Yuav Ua Li Cas Kom Ceev Metabolism? Cov Khoom Noj Uas Ceev Metabolism

Metabolism yog cov tshuaj tiv thaiv hauv lub cev uas hloov cov zaub mov rau hauv lub zog. Nws yog lub tshuab hluav taws xob uas ua rau peb muaj sia nyob. Tus nqi metabolic txawv ntawm ib tus neeg mus rau ib tus neeg. Cov uas muaj cov metabolism hauv qeeb khaws calories li rog. Ntawm qhov tod tes, cov neeg uas muaj cov metabolism sai hlawv ntau calories. Qhov no yog vim li cas accelerating metabolism yog qhov yuav tsum tau rau cov neeg uas xav kom poob phaus. Yog li yuav ua li cas kom ceev metabolism? 

Metabolism yog dab tsi?

Metabolism yog hais txog tag nrho cov txheej txheem tshuaj hauv lub cev. Lub cev xav tau lub zog muab los ntawm cov metabolism los ua txhua yam los ntawm kev txav mus rau kev xav thiab loj hlob. Metabolism yog ib qho kev ntsuas ntsuas uas muaj ob hom kev ua ub no mus rau tib lub sijhawm:

• Txhim kho lub cev nqaij daim tawv thiab lub zog khw muag khoom (hu ua anabolism)
• Kev rhuav tshem cov ntaub so ntswg hauv lub cev thiab lub khw muag khoom kom tau txais roj ntau dua rau lub cev ua haujlwm (hu ua catabolism)

Dab tsi yog Metabolic Rate?

Metabolic tus nqi yog pes tsawg calories hlawv nyob rau hauv ib lub sij hawm. Qhov ceev no poob rau hauv ntau pawg:

• Basal metabolic rate (BMR): Nws yog tus nqi metabolic thaum pw tsaug zog lossis so. Nws yog qhov tsawg kawg nkaus metabolic tus nqi yuav tsum ua kom lub ntsws ua pa, lub plawv dhia, lub hlwb congested, thiab lub cev sov.

• Resting metabolic rate (RMR): Nws yog qhov tsawg kawg nkaus metabolic tus nqi uas tso cai rau peb kom muaj sia nyob thiab ua haujlwm ntawm so. Qhov nruab nrab, nws suav txog 50-75% ntawm tag nrho cov kev siv caloric.

• Thermic Effect of Food (TEF): Nws yog cov calories uas peb lub cev hlawv thaum zom nws. TEF feem ntau sawv cev txog 10% ntawm tag nrho cov kev siv hluav taws xob.

• Cov nyhuv thermal ntawm kev tawm dag zog. (TEE): Ua kom cov calories hlawv thaum lub sijhawm ua haujlwm.

• Kev ua haujlwm tsis ua haujlwm thermogenesis. (NEAT): Tus naj npawb ntawm cov calories uas xav tau rau kev ua ub no tsis yog kev tawm dag zog.

Yuav ua li cas basal metabolism xam? 

Basal metabolic tus nqi yog lub zog uas tus neeg siv nyob rau hauv ib hnub thaum so. Hauv lwm lo lus, nws yog lub zog uas lub cev siv los tswj kev ua haujlwm ntawm nws lub cev. Yog tias koj tab tom sim poob, tswj lossis nce qhov hnyav, koj yuav tsum paub txog qhov kev suav ntawm basal metabolic rate (BMR) .

Basal metabolic tus nqi cuam tshuam los ntawm ntau yam sib txawv - poj niam txiv neej, hnub nyoog, qhov siab thiab qhov hnyav yog qhov tseem ceeb tshaj plaws. Tab sis koj lub cev rog feem pua, kev noj haus, thiab kev tawm dag zog kuj ua lub luag haujlwm.

Muaj ib qho qauv uas cov txiv neej thiab poj niam siv tau los xam cov metabolism hauv basal. Tus lej metabolic xam mis yog txawv rau txiv neej thiab poj niam. Kev xam cov metabolic txhua hnub yog raws li hauv qab no:

Basal Metabolic Rate Formula

• Rau cov poj niam: 665 + (9.6 x koj qhov hnyav hauv kilograms) + (1.7 x koj qhov siab hauv centimeters) - (4.7 x hnub nyoog)
• Rau cov txiv neej: 66 + (13.7 x koj qhov hnyav hauv kilograms) + (5 x koj qhov siab hauv centimeters) - (6.8 x hnub nyoog)

Lub zog siv rau basal metabolism yog kwv yees li 60-70% ntawm lub cev lub zog. Tom qab xam cov basal metabolic tus nqi kom pom koj cov kev siv zog txhua hnub:

Basal Metabolism Calorie Tshuab xam zauv

• Rau lub neej tseem ceeb: 1.40 lossis 1.50 x basal metabolic tus nqi
• Rau cov neeg uas ua ib qho kev tawm dag zog 3-4 zaug hauv ib lub lis piam: 1.55 lossis 1.65 x basal metabolic tus nqi
• Rau cov neeg nquag uas tawm dag zog ntau dua 4 zaug: 1.65 lossis 1.75 x basal metabolic tus nqi
• Rau cov neeg uas tawm dag zog ntau dua 6 teev 7-1 zaug hauv ib lub lis piam: 1.75 lossis 2 x basal metabolic tus nqi

Koj tuaj yeem suav tus nqi zog uas koj xav tau noj txhua hnub hauv calories los ntawm kev siv cov qauv.

Raws li, cia peb ua piv txwv suav;

• Cia peb suav cov basal metabolic tus nqi thiab kev siv zog txhua hnub ntawm tus poj niam uas nws qhov siab yog 160 cm, hnyav 60 kg, thiab 30 xyoo.

basal metabolic tus nqi xam;

• 665 + (9.6 x koj qhov hnyav hauv kilograms) + (1.7 x koj qhov siab hauv centimeters) - (4.7 x hnub nyoog)

raws li tus qauv;

• 665 + (9.6 × 60) + (1.7 × 160) - (4.7 × 30) = 1372 (tus neeg no basal metabolic rate)

Tus nqi zog yuav tsum tau siv txhua hnub;

• Yog hais tias tus neeg no yog sedentary: 1920 calories
• Yog tias tus neeg no ua haujlwm nruab nrab 3-4 zaug hauv ib lub lis piam: 2126 calories
• Yog tias tus neeg nquag ua haujlwm ntau dua 4 zaug: 2263 calories
• Yog tias tus neeg uas tawm dag zog ntau dua 6 teev 7-1 zaug hauv ib lub lis piam: 2401 calories

Piv txwv li; Ib tug poj niam hnub nyoog 30 xyoo nrog qhov siab ntawm 60 kg thiab 160 cm, uas muaj lub neej nyob tsis tswm, tau rog yog tias nws noj ntau dua 1920 calories ib hnub, thiab poob phaus yog tias nws siv tsawg dua 1920 calories.

Cov yam ntxwv cuam tshuam rau tus nqi metabolic

Feem ntau, muaj qee yam cuam tshuam rau tus nqi metabolic;

• muaj hnub nyoog: Thaum peb muaj hnub nyoog, tus nqi metabolic qeeb. Qhov no yog ib qho ntawm cov laj thawj uas tib neeg nce hnyav thaum lawv muaj hnub nyoog.
• Cov leeg nqaij: Qhov ntau cov leeg nqaij koj muaj, calorie ntau ntau koj hlawv.

• Lub cev loj: Koj loj dua, calorie ntau ntau koj hlawv.

• Environmental kub: Thaum lub cev raug mob khaub thuas, nws yuav tsum hlawv ntau calorie ntau ntau kom lub cev kub tsis poob.

• Lub cev ua haujlwm: Txhua lub cev txav mus hlawv calories. Koj ua haujlwm ntau dua, calorie ntau ntau koj hlawv. Qhov no yog txoj hauv kev zoo tshaj plaws kom ceev cov metabolism.

• Hormonal ntshawv siab: Cushing's syndrome ve hypothyroidism Nws yog ib qho ntawm cov laj thawj uas ua rau qeeb metabolism thiab ua rau muaj kev pheej hmoo ntawm qhov hnyav nce.

Vim li cas tus nqi metabolic txawv?

Tus nqi metabolic yog txiav txim thaum yug. Qee tus neeg yug los nrog cov metabolism sai dua li lwm tus. Cov noob caj noob ces yog qhov tseem ceeb tshaj plaws rau qhov ceev no. Nws kuj txawv nyob ntawm lub hnub nyoog ntawm tus neeg, nws ib puag ncig thiab nws tus cwj pwm. 

Vim li cas metabolism qeeb?

Fast metabolism yog qhov tseem ceeb heev rau kev poob phaus. Txawm li cas los xij, qee qhov kev noj zaub mov tsis raug thiab kev ua neej nyob ua rau cov metabolism qeeb. Cov laj thawj uas ua rau qeeb metabolism yog:

• Noj tsawg calorie ntau ntau ua rau lub cev tshaib plab, txo tus nqi ntawm calorie hlawv thiab ua rau cov metabolism qeeb.
• tsis noj protein txaus
• tsis txav los yog tawm dag zog
• pw tsaug zog tsis txaus
• Haus dej qab zib ntau zaus
• hnub nyoog nce qib

Ua kom cov metabolism hauv kom poob phaus

Kev poob phaus nyob ntawm kev ua kom cov metabolism sai. Koj tsis tuaj yeem poob phaus tsuas yog noj tsawg calories xwb. Qhov ceev koj cov metabolism, calorie ntau ntau koj hlawv. Muaj cov metabolism sai ua rau koj lub zog thiab ua rau koj zoo dua. Yog tias koj tab tom xav txog yuav ua li cas kuv tuaj yeem ua kom kuv cov metabolism sai, nyeem cov lus qhia hauv qab no.

Yuav Ua Li Cas Kom Ceev Metabolism?

• txav mus

Txhua lub cev txav mus los xav tau calories. Qhov ntau koj ua haujlwm, qhov siab dua qhov metabolic yuav. Txawm tias cov dej num yooj yim xws li sawv ntsug, taug kev ncig lossis ua haujlwm hauv tsev ua rau muaj qhov sib txawv loj hauv lub sijhawm ntev.

Leej twg xav kom poob phaus ib ce tsis tu ncua yuav tsum ua. Tab sis taug kev ncig ua haujlwm hauv tsev Txawm tias lub teeb ua haujlwm xws li fidgeting lossis fidgeting yuav pab txhawb cov metabolism hauv lub sijhawm ntev.

• Ua ib ce muaj zog heev

Ib qho ntawm cov kev ua tau zoo tshaj plaws ntawm kev tawm dag zog yog kev siv zog siab (HIIT). HIIT suav nrog kev ua haujlwm nrawm thiab khaus heev xws li sprints lossis nrawm nrawm. Cov dej num no tso cai rau cov metabolism ua haujlwm nrawm tsis yog thaum lub sijhawm ua haujlwm, tab sis txawm tias tom qab kev tawm dag zog tas li. Qhov no yog hu ua afterburn effect.

• Ua qoj ib ce

Ib txoj hauv kev los ua kom cov metabolism sai yog ua kom muaj zog. Ntxiv nrog rau cov txiaj ntsig ncaj qha ntawm kev tawm dag zog, kev tawm dag zog lub zog nce cov leeg nqaij. Tus nqi ntawm cov leeg koj muaj yog ncaj qha cuam tshuam rau koj tus nqi metabolic. Tsis zoo li cov rog rog, cov leeg nqaij ua rau muaj calorie ntau ntau uas koj hlawv thaum so.

• noj protein

Kev noj cov protein kom txaus yog qhov tseem ceeb yog tias koj xav tsim lossis tswj cov leeg nqaij. protein Thaum nws muaj txiaj ntsig zoo ntawm tus nqi ntawm 20-30% hauv kev ua kom cov metabolism hauv nrawm, carbohydrates thiab rog tau zoo ntawm tus nqi ntawm 3-10%.

• Tsis txhob tshaib plab

Calorie txwv txo qis tus nqi metabolic. Cov nyhuv no yog hu ua starvation mode los yog metabolic adaptation. Nws yog lub cev txoj kev zam kev tshaib plab thiab kev tuag. Cov kev tshawb fawb pom tau hais tias tsis tu ncua haus tsawg dua 1000 calories ua rau muaj kev poob qis hauv metabolic, txawm tias tom qab noj mov. Piv txwv li, ib txoj kev tshawb fawb qhia tau hais tias cov metabolism qeeb qeeb los ntawm 504 calories ib hnub twg. Interestingly, intermittent fasting minimizes cov nyhuv no.

• rau dej

Nws yooj yim npaum li mus taug kev lossis haus ib khob dej txias rau ib ntus boost koj cov metabolism. Ntau cov kev tshawb fawb qhia tau hais tias haus dej ua rau muaj kev nce hauv calorie ntau ntau. Kev haus dej txias muaj txiaj ntsig zoo dua li dej kub.

• Rau cov tshuaj yej ntsuab los yog oolong tshuaj yej

Tshuaj yej ntsuab ve oolong tshuaj Nws muaj txiaj ntsig hauv kev ua kom cov metabolism hauv 4-5%. Cov tshuaj yej no ua rau kom hlawv roj khaws cia hauv lub cev los ntawm 10-17%. 

• noj ntsim

Qee cov txuj lom yog cov khoom noj metabolism-boosting. Cov txuj lom ntxiv tsw rau cov tais diav yam tsis tas yuav ntxiv ntsev thiab qab zib. qij; Nws yog ib qho indispensable txuj lom rau delicious lauj kaub tais diav. Tib txoj kev cinnamon Nws yog ib qho txuj lom zoo hauv kev ua kom cov metabolism hauv nrawm thiab pom zoo kom dhau qhov teeb meem qab zib. Raws li kev tshawb fawb qhiav, cinnamon, kua txob dub Cov txuj lom zoo li no muab cov calories ntxiv kom hlawv txhua hnub.

• rau kas fes

Cov kev tshawb fawb tau pom tias caffeine hauv kas fes tuaj yeem ua kom cov metabolism hauv 3-11%. Zoo li ntsuab tshuaj yej, nws kuj txhawb kev rog rog.

• pw tsaug zog txaus

Kev pw tsaug zog tsis txaus muaj qhov cuam tshuam rau kev ua kom cov metabolism sai thiab ua rau muaj kev pheej hmoo ntawm qhov hnyav nce. Insomnia kuj ua rau muaj kev xav tsis zoo rau cov khoom noj uas muaj calorie ntau ntau. 

• noj tib lub sij hawm

Kev noj zaub mov tsis tu ncua thiab kev noj zaub mov tsis tu ncua ua rau cov metabolism qeeb. Muaj kev sib raug zoo ntawm cov metabolism thiab khoom noj khoom haus. Noj tib yam zaub mov txhua hnub los yog noj tib hom zaub mov kuj cuam tshuam qhov ceev no. Piv txwv li, tsis txhob noj cheese, qe, txiv ntseej rau pluas tshais txhua hnub, koj tuaj yeem hloov thiab noj txiv hmab txiv ntoo. Qhov no yog ib qho ntawm cov laj thawj uas ua kom cov metabolism hauv lub sijhawm ntev.

• rau kefir

Cov kev tshawb fawb tau pom tias cov calcium uas muaj txiaj ntsig zoo hauv kev ua kom cov metabolism hauv nrawm thiab hauv cov txheej txheem ntawm kev poob phaus. Cov khoom noj mis nyuj muaj cov zaub mov tsim nyog rau lub cev. Piv txwv li; kefir Vim nws cov protein thiab lecithin cov ntsiab lus, nws ua tau raws li 75% ntawm cov calcium uas niaj hnub xav tau thaum noj ib nrab litres ib hnub.

• Tau txais cov vitamin D txaus

Vitamin D yog tsim nyog los tiv thaiv cov leeg nqaij, uas accelerates metabolism.

Cov Khoom Noj Uas Ceev Metabolism

Qee cov khoom noj ceev metabolism. Qhov ceev ntawm cov metabolism ua haujlwm, cov calorie ntau ntau tau hlawv thiab yooj yim dua kom tshem tawm cov rog hauv lub cev. Ntawm no yog cov khoom noj uas ua kom cov metabolism sai uas yuav pab koj poob phaus…

• Cov khoom noj muaj protein ntau

thiab, ntsesCov zaub mov muaj protein ntau xws li qe, khoom noj siv mis, legumes, txiv ntseej, thiab noob txhawb cov metabolism hauv ob peb teev. Nws ua qhov no los ntawm kev ua kom lub cev siv zog ntau dua los zom lawv.

• Cov khoom noj uas muaj hlau, zinc thiab selenium

Hlau, zinc, thiab selenium txhua tus ua lub luag haujlwm sib txawv tab sis sib npaug tseem ceeb hauv kev ua haujlwm ntawm peb lub cev. Lub ntsiab lus ntawm peb cov zaub mov no yog; Nws yog ib qho tsim nyog rau kev ua haujlwm ntawm cov thyroid caj pas, uas tswj cov metabolism. Kev kawm hlau, zinc los yog seleniumQhov no qhia tau hais tias noj cov nyiaj tsawg yuav txo tau cov thyroid caj pas lub peev xwm los tsim cov tshuaj hormones txaus. Qhov no slows cov metabolism. Txhawm rau pab cov thyroid caj pas ua haujlwm zoo, nws yog ib qho tsim nyog yuav tsum noj cov zaub mov uas muaj cov zaub mov no hnyav txhua hnub.

• kua txob

Capsaicin, tshuaj muaj nyob rau hauv peppers, accelerates metabolism los ntawm kev ua kom cov calorie ntau ntau thiab rog hlawv.

• kas fes

Cov kev tshawb fawb tau txiav txim siab tias caffeine pom hauv kas fes tuaj yeem pab ua kom cov metabolism hauv nce mus txog 11%. Rau qhov kev tshawb fawb sib txawv, tsawg kawg yog 270 mg ib hnub twg (sib npaug rau peb khob kas fes) caffeine pom tias cov neeg uas haus nws hlawv 100 calories ntxiv ib hnub twg.

• mem tes

Lentil, Legumes xws li peas, chickpeas, taum thiab txiv laum huab xeeb yog qhov tshwj xeeb muaj protein ntau piv rau lwm cov zaub mov cog. Noj cov protein tso cai rau lub cev hlawv ntau calories. Tsis tas li ntawd, peas, taum, thiab lentils muaj cov amino acid uas tuaj yeem pab ua kom muaj calorie ntau ntau thaum zom zaub mov. glutamine Nws muaj.

• Txuj lom

Qee cov txuj lom tau xav tias muaj txiaj ntsig zoo, tshwj xeeb hauv kev ua kom cov metabolism hauv nrawm. Piv txwv li, kev tshawb fawb qhia tau hais tias dissolving 2 grams ntawm Ginger hmoov nyob rau hauv dej kub thiab haus nws nrog ib pluag mov yuav pab hlawv 43 calorie ntau ntau tshaj haus dej kub ib leeg. 

• Cocoa thiab tsaus chocolate

Tsaus chocolate thiab cocoa yog cov khoom noj qab uas tuaj yeem pab txhawb cov metabolism. Cocoa txhawb kev siv roj rau lub zog.

• Kua cider vinegar

Kua cider vinegar accelerates metabolism. Ntau yam kev tshawb fawb tsiaj tau pom tias vinegar muaj txiaj ntsig tshwj xeeb ntawm kev nce cov roj hlawv rau lub zog. Tsis tas li ntawd, kua txiv hmab txiv ntoo cider vinegar pab kom poob phaus nrog cov txiaj ntsig xws li ua rau lub plab zom mov qeeb thiab ua rau kom muaj kev txaus siab.

• Txiv maj phaub roj

Txiv maj phaub roj siab hauv nruab nrab saw triglycerides (MCTs). Thaum MCTs tau nqus, lawv ncaj qha mus rau lub siab kom hloov mus rau hauv lub zog. Qhov no ua rau nws tsis tshua muaj peev xwm khaws cia li rog. MCTs kuj tseem muaj peev xwm ua kom cov kab mob metabolic.

• Ntxhuab

NtxhuabNws yog ib qho chaw zoo ntawm iodine, ib qho tseem ceeb hauv kev tsim cov thyroid hormones thiab kev ua haujlwm ntawm cov thyroid caj pas. Cov thyroid hormones muaj ntau yam haujlwm uas tswj cov kab mob metabolic. Kev noj cov seaweed tsis tu ncua pab ua kom tau raws li cov cai iodine thiab ua haujlwm ntawm kev kub ceev ntawm cov metabolism.

Dej Haus Uas Boost Metabolism

Khoom noj khoom haus thiab dej haus muaj kev cuam tshuam rau lub siab, qab los noj mov thiab ceev (ob lub hlwb thiab lub cev). Xaiv cov zaub mov zoo thiab haus dej kom ceev cov metabolism. Yog tias cov metabolism ua haujlwm sai; Pab kom poob phaus thiab tswj qhov hnyav. Cov dej haus uas ua kom cov metabolism sai muaj xws li:

• Su

Haus dejNws txhawb cov metabolism, pab hlawv calories. 

• Dej kub thiab txiv qaub

Kev haus cov txiv qaub sib xyaw nrog dej kub thaum sawv ntxov ntawm lub plab khoob ua kom cov metabolism, pab hlawv calories, nrog rau ntxuav lub siab. Rau qhov no, tom qab sawv ntxov, nws yog ib qhov tsim nyog los haus dej sib tov ntawm dej kub thiab txiv qaub nyob rau hauv thawj 15 feeb.

• kas fes

Kas fes, cov ntsiab lus caffeine Nws stimulates metabolism. Cov kev tshawb fawb qhia tias kev noj caffeine muaj txiaj ntsig zoo rau kev siv hluav taws xob thiab ua kom cov metabolism sai.

• Tshuaj yej ntsuab 

Tshuaj yej ntsuabCatechins, uas yog cov nroj tsuag muaj txiaj ntsig zoo hauv cov zib ntab, ua kom cov metabolism hauv lub cev. 

• detox dej

Ua nrog txiv hmab txiv ntoo thiab zaub uas ua kom cov metabolism sai detox dejThaum ntxuav lub cev, nws kuj ua rau cov metabolic nce. 

• rooibos tshuaj

rooibos tshuaj Nws ua kom cov metabolism sai, pab hlawv calorie ntau ntau thaum koj tsaug zog.

• matcha tshuaj yej

hom tshuaj yej ntsuab matcha tshuaj yej, Ua tsaug rau cov nroj tsuag muaj txiaj ntsig zoo hauv nws cov ntsiab lus, nws pab kom poob phaus los ntawm kev ua kom cov metabolism sai.

• kua txiv kab ntxwv

txiv kab ntxwv qaubNws paub tias hmoov nplej yog ib qho qab los noj mov thiab pab ua kom cov metabolism thiab ua rau cov tshuaj insulin tsis kam. Cov kua txiv hmab txiv ntoo muaj tib yam khoom.

• Ginger tshuaj yej

Ntxiv Ging rau zaub mov thiab qhiav tshuaj yej Kev haus dej haus cawv tswj kev qab los noj mov, ua kom lub cev kub thiab ua kom cov metabolism sai.

• Pineapple kua txiv

txiv puv lujMuaj bromelain, ib yam khoom uas pab txoj hnyuv thiab txo qhov mob. Cov kua txiv hmab txiv ntoo txo ​​qhov tsam plab. Nws kuj pab txo qis qab los noj mov, ntxiv dag zog rau kev tiv thaiv kab mob thiab ua kom cov metabolism sai.

Cov ntaub ntawv: 1, 2, 3