I-Metabolism iyinhlanganisela yezinqubo zezinto eziphilayo ezisetshenziselwa umzimba wakho ukuguqula ukudla zibe amandla. Lezi zinqubo zokuhlanganisa umzimba zihlanganisa ukuphefumula, ukudla nokugaya ukudla, ukulethwa kwezakhi kumaseli akho ngegazi, ukusetshenziswa kwamandla ngemisipha yakho, imizwa namaseli, futhi ekugcineni ukuqedwa kwemikhiqizo emfucuza emzimbeni wakho.
Ukuchazwa Kwemetabolism
Lapho i-dieters ikhuluma ngesimetabolism, ngokuvamile ayikhulumi ngohlu olude lwezinqubo zomzimba namakhemikhali.
Sivame ukusebenzisa igama elithi "metabolism" ukuchaza izinga lapho imizimba yethu ishisa amakholori. Lena izinga lapho umzimba wakho uguqula ukudla amandla (ama-calories) bese usebenzisa amandla ukwenza imisebenzi ebalulekile ebalulekile futhi engadingekile nsuku zonke. Isilinganiso esishisa amakholori noma sishise amandla sibizwa ngokuthi isilinganiso semethamo.
Izinga lakho lomzimba lingashintsha usuku nosuku kuye ngokuthi izinga lakho lomsebenzi, kodwa izinga lakho lokusungula umzimba lihlala ngokulinganayo. Isilinganiso sakho se-basallic isisindo samakholori adingekayo ukuze uphethile imisebenzi ebalulekile yomzimba wakho, njengokuphefumula nokujikeleza igazi. Isilinganiso samanzi esisindo sakhiwa esibaluleke kunazo zonke esilinganisweni sesilinganiso sakho semethamo.
Iyini Isilinganiso Sami Sokusetshenziswa Kwemetaboliki?
Kunezindlela eziningana ezahlukahlukene zokunquma isilinganiso sakho se-base basal. Indlela enembile kunazo zonke yokulinganisa i-BMR ukuyihlola ilabhu. Amanye amaqembu ezempilo aphinde ahlole ukuhlolwa kwemali.
Kodwa ungakwazi ukubala isilinganiso sakho sokumaketha usebenzisa i-calculator inthanethi.
Uma uthanda ukwenza izibalo, ungasebenzisa i- Harris-Benedict Equation ukuthi ubale isilinganiso sakho se-basal:
Amadoda: BMR = 88.362 + (13.397 x ubukhulu ngo kg) + (4.799 x ubude ngo cm) - (5.677 x ubudala eminyakeni)
Abesifazane: BMR = 447.593 + (9.247 x ubukhulu ngo kg) + (3.098 x ubude ngo cm) - (4.330 x yobudala eminyakeni)
Umthamo wakho we-metabolism noma i-metabolic rate iyinhlanganisela ye-BMR yakho nezinye izinqubo eziguquguqukayo eziguquguqukayo ezifana nokudla , ukuzivocavoca nokunye ukuhamba kwansuku zonke .
Kungani I-Metabolism Yami Iyancipha?
Izinga lomzimba wonke lihlukile. Ungase uzibuze ukuthi kungani abanye abantu kubonakala sengathi banesisindo somzimba esheshayo futhi une-metabolism encane. Kunezizathu eziningi zokuthi kungani. Kunezici eziningi ezahlukene ezithinta umzimba
- Ubudala. I-metabolism ihamba kancane njengoba sikhula.
- Ubulili. Amadoda ngokuvamile ane-metabolism ephakeme kunabesifazane.
- Usayizi womzimba. Imizimba emikhulu ishisa amakholori amaningi.
- Ukushisa komzimba. I-metabolism iyanda lapho umzimba uvuleka emazingeni okushisa okwedlulele .
- I-caffeine noma ukudla okuvuselelayo. I-metabolism yakho ingakhula uma udla i-caffeine eshukumisayo.
- Amahomoni. Uma ama-hormone e-thyroid engakhiwa kahle umzimba wakho, umzimba wakho ungakhula noma uyancipha kuye ngezinga le-hormone.
- Ukukhulelwa. Abesifazane abakhulelwe banesisindo somzimba ngokushesha.
- Ukudla ukudla. Uma ungadli ukudla okwanele , umzimba wakho wehlisa umzimba.
- Ukwakhiwa komzimba. Umzimba we-muscle omzimba ushisa amakholori amaningi kunamafutha ngisho nalapho umzimba wakho uphumule.
- Izinga lomsebenzi. Uma uhambisa okuningi emini , noma ngokuzivocavoca noma ukuhamba njalo kwansuku zonke (njengokuhamba noma ukuma) umzimba wakho uvutha amakholori amaningi.
Ngingayishintsha Kanjani I-Metabolism Yami Ukunciphisa Isisindo?
Kunezinye izinto ongazishintsha mayelana nesimetabolism sakho nezinye izinto ongakwazi . Isibonelo, awukwazi ukushintsha iminyaka yakho noma ubulili bakho. Kodwa kunezinye izinto ongashintsha ukuze ukhulise umzimba wakho futhi ulahlekelwe isisindo. Lokhu kufaka:
- Ukuzivocavoca. Ushisa ama-khalori amaningi uma usebenzisa. Ngisho nokudlala okulula kulula ukwandisa umzimba wakho . Ukusebenza okunzima, noma kunjalo, kushisa amakholori amaningi.
- Ukuhamba kwansuku zonke . Asikho isikhathi sokuzivocavoca? Bese uhambisa okuningi phakathi nosuku. Ukwandisa ukunyakaza kwansukuzonke kuyindlela engcono kakhulu yokuthuthukisa umzimba wakho. Imisebenzi elula yansuku zonke efana nokuhamba, ukukhuphuka izitebhisi, ukulima kanye nokusebenza kwendlu kudinga ukuthi umzimba wakho usebenze kanzima futhi ushise amakholori amaningi.
- Yakha imisipha. Ungathuthukisa ukubunjwa komzimba wakho ukuze ushise amakholori amaningi . Yenza umzimba wokuqeqesha amandla ukuze wakhe imisipha futhi ushise amakholori amaningi ngisho nalapho umzimba wakho uphumule.
- Yidla inombolo efanele yamakorikhi. Ukudla amakholori amaningi kungabangela ukuzuza kwesisindo. Kodwa ukudla amakholori ambalwa kakhulu kungabangela ukuba umzimba wakho wehle kakhulu. Qinisekisa ukuthi udla okwanele okwanele ukuze ugcine imetabolism enempilo.
I-metabolism yakho izoshintsha kancane usuku nosuku. Kodwa uma ungafunda ukuthi ungaphatha kanjani futhi ugcine imetabolism enempilo njalo, ukulahlekelwa isisindo kanye nokugcinwa kwesisindo kuyoba lula.
Imithombo:
I-Medline Plus. Ukuphazamiseka Kwemetabolic. Ilabhulali Kazwelonke Yezokwelapha yase-US. Kufinyelelwe: Okthoba 31, 2015. https://www.nlm.nih.gov/medlineplus/metabolicdisorders.html
I-Medline Plus. I-Metabolism. Ilabhulali Kazwelonke Yezokwelapha yase-US. Kufinyelelwe: Okthoba 31, 2015. https://www.nlm.nih.gov/medlineplus/article/002257.htm
Iyini i-Metabolic Syndrome. Izikhungo zezempilo zikazwelonke. Kufinyelelwe: Okthoba 31, 2015. http://www.nhlbi.nih.gov/health/health-topics/topics/ms