Ubumba olutsha, i-aspen, akukho mkhondo we-cellulite emagqabini, imilenze emilenze ngaphandle kwe-varicose veins. Ngaba yonke iphupha? Hayi, inyani. Kodwa kuphela kwimeko apho imetabolism ichithwa ngokufanelekileyo emzimbeni. Indlela yokwahlula i-metabolism eqhelekileyo ukusuka kwinqanaba kunye nento enokuyenza ukukhawulezisa kwaye uzenzele kakuhle?
Gcwalisa itanki epheleleyo ...
Ukuba imoto ayifakwanga nge-petroli, ayihambeli ndawo: amandla afunekayo ekuhambeni kwemoto akhiwa kuphela ngumlilo womoya. Kwenzeka into efanayo emzimbeni wethu. Leyo yindoda kuphela yokutya. Ukongeza - kulula. Kwi-digestive tract, iiprotheni, amafutha, i-carbohydrates ukusuka ekungeneni kokungena ekusebenziseni i-chemical reaction metabolism (inkqubo yokuxilisa umzimba - izinga lokunciphisa umzimba), esinika impendulo kumandla omzimba.
Ezinye izinto ngokukhawuleza ziqala ukutshintsha amangqamuzana endala nokwakha ezintsha. Abanye-bakhulule umzimba kwimveliso yokubola. Ekugqibeleni, okwesithathu ukuzalisa ukulahleka kwezinto ezintsha. Kwaye inkqubo eyinkimbinkimbi kakhulu ye-metabolism iyaqhubeka, ijikeleze iwashi, unyaka unyaka kulo lonke ubomi. Kwaye akunandaba nokuba sivukile okanye silele.
Iifayile ezingalunganga
Mhlawumbi, ngoko kunokwenzeka ukubiza i-enzyme yeeprotheyini zokutya ezikuthi, zihlobo oluthile lwezixhobo zokuqala, ziqalise iinkqubo zeekhemikhali zokutshintshisana kunye nokwenziwa kwee-fibers ezintsha. Igama lesiGrike elithi "metaboly" ngesiRashiya liguqulelwe ngokuthi "utshintsho". Yilokho esikwenzayo xa sisidla, xa 'sincike' ekutheni uthanda ukutya. Ngokomzekelo, siphendulela i-khabichi fiber kwizinto eziphucula isisu segastric. Intlanzi ye-Phosphorus - kwizinto ezinceda umsebenzi wengqondo. Ubisi lwe-calcium yindlela yokomeleza i-bone system. Kakade, kwiiseli kukho ukutshabalaliswa kweeprotheni rhoqo. Ngenxa yoko, ukuveliswa kweemveliso zenziwe. Yithi, i-uric acid (ubuninzi bayo bukhokelela kwisifo), urea, creatinine. Ziyingozi kakhulu, ngoko ke kwinkqubo yokusetyenziswa kwemetabolism - izinga lokunciphisa umzimba, lithandwa yizintso. Nangona kunjalo, iprotein ye-metabolism ayikho yonke ...
Ngaphandle kwamafutha - akukho ndawo
I-fuel fuel engcono (umthombo wokugcina amandla omzimba) womzimba unamanqatha. Ngenxa ye-enzyme ye-bile, ijusi yamathumbu kunye nejusi ye-pancreatic, zihlahla zibe zi-fatty acids kunye ne-glycerin. Kwaye banesakhiwo sokuhlehliswa kwexesha elizayo. Kodwa akubi kakhulu. Okokuqala, onke amafutha atshiswa ngaphakathi kwiimisipha, kwaye ngokuphindaphindiweyo uyazibandakanya, wenza imidlalo, ngokukhawuleza inkqubo iyaqhubeka. Okwesibini, ukuba kukho ilahleko kumafutha (izilwanyana, imifuno), ziphinde zifake iiseli njengezinto zokwakha zeembrane zeseli kwaye ikakhulukazi i-hormone. Ngaphandle kwesi simo-mqathango esiqinisekisiwe - akukho ndawo.
Izabelo ze-carbohydrates
Kwindlela yethu yesisu, i-carbohydrates edibeneyo yendalo (umthombo ophezulu wamandla) aphuka kwiimveliso ezilula. Eyona nto iphambili i-glucose. Kwinkqubo ye-metabolism, itshiswa ngokukhawuleza, njengoko ithathwa yigazi kuwo wonke umzimba. Enyanisweni, i-glucose ayikwazi ukuzimela ngokuzenzekelayo iiseli. Ukumkhulula apho ihomoni ye-pancreas-insulin. Ukuba unakho konke ukulungelelanisa ne-metabolism, akumele uxhalabe. Kungenjalo - ugqirha. Naphezulu. Indawo apho kugcinwa khona i-glucose (ngohlobo lwe-glycogen polysaccharide) sisibindi. Ngokukhawuleza xa umzimba uqala ukuziva ukungabikho kweemveliso ze-carbohydrate (ngelixa uqala ukuziva indlala enobuhlungu), lo mzimba uya kuhlangula, uqalise iteknoloji yokucoca kwe-glycogen. Ngaba akunjalo? Kule meko, inkqubo yokuxilisa ivumela ukusetyenziswa kwe-glucose kwiiprotheni zokutya okanye amafutha. Nangona kunjalo, le meko bubungqina bokuphazamiseka okubuhlungu kwinkqubo ye-endocrine, kwaye ngoko ke kufuneka ukuba kuqwalaselwe ingcali. Okokuthi, kukho ukuphazamiseka kwesifo sokuxilonga, esingasilondolozeki. Ngokukodwa xa usebenzisa kakubi iipesele, kuba zikhulisa ngokukhawuleza inqanaba le-glucose egazini. Kodwa kuphela ixesha kunye negalelo elibi elingenakuhlala liqhubekayo: emzimbeni, ukuthunyiswa kwefuthe lokugqithisa kwamafutha kuqala.
Ngokukhawuleza, ngokukhawuleza
Ngokubanzi, i-metabolism yisejubane apho umzimba uphendulela ukutya ube ngumsizi wamandla. Kufuneka ukhunjulwe ukuba inani elincinci leenkqubo zokutshintshisana kwabasetyhini kunye neminyaka yobudala (iminyaka ukuya kwe-40) ngokwemvelo iyancipha. Ngenxa yoko, ukunyuka kwamafutha okunciphisa amafutha kunciphisa. Yintoni endiyenzayo? Ukuze kuxolelane kunye nexhala lokujonga indlela inqanawa inyamalala ngayo, kukho ubunzima obunzima, kukho ukuphefumula okufutshane kunye nezinye iingxaki? Akukho senzakalo. Khumbula: ngokuphindaphindiweyo kunye nangakumbi ngokunyanisekileyo imisipha iya kubandakanyeka (oku kukuqokelela kwamafutha kuwo), phezulu kuya kuba sisivinini somzimba jikelele. Oko kukuthi, inkqubo ye-metabolism - isantya se-metabolism kufuneka sibe rhoqo, ngokuthetha ngomfuziselo, ukubetha. Uze uthathe inqaku. Ukuphakama kwesisindo somzimba ngaphandle kwamafutha (izicubu zomzimba, amathambo, izitho zangaphakathi), ukuphakama kwezinga lokunciphisa umzimba. Ngokomzekelo, kubasetyhini abakhulu, kunjalo, kodwa abameli "abaqhelekileyo" ngokwesini esilungileyo, eninzi, kufuneka uqeqeshe rhoqo. Kude kube i swezi lesikhombisa, kunjalo. Kodwa - lonke ixesha. Ngexesha elifanayo, gcinani engqondweni ukuba izinga lokunciphisa umzimba lichaphazeleka kakhulu, umzekelo, ngokulinganisela kwe-hormonal. Okanye ummandla osebenzayo we-thyroid ne-pancreas. Khangela ukuba ngokukhawuleza unako iodine okanye - ngakumbi - kukho ukuphulwa kwimveliso ye-insulin. Iingxaki nge-metabolism kule meko zicacile.
Gcina u bunzima
Sisiphi isisindo esifanelekileyo? Lowo okhuthaza ukusetyenziswa kwe-metabolism ngokukhawuleza, oko kukuthi, i-metabolism ngokukhawuleza. Ukufeza oku akunzima kunzima. Okokuqala, zama ukutya ngokuphindaphindiweyo (3 izidlo eziphambili kunye no-2 ukutyiwa). Yaye uthathe umgaqo wokukhuphuka etafileni ncinane ulambile. Okokuqala, ngokuqinisekileyo kuya kuba mnandi - kuba nomonde. Emva koko uza kufakwa, kwaye iikhalori zokutya ziya kuhanjiswa ngokufanelekileyo kuwo wonke umzimba, oya kuthi wongeze ngokuqinisekileyo amandla angokwenyama, ukuphelisa impawu yokukhathala ngokukhawuleza, ubuthathaka obukhulu kunye nokuxinezeleka. Ngokuqhelekileyo, uya kubakho amandla angapheliyo. Yavela phi na? Ngoko emva kokuba yonke imetabolism yezinto eziphilayo iguqulwa kwaye isebenza ngokufana ne-Swiss watch!
Enye indlela eqinisekisiweyo yokulawula umlinganiselo wokunciphisa umzimba kunye nokuthintela ukuthunyelwa kwamanzi amaninzi. Imfihlelo ibonakala kwiimpawu zesibindi. Akukodwa nje ukususa izinto ezinobungozi emzimbeni, kwakhona kusebenza amafutha. Ukuba "umkhiqizo wamakhemikhali" ngesizathu esithile asinamanzi okwaneleyo, uyayeka ukujongana namafutha, kwaye aqala ukucinywa apho kunokwenzeka khona. Ngenxa yoko, ifomula: amanzi amaninzi (ngosuku ubuncinane ama-1.5 ilitha ngaphandle kwegesi, ukuba akukho ziphikisana) -ncinci. Musa ukulibala ngetayi eluhlaza: ii-2-4 iikomityi zesi siselo zingatshisa ubuncinane ama-calorie ama-50. Ephupheni, imetabolism iyancipha, kwaye "ivuka" ekuseni nje emva kokusa kwasekuseni. Nawe uthanda ukulahlekelwa isisindo sokunciphisa ukudla kwasekuseni? Ngoko, i-metabolism iya kuncitshiswa yonke imini. Uhambe ngakumbi! Zonke izidakamizwa zonyango ekulahlekeni kwesisindo (okokuthi, ngendlela, kufuneka ukuba uthathe kuphela njengoko kuchazwe ngugqirha) banako ukususa emzimbeni kungekho ngaphezu kwe-40% yeoli eninzi. Bonke abanye (ngokuhamba okuphantsi) baya kuhlala.
IBhunga ekugqibeleni
Iingcali ziqinisekile ukuba akunakwenzeka ukubuyisela imetabolism ephazamisayo ekudleni kwindlala. Isizathu silula: ukuba umzimba awunanto yokugaya, ayinayo impahla yokuvelisa amandla omzimba. Ngamanye amazwi, indlala ayikho inketho, indlela yokuphuma yokutya okufanelekileyo.
Yintoni i-metabolism yakho?
Phendula "ewe" okanye "cha" kwimibandela yovavanyo olucetywayo.
1. Ngaba kukho na abantu abapheleleyo kakhulu kwizihlobo zenu eziseduze?
2. Ngaba unayo ingxaki nge-thyroid?
3. Ngaba udlala imidlalo imihla ngemihla, kodwa kwimeko yimeko?
4. Yidla rhoqo ngexesha elomileyo, ekusebenzeni, ngokuqhelekileyo ngamaxesha angama-1-2 ngosuku?
5. Thatha ukutya rhoqo, kodwa uphinde uphule kwakhona?
6. Khawuleza udiniwe, uhlala ucinezelekile?
Ngaba uphendule ngokuqinisekileyo ubuncinci bemibuzo? Ixesha lokutshintsha indlela yokuphila yokuphila: yenza izinto ezininzi, yongeza imifuno kwisondlo sakho, unciphise i-sweet, ungadli. U tyelele i-endocrinologist. Futhi ungakulibala: kwabasetyhini emva kweminyaka engama-30, i-metabolism iwela ngo-2-3% yonke iminyaka eyi-10. Ngoko ungakhohlwa ukuba uviwo lwezokwelapha rhoqo!
Unokuba nomfanekiso omhle kwiminyaka engama-30 no-60. Ukwenza oku, kubalulekile ukutshintsha indlela ophila ngayo ngexesha. Okokuqala, thobela ukutya.
Abo bafuna ukunciphisa umzimba, kuyimfuneko nje kuphela ukunciphisa umxholo we-caloric wokutya, kodwa ukulinganisela ngeendlela eziphambili: iiprotheni, amafutha, i-carbohydrates. Kule meko, umzimba kufuneka ufumane inani elaneleyo lamavithamini kunye namaminerali.
Ukukhawulezisa i-metabolism ingaba kunye nokuncedwa nokuzivocavoca umzimba. Ukwenza imidlalo kunceda utshise iikhalori ezingaphezulu, kodwa ngelo xesha ugalelo ekubunzeni inkqubo ye-muscular.
Kwinkqubo yokulahlekelwa ubunzima, kufuneka kwakhona ukulawula ukubunjwa komzimba. Oku kunceda uhlalutyo lwe-bioimpedance (ezenziwe kwiikliniki ezizodwa kunye namaziko okufaneleka). Inquma inani kunye neepesenti yeoli, isisipha, amathambo esifuba, kwakunye nomlinganiselo wamanzi emzimbeni. Xa ulahlekelwa isisindo, kubalulekile ukugcina izicubu zomzimba kunye nokunciphisa amafutha. I-Bioimpedansometry ikuvumela ukuba ulungele ixesha lokutya nokuzivocavoca.
Ukubala okugqibeleleyo
Ukuze uqonde ukuba ufanele ulahlekelwe isisindo okanye awukho, zibalo ubunzima bakho obukhulu. Ngenxa yoko, kukho iifomula ezininzi, kodwa isalathisi esinomdla kakhulu namhlanje sibizwa ngokuba yi-index mass mass (BMI), okanye i-Quetelet index. Inceda ekufumaneni ukuba yeyiphi inqanaba lesisindo - ukuba ungaphezu komzimba okanye ulungile. Isalathisi semizimba yesibalo sibalwa ngolu hlobo: ubunzima beekhilogram buhlukaniswe ngokuphakama kwiimitha, ububanzi (umzekelo, ukuba ubude bakho buyi-1.65 m kunye nobukhulu beekhilo ezingama-52, ngoko kwahlula ama-52 ngo-2.72). Umphumo obangelwayo uwela kwi-18.5 - 24.9? Unesisindo esifanelekileyo kunye nesilwanyana esifanelekileyo semetabolism. Yigcine! I-BMI ukusuka kwi-25 ukuya kwi-29.9 ibonisa ubunzima obukhulu. Ixesha lokutshintsha into ethile. Ukuba izalathisi zedlulile kwi-30, kufuneka ucinge ngokunciphisa ubunzima. Kwaye kungcono, ukuba ulahlekelwa ngumzimba, uya kuba phantsi kolawulo lweengcali.