Ungayinciphisa kanjani imetabolism (metabolism)?

Kwabaningi, lokhu kungazwakala kungajwayelekile, kepha kwabaningi kunenkinga efana nokubambezela ukugayeka komzimba ngaphandle kokulimaza impilo. Ulwazi olukha phezulu lwe-metabolism kwesinye isikhathi lungaba yingozi. Namuhla, i-Inthanethi igcwele izindatshana eziningi ezibhalwe ngababhali abangenalwazi abathi, besebenzisa ulwazi olukha phezulu, bahlanekezele imiqondo eyisisekelo yemetabolism, baphendule ulwazi oluwusizo lube yingozi kuwo wonke umuntu olifundayo. Lolu hlu lubandakanya izidlo ezahlukahlukene zemono ezibekwe njengezindlela ezisebenzayo zokwehlisa isisindo.

Ngokwemvelo, izindatshana ezinjalo azivelanga ndawo. Ngokususelwa kudatha ekumamagazini ezemidlalo, kuvela insumansumane yokuthi isilinganiso semethamo sithinta isisindo somzimba, nokuthi ukwehlisa isilinganiso semethodi kungakusiza ukhuluphale futhi uthole isisindo somzimba. Lokhu empeleni kuyindlela engafanele yebhizinisi. Ake sicabangele ngokuningiliziwe ukuthi nini, kubani nokuthi kungani kubalulekile ukunciphisa ijubane lomzimba. Futhi kuyadingeka nakancane.

Inothi lomhleli: I-athikili emayelana nokunciphisa ijubane imetabolism ibhalelwe izinhloso zokwazisa kuphela. Asincomi ukuthi wehlise ijubane lomzimba wakho wedwa nganoma iyiphi injongo. Izimiso ze-Metabolic Rate Slowing zimenyezelwa kuphela ukukufundisa ngezingozi ezikulindele endleleni yakho eya emzimbeni ophelele futhi osebenzayo!

Ingabe kuwufanele?

Kulula kakhulu ukubambezela izinqubo zemethabolikhi emzimbeni kunokuzibuyisela emuva kwesikhathi. Uma umgomo wakho ukuzuza isisindo (ngaphandle kokubekwa eqhulwini), kufanele uqonde ukuthi ukwehlisa ijubane izinqubo ze-metabolic kuhlale kucindezelekile.

• Okokuqala, umzimba uzojwayela ukuphuma esimweni sokuxineka, okungaholela ekusetshenzisweni komzimba ngokweqile ngemuva kwalokho.
• Okwesibili, ukusebenzisa izinsiza kusebenza, futhi uma wehlisa isilinganiso sezinqubo ze-metabolic, khona-ke ujika ube yimifino ehleli phansi nevilaphayo.

Cabanga ngemiphumela yokwehlisa okwenziwe ngenqubo yokwenziwa komzimba.

Imiphumela yesikhashana

Esikhathini esifushane uzothola:

1. Ukwehla komsebenzi wobuchopho.
2. Ukukhiqizwa okukhulayo kwe-hormone yokukhula. Lokhu kungumphumela oseceleni. Umzimba uzama ukugcina ibhalansi yamandla ngenxa ye-hyperplasia noma ngokusetshenziswa kwamandla okuncishisiwe, ukuze kuthi, ngenkathi kugcinwa amandla amakhulu, ikwazi ukuthola imithombo eyanele yokudla ngokuzayo.
3. Ukwehla kwamandla omzimba.
4. Ukulala njalo.
5. Ukuzuza kwamafutha.
6. Ukucasulwa okuqhubekayo.
7. Shintsha kumijikelezo yansuku zonke.
8. Ukwehla kwezinkomba zamandla.
9. Ukwehla kwamandla.
10. Izinguquko zokuqala ezithweni zangaphakathi, kamuva eziguqula zibe izifo eziningi ezingalapheki.

Konke lokhu kungenxa yokuthi ezimweni eziningi ukwehla kwemetabolism kwenzeka ngokushintsha kwesizinda se-anabolic, umzimba ngokwawo ubhujisiwe, ukholelwa ukuthi udinga ukwengeza izinsiza ngaphambi kokulamba isikhathi eside noma okunye ukucindezeleka (umthombo - Incwadi - "Biological Chemistry", Severin).

Imiphumela yesikhathi eside

Imiphumela yesikhathi eside ehlotshaniswa nokwehla kokufakelwa kwezinqubo ze-metabolic kungadala imiphumela engalindelekile kakhulu:

• Ukwephulwa kwamagama ama-hormone.
• Shintsha kumazinga we-hormonal ngokugcizelela ku-estrogen.
• Ukwanda okuqhubekayo kwezicubu ze-adipose okuholela ekukhuluphaleni ngokweqile.
• Isilonda esiswini.
• Shintsha isilinganiso sama-enzyme esiswini.
• Shintsha emazingeni e-insulin egazini.
• Ukubhujiswa kwamangqamuzana obuchopho.
• Ukubhujiswa kwedepho ye-glycogen.
• Ukwehla okunamafutha kwesibindi.
• I-atherosclerosis.
• Isifo senhliziyo.
• Umfutho wegazi ophakeme.

Futhi kuneminye imiphumela emibi eminingi. Ngenxa yalokhu, umzimba usazolwela ukulinganisela, okuzoholela ekwehleni kwesilinganiso semetabolism futhi ekugcineni kulimaze impilo yomsubathi.

Izimiso nezizathu

Ngokwemvelo, imetabolism ingasheshiswa ngokufakelwa. Kulokhu, imigomo yokunciphisa ijubane isuselwa ekubuyiseleni umzimba esimeni sokulinganisela, i.e. buyisela emuva indlela yokuphila yangaphambilini.

Uma uqale ukudlala ezemidlalo nokuqothuka komzimba kwaqala, khona-ke kwanele ukunciphisa umfutho, ozophinde wehlise ijubane lomzimba emzimbeni, futhi ushintshe ibhalansi phakathi kwe-catabolism ne-anabolism.

Kodwa noma kunjalo, kunezimpawu ezibuhlungu zesimetabolism esisheshise ngokweqile esidinga ukwelashwa nokungenelela kwezokwelapha. Ungaqonda ukuthi imetabolism yakho ayikho esimweni esiqonde ekusheshiseni okungahlosiwe yizici ezilandelayo:

• Indlala njalo. Ikakhulukazi uma udla njalo futhi okuningi.
• Ukukhululwa okweqile kwamandla okushisa (izinga lokushisa eliphakeme).
• Umsebenzi owandisiwe womzimba, ohambisana nokuqwasha.
• Umfutho wegazi ophakeme, i-tachycardia.
• Ukuthuthumela kwezitho.
• Ukwehla kwesisindo njalo.
• Ukuqala okusheshayo kokukhathala ngenxa yokweqa ukudla.
• Ukulala okuncane emini.
• Kushintshwe imijikelezo yansuku zonke (ukulala kathathu ngosuku, amahora angu-1-2 lilinye, esikhundleni sehora eli-1 kuye kwele-8).
• Ukungazinzi ngokomzwelo, okuholela, ekugcineni, ekukhathaleni kwemizwa nezifo ezalandela zesistimu yezinzwa emaphakathi.

Ukuba khona kwalezi zimpawu kubonisa ukuphazamiseka komzimba, lapho kungcono khona ukubonisana nodokotela.

Ngokulandelayo, nge-metabolism ehamba kancane, futhi akunconywa ukuthi uthathe izinyathelo ngokwakho, ngoba lokhu kungaba yinkomba yenombolo elandelayo yezifo nemibandela (umthombo - Incwadi "I-Human Physiology", i-Pokrovsky):

• I-Hypothyroidism;
• Ukuntuleka kwe-hormone yokukhula.
• I-adrenal pathology.
• Ukuphazanyiswa kwe-hypothalamus-pituitary gland.
• I-Hypogonadism.

Lapho uzama ukuphazamisa izinga lezinqubo ze-metabolic, kufanele kukhunjulwe ukuthi ukwehlisa ijubane lomzimba kuyindlela eqondile yokukhuluphala, isifo sikashukela nesifo senhliziyo!

Ukwehla kwemvelo ngesilinganiso semethabolic

Ngeshwa, kwabaningi, imetabolism ehamba kancane ayisona isibusiso, kodwa iyisijeziso. Ngakho-ke, ngemuva kwamashumi amathathu, ukwehla kwemvelo kwesilinganiso semetabolism kuqala, okungapheli kuze kube sekufeni. Konke lokhu kunciphisa amandla nenani lokudla okudliwayo. Futhi phakathi kwabasubathi kunabantu abanesilinganiso esiphansi kakhulu semetabolic. Kodwa-ke, ukuze bazigcine besesimweni esifanele, badinga ukulandela umbuso uqine kakhulu. Imvamisa, basasheshisa imetabolism yabo ukudala umumo odingekayo, bese beyibuyisela ekulinganisweni.

Okuwukuphela kokunye abanakho ngenxa yezinga eliphansi le-metabolic yikhono lokugcina ukwakheka okutholakele ngaphandle kwemiphumela ekhethekile. Labo. ngokudla okulungile nenqubo yansuku zonke, bangakwazi ukuhlala bomile unyaka wonke.

Ngokuphikelela ikakhulukazi

Kubafundi abaphikelelayo ikakhulukazi abafike bathola ukuthi benzeni ukuze banciphise imetabolism futhi bathole isisindo, futhi abadideki kakhulu yimiphumela, cabanga ukuthi ungasinciphisa kanjani isisindo semethabolikhi.

Ukwehlisa ijubane lomzimba wakho udinga:

1. Nquma isilinganiso sakho samanje se-metabolic.
2. Qhubeka nezici eziyinhloko ezithinta isivinini.
3. Shintsha indlela odla ngayo.
4. Nciphisa imisebenzi yezimoto neyengqondo.
5. Susa izikhuthazi ze-adrenaline zokufakelwa (i-caffeine, njll.)
6. Ukulala ngaphezulu.
7. Kukancane lapho kukhona.

Hhayi-ke, noma ukugqekeza impilo kusuka estudiyo. Ubhiya ukhilimu omuncu. Ubhiya, ngesimo semvubelo esakhiwe ngama-carbohydrate asheshayo, uvusa ukukhula kwe-insulin. Futhi ukhilimu omuncu uzokuvumela ukuthi ungene ngqo edepho enamafutha, cishe ungahlanganiswa nezinhlobo eziphakathi ze-glucose. Futhi yehlisa ijubane lomzimba wakho futhi ubukele phansi impilo yakho - konke okudingekayo ukuze uzuze isisindo ngesikhathi esifushane ngangokunokwenzeka nganoma iyiphi indlela.

Ukubalwa kwesilinganiso se-metabolic

Qaphela: amafomula anikezwe kulesi sigaba avezwa ngenhloso yolwazi futhi awathinti nganoma iyiphi indlela isilinganiso sangempela somzimba womuntu.

Isilinganiso se-Metabolic sinqunywa yizici eziningi, kusuka kwesidingo semvelo sokuhamba, ukucindezeleka kwengqondo, inqubo yemvelo yansuku zonke, njll. mayelana nokwakha ukushoda kwekhalori ngokwandisa umthwalo wemvelo.

Ngaphandle kwalokho, abantu abaningi basebenzisa ifomula yokubala imetabolism eyisisekelo. Futhi ayiphelele, ayikucabangi ukutholakala kwezindawo zokugcina izinto ze-glycogen namafutha omzimba. Kepha kubantu abangabandakanyeki kwezemidlalo, ungayisebenzisa, noma ngabe ngokuqapha okukhulu.

Okwabesilisa

Inkomba eyisisekelo (66) + (13.7 * isisindo somzimba) + (5 * ukuphakama) - (6.8 * age). Ngakho-ke, ngokwesibonelo, ngokususelwa kulezi zibalo, indoda enesisindo esingama-kilogram angama-73, efinyelela eminyakeni engama-25 ubudala futhi kuze kube ngamasentimitha angu-185 ubude, idla cishe ama-kilocalories ayi-1650 ngezidingo eziyisisekelo. Lesi sibalo sibhekwa ngokweqile, ngoba indoda enjalo inezicubu ezingaba ngu-15-17% wezicubu ze-adipose, ezingadli amandla. Ngokunjalo, ukusetshenziswa kwayo kwangempela kungu-1142 (umthombo - "iWikipedia").

Kwabesifazane

Ifomula iyafana, izinombolo nama-coefficients kuphela ahlukile. Inkomba eyisisekelo (665) + (9.6 * isisindo somzimba) + (1.8 * ukuphakama) - (4.7 * age). Sibheka intombazane eneminyaka efanayo yokwakha nobudala. Isidingo esiyisisekelo singama-kcal angu-150 kuphela kunaleso sendoda. Futhi uma ususa isici somzimba samafutha, imiphumela icishe ifane. I-1106 iqhathaniswa ne-1142 kcal.

Futhi kulokhu singafinyelela esiphethweni esilandelayo. Ifomula ayilungile, ayicabangi ngezinto eziningi, futhi okubaluleke kakhulu, ayisho lutho, ngoba, yize kukhona ama-coefficients ahlukene nezinkomba eziyisisekelo, umehluko wemiphumela yabesilisa nabesifazane ulinganiswa ngo-100-150 kcal. Lokhu kusho ukuthi ifomula yesibili, njengama-indices ayisisekelo, yadalwa kuphela njengecebo lokumaketha.

Ungahlola imiphumela yefomula usebenzisa ithebula. Ithebula lisuselwa kunesisindo senetha, ngaphandle kwamafutha omzimba.

Yikuphi ukudla okunganciphisa kakhulu imetabolism. Kunezindlela ezimbili eziyinhloko zokwenza lokhu.

Okokuqala ukusebenzisa imikhiqizo eyenza i-insulin factor igxume. Kulokhu, ukwehla kwesilinganiso semetabolic kuzoba buhlungu kakhulu futhi kuhambisane nemiphumela emibi kakhulu.

Ukuze wenze lokhu, udinga ukusebenzisa:

• Kunamafutha amaningi futhi amnandi ngasikhathi sinye.
• Ungawanaki amaprotheni.
• Yidla ukudla ngekhefu elide lesikhathi.

Ngenxa yalokho, umuzwa wendlala kungakapheli imizuzu eyi-15 ngemuva kokudla, bese kuthi, ngenxa yokushoda okuvelile, umzimba uzoqala ngokuzimela wehlise umzimba, futhi uqoqe konke okutholwe kusendlalelo samafutha.

Inketho yesibili ayibuhlungu kangako. Lapha kuzodingeka udideke, kokubili ngokuqukethwe kwekhalori nokuhlanganiswa kwezakhi. Uma umgomo wakho ukunciphisa imetabolism ngangokunokwenzeka ukuze unciphise izinqubo zokubuyisa (ngokwesibonelo, ngemuva kwenkambo ye-anabolic steroids), kuzofanela ushintshe indlela odla ngayo ngokulandelayo:

1. Dala ukusilela kwekhalori okungama-30%. Kusukela kulo mbundu, umzimba uqala ukusabela futhi unciphise izinqubo ze-metabolic ngejubane.
2. Kukhona ama-carbohydrate ayinkimbinkimbi kakhulu. Izinhlamvu eziphelele kuphela ezine-fiber eningi.
3. Yidla amanani amaningi e-omega 3 no-omega 9 anamafutha anele ngesikhathi esihlukile ekudleni kwe-carbohydrate. Ukuwohloka kwamafutha acid kuyinqubo ekhandlayo ezothatha umzimba wakho isikhathi eside.
4. Susa wonke amaprotheni asheshayo futhi ayinkimbinkimbi ekudleni kwakho. Kuphela i-cottage shizi nama-casein aqukethe. Soy kungenzeka.

Njengoba ukwazi ukubona, ukudla okwehlisa ijubane imetabolism akuhlangene nokuzuza kwesisindo. Futhi imvamisa zisetshenziselwa ukomisa nokusheshisa imetabolism. Inhlanganisela yokuphaka nenombolo yokudla kuphela eguqukayo.

Uhlu lwamathebulethi ukunciphisa ijubane lomzimba lubandakanya:

• Izidakamizwa ezinciphisa i-asidi esiswini. Lesi yisigaba semithi yama-antiulcer, ngenxa yokwehla kwe-asidi - izinqubo ze-metabolic, ikakhulukazi ukuhlukaniswa, kuhamba kancane.
• Amalungiselelo aqukethe inani elikhulu lokuvuselela i-estrogenic. Ama-hormone ajwayelekile abesifazane, angathengwa ngaphandle kadokotela kunoma iyiphi ikhemisi. Ukweqisa kwe-estrogen kuzodala ukuthi umzimba ugcine amandla uma kwenzeka isiteleka sendlala esingalindelekile nokukhulelwa.

Iqiniso elijabulisayo: lokhu kuzokwenzeka kungakhathalekile ukuthi uyindoda noma ungowesifazane. Ukweqiwa ngokweqile kwe-estrogen noma ngabe ikuphi kuzoholela ekutholeni isisindo, ngoba umzimba, ngokushintsha okunjalo ngemuva kwe-hormonal, ngeke uziqonde izimbangela zawo.

• Izidakamizwa ezithinta uketshezi lwe-insulin emzimbeni.

Izincomo

Isincomo esiyinhloko ukuthi noma kunjalo, yehlisa ijubane lomzimba wakho uma ungenazo izifo ezithile ezichaziwe. Kulokhu, thintana nodokotela wakho ozokunikeza inkambo ethile yokwelashwa. Uma ufuna nje ukuthola isisindo ngokushesha, kepha ngasikhathi sinye ucabange ukuthi imetabolism yakho yeqiwe ngokweqile, lapho-ke usesimweni esihle maqondana nabadlali abaningi.

Nge-metabolism esheshayo, kungakhiwa ibhalansi yekhalori eyakhayo, ezofakwa ngokushesha kwi-glycogen. Lokhu kusho ukuthi ukuze uthole inyama yemisipha nesisindo esiphelele, kuzodingeka:

• Khulisa inani lamaprotheni nama-carbohydrate ngokulingana nezindleko (cishe ngo-30-40% wokuqukethwe kwamakhalori wamanje).
• Sebenzisa i-metabolism esheshayo njenge-ally yakho, ugcwalisa umzimba ngokudla izikhathi ezingama-5-7 ngosuku (ezingxenyeni ezinkulu).
• Qeqesha kakhulu kodwa kafushane. Ngakho-ke, uzokwandisa ukuhlanganiswa kwamaprotheni emzimbeni, futhi ngesikhathi esifanayo ngeke uchithe i-glycogen eningi.

Njengoba umkhuba ubonisa, kuvela kuma-ectomorphs lapho kutholwa khona abasubathi abakhulu kunabo bonke abanamandla kakhulu esikhathini sethu.

Kuliqiniso, kwesinye isikhathi ukuzuza isisindo, udinga ukushintsha isizinda se-hormonal (esetshenziswa kakhulu i-AAS, kepha izikhuthazi zemvelo zingakhishwa nazo). Isibonelo, ngisho noSchwarzenegger wayenomzimba omncane kakhulu futhi wayenemetabolism esheshayo. Lokhu kumenze ukuthi, ngesikhathi esiphezulu somsebenzi wakhe, abe nokutholakala okuncane kwezicubu ze-adipose esikhathini esingaphandle, nokuba nesinye sezisusa ezivelele, enesisu esincanyana ngokweqile.

Umphumela

Abahleli baphinda bakuxwayisa ukuthi ukwehla kokuzenzela kwesilinganiso semethrikhi ngeke kuholele kunoma yini enhle. Esikhathini esifushane, uzonciphisa kuphela ukusetshenziswa kwamandla komzimba wakho, uzobhekana namandla ancishisiwe, ukozela nempilo ebuthaka. Ukuzivikela komzimba wakho kuzokwehla impela, ngoba izinga lokuphendula komzimba kuzinto eziyingozi lizokwehla kakhulu.

Kepha okubi kakhulu ukuthi esikhathini eside esizayo, ukwehla kwesimetabolism kuholela kumphumela owodwa - ukukhuluphala nokukhubazeka... Ngakho-ke, uma ungena kwezemidlalo, futhi ngasizathu simbe unquma ukuthi umzimba wakho uphakeme kakhulu ukuthola imisipha, khona-ke umane ungondleki ngama-calories. Ngikholwe, nge-metabolism esheshayo, ukuthola isisindo esiningi kulula kakhulu kunokususa amafutha omzimba nge-slow.

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