Fact Number 1
Lub cev siv energy tsis nres. Ua pa, kev qaug, zom mov ... Peb siv li 1200-1500 calories ib hnub twg (txiv neej - txog 59 kcal ib teev, cov poj niam -54 kcal ib teev). Thaum twg peb pib tsiv, qhov yuav tsum tau siv zog ua kom ntau zog.
Tsis muaj tseeb 2
Kev poob ceeb thawj txo qis dua cov metabolism. Nws paub tias muaj coob tus neeg mob thaum cov neeg uas tau hnyav ntawm hnyav noj zaub mov tsis tau tuaj yeem rov qab mus rau kev noj haus zoo dua qub thiab pib rov qab tau zoo los ntawm txhua yam thiab nrog kev ceev nrawm. Tab sis, qhov no yog qhov no: Yog tias koj pheej niaj hnub caloric tus nqi, qee qhov taw tes rau hauv lub cev yuav ntaus tab sis tus brakes - qhov kev xav ntawm tus kheej-preservation yuav ua rau koj cherish, thiab tsis siv txhua calorie koj tau. Kev ua haujlwm ntawm txhua lub tshuab yuav txwv tsis pub muaj: lub plhaw thiab ua tsis taus pa yuav tsis tshua mob heev, qhov kub ntawm lub cev yuav qis, nws yuav tsis yooj yim txawm xav txog kev sib daj sib deev - tag nrho cov zog meager yuav ua rau kev nrhiav kom tau qhov kev npaj tseg rau lub sijhawm "tshaib plab". Yog li ntawd, hauv qab "qhov tsawg kawg nkaus" ntawm 1200-1500 kcal, nws tsuas yog qhov tsis tseem ceeb mus nqes. Txawm nrog qeeb (feem ntau tseeb) yuag poob, metabolism hauv txo yog 10-20%.
Qhov Tseeb Zauv 3
Tag nrho cov metabolism hauv lub cev muaj ntau dua li ntawm cov lean ones. Tej zaum, ntau tus neeg yuav xav paub txog qhov tseeb no, vim hais tias nws tau ntseeg tias tib neeg tsis muaj peev xwm poob ceeb thawj vim hais tias lawv muaj tib lub cev qeeb thiab tsis sib thooj li lawv tus kheej. Txawm li cas los, qhov hnyav thiab loj dua lub cev, lub zog ntau tshaj yog xav kom muaj lub zog tseem ceeb thiab muaj lub cev ntau dua cov metabolism. Piv txwv, nrog rau kev taug kev, ib tug neeg uas siv 60 kg siv 210 kcal ib teev, ib leej neeg hnyav 75 kg, -270 kcal, thiab 100 kg hnyav 350 kcal. Li ntawd, nws yog ib qho tseem ceeb kom nco ntsoov thiab to taub tias thaum lub cev hnyav, lub cev yuav tsum siv zog los txo. Thiab yog tias koj nyob rau ntawm ib qho "plateau", nws yuav ua rau kev hloov kho cov khoom noj thiab cov calorie txhua hnub raws li kev xav tau tshiab: tsawg dua 10 kg = tshem 110 kcal ib hnub twg.
Tsis tseeb 4
Fractional khoom noj khoom haus spurs metabolism. Muaj ntau cov khoom noj txom ncauj me ntsis pab tiv thaiv cov metabolism hauv me ntsis. Kev zom zaub mov kuj yuav tsum tau muaj lub zog, thiab nws noj tau tom qab noj mov lawm. Cov nyhuv no kav ntev li 3 mus rau 12 (!) Sijhawm, nyob ntawm seb cov zaub mov muaj pes tsawg. Lub zog tshaj plaws (thiab sij hawm) yog siv rau cov protein ua zauv (nws muaj nyob hauv nqaij, nqaij qaib, ntses thiab khoom noj khoom haus)-rau 20% ntawm cov calories tau txais. Kev ua tiav ntawm carbohydrates yuav tsum tau 5-10% ntawm lub zog tau los ntawm lawv. Qhov "feem ntau zog" yog cov zaub nyoos thiab me ntsis qaub cij. Tab sis qhov kev siv cov rog tsuas yog 3-5% ntawm lub zog muaj nyob hauv lawv.
Tsis tseeb 5
Tablets "rau metabolism" tsis muaj nyob. Nws yog feem ntau hais tias, tshwj xeeb tshaj yog nyob rau hauv advertising, hais txog qhov zoo zoo ntawm metabolism ntawm rho ntawm ntsuab tshuaj yej, chili los yog kas fes. Tau, cov khoom tau teev muaj peev xwm ua kom cov kev hloov pauv, tiam sis nws tsis paub meej tias yuav ua li cas. Tsis tas li ntawd, yog tias muaj ntau ntau rau lawv thiab tas li, cov nyhuv magic yog weakening. Yog tsis muaj kev hloov hauv kev noj haus thiab lub zog, tsis muaj koj txoj kev koom tes, metabolism hauv nws tus kheej yuav tsis tiv nrog koj cov phaus ntxiv. Tab sis nws yog tsim nyog xav tias, piv txwv li, ib co tshuaj psychotropic thiab antidepressants qeeb metabolism, thiab nicotine speeds li nws. Ib feem ntawm qhov no yog qhov teeb meem tshaj qhov ceeb thawj hauv cov neeg haus luam yeeb. 10-15 xyoo ib hnub twg nce zog siv zog li ntawm 10% (100-130 kcal). Yog li, tom qab muab kev haus luam yeeb lawm, koj yuav tsum tau txo qhov kev noj haus li qub li qub. 100-130 kcal yog ib lub thawv me me ntawm cov kua mis nyeem qaub los yog khaub noom qhaub noom chocolate ...
Tsis tseeb 6
Ib qho kev ua si ntawm cev nqaij daim tawv accelerates cov metabolism. Tsis yog ib qho loj ntawm lub zog hauv lub xeev ntawm so yog khaws los ntawm cov leeg nqaij. Yog li, lub zog khiav hauv kev poob ceeb thawj yog xav kom tsis txhob tsuas "hlawv" calories, tab sis kuj tsim kom muaj cov leeg pob. Cov kev hloov me me hauv txoj kev ua neej yuav yooj yim ua rau siv zog ntau dua li kev ua si rau hauv lub koom haum qoj qaum. 10-15 feeb ntawm ib lub zoo load, ob peb zaug hauv ib hnub, tswj cov nqaij mob thiab ua li no qhib cov metabolism. Ntawm qhov tseem ceeb ntawm qhov kev taw qhia tsis muaj, lub hwj chim yog kev kawm lossis aerobic, ua haujlwm ntawm dacha lossis ntev mus kev.
Tsis muaj tseeb 7
Xyoo, cov txheej txheem metabolic qeeb. Txij li thaum muaj hnub nyoog 20 xyoos, txhua txhua 10 xyoo, peb cov metabolism yog txo los ntawm 2-3%. Ua ntej, theem ntawm kev loj hlob sai tiav. Qhov thib ob, thiab qhov tshwj xeeb tshaj yog nws muaj kev txhawj txog cov poj niam, kev tsav tsheb qis dua nrog cov xyoo thiab, raws li, cov nqaij pob txha poob. Xav paub ntau ntxiv precisely, hmoov tsis, tsis yog poob lawm, tab sis hloov rog. Li ntawd, nws tseem ceeb ua luaj rau txoj kev ua neej tsis muaj hnub! Ib qho kev nce hauv lub cev muaj zog yuav ceev cov metabolism ntawm yam tsawg 20%. Qhov zoo li peb lub hauv paus, raws li cov kws tshawb fawb tau qhia, yog xyoo dhau los, muaj coob tus neeg tau txo qis ntawm cov hauv nruab nrab ntawm qee cov hauv nruab nrog cev - lub plawv, nplooj siab, hmo, thiab lwm yam - thiab, qhov tseem ceeb, yuav tsum tau muaj zog rau lawv.
Tsis muaj tseeb 8
Hormonal ntshawv siab cuam tshuam rau cov metabolism, tab sis qhov no tsis yog qhov kev txiav txim. Raws li kev txheeb cais, 98% ntawm cov neeg mob, hnyav ntau heev tsis muaj dab tsi ua rau hormonal abnormalities. Thiab txawm tias tseem tshuav 2% ntawm kev hnyav tswj tau. Cov metabolism hauv thawj qhov chaw cuam tshuam cov tshuaj hormones ntawm cov thyroid caj pas. Tab sis nrog cov teeb meem hauv cheeb tsam no, niaj hnub endocrinology ntse copes. Cov tshuaj hormones deev yog txuam nrog cov hnub nyoog ntsig txog cov metabolism hauv. Thiab txawm hais tias cov xwm txheej no piav qhia txog qhov pom ntawm cov phaus ntxiv, lawv tsis yog txhais tias tshem tawm cov khoom pov tseg ntawm lawv nrog kev pabcuam noj qab haus huv, kev txav, kev coj tus cwj pwm zoo.
Tsis muaj tseeb 9
Qhov ceev ntawm kev sib xyaw metabolic tau nce siab. Qhov no yog kev pom zoo los ntawm kev tshawb fawb hauv metabolic chamber - nws ntsuas cov cua sov uas tib neeg lub cev ua, thiab yog li qhov kev siv ntawm cov metabolism yog xam. Yog li, khoom noj khoom haus raws li kev xav tau lub zog, ib teev ntawm lub zog txav thiab 10-15 feeb ntawm kev luag txhua hnub - txhua yam uas xav tau rau cov metabolism hauv lub cev thiab kev poob lub cev poob zoo.