Kev Ua Haujlwm Lub Cev Hlawv Tsawg Calories Tshaj Qhov Koj Yuav Xav, Hais Txog Kev Tshawb Fawb Tshiab

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Kev txawj ntse (thiab koj lub smartwatch) qhia tias kev ua haujlwm yuav pab koj hlawv ob peb calorie ntau ntau. Tab sis kev tshawb fawb tshiab qhia tias nws tsis yog qhov tseebuas yooj yim.

Txoj kev tshawb no luam tawm nyob rau hauv Tam sim no Biology pom tias, yog tias koj tawm dag zog, koj lub cev yuav hlawv tau calories tsawg dua nyob rau hnub so dua li qhov xav tau - tshwj xeeb, kwv yees li 28 feem pua ​​tsawg dua.

Xav tau qee yam ntxiv? Ncaj Ncees.

Txog txoj kev tshawb fawb no, cov kws tshawb fawb tshuaj xyuas cov ntaub ntawv los ntawm 1,754 tus neeg laus, saib tshwj xeeb pes tsawg calories uas lawv hlawv ntawm lub hauv paus (aka lawv cov peev txheej hauv paus lossis kev siv cov metabolism hauv qab, uas, yog pes tsawg calories uas koj lub cev xav tau yooj yim ua haujlwm) thiab pes tsawg calories lawv hlawv tag nrho thaum nruab hnub. Cov kws tshawb fawb tau rho tawm lawv cov lej hauv qab cov metabolism los ntawm lawv cov calories tag nrho hlawv, thiab xam tawm pes tsawg tus neeg calories hlawv los ntawm kev tawm dag zog thiab kev ua ub no (xws li taug kev, ua haujlwm, thiab lwm yam). Daim duab ntawd tau muab piv rau cov calories uas tib neeg txoj kev xav yuav tsum tau hlawv (raws li feem ntau lees txais cov qauv rau kwv yees hlawv calories) raws li lawv cov peev txheej hauv paus thiab cov haujlwm thiab kev tawm dag zog uas lawv tau ua hnub ntawd. (Muaj feem xyuam: Yam Koj Yuav Tsum Tau Nkag Siab Txog Kev Tawm Tsam thiab Calorie-Hlawv)

Thaum txhua tus neeg cov metabolism thiab cov calories hlawv muaj peev xwm sib txawv me ntsis, cov kws tshawb fawb pom tias, tag nrho, tsuas yog kwv yees li 72 feem pua ​​​​ntawm cov calories uas tib neeg hlawv los ntawm kev tawm dag zog thiab kev ua ub ua no tau txhais ua cov calories ntxiv rau hnub ntawd. Nws tsis yog tias lawv cov kev tawm dag zog "tsis suav" tab sis theej, lawv lub cev tau "them nyiaj" rau kev siv zog ntau ntxiv los ntawm kev txo lawv cov kev siv hluav taws xob qis thaum lawv tsis ua haujlwm, yog li ntawd lawv hlawv tsawg calories thaum so. (FYI, tsawg kawg 30 feeb ntawm kev tawm dag zog lub cev ib hnub tau pom zoo rau cov neeg laus, raws li Mayo Clinic.)

Piv txwv li, cia peb hais tias koj qhov kev siv hluav taws xob hauv nruab nrab yog kwv yees li 1,400 calories / hnub, koj hlawv txog 300 calories ntawm 30 feeb khiav, thiab koj hlawv 700 calories ntxiv ua lwm yam dej num rau hnub, xws li ua noj, tu, taug kev. , thiab ua haujlwm. Raws li cov kws tshawb fawb tau tshwm sim, txawm hais tias, txoj kev xav, koj yuav tsum tau hlawv 2,400 calories tag nrho rau ib hnub, koj tsuas yog hlawv 1,728 calories - 72 feem pua ​​​​ntawm cov kwv yees tag nrho.

Vim li cas qhov no yuav tshwm sim, txawm li cas los? Nws zoo nkaus li qhov no yuav yog qhov kev xav ntawm lub cev tsis muaj zog los ntawm peb cov hnub dhau los - thiab nws yog tag nrho ntawm lub npe ntawm kev khaws cia lub zog. "Tsuas yog, cov nyiaj them no yuav tau hloov pauv rau peb cov poj koob yawm txwv vim tias nws txo qis kev xav tau ntawm lub zog noj khoom haus thiab yog li txo lub sijhawm xav tau rau kev noj zaub mov, qhov zoo ntawm cov uas yuav suav nrog txo qis kev raug tsim txom," cov kws tshawb fawb tau sau. Thiab nws tsis yog ib yam hauv tib neeg xwb. Lawv tau sau hais tias "Ob tus tib neeg thiab tsiaj txhu tuaj yeem teb rau lub zog loj dua uas tau siv rau hauv kev ua haujlwm nyob rau lub sijhawm ntev los ntawm kev txo lub zog siv rau lwm cov txheej txheem,"

Cov kws tshawb fawb kuj pom tau tias ib tug neeg lub cev muaj pes tsawg leeg (qhov piv ntawm lub cev rog rau cov ntaub so ntswg tsis muaj rog) ua lub luag haujlwm, thiab. Hauv cov tib neeg uas muaj cov rog ntau hauv lub cev, lawv lub cev muaj feem yuav "them nyiaj" kom txuag lub zog thiab hlawv cov calories tsawg kawg ntawm hnub ntawd piv rau cov uas muaj qib roj hauv lub cev qis - hauv qee kis, nce txog 50 feem pua ​​tsawg dua. Cov kws tshawb fawb tau sau tseg tias nws tsis meej uas yog qhov ua rau thiab cuam tshuam li cas: Ob leeg tib neeg nyiam ua kom rog vim lawv lub cev zoo dua "lub zog them nyiaj" los yog lawv lub cev ua tau zoo dua "lub zog them nyiaj" vim lawv muaj roj ntau hauv lub cev.

Txhua yam ntawd taw tes dav> muaj ntau yam uas yuav tsum tau noj yog tias koj tab tom sim poob phaus lossis suav calories hlawv rau lwm qhov laj thawj (xws li kev cob qhia rau kev sib tw lossis kev sib tw), tab sis muaj ob peb yam tseem ceeb uas yuav tsum nco ntsoov. Ib qho yog tias koj tseem hlawv calories thaum koj ua haujlwm - thiab twv yuav raug hu ntau dua yog tias koj tsis ua haujlwm txhua hnub, hais tias Albert Matheny, RD, co-founder ntawm SoHo Strength Lab, Promix Nutrition, thiab ARENA. Txawm hais tias nws yuav tsis yog raws nraim li tau hais hauv koj lub treadmill cov zaub, koj tseem tab tom tawm los hais txog kev txhim kho koj kev noj qab haus huv, tshwj xeeb tshaj yog tias koj koom nrog koj li kev ua ub no nrog kev noj zaub mov zoo.

Jim Pivarnik, Ph.D., tus xibfwb qhia txog kinesiology ntawm Michigan State University hais tias "Tsis muaj ib yam no yuav tsis lees paub qhov kev tawm dag zog hauv thiab ntawm nws tus kheej, tsis hais lub cev me me, txo txhua qhov ua rau thiab mob plawv tuag taus thiab mob qog noj ntshav,". Hauv lwm lo lus, kev tawm dag zog tuaj yeem pab txo koj txoj kev pheej hmoo ntawm kev mob hnyav xws li mob plawv, ntshav qab zib hom 2, thiab qee yam mob qog noj ntshav. Tsis hais nws tuaj yeem pab ntxiv dag zog rau koj cov pob txha thiab leeg nqaij (uas pab tiv thaiv kev raug mob), txo koj txoj kev pheej hmoo ntawm kev nyuaj siab, thiab nce qhov tsis sib xws uas koj yuav nyob ntev dua. (Related: Cov txiaj ntsig loj tshaj plaws ntawm lub hlwb thiab lub cev ntawm kev ua haujlwm)

Tau kawg, nws ua rau pom tias koj xav ua kom ntau tshaj qhov koj tau tawm ntawm koj cov kev tawm dag zog. Yog tias calorie hlawv thiab poob phaus yog koj lub hom phiaj, nws yog ib lub tswv yim zoo rau kev tsom mus rau kev tawm dag zog uas siv cov leeg nqaij loj, hais Matheny. Nws hais tias "Txhua lub sijhawm koj tuaj yeem txhawb nqa koj lub cev hnyav, tsis zaum ntawm lub tshuab, thiab muaj ntau qhov sib koom ua ke yog qhov zoo," nws hais. Tsis hais txog, cov leeg hlawv ntau calories ntau dua li rog, yog li los ntawm kev tsim cov leeg ntau dua, koj tab tom teeb tsa koj lub cev kom hlawv ntau calories txawm tias thaum koj tsis ua dab tsi (txawm hais tias nws tsis meej yuav ua li cas thiaj cuam tshuam nrog qhov kev txhawb zog no tshwm sim ).

Tshwj xeeb, Matheny qhia ua HIIT workouts, uas yog qhov ua tau zoo yog tias calorie ntau ntau yog koj lub hom phiaj, nws hais. HIIT kev tawm dag zog kuj tseem tuaj yeem ua rau muaj qee yam hu ua "afterburn effect" lossis ntau dhau tom qab siv lub zog siv oxygen (EPOC), uas hais tias koj lub cev txuas ntxiv hlawv calories tom qab ua haujlwm hnyav (xws li HIIT) raws li nws tau sim rov qab mus rau lub hauv paus. (Ib zaug ntxiv, nws tsis paub meej tias qhov txiaj ntsig no tuaj yeem cuam tshuam li cas nrog cov kws tshawb fawb tau pom hauv qhov kev tshawb fawb no vim lawv tsis tau txiav txim siab seb qhov kev tawm dag zog sib txawv li cas hloov pauv cov txiaj ntsig ntawm lub zog.)

Kev tawm dag zog kuj tseem tuaj yeem cuam tshuam ncaj qha rau koj lub hom phiaj poob phaus, hais tias Audra Wilson, MS, RD., kws kho mob plab zom mov ntawm Metabolic Health thiab Kev phais hnyav poob ntawm Tsev Kho Mob Delnor. "Nws tuaj yeem txhawb koj txoj kev xav, uas qee zaum tuaj yeem pab tau rau cov tib neeg uas nyiam noj zaub mov los daws cov teeb meem nyuaj siab lossis kev xav," nws piav qhia. "Nws tuaj yeem txhim kho kev pw tsaug zog zoo, uas txhais tau tias koj yuav tsis ncav cuag zaub mov ntxiv los sim ua kom koj lub zog nce qib."

Wilson tseem hais txog qhov tseem ceeb ntawm kev ua "hloov pauv kev ua neej nyob" kom noj qab nyob zoo thiab tawm dag zog tas li kom poob phaus - thiab, qhov tseem ceeb dua, kev noj qab haus huv tag nrho. Nws hais tias "Ob yam no sib koom tes," nws hais.

Thaum koj tuaj yeem hlawv cov calories tsawg me ntsis thaum kawg ntawm kev tawm dag zog tshaj li qhov koj xav, nyob twj ywm mus ntev ua rau muaj txiaj ntsig zoo tshaj plaws - rau koj lub siab thiab koj lub cev.

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