txheem
Nws feem ntau lees paub tias kev poob phaus yog 80% nyob ntawm kev noj haus thiab 20% ntawm kev tawm dag zog. Nws tsis muaj qhov tseem ceeb tshaj plaws - kev ua haujlwm tsis muaj zog (Non-Exercise Activity Thermogenesis, NEAT), uas tsis yog tsuas yog qhov poob phaus nyob ntawm qhov hnyav, tab sis kuj hnyav nce. Tsis yog txhua leej txhua tus tswj kom tau qhov tshwm sim tom qab poob phaus, thiab feem ntau poob phaus twb nyob rau hauv cov txheej txheem yog ntsib nrog ib tug plateau nyhuv. Cia wb mus saib yog vim li cas tsis yog kev cob qhia yuav tsum xav txog.
Tsis yog kev cob qhia ua haujlwm pab koj poob phaus
Cov nqi hluav taws xob nyob ntawm peb yam:
- Kev siv nyiaj calorie hauv paus;
- Kev ua haujlwm rog rog;
- Tsis yog kev cob qhia lossis kev ua haujlwm hauv tsev.
Kev siv nyiaj calorie hauv paus suav rau 70% ntawm lub zog, nrog rau 30% ntxiv ntawm kev tawm dag zog thiab kev txav hauv tsev. Coob leej neeg yws tias lawv mus rau hauv kev ua kis las, tab sis tsis poob phaus. Yog vim li cas nyob rau hauv qhov kev ntsuam xyuas tsis raug ntawm lawv txoj kev mus los.
Saib dab tsi tshwm sim. Txhawm rau kom poob phaus, koj yuav tsum hlawv 500 calories txhua hnub los ntawm kev txav mus los. Cov neeg feem coob hlawv txog 400 calories hauv ib qho kev tawm dag zog. Kev noj haus nyob ntawm seb koj muab tag nrho qhov zoo tshaj plaws ntev npaum li cas, koj qhov kev txwv thiab theem ntawm kev cob qhia. Cov neeg tau txais kev cob qhia thiab cov neeg ntshiv tau hlawv cov calories tsawg dua li cov neeg tsis tau txais kev cob qhia.
Yog tias koj tsom mus rau kev hlawv 500 calories ib hnub, koj yuav tsum siv 3500 calories hauv ib lub lis piam. Peb qhov kev tawm dag zog muab kwv yees li ntawm 1200 kcal nyob rau hauv xya hnub, thaum tshuav 2300 kcal yuav tsum tau ntxiv los ntawm kev ua haujlwm hauv tsev.
Tsis zoo li kev ua haujlwm, kev ua ub no txhua hnub muaj rau txhua tus neeg txhua lub sijhawm. Koj hlawv calories thaum taug kev, maj mus ua haujlwm, taug kev ntaiv, ntxuav tsev, ua si nrog menyuam yaus lossis taug kev tsiaj, lossis sib tham hauv social media. Qhov kev ua haujlwm hnyav dua, calorie ntau ntau koj hlawv. Tau kawg, kev siv hluav taws xob rau kev sib txuas lus hauv kev sib tham yuav tsawg heev.
Vim li cas qhov hnyav tsis ploj mus
Kev poob phaus ua ntau yam yuam kev thaum poob phaus, tab sis qhov pom tseeb tshaj plaws yog qhov tsis xav ua txhua hnub. Txhawm rau kom poob phaus, peb suav cov calories xav tau thiab yuav ib lub koom haum gym. Thaum xub thawj peb muaj tag nrho lub zog thiab kev txawb, vim peb paub tias peb yuav tsum txav mus ntxiv. Tab sis tom qab ntawd huab cua lossis lub siab xav tsis zoo, peb mob, nkees thaum lub sijhawm kawm - peb xav so, pw, so. Thiab peb pib siv calories tsawg dua rau kev ua haujlwm txhua hnub. Hauv lwm lo lus, peb tsis hlawv mus txog 500 kcal.
Ib yam li ntawd, qhov hnyav nce tshwm sim tom qab noj mov. Ua ntej, peb muab tag nrho peb qhov zoo tshaj plaws ntawm 100%, thiab tau ua tiav lub hom phiaj, peb rov qab mus rau yav dhau los tus cwj pwm noj mov thiab / thiab ua kom tsis tshua muaj mobile. Yog li ntawd, nws yog ib qho yooj yim kom poob ceeb thawj nyob rau hauv caij nplooj ntoos hlav thiab lub caij ntuj sov, thiab nyob rau hauv lub caij nplooj zeeg thiab lub caij ntuj no, nrog ib tug txias snap thiab txo lub hnub ci teev, poob phaus yuav nyuaj dua.
Cas lub cev dag peb
Cov zaub mov uas tsis muaj calorie tsawg yog qhov txaus ntshai tsis yog vim tias lawv txo qis calorie siv nyiaj. Lawv yuam kom koj siv calories tsawg dua rau cov haujlwm niaj hnub. Thaum lub cev paub tias tsis muaj zog txaus, nws pib txuag nws hauv txhua txoj hauv kev. Piv txwv li, koj ua koj cov ntawv ua homework ntau dua, fuss tsawg, tsis nco qab xaiv ib qho shortcut, hais kom koj tsev neeg xa ib yam dab tsi, nkees sai, thiab so ntau dua.
Yog tias qhov kev tawm dag zog nyob rau hauv cheeb tsam tswj thiab suav nrog lub sijhawm, ces txhua hnub kev txav yuav tsis raug lees paub. Rov qab rau xyoo 1988, txoj kev tshawb fawb tau ua nyob rau hauv uas cov neeg kuaj pom tias rog rog poob 23,2% ntawm lawv qhov hnyav thawj zaug. Cov kws tshawb fawb tau sau tseg qhov kev hloov pauv hauv lawv cov kev siv hluav taws xob. Thaum kawg ntawm qhov kev sim tshawb fawb, nws tau pom tias cov neeg koom tau pib siv 582 kcal tsawg dua, thiab lawv cov kev siv hluav taws xob tag nrho tsuas yog 75,7% ntawm qhov suav ib qho.
Txoj Kev Txhim Kho Kev Ua Haujlwm Tsis Muaj Kev Kawm
Tam sim no koj paub tias lub cev tuaj yeem dag koj li cas, yog li koj tuaj yeem tiv thaiv qhov no los ntawm kev ua kom lub cev muaj zog:
- Pov tseg lub elevator nyob rau hauv qhov kev pom zoo ntawm cov ntaiv;
- Ua tus cwj pwm ntawm kev mus taug kev txhua hnub;
- Tsis txhob thauj pej xeem qhov twg koj tuaj yeem taug kev;
- Nrhiav ib qho kev nyiam ua haujlwm - tej zaum koj xav mus seev cev lossis ua yeeb yam, kawm ua luam dej lossis cov menyuam skate;
- Ua txhua yam koj tus kheej, thiab tsis txhob hais kom lwm tus "nqa" lossis "nqa";
- Ua si nrog menyuam yaus thiab tsiaj txhu;
- Siv koj lub sijhawm so noj su rau txhua yam haujlwm - mus taug kev lossis mus ncig ua si;
- Yog tias koj ua haujlwm hauv tsev, so luv luv los ua haujlwm hauv tsev lossis qoj ib ce.
Koj tuaj yeem tswj hwm kev siv hluav taws xob rau kev cob qhia thiab kev ua haujlwm tsis yog kev cob qhia hauv Calorie Consumption Analyzer. Qhov no yuav pab koj poob phaus sai dua thiab tswj cov txiaj ntsig tau ntev.