Kuyini imetabolism (metabolism) emzimbeni womuntu

I-Metabolism iyiphazili ebalulekile esithombeni noma ingqophamlando endleleni yokwakha isisindo sokulahlekelwa isisindo noma isikimu sokuzuza kwemisipha. Ukuqonda isenzo sezinqubo eziyisisekelo ze-biochemistry, kulula ukufeza izinhloso zakho, kungakhathalekile ukuthi hlobo luni lomzimba wakho. Ake sibheke ukuthi kuyini - ake sikuchaze ngolimi olulula, ngaphandle kokungena ehlathini lesayensi.

Ake sibuyele esihlokweni samaphazili. Uma ucabanga ukuthi umzimba uyisethi yezinto, khona-ke umzimba womuntu uyindlela eqoqa imininingwane ibe isithombe esikhulu esizwakalayo. Lokhu kuyi-metabolism, okuyinkimbinkimbi kukho konke ukusabela kwamakhemikhali.

Noma yimuphi umzimba uyakhula futhi usebenze ngenxa yokudla, ukuguqulwa nokususwa kwezinto ezithile.

I-Metabolism ilawula izinqubo zokuguqulwa kwezingxenye ezivela ngaphandle. Ngenxa ye- "customizer" eyakhelwe ngaphakathi, ukuzivumelanisa nezimo zangaphandle kungenzeka. Ngaphandle kwenqubo eyisisekelo, impilo ibingenakwenzeka.

Isisindo somzimba sincike emingceleni ethile yomzimba kanye nenani lamakhalori asetshenzisiwe. Kunesidingo samandla esiyisisekelo. Kungumuntu ngamunye kumuntu ngamunye. Le mfuneko ibizwa ngokuthi i-basal metabolism - okungenani "ingxenye" ​​yansuku zonke yamandla (ama-calories) adingekayo ekusebenzeni okujwayelekile komzimba ekuphumuleni. Ungabala isilinganiso se-metabolic * usebenzisa amafomula alandelayo (* umthombo - iWikipedia):

• kwabesifazane: 655 + (9.6xP) + (1.8xL) - (4.7xT);
• kwabesilisa: 66 + (13.7xP) + (5xL) - (6.8xT),

lapho, T - yobudala (iminyaka), L - ukuphakama (cm), P - isisindo somzimba (kg).

Okuqukethwe kwekhalori kubalwa kusetshenziswa amafomula. Abesilisa badinga ukusebenzisa ifomula elandelayo:

I-88.362 + (13.397 * isisindo / kg) + (4.799 * ukuphakama / cm) - (5.677 * age)

Abesifazane basebenzisa lokhu:

447.593 + (9.247 * isisindo / kg) + (3.098 * ukuphakama / cm) - (4.330 * age)

Umphumela wezibalo wuhlobo lwenothi elingu-zero. Ngomzamo wokwehlisa isisindo, udinga ukusebenzisa okungaphansi kwenani elilinganisiwe lama-calories. Ngokuphambene nalokho, abakhi bomzimba badinga ukuphindaphinda umphumela ngesici esithile.

Ingqikithi yemetabolism

Inqubo ye-metabolic ukuguqulwa kwamakhemikhali adingekayo ekusebenzeni okugcwele kwazo zonke izinhlelo zomzimba womuntu. Amasistimu nezicubu zomzimba zidinga izinto ezinesakhiwo esisezingeni eliphansi. Ngokudla, sithola izingxenye ezisezingeni eliphakeme ezidinga ukuhlukaniswa.

I-Metabolism yizinhlobo ezimbili zezinqubo ezihlobene:

• i-catabolism - ukuhlukaniswa kwezinto eziyinkimbinkimbi zibe lula; ngenxa yokubola, amandla akhiqizwa;
• I-anabolism - ukwakheka kwezinto ezidingekayo emzimbeni kusuka ezingxenyeni ezitholwe ngaphandle; ngenxa yalokho, kwakheka amaseli nezicubu ezintsha; lezi zinqubo zidinga amandla amaningi.

Uhlelo lwenkambo nokushintshaniswa kwezinqubo kuyinkimbinkimbi kakhulu. Kepha ukuqonda okuyisisekelo kwakho kokubili kubalulekile ekulahlekelweni kwesisindo nasekuzuzeni okukhulu.

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Amaprotheni metabolism

Amaprotheni metabolism ukuwohloka kwamaprotheni abe ama-amino acid kanye nokuqhuma okwalandela kokuphendula kwamakhemikhali nemikhiqizo yokubola kwawo. Noma yimuphi umgijimi wamandla uyazi ukuthi amaprotheni ayinto ebalulekile ekwakheni nasekukhiqizeni izicubu zemisipha. Kepha, ngaphandle kwalokhu, iphrotheni lenza neminye imisebenzi ebaluleke ngokulinganayo:

• isabalalisa izakhamzimba emzimbeni wonke;
• kuqinisekisa ukusebenza okujwayelekile kohlelo lwe-endocrine;
• ikhuthaza ukwakheka kwamahomoni ezocansi;
• kusheshisa izinga lezinqubo zamakhemikhali;
• ukuthuthwa kwegazi komoya-mpilo, amafutha, inani lamavithamini, amaminerali, ama-carbohydrate, ama-hormone nezinye izinto;
• ibamba iqhaza ekuhambisaneni nasekusebenzisekeni kwemisebenzi yamasosha omzimba.

Amaprotheni metabolism aqukethe lezi zigaba ezilandelayo (umthombo - iWikipedia):

• ukungena kwamaprotheni emzimbeni;
• ukuhlukaniswa kwezinto kuma-protein oku-oda kuqala;
• ukuhlukaniswa ngama-amino acid ngamunye;
• ukuthuthwa kwama-amino acid emzimbeni wonke;
• ukwakhiwa kwezicubu (kubasubathi, lokhu kusho ngokuyinhloko ukwakha imisipha);
• umjikelezo omusha wamaprotheni metabolism - kulesi sigaba, imetabolism yamaprotheni angasetshenziswanga ekwakhiweni kwenzeka;
• ukuqedwa kwama-amino acid asetshenzisiwe.

Isakhiwo se-amino acid sibaluleke kakhulu ekuguqulweni komzimba okuphelele. Ngokwalo, inani lamaprotheni alibalulekanga kangako.

Lapho uxazulula ezemidlalo nezinkinga zokudla okunempilo, kubalulekile ukuqapha ukwakheka kwezingxenye.

Lokhu kuyiqiniso ikakhulukazi kwabadla inyama, ngoba imikhiqizo yezitshalo ayinazo izakhi ezidingekayo zezinto.

Ukudla okunamafutha

Amafutha awumthombo obalulekile wamandla. Ngokusebenza komzimba okwesikhashana, amandla we-glycogen emisipha asetshenziswa kuqala. Ngokuzikhandla isikhathi eside, umzimba uthola amandla emafutheni. Ukusuka ekuqondeni izici ezikhona zomzimba we-metabolism, isiphetho siyaziphakamisa - kuthatha umsebenzi omude futhi onamandla ukudiliza izindawo ezigcina amafutha.

Umzimba uzama ukugcina iningi lamafutha abekiwe. Esimweni esijwayelekile, cishe u-5% kuphela wamafutha asuswa ngokungahlali emuva. I-lipid (fat) metabolism yenzeka ngezigaba eziningana:

• ukuwohloka kwamafutha emgodini wamathumbu, ukugaya kwawo nokumuncwa kwawo;
• ukudluliswa lipids kusukela emathunjini;
• ukusabela kokushintshana okuphakathi;
• izinqubo ze-fat catabolism;
• okunamafutha acid catabolism.

Ukuguqulwa okuncane kwamafutha kwenzeka esiswini. Kepha inqubo ihamba kancane lapho. Ukwephuka okuyinhloko kwe-lipid kwenzeka esifundeni esingenhla samathumbu amancane.

Isibindi sidlala indima enkulu ku-lipid metabolism.

Lapha, ezinye zezinto zixhunywe nge-oxidized, ngenxa yalokho amandla akhiqizwa. Enye ingxenye ihlukaniswe nefomethi yezinto ezithwala izinto futhi ingena egazini.

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I-carbohydrate metabolism

Indima esemqoka ye-carbohydrate metabolism inqunywa inani lamandla lokugcina. Izinqubo ze-metabolic zalezi zingxenye zenza cishe i-60% yenani lokushintshaniswa kwamandla emzimbeni.

Umsebenzi ophelele womzimba awunakwenzeka ngaphandle kwama-carbohydrate.

Kungakho amangqamuzana kaphethiloli kufanele abe yisisekelo sokudla koqeqesho olukhiqizayo. Ezingeni eliyisisekelo, ama-carbohydrate yi-glucose. Emisipheni nasesibindi, iqoqa ngendlela ye-glycogen.

Umqondo obalulekile ohlotshaniswa ne-carbohydrate metabolism yinkomba ye-glycemic (GI). Kubonisa izinga lapho ama-carbohydrate amuncwa khona ngumzimba nokukhuphuka koshukela wegazi. Isikali se-GI sehlukaniswe ngamayunithi ayi-100, lapho i-0 ikhombisa ukudla okungenayo i-carbohydrate, kanti i-100 ikhombisa ukudla okugcwele le ngxenye.

Ngokuya ngalokhu, imikhiqizo ihlukaniswe yaba lula futhi iyinkimbinkimbi. Ezokuqala ziyi-GI ephezulu, ezokugcina ziphansi. Ukuqonda umehluko phakathi kwalokhu okubili kubaluleke kakhulu. Ama-carbohydrate alula aqhekeka ngokushesha abe yi-glucose. Ngenxa yalokhu, emizuzwini embalwa umzimba uthola ingxenye yamandla. Okubi ukuthi kunokwenyuka kwamandla okwanele imizuzu engama-30-50. Lapho udla ama-carbs amaningi asheshayo:

• kukhona ubuthakathaka, ukucobeka;
• izinqolobane zamafutha ziyafakwa;
• amanyikwe alimala, okufaka isandla ekwakhiweni kwesifo sikashukela;
• ingozi yokwanda kwezifo zesistimu yenhliziyo iyanda.

Ama-carbohydrate ayinkimbinkimbi athatha isikhathi eside ukuwohloka. Kodwa ukubuyela kubo kuzwakala kuze kube ngamahora ama-4. Ukudla kufanele kususelwe kuzinto zalolu hlobo.

Ukudla okuphansi kwe-GI:

Ukudla okumaphakathi kwe-GI:

Ukudla okuphezulu kwe-GI:

Ukushintshaniswa kwamanzi namaminerali

Iningi lomzimba lingamanzi. Ukubaluleka kwemetabolism kulo mongo kuthatha isichasiselo esishiwoyo. Ubuchopho bungamanzi angama-85%, igazi liyi-80%, imisipha ingu-75%, amathambo angama-25%, izicubu ze-adipose 20%.

Amanzi ayasuswa:

• ngamaphaphu - 300 ml / ngosuku (ngokwesilinganiso);
• ngesikhumba - 500 ml;
• ngomchamo - 1700 ml.

Isilinganiso soketshezi olusetshenzisiwe olukhishwe lubizwa ngokuthi ibhalansi yamanzi. Uma ukungena kungaphansi kokukhiphayo, amasistimu ahluleka emzimbeni. Izinga lokusetshenziswa kwamanzi ngosuku kuncike esimweni sempilo, kwasekuqaleni.

Uma kungekho ukuphikisana, isibonelo, izifo zezinso, inhliziyo, imithambo yegazi, njll, lokhu cishe kungu-1.5-2.5 amalitha ngosuku. Leli nani lanele ukuqinisekisa ukukhiqiza okuhle nenhlala-kahle.

Kepha, ngokujuluka okukhulu, izinga elifanele lamanzi asetshenzisiwe lingafinyelela ku-6-7 litres (umthombo - FGBU, Endocrinological Research Center of the Ministry of Health of the Russian Federation, Moscow. "Nutrition for sports.") Isimo esiyingozi kubasubathi ukomisa, okungavinjelwa kuphela ngokubalwa izidingo zomuntu ngamunye.

Izinga elilungile lenani elidingekayo loketshezi lomuntu ngosuku kumele libalwe kusetshenziswa ifomula elandelayo:

• V = (M * 0.03) + (T * 0.4) - abesifazane;
• V = (M * 0.04) + (T * 0.6) - yamadoda,

lapho, V kungumthamo wamanani adingekayo wamanzi ngamalitha ngosuku, M isisindo somzimba womuntu, i-T yisikhathi semidlalo eqondile noma omunye umsebenzi odinga ukusetshenziswa kwamandla (ngokungabikho kwalokhu, i-0 isethwe). Lokhu kubalwa kubheka yonke imingcele edingekayo: ubulili, isisindo kanye nesikhathi sokuchayeka emzimbeni.

Njengoba amaminerali nawo agezwa aphume emzimbeni ngamanzi, ngenxa yalesi sizathu kuyalulekwa ukwengeza amanzi ajwayelekile ngamanzi amaminerali. Le ngenye yezindlela ezilula zokwenzela ukushoda kwezinto ezibalulekile. Kunconywa, ngosizo lwesazi sokudla, ukubala isilinganiso sikasawoti kanye namaminerali bese udala ukudla okususelwa kulezi zibalo.

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I-Metabolism inqubo eyinkimbinkimbi futhi entekenteke. Uma ukwehluleka kwenzeka kwesinye sezigaba ze-anabolism noma i-catabolism, konke "isakhiwo" samakhemikhali kuyawa. Izinkinga ze-Metabolic zenziwa ngu:

• ufuzo;
• indlela yokuphila engalungile;
• izifo ezahlukahlukene;
• ukuhlala endaweni enezinto eziphilayo ezingezinhle.

Isizathu esikhulu sokwehluleka ukungawunaki umzimba wakho. Inani eliningi lokudla okungenamsoco liyisishayo sesikhathi sethu. Ukudla okungafanele kanye nokungasebenzi kungabangela ukwehla komzimba. Ngenxa yalokhu, abantu abaningi bakhuluphele ngayo yonke imiphumela.

Phakathi kwezimpawu ezikhombisa ukuthi umuntu kufanele abhekane nokulawulwa kwemetabolism:

• ukukhuphuka noma ukwehla kwesisindo somzimba;
• ukuwohloka kwesifiso sokudla noma, ngakolunye uhlangothi, isifiso sokudla njalo;
• ukukhathala okungapheli;
• izinkinga zesikhumba ezibukwayo;
• ukubhujiswa koqweqwe lwawo lwamazinyo;
• izinwele eziphuka nezinzipho;
• ukwanda kokucasulwa;
• ukuvela kohudo, kushintshana nokuqunjelwa;
• ukudla kwamalungu aphezulu nangaphansi (kaningi).

Kungenzeka futhi kudingekile ukubhekana nemiphumela yokuphazamiseka komzimba. Kepha kuyisiphukuphuku ukubheka umphumela osheshayo. Ngakho-ke, kungcono ukuthi ungaziqali ngokwakho. Futhi uma kwenzeka, udinga ukuphendukela kochwepheshe bese ubekezela.

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Izinga lokunciphisa umzimba alincikile kuphela ezicini zofuzo nasendleleni yokuphila, kepha futhi nakubulili nobudala. Amazinga e-testosterone emadodeni aphakeme kakhulu. Ngenxa yalokhu, abamele ubulili obuqinile bathambekele ekutholeni ubukhulu bemisipha. Futhi imisipha idinga amandla. Ngakho-ke, imetabolism eyisisekelo emadodeni iphezulu - umzimba udla ama-calories amaningi (umthombo - iScientific Research Institute of Hygiene and Human Ecology, iSamara State Medical University, “Correlation of basal metabolic rates in different ways of determining it”).

Ngakolunye uhlangothi, abesifazane banamathuba amaningi okuthi bagcine amafutha. Isizathu silele kunani elikhulu lamahomoni ezocansi abesifazane - ama-estrogens. Abesifazane baphoqeleka ukuthi baqaphe izibalo zabo ngokuseduze, njengoba ukudlula indlela yokuphila enempilo kuphendula ngokushesha ngokunyuka kwesisindo.

Kepha kukhona okuhlukile. Abanye besilisa bathola kalula isisindo esiningi ngokweqile, kanti abanye besifazane bazinzile kulokhu, ngisho nokudla ngokweqile njalo. Lokhu kungenxa yokuthi ubuningi bezinto ezithinta isilinganiso semethamo buhlangene ngokuqinile. Kepha kukonke, ubulili budlala indima enkulu.

Kubantu abaningi, i-basal metabolism iyashintsha ngeminyaka. Lokhu kulula ukukubona ngokubheka ushintsho efomini lakho noma uhlobo lwabangane. Bengazami ukumelana nesikhathi, ngemuva kweminyaka engama-30-40, noma ngisho nangaphambi kwalokho, abantu abaningi baqala ukufiphala. Lokhu futhi kubhekwe kuma-ectomorphs. Ebusheni babo, abakwazi neze ukuthola ikhilogremu. Ngokukhula, amakhilogremu eza ngokwawo. Noma kungengenani elilinganayo nelama-meso- nama-endomorphs.

Ukuze umelane ngokuqiniseka nezinguquko ezihlobene nobudala, kufanele ube ngumlandeli wendlela yokuphila enempilo - ukuze udle ngokuhlakanipha futhi unike umzimba umzimba.

Bala amakhalori asuselwa kuzidingo zomuntu ngamunye (amafomula okusiza), ukuzivocavoca umzimba, kanye ne-metabolism kuzoba okujwayelekile. Ngaphandle kokuthi kuneqiniso, kunezinye izinhlobo zezinkinga.

Ungadla kanjani kahle? Ukunaka kakhulu imikhiqizo, ngenxa yokuthi imisebenzi ye-metabolic emzimbeni yenziwa kahle. Ukudla kufanele kucebe:

• ifayibha yemifino emaqatha - izaqathe, iklabishi, ama-beet, njll .;
• izithelo;
• imifino;
• inyama engenamafutha;
• ukudla kwasolwandle.

Lapho ukhetha noma yikuphi ukudla, noma okuwusizo kakhulu, kunconywa ukwakha phezu kwesimo sokuqala sempilo.

Isibonelo, kubantu abakhuluphele ngokweqile, ikakhulukazi ngemuva kweminyaka engama-40-45, ingozi yokuthola igawuthi iyanda noma isivele ikhona.

Ezimweni ezinjalo, akuvunyelwe ngokuphelele ukudla i-sorrel nesipinashi kusuka emifino. Ama-raspberries, ama-cranberries kanye namagilebhisi akuvunyelwe kusuka izithelo namajikijolo. Kwezinye izimo, nge-cholesterol ephezulu, ezinye izilwane zasolwandle ziyakhishwa, ngokwesibonelo, imfanzi.

Kunconywa ukuthi udle kaningi futhi ngokuyingxenye, hhayi ukunganaki ibhulakufesi, ukucabangela ukuhambisana kwemikhiqizo. Kungcono ukuthi ufunde lolu daba ngokuningiliziwe, noma ufune usizo kochwepheshe. Njengoba umzimba usebenza nalokho owawunikwe kona, imetabolism ejwayelekile ingabalwa kuphela uma ukudla kuklanyelwe kucatshangelwa izidingo nezimpawu zomzimba ngamunye.

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