Feem ntau cov neeg ncaws pob yuav pom zoo tias kev pw tsaug zog txaus yog qhov tseem ceeb rau kev ua kis las, tiam sis txog thaum nyuam qhuav pib no tsuas yog qhov kev xav tsis muaj pov thawj ntau dua. Tab sis tam sim no soj ntsuam ntawm yog discovering xwb npaum li cas pw deprivation yuav feem ntau kev ua kis las . Cov neeg tshawb fawb pw tsaug zog pom tau tias kev pw ua ke yuav muaj kev cuam tshuam loj heev rau peb cov metabolism hauv kev yooj yim thiab tsis tau txaus pw tsaug zog qab zib tsawg dua metabolism los ntawm ntau npaum li 30 mus rau 40 feem pua.
Teebmeem rau ntawm Ntshav Metabolism thiab Endurance
Eva Van Cauter, Ph.D., los ntawm University of Chicago Tsev Kawm Ntawv Kho Mob, tau kawm txog peb lub sijhawm muaj kev pw tsaug zog ntawm kaum ib ntawm cov txiv neej hnub nyoog 18 txog 27 xyoo. Rau thawj peb hmo ntawm txoj kev tshawb no, cov txiv neej tau pw 8 teev ib hmos ; rau rau rau hmo tom ntej, lawv koom pw tsaug zog plaub teev ib hmos twg; rau xya lub xeem, lawv tau pw 12 teev ib hmos twg.
Cov txiaj ntsig tau pom tias tom qab plaub teev ntawm kev pw tsaug zog ib hmos (qhov kev tsis pub muaj kev pw ua ke), lawv metabolised glucose tsawg kawg zoo. Qeb ntawm cortisol (ib qho kev nyuab siab hormone) kuj tau siab dua thaum pw deprivation lub sij hawm, uas tau txuas rau lub cim xeeb tsis zoo, muaj hnub nyoog txog kev tiv thaiv insulin, thiab tsis taus rov qab hauv cov kis las.
Van Cauter tau hais tias tom qab tsuas yog ib lub lim tiam ntawm kev pw tsaug zog, cov tub ntxhais hluas, cov txiv neej muaj kev noj qab haus huv muaj cov ntshav qab zib uas tsis zoo li qub thiab pom tias muaj kev cuam tshuam loj ntawm lub cev.
Qhov no txo peev xwm ntawm lub cev tswj cov piam thaj yog zoo li cov neeg nyob hauv cov neeg laus.
Feem ntau qhov peb paub txog kev pw ua ke yuav ua rau muaj kev tiv thaiv kab mob thiab lub hlwb muaj nuj nqi. Txoj kev tshawb no yog qhov nthuav vim nws qhia tau tias pw deprivation yuav tshuam yam physiology uas yog qhov tseemceeb rau kev ua kis-las qabzib metabolism thiab cortisol xwm txheej.
Txawm hais tias tsis muaj leej twg to taub txog qhov nyuaj ntawm kev pw tsaug zog, qhov no (thiab lwm yam kev tshawb fawb) qhia tau hais tias kev tsis pub muaj peev xwm ua rau tuaj yeem ua rau muaj qib cortisol ntau dua (kev nyuab siab hormone), tsis ua hauj lwm ntawm kev loj hlob ntawm tib neeg (uas yog lub sij hawm kho cov nqaij mos), thiab tsawg glycogen synthesis.
Lwm cov kev tshawb fawb txuas pw deprivation nrog tsis tshua aerobic endurance thiab muaj kev pom ntawm kev pom zoo , thiab lub sijhawm tsis tshua muaj tshwm sim.
Yam Kev Xiam Hloov Txhais Txog Kev Ua Phem Rau Cov Kev Phem Sij Hawm
Glucose thiab glycogen (muab cov suab thaj) yog lub hauv paus ntawm lub zog rau cov kis las ncaws pob. Ua kom muaj peev xwm cia cov kua qab hauv cov nqaij thiab daim siab yog qhov tseem ceeb rau kev sib tw kis las. Cov neeg uas tau pw tsaug zog tsis muaj peev xwm muaj qeeb qeeb ntawm glycogen, uas tsis pub cia cov roj ntawm cov tub ntxhais yuav tsum tau muaj kev sib tw ua kom tiav dhau 90 feeb.
Tej theem ntawm cortisol yuav cuam tshuam nrog cov ntaub so ntswg thiab kev loj hlob. Txij lub sij hawm, qhov no yuav tiv thaiv tau tus neeg ncaws pob los ntawm txoj kev kawm ua rau hnyav thiab ua rau muaj kev cuam tshuam thiab kev raug mob.
Obviously, kev tshawb fawb ntxiv yog tsim nyog. Tab sis txoj kev tshawb fawb no qhia tau hais tias kev tsis tuaj yeem mus pw tsaug zog tuaj yeem cuam tshuam kev ua haujlwm ntawm metabolic. Rau qhov kev sib tw kis las, kev pw tsaug zog thaum muaj kev kawm hnyav thiab ua ntej kev sib tw yeej pab tau thiab tsis ua kom raug mob.
Vim Li Cas Lub Caij Cov Kev Xav Tau Txais thiab Rov Qab
Nws yog kev hloov ntawm kev hloov thiab kev rov qab los uas siv cov neeg ncaws pob mus rau qib siab dua. Cov neeg ntaus pob ncaws pob yuav tsum paub tseeb tias qhov kev cob qhia thiab kev siv zog ntau dua, qhov loj dua yuav tsum tau rov qab los. Kev saib xyuas koj cov kev ua haujlwm nrog kev xyaum, thiab saib xyuas koj lub cev zoo li cas thiab kev txhawb zog siab koj yog qhov yuav pab tau koj qhov kev xav tau zoo rov los thiab hloov koj txoj kev kawm kom haum.
Yuav Ua Li Cas Txaus Txaus Thaum Tsis Muaj Hnub Tawm
- Tau pw tsaug zog ntau dua
- Ua tau zoo rov tom qab koj cov workouts
- Hla ciav hlau nrog txhua yam txawv xws li yoga, ncab, los yog mus taug kev hauv koj hnub tawm
- Muaj ib qhov zaws rau hnub koj so kom pab txo cov leeg nqaij, mob, thiab mob
- Tau pw tsaug zog txaus
- Kev noj zaub mov kev ua si muaj xws li tau txais cov calorie ntau ntau rau koj txoj kev kawm thiab koj tus kheej cov cai
- Noj mov ua ntej noj mov ua ntej
- Noj zoo kom zoo rov qab
Qhov chaw:
> Huab Yeeb HH, Skorski S, Duffield R, Kev Tawm D, Rauj D, Coutts AJ, Meyer > T .. > Kev pw tsaug zog thiab sib tw kis las: qhov teebmeem ntawm kev ploj tuag, thiab kev ua haujlwm ntawm lub cev. Cov Kev Ua Si Med. 2015 FEB; 45 (2): 161-86. doi: 10.1007 / s40279-014-0260-0.
Spiegel, Leproult thiab Van Cauter, Feem ntawm kev them nqi pw tsaug zog ntawm metabolic thiab endocrine Function. Lub Lancet (1999; 354: 1435-1439).