Emma Miller
Kev zom thiab ua zaub mov, suav nrog carbohydrates, proteins, thiab rog, kuj xav tau lub zog. Nyob rau hauv lub ntiaj teb no ntawm kev noj haus, ntau yam khoom noj thiab dej haus tau thov kom ceev metabolism, cov tshuaj tiv thaiv nyob rau hauv lub cev uas muab lub zog. Hauv tsab xov xwm no, peb tshawb xyuas seb peb cov zaub mov cuam tshuam li cas rau peb cov metabolism thiab seb qee yam zaub mov thiab dej qab zib puas muaj feem cuam tshuam rau cov metabolic.
Ib qho kev txhim khu kev qha ntawm cov metabolism yog cov txiaj ntsig ntawm cov tshuaj tiv thaiv hauv peb cov hlwb uas muab lub zog tsim nyog rau kev ua haujlwm xws li kev txav mus los, kev loj hlob, thiab kev loj hlob.
Ntau yam tuaj yeem cuam tshuam rau cov metabolism, suav nrog hnub nyoog, kev noj haus, kev sib deev lom neeg, kev ua si lub cev, thiab kev noj qab haus huv. Basal metabolic tus nqi yog lub zog xav tau los tswj lub cev tseem ceeb, xws li ua pa, thaum so. Nws yog tus pab txhawb ntau tshaj plaws rau cov calories uas hlawv txhua hnub - tseem hu ua tag nrho cov kev siv hluav taws xob.
Kev zom thiab ua zaub mov, suav nrog carbohydrates, proteins, thiab rog, kuj xav tau lub zog. Qhov no yog hu ua cov nyhuv thermal ntawm zaub mov (TEF). Qee cov khoom noj siv zog ntau dua los ua kom tawg dua lwm tus, thiab qhov no tuaj yeem ua rau koj cov metabolism hauv me ntsis.
Piv txwv li, rog yuav tsum muaj lub zog tsawg dua los zom dua cov protein thiab carbohydrates. Proteins muaj TEF siab tshaj plaws ntawm peb macronutrients.
Qee cov zaub mov puas tuaj yeem ua kom cov metabolism sai?
Ib tug neeg yuav xav tias qee yam khoom noj thiab dej haus tuaj yeem "ua kom nrawm" metabolism, tab sis qhov no tsis yog ib txwm muaj. Qee cov zaub mov xav tau lub zog ntau dua los zom dua lwm tus, thiab qee cov zaub mov tuaj yeem nce me ntsis ntawm cov metabolism hauv basal, tab sis tsis ntau.
Qhov tseem ceeb tshaj plaws yog tag nrho cov khoom noj uas tau noj. Piv txwv li, TEF, lub zog xav tau los zom cov zaub mov, nws txawv nyob ntawm cov ntsiab lus macronutrient ntawm cov zaub mov.
Ntawm no yog lub zog xav tau los zom cov macronutrients:
- Protein: 10-30% ntawm lub zog tus nqi ntawm cov protein noj.
- Carbohydrates: 5-10% ntawm cov carbohydrates noj.
- Rog: 0-3% ntawm cov rog noj.
Lub cev siv lub zog tshaj plaws los rhuav tshem thiab khaws cov protein, yog li nws muaj TEF siab tshaj plaws.
TEF suav txog li 10% ntawm cov peev txheej txhim khu kev qha ntawm tag nrho cov kev siv hluav taws xob niaj hnub. Vim li no, kev noj zaub mov muaj protein ntau tuaj yeem pab peb hlawv ntau calories.
Tsis tas li ntawd, kev tshawb fawb qhia tau hais tias cov khoom noj uas ua tiav heev yuav tsum muaj lub zog tsawg dua los zom dua cov zaub mov tag nrho. Qhov no yuav yog vim tsis muaj fiber ntau thiab cov ntsiab lus protein ntawm cov khoom noj uas tau zoo heev.
Cov kev tshawb fawb kuj tau pom tias kev noj zaub mov muaj protein ntau tuaj yeem ua rau kom so metabolic rate (RMR), cov calories hlawv thaum so.
Ib txoj kev tshawb fawb tau ua nyob rau xyoo 2015 los ntawm ib qho kev ntseeg siab tau pom tias hauv cov neeg uas muaj calorie ntau ntau, noj cov protein ntau tau nce 24-teev so lub zog siv piv rau cov protein tsawg.
Ib txoj kev tshawb fawb tau ua nyob rau xyoo 2021 pom tias kev noj zaub mov muaj protein ntau uas muaj 40% cov protein ua rau muaj kev siv zog ntau dua thiab muaj roj hlawv ntau dua piv rau kev noj zaub mov uas muaj 15% protein.
Lwm cov kev tshawb fawb kuj tau qhia tias kev noj zaub mov muaj protein ntau nce kev siv zog txhua hnub piv rau cov khoom noj muaj protein tsawg.
Puas muaj qee yam khoom noj ua kom cov metabolism?
Nws yog qhov tseeb tias kev noj zaub mov muaj protein ntau tuaj yeem pab tib neeg hlawv ntau calories txhua hnub, tab sis dab tsi txog cov khoom noj tshwj xeeb? Piv txwv li, cov tebchaw hauv cov kua txob, tshuaj yej ntsuab, thiab kas fes tuaj yeem ua rau cov metabolism hauv me ntsis.
Ib qho kev txhim khu kev qha ntawm caffeine tuaj yeem ua rau muaj kev siv zog ntxiv, yog li haus dej haus caffeinated xws li kas fes thiab tshuaj yej ntsuab tuaj yeem ua rau cov metabolism hauv me ntsis.
Cov kev tshawb fawb pom tau hais tias kev noj zaub mov nrog cov tshuaj yej ntsuab catechin extract tuaj yeem ua kom cov calories ntau ntxiv los ntawm 260 calories thaum ua ke nrog kev tawm dag zog hnyav. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias feem ntau cov kev tshawb fawb hauv cheeb tsam no koom nrog ntau cov tshuaj yej ntsuab extract, thiab cov txiaj ntsig yuav tsis siv rau cov neeg uas nyuam qhuav haus tshuaj yej ntsuab.
Qee cov kev tshawb fawb qhia tias EGCG, ib qho catechin pom nyob rau hauv cov tshuaj yej ntsuab, tuaj yeem ua rau kom muaj zog ntawm cov koob tshuaj ntawm 300 milligrams (mg). Rau kev siv, tshuaj yej ntsuab muaj txog 71 mg ntawm ib qho kev txhim khu kev qha ntawm EGCG ib 100 milliliters noj.
Lub caij no, capsaicin nyob rau hauv cov kua txob tuaj yeem nce metabolic tus nqi thaum noj hauv cov tshuaj concentrated. Tab sis tus nqi ntawm cov tshuaj no nyob rau hauv ib tug chili phaj tsis zoo li yuav cuam tshuam rau cov metabolism.
Ib yam li ntawd, ib txoj kev tshawb nrhiav pom tias haus dej kub uas muaj cov hmoov nplej nrog cov zaub mov tuaj yeem nce TEF me ntsis txog 43 calories ib hnub twg. Tab sis qhov no yuav tsis muaj kev cuam tshuam loj rau tag nrho kev siv hluav taws xob lossis kev poob phaus.
Yuav ua li cas txhawb kev noj qab haus huv metabolism thiab lub cev hnyav
Txhawm rau tswj thiab txhawb nqa lub cev hnyav, nws yog ib qho tseem ceeb uas yuav tsum tau tsom mus rau tag nrho cov khoom zoo thiab cov ntsiab lus ntawm macronutrients hauv kev noj haus es tsis suav nrog lossis tsis suav nrog qee yam khoom noj.
Raws li tau hais los saum no, kev tshawb fawb qhia tau hais tias kev noj zaub mov muaj protein ntau thiab tag nrho cov khoom noj muaj txiaj ntsig ua rau muaj kev siv zog ntau dua piv rau cov khoom noj uas tsis muaj protein ntau thiab cov khoom noj uas muaj ultra-pasteurized.
Txawm hais tias noj cov zaub mov thiab dej haus me me uas tsim los txhim kho cov metabolism, xws li cov khoom noj ntsim, qhiav, thiab tshuaj yej ntsuab, yuav tsis ua rau muaj kev phom sij, nws tsis zoo li yuav muaj kev cuam tshuam loj rau kev siv hluav taws xob lossis lub cev hnyav.
Kev noj zaub mov kom zoo nrog cov protein thiab fiber ntau, xws li zaub, txiv hmab txiv ntoo, txiv ntoo, noob, thiab taum, yuav pab txhawb kev noj qab haus huv metabolism thiab txhim kho kev noj qab haus huv tag nrho.
Tau txais kev tawm dag zog lub cev txaus thiab tswj cov leeg nqaij noj qab haus huv tuaj yeem pab txhim kho kev siv zog tag nrho.
Kev cob qhia hnyav tuaj yeem ua haujlwm tshwj xeeb. Ib txoj kev tshawb fawb xyoo 2015 tau pom tias kev cob qhia hnyav rau 9 lub hlis tuaj yeem nce RMR ntau npaum li 5% hauv cov neeg laus noj qab haus huv. Thiab kev tshuaj xyuas xyoo 2020 pom tias qhov kev qhia hnyav nce RMR, ua rau qhov nruab nrab calorie nce txog 96 calories ib hnub piv rau pawg tswj hwm.
