Vim li cas nyias tsis muaj rog
Thaum cov lus nug tau nug los ntawm tus tsim ntawm cov yeeb yam ntawm tib lub npe ua los ntawm Cua Dag Zog Lag Luam. Nws qhia txog ob lub sim ua ke nrog qhov sib txawv ntawm plaub caug xyoo. Xyoo 1967, xibfwb nyob rau hauv University of Vermont, Ethan Simé, tau nrhiav 10 tus neeg tuaj yeem tuaj yeem pab dawb hauv Vermont State Prison, uas tau cog lus tseg rau kev qhia tawm ntxov. Cov hauj lwm ntawm kev kawm yog noj kom txog li 10,000 kcal ib hnub thiab nce ib lub hlis ntawm lawv qhov hnyav. Ob tug neeg tuaj koom tau 21% xwb, tus so thiab qhov no tsis tuaj yeem ua haujlwm, txawm li cas los lawv tsis tuaj yeem. Qhov kev paub tau txiav txim siab raug rov qab los ntawm cov neeg kawm paub Frédéric Nystrom ntawm Swedish University of Linkoping. Lub sij hawm no, tus neeg koom tes hauv kev sim - cov duab - yuav tsum niaj hnub siv 5000 kcal txhua hnub thiab nce lawv li 15 feem pua - kwv yees li ob qhov hnav khaub ncaws rau cov ntxhais. Nws yog nthuav tias thaum lub sij hawm qhov kev ntsuam xyuas nws tau tshwm sim tam sim ntawd qhia tias nyias nyias tsis nyiam nyiam noj, txawm tias nws yog delicious. Tab sis dab tsi ua tsis tau koj ua qhov kev xav ntawm kev kawm! Ob qho kev tshawb fawb pom tau tias muaj kev ncaj ncees tshwm sim: yog tias cov rog fattened rog, lawv yuav tau nce phaus. Tab sis ua cas tsis sib xws: ib tug neeg yuav zoo tshaj, thiab ib tug neeg - tsuas yog ob peb kilos. Qhov loj tshaj plaws yog hais tias tag nrho cov neeg koom nyob rau hauv lub sim kawm nyob rau hauv feem ntau brazen yam tsis paub tseeb tias lub hypothesis ntawm cov kws tshawb fawb: tsis muaj lawv tau qhaj yuav tsum muaj pes tsawg tus kilograms. Nws yog nthuav tias tom qab tag nrho cov neeg pab dawb tau rov qab los rau lawv cov cai tsis tas siv zog npaum li cas. Cov kws tshawb fawb tsis tuaj yeem piav qhia txog qhov tshwm sim rau qhov kawg. Yog vim li cas qee tus neeg pom nws nyuab dua kom tsis txhob cia lawv lub plab yog obviously ob peb. Piv txwv li, ib qho kev tshuaj ntsuam genetic predisposition. Yog li, qee cov kws tshawb fawb ua txhaum ntawm lub FTO noob (nws tseem hu ua cov noob caj noob ces). Nws yog ntseeg hais tias nws yog lub luag haujlwm rau cov txheej txheem ntawm metabolism thiab tsub zuj zuj ntawm cov ntaub so ntswg adipose. Cov neeg uas muaj nws yog 67% feem ntau yuav raug kev txom nyem los ntawm kev rog, vim nws yog qhov nyuaj rau lawv tawm tsam kev ntxias rau overeat. Tsis tas li ntawd, cov tawv nqaij "pab" lawv lub cev. Cov leeg nqaij mob hlawv roj ntau dua roj. Thiab tsis tas nrog lub cev lub cev, tab sis kuj thaum pw tsaug zog. Tus leaners muaj ntau dua khov, thiab lawv cov nqi cua kub yog ib nrab ntawm tag nrho cov neeg. Los ntawm txoj kev, nws yog vim qhov ntim ntawm cov nqaij pob txha nyob rau hauv cov txiv neej uas cov metabolism hauv qhov nruab nrab 10-20% siab dua li cov poj niam. Raws li lwm txoj kev xav, lub microflora ntawm txoj hnyuv loj yuav pab tiv nrog cov calorie ntau ntau. Yog hais tias cov cheeb tsam ntawm cov kab mob muaj kab mob loj heev, lawv muaj peev xwm ua cov txheej txheem noj ntau, thiab ua raws li, roj ntawm lub duav yuav muab ncua sij hawm tsawg dua. Vim hais tias, los ntawm txoj kev, fiber ntau yog li pab tau, nws yog ib qho nruab nrab rau cov cev plab hnyuv microflora. Nws raug pom zoo rau kev kho mob ntawm dysbiosis thiab zom zawg. Tsis tas li ntawd, cov kab mob hauv plab hnyuv, los ntawm cov kab ua lag luam, secrete B vitamins. "
Tsis yog tub nkeeg, tab sis cov ntaub ntawv
Vim li cas tus so ntawm tib neeg tau mus tua (los yog tawm) nrog ntau kilograms? Ua ntej, peb yuav paub tias qhov no cov metabolism hauv no zoo li cas. "Metabolismism" los ntawm Greek lo lus "txhais tau". Qhov no yog qhov peb ua nrog zaub mov, thaum peb khoov rau zaub mov - tig zaub mov mus ua lub zog (calories). Peb siv nws tas li, txawm tias peb pw - rau ib hmo txog 1000 calorie ntau ntau. Tiam sis peb cov nqi tsis tshaj qhov nyiaj tau los ntawm kev noj mov. Thiab cov roj qog hlwb yog programmed nyob rau ntawm qib caj ces thiaj li tsim cov reserves rau yav tom ntej siv. Qhov no yog lawv txoj hauj lwm tseem ceeb - mus lob, rov ua hauj lwm thiab ncua sij hawm: mam li nco dheev ces nws yuav siv sij hawm ntev los tos lub sijhawm. (Los ntawm txoj kev, yog tias koj txwv koj tus kheej kom noj cov zaub mov nruj, ces lub hlwb yuav pib txuag, thiab tom qab poob phaus, koj nce ntau kilograms). Qhov hnyav tshaj qhov tsis yog lub tswv yim tsis paub tseeb. Tsuas, nws tsis yog nyob rau hauv kev thov. Ib tug neeg tau ua neej nyob zoo txaus los ua neej nyob yav tas los. Yav tas los, roj tau zoo rau nws-nws tau cawm nws ntawm lub txias thiab nws noj. Tam sim no peb cov tswv yim ciaj sia tsis koom nrog. Nyob rau hauv qus, tawv - twv yuav raug hu mob. Zoo, ntau npaum li cas ib hnub twg peb tsis tas yuav zoo dua? Cov tshuaj hu ua basic metabolism (muaj pes tsawg calorie ntau ntau los ntawm lub cev ntawm so) yuav muab xam los ntawm Harris-Benedict formula. Qhov no yog qhov tsawg kawg nkaus uas tsim nyog los tswj lub cev qhov hnyav ntawm tib theem. Rau cov txiv neej: metabolic tus nqi ntawm so = 66 + (13.7 x kilograms) + 5 x siab hauv centimeters - (6.8 x xyoo) = txhua hnub yuav tsum tau muaj calories. Rau cov poj niam: metabolic tus nqi ntawm so = 655 + (hnyav 9.6 x kilograms) + (1.8 x qhov siab hauv centimeters) - (4.7 x hnub nyoog) = txhua hnub yuav tsum tau calories. Cia sim ua ib qho kev xam rau ib tug 30-xyoo-laus poj niam uas yog 170 cm siab thiab hnyav 60 kg. Yog li: 655 + (9.6 x 60) + (1.8 x 170) - (4.7 x 30) = 1396. Muab ntau ntau ntawm ob qhov hauv peb qhov kev ua haujlwm hauv ib lub lim tiam thiab 1.5 yog tias tag nrho koj lub cev dag zog - hloov cov ntaub ntawv hauv chaw ua haujlwm. Tau kawg, peb kuj yuav tsum tau coj mus rau hauv tus nqi ntawm cov nqi ntawm cov hluav taws xob los ntawm lub cev - qhov no yog ntxiv 50 - 70% ntawm cov nqi hluav taws xob. Tab sis txhua tus tib yam nws yuav tsum pom tawm, tias feem coob ntawm peb noj ntau tshaj, tshaj qhov nws xav kom muaj peev xwm mus nyob ntawm ib qho chaw. Qhov tseeb, nws yuav tau noj tshais xwb.
Dab tsi cuam tshuam rau cov metabolism ?
Ntxiv nrog rau qhov tshuaj ntsuam genetic predisposition thiab lub cev, hormonal tshuav yog tseem ceeb. Nce qhov hnyav ntawm kev nyuab siab, noj tshuaj. Cov teeb meem nrog cov metabolism tuaj yeem tshwm sim vim lub xeev thyroid thiab pancreas. Hnub nyoog tseem ntxiv cov teeb meem nrog ntau kilograms - tom qab 30 xyoo, cov theem ntawm metabolism yog txo los ntawm kwv yees li 0.5% ib xyoos twg. Xyoo, cov keeb kwm hormonal ntawm tus neeg hloov. Thaum tus poj niam tseem hluas - nws yog qhov yuav tsum tau koom nrog, cev xeeb tub - kom dais thiab pub tus me nyuam, paub tab - kom ncua sij hawm rog rau ib hnub los nag, vim tias tsis muaj zog rau kev tua tsiaj. Tsis tas li ntawd xwb, vim muaj kev txo qis, kev mob loj zuj zus hauv peb, tab sis cov rog rog nce. Thiab txawm hais tias ib tug neeg ua tib lub luj, qhov no tsis txhais hais tias nws tsis hloov. " Thiab, ntawm chav kawm, lub ntsiab yog vim li cas rau peb fatness yog cov cwj pwm noj.
Adventures ntawm carbohydrates
Lub hauv paus ntawm lub zog rau peb yog cov proteins, cov rog thiab carbohydrates. Txawm li cas los, lub cev nyiam carbohydrates. Vim hais tias mus noj zaub mov, koj kuj yuav tsum tau siv. Tab sis yog hais tias qhov rhuav tshem ntawm proteins yuav siv li 30% ntawm calories, ces carbohydrates - tsuas yog 2%. Li ntawd, vim li cas peretruzhdatsya? Yog li ntawd peb noj cov zaub mov tau ntev txav ntawm carbohydrate. Yog tias, piv txwv li, kom noj cov nqaij nyoos los yog cov buckwheat, lawv yuav tau ntev ntev los ntawm txoj hnyuv thiab yuav tsum tau siv nyiaj ntau zog. Cov cuab yeej no pab cov ntshav qab zib yam tsis muaj yeeb tshuaj kom txo qis qis. Lawv nyob rau yav tsaus ntuj soak buckwheat, thiab thaum sawv ntxov lawv noj nws raw. Nws yuav zoo li tias txhua tus tib carbohydrates. Tab sis lawv splitting consumes lub zog, uas yog npaum li cas los ntawm cov piam thaj hauv cov ntshav. Ntawm no nws theem kuj txo. Yog hais tias lub buckwheat ua noj, nws yuav twb tau yooj yim digestible carbohydrates, thiab qab zib, on qhov tsis tooj, yuav dhia. Peb lub cev tsis muaj rab peev xwm los qeeb cov txheej txheem ntawm lawv txoj kev ntseeg, vim tias nws tsis tas yuav siv zog rau nws. Yog li ntawd, cov kua qab ntsev tshaj "yog" nyob rau hauv daim ntawv ntawm glycogen - txog 600 - 700 g hauv siab thiab cov leeg. Tus so yuav tsum tig mus ua rog. Quickly digested carbohydrates tsa cov ntshav qab zib sai nrawm. Tam sim ntawd muaj tuaj ib lub xeev qab ntxiag: "Ntawm no yog tam sim no tau noj, koj tuaj yeem tsaug zog." Los ntawm txoj kev, yog li ntawd lub cev ua rau peb kaw peb lub qhov ncauj thiab tsis tuaj yeem noj ntau dhau. Tab sis tom qab ib pliag qab zib lawm. Cov kab mob no kuj ntshai thiab qhia peb lub teeb liab: nws yog lub sij hawm kom muaj ib qho tom. Yog li ntawd, thawj ua rau overeating yog yooj yim digested carbohydrates.
Peb cob qhia metabolism
Yuav ua li cas kom accelerate lub "tub nkees" metabolism? Ua ntej, koj yuav tsum ua kom lub cev muaj zog dua. Vim hais tias, raws li tau hais los saum no, cov leeg yuav tsum muaj "roj" dua lwm cov ntaub so ntswg, piv txwv li roj. Secondly, txias dousing pab. Lawv kub siab ua kom sov, uas txhais tau tias kub nyhiab ntau dhau lawm. Thirdly, koj yuav tsum ntxiv fiber ntau rau koj noj. Qeb plaub, qee cov kws kho mob pom zoo noj cov zaub mov feem ntau. Lwm txoj kev kom poob phaus ntxiv yog ua kom pom cov nqaijrog thiab cov rog hauv koj cov khoom noj, xaiv cov khoom noj uas muaj qis globcemic (qhov peev xwm ntawm cov khoom noj kom ntau ntxiv cov ntshav qabzib). Qhov no, los ntawm txoj kev, raws li thiab cov khoom noj khoom haus ntawm Montignac, thiab Atkins kev noj haus, thiab Hollywood, thiab Kremlin. Cov tsawg dua thiab qeeb qeeb cov khoom noj kom qis nyob rau hauv cov ntshav, qhov zoo dua - lub cev muaj sij hawm siv nws. Yog tias koj xav tau zaub mov noj, ces tsawg kawg yog tsis muaj cua sov kho. Vim tias cov kua qaub, piv txwv, kev qhia txog glycemic 30, thiab siav twb tau 80 xyoo lawm. Tiag tiag, lub caij no muaj kev tshaib plab los ntawm ib hnub lossis ntau dua. Lub cev tau tshem ntawm cov pob ballast hauv daim ntawv ntawm glycogen, cov suab thaj no zoo li qub (tom qab ntawd los ntawm Sweet ib qho txawm tias dhau los), Nqaij roj cia rau hauv txuag hluav taws kub, thiab tseem ceeb tshaj plaws - qhov kev ua haujlwm ntawm kev rov qab pib. Tab sis qhov nyuaj, raws li peb paub, kom hnyav tom qab poob phaus. Nws hloov tawm tias cov phaus uas poob lawm rov qab tsis tau rov qab, koj yuav tsum muaj cov nqaij noj nqaij hauv koj cov zaub mov. Nws muaj ib qho khoom tshwj xeeb 1-carnitine, uas pab hlawv rog. Thaum pom muaj txiaj ntsig zoo ntawm 1-carnitine, tau kawg, kev ua lag luam nyob rau ntau cov khoom noj khoom haus ntau nrog nws thiab cov ntsiav tshuaj. Txawm li cas los xij, nws yuav tsum nco ntsoov tias nws ua nws txuj ci tseem ceeb vim nws ua ke nrog kev noj haus tsawg-carbohydrate thiab kev siv lub cev lub cev. Qhov feem ntau me ntsis txoj kev kom muaj ceeb thawj yog pom los ntawm Fabkis, connoisseurs ntawm cawu cub. Nws hloov tawm hais tias polyphenols ntawm liab txiv hmab, muaj nyob rau hauv lawv nyiam haus dej, pab lawv mus tua rog. Ua tau, txhua yam no yog qhov ua tau yooj yim, puas yog?