6 tus cwj pwm uas ua rau koj cov metabolism qeeb

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

Nws yog qhov yooj yim heev kom qeeb cov metabolism: txoj kev tsis ncaj ncees ntawm lub neej ua rau nws. Qee tus cwj pwm yeej tsim nyog tshem tawm yog tias koj tsis xav kom hnyav.

1. Noj tsawg calorie ntau ntau

Txhawm rau kom poob phaus, koj yuav tsum tsim kom muaj calorie tsawg. Tab sis yog tias koj lub cev tsis muaj cov as-ham, metabolic qeeb tuaj yeem pib, uas yuav ua rau qhov tshwm sim tsis zoo.

Thaum koj txo koj cov calorie ntau ntau (piv txwv li, pib noj zaub mov yuav luag nrog kev tshaib plab), koj lub cev tam sim ntawd paub tias tsis muaj zaub mov txaus. Thiab nws txo tus nqi uas calories feem ntau hlawv.

Cov kev tshawb fawb tswj tau lees paub tias yog tias koj noj tsawg dua 1,000 kcal ib hnub, koj cov metabolism hauv qeeb.

Feem ntau, kev sim mus zoo li no: cov kws tshawb nrhiav ntsuas cov metabolism hauv basal - cov metabolism hauv so (qhov tseeb, qhov no yog cov calories hlawv thaum so). Qee qhov kev tshawb fawb ntsuas tag nrho cov kev siv hluav taws xob niaj hnub - tus naj npawb ntawm calories hlawv thaum so thiab thaum ua haujlwm rau 24 teev.

• Kawm No.1. Cov poj niam rog rog uas tau noj 420 kcal ib hnub twg rau 4-6 lub hlis txo qis lawv cov metabolic so. Tsis tas li ntawd, thaum lawv rov qab mus rau lawv cov kev noj zaub mov zoo hauv 5 lub lis piam tom ntej, lawv cov basal metabolic tus nqi tau qis dua ua ntej noj mov. …
• Kawm No. 2. Cov neeg rog rog tau noj 890 kcal ib hnub. Tom qab peb lub hlis, cov kws tshawb fawb pom tias, qhov nruab nrab, cov neeg no pib hlawv 630 kcal ib hnub tsawg dua li yav dhau los. …
• Kawm No.3. Nws hloov tawm tias cov metabolism qeeb qeeb txawm tias muaj kev txwv me ntsis ntawm kev noj haus. Ib qho kev kawm plaub hnub me me koom nrog 32 tus neeg uas tau muab faib ua ob pawg. Hauv cov neeg uas tau noj 1,114 kcal ib hnub twg, tus nqi metabolic poob yuav luag ib nrab piv rau cov neeg uas noj 1,462 kcal ib hnub. Nyob rau tib lub sijhawm, qhov ntsuas ntawm qhov poob phaus yog tib yam hauv ob pawg. …

Thaum tus naj npawb ntawm cov calories noj tau txo qis rau lub sijhawm ntev, cov metabolism hauv qeeb qeeb, yog li nws nyuaj rau poob phaus lossis tswj qhov hnyav dua.

2. Noj me ntsis zaub mov protein

Txhawm rau kom muaj kev noj qab haus huv qhov hnyav, nws yog ib qho tseem ceeb uas koj noj cov protein kom txaus. Qhov no yuav ua rau koj xav tias tag nrho, thiab kev noj cov protein ntau yuav ua rau koj lub cev hlawv calorie ntau ntau.

Lub acceleration ntawm metabolism tshwm sim vim lub fact tias thaum lub sij hawm digestion txheej txheem, ib tug thermal nyhuv pib ua.

Cov nyhuv thermal ntawm cov protein ntau dua li cov rog lossis carbohydrates. Feem ntau hauv cov neeg uas noj cov zaub mov muaj protein ntau, cov metabolism hauv ib ntus nce 20-30%, thaum cov carbohydrates no hloov pauv hauv thaj av ntawm 5-10%, thiab cov rog - 3%.

Txawm hais tias metabolic tus nqi inevitably txo qis thaum poob phaus, muaj cov pov thawj scientific uas tau txais cov protein ntau tuaj yeem txo cov nyhuv no.

• Kawm No.1. Cov neeg koom nrog ua raws li ib qho ntawm peb cov khoom noj thiab sim ua kom 10-15% poob phaus. Ntawm cov khoom noj muaj protein ntau, tag nrho cov kev siv hluav taws xob niaj hnub raug txo los ntawm tsuas yog 97 kcal. Cov neeg koom nrog uas noj cov protein tsawg tau hlawv 297-423 kcal tsawg dua ib hnub. …
• Kawm No. 2. Nws hloov tawm hais tias nyob rau hauv thiaj li yuav kom lub metabolic tus nqi kom tsis txhob qeeb thaum lub sij hawm noj cov zaub mov, ib tug neeg yuav tsum noj tsawg kawg yog 1.2 grams protein rau txhua kilogram ntawm lawv qhov hnyav. …

Protein pab txhawb cov metabolic tus nqi, tsis zoo li carbohydrates thiab rog. Txhawm rau tswj cov metabolism hauv lub sijhawm noj zaub mov, cov zaub mov muaj protein ntau yuav tsum tau ntxiv rau hauv kev noj haus.

3. Txav me ntsis

Yog tias koj siv sijhawm ntau zaum, koj lub cev hlawv calories tsawg.

Tau kawg, kev tawm dag zog txhua hnub lossis kev tawm dag zog yog qhov loj tshaj plaws cuam tshuam rau calorie hlawv. Tab sis txawm tias me ntsis kev ua si lub cev (xws li kev tu lossis nce ntaiv) txaus los ua kom koj cov metabolism hauv qeeb qeeb. Qhov kev ua no pab hlawv txog 2,000 kcal txhua hnub.

Vim tsis ua haujlwm, koj lub cev hlawv calories tsawg. Sim txo lub sij hawm koj zaum thiab txav ntau dua.

4. Me me pw tsaug zog

Kev pw tsaug zog yog qhov tseem ceeb rau kev noj qab haus huv. Kev pw tsaug zog tsawg dua li koj lub cev xav tau ua rau koj txoj kev pheej hmoo ntawm kev tsim ntau yam kab mob, suav nrog kab mob plawv, ntshav qab zib, thiab kev nyuaj siab. Tsis tas li ntawd, tsis muaj kev pw tsaug zog txo qis tus nqi metabolic thiab ua rau muaj feem yuav nce qhov hnyav dua.

Kev pw tsaug zog tsis zoo yog ua rau pw tsaug zog thaum nruab hnub tsis yog hmo ntuj. Circadian rhythms raug cuam tshuam, cuam tshuam rau cov txheej txheem lom neeg uas tshwm sim lawv tus kheej hauv kev teb rau lub teeb lossis tsaus ntuj thaum lub voj voog 24-teev.

• Kawm No.1. Cov neeg koom nrog - cov neeg laus noj qab haus huv - tau pw 4 teev hauv ib hnub rau 5 hnub ua ke. Lawv cov metabolism hauv qeeb qeeb los ntawm qhov nruab nrab ntawm 2.6%. Txawm li cas los xij, nws rov qab mus rau nws qib dhau los tom qab 12 teev ntawm kev pw tsaug zog tsis cuam tshuam. …
• Kawm No. 2. Hauv kev sim 5-lub lim tiam, cov kws tshawb fawb tau txiav txim siab tias kev pw tsaug zog ntev ua ke nrog kev cuam tshuam ntawm circadian rhythms ua rau txo qis hauv cov metabolism hauv basal los ntawm qhov nruab nrab ntawm 8%. …

Pw thaum hmo ntuj thiab lub sijhawm koj lub cev xav tau. Qhov no yuav pab kom koj cov metabolic nyob rau theem ib txwm.

5. Haus dej qab zib ntau ntau

Cov dej qab zib muaj txiaj ntsig tsis zoo rau tib neeg kev noj qab haus huv feem ntau thiab ua rau ntau yam kab mob, suav nrog insulin tsis kam, ntshav qab zib, rog.

Hauv xyoo 2012, cov kws tshawb fawb pom tau tias kev noj cov dej qab zib, ntim cov kua txiv hmab txiv ntoo thiab cov dej haus muaj zog kuj cuam tshuam rau cov metabolism. Rau 12 lub lis piam, cov neeg koom hauv qhov kev sim tau txais 25% ntawm lawv cov calories los ntawm cov dej qab zib siab. … Raws li kev noj zaub mov zoo li no, tus nqi metabolic qeeb qeeb heev.

Kev noj ntau ntawm cov dej qab zib-qab zib tuaj yeem pab txo qis cov metabolism thiab ua kom lub plab thiab daim siab rog.

6. Tsis saib xyuas lub zog loads

Kev cob qhia muaj zog pab tsim cov leeg. Cov roj tsawg hauv koj lub cev thiab cov leeg nqaij ntau, calorie ntau ntau koj tuaj yeem hlawv thaum so.

Txawm tias qhov tsawg tshaj plaws ntawm kev cob qhia lub zog tseem ua rau koj qhov kev siv zog txhua hnub. Hauv qhov kev sim, uas tau siv sijhawm 6 lub hlis, cov neeg koom ua haujlwm me me 11-feeb kev cob qhia lub zog peb zaug hauv ib lub lis piam. Qhov nruab nrab, lawv cov metabolic tau nce 7.4% thiab txhua hnub lawv hlawv ntxiv 125 kcal. …

Yog tias koj tsis ua ib qho kev tawm dag zog tag nrho, koj cov metabolism hauv qis qis. Qhov no muaj tseeb tshwj xeeb nrog hnub nyoog.

Kev cob qhia muaj zog ua rau cov leeg nqaij thiab pab tswj cov metabolism hauv lub cev thaum noj zaub mov. Koj cov metabolism hauv qeeb qeeb nrog lub hnub nyoog, tab sis kev cob qhia lub zog yuav pab txo qis qhov cuam tshuam no.