Njira Zotsimikizidwira Metabolism

Ma metabolabolic omwe amapezeka mthupi mosalekeza amatchedwa metabolism. Zakudya zamagulu omwe amapezeka ndi chakudya zimakhudzidwa pochita zinthu zosiyanasiyana. Zomwe zimagawika, mphamvu yofunikira imatulutsidwa ku thupi. Kudziwa njira yofulumizitsa kagayidwe, mutha kupewa kuchulukana kwamafuta mthupi, kuchepetsa thupi, kuchepetsa thupi.

Momwe metabolic kuchuluka amakhudzira mawonekedwe

• Ndi mtundu wofulumira wa kagayidwe, mutha kudya chilichonse chomwe mukufuna. Zakudya zomwe zimalandiridwa zimakhudzidwa mwachangu ndipo zimadyedwa popanda kuyambitsa kudziunjikira kwamafuta. Monga lamulo, hypermetabolics ndi yochepa, yogwira, ngati gesticrate. Mtunduwu umaphatikizapo amuna ambiri.
• Anthu wamba omanga nthawi zambiri amakhala oimira mtundu wa metabolism. Ngati simudya kwambiri, kudzaza sikumawopseza.
• Ndi kagayidwe kochepa kwambiri, monga mu hypometabolics, gawo la zakudya zowonjezera limasungidwa mu mafuta. Kuchepetsa thupi ndi mtundu uwu wa metabolism ndizovuta kwambiri.

Mlingo wa zochita za metabolic umachepa ndi zaka. Zotsatira zake zimachitika chifukwa cha kuchepa kwa mphamvu ya ma estrogen m'thupi la akazi, komanso mwamphamvu ndi cholowa.

Mahomoni a chithokomiro amathandizira kwambiri metabolism. Panthawi ya ndende yokwanira, imathandizira njira ya kagayidwe, mapuloteni, mafuta. Thupi limachulukitsa kukhathamiritsa kwa okosijeni mwa zimakhala.

Ndi kuchepa kwa kupangika kwa ma hormone, m'malo mwake, ulesi umawonedwa, kutopa kumayamba mwachangu, zimachitika zimachepetsedwa, ndipo zotsatira zake zimakhala zaluso. Kukula kwa kagayidwe kazakudya kamachepa, mafuta amayamba kudziunjikira.

Momwe mungafulumizire kagayidwe ka maphunziro akuthupi ndi kuuma

Imathandizira kwambiri njira ya kagayidwe kazakudya zam'mimba, mapuloteni, mafuta, michere amatha kuchita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi pafupipafupi, mutha kuwerengera kuti muchepetse kunenepa komanso mafuta osungira. Minofu minofu imatenga malo awo.

Thupi limasinthasintha kuchuluka kwa adrenaline, komwe kumawonjezera kuthamanga kwa magazi. Ntchito yamitsempha yamagazi imalimbikitsidwa, chifukwa chake magawo a maselo ofiira amwazi amabwerera mwakale,. Kuyenda kwa masewera olimbitsa thupi ndi njira yodabwitsa yolepheretsa atherosulinosis, kuchepetsa gawo. Katundu wofotokozedwayo amachepetsa chiopsezo cha kulowerera m'mitsempha, matenda osiyanasiyana obisika.

Njira yosavuta komanso yotsika mtengo kwambiri yokwaniritsira kagayidwe ndikuyenda. Maphunziro amtundu uwu ndi othandiza makamaka kwa kukhala mnthawi yayitali. Ndikotheka kupeza nthawi yoyenera panjira yopita kuntchito kapena kunyumba.

Ndikwabwino kuyamba ndikuyenda momasuka mtunda wa 2 km, ndikuchita masitepe pafupifupi 70-90 pamphindi. Ndi kukula kwamphamvu, mutha kuwonjezera kuthamanga mpaka masitepe 90-120. Nthawi ndi nthawi muwonjezere kutalika kwa njirayo ndi theka la kilomita, kubweretsa ku 5-8km yolimbikitsidwa.

Mukalamba, pankhani ya matenda a mtima kapena a mtima, ndikofunikira kuwunika kuchuluka kwa mtima kuti muwongolere kukhala bwino. Sayenera kupitilira zaka 200.

Masewera olimbitsa thupi olimbitsa thupi osiyanasiyana a minofu ya khosi, lamba wamapewa, manja, thunthu, pamimba ndi miyendo zimathandizira kupititsa patsogolo komanso kuchuluka kwa kagayidwe.

Magwiridwe ochitidwa pa simulator, kupanga aerobic katundu, komanso amathandizira kuthamanga kwa kagayidwe kachakudya mthupi, kupereka kuchuluka kofunikira kayendedwe, kuthandiza kuonda. Ma calories amapitilirabe kumatha kudya maphunziro akuthupi kwa theka la tsiku.

Zotsatira zake, thupi limasintha ndikulimbitsa thupi.Kuphatikiza apo, kuchuluka kwakukulu kwama calories kumawotchedwa minofu minofu, pali kusintha ndi kuthamangitsa kwa kagayidwe m'thupi.

Ndikotheka kuthamangitsa ndikuwonjezera njira za metabolic mwa kuumitsa. Chifukwa chodziwonera pafupipafupi kuzizira, kutentha, mpweya, madzi otentha oyenera, ma travisus ophatikizira zida zamagetsi, komanso kukana matenda osiyanasiyana kumawonjezeka.

Kuwonetsera kutentha kapena kuzizira kumadziwika ndi zolandilira khungu ndikukonzedwa ndi malo ogwirizana a hypothalamus. Chifukwa chakuuma, njira zamkati, kupuma zimagwira ntchito mwachangu, ndichifukwa chake metabolism imathandizira komanso kuchuluka. Likukhalira kuti ndi kuwonjezeka kwa yokumba kutentha kwa thupi ndi 1C yokha, mphamvu ya kagayidwe kachakudya imathandizira ndi 7 peresenti.

Ngati kuuma, pang'onopang'ono komanso pafupipafupi ndikofunikira, kusinthanitsa ndi kutentha, kuzizira, madzi, dzuwa. Pankhani ya matenda ena, njira zowumitsa zakomweko zimagwiritsidwa ntchito.

Kupititsa patsogolo kagayidwe kazakudya zoyenera

Mulingo woyenera wa kagayidwe kachakudya amakhudzidwa ndi kapangidwe kazakudya. Kuthamanga kwa mapuloteni muzakudya (ng'ombe yophika, nsomba yamafuta ochepa) kumathandizira kufulumizitsa kagayidwe. Kugwiritsa ntchito zakudya zamafuta, m'malo mwake, kumachepetsa kuthamanga kwa njira zama metabolic.

Mavitamini osiyanasiyana amatenga nawo mbali pazochita za metabolic. Popanda kupezeka kokwanira, kakulidwe kabwinobwino ndi kakulidwe ka ziwalo zimasokonekera, makamaka pakapangidwa thupi.

• nawo gawo la kagayidwe kachakudya njira khungu, mucous zimagwira ntchito zosiyanasiyana, kupuma minofu, kugwira ntchito kwa endocrine tiziwalo timene timatulutsa.
• Vitamini C silipangidwa m'thupi motero ayenera kumizidwa ndi chakudya mpaka 50 mg patsiku. Zimathandizira kufulumizitsa kagayidwe mu enzymatic reaction. Mabala amachiritsa mwachangu, chitetezo chokwanira chimalimbikitsidwa.
• Vitamini B1 (thiamine) amatenga nawo gawo pa kusintha kwa ma amino acid, makutidwe a oxidative mu kagayidwe ka chakudya. Umapezeka m'mizere, mkate, milomo, nkhumba.
• Vitamini B2 (riboflavin) amatenga nawo mapuloteni, chakudya ndi mafuta (kuphatikiza cholesterol) kagayidwe, kakulidwe. Pali zambiri zake mu yisiti, zinthu zamkaka, mazira, chiwindi, nyama, mkate.
• Vitamini B6 (pyridoxine) amawongolera momwe mafuta amawonongera m'chiwindi, mapangidwe a hemoglobin, ndipo ndiwothandiza popewa komanso kupewa atherosulinosis. Muli ndi mtedza, chiwindi, nkhuku.
• zofunikira pa ntchito ya mapangidwe magazi, mapangidwe a ma nikic acid m'thupi, mafuta ambiri a metabolism m'chiwindi. Muli ng'ombe chiwindi ndi nyama, nsomba, mkaka.
• , amatenga nawo mbali mumapuloteni ndi zakudya zamafuta, amathandizira kuyamwa kwa mafuta, komanso mavitamini A ndi D. Zomwe zimakhala ndizopamwamba kwambiri mumafuta az masamba: cottonseed, chimanga, ndi mpendadzuwa.

Kuti tifulumizitse kagayidwe, kuti muthane ndi kufunika kokwanira kudya komwe kumakhala zipatso ndi masamba.

Choyamba, mu tomato. Zipatso ndizothandiza kwambiri pamatenda amtima, kupangitsa kuti cholesterol ikhale ndi magazi. Ndikofunika kudya mpaka 300 g zipatso tsiku lililonse kapena kapu yatsopano yokonzedwa ndi uchi, ndikugawa mumagawo angapo.

Chodabwitsa kwambiri chimabwezeretsa dzungu mu thupi. Ndikofunika kutenga chikho chosakwanira cha madzi a dzungu omwe angopangidwa kumene katatu patsiku.

Pakuwongolera ndi kubwezeretsanso kwa kagayidwe kachakudya, kuphatikiza pa helminths, prophylaxis, atherosclerosis, matenda amtima, nkofunika kumwa mafuta a linse mu 1 s. Katatu patsiku.

Kuti muthe kusintha kagayidwe kachakudya, thanani ndi zinthu zoyipa, mafuta a fennel ndi othandiza.

Pankhani ya zovuta za metabolic, ndikofunikira kutenga kuti mulimbikitse ntchito ya endocrine glands. Mabulosi amathandizanso ngati vuto la kuchepa magazi, kuchepa kwa magazi, komanso kunenepa kwambiri.

Kuti muchepetse kunenepa komanso muchepetse vuto la metabolic, ndikofunikira kuti muthe kuyamwa.Zipatso zimathandizira matenda a impso, chikhodzodzo, dongosolo la chimbudzi, kuchepa magazi. Gooseberries sagwiritsidwa ntchito peptic ulcer matenda, komanso matenda a shuga, chifukwa amawonjezera kuchuluka kwa shuga m'magazi.

Kulimbikitsa kagayidwe kake ndikothandiza. M'masiku akale limatchedwa mabulosi “okonzanso”;

Kusintha kagayidwe kachakudya kamathandiza kuti madzi a chitumbuwa azidya theka lagalasi katatu patsiku. Ndi cholinga chofananachi, ndikofunika kudya masamba ambiri a zipatso.

Kuphatikiza pa kugwiritsa ntchito zinthu zomwe zimathandizira kagayidwe, thupi limafunikira madzi okwanira. Pakusowa kwake, kusungunuka kwa zinthu zachilengedwe kumachepetsa, njira zosungiramo kutentha kwamthupi, kusungunuka kwa chakudya ndi chimbudzi cha zinthu zoyipa zimasokonekera.

Kuthamanga kwa kagayidwe kachakudya poyeretsa thupi

Njira yolondola ya kagayidwe kachakudya imasokonekera chifukwa chodzikundikira zinthu zovulaza m'thupi. Ngati simuwachotsa nthawi ndi nthawi, kulemera kwa thupi kumachuluka, chitetezo chamthupi chimachepa, ndipo matenda osiyanasiyana amawonekera. Masiku osala kudya, komanso wowerengeka azitsamba, amathandiza pakutsuka thupi ndikubwezeretsanso kuthamanga kwa kagayidwe kazinthu.

Masiku osala kudya

Pofuna kuyeretsa thupi, komanso kuchepa thupi komanso kufulumizitsa kagayidwe, 500-600 g ya kanyumba kopanda mafuta pang'onopang'ono imagwiritsidwa ntchito masana. Imadyedwa m'miyambo ya 5-6. Nthawi ya maphunzirowa, amaloledwa kumwa madzi ambiri. Pankhani ya tsiku la kusala "kefir", mpaka malita 1.5 a mkaka amafunikira.

Kuyeretsa ndi mkaka kumachitika kamodzi kamodzi mpaka masabata awiri.

Kuyeretsa thupi ndi mankhwala azomera

Chinsinsi 1. Sakanizani maluwa, linden inflorescence, maluwa a pharmacy m'malo ofanana.

Brew 3.s. sakanizani ndi lita imodzi ya madzi otentha, kunena kwa ola limodzi mu thermos. Tengani kapu katatu patsiku, ola limodzi mutadya.

Chinsinsi 2. Brew 3s.l. mizu ndi kapu ya madzi otentha, kunena 3 maola, kupsyinjika. Tengani tsp imodzi 5-6 pa tsiku ngati cholimbitsa cha metabolic cha kuyeretsa magazi.

Chinsinsi 3. Maofesi a udzu wamahatchi ndi kugwiritsa ntchito ngati tiyi, kuthamangitsa kagayidwe, 50 ml katatu patsiku kuti ayeretse thupi komanso kusintha zomwe zimachitika.

Chinsinsi 4. Kuchepetsa thupi komanso kuphatikiza mafuta kagayidwe, sakanizani magawo ofanana udzu wokonzedwa ndi yarrow. Brew 2.s. sakanizani ndi magalasi awiri amadzi otentha, simmer mu kusamba kwa madzi kwa mphindi 15, kupsyinjika. Tengani theka lagalasi katatu pa tsiku.

Chinsinsi 5. Brew 2.s. ya mizu yophwanyika ya burdock ndi kapu ya madzi otentha, chokani kwa maola 2 mu thermos, kupsyinjika. Tengani katatu patsiku, makapu 0,5 ngati mankhwala othana ndi kutupa, kusintha njira za metabolic, kulimbana ndi madongosolo amchere.

Mitundu ya Metabolism

Metabolism ndi gawo lama cell metabolic process. Pali mitundu ingapo ya kagayidwe, iliyonse yomwe imadziwika ndi zina. Mukuyenera kudziwa mitundu iyi kuti mumvetsetse bwino momwe amagwirira ntchito.

Izi zikuphatikiza:

1. Mapuloteni . Amadziwika ndi kuthamanga kwa makutidwe ndi okosijeni ndikuwonetsa ntchito za parasympathetic mantha dongosolo. Anthu omwe ali ndi mtundu wamtunduwu wa metabolic amakonda kupewa zakudya zovuta chifukwa cha pafupipafupi komanso njala yayikulu. Omwe ali ndi mapuloteni amtundu wa metabolism amakhala amanjenje komanso otentha. Amphamvu maonekedwe, koma nthawi zambiri amatopa. Amayenera kudya zakudya zama protein, koma kusiya zonse zopatsa mphamvu ndizosafunanso.
2. Zakudya zomanga thupi . Pankhaniyi, makutidwe ndi okosijeni amapezeka pang'onopang'ono, ndipo ntchito yayikulu imawonedwa. Anthu otere samva zokhumba maswiti, amakhala ndi chidwi chofooka, koma nthawi yomweyo amamwa khofi yambiri. Zakudya zopatsa mphamvu ndizothandiza thupi lawo, koma ziyenera kukumbukiridwa kuti chifukwa cha izi, mutha kulemera ndikuyambitsa kukula kwa mavuto azaumoyo. Chifukwa chake, ziyenera kupangidwa ndi katswiri.
3. Zosakanizidwa . Ndi mtundu uwu, Zizindikiro za mitundu iwiri yoyambayo zitha kuwoneka, koma sizolimba kwambiri. Omwe ali ndi kagayidwe kameneka amadziwika ndi kutopa ndi nkhawa pafupipafupi. Amakhalanso ndi chidwi chofuna maswiti, koma nthawi zonse musavutike ndi vuto la kunenepa kwambiri.

Izi ndiye mitundu yayikulu ya kagayidwe kamene imapezeka mwa anthu. Zolemba zawo ziyenera kukumbukiridwa kuti mupewe zovuta zaumoyo.

Zizindikiro za Kuphwanya

Kuchita zolimbitsa thupi kwambiri kapena kuchepa mphamvu kwa kagayidwe kachakudya komwe kumapangitsa kuti thupi lizisintha. Kuchokera pazosintha izi, mutha kudziwa ngati kagayidwe kachakudya kali.

Ngati ili ndi vuto, chifukwa chake ntchito yake imachepa kapena kuchuluka, zizindikiro monga:

• kuchepa kwa tsitsi ndi misomali,
• mavuto am'mimba
• kudzimbidwa
• mavuto a pakhungu
• mano ndi kuwola,
• kusintha kwakuthwa, kulemera mpaka pansi,
• ludzu lalikulu
• kawirikawiri njala
• kusamba kwa msambo mwa akazi.

Izi zitha kuwonetsa osati kusokonezeka kwa kayendedwe ka metabolic, komanso mavuto ena m'thupi. Chifukwa chake, ngati zilipo, ndikofunikira kukaonana ndi dokotala.

Kanema pamatenda a metabolic - chimachitika ndi chiyani m'thupi?

Kodi imathandizira bwanji kagayidwe?

Amakhulupirira kuti kagayidwe kakang'ono kamatha kuchepetsa thupi, chifukwa chake anthu omwe akufuna kuchepa thupi amafuna kuti liwonjezeke. Mutha kugwiritsa ntchito njira zosiyanasiyana pochita izi.

Koma muyenera kumvetsetsa kuti kukhalapo kwa metabolism yothamanga sikuti kumapereka kuchepa kwa thupi konse, ndipo nthawi zina kumatha kubweretsa chitukuko cha matenda osiyanasiyana. Chifukwa chake, musanayesere kufalitsa kagayidwe, ndikofunikira kufunsa dokotala za kufunikira kwa machitidwe otere.

Njira zomwe zimathandizira kuchititsa ntchito zama metabolic kuphatikiza ndi:

1. Kudya zakudya zomwe zimathandizira kuthamanga kwa metabolism. Mawonekedwe azakudya amatha kuthana ndi kagayidwe kachakudya. Zinthu zomwe zimawonjezera ntchito zake zimaphatikizapo:
   • nsomba
   • nyama yokonda
   • maapulo
   • zopangidwa mkaka
   • tiyi wobiriwira
   • Zipatso za malalanje
   • zinthu zonse za tirigu.

Iyenera kugwiritsidwa ntchito tsiku lililonse. Kuti muwonjezere kugwira ntchito, muyenera kudya zakudya zazing'ono, komanso kumwa madzi okwanira.

Ndikofunika kugwiritsa ntchito njira zomwe tafotokozazi kuti tifulumizitse kagayidwe kachakudya kuti thupi lisawonekere kukhudzana kwambiri ndi mankhwala amodzi, omwe ndi owopsa. Koma choyamba muyenera kuwonetsetsa kuti kufunika kwa njira zotere kulipo.

Kanema wokhudza njira yothamangitsira kagayidwe:

Ichi ndi chiyani

Metabolism ndimagulu osiyanasiyana amachitidwe omwe amapezeka mumadzi othamanga komanso m'maselo a thupi la munthu palokha. Njira zoterezi ndizokhudzana:

• Ndi kukonza zakudya zomwe zimachokera ku chakudya,
• pakusintha kwawo kukhala tinthu ting'onoting'ono kwambiri,
• ndi kumasulidwa kwa maselo ku zinyalala,
• ndi maselo okhala ndi zomanga.

Tinthu tating'onoting'ono kwambiri tomwe timapangidwa kuchokera ku michere timatha kulowa m'maselo a thupi la munthu. Nthawi yomweyo, amatulutsa mphamvu zofunikira kuti zizigwira ntchito bwino.

Mwanjira ina, kagayidwe kake ndi kagayidwe kamunthu kamunthu aliyense. Zoyambira zake zimakhazikitsidwa pazinthu zingapo. Izi zitha kuphatikizira chibadwa chamunthu, jenda ndi zaka, kulemera ndi kutalika, minofu, moyo, kupsinjika, zochitika zachilengedwe, komanso kukhalapo kwa matenda a chithokomiro.

Mofulumira komanso pang'onopang'ono kagayidwe

Pang'onopang'ono metabolism amatanthauza kuti kagayidwe m'thupi la munthu kamene kamayenda motsika kwambiri. Izi zikutanthauza kuti kwa nthawi yayitali, ma calories ochepa amawotchedwa, ndipo njira yosinthira michere kukhala mphamvu imachepa. Pachifukwa ichi, njira zapang'onopang'ono za metabolic zomwe zimapangitsa kuti munthu akhale wonenepa kwambiri zimatsogolera kuti ma calorie onse omwe sanawotchedwe amakhazikitsidwa. Munthu amakhala ndi mafinya owoneka bwino mthupi, ndipo mbali yakumaso imapezanso zolimba zina.

Ngati tilingalira za metabolism yofulumira, ndiye kuti ndi mtundu uwu wa metabolism ndizosatheka kudzipeza nokha bwino. Munthu amatha kudya chakudya chilichonse, koma izi sizimamulola kuti azikhala bwino. Mavitamini ndi zinthu zofunikira zomwe zimabwera ndi chakudya sizimamwa. Zotsatira zake, pali kuchepa kwa michere yofunika, kusakhalapo komwe kumachepetsa kugwira ntchito kwa zinthu zofunika kwambiri mthupi. Munthu yemwe zochita zake za metabolic zimachitika mwachangu kwambiri amadandaula nthawi zonse, chitetezo chake chimafooka, chomwe chimachepetsa kukana matenda oyamba ndi nyengo.

Matenda a metabolism: zomwe zimayambitsa

Metabolism ndiye chinthu chofunikira kwambiri chomwe chimafotokozera kugwira ntchito kwa thupi la munthu. Ngati magwiridwe ake asokonekera pamaselo a cellular, kuwonongeka kwa ma membrane achilengedwe kumawonedwa. Kutsatira izi, anthu amayamba kuukira matenda amitundu yonse. Matenda a metabolic atawonedwa mkati mwa ziwalo zamkati, izi zimabweretsa kusintha kwa ntchito zawo, zomwe zimapangitsa kuti pakhale ubale wovuta kwambiri ndi chilengedwe.Zotsatira zake, kupanga kwa mahomoni ndi ma enzyme omwe thupi limafunikira likuchepa, zomwe zimayambitsa matenda owopsa kuchokera ku machitidwe obala komanso endocrine.

Matenda a metabolic nthawi zambiri amawonedwa chifukwa cha njala komanso kusintha kwa zakudya. Monga chinthu choyambirira, anthu omwe amadya matenda osowa zakudya m'thupi amakhala omwe amavutikira. Kuperewera kwa zakudya m'thupi ndizowopsa monga kudya kwambiri.

Tsiku lililonse, menyu amayenera kuphatikiza adyo ndi anyezi, zikumera za Brussels ndi kolifulawa, broccoli, kaloti, tsabola wa belu, sipinachi.

Tsiku lililonse muzakudya muzikhala nyama zopendekera, zomwe zimapatsa mapuloteni. Mwachitsanzo, nyama yotsamira, nkhuku, nkhuku yopanda khungu, nyama yamwana wankhuli.

Kuti muchepetse ludzu lanu, ndibwino kuti muzikonda tiyi wobiriwira, timadziti kuchokera ku mabulosi abuluu, yamatcheri, makangaza, masamba achilengedwe.

Zakudya za tsiku ndi tsiku ziyenera kuphatikizapo mtedza ndi mbewu. Zotsirizirazo siziyenera kukhala zopanda chitsimikizo komanso zosaphunzitsidwa.

Zonunkhira ndi zitsamba ziyenera kupezeka mu chakudya. Mwachitsanzo, parsley, turmeric, sinamoni, ginger, Cardamom, basil, cloves

Kuchepetsa Kunenepa Kwambiri ndi Jillian Michaels

Posachedwa, Workout kuchokera ku Gillian Michaels wotchedwa Banish Fat Boost Metabolism ("Burn Fat, Accelerate Metabolism") adadziwika kwambiri ndi anthu omwe akufuna kuchepetsa thupi.

Phunziro la kanema limafotokoza zolimbitsa thupi zomwe zimakuthandizani kuti muchepetse kunenepa. Wolemba pulogalamuyi amapereka malangizo atsatanetsatane kwa makalasiwo, zomwe zimapangitsa kukhala kosavuta kukwaniritsa zotsatira zomwe mukufuna.

Kuphunzitsa Gillian Michaels kutengera chifukwa choti kuwotcha mafuta m'maselo kumalimbikitsa mpweya wabwino. Ngati musungabe kugunda kwamtima pamlingo winawake, ndiye kuti njira za metabolic zimathandizira mwachangu. Pazifukwa izi, gawo lalikulu la kulimbitsa thupi limadzipereka ku masewera olimbitsa thupi a Cardio, omwe amapereka minofu yamafuta ndi mpweya. Pulogalamuyi imaphatikizapo zolimbitsa thupi ndi zolimbitsa thupi. Onsewa amalimbitsa minofu yolumikizana, ndipo chithunzicho patatha masukulu angapo chimatchulika.

Ngati mungaganize zoyamba kuphunzitsa pansi pa pulogalamu ya Gillian Michaels "Kuchepetsa thupi, kuthamangitsani kagayidwe kazinthu", muyenera kukumbukira malamulo angapo oyambira:

• makalasi amayenera kupangidwa mu nsapato, zomwe zimateteza chidendene ndi phazi kuti zivulazidwe,
• muyenera kuchita masewera olimbitsa thupi pafupipafupi (iyi ndi njira yokha yokwaniritsira zomwe mukufuna),
• Palibe chomwe mungachepetse phokoso lomwe linayikidwa ndi wolemba masewera olimbitsa thupi.

Kodi mwakhala mukuyang'ana pulogalamu yothandiza kwa nthawi yayitali yomwe ingakuthandizeni kuchepetsa thupi? Maphunziro a Gillian Michaels ndi omwe mukusowa! Kuchita bwino kwa pulogalamuyi kumatsimikiziridwa ndi ndemanga zambiri zabwino.

0 9573 1 zapitazo

Metabolism ndicho thunthu la njira zonse zamkati mwa thupi. Imagwira gawo lofunikira pakukula kwa minofu ndikuwonongeka kwa minofu ya adipose. Nthawi zambiri anthu amakumana ndi mfundo yoti kagayidwe kake kamachepa, kamene kamayambitsa kulemera. Munkhaniyi, tiyesa kuona momwe tingabwezeretsere kagayidwe kachakudya, ndi zinthu ziti zomwe zimakhudza kayendedwe ka metabolic mthupi la munthu.

Kodi vuto la metabolic lingakhudze kulemera?

- Maziko olimbitsa thupi lanu ndikuchita. Pamene kagayidwe kake kamakhala kosavuta, zimakhala zosavuta kuti muzitentha mafuta kapena kunenepa kwambiri. Ngati kagayidwe kachepetsedwa, kumakhala kovuta kuti thupi lizitha kukhathamiritsa chakudya chomwe chatha mphamvu, ndikuchiyika "mosunga". Izi zikuthandizira kukula kwa minofu ya adipose. Kupitilira apo "mpira wamatalala" uzingokulira. Kuchuluka kwa kuchuluka kwa mafuta m'thupi, ndiye kuti kagayidwe kake kamachepa. Pang'onopang'ono kagayidwe kameneka, mphamvu zambiri m'thupi zimadziunjikira ngati minofu ya adipose. Zoyenera kuchita kuti usagwere mumsampha uwu?

Yankho lake ndi losavuta: zovuta kuphunzitsa. Anthu omwe ali ndi minyewa yambiri komanso otsika kwambiri m'mafuta amkati amakhala ndi chiwopsezo chachikulu cha thupi.Chowonadi ndi chakuti minofu ya minofu imafunikira mphamvu yowonjezera kuti igwire ntchito. Kusuntha kulikonse kumayendera limodzi ndi ma calorie ambiri kuposa munthu yemwe alibe minofu.

Komanso kagayidwe kamayamba kuchepa ndi zaka. Ichi ndichifukwa chake pazaka zambiri zimakhala zovuta kuti muchepetse mapaundi owonjezera. Komanso, zovuta za metabolic nthawi zambiri zimawonekera pakuwonongeka kwa khungu, tsitsi ndi misomali, kutupa ndi thanzi labwino.

Zomwe zimayambitsa matenda a metabolism

Zakudya zopanda pake ndiye chifukwa chachikulu chakuchepa kwa kagayidwe. Zomwe sizofunika sizokwanira zakudya zokha zomwe mumatha kudya ngati chakudya, koma chikhalidwe chanu chamadyedwe. Mwachitsanzo:

• Kumwa madzi pang'ono,
• Kumwa pafupipafupi zakudya zamafuta ambiri, zomwe zimapangitsa kuti magazi ake atuluke komanso
• Kudyetsa kwambiri kapena kudumpha chakudya (zakudya zosakhazikika),
• Mpweya wocheperako, mavitamini, michere ndi antioxidants m'zakudya.

Zonsezi zimabweretsa kutsika kwa kagayidwe. Zina mwazomwe zimayambitsa ndi monga zizolowezi zoipa, kukhala ndi nkhawa kwambiri, kukhala mnthawi yayitali, kusowa masewera olimbitsa thupi, kusowa tulo, kapena zinthu zina zongobadwa nazo. Chinanso chomwe chimayambitsa matenda a endocrine ndi kugwiritsa ntchito mankhwala a mahomoni. Ichi ndichifukwa chake kusokonezeka kwa metabolic pambuyo pobereka ndi chinthu chofala chomwe azimayi ambiri amakumana nacho.

Vuto linanso lodziwika bwino limasokoneza kagayidwe kachakudya. Mukafuna kuchepetsa thupi, mumachepetsa calorie kudya ndikuchepetsa kudya zakudya zina. Popita nthawi, izi zimayambitsa kutsika kwa kuchuluka kwa machitidwe a metabolic mthupi. Ngati zitatha izi mutamaliza kudya ndikudya chilichonse chomwe mukufuna, izi zimabweretsa zotsatilapo zowopsa: mudzapeza mafuta ochulukirapo kuposa momwe mudalili panthawi yomwe mudayamba kuchepetsa thupi.

Momwe mungabwezeretsere kagayidwe?

Chinsinsi cha zakudya zabwino. Choyambirira kuchita ndikuchotsa chilichonse chopatsa thanzi muzakudya. Mwa superfluous amatanthauza confectionery iliyonse ndi zinthu zopangidwa ndi ufa, zakudya zamafuta okazinga, koloko yabwino ndi zakudya zokhala ndi mafuta a trans. Gawo lotsatira ndikukhazikitsa zakudya. Pafupipafupi chakudya chimakhala chofunikira kuti kagayidwe kake kagayidwe. Ndizosadabwitsa kuti kagayidwe kanu kamacheperachepera, ndipo mumapeza mafuta ochulukirapo ngati mumadya kawiri pa tsiku: m'mawa komanso musanagone, ndipo pakati pawo pali tsiku lonse losala komanso. Mukamadya pafupipafupi, ndibwino. Kuti kuchuluka kwa kagayidwe kachakudya mthupi kakulidwe kwambiri, ndibwino kuti muzidya pang'onopang'ono maola awiri aliwonse. Zakudya zokwanira 6-8 patsiku.

Mukakhala ndi mphamvu zochulukirapo, njira zopangira kagayidwe kachakudya zimachitika. Metabolism yofulumira ndiyosatheka popanda kuchita zolimbitsa thupi. Ngati mukukhala pantchito ndipo nthawi zambiri mumangokhala, mumangofunika masewera. Kupita ku masewera olimbitsa thupi, kusambira, kuthamanga kapena mitundu ina ya ma CD ogwiritsira ntchito kuyenera kukhala gawo lofunikira m'moyo wanu. Izi zimathandizira kuwotchera mafuta, ndipo zosintha zomwe zimafunidwa zibwera mwachangu kwambiri.

Momwe mungabwezeretsere kagayidwe pogwiritsa ntchito zakudya zopatsa thanzi?

Madokotala ambiri azakudya amaganiza njira yothandiza kubwezeretsa kagayidwe. Mwachidule, mfundo yayikulu ya njira iyi pankhani yodyetsa zakudya ndikudya magawo ochepa, koma yesani kuchita izi pafupipafupi. Mwachitsanzo, ngati zakudya zanu za tsiku ndi tsiku pamakoma a mafuta ndi 1600 zopatsa mphamvu, gawani chakudya chanu chonse muzakudya zisanu ndi ziwiri. Gawo lidzakhala laling'ono, ndipo izi sizingayambitse vuto m'matumbo, koma thupi limakhalabe lodetsa nkhawa - likakhala ndi michere yokwanira moyo wabwinobwino.Chifukwa chake mudzakhala ndi mphamvu zochulukirapo pakuchita masewera olimbitsa thupi, ntchito ndi zochitika zina za tsiku ndi tsiku kuposa ngati mumadya zakudya zofanana nthawi 2-3, ndipo pakati pa madyererowa pamakhala kupumula kwa maola 5-6 kutalika.

Kuphatikiza apo, zakudya zazopatsa thanzi zili ndi mfundo zingapo zosangalatsa:

1. Kutumiza Kukula Sikulimbikitsidwa kudya zakudya zopitilira 200-250 magalamu a chakudya mu fomu yokonzedwa panthawi. Izi ndizofanana ndi pulasitiki yaying'ono. Ngati mukuwona kuti gawo ndilalikulu kwambiri, siyani owonjezera mpaka nthawi ina.
2. Zopatsa mphamvu. Chakudya chilichonse chimayenera kukhala ndi zopatsa mphamvu 200 200. Izi ndizokwanira kumaliza mulingo wamphamvu. Komabe, ngati mukumva kufunika kowonjezera mphamvu, mwachitsanzo, mutaphunzitsidwa mwamphamvu kapena m'mawa, mutha kuwonjezera zomwe zimapangidwira zakudya izi ndikuchepetsa zopatsa mphamvu za ena. Chachikulu ndichakuti musapitirire zakudya zomwe tsiku lililonse limalimbikitsa.
3. Njira zoperekera chakudya. Kuti chakudya chizikhala chokwanira komanso chokwanira kukhutitsa thupi, chakudya chilichonse chimayenera kukhala ndi fiber.

Momwe mungabwezeretsenso kagayidwe kachakudya pogwiritsa ntchito zakudya zopatsa thanzi?

Monga gawo la zakudya zapadera, muyenera kudya kawirikawiri, koma gawo lofunikira ndi lomwe mumadya. Zakudya izi zimatengera lingaliro lazinthu zogwirizana. Zakudya zosiyanasiyana zimapakidwa mosiyanasiyana; kuzipangitsa kumafuna nthawi yambiri komanso michere yamagayidwe. Mukamadya pa nthawi yomweyo chakudya chomwe chili ndi njira ina komanso chimbudzi, chimbudzi chonse chimawonongeka. Ngati kuchuluka kwa chakudya kulinso kwakukulu kwambiri, njira zowola za chakudya zimatha kuyamba m'mphepete. Popita nthawi, izi zimatha kubweretsa kuchepa kwa kagayidwe kazinthu komanso kulemera.

Zimatsimikiziridwa kuti pakugaya zinthu zamapuloteni, acidic pamimba ndiyofunikira. Zakudya zamapuloteni zimaphatikizapo mitundu yonse ya nyama ndi nkhuku, nsomba ndi nsomba zam'madzi, mazira ndi mkaka. Kupukusira kwa zakudya zomwe zili ndi chakudya chamagulu (zakudya monga mbatata, mbatata, mkate, pasitala, masamba, zipatso, ndi zina zambiri) kumafuna chilengedwe. Ngati michere ya acid ndi alkaline imapangidwa nthawi yomweyo, kuyamwa kwa chakudya kumalephera. Chifukwa chake, mfundo yayikulu yazakudya zopatsa thanzi ndi motere: mapuloteni - payokha, chakudya - padera.

Cholinga chachikulu cha lingaliroli ndikuchepetsa ntchito yam'mimba momwe mungathere ndikuchita zonse kuti chakudya chikonzedwe ndi thupi mwachangu. Chifukwa chake, monga gawo la chakudya chosiyana, sikulimbikitsidwa kuphatikiza mitundu ingapo ya mapuloteni kapena zakudya zamagulu kamodzi nthawi imodzi pachakudya chimodzi. Moyenera, muyenera kudya chinthu chimodzi chokha (gwero lamapuloteni kapena magwero azakudya zamagalimoto). Muyeneranso kuchepetsa kuchuluka kwa mafuta, chifukwa mafuta amatha kuvindikira makhoma am'mimba, zomwe zingasokoneze kapangidwe ka madzi a m'mimba. Zotsatira zake, chakudya chimakumwa kwambiri ndipo metabolism imayamba kuchepa.

Zakudya zatsiku ndi tsiku pafupifupi za anthu omwe ali ndi zakudya zabwino ndi izi:

Zachidziwikire, kuchuluka kwa zakudya pamenepa sikumatha. Kutengera zolinga zanu, zimatha kukhala zosiyanasiyana. Mfundo iyi yazakudya itha kugwiritsidwa ntchito onse pakuchepetsa thupi komanso kupeza minofu yambiri. Kupititsa patsogolo kagayidwe kazinthu kumapangitsa kuti ntchitoyo ikhale yosavuta komanso ina.

Kodi kubwezeretsa kagayidwe mu wowerengeka njira?

Imodzi mwanjira zofala kwambiri zobwezeretsera kagayidwe kachakudya ndi kutenga ma adaptogens. Izi ndi zinthu zachilengedwe zomwe zitha kugulidwa ku pharmacy iliyonse. Odziwika kwambiri pakati pa othamanga ndi ma minyewa a ginseng, lemongrass, Rhodiola rosea, Leuzea ndi Eleutherococcus. Izi zowonjezera zimakhala ndi zotsatsa pang'ono, chifukwa chomwe mumatha kuchita masewera olimbitsa thupi komanso kugwiritsa ntchito mphamvu zambiri. Izi zidzatsogolera pakupititsa patsogolo kagayidwe.

Njira ina yothandiza ndiyo kusamba. Zimatsimikiziridwa kuti kuchezera pafupipafupi ku bafa kapena sauna yonse kumatha kukhala ndi phindu pa thanzi la thupi. Katundu wotereyo umakonza mtima wam'kati, umachotsa poizoni ndikuwonjezera kuchuluka kwa madzi ndi mchere. Ngati mulibe nthawi yochezera kusamba, mutha kuyesa kubwezeretsa kagayidwe kake kunyumba. Kusamba kosiyanako (kusinthanitsa ndi madzi otentha ndi ozizira) kumathandizira kuti magazi azituluka. Ndipo ngati minofu ili bwino ndipo imakhala ndi zonse zofunikira pobwezeretsa ndikukula, ndiye kuti kagayidwe kake kamathandizira.

Amalangizidwanso kuti atenge zinthu zomwe zimabwezeretsa kagayidwe. Izi zikuphatikizapo zipatso za zipatso, walnuts, adyo, dzungu, zipatso za rosehip ndi wakuda currant. Pazinthu izi nthawi zambiri zimapanga decoctions ndi ma tinctures. Zotsatira zake ndizofanana ndi mphamvu ya ma adaptogens thupi.

Momwe mungalemere?

Anthu ena amakhala ndi nkhawa kuti sang wonenepa kwambiri, koma onenepa. Zodabwitsazi zimawonedwanso ngati vuto ndipo zimatha kuyambitsa kupatuka mthupi. Chifukwa chake, nthawi zina munthu amakhala ndi chidwi ndikuchepetsa njira za metabolic, chifukwa amafunika kuchuluka.

Zochita zotsatirazi zingathandize:

1. Sinthani dongosolo lazakudya. Ndikofunika kudya chakudya nthawi zambiri, zomwe zimakakamiza thupi kuti muchepetse kugwiritsidwa ntchito kwake.
2. Kudya zakudya zokhala ndi zovuta zopatsa mphamvu. Kulekanitsa kwawo kumatenga nthawi yambiri.
3. Kukana kumwa khofi ndi tiyi wobiriwira. Zakumwa izi nthawi zambiri zimathandizira kagayidwe, mukasiya kumwa, zotsutsana zimawonedwa.
4. Kugona kwanthawi yayitali. M'maloto, kutsika pang'ono konseko komwe kumachitika m'thupi kumawonedwa. Izi zimagwiranso ntchito ku metabolism.
5. Kuchepetsa kudya zama calorie. Poterepa, thupi lidzakakamizidwa kuti lizisonkhanitse mphamvu.

Kuchita bwino kwa mchitidwewu kumachitika chifukwa amatsutsana ndi malamulo azakudya zopatsa thanzi. Ndi kugwiritsa ntchito kwawo, ndizotheka kuwonjezera thupi, ngati pakufunika. Komanso sikoyenera kuchitira nkhanza zotere - ndendende chifukwa ndikuphwanya moyo wathanzi.

Pakakhala kufunika kogwiritsa ntchito kwawo kapena ngati palibe wowayang'anira, angapangitse kusintha kosasintha kwa kagayidwe kachakudya. Zotsatira zake ndizowonjezera kulemera kwamatenda, chifukwa chomwe pamakhala zovuta zambiri zaumoyo.

Izi zikutanthauza kuti ndikofunikira kugwiritsa ntchito njira zomwe zatchulidwa za metabolic deceleration pokhapokha mutakambirana ndi dokotala. Ngati katswiri anena za kufunikira kwa phindu lochulukirapo, ndiye kuti kugwiritsa ntchito kwawo ndikomveka.

Koma ngakhale zili choncho, munthu ayenera kutsatira malangizo osasunthika pofuna kupewa kusintha kwakukulu. Ndiosafunika kuyambitsa kutsika kapena kuthamanga kwa kagayidwe kanu.

Kanema pa momwe mungalemere:

Anthu ambiri alibe chidziwitso chofunikira pa izi, kuphatikiza apo, ndizovuta kwa iwo kuyesa momwe thupi lawo limafunikira ndikufunika koti athe kuchepa kapena kuwonda. Ndipo ngakhale patakhala chosowa chotere, muyenera kuganizira mawonekedwe a munthu payekha, chifukwa chake muyenera kulandira upangiri wapadera kuchokera kwa dokotala, wokhazikika pa mlandu womwewo.

Amalankhula ndikulemba zochuluka za kukoma ndi kagayidwe. Kaya ndi malo olimbitsa thupi ndi ati, nkhani ya metabolism. Zolemba zochulukirapo zimadzaza ndi mawu asayansi ndipo zidalembedwa mchilankhulo kotero 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:

Metabolism mu thupi la munthu

Ichi ndi magulu amachitidwe amtundu wa mankhwala omwe amapereka ntchito zofunika komanso kukula kwa maselo. Metabolism ndiomwe maziko a chamoyo, ndikusinthana pakati pakupanga kwamunthu ndi chilengedwe.

Zinthu zonse zachilengedwe komanso zachilengedwe - mapuloteni, mafuta ndi chakudya - zimagwira nawo mbali mthupi lathu. Kuchita gawo lirilonse - mapuloteni, kupanga zida zomanga, ndi mafuta okhala ndi chakudya chamagalimoto, kuwongolera kuchuluka kwa ndalama zamagetsi - momveka bwino komanso mosagwirizana. Amathandizira mchere ndi mavitamini omwe amasintha malo okhala.

Metabolism imakhala ndi mbali ziwiri:

1. Kuchepetsa - kuwola, kuwonongeka kwa michere.

2. kugwirira - kaphatikizidwe, chilengedwe ndi kutengera kwa zinthu zatsopano ndi thupi.

Izi zimayendera limodzi moyo wonse. Njira zotsatirazi ndizodziwika bwino:

1. Zakudya za michere

2. Mafuta a iwo am'mimba

3. Kugawikanso komanso kusakaniza michere (gawo la minofu)

4. Kupatula zotsalira za zinthu zowola zomwe sizingamwebe m'thupi

Njira zoyendetsera michere mthupi zimathamanga komanso zamphamvu, ngakhale thupi lilibe kuthamanga komanso kutentha. Kuthamanga kumeneku kumaperekedwa ndi kutenga nawo gawo kwa ma enzymes ndi zinthu zina.

Udindo wa Metabolic

Metabolism iyenera kuperekedwa mwachidwi. Kupatula apo, kuperekedwa kwa maselo athu ndi zinthu zofunikira zimatengera ntchito yake yokhazikitsidwa. Maziko a metabolism ndimachitidwe amthupi omwe amapezeka m'thupi la munthu. Zinthu zofunika pamoyo wa thupi zomwe timalandira ndi chakudya.

Kuphatikiza apo, timafunikira mpweya wambiri, womwe timapumira limodzi ndi mpweya. Zoyenera, ziyenera kuonedwa pakati pa njira zomangira ndi kuwonongeka. Komabe, kuwerengera kumeneku nthawi zambiri kumatha kusokonezedwa ndipo pali zifukwa zambiri za izi.

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 zoipa, kupsinjika kosalekeza, zinthu zachilengedwe ndi zina zotero.

Kusokonezeka kwa kagayidwe, mbali imodzi ndi mbali inayo, kumapangitsa kusintha kwa magwiridwe antchito amthupi. Amatha kudzimva ndi malingaliro otsatirawa:

• tsitsi lalifupi ndi misomali, mavuto a pakhungu, kuwola kwa dzino,
• 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, chifukwa 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 amafulumizitsa 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 zakudya zolimba. 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 mumikhalidwe 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, kagayidwe kake kamathandizira.
• 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 zimafuna ndalama 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

Ambiri amakhulupirira kuti kagayidwe ka chakudya ndi kuchuluka kwa chimbudzi cha chakudya ndizofananira, koma izi sizolakwika. Timapereka tanthauzo lolondola la kagayidwe kake ndikumvetsetsa kuthamanga kwake kumatengera ndi zovuta komanso zovuta zomwe zingayambitse.

Metabolism (yotchedwanso metabolism) ndiye maziko a machitidwe ofunikira omwe amapezeka m'thupi. Pansi pa kagayidwe kake kamamveka kuti mitundu yonse ya michere imachitika mkati mwa maselo. Thupi limasamalira lokha, kugwiritsa ntchito (kapena kuyika m'malo osungirako) zomwe zimapezeka, mavitamini, michere ndi zinthu zina zowonetsetsa kuti thupi lonse limagwira.

Kwa metabolism, yomwe imayang'anidwanso ndi ma endocrinological ndi ma system amanjenje, mahomoni ndi ma enzymes (ma enzymes) ndizofunikira kwambiri. Pachikhalidwe, chiwindi chimatengedwa ngati chofunikira kwambiri mu metabolism.

Pofuna kugwira ntchito zake zonse, thupi limafunikira mphamvu, yomwe imachokera kumapuloteni, mafuta ndi chakudya chamagulu omwe amapezeka ndi chakudya. Chifukwa chake, njira yotsatsira chakudya imatha kuganiziridwa kuti ndi imodzi mwazofunikira zofunikira za kagayidwe.

Metabolism imangochitika zokha. Izi ndizomwe zimathandizira kuti maselo, ziwalo ndi minyewa zizipuma mokha mothandizidwa ndi zinthu zina zakunja kapena zolakwika zamkati.

Magawo a kagayidwe kazinthu m'maselo a thupi

Metabolism (metabolism) imakhala ndi magawo awiri osakanikirana a metabolic m'thupi la munthu: catabolism ndi anabolism, othandizira homeostasis - kukhalanso kwa mkati.

Catabolism ndi mphamvu kagayidwe, komwe kumachitika magawo atatu:

1. 1. Kukonzekera - kusintha kwa zinthu zovuta za organic zomwe zimadza ngati gawo lazinthu zopanga chakudya kukhala zosavuta: mapuloteni amasandulika amino acid, mafuta kukhala acid acid ndi glycerin, polysaccharides kukhala monosaccharides, ma nucleic acid kukhala ma nucleotides. Izi zimachitika m'matumbo ammimba pansi pa chothandizira cha michere. Mphamvu yomwe idatulutsidwa imasinthidwa kukhala kutentha ndikutsuka. Kuphatikiza apo, zinthu zomwe zimapangidwa ndi organic zimakhudzidwa ndi makutidwe a oksidi kapena kutengapo gawo pazinthu zofunika pakulimbitsa thupi.
2. 2. Okosijeni wopanda okosijeni (wosakwanira makutidwe ndi okosijeni) - wodziwika ndi kuphulika kwina kwa zinthu zopanda mpweya. Gwero lalikulu lamphamvu mu cell ndi glucose. Machitidwe a okosijeni wopanda okosijeni a glucose amatchedwa glycolysis.
3. 3. Kuyankha (kukhatikiza kukhatikiza kwa okosijeni) - komwe makupidwe a oxidative amakhudzana ndi okosijeni, zomwe zimapangitsa kuti pakhale mpweya wabwino ndi madzi.

Anabolism (assimilation) ndi njira yomwe imakhudzana ndi zomwe zimachitika pakusintha kwa zinthu zosavuta zopezeka ndi zotsatira za mphamvu ya zinthu za m'thupi.

Mphamvu yomwe imatulutsidwa panthawi ya catabolism ndiyofunikira kuti ichulukidwe, kupereka mapangidwe a michere. Zotsirizazi zimakhala ngati chothandizira pakubwera kwa mankhwala komwe kumachitika nthawi ya catabolism. Mphamvu zomwe zimatulutsidwa pakubowola kwa zinthu zachilengedwe sizogwiritsidwa ntchito ndi khungu, koma zimasungidwa ngati gulu la ATP (adenosine triphosphate). Ma cell a ATP amapezekanso munjira yopumira.

The biology ya metabolism imayendetsedwa ndikuwongolera njira: zamanjenje ndi mahomoni, zomwe zimakhudza kapangidwe ka michere mwachindunji kapena kusintha kusintha kwa ma membrane am'mimba kumtunda.

Kuwerengetsa kwa kagayidwe kachakudya

Kwa munthu aliyense, zamankhwala am'madzi am'magazi zimachitika mwa munthu payekhapayekha. Kuchuluka kwa metabolic kumawonetsa kuchuluka kwa zopatsa mphamvu pakugwira ntchito kwa thupi ndipo zimatengera zinthu izi:

Zochita za anthu masana zimawongolera kuchuluka kwa kumwa kwa kalori.

Mndandanda wa metabolic woyambira - kuchuluka kwa zopatsa mphamvu patsiku - amawerengedwa motere:

Timawerengera zofunikira za munthu wazaka 40 wolemera makilogalamu 92 wochepa kwambiri wolimbitsa thupi

DCI = (92x10 + 180x6.25-40x5 + 5) x1.2 = 2220

Kuwerenga kwa BMI (index yam'mimba) kumachitika motere:

Nthawi zambiri, azikhala ochepera 25. Mitengo yapamwamba imawonetsa kunenepa kwambiri.

Mwachitsanzo, mndandanda wamawu ambiri ndi:

Hormonal usawa ndi psychoemotional mkhalidwe wa munthu zimakhudza kagayidwe kachakudya. Ngati chithokomiro chimatulutsa chokwanira cha thyroxin kuonetsetsa kuti kagayidwe kazachilengedwe kamachepetsa, kuphwanya kumeneku kumachepetsa kugwiritsa ntchito zopatsa mphamvu kuchokera kuzakudya, kumachepetsa kunenepa kwambiri m'mafuta amthupi.

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 mothandizirana m'njira zosiyanasiyana za kagayidwe kazinthu, zomwe zimagwiritsidwa ntchito popanga minofu ya thupi, ndipo zimagwira ngati zolakwika 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, kuphwanya njira, zakudya zamafuta ambiri - zonsezi zimayambitsa kutsika kwa kagayidwe kachakudya.

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, asamadye chakudya, asamadye mafuta ambiri, asamadye zakudya zam'malo, azidya zakudya zochepa. Inde, zakudya zonse zomveka zimasokoneza kagayidwe.

Zizolowezi zoipa ndizovulaza kagayidwe kazinthu: 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 awiri sadzakwanira. Nthawi yomweyo, munthu yemwe ali ndi metabolism yotsika kwambiri adzakakamizidwa kuti achepetse zakudya moyenera pazinthu 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.

Kutetemera Kungakhale Bwino

Dziko lamakono limakhudzanso thupi la munthu. Kwa zaka 50-100 zapitazi, thupi laumunthu lakhala likukakamizidwa kuti lizolowere kupanga zinthu zatsopano: chakudya chofulumira, zakudya zam'chitini, chakudya chofulumira, ma GMO, ndi zina zambiri. Anthu adayamba kudya kwambiri ndikuyenda zochepa. Ndipo genome, mwatsoka, sakudziwa momwe angasinthire mwachangu kwambiri.

Thupi limapangidwa kuti lizisunga mafuta, omwe amangofanana ndi zakudya zamakono, zomwe zimakhala ndi mafuta pafupifupi 70%. Chifukwa chake, pamakhala mliri weniweni wa kunenepa kwambiri, matenda ashuga, matenda amtima. Koma mutha kusintha kagayidwe kachakudya. Zomwe mukusowa ndikudya bwino komanso kusunthira zina. Zoyambira ndizofanana: muyenera kudya pang'ono, mokwanira, kulabadira chilichonse cha macronutrients atatuwo.

Kagayidwe koyipa: nthano kapena zenizeni?

Metabolism yovuta sikuchitika, imatha kuwonongeka kokha mwa anthu omwe ali ndi matenda oopsa a chithokomiro. Kuchuluka kwa metabolic kumatha kuchepa, ndipo kumachepera kokha chifukwa cha zifukwa zina. Njira za metabolism zimachepetsedwa ndikusowa kwambiri kwamtundu wina wa vitamini kapena kudya michere yambiri yama protein. Liwiro limabwereranso pamlingo wake wam'mbuyo pomwe mikhalidwe imabwezeretsedwa. Palibenso chifukwa chomveka chovutira ndi chikondi cha chakudya ndi metabolism osauka.

Ndi zaka, metabolism imachepetsa. Izi ndi zowona. Pambuyo pazaka 35, ndikofunikira kuwonjezera zolimbitsa thupi ndikuchepetsa kukula kwake. Anthu ophunzitsidwa bwino amadya kwambiri osanenepa. Kusamalira minofu yam'mimba kumafuna mphamvu zambiri kuposa mafuta. Munthu yemwe ali ndi minofu yokhazikika amadya ma calories ambiri kuposa munthu wamafuta.

Sipadzakhala zozizwitsa popanda zakudya zoyenera komanso masewera. Palibe kapu yamadzi ofunda m'mawa, kapena zonunkhira mu chakudya sizingathandize. Inde, tsabola ungakulitse kagayidwe kanu ndi 50% mwakufulumizitsa kugunda kwa mtima wanu komanso kuwononga mphamvu zambiri. Koma njira izi zokha sizingakupangitseni kuti mukhale osalala. Muyenera kuphunzitsa ndikudya bwino.

Lemba: Olga Lukinskaya

MALO “METABOLISM” OGWIRITSITSA NTCHITO MPAKA KUTI ASAKHALE MALO, koma si aliyense amene akumvetsa mpaka kagayidwe kachakudya ndi malamulo omwe amagwira. Kuti timvetse izi, tafunsa katswiri wazakudya zam'masewera, membala wa International Association of Sports Sayansi (ISSA) Leonid Ostapenko ndi psychologist psychologist, yemwe adayambitsa Eating Disways Clinic Anna Nazarenko, zomwe mungadziwe za kagayidwe ka mankhwala komanso momwe mungavulitsire thupi lanu poyesa kusintha.

Momwe mungafulumizitse kagayidwe - 7 njira

1. Metabolism - chilankhulo chosavuta ndi chiani?
2. Mitundu ya metabolic rate
3.Zomwe Zimakhudza Chiyero cha Metabolic
4. Kodi ndizowona kuti mwa anthu ena kagayidwe kamafulumira kuchokera pa kubadwa?
5. Zizindikiro za kusowa kwa metabolic mwa amayi ndi abambo
6. Kodi chimachepetsa bwanji kagayidwe?
7. Zakudya zovuta
8. Zakudya zomwe zimachepetsa kagayidwe
9. Momwe tingalimbikitsire kagayidwe?
10. Pansi ndi zakudya zopatsa mphamvu
11. Matendawa atagona
12. Kukhathamiritsa kwa zolimbitsa thupi
13. Maphunziro Othandizira Pakang'ono (ITVI)
14. Katundu wamagetsi

Metabolism - chilankhulo chosavuta ndi chiani?

Metabolism, kapena metabolism, ndi mawu omwe amafotokozera kuchuluka kwa kusintha kwamphamvu kwa thupi komwe kumachitika m'thupi. Mitundu iwiri yokhudza zimachitika kagayidwe:

catabolism - njira yowonongera mamolekyulu ndikutulutsa mphamvu,

anabolism - njira yopanga mamolekyulu akulu achilengedwe kuchokera kuzinthu zing'onozing'ono zolowa m'thupi kuchokera kunja.

Chakudya ndicho maziko a zonse metabolism. Ma mamolekyulu ena amalowa m'thupi ndi chakudya ndikuwola, amatulutsa mphamvu. Mphamvu izi zimapita ku kapangidwe ka mamolekyulu ena omwe amafunikira moyo - mapuloteni, ma acid a nucleic, ma neurotransmitters, etc.

Komabe ntchito ya mamolekyu omwe amalowa mthupi kudzera mu chakudya ndi osangopereka mphamvu, komanso kuwonetsetsa kuti zinthu zonse zomwe zimafunikira pakupanga mamolekyulu amthupi.

Ndiye kuti, pazantchito za masiku onse, kuchuluka kokwanira kwa zinthu monga kaboni, haidrojeni, mpweya, nayitrogeni, phosphorous, sulufu, calcium, potaziyamu, sodium, zinc, ndi zina zambiri. Komanso mankhwala ophatikizira - amino acid, mafuta acids, michere ina, mavitamini, ndi zina zambiri.

Chiwalo chilichonse kuchokera ku endocrine mpaka kugaya chakudya mu ntchito yake zimatengera momwe maselo amatha kupangira mphamvu mwachangu. Ndipo kukhathamira kwa kagayidwe kake, kumachulukitsa chitetezo chokwanira, thanzi labwinoko ndi kugonana, moyo wautali, ndi zina zambiri.

Mitundu ya metabolic rate

Basal, kapena chachikulu. Uwu ndiye mulingo wocheperako wa metabolic womwe umachitika mutapuma kwathunthu, mwachitsanzo, kugona.

Kuthamanga modekha. Munthu sagona, koma osasuntha - amagona modekha kapena kukhala. Nthawi zambiri ndimatenda amtunduwu omwe amachititsa kuti 50-70% yama calories awotchedwe tsiku lililonse.

Mafuta mphamvu ya chakudya. Uwu ndiye kuchuluka kwa zopatsa mphamvu zomwe thupi limagwiritsa ntchito pakupaya chakudya. Monga lamulo, 10% ya zinthu zonse zimawotchedwa patsiku.

Phindu la masewera olimbitsa thupi. Kuchuluka kwa zopatsa mphamvu pamphamvu zolimbitsa thupi.

Unportsman ngati thermogenesis. Kuchuluka kwa zopatsa mphamvu zomwe zimagwiritsidwa ntchito pazinthu zopanda masewera olimbitsa thupi - kuyenda pang'onopang'ono, kusuntha malo olimbitsa thupi, kusintha mawonekedwe.

Zomwe Zimakhudza Chiyero cha Metabolic

M'badwo. Pamene munthu wamkuluyo, amayamba kuchepera pang'onopang'ono.

Minofu. Minofu yambiri, imachulukitsa kagayidwe.

Kukula kwa thupi. Kukula kwa munthuyo, thupi lake limawotcha msanga.

Kutentha kwamphamvu. Kuzizira, ma calorie ochulukirapo amayaka.

Zochita zolimbitsa thupi.

Mkhalidwe wa mahomoni. Matenda ambiri a mahomoni amatha kusintha modabwitsa kagayidwe kake.

Kodi ndizowona kuti mwa anthu ena kagayidwe kamafulumira kuchokera pakubadwa?

Ayi, sizowona. Nthawi zambiri anthu onenepa kwambiri amadandaula kuti metabolism yawo imayenda pang'onopang'ono mwachilengedwe. Chifukwa chake amayamba kunenepa pamaso pathu komanso kuchokera kumlengalenga. Koma kwa iwo omwe ali ndi thupi labwinobwino, chilichonse chimayaka, chifukwa kagayidwe kazachilengedwe kali ndi liwiro lalikulu. Ili ndiye lingaliro labwinobwino kwambiri lodzilungamitsa ndekha pamaso pa kunenepa kwambiri. Koma sizothandizidwa mwasayansi ndi chilichonse. Mosiyana ndi izi, umboni wapezeka womwe ukusonyeza kuti anthu onenepa kwambiri nthawi zambiri amakhala ndi kuchuluka kwa metabolic.Kafukufuku wina wasonyeza kuti mwa anthu onenepa kwambiri, kuchuluka kwa metabolic kumatha kuchepera pang'ono poyerekeza ndi anzawo omwe amakhala ndi thupi lolimbitsa thupi, koma osaposa 8%.

Zakudya zovuta

Ngakhale kuti asayansi atsimikizira kuti kuwerengera zopatsa mphamvu moyenera kuchepetsa thupi kulibe ntchito, anthu ambiri akupitiliza kuzizunza okha ndimakudya okhazikika, kuwerengera zopatsa mphamvu ndikuwonongeka kwakukulu. Zotsatira zake, chepetsani njira zawo za metabolic.

Chifukwa chiyani izi zikuchitika? Zosavuta. Metabolism imadalira kwathunthu pakupezeka kwa michere. Popanda iwo, kupanga mphamvu ndi kapangidwe ka mamolekyu a thupi palokha ndikosatheka. Ngati mumachepetsa kwambiri kuchuluka kwa zopatsa mphamvu zomwe zimalowa mthupi, ndiye kuti nthawi yomweyo muyenera kuchepetsa kuchuluka kwa michere.

Kuwotcha mafuta pansi pamikhalidwe yotereyi kudzachepetsedwa ndi thupi, chifukwa idzawunika momwe zinthu ziliri ngati njala, yomwe ingayambitse imfa. Ndipo iyamba kudzipulumutsa yokha, kuchepetsa kugwiritsa ntchito mphamvu, ndiye kuti, kuchepetsa njira za metabolic.

Thupi lanu silisamala chifukwa chiyani simukudyetsa: chifukwa mukufuna kuchepa thupi, kapena chifukwa muli mumzinda wazinga. Amadziwa chinthu chimodzi - palibe chakudya chokwanira. Ndipo, chifukwa chake, tiyenera kupitabe ku chuma chokhazikika pazachuma chilichonse, kuphatikiza mafuta m'thupi.

Mwa njira, ndimomwe kuletsa kwamphamvu kwambiri kwa zopatsa mphamvu zolowa thupi patsiku zomwe ndi chimodzi mwazomwe zimayambitsa kuphwanya kwamphamvu pa thupi.

Kugona kwadongosolo

Kuperewera kumakhudzanso kagayidwe ka zinthu monga kusowa kwa chakudya - kumachepetsa. Mafotokozowo ndi osavuta. Thupi limakhulupirira kuti lili m'malo olemetsa kwambiri, zomwe zitha kukhala zowopsa kukhalapo kwawo. Ndipo imayamba kupulumutsa mphamvu, ndikuchepetsa njira za metabolic. Chifukwa chake, ngati muwona zizindikiro za kagayidwe kakang'ono, muyenera kulabadira nthawi yomweyo kugona kwanu. Ndipo ngati pali zovuta zina ndi kupumula kwa usiku, yesani kuchita zonse zotheka kuti muchepetse. Kuti muchite izi, mutha kuyesa kukulitsa kuchuluka kwa mahomoni ogona - melatonin.

Kukhathamiritsa kwa zolimbitsa thupi

Nthawi zambiri, zizindikiro zakuchepa kwa kagayidwe kachakudya zimatha kupezeka mwa achinyamata omwe amayesa kukhala ndi moyo wabwino ndipo chifukwa cha izi amadzizunza okha ndi zochitika zolimbitsa thupi. Kulimbitsa thupi kumathandiza, kuphatikiza kuwonda. Izi ndizosatheka. Koma kokha zolimbitsa thupi ziyenera kukhala zabwinobwino. Overtraining imachepetsa kagayidwe kake monga kusowa tulo komanso kudya mosamalitsa kumachepetsa. Thupi limakhalanso lokakamizidwa ndikuyamba kupulumutsa mphamvu.

Kuphatikiza apo, ndi kuchuluka kwa magazi m'magazi, kuchuluka kwa kupsinjika kwa mahomoni kumachuluka. Ndipo motsutsana ndi izi, chidwi cha insulin chimachepa, chomwe mosalephera chimatsogolera kulemera. Chifukwa chake, kukhazikitsa kagayidwe kake ndikuchepetsa thupi, chitani masewera olimbitsa thupi pang'ono. Monga momwe ndingathere. Ndiye kuti, simuyenera kuphunzitsa mukakhala musanaphunzirepo kale, mukakhala ndi ululu wamisempha, kapena kungoti alibe mphamvu. Ndipo osayang'ana abwenzi ndi atsikana omwe adaphunzira nanu nthawi yotsiriza, ndipo lero akulumpha mwachisawawa. Munthu aliyense amakhala ndi liwiro lake.

Momwe mungadziwire kuchuluka kwa kagayidwe kanu

Nthawi zambiri timawona munthu wathunthu yemwe amadya pang'ono kwambiri, ndipo nthawi yomweyo amamuzindikira: "Mumatha kudya pang'onopang'ono." Komabe, timangoganiza mwachangu, popeza sitingaweruze kuchuluka kwa metabolic kokha ndi mfundoyi. Ndizotheka kuti munthu yemweyo amadya pang'ono pakokha panu. Kapenanso tingoyerekeza kuti ali ndi matenda osachiritsika omwe ali ndi vuto pakukonza mafuta m'thupi.

Chifukwa chake, kuti mupeze kuchuluka kwa kagayidwe kanu, kapena, kuchuluka kwa mphamvu zomwe thupi lanu limagwiritsa patsiku, pali njira yodziwikiratu. Chiyeso cha mphamvu izi chimawerengedwa m'makilo a kilo.

Munthu: (66 + (13.7 * kulemera) + (5 * kutalika) - (6.8 * zaka)) * 1.2

Mkazi: (655 + (9.6 * kulemera) + (1.8 * kutalika) - (zaka 4.7 *)) 1.2

Zotsatira zomwe zapezedwa ndizoyambira metabolism (BOV) kapena basic metabolic rate (BSM). Ili ndiye kuchuluka kwa zopatsa mphamvu zomwe munthu amagwiritsa ntchito patsiku, poganizira zochitika za tsiku ndi tsiku, koma kupatula kuchita zolimbitsa thupi.

Chifukwa chake, mudzazindikira kuchuluka kwa zopatsa mphamvu zomwe muyenera kudya patsiku, kuti muchepetse kulemera kwambiri komanso osadzivulaza. Chifukwa chake, monga kusowa kwa michere, kuchepa kwawo kwambiri kumakhudza kagayidwe ndikuchepetsa.

Zomwe zingasokoneze kagayidwe

Ngati mukuchepetsa zakudya zanu komanso kudya zakudya zopatsa mphamvu zochepa, ndiye kuti simukulandira kuchuluka kwa michere ndi mphamvu zomwe zimafunikira thupi lanu. Zotsatira zake, thupi limapanikizika ndipo limatumiza chizindikiro ku ubongo kuti kumenyedwa ndi njala, chifukwa chake, muyenera kusungira michere mtsogolo. Ndipo zamtsogolo, thupi limatha kusunga mafuta okha. Ichi ndiye choyipa choyipa. Chachiwiri ndikuti thupi limachepetsa njira zake zonse, kuphatikiza kagayidwe, kotero kuti zopatsa mphamvu zomwe zimabwera ndizokwanira.

Ndikofunika kwambiri kudya nthawi zambiri m'magawo ang'onoang'ono. Monga momwe zimafunikira kubzala nkhuni nthawi zonse mu uvuni kuti mukhalebe moto ndi kutentha pamlingo wina, michere iyeneranso kulowa m'thupi. Kupukusira ndikugwiritsanso ntchito mphamvu yochulukirapo pakuwonongeka kwake komanso kusokonekera. Ngati simumawonjezera metabolism yanu kwa nthawi yayitali, ndiye kuti imalowa pang'onopang'ono ndipo izi zikutanthauza kuti panthawiyi mumagwiritsa ntchito zopatsa mphamvu zochepa. Kuphatikiza apo, chakudya chokwanira nthawi imodzi chimakuwopsezani ndi mafuta ochulukirapo amthupi.

Khalidwe labwino

Aliyense amadziwa kuti munthu yemwe ali ndi moyo wokangalika ndi kupitilira masewera amakhala ndi chidwi chabwino ndipo nthawi yomweyo amakhala ndi mawonekedwe akulu, osafuna kulemera kwambiri. Ndipo zonsezi zimachitika chifukwa, poyamba, munthu akakhala kuti walimba, mtima wake umayamba mwachangu, zomwe zikutanthauza kuti magazi amayenda mthupi mwachangu ndikulowa munjira zosiyanasiyana zamankhwala. Mpweya wambiri umalowa m'thupi, mothandizidwa ndi komwe kuwonongedwa kwamafuta kumachitika m'magazi. Ndipo kachiwiri, munthu yemwe amapita masewera amakhala ndi minofu yabwino, yolimba ndipo nthawi zina amakhala nayo yambiri. Ndipo ndalemba mobwerezabwereza kuti m'misempha mumawotchedwa mafuta. Kuphatikiza apo, munthu akakhala ndi minyewa yambiri, amakhala wamphamvu kwambiri.

Kuperewera kwa mavitamini ndi michere

Munthawi yathu "yovuta" ndizovuta kwambiri kukhala ndi mavitamini ndi michere mthupi mokwanira. Zakudya zathu zakula tsopano. Wothamanga aliyense amadziwa kuti kumwa mavitamini othandizira ndikofunikira kuti akhale ndi thupi labwino komanso mphamvu. Ndipo mu vuto la kuchepa kwa mavitamini ndi michere m'zakudya zathu, kudya mavitamini apadera ndikofunikira.

Madzi kwa munthu ndiofunika kwambiri, chifukwa munthu amakhala ndi madzi 80 peresenti yokha. Ndipo kutaya madzi ena kumatha kukhala kovuta osati thanzi la munthu lokha, komanso moyo wake. Kodi tinganenenji za metabolism. Metabolism, ndiye kuti, kutembenuka kwa michere kuchokera ku boma limodzi kupita ku lina, kumachitika mu madzi am'magazi. Chifukwa chake, kusamala kwamadzi ndikofunikira kwambiri pamlingo wa metabolic.Kuphwanya pang'ono kulikonse kwa mankhwalawa kumakhudza mwachindunji kuchuluka kwa kagayidwe kachakudya komwe kamayendetsa pang'onopang'ono.

Momwe mungapewere matenda a metabolic

• Idyani nthawi zambiri - maola onse awiri ndi atatu
• Idyani zakudya zazing'ono - 200-250 magalamu aliyense akudya
• Idyani zakudya zoyenera - 40-50% mapuloteni, 20-30% chakudya, 15-20% mafuta
• Tengani mavitamini ovomerezeka mu mankhwala aliwonse
• Mugonere maola osachepera 7 patsiku
• Imwani osachepera malita 1.5 amadzi patsiku
• Pewani kumwa zakumwa zanu

Mitundu ya kagayidwe

Pali mitundu iwiri yayikulu ya metabolism - anabolism ndi catabolism.

Anabolism ndi kuphatikiza kwa njira zamankhwala zomwe zimapangidwa kuti apange maselo ndi minyewa yatsopano m'thupi. Chimodzi mwa zitsanzo zochititsa chidwi kwambiri za anabolism ndi kukula kwa minofu.

Catabolism - njira zowonongera komanso kuvunda kwa zinthu zovuta kuzipanga zosavuta. Pakuchita kwa catabolism, monga lamulo, mphamvu zimamasulidwa, zomwe timagwiritsa ntchito kuti zitsimikizike kuti zikuyenda bwino. Tikamalankhula za kuwotcha mafuta, timanenanso za catabolism, chifukwa timafunikira mphamvu kuti zochita zathu zizipezeka molondola chifukwa cha kuwonongeka kwa mitundu yonse itatu ya mafuta yomwe ilipo m'thupi la munthu.

Kodi metabolic rate ndi chiyani?

Ichi ndiye chizindikiro chachikulu cha kagayidwe. Mulingo wa metabolism - iyi ndi kuchuluka kwa mphamvu zomwe thupi lanu limagwiritsa ntchito kuti zitsimikizire ntchito zofunika. Nthawi zambiri chiwerengerochi chimawerengeredwa tsiku limodzi ndipo ndiwofanana ndi kuchuluka kwa kilocalories ofunika kubweza ndalama zamagetsi. Chizindikiro chachikulu ichi, motero, ndichochulukitsa cha kagayidwe kanu.

Kutenthedwa ndi Kuyaka Mafuta

Mlingo wa metabolic umakhudzana mwachindunji ndi kuchita bwino pakuchepetsa thupi. Kupatula apo, zopatsa mphamvu zambiri zomwe mumagwiritsa ntchito, mumatha kuthamangitsa mafuta (mwachilengedwe, kutengera kuperewera kwa calorie). Ndipo pankhaniyi, tili ndi chidwi ndi metabolism yeniyeni yamafuta (lipid), ngati tikufuna kuchepetsa thupi chifukwa cha mafuta, osati minofu.

Pali anthu omwe ali ndi metabolism yofulumira, omwe, monga lamulo, amatha kudya kwambiri ndipo nthawi yomweyo amakhalabe ouma kwambiri. Koma palinso anthu omwe ali ndi metabolism yocheperako omwe amadya pang'ono koma amafulumira mafuta.

Koma musathamangire kukhudzana ndi chimodzi kapena chimzake. M'malo mwake, zinthu zambiri zimakhudza kuchuluka kwa metabolic (zochulukira pambuyo pake), kuphatikiza mayendedwe azikhalidwe ndi kadyedwe. Ndipo nthawi zambiri iwo omwe amadzinenera kuti kagayidwe kake kaulemu kwambiri amadya kwambiri kuposa zomwe amafunikira ndikukhala moyo wongokhala.

Metabolism ndi Mass Gain

Anthu ambiri amakhulupirira kuti kuchuluka kwa metabolic ndikofunikira kokha kwa iwo omwe akufuna kuchepetsa thupi, koma sichoncho ayi. Pochulukitsa zochuluka, mitundu yonse ya kagayidwe imakhala yofunika kwambiri. Chifukwa kumbali imodzi, kuti minofu ikule, ndikofunikira kuti njira za anabolism zizichitika mokulira. Ukakhala ndi anabolism kwambiri, umachulukirachulukira. Kumbali inayi, ndikofunikira kuti muchepetse kayendedwe ka catabolism, i.e., kupewa kuthothoka kwa minofu ya minofu kuti mukhale ndi mphamvu. Njira zonsezi zimayendetsedwa ndi mitundu yoyenera ya chakudya ndi maphunziro.

Zinthu zazikulu zomwe zimakhudza kagayidwe kazinthu:

Madzi - madzi amatenga nawo gawo mthupi lonse. Imatenga nawo mbali machitidwe, imasungunula michere, ndikuchotsa zinthu zoyipa za metabolic. Mapeto akewa ndiwodziwikiratu: ngati kulibe madzi okwanira, ndiye kuti njira za metabolic zimayendera pang'onopang'ono.

Zochita zolimbitsa thupi - moyo wanu ukakhala wolimba kwambiri, njira zoyendetsera zinthu zofunika kwambiri m'thupi zimapita.

Mtundu wa thupi - tonse tili ndi vuto lobadwa nalo kapena lamtundu winawake. Zina zimakonda kudzala, pomwe zina zimakhala zoonda. Izi zimachitika mwachilengedwe kwa munthu aliyense pobadwa.

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 za calorie ndipo zimachepetsa kwathunthu kagayidwe kazakudya 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, kuthyoka kwa phosphate yolumikizana ndi molekyulu ya ATP kumapangitsa mphamvu yotulutsidwa mu khungu kuti isagwire ntchito, popeza njira ya metabolic iyenera kukhala yogwirizana magawo awiri ndikugawana kwachinthu chapakatikati mwa chilichonse mwaiwo, apo ayi mphamvu imatulutsidwa mu mawonekedwe a kutentha ndikuwonongeka. 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 kupezeka 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, tiziwalo timene timatulutsa timadzi tambiri timatulutsa timadzi tambiri timagazi, timathandizanso kuchuluka kwa shuga m'magazi 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 kumakhazikika ndipo pang'onopang'ono amayamba kuyenda mpaka pafupifupi zaka 65, kenako ndikuyamba kutsika . Komabe, ichi ndi chithunzi chowonekera kwambiri, chifukwa munthu aliyense ndi payekhapayekha ndipo njira yake ya metabolic imachokera kwa iye yekha.

Kupenda - Uku ndi kulowa kwa thupi la michere ndi zamadzimadzi kuchokera kumalo achilengedwe, chimbudzi, kusilira ndi kugawa zinthu.

Zinthu zonse zolowa m'thupi la nyama zimasinthidwamo. Zina mwa izo zimayamba kukhala zosavuta, zochulukirapo, zopangidwa ndi zinthu, kumasula nthawi yomweyo mphamvu yogwiritsidwa ntchito ndi thupi pakugwira ntchito minofu ndi njira zamavuto ndi zamisala. Zinthu zomwe zimawola zimatuluka m'thupi. Zinthu zina zimayamba kuwonongeka ndipo kuchokera mwa iwo zimapangidwa zinthu zofanana ndi ziwalo za thupi (assimilation - assimilation). Zinthu zatsopano zomwe zimapangidwa zimasandulika kukhala ma cell ndi ma cell omwe amagwira ntchito kapena amasungidwa osungirako, kukhala magwero amphamvu. Zinthu zopanda pake zimaphatikizidwa ndi kagayidwe kachilengedwe ka thupi, ndikupanga masinthidwe ovuta kuphatikiza ndi zina organic, zimatenga nawo mbali pazowonekera zonse za moyo.

M'maselo onse amoyo ndi minyewa yathupi yolumikizira thupi komanso yolimbitsa thupi, zochitika ziwiri zotsutsana zimachitika nthawi imodzi: kuwonongeka kwa chinthu ndi kapangidwe kake.

Metabolism imakhala ndi njira ziwiri zolumikizirana bwino: assimilation and dissililation. Njira ziwiri izi sikuti zimangokhala nthawi imodzi, komanso zimalumikizana. Imodzi yopanda inzake siyingatheke, chifukwa palibe ntchito m'thupi yomwe ingachitike popanda kuwonongeka kwa zinthu zomwe zimatengedwa kale ndi thupi. Komabe, pakapangidwe kamapangidwe apakhungu m'thupi, mphamvu yomwe imatulutsidwa pakuwola kwa zinthu ndizofunikira.

Njira ziwiri izi zimapanga kagayidwe kachakudya mthupi. Metabolism imachitika mosalekeza komanso mosalekeza. Maselo onse, ziwalo zonse zamthupi, osapatula makulidwe amtundu wotere komanso owoneka osasunthika ngati mafupa ndi lipanga, ali mkati mopitilira kuvunda ndi kukonzanso. Izi zikugwira ntchito pazinthu zonse zopanda thupi ndi zinthu zopanda kanthu.

Zoyambitsa matenda a metabolic

Mwa zina zoyambitsa matenda a kagayidwe kachakudya zimadziwika kuti tinatengera chibadwa chathu. Ngakhale ndiwosakanika, ndiyotheka ndipo ndiyofunikira kuthana nayo! Komanso, zovuta za metabolic zimatha kuyambitsidwa ndi matenda achilengedwe. Komabe, nthawi zambiri mavutowa amabwera chifukwa cha kuperewera kwa zakudya m'thupi.

Monga kuchuluka kwazakudya zambiri, ndipo kusowa kwawo kumavulaza thupi lathu. Ndipo zotsatirapo zake sizingasinthe. Zakudya zopitilira muyeso zimachitika chifukwa chomwa zakudya zamafuta kwambiri, ndipo kuchepa kwa zakudya kumachitika chifukwa cha kusamalidwa kwamphamvu kwa zakudya zosiyanasiyana zolemetsa. Chakudya chachikulu nthawi zambiri chimakhala chakudya chamagulu, chomwe chimayambitsa kuperewera kwa michere, izi zimapangitsa kuti matenda osiyanasiyana apangidwe. Zomwe zimayambitsa matenda osagwirizana ndi zakudya zambiri.

Matenda a metabolism

Ngakhale titatha kugwiritsa ntchito njira zonse za metabolic, popereka thupi ndi mavitamini omwe akusowa, timakhala pachiwopsezo chotenga matenda angapo owopsa omwe amabwera chifukwa cha kuwola kwa maselo athu. Zinthu zowola zimakhala ndi chilichonse chamoyo komanso chokulirapo, ndipo mwina ndiye mdani woopsa kwambiri paumoyo wathu. Mwanjira ina, thupilo liyenera kutsukidwa ndi poizoni pakapita nthawi, kapena amangoyambitsa poizoni. Kutsalira ochulukirapo, zinthu zowola zimayambitsa matenda osachiritsika ndikuchepetsa ntchito ya chiwalo chonse.

Pankhani ya zovuta za carbohydrate metabolism, pamakhala matenda oopsa - matenda a shuga, okhala ndi mafuta osagwira, cholesterol () imadziunjikira, imayambitsa matenda amtima ndi mtima. Ma radicals aulere, omwe akukhala ochulukirapo, amathandizira kuti pakhale zotupa zoyipa.

Kunenepa kwambiri kumakhalanso chifukwa chazovuta za metabolic. Gululi limaphatikizaponso gout, matenda am'mimba, mitundu ina ya matenda a shuga, etc. Kuwonekera kwa michere ndi mavitamini kumabweretsa kuwonongeka kwa minofu, mafupa, kusokonezeka kwakukulu kwa mtima dongosolo.Mwa ana, izi zimatha kubweretsa zovuta zazikulu mu mawonekedwe akukula modabwitsa komanso kukula. Ndikofunika kudziwa kuti kugwiritsa ntchito mavitamini owonjezera sikulimbikitsidwa nthawi zonse, chifukwa kuchuluka kwawo kwambiri kumatha kukhalanso ndi zotsatirapo zoyipa.

Kupewa

Kuwongolera kagayidwe kachakudya mthupi lathu, tiyenera kudziwa kuti pali zinthu zina zomwe zimalepheretsa kupangidwa kwa poizoni ndikupititsa patsogolo kagayidwe kachakudya.

Yoyamba ndi mpweya. Mulingo woyenera wa mpweya m'matimu amachititsa kwambiri njira zama metabolic.

Kachiwiri, mavitamini ndi michere. Ndi zaka, njira zonse zimachepa, pali kuchepa kwamitsempha yamagazi, motero ndikofunikira kuwongolera kulandira kuchuluka kwamaminere, michere ndi mpweya. Izi zitsimikizira ntchito yabwino ya madzi amchere a cell mu cell, popeza pambuyo pakupita kwa nthawi foni imayamba kuzimiririka osalandiranso zinthu zonse zofunika pamoyo wake. Kudziwa izi, ndikofunikira kuti maselo athu achikulire azikulitsa.

Pali malingaliro ndi mankhwala ambiri omwe amawongolera kagayidwe. Mankhwala wowerengeka, White algae algae - fucus, idatchuka kwambiri, ili ndi miyala yambiri komanso mavitamini ofunikira kuti apangitse metabolism. Zakudya zoyenera, kusiyanitsidwa ndi zakudya zomwe zimakhala ndi cholesterol ndi zinthu zina zovulaza ndi njira ina yothandizira thupi kugwira ntchito molakwika.

Maphunziro: Moscow Medical Institute I. Sechenov, wapadera - "Bizinesi yazachipatala" mu 1991, mu 1993 "Matenda a Ntchito", mu 1996 "Therapy".

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.

Njira ya metabolism: ndi chiyani? Zinthu zogwirizana ndi izi

Masiku ano, polankhula za kuchepa thupi, madokotala nthawi zambiri amatchula mawu akuti "metabolism". Kodi chilankhulo chophweka ndi chiyani? Kodi njirayi imagwirizanitsidwa bwanji ndi kuchepa thupi?

M'mawu osavuta, metabolism ndi chinthu chomwe chimadutsa thupi la chamoyo chilichonse. Njira ya metabolic imatanthauzanso kuthamanga komwe thupi limasinthira chakudya kukhala mphamvu. Pa sekondi iliyonse, michere yoposa chikwi imachitika m'thupi lathu. Kuphatikiza kwawo ndi njira ya metabolic. Ndizofunikira kudziwa kuti mwa amuna, kagayidwe kachakudya kamafulumira kwambiri kuposa azimayi. Kuthamanga kwa njirayi kumayenderana mwachindunji osati jenda, komanso thupi. Pachifukwa ichi, mwa anthu omwe ali onenepa kwambiri, kagayidwe kake kamachepetsedwa. Chinthu china chofunikira chomwe chimakhudza kagayidwe kachakudya ndi cholowa komanso kuchuluka kwa mphamvu ya thupi m'thupi. Ngati mungazindikire kuti kagayidwe kake mthupi lanu kamayamba kuchitika pang'onopang'ono, zomwe zimayambitsa izi ndi zakudya, kupsinjika, masewera olimbitsa thupi kapena kumwa mankhwala.

M'badwo wa Metabolic

Njira za metabolism mwa ana zimakhala ndi kuchuluka kwambiri kuposa akuluakulu. Izi zimathandizira kukula kwa chamoyo chomwe chikubwera. Popita nthawi, pamakhala kuchepa kwa kayendedwe ka metabolic chifukwa cha physiology. Ndipo munthu wamkuluyo, zimam'chepetsa. Kuwerengera kwa chizindikiro cha m'badwo wa basal kapena metabolic, kuwonetsa zaka zomwe thupi limagwirira ntchito, zimachitika pogwiritsa ntchito njira ya Ketch MacArdle:

Mlingo wamafuta amthupi mumayezedwa ndi kukula kwa khungu ndipo mumazindikira mtundu wa thupi:

Kuyeza kumachitika ndi caliper ndi tepi ya sentimita.

Chitsanzo cha kuwerengera kuchuluka kwa kagayidwe kake, poganizira kuchuluka kwa mafuta m'thupi (zitha kutsimikiziridwa pogwiritsa ntchito mawebusayiti - pazomwe mungafunikire kuyika deta pazakukula kwa khungu la magawo osiyanasiyana a thupi). Tiyerekeze kuti mafuta omwe ali m'zitsanzo zathu ndi 10,5% ya kulemera kwa thupi:

1. 1. Kuwerengera kuchuluka kwa mafuta: 92 x 0.105 = 9.6 (kg).
2. 2. Kudziwitsa zamafuta aulere: LBM = 92-9.6 = 82.4 (kg).
3. 3. Kuwerengera kwa zakudya zoyambira zopatsa mphamvu: BMR = 370 + (21.6 X 82.4) = 2149 (kcal).

Kuyerekeza zotsatira ndi zikhalidwe za mibadwo ya ma calorie omwera:

Kusanthula kwa zotsatira za zomwe zapezeka kumathandizira kudziwa zaka zoyambira.

Kuchepa kwa kugwiritsa ntchito kalori koyamba ndizazomwe zimachitika kwa okalamba woposa zaka 60.

Mafuta amaikidwa pamalo am'mimba ndipo chiwindi, sichili m'chigawo chodutsa, koma mozungulira ziwalo zamkati, chimatchedwa mafuta a visceral. Amachepetsa kwambiri kagayidwe kachakudya.

Ngati index yolimba ndiyokwera kwambiri, ndiye kuti pali onenepa kwambiri. Koma ngati nthawi yomweyo thupi lonse limakhazikika, izi zikuwonetsa kukhalapo kwa mafuta a visceral.

Msika woyambira pamwamba pa zenizeni umafunikira kusintha zakudya kuti zichepetse zopatsa mphamvu, komanso kuchititsa zolimbitsa thupi kuti ziziwonjezereka, kuti ifulumizitse kagayidwe.

Mitundu itatu ya kagayidwe

Matenda ndi mphamvu zimagwirizana. Ndizofunikira pa metabolic process. Pali mitundu itatu ya kagayidwe:

Basic metabolism ndi mphamvu yomwe thupi limagwiritsa ntchito pokonza komanso kugwiritsa ntchito bwino ziwalo zofunika. Amapereka ntchito ya mtima, mapapu, impso, kugaya chakudya, chiwindi ndi matenda am'mimba.

Metabolism yogwira ndiye mphamvu yomwe imafunikira pakuchita zolimbitsa thupi. Ndizofunikira kudziwa kuti munthu akamayenda, thupi limayamba kugwira ntchito mthupi lake.

Kagayidwe kazakudya ndi mphamvu zomwe thupi limafunikira kuti dige chakudya chomwe limalandira. Zakudya zamafuta ndi zokazinga zimawonongeka nthawi yayitali kuposa zakudya zopatsa thanzi. Ndi chifukwa ichi kuti iwo amene akufuna kuchepa thupi, koma kukonda kudzipangira zinthu zophika, zakumwa zoziziritsa kukhosi ndi zina zambiri zopanda zakudya, ayenera kupenda zakudya zawo mwachangu.

Zinthu zotsiriza zaabolabolic

Popita nthawi, zinthu zomaliza za metabolic komanso ziwalo zomwe zimayambitsa metabolism zasintha kwambiri. Njira zowonetsera zimakhudzana mwachindunji ndi metabolic. Mu zolengedwa zoyamwitsa, impso yamtundu wachitatu imapezeka mthupi - metanephros. Ndiaye yemwe amatenga nawo mbali popanga zinthu zomaliza.

Chifukwa cha kagayidwe, zinthu zomaliza zimapangidwa - madzi, urea ndi kaboni dayokisaidi. Onsewo pambuyo pake amachoka. Ziwalo za metabolism zomwe zimakhudzidwa ndikufukula kwa zinthu zomaliza kuchokera mthupi:

Mapuloteni a metabolism m'thupi

Protein ndi chimodzi mwazinthu zofunika kwambiri m'thupi lathu. Zimakhudzidwa ndikupanga maselo, minofu, minyewa, michere, mahomoni ndi zina zambiri zofunika m'thupi lathu. Mapuloteni omwe amalowa mthupi amawonongeka m'matumbo. Ndipamene amasintha kukhala ma amino acid ndipo amatengedwa kupita ku chiwindi. Metabolism ndiye amachititsa izi. Ndikofunika kuyang'anira chidwi chakuti mukamadya mapuloteni ambiri, poyizoni wa mapuloteni amatha. Bungwe Loona za Umoyo Padziko Lonse lalimbikitsa kuti pasamadye magalamu 75 pa kilogalamu imodzi yokha ya thupi patsiku.

Zochita zathupi m'thupi zimagwira bwino ntchito yamoyo. Metabolism imakhudzidwa ndikuwonongeka kwa mapuloteni okha, komanso michere. Chifukwa cha izi, fructose, glucose ndi lactose amapangidwa m'thupi. Monga lamulo, zakudya zimalowa m'thupi la munthu m'njira yokhala wowuma ndi glycogen.Ndikudya chakudya chamafuta nthawi yayitali, glucose amalowa m'magazi.

Zakudya zomanga thupi ndi gwero lalikulu lamphamvu. Ndi kuchepa kwawo, kugwira ntchito kwa munthu kumachepetsedwa kwambiri ndipo thanzi lake limakulirakulira. Ndi chakudya chamafuta chomwe ndi chofunikira kwambiri pakugwira bwino ntchito kwamanjenje. Munthu akawona zizindikiro monga kufooka, kupweteka mutu, kutentha thupi komanso kukokana, ayenera kuyamba alabadira zakudya zake za tsiku ndi tsiku. Ndikusowa kwa zakudya zamafuta zomwe zimapangitsa kukhala ndi thanzi labwino.

Metabolic syndrome

Metabolic syndrome ndi zovuta zovuta zomwe zimawonedwa mwa anthu onenepa kwambiri. Chifukwa cha kuperewera kwambiri kwa metabolism komanso kunenepa kwambiri, munthu amatha kudwala insulin. Matendawa amatenga cholowa kapena kutengera. Ndizofunikira kudziwa kuti, limodzi ndi metabolic syndrome, kusintha kwina mu minofu ndi machitidwe amthupi kumachitikanso. Wodwala akamavutikanso ndi kunenepa kwamkati. Izi zitha kutsogolera kukula kwa matenda amtima, matenda ashuga komanso matenda a mtima. Choyambitsa chachikulu cha matendawa ndizomwe zimawonekera kwambiri kwa anthu omwe amadya chakudya mwachangu kapena kudya panjira. Nthawi zambiri, metabolic syndrome imapezeka mwa iwo omwe amakhala pansi. Asayansi atsimikizira kuti kunenepa kwambiri kumakhudzana mwachindunji ndi kufa kwakulu kochokera ku mitundu yonse ya khansa.

Kuti mupeze matenda a metabolic, muyenera kulabadira kuchuluka kwa shuga m'magazi. Chizindikiro choyamba ndi kupezeka kwa mafuta pamimba. Nthawi zambiri, metabolic syndrome imagwirizanitsidwa ndi kuthamanga kwa magazi. Mwa anthu omwe ali ndi mavuto a metabolic, amadzuka popanda chifukwa.

Pofuna kuthana ndi metabolic syndrome, muyenera choyamba kuchepetsa thupi. Kuti muchite izi, muyenera kusunthira momwe mungathere ndikuwunikanso zakudya zanu. Akatswiri amalimbikitsa kuti odwala omwe amadandaula ndi metabolic syndrome nthawi zambiri amayendera chipinda chamatumbo ndi dziwe. Njira izi zimatha kusintha kagayidwe kake. Tiyeneranso kukumbukira kuti mowa ndi kusuta kumachepetsa njira ya metabolic. Polimbana ndi matendawa, zizolowezi zoyipa ziyenera kusiyidwa.

Choyambitsa chachikulu cha metabolic syndrome ndimadyedwe olakwika. Choyamba, muyenera kusiya ndikuzisintha ndi zovuta. Kuti muchite izi, perekani zokonda ku phala, osati ufa ndi zotsekemera. Polimbana ndi kagayidwe kachakudya, chakudya chizikhala ndi mchere wochepa. Ndikofunika kuphatikiza zipatso ndi ndiwo zamasamba muzakudya zanu. Ali ndi mavitamini ndi michere yambiri.

Gastritis: zambiri

Nthawi zambiri kuphwanya njira za kagayidwe kachakudya ndi komwe kumayambitsa gastritis. Ndi matenda otere, wodwalayo amatha kutukusira kwa m'mimba. Masiku ano, gastritis imapezeka mwa akulu ndi ana. Chizindikiro choyamba ndikuchepa kwa kagayidwe. Zotsatira zake, wodwalayo amakhala ndi kusweka komanso kusowa mphamvu. Ndi gastritis, munthu amatha kulemera m'mimba, kutentha kwa pamtima, kusanza, kutulutsa thukuta komanso kusangalala.

Ndi gastritis, wodwala amatsutsana:

• zakudya zamafuta
• mowa
• lakuthwa
• zakumwa zoziziritsa kukhosi.

Pazizindikiro zoyambirira za gastritis, muyenera kufunsa dokotala. Sangalangize chakudya chomwe chithandiza kusintha kwa kagayidwe kachakudya mthupi, komanso kupereka mankhwala.

Matenda a kapamba

Pancreatitis yosatha ndi matenda omwe amayamba chifukwa cha zovuta za metabolic. Ndi matenda, kutupa kwa kapamba kumawonedwa. Pancreatitis imakonda kwambiri azimayi a zaka zapakati komanso akulu. Zizindikiro zotsatirazi zimawonedwa mwa wodwala kapamba:

• nseru
• kuchepa kwamtima
• kupweteka m'mimba
• nseru

Ndi kapamba, muyenera kusintha zakudya zanu ndikuphatikizanso zakudya zopatsa thanzi mmenemo. Ndiosafunika kudya zakudya zamafuta ndi zowuma. Ndikofunikira kupereka zokonda pazinthu zophika mu nthunzi kapena uvuni. Mukazindikira gastritis, wodwalayo ayenera kusiya zizolowezi zilizonse zoipa.

Matumbo osakwiya. Zambiri zokhudzana ndi matendawa

Ichi ndi chidutswa cha zovuta za metabolic zomwe zimakhala kwa miyezi itatu kapena kupitilira. Zizindikiro za matendawa ndi kupweteka m'mimba, kusokonezeka ndi kusokonezeka kwa chopondapo. Monga lamulo, vuto la matumbo osakwiya limapezeka kwambiri kwa achinyamata azaka za 25-25. Zomwe zimayambitsa matendawa ndi kuperewera kwa vuto la kuperewera kwa m'thupi, moyo wopanda ntchito komanso kusintha kwa mahomoni ambiri.

Pochiza matumbo osavomerezeka, dokotala amamulembera maphunziro osiyanasiyana komanso zakudya kwa wodwala. Kutsatira malangizo onse, wodwalayo amatha kuthana ndi matendawa mwachangu komanso mopanda kupweteka.

Kodi kufulumira kagayidwe?

Polimbana ndi kunenepa kwambiri, timalimbikitsa njira za metabolic. Komabe, sikuti aliyense amadziwa momwe angachitire bwino. Mutha kupeza zofunikira zonse munkhani yathu. Amadziwika kuti metabolism imachitika mwachangu kwambiri mwa anthu omwe zaka zawo zimakhala zaka 11 mpaka 25. Akatswiri ambiri amati kuchuluka kwa kagayidwe kachakudya kamakhudzana ndi kutentha kwa munthu. Kusintha kwa metabolic kumatha kukhala chifukwa cha kupezeka kwa matenda mthupi.

Kuti musinthe kapena kufulumizitsa njira za metabolic, choyambirira, muyenera kusuntha momwe mungathere. Kupititsa patsogolo kagayidwe, kumalimbikitsidwa kuphatikiza mphamvu ndi maphunziro a Cardio. Kuyenda kwamadzulo kumalimbikitsidwanso. Izi sizongochita mwangozi, chifukwa izi zitachitika izi momwe njira za metabolic zimapitilira ngakhale m'maloto.

Kubwezeretsa njira za metabolic, akatswiri ambiri amalimbikitsa kuyendera sauna ndi bathhouse kamodzi pa sabata. Chifukwa cha izi, inu, kuwonjezeraathandizira kagayidwe, kusintha magazi. Ngati mulibe mwayi wopita ku bafa ndi sauna, ndiye kuti mutha kumayendera njira zamankhwala m'bafa. Kuti muchite izi, gwiritsani ntchito madzi ndi kutentha kwa madigiri oposa 38.

Kuti muchepetse kagayidwe kake, ndikofunikira kubwereza zakudya zanu. Ndikofunikira kumwa malita awiri amadzi tsiku lililonse. Zakudya zopatsa thanzi zokha komanso zopatsa thanzi ziyenera kupezeka m'zakudya.

Mwachidule

Ambiri ali ndi chidwi ndi metabolism. Kodi chilankhulo chophwekerachi ndi chiyani, komanso momwe mungachifulumizire, mutha kuphunzira kuchokera ku nkhani yathu. Nthawi zambiri, ndimayendedwe ofooka omwe samayambitsa kulemera kochulukirapo, komanso matenda angapo. Pazizindikiro zoyambirira za kupatuka ku chizolowezi, onetsetsani kuti mukumana ndi dokotala. Khalani athanzi!

Metabolism ndi chithunzi chofunikira kwambiri pachithunzithunzi kapena chojambula panjira panjira yolumikizira thupi kapena kuchepetsa minofu. Kumvetsetsa kwake momwe njira zoyambira zamankhwala amodzi zimakhalira, ndizosavuta kukwaniritsa zolinga zanu, mosasamala mtundu wa thupi. Ganizirani zomwe zili - fotokozerani zosavuta, popanda kulowa m'nkhalango zasayansi.

Kodi kagayidwe kake kamachokera pamalingaliro azinthu zathupi - kufotokoza kosavuta

Tatiyeni tionenso mutu wazithunzi. Ngati mungaganizire kuti thupi limakhala ndi zinthu zingapo, ndiye kuti kagayidwe ka munthu ndi chinthu chomwe chimasonkhanitsa tsatanetsatane kukhala chithunzi chachikulu, chopindulitsa. Uku ndi kagayidwe kazinthu, kamangidwe kazinthu zosiyanasiyana zamitundu mitundu. Chamoyo chilichonse chimakula ndikugwira ntchito chifukwa cholowera, kusinthidwa komanso kuchotsedwa kwa zinthu zina. Metabolism imayang'anira machitidwe a kutembenuka kwa zinthu zomwe zimachokera kunja. Chifukwa cha "adjuster" yomwe idapangidwa, kutengera zochitika zakunja ndizotheka. Popanda zinthu zofunika kwambiri, moyo ukadakhala wosatheka.

Maphunziro Akuluakulu apakati (ITVI)

Kumayambiriro kwa zaka za XXI, asayansi adatsimikizira izi kuthamanga kwambiri kwakanthawi magwiridwe antchito kwambiri imathandizira kagayidwe kake ndikuchepetsa thupi kuposa kulimbitsa thupimwachitsanzo, ma Cardio azikhalidwe. Ichi ndichifukwa cha mayankho a mahomoni omwe amapanga thupi poyankha zolimbitsa thupi.

Kodi metabolism ndi kulemera kwa thupi zimagwirizana bwanji?

Kulemera kwa thupi kumatengera magawo angapo azamoyo komanso kuchuluka kwa zopatsa mphamvu. Pali zofunika zazikulu zamagetsi. Munthu aliyense amakhala nazo payekha. Kufunika kotereku kumatchedwa "gawo" lamphamvu (tsiku ndi tsiku) lamphamvu (zopatsa mphamvu) tsiku lililonse kuti thupi lizigwira ntchito.

Ma calories amawerengedwa ndi njira - kwa amuna ndi akazi. Amuna ayenera kugwiritsa ntchito njira zotsatirazi:

88.362 + (13.397 * kulemera / kg) + (4.799 * kutalika / masentimita) - (zaka 5.677 *)

Amayi amagwiritsa ntchito izi:

447.593 + (9.247 * kulemera / kg) + (3.098 * kutalika / masentimita) - (zaka 4.330 *)

Zotsatira za kuwerengera ndi mtundu wa zero. Pofuna kuchepetsa thupi, muyenera kudya zochepa poyerekeza ndi kuchuluka kwa zopatsa mphamvu. Omanga a thupi, Mosiyana ndi izi, ayenera kuchulukitsa zotsatira zake chifukwa cha chinthu china.

Chinsinsi cha kagayidwe

Njira ya metabolic ndikusintha kwa mankhwala. Kachitidwe ka thupi ndi minofu zimafuna zigawo zomwe zili ndi mawonekedwe otsika. Ndi chakudya, timapeza zinthu zapamwamba kwambiri zomwe zimafunikira kugawanika.

Metabolism ndi mitundu iwiri ya njira yolumikizirana:

• - kugawanitsa zinthu zovuta kukhala zosavuta, chifukwa cha kuwola, mphamvu imapangidwa,
• - kapangidwe kazinthu zofunika kupangira thupi kuchokera pazinthu zomwe zimapezeka kunja; chifukwa chake, maselo atsopano ndi minyewa amapangidwa.

Dongosolo la maphunzirowa ndi kusinthana kwa njira ndizovuta kwambiri. Koma kuzindikira kofunikira kwa onse awiri ndikofunikira kuti onse azinenepa komanso kuchuluka.

Mafuta kagayidwe

Mafuta ndi gwero lofunikira la mphamvu. Ndi kulimbitsa thupi kwakanthawi kochepa, mphamvu zomwe zimakhala m'mitsempha zimagwiritsidwa ntchito koyamba. Ndi katundu wotalikirapo, thupi limalandira mphamvu kuchokera ku mafuta. Kuchokera pakumvetsetsa kwa zomwe zidalipo, mawu omaliza amadzisonyeza - pakuwonongeka kwa malo osungirako mafuta, pamafunika ntchito yayitali komanso yamphamvu.

Thupi limayesetsa kusiya mafuta ambiri mthupi. Munthawi yabwino, pafupifupi 5% yamafuta okha ndi omwe amachotsedwa. Lipid (mafuta) kagayidwe imagawidwa m'magawo atatu:

• kuchuluka kwa zinthu m'mimba ndi matumbo
• kusinthanitsa kwapakatikati
• kulekanitsa mankhwala

Kusintha pang'ono kwa mafuta kumachitika m'mimba. Koma pamenepo njirayi ndi yaulesi. Kusweka kwakukulu kwa lipids kumachitika m'chigawo chapamwamba cha matumbo ang'ono. Kupambana kwakukulu mu lipid metabolism ndi kwa chiwindi. Apa, gawo lina la zinthuzo limaphatikizidwa, chifukwa cha zomwe mphamvu zimapangidwa. Gawo lina limagawika kukhala la zigawo zonyamulika ndipo limalowa m'magazi.

Kuchulukitsa kwa metabolic

Zochita zamagalimoto zamtundu uliwonse: kuphunzitsa mphamvu, kuchita masewera olimbitsa thupi kumathandizira kumanga minofu. Kuchulukitsa kwa minofu yambiri kumafuna mphamvu zambiri ngakhale pakupuma, ndikuwonjezera kuthamanga kwa njira zama metabolic.

Kupuma kwa aerobic (dzina lasayansi pakuphunzitsidwa kwa Cardio) bodyflex, yochitidwa tsiku lililonse kwa mphindi 15, ithandiza kuthamanga kwambiri.

Zakudya zoyenera zomwe sizimalola njala ndi kudya kwambiri zingakhale ndi phindu pa kuthamanga kwa kagayidwe kachakudya. Panthawi yakudya, metabolism imathandizira, motero ndibwino kudya nthawi zambiri, m'magawo ang'onoang'ono.

Matenda a metabolism

Kulephera pa ntchito ya ziwalo zotsatirazi kumayambitsa kusokonezeka kwa metabolic:

• gren adrenal
• chithokomiro
• gonadi
• zodabwisa.

Zakudya zokwanira kapena zoperewera kwambiri zimasokoneza machitidwe a metabolic mthupi.Nthawi yomweyo, pamakhala vuto pa kayendetsedwe ka kagayidwe kazinthu zamanjenje: kamvekedwe ka hypothalamus, kamene kamayendetsa kuchuluka kwa kusinthana kwa mphamvu, kusintha, kusungirako ndi njira zomangamanga zimasokonekera.

Pankhani ya matenda a lipid metabolism, mafuta amalephera kulowa m'chiwindi, zomwe zimapangitsa kuti azikhala ndi kuchuluka kwa lipoproteins m'magazi. Kuwonongeka kwa mtima kumachitika, kumayambitsa stroke, matenda a mtima.

Chithandizo ndi kupewa matenda a metabolic

Matendawa amakhala ndi chakudya chofunikira kwambiri popewa komanso kupewa matenda a metabolic m'thupi.

Zakudya zomwe zimapereka metabolism mwachangu:

• chakudya chama protein
• zonunkhira
• tiyi wobiriwira
• khofi
• Zakudya zolemera za ayodini: zakudya zam'nyanja, zam'nyanja.

Mulingo wa metabolic umachulukanso ndi zowonjezera zomwe zimakhala ndi:

Metabolism, kapena momwe imatchulidwanso kuti metabolism, ndiyosavuta kuthamangitsa, koma imafunika mphamvu komanso kanthawi pang'ono. Kuthamanga kwa kagayidwe kachakudya pogwiritsa ntchito njirayi kumabweretsa kuchepa kwa thupi ndi kuwongolera kwathunthu kwamunthu.

Munthu, monga dongosolo lililonse lamoyo, ndi wapadera. Munkhaniyi, tili ndi chidwi ndi kuphatikiza kwake kwamomweku, chifukwa kagayidwe kazinthu kachulukidwe kazinthu kachilengedwe. Izi zikutanthauza kuti thupi lake lidapangidwa ndi mankhwala apadera, omwe ali ndi iye mwachilengedwe. Zachidziwikire, zimakhala ndi zinthu zofananira ndi oyimira ena a ufumu wa nyama, koma mapuloteni, ndizopadera.

Tiyerekeze kuti mwadya filletu ya nkhuku, mapuloteni ofunika omwe amapuma pazinthu zina, ngati njerwa, m'thupi. Puloteni yatsopano ikuphatikizidwa kuchokera pazolumikizazi, zomwe sizikhudzanso nkhuku, koma anthu. Izi zimachitika m'njira zambiri.

Zomwezi zimachitikanso ndi mankhwala aliwonse omwe ali m'mimba mwathu. Pazonse, pali mazana masauzande a zochitika izi. Zonse pamodzi zimapanga kagayidwe kapena kagayidwe. Zimatipatsa mphamvu, timanga minofu, imachitika mosalekeza, ngakhale titawona maloto.

Metabolism imakhala ndi magawo awiri:

1. Catabolism ndimtundu wa magawo omwe amagawidwa pogawa mamolekyulu osavuta kukhala osavuta. Zimaphatikizidwa ndi kutulutsidwa kwa mphamvu, komwe kumawonetsedwa pazowonetsera za moyo: kugawa kwa maselo, minofu ntchito, kugaya chakudya, ndi zina zambiri.
2. Anabolism ndi zosiyana ndi za catabolism, mu kuti zovuta zovuta zopangidwa kwa anthu zimapangidwa kuchokera kuzinthu zopanga metabolic. Izinso zimachitika m'njira zambiri, koma pakupita kwawo thupi limagwiritsa ntchito mphamvu, yomwe imatulutsidwa nthawi yamatsenga.

Mwanjira ina, njira ziwiri izi zimalumikizana, zimathandizana ndipo zimakhala ndi dzina lodziwika - metabolism.

Kuthamanga kwa magawo a metabolic awa kumatengera zinthu zosiyanasiyana:

• zaka
• jenda
• thanzi
• machitidwe amunthu aliyense
• kuchuluka kwa kunenepa.

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 yowonongeka, ndi zina zambiri.

Assimilation (anabolism)

Assimilation kapena anabolism ndikusinthika kwa gawo lomwe limapezeka la zinthu zomwe zimalowa mthupi la munthu kuchokera kumalo ena akunja kupita ku maselo, ndiko kuti, kusintha kwa zinthu zosavuta kuzinthu zovuta kupanga. Chifukwa chofikira, kuchulukitsa kwa maselo kumachitika.Wamng'ono thupi, momwe magwiridwe antchito amkati amakhalamo, kuwonetsetsa kuti akukula ndi kukhazikika.

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.

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.

Carbohydrate kagayidwe

Zakudya zomanga thupi ndi "mafuta" athupi lathu. Glucose, pomwe zakudya zimagwera m'matumbo, zimayamba kudzikika 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 zomwe zimatchulidwanso kuti zimathamanga, chifukwa zimangodzaza thupi ndi mphamvu, koma mphamvu izi sizokwanira kwakanthawi kochepa. Inde, mukumva kuwonjezeka kwa ntchito yogwira, kuchuluka kwa mphamvu, kusintha kwa kusunthika ndi kusumika maganizo, koma izi zimatha kuchokera ku mphamvu ya mphindi 40.Kuchuluka kwawo kwa mayamwa kumathamanga, amaphulika msanga 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 1.5 mpaka maola 4. Izi sizimabweretsa kuchuluka kwa mafuta, popeza kulibe kulumpha kowopsa pamlingo wa insulin m'magazi. Zakudya zomanga thupi zovuta kupangidwira zimapanga chakudya chanu. Ngati alipo okwanira, mutha kugwira ntchito moyenera mu masewera olimbitsa thupi komanso kupitirira apo. Ngati sichoncho, luso la moyo wanu lidzachepa.

Udindo wofunikira mu kagayidwe ka mafuta umayimbidwa 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. Kuphatikiza apo, zitsimikizidwe ziyenera kukhala mafuta osakwaniritsidwa, omwe ali ndi nsomba ndi nsomba zam'nyanja, mtedza, mafuta a masamba, mapeyala 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 wocheperako komanso michere yopindulitsa imaperekedwa kwa iwo, ndipo ntchito yawo imayamba kuwonongeka pang'onopang'ono, 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 adzakuthandizani kukhala ndi thanzi labwino, ndi katswiri woyenera yekha amene angatero pazoyeserera.

Kodi kuchuluka kwa kagayidwe kachakudya kamasintha bwanji ndi zaka?

Iyi ndi mphindi yokhayokha, koma ndi zaka, 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 zoyenera. 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, tikulimbikitsidwa kuti tisiye kwathunthu michere. Zakudya ziyenera kumezedwa mokwanira, kotero kuti michere yambiri mu zakudya zanu, izikhala bwino.

Kodi jenda imakhudza 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 akazi, mkhalidwewo ndi wosiyana. 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 za 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.

Aliyense amene akufuna kuchepetsa kulemera amakhala akuganiza momwe angafulumizire njira yochepetsera thupi, ngati ali ndi udindo pazonse kagayidwe . Kodi kagayidwe kachakudya m'thupi la munthu ndimotani ntchito yake pakupanga chiwalo chathanzi pamiyeso ya cellular? Kodi ndizotheka kusintha njira zama metabolic pogwiritsa ntchito njira zosavuta komanso zotsika mtengo. Popeza mwaphunzira njira zothamangitsira kagayidwe kachakudya, mutha kuchepetsa kuchuluka kwa minyewa ya adipose ndikuchepetsa thupi mwakuchuluka kwa kunenepa kwambiri. Kuti muchite izi, muyenera kuphunzira momwe kagayidwe kachakudya kali.

Njira za metabolism, kapena dzina lake lachiwiri, kagayidwe kachakudya, ndizomwe zimachitika pakompyuta zomwe zimatsimikizira kukula kwa maselo ndi kusinthana kwa mankhwala amunthu wamunthu wokhala ndi chilengedwe. Kusintha koteroko ndikofunikira pamoyo wa thupi - moyo wa munthu wonse. Zinthu zonse zamapangidwe achilengedwe ndi mankhwala zimachitika machitidwe a metabolic, omwe amaphatikiza mafuta, mapuloteni ndi chakudya. Iliyonse yaiwo imagwira ntchito zake: mapuloteni amagwira ntchito ngati zomanga, ndipo zopatsa mphamvu ndi mafuta zimapanga ndalama zamagetsi. Ngakhale zimasiyana magwiridwe antchito, zinthu zomwe zimapanga izi zimalumikizana.

Mukuchita izi, ma mineral complexes ndi mavitamini amathandizira kukonza malo okhala. Kuchokera pazomwe zikuwonetsedwa zimatsata kuti metabolism kapena metabolism ndi chingwe chovuta kupanga chomwe sichingaphunzire ndi munthu wamba. Koma mwachidule, mawonekedwe amomwe amachitika pazinthu zamitundu mitundu sizovuta kwambiri, chifukwa chake, adzafotokozedwa pambuyo pake.

Njira ya metabolic imakhala ndi magawo awiri - dissililation ndi assimilation. Mwa kuphwanya amatanthauza kuwola kwa zinthu zomwe zimadyetsa thupi. Koma kusilira ndikupanga zinthu zatsopano ndi thandizo lina pakupanga kwawo. Njira ziwiri zonsezi zimasinthana limodzi kwa moyo wonse wamoyo.

Izi zimachitika m'magawo angapo, zomwe zimaperekedwa motsatizana:

• Choyamba, chakudya chizilowetsedwa.
• Kenako chimbudzi chimalowa, chomwe chimamwa michere.
• Pambuyo pake, njira yogawa komanso kugwirizanitsa michere pamlingo wa minofu imayamba.
• Ndipo pamapeto pake pamakhala kusankha ndi kuwoneka kwachilengedwe kwa zakudya zomwe sizimakamizidwa ndi thupi.

Njira izi zimachitika mthupi mwachangu komanso moyenera, ngakhale osakhudzana ndi kutentha kwambiri komanso kukakamizidwa.

Chonde dziwani: Mulingo wa metabolic umaperekedwa ndi machitidwe a ma enzymes ndi zinthu zina. Metabolism m'thupi la munthu imapereka maselo a thupi ndi zinthu zofunikira. Kuti njira ya metabolic iwoneke pafupipafupi, ndipo izi ndi zovuta zamthupi, ndikofunikira kupatsa thupi zinthu zofunika ndipo munthuyo amawalandira ndi chakudya. Kuti tithandizire kusintha kwa mankhwala, mpweya umafunika, womwe munthu amalowerera ndi mpweya.

Mkhalidwe wabwino wamalingaliro umalingaliridwa pamene njira za zomangamanga ndi kuwola zimapitilira chimodzimodzi, potero kuwona kuyanjana kwachilendo. Koma nthawi zambiri kufananaku komwe kumafotokozedwa kumasokonezeka pazifukwa zosiyanasiyana.

Kusagwirizana kwamatenda

Matenda a metabolism mthupi amachitika chifukwa chambiri. Zoyambira kwambiri ndi izi:

• Kudziletsa. Ichi ndiye chovuta kwambiri kumenya, koma mutha kuyesa.
• Poizoni.Njira za metabolism zimatha kubwezeretsedwanso pogwiritsa ntchito njira yachilengedwe yochotsa poizoni.
• Zakudya zamavuto komanso kudya kwambiri. Uku sikuwonetsetsa pachakudya, kusokonekera kwakanthawi, kugwiritsa ntchito zakudya zopatsa mphamvu kwambiri, kudya kwambiri: kusamvana pakati pa kugwiritsa ntchito mphamvu zamafuta ndi zopatsa mphamvu patsiku. Kukhalitsa kwanthawi yayitali komanso kudya zakudya zokhala ndi calcium zopatsa mphamvu kumawonjezera kuchuluka kwa thupi chifukwa cha kusokonekera kwa metabolic.
• Kupsinjika. Pakadali pano, izi ndizomwe zimayambitsa matenda ambiri komanso kuperewera kwa metabolic m'thupi. Matenda okhumudwitsa ndi mavuto amanjenje nthawi zambiri amangokhala "okhazikika", ndipo iyi ndi njira yachindunji yotsutsana ndi njira zoyipa komanso kufotokozera zomwe tafotokozazi.
• Kulephera kuchita masewera olimbitsa thupi. Malo okhala, kupsinjika kwam'mimba ndi matumbo, komanso kuchepa kwa okosijeni kumayambitsa kusokonezeka kwa metabolic.
• Kugwiritsa ntchito pafupipafupi zakudya. Ngati thupi limasinthidwa pafupipafupi mu zakudya, ndiye kuiwala momwe mungagwiritsire ntchito mwachizolowezi. Kusowa kwa chinthu chimodzi kapena kwina kumayambitsa kusokonezeka kwa kagayidwe kachakudya kagayidwe kachakudya, makamaka kaamba ka madzi osakwanira am'madzi.

Nthawi zina njira za metabolic zimasokonezeka chifukwa cha chithandizo cha nthawi yayitali ndi mankhwala ena. Zotsatira zake, pamene mkhalidwe wabwera ndi dokotala, wina ayenera kulankhula za chithandizo chomwe wadutsacho.

Matenda a metabolism

Ngati njira za metabolic zikasokonekera, thupi limayendetsa chiopsezo chotenga matenda akuluakulu angapo chifukwa cha zinthu zomwe zimasokonekera. Awa ndi adani oyipitsitsa a thupi la munthu - slagging imatha kuyambitsa poizoni. Ngati thupi silichotsa poizoni pakapita nthawi, ndiye kuti zitha kuyambitsa matenda opatsirana ndikuchepetsa kugwira ntchito kwa ziwalo.

Chonde dziwani: Kuphwanya kwa carbohydrate metabolism kumabweretsa kukula kwa matenda a shuga, ndipo mafuta - kumabweretsa kudzikundikira kwa cholesterol m'magazi, kuchititsa matenda amtima ndi mtima. Ma radicals aulere okhala ndi fission yosalamulira amatha kuyambitsa khansa. Makamaka nthawi zambiri motsutsana ndi maziko awa, kunenepa kwambiri, kudzimbidwa, matenda a gout amakula.

Kuperewera kwa michere ndi mavitamini kumabweretsa kuwonongeka kwa mafupa ndi minofu, matenda oopsa a mtima. Mu ana, kusowa kwa mavitamini ndi mchere kumapangitsa kukula ndikukula kumbuyo. Mavitamini ochulukirapo amakhalanso ndi zotsatira zoyipa.

Malingaliro a Katswiri

Smirnov Victor Petrovich
Nutritionist, Samara

Kuchuluka kwa metabolism kumakhala ndi zosiyana ziwiri zosiyana, koma njira zosalumikizana: anabolism ndi catabolism. Kukonzekera ndi njira yodya zinthu za pulasitiki, kupanga maselo atsopano ndi minyewa yathupi, kuwonjezera kuchuluka, kutalika ndi kulemera. Catabolism ndi njira ina. Chifukwa chake, ngati munthu akufuna kucheperachepera kulemera kwake, atha kuthana ndi nthambi zonsezi. Kuwonetsera kuchepa kwa anabolism kumaphatikizapo kugwiritsa ntchito zakudya zama calorie ochepa, ndipo kuwonjezeka kwa catabolism ndikuwonjezera zochitika zolimbitsa thupi.

Kuchulukitsa kawiri pa "sikelo zonse ziwiri" kumapangitsa kuti zotsatira zake zitheke mwachangu. Koma muyenera kukumbukira kuti musanayime nokha pawokha kuti muchepetse kunenepa komanso kuyesa kudya zilizonse kuwonjezera pa mfundo zoyambirira zamakhalidwe oyenera, muyenera kufunsa dokotala poyamba. Mwachitsanzo, anthu ambiri asokoneza kulolera kwa glucose, komwe sikunayambe shuga, koma kungayambitse kukulitsa kwake poyesa pawokha.

Momwe mungabwezeretsere njira za metabolic

Kuti muchite nawo kukhazikitsidwa kwa kagayidwe kachakudya mthupi, muyenera kukayezetsa kuchipatala kupatula matenda a endocrine.Nchiyani chomwe chikuyenera kuchitidwa kuti tifulumizane njira za metabolic? Izi zimafuna kuunikanso zina zofunika ndikuwunika kutsatira kwawo mosamalitsa.

Izi ndi monga:

• Kusankha zakudya zanu.
• Unikani ndendende zakudya zomwe zimaloledwa kudya.
• Khazikitsani kugona.
• Limbitsani minofu kamvekedwe.

Zakudya zoyenera mu metabolism

Atafunsidwa zomwe zimayambitsa kagayidwe kachakudya m'thupi la munthu, akatswiri amati mogwirizana - zakudya. Chakudya ndiye gwero lalikulu lamphamvu ndi zinthu zomanga zamitundu yonse ndi machitidwe a thupi. Kupitiliza kwa khungu kosalekeza kumafunikira kugwiritsa ntchito pafupipafupi michere yofunika.

Chonde dziwani: Chakudya chopatsa thanzi ndi metabolism ndizogwirizana kwambiri, chimodzi chimatengera chinzake. Zakudya zoyenera zama processic kagayidwe kachakudya ndikuchotsa poizoni ndi zinyalala zomwe sizofunikira thupi lathu, kusowa kwa mphamvu. Mulingo wa metabolic umakhazikika komanso kusungidwa mthupi chifukwa cha chakudya chamagulu ndi magawo ang'onoang'ono.

Chakudya cham'mawa chimagwira ntchito yofunika kwambiri, chakudya chamafuta (phala, pasitala, zikondamoyo) ziyenera kukhala m'zakudya, zimapereka mphamvu tsiku lonse. Kupatula apo, kuchuluka kwambiri kwa metabolic kumachitika kuyambira 5-6 m'mawa ndipo kumatha mpaka 12pm. Pamafunika kuthandizidwa ndi chakudya cham'mawa chokwanira. Muyenera kudya kangapo patsiku ndi chakudya chochepa ndipo musataye chakudya cham'mawa. Masana, kuchuluka kwa metabolic kumachepa ndipo chakudya chamadzulo, motero, chizikhala chopepuka - chimatha kukhala ndi mapuloteni komanso mbale yamasamba. Mutha kuphika supu yamasamba ochepa mafuta. Kuphatikiza apo, ziyenera kudziwika kuti chakudya chamadzulo chimayenera kukhala maola 4 asanagone, koma ola limodzi asanagone, mutha kumwa kapu ya kefir kapena yogurt yapamwamba kwambiri. Mukayamba tsikulo ndi chakudya chabwino cham'mawa, ndiye kuti mafuta amawotchedwa ndi 10%. Kukana kudya m'mawa kumachepetsa metabolism mpaka chinthu chokwanira chitadza. Chifukwa chake, ndikofunikira kudya chakudya cham'mawa, nkhomaliro ndi chakudya chamadzulo, komanso zakudya zazakudya zimakhudza gawo la metabolic. Kupanga zakudya zomwe zikubwera kumatenga 10% ya zopatsa mphamvu zomwe thupi limapeza masana. Zakudya zokhazikika zimapangitsa kuti thupi lizigwira ntchito osasokoneza kapena kuchepetsa ntchito yake. Ndikulimbikitsidwa kuti mupumule pakudya pakati pa maola osaposa 4 maola, kudya 300-400 kcal nthawi. Kenako mafutawa sadzasungidwa mbali, ndipo izi ndizofunikira kuti muchepetse kunenepa.

Simungathe kuchepetsa kuchuluka kwa chakudya ndikukonzekera masiku osala - izi sizikhudza kuchuluka kwa metabolic. Kuyesera kotereku kumasokoneza magwiridwe antchito amthupi. Kumiza chakudya chochepa m'mimba kumapereka thupi chizindikiro kuti lipulumutse mphamvu. Ma calorie ochepa kwambiri amawonongeka ndipo munthu amachepetsa thupi m'masiku oyamba okha, ndipo kuwonjezera pamenepo zimakhumudwitsa metabolism.

Mawonekedwe aabolic

Mlingo wa metabolic umatengera kuchuluka kwa mavitamini, kufufuza zinthu, komanso zinthu zina zomwe zimagwira pakudya zomwe zimalandiridwa ndi chakudya. Mavitamini ndi zinthu zina zimapezeka mu michere yonse yomwe imathandizira kusintha kwamphamvu mu thupi.

Malangizo othandiza: Chifukwa chake, tikulimbikitsidwa kudya masamba ndi zipatso, zakudya zam'nyanja, nsomba tsiku lililonse. Pali ayodini wambiri mu nsomba zam'nyanja, zomwe zimakhudza mwachangu kuthamanga kwa njira ya metabolic. Imapezanso masamba ndi zitsamba zina. Ndikulimbikitsidwa kawiri pachaka kuchita maphunziro okwanira a multivitamin.

Kuti mupeze kagayidwe kabwinobwino komanso kusinthana kwa zinthu zamagetsi, komanso kukhalabe wowonda, mufunika kupuma maola 7. Njira zina, monga kuchepa kwamafuta, zimachitika usiku. Kusowa tulo kumakhudza kuchuluka kwa mafuta osweka ndi metabolism ambiri. Chakudya chamadzulo chimakhumudwitsa munthu kugona. Njira yotsatsira imayendetsedwa ndi insulin, yomwe imakwera mutatha kudya. Komanso, zotsekemera zimathandizira kusankha kwake kwakukulu.Chifukwa chake, ngati muyenera kudya mochedwa, ndibwino kudya masamba, tchizi choko, kumwa kefir. Pambuyo poti kuchepa kwa ntchito ya insulin kumapangitsa kuti mahomoni okula ayambe kugwira ntchito, omwe amaphwanya mafuta. Kuchita zolimbitsa thupi moyenera kumathandizira kuwonjezeka kwa metabolic kapena kusintha kwa kagayidwe. Kuchita masewera olimbitsa thupi mokhazikika, mutha kuwotcha mafuta osungirako ndikusunga minofu yanu bwino. Sikuti muyenera kuchita masewera olimbitsa thupi, mutha kudzipatula kuti muziyenda mokhazikika komanso masewera olimbitsa thupi m'mawa. Chilichonse chili m'manja mwanu, muyenera kungochifuna, khalani oleza mtima komanso pang'onopang'ono kukhala ndi moyo watsopano.

Kusintha kwamadzi ndi mchere

Ambiri mwa thupi ndi madzi. Kufunika kwa kagayidwe kazinthu kameneka pamatenga tanthauzo lalikulu. Ubongo umakhala ndi madzi 85%, magazi - pa 80%, minofu - pa 75%, mafupa - pa 25%, minofu ya adipose - pa 20%.

• kudzera m'mapapu - 300 ml / tsiku (pafupifupi),
• kudzera pakhungu - 500 ml,
• ndi mkodzo - 1700 ml.

Chiyerekezo cha madzimadzi am'madzi amadzimadzi amadzimbidwa. Ngati kumwa sikungotulutsa, machitidwe amawonongeka m'thupi. Madzi akumwa tsiku lililonse ndi malita atatu. Ndalamazi ndizokwanira kuonetsetsa kuti zinthu zikuyenda bwino komanso kuti zikuyenda bwino.

Maminolo amatsukidwa ndi madzi ochokera mthupi. Pachifukwa ichi, ndikofunikira kuwonjezera madzi amchere amthawi zonse. Iyi ndi imodzi mwanjira zosavuta zodzadza ndi kuchepa kwa zinthu zofunika. Ndikulimbikitsidwa mothandizidwa ndi katswiri wazakudya kuti awerenge kuchuluka kwa mchere ndi mchere ndikupanga zakudya zomwe zimadalira manambala.

Zomwe zimayambitsa komanso zotsatira za kulephera kwa metabolic

Metabolism ndi njira zovuta komanso zosalimba. Ngati kulephera kumachitika kamodzi mwa magawo a anabolism kapena catabolism, "zomangamanga" zonse zamatsenga zimatsanulidwa. Mavuto a metabolism amakwiya ndi:

• cholowa
• moyo wolakwika
• matenda osiyanasiyana
• wokhala m'dera lopanda zachilengedwe.

Chifukwa chachikulu chakulephera ndikusanyoza thupi lanu. Zakudya zambiri zopanda pake ndizovuta za nthawi yathu ino. Zakudya zopanda pake ndi kusakwanitsa ntchito zimabweretsa Zotsatira zake, anthu ambiri amanenepa kwambiri ndi zotsatirapo zake.

Zina mwazina zomwe zikusonyeza kuti lamulo la metabolic liyenera kuthetsedwa ndi:

• kuchuluka kapena kuchepa kwa thupi,
• kutopa kwambiri
• zovuta zamkhungu
• kuchepa kwa tsitsi ndi misomali,
• kuchuluka kukwiya, etc.

Ndizotheka komanso kofunikira kuthana ndi zotsatira za zolephera za metabolic. Koma kuwerengera nthawi yomweyo kumakhala kopusa. Chifukwa chake, ndibwino kuti musayendetse nokha. Ndipo ngati zonsezi zachitika, muyenera kutembenukira kwa akatswiri ndikukhala oleza mtima.

Mulingo wa metabolism kutengera jenda, zaka, zakudya

Kuchuluka kwa metabolic sikungotengera ma genetic ndi moyo, komanso jenda ndi zaka. Miyezo ya testosterone mwa amuna ndiwokwera kwambiri. Chifukwa cha izi, oimira ogonana olimba amakhala otchuka. Ndipo minofu imafunikira mphamvu. Chifukwa chake, kagayidwe koyambira mwa amuna ndi apamwamba - thupi limadya zopatsa mphamvu zambiri.

Komabe, azimayi amakhala ndi mafuta ambiri. Chifukwa chake pali kuchuluka kwa mahomoni ogonana achikazi - estrogen. Amayi amakakamizidwa kuti aziwunika kwambiri ziwerengero zawo, chifukwa kupitilira njira yokhayo yathanzi kumachitapo kanthu pakukula.

M'magawo onse awiriwa, pali zosankha zingapo. Amuna ambiri amalemera mosavuta, pomwe azimayi ambiri amakhala osasunthika pankhaniyi, ngakhale kudya kwambiri nthawi zonse. Izi ndichifukwa choti zochulukirapo zomwe zimakhudza gawo la kagayidwe zimagwirizanitsidwa mwamphamvu. Pazonse, jenda imakhala ndi gawo lalikulu.

Mwa anthu ambiri, metabolism ya basal imasintha ndi zaka. Izi ndizosavuta kuzindikira pakuwona kusintha kwamachitidwe amodzi kapena mawonekedwe aomwe mumawadziwa. Popanda kuyesa kupirira nthawi, patatha zaka 30 mpaka 40, kapena ngakhale kale, anthu ambiri amayamba kuzilala. Izi ndizodziwika ndi ectomorphs. Muubwana, sangathe kuchira ngakhale kilogalamu.Ndi zaka, makilogalamu amabwera okha. Ngakhale sizikhala zochuluka monga mu-- ndi ma endomorphs.

Kodi kukana kusintha? Kukhala wotsatira moyo wathanzi - kudya moyenera komanso kuchitira masewera olimbitsa thupi. Kuwerengera zopatsa mphamvu kutengera zosowa zaumwini (njira zothandizira), masewera olimbitsa thupi, komanso metabolism zidzakhala zachilendo. Pokhapokha, zachidziwikire, pali zovuta za mtundu wina.

Nanga kudya moyenera bwanji? Samalani kwambiri ndi zinthu zomwe zimagwira ntchito mthupi moyenera. Zakudya ziyenera kukhala zolemera:

• CHIKWANGWANI cholimba masamba - kaloti, kabichi, etc.,
• chipatso
• amadyera
• nyama yokonda
• nsomba zam'nyanja.

Ndikulimbikitsidwa kudya pafupipafupi komanso pang'ono, musanyalanyaze chakudya cham'mawa, muziganizira momwe mungagulitsidwe ndi zinthu. Ndikofunika kuphunzira nkhaniyi mwatsatanetsatane, kapena kufunafuna thandizo kuchokera kwa katswiri. Popeza thupi limagwira ntchito ndi zomwe adapatsidwa, kagayidwe kabwinobwino kamatha kuwerengedwa ngati chakudya chimagwirizana ndi zosowa za munthu payekha.

Katundu wamphamvu

Amuna akamapita kukakhala olimba, ngakhale atakhala ndi cholinga chotani, samachita manyazi pakulimbitsa thupi. Koma azimayi omwe ali ndi zochitika zamtunduwu nthawi zambiri amakhala ndi mavuto, chifukwa azimayi mwanjira ina amakhulupirira kuti samangofunika katundu wolemera. Ndizowopsa kwa iwo, chifukwa zimapangitsa kuti thupi lizikula komanso kukonzanso thupi malingana ndi mtundu wamwamuna. Zachidziwikire, izi ndi zabodza. Ndipo ndizowopsa. Popeza zimasokoneza makalasi olimbitsa thupi kuti agwire ntchito yomwe akufuna, amathandizira kagayidwe kachakudya ndikuchotsa mafuta owonjezera m'thupi.

Chowonadi ndi chakuti popanda katundu katundu ndizovuta kwambiri kumanga minofu. Ndipo popanda kuchuluka kwa minofu yambiri, kupititsa patsogolo kwa metabolic sikungatheke., popeza minofu m'malo ambiri imapereka njira yofulumira ya metabolic.

Chifukwa chake, amuna ndi akazi omwe ali m'makalasi olimbitsa thupi ayenera kulabadira kulimbitsa thupi. Ndipo kuti oimira theka lofooka laumunthu adziwenso okha momwe angakhalire amuna, muyenera kumwa mankhwala a mahomoni. Sizingachite zokha.

Ngati mukufuna kufalitsa kagayidwe, muyenera kusiya maswiti ndi chakudya chamafuta. Ngati maswiti sangathetsedwe kwathunthu, ndikofunikira, osachepera, kusintha m'malo mwanjira zina zoyipa - stevia.

Choyamba, izi ndi zinthu zomanga thupi., popeza ali ndi matenthedwe okwera kwambiri motero amafulumizitsa kagayidwe.

Tiyi yobiriwira ndi khofi wakuda wachilengedwe - zakumwa ziwiri zomwe zimadziwika kuti zimatha kukonza kagayidwe.

Garlic, monga zopangidwa ndi nyama, zimakhala ndi mafuta ambiri.

Zonunkhira zotentha - Izi ndi zinthu zomwe zimathandizira kagayidwe kake ndikuwotcha mafuta. Amawonetsanso machitidwe abwino opatsirana. Cinnamon, ginger, ntchito za turmeric.

Zakudya zomwe zimakhala ndi index ya glycemic yocheperako, koma nthawi yomweyo zimasangalatsa. Awa ndi mtedza ndi mbewu, nyemba, mitundu yonse ya kabichi ndi masamba ena obiriwira, tomato, ndi biringanya.

Zogulitsa zonsezi, makamaka mtedza, zimathandizira kukulitsa kwa pancreatic polypeptide PPY, yomwe imalowa m'malo mwa zikhumbo za munthu ndi maswiti ndi zakudya zina ndipo amafuna kudya mafuta. Nthawi yomweyo, kuchuluka kwa mafuta owotchera mafuta kumawonjezeka kwambiri.

Kuchita izi ndikosiyana ndi zomwe zimachitika chifukwa cha kuchuluka kwa mahomoni am'manja, omwe, m'malo mwake, amachititsa kuti munthu adye chakudya chamafuta ambiri.

Metabolism imakhala ndi magawo awiri: catabolism - kuwonongedwa kwa mankhwala omwe amalowa mthupi, ndi anabolism - kapangidwe ka mamolekyulu ake. Kuti kuchuluka kwa kagayidwe kake kukhale kwambiri, zinthu zonse zofunika ndi mphamvu ziyenera kulowa m'thupi. Chifukwa chake, kuti muchepetse kagayidwe kake, muyenera kudya mokwanira, osangokhala pachakudya cholimba ndikuzunza nokha ndi masewera olimbitsa thupi. Zakudya zambiri zopanda thanzi zimachepetsa kwambiri kagayidwe. Chifukwa chake, aliyense amene akufuna kupititsa patsogolo pake ayenera kuchotseratu izi zovunda pazakudya zawo ndikuzisintha ndi zinthu zomwe zimathandizira kagayidwe ndikuwonetsetsa kuwotcha mafuta. Wolemba econet.ru.

Mukadali ndi mafunso - afunseni apa

Kodi mumakonda nkhaniyo? Kenako tithandizireni kanikiza:

Zomwe zimakhudza kuchuluka kwa metabolic

Nthawi zambiri timamva mawu akuti "metabolism ofulumira" kapena "metabolism ofulumira": nthawi zambiri amatanthauza kuthekera kosungabe mgwirizano popanda choletsa zakudya komanso kuchita zolimbitsa thupi, kapena,, chizolowezi cholemera. Koma kuchuluka kwa metabolic kumawonetsedwa osati maonekedwe okha. Mwa anthu omwe ali ndi metabolism yofulumira, mphamvu zambiri zimagwiritsidwa ntchito pazinthu zofunika, monga ntchito ya mtima ndi ubongo, nthawi yomweyo kuposa omwe ali ndi metabolism yochepa. Ndi katundu wofanana, munthu m'modzi amatha kukhala ndi chakudya cham'mawa komanso chamasana chokhala ndi croissants, nthawi yomweyo kuwotcha mafuta onse omwe adalandilidwa, ndipo enawo adzapeza kulemera msanga - izi zikutanthauza kuti ali ndi mitengo yosiyanasiyana ya basal metabolic. Zimatengera zinthu zambiri, zambiri zomwe sizingatengeke.

Zinthu zaabolosi zomwe sizingakonzeke zimatchedwa kuti zaumbidwe: chibadidwe, jenda, mtundu wa thupi, zaka. Komabe, pali zinthu zina zomwe zingakhudzidwe. Magawo amphamvu oterewa amaphatikizapo kulemera kwa thupi, malingaliro am'maganizo, bungwe lodyera, kuchuluka kwa mahomoni, zochitika zolimbitsa thupi. Mtengo wosinthana zimadalira mogwirizana ndi zonse zomwe zili pamwambazi. Ngati musintha molondola zomwe gulu lachiwiri lilipo, mutha kufulumira kapena kuchepetsa pang'onopang'ono kagayidwe kake. Zotsatira zake zimatengera mawonekedwe a genetics komanso kukhazikika kwa dongosolo lonse la metabolic.

Mapuloteni Ovuta

Mapuloteni owonongeka amapezeka pazinthu zomwe zimachokera kuzomera (buledi, mbatata, chimanga, nandolo, mung nyemba, nyemba, mpunga, ndi zina).

Mafuta, monga mapuloteni, m'thupi la munthu amakhala ndi mphamvu komanso mphamvu zambiri. 1 g mafuta, oxidizing m'thupi pamaso pa mpweya, amatulutsa mphamvu ya 9.3 kcal. Pali mitundu iwiri ya mafuta: nyama ndi masamba.

Kwa thupi la munthu, chakudya chopatsa mphamvu makamaka chimakhala champhamvu. Makamaka, akamagwira ntchito zolimbitsa thupi, chakudya chamafuta ndimomwe chimayamba kugawika ndikupereka maselo, minofu, ndipo makamaka minofu yokhala ndi mphamvu yofunikira pantchito yawo. Pa makutidwe ndi okosijeni a 1 g wamafuta pamaso pa okosijeni, mphamvu ya kcal ya 4.1 imatulutsidwa. Zakudya zomanga thupi zimapezeka mu chakudya chambiri (buledi, mbatata, zipatso, gourds) ndi maswiti.

Kuchuluka kwa madzi mthupi

Madzi ndi gawo la maselo onse ndi minyewa ya thupi. Kutengera kuthupi kwamtundu uliwonse, madzi mmenemo amakhala osiyanasiyana. 50-60% ya thupi la munthu wachikulire ndi madzi; mthupi la achinyamata, madzi amapezeka. Chofunikira cha tsiku ndi tsiku cha thupi la akulu m'madzi ndi malita 2-3.

Mphamvu yamadzi pathupi

Madzi amachita mbali yofunika kwambiri ya kagayidwe. Ngati munthu sakudya kwathunthu, koma kudya madzi ambiri, ndiye kuti amatha kukhala ndi moyo masiku 40-45 (mpaka thupi lake litachepa ndi 40%). Koma ngati, pambali yake, chakudyacho sichili bwino, ndi madzi osamwetsa, ndiye kuti munthu akhoza kufa mkati mwa sabata limodzi (asanachepetse kulemera ndi 20-22%).

Madzi amalowa mthupi ngati gawo la chakudya komanso zakumwa. Amatengeka kuchokera m'mimba ndi matumbo kulowa m'magazi, amatenga nawo mbali mu kagayidwe kazinthu m'maselo ndi minyewa, gawo lake lalikulu limapukusidwa ndi kupuma, thukuta ndi mkodzo.

M'nyengo yotentha kwambiri, thupi limatayika kwambiri ndi thukuta komanso kupumira. Chifukwa chake, kufunikira kwa thupi kwamadzi kumawonjezeka. Ndi ludzu komanso kumva pakamwa pouma, osatembenukira pakumwa madzi ambiri, muyenera kutsuka pakamwa panu, madzi acidified (madzi ndi mandimu, mchere wam'madzi) kumathetsa ludzu lanu labwino komanso nthawi yomweyo mtima sukumva kupsinjika kowonjezereka.

Mchere wamchere ndi gawo la maselo onse ndi minyewa ya thupi la munthu. Siyanitsani pakati pa macro- ndi ma microelements.

Mpweya wamisempha

Kupuma kwa minofu ndi gawo lotsiriza la kuwonongeka kwa zinthu za m'maselo a thupi momwe mpweya umagwirizidwira ndipo mpweya wa kaboni umapangidwa.

Pofotokozera chifukwa chake, pakumapumula kwa minofu, zinthu zomwe nthawi zambiri zimagwirizana ndi okosijeni wa okosijeni zimaphatikizidwa, lingaliro la kuyambitsa kwa okosijeni lidayambitsidwa patsogolo. Amakhulupirira kuti mpweya umapanga peroxide, pomwe okosijeni wake amagwira. Hydrogen imapangidwanso, yomwe imadutsa kuchokera ku chinthu chimodzi kupita kwina, chifukwa chomwe chinthu chimodzi chimakhala chokhala ndi mpweya wabwino, mwachitsanzo, zimaphatikizidwa, pomwe zinazo zimasauka nazo, i.e., zimabwezeretseka.

Chofunika kwambiri pakupuma minofu ndi ma pigment ama cell omwe amakhala ndi chitsulo ndipo amakhala pamwamba pa maselo ndi zinthu zothira zinthu. Iron ndi amodzi mwamphamvu kwambiri, monga momwe amawonera mwa chitsanzo cha hemoglobin yamagazi. Kuphatikiza apo, pali zothandizira zina zomwe zimalimbikitsa kusamutsa okosijeni kapena hydrogen. Mwa awa, ma enzyme catalase ndi tripeptide-glutathione amadziwika, okhala ndi sulufule, omwe amamangiriza hydrogen, ndikuchotsa pazinthu zowonjezera.

Chifukwa cha kusintha kwamankhwala, kwamakina, kwamphamvu pazinthu zopezeka m'zakudya, mphamvu zawo zomwe zimasinthidwa kukhala mphamvu yamagetsi, yamagetsi komanso yamagetsi. Zingwe ndi ziwalo zimagwira ntchito, maselowo amachulukana, zida zawo zomwe zimatopa zimapangidwanso, chamoyo chaching'ono chimakula ndikukula chifukwa cha mphamvu yotere. Kukula kwa kutentha kwa thupi la munthu kumatsimikizidwanso ndi mphamvu iyi.

Malangizo amtunduwu

Mu nyama zapamwamba, njira za metabolic zimayendetsedwa ndi dongosolo lamanjenje, lomwe limakhudza nthawi yonse ya mankhwala. Kusintha konse kwa kayendedwe ka metabolism kumadziwika ndi dongosolo lamanjenje, lomwe m'njira yozindikira imalimbikitsa kupangika ndikumasulidwa kwa machitidwe a enzymatic omwe amachita kuwonongeka ndi kaphatikizidwe kazinthu.

Malamulo aumunthu

Njira za metabolism zimadaliranso pamalamulo amanyazi, omwe amatsimikiziridwa ndi boma la endocrine glands. Ziwalo zamkati zamkati, makamaka pituitary gland, gren ya adrenal, chithokomiro ndi ziwalo zamkati - zimazindikira kwambiri njira ya kagayidwe. Zina mwa izo zimakhudza kukula kwa njira yodzikhumudwitsa, pomwe zina zimakhudza kagayidwe kazinthu zina zamafuta, mchere, chakudya, ndi zina zambiri.

Udindo wa chiwindi mu kagayidwe

Metabolism imasiyananso mu nyama za mibadwo yosiyana. Mu nyama zazing'ono, kaphatikizidwe kamene kamayenera kuti kakulidwe kazikulidwe (mwa iwo, kaphatikizidwe kamaposa kuwola kambiri nthawi 4-12). Mu nyama zazikulu, momwe zimakhalira ndi kusungunuka nthawi zambiri zimakhala zofanana.

Metabolism yopangidwa ndi nyama imakhudzanso kagayidwe. Chifukwa chake, kupangika kwa ng'ombe yodyetsera kumapangidwanso kumapangidwe achilengedwe amkaka wa casein, mkaka wa mkaka. Zambiri kuchokera patsamba

Mumitundu yosiyanasiyana ya nyama, kagayidwe kamasiyana, makamaka ngati amadya zakudya zosiyanasiyana. Chikhalidwe komanso kuchuluka kwa njira za metabolic zimakhudzidwa ndi mtundu wa zakudya. Chofunika kwambiri ndikuti kuchuluka kwa mapuloteni, vitamini, komanso zakudya zomwe zimapangidwa ndi mchere. Zakudya zopanda pake zokhala ndi chinthu chilichonse zimawonetsa kuti, kudya mapuloteni okha, nyama zimatha kukhala ndi moyo ngati zikugwira ntchito ya minofu. Izi ndichifukwa choti mapuloteni onsewa ndi zinthu zomanga komanso amathandizira thupi.

Mukasala kudya, thupi limagwiritsa ntchito malo ake omwe amapezeka, choyamba chiwindi cha glycogen, kenako mafuta ochulukirapo. Kuwonongeka kwa mapuloteni m'thupi kumachepa, ndipo kuchuluka kwa nayitrogeni m'magulu amachepetsa. Izi zimapezeka kale kuyambira tsiku loyamba kusala kudya ndipo zikuwonetsa kuti kuchepa kwa kuphwanya mapuloteni ndi mawonekedwe a Reflex, popeza pali matumbo ambiri m'matumbo a tsiku limodzi kapena awiri. Ndi njala yowonjezereka, metabolism ya nayitrogeni imakhazikitsidwa pamalo otsika. Pambuyo pokhapokha chakudya chamafuta ndi mafuta m'thupi chitatha, ndiye kuti kuchuluka kwa mapuloteni kumayamba ndipo kutulutsidwa kwa nayitrogeni kumawonjezeka kwambiri.Tsopano mapuloteni ndiye gwero lalikulu lamphamvu kwa thupi. Nthawi zonse amakhala wokonda kufa. Mpweya wothandizira kupuma koyambirira kwa kusala kudya ndi 0.9 - thupi limawotcha chakudya makamaka, kenako limatsikira mpaka 0,7 - mafuta amagwiritsidwa ntchito, pomaliza kusala ndi 0.8 - thupi limawotcha mapuloteni a thupi lake.

Njala yeniyeni (mukamamwa madzi) imatha kukhala munthu mpaka masiku 50, mu agalu - masiku opitilira 100, pamahatchi - mpaka masiku 30.

Kutalika kwa kusala kudya kumatha kuchuluka panthawi yophunzitsira, popeza kuti kusala kudya kwakanthawi, malo ogulitsira amasungika mopitilira muyeso, ndipo izi zimathandizira kusala kwachiwiri.

Ziwalo za nyama zomwe zafa ndi njala zikuwonetsa kuti mamembala osiyanasiyana amachepetsedwa kulemera kwawo mosiyanasiyana. Tizilombo tosinjirira tambiri timataya kulemera kwambiri, ndiye minofu, khungu, ndi chimbudzi chimbudzi, tiziwongo timachepera kuchepera, impso, mtima, ndi ubongo sizitaya kuposa 2-3% ya kulemera kwawo.

Zochita zolimbitsa thupi

Metabolism panthawi yochita masewera olimbitsa thupi imaphatikizidwa ndi kuwonjezereka kwa njira yopanga chisokonezo chifukwa chakufuna kwakukulu kwa thupi.

Ngakhale kupumula kwathunthu, nyamayo imagwiritsa ntchito mphamvu zake pantchito zamkati, ntchito zomwe sizitha: mtima, minofu ya kupuma, impso, mafupa, ndi zina zotero. Nyama zimawononga mphamvu zambiri polandira, kugaya ndi kupukusa chakudya. Hatchi imagwiritsa ntchito mpaka 20% ya mphamvu ya chakudya chomwe chalandira. Koma kuwononga mphamvu pakugwiritsa ntchito minofu makamaka kumachulukirachulukira, ndipo kukulira, ntchitoyo imalimbikira. Chifukwa chake, kavalo, akamayendetsa mumsewu wokhazikika pa liwiro la 5-6 km pa ola limodzi, amadya kutentha kwa ma calorita 150 pa kilomita imodzi, komanso kuthamanga kwa 900 km pa ola - 225 cal.

Kagayidwe kachakudya njira

Mafunso a nkhaniyi:

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.

Chamoyo chilichonse, kuphatikiza cha munthu, ndi labotale yovuta kupangira mankhwala. Zinthu zomwe zimalowa mkati pakudya, kupuma komanso 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 kuti pakhale kupangidwe kwatsopano 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.