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易瘦体质的秘密“基础代谢率”

每个人身边都有些身材好,却不刻意控制饮食的朋友,他们是如何做到的?他们是高基础代谢率人群?;〈宦?,一个对大多数人来说陌生的名词。却是与日常运动,健康,控制体重非常重要的参数。 让我们一起解开易瘦体质的秘密吧。

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大家有没有发现,在我们周围总是有那么一小群"异类",他们什么都吃,甜食、冰淇淋、巧克力、薯片,他们还吃很多,饭量是我们的2倍,但是最可气的是,他们不胖,不胖,不胖。你身边有没有这样一位让你羡慕不已的瘦子呢,每次和他们外出吃饭都很有压力,于是总是这样安慰自己,"他肯定有问题,是的,一定这样"。

其实,你一点儿也不需去责怪老天的不公,因为人人都可以有机会变成一个吃不胖的瘦子,我指的是健康的状况下,不包括那些吸收不良、胃病、甲状腺激素分泌亢进、严重营养不良的病人,对于后者也真是无需嫉妒,病痛折磨就已经够可怜啦。

我们先来看看,除了饮食和活动外,体型到底和什么有关系。

首先,基因,这个是天生的,那么万一爹妈没给咱们这个武器该怎么办,你还有机会,对,还有第二次改造的机会,通过什么,那就是,当当当当------新陈代谢。


随着年龄的增长,特别是我们临近30岁的时候,显得更容易发福了,一方面的原因是我们运动少了,另一方面的重要原因是,随着年龄的增加,我们的基础代谢率是逐渐降低的。

好,这里提到了一个或许让你觉得陌生的名次“基础代谢率”,我们就来看看,基础代谢率究竟是什么。

人体在一整天的生命活动中,能量代谢变化是相当明显的,我们动如脱兔的时候能量代谢就处于较高的状态,静如处子的时候,能量代谢就处于较低的状态,特别是我们在进行睡眠活动的时候。研究发现,当我们处于清醒状态,并且嘛事也不干,心无杂念的安静状态下,来测定能量的消耗,比较容易做到,且较能反映身体现阶段情况;以每小时每平方米体表面积来表示能量的消耗比率,
就是基础代谢率。

基础代谢率高的人,他们在做同样强度同样时间的活动的时候,消耗的能量要高于基础代谢率较低者。因此我想说,那些经常困惑自己为什么容易发胖,不吃东西还胖的人,你们就是低基础代谢率人群,这对于保持正常体型来说是个不利因素,因为即使你减肥成功了,今后也需要保持很小的食量来保住你的成功,否则就只有反弹,还有大部分的低基础代谢率者就卡在瓶颈期出不来了。

很不幸的,我也是个低代谢人群,我容易怕冷,容易犯困,还常常便秘,如果你们也是如此,请对号入座吧。

基础代谢率高除了受疾病的影响外,其他诸如年龄、性别、人种都有一定关系,随着年龄的增长,代谢率一般呈下降趋势,同龄女性低于男性(哼哼,所以男性别得瑟,你们有得天独厚的优势)。在同一性别、体重和年龄组的正常人中基础代谢率很接近,其中约90%以上的人其代谢率与平均值相差不超15%。故临床上以此百分比作为正常值的界限。超过这一界线就被认定基础代谢异常。现在我们可以在网上输入我们的性别、年龄、身高、体重,然后得到一个基础代谢率,这就是基础代谢率的正常值,也许实际上你低于这个值,或许高于这个值,因为基础代谢率还受着体表面积、环境温度、种族等其他因素影响。

正是由于它不是一个固定值,它受着多种因素影响,因此我们可以控制它,对,我们需要提高我们的基础代谢率。人体的热量消耗有三个主要途径:一是饮食,二是活动,三是基础代谢率。而基础代谢率在这其中起着非常关键的作用,如果你想要减肥,与其辛苦节制饮食,还不如提高基础代谢率比较实际,我特别要强调,长期的节食,反而会降低基础代谢率,得不偿失。

美国医学博士Craig Williams从事研究包括运动对胰岛素抵抗的影响、脂代谢紊乱等,曾在Diabetes Care上发表过数篇文章,在此我想引用他提出的九条提高基础代谢率的方法。

1.充足睡眠要保持  睡眠时代谢率会降低10%~15%,经常赖在床上容易胖。每天睡得太少也影响代谢,人在睡眠的时候同样是身体器官休息排毒的时间,如果没休息好,代谢能力就会减弱。保证每天晚上23点到次日凌晨5点这段时间的睡眠,器官才有更好的代谢能力。

  2.五味调料巧运用  利用香辛料、醋,搭配辣椒及姜等辛辣调味料,能够刺激交感神经,特别能让体内脂肪燃烧。添加醋则有减少盐用量的效果,并可降低血液胆固醇和血压,具有抑制血糖上升的功能。

  3.热量摄入要足够  现有体重公斤数乘以22,便是每天所需的热卡数。如果在饮食中摄入量减少,身体会误认为你在挨饿,需要平衡能量,用来维持呼吸、心跳等的基础代谢便会自动降低,反而影响身体功能的正常运转。这时候营养不良就露头了,代谢率会降低20%~30%。所以那些恨不得只用两颗苹果果腹的人,不仅会成天昏昏沉沉,疲乏困倦,减肥也难见成效。

  4.补充足量蛋白质  确保每日所需热量的10%~20%来自蛋白质。这可以提高新陈代谢率,每天多消耗150~200卡路里热量。蛋白质的主要成分是氨基酸,与脂肪和碳水化合物相比,氨基酸较难在人体内消化分解,身体主要器官需要消耗更多的能量来使其消化吸收。进食淀粉、糖类、脂肪类食物只是为了满足身体需要,不会增加基础代谢率。蛋白质则不同,吃下去之后还会让身体温暖,升高自身体温,从而提高代谢率。

  5.保障每日的早餐  熟睡时体内代谢减慢,当我们再开始进食时,代谢速度随着恢复加快。如果错过早餐,机体只好等到午饭时才能开始燃烧热量,才能加快代谢速度,如果正在减肥,早餐是一定不能省掉的。

  6.尽量多吃热食物  热食可以刺激、活化体内的代谢系统,提高及保持身体的基础代谢率。同时,选择需要多咀嚼的食物,可以不必吃太多就产生饱足感。

  7.刺激甲状腺激素  如果身体甲状腺机能低下,代谢率最多可低至正常的50%。反之,甲状腺机能亢进的人消耗过大,胃口好却总不胖。当然,没必要让甲状腺功能处于亢进状态,但如果甲状腺功能减低,减肥往往也变得很难。

  8.保持性激素分泌  性激素的分泌影响着身体的基础代谢,而性激素分泌会随着年龄增加而减少,这也是为什么很多人进入中年后身体会发胖的原因之一,保持规则的性生活可以提高性激素的分泌,加大身体的基础代谢率。

  9.增加身体肌肉量  运动是帮助身体苏醒的不二法门,身体里的肌肉比例越高,基础代谢率就越高,反过来说,脂肪比例越高的话,基础代谢率就越低。因此,努力增加身体的肌肉量,运动是最健康的方式。

好了,让我们一起加油,成为高基础代谢人群吧。

作者简介:


omi, 曾是上海某著名三甲医院临床医生,现在在做公共健康和疾病防控工作。

您需要才能回复
  1. 100974f7602840d17fe5e4f85d9d06a9
    ShawnChenLv.1
    2014-10-11 11:20:29
    蛋白质的主要成分是氨基酸...氨基酸较难在人体内消化分解,身体主要器官需要消耗更多的能量来使其消化吸收。进食淀粉、糖类、脂肪类食物只是为了满足身体需要,不会增加基础代谢率。蛋白质则不同,吃下去之后还会让身体温暖,升高自身体温,从而提高代谢率。
    这两句话不敢苟同,有科学依据吗?脂肪水解、糖类氧化分解怎么就不会释放热量了?蛋白质吃下去能升高体温有依据吗?升高体温就代表基础代谢率提高了吗?

    回应

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