Okwenza abagijimi nabadala abakhuthele bahlukunyezwa
Umonakalo wemetabolic, imodi yokulamba indlala, nokumelana nokulahlekelwa kwesisindo yimigomo engaguquguquki esetshenziselwa ukuchaza imetabolism enciphise. Abantu abakhuthele nabadlali ababhekene nale nkinga yangempela yokungakwazi ukunciphisa umzimba. Kungakhathaliseki ukuthi ukuvivinya umzimba noma ukudliwayo kwenziwa kangakanani, ukunciphisa umzimba komzimba kubonakala kungenakwenzeka.
Impendulo ingaba lula njengokudla kwakho nokuzivocavoca. Umzimba womuntu uqonda ukubaluleka komsoco wokudla nokubaluleka kwama-khalori . Futhi uyazi ukuthi ukusetshenziswa kwamandla kagesi ngokusebenzisa ukuvivinya umzimba kukhula ngaphandle kwamafutha afanele ukusekela lezo zimfuno.
I-metabolism yethu isebenza ngokuphumelelayo uma ukufakelwa kwamandla nokukhipha okulinganayo. Ukuqonda imetabolism kuyoba yisinyathelo esibalulekile sokulungisa umonakalo ongokomzimba.
Ukuqonda iMetabolism
Ukuqonda indlela umzimba osebenza ngayo emzimbeni wethu kuyoba kubalulekile ukugwema ukulimala komzimba. Okulandelayo kukhona amagama ambalwa okuyisisekelo owaziyo mayelana nokusetshenziswa kwesimiso:
Ukuphumula izinga lokunciphisa umzimba (RMR) : izinga lomzimba wethu uvutha amandla (ama-calories) ngokuphumula noma esimweni sokungasebenzi.
Izinga lomzimba eliphansi (BMR) : elifana ne-RMR futhi livame ukusetshenziswa ngokungafani. I-BMR yisilinganiso umzimba wethu oshisa amandla (ama-calories) ngokuphumula noma esimweni sokungasebenzi. I-BMR yenza ama-50-70% wamandla noma ama-khalori adingekayo umzimba nsuku zonke. Amantombazane adinga cishe ama-1200-1400 amakholori kanye nabesilisa 1400-1800 amakholori nsuku zonke ukuze umzimba usebenze kahle.
Imisebenzi yamandla kagesi (AEE ): izinga lama-kilojoule noma amandla umzimba owenza ngesikhathi sokusebenza ngokomzimba njengokuzivocavoca. Izinga lizohluka kusuka ku-15% kuya phezulu ku-50% ngokususelwa ekuziphatheni komuntu oyedwa. Ngokuvamile, lesi sibalo sibhekisela cishe ngu-20% wamandla umzimba wethu owenzayo.
Umphumela we-thermic wokudla (TEF) : isilinganiso samakhalori noma amandla adingekayo ukugaya, ukuthambisa nokusabalalisa izakhi emzimbeni wethu. Ama-TEF ama-10% kuya kwezingu-20% wezindleko zansukuzonke zamandla kagesi futhi ahlukahluka ngama-macronutrient. Amaprotheni adinga ukusetshenziswa kwezindleko eziphezulu kakhulu ezisebenza ngamandla we-thermic energy kusuka ku-20 ukuya kuma-30%.
Ama-Metabolism Basics
Izici eziningi zingashintsha umzimba wethu wokufaka ukudla okubandakanya ukudla nokuzivocavoca.
Ucwaningo luye lwabonisa ukuthi ukudla okunciphisa umzimba kunganciphisa umzimba wethu we-metabolism okuyinto impendulo evamile. Ukwengeza, abaningi abangakwazi ukudla ukudla kubangela amandla aphansi okukhishwa ngoba amakholori ashiswa ngenkathi yokugaya ukudla. Ukusebenzisa amakholori akwanele kanye nomphumela we-thermic wokudla kungashiya umzimba wethu ekudleni kwendlala.
Ukuzivocavoca okwandisa kungashintsha futhi umzimba. Uma sinikeza amakholori okwanele kuphela ukuze sisekele izinga lethu lokusebenzisa umzimba (BMR) futhi akukho lutho lomsebenzi, lokhu kungaba nemiphumela emibi emsebenzini womzimba. Ukusebenza akukwazi ukuqiniswa ngaphandle kwefuthe elanele. I-metabolism yethu ayikwazi ukuvalela amandla okwanele ekusebenzeni imisipha ngaphandle kwamakorikhi anele.
Ukulahleka kwesisindo nakho kungathinta umzimba wethu. Uma silahlekelwa amafutha umzimba wethu uphendula ngokuzama ukubuyisela umzimba ekulinganiseni (homeostasis). Ukunciphisa amafutha omzimba kuyinto enhle , kodwa hhayi uma sekuphelile masinyane. Kunconywa ukuba uvumele isikhathi somzimba wethu ukuba sivumelane nokunciphisa izitolo zamandla noma amafutha. Isisindo sokulahlekelwa kwesisindo esingaphezu kwamakhilogremu amathathu ngesonto siphakanyisiwe ukugwema ukulimaza umzimba wethu.
Ukulahlekelwa isisindo ngokushesha kakhulu kungathinta kakhulu umzimba wethu. Umzimba wethu uzama ukulinganisela futhi kuvimbela ukulahlekelwa isisindo ngokunciphisa amazinga wegciwane futhi kunciphise ukukhishwa kwesistimu yezinzwa. Siphendula ngokuvimbela ama-khalori amaningi nokuzivocavoca okwandayo okuhlose ukugqugquzela ukulahlekelwa kwesisindo. Ngaphandle kokuthi siqaphele, siphazamisa umsebenzi wesistimu we-thyroid nesistimu evamile.
Ukucindezeleka kwama-hormone kungashintsha umzimba wethu. Uma umzimba unomkhawulo we-caloric ongapheli nokuzivocavoca okwengeziwe, uqhubeka uguqule ngokukhuphula i-cortisol nokunciphisa u-testosterone. Ucwaningo luye lwabonisa lezi hormone ukuphuza umzimba we-metabolism futhi zonakalise ikhono lethu lokulahlekelwa isisindo.
Uma sizama ukunciphisa amafutha omzimba, sivamise ukuhlanganisa izindlela eziningana zokulahlekelwa isisindo ezingase zibangele ukulimala komzimba. Umzimba wethu uzophendula ngokusebenzisa imisipha yamandla futhi ubambe amafutha ezitolo ukuze usinde. Ekuhambeni kwethu kokunciphisa umzimba kanye namafutha omzimba omuhle, kudinga inqubo yokulinganisela.
Sifuna ukunciphisa amafutha futhi umzimba wethu ufuna ukuqinisekisa ukuthi sinamandla okwanele okusebenza kahle. Umzimba uvele ulungele ukuhlala futhi uzokwenza lokho okudingekayo ukuze kwenzeke lokho. Uma senza ushintsho ekudleni kokudla noma ekuzivocavoca umzimba, umzimba wethu uzophendula ngokulungiswa futhi yileyo ndlela esebenza ngayo.
Indlela Ukulimala Kwemetabolic Kuqala Ngayo
Ukubeka amafutha engeziwe kungasishiya sinomuzwa wokukhathazeka futhi sifuna ukulahlekelwa ngokushesha. Isimo sengqondo esinqunyiwe singasetshenziswa endleleni yokusebenzisa izindlela ezifanele zokunciphisa amafutha omzimba. Umgomo wethu ukulahlekelwa kwesisindo ngokushesha futhi ungakhathazeki ngokusebenza komzimba.
Siqala ngokunciphisa ukudla kwe-caloric ekudleni ingxenye eyodwa kuphela yama-calories wokudla kwansuku zonke. Njengendoda lokhu kungasho esikhundleni sokudla ama-kilojoule angu-3000 ngosuku, manje usuke ungena kuma-calories angu-1600. Kuyafana nalokho owesifazane odla ama-kilojoule angama-2200 ngosuku bese ewasika kuze kube ngamakhilomitha angu-1200.
Ukuze uvuthe amafutha ngokushesha, ihora le-cardio ngosuku lengezwe ohlelweni lwakho lokuzivocavoca oluvele luyinkimbinkimbi. Ukuqala kohlelo kuholele ekulahlekeni kwesisindo esikhulu futhi kwavuselela isimo sengqondo esinqunyiwe nakakhulu.
Izindlela ezengeziwe zokulahlekelwa kwesisindo ezenziwe ukusebenza emavikini alandelayo ahlulekile ukuvuna izinzuzo ezifanayo zokulahlekelwa isisindo. Siyakwamukela ekuqaleni kwe-stall enkulu.
Kungani Lokhu Kufezeka?
Amafutha ayeke ukuchitha , isikali akusiyo i-budging nokukhungatheka okuhlanzekile kuye kwangena. Kungani lokhu kwenzeka?
Emzamweni onzima wokulungisa le nkinga ngisho nezinyathelo ezinkulu kakhulu zisetshenziswa. Isinqumo senziwa ukusika wonke ama-carbohydrate nokunciphisa amafutha angamafutha amagremu angu-25 ngosuku (yizingalo ezimbili kuphela zamantongomane).
Umzimba uphendula ngokulungiswa ngokungafihli noma yisiphi isisindo somzimba okwamanje. Ukudumala okuqhubekayo kulesi sinyathelo esisha kuthumela abaningi kwi-gym kwengeza futhi ihora elilodwa le-cardio.
Amasonto ambalwa angabonakali lutho ekulahlekelweni kwamafutha futhi umzimba uyeke ukuphendula imizamo yokulahlekelwa isisindo ngokuphelele.
Ngingakwazi Yini Ukulungisa Ukulimala Kwemetaboli?
Uma sesishintshe umthamo wethu wezinto ezibonakalayo kuze kube seqophelweni lokudala umonakalo wemvelo, izinyathelo zingathathwa ukuze zibuyele emuva:
Ukuphumula umzimba wethu kuyoba kubalulekile ekutheni uphinde uthole umzimba. Faka isicelo sokudla kancane, ukuzivocavoca umzimba amasonto ambalwa. Ukuhamba nokuqeqeshwa kokunciphisa umzimba kunconywa ngalesi sikhathi. Ukuxoxisana nodokotela wakho okuhlanganisa ukukhathala okungakusiza kungasiza.
Uma uqala ukuzizwa ungcono, ube namandla amaningi nomdlalo wengqondo othuthukile, ubuyele kancane kancane ezindleleni ezifanele zokulahlekelwa isisindo .
Kubalulekile ukucabanga ngokulahlekelwa kwamafutha njengenqubo futhi ube nesineke nentuthuko yakho. Ukulahleka kwamafutha akufanele ukugijimela futhi kuhloswe cishe okungenani kuka-2lbs ngesonto njengomgomo onempilo.
Ukunciphisa umzimba kancane kunciphisa ingozi ye-muscle atrophy (ukuchitha) futhi ivumela umzimba wakho ukuba ulungise kancane kancane ukuze usebenzise izinguquko.
Qala ngokwenza izinguquko ezincane ekudleni kwakho kwe-caloric. Gcina ama-carbohydrate ekudleni kwakho futhi ungadluli isikhathi sesimo se-cardio. Kuzo zonke izinguquko noma ukuhambisa, umzimba wakho uzophendula ngesenzo esifana nokudlala umdlalo we-chess. Ukusika ama-khalori akudingeki kuhlanganiswe ne-cardio eyengeziwe konke ngesikhathi esisodwa. Ukunciphisa umzimba kwakho ngeke kube umngane wakho enza ngokushesha kakhulu. Nika umzimba wakho ithuba lokuzivumelanisa nama-khalori ancishisiwe ngaphandle kokucindezeleka okungeziwe kokuzivocavoca umzimba okwandayo.
Ama-carbohydrate nawo ayadingeka ekugcineni imetabolism ephakanyiswe ngokuvuselela i-hormone evuthayo (i-leptin). Amazinga we-leptin akhulisiwe aboniswa ukuze kuthuthukiswe ukukhipha amandla. Ukunciphisa nokuqeda ama-carbs kunciphisa amazinga we-leptin futhi kunciphisa umsebenzi wabo.
Ukudla ngokwanele kwamafutha kubalulekile ekusebenzeni kwe-hormone , ikakhulukazi i-testosterone. I-testosterone isisiza ukwandisa amandla ethu okugcoba umzimba kanye nekhono lokushisa amafutha. Ukuqeda amafutha ekudleni kwethu kungabangela ukuthi umzimba ungasebenzi futhi uboniswe ukwandisa izitolo ze-fat.
Izinyathelo Zokuthola I-Metabolism Enempilo
- Iba nesineke. I-one ye-2lbs yokulahlekelwa kwamafutha ngesonto ngalinye.
- Sebenzisa isicelo esisodwa ngesikhathi bese uvumela umzimba wakho ukuba uvumelane.
- Ama-carbohydrate ayadingeka ukuze kusetshenziswe umzimba omkhulu. Zingancishiswa kodwa zingasuswa.
- Ukudla amafutha kubalulekile kumsebenzi we-hormone (testosterone) namafutha ashisa. Inani elilinganiselwe lamanoni lizovimbela ukulamba kwendlala futhi likhuthaze umsebenzi we-metabolic.
- Uma unciphisa isisindo somncintiswano wempilo , sebenzisa izindlela ezifanayo ekuhlanekeleni ukubeka isisindo esiphezulu, kodwa ungayiphakamisi.
- Londoloza isisindo esinempilo futhi uphele isikhathi sokuncintisana futhi okufanayo kuya kubantu abadala abakhuthele. Lokhu kuzogcina umzimba wakho usebenza njengewashi.
- Isikhumbuzo sesibili sokuba nesineke. Khumbula umzimba wakho uyazi ukuthi wenzani.
Imithombo:
> I-American Journal of Physiology, Ukudla okunamafutha aphansi kwenza ama-substrates angenasisindo futhi kunciphise i-lipolysis kanye nokuxiliswa kwamafutha ngesikhathi sokuvivinya umzimba, u-Edward F. Coyle et al., 3/1/01
> I-Biology Yokuhlola Nezokwelapha, Izimpawu Zokwenziwa Kwamaphesenti Ukubonisa Ulwazi Lwemetaboliki Ebunzini: Ukumiswa Kwesikhathi Esifishane Nesikhathi Eside Ukudla Kwezokudla Nekhaya Lokusebenza Kwamandla, Peter J. Havel, 12/01
> Journal of the International Society of Sports Ukudla, ukuguquguquka kwemetaboliki ekulahlekeni kwesisindo: impumelelo kumdlali, Trexler et al., 2014