Kev noj haus kom yuag sai sai

Kev rog kom yuag sai yog ib hom kev noj haus uas koj poob ntau tshaj 2 phaus (1 phaus, kg) ib vas thiv dhau ntau as thiv. Yuav kom poob ceeb thawj no koj tau noj tsawg calories.

Cov pluas noj no feem ntau xaiv los ntawm cov neeg rog uas xav poob phaus sai. Cov pluas noj no tsis tshua pom zoo los ntawm cov kws saib xyuas kev noj qab haus huv. Cov neeg ntawm cov neeg noj zaub mov no yuav tsum tau ua raws nraim los ntawm cov neeg muab kev pab. Kev hnyav sai yuav tsis muaj kev nyab xeeb rau qee tus neeg ua nws tus kheej.

Cov khoom noj zoo no tsuas yog siv rau ib lub sijhawm luv luv thiab feem ntau tsis pom zoo rau ntau tshaj ob peb lub lis piam. Cov hom kev ua kom yoo mov sai yog qhia hauv qab no.

Cov neeg uas poob ceeb thawj sai dua qub yog lub cev yuav rov rog dua lub sij hawm ntev dua li cov neeg uas poob ceeb thawj los ntawm kev noj zaub mov kom yuag tsawg thiab ua si lub cev. Qhov hnyav poob yog qhov kev ntxhov siab loj dua rau lub cev, thiab cov lus teb hormonal rau qhov poob phaus nws muaj zog dua. Cov lus teb hormonal yog ib qho laj thawj uas ua kom yuag poob qis thaum lub sijhawm thiab kuj yog vim li cas qhov nce phaus tshwm sim thaum kev noj zaub mov nres lossis so.

Ntawm VLCD, koj yuav muaj txog li 800 calories ib hnub twg thiab tuaj yeem poob txog 3 txog 5 phaus (1.5 txog 2 kg) lub lis piam. Cov VLCD feem ntau siv cov khoom noj pauv, xws li cov qauv, cov kua zaub, plhaws, thiab plhaw tsis txhob noj mov. Qhov no pab xyuas kom paub meej tias koj tau txais txhua yam khoom noj uas koj xav tau txhua hnub.

VLCD tsuas yog pom zoo rau cov neeg laus uas rog thiab xav kom poob phaus vim kev noj qab haus huv. Cov khoom noj zoo li no feem ntau siv ua ntej kev txiav txim hnyav poob. Koj yuav tsum siv VLCD nkaus xwb nrog kev pab ntawm koj tus neeg muab kev pab. Feem ntau cov kws tshaj lij tsis pom zoo siv VLCD rau ntau tshaj 12 lub lis piam.

Cov pluas noj no feem ntau pub txog 1,000 txog 1,200 calories ib hnub rau cov poj niam thiab 1,200 txog 1,600 calories ib hnub rau txiv neej. Ib qho LCD yog qhov kev xaiv zoo dua li VLCD rau cov neeg feem ntau uas xav kom poob phaus sai sai. Tab sis koj tseem yuav tsum tau saib xyuas los ntawm ib tus kws zov me nyuam. Koj yuav tsis poob phaus nrawm nrog LCD, tab sis koj tuaj yeem poob qhov hnyav ib yam nrog VLCD.

Lub LCD tuaj yeem siv sib xyaw ntawm kev hloov pauv khoom noj thiab zaub mov ib txwm muaj. Qhov no ua kom yooj yim ua raws li dua ntawm VLCD.

Cov tswv yim noj haus no tau ntau dua. Nws yog feem ntau piv rau kev yoo mov, tab sis ob lub tswv yim sib txawv me ntsis. Noj raws sijhawm-sijhawm txwv qhov muaj pes tsawg teev nyob rau ib hnub uas koj tuaj yeem noj. Ib lub tswv yim nrov yog qhov 16: 8. Txog kev noj zaub mov no, koj yuav tsum noj tag nrho koj cov zaub mov hauv ib lub sijhawm 8 teev, piv txwv li 10 am txog 6p. Lub sijhawm uas koj tsis tuaj yeem noj ib yam dabtsi. Muaj qee cov kev tshawb fawb tias hom no tuaj yeem ua rau poob phaus sai, tab sis muaj cov ntaub ntawv me me kom txog tam sim no seb qhov hnyav poob li cas txhawb nqa.

Kev yoo mov yog daim ntawv txheej txheem thaum ub ntawm lub zog caloric txwv. Nws tau nrov dua tam sim no. Qhov no yog ib nrab vim hais tias qee qhov kev tshawb fawb tsiaj thiab tib neeg tau qhia cov txiaj ntsig los yoo mov rau cov neeg muaj ntshav qab zib thiab rog dhau. Muaj ntau ntau txoj kev cai yoo mov txawv thiab nws tsis paub tseeb uas yuav yog qhov zoo tshaj plaws. Ib qho nrov tshaj plaws yog 5: 2 system. Qhov no koom nrog 2 hnub ib lim tiam ntawm kev yoo mov lossis VLCD thiab 5 hnub hauv ib lub lim tiam ntawm kev noj koj cov zaub mov ib txwm noj. Cov pluas noj uas xyaw nrog kev yoo mov tuaj yeem ua rau yuag poob sai.

Qee cov zaub mov fad tseem ceeb txwv cov calories kom ua kom yuag sai sai. Muaj qee kis, cov zaubmov no tsis muaj kev nyab xeeb. Feem ntau, cov pluas noj no tsis muaj kev noj qab haus huv kom ntev txaus kom ua rau poob phaus ntev. Thaum koj tau tso tseg kev noj haus lawm, koj muaj kev pheej hmoo rau qhov rov qab hnyav dua yog tias koj rov qab mus rau koj qhov kev noj haus qub. Rau cov neeg feem coob, nws muaj kev nyab xeeb tshaj yog xaiv cov khoom noj uas koj yuag li 1/2 phaus mus rau 1 phaus (225 grams txog 500 grams) ib lub lim tiam.

Kev hnyav sai yog qhov ntau ntawm kev txiav cov calories ntau tshaj li kev qoj ib ce. Tham nrog koj tus kws kho mob txog yam kev tawm dag zog uas koj yuav tsum tau ua thaum uas koj noj hom zaub mov no. Koj tus kws kho mob yuav hais kom tos kom txog thaum koj noj mov ntev dua kom pib tawm dag zog.

Kev yuag yuag yuag yuag yuag yuaguag yeej muaj feem ntau rau cov neeg uas muaj mob. Rau cov neeg no, poob phaus ntau sai sai tuaj yeem pab txhim kho:

• Mob ntshav qab zib
• Cov roj (cholesterol) siab
• Ntshav siab

Koj tsuas yog yuav tsum ua raws li ib qho ntawm cov pluas noj no nrog kev pab ntawm koj tus kws kho mob. Poob ntau dua 1 lossis 2 phaus (0.5 txog 1 kg) hauv ib lub lim tiam tsis muaj kev nyab xeeb rau cov neeg feem coob. Nws tuaj yeem ua rau koj cov leeg poob, cov dej thiab pob txha ceev. Kev poob phaus nrawm nrawm kuj tseem tuaj yeem ua rau muaj qee qhov kev mob tshwm sim xws li:

• Gallstones
• Gout
• Nkees
• Cem quav
• Zawv plab
• Xeev siab

Cov neeg uas poob phaus sai sai no puav leej yog cov yuav nce phaus sai sai. Qhov no tuaj yeem ua lwm yam teebmeem kev noj qab haus huv.

Feem ntau, cov zaub mov poob ceeb thawj sai sai tsis muaj kev nyab xeeb rau menyuam yaus. Nws kuj tseem tuaj yeem tsis nyab xeeb rau cov hluas, poj niam cev xeeb tub lossis laus dua tshwj tsis yog cov kws kho mob pom zoo.

Yog tias koj muaj ib qho mob, nws yog ib lub tswv yim zoo nrog koj tus kws kho mob tham ua ntej pib qhov no lossis txoj kev npaj noj haus kom yuag.

Tsawg-calories ntau ntawm cov zaub mov tsis muaj mob; VLCD; Kev noj zaub mov kom tsawg-tsawg; LCD; Tsawg zog noj cov zaub mov noj; Kev hnyav hnyav - poob ceeb thawj nrawm; Kev rog dhau - hnyav poob ceeb thawj; Kev pham - kev poob ceeb thawj sai; Noj zaub mov noj - yuag sai sai; Sib quas ntus yoo - nrawm nrawm; Noj raws sijhawm - noj poob sai

• Lub cev yuag
• Yoo nqaij noj

Academy ntawm Khoom Noj Khoom Haus thiab Khoom Noj Hauv Tshuaj Noj lub vev xaib. 4 txoj kev noj zaub mov kom cov calories tsawg tsawg yuav ua rau koj tsis muaj mob. www.eatright.org/ health / weight-loss/your- health-and-your-weight/4-ways-low-calorie-diets-can-sabotage-your-hees Hloov kho thaum Lub Kaum Ob Hlis 2019. Nkag mus Lub Xya Hli 10, 2020.

Academy ntawm Khoom Noj Khoom Haus thiab Khoom Noj Hauv Tshuaj Noj lub vev xaib. Nyob deb ntawm cov khoom noj tsis haum. www.eatright.org/health/weight-loss/fad-diets/staying-away-from-fad-diets. Hloov kho Lub Ob Hlis 2019. Nkag mus Lub Xya Hli 10, 2020.

Flier EM. Kev pham. Hauv: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Phau Ntawv ntawm EndocrinologyCov. Xab 14th. Philadelphia, PA: Elsevier; 2020: chap 40.

Parretti HM, Jebb SA, Johns DJ, Lewis AL, Christian-Brown AM, Aveyard P. Kev soj ntsuam kev ua tau zoo ntawm kev noj zaub mov kom tsis tshua muaj zog hauv kev tswj cov kev poob phaus: kev tshuaj xyuas kom nruj thiab ntsuas kev soj ntsuam ntawm kev tswj hwm cov kev sim. Obes RevCov. 2016; 17 (3): 225-234. PMID: 26775902 pubmed.ncbi.nlm.nih.gov/26775902/.

• Cov pluas noj
• Kev Tswj Xyuas Nyhav