9 Lub tswv yim kom tau cov leeg nqaij thaum poob ceeb thawj

Kev khaws cov nqaij ntshiv thaum poob phaus tsis yog ib qho yooj yim.Txawm li cas los xij, nws tseem ceeb heev rau kev noj qab haus huv thiab kev noj qab haus huv tag nrho, nrog rau kev pab koj lub zog poob.

Lean nqaij txhawb nqa koj lub zog, qib zog, txav mus los, lub plawv thiab kev noj qab haus huv metabolic.Nws txuas nrog lub neej ntev dua thiab muaj kev cuam tshuam loj tshaj qhov koj hlawv calories.

Qhov teeb meem yog tias feem ntau ntawm cov sij hawm, thaum tib neeg ua tiav ntawm lawv cov hom phiaj poob phaus, lawv ua rau poob cov leeg.Michal Mor, tus tsim, tus thawj coj ntawm kev tshawb fawb thiab tus thawj coj ntawm cov khoom lag luam ntawm Lumen, lub tuam txhab Tel Aviv lub hom phiaj los nqa cov khoom noj qab haus huv rau cov pej xeem, hais tias "thaum peb poob phaus, peb nyiam poob cov leeg nqaij, uas txhais tau tias peb. hmoov tsis hlawv tsawg calories. "

Qhov no tuaj yeem ua rau koj tus nqi metabolic qeeb thiab ua rau nws nyuaj rau kev poob phaus.

 

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1. Khaws koj cov calories kom tsawg.

 

Nrog caloric deficits tsav yuag poob thiab tshaj stimulating nqaij nce, ib tug zoo siab nruab nrab yog zoo tagnrho rau "recompositioning," los yog txo lub cev rog thaum nce lean nqaij loj.

 

Piv txwv li, hauv ib txoj kev tshawb fawb Kev rog dhau xyoo 2016, thaum tib neeg txiav calorie ntau ntau rau 12 lub lis piam, lawv poob 8.8% ntawm lawv cov leeg nqaij.Thaum tib neeg txiav kev txiav txim siab, lawv tsuas poob 1.3% ntawm lawv cov leeg.

 

Qhov me me koj cov calories tsis txaus, cov leeg nqaij yuav tawg thaum koj poob phaus - thiab ntau dua koj qhov kev muaj peev xwm ua kom cov leeg muaj zog, piav qhia Jim White, tus kws qhia noj zaub mov, tus kws kho mob qoj ib ce thiab tus tswv ntawm Jim White Fitness & Nutrition Studios hauv Virginia .Cov kev tshawb fawb yav dhau los qhia tau hais tias cov neeg uas tawm dag zog tuaj yeem tsim cov leeg nqaij yog tias lawv khaws cov calories tsawg heev.

 

Dawb hais tias koj lub hom phiaj yuav tsum poob tsis pub ntau tshaj 1 mus rau 2 phaus hauv ib lub lis piam.Thaum txhua tus neeg yuav tsum tau txiav cov calories thiab / lossis nce lawv cov kev ua ub no txawv me ntsis kom poob phaus ntawm tus nqi no, txo cov calories kom tsawg los ntawm 500 calories ib hnub yog qhov chaw zoo pib - dhau ntawm xya hnub, cov 500 calories ntxiv. mus txog 3,500 lossis 1 phaus.Txhawm rau ua kom cov nqaij ntshiv ntau dua, txiav cov calories tsawg dua.

 

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2. Ua siab ntev.

 

Kev ua siab ntev yuav yog qhov nyuaj tshaj plaws ntawm txhua tus, tab sis nws tseem ceeb heev uas yuav tsum nco ntsoov.Tias yog vim li cas, thaum koj tuaj yeem pom koj tus kheej ua tau zoo pib nrog, lawv yuav qeeb qeeb dhau sijhawm.

 

"Nws dhau los ua nyuaj ntxiv rau cov leeg nqaij thaum poob rog thaum koj tau txais kev cob qhia ntau dua thiab tau txais leaner," hais tias tus kws tshawb fawb Brad Schoenfeld, tus kws tshaj lij thiab tus kws kho mob tau lees paub thiab tus kws tshaj lij ntawm kev tawm dag zog ntawm Lehman College hauv Bronx, New York.

 

Nws tsuas yog yuav ua li cas tib neeg lub cev ua haujlwm: Cov rog ntau dua koj yuav tsum poob, qhov yooj yim dua nws yog poob 5 phaus rog.(Qhov no yog qhov tseeb tshwj xeeb tshaj yog thaum tswj qhov tsawg caloric tsis txaus.)

 

Cov nqaij ntau koj yuav tsum tau nce, qhov yooj yim dua yog kom nce 5 phaus nqaij.Thaum koj los ze zog rau koj lub hom phiaj, cia siab tias yuav pom kev hloov maj mam ntxiv hauv koj cov rog thiab cov leeg nqaij.Nco ntsoov tsis txhob poob siab.

 

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3. Noj 25-ntxiv grams protein plaub zaug ib hnub twg.

 

"Peb txhua tus tau hnov ​​​​cov cliché, 'abs tau ua hauv chav ua noj.'Nws yog qhov tseeb heev, "hais tias Thomas Roe, ib tug American Council on Exercise certified personal trainer, endurance sports, founder of TRoe Fitness and owner of Local Moves Studio in San Antonio, Texas.

 

Ua raws li txoj kev npaj noj zaub mov nruj uas muaj protein ntau (nqaij qaib thiab qaib ntxhw mis, ntses, taum paj thiab tempeh yog cov piv txwv zoo) thaum ua qhov zoo ntawm kev tawm dag zog tuaj yeem pab tswj cov leeg nqaij.

 

Qhov ntawd yog vim tias koj cov leeg siv cov protein uas koj noj kom loj dua lossis muaj zog dua.Thaum txiav cov calories, koj lub cev cov leeg yuav tsis tshua nkag siab rau cov protein uas koj noj, Spano hais.

 

Yog li ntawd, nyob rau hauv ib txoj kev tshawb fawb luam tawm nyob rau hauv American Journal of Clinical Nutrition, thaum qoj ib ce cov txiv neej ua raws li ib tug tsawg-calorie noj cov zaub mov uas muaj protein ntau rau plaub lub lis piam, lawv poob 10.56 phaus rog thaum nce 2.64 phaus ntawm lean nqaij.Lub caij no, cov neeg uas ua raws li cov khoom noj uas muaj calorie ntau ntau, tab sis tsawg dua cov protein, tsuas yog poob 7.7 phaus rog thiab tau txais tsawg dua li peb lub hlis twg ntawm cov leeg nqaij.

 

Spano hais tias "Tsis tas li ntawd, qhov kev noj cov protein no yuav tsum tau muab tso tawm kom sib npaug txhua hnub,"Qhov no ua rau koj cov leeg noj nrog cov kwj ntawm lub tsev tsis tu ncua.

 

Qhov tseeb, kev tshuaj xyuas xyoo 2018 hauv Phau Ntawv Xov Xwm ntawm Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv tau xaus lus tias kom pom cov leeg nqaij loj hlob zoo, tib neeg yuav tsum tau noj ntawm 0.2 thiab 0.25 grams protein ib phaus ntawm lawv lub cev hnyav plaub zaug hauv ib hnub.

 

Rau ib tug neeg laus 180-phaus, uas sib npaug plaub pluas mov ntawm 33 mus rau 45 grams protein.Lwm cov kev tshawb fawb pom zoo 25 mus rau 35 grams protein ntawm txhua pluas noj rau cov neeg laus feem ntau - thiab me ntsis ntxiv rau cov neeg tsis noj nqaij thiab vegans.

 

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4. Xav txog kev sim yoo mov tsis tu ncua.

 

Mor pom zoo kom tsis txhob yoo mov raws li lub tswv yim uas tau pom los pab tib neeg khaws cia thiab nce cov leeg nqaij thaum poob phaus.Kev yoo mov tsis tu ncua tuaj yeem pab txhawb kev noj qab haus huv thiab metabolic yooj, nws hais.Metabolic yooj txhais tau tias koj lub cev muaj peev xwm hloov tau zoo ntawm kev hlawv ob qho tib si carbs thiab rog li roj.

 

"Qhov no cuam tshuam txog kev tsim cov leeg nqaij thiab kev poob phaus vim tias yog tias koj tuaj yeem hlawv cov carbs zoo thaum lub sijhawm ua haujlwm, koj tuaj yeem poob phaus tau zoo dua vim tias koj yuav hlawv los ntawm cov khw muag roj," nws hais.

 

Kev sib koom ua ke ntawm kev cob qhia hnyav nrog kev yoo mov tsis tu ncua tuaj yeem pab qhib cov txheej txheem ntawd, nws hais."Kev sib koom ua ke kev cob qhia lub zog nrog kev yoo mov tsis tu ncua yog ib txoj hauv kev zoo rau hlawv los ntawm cov khw muag khoom noj carb nyob rau hmo ntuj thiab ua rau koj muaj feem cuam tshuam txog kev hlawv rog thaum sawv ntxov," nws hais.

 

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5. Ua kom muaj zog ua kom muaj zog tsawg kawg peb zaug hauv ib lub lis piam.

 

"Koj yuav tsum suav nrog tsawg kawg ob hnub ntawm kev qhia hnyav hauv ib lub lis piam txhawm rau tswj cov leeg nqaij uas twb muaj lawm thiab peb lossis ntau zaus hauv ib lub lis piam los tsim cov leeg," White hais.Thiab hauv ib lub tsev kawm ntawv Harvard Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv ntawm 10,500 tus neeg laus, cov kws tshawb fawb pom tias kev cob qhia lub zog tsis yog tsim cov leeg xwb - nws kuj pab txo qis cov rog hauv plab.

 

Cov kev tawm dag zog zoo tshaj plaws, rau kev poob rog thiab cov leeg nce, yog qhov sib xyaw - txhais tau tias lawv ua haujlwm ntau pawg leeg ib zaug.Piv txwv li squats, lub hauv siab presses thiab kab.

 

Tsom ntsoov rau kev ua cov kev txav no yog qhov tseem ceeb tshaj plaws ntawm koj qhov kev ua haujlwm txhua lub limtiam, thiab tom qab ntawd koj tuaj yeem pib xav txog kev ntxiv cov cardio workouts rau koj li niaj hnub.

 

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6. Siv cardio rov qab.

 

Cardio tsis yog txoj hauv kev zoo tshaj plaws los tsim (lossis tswj) cov leeg nqaij thaum koj muaj calorie ntau ntau.Txawm li cas los xij, nws yog ib qho cuab yeej zoo los pab koj rov qab los ntawm koj lub zog-kev cob qhia workouts kom, thaum kawg, koj tswj thiab tsim cov leeg nqaij ntau tshaj plaws.

 

Kev siv qis qis xws li taug kev, dhia thiab caij tsheb kauj vab lossis ua luam dej ua kom cov ntshav ntws hauv lub cev kom tau oxygen thiab lwm yam khoom noj rau koj cov leeg hlwb, piav qhia Dean Somerset, Alberta-based kinesiologist.

 

Roe pom zoo kom ntxiv 35 mus rau 45 feeb ntawm cardio ob peb zaug hauv ib lub lis piam.Ua raws li kev siv zog qis, nrog rau koj lub dag zog tsis muaj kev nyuaj dua li 7 ntawm qhov ntsuas ntawm 1 txog 10.

 

Nws kuj txhawb kom "haus dej tsawg kawg ib nkas loos dej ib hnub twg" los txhawb koj lub dag zog kom poob rog thiab cov leeg nqaij.Txawm li cas los xij, National Academies of Science, Engineering thiab Medicine hais tias kev haus dej txaus txhua hnub yog li 15.5 khob txhua hnub rau cov txiv neej thiab txog 11.5 khob txhua hnub rau cov poj niam.

 

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7. Kho koj qhov kev tawm dag zog cov qauv.

 

Dr. James Suchy, tus kws kho mob kis las nrog Hoag Orthopedic Lub Tsev Haujlwm nyob rau yav qab teb California, hais tias "txoj kev uas qhov kev tawm dag zog ua haujlwm tuaj yeem cuam tshuam rau qhov tshwm sim ntawm koj qhov kev cob qhia," txhais tau hais tias yog tias koj kho tus naj npawb ntawm cov txheej txheem, rov ua dua lossis kev ua haujlwm. tus nqi so nyob nruab nrab ntawm lawv, uas tuaj yeem cuam tshuam rau hom kev nce ntawm lub cev koj yuav pom.

 

Piv txwv li, txhawm rau ua kom cov leeg loj thiab txhais tau hais tias, Suchy hais tias koj yuav tsum "nqa qhov hnyav tshaj plaws uas koj tuaj yeem nqa tau 6 txog 12 rov ua dua ua ke nrog lub sijhawm so ntawm 1 mus rau 2 feeb ntawm kev teeb tsa.Qhov no yog lub ntsiab lus nkag zoo rau cov tshiab rau qhov hnyav thiab tseem yuav muab lub zog tseem ceeb thiab kev ua siab ntev. "

 

Los ntawm qhov sib piv, yog tias koj tab tom nrhiav kom cov leeg muaj zog, Suchy pom zoo kom nqa qhov hnyav tshaj plaws uas koj tuaj yeem nqa tau 1 txog 6 rov ua dua ua ke nrog lub sijhawm so ntawm 2 mus rau 3 feeb ntawm kev teeb tsa."Qhov no yuav tsum muaj kev paub ntau ntxiv nrog kev txhawb nqa hnyav kom tsis txhob raug mob los ntawm cov txheej txheem tsis zoo," nws ceeb toom, yog li nws yog qhov zoo tshaj los ua haujlwm nrog tus kws qhia lossis tus kws qhia thaum koj pib hom kev cob qhia no.

 

Yog tias koj lub hom phiaj yog txhawm rau ua kom cov leeg muaj zog, "txwv qhov hnyav tshaj plaws uas koj tuaj yeem nqa tau 12 txog 20 rov ua dua, ua ke nrog lub sijhawm so ntawm 30 txog 90 vib nas this ntawm kev teeb tsa," Suchy hais."Qhov no yuav muaj txiaj ntsig zoo rau ib tus neeg uas tsis xav ua kom cov leeg nqaij lossis loj."

 

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8. Ua HIIT tsawg.

 

Raws li qhov kawg ntxiv rau hauv koj txoj kev npaj ua haujlwm, sim ua kom muaj kev siv zog ib ntus xws li rov ua dua ntawm lub treadmill, elliptical lossis tsheb kauj vab.

 

Cov kev tawm dag zog no tuaj yeem pab hlawv calories thiab txo lub cev rog thaum tseem tsim cov leeg nqaij, White hais.Txawm li cas los xij, koj tau txais kev pabcuam zoo tshaj plaws siv rau qee lub sijhawm, xws li ib zaug lossis ob zaug hauv ib lub lis piam.Kev cob qhia lub zog yuav tsum tseem yog koj qhov kev ua kom pom tseeb, thiab ua rau nws siv zog ntau dhau tuaj yeem ua rau koj cov leeg nqaij - ua rau lawv tsis tshua loj hlob.

 

Ua HIIT rau hnub tsis sib law liag thiab thaum koj so zoo.

 

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9. So kom txaus thiab rov zoo.

 

Suchy hais tias "Kev tsim cov leeg nqaij hauv lub gym pib nrog qhov kev nyuaj siab txaus rau cov leeg nqaij thaum lub sijhawm ua haujlwm," Suchy hais.Tab sis koj muaj peev xwm overdo nws."Rau cov nqaij ntshiv thiab rog kom tshwm sim, kev rov ua kom txaus yog qhov tseem ceeb."

 

Qhov no txhais tau hais tias "tau so, pw tsaug zog txhua hmo yog qhov tseem ceeb."Rau cov neeg laus nruab nrab, 7 mus rau 9 teev yuav tsum yog lub hom phiaj, "nrog rau kev nyiam mus rau qhov kawg yog tias koj tab tom ua haujlwm tsis tu ncua," Suchy hais.

 

Qhov ntawd tsis yog ib txwm yooj yim, txawm li cas los xij."Kev ntxhov siab ntau hauv kev ua haujlwm thiab hauv koj tus kheej lub neej tuaj yeem cuam tshuam koj txoj kev rov qab los thiab muaj peev xwm rov qab los muaj zog rau koj qhov kev tawm dag zog tom ntej."Tab sis, Suchy hais ntxiv tias "kev ua kom muaj kev ntxhov siab xws li ua pa tob tob lossis kev xav tau pom tias pab tau."

 

 

Cov kab hauv qab

 

Yog lawm, koj tuaj yeem nce nqaij thaum poob phaus.Tsom ntsoov rau ob qho tib si roj thiab kev cob qhia koj cov leeg thaum ua kom koj cov calories tsawg.Ua kom muaj kev hloov pauv uas koj tuaj yeem ua nrog rau lub sijhawm ntev - ob qho tib si poob rog thiab cov leeg nqaij tau siv sijhawm.

 

"Kuv tsis tuaj yeem ntxhov siab txaus tias peb yog yam peb noj," Roe ntxiv."Kho calorie ntau ntau rau cov qab zib siab, cov khoom noj ua zaub mov, khoom noj siv mis thiab cawv yog ib txoj hauv kev kom tsis txhob muaj koj lub hom phiaj los ntawm kev tso cov leeg nqaij thiab tawm mus."


Post lub sij hawm: May-13-2022