Noj ua ntej pw thiab rog

Noj ua ntej pw thiab rog

Kev noj zaub mov ua ntej pw yog ib lub ntsiab lus tsis sib haum xeeb, raws li qhov kev nkag siab zoo tshaj plaws yog tias peb yuav tsum tsis txhob noj lig, vim nws yuav ua rau hnyav nce. Qhov kev xav no yog vim qhov kev xav tias lub cev tsis muaj sijhawm los zom zaub mov ua ntej pw, uas txhais tau hais tias tsis yog siv nws los ua lub zog nws khaws cia li rog, Live Science qhia.

slowed metabolism

Thaum koj pw tsaug zog, koj cov metabolism tuaj yeem qeeb 10% mus rau 15% tsawg dua li koj lub sijhawm sawv, hais tias tus kws noj zaub mov Dr. Melissa Burst, tus kws tshaj lij rau Academy of Nutrition thiab Nutrition Sciences. Txhawm rau pab lub cev zom zaub mov, koj tuaj yeem nres noj nws ob mus rau peb teev ua ntej yuav mus pw, thiab xyuas kom meej tias cov zaub mov txaus tau noj thaum nruab hnub thiab tus neeg ntawd xav tias tag nrho thiab txaus siab. "

kev zom zaub mov

Tab sis raws li Sine Svanfeldt, tus kws kho mob sau npe, "Thaum peb noj, peb lub cev zom thiab nqus lub zog thiab cov khoom noj los ntawm cov zaub mov," yog li kev noj zaub mov ntau ua ntej pw tuaj yeem ua rau mob plab thiab cuam tshuam rau lub cev circadian atherosclerosis, cuam ​​tshuam rau peb pw tsaug zog. "

Ntau thiab hom

Nws tag nrho yog nyob ntawm hom thiab ntau npaum li cas ntawm cov zaub mov noj ua ntej pw thaum nws los txog qhov hnyav nce, Svanfeldt hais tias, piav qhia tias lub cev "yuav hnyav dua thaum noj calorie ntau dua li hlawv rau lub sijhawm. Txawm tias thaum pw tsaug zog, calories raug hlawv, uas yog hloov mus rau hauv lub zog uas txhawb lub cev lub cev, kev ua haujlwm thiab cov ntaub so ntswg, txawm hais tias lub cev hlawv calorie ntau ntau thaum peb tsaug zog thiab nquag. "

Svanfeldt hais tias "Nws tsis yog hais txog thaum koj noj, tab sis ntau npaum li cas thiab cov zaub mov zoo li cas," Svanfeldt hais. "Cov zaub mov muaj roj thiab kib thiab noj ntau dhau lossis sai dhau tuaj yeem ua rau mob plab nrog rau cov kua qaub reflux." “

Nws hais ntxiv tias qhov hnyav nce los ntawm kev noj zaub mov ua ntej pw tuaj yeem yog vim qee tus neeg noj cov khoom noj muaj zog-dense, cov khoom noj txom ncauj tsawg thaum tsaus ntuj, uas tuaj yeem ua rau muaj zog ntxiv thiab rog, raws li kev tshawb fawb luam tawm hauv Nutrition Reviews. Qee cov kev tshawb fawb qhia tias kev noj zaub mov tsis tu ncua tuaj yeem ua rau ntshav siab, roj cholesterol, thiab qhov hnyav nce. Tab sis qhov xwm txheej ntawm lub cev txawv ntawm ib leeg thiab txhua tus ua haujlwm hauv tus kheej txoj hauv kev.

Carbohydrates thiab qab zib

Cov txiaj ntsig kev tshawb fawb, luam tawm hauv phau ntawv xov xwm Obesity, qhia tias cov neeg noj zaub mov loj nyob ze rau lub sijhawm pw yuav tsis noj tshais vim tias lawv tseem puv, thiab lawv kuj yuav rog dua. Raws li Burst, "Kev noj zaub mov nplua nuj carbohydrate nyob ib puag ncig lub sijhawm pw yuav ua rau lub cev khaws cia li rog ntau dua li cov roj tam sim," vim tias insulin spikes, qhia lub cev kom khaws cov rog rau lub zog cia. Burst piav qhia tias qhov phem tshaj plaws noj lig ua ntej pw yog txhua yam khoom noj uas muaj suab thaj lossis rog, uas cuam tshuam rau cov qib insulin.

tsim nyog xaiv

Burst sau tseg tias tsis muaj qhov tshwm sim tsis zoo yog tias tus neeg noj cov khoom noj txom ncauj kom tsim nyog ua ntej pw, hais tias "kev noj zaub mov ntau dhau los ze rau lub sijhawm pw yuav ua rau nyuaj rau pw tsaug zog."

"Yog tias koj noj ua ntej pw, xaiv cov khoom noj txom ncauj me me thaum yav tsaus ntuj uas muaj qee cov fiber ntau thiab cov protein xws li txiv apples thiab 1-2 tablespoons txiv laum huab xeeb butter," Burst hais ntxiv. Fiber pab txo qis cov piam thaj tom qab noj mov, thiab cov protein pab kho cov leeg nqaij thiab rov qab los. "

pw zoo

"Ib zaug nws mus pw, nws tsis yog ib lub tswv yim zoo los noj zaub mov vim tias koj lub circadian atherosclerosis yuav ua rau, hauv qhov tseem ceeb, kaw koj lub plab zom mov thaum hmo ntuj," hais tias neuroscientist, psychologist thiab kws paub txog pw tsaug zog Dr. Lindsey Browning. Qhov no txhais tau hais tias noj thaum koj lub cev xav tias koj yuav tsum pw tsaug zog tsis pab thiab tuaj yeem ua rau muaj teeb meem digestive thiab pw tsaug zog nyuaj. " Browning qhov kev pom zoo li tau txais kev txhawb nqa los ntawm cov pov thawj tshawb fawb, suav nrog cov txiaj ntsig ntawm 2020 txoj kev tshawb fawb luam tawm hauv International Journal of Environmental Research thiab Public Health.

Txoj kev tshawb nrhiav pom tias lub sijhawm ntawm kev noj zaub mov tuaj yeem muaj feem cuam tshuam rau kev pw tsaug zog. Cov kev tshawb fawb tau tshuaj xyuas cov neeg koom nrog cov ntaub ntawv los ntawm cov tub ntxhais kawm ntawv qib siab thiab cov sij hawm noj hmo yav tsaus ntuj, uas tau teem tseg nyob rau hauv peb teev ntawm kev pw tsaug zog, thiab xaus lus tias kev noj mov tom qab yog "muaj peev xwm muaj feem cuam tshuam rau kev pw tsaug zog tsis zoo."

Browning hais tias "Lub circadian atherosclerosis cuam tshuam rau lub plab zom mov, los ntawm kev tswj hwm kev tsim cov enzymes digestive, uas yog lub luag haujlwm tseem ceeb," Browning hais. Qhov ntawd txhais tau hais tias lub cev tsis npaj zom zaub mov thaum hmo ntuj thaum nws xav tias nws yuav tsum tsaug zog. "

Nws piav qhia tias "kev noj mov lig, lossis thaum hmo ntuj, tuaj yeem ua rau muaj kev cuam tshuam rau lub circadian atherosclerosis, vim lub cev yuav xav tias nws yuav tsum tsaug zog, thiab yog li ntawd ib tug neeg tuaj yeem nyuaj rau pw tsaug zog. Meanwhile, yog hais tias ib tug neeg mus pw tshaib plab, tej zaum lawv yuav ua rau kom tsaug zog vim hais tias lawv lub cev yuav tsis so, vim hais tias lawv tshaib plab. Yog hais tias ib tug neeg noj ntau dhau lawm lig [ lig, ua ntej yuav mus pw], lawv yuav ua rau plab zom mov thiab tawm tsam kom tsaug zog zoo. "

Oats thiab khoom noj siv mis

Txawm hais tias cov kws tshaj lij tsis pom zoo tias kev noj zaub mov ua ntej pw yog qhov phem lossis qhov zoo, nws yuav tsum paub tias muaj ntau yam khoom noj uas tuaj yeem pab koj pw tsaug zog vim tias lawv muaj qee qhov kev txhawb zog pw tsaug zog, cov as-ham, thiab antioxidants, Xws li cov ntses rog zoo li ntses ntses nplua nuj, nrog Omega-3 thiab vitamin D, ob lub as-ham uas tswj cov tshuaj hormones serotonin zoo siab, uas yog lub luag haujlwm rau lub voj voog pw tsaug zog zoo. Oats muaj cov amino acid tryptophan, uas pab txhawb rau txoj hauv kev melatonin thiab txhawb kev pw tsaug zog zoo. Cov khoom noj uas muaj calcium thiab magnesium, xws li cov khoom noj siv mis, tuaj yeem txhawb kev pw tsaug zog.

"Muaj ib qho khoom noj txom ncauj me me uas muaj lub tais me me ntawm oatmeal yuav muab cov carbohydrates nyuaj, uas txhais tau tias qeeb-tso lub zog thaum hmo ntuj, thiab cov khoom noj siv mis muaj tryptophan, uas txhawb kev tsim cov tshuaj tsaug zog," Browning hais.

Qaib ntxhw Sandwich

Browning hais ntxiv tias "lwm cov khoom noj txom ncauj zoo tshaj plaws yog cov nqaij qaib cov nqaij qaib nrog cov qhob cij xim av, [nws tuaj yeem txhim kho kev pw tsaug zog zoo] vim tias qaib cov txwv kuj tseem muaj tryptophan," xav kom tsis txhob noj cov zaub mov rog ua ntej pw vim tias lawv yuav nyuaj rau zom thiab ua rau kev zom zaub mov, thiab noj cov zaub mov uas muaj suab thaj ua ntej pw yuav tso tawm ntau lub zog sai, ua rau tib neeg ceev faj ntau dua li pab lawv so. "