Vai trò của chế độ ăn uống và tập thể dục trong việc duy trì khối lượng không mỡ và tỷ lệ trao đổi chất nghỉ ngơi trong quá trình giảm cân

Sports Medicine - Tập 36 - Trang 239-262 - 2012
Petra Stiegler1, Adam Cunliffe1
1Department of Human and Health Sciences, School of Biosciences, University of Westminster, London, UK

Tóm tắt

Tỷ lệ mắc béo phì đang gia tăng nhanh chóng. Nỗ lực nghiên cứu để tìm ra các chiến lược điều trị hiệu quả vẫn tập trung vào các chương trình chế độ ăn uống và tập thể dục, các thành phần riêng lẻ đã được nghiên cứu trong các thử nghiệm can thiệp nhằm xác định những khuyến nghị hiệu quả nhất để thay đổi trọng lượng cơ thể lâu dài. Mục tiêu hàng đầu của một thử nghiệm giảm cân phải là giảm mỡ cơ thể dẫn đến giảm các yếu tố nguy cơ của hội chứng chuyển hóa. Tuy nhiên, một sự suy giảm đồng thời ở mô cơ có thể thường xuyên được quan sát. Bởi vì khối lượng không mỡ (FFM) đại diện cho yếu tố quyết định chính về cường độ tỷ lệ trao đổi chất nghỉ ngơi (RMR), thì một sự giảm sút ở mô cơ có thể cản trở tiến trình giảm cân. Do đó, liên quan đến hiệu quả lâu dài của các chương trình giảm cân, việc giảm mỡ trong khi duy trì FFM và RMR dường như là điều mong muốn. Các nghiên cứu can thiệp chế độ ăn uống cho thấy sự giảm cân tự phát sau khi áp dụng chế độ ăn ít béo, và dữ liệu hiện tại về việc giảm tỷ lệ carbohydrate và protein trong chế độ ăn cho thấy những kết quả đầy hứa hẹn. Tập luyện thể dục được liên kết với sự gia tăng chi tiêu năng lượng, do đó thúc đẩy thay đổi về thành phần cơ thể và trọng lượng cơ thể trong khi giữ cho lượng thực phẩm tiêu thụ không đổi. Những lợi ích của tập luyện sức mạnh có thể có những tác động lớn hơn so với những gì đã được đề xuất ban đầu liên quan đến việc giảm tỷ lệ phần trăm mỡ cơ thể và duy trì FFM. Nghiên cứu đến nay cho thấy việc thêm các chương trình tập thể dục vào chế độ ăn kiêng có thể thúc đẩy những thay đổi thuận lợi hơn trong thành phần cơ thể hơn so với chỉ chế độ ăn uống hoặc hoạt động thể chất riêng lẻ. Hơn nữa, nghiên cứu gần đây chỉ ra rằng thành phần đại lượng dinh dưỡng của chế độ ăn kiêng hạn chế năng lượng có thể ảnh hưởng đến sự thay đổi thành phần cơ thể sau các chương trình tập thể dục. Protein nổi lên như một yếu tố quan trọng trong việc duy trì hoặc tăng FFM do tập luyện thể dục gây ra. Những thay đổi trong RMR chỉ có thể được giải thích một phần bởi những thay đổi ở các mô hô hấp, và các cơ chế chưa được xác định khác cần phải được khám phá. Những kết quả này cung cấp lý do khoa học để biện minh cho việc thực hiện các thử nghiệm can thiệp ngẫu nhiên hơn nữa về sự kết hợp giữa chế độ ăn uống và các phương pháp thể dục nhằm tạo ra những thay đổi thuận lợi trong thành phần cơ thể.

Từ khóa


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