Kodi metabolism (metabolism) m'thupi la munthu ndi chiyani?

Metabolism ndichizindikiro chofunikira pachithunzichi kapena chochitika chofunikira kwambiri panjira yolimbitsa thupi kapena kupeza minofu. Kumvetsetsa momwe zinthu zimayambira pa biochemistry, ndikosavuta kukwaniritsa zolinga zanu, mosasamala mtundu wamthupi. Tiyeni tione kuti ndi chiyani - tiyeni tifotokoze mosavuta, popanda kulowa m'nkhalango zasayansi.

Tiyeni tibwererenso pamutu wa masamu. Ngati mungaganize kuti thupi limakhala lachigawo chazinthu, ndiye kuti kagayidwe kabwino ka munthu ndi njira yomwe imasonkhanitsa zambiri kukhala chithunzi chachikulu. Izi ndi kagayidwe, zovuta zonse zamankhwala amthupi.

Thupi lirilonse limakula ndikugwira ntchito chifukwa chodya, kusintha ndi kuchotsa zinthu zina.

Metabolism imayang'anira kusintha kwa zinthu zomwe zimachokera kunja. Chifukwa cha "customizer" yomangidwa, kusintha kwa zinthu zakunja ndizotheka. Popanda izi, moyo sukanakhala wotheka.

Kulemera kwa thupi kumadalira magawo angapo amthupi komanso kuchuluka kwa zopatsa mphamvu. Pali zofunika zamagetsi. Ili payokha pamunthu aliyense. Chosowachi chimatchedwa basal metabolism - "gawo" locheperako tsiku ndi tsiku la mphamvu (zopatsa mphamvu) zofunika kuti thupi lizigwiritsa ntchito kupumula. Mutha kuwerengera kuchuluka kwa kagayidwe kachakudya * pogwiritsa ntchito njira zotsatirazi (* gwero - Wikipedia):

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

kumene, T - zaka (zaka), L - kutalika (cm), P - kulemera kwa thupi (kg).

Zomwe zili ndi kalori zimawerengedwa pogwiritsa ntchito njira. Amuna akuyenera kugwiritsa ntchito njira iyi:

88.362 + (13.397 * kulemera / kg) + (4.799 * kutalika / cm) - (5.677 * m'badwo)

Akazi amagwiritsa ntchito izi:

447.593 + (9.247 * kulemera / kg) + (3.098 * kutalika / cm) - (4.330 * m'badwo)

Zotsatira za kuwerengera ndi mtundu wa zero. Pofuna kuchepetsa thupi, muyenera kudya zochepa kuposa kuchuluka kwa ma calories. Omanga thupi, mbali inayi, amafunika kuchulukitsa zotsatira ndi chinthu china.

Chofunika cha kagayidwe

Njira yamagetsi ndikusintha kwa mankhwala ofunikira kuti magwiridwe antchito onse amthupi la munthu. Machitidwe ndi ziphuphu za thupi zimafuna zigawo zikuluzikulu zomwe zimakhala zochepa. Ndi chakudya, timapeza zigawo zapamwamba zomwe zimafuna kugawanika.

Metabolism ndi mitundu iwiri ya njira zogwirizana:

• katemera - kugawanika kwa zinthu zovuta kukhala zosavuta; chifukwa cha kuvunda, mphamvu imapangidwa;
• anabolism - mapangidwe azinthu zofunikira kuthupi kuchokera kuzinthu zopangidwa kuchokera kunja; chifukwa, maselo atsopano ndi zimakhala zimapangidwa; njirazi zimafuna mphamvu zambiri.

Kuyenda ndikusinthasintha kwa njira ndizovuta kwambiri. Koma kumvetsetsa koyambira ndikofunikira pakuchepetsa thupi komanso kunenepa.

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Mapuloteni kagayidwe

Mapuloteni metabolism ndiko kuwonongeka kwa mapuloteni kukhala ma amino acid ndikuwonongeka kwakanthawi kwamankhwala am'magazi ndi zomwe zawonongeka. Wothamanga aliyense wamphamvu amadziwa kuti mapuloteni ndichofunikira pakumanga ndikupanga minofu ya minofu. Koma, kuwonjezera pa izi, puloteni imagwira ntchito zina, zofunika kwambiri:

• amagawa zakudya m'thupi lonse;
• amaonetsetsa magwiridwe antchito a dongosolo la endocrine;
• amalimbikitsa mapangidwe mahomoni ogonana;
• imathandizira kuchuluka kwa njira zamagetsi;
• magazi mayendedwe mpweya, mafuta, angapo mavitamini, mchere, chakudya, mahomoni ndi zina zigawo zikuluzikulu;
• imathandizira pakufanana komanso kupindulitsa kwa chitetezo cha mthupi.

Mapuloteni metabolism ali ndi magawo awa (gwero - Wikipedia):

• kudya mapuloteni m'thupi;
• kusintha kwa zinthu kumapangidwe oyamba a mapuloteni;
• Kugawanika mu amino acid;
• mayendedwe amino zidulo mthupi lonse;
• zomanga minofu (kwa othamanga, izi zikutanthauza makamaka kumanga minofu);
• kuzungulira kwatsopano kwamapuloteni kagayidwe - pakadali pano, kagayidwe ka mapuloteni osagwiritsidwa ntchito pomanga kumachitika;
• kuchotsa amino zidulo.

Mavuto a amino acid ndi ofunikira kwambiri pakapangidwe kazakudya. Payekha, kuchuluka kwa mapuloteni sikofunikira kwenikweni.

Pothana ndi mavuto amasewera ndi zakudya, ndikofunikira kuwunika momwe zinthu zimayambira.

Izi ndizowona makamaka kwa osadya nyama, popeza zopangidwa ndi mbewu zilibe zinthu zofunikira.

Mafuta kagayidwe

Mafuta ndi gwero lofunikira lamphamvu. Pogwira ntchito kwakanthawi kochepa, mphamvu ya glycogen mu minofu imagwiritsidwa ntchito koyamba. Ndikulimbikira kwakanthawi, thupi limalandira mphamvu kuchokera ku mafuta. Kuchokera pakumvetsetsa kwapadera kwa kuchepa kwa mafuta, mawuwo amadzipangira okha - kuwononga malo osungira mafuta, pamafunika ntchito yayitali komanso yamphamvu.

Thupi limayesetsa kusunga mafuta ambiri mosungidwa. Momwemo, ndi 5% yokha yamafuta omwe amachotsedwa. Lipid (mafuta) kagayidwe kamapezeka m'magulu angapo:

• kuwonongeka kwa mafuta m'mimba, m'mimba ndi m'mayamwa;
• kutulutsa lipids m'matumbo;
• kusinthana kwapakatikati;
• njira ya catabolism yamafuta;
• mafuta asidi catabolism.

Kusintha pang'ono kwamafuta kumachitika m'mimba. Koma njirayi ndiyosachedwa pamenepo. Kutaya kwakukulu kwa lipid kumachitika mdera lakumtunda kwa matumbo ang'onoang'ono.

Chiwindi chimagwira gawo lalikulu pama lipid metabolism.

Apa, zina mwazinthuzi ndizophatikizidwa, chifukwa cha mphamvu zake. Gawo lina lathyoledwa pamapangidwe azinthu zonyamula ndikulowa m'magazi.

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Kagayidwe kagayidwe

Udindo waukulu wa kagayidwe wamahydrohydrate amatsimikizika ndi mphamvu yamphamvu yomaliza. Njira zopangira kagayidwe kazinthuzi zimakhudza pafupifupi 60% yamasinthidwe athunthu mthupi.

Ntchito yathupi yathunthu ndiyosatheka popanda chakudya.

Ichi ndichifukwa chake maselo amafuta amayenera kukhala maziko azakudya zophunzitsira zopindulitsa. Pang'ono ndi pang'ono, chakudya ndi shuga. Mu minofu ndi chiwindi, imadzikundikira ngati glycogen.

Lingaliro lofunikira lomwe limalumikizidwa ndi kagayidwe kazakudya ndi glycemic index (GI). Ikuwonetsa momwe mafuta amakhudzidwira ndi thupi komanso kuchuluka kwa shuga wamagazi. Mulingo wa GI wagawika m'magawo 100, pomwe 0 imawonetsa zakudya zopanda mavitamini, ndipo 100 imawonetsa zakudya zodzaza ndi izi.

Kutengera izi, zogawika zidagawika zosavuta komanso zovuta. Zoyambilira ndi ma GI apamwamba, omaliza ndi otsika. Kumvetsetsa kusiyana pakati pa ziwirizi ndikofunikira kwambiri. Zakudya zamadzimadzi zosavuta zimatha kukhala shuga. Chifukwa cha izi, mkati mwa mphindi zochepa thupi limalandira gawo la mphamvu. Choyipa chake ndikuti pali mphamvu yokwanira yokwanira mphindi 30-50. Mukamadya ma carbs ambiri othamanga:

• pali kufooka, ulesi;
• mafuta amasungidwa;
• kapamba imavulala, yomwe imathandizira pakupanga matenda ashuga;
• chiopsezo chotenga matenda amtima chikuwonjezeka.

Zakudya zamagulu zovuta zimatenga nthawi yayitali kuti ziwonongeke. Koma kubwerera kwa iwo akumverera mpaka maola 4. Zakudyazo ziyenera kutengera zinthu zamtunduwu.

Zakudya zochepa za GI:

Zakudya zapakatikati za GI:

Zakudya zapamwamba za GI:

Kusinthana kwa madzi ndi mchere

Thupi lalikulu ndi madzi. Kufunika kwa kagayidwe kake panthawiyi kumatanthauzira tanthauzo. Ubongo ndi 85% madzi, magazi 80%, minofu 75%, mafupa 25%, adipose minofu 20%.

Madzi amachotsedwa:

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

Kuchuluka kwa madzi amadzimadzi otulutsidwa amatchedwa madzi osamala. Ngati chakudyacho ndi chocheperako poyerekeza ndi zomwe zimatulutsidwa, makinawo amalephera mthupi. Kuchuluka kwa madzi patsiku kumadalira thanzi, poyamba.

Popeza zotsutsana Mwachitsanzo, kudwala kwa impso, mtima, mitsempha, ndi zina zambiri, ndi pafupifupi 1.5-2.5 malita patsiku. Ndalamayi ndiyokwanira kuonetsetsa kuti ntchito ikuyenda bwino komanso kukhala ndi moyo wabwino.

Koma, ndikutuluka thukuta kwambiri, mulingo woyenera wamadzi ogwiritsidwa ntchito utha kufika malita 6-7 (gwero - FGBU, Endocrinological Research Center ya Ministry of Health of the Russian Federation, Moscow. "Chakudya chamasewera.") Mkhalidwe wowopsa kwa othamanga ndiko kuchepa kwa madzi m'thupi, komwe kungalephereke powerengera zosowa zamadzimadzi.

Mulingo woyenera wa kuchuluka kwamadzi kwa munthu patsiku kuyenera kuwerengedwa pogwiritsa ntchito chilinganizo ichi:

• V = (M * 0.03) + (T * 0.4) - akazi;
• V = (M * 0.04) + (T * 0.6) - kwa amuna,

komwe, V ndiye kuchuluka kwa kuchuluka kwa madzi mumalita patsiku, M ndiye kulemera kwa munthu, T ndi nthawi yamasewera achindunji kapena zochitika zina zomwe zimafunikira kugwiritsa ntchito mphamvu (pakalibe izi, 0 yakhazikitsidwa). Kuwerengetsa kumeneku kumaganizira zofunikira zonse: jenda, kulemera ndi nthawi yowonekera pathupi.

Popeza mchere umatsukanso kutuluka mthupi ndi madzi, pachifukwa ichi ndikofunikira kuti muziwonjezera madzi wamba ndi madzi amchere. Iyi ndi imodzi mwanjira zosavuta zopangira kusowa kwa zinthu zofunika. Tikulimbikitsidwa, mothandizidwa ndi katswiri wazakudya, kuti awerengere kuchuluka kwa mchere ndi mchere ndikupanga zakudya potengera kuwerengera uku.

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Metabolism ndi njira yovuta komanso yosalimba. Ngati kulephera kumachitika pagawo limodzi la anabolism kapena catabolism, "dongosolo" lonse lachilengedwe limagwa. Mavuto amadzimadzi amakwiya ndi:

• cholowa;
• njira yolakwika ya moyo;
• matenda osiyanasiyana;
• kukhala mdera lomwe mulibe zachilengedwe.

Chifukwa chachikulu cholephera ndiko kunyalanyaza thupi lanu. Zakudya zambiri zopanda pake ndi mliri wa nthawi yathu ino. Zakudya zosayenera komanso kusagwira ntchito zimathandizira kuti thupi lichepetse mphamvu. Zotsatira zake, anthu ambiri ndi onenepa kwambiri pazotsatira zonse.

Zina mwazizindikiro zomwe zikuwonetsa kuti munthu akuyenera kuthana ndi kagayidwe kake ka kagayidwe:

• kuchuluka kapena kuchepa kwa thupi;
• kuwonongeka kwa njala kapena, nthawi zonse, kulakalaka kudya;
• kutopa kosatha;
• mavuto owoneka pakhungu;
• chiwonongeko cha enamel;
• tsitsi losalala ndi misomali;
• kuchuluka irritability;
• maonekedwe a kutsegula m'mimba, kusinthasintha ndi kudzimbidwa;
• kudyetsa kwamiyendo yakumtunda ndi yakumunsi (nthawi zambiri).

Ndizotheka ndikofunikira kuthana ndi zovuta zamatenda amadzimadzi. Koma n'kupanda nzeru kudalira kuti zinthu ziziwayendera nthawi yomweyo. Chifukwa chake, ndibwino kuti musayambe nokha. Ndipo ngati zichitika, muyenera kutembenukira kwa akatswiri ndikukhala oleza mtima.

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Kuchuluka kwa kagayidwe kamadalira sikudalira kokha pazotengera zamtundu ndi moyo, komanso jenda ndi zaka. Maselo a testosterone ndi apamwamba kwambiri mwa amuna. Chifukwa cha ichi, oimira amuna ndi akazi omwe amakhala ndi vuto locheperako amatha kukhala ndi minofu yolimba. Ndipo minofu imafunikira mphamvu. Chifukwa chake, kagayidwe kake kakang'ono mwa amuna ndikokwera - thupi limadya ma calories ambiri (gwero - Scientific Research Institute of Hygiene and Human Ecology, Samara State Medical University, "Correlation of basal metabolic rates in different ways to determining it").

Akazi, kumbali inayo, amakhala ndi mwayi wosunga mafuta. Chifukwa chagona kuchuluka kwa mahomoni azimayi ogonana - ma estrogens. Amayi amakakamizidwa kuwunika manambala awo mosamala kwambiri, chifukwa kupitirira moyo wathanzi nthawi yomweyo kumayankha ndikukula kwamphamvu.

Koma palinso zosiyana. Amuna ena amalemera mopepuka, pomwe akazi ena amakhala okhazikika pankhaniyi, ngakhale kudya mopitirira muyeso. Izi ndichifukwa choti kuchuluka kwa zinthu zomwe zimakhudza kagayidwe kachakudya ndizolumikizana mwamphamvu. Pazonse, jenda imagwira gawo lalikulu.

Kwa anthu ambiri, kuchepa kwa metabolism kumayambira ndi msinkhu. Izi ndizosavuta kuwona powona kusintha kwa mawonekedwe anu kapena mtundu wa abwenzi. Osayesa kukana nthawi, patadutsa zaka 30-40, kapena ngakhale zisanachitike, anthu ambiri amayamba kusokoneza Izi ndizopezekanso mu ma ectomorphs. Ali mnyamata, sangathe kupeza ngakhale kilogalamu. Ndi zaka, ma kilogalamu amabwera okha. Ngakhale sichingafanane ndi maso- ndi ma endomorphs.

Kuti mupewe molimba mtima zosintha zokhudzana ndi ukalamba, muyenera kukhala otsatira moyo wathanzi - kuti mudye mwanzeru ndikupatsa thupi zolimbitsa thupi.

Kuwerengetsa zopatsa mphamvu kutengera zosowa za munthu aliyense (njira zothandizira), kuchita masewera olimbitsa thupi, ndi kagayidwe kazinthu sizikhala zachilendo. Pokhapokha, ngati pali mitundu ina yamavuto.

Kodi mungadye bwanji? Kulabadira kwambiri mankhwala, chifukwa cha kagayidwe kachakudya ntchito m'thupi zimachitidwa moyenera. Zakudyazo ziyenera kukhala zolemera:

• mafuta olimba masamba - kaloti, kabichi, beets, ndi zina;
• zipatso;
• amadyera;
• nyama yowonda;
• nsomba.

Posankha zakudya zilizonse, ngakhale zothandiza kwambiri, tikulimbikitsidwa kuti timange pazakudya zoyambirira.

Mwachitsanzo, mwa anthu onenepa kwambiri, makamaka pambuyo pa zaka 40-45, chiopsezo chokhala ndi gout chimawonjezeka kapena chilipo kale.

Zikatero, ndizoletsedwa kudya sorelo ndi sipinachi zamasamba. Raspberries, cranberries ndi mphesa ndizoletsedwa ku zipatso ndi zipatso. Nthawi zina, ndimakhala ndi cholesterol yambiri, zina mwa nsomba zimasalidwa, mwachitsanzo, shrimp.

Ndibwino kuti muzidya pafupipafupi komanso pang'ono pang'ono, osanyalanyaza kadzutsa, kuti muzindikire momwe zinthu zilili. Ndikofunika kuti mufufuze mwatsatanetsatane za nkhaniyi, kapena mupeze thandizo kwa katswiri. Popeza thupi limagwira ntchito ndi zomwe lidapatsidwa, metabolism yokhazikika imatha kuwerengedwa ngati chakudyacho chakonzedwa poganizira zosowa za munthu ndi zomwe thupi limachita.

Onerani kanemayo: How fat and protein feed gluconeogenesis (November 2024).