Yuav ua li cas kom metabolism: 5 Tej yam yooj yim kev

Yog li ntawd muaj ntau yam uas xav kom poob ceeb thawj feem ntau tsis txaus siab txog lawv cov nqi ntawm cov metabolism hauv ceev. Yuav luag txhua txhua ob ntseeg hais tias lub metabolism yog tsis tshua muaj unlucky rau nws, thiab yog vim li cas hais tias kev vam meej nyob rau hauv poob yog tsis heev ntseeg hais tias nws yog ib tug lom kev tsis ncaj ncees. Peb yuav tsis xav nyob rau hauv ib tug txo los yog nce tus nqi koj tus kheej thiab teb cov tswv yim lo lus nug "Yuav ua li cas kom metabolism?".

Cov ua rau qeeb metabolism yog feem ntau yog ob. Tog twg los nws yog los ntawm qhov ib tug tsawg (tiam sis qhov no yog tsis tshua muaj heev) los yog qeeb vim txom nyem txoj kev ua neej kev xaiv. Yog hais tias tus thawj uas ua rau txhua yam yog tseeb, lub tom kawg yog nws tus kheej-explanatory. Yog li, lub hwj chim noj yog txo los ntawm lub cev yog vim li cas?

1. Ib nrab-starved noj cov zaub mov (yog hais tias nws noj tsawg tshaj li 1,000 kcal, thiab tus txiv leej tub - tsawg tshaj li 1400).
2. Tsawg-carbohydrate noj cov zaub mov (tom qab lub combustion nplaim taws rau roj tawm los xwb carbohydrates).
3. Tsawg-protein zaub mov (orthodox txoj hauj lwm - nws yog zoo, tab sis lub metabolism yog txo).
4. Txoj kev ua neej, deb ntawm active (lub cev tsis kawm kom paub siv zog, thiab yog li ntawd yeej tsis paub yuav ua li cas, nyob rau hauv lub kawg, thiab lub zog yog siv me ntsis, thiab kev nyuaj siab koj thiaj li xav-li ntawd).
5. 2 thiab tsawg noj mov ib hnub twg (i.e. faint los ntawm kev tshaib kev nqhis, xeev siab mus rau lub overeating).

Tag nrho cov, peb pom 5 yog vim li cas yog li ntawd, peb teeb meem kev daws teeb meem 5.

1. Yuav ua li cas kom metabolism tom qab ib nrab-starved cov pluas noj? Tau qhov nqi siab tshaj plaws uas tau raug sau npe nyob rau hauv koj noj cov zaub mov, thiab txhua txhua peb hnub kom cov calorie ib 100 kcal, mus txog ntawm ib tus nqi tsawg kawg yog 1,400 kcal rau cov poj niam thiab 1800 rau cov txiv neej.
2. Koj siv ib lub lim tiam rau ib tug noj cov zaub mov zoo li "Kremlin". Qhov no, ntawm chav kawm, yuav tsum tau ib tug ntau ntawm kev siv zog, rau cov uas koj yuav tau hwm, tab sis hais tias tsuas yog dag zog siv yuav luag tsis muaj dab tsi - feem ntau ntawm tus luj ntawm lub yav dhau los - glycogen, dej thiab mob protein. Thaum Slastenov hlwb lacks cov ntshav qabzib, tshwj xeeb tshaj yog tej nqaij yuav raug rhuav tshem, raws li cov tshuaj yog yooj yim dua tig roj rau hauv zib precursors. Sibhawm tsis muaj carbohydrates yog tsis tau kiag li hlawv, thiab tshuaj lom peb, xa mus rau hauv ketone lub cev. Yog li ntawd, yog hais tias koj hais li cas kom ceev li lub metabolism thaum lub sij hawm "Kremlin tsev kho mob" yuav tsum tau qhia yuav tsum txhob muab qhov no yog heev teeb meem rau ob lub raum thiab lub siab noj cov zaub mov. Ua ntej, ntawm chav kawm, ib tug kilo los yog ob tug rov qab, tab sis nws thiaj li lawv yuav lawm yog hais tias koj tsis sib zog heev nws nrog calorie ntau ntau. Thiab rau cov uas tshwm sim leeb cov metabolism hauv, koj yuav tsum tsis txhob muaj 20 grams ntawm carbohydrates ib hnub twg, thiab 200, tab sis tsis nyob rau hauv ib lub sij hawm, thiab faib los ntawm hais txog 4 nkag. Thiab cia nws yuav complex carbohydrates.
3. Nyob rau lwm cov tes, nws yuav tsum haus tsawg kawg yog 1.5 g protein ib kg ntawm lub cev loj tsis muaj tus muaj roj. Rog free loj yuav xam tom qab qhov kev txiav txim ntawm qhov feem pua ntawm cov rog. Piv txwv li, kwv yees li hnyav - 60 kg, tsis muaj cov roj. Li no, nws yuav tsum tau noj tsawg kawg yog 90 grams ntawm cov protein nyob hauv cov ntshiab daim ntawv. 100 g ntawm nqaij qaib nws hais txog 20g, nws tseem zoo noj nyob rau hauv daim ntawv ntawm cov ntshiv nqaij nyug thiab muaj roj tsawg cheese, tej yam cheese.
4. Yuav ua li cas kom metabolism los ntawm ib tug load? Qhov no yog qhov zoo tshaj plaws ua tau nrog rau kev pab los ntawm lub hwj chim load. Hais tias yog, nws yog tog twg los lub ce ntawm lub gym los yog nyob rau hauv tsev nrog lawv tus kheej lub cev hnyav. Tsuas yog lawv ua li cas yuav ua tau heev yooj yim. Tom ntej no rau cov hauj lwm zoo ntawm cov txhais tau tias - luv kev kawm. Uas yog, piv txwv li, koj yuav tau khiav rau ib feeb rau siab kawg ceev - thiab ces ob tug nyob rau hauv nruab nrab. Lub caij tej zaum yuav varied raws li zoo. Tsis tas li ntawd pab txoj kev pauv thiab cardio kev cob qhia, uas yog, khiav, ua luam dej, brisk mus kev thiab tus ntoo khaub lig-lub teb chaws skiing. Nyob rau hauv txhua rooj plaub, lub load yuav tsum tau nce.
5. Yuav ua li cas kom metabolism, yog tias koj nyob nraum siv los noj mov tsawg tsawg? Koj tau yuam koj tus kheej mus noj tsawg kawg yog txhua txhua 4 teev, tus tswv hauj lwm yuav pw hais tias koj muaj prediabetes thiab yuav tsum noj ntawm tej lub sij hawm.

Nyob rau hauv kev, nyob rau hauv txhua rooj plaub nws yog ua tau rau kom lub zog noj ntawm lub cev ntawm so, txawm hais tias koj noj ua txhaum rau lub teb chaws. Thiab hnyav sai yuav nrhiav down, ntawm chav kawm, yog hais tias tus tag nrho zog tshuav nyiaj li cas - tsis zoo.