Kodi metabolism yosavuta: tanthauzo ndi kufotokozera

Tikukulimbikitsani kuti mudzidzire bwino pazomwe zili pamutuwu: "Kodi kagayidwe kamatanthauzidwe ndi malankhulidwe osavuta" ndi ndemanga zochokera akatswiri. Ngati mukufuna kufunsa funso kapena kulemba ndemanga, mutha kuchita izi pansipa, nkhaniyo itatha. Katswiri wathu wamtundu wa endoprinologist adzakuyankhirani.

Tanthauzo

Kuchokera pamalingaliro azinthu zathupi, kagayidwe kazinthu zonse ndizomwe zimachitika mthupi lanu, ndizofunikira kwa moyo wabwinobwino. M'moyo watsiku ndi tsiku, metabolism imadziwika kuti metabolism.

Kodi chilankhulo chovutachi ndi chiani? Metabolism ndi njira zonse zomwe zimachitika pakutsata ndikugwiritsa ntchito michere ina. Nthawi zonse timalandira zinthu zazing'ono komanso zazikulu zazikulu ndi chakudya, madzi, mpweya, ndi zina. Chifukwa cha kagayidwe kazinthu, timazitaya: timazigwiritsa ntchito ngati mphamvu, timazisonkhanitsa tomwe timapangira minofu ya adipose, timawalola kuti ayambenso minofu yovulala, ndi zina zambiri.

Ichi ndi chiyani

Kupenda - izi ndi njira zomwe zimachitika mu chamoyo chilichonse kuti zikhale ndi moyo. Metabolism imalola kuti thupi lizikula, kuchulukana, kuchiritsa kuwonongeka komanso kuyankha chilengedwe.

Zofunika kwenikweni pa izi pafupipafupi kagayidwe . Mutha kugawa njira m'mizere iwiri. Imodzi yowononga ndi catabolism, ina yopanga ndi anabolism.

Kuthamangitsa pamlingo wama cell ...

Zakudya zilizonse zomwe zimalowa m'thupi sizingadutse zosowa zake. Mwachitsanzo agologolo kuchokera ku mtedza, mkaka ndi minofu yaumunthu - yosiyana kotheratu, ndipo sangathe kusintha wina ndi mnzake.

Komabe, ali ndi "njerwa" zofanana - ma amino acid . Ngakhale mu mapuloteni aliwonse ali ndi mtundu wosiyana ndi muyeso.

Kuti mupeze zida zomangira, mwachitsanzo, ma biceps, ma enzymes apadera amasungidwa mumkaka kapena patty mapuloteni amino acid amodzi zomwe zimapita kale ku bizinesi.

Mofananamo, mphamvu imayeza mu makalori. Njira ya parsing ndi catabolism . Chitsanzo china cha catabolism ndikuphwanya kwa shuga woyengedwa nthawi zonse kukhala fructose ndi glucose.

... ndi malo ogulitsira

Sikokwanira kuti thupi liwonetse mapuloteni kuchokera ku ma amino acid omwe adyedwa. Zofunika sonkhanitsani mapuloteni atsopano minofu yemweyo ya biceps.

Kupanga mamolekyu ovuta kuchokera kuzinthu zazing'ono zimafunikira mphamvu. Ma calories omwe thupi lidalandira "disasapang" amapita kwa iwo. Njirayi imatchedwa anabolism .

Zitsanzo zingapo zowonjezera pazantchito za "shopu yamsonkhano" wa thupi ndi kukula kwa misomali komanso kuchiritsa ming'alu m'mafupa.

Kodi mafuta amachokera kuti?

Ngati mphamvu zochulukazo zimapangika nthawi yakusweka kwa michere kuposa momwe zimafunikira kuti apange maselo amthupi atsopano, zimawoneka chotsani owonjezera , ziyenera kuyikidwa kwina.

Thupi likapumula, kagayidwe kamayenda munjira ya "maziko" ndipo sikutanthauza kuthyolako kogwirika ndi kapangidwe kazinthu. Koma thupi likangoyamba kusuntha, njira zonse zimathandizira ndikupangitsa. Kufunika kwa mphamvu ndi michere kukuchulukirachulukira.

Koma ngakhale chamoyo chonyamula mafoni chitha kukhalabe zopatsa mphamvu zochuluka ngati amadyetsedwa kwambiri ndi chakudya.

Gawo laling'ono lamphamvu zomwe zimalandiridwa ndikusagwira ntchito zimawonjezeredwa ngati chakudya. glycogen - Mphamvu yopezera ntchito yogwira minofu. Amasungidwa m'matumbo ndikuziwonjezera chiwindi.

Zina zikuchulukana m'maselo amafuta . Komanso, maphunziro awo ndi moyo wawo zimafunikira mphamvu zochepa kuposa kumanga minofu kapena mafupa.

Momwe metabolism imagwirizanira ndi kulemera kwa thupi

Titha kunena kuti kulemera kwa thupi catabolism minus anabolism . Mwanjira ina, kusiyana pakati pa kuchuluka kwa mphamvu yomwe amalandila m'thupi ndi mphamvu yomwe amagwiritsa ntchito.

Chifukwa chake, gramu imodzi yamafuta adyedwa imapatsa 9 kcal, komanso kuchuluka kwa mapuloteni kapena chakudya - 4 kcal. 9 kcal yemweyo thupi amaikamo 1 gramu yamafuta kale m'thupi lake, ngati sangathe kuwononga.

Chitsanzo chosavuta : idya sangweji ndikugona pa sofa. Kuchokera pa mkate ndi soseji, thupi limalandira mafuta, mapuloteni, chakudya ndi 140 kcal. Pankhaniyi, thupi labodza limatha kugwiritsa ntchito zopatsa mphamvu pokhapokha pazakudya zomwe zadyedwa komanso pang'ono pakupitiliza kugwira ntchito ya kupuma komanso kufalitsa magazi - pafupifupi 50 kcal pa ola limodzi. 90 kcal yotsala isintha kukhala 10 g yamafuta ndikuyikidwa mu depo yamafuta.

Ngati wokonda sangweji sangayende mwakachetechete, thupi limatha kugwiritsa ntchito zopatsa mphamvu pafupifupi ola limodzi.

"Zabwino" komanso "zoyipa" kagayidwe?

Ambiri mwachidziwitso amayang'ana msungwana wosalimba yemwe nthawi zambiri amangomaliza kuphika makeke ndipo osawonjezera gramu yolemera. Zimavomerezedwa kuti kagayidwe kazabwino ndi abwino kwa iwo omwe ali ndi mwayi, ndipo kwa iwo omwe chidutswa cha shuga mu tiyi amawopseza kulemera, metabolism ndi yochepa.

M'malo mwake, kafukufuku akuwonetsa kuti metabolism yofatsa imawonedwa. kokha matenda angapo Mwachitsanzo, hypothyroidism - kusowa kwa mahomoni a chithokomiro. Ndipo anthu onenepa kwambiri alibe matenda, koma pali kusowa kwa mphamvu.

Ndiye kuti, thupi limalandira mphamvu zochulukirapo kuposa momwe limafunikira, ndipo limasungidwa kosungira.

Zolemba Pang'onopang'ono za Kalori

Pofuna kupitiliza kugwiritsa ntchito mafuta ndi ma calorie pansi, ndikofunikira kukumbukira njira zazikulu zowonjezera zamagetsi.

1. Kulemera kwambiri kwa thupi , zopatsa mphamvu zochulukirapo zomwe amafuna. Koma, monga tikudziwa, minofu ya adipose imasowa mphamvu zochepa pa moyo, koma minofu imadya wokwanira.

Chifukwa chake, omanga thupi mapaundi 100 amawononga ma calories ambiri pantchito yomweyo ngati mnzake wa mapaundi 100 wokhala ndi minofu yopanda mafuta komanso kuchuluka kwamafuta.

2. Munthu wamkulu amakhala , chapamwamba ndi kusiyana pakati pa kayendedwe kazinthu zamagetsi ndikuwonongeka kwake chifukwa cha kusalinganika kwa mahomoni ndi kuchepa kwakatundu kwamphamvu zolimbitsa thupi.

3. Mu kagayidwe thupi wamwamuna testosterone ya mahomoni ikuchita nawo mwachangu. Ichi ndi chibadwa chenicheni, chimapangitsa thupi kugwiritsa ntchito mphamvu ndi zinthu zake pakukula minofu yowonjezera. Ichi ndichifukwa chake kuchuluka kwamisempha mwa amuna nthawi zambiri kumakhala kwakukulu kwambiri kuposa akazi.

Ndipo popeza zimatengera mphamvu zochulukirapo kuti musunge minofu kuposa kupulumutsa mafuta, bambo ndi mkazi wamtali womwewo komanso kulemera kwake amawononga calcium mosiyanasiyana.

Mwachidule: Amuna amagwiritsa ntchito mphamvu zambiri, amafunikira chakudya chochuluka, ndipo ngati akufuna, amachepetsa thupi mwachangu kwambiri.

Zomwe muyenera kudziwa zokhudza metabolism

Moyo wonse wa thupi ndi malire pakati pakusweka kwa michere ndi kulandira mphamvu kuchokera kwa iwo ndikugwiritsa ntchito mphamvu popanga mamolekyulu atsopano ndi maselo.

Ngati mphamvu yochulukirapo ilowa, imasungidwa m'malo osungidwa ngati minofu ya adipose. Mutha kuonjezera mphamvu zamagetsi poyenda kwambiri kapena kukulitsa minofu yochuluka.

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Malinga ndi chiphunzitso chothandizidwa ndi asayansi ochokera kumaiko osiyanasiyana, munthu aliyense ali ndi kulemera kwake kokwanira, komwe thupi limayesera kuti likwaniritse. Ichi ndichifukwa chake kulakalaka kosalekeza kapena kukhala bwino, mbali ya thupi imayambitsa kukana kwachangu, ndipo adzachita zonse zotheka kuti abweretse kulemerako pafupi ndi mtengo wachilengedwe. Chifukwa chake, 95% ya iwo omwe amachepetsa thupi amalemeranso. Kulemera kwawo kwatsopano kumakhala kochepa ngati munthu “ali ndi vuto” lililonse. Mwa anthu ambiri, kukana kwa thupi kumakhala kwamphamvu kwambiri pakuwongolera kunenepa kuposa komwe kunayikidwa, ndiko kuti, nthawi zonse kuyesetsa kusunga malo osungidwa amafuta. zopatsa mphamvu zama calorie ndipo zimachepetsa kwathunthu kagayidwe kazinthu ndi 45%. Mwina uwu ndi njira yoteteza thupi ku njala.

Komabe, si asayansi onse omwe amatsatira chiphunzitsochi.Ndipo ngakhale sizikutsutsana ndi chiphunzitso cha kulemera kwenikweni kwachilengedwe, amakhulupirira kuti kagayidwe kamasinthidwe ndi kadyedwe kena ndikuchita zolimbitsa thupi nthawi zonse, pomwe minofu misa imakula, ndikuwonongeka kwa mafuta kumathandizidwa. Koma choyambirira, ndikofunikira kudziwa kuti kagayidwe kachakudya ndi chiyani ndipo mfundo zake ndi ziti.

Kupenda - Izi ndimomwe thupi limapangidwira kuchokera nthawi yakulowetsa michere mthupi kufikira zinthu zomaliza zitulutsidwa m'chilengedwe. Iyi ndi njira yosinthira yotembenuzira chakudya kukhala mphamvu yofunika. Kusintha konse komwe kumachitika m'maselo amoyo kumachitika ndi metabolism, zomwe zimachitika ndikumanga minofu ndi ma cell ma cell. Ndiye kuti, metabolism imatha kuganiziridwa ngati njira ya kagayidwe m'thupi la zinthu ndi mphamvu.

Selo yamoyo ndi dongosolo lolinganizidwa bwino lomwe limaphatikizapo zinthu zosiyanasiyana, komanso ma enzymes apadera omwe amatha kuwononga mapangidwe awa. Ma macromolecules omwe ali mu cell amatha kuwola m'magawo ang'onoang'ono ndi hydrolysis. Mu khungu, nthawi zambiri pamakhala zochepa komanso zambiri za potaziyamu, pomwe limakhalapo m'malo omwe muli sodium pang'ono komanso zambiri, ndipo kupezeka kwa membrane wa khungu ndi chimodzimodzi kwa onse ion. Chifukwa chake chigamulo: khungu ndi dongosolo lotalikirana kwambiri ndi mankhwala ofanana.

Kuti khungu likhale losazolowerana ndi mankhwala, thupi limafunika kuchita ntchito inayake, yomwe imafunikira mphamvu. Kupeza mphamvu yogwira ntchitoyi ndi gawo lofunikira kwambiri kuti khungu lizikhala nthawi zonse osakhazikika. Nthawi yomweyo, ntchito zina zimachitika m'maselo amalumikizana ndi chilengedwe, mwachitsanzo: kuyendetsa zikhumbo zam'mitsempha m'maselo am'mitsempha, kupangika kwa minofu m'maselo a minyewa, mapangidwe a mkodzo m'maselo a impso.

Zakudya zam'madzi, kamodzi mkati mwa cell, zimayamba kupangika, kapena kusintha masinthidwe amitundu yambiri ndikupanga zinthu zapakatikati - metabolites. Njira ya metabolic yonse imagawidwa m'magulu awiri: anabolism ndi catabolism . Mu zochita za anabolic, mamolekyulu amapangidwa kuchokera ku mamolekyulu osavuta kudzera pa biosynthesis, yomwe imayendera limodzi ndi kugwiritsa ntchito mphamvu kwaulere. Kusintha kwa ma Anabolic nthawi zambiri kumakhala kokonzanso. M'machitidwe a catabolic, m'malo mwake, zigawo zovuta zomwe zimabwera ndi chakudya ndipo zimakhala gawo limodzi lama cell zimagawika ma mamolekyulu osavuta. Izi zimachitika makamaka zimaphatikizidwa, zimatulutsidwa ndi kutulutsidwa kwa ufulu waulere.

Gawo lalikulu la zopatsa mphamvu zomwe zimalandira kuchokera ku chakudya zimagwiritsidwa ntchito pokhalitsa kutentha kwa thupi, kugaya chakudya, komanso njira zamkati za thupi - izi ndiye zomwe zimatchedwa metabolism.

Mphamvu yotsogola yomwe selo imagwiritsa ntchito pakupanga ntchito ndi mphamvu yomwe imakhala molekyu. adenosine triphosphate (ATP) . Chifukwa cha zina zake zopanga, gulu la ATP lili ndi mphamvu zambiri, ndipo kucheka kwamagulu a phosphate panthawi ya metabolic kumachitika m'njira yoti mphamvu yomwe yatulutsidwa ingagwiritsidwe ntchito. Komabe, chifukwa cha hydrolysis yosavuta, kuphwanya ma phosphate a molekyulu ya ATP kumapangitsa mphamvu yotulutsidwa mu khungu kuti isagwire ntchito, popeza njira ya metabolic iyenera kukhala ndi magawo awiri ndikugawana kwachinthu chapakatikati mwa chilichonse mwaiwo, apo ayi mphamvu imatulutsidwa ngati kutentha. Molekyulu ya ATP ndiyofunikira pakuwonetsedwa konse kwa zochitika za maselo, chifukwa chake, sizosadabwitsa kuti zochitika za maselo amoyo kwenikweni zimangoyang'ana pa kapangidwe ka ATP. Njirayi imakhala ndi zotsatizana zovuta zomwe zimagwiritsidwa ntchito pogwiritsa ntchito mphamvu zomwe zimapangidwa ndi mamolekyulu.

Anabolism imagwirizana kwambiri ndi catabolism, chifukwa zinthu zatsopano zimapezeka kuchokera kuzinthu zophulika za michere. Ngati anabolism imapangidwa kuti apange magulu opanga ma cell ndi minofu, ndiye kuti catabolism imatembenuza mamolekyulu kukhala osavuta. Ma mamolekyulu osavuta amagwiritsidwa ntchito kupangira biosynthesis (kupanga zinthu zachilengedwe kuchokera kuzinthu zosavuta zopangidwa ndi michere ya biocatalyst), ndipo amathandizidwa pang'onopang'ono monga mawonekedwe a urea, ammonia, kaboni dioksidi ndi madzi.

Mlingo wa metabolic wa anthu onse ndiwosiyana. Chofunikira kwambiri chomwe chimakhudza kuchuluka kwa metabolic ndi kulemera kwa thupi, kapena kuphatikiza unyinji wa minofu, ziwalo zamkati ndi mafupa. Kuchuluka kwa thupi, kumachulukitsa kagayidwe kake. Njira zoyambira za abambo zimapitirira, pafupifupi, 10-20% mwachangu, izi zimachitika chifukwa cha kukhalapo kwa mafuta ochulukirapo mwa akazi, pomwe amuna amakhala ndi minofu yambiri. Malinga ndi asayansi, kagayidwe ka akazi omwe adadutsa mzere wazaka 30 kumachepetsedwa ndi 2-3% pakatha zaka khumi. Komabe, sikuti azimayi okha, komanso amuna omwe ali ndi zaka zomwe ali pachiwopsezo cha kuchepa kwa metabolism. Monga lamulo, izi zimachitika chifukwa cha kusowa kwa zochitika zamagalimoto ndi kusalinganika kwa mahomoni. Mutha kufulumizitsa kagayidwe mothandizidwa ndi zakudya zamagulu ochepa. ndi kuwonjezeka kwa zolimbitsa thupi, kumachepetsa kwambiri kagayidwe kazakudya - thupi limakonzekera kufa ndi njala ndikuyamba kudziunjikira kwambiri mafuta.

Komanso, kagayidwe kachakudya kamakhudzidwa mwachindunji ndi zinthu monga cholowa ndi chithokomiro. Ndikusowa kwa mahomoni a chithokomiro L-thyroxine, kagayidwe kamachepetsedwa kwambiri, kamene kamayambitsa "kunadziwika" kunenepa kwambiri. Ndi kuchuluka kwa mahomoni awa, m'malo mwake, kagayidwe kachakudya kamafulumira kwambiri komwe kumatha kuwopseza kutopa. Ndizofunikira kudziwa kuti pazochitika zonsezi, pali vuto lalikulu losowa mphamvu.

Malinga ndi kafukufuku, mkhalidwe wazomwe zimakhudza mwachindunji zimakhudza kupanga kwa mahomoni. Mu gawo la chisangalalo kapena chisangalalo, mahomoni adrenaline amatulutsidwa m'magazi, ndikuwonjezera kuchuluka kwa metabolic. Ndipo m'boma, ma calories mazana ambiri amawotchedwa tsiku lililonse. Komabe, ngakhale zitha bwanji, kupanikizika kosatha kumabweretsa kunenepa kwambiri. Chowonadi ndichakuti mukakhala pamavuto, ndulu za adrenal zimatulutsa timadzi tambiri tambiri timagazi tambiri timene timalowa m'magazi, ndipo timathandizira kuti shuga awonjezereka ndipo, ngati shuga sagwiritsidwa ntchito, amalowa mwachangu m'masitolo amafuta.

Ndi anthu ochepa omwe amatha kukhwimitsa thupi nthawi zonse m'miyoyo yawo, motero kusinthasintha kwake mbali imodzi kapena inayi - uwu mwina ndiwo ulamuliro. Ngati simukugwirizana kwambiri ndi kusunthika kwakanthawi kochepa, ndiye kuti kuchuluka kwake kumawoneka motere: wazaka 11-25, kulemera kocheperako kokhala ndi mphamvu yayitali kumawonedwa, wazaka 25 mpaka 35 kulemera kumayamba ndipo pang'onopang'ono kumayamba kulowa zaka pafupifupi 65, kenako ndikuyamba kutsika . Komabe, ichi ndi chithunzi chowonekera kwambiri, chifukwa munthu aliyense ndi payekhapayekha ndipo njira yake ya metabolic imachokera kwa iye yekha.

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Amalankhula ndikulemba zochuluka za kukoma ndi kagayidwe. Kaya ndi malo olimbitsa thupi ndi ati, nkhani ya metabolism. Ndizolemba zochepa chabe zomwe zimadzaza ndi mawu asayansi ndipo zalembedwa mchilankhulo kotero kuti nkovuta kuti munthu wosavuta adziwe zambiri. Chifukwa chake, lero tikambirana zomwe metabolism ndi, koma mophweka.

Chofanana ndi kagayidwe ndi lingaliro la kagayidwe . Izi ndi zochitika zomwe zimachitika mthupi la chamoyo chilichonse padzikoli. Palibe munthu. Amapereka thupi.

Zambiri mwazinthu zofunikira pakupanga kagayidwe kachakudya, timapeza ndi chakudya, zakumwa komanso kupuma. Izi ndi:

• Zakudya zam'madzi.
• Mpweya wa okosijeni
• Madzi.
• Madera
• Mavitamini

Zinthu zonse zolembedwa bwerani mwa mawonekedwe omwe samamwetsa thupi. Chifukwa chake, thupi limayamba machitidwe angapo omwe amaphwanya zinthu zofunika kuzinthu zosavuta zomwe zimatengeka mosavuta. Zigawo zatsopano zimapita pazofunikira zofunikira kwambiri za thupi: kusinthika kwa minofu, kuonetsetsa kuti ziwalo zina zikugwira ntchito moyenera.

Pali lingaliro lolakwika kuti metabolism imadziwonetsa pokhapokha munthu akalandira zolimbitsa thupi. M'malo mwake, njira zama metabolic m'matupi athu sizimayima ngakhale kwa sekondi imodzi, chifukwa kuchitira kwachilendo zinthu zonse zatsopano zimafunikira nthawi zonse.

Metabolism imakhala ndi njira ziwiri zazikulu:

Kusinthana Kwama protein

Popanda mapuloteni, thupi lathu limatha kugwira ntchito bwino. Nthawi yomweyo amafunikira mitundu yosiyanasiyana ya mapuloteni: chomera ndi nyama . Ma voliyumu onse omwe munthu amalandila kuchokera kwa anthu ena amayamba kuthyoledwa mpaka amino acid, kenako amaphatikizidwa kukhala mankhwala atsopano. Poterepa, ndalama zonse zimakhala pamlingo wa 1: 1. Ndiye kuti, mapuloteni onse omwe amayamba amagwira ntchito.

Carbohydrate kagayidwe

Zakudya zomanga thupi zimapatsa matupi athu mphamvu zambiri. Ndi chizolowezi kudzipatula kukhala zosavuta komanso zovuta.

Zoyambirira zimaphatikizapo mbewu monga chimanga, mkate wa rye, masamba ndi zipatso. Kuchokera pazogulitsa izi, munthu amalandila chakudya chamafuta, omwe amakamizika pang'onopang'ono, chifukwa chake amapereka kupopa kofunikira ndi mphamvu kwa nthawi yayitali.

Lachiwiri liyenera kuphatikiza shuga, makeke kuchokera ku ufa woyengedwa, zakumwa zochokera mu kaboni. Amapereka chakudya chamafuta mwachangu, komanso mopitirira muyeso. Monga tanenera pamwambapa, thupi limasunga mphamvu nthawi zambiri m'mafuta. Zakudya zomanga thupi kwambiri zimagwiritsidwa ntchito pokhapokha -. Chifukwa chake, okonda kulemera amalolera kuti amwe mankhwalawa panthawi yophunzitsira.

Mafuta kagayidwe

Mafuta a nyama ndi masamba akalowa m'thupi, thupi limayamba kuwagulitsa kukhala glycerin, kenako mothandizidwa ndi mafuta achilengedwe limasandukanso mafuta, omwe amadzaza m'matumbo amafuta. Mafuta ndiofunikira kwambiri kwa thupi, chifukwa ndi nkhokwe yosungirako mphamvu yomwe thupi limasunga nthawi iliyonse. Komabe, ndimafuta ochulukirapo amthupi, mafuta amayamba kukhala ovulaza munthu. Makamaka, masitolo am'maso a visceral, ndi owonjezera, amakakamiza ziwalo zamkati, kusokoneza magwiridwe antchito awo. Mwa njira, ma visceral deposits amapezeka ngakhale mwa anthu ochepa thupi, chomwe ndi chizindikiro cha kuperewera kwamafuta.

Madzi ndi mchere amasinthana

Madzi ndiye chinthu chofunikira kwambiri m'thupi la munthu. Zake mu thupi la munthu zoposa 70% ya kulemera kwa thupi. Madzi amakhala mumtundu uliwonse wa anthu. Pamafunika njira yachibadwa yokhudza zochita za thupi.

Anthu ambiri amakono amakhala ndi vuto losowa madzi, koma osakayikira. Mutu, kusachita bwino, kusakwiya, zimayambitsa nkhawa, ngakhale zili choncho kusowa kwamadzi . Chikhalidwe cha madzi akumwa munthu wamba ndi malita atatu. Izi zimaphatikizapo chinyezi mu chakudya.

Gawo lamchere wamchere m'thupi la munthu ndilofunikanso - 4.5% ya misa yonse. Mchere ndi othandizira pa njira zosiyanasiyana za metabolic, amagwiritsidwa ntchito popanga minofu ya thupi, ndipo amagwira ngati othandizira pakati pa maselo. Popanda iwo, kupanga mahomoni ofunikira angapo ndizosatheka.

Kuperewera kwa mchere kumatha kubweretsa mavuto akulu azaumoyo.

Mosiyana ndi zinthu zina zomwe zimalowa m'thupi kuchokera kunja, mavitamini samasweka. Izi ndiye zomaliza zomwe thupi limagwiritsa ntchito kupanga maselo. Ichi ndichifukwa chake kuperewera kwa mavitamini ndikovuta kwambiri, chifukwa popanda iwo ntchito zina za thupi zimangoleka kugwira ntchito.

Mavitamini a tsiku ndi tsiku amakhala ocheperako ndipo amaphimbidwa mosavuta ndi zakudya wamba. Komabe, zokwanira, koma Zakudya zopatsa thanzi zimatha kuperewera kwa vitamini . Chifukwa chake, munthu ayenera kusiyanitsa kadyedwe kake momwe angathere.

Mukamalemba zakudya komanso maphunziro, akatswiri nthawi zambiri amagwiritsa ntchito mawu akuti metabolism. Imatchulidwanso kuti yayikulu. Ndizizindikiro zamphamvu zomwe thupi limafunikira kuti lizigwira ntchito masana ndikupuma kwathunthu. Ndiye kuti, kagayidwe kake kake kamawonetsa mphamvu zomwe munthu amagwiritsa ntchito patsiku atangogona pakama.

Nthawi zambiri anthu mu kufuna kwawo kuchepetsa thupi chepetsa ndalama kotero kuti zopatsa mphamvu za calorie zimagwera pansipa yazoyambira metabolic. Chifukwa chake, ziwalo zazikulu zimasiya kulandira mphamvu yofunikira pakuchita bwino. Izi zimawononga thanzi. Chifukwa chake, popanda kuwerengera koyambirira, kukumbukira: kulemera, zizindikiro zamatenda oyambira, kuchuluka kwa zochitika, palibe zakudya zomwe zingapangidwe.

Metabolism imatha kuchepa komanso kuthamanga. Poyamba, thupi limagwiritsa ntchito mphamvu zochepa kuposa zomwe limalandira. Chifukwa cha izi, seti ya adipose imachitika. Kachiwiri, thupi limagwiritsa ntchito zopatsa mphamvu zambiri kuposa zomwe amalandira. Anthu omwe ali ndi metabolism yothamanga amatha kudya zakudya zambiri koma osalemera. Nthawi yomweyo amakhala osangalala komanso osangalala.

Mulingo wa metabolic umatengera zinthu zingapo:

• Jenda ya munthu. Mwa abambo, thupi limakhala lotakasuka, kotero mphamvu zawo zimakwera pafupifupi 5% kuposa azimayi. Izi zikufotokozedwa ndi kuchuluka kwama minofu yambiri, komwe kumafunikira mphamvu zambiri. Mwa akazi, kuchuluka kwa minofu kumakhala kochepa, kotero kuti mphamvu zamagetsi zimakhala zochepa.
• Zaka za munthu. Kuyambira zaka makumi atatu, njira za metabolic m'thupi zimachepa ndi pafupifupi 10% pa khumi. Chifukwa chake, munthu wamkulu akamakula, amapeza mphamvu mofulumira. Pofuna kuthana ndi kulemera kumeneku, madokotala amati anthu okalamba amachepetsa pang'onopang'ono calorie ndikuwonjezera zolimbitsa thupi.
• Kuwerengera kwamafuta minofu. Minofu ndiyo yogulira mphamvu yayikulu mthupi la munthu. Zimafunikira kukweza mphamvu, ngakhale popuma. Mphamvu zambiri zimagwiritsidwa ntchito pokonzera mafuta m'masitolo. Pachifukwa ichi, othamanga amawononga zopatsa mphamvu zochulukirapo 15% kuposa anthu onenepa kwambiri.
• Zakudya. Zakudya zopatsa mphamvu zowonjezera kalori, kusokonezedwa kwa zakudya, zakudya zamafuta ambiri - zonsezi zimayambitsa kuchepa kwa magwiridwe antchito a metabolic.

Matenda a metabolism

Zoyambitsa zovuta za metabolic zingakhale matenda osiyanasiyana zomwe zimaphwanya magwiridwe antchito amtundu wathunthu wa endocrine wa thupi, komanso zinthu za chibadwa. Ngati mankhwala alimbana bwino ndi akale, sangakhudze omwewo.

Chonde dziwani kuti kuphwanya kwa kagayidwe kachakudya ka mankhwala mwa anthu nthawi zambiri sikumachitika chifukwa cha matenda ndi zovuta zam'badwa, koma chifukwa cha kudya kosakwanira. Ndiye kuti, anthu amaletsa, samatsata chakudya, amamwa zakudya zamafuta, saphika chakudya chamagulu, samva zakudya zopatsa mphamvu zochepa. Inde, zakudya zabwino zonse pamapeto pake zimasokoneza kagayidwe.

Zizolowezi zoipa zimakhala zovulaza kagayidwe kachakudya: kusuta fodya komanso kumwa mowa mwauchidakwa . Vutoli limakulirakulira ngati mwiniwake wa zizolowezi zake amakhalanso ndi moyo wopanda ntchito.

Malingaliro awiri awa ndi osagawanika. Kulemera kwathu kumadalira mwachindunji kuchuluka kwa metabolic. Kuthamanga kwambiri, mphamvu yochuluka yomwe thupi limagwiritsa ntchito popuma.

Kwa munthu aliyense, mulingo wa kagayidwe kake kamasiyana. Kalori okwanira chikwi chimodzi ndi okwanira moyo wabwinobwino, enawo ndi zikwi ziwiri sangakukwanire. Nthawi yomweyo, munthu yemwe ali ndi metabolism yotsika kwambiri adzakakamizidwa kuti achepetse kwambiri zakudya zake malinga ndi zopatsa mphamvu. Ndipo wogwiritsa metabolism yofulumira sangathe kuthana ndi zoletsa zamankhwala.Sadzakhala bwino.

Ndikofunikira kumvetsetsa kuti kuletsa kwambiri zakudya njira yolakwika yopanda chithunzi . Zikhala zolondola kwambiri kufulumizitsa njira za metabolic.

Kodi metabolism ndi kulemera kwa thupi zimagwirizana bwanji?

Pali chinthu china monga basal metabolism. Uku ndi mtundu wa chizindikiro cha momwe thupi lanu limafunikira mphamvu pakupuma kuti likhale ndi moyo wabwinobwino. Kuwerengera kumadalira mtundu wanu, zaka, kutalika, kulemera kwanu komanso kuchuluka kwa zochitika zolimbitsa thupi. Musanayese kulemera kapena kuchepa thupi, onetsetsani kuti mukuwerenga metabolism yanu ya basal. Palibenso chifukwa choloŵera m'nkhalangoyi osamvetsetsa, mukuchita bwanji komanso chifukwa chiyani mukuchita.

Mwachitsanzo, pakupumula, thupi lanu limasowa ma calorie 2,000 kuti achite bwino ntchito zonse ndikukhala ndi magwiridwe antchito onse. Ngati mukufuna kuchepetsa thupi, muyenera kudya zopatsa mphamvu zochepa. Ngati mukufuna kupeza minofu yambiri - zambiri. Zowonadi, zonsezi ndi mawerengeredwe a masamu, ndipo chiwerengerochi sichowona nthawi zonse. Ngati ndinu wachinyamata wamtundu wa ectomorphic thupi ndipo muli ndi metabolism yothamanga, simudzalemera kwambiri, ngakhale kwambiri kuposa momwe mumakhalira. Ngati mumachepetsa thupi komanso mumakonda kukhala onenepa kwambiri, koma izi ndi zoona.

Kuthamanga kagayidwe

Kuti muchepetse kuthamanga ndi kusintha kwa kagayidwe kachakudya, muyenera kuthana ndi zinthu zomwe zimachepetsa: kusowa tulo, kuperewera kwa chakudya, kusamwa kwambiri, kusowa tulo, kupsinjika. Mukakwaniritsa izi, kagayidwe kanu ka thupi kamayamba kuthamanga, ndikupangitsa kulemera kwamtundu ndikupanga thanzi lanu.

Metabolism ndiye njira yomwe imachitika mthupi la munthu sekondi iliyonse. Liwulo liyenera kumvetsedwa monga kuchuluka kwa zonse zomwe zimachitika mthupi. Metabolism ndiko kukhulupirika kwathunthu kwamphamvu zilizonse zomwe zimachitika komanso maukadaulo omwe amachititsa kuti magwiridwe antchito azidziwika bwino. Zimachitika pakati pa madzi am'mimba ndi maselo pawokha.

Moyo ndi wosatheka popanda kagayidwe. Chifukwa cha metabolism, chamoyo chilichonse chimasinthana ndi zinthu zakunja.

Ndizofunikira kudziwa kuti chilengedwe chinapangidwa mwaluso kwambiri kuti munthu azichita zokha. Izi ndizomwe zimathandizira kuti maselo, ziwalo ndi minyewa zizipuma mokha mothandizidwa ndi zinthu zina zakunja kapena zolakwika zamkati.

Chifukwa cha kagayidwe kachakudya, njira yosinthira imachitika popanda kusokonezedwa mmenemo.

Kuphatikiza apo, thupi la munthu ndi dongosolo lovuta komanso lopanga dongosolo lotha kudzisungira komanso kudziwongolera.

Chinsinsi cha kagayidwe

Kuti michere yonseyi yomwe timadya itengere mokwanira ndi thupi, iyenera kuti ipangidwe kukhala zinthu zosavuta. Mwachitsanzo, minofu yathu safuna mapuloteni monga momwe angapangire kuti achire komanso kuti akule. Tikufuna amino acid okha (22 kwathunthu), omwe amafunikira ntchito ya minofu. Pokonza chimbudzi, mapuloteniwo amawagwera kukhala amino acid, ndipo thupi limawathandizira pazofunikira zake. Mwachitsanzo, leucine ndi valine amagwiritsidwa ntchito nthawi yomweyo kukonza minofu yowonongeka panthawi yophunzitsira, tryptophan imagwiritsidwa ntchito kupanga dopamine, glutamine imagwiritsidwa ntchito pokhalira chitetezo cha mthupi, etc. Kuwonongeka kwa chinthu chovuta kukhala chophweka kumatchedwa anabolism. Ndi anabolism, thupi limalandira mphamvu mu ma calorie, omwe timagwiritsa ntchito zolimbitsa thupi. Ili ndiye gawo loyamba lathu la metabolism.

Gawo lotsatira la metabolism ndi catabolism. Kuwonongeka kwa minofu ya minofu kapena kuwotcha mafuta nthawi zambiri kumalumikizidwa ndi izi, koma kufunikira kwake ndikochulukirapo. Mwanjira yayikulu, catabolism ndiye kapangidwe kazinthu zovuta kupatula zosavuta.Kukonzanso kwa minofu kumakhudzana mwachindunji ndi catabolism, timawona izi ndi machiritso a mabala, kukonzanso magazi ndi njira zina zomwe zimachitika mthupi lathu popanda kudziwa kwathu.

Mapuloteni a protein

Mapuloteni amafunikira thupi lathu pazinthu zingapo zofunika zachilengedwe, kuphatikizapo:

1. Kukonzanso ndikupanga maselo atsopano a minofu.
2. Kubwezeretsa microtraumas minofu minofu itatha mphamvu mphamvu.
3. Kupititsa patsogolo kwa njira zamitundu mitundu yonse.
4. Kapangidwe ka mahomoni ogonana ndi magwiridwe antchito a endocrine.
5. Mayendedwe azakudya: mavitamini, mchere, chakudya, mahomoni, ndi zina zambiri.

Mukukonzekera, puloteni imaphatikizika ndi amino acid. Izi zimatchedwa protein metabolism.

Osati kuchuluka kokha, komanso kuchuluka kwa mapuloteni ndikofunikira. Kuphatikizika kwa Amino acid ndi komwe kumatsimikizira kufunika kwa mapuloteni. Ngati ndizosowa, ndiye kuti chimangotenga gawo laling'ono la zosowa zathupi. Izi zimagwira makamaka pamapulogalamu azomera. Zomera za nyemba zimasiyanitsidwa ndi akatswiri ena azakudya, popeza zimakhala ndi mitundu yambiri ya ma amino acid.

Ndi ma protein a nyama, zinthu ndizosiyana. Nthawi zambiri mawonekedwe ake amino acid amakhala ochulukirapo, ndipo amakhala ndi zofunikira zambiri zamamino acid zomwe ndizofunikira kwambiri kwa osewera panthawi yophunzitsira kwambiri.

Carbohydrate kagayidwe

Zakudya zomanga thupi ndi "mafuta" athupi lathu. Glucose, yemwe zakudya zimaphatikizika panthawi ya kagayidwe, ali ndi chuma chokwanira kudziunjikira m'chiwindi ndi minofu ngati glycogen. Ndi glycogen yomwe imapangitsa minofu kukhala yowoneka bwino komanso yodzaza. Zatsimikiziridwa kuti minofu yodzazidwa ndi glycogen imakhala yamphamvu komanso yolimba kuposa minofu yopanda kanthu. Chifukwa chake, kuphunzitsidwa kwamphamvu mu masewera olimbitsa thupi ndikosatheka popanda kuchuluka kwa chakudya chamagulu mu chakudya.

Popanda chakudya, mumakhala osagwira, oopsa komanso ogona. Ndiye chifukwa chake, nthawi zambiri pakudya chamafuta ochepa, osewera amadandaula kuti thanzi lawo silili bwino. Pali ma carbohydrate okhala ndi index yayikulu ya glycemic (yosavuta) ndi index yotsika ya glycemic (zovuta).

Zakudya zamafuta zosavuta zimaphatikizapo maswiti onse, makeke, makeke, mpunga Woyera, zipatso zambiri, timadziti ndi zakumwa zina zotsekemera. Mndandanda wawo wa glycemic umasiyanasiyana kuchokera 70 mpaka 110. Mbewu zosavuta monga chimanga zimaphatikizapo mbewu zonse, pasitala kuchokera ku tirigu wa durum, ndiwo zamasamba, buledi wopanda tirigu ndi zipatso zina zouma.

Kagayidwe kazinthu zosavuta komanso zovuta za chakudya ndizosiyana mosiyanasiyana. Zakudya zamafuta osavuta zimatchulidwanso kuti zimathamanga, chifukwa zimangodzaza thupi ndi mphamvu, koma mphamvu izi sizokwanira kanthawi kochepa. Inde, mukumva kuwonjezeka kwa magwiridwe antchito, kuwonjezereka kwa mphamvu, kusintha kwa kusunthika ndi kusunthika, koma kumatenga mphamvu kuchokera pa mphindi 40. Kuchepetsa kwawo kuthamanga kwambiri, amaphulika msanga mpaka glucose. Izi zimakwiyitsa kwambiri insulini, yomwe imathandizira kuti minofu ya adipose ikhale yambiri, komanso kuvulaza kapamba. Kuphatikiza apo, kudya zakudya zosavuta zamankhwala ochulukitsa kumapha ambiri kulakalaka, ndipo izi ndizofunikira panthawi yopeza minofu yambiri, pamene muyenera kudya pafupipafupi 6-8 patsiku.

Inde, mankhwala omalizira omaliza a carbohydrate iliyonse ndi glucose. Koma chowonadi ndi chakuti m'makankhwala ovuta a carlos njirayi imatenga nthawi yayitali - kuchokera ku 1.5 mpaka maola 4. Izi sizimabweretsa kuchuluka kwa mafuta, popeza kulibe kulumpha kowopsa pamlingo wa insulin m'magazi. Zakudya zomanga thupi zovuta kuzimanganso zimapanga chakudya. Ngati alipo okwanira, mutha kugwira ntchito mochita masewera olimbitsa thupi komanso kupitirira apo. Ngati sichoncho, luso la moyo wanu lidzachepa.

Ntchito yofunikira mu kagayidwe ka mafuta imaseweredwa ndi chiwindi. Imagwira ngati mtundu wa fyuluta momwe zinthu zakusokonekera kwamafuta zimadutsira.Chifukwa chake, iwo omwe samatsatira mfundo za zakudya zoyenera, mavuto a chiwindi ndiofala. Kuchuluka kwamafuta m'zakudya zanu kuyenera kukhala kochepa kwambiri. Madokotala ambiri opatsa thanzi amalimbikitsa kudya mpaka gramu imodzi yamafuta pa kilogalamu imodzi yakulemera kwa thupi. Komanso, zitsimikizike ziyenera kukhala mafuta osakwaniritsidwa amafuta, omwe ali ndi nsomba ndi nsomba zam'nyanja, mtedza, mafuta a masamba, avoca ndi mazira. Amakhudza bwino ntchito yamtima wamagazi, chifukwa amathandizira kutsitsa cholesterol yamagazi.

Nthawi zambiri mafuta amayikidwa osati pansi pakhungu, komanso pakati pa ziwalo zamkati, ndipo kunja sikumawonekeratu. Amatchedwa mafuta a visceral. Kumuchotsa kumakhala kovuta kwambiri. Kusokonekera kwa mafuta kagayidwe kumabweretsa kukuwonjezeka kwa mafuta a visceral. Chifukwa cha izi, mpweya wochepa komanso michere yopindulitsa imaperekedwa kwa iwo, ndipo ntchito yawo imayamba kuchepa, zomwe zingayambitse kukula kwa matenda oopsa.

Kusinthana kwamadzi ndi mchere wamchere

Chofunikira kwambiri m'zakudya ndi zakudya zoyenera ndizotalikirapo kuposa zopatsa mphamvu, mapuloteni, mafuta ndi chakudya. Matupi athu sangakhalepo ndi kugwira ntchito popanda madzi. Maselo athu, ziwalo zamkati, minofu, magazi, mwanabele zimapangidwa pafupifupi ndi madzi. Ochita masewera ambiri amaiwala kufunika kopeza madzi okwanira komanso momwe mchere wamchere umakhudzira moyo wanu komanso phindu lanu.

Ngati simukumwa madzi okwanira, mumakumana ndi mavuto am'mutu pafupipafupi, kuthamanga kwa magazi, kugona, kukwiya komanso mavuto am'mimba. Chofunikira chanu chatsiku ndi tsiku ndi malita atatu a madzi oyera. Izi zimasinthanso kuchuluka kwa mchere wamchere, zimathandizira kukonza kwa impso ndipo zimathandizira kuthamanga kwa kagayidwe.

Madzi ambiri ndi mchere wamchere wochokera kunja kwa thupi ndi mkodzo ndi thukuta. Chifukwa chake, kuwonjezera pa madzi wamba, tikulimbikitsidwa kumamwa madzi amchere nthawi zonse. Idzakhudza zofuna za thupi zamchere zamchere ndi micronutrients ena opindulitsa. Ngati mchere wopanda kubwezeretsedwanso, malo omwe mumalumikizana, mafupa ndi minofu ya mafupa amawonongeka. Kuchulukitsidwa kwa mchere wama mchere m'madzi osiyanasiyana kungakhale kosiyana. Kusankha "kumanja" kwamadzi am'madzi omwe adzakuthandizeni kukhala ndi thanzi labwino, ndi katswiri wokhazikika amene angatero pazoyeserera.

Kodi kuchuluka kwa kagayidwe kachakudya kamasintha bwanji ndi zaka?

Iyi ndi mphindi yokhayokha, koma ndi ukalamba, anthu ambiri amachepetsa mphamvu ya metabolic. Izi nthawi zambiri zimadziwika asanakwanitse zaka 30. Chaka chilichonse, kagayidwe kake kamacheperachepera. Chifukwa chake, munthu wamkulu akamakula, amakonda kwambiri kulemera. Kuyambira kuyambira wazaka 25, chisamaliro chapadera chiyenera kulipidwa pazakudya zabwino. Zakudya zanu zopatsa mphamvu, zomanga thupi, zamafuta komanso zomanga thupi ziyenera kuwerengedwa bwino. Kupatuka kuzinthu izi kuchokera mbali ina kapena kwinakwake kumakhala kocheperako, apo ayi metabolism imachepetsa, ndipo mudzapeza mafuta ochulukirapo. Muyenera kuyesetsa kudya zamagawo ang'onoang'ono pafupipafupi. Zomwe mumadya zimapangidwa ndi mapuloteni amanyama ndi chakudya chamagulu amafuta okhala ndi index yotsika ya glycemic. Pambuyo pa maola 6-7 madzulo, ndikulimbikitsidwa kuti musiye kwathunthu mafuta. Chakudya chizikhala cholowerera mokwanira, kotero kuti michere yambiri mu zakudya zanu, izikhala bwino.

Kodi kugonana kumakhudza bwanji kagayidwe kachakudya?

Amuna amatha kukhala ndi minofu yambiri kuposa azimayi. Izi zimathandizidwa, choyambirira, ndi testosterone ya abambo aamuna, popanda kukula kwa minofu ndizosatheka. Mlingo wa testosterone wamkati mwa bambo wathanzi umakhala wokwanira kambiri kuposa mzimayi.

Kuchuluka kwa minofu kumafuna mphamvu zambiri kuti igwire ntchito. Momwemo, metabolism ya basal mwa amuna idzakhala yapamwamba, chifukwa minofu yanu imatha mphamvu ngakhale mutakhala kuti mupumula kwathunthu.Mwanjira ina, kuti muchepetse kunenepa kwambiri, mwamunayo adzafunika kudya zopatsa mphamvu zambiri kuposa mkazi.

Kwa azimayi, momwe zinthu zilili mosiyana. Mitundu yambiri ya estrogen imathandizira kuti minofu ya adipose ipangidwe. Amayi omwe sakudya mokwanira komanso ali kutali ndi dziko lapansi la masewera komanso masewera olimbitsa thupi nthawi zambiri amalemera msanga. Mafuta, mosiyana ndi minofu, sifunikira mphamvu yowonjezera pakugwira ntchito kwake. Chifukwa chake, amayi samakhala ndi metabolism yofulumira ngati ya amuna.

Kodi zakudya zimakhudza bwanji kagayidwe?

Kuti metabolism yanu ikhale yachilendo, komanso kuthamanga mtsogolo, muyenera kutsatira malamulo osavuta awa azakudya:

Pali zakudya zingapo zomwe zimathandizira kufalitsa kagayidwe: zipatso zamtundu wa zipatso, maapulo, mtedza, zipatso, udzu winawake, kabichi, broccoli, ndi tiyi wobiriwira. Metabolism imayamba mwachangu chifukwa cha zomwe zili ndi mavitamini, michere ndi ma antioxidants ambiri pazinthu izi. Kuphatikiza apo, kabichi ndi broccoli ndi ena mwa zakudya zomwe zimatchedwa kuti calorie. Thupi limafunikira mphamvu zambiri kuti lizilowetse kuposa momwe lilili. Chifukwa chake mumapanga kuchepa kwa mphamvu, ndipo kuthamanga kwa njira zama metabolic kumakulira.

Matenda a metabolism

Njira za metabolic zimadalira zinthu zambiri: ma genetics, kugwira ntchito kwa m'mimba, dongosolo la endocrine, mkhalidwe wamkati wamkati, kudya ndi kuphunzitsa, ndi ena ambiri.

Komabe, chofala kwambiri ndi vuto la kuperewera kwa zakudya m'thupi. Kuzizira, njala, kuvutitsidwa ndi chakudya chofulumira, chakudya chamafuta ambiri ndi zakudya zosavuta zamafuta m'zakudya - zonsezi zimayambitsa kuchepa kwa mphamvu. Zakudya zonse zomwe zimatsimikizira zotsatira zachangu zidzatsogolera zomwezo. Ngakhale mutakhala ndi zotsatirapo zabwino, mukatha kudya, ma kilogalamu onse omwe atayika adzabweranso ndi chidwi, ndipo metabolism imachepetsa kachiwiri. Muzochitika pang'onopang'ono metabolism, poizoni ndi ma free radicals ndizowopsa, popeza alibe nthawi yochotsedwa m'thupi.

Matenda a metabolism nthawi zambiri amakhala ndi zizindikiro zotsatirazi:

1. Kuchepetsa kwambiri kapena kuchuluka kwa thupi,
2. Kumverera kosalekeza kwanjala kapena ludzu
3. Kuchulukirachulukira
4. Kuzindikira kwa khungu.

Kumbukirani: kulimbikitsa kagayidwe ndi mafuta owotcha ndi njira yayitali komanso yopweteketsa. Izi sizingachitike mu sabata limodzi kapena awiri osavulaza thanzi, lomwe lingathe kufotokozedwa pakuwonjezeka kwa mafuta m'thupi, kutupa, kuwonda kwa khungu, kuchepa kwa kupirira kwa anaerobic komanso kuwonongeka mu mawonekedwe a tsitsi.

Nthawi zambiri chomwe chimayambitsa kunenepa kwambiri chimakhala pang'onopang'ono. Lero lino ndi vuto losinthika kotheratu.

Kuti muchepetse kagayidwe kake ndi kuthana ndi mavuto onenepa kwambiri, pali njira zingapo:

1. Idyani nthawi zambiri, koma pang'ono.

Mkhalidwe waukulu wazakudya zambiri ndikuphwanya kwa chakudya. Kuti muthane ndi michere yomwe imalowa m'thupi, imadya mpaka 10% ya zopatsa mphamvu zomwe zimagwiritsidwa ntchito patsiku. Chifukwa chake, chakudya chimathandizira njira ya metabolic.

2. Zochita zolimbitsa thupi.

Kuchita zolimbitsa thupi pafupipafupi, kuyenda, kuthamanga, komanso kuyendetsa njinga kumathandizira kubwezeretsa minofu, komanso kufulumizitsa kuchuluka kwa kagayidwe, zotsatira zake zimapitilira mpaka ola limodzi mutaphunzitsidwa. Amadziwika kuti kuchuluka kwa metabolic kumachepetsa kumapeto kwa tsiku, kulimbitsa thupi kwamadzulo kumalepheretsa izi. Kuphatikiza apo, mphamvu ya iwo imapitilira maola angapo kumapeto. Chifukwa chake, mafuta amawotchedwanso kugona. Ndikofunika kukumbukira kuti ndikwabwino kuti muzichita masewera olimbitsa thupi osakwana maola atatu asanagone.

3. Kukula kwa voliyumu.

Minofu minofu imadya zopatsa mphamvu zambiri kuposa mafuta kuti zithandizire ntchito. Mapaundi amtundu wa minofu imakhala pafupifupi ma calories 35-45 tsiku lililonse, ndipo kuchuluka kofanana kwa minofu ya adipose 2 calories yokha. Ndipo izi zikutanthauza kuti m'mene minofu yathu imakulirakulira, ma calories ambiri amawotchedwa m'moyo.

4. Kutikita minofu kukonza.

Zotsatira za anti-cellulite kutikita minofu, magazi amayenda bwino, motero metabolism imathandizira.

Kutikiritsa kwa uchi kumathandizira kudzichiritsa minofu, kusintha magazi ndikuwonjezera kuchuluka kwa metabolic.

Kutikita minofu kumakonzanso kuchuluka kwa magazi m'mitsempha ndi minofu, kumathandizira kagayidwe kake, kumathandizira kuchotsa kuchuluka kwamadzimadzi ndi poizoni m'thupi.

Kusamba kumawonjezera kagayidwe ka kangapo. Nthaka imatsegula zikopa za pakhungu, kuthamangitsa poizoni wambiri, imathandizira kugunda kwa mtima. Kusamba kumathandizira njira zama metabolic mu minofu ndi maselo ndikubwezeretsa thupi.

Sauna ya infrared imathandizanso kufulumizitsa kagayidwe. Radiation ya infrared imapereka kupuma kwa khungu komanso kumathandizira ma cell.

Madzi ndi gawo lofunikira pazochitika za thupi. Ichi ndiye maziko a kagayidwe! Imatha kuphatikiza mafuta osokoneza bongo mu kagayidwe kazakudya ndi kuponderezana ndi chidwi. Kusowa kwa madzi kumachepetsa kwambiri kagayidwe, chifukwa ntchito yayikulu ya chiwindi imakhala kubwezeretsanso kwamasungidwe amadzimadzi mthupi, m'malo mopsa mafuta.

7. Malo osambira otentha ndi mafuta owonjezera.

Kusamba ndikuwonjezera mafuta a juniper kumathandizira kupweteka kwamisempha, kusintha magazi ndi thukuta, komanso kagayidwe. Koma kumbukirani kuti ndikulimbikitsidwa kusamba malo osamba ndi kuwonjezera kwa mafuta a juniper osaposa mphindi 5-10.

Homoni yokula yomwe imayendetsa maselo aubongo, imathandizira kagayidwe kazakudya ndi zopatsa mphamvu zimapangidwa m'thupi mkati mwa gawo logona kwambiri. Chifukwa chake, kugona mokwanira kwa maola osachepera 8 kumathandizira kuti muchepetse kunenepa.

9. Dzuwa.

Kuwala kwamdzuwa kumayendetsa ndikukhazikitsa chitetezo chamthupi, zimakhudza bwino zomwe munthu amakhala nazo.

Mpweya wa okosijeni umathandizira kagayidwe, chifukwa cha momwe mafuta amakanika amawotchedwa.

11. Kusowa kwa nkhawa.

Mafuta acids pamikhalidwe yovuta amamasulidwa ndikugawidwanso m'thupi lonse, ndikuyika mafuta.

Zimapezeka pogonana, orgasm imakonza michere ya michere, imakhutiritsa magazi ndi mpweya ndikuthandizira kagayidwe.

13. Yerekezerani kusamba.

Kusamba kosiyanitsa kumathandizira kukhalabe ndi thupi komanso kumapangitsanso kagayidwe. Kusamba koteroko kumalimbikitsidwa kuti kutengedwe ndi kuchepa kuchokera madigiri 34 mpaka 20 ndipo kumatha nthawi zonse ndi madzi ozizira.

14. Apple cider viniga.

Apple cider viniga imakhala ndi potaziyamu, yomwe imasintha matendawa ndi ma acid acic: acetic, malic, citric, oxalic, ndi ena. Amachepetsa chilakolako chofuna kudya, komanso kulakalaka maswiti, imathandizira kusweka kwa mafuta ndikuwonjezera njira za metabolic mthupi.

Njira yogwiritsira ntchito viniga cider viniga kuti muchepetse kunenepa: kapu yamadzi - theka la supuni ya uchi ndi supuni ya viniga ya apulo. Imwani zakumwa musanadye. Apple cider viniga imathandiza kupukusira pamalo otambalala matupi ndi cellulite: imapatsa khungu kusalala, kutsitsimuka, ndikuthandizira kuchepetsa voliyumu.

15. Mafuta acids.

Mafuta a Omega-3 amawongolera kuchuluka kwa leptin m'thupi. Hormone iyi imayang'anira kuchuluka kwa kagayidwe, komanso njira zowotchera mafuta ndi kudzikundikira kwa mafuta.

Thupi limafunikira nthawi yochulukirapo kuwirikiza chakudya chama protein kuposa chakudya chamafuta ochepa komanso chakudya. Malinga ndi asayansi aku Danish, kuwonjezeka kwa mapuloteni muzakudya ndi 20% kumawonjezera mphamvu ndi 5%.

Kudya vitamini B 6 kumathandizira kufulumizitsa kagayidwe.

18. Folic acid.

Folic acid, yomwe imapezeka kwambiri m'makaloti, imalimbitsa chitetezo cha mthupi komanso imathandizira kagayidwe ka thupi.

19. Caffeine ndi EGGG.

Tiyi ya Green Green imakhala ndi ma caffeine achilengedwe omangidwa, omwe amalimbikitsa kuchuluka kwa metabolic ndi 10-15%, amalimbikitsa kumasulidwa kwamafuta acid.

Malinga ndi akatswiri azakudya zaku Canada, kumwa khofi yekhayo katatu patsiku kuyambira g 90. EGGG ikuthandizani kuti muchotse 25 kcal patsiku ngakhale osachita zolimbitsa thupi. Kapu ya khofi wam'mawa kwa maola ambiri imawonjezera mphamvu ndi kuthamanga kwa magazi. Caffeine imafulumira kugunda kwamtima kwinaku ikufulumizitsa calorie ikuyaka. EGGG imalimbikitsa mphamvu yamanjenje, yomwe imabweretsa kukhathamiritsa kwa kagayidwe. Potsuka tiyi wobiriwira, pali caffeine yachilengedwe yokhudzana ndi chilengedwe, yomwe imawonjezera kagayidwe ka 10-16%, komanso imalimbikitsa kutulutsidwa kwa mafuta ochulukirapo.

Capsaicin - chinthu chomwe chimapangitsa kuti tsabola kutentha. Zimathandizira kuwonjezera kugunda kwa mtima ndikuwonjezera kutentha kwa thupi. Kupatsa zakudya zonunkhira kumathandizira kagayidwe ndi 25% kwa maola atatu.

Mutha kuthana ndi 305 kcal patsiku podya zokhwasula-khwasokha zopaka tsabola wofiyira. Koma ndikofunikanso kukumbukira kuti zakudya zazonunkhiritsa zimapangitsa kuti munthu azilakalaka.

Chromium imayang'anira kuwongolera kudya kwa shuga m'magazi, kuwonongeka kwa mafuta ndi chakudya, motero, imathandizira kagayidwe.

22. calcium, fiber, chakudya.

Zakudya zamafuta ophatikizika ndi fiber zimatengedwa pang'onopang'ono ndi thupi. Ngati mulingo wa insulin m'magazi ndi wosakhazikika, thupi limayamba kuthira mafuta, ndikuzindikira kuti ndi chizindikiro chowopsa. Mlingo wa insulin ukakhala wabwinobwino, kuchuluka kwa metabolic kumawonjezeka ndi 10%.

Calcium imathanso kufalitsa kagayidwe. Malinga ndikuwona kwa akatswiri azakudya zaku Britain, pakukula kwambiri kwa calcium, anthu onenepa kwambiri amalemera msanga kwambiri.

Grapefruit amadziwika kwambiri chifukwa cha kuthekera kwake kwa kukonza chimbudzi ndi kuwonjezera kuchuluka kwa kagayidwe. Ichi ndichifukwa chake kumenyedwa kwa zakudya zambiri zamafuta.

Kumwa madzi osakhala ndi kaboni ndi ndimu nthawi yophunzitsira kungathandize kuwonjezera kagayidwe kake ndi njira yotentha mafuta.

25. Zipatso acid.

Ma acid ambiri opatsa zipatso amakulolani kuti mutaye mapaundi owonjezera, othamangitsira kagayidwe. Izi, mwachitsanzo, zimathandizidwa ndi zinthu zomwe zimapezeka m'maapulo.

Chithokomiro cha chithokomiro chimayambitsa matenda m'thupi. Iodine amamugwira ntchito yake. Mtengo wake watsiku ndi tsiku umapezeka mu mbewu zisanu ndi imodzi zokha za apulosi. Seaweed ndi ayodini wambiri.

Mawu akuti metabolism kapena metabolism amadziwika kwa aliyense amene akuchepetsa thupi kapena kuyesera kunenepa. Ndi chizolowezi kumvetsetsa ngati kuphatikizidwa kwa kayendetsedwe kazinthu zamagetsi komanso kusintha kwa mphamvu komwe kumachitika mthupi la munthu. Metabolism imatsimikiza maonekedwe ndi thanzi la munthu, kutalika ndi moyo wabwino.

Chamoyo chilichonse, kuphatikiza cha munthu, ndi labotale yovuta kupanga mankhwala. Zinthu zomwe zimalowa mkati pakudya, kupuma, ndi njira zina zimalowa mu kulumikizana kosalekeza ndi ma molekyulu ndi maatomu m'thupi, chifukwa chomwe mphamvu yofunikira pantchito ya ziwalo zamkati imamasulidwa.

Njira za metabolism zimagwirizanitsidwa ndi izi:

• Njira zopangira zomwe zimabwera ndi chakudya
• Kusintha kukhala zigawo zosavuta,
• Kutulutsidwa kwa zinthu zonyansa m'maselo a thupi,
• Kukonzanso kwa maselo ndi zofunikira.

Chamoyo sichingakhalepo popanda kagayidwe.Zimakupatsani mwayi kuzolowera kutengera zinthu zosiyanasiyana kuchokera kunja. Nzeru zanzeru zinapangitsa kuti izi zizichita zokha. Zomwe zimachitika pakusinthana zimapangitsa kuti maselo, ziwalo ndi minyewa zizichira msanga pakasokonezedwa ndi zina zoyipa kuchokera kunja. Chifukwa cha kagayidwe, njira ya kukonzanso imatsimikizika. Zimapangitsa kuti thupi laumunthu kukhala lovuta kwambiri lomwe limapangidwa modzikwaniritsa komanso kudzipulumutsa, limatenga gawo pazochitika za kupuma, pakubwezeretsa minofu, kubereka, kukula ndi zina zambiri.

Ngati mukukayikira zomwe metabolism kapena metabolism ili m'mawu osavuta, ndiye kuti tanthauzo lake limakhala pakupanga zinthu za mankhwala ndikusintha mphamvu. Njira izi zimakhala ndi magawo awiri, omwe amalumikizana:

Njira ziwiri izi zimachitika nthawi imodzi, koma ndizosiyana. Catabolism imadzetsa kusokonekera kwa chakudya chomwe chimalowa mthupi, choyamba kukhala macronutrients, kenako m'magawo osavuta. Chifukwa cha njirayi, mphamvu imatulutsidwa, yomwe imayeza ma kilocalories. Pamaziko a mphamvuzi, mamolekyulu amapangidwira maselo ndi minyewa ya thupi. Kukhulupirira mizimu kumaphatikizapo kaphatikizidwe kazinthu kosavuta kukhala kosavuta ndipo kumafuna ndalama zambiri.

Mphamvu yomwe imatulutsidwa chifukwa cha kagayidwe kachakudya imagwira ntchito zolimbitsa thupi komanso kutuluka kwamkati mthupi lanu. Kuphatikiza apo, pafupifupi 80 peresenti yake imagwiritsidwa ntchito yotsiriza, yotsalayo imagwiritsidwa ntchito yolimbitsa thupi.

Amavomerezedwanso kupatula pulasitiki ndi mphamvu kagayidwe. Metabolism ya Plastiki imaphatikizapo njira zomwe zimapangitsa kupangidwa kwa mawonekedwe atsopano ndi kuphatikizira kwina kwa thupi m'maselo.

Metabolism ya Energy ndi kusintha kwa mphamvu, chifukwa chake, chifukwa cha oxidation wachilengedwe, mphamvu zomwe zimafunikira pamoyo wamaselo, ziwalo, minofu ndi thupi lonse zimatulutsidwa.

Zofunikira kagayidwe ndi zinthu zomwe zimawakhudza

Kodi metabolism yayikulu ndi iti? Mawuwa amatanthauza kuchuluka kwa zopatsa mphamvu zomwe thupi limazipsa kuti zithetse moyo. Kusinthana kumeneku kumakhala ndi 75% ya zopatsa mphamvu zonse zomwe zimadyedwa ndi thupi. Zinthu zotsatirazi zimayambitsa mayeso a metabolism yoyambira:

• Paulo Mwa amuna, ngati ali ndi magawo ofanana, kuchuluka kwa kagayidwe kake kali kokwanira kuposa azimayi, popeza ali ndi minofu yambiri.
• Kapangidwe ka thupi. Minofu yambiri, imachulukitsa kagayidwe. Kuchulukitsa kwamafuta, m'malo mwake, kumachepetsa.
• Kukula. Zikakhala zapamwamba, ndizochulukirapo monga kagayidwe kake ka metabolism.
• M'badwo. Mulingo wamphamvu kwambiri wa kagayidwe kachakudya mwa ana, ndi msambo umachepa.
• Zochita zolimbitsa thupi. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kutentha mafuta ndikuwonjezera minofu, zomwe zimathandizira kuthamanga kwa metabolism.
• Chakudya chopatsa thanzi Kudya kwambiri komanso kusala kudya pafupipafupi kumawononga mphamvu ya kagayidwe, ndikuchepetsa.

Matenda a Metabolic: ndi chiyani

Kagayidwe ka munthu kumakhudza kumiza kwa zinthu zonse zofunika mthupi lake. Kusokonezeka kwa kagayidwe kachakudya ka thupi kumayambitsa kusokonezeka kwakuthupi, mwachitsanzo, kunenepa kwambiri komanso kunenepa kwambiri.

Mwa amuna, njira za metabolic zimakhala kwambiri kuposa azimayi. Kusiyanako kuli pafupifupi 20%. Cholinga cha izi ndikuti thupi laimuna limakhala ndi minofu yambiri komanso mafupa.

Kulephera kwa kagayidwe ka metabolic kumatha kuyambitsidwa ndi zinthu zingapo: kuperewera kwa zakudya, endocrine ndi matenda ena, zizolowezi zoyipa, kupsinjika kosalekeza, zinthu zachilengedwe ndi zina zotero.

Kusokonezeka kwa kagayidwe, zonse mbali imodzi ndi mbali inayo, kumapangitsa kusintha kwa momwe thupi limagwirira ntchito. Amatha kudzimva ndi malingaliro otsatirawa:

• tsitsi lalifupi ndi misomali, mavuto a pakhungu, kuwola kwa mano,
• njala kapena ludzu
• kuchuluka kwambiri kapena kuchepa kwa thupi popanda chifukwa,
• kudzimbidwa kosalekeza kapena chimbudzi.

Makhalidwewa akhoza kuwonetsa osati zovuta za metabolic zokha, komanso mavuto azaumoyo, chifukwa chake muyenera kulumikizana ndi endocrinologist kuti mumupime ndi kuwazindikira.

Metabolism kuwonjezera pazabwinobwino imathamanga kapena kuchepetsedwa. Pang'onopang'ono kagayidwe - ndi chiyani? Munthawi yamatupi awa, kuchuluka kwa njira zosinthira michere yolowa m'thupi ndizochepa kwambiri. Chifukwa chakuchepa kwa kayendedwe ka metabolic, si ma calories onse omwe amalowa mthupi omwe amawotchedwa, omwe amakhumudwitsa mapangidwe owonjezera mafuta.

Ngati tizinena za metabolism yothamanga, ndiye kuti munthu pamenepa amalemera pang'ono, ndipo sangathe kulemera ngakhale ndimphamvu kwambiri, popeza zinthu zomwe zimalowa mthupi lake sizingatengeke. Zingawone kuti izi sizabwino? Ngakhale zili choncho, munthu yemwe ali ndi vuto lotere amatha kukhala wofooka nthawi zonse, amakhala ndi chitetezo chokwanira komanso amatha kupezeka ndi matenda osiyanasiyana. Nthawi zambiri chomwe chimayambitsa matendawa ndi chithokomiro - matenda a chithokomiro.

Momwe mungachedwetsere kagayidwe kolimbitsa thupi

Pali anthu ochepa otere, koma, pali iwo omwe omwe metabolism yofulumira imakhala vuto pomwe sangathe kulemera ndikukumana ndi thanzi chifukwa cha izi. Mkhalidwewu suwonedwanso ngati nthawi zonse, ndipo nthawi zina, njira za metabolic zimayenera kuchepetsedwa. Kuti muchite izi, njira zotsatirazi zimagwiritsidwa ntchito:

• Kuti muchepetse kagayidwe, kumalimbikitsidwa kugona mokwanira. Koma kuti muchepetse, mutha kugona pang'ono (koma osati zochuluka, chifukwa kusowa tulo kumakhala ndi mavuto akulu azaumoyo). Kusowa tulo kumachulukitsa cortisol mthupi, yomwe imachepetsa kagayidwe.
• Chakudya cham'mawa sichikulimbikitsidwa mutangodzuka, koma pang'ono pang'ono, popeza m'mawa kudya kadzutsa kumayambitsa kusinthana.
• Kofi imathandizira ndikufulumizitsa kagayidwe, motero ndikulimbikitsidwa kuti iwo omwe akufuna kuchira asatengeke kwambiri
• Ndikwabwino kudya pafupipafupi komanso yambiri - aliyense amadziwa kuti zakudya zazing'ono zimathandizira kagayidwe.
• Zinthu monga zonunkhira, zipatso za malalanje, tiyi wobiriwira, mapuloteni amalimbikitsa njira zama metabolic, chifukwa chake simuyenera kudalira.
• Yesani kudya zakudya zopatsa mphamvu kwambiri.
• Imwani madzi osazizira, chifukwa pankhaniyi thupi limagwiritsa ntchito mphamvu zake zambiri pakuwotha.

Pang'onopang'ono kagayidwe: chochita?

Kuchepetsa kagayidwe kachakudya ndi komwe kumayambitsa mavuto ambiri, ndipo sikuti ndimangonenepa kwambiri, komanso matenda oopsa monga mwachitsanzo, matenda a shuga.

Chifukwa chake, ndikofunikira kudziwa momwe mungafulumizire, ndipo njira ziti ndizotetezeka. Kuti muchepetse kagayidwe, muyenera kulabadira izi:

• Iwalani za njala ndi chakudya champhamvu. Zonsezi zimangoletsa kagayidwe. Ndikulimbikitsidwa kudya pang'ono - nthawi zambiri m'magawo ang'onoang'ono. Ndi njira iyi yomwe imathandizira kufalitsa kagayidwe kazinthu zomwe zimapangitsa kuti kunenepa kwambiri.
• Ndikofunikira kugona mokwanira, chifukwa kusowa tulo kumachepetsa njira za metabolic. Izi zikufotokozedwa ndikuti thupi, lomwe lili m'mikhalidwe yowonjezera, limayamba kupulumutsa mphamvu ndikuchepetsa kagayidwe. Kuphatikiza apo, kusowa tulo kumakwiyitsanso kupanga mahomoni opsinjika, ndipo izi zimakhalanso ndi zotsatira zoyipa.
• Kuchita masewera olimbitsa thupi ndi gawo lofunikira kwa metabolism yachilengedwe. Zimathandizira kuwonjezera minofu, motero, kagayidweko kamathandizidwa.
• Kuchita zolimbitsa thupi kwakanthawi kofunikira ndizothandiza. Ichi ndiye ntchito yabwino yofulumizitsa kagayidwe.
• Katundu wamagetsi ndiwothandiza, osati kwa amuna okha, komanso kwa akazi. Amathandizira kuti minofu ikhale bwino, ndipo thupi limagwiritsa ntchito mphamvu zambiri.
• Ndikulimbikitsidwa kuchepetsa zakudya zomwe zimachepetsa kagayidwe kazakudya. Izi makamaka zakudya zamafuta, maswiti, chakudya mwachangu ndi zinthu zina zovulaza. Yang'anani njira ina yothandiza kwa iwo.
• Mwa zinthu zomwe zimathandizira njira zama metabolic, ndikofunikira kuwonetsa mapuloteni, tiyi wobiriwira, khofi wakuda, zonunkhira, adyo, komanso mtedza, mbewu, zipatso, masamba, amadyera. Zogulitsa zotere zimafunikira mphamvu zambiri, motero, kagayidweko kamathandizidwa.
• Nthawi zambiri kutaya mafuta okanira mafuta, zomwe zimakhala zolakwika, popeza kuchepa kwawo kumadzadza ndi kusokonezeka kwa metabolic komanso zolakwika zazikulu mthupi. Muyenera kusankha magwero awo othandizira - mafuta az masamba, avocados, nsomba ndi zina.

Tsopano mukudziwa kagayidwe kachakudya ndi momwe mungakonzekerere. Kugwiritsa ntchito malamulo osavuta, mutha kuchita popanda kuvulaza thanzi.

About kagayidwe mu kanema

Kodi metabolism m'thupi ndi chiyani? Metabolism m'thupi la munthu ndi njira yopitilira yomwe chakudya chimawonongeka ndipo mphamvu zimapangidwa. Pali mitundu yosiyanasiyana ya kagayidwe, koma onsewo ndi cholinga chothandizira ntchito zonse zofunika mthupi.

Mphamvu ya metabolism ndi mphamvu mthupi la munthu zimapangitsa aliyense kugwira ntchito, kuphunzira komanso kuchita zinthu zina. Njira zonsezi zimakhudzidwa ndi kuchuluka kwa metabolic. Ma metabolism a cellular amatha kukhala othamanga kapena osakwiya. Palinso magawo osiyanasiyana a kagayidwe.

Mitundu yambiri ya kagayidwe, mitundu ya metabolism, kufunika kwa metabolic, magawo a metabolic, mawonekedwe okhudzana ndi zaka za metabolism ndi mphamvu, ndi lingaliro la metabolism - zonsezi tidzafotokozedwa m'nkhani ili pansipa.

Udindo wa kagayidwe kachakudya mwa anthu ndi wamkulu. Ma metabolism ofulumira ndiofunikira makamaka kwa othamanga, chifukwa mawonekedwe awo ndi apadera. Izi zikugwiranso ntchito pamasewera a masewera, osati masewera okhaokha.

Kuchepa ndi kuchuluka kwa kagayidwe kachakudya mthupi kungakhudze kuchuluka, komwekonso ndikofunikira kwa osewera. Musanayambe kuchepa thupi, muyenera kudziwa zakudya zomwe mungadye. Izi zithandiza adotolo kudziwa.

Ndi matupi ati omwe amatenga nawo gawo pakusinthana? Kusinthana kumakhudzana ndi machitidwe ambiri omwe amalumikizana wina ndi mnzake. Kodi kagayidwe ndi chiyani? Ichi ndiye maziko a thupi. Metabolism yoyenera ndi chitsimikizo cha thanzi.

Kodi njirayi imadalira chiyani? Njira zaabolos zimadalira pa zakudya, moyo wa anthu, zaka komanso zinthu zina. Biochemistry imakhudzanso kagayidwe.

Metabolism, kodi maziko ake ndi otani? Pali mfundo zosiyanasiyana zomwe zimakhudza pafupipafupi metabolism. Komabe, anthu amatha kukumana ndi zizindikiro zosiyanasiyana. Zonse zimatengera zaka za anthu awa. Zomwe zimachitika zimatha kukhala ndi zotsatira zabwino pamoyo. Nthawi yomweyo, mphamvu zambiri zamthupi zimachitika mthupi.

Njira yogwiritsira ntchito mphamvu imatha kuchoka pagawo lina kupita pagawo, kupatsa thupi zopatsa mphamvu ndi mphamvu, zowonetsedwa kuti zikugwira ntchito moyenera. Poterepa, zinthu zonse zomwe zimalowa m'thupi zimapukusidwa. Zomwe zimapangidwire ndiz chakudya.

Thamangitsani metabolize - chotsani kunenepa kwambiri. Mu thupi, zolimbitsa thupi za galactosemia ndi njira zina zamomwe zimapangira zomwe zimayikidwa zimathandizira izi. Ndi njirayi, kagayidwe kamachitika. Zimakhala mu kuwonongeka kwa xenobiotic, chakudya chamagulu ndi zinthu zina, zomwe zimatenga gawo mu metabolism ndikutanthauza kulondola kwa njirayi. Monosaccharides ndi kapangidwe kake zimakhudzanso kagayidwe. Pewani kunenepa kwambiri ndi zakudya zoyenera!

Zimagwira bwanji?

Lingaliro la metabolism ndi mphamvu ndilotsimikizika. Kodi kagayidwe ndi chiyani? Mwachidule, gawo lomwe thupi limadzipatsa lokha mphamvu. Metabolism ndi kagayidwe kamene kamalimbikira kusunga munthu pamoyo wake.

Momwe metabolic amagwirira ntchito m'thupi amagawika magawo angapo. Izi ndi:

1. Ku kukonza chakudya chomwe walandila.
2. Kugawikana kwa zinthu kukhala zing'onozing'ono.
3. Kuyeretsa kwa maselo kuchokera ku zinyalala.
4. Kupereka maselo ndi zinthu zatsopano m'badwo.

Mwanjira ina, kagayidwe ndi pamene chakudya chimalowa m'mimba ndikuphwanya pomwe msuzi wake udziwitsidwa. Pankhaniyi, amapangidwa kukhala magawo othandiza komanso zinyalala. Zoyambayo zimatengekedwa ndi minyewa, ndipo chachiwiri zimachotseredwa mwachilengedwe.

Pamene kagayidwe ndi mphamvu mu cell ikuchitika, zinthu zofunikira zomwe sizidagawanikidwe zimathanso kuchotsedwa m'thupi. Zinthu zosiyanasiyana zimatha kuyambitsa izi, kuphatikiza thupi la metabolism kapena kuchuluka kwa metabolic. Metabolism yam'magazi imatengera chakudya, moyo kapena msinkhu wa munthu.

Kodi metabolism m'thupi ndi chiyani? Kagayidwe kake mu cell ndi pamene mbali zazing'ono za chakudya zomwe zimalandiridwa zimasinthidwa kukhala mphamvu. Ndi thandizo lake munthu amatha kusuntha, kuganiza, kulankhula, kuganiza ndi kuchita zinthu zina.

Mitundu ya kagayidwe

Mu sayansi yamakono, zatsimikiziridwa kuti metabolism imachitika m'magawo angapo ndipo mitundu yake imasiyanitsidwa. Izi ndi:

1. Kwakukulu . Apa kusinthana kwachilengedwe kumachitika popanda kudziwa munthu. Izi zitha kuchitika, mwachitsanzo, pakugona. Nthawi yomweyo, kagayidwe ka galactose amatha kuwunika momwe machitidwe amagwirira ntchito, kuphatikizapo thirakiti la m'mimba, dongosolo lamkati lamanjenje ndi ena.
2. Yogwira th. Kodi metabolism pamenepa? Apa metabolism ndi kutembenuka kwa mphamvu mu cell kumachitika panthawi yomwe munthu ayika zovuta pa thupi. Komanso, izi, zopatsa mphamvu zimawonongeka. Iwo omwe amasewera masewera nthawi zonse amatha kufulumizitsa kagayidwe kawo.
3. Zogaya . Zida za metabolism ndizakuti thupi limapukusa chakudya chomwe munthu wadya. Njira ya metabolic iyi imatha kuchitika mosiyanasiyana. Zonse zimatengera kuchuluka kwa chakudya chomwe chimadyedwa komanso mtengo wake wokugaya. Zomwe zimathandizira ndikuchotsa zotsalira za chakudya m'thupi ndizofunikanso.

Kodi kagayidwe kachakudya ndi momwe mungapangire bwino

Choyamba, iwo amene amasamala za kunenepa “kuchepetsa thupi” ayenera kuganizira za kagayidwe kachakudya. Kuyankhula mwamwano, koma zikuwoneka kagayidwe kake ndi mtundu wa uvuni, kuchuluka kwa kuwotcha kwa zopatsa zathu kumatengera mphamvu yake. Mulingo wambiri wa metabolism nthawi zambiri umagwira ntchito zodabwitsa - umachepetsa kuchuluka kwa zopatsa mphamvu mpaka thupi kuti thupi liyambe kudya zokha. Chifukwa chake mafuta amachoka.

Kodi tanthauzo la metabolism ndi chiyani?

Zidzakhala zowona kunena kuti kagayidwe kazinthu ndikusintha, kusintha, kukonza kwa mankhwala, komanso mphamvu. Njirayi imakhala ndi magawo awiri akuluakulu, olumikizidwa:

• chiwonongeko (catabolism). Zimaperekanso kuwonongeka kwa zinthu zovuta kupanga zomwe zimalowa m'thupi ndizosavuta. Uku ndi kusinthika kwapadera kwa mphamvu komwe kumachitika pakamabwera makupidwe a oxidation kapena kuwola kwa mankhwala enaake kapena chinthu china. Zotsatira zake, thupi limatulutsa mphamvu,
• nyamuka (anabolism). M'njira yake, mapangidwe a zinthu zofunika kwa thupi - acid, shuga ndi mapuloteni. Kusinthana kwapulasitiki kumeneku kumachitika ndi kuwonongera mphamvu kwa mphamvu, zomwe zimapatsa thupi mwayi wakukula minofu ndi ma cell atsopano.

Catabolism ndi anabolism ndi njira ziwiri zofanana mu metabolism. Amalumikizana kwambiri wina ndi mnzake, ndipo amachitika mozungulira komanso mosiyanasiyana. Mwachidule, njira zonse ziwiri ndizofunikira kwambiri kwa munthu, chifukwa zimamupatsa mwayi wokhala ndi moyo wokwanira.

Ngati pali kuphwanya kwa anabolism, ndiye kuti pamenepa pali kufunika kwakukulu kogwiritsa ntchito ma anabolics (zinthu zomwe zimathandizira kukonzanso kwa maselo).

Pa moyo, magawo angapo ofunikira a metabolism amachitika:

1. kupeza zakudya zofunika zomwe zimalowa m'thupi ndi chakudya,
2. kuyamwa kwa zinthu zofunika kwambiri m'mimba ndi m'magazi, kumene kuwonongeka kwa michere kumachitika.
3. kugawa zinthu zomwe zapezeka mthupi lonse, kumasula mphamvu ndi kusokosera,
4. chimbudzi cha zinthu za metabolic pokodza, kudzinyowa komanso thukuta.

Metabolism of zachilendo mankhwala: magawo

Kagayidwe kazinthu zakunja zimatha kuchitika m'njira ziwiri. Izi ndi:

Ndi catabolism, thupi limasonkhanitsa zida zomwe zimafunikira kuti zipange mphamvu. Pakadali pano, kuwonongeka kwa zigawo ndi ma oxidation awo kumachitika. Catabolism imagawidwanso m'magawo otsatirawa:

1. Digest e. Zinthu zonse zofunikira zomwe zimalowa m'thupi zimasinthidwa kukhala tinthu tating'ono.
2. Mafuta . Pali kuyamwa kwa tinthu tating'onoting'ono ndi ma cell.
3. Oxidation . Pali kugawanika kwa mamolekyulu kukhala chakudya ndi madzi. Kagayidwe kameneka ka mankhwala achilendo ndikovuta kwambiri ndipo kumafunikira mphamvu yowonjezera.

Chiwonetsero ndi kugwiritsa ntchito mphamvu zomwe zimapangitsa kuti mutulutse minofu. Pakadali pano, thupi limapanga maselo atsopano. Njirayi imagawidwanso magawo. Izi ndi:

Kagayidwe ka fructose ndi galactose, monosaccharides ndi asidi, komanso zinthu zina zosavuta.

• Zofunikira zokhala ndi mafomu othandizira.
• Mapuloteni, ma acid ndi lipids amapangidwa.

Mulingo wa metabolism

Tanthauzo la mawu akuti metabolism ndiwonekeratu. Koma kodi izi zingachitike bwanji? Kagayidwe ka mankhwala achilendo kumatha kuchitika mosiyanasiyana. Pa liwiro lotsika, sizinthu zonse zofunikira zomwe zimasinthidwa kukhala mphamvu m'thupi. Gawo lina la iwo limayikidwa "m'malo osungira".

Zotsatira zake, munthu wotereyu amakhala ndi kuchuluka kwakukulu. Amawoneka wonenepa m'chiuno, pamimba, pakhosi ndi malo ena. Potere, thupi limadya mphamvu zochepa.

Ndi metabolism yothamanga, kulemera kumatha kuchepa nthawi zonse, ndipo munthu sangasunge zina mwazonse. Munthu wotere amatha kudya zakudya zosiyanasiyana, koma izi sizingakhudze kulemera kwake.

Koma pali vuto. Ndi metabolism yofulumira, thupi silitenga michere yokwanira. Zotsatira zake, amalandila zochepa. Kusala kumachitika. Izi zimatha kukhudza thanzi, kufooka chitetezo chokwanira komanso kuwonetsa kwa ma pathologies ena.

Zomwe zimakhudza metabolism ndi mulingo wake?

Popeza kusinthana ndi njira yovuta, makina osiyanasiyana amatenga nawo mbali ndipo zimatengera zinthu zosiyanasiyana. Zitha kukhala zakunja kapena zamkati. Zomwe zimachitika mu metabolism ndi:

• Mahomoni. Ambiri amakhulupirira kuti kuphwanya maziko kumatsogolera ku kulemera. Koma madotolo ati sizili choncho. Ngakhale pakakhala zovuta m'magulu am'madzi, munthu amatha kuchira pokhapokha 10% ya misa yonse.
• Kulemera. Munthu wocheperako amafunika mphamvu zochepa pantchito ndi moyo.
• Sitolo yosungiramo zinthu . Kuwerengera kwa minofu kumanenepa ndikofunikira.
• Kulakalaka . Mukayang'anira kuchuluka kwa chakudya mukamadya, mutha kuwongolera kagayidwe.
• Mulingo wathanzi . Ndikofunika kudya zakudya zomwe zimakhala ndizofunikira kwambiri m'thupi zonse. Kuperewera kwa imodzi mwazomwe kumayambitsa kuphwanya malamulo.

Zoyambitsa matenda a metabolic

Kulephera kwamadongosolo kumatha kuchitika chifukwa cha kupezeka kwa ethanol mthupi. Kukhalapo kwa mowa wa ethyl m'matipi kumakhudzanso umunthu, popeza chinthu ichi chimakhala ndi zinthu zovulaza thupi. Chifukwa chake, kagayidwe ka ethanol kamachedwa.

Zinthu zina zimathanso kukhudza dongosolo. Pali zingapo. Zina mwa izo ndi:

• Sinthani zakudya . Munthu akamadya chakudya nthawi yomweyo, koma nkusintha dongosolo, thupi, lomwe limagwiritsidwa ntchito pa ndandanda yotere, nthawi zina limagwira ntchito zopanda pake kapena osakhala ndi nthawi yogaya chakudya chomwe analandila.
• Njala. Mukasala kudya, thupi limachepetsa zofunika, chifukwa chake limayamba kudya zomwe zidasungidwa kale. Chifukwa cha izi, misomali, tsitsi ndi khungu zimavutika.
• Kuzunza . Izi zimatha kuyambitsa kunenepa kwambiri, chifukwa thupi lilibe nthawi yogwiritsira ntchito zakudya zonse.Koma chifukwa gawo la zopatsa mphamvu lidzachedwa.
• Kupsinjika . Kukhudza chapakati mantha dongosolo ndipo amakhudza kagayidwe kachakudya.
• Kusuta . Nikotini amatha kuwononga maselo onse, chifukwa chake thupi silikhala ndi nthawi yoti liziberekanso. Mavuto ndi ntchito ya ziwalo zosiyanasiyana amathanso kuchitika.
• Mowa b. Simungathe kumwa izi zochuluka.

Kuwonetsedwa kwa kagayidwe kachakudya

Ndi kuchepa kwa kagayidwe kachakudya mwa munthu, zizindikiro zotsatirazi zitha kuoneka:

• Kuchepetsa thupi mwachangu.
• Ziphuphu pakhungu.
• Udzu wokhazikika.
• Zovuta.
• Zowawa.
• Kukhumudwa
• Khwawa.
• Miyendo Yanjenjemera.
• Kuchulukitsa tsitsi kumapeto.

Zizindikiro zotere zikapezeka, ndi bwino kukaonana ndi dokotala. Adzapezeka ndikupatsidwa malingaliro kuti athetse ma pathologies, omwe adzapangitsa matendawa kukhala achilendo. Malangizo akunyalanyazidwa, zovuta za matenda akulu ndizotheka.

Fulumirani kugawana

• Chitani masewera olimbitsa thupi ndikuwonjezera ntchito . Izi zimalola kuti thupi lizitentha kalori mofulumira.
• Kuti mupumule. Muyenera kugona osachepera maola asanu ndi atatu patsiku. Izi zipangitsa kuti chiwonjezere liwiro la njira ndikupatsanso maselo.
• Kugonana . Izi zitha kukhala ndi phindu pa kagayidwe kake ndikuthandizira kuti maselo ambiri azitha kupereka zinthu zofunikira.
• Pumirani kwambiri . Zimathandizira kutentha mafuta.
• Kusisita . Amawonjezera kusangalala, amalimbitsa chitetezo chokwanira komanso amalimbitsa thanzi.
• Kuyeretsa thupi . Kuchotsa poizoni ndi poizoni kumapangitsa kuti ziwalo zizigwira bwino ntchito. Mutha kugwiritsa ntchito infusions kapena decoctions azitsamba.
• Khalani padzuwa. Ultraviolet amalimbikitsa kupanga vitamini D, yomwe imawonjezera zochitika ndikuwongolera momwe thupi liliri.
• Kuzikongoletsa . Kuzizira kumapangitsa kuti thupi lizigwiritsa ntchito mphamvu zambiri pakuwotcha kuposa kuchuluka kwa metabolic kumawonjezeka.
• Zinthu. Kupsinjika ndi mantha amanjenje kuyenera kupewedwa.
• Amwani madzi ambiri . Malita 2 a madzi azimwa. Izi zipereka mwayi wokonza kusinthana.

Kuchepetsa kusintha kosinthana

Nthawi zina muyenera kuchita izi kuti muchepetse kulemera ndi magwiridwe antchito. Komanso kuchepetsa njirazi ndikofunikira. Yemwe ali ndi vuto lochepa. Kuti muchite izi, muyenera kutsatira malamulo awa:

• • Chepetsani ntchito.
  • Gona pang'ono.
  • Kanani khofi.
  • Musadye chakudya cham'mawa.

Anthu ambiri saganiza za momwe thupi lathu limapangidwira. Mwa njira zingapo zomwe zikuchitika mthupi la munthu, sitiyenera kuyiwala kuti metabolism ndi chiani, chifukwa chifukwa chake, zinthu zamoyo, kuphatikiza anthu, zimatha kugwira ntchito zofunika - kupuma, kubereka ndi zina. Nthawi zambiri, thanzi ndi kulemera kwa munthu zimadalira kagayidwe.

Kodi kagayidwe kachakudya m'thupi la munthu ndimotani?

Kuti mumvetsetse zomwe metabolism ali m'thupi, muyenera kumvetsetsa tanthauzo lake. Metabolism ndi mawu asayansi a. Uku ndi kuphatikiza kwa kayendedwe ka mankhwala komwe chakudya chomwe mumadya chimasinthidwa kukhala kuchuluka kwa mphamvu zomwe munthu wokhala ndi moyo amafunikira kuti azigwira ntchito zofunika. Njirayi imachitika ndi kutenga kwa michere yapadera yomwe imalimbikitsa chimbudzi ndi mayamwidwe amafuta, chakudya ndi mapuloteni. Kwa munthu, amatenga gawo lofunikira, chifukwa amatenga nawo mbali mu kukula, kupuma, kubereka, kusinthanso minofu.

Metabolism ndi catabolism

Nthawi zambiri, kuti mukhale ndi thanzi komanso kusadandaula zavuto, ndikofunikira pamoyo kuti mukhale ndi pakati pa mphamvu zomwe zimagwiritsidwa ntchito ndikugwiritsa ntchito nthawi. Kuchokera pakuwona kwa sayansi, izi zimachitika chifukwa chakuti zochita za metabolic zimakhala ndi magawo awiri:

1. Chinyengo Pa nthawi yomwe kuphatikizika kwa zinthu kumapangidwira kumachitika, zomwe zimafunikira mphamvu zambiri.
2. Catabolism pomwe, m'malo mwake, zinthu zovuta zimasinthika kukhala zinthu zosavuta ndi mphamvu yofunikira.

Pankhaniyi, njira ziwiri zomwe zatchulidwazi ndizolumikizana mosagwirizana.Panthawi ya catabolism, mphamvu imatulutsidwa, yomwe pambuyo pake imatha kuwongolera pakugwira ntchito kwa njira za anabolic, zomwe zidzatsogolera pakuphatikizika kwa zinthu zofunika komanso zinthu zina. Kutengera ndi zomwe zalembedwa, titha kunena kuti lingaliro limodzi lomwe likukambidwa likutsatira lachiwiri.

Kodi kagayidwe kachakudya m'thupi la munthu ndi chilankhulo chosavuta

Mwinanso aliyense amvapo zotere monga metabolic rate. Kodi tanthauzo la njirayi ndikuti? Kodi metabolism m'thupi ndi chiyani? Tikukupemphani kuti mudziwe.

Mawu akuti "metabolism" amatanthauza "kusinthika." Lingaliro ili limatanthawuza njira yosinthira zinthu zamthupi kuchokera kunja kuti zitsimikizire kukula ndi kukula kwa thupi (kusunga njira zofunika). Chofunikira pakubwezeretsanso ndi mpweya, michere, madzi.

Metabolism (dzina lina la njirayi # 8212, metabolism) imakhala ndi njira ziwiri (ndizoyang'anizana). Chiwonetsero cha anabolism chimadziwika ndi kuphatikizika kwa zinthu zofunika pathupi. Alinso ndi chifukwa chogwiritsa ntchito moyenera komanso kugwiritsa ntchito mwanzeru. Catabolism imadziwika ndi kuwonongeka kwa zinthu. Komanso, njirayi imayang'anira makutidwe ndi okosijeni ndikuwatsuka kwa zinthu zomwe zimawonongeka.

Ma macromolecular mankhwala omwe amalowa mthupi amathyoledwa pazinthu zosavuta. Nawonso, amalowa m'magazi ndipo amalowa m'mwazi, pomwe kusintha kwina kumachitika, makamaka, chifukwa cha kukoka kwa aerobic. Zinthu zomwe zimapangidwa ndi oxidation zimagwiritsidwa ntchito ndi thupi kupanga ma metabolites ofunikira (amino acid, etc.).

Kafukufuku akuwonetsa kuti njira ya metabolic imapitilira mosalekeza - masiku 80, theka la mapuloteni amtunduwu amasinthidwa kwathunthu, ndipo ma enzymes a chiwindi amasinthidwa pakapita mphindi zingapo kapena maola.

Metabolism imatha kukhala yachangu, yabwinobwino, komanso yosakwiya. Anthu omwe ali ndi metabolism yofulumira samakhala ndi vuto la kunenepa kwambiri, chifukwa mphamvu m'thupi mwawo imatha ntchito mokwanira momwe mungathere (palibe zomwe zingatsalira zomwe zingasungidwe). Anthu omwe ali ndi metabolism yofulumira amakhala ndi thupi loonda, amakhala mafoni komanso otakataka.

Ndi kagayidwe kabwinobwino, mphamvu zimatha mphamvu mwa thupi. Ngati munthu sakonda zakudya zamafuta ndi maswiti, ndiye kuti mavuto okhala ndi kunenepa kwambiri samabuka.

Pang'onopang'ono metabolism imadziwika ndi anthu athunthu - njira za metabolic sizithamanga kwambiri, pali zowonjezera zomwe zimasungidwa kosungira.

Amadziwika kuti motsogozedwa ndi zinthu zina, kagayidwe kamatha kusokonezedwa - zomwe zimayambitsa kuperewera kwa metabolic zimaphatikizapo kutsatira zizolowezi zoipa, cholowa, kusokonekera kwa dongosolo la endocrine, kuperewera kwa zakudya, kusakhala bwino kwa chilengedwe, kupsinjika.

Kuphwanya njira za metabolic kumabweretsa kukula kwa mavuto ambiri, kuphatikizapo kunenepa kwambiri. Kuti akhazikitse kagayidwe, ndikofunikira kubwereza dongosolo la zakudya, kudula kuchuluka kwamafuta a nyama ndi maswiti, kuonjezera kuchuluka kwa kudya kwa zakudya zamzomera zokhala ndi fiber. Mafuta achilengedwe a polyunsaturated ayenera kupezeka m'zakudya. Zakudya zochepa komanso chakudya chochuluka chamadzimadzi chimalimbikitsidwa (madzi amafunikira njira yoyenera ya metabolic).

Mfundo yachiwiri ya pulogalamu yobwezeretsa metabolic ndiyo kupumula kwabwino. Kukula kwa mahomoni (mahomoni omwe amakhudza metabolism) amapangidwa m'maloto.

Gawo lotsatira la pulogalamuyi ndi zolimbitsa thupi (zimathandizira kagayidwe kachakudya). Chofunikira kwambiri ndikuchita masewera olimbitsa thupi aerobic ndi masewera olimbitsa thupi - mpweya umagwira ntchito yofunika kwambiri m'thupi.

Kodi metabolism m'thupi ndi chiyani? Titha kunena kuti njirayi ndiyo maziko amoyo wathu # 8212, imasunga malire pakati pa kapangidwe ndi kuvunda. Kuchuluka kwa metabolic kumawonekera m'chiwonekedwe chathu.

Kusanthula ndi zomwe zimapangitsa kuti pakhale kuchuluka kwakukulu kapena kutsimikizira kudzikweza kwa munthu. Asayansi amati nthano zachabe zimasokoneza lingaliro lathu la metabolism. Munkhaniyi, titulutsa nthano zodziwika bwino zokhudzana ndi metabolism, ndikukuwuzani momwe "mungathandizire", komanso zomwe metabolism ili mosavuta.

Metabolism (aka metabolism) ndimtundu wa zovuta zovuta zimachitika mthupi, chifukwa chomwe ntchito yake yofunika imatsimikiziridwa. Amagawika m'magawo angapo: kulenga (anabolism) - izi ndi njira zonse za kapangidwe kakang'ono ka maselo / zinthu zina zaku thupi ndi zowonongeka (catabolism) - izi ndi njira zonse zowonongera zinthu, ndipo zonse pamodzi zimatchedwa Metabolism. Amayesedwa ndi kuchuluka kwa mphamvu zomwe zimafunikira kuti musinthane kusinthana uku.Munthu aliyense amakhala ndi chizolowezi chakuzindikira kwa nthawi yayitali. Mutha kutanthauzanso kukhala ma joules (gawo la kutentha), chifukwa mphamvu zimagwiritsidwa ntchito polenga kutentha ndipo mu mfundo zake ndi zofanana.

Believed Amakhulupilira kuti anthu owonda amakhala osinthana mwachangu, chifukwa choti asadye, kusiyana kwa izi pamiyeso ndikosavomerezeka. Asayansi ochokera ku yunivesite ya Ottawa akuti chimodzi mwazinthu zofunikira kwambiri pakupanga metabolism ndi kuchuluka kwa minofu yathu kutengera kulemera kwathunthu kwa thupi, i.e. ngati mutenga anthu awiri olemera omwe, ndiye kuti amene amaphunzitsa masewera olimbitsa thupi nthawi zambiri amakhala ndi kagayidwe kachakudya, nchifukwa chake ndikofunikira kuti muphatikize katundu wanu mndandanda komanso zakudya.

My Chikhulupiriro chotsatira ndikuti ngati mungadumphe chakudya, ndiye kuti njira za metabolic zimachepetsa. Malingaliro awa adadziwika kwa nthawi yayitali, anthu ambiri adayamba kudya nthawi zambiri m'magulu apakati. Koma kwenikweni, chomwe mumadya ndi kuchuluka kwake, i.e. ngati adzakhala 2000. Flements wathanzi phala ndi masamba, sikofunikira kwambiri ngati mumadya nthawi kapena kunena zisanu.

MyChikhulupiriro china ndikuti mukadzadya madzulo, chakudya chonsecho chidzasanduka mafuta. Lingaliro ili likusiyidwa nthawi zonse; Asayansi aku America adayambitsa njira yatsopano, "Idyani kwa maola 12 okha," i.e. Tiyerekeze kuti chakudya chanu choyamba chinali pafupi 9 koloko, ndiye pambuyo pa maola 12 (9 p.m.) mutha kudya popanda mavuto, koma ndikulangizidwa kuti uzikhala chakudya chama protein, osati chakudya chamafuta.

Ndipo pamapeto pake, anthu nthawi zambiri amaganiza kuti "Sindingathe kukopa kagayidwe kachakudya," koma izi sizowona. Chifukwa chake, nthano yoyamba idatiwonetsa kufunikira kwa kuchuluka kwa minofu, koma pali zinsinsi zina zingapo. Mwinanso chofunikira kwambiri kwa iwo ndi loto, chifukwa maloto samakhudzanso kusokonekera chabe ndi zokolola, komanso kuchepa kwa shuga, ndipo izi zimadzetsa kulakalaka pang'ono. Kenako tili ndi madzi, mukamamwa kwambiri, zopatsa mphamvu zochulukirapo (zomwe mumataya). Ndipo yotsiriza ndi mapuloteni, asayansi amati omwe amadya mapuloteni ambiri amawotcha zopatsa mphamvu ngakhale panthawi yopuma.

Zimapezeka kuti kagayidwe kamayesedwa ndi kuchuluka kwazomwe zimakhala, koma zikugwirizana chiyani ndi mfundo monga: metabolism yofulumira komanso yofulumira? Mwa mawonekedwe othamanga titha kumvetsetsa kuthamanga kwa kupangika kwa mankhwala, izi zimachitika monga chilengedwe chimafunira. Ndipo munthu akati: "Ndikufuna kulimbikitsa kagayidwe kanga, ndikufuna kagayidwe kachangu", ndiye kuti akutanthauza kuti akufuna kuwonjezera kuchuluka kwake, i.e. akufuna kugwiritsa ntchito zopatsa mphamvu zambiri, kotero kuti thupi limagwiritsa ntchito ma calorie ochulukirapo kuposa kale. Zimatanthawuza kuchuluka kwa kuchuluka, koma pazifukwa zina izi zimafotokozedwa pokambirana mwachangu.

Kuthamanga mwachindunji kwa kuphatikizika kwa mankhwala ndi kuchuluka kwa mphamvu zomwe zimafotokozedwa pazomwezi zimachitika sizolumikizana mwanjira iliyonse, m'chilengedwe mulibe ma metabolic othamanga ndipo mulibe ma metabolic odekha. Kuthamanga kwa kayendedwe ka mankhwala kumakhazikitsidwa ndi chilengedwe, koma kuchuluka kwa mphamvu yomwe imagwiritsidwa ntchito pochita zinthu izi zimadalira: magawo akunja omwe inu mwapanga, m'thupi lanu, pa mtundu wa thupi komanso kuwongolera bwino ma genetic osakhudzana ndi zoterezi chochitika choyambirira ngati "kuchepetsa mafuta." Pali makonda ena amthupi momwe sitingathe kulowererapo, koma alipo amene tingathe.

Sitingathe kukopa kuchuluka kwa anthu, kuchuluka kwa mankhwala, koma titha kuthana ndi kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito pothandizira thupi. Chifukwa chake, kuyankhula za kulimbikitsa kagayidwe, kuthamanga, kuchira kwachangu - osalondola. Kodi ndichani chomwe chingakhudze kuthamanga kwa kayendedwe ka mankhwala m'thupi lanu, ndipo ngati mungathe kukopa kuthamanga kwa kayendetsedwe kazinthu. ndiye ndi ziti mwa njira mazana zomwe mwasankha?

Mfundo yayikulu yogwirizira kwa kagayidwe kachakudya si kupititsa patsogolo kayendedwe ka mankhwala m'thupi, koma kuwonjezeka kwa mphamvu zowonongedwa (mphamvu ya munthu mphamvu).

10% zina nthawi yachilimwe.

Metabolism ili ndi gawo lofunikira m'moyo wa munthu. Kukhala kwathu komanso mawonekedwe athu zimadalira momwe zochita za metabolic m'thupi zimayendera.

Kagayidwe kogwirizana ndiye njira yokhazikika yogwirira ntchito komanso kuyanjanitsa kwamankhwala onse a ziwalo, komanso imagwira ntchito ngati chidziwitso chowonekera cha thanzi labwino. Koma metabolism ndi chiyani? Ndipo zimakhudza bwanji miyoyo yathu?

Kodi mawu oti metabolism amatanthauza chiyani?

Pansipa "Metabolism" kubisa mawu achi Greek μεταβολή. zomwe zimamasuliridwa mu Russian njira "Kusintha, Kusintha". Mankhwala, amagwiritsidwa ntchito pofotokoza zosiyanasiyana zamthupi zomwe zimapangitsa kuti ma cell ndi ziwalo za thupi zizigwira ntchito bwino.

Nthawi zambiri, mawu akuti "metabolism" amagwiritsidwa ntchito ngati liwu lofanana ndi metabolism, kutanthauza njira zovuta zomwe zimachitika pakati pa thupi la munthu ndi chilengedwe chozungulira.

Kodi metabolism m'thupi ndi chiyani?

Metabolism ndimayikidwe azomwe zimachitika munthawi yama cellular, yomwe imapereka kusintha kwa michere kukhala mphamvu yofunikira pamoyo.

Njira zonsezi zimachitika m'njira zingapo, momwe magawo awiri osinthanitsira amasiyanirana:

1.Chinyengo. ndiko kuti, kulowa m'maselo a zinthu zofunika ndi kapangidwe ka mafuta ndi mapuloteni kuchokera kwa iwo. chakudya.

2.Catabolism. kapena kugawa mamolekyulu akulu kukhala ang'onoang'ono ndikuwapatsa mphamvu zomwe timafunikira kuti tigwire ntchito zofunika.

Kodi kagayidwe kakang'ono ndi chiyani?

M'mawu osavuta, zinthu zosiyanasiyana zopangidwa ndi zinthu zina zofunika kuti thupi likhale ndi zinthu zofunika kuzilowa mthupi la munthu.

Pambuyo pake, zimagawika, ndipo zinthu zawo zowola zimamasulidwa kumalo achilengedwe. Njira izi zikayenda bwino, munthu amamva bwino ndipo amakhalabe olimba.

Pankhani zolephera mu kagayidwe, kakulidwe ka matenda osiyanasiyana (matenda osokoneza bongo, mawonekedwe owopsa), komanso kuwoneka kwamomwe kumachitika chifukwa cha zakudya zina ndi kunenepa kwambiri, ndizotheka.

Mlingo wa metabolic wa munthu aliyense ndi wosiyana. Anthu omwe ali ndi metabolism yachangu amadziwika ndi zochitika zowonjezereka, kusuntha, mgwirizano, mphamvu m'thupi lawo imadyedwa mwachangu kuposa momwe mafuta amadziunjikira.

Ndi kagayidwe kabwinobwino, munthu amakhala ndi thupi lolimbitsa thupi, losakhazikika bwino thupi ndipo samakonda kulemera msanga. Kuchepa pang'ono kwa thupi kumathandizira kuwoneka ngati mapaundi owonjezera, ntchito yochepetsedwa ndikuyenda.

Kusiyana kwa kuthamanga kwa mayankho amakanidwe amthupi kumadalira kwambiri moyo wa munthu. Kuthamanga kwa kagayidwe kachakudya kagayidwe kameneka kumachitika pakudya bwino komanso kudya pang'ono, kuchita masewera olimbitsa thupi mokwanira komanso kupuma mokwanira.

Ndizotheka kuwonjezera kuchuluka kwa kagayidwe chifukwa chomanga minofu ndi mphamvu (anti-cellulite), momwe magazi amayenda bwino.

Wofunika kuchita nawo kagayidwe kamadzi ndi madzi. Kugwiritsa ntchito kwake kokwanira kumakupatsani mwayi wochepetsa chilimbikitso chanu ndikuphatikiza mafuta ochedwa mu kagayidwe kachakudya.Zochita zamkati zimathandizira pakamagona kwambiri, zomwe zimalimbikitsa kukonzanso kwa maselo aubongo ndikupanga mahomoni okula, komanso kupezeka pafupipafupi ndi mpweya watsopano - mpweya ndi kuwala kumathandizira kupanga mavitamini ndikuwonjezera kuyenda.

Zomwe zimayambitsa kuchepa kwa kuchuluka kwa metabolic ndi hypodynamia ndi kusowa kwa michere mthupi. Anthu ambiri, poyesayesa kukhalabe ndi mawonekedwe abwino, amapitiliza kudya, chifukwa maselo awo amakhala ndi vuto la kusowa kwamafuta ndi chakudya chamagulu, ndipo izi, zimachepetsa kagayidwe.

Kuchuluka kwa machitidwe a metabolic amachepetsa komanso kukhala ndi moyo wongokhala, chifukwa thupi lilibe nthawi yoti liwotche zopatsa mphamvu. Nthawi zina kagayidwe kake kamacheperachepera ndi kusowa kwa mahomoni a chithokomiro, kumwa mowa wambiri ndi khofi m'magazi.

Metabolism ndi njira yosinthira mankhwala osinthika omwe amalowa mthupi lathu. M'mawu osavuta, kagayidwe kake ndi pamene thupi limaphwanya chakudya chomwe tinadya timagawo ting'onoting'ono ndikupanga mamolekyulu atsopano a thupi lathu.

Mawu akuti Metabolism pawokha adapangidwa kuchokera ku liwu lachi Greek "Metabole", lomwe limamasulira kuti "kusintha" kapena "kusintha". Kwambiri mawu awa akuphatikiza - mawonekedwe a mahomoni, ndi thupi, komanso kudalira kokhazikika kwa thupi chifukwa cha kuchuluka kwa zopatsa mphamvu zomwe mumadya. Chifukwa chake, kuti timvetse bwino, tiyeni tichite chilichonse mwadongosolo.

Choyamba, iwo amene amasamala za kunenepa “kuchepetsa thupi” ayenera kuganizira za kagayidwe kachakudya. Kuyankhula mwamwano, koma zikuwoneka kagayidwe kake ndi mtundu wa uvuni, kuchuluka kwa kuwotcha kwa zopatsa zathu kumatengera mphamvu yake. Mulingo wambiri wa metabolism nthawi zambiri umagwira ntchito zodabwitsa - umachepetsa kuchuluka kwa zopatsa mphamvu mpaka thupi kuti thupi liyambe kudya zokha. Chifukwa chake mafuta amachoka.

RMR (Kubwezeretsa Metabolic Rate) - kuchuluka kwa zopatsa mphamvu zomwe ndizokwanira kuthandiza ntchito zofunika kwambiri m'thupi. Kwa munthu aliyense, chizindikiro ichi ndi payekha - ichi ndi chibadwa choperekedwa.

Gawo lotsatira la kagayidwe kake ndi kulemera kwa thupi ndi minofu. Pali kudalira kwachindunji kwa chimzake - kukweza minofu yayikulu - kagayidwe kakakulu ndi mosemphanitsa. Chifukwa chiyani? Inde, theka la kilogalamu imodzi ya minofu "imawononga" 35-50 calories patsiku. Mafuta omwewo amapulumutsanso zopatsa mphamvu za 5-10 zokha.

Chigawo chachitatu - chithokomiro chanu. Chifukwa chake, upangiri wofunikira ndi wa iwo opitilira 30 ndizomveka kupita kwa dokotala kuti akapititse mayeso onse a mahomoni + ultrasound a chithokomiro. Ndi iye yemwe amakhala ndi fusion mwachindunji pama metabolism ndi kuwotcha mafuta.

Malingaliro awiri ofunikira chimodzimodzi okhudzana ndi metabolism yathanzi.

Chinyengo - Gulu la mankhwala omwe amachititsa minofu, maselo a thupi lanu, kakulidwe kake komanso kaphatikizidwe ka ma amino acid.

Catabolism - kuwonongeka kwa mamolekyulu azakudya chifukwa cha kusinthika kwawo kukhala mphamvu ya thupi lanu.

Ndi mphamvu yolandilidwa kuchokera ku catabolism yomwe ndiyofunikira pa moyo wonse wathupi.

Ndiye kodi mumagwiritsa ntchito bwanji "mafuta anu oyaka" munjira yoyenera? Inde, zonse, pazonse, sizovuta.

Gawo loyamba - imani kutsogolo kwagalasi, dziyang'anireni nokha moona mtima ndikudziwa mtundu wa thupi lanu - izi ndizomwe metabolism imagwirizana mwachindunji ndipo, kwenikweni, gawo loyambira mpaka kuyamba kuyendetsa makina anu omwe amawotcha mafuta.

Tonse ndife osiyana, koma kuchuluka kwa asayansi ambiri amapanga mitundu itatu ya matupi athu:

Ili ndi thupi laling'ono

Mawonekedwe ake ndi chifuwa,

Ndikovuta kupeza minofu yambiri,

Kuthamanga kwambiri kagayidwe.

Ngati inunso muli ngati ectomorph yemweyo "yonyansa", ndiye kuti pali kofunikira kudya mafuta ambiri. Ndipo pali chisangalalo chokaikira - ectomorph ayenera kudya asanagone kuti aletse njira za catabolism. Pafupifupi zochitika zonse zolimbitsa thupi mu ectomorphs ziyenera kupita kwa magulu ena a minofu. Zingakhale zabwino kugwiritsa ntchito zakudya zamagulu owonjezera.

Masewera, othamanga,

Maonekedwe a thupi ndi amakono,

Ma Mesomorph nthawi zambiri amakhala olimba,

Musakhale ndi mavuto ndi minofu yomanga,

Atha kukhala ndi mavuto onenepa kwambiri.

Alibe mavuto ndi zomangamanga, komanso kupanga mafuta owonjezera. Izi sizabwino - nthawi zonse muyenera kuyang'anira zomwe mumadya komanso kuchuluka. Ndiye kuti, Kwa mesomorphs, zakudya zosankhidwa bwino ndizofunikira. Palibenso njira yomwe mungapangire popanda katundu wokhazikika wa Cardio.

Maonekedwe ozungulira a chithunzi,

Ndipo minofu ndi mafuta ochulukirapo amakula, monga amanenera, "ndi bandi",

Khalani ndi mavuto ochepetsa thupi

Chofunikira kwambiri cha endomorphs ndi zakudya zopatsa mphamvu zama calorie + pafupipafupi Cardio - kuthamanga, njinga, kuyenda.

Gawo lotsatira ndikulimbana ndi malingaliro omwe abwera chifukwa cha zomwe tafotokozazi - metabolite wodekha komanso wodekha.

Pang'onopang'ono kagayidwe - yowonetsedwa pakulakalaka kwambiri komanso kupanda chidwi chofuna kusuntha ndi kuchita masewera olimbitsa thupi. Apa, choyambirira, Ndikofunikira kusintha zakudya komanso zakudya momwe mumadyera. Pambuyo pake, zotsatira zake zidzakhala zosavuta kuthandiza maphunziro akuthupi.

Mofulumira kagayidwe - m'malo mwake, zimafotokozedwera chikhumbo chofuna kudya zochepa ndikuyenda zina zambiri. Anthu otere nthawi zambiri amakhala achisoni poona kuti zimawavuta kwambiri kupeza minofu yambiri ngakhale akuyesetsa. Anthu omwe ali ndi metabolism yachangu amafunika chakudya choyenera, chopatsa mphamvu komanso njira yophunzitsira bwino yomwe imatembenuza mphamvu zomwe zalandiridwazo kupita nazo kumanja.

Gawo lomaliza. Kuchepetsa thupi ndikugwiritsa ntchito kagayidwe kachakudya mthupi lanu mwanzeru.

Kodi metabolism imadalira chiyani?

1.Zaka, kulemera, kutalika, jenda, thupi (zokhudza mitundu ya thupi tiwerenge pamwambapa)

2.Zakudya zopatsa thanzi, zolimbitsa thupi (ndi kuphatikiza kwawo koyenera, kutengera mtundu wa kapangidwe ka thupi),

3.Mkhalidwe wathanzi (maziko a mahomoni okhazikika, omwe amayesedwa ndi dotolo-endocrinologist),

4. Thanzi (kusowa kwa nkhawa komanso zinthu zina zogwedeza psyche).

Njira za kagayidwe kachakudya mu minofu ya adipose ndizosakwiya pang'onopang'ono poyerekeza ndi metabolism ya minofu. Iwo omwe ali ndi mavuto ambiri onenepa kwambiri amafunikira mphamvu zochepa, komabe amadya zoposa zofunika. Mphamvu yowonjezera "yodyedwa" iyi sikugwiritsidwa, koma mwachangu imalowa "m'matumbo" athupi lathu - kwina kuti ndikaike? Mwachilengedwe, ndi metabolism yotere, kuchepa thupi sizingatheke.

Mafuta ochulukirapo, omwe amalowa mkati mwa ziwalo zamkati, amakhudza kukhazikika kwa dongosolo la endocrine ndikugwedeza mawonekedwe athu a mahomoni. Mwa akazi, mwachitsanzo, mafuta owonjezera amthupi amachititsa kuchepetsedwa kapena kuzungulira kwakanthawi. Pali mwayi wopanga metabolic syndrome.

Ichi ndi gawo lomwe mafuta ochepetsa thupi amatsogolera kuphwanya kwakukulu kwa kagayidwe kazinthu - lipid ndi chakudya. Umu ndi momwe munthu amayambira "kutupa" kwenikweni kuchokera ku chilichonse. Mavuto a mtima ndi matenda oopsa. Kupsinjika ndi kuchuluka kwa shuga m'magazi kumakwera kwambiri.

Komabe, ziyenera kudziwika kuti Zizindikiro zonsezi sizigwira ntchito pa metabolic syndrome, ngati zikuwonetsa kuti thupi lanu (chiuno ndi kulemera kwanu) ndizabwinobwino. Ngakhale, ngakhale zili choncho, kuyendera madokotala ndikofunikira.

Lekani kunyenga nokha!

Chotsani mafuta ndi mafuta osavuta m'zakudya (chokoleti, masikono, makeke, batala, ndi zina).

Patsani malire mapuloteni omata (bere la nkhuku, mkaka, dzira loyera) ndi CHIKWANGWANI (zipatso, masamba). Chifukwa chake mumasintha kagayidwe kanu ndi kufulumizitsa kagayidwe kanu.

Dulani chakudya - m'malo mwake, amachepetsa kagayidwe.

Kwezani kamvekedwe ka minofu, chitani masewera, onjezani katundu pa minofu. Wolemba econet.ru.

Metabolism: chilankhulo chophweka, mungachikonze bwanji?

Kodi kagayidwe ndi chiyani ndikuwongolera bwino kunyumba? Mwanjira yosavuta, timafotokozera tanthauzo la metabolism, njira zazikulu zowongolera ndikusamalira pamlingo woyenera!

Kuthamanga kwa kusintha ndikusintha chakudya kukhala mphamvu kumatchedwa metabolism. Zomwe zimagwiritsidwa ntchito zimagwiritsidwa ntchito popereka njira zamkati, pogawa chakudya, komanso zolimbitsa thupi. Pafupifupi 80% imapita kukasinthana koyambira ndi kugaya chakudya, zotsala kuti zisunthe.

Metabolism imatanthawuza anabolism ndi catabolism. Ngakhale njirazi zimachitika nthawi imodzi, zimasiyana pamachitidwe. Poyambirira, chakudya chimagawika m'macronutrients, kenako m'magulu osavuta. Mukuchita izi, mphamvu imatulutsidwa, yomwe imayeza ndi ma calories, ndipo mamolekyulu atsopano a maselo ndi minofu amamangidwa pamaziko ake. Kuthamanga kwa machitidwe kumakhudza:

Werengani kuwerengera kwanu kwa basal metabolic pogwiritsa ntchito Calculator yathu!

Ndi mtengo wokwanira komanso mphamvu, munthu saopsezedwa ndi kunenepa kwambiri komanso mavuto azaumoyo. Zizolowezi zoyenera zosadya, kusowa masewera olimbitsa thupi kumabweretsa kuwoneka kwamafuta ochulukirapo, shuga wambiri ndi cholesterol. Mosiyana ndi izi, calorie iliyonse ikawerengedwa, thupi silipeza kuchuluka kwamapuloteni, zakudya, mafuta, omwe amatsutsana ndi njira zamankhwala am'magazi.

Mulingo wambiri wa leptin, mahomoni omwe ali ndi mphamvu ya kagayidwe kazinthu zam'mimba komanso chilakolako cha chakudya, zimatengera kuchuluka kwa minofu ya adipose komanso kudya zakudya zamagulu ambiri. Ndi mtundu wina wa zopatsa thanzi, thupi limagwirizana ndi kuchuluka kwake, ndipo mukasinthira ku mtundu wina, umayamba kukwiya. Chifukwa chake, nkovuta kwa anthu onenepa kuti apirire zovuta za njala. Kusintha kwakuthwa kwakanthawi kochepa kwa zakudya kumakhala kukuchuluka ndikuchepa kwa kagayidwe kazakudya ka 45%.

Mwa anthu, akudzitopetsa ndi chakudya ndikulowa m'zipinda zolimbitsa thupi, chidwi cha leptin chimachepa. Ngakhale mulingo wake ukasinthidwa, thupi siloyesa kudziunjikira nkhokwe. Ndi kuchepa kwamafuta, mahomoni samapangidwa omwe amakhudza ntchito ya ziwalo ndi ma cell. Kuperewera kwa boron kofunikira pakupanga kwa estrogen kumabweretsa kuchuluka kwa mafuta pamimba.

Pofuna kuti muphwanye masinthidwe achilengedwe, muyenera kuwerengetsa kuchuluka kwa zopatsa mphamvu monga kagayidwe kake. Mwachitsanzo:

1. Kwa mkazi wazaka zopitilira 45, kutalika 165 ndi kulemera makilo 75, zikuwoneka motere: (9, 99 * 75) + (6, 24 * 45) - (4.92 * 45).
2. Mtengo womwe umakhalapo ndikuyenera kukhala wamphamvu.

Ngati muchepetsera kuchuluka kwa zopatsa mphamvu, thupi lidzakhala munjira yolipirira.

Atatha kudya, anthu ena amawononga mphamvu zochulukirapo, pomwe ena amakhala ndi chiuno mchiuno. Kodi nchifukwa ninji ena amawotcha ma calories ngati mu chitofu, ena amayamba kunenepa kuchokera kumlengalenga? Choyambirira chachikulu ndi majini. Masiku ano, pali njira zomwe zimathandizira kudziwa majini omwe ali ndi vuto lopanga ma enzymes ena. Anthu omwe ali ndi gene la Atkins (AMY1) amatha kudya chilichonse popanda kupereka mawonekedwe a thupi. Iwo omwe alibe mwayi wokhala ndi makope angapo, ndibwino kuiwalako zokhuta ndi zakudya zotsekemera. Kuphatikiza apo, mtundu wa MMP2, womwe umayang'anira kuchuluka kwamafuta, unapezeka mwa akazi.

Zinthu zomwe sizingasinthidwe zimatchedwa tuli. Izi ndi:

Komabe, magawo amphamvu - zakudya, kuchuluka kwa mahomoni, zochitika zimayendetsedwa ngati mukufuna. Kuyanjana kwa mbali yoyamba komanso yachiwiri kumatsimikizira mgwirizano wamkati wamkati.

Pankhaniyi, zinthu zingapo zomwe zimatsogolera ku kukwanira ziyenera kukumbukiridwa. Zaka khumi zilizonse, kagayidwe kake kamachepa moyenera 10%. Zifukwa:

• kusinthasintha kwamafuta,
• kuchepa kwa ntchito
• nkhawa.

Mimba imayambitsa kukhumudwa kwa basal metabolism. Poyambirira, thupi limakhala ndi michere. Pafupi kwambiri ndi kubereka, shuga ndi cholesterol zimachulukana. Pambuyo pamimba, thupi limachira kwakanthawi.Kusintha kwa mahomoni nthawi zambiri kumasokoneza ntchito ya endocrine system - kupanga kwa mahomoni a chithokomiro opangidwa ndi chithokomiro cha chithokomiro. Izi zimafuna chithandizo chamankhwala.

Pofuna kuti asasinthe chilichonse m'moyo, ambiri amamwa mankhwala okhala ndi mahomoni a steroid, omwe sangachitike. Ngati kuli koyenera kufikira vutoli ndikusintha zizolowezi, metabolism imatha kuthamanga popanda vuto ku thanzi.

Mphamvu zambiri zomwe zimagwiritsidwa ntchito patsiku, zopatsa mphamvu zambiri zimagwiritsidwa ntchito usiku. Kwa okonda masewera, 1 makilogalamu a minofu yamatumbo amawotchedwa patsiku 100 kcal, mafuta 30 okha. Chothandiza kwambiri ndi kuphunzira mozungulira ndikusinthanitsa katundu wolemera komanso wapakatikati. Njira ina yofulumira yotumizira thupi ndi kagayidwe kake ndiyochita masewera olimbitsa thupi. Pambuyo pokweza ma dumbbells ndi zopatsa mphamvu zamasamba zimatayika masana. Uphungu woyipitsitsa ndikudya pang'ono komanso kuchita masewera olimbitsa thupi tsiku lililonse. Katundu wowonjezera komanso zakudya zopanda pake zomwe zimakhala ndi zopatsa mphamvu zochepa zimachepetsa njira zonse.

Ndikofunika kuwona kuchuluka kwa zakudya. Kuti mukhale ndi mphamvu, zakudya zopatsa thanzi zimalimbikitsidwa mpaka katatu pa tsiku. Kuti chakudya chamafuta azitenthedwa, ndibwino kudya malinga ndi wotchi ya metabolic. Mutha kudzichitira nokha zofufumitsa ndi maswiti mpaka masana. Mpaka madzulo, zopatsa mphamvu zimagwiritsidwa ntchito. Ngati mumadya zakudya izi usiku, mphamvuyo imasinthidwa kukhala mafuta.

Chakudya cham'mawa chimakhala 70% yazakudya za tsiku ndi tsiku. Kukana chakudya m'mawa kumabweretsa kulemera kwa 7 makilogalamu pachaka. Ndikofunika kupatutsa chakudya kuti mulimbikitse kagayidwe kachakudya. Pachakudya choyamba sikofunikira kudya phala. Mapuloteni ndi zinthu zamkaka zimakhala ndi asidi wa mandala, omwe amathandiza kuti minofu ipangidwe. Mazira, sangweji yokhala ndi buledi wopanda tirigu ndi tchizi, nyemba za nyemba, mtedza umapereka satiety kwa nthawi yayitali. Mapuloteni amawumbidwa kwa nthawi yayitali, chifukwa chake kagayidwe kake kamachuluka ndi 35%.

Mukatha kudya nkhomaliro, mumatha kudya zipatso. Zipatso ndi maapulo a citrus, kuwonjezera pa thanzi la fiber ndi ma organic acid, zimathandizira kagayidwe kake. Kufikira maola 16, shuga wamagazi amachepetsedwa, ndipo mchere suwononga chiwerengero. Chakudya chamadzulo, mapuloteni ndi masamba - mabere, nyama, nsomba. Musaiwale zokometsera:

Zonunkhira zimathandiza kugaya chakudya komanso kugwiritsa ntchito mafuta.

Osataya khofi wachilengedwe. Kapu ya chakumwa imathandizira kagayidwe kazakudya ndi 14% mwa kukulitsa kugunda kwa mtima ndikuyambitsa dongosolo lamanjenje. Tiyi yobiriwira yothandiza. Zonse ndi za ECGC - chowonjezera. Ngati mumamwa mpaka makapu asanu, 5% yakulemera imatayika m'miyezi itatu.

Kusamba ndi sauna, nthunzi yotentha imayambitsa metabolism yamafuta. Magazi amayamba kuyendayenda kudzera m'mitsempha mwachangu. Pambuyo pakuwoneka ngati madontho a thukuta, thupi limasinthira kuzizira. Mphamvu zambiri zimagwiritsidwa ntchito pa thermoregulation. Zotsatira zake, ma foni awiri a mphindi 10 akukwana. Mukazolowera kuchuluka kwa katundu - 4 imayitanitsa kwa mphindi 15. Thupi limataya madzi ambiri, motero ndikofunikira kumwa madzi kapena tiyi wamafuta popanda shuga.

Mukapumula, ntchito ya ziwalo ndi machitidwe imayendera, maselo amasinthidwa. Munthu amafunika maola osachepera 7 kuti akhale ndi mphamvu. Ndibwino kuti musagone usiku, monga glucose amadumpha, mphamvu ya maselo kupita ku insulin imalephereka, kulephera kwa mahomoni kumachitika. Chifukwa cha kuchepa kwa leptin, kumakhala kovuta kuti uzilamulira kudya. Thupi limazindikira kusowa kwa kugona ngati kupsinjika ndikutulutsa cortisol m'magazi, zomwe zimakhudza mapangidwe "osungika". Pomaliza: moyo wokonzedwa bwino, umakhala wogwirizana kwambiri mkati.

Sungani kagayidwe kanu ndipo khalani athanzi!

Poyesa kuchepa thupi kapena kuchepa minofu, timayamba kulowa magawo osiyanasiyana a zakudya: momwe mungadyere moyenera, kuchuluka kwa macro- ndi micronutrients amafunika kuti mukwaniritse zolinga zamasewera, zomwe zakudya ndizabwino komanso zomwe zimakhala zoyipa. Koma kumveketsa kwathunthu pazinthu izi sikungakhale kwachidziwikire kuti metabolism ndi chiyani.M'nkhani ya lero, tiona momwe kagayidwe kazakudya zingapo zimapangidwira komanso zomwe zimakhudza kuchuluka kwa metabolic.

Kuchokera pamalingaliro azinthu zathupi, kagayidwe kazinthu zonse ndizomwe zimachitika mthupi lanu, ndizofunikira kwa moyo wabwinobwino. M'moyo watsiku ndi tsiku, metabolism imadziwika kuti metabolism.

Kodi chilankhulo chovutachi ndi chiani? Metabolism ndi njira zonse zomwe zimachitika pakutsata ndikugwiritsa ntchito michere ina. Nthawi zonse timalandira zinthu zazing'ono komanso zazikulu zazikulu ndi chakudya, madzi, mpweya, ndi zina. Chifukwa cha kagayidwe kazinthu, timazitaya: timazigwiritsa ntchito ngati mphamvu, timazisonkhanitsa tomwe timapangira minofu ya adipose, timawalola kuti ayambenso minofu yovulala, ndi zina zambiri.

Pali chinthu china monga basal metabolism. Uku ndi mtundu wa chizindikiro cha momwe thupi lanu limafunikira mphamvu pakupuma kuti likhale ndi moyo wabwinobwino. Kuwerengera kumadalira mtundu wanu, zaka, kutalika, kulemera kwanu komanso kuchuluka kwa zochitika zolimbitsa thupi. Musanayese kulemera kapena kuchepa thupi, onetsetsani kuti mukuwerenga metabolism yanu ya basal. Palibenso chifukwa choloŵera m'nkhalangoyi osamvetsetsa, mukuchita bwanji komanso chifukwa chiyani mukuchita.

Mwachitsanzo, pakupumula, thupi lanu limasowa ma calorie 2,000 kuti achite bwino ntchito zonse ndikukhala ndi magwiridwe antchito onse. Ngati mukufuna kuchepetsa thupi, muyenera kudya zopatsa mphamvu zochepa. Ngati mukufuna kupeza minofu yambiri - zambiri. Zowonadi, zonsezi ndi mawerengeredwe a masamu, ndipo chiwerengerochi sichowona nthawi zonse. Ngati ndinu wachinyamata wamtundu wa ectomorphic thupi ndipo muli ndi metabolism yothamanga, simudzalemera kwambiri, ngakhale kwambiri kuposa momwe mumakhalira. Ngati mumachepetsa thupi komanso mumakonda kukhala onenepa kwambiri, koma izi ndi zoona.

Kuti michere yonseyi yomwe timadya itengere mokwanira ndi thupi, iyenera kuti ipangidwe kukhala zinthu zosavuta. Mwachitsanzo, minofu yathu safuna mapuloteni monga momwe angapangire kuti achire komanso kuti akule. Tikufuna amino acid okha (22 kwathunthu), omwe amafunikira ntchito ya minofu. Pokonza chimbudzi, mapuloteniwo amawagwera kukhala amino acid, ndipo thupi limawathandizira pazofunikira zake. Mwachitsanzo, leucine ndi valine amagwiritsidwa ntchito nthawi yomweyo kukonza minofu yowonongeka panthawi yophunzitsira, tryptophan imagwiritsidwa ntchito kupanga dopamine, glutamine imagwiritsidwa ntchito pokhalira chitetezo cha mthupi, etc. Kuwonongeka kwa chinthu chovuta kukhala chophweka kumatchedwa anabolism. Ndi anabolism, thupi limalandira mphamvu mu ma calorie, omwe timagwiritsa ntchito zolimbitsa thupi. Ili ndiye gawo loyamba lathu la metabolism.

Gawo lotsatira la metabolism ndi catabolism. Kuwonongeka kwa minofu ya minofu kapena kuwotcha mafuta nthawi zambiri kumalumikizidwa ndi izi, koma kufunikira kwake ndikochulukirapo. Mwanjira yayikulu, catabolism ndiye kapangidwe kazinthu zovuta kupatula zosavuta. Kukonzanso kwa minofu kumakhudzana mwachindunji ndi catabolism, timawona izi ndi machiritso a mabala, kukonzanso magazi ndi njira zina zomwe zimachitika mthupi lathu popanda kudziwa kwathu.

Mapuloteni amafunikira thupi lathu pazinthu zingapo zofunika zachilengedwe, kuphatikizapo:

1. Kukonzanso ndikupanga maselo atsopano a minofu.
2. Kubwezeretsa microtraumas minofu minofu itatha mphamvu mphamvu.
3. Kupititsa patsogolo kwa njira zamitundu mitundu yonse.
4. Kapangidwe ka mahomoni ogonana ndi magwiridwe antchito a endocrine.
5. Mayendedwe azakudya: mavitamini, mchere, chakudya, mahomoni, ndi zina zambiri.

Mukukonzekera, puloteni imaphatikizika ndi amino acid. Izi zimatchedwa protein metabolism.

Osati kuchuluka kokha, komanso kuchuluka kwa mapuloteni ndikofunikira. Kuphatikizika kwa Amino acid ndi komwe kumatsimikizira kufunika kwa mapuloteni. Ngati ndizosowa, ndiye kuti chimangotenga gawo laling'ono la zosowa zathupi.Izi zimagwira makamaka pamapulogalamu azomera. Zomera za nyemba zimasiyanitsidwa ndi akatswiri ena azakudya, popeza zimakhala ndi mitundu yambiri ya ma amino acid.

Ndi ma protein a nyama, zinthu ndizosiyana. Nthawi zambiri mawonekedwe ake amino acid amakhala ochulukirapo, ndipo amakhala ndi zofunikira zambiri zamamino acid zomwe ndizofunikira kwambiri kwa osewera panthawi yophunzitsira kwambiri.

Zakudya zomanga thupi ndi "mafuta" athupi lathu. Glucose, yemwe zakudya zimaphatikizika panthawi ya kagayidwe, ali ndi chuma chokwanira kudziunjikira m'chiwindi ndi minofu ngati glycogen. Ndi glycogen yomwe imapangitsa minofu kukhala yowoneka bwino komanso yodzaza. Zatsimikiziridwa kuti minofu yodzazidwa ndi glycogen imakhala yamphamvu komanso yolimba kuposa minofu yopanda kanthu. Chifukwa chake, kuphunzitsidwa kwamphamvu mu masewera olimbitsa thupi ndikosatheka popanda kuchuluka kwa chakudya chamagulu mu chakudya.

Popanda chakudya, mumakhala osagwira, oopsa komanso ogona. Ndiye chifukwa chake, nthawi zambiri pakudya chamafuta ochepa, osewera amadandaula kuti thanzi lawo silili bwino. Pali ma carbohydrate okhala ndi index yayikulu ya glycemic (yosavuta) ndi index yotsika ya glycemic (zovuta).

Zakudya zamafuta zosavuta zimaphatikizapo maswiti onse, makeke, makeke, mpunga Woyera, zipatso zambiri, timadziti ndi zakumwa zina zotsekemera. Mndandanda wawo wa glycemic umasiyanasiyana kuchokera 70 mpaka 110. Mbewu zosavuta monga chimanga zimaphatikizapo mbewu zonse, pasitala kuchokera ku tirigu wa durum, ndiwo zamasamba, buledi wopanda tirigu ndi zipatso zina zouma.

Kagayidwe kazinthu zosavuta komanso zovuta za chakudya ndizosiyana mosiyanasiyana. Zakudya zamafuta osavuta zimatchulidwanso kuti zimathamanga, chifukwa zimangodzaza thupi ndi mphamvu, koma mphamvu izi sizokwanira kanthawi kochepa. Inde, mukumva kuwonjezeka kwa magwiridwe antchito, kuwonjezereka kwa mphamvu, kusintha kwa kusunthika ndi kusunthika, koma kumatenga mphamvu kuchokera pa mphindi 40. Kuchepetsa kwawo kuthamanga kwambiri, amaphulika msanga mpaka glucose. Izi zimakwiyitsa kwambiri insulini, yomwe imathandizira kuti minofu ya adipose ikhale yambiri, komanso kuvulaza kapamba. Kuphatikiza apo, kudya zakudya zosavuta zamankhwala ochulukitsa kumapha ambiri kulakalaka, ndipo izi ndizofunikira panthawi yopeza minofu yambiri, pamene muyenera kudya pafupipafupi 6-8 patsiku.

Inde, mankhwala omalizira omaliza a carbohydrate iliyonse ndi glucose. Koma chowonadi ndi chakuti m'makankhwala ovuta a carlos njirayi imatenga nthawi yayitali - kuchokera ku 1.5 mpaka maola 4. Izi sizimabweretsa kuchuluka kwa mafuta, popeza kulibe kulumpha kowopsa pamlingo wa insulin m'magazi. Zakudya zomanga thupi zovuta kuzimanganso zimapanga chakudya. Ngati alipo okwanira, mutha kugwira ntchito mochita masewera olimbitsa thupi komanso kupitirira apo. Ngati sichoncho, luso la moyo wanu lidzachepa.

Ntchito yofunikira mu kagayidwe ka mafuta imaseweredwa ndi chiwindi. Imagwira ngati mtundu wa fyuluta momwe zinthu zakusokonekera kwamafuta zimadutsira. Chifukwa chake, iwo omwe samatsatira mfundo za zakudya zoyenera, mavuto a chiwindi ndiofala. Kuchuluka kwamafuta m'zakudya zanu kuyenera kukhala kochepa kwambiri. Madokotala ambiri opatsa thanzi amalimbikitsa kudya mpaka gramu imodzi yamafuta pa kilogalamu imodzi yakulemera kwa thupi. Komanso, zitsimikizike ziyenera kukhala mafuta osakwaniritsidwa amafuta, omwe ali ndi nsomba ndi nsomba zam'nyanja, mtedza, mafuta a masamba, avoca ndi mazira. Amakhudza bwino ntchito yamtima wamagazi, chifukwa amathandizira kutsitsa cholesterol yamagazi.

Nthawi zambiri mafuta amayikidwa osati pansi pakhungu, komanso pakati pa ziwalo zamkati, ndipo kunja sikumawonekeratu. Amatchedwa mafuta a visceral. Kumuchotsa kumakhala kovuta kwambiri. Kusokonekera kwa mafuta kagayidwe kumabweretsa kukuwonjezeka kwa mafuta a visceral. Chifukwa cha izi, mpweya wochepa komanso michere yopindulitsa imaperekedwa kwa iwo, ndipo ntchito yawo imayamba kuchepa, zomwe zingayambitse kukula kwa matenda oopsa.

Chofunikira kwambiri m'zakudya ndi zakudya zoyenera ndizotalikirapo kuposa zopatsa mphamvu, mapuloteni, mafuta ndi chakudya.Matupi athu sangakhalepo ndi kugwira ntchito popanda madzi. Maselo athu, ziwalo zamkati, minofu, magazi, mwanabele zimapangidwa pafupifupi ndi madzi. Ochita masewera ambiri amaiwala kufunika kopeza madzi okwanira komanso momwe mchere wamchere umakhudzira moyo wanu komanso phindu lanu.

Ngati simukumwa madzi okwanira, mumakumana ndi mavuto am'mutu pafupipafupi, kuthamanga kwa magazi, kugona, kukwiya komanso mavuto am'mimba. Chofunikira chanu chatsiku ndi tsiku ndi malita atatu a madzi oyera. Izi zimasinthanso kuchuluka kwa mchere wamchere, zimathandizira kukonza kwa impso ndipo zimathandizira kuthamanga kwa kagayidwe.

Madzi ambiri ndi mchere wamchere wochokera kunja kwa thupi ndi mkodzo ndi thukuta. Chifukwa chake, kuwonjezera pa madzi wamba, tikulimbikitsidwa kumamwa madzi amchere nthawi zonse. Idzakhudza zofuna za thupi zamchere zamchere ndi micronutrients ena opindulitsa. Ngati mchere wopanda kubwezeretsedwanso, malo omwe mumalumikizana, mafupa ndi minofu ya mafupa amawonongeka. Kuchulukitsidwa kwa mchere wama mchere m'madzi osiyanasiyana kungakhale kosiyana. Kusankha "kumanja" kwamadzi am'madzi omwe adzakuthandizeni kukhala ndi thanzi labwino, ndi katswiri wokhazikika amene angatero pazoyeserera.

Iyi ndi mphindi yokhayokha, koma ndi ukalamba, anthu ambiri amachepetsa mphamvu ya metabolic. Izi nthawi zambiri zimadziwika asanakwanitse zaka 30. Chaka chilichonse, kagayidwe kake kamacheperachepera. Chifukwa chake, munthu wamkulu akamakula, amakonda kwambiri kulemera. Kuyambira kuyambira wazaka 25, chisamaliro chapadera chiyenera kulipidwa pazakudya zabwino. Zakudya zanu zopatsa mphamvu, zomanga thupi, zamafuta komanso zomanga thupi ziyenera kuwerengedwa bwino. Kupatuka kuzinthu izi kuchokera mbali ina kapena kwinakwake kumakhala kocheperako, apo ayi metabolism imachepetsa, ndipo mudzapeza mafuta ochulukirapo. Muyenera kuyesetsa kudya zamagawo ang'onoang'ono pafupipafupi. Zomwe mumadya zimapangidwa ndi mapuloteni amanyama ndi chakudya chamagulu amafuta okhala ndi index yotsika ya glycemic. Pambuyo pa maola 6-7 madzulo, ndikulimbikitsidwa kuti musiye kwathunthu mafuta. Chakudya chizikhala cholowerera mokwanira, kotero kuti michere yambiri mu zakudya zanu, izikhala bwino.

Amuna amatha kukhala ndi minofu yambiri kuposa azimayi. Izi zimathandizidwa, choyambirira, ndi testosterone ya abambo aamuna, popanda kukula kwa minofu ndizosatheka. Mlingo wa testosterone wamkati mwa bambo wathanzi umakhala wokwanira kambiri kuposa mzimayi.

Kuchuluka kwa minofu kumafuna mphamvu zambiri kuti igwire ntchito. Momwemo, metabolism ya basal mwa amuna idzakhala yapamwamba, chifukwa minofu yanu imatha mphamvu ngakhale mutakhala kuti mupumula kwathunthu. Mwanjira ina, kuti muchepetse kunenepa kwambiri, mwamunayo adzafunika kudya zopatsa mphamvu zambiri kuposa mkazi.

Kwa azimayi, momwe zinthu zilili mosiyana. Mitundu yambiri ya estrogen imathandizira kuti minofu ya adipose ipangidwe. Amayi omwe sakudya mokwanira komanso ali kutali ndi dziko lapansi la masewera komanso masewera olimbitsa thupi nthawi zambiri amalemera msanga. Mafuta, mosiyana ndi minofu, sifunikira mphamvu yowonjezera pakugwira ntchito kwake. Chifukwa chake, amayi samakhala ndi metabolism yofulumira ngati ya amuna.

Kuti metabolism yanu ikhale yachilendo, komanso kuthamanga mtsogolo, muyenera kutsatira malamulo osavuta awa azakudya:

1. 
   Akhmanov, Matenda a M.S. Chilichonse chomwe muyenera kudziwa (+ DVD-ROM) / M.S. Akhmanov. - M: Vector, 2010 .-- 352 p.
2. 
   Akhmanov, Mikhail Matenda a shuga okalamba / Mikhail Akhmanov. - M: Nevsky Prospect, 2006 .-- 192 p.
3. 
   Astamirova, H. Njira zina za matenda ashuga. Choonadi ndi Chonama (+ DVD-ROM): Monograph. / H. Astamirova, M. Akhmanov. - M: Vector, 2010 .-- 160 p.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusayiti, kukambirana ndi akatswiri ndizofunikira nthawi zonse.

Kodi metabolic syndrome ndi chiani?

Ichi ndi gawo lomwe mafuta ochepetsa thupi amatsogolera kuphwanya kwakukulu kwa kagayidwe kazinthu - lipid ndi chakudya. Umu ndi momwe munthu amayambira "kutupa" kwenikweni kuchokera ku chilichonse. Mavuto a mtima ndi matenda oopsa. Kupsinjika ndi kuchuluka kwa shuga m'magazi kumakwera kwambiri.

Komabe, ziyenera kudziwika kuti Zizindikiro zonsezi sizigwira ntchito pa metabolic syndrome, ngati zikuwonetsa kuti thupi lanu (chiuno ndi kulemera kwanu) ndizabwinobwino. Ngakhale, ngakhale zili choncho, kuyendera madokotala ndikofunikira.

Momwe mungapangitsire kagayidwe kanu kuti muchepetse thupi?

Lekani kunyenga nokha!

Chotsani mafuta ndi mafuta osavuta m'zakudya (chokoleti, masikono, makeke, batala, ndi zina).

Patsani malire mapuloteni omata (bere la nkhuku, mkaka, dzira loyera) ndi CHIKWANGWANI (zipatso, masamba). Chifukwa chake mumasintha kagayidwe kanu ndi kufulumizitsa kagayidwe kanu.

Dulani chakudya - m'malo mwake, amachepetsa kagayidwe.

Kwezani kamvekedwe ka minofu, chitani masewera, onjezani katundu pa minofu. Wolemba econet.ru.

Kodi mumakonda nkhaniyo? Kenako tithandizireni kanikiza:

Chiwonetsero ndi chinyengo

Malingaliro awiri ofunikira chimodzimodzi okhudzana ndi metabolism yathanzi.

Anabolism ndimagulu amachitidwe amomwe amachititsa minyewa, maselo a thupi lanu, kakulidwe kake komanso kapangidwe ka ma amino acid.

Catabolism - kugawanika kwa mamolekyulu a chakudya pakusintha kwawo kwina kukhala mphamvu ya thupi lanu.

Ndi mphamvu yolandilidwa kuchokera ku catabolism yomwe ndiyofunikira pa moyo wonse wathupi.

Ndiye kodi mumagwiritsa ntchito bwanji "mafuta anu oyaka" munjira yoyenera? Inde, zonse, pazonse, sizovuta.

Gawo loyambirira - imirirani pamaso pa kalilore, dziyang'anireni nokha moyenera ndikudziwona mtundu wa thupi lanu - izi ndi zomwe metabolism imagwirizana mwachindunji ndipo, gawo loyamba loyambitsa makina anu oyatsira mafuta.

Tonse ndife osiyana, koma kuchuluka kwa asayansi ambiri amapanga mitundu itatu ya matupi athu:

• Ili ndi thupi laling'ono
• Mawonekedwe ake ndi chifuwa,
• Mapewa ake ndi ochepa
• Khungu limamanga
• Palibe minofu
• Ndikovuta kupeza minofu yambiri,
• Kuthamanga kwambiri kagayidwe.

Ngati inunso muli ngati ectomorph yemweyo "yonyansa", ndiye kuti pali kofunikira kudya mafuta ambiri. Ndipo apa pali chisangalalo chochepa chosakayika - ectomorph iyenera kudyedwa musanagone kuti mugwiritse ntchito njira zamatsenga. Pafupifupi zochitika zonse zolimbitsa thupi mu ectomorphs ziyenera kupita kwa magulu ena a minofu. Zingakhale zabwino kugwiritsa ntchito zakudya zamagulu owonjezera.

• Masewera, othamanga,
• Maonekedwe a thupi ndi amakono,
• Ma Mesomorph nthawi zambiri amakhala olimba,
• Musakhale ndi mavuto ndi minofu yomanga,
• Atha kukhala ndi mavuto onenepa kwambiri.

Alibe mavuto ndi zomangamanga, komanso kupanga mafuta owonjezera. Izi sizabwino - nthawi zonse muyenera kuyang'anira zomwe mumadya komanso kuchuluka. Ndiye kuti, mesomorphs, zakudya zosankhidwa bwino ndizofunikira. Palibenso njira yomwe mungapangire popanda katundu wokhazikika wa Cardio.

• Maonekedwe ozungulira a chithunzi,
• Ndipo minofu ndi mafuta ochulukirapo amakula, monga amanenera, "ndi bandi",
• Otsika
• Khalani ndi mavuto ochepetsa thupi
• Pang'onopang'ono kagayidwe.

Chofunikira kwambiri cha endomorphs ndi zakudya zopatsa mphamvu zama calorie + pafupipafupi Cardio - kugwiritsa ntchito, kuyendetsa njinga, kuyenda.

Gawo lotsatira - kuthana ndi malingaliro omwe abwera chifukwa cha zomwe tafotokozazi - mwachangu komanso pang'onopang'ono kagayidwe.

Pang'onopang'ono metabolism - yowonetsedwa pakulakalaka kwambiri ndi kusowa chidwi chofuna kusunthira ndikuchita masewera olimbitsa thupi. Apa, choyambirira, ndikofunikira kusintha zizolowezi zazakudya ndi zomwe mumadya mwazonse. Pambuyo pake, zotsatira zake zidzakhala zosavuta kuthandiza maphunziro akuthupi.

Fast metabolism - m'malo mwake, akuwonetsa kuti akufuna kudya zochepa komanso kusunthira zina. Anthu otere nthawi zambiri amakhala achisoni poona kuti zimawavuta kwambiri kupeza minofu yambiri ngakhale akuyesetsa. Anthu omwe ali ndi metabolism yachangu amafunika chakudya choyenera, chopatsa mphamvu komanso njira yophunzitsira bwino yomwe imatembenuza mphamvu zomwe zalandiridwazo kupita nazo kumanja.

Gawo lomaliza . Kuchepetsa thupi ndikugwiritsa ntchito kagayidwe kachakudya mthupi lanu mwanzeru.

Kodi metabolism imadalira chiyani?

1. Zaka, kulemera, kutalika, jenda, thupi (zokhudza mitundu ya thupi zomwe taziwerenga pamwambapa),
2. Zopatsa thanzi, zolimbitsa thupi (ndi kuphatikiza kwawo koyenera, kutengera mtundu wa kapangidwe ka thupi),
3. Mkhalidwe waumoyo (kuchuluka kwa mahomoni, monga adayendera ndi endocrinologist)
4. Zaumoyo wamaganizidwe (kusowa kwa nkhawa komanso zinthu zina zilizonse kugwedeza psyche).

Njira za kagayidwe kachakudya mu minofu ya adipose ndizosakwiya pang'onopang'ono poyerekeza ndi metabolism ya minofu. Iwo omwe ali ndi mavuto ambiri onenepa kwambiri amafunikira mphamvu zochepa, komabe amadya zoposa zofunika. Mphamvu yowonjezerayi "yodya" siumatha, koma ikupita mu mafuta "azosunga" - ndikuti ndiyani? Mwachilengedwe, ndi metabolism yotere, kuchepa thupi sizingatheke.

Mafuta ochulukirapo, omwe amalowa mkati mwa ziwalo zamkati, amakhudza kukhazikika kwa dongosolo la endocrine ndikugwedeza mawonekedwe athu a mahomoni. Mwa akazi, mwachitsanzo, mafuta owonjezera amthupi amachititsa kuchepetsedwa kapena kuzungulira kwakanthawi. Pali mwayi wopanga metabolic syndrome.

Momwe mungapangitsire kagayidwe kanu kuti muchepetse thupi?

• Lekani kunyenga nokha!
• Chotsani mafuta ndi mafuta osavuta m'zakudya zanu (chokoleti, masikono, makeke, batala, ndi zina).
• Dzichepetsani mafuta mapuloteni otsika kwambiri (bere la nkhuku, mkaka, dzira loyera) ndi fiber (zipatso, masamba). Chifukwa chake mumasintha kagayidwe kanu ndi kufulumizitsa kagayidwe kanu.
• Kuchepetsa chakudya - m'malo mwake, amachepetsa kagayidwe.
• Kwezani kamvekedwe ka minofu, chitani masewera, onjezerani katundu pa minofu.

Mwachidziwikire, aliyense, ngakhale kutali ndi masewera, adamva mawu akuti "metabolism". Ambiri nthawi zambiri amadzitchulira okha, koma samvetsetsa bwino tanthauzo lake.

M'nkhaniyi timvetsetsa mawu komanso kuphunzitsira momwe tingagwiritsire ntchito chidziwitso chatsopano kukonza matupi athu. Sindidzawerengera zamankhwala ophatikizidwa m'nkhaniyi, koma ndiziwonetsa mfundo zazikulu ndikuyesa kufotokoza, monga nthawi zonse, mchilankhulo chofikira.

Kupenda - Uku ndi njira ya metabolic mu chamoyo chilichonse, munthu amachita. Pochita, kuchuluka kwa ma kilocalories omwe timapanga patsiku amatchedwa metabolism.

Metabolism imakhala ndi chikhalidwe chimodzi - liwiro . Ndiye kuti, liwiro lomwe izi, zimasinthana. Koma zambiri za izi pambuyo pake, komanso za mitundu ya kagayidwe.

Metabolism imakhala ndi njira ziwiri, kapena, m'malo mwake. Njira izi zimatchedwa catabolism ndi anabolism. Aliyense amadziwa liwu lachiwiri motsimikiza, chifukwa chamawu ndi nthabwala za "anabolics".

Catabolism - njira mu thupi yogawa zophatikizika ndizosavuta, ndikugwiritsa ntchito ngati mphamvu. Kupatula apo, kugawanitsa kumatha kukhala chakudya, komanso kunena, matupi athu nanu.

Tilongosole pang'ono apa. Tikadya china chake, chimagawanika zosavuta zinthu ndipo amagwiritsidwa ntchito ndi thupi ngati mafuta. Iwo adadya sangweji ndipo kudakhala chakudya, mapuloteni ndi mafuta m'thupi. Koma ngati tili ndi njala, ndiye kuti thupi limakakamizidwa kudzipenda lokha kuti lipereke kuchuluka kofunikira kwa zopatsa mphamvu kuti mukhale ndi moyo.

Njirayi ikhudza zonse kuyambira ndi ziwalo zosafunikira kwambiri za thupi, kapena malo osungirako (mafuta), kuonetsetsa ntchito ya magawo ofunikira kwambiri a thupi - ubongo, mtima, ndi zina zambiri.Minofu imavutika limodzi ndi mafuta, chifukwa thupi limafunikira mapuloteni.

Chinyengo - Ndondomekoyo ndikusinthanso kwakale, ndipo ndikuyambitsa kupanga kulumikizana kuzovuta kuchokera kuzosavuta. Mwachitsanzo: mudadya sangweji, njira za catabolic "zidasinthira" kukhala B / W / U, gawo la zopatsa mphamvu zomwe zimagwiritsidwa ntchito pazosowa zazikulu, ndipo tsopano anabolism imapanga minofu, mafuta, glycogen pazinthu zotsalira.

M'malo mwake, mafupa, ulusi wamanjenje, tendons, ndi zonse zomwe tili nazo zimapangidwa kudzera mu anabolism.

Metabolism, monga lamulo, imagawidwa pazofunikira, kugaya chakudya komanso kugwira ntchito.

Zoyambira kagayidwe amatenga kagayidwe kofunikira kuti thupi likhale lolimbitsa thupi likapumula. Ngati mumagona, thupi limagwiritsa ntchito zinthu zina kupuma, kugunda kwa mtima ndi ntchito zina zambiri za thupi lathu.

Mukamawerengera zopatsa mphamvu ndi katundu, mulimonse, ngakhale mutafuna kuonda. osaloledwa kudya zakudya zochepa zopatsa mphamvu kuposa zomwe mumafunikira poyambira metabolism. Kupanda kutero, zitha:

- Kuchepetsa kagayidwe,

- kuchepa kwa minofu,

- kuwonongeka kwa ntchito zamkati,

- idachepetsa ntchito zamaganizidwe.

Zotsatira zonsezi zimafotokozedwa ndikuti thupi ladzakhala lopanda zothandizira, ndipo liyamba kuchepetsa zofuna zawo. Mungachite bwanji? Zowonongeka zamabweza. Lipirani zochepa - gwiritsani ntchito ndalama zochepa.

Zogaya kagayidwe kachakudya ndi komwe kamayambitsa kugawidwa kwa chakudya kukhala zinthu "zosatheka" ku thupi ndi cholinga chogawa komanso kugwirira ntchito. Munjira zopangira kuwerengera kagayidwe, kamene kamapezeka pa intaneti, zoyambira ndi zofunikira m'mimba sizisiyanasiyana ndipo zimangotchedwa "metabolism".

Yogwira kagayidwe ndiye kagayidwe ka ntchito ya ntchito iliyonse yakuthupi. Kuyenda, kuphunzitsa ndi zochitika zina ndizokhudzana mwachindunji ndi metabolism yogwira. Ndi kagayidwe kameneka kamene timaganizira mosalekeza mu mapulogalamu aliwonse, kuphatikiza misa, komanso kuchepetsa thupi, komanso kuyanika.

Pali kale china chosewerera nacho. Kutengera zolinga, titha kufewetsa thupi (kukhazikika), kapena kuwononga pang'ono (kuyanika). Izi sizitibweretsera mavuto omwe adanenedwa polingalira za kagayidwe kachakudya. Koma, musapitenso mopambanitsa.

Ma calories ofunikira kuti kagayidwe kogwira ntchito azifanizidwa ndi mtengo wolimbitsa thupi ndikuwongolera mkati mwa 300-500 kcal, osati zochulukirapo. Zokha, izi zimatha kusinthana, koma zonse zimatengera mtundu umodzi wosavuta - kuchuluka kwa minofu yolimba yomwe mumakhala nayo.

Tsopano za kuchuluka kwa metabolic. Kutalika kwake, mwachangu mkati mwathu mumakhala kuyenda kwa zinthu. Izi ndizofunikira kwambiri kuti phindu lalikulu - timafuna kuti minofu ikule msanga. Ndipo kuchepa thupi - tikufuna kuti mafuta achoke mwachangu.

Kuphatikiza apo, koyambirira, njira ya anabolic imachitika, ndipo chachiwiri, njira ya catabolic. Ndipo pamenepo, komanso mumawu amenewo, zingakhale bwino ngati kuchuluka kwa kagayidwe kake kuli kwambiri. Momwe mungafulumizire izi popanda kuvulaza thupi, ndikupeza zomwe mukufuna kupita patsogolo , tidzakambirana m'nkhani ina.

Kodi metabolism sichovuta kudziwa, chifukwa makolo, ophunzitsa, ndi madokotala akhala akuchita nawo metabolism wathanzi kuyambira ali mwana. Ndiye kuti, pafupifupi chilichonse kupatula agogo ake, omwe amafuna kukudyetsani kufa ndi ma pie ndipo. Mu chitsanzo ichi, agogo abwino amathandizira kusokonezeka kwa metabolic, koma agogo sangakhale gwero lalikulu la mavuto. Pazomwezi, komanso momwe mungafulumizire kagayidwe kake kuti muchepetse kunenepa, timalankhula mwatsatanetsatane.

Pa intaneti komanso atolankhani ali ndi zokambirana zambiri ngati zida zowonjezera mphamvu zimathandizira kuti metabolism ifulumire, ndipo ngati ikugwira ntchito, momwe mungasiyanitsire chinthu chamtengo wapatali kuchokera ku zinyalala zamtengo wapatali zopanda ntchito. Awa ndimalo onena moona mtima kuti kudya zakudya zambiri komanso kuchita masewera olimbitsa thupi sikuti ndizophweka, komanso njira yokhayo yodalirika yopangira thupi kugwiritsa ntchito mphamvu mwachangu. Kuchita masewera olimbitsa thupi ndi yankho labwino kwambiri ku funso loti mungafulumizitse kagayidwe.

Momwe mungafulumizitse kagayidwe kake kuti muchepetse thupi?

Kunena zowona, zopatsa thanzi komanso zanzeru sizitha kuthamangitsa kagayidwe, koma zinthu zingapo (khofi wokhazikika, mwachitsanzo) zitha kulimbikitsa dongosolo lamanjenje ndikukakamiza thupi kuwononga mphamvu zambiri. Momwemonso zomwe amafunira mafuta.

Ingoganizirani mitundu itatu ya kagayidwe: choyambirira, cham'mimba komanso chogwira ntchito. Zoyambira ndi zam'mimba ndizomwe zimayendetsa ntchito zofunika kwambiri za thupi: kuyamwa kwa chakudya, kuganiza, kupenya, magazi, kutulutsa, kukula, kusinthika ndi zina zotero - pafupifupi 80% ya mphamvu zonse zolowa mthupi zimagwiritsidwa ntchito pa iwo! Mphamvu yogwira kagayidwe (i.e. mphamvu zolimbitsa thupi) imatenga 20% yokha.

Nthawi yonseyi mthupi lanu muli njira ziwiri za kagayidwe: catabolism ndi anabolism.

Catabolism ndiye chiwonongeko ndi mawonekedwe a zinthu zomwe zimalowa m'thupi. Mwachitsanzo, kugawanika kwa mapuloteni kukhala amino acid omwe amabwera ndi chakudya. Kuchitikaku kumayendera limodzi ndi kutulutsidwa kwa mphamvu, zopatsa mphamvu ndi ma kilocalories omwe omwe amawerengedwa mosamala kwa omwe amakhala ndi moyo wathanzi.

Chiwonetsero ndi njira yosinthira ya katabolism. Ndikofunikira mukafunikira kutenga ma amino acid omwe agawanika kale ndikuwapanga kukhala zida zomangira minofu. Kukula kwaumunthu, kuchiritsa kwa mabala - zonsezi ndizotsatira za anabolism.

Chifukwa chake, kuchokera pamawonedwe a masamu, kukula kwa thupi (minofu, mafuta ndi zina zonse) ndikusiyana pakati pa catabolism ndi anabolism. Mphamvu zonse zomwe mulibe nthawi yoti muwononge, zimayamba zoyamba kunenepa ndi zinthu zina zazing'ono kupita ku ma nook ena ndi mndandanda wa thupi, kaya ndi minofu kapena chiwindi.

Kupititsa patsogolo kagayidwe kake ndi gawo lalikulu pakuchepetsa thupi, koma ambiri amazichita molakwika. Mwachitsanzo, zolimbitsa thupi zimawonjezeka kwambiri, pomwe nthawi yomweyo zimachepetsa kwambiri zakudya. Kupatula apo, thupi lidzalandira ma calories ochepa, metabolism imachepetsa ndipo mafuta sapita kulikonse, amathanso kuyikika pamimba ndi lamba.

Njira yofananira iyi imasokonezeranso kuchuluka kwa maholide: munthu amayamba kumva njala, kupsinjika, kugona, kusokonezeka kwa chilakolako chogonana. Sitifunikira kagayidwe kakang'ono kotere!

Momwe mungalimbikitsire metabolism mwanzeru komanso popanda zotsatira zoyipa?

Kulimbitsa thupi ndi masewera, kuphatikiza ndi chakudya chochulukirapo sikungakupangitsani kukhala wamphamvu, komanso kuthamangitsa kagayidwe kamene kamakhala ndikuchepetsa. Chodabwitsa, ma calorie omwe amalandiridwa ndi bungwe la masewera azitha kugwiritsidwa ntchito kwambiri osati masewera okha, komanso pantchito zina zonse za thupi lanu, kuphatikiza chakudya ndi zinthu zoyambira! Ndiye kuti, mukakhala okangalika kwambiri komanso osusuka, ndiye kuti kagayidwe kanu kadzakhala kokhazikika.

Thupi lidzasinthanso magwiridwe antchito akugaya chakudya pang'ono, tsopano chakudya chochepa chamoto chimatumizidwa makamaka kumisempha. Koma zigawo zamafuta zidzayamba kufa ndi njala ndikusungunuka pang'onopang'ono.

Kuchokera pazomwe tafotokozazi, ndizosavuta kunena kuti: metabolism yothamanga sikokha palokha mtengo - ndi chida chomwe chimangokhala chokwanira pokhapokha pochita masewera olimbitsa thupi nthawi zonse.

Ngati moyo wanu sukutenga nthawi yayitali m'masewera olimbitsa thupi, ngati mbewa yabwino ya pakompyuta komanso mpando wofewa kuphimba mfundo zina, kuiwala momwe mungapangire kagayidwe. Munthu amene amangokhala amangokakamizidwa mwa njira yakale - zakudya komanso zakudya zokha.

Kubadwa kwabwino komanso kopanda kagayidwe kachakudya

Kumvetsetsa funso la momwe mungapangire kagayidwe, anthu nthawi zonse amakumana ndi chodabwitsa cha kubereka kwabwino komanso kobadwa nako. Kampani iliyonse pamakhala munthu amene amadya keke ndi nkhumba pakudya kamodzi, koma nthawi yomweyo amakhalabe owuma ngati mtengo. Izi ndizonse za iye ndipo amanong'oneza nsanje - akuti, ndinalandira metabolism yabwino kuchokera kwa makolo anga. Koma mnzake, skier komanso wokonda zakudya, nthawi yomweyo amakulitsa mimba kuchokera pa karoti imodzi yaiwisi. Samakhala wokondwa komanso wogwiritsidwa ntchito moperewera.

Kafukufuku wa asayansi awonetsa kuti kagayidwe kakapangidwe ka pang'onopang'ono kamapezeka m'matenda angapo osowa omwe amayenda ndi vuto la mahomoni. Choyamba, madokotala amakumbukira hypothyroidism - mkhalidwe wa kusowa kwa mahomoni a chithokomiro.

Ponena za anthu akhungu, tifunika kuyang'anitsitsa: ambiri a iwo, ngakhale kuti si othamanga, ali osewera kwambiri, anthu omwazika, kuphatikiza, amakhala osankha pakadyedwe kake komanso machitidwe azakudya, ngakhale atakhala kuti samazindikira. Anthu ocheperako nthawi zambiri amakhala owonda chifukwa choti amakhala akhungu kuyambira ubwana wawo ndipo mwachibadwa amakhala okhaokha. Mwina amakhalabe ndimitsempha yolimba, ntchito yokhala phee komanso kugona tulo tambiri, chifukwa sakhala ndi chidwi chambiri chakudyedwa.

Onse akatswiri azamisala komanso akatswiri azamisala amati mu zochuluka za milandu zomwe timaganiza kuti ndizobadwa nazo zimathandizira kuti thupi lizitha komanso kuonda ndizotsatira zamaphunziro, osati ma genetics. Mwamaganizidwe, m'maganizo, sitimawaona anthu awa molondola: zimawoneka ngati timadya nthawi zonse, ngakhale zimachitika kuti amakhala ndi zakudya zopatsa thanzi, ndipo izi zimadzetsa chinyengo pakati pa ena okhala nawo.

Kuchokera ku malamulo akuluakulu, omwe adapangidwa koyambirira kwa nkhaniyo (phindu lochulukirapo ndi catabolism minus anabolism), ngakhale sangabisike.

Matenda a metabolism

Matenda a Hormonal, kuperewera kwa zakudya m'thupi ndi khola la matenda zimayambitsa matenda a metabolic. Izi nthawi zambiri zimafotokozedwa ngati mafuta ochulukirapo osakanikirana chifukwa chosokonezeka pamagetsi. Koma izi ndizongotengera kunja, pomwe mkati mwanjira sizosangalatsa, monga: kuchuluka kwa cholesterol, kuvulala kwamtima, ndi zina zambiri. Kutupa, khungu losasangalatsa, tsitsi lodwala - zonsezi pamwambapa ndi chifukwa cha kusokonezeka kwa metabolic.

Nkhani yabwino: nthawi zambiri, mutha kuthana ndi zonsezi ndi zakudya. Koma kuti muwonetsetse kuti simukufunika thandizo lakuchipatala, muyenera kuchitanji? Uko nkulondola, tembenukira ku chithandizo chachipatala ichi!

Mawu akuti "metabolism" amagwiritsidwa ntchito poyankhula ndi akatswiri azakudya komanso othamanga, olimbitsa olimbitsa thupi ndipo nthawi zonse amachepetsa thupi.

Nthawi zambiri, mawuwa amagwiritsidwa ntchito potanthauza "metabolism". Koma chomwe chiri, sikuti aliyense amadziwa. Tiyeni tiyese kuzindikira.

Zomwe Zimayambitsa ndi Zotsatira za Kulephera kwa Metabolic ndi Metabolism

Ngati kulephera kumachitika pagawo lililonse la catabolism kapena anabolism, ndiye kuti njirayi imakhala chinthu chofunikira chophwanya metabolism yonse. Kusintha koteroko kumakhala kwachilengedwe kotero kuti kumalepheretsa thupi la munthu kugwira ntchito moyenera ndikuchita dongosolo lodzilamulira.

Kusagwirizana mumachitidwe a metabolic kumatha kuchitika pagawo lililonse la moyo wa munthu. Ndizowopsa kwambiri paubwana, pamene ziwalo zonse ndi mawonekedwe ake ali pamlingo wopanga. Mu ana, zolephera za metabolic zimakhala ndi matenda akuluakulu ngati awa:

Zomwe zimayambitsa ngoziyi ndi izi:

1. cholowa (masinthidwe pamabadwa, matenda obadwa nawo),
2. njira yolakwika ya moyo (kusiya, kupsinjika, kuperewera kwa chakudya, kugwira ntchito kwakanthawi, kusowa zochita tsiku ndi tsiku),
3. wokhala m'malo okhala ndi uve (utsi, fumbi, madzi akumwa akumwa).

Pakhoza kukhala zifukwa zingapo zolephera zama metabolic process. Izi zitha kukhala kusintha kwa pathological mu ntchito ya tiziwalo tofunika: gren adrenal, gland pituitary ndi chithokomiro.

Kuphatikiza apo, zoyambirira zakulephera zimaphatikizapo kusagwirizana ndi zakudya (chakudya chouma, kudya pafupipafupi, chidwi chowawa pakudya kwamphamvu), komanso cholowa cholowa.

Pali zizindikiro zingapo zakunja zomwe ungaphunzirepo pawokha kuzindikira mavuto a catabolism ndi anabolism:

• wonenepa kapena wonenepa kwambiri
• kutopa kwadzidzidzi ndi kufalikira kwa malekezero akumwamba ndi otsika,
• Mbale zofooka zam'madzi ndi tsitsi lophweka,
• zotupa za pakhungu, ziphuphu zakumaso, kutsekemera, kufooka kapena kufiyira kwawonjezere.

Kusokonezeka kwa Metabolism - Zizindikiro

Nthawi zambiri, kuthamanga, kapena, mochedwa kuchepa kwa thupi, kungakhale chifukwa chosintha mthupi. Pofuna kupewa zoterezi, ndikofunikira kutsogolera, kusiya zizolowezi zoipa ndikumvetsera thupi lanu. Kuchepetsa kapena kufulumira kwa metabolism kumatha kudziwoneka mwa mawonekedwe otsatirawa:

• kuwoneka kwa tsitsi ndi brittle, kuwola kwa mano, mavuto a pakhungu.
• kuphwanya zam'mimba, kudzimbidwa, chopondapo,
• kuchuluka kwambiri kapena kuchepa kwa thupi,
• mwa akazi
• malingaliro osalamulirika a ludzu kapena njala.

Zizindikiro zoterezi, kuphatikiza pa kusintha kwa kayendedwe ka metabolic, zimatha kuwonetsa zovuta zazikulu zaumoyo. Chifukwa chake, ndikofunikira kufunsa dokotala munthawi yake. Mwinanso kupimidwa ndi kuyesedwa kungafunike kuti mudziwe ngati muli ndi matenda oyenera ndikukhazikitsa chithandizo choyenera.

Momwe mungakhazikitsire kusinthana ndi chakudya?

Kodi kagayidwe kachakudya mu thupi kamayamba kale kulingalira. Tsopano muyenera kumvetsetsa mawonekedwe ake ndi njira zobwezeretsera.

Kupanga kagayidwe koyambirira m'thupi ndi gawo lake loyamba. Nthawi yake, chakudya ndi michere zimalowa. Pali zakudya zambiri zomwe zimatha kuthana ndi metabolism ndi metabolism, mwachitsanzo:

• zakudya zopezeka ndi masamba owola masamba (beets, udzu winawake, kabichi, kaloti),
• nyama yoyonda (filimu yankhuku yopanda khungu, nyama yamwana),
• tiyi wobiriwira, zipatso za malalanje, ginger,
• nsomba zokhala ndi phosphorous (makamaka m'madzi)
• zipatso zosowa (ma avocados, coconuts, nthochi),
• amadyera (katsabola, parsley, basil).

Ngati kagayidwe kake kali bwino, ndiye kuti thupi limakhala laling'ono, tsitsi ndi misomali mwamphamvu, khungu lopanda zodzoladzola, komanso kukhala bwino kumakhala bwino nthawi zonse.

Nthawi zina, zakudya zomwe zimathandizira kukonza kagayidwe kazachilengedwe sizingakhale zovomerezeka komanso zosamveka. Ngakhale izi, ndizovuta kuchita popanda iwo pankhani yokhazikitsa kagayidwe.

Osangoyamika ndi zopangidwa ndi chakudya kuchokera kumera, komanso ndi njira yoyenera yochitira tsiku ndi tsiku, mutha kubwezeretsa thupi ndi kagayidwe. Komabe, ndikofunikira kudziwa kuti izi sizigwira ntchito munthawi yochepa.

Kubwezeretsanso kwa kagayidwe kachakudya ndi njira yayitali komanso yaying'ono yomwe sikutanthauza kupatuka pa maphunzirowa.

Pochita ndi nkhaniyi, nthawi zonse muziyenera kuganizira zotsatirazi:

• chakudya cham'mawa chovomerezeka,
• kudya okhwima
• kuchuluka kwamadzi ambiri.

Kuti mukhale ndi metabolism muyenera kudya nthawi zambiri komanso pang'ono. Ndikofunika kukumbukira kuti chakudya cham'mawa ndichofunikira kwambiri chomwe chimayambitsa kagayidwe. Iyenera kuphatikiza tirigu wokhathamira wokwera kwambiri, koma madzulo osiyanapo, ndibwino kuzikana ndikuwakonda pazinthu zama protein ochepa, monga kefir ndi tchizi chanyumba.

Kuthamanga mwachilengedwe kumathandizira kugwiritsidwa ntchito kwamphamvu kapena mchere wambiri wopanda mafuta. Tisaiwale za zokhwasula-khwasula, zomwe zimaphatikizapo utsi wozungulira. Ndi iye yemwe angathandize kutulutsa poizoni wambiri ndi cholesterol m'thupi, kwambiri kuti magazi a cholesterol ochepetsera asafunike

Metabolism - ndi chiyani? M'mawu osavuta, titha kufotokozeredwa ngati njira zopitilira mu thupi la munthu. Ndipo mwachidule, kagayidwe kamene kamathandiza kukhalabe ndi ntchito zofunika zonse.

Kodi imathandizira bwanji kagayidwe?

Pali lingaliro loti metabolism imafulumira, zovuta zochepa zimayamba ndi kulemera kwa thupi. Momwe mungafulumizitse kagayidwe kake kuti muchepetse thupi? Pali njira zingapo - zakudya zosiyanasiyana, mankhwala osokoneza bongo, zovuta za vitamini ndi mankhwala, koma sizodalirika nthawi zonse, chifukwa kulemera kwa munthu sikudalira kagayidwe kake kokha.Musaiwale za mawonekedwe a thupi ndi zolimbitsa thupi. Ndikofunika kukumbukira kuti metabolism yothamanga ikhoza kukhala chizindikiro cha mavuto azaumoyo.

Katundu Wofulumira wa Metabolism

Poganizira momwe mungachulukitse kagayidwe, anthu ambiri amasankha zakudya zina kuti azidya. Nthawi zina amalimbikitsidwa kudya zakudya zochepa m'malo angapo kangapo patsiku kuti asayiwale za madzi akumwa. Nthawi zambiri menyu ofananawa amaphatikizapo:

• mbewu zonse
• nyama yokonda
• zopangidwa mkaka
• maapulo ndi zipatso,
• nsomba
• tiyi wobiriwira ndi khofi.

Metabolism-imakulitsa zakumwa

Nthawi zina kuthamanga kwa kagayidwe kachakudya kungayambitse kumwa kwa zakumwa zina. Kuphatikiza pa zakudya zamadzimadzi, munthu sayenera kuyiwala za zakudya zabwino komanso masewera olimbitsa thupi. Monga zakumwa, tikulimbikitsidwa kutenga:

• madzi - pambuyo pogona, kusintha kagayidwe,
• tiyi wobiriwira - chifukwa cha zomwe zili mu kakhetin mmenemo, ntchito yoyaka mafuta imayamba,
• mkaka - chifukwa cha calcium zomwe zili gawo la metabolism zimapangidwira,
• khofi - caffeine imachepetsa njala ndikuchepetsa njira ya metabolic.

Mavitamini a kagayidwe kake ndikuwotcha mafuta

Funso lothamangitsira kagayidwe m'thupi ndi bwino kufunsa adotolo. Izi ndichifukwa choti kusokonezedwa kwina kulikonse kungawononge thupi lathu. Pambuyo popenda ndi kuzindikira moyenera, kudya komanso kudya mavitamini owonjezera, monga, mwachitsanzo, atha kutumizidwa ngati chithandizo.

• mafuta amafuta - amachepetsa mafuta m'thupi, potero kubwezeretsa kagayidwe,
• folic acid - imathandizira kulimbitsa chitetezo cha mthupi, chifukwa chomwe kagayidwe kazakudya kamapangika,
• mavitamini a magulu B, C, D, A - kutsogolera kuthamanga kwa metabolism ndi 10%, chifukwa cha kuchuluka kwa insulin.

Amagwira bwanji ntchito

Metabolism imaphatikizapo magawo akuluakulu, angapo a iwo:

• kukonza chakudya, kapena, michere yomwe ili ndi,
• Kusintha michereyi kukhala tinthu tating'onoting'ono,
• Kuchotsa zinyalala m'maselo,
• kupereka maselo ndi zinthu zatsopano zomanga.

Ndiye kuti, mwa kuyankhula kwina, chakudya, kulowa m'thupi lathu, chimayamba kulowa m'mimba, pomwe, mothandizidwa ndi madzi am'mimba, chimagawika m'magawo ang'onoang'ono omwe amagawidwa kukhala zinthu zofunikira m'thupi komanso zonyansa. Kenako, zinthu zofunikira (mavitamini, ma amino acid, mchere, mapuloteni, mafuta, chakudya ndi zinthu zina zomwe zimakhudza ntchito yofunika) zimatengedwa ndi maselo, ndipo nditatha, ndizotulutsa ndowe, thukuta komanso mkodzo.

Zinthu zofunikira zomwe sizigayidwa zingathenso kusiya thupi. Izi zitha kuchitika kaamba ka zinthu zosiyanasiyana, monga kuperewera kwa zinthu zina, kuperewera kwa zakudya, kusachita bwino tsiku lililonse, ndi zina zambiri.

Ndikofunika kudziwa kuti tinthu tating'onoting'ono kwambiri tomwe tidapereka thupi panthawi ya chakudya ndi mphamvu. Ndiye amene amatipatsa mphamvu kuti tisunthe, kupuma, kuganiza ndi kulankhula. Popanda zakudya zoyenera, kugwira ntchito kwa zinthu zopanda moyo, kuphatikiza munthu, ndizosatheka.

Kupanga Mankhwala Osokoneza bongo

Nthawi zina, ndi mawonekedwe a malingaliro momwe mungapangitsire kagayidwe kake ndikuchepetsa thupi, pali kufunitsitsa kugwiritsa ntchito mitundu yonse ya mankhwala. Chodziwika kwambiri pakati pawo ndi zakudya zowonjezera pa Turboslim ndi Lida, zomwe zili ndi zotsutsana zingapo:

• kusalolera payekha pazinthu zomwe zimapanga malonda,
• mimba ndi mkaka wa m`mawere
• matenda a mtima

Mankhwala aliwonse ayenera kumwedwa pokhapokha mukaonana ndi dokotala komanso kumufotokozera za matendawo. Kudya kosalamulirika kwa mankhwalawa kumatha kusokoneza thanzi la wodwalayo, ndipo kuthamanga kwa kagayidwe kachakudya kamakhala vuto lalikulu.Ma stimulants, anabolics, ndi mankhwala ena amphamvu nthawi zina amagwiritsidwa ntchito ngati mankhwala, chifukwa chake ndikofunikira kulingalira za kupezeka kwa zotsutsana ndi zoyipa:

• kamwa yowuma
• kugona kusokonezedwa
• akukumbutsa
• thupi lawo siligwirizana
• tachycardia
• kuphwanya kwam'mimba thirakiti.

Mitundu ya kagayidwe

Sayansi yamakono imasiyanitsa mitundu itatu ya kagayidwe: kofunikira (choyambira), kogwira, kugaya chakudya.

1. Basic metabolism - wochita kagayidwe kachakudya panthawi yomwe munthu saganizira nkomwe. Mwachitsanzo, pakadzuka m'mawa, pomwe chakudya cham'mawa sichilowe m'thupi, chimayendetsa njira zamthupi mwathu, monga mapuloteni, mafuta a metabolism, ndi zina zambiri. Kuphatikiza apo, metabolism yayikulu imayang'anira zimango zamtima, matumbo, kupuma, ziwalo zobisika, dongosolo lamagazi ndi ziwalo zina ndi machitidwe. Mwa njira, ubongo wamunthu umangokhala ndi 1-2% ya kuchuluka kwa thupi lonse, ndikugwiritsa ntchito mphamvu mpaka 25%.
2. Yogwira kagayidwe - kumwa michere pa masewera olimbitsa thupi. Kusunthika kwakukulu kumayambitsa metabolism yogwira, ndipo nayo, ma calories amayamba kuwotchedwa kwambiri. Munthu yemwe amachita nawo masewera olimbitsa thupi ndipo nthawi zambiri amakhala wokangalika sathandizira kagayidwe kokhazikika, komanso wamba.
3. Zakudya kagayidwe kazakudya ndi chimbudzi cha chakudya chotengedwa ndi anthu. Zambiri zimatengera zomwe munthu adadya masana: zopatsa mphamvu zama calorie zimakhudza mwachindunji mphamvu zomwe thupi limagwiritsa ntchito pakukumba, kuchotsera komanso kuchotserera.

Magawo a metabolism

Njira zomwe zimapanga metabolism zimachitika magawo awiri: catabolism ndi anabolism.

Catabolism -kusonkhanitsa mphamvu kwa thupi ndi zinthu zofunika pa gawo lotsatira la kagayidwe. Panthawi imeneyi, mamolekyulu azakudya amawonongeka ndikuwonjezedwa.
Nawonso, catabolism inagawika m'magawo atatu:

1. chimbudzi - mapuloteni, lipids, ma polysaccharides, ndiye kuti mamolekyu akulu azinthu zachilengedwe, amayamba kugaya, ndikupanga tinthu tating'onoting'ono,
2. mayamwidwe - kupitirira apo, ziwonetserozo zimayamba kukhala zazing'ono kwambiri chifukwa cha kuyamwa kwa maselo. Mwambiri, amasintha kukhala acetyl coenzyme A, omwe amatulutsa mphamvu,
3. makutidwe ndi okosijeni - njirayi imatembenuza mamolekyulu kukhala madzi ndi mpweya wa kaboni. Popeza maselo sangathe kuyamwa mamolekyulu akulu, amafunika kugawidwa kukhala tinthu ting'onoting'ono. Apa, mukusinthana, kusinthika kovuta kwa chinthu chimodzi kupita kwina kumachitika.

Chinyengo - kugwiritsa ntchito mphamvu kuti apange minofu yatsopano. Thupi limayamba kupanga zigawo za cell monga ma nucleic acids ndi mapuloteni. Kapangidwe ka mamolekyu ovuta mkati mwa anabolism amapezeka m'magawo atatu:

1. Choyamba kumabwera kupanga ma monosaccharides, amino acid, isoprenoids, ma nucleotides, ndiye kuti, oyambilira osavuta kwambiri,
2. zinthu zomwe zimapezeka zimakhala mafayilo olimba ndi mphamvu kuchokera ku ATP,
3. ndiye molekyulu imayamba kukhala yovuta mwa kukonzanso, motero kupanga lipids, polysaccharides, mapuloteni, ma acid a nucleic.

Mofulumira komanso pang'onopang'ono kagayidwe

Njira zoyambira mthupi zimatha kuchitika mwachangu kapena pang'onopang'ono. Mulingo wa metabolic ukakhala wochepera, sikuti mafuta onse omwe amapsa amawotchedwa, zotsalira zake zimayikidwa m'malo ovuta a thupi. Chifukwa chake mbali, m'mimba, mafupa amafuta amayamba, chiuno chimalimba, ndipo chiwano chachiwiri chimakula. Pankhaniyi, zimatenga nthawi yayitali kuti asinthe michere kukhala mphamvu.

Ndi metabolism yofulumira, m'malo mwake, kulemera kwa munthu sangasungidwe pamlingo woyenera, kumakhala kumachepera. Kumbali imodzi, mutha kudya chilichonse, palibe ngozi yoti mungakhale bwino.Komabe, kumbali ina, michere, mavitamini ndi michere ya zinthu sizingatengeke bwino, izi zimakwiyitsa kuchepa kwa ma enzyme ofunikira kuonetsetsa ntchito zofunika mthupi. Kuthamanga kwambiri kwa njira zama metabolic kumakhala ndi zotsatira zoyipa pakukhala bwino, kumachepetsa chitetezo cha mthupi, ndipo, chifukwa chake, kukana matenda omwe amapezeka nthawi yake kumachepa.

Zomwe zimatsimikiza kuchuluka kwa kagayidwe

Popeza kagayidwe kachakudya ndi dongosolo lonse lomwe limachitika mthupi la munthu, zimatengera zinthu zambiri, mkati ndi kunja. Zotsatirazi zimakhudza kuchuluka kwa metabolic:

• kuseri kwa mahomoni - ambiri amakonda kunena kuti kulemera kwakukulu kumalephera kugwira ntchito m'thupi la mayi, koma nthawi zambiri izi zimakhala zowona, chifukwa ngakhale kusokonekera kwambiri kwa mahormoni kumatha kuchepetsa kagayidwe ndi 10% yokha,
• Kulemera kwa thupi - ndizachidziwikire kuti mtengo wamphamvu womwe munthu amakhala nawo wolemera makilogalamu 50 ndi wokulirapo kuposa aliyense wolemera masentimita. Kuphatikiza apo, ndikofunikira kukumbukira kuti, atakhala ndi vuto lochepa, munthu amayamba kulemera pang'onopang'ono, chifukwa kugwiritsa ntchito mphamvu kumachepa ndi kuchuluka,
• kapangidwe ka thupi - chiŵerengero cha mafuta ndi minofu. Nthawi zambiri zimachitika kuti maonekedwe ochepa munthu amakhala wopanda minyewa komanso mafuta owonjezera amthupi. Kuphatikizika kwa thupi, kumene, kumachepetsa kayendedwe ka zinthu m'thupi,
• chilakolako chofuna kudya - izi, sizimakhudza kuwononga mphamvu, komabe, polamulira kulakalaka, mutha kuwongolera kudya kwa zopatsa mphamvu mthupi,
• Zakudya zoyenera komanso zapamwamba - mayamwidwe azakudya muzakudya zoyenera ndi kuchuluka kwake ndikofunikira kwambiri ku metabolism, chifukwa kuperewera kapena kuperewera kwa chinthu kungakhudze kwambiri zomwe zimachitika m'thupi.

Zoyambitsa matenda a metabolic

Kulephera pakugwira ntchito kwa main mainanism omwe amayendetsa magwiridwe antchito onse ndi machitidwe akhoza kukhala ndi zifukwa zosavuta, pali zingapo:

• Zosintha pakudya - ngati thupi lakhala likudya chakudya nthawi yayitali, kenako chakudya cham'mawa, nkhomaliro ndikudya kwamadzulo kwasintha kwambiri ndi maola angapo kapena ngakhale m'modzi atasowa, metabolism, amazolowera boma, amayamba kugwira ntchito zopanda pake kapena mosemphanitsa. - alibe nthawi yoti achite zonse zomwe zalowa mthupi panthawi yolakwika,
• njala - kuperewera kwa zakudya m'thupi kumapangitsa kuti pakhale kusowa kwa michere, chifukwa cha izi, thupi limayamba kugwiritsa ntchito ndalama kuchokera kuz kuchuluka kale. Chifukwa cha kuchepa kwa calcium, mano ndi misomali zimayamba "kuvutika", kuchepa kwa vitamini B kumayambitsa mavuto a khungu,
• kudya kwambiri - kudya kwambiri michere ndi chakudya kumatha chifukwa cha kunenepa kwambiri kapena kunenepa kwambiri. Metabolism ilibe nthawi yosanthula "zinthu" zonse, motero zimayika "pambuyo pake",
• kupsinjika kwakukulu, chifukwa dongosolo lamanjenje limayang'anira njira zonse za metabolic,
• kusuta pafupipafupi - kuvulaza kwa ndudu kwatsimikiziridwa kwa nthawi yayitali, kwathunthu thupi lonse limavutika nayo: chikonga chimawononga maselo onse atsopano komanso akale, metabolism ilibe nthawi yopanga ndikuyibwezera, chifukwa chake vutoli ndi mapapu, mtima, khungu, misomali, mano. d.
• uchidakwa.

Kodi kusokonezeka kwa metabolic

Munthu yemwe ali ndi zizindikiro zotsatirazi amadwala kuchepa kwa zochita za metabolic:

• kudumphadumpha mozama, motsika m'munsi,
• mawonekedwe owoneka ndi ziphuphu zakuda pakhungu,
• kumva ludzu ndi njala nthawi zonse,
• Nthawi zambiri zilonda zapakhosi
• kupsinjika kwapafupipafupi, kukwiya kwakukulu, kusayang'anira chilengedwe, mphwayi,
• chibwano ndi manja nthawi zonse zimagwedezeka,
• chizolowezi chovutitsa,
• kuchuluka kwamasamba ambiri m'manja ndi pankhope.

Ngati zizindikirozi zidapezeka, ndiye kuti muyenera kupita kukaonana ndi dokotala wa endocrinologist.Adzapanganso malingaliro osavuta omwe amatha kusintha njira zonse zofunika mthupi. Ngati mumanyalanyaza malangizo a dokotala, zovuta zomwe zimachitika mwanjira iliyonse ya matenda akulu ndizotheka.

Momwe mungachepetse kagayidwe

Nthawi zina, osamvetseka mokwanira, ndikofunikira kuti achepetse kagayidwe ka kagayidwe kachakudya kuti kayendedwe kazinthu zonse ndikuwongolera kuyamwa kwa michere. Komanso, kutsika pang'ono kwa kagayidwe kake ndikofunikira kwa anthu omwe ali ndi vuto lolemera kwambiri. Kuti achire pamlingo wina, anthu oterowo amafunika kutsatira malamulo ena okhudza moyo wawo:

1. kuchepa kwa masewera olimbitsa thupi - ndikofunikira kusiya masewera kwakanthawi kapena kuchepetsa nthawi yophunzitsira, ndibwino kuti musunthire galimoto, gwiritsani okwera m'malo mwa masitepe, ndipo makamaka ndibwino kungoyenda pang'ono momwe mungathere,
2. Kuchepetsa nthawi yogona - mogwirizana ndi malingaliro azachipatala, kagayidwe kofulumira, kugona mokwanira kwa thanzi kumafunika kwa maola 8, zomwe zikutanthauza kuti kuchedwetsa kuyenera kuchepetsa nthawi ya kupumula kwa usiku mpaka maola 6-7. Izi zimafotokozedwa ndikuti kusowa kwa tulo kumalimbikitsa kupanga cortisol, timadzi timene timakhudza ndipo timagwirizana kwambiri ndi metabolism,
3. Chakudya cham'mawa sichidzuka mutangodzuka - ndibwino kuyamba kudya pafupifupi ola limodzi mutadzuka. Kupsinjika kwa m'maganizo chifukwa cha njala kumakulitsa gawo limodzi la cortisol, chifukwa chake kagayidwe kake kamachepa pang'ono pang'ono kufikira chakudya chambiri mukatha kudya chakudya cham'mawa,
4. kukana khofi - chakumwa cholimbikitsachi chimapangitsa kagayidwe kachakudya, ndipo chifukwa cha chilichonse ndi mphamvu zake, chifukwa chake, malire a khofi pazifukwa zodziwika ali ndi zifukwa zomveka
5. kuchepetsa chakudya si chinsinsi kuti kuti mudye calories mwachangu momwe mungathere, muyenera kudya magawo ang'onoang'ono a 5-6 patsiku, chifukwa chake, magawo akuluakulu azakudya omwe angatengedwe mopitilira katatu pa tsiku angachepetse kagayidwe. Chida chabwino pa ntchitoyi chimakhala chakudya chamadzulo musanagone,
6. kuletsa kwa mapuloteni ndi zonunkhira - mapuloteni, mosiyana ndi chakudya chamafuta ndi mafuta, amamweka pang'onopang'ono, ndiye kuti, thupi limagwiritsa ntchito mphamvu zochulukirapo kangapo pakugaya - ayenera kukhala ochepa. Idyani zipatso zochepa za zipatso monga zipatso ndi zipatso zake, osamwa tiyi wobiriwira, osadya zonunkhira ndi tirigu wathunthu,
7. kubwezeranso zinthu zamkaka - zakumwa mkaka wowawasa zimayambitsa chimbudzi, m'mawu ena, kuyambitsa kagayidwe, ndipo cholinga ndichosiyana.
8. Kuyambitsa chakudya chopatsa mphamvu zamafuta ndi mafuta - izi zimaphatikizapo mbatata, pasitala, zinthu zina za ufa, maswiti, mayonesi ndi msuzi wina wama sitolo, batala, nyama yokazinga. Chofunikira pano ndikuwonetsetsa momwe muliri, apo ayi mavuto akulu azaumoyo amatha kupezeka,
9. Kuletsedwa kwa madzi ozizira - thupi limafunikira mphamvu kuti madzi azitentha.
10. kuphatikiza ma micronutrients omwe amachepetsa kagayidwe - awa ndi ma silicon ndi chitsulo,
11. Pewani kudya zakudya zamafuta ambiri - motere mungapewe kupitiliza kwa metabolism ndi 30%. Chifukwa chake, musatenge nawo zamasamba, mkate wa chinangwa, chimanga, ufa wa wholemeal.

Zitsamba zothamangitsira kagayidwe

Monga njira yosinthira kuthamanga kwa njira zama metabolic, ma infusions osiyanasiyana azitsamba nthawi zina amagwiritsidwa ntchito. Nthawi yomweyo, ndikofunikira kuganizira za kusowa kwa ziwopsezo, mavuto azaumoyo, ndi mawonekedwe ena amthupi, ndikuwonetsa kuti ndibwino kukaonana ndi dokotala musanagwiritse ntchito mankhwala azitsamba. Zitsamba zomwe zimathandizira kagayidwe, zitha kukhala izi:

• China lemongrass,
• ginseng
• Echinacea achitima,
• ananyamuka m'chiuno
• mndandanda
• masamba achikuda currant kapena sitiroberi wamtchire.

Chitetezo cha Metabolism

Kuphatikiza pazakudya zoyenera komanso mavitamini, masewera olimbitsa thupi nthawi zina amalimbikitsidwa kufulumizitsa kagayidwe. Kodi kusintha kagayidwe kachakudya ndi masewera olimbitsa thupi? Zothandiza zidzakhala:

1. Kuyenda mothamanga komanso kuyenda mu mpweya wabwino - safunikira maphunziro apadera komanso kuchezera masewera olimbitsa thupi.
2. Amphaka omwe angachitike kunyumba atha kukhala masewera enanso.
3. Nthawi zina amalimbikitsidwa kukankha kuchokera pansi, kuthamanga m'malo mwake, kupukusa minofu yam'mimba. Kuphunzitsira kwakanthawi, komwe masewera olimbitsa thupi amasinthana ndi kupuma pochita gulu limodzi lochita masewera olimbitsa thupi, kukufalikira.