Kawm kom hlawv ntau calories
Thaum nws tawm los poob phaus, metabolismism yog ib qho tseem ceeb hauv peb txoj kev vam meej. Peb lub cev yuav tsum muaj qee yam calorie ntau ntau , tab sis mus deb dhau qhov ntawd thiab koj nce phaus. Yog hais tias koj mus dhau deb hauv qab ntawd, koj tuaj yeem ua rau kom cov metabolism ntxiv mus ntxiv raws li lub cev mus rau hauv txoj kev tshaib plab .
Cov lus nug yog, koj yuav hloov pes tsawg zaus hauv koj cov metabolism thiab puas muaj qee txoj kev los ua kom nws nce?
Metabolism hauv paus
Metabolism yog ib qho ntawm koj qhov kev siv nyiaj txhua hnub . Tag nrho cov nyiaj siv zog yog ua los ntawm ntau yam, xws li:
- 60% - Basal Metabolic Basis los yog BMR
- 30% - Qoj ib ce thiab qoj ib ce
- 5-10% - Qhov nyhuv ntawm cov zaub mov , uas yog hais txog tias koj lub cev kub hnyiab tau zom cov zaub mov
Saib ntawm cov chaw sib txawv, koj puas tau pom qee qhov chaw uas koj tuaj yeem ua kom koj cov metabolism ntxiv? Hauv qab no yog ib co tswv yim rau qhov koj ua tau li cas.
Yuav Ua Li Cas Rov Kho Tau Koj Cov Metabolism
- Noj tshais - Thaum koj sawv thaum sawv ntxov, koj tsis tau noj sijhawm ntev. Kaw cov pluas noj no txhais tau tias koj pib hnub koj nrog cov metabolism hauv uas twb tau poob lawm.
- Noj raws li koj cov kev ua ub no - Yog tias koj ua ntau yam ntawm koj lub cev ua ub ua no hnub, ua tshais thiab su noj koj cov zaub mov loj dua ces koj muaj lub zog txaus kom txhua yam tiav.
- Tsis txhob muab cov khoom noj tawm hauv ploj mus - Nco ntsoov, ib feem ntawm cov kabmob metabolism yog qhov txig ntawm cov zaub mov. Kev noj ntau dua txhua hnub yuav khaws tau cov nyhuv no thaum uas ua kom koj cov ntshav qab zib tsawg dua. Thaum koj tuaj yeem tshaib plab heev, koj tuaj yeem noj tsis tau ntawm kev tshaib plab.
- Tsis txhob ua kom tsis muaj zog - Kev mus noj zaub mov yuav yog thawj kauj ruam hauv kev poob phaus , tab sis dieting tsis qoj ib ce yuav ua rau koj cov metabolism hauv koj lub cev. Raws li kev tshawb nrhiav luam tawm nyob rau hauv British Journal of Nutrition , txwv tsis pub cov khoom noj khoom haus tuaj yeem ua rau cov metabolism hauv siab mus txog 20%. Ib txoj kev xav yog tias thaum peb noj cov zaub mov, peb poob nqaij thiab roj. Vim hais tias nqaij yog ntau metabolically nquag , poob cov ntaub so ntswg uas muaj peev xwm qeeb tau metabolism thiab ua rau hnyav nce . Qhov tseeb, qhov no yog ib qhov laj thawj ntau tshaj qhov kev tso tawm kom tsis txhob muaj kev ntxhov siab mus tas li thiab kawm ntxiv txog kev noj qab nyob zoo .
- Ua rau koj cov cardio - Cardio yog qhov tseem ceeb rau kev tshem tawm koj cov metabolism. Hauv ib txoj kev tshawb luam tawm hauv International Journal of Sports Nutrition and Exercise Metabolism , ib pawg txiv neej thiab poj niam siv 3-5 hnub hauv ib lub lis piam rau 20-45 feeb ib zaug, ua hauj lwm ntawm ib qho kev siv khov . Thaum xaus ntawm 16 lub lim piam kawm, cov poj niam tau nce lawv cov metabolism los ntawm qhov nruab nrab ntawm 129 calories, thaum cov txiv neej mus txog li ntawm 174 calories. Kawm ntxiv txog kev pib nrog cardio .
- Lift nqa - peb feem ntau vam khom cov cardio rau poob phaus tab sis kev cob qhia lub zog yog ib yam tseem ceeb. Nco ntsoov tias, cov nqaij muaj feem ntau dua li rog, yog li koj muaj ntau dua, koj cov metabolism yuav dua. Qhov tseeb, ib txoj kev tshawb luam tawm hauv phau ntawv Journal of Applied Physiology tau pom tias cov txiv neej thiab cov poj niam tau nce lawv cov metabolism hauv li ntawm 100 calorie ntau ntau tom qab 6 hli kev xyaum kawm. Muab hais tias nrog koj daim cardio, thiab koj tuaj yeem hlawv ib qho ntxiv 200-300 calories ib hnub tsis hloov dab tsi ntxiv. Kawm ntxiv txog kev pib kawm nrog lub zog .
Cov xov xwm zoo tshaj plaws nyob rau hauv tag nrho cov ntawm no yog tias koj tuaj yeem hloov koj cov metabolism. Txawm tias kev hloov me me - taug kev txhua txhua hnub, kev nce ntawm koj lub rooj ntau dua, noj zaub mov tsis tu ncua, thiab qhia txog ib qho kev pab cuam yooj yim - ua rau muaj qhov sib txawv.
Nyob rau hauv qhov tseeb, nws yog tseeb tias dieting, feem ntau nrov tshaj txoj kev poob phaus, tej zaum yuav yog qhov phem tshaj. Qhov ntawd txhais tau hais tias koj tsis tas yuav siv lwm hnub uas tsis muaj kev txwv los yog txwv tsis pub noj mov. Pub dawb rau koj tus kheej los ntawm kev noj haus thiab koj tsuas pib poob qhov ceeb thawj rau qhov zoo.
Qhov chaw:
> Tus Saib Xyuas, GR, Wetzstein CJ, Teb DA, li al. Kev cob qhia kev ua kom muaj zog ntxiv tag nrho cov kev siv zog thiab kev ua haujlwm pub dawb rau cov neeg laus. J Appl Physiol. 2000 Sep; 89 (3): 977-84.
Kravitz, L. Metabolism Ua-Yeej: Qhov tseeb los sis ntawv tseeb? . IDEA Fitness Journal, Volume 8, Number 6.
Potteiger, JA, Kirk EP, Jacobsen DJ, li al. Cov kev hloov hauv kev siv tus nqi metabolic thiab substrate oxidation tom qab 16 lub hlis ntawm kev kawm ua si hauv cov neeg laus rog. Int J Kev Ua Si Nutrition Exerc Metab. 2008 FEB; 18 (1): 79-95. , 18, 79-95.