Qhov hnyav nce ua rau kev ruam

Koj puas paub tias ib qho ntawm kev raug mob ntawm kev rog rog yog qhov ua rau kev ruam.

Cov kws paub txog kev noj qab haus huv thiab kev tawm dag zog ua haujlwm tseem ceeb heev rau kev saib xyuas yuav ua li cas Cov nyhuv ntawm qhov hnyav dhau ntawm lub cevTsis tsuas yog nyob rau hauv cov tsos, tab sis kuj nyob rau hauv cov nqe lus ntawm insulin tsis kam, tsis zoo cuam tshuam rau lub plawv, pob txha thiab kev noj qab haus huv ntawm lub pob qij txha, mob cancer, metabolic syndrome, thiab lwm yam kab mob.

Kuj ceeb tias, nws tau raug pov thawj tias rog dhau los yog rog dhau los cuam tshuam rau tib neeg lub hlwb ib yam nkaus, raws li qhov tau tshaj tawm los ntawm "My Fitness Pal" lub vev xaib.

Ib txoj kev tshawb fawb tshawb fawb qhia tau hais tias muaj kev sib txuas ntawm kev rog thiab ntshav qab zib, ntshav siab, kev nyuaj siab thiab mob, uas tuaj yeem ua rau txhua tus tuaj yeem ua rau muaj kev pheej hmoo ntawm kev paub txog teeb meem rau menyuam yaus, thiab cov teeb meem no tuaj yeem txuas ntxiv mus rau cov neeg laus.

Tab sis qhov ntawd puas txhais tau tias kev poob phaus ua rau ib tus neeg ntse dua thiab tsom ntsoov ntau dua? tau kawg tsis. Muaj qee qhov kev hloov pauv ib ntus uas tshwm sim rau lub hlwb thaum poob phaus, vim qhov poob phaus ua lub luag haujlwm hauv lub hlwb ua haujlwm li cas, thiab yog li qhia txog qhov tseem ceeb ntawm kev tswj hwm lub cev qhov hnyav thiab lub hlwb ua haujlwm zoo.

 

Cov khoom qab zib puas tuaj yeem ua rau hnyav nce?

1- Lub hlwb tiv thaiv kev noj qab haus huv

Hauv ib txoj kev tshawb fawb tshawb fawb, ib pab neeg tshawb fawb pom tias thaum lawv kuaj cov neeg koom nrog poob 10% ntawm lawv qhov hnyav, lawv muaj leptin tsawg dua li lawv tau ua ua ntej poob phaus. Leptin yog ib yam tshuaj uas qhia tias satiety txwv tsis pub neeg noj, thiab tso tawm los ntawm cov rog rog. Thiab thaum muaj qhov txo qis hauv cov rog tag nrho, lossis thaum cov hlwb no poob qis, lub cev teb los ntawm kev txo cov leptin tso tawm kom pom qhov tsis muaj zog hauv lub hlwb. Txawm li cas los xij, lub hlwb teb los ntawm kev sim ua kom calorie ntau ntau, ua rau tus neeg xav tau cov zaub mov muaj calorie ntau, uas ua rau cov qib leptin nce. Cov kws tshaj lij tau hais tias muaj peev xwm daws tau sai thaum lub hlwb mus txog lub xeev ntawd, uas yog kom tau txais ntau teev ntawm kev pw tsaug zog.

Dr. Daria Long Gillespie, tus kws tshaj lij ntawm cov kws kho mob xwm txheej ceev ntawm University of Tennessee hais tias "Kev pw tsaug zog ua rau kev tso tawm ntawm leptin, uas cuam tshuam tsis zoo rau lwm yam tshuaj hormones," hais tias Dr. Tab sis nrog kev pw tsaug zog thiab kev tawm dag zog, kev noj qab haus huv thiab kev ntxhov siab tsawg, koj tuaj yeem pab coj koj lub cev cov tshuaj hormones mus rau txoj hauv kev zoo dua. "

Hauv kev tshawb fawb tsis ntev los no, cov rog hauv lub cev tau txuas nrog kev txo qis hauv lub hlwb tag nrho, uas tuaj yeem ua rau muaj teeb meem kev xav nrog lub hnub nyoog, raws li tus thawj coj tshawb fawb, xibfwb Mark Hammer, los ntawm Loughborough University hauv tebchaws Askiv.

Nws tau pom tias cov neeg koom nrog hauv kev tshawb fawb tshawb fawb uas tau nce lawv qhov hnyav thiab raug kev txom nyem los ntawm kev rog dhau, tshwj xeeb hauv lub duav, tau cuam tshuam tshwj xeeb los ntawm cov teeb meem kev txawj ntse thiab kev nco tsis zoo.

Tej zaum qhov no yog vim lub plab rog tsim cytokines, uas yog cov proteins me me koom nrog hauv xov tooj ntawm tes, uas, thaum lawv muaj ntau dhau, tuaj yeem ua rau mob, Hammer hais. Thiab yog tias qhov xwm txheej ntawd tshwm sim, nws tuaj yeem cuam tshuam tsis zoo rau ntau hom neurotransmitters, thiab qhov no yuav txo tau lub paj hlwb. "

Thiab thaum xav tau kev tshawb fawb ntxiv los txiav txim seb qhov hnyav npaum li cas tuaj yeem ua rau muaj qhov ntim ntau ntxiv, qhov hnyav ntxiv tuaj yeem ua rau qis qis, thiab yog li muaj feem cuam tshuam rau tag nrho lub hlwb. "

Matthew Capulungo, tus kws tshaj lij txhim kho kev ua tau zoo ntawm National Academy of Medical Sports thiab tus kws qhia hauv New York hais tias "Yog tias koj poob phaus vim koj koom nrog cardio, nws tuaj yeem ua rau lub hlwb loj dua," nce hauv lub hlwb ntim, tshwj xeeb tshaj yog thaum siv zog.

"Raws li lub hlwb loj tuaj, muaj peev xwm ua tau ntau dua los ua cov haujlwm nyuaj, daws teeb meem thiab cov ntaub ntawv txheej txheem, vim tias muaj qhov loj ntawm hippocampus, uas yog ib feem ntawm lub hlwb lub luag haujlwm rau kev nco thiab kev kawm," Kapolungo ntxiv.

3- Kev qhuab qhia kev ua haujlwm ntawm lub hlwb

Hauv ib qho kev tshawb fawb me me ntawm cov poj niam uas tau poob qhov hnyav los ntawm kev phais bariatric, cov kws tshawb fawb pom tias cov neeg koom ua tau zoo dua ntawm cov kev ntsuam xyuas kev ua haujlwm zoo dua li lawv tau ua rau tib qhov kev sim ua ntej kev phais, txhais tau tias lawv tau paub ntau dua ntawm kev npaj, kev tawm tswv yim, thiab kev teeb tsa. .

Cov kev tshawb pom muaj feem cuam tshuam txog yuav ua li cas cov poj niam metabolized qab zib ntawm tus nqi siab dua hauv lawv lub hlwb dua li cov uas hnyav dua. Raws li ib qho ntawm cov kws tshawb fawb tshawb fawb, Dr. Cynthia Kerato, los ntawm University of São Paulo, ib zaug qhov hnyav poob tom qab kev phais, cov neeg koom nrog lub paj hlwb metabolic tau hloov mus rau qis dua thiab qib qub.

Ua ntej, Kerato hais tias, cov poj niam tsis muaj kev txawj ua haujlwm, tab sis lawv lub hlwb tsuas yog yuav tsum tau ua haujlwm hnyav dua thaum lawv nqa hnyav dua, txhais tau tias qhov poob phaus tau dhau los ua hom kev nplua uas ua rau lawv lub hlwb ua haujlwm zoo dua.

Zuag qhia tag nrho, cov txheej txheem koom nrog hauv kev sib txuas lus ntawm lub hlwb-lub cev tuaj yeem yog qhov nyuaj, tab sis ib yam yog qhov tseeb: kev poob phaus cuam tshuam rau peb txoj kev xav, nco ntsoov, thiab cov ntaub ntawv txheej txheem.

Tab sis nws tseem hais tias qhov teeb meem tseem tsis tau txiav, yog li kev ruam yuav muaj lwm yam laj thawj uas tsis yog qhov hnyav nce.

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