Iqiniso Mayelana neMetabolism

-Delile

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Abesifazane abaningi kakhulu bayashesha ukusola imetabolism yabo lapho lawo maphawundi angeziwe enqaba ukuphuma. Hhayi ngokushesha. Umqondo wokuthi isilinganiso esiphansi semetabolism ngaso sonke isikhathi sinesibopho sokusinda ngokweqile kumane nje kungenye yemibono eyiphutha mayelana nesimetabolism, kusho umcwaningi uJames Hill, Ph.D., umqondisi weCentre for Human Nutrition e-University of Colorado Health Sciences Center e I-Denver. Futhi noma ngabe unemetabolism ehamba kancane kune-avareji, akusho ukuthi umiselwe ukuba ukhuluphele.

Ngoba yonke le ndaba ingadida kakhulu, uShape waya kochwepheshe ukuze asuse izinganekwane ezithile ezijwayelekile mayelana nokugayeka komzimba. Kusuka kumaphilisi kuya kupelepele wokukhipha insimbi, funda ku-scoop yangempela kulokho okwenzayo futhi okungavuseleli isilinganiso sakho sokuphumula (RMR) ukukusiza uchithe lawo maphawundi angaphezulu unomphela.

Umbuzo: Sizwa ngemetabolism ngaso sonke isikhathi, kodwa yini ngempela?

A: Ngamagama alula, i-metabolism izinga lapho umzimba wakho uhlephula khona izakhamzimba ekudleni ukuze ukhiqize amandla, kuchaza u-Hill. umuntu onomzimba "osheshayo", usebenzisa ama-calories ngokushesha okukhulu, kokunye enza kube lula ukunqanda amakhilogremu amaningi.

Umbuzo: Yiziphi izici ezinquma imetabolism?

A: Ukwakheka komzimba yisici esiyinhloko esinquma i-RMR yakho, noma inani lamakhalori umzimba wakho osha uphumule. Ngokusho kwe-Hill, isisindo esingenamafutha esiphelele (kufaka phakathi imisipha emincane, amathambo, izitho, njll.), Izinga lakho lokuphumula lomzimba lizoba likhulu. Lokho kuchaza ukuthi kungani indoda ejwayelekile inamaphesenti ayi-10-20 aphezulu kunowesifazane ojwayelekile. Ngokunjalo, i-RMR yowesifazane osayizi owengeziwe (onesisindo somzimba ophelele, kufaka phakathi isisindo esingenamafutha nesinamafutha, sikhulu kakhulu) ingaba ngamaphesenti angama-50 ngaphezulu kunaleso sowesifazane omncane. Ufuzo namahomoni afana ne-thyroid ne-insulin ngezinye zezinto ezibalulekile ezilawula imetabolism - yize ingcindezi, ukudla ikhalori, ukuzivocavoca kanye nemithi nakho kungadlala indima.

Umbuzo: Ngakho-ke sizalwa sinesifo sokushesha noma sokuhamba kancane komzimba?

A: Yebo. Ukufundwa kwamawele afanayo kusikisela ukuthi imetabolism yakho eyisisekelo inqunywa lapho kuzalwa. Kodwa uma unometabolism kancane ngokwemvelo, ukuzuza isisindo akunakugwenywa futhi nakuba kungase kube nzima ukulahla amafutha omzimba, cishe njalo kungenzeka, kusho uchwepheshe wokunciphisa umzimba uPamela Peeke, MD, MPH, umsizi kaprofesa wezokwelapha iNyuvesi yaseMaryland eBaltimore. Ungase ungalokothi ushise ama-calories ngokushesha njengokuthi, yithi, Serena Williams, kodwa ungakwazi ukukhulisa i-RMR yakho ngezinga elithile ngokuzivocavoca nokwakha imisipha ethambile.

Umbuzo: Lapho ngisemncane, ngangidla noma yini engiyifunayo. Kodwa ngokuhamba kweminyaka, i-metabolism yami ibonakala ihamba kancane. Kwenzenjani?

A: Uma ungakwazi ukudla kakhulu ngendlela obudla ngayo ngaphandle kokukhuluphala, ukungazivocavoci okwanele yikhona okuyimbangela. Ngemuva kweminyaka engama-30, i-RMR evamile yowesifazane yehla ngesilinganiso samaphesenti angu-2-3 eshumini ngalinye, ikakhulukazi ngenxa yokungasebenzi nokulahlekelwa kwemisipha, kusho u-Hill. Ngenhlanhla, okunye kwalokhu kulahleka kungavinjelwa noma kuguqulwe ngomsebenzi ojwayelekile womzimba.

Umbuzo: Ingabe kuyiqiniso ukuthi ungalimaza imetabolism yakho ngokudla ngokwe-yo-yo?

A: Abukho ubufakazi obuqanda ikhanda bokuthi i-yo-yo dieting ilimaza unomphela kumetabolism yakho, kusho u-Hill. Kodwa uzothola ukwehla kwesikhashana (amaphesenti angu-5-10) ku-RMR noma nini lapho unciphisa kakhulu amakholori ukuze ulahlekelwe isisindo.

Umbuzo: Yikuphi ukusebenza okuhle kakhulu kokukhulisa imetabolism yami?

A: Ochwepheshe bayavuma ukuthi ukuqeqeshwa kwesisindo kuyindlela ephumelela kunazo zonke yokwakha nokugcina imisipha emile, noma kunjalo kubonakala sengathi iningi liyavuma ukuthi ithonya lezicubu zomzimba lincane. Isisindo ngasinye semisipha singakhuphula i-RMR yakho ifike kuma-calories ayi-15 ngosuku, kusho umcwaningi uGary Foster, Ph.D., onguprofesa ohlangene e-University of Pennsylvania School of Medicine ePhiladelphia.

Ngokuya nge-cardio, ukuzivocavoca okuphezulu okunyusa izinga lokushaya kwenhliziyo yakho kuzokhipha ama-calories amaningi futhi kunikeze amandla amakhulu wesikhashana wesikhashana - yize kungeke kube nomphumela onomphela ku-RMR yakho. (ukuzivocavoca kwe-cardio kuzothuthukisa imetabolism yakho noma yikuphi kusuka kumaphesenti angama-20 kuya kwangu-30, kuya ngamandla.) Ngemuva kokuzivocavoca umzimba, imetabolism yakho izobuyela ezingeni layo lokuphumula ngaphezu kwamahora amaningana kodwa uzoqhubeka nokushisa amakholori athe xaxa okwamanje.

Umbuzo: Ngabe izinhlobo zezakhamzimba ozidlayo zingayithinta imetabolism yakho?

A: Iningi lemininingwane yesayensi ikhombisa ukuthi ukukhetha ukudla akunamthelela omkhulu ku-RMR. Ngamanye amazwi, amafutha, amaprotheni nama-carbohydrates kubonakala sengathi kuthinta umzimba ngendlela efanayo. "Ukwanda kwesikhashana kokudla okwenziwe ngamaphrotheni kungaphakama kancane, kodwa umehluko awubalulekile," kusho uFoster. Okubalulekile ukuthi udla kangakanani. I-metabolism yakho ihlelelwe ukuthi yehle noma nini lapho unciphisa ukudla kwekhalori ngaphansi kwalokho okudingekayo ukuze uqhubekisele phambili imisebenzi yakho eyisisekelo yomzimba--indlela yomzimba wakho yokonga amandla lapho ukudla kuntuleka. Amakholori amaningi owanqumayo, i-RMR yakho izokwehla. Isibonelo, ukudla okunekhalori eliphansi ngokweqile (okungaphansi kwama-calories ayi-800 ngosuku) kungadala ukuthi izinga lakho lokunciphisa umzimba lehle ngamaphesenti angaphezu kwayishumi, kusho uFoster. Ukuncipha kungenzeka kuqale phakathi namahora angu-48 uqale ukudla kwakho. Ngakho-ke ukuze ugcine i-metabolism yakho ingangeni ekhaleni, kungcono ukuthi wehlise ama-calories ngendlela enempilo, emaphakathi. Ukwehla kwesisindo okuphephile nokuhlala njalo, owesifazane ojwayelekile akufanele acwilise ngaphansi kwama-calories ayi-1,200 ngosuku, uFoster uyanezela. Ukwehlisa iphawundi lamafutha omzimba ngesonto, udinga ukudala ukusilela kwama-calories angama-500 ngosuku. Indlela engcono kakhulu yokwenza kanjalo, futhi ugweme ukwehla okukhulu kwe-metabolic, ngokusebenzisa inhlanganisela yokuzivocavoca nokudla (kunokusika amakholori kuphela). Isibonelo, ungasusa ama-calories angu-250 ekudleni kwakho, kuyilapho ungeza umsebenzi owanele ukuze ushise amanye angu-250.

Umbuzo: Ukudla okubabayo, njengopelepele kanye ne-curry, akukwazi yini ukukhulisa imetabolism?

A: Yebo, kodwa ngeshwa akwanele ukuba nomthelela ekulahlekelweni kwesisindo."Noma yini enyusa izinga lokushisa komzimba wakho izokhuphula izinga lakho lokunciphisa umzimba okwesikhashana libe sezingeni elithile," kusho uPeeke. Kodwa ngokudla okubabayo, ukwanda kuncane futhi kuhlala isikhathi esifushane kangangokuthi akunawo umthelela ozobonakala esikalini.

Umbuzo: Kuzokwenzekani ngemetabolism yami uma ngehlisa isisindo?

A: Njengoba ulahlekelwa isisindo, i-RMR yakho izokwehla ijubane ngoba unomzimba omncane ongawusekela. Ngenxa yalokho, umzimba wakho udinga amakhalori ambalwa ukuze uqhubeke nemisebenzi yawo ebalulekile. Ngenxa yalokho, awudingi ukudla okuningi ukuze uzizwe wanelisekile futhi uvuselele ukuzivocavoca umzimba kwakho. Uma ungaqhubeki nokuguqula imikhuba yakho yokudla nokuzivocavoca, ekugcineni uzoshaya ithafa lokwehlisa isisindo. Ukudlula ethafeni futhi uqhubeke nokuchitha amakhilogremu, uma lokho kuyinjongo yakho, dla amakhalori ambalwa (ngaphandle kokulahla kakhulu) noma wandise ukuqina noma ubude bokusebenza kwakho.

Umbuzo: Kuthiwani ngama-supplements neminye imikhiqizo ethembisa ukukhuphula imetabolism futhi incibilikise amafutha?

A: Ungabakholelwa! Alikho iphilisi, i-patch noma i-potion engakwazi ukukhulisa umetabolism wakho ngokwanele ukukusiza wehlise isisindo, kusho uPeeke. Uma ufuna ukukhuphula umzimba ngokushesha, kungcono ushaye ijimu noma uhambe ibhulokhi.

Umbuzo: Ingabe imithi ethile ingabambezela imetabolism yami?

A: Ezinye izidakamizwa, njengalezo ezisetshenziselwa ukwelapha ukudangala nesifo sokuphazamiseka kwengqondo okuguquguqukayo, zikhonjiswe ukuthi zinciphisa imetabolism. Uma uthatha umuthi odala ukuzuza kwesisindo, buza udokotela wakho ukuthi kukhona yini omunye umuthi ongazama ngawo.

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