Muaj pes tsawg teev ua ntej yuav mus pw koj tuaj yeem noj kom tsis txhob hnyav

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Txhua yam nyob ntawm seb koj yuav noj dab tsi.

Koj tuaj yeem hnov qab tias txhawm rau kom muaj lub cev zoo, koj yuav tsum tsis txhob noj tom qab rau thaum yav tsaus ntuj. Kuj tseem muaj kev xav tias nws yog qhov zoo dua los tsom rau koj lub sijhawm thiab teem caij noj mov kawg tsawg kawg 2-4 teev ua ntej yuav mus pw. Ob nqe lus no ua rau muaj kev nkag siab, txawm hais tias lawv yuav tsum tsis txhob coj los ua axiom. Cia peb suav daws ua ke.

Kev noj mov lig tuaj yeem ua rau koj lub cev?

Peb lub cev tuav zaub mov txawv nyob ntawm lub sijhawm ntawm hnub. Cov zaub mov nyob hauv plab ntev dua thaum hmo ntuj R. H. Goo, J. G. Moore, E Greenberg, N. P. Alazraki. Circadian variation nyob rau hauv lub plab khoob ntawm cov pluas noj nyob rau hauv tib neeg / Gastroenterology, thiab tsawg zog yog siv rau nws assimilation M. Romon, J. L. Edme, C Boulenguez, J. L. Lescroart, P Frimat. Circadian variation of diet-induced thermogenesis / American phau ntawv xov xwm ntawm kev kho mob khoom noj khoom haus.

Tsis tas li ntawd, noj lig tuaj yeem ua rau koj cov metabolism hauv qeeb. Hauv ib qho kev sim me me, K. P. Kelly, O. P. McGuinness, M. Buchowski. Noj tshais thiab tsis txhob lig-kub khoom noj txom ncauj sustains lipid oxidation / PLoS biology tau pom tias thaum cov neeg koom noj cov khoom noj txom ncauj hnyav ib teev ua ntej yuav mus pw, lawv hlawv 15 grams roj tsawg dua ib hnub dua li thaum lawv noj tib yam kev noj tshais.

Hauv lwm txoj kev tshawb fawb, C. Gu, N. Brereton, A. Schweitzer. Metabolic Effects of Late Dinner in Healthy Volunteers-A Randomized Crossover Clinical Trial/The Journal of Clinical endocrinology and metabolism, nrog rau kev koom tes ntawm 20 txiv neej thiab poj niam, pom tias yog tias koj noj hmo rau thaum yav tsaus ntuj - peb teev ua ntej yuav mus pw, ces rog oxidation yuav 10% siab dua yog tias koj ua nws thaum 22 teev.

Cov ntaub ntawv zoo sib xws tau txais hauv kev kawm ob lub lis piam los ntawm M. Hibi, A. Masumoto, Y. Naito. Noj hmo thaum hmo ntuj txo qis tag nrho lub cev rog oxidation thiab nce LDL roj cholesterol hauv cov poj niam noj qab haus huv / American Journal of Physiology. Kev tswj hwm, kev sib koom ua ke thiab sib piv physiology nrog 11 tus poj niam. Cov neeg koom nrog uas muaj 200 kcal khoom noj txom ncauj thaum 10 teev sawv ntxov hlawv 6, 2 g rog ib hnub ntau dua li cov poj niam noj thaum 11 teev tsaus ntuj (rog oxidation nce 12%).

Noj hmo lig tuaj yeem ua rau muaj roj oxidation los ntawm 10-12%.

Tsis tas li ntawd, cov zaub mov hnyav tuaj yeem cuam tshuam nrog C. A. Crispim, I. Z. Zimberg, B. G. Reis. Kev sib raug zoo ntawm kev noj zaub mov thiab kev pw tsaug zog nyob rau hauv Cov Neeg Noj Qab Haus Huv / Phau ntawv Journal ntawm cov tshuaj pw tsaug zog rau koj kom tsaug zog raws sijhawm thiab pw tsaug zog zoo Cov neeg puas tau npau suav phem los ntawm kev noj mov lig? / Harvard Health, thiab tsis pw tsaug zog nce qab los noj mov 1. C. Hirotsu, S. Tufik, M. L. Andersen. Kev sib cuam tshuam ntawm kev pw tsaug zog, kev ntxhov siab, thiab cov metabolism: Los ntawm lub cev mus rau cov kab mob pathological / Pw tsaug zog Science

2. C. B. Cooper, E. V. Neufeld, B. A. Dolezal. Kev pw tsaug zog thiab kev rog hauv cov neeg laus: kev piav qhia luv luv / BMJ qhib kev ua si nawv & qoj ib ce tshuaj thiab traction K. Spiegel, E. Tasali, P. Penev, E. V. Cauter. Kev sib txuas lus luv luv: Kev pw tsaug zog txo qis hauv cov tub ntxhais hluas noj qab haus huv yog txuam nrog kev txo qis leptin, nce qib ghrelin, thiab nce kev tshaib plab thiab qab los noj mov / Annals ntawm cov tshuaj sab hauv rau cov khoom noj qab zib.

Nws raug nqi pes tsawg rau koj noj mov zaum kawg?

Sim noj ntawm 18-19 teev. Lub sijhawm noj mov no tuaj yeem ua kom muaj roj oxidation, txhim kho insulin rhiab heev, thiab txhawb kev poob phaus.

Yog li, hauv kev sim K. C. Allison, C. M. Hopkins, M. Ruggieri. Ntev ntev, Kev Tswj Xyuas Hnub Nyoog piv rau ncua sij hawm noj qhov hnyav thiab Metabolism / Tam sim no biology uas muaj 12 cov tub ntxhais hluas noj qab haus huv, noj mov txhua hnub los ntawm 8 teev sawv ntxov txog 7 teev tsaus ntuj muab cov txiaj ntsig ntawm kev noj qab haus huv ntawm 12 txog 11 teev tsaus ntuj.

Nrog tib lub calorie kom tsawg, cov neeg uas noj mov tas li ntawm 7 teev tsaus ntuj poob phaus hauv 8 lub lis piam thiab poob phaus ntawm lub duav.

Tab sis yog tias vim kev ua haujlwm thiab lwm yam teeb meem, koj tuaj yeem zaum ntawm lub rooj kom txog thaum 20-22 teev, koj yuav tsum tsis txhob ua kev txi thiab mus pw tshaib plab. Noj hmo lig yuav tsis tas ua rau qhov hnyav nce, thiab noj hmo thaum ntxov yuav tsis tas ua rau poob phaus.

Kev tshuaj xyuas los ntawm M. Fong, I. D. Caterson, C. D. Madigan. Puas yog noj hmo loj cuam tshuam nrog qhov hnyav dua, thiab puas noj hmo me me ua kom poob phaus ntau dua? Kev tshuaj xyuas zoo thiab kev tshuaj ntsuam xyuas / The British Journal of Nutrition 10 cov ntaub ntawv tshawb fawb ntawm lub ncauj lus, plaub txoj kev tshawb fawb pom muaj kev sib raug zoo ntawm lub cev qhov ntsuas ntawm cov neeg koom thiab cov khoom noj hmo lig, tsib pom tsis muaj kev koom tes, thiab ib qho ua pov thawj qhov sib txawv.

Yog li ntawd, yog tias koj siv los noj lig thiab tseem zoo thiab tsis hnyav, ua haujlwm zoo.

Yog tias koj tab tom nrhiav kom poob phaus, sim hloov tag nrho cov pluas noj nrog cov khoom noj txom ncauj uas muaj protein ntau.

Thaum twg koj tuaj yeem noj koj cov khoom noj txom ncauj kawg?

Cov khoom noj txom ncauj me me, muaj protein ntau 30 feeb ua ntej pw yuav tsis tsuas yog ua mob rau koj lub cev, tab sis kuj tuaj yeem pab txo qhov hnyav.

Ob qhov kev sim me me 1. T. A. Madzima, L. B. Panton, S. K. Fretti. Hmo ntuj noj protein lossis carbohydrate ua rau muaj kev siv zog thaum sawv ntxov nyob rau hauv cov txiv neej uas muaj hnub nyoog kawm ntawv qib siab / The British phau ntawv xov xwm ntawm khoom noj khoom haus

2. T. A. Madzima, J. T. Melanson, J. R. Black. Kev Noj Qab Haus Huv Ua Ntej ntawm Casein thiab Whey Protein: Qhov cuam tshuam rau thaum sawv ntxov Metabolism thiab Resistance Exercise Performance nyob rau hauv Active Women / Nutrients nyob rau hauv cov txiv neej thiab cov poj niam tau qhia tias 30-48 grams protein 30 feeb ua ntej pw tsaug zog tsub kom ntxiv dag zog rau hnub tom qab los ntawm 4 - 5.5%.

Tsis tas li ntawd, muaj cov ntaub ntawv 1. A. W. Kinsey, W. R. Eddy, T. A. Madzima. Kev cuam tshuam ntawm cov protein nyob rau hmo ntuj thiab kev noj zaub mov carbohydrate ntawm kev qab los noj mov thiab kev pheej hmoo cardiometabolic hauv cov poj niam rog rog thiab rog / The British phau ntawv xov xwm ntawm khoom noj khoom haus

2. M. J. Ormsbee, A. W. Kinsey, W. R. Eddy. Kev cuam tshuam ntawm kev noj zaub mov thaum hmo ntuj ntawm carbohydrate lossis protein ua ke nrog kev tawm dag zog ntawm kev qab los noj mov thiab kev pheej hmoo ntawm kev mob plawv hauv cov poj niam rog rog / Kev siv lub cev, khoom noj khoom haus, thiab cov metabolism, uas noj cov hmoov protein ib nrab ib teev ua ntej yuav mus pw yuav ua rau muaj kev zoo siab rau hnub tom qab.. Tsawg kawg qhov no muaj tseeb rau cov poj niam rog rog.

Yog li, koj yuav tsis tsuas yog mus pw tag nrho thiab tsis hnyav hauv plab, tab sis koj yuav siv zog ntau dua thiab noj tsawg dua hnub tom qab.