Chokwadi Pamusoro peMetabolism

Zvemukati

• Ongororo ye

Vakadzi vakawandisa vanokasira kupa mhosva metabolism yavo kana iwo mamwe mapaundi akaramba kubuda. Kwete nekukurumidza. Pfungwa yekuti mwero wakaderera wemetabolism unogara ukonzeresa uremu hwakanyanya ingori imwe yemafungiro asiriwo pamusoro pemetabolism, anodaro muongorori James Hill, Ph.D., director weCentre for Human Nutrition paYunivhesiti yeColorado Health Sayenzi Center mu. Denver. Uye kunyangwe iwe uine zvishoma-kupfuura-avhareji yemasabolism, hazvireve kuti wakarongerwa kuve wakafuta.

Nekuti iyo nyaya yese inogona kuvhiringidza, Shape akaenda kune nyanzvi kuti abvise dzimwe nhema dzinozivikanwa nezve metabolism. Kubva pamapiritsi kusvika kune mhiripiri kupomba simbi, verenga kune chaiyo scoop pane izvo zvisingaite uye zvisingadzokere yako yekuzorora metabolic rate (RMR) kukubatsira iwe kudurura iwo mamwe mapaundi zvachose.

Mubvunzo: Isu tinonzwa nezve metabolism nguva dzese, asi chii chaizvo?

A: Mumashoko akareruka, metabolism ndiyo chiyero icho muviri wako unopwanya chikafu chiri muchikafu kuti ubudise simba, Hill anotsanangura. munhu ane "nekukurumidza" metabolism, semuenzaniso, anoshandisa macalorie nekukurumidza, mune dzimwe nguva zvichiita kuti zvive nyore kubvisa mapaundi akawandisa.

Mubvunzo: Ndezvipi zvinhu zvinogadzirisa metabolism?

A: Kuumbwa kwemuviri ndicho chinhu chikuru chinotarisa RMR yako, kana nhamba yemakoriyori muviri wako unopisa pakuzorora. Zvinoenderana neChikomo, huwandu hwakawanda-husina mafuta hwauinahwo (kusanganisira mhasuru dzakaonda, mapfupa, nhengo, nezvimwewo), inokwidzirisa yako huwandu hwekuzorora. Izvo zvinotsanangura kuti nei murume wepakati aine 10-20 muzana yepamusoro metabolism kupfuura wepakati mukadzi. Saizvozvowo, iyo RMR yemukadzi akawedzera-saizi (ane huremu hwese hwemuviri, kusanganisira ese ane mafuta uye asina mafuta, iri rakakura zvakanyanya) inogona kusvika pamakumi mashanu muzana kupfuura iyo yemukadzi mutete. Heredity uye mahomoni akadai senge thyroid uye insulin zvimwe zvinhu zvakakosha zvinoraira metabolism - kunyangwe kushushikana, kutora macalorie, maekisesaizi uye mishonga zvakare inogona kuita basa.

Mubvunzo: Saka isu tinozvarwa tiine kana nekukurumidza kana kunonoka metabolism?

A: Ehe. Zvidzidzo zvemapatya akafanana zvinoratidza kuti yako yekutanga metabolism inogadziriswa pakuzvarwa. Asi kana uine kunonoka kunonoka kwemetabolism, kuwedzera uremu hakudzivisiki uye kunyangwe zvingave zvakaoma kubvisa mafuta emuviri, zvinogara zvichigoneka, anodaro nyanzvi yekuderedza uremu Pamela Peeke, MD, MPH, mubatsiri purofesa wemishonga pa. Yunivhesiti yeMaryland muBaltimore. Iwe unogona kusambopisa macalorie nekukurumidza sekunge, taura, Serena Williams, asi iwe unogona kusimudza RMR yako kune imwe nhanho nekurovedza muviri uye kuvaka yakaonda tsandanyama.

Mubvunzo: Pandaive mudiki kwazvo, ndaigona kudya chero chandaida. Asi nekufamba kwemakore, metabolism yangu inoratidzika kunge yakaderera. Chii chaitika?

A: Kana iwe usingakwanisi kudya zvakanyanya sezvawaimboita usingawedzere uremu, kusaita maekisesaizi akakwana pamwe ndiyo honzeri. Mushure memakore makumi matatu, avhareji yevakadzi RMR inoderera pamwero we2-3 muzana pamakore gumi, kunyanya nekuda kwekusaita basa uye kurasikirwa kwemhasuru, Hill anodaro. Neraki, kumwe kurasikirwa kwacho kunogona kudzivirirwa kana kudzoserwa nekugara uchiita zvekuita.

Mubvunzo: Ichokwadi here kuti iwe unogona kukuvadza yako metabolism ne yo-yo kudya?

A: Iko hakuna humbowo hwakakwana hwekuti yo-yo kudya kunokuvadza zvachose kune yako metabolism, Hill anodaro. Asi iwe uchaona kudonha kwenguva pfupi (5-10 muzana) muRMR pese paunoderedza zvakanyanya macalorie kuti udzike uremu.

Mubvunzo: Ndeapi akanyanya kurovedzwa ekusimudzira yangu metabolism?

A: Nyanzvi dzinobvuma kuti kudzidziswa uremu ndiyo nzira inoshanda kwazvo yekuvaka nekuchengetedza tsandanyama dzakaonda, kunyange zvazvo zhinji dzichiita sedzinowirirana kuti simba remhasuru pametabolism rakaderera. Pondo yega yega yemhasuru inogona kusimudza RMR yako kusvika ku15 makorikori pazuva, anodaro muongorori Gary Foster, Ph.D., akabatana purofesa paYunivhesiti yePennsylvania Chikoro cheMishonga muPhiladelphia.

Panyaya ye cardio, iyo yakasimba-yakasimba kurovedza muviri iyo inonyatsosimudza yako yemoyo kurovera ichapwanya makoriyori mazhinji uye ichipa yakakura-pfupi-yenguva pfupi metabolic yekuwedzera - kunyangwe iyo isingazove nemhedzisiro kuRMR yako. (a cardio workout ichawedzera metabolism yako chero kupi zvako kubva ku20-30 muzana, zvichienderana nekusimba.) Mushure mekushanda kwako, metabolism yako ichadzokera kuhutano hwayo hwekuzorora kwemaawa akawanda asi iwe ucharamba uchipisa mamwe macalorie panguva ino.

Mubvunzo: Mhando dzemanyowa dzaunodya dzinogona kukanganisa metabolism yako here?

A: Mazhinji esainzi data anoratidza kuti chisarudzo chekudya hachinei neRMR. Mune mamwe mazwi, mafuta, mapuroteni uye makabhohaidhiretsi anoita seanokanganisa metabolism zvakafanana. "Kuwedzera kwechinguvana kwemetaboli kubva kumapuroteni kunogona kuve kwakati kwirei, asi mutsauko hauna basa," Foster anodaro. Chinokosha ndechekuti unodya zvakadii. Metabolism yako yakarongedzerwa kudzikira pese paunobaya koriori inodya pazasi pezvinodiwa kuti utsigire hunhu hwako hwepanyama - nzira yemuviri wako yekuchengetedza simba kana chikafu chiri kushomeka. Iyo yakawanda macalorie aunocheka, iyo yakaderera yako RMR inodonha. Semuenzaniso, yakanyanya yakaderera-koriori chikafu (mashoma pane mazana masere macalorie pazuva) inogona kukonzera yako metabolic chiyero kunyura neanopfuura gumi muzana, Foster anodaro. Kuderera kwacho kunogona kukanda mukati memaawa makumi mana nemasere ekutanga kudya kwako. Saka kuchengetedza metabolism yako kubva kumhino-kunyura, uri nani pakudzikisa macalorie nenzira ine hutano, ine mwero. Kune yakachengeteka, inogara nekudzikira uremu, avhareji mukadzi haafanire kunyura pazasi pezana nemazana macalori pazuva, Foster anowedzera. Kuti urasikirwe pondo yemafuta emuviri pasvondo, unofanirwa kugadzira kushomeka kwe500 macalorie pazuva. Nzira yakanakisa yekuita kudaro, uye kudzivirira kudonhedza kukuru kwemagetsi, iri kuburikidza nemubatanidzwa wekurovedza muviri uye chikafu (pane kuti kuburikidza nekucheka macalorie wega). Semuenzaniso, unogona kubvisa mazana maviri nemakumi mashanu macalorie kubva pakudya kwako, uchiwedzera chiitiko chakakwana kupisa mamwe mazana maviri nemakumi mashanu.

Mubvunzo: Zvikafu zvinonhuwirira, zvakaita semhiripiri necurry, hazvigone kukurudzira metabolism?

A: Ehe, asi zvinosuruvarisa kuti hazvina kukwana kuti zvive nemhedzisiro pakurera uremu."Chero chinhu chinowedzera tembiricha yemuviri wako chinosimudza mwero wako wemetaboli kune imwe nhanho," anodaro Peeke. Asi nechikafu chinonaka, kuwedzera kwacho kudiki uye ndekwepfupi-zvekuti hakune chinoratidza pachikero.

Mubvunzo: Chii chichaitika kumetabolism yangu kana ndikaonda?

A: Sezvo iwe paunenge uchirasikirwa nehuremu, yako RMR inozononoka nekuti iwe une mashoma mashoma mashoma mashoma ekutsigira. Nekuda kweizvozvo, muviri wako unoda macalorie mashoma kuti uchengetedze mabasa awo akakosha. Nekuda kweizvozvo, hauzodi kudya zvakanyanya kuti unzwe kugutsikana uye kuti uwedzere maekisesaizi ako. Kana iwe ukasaenderera mberi nekugadzirisa maitiro ako ekudya uye ekurovedza muviri, iwe unozopedzisira warova pakurema-kurasikirwa nebani. Kuti upfuure nebani uye urambe uchidurura mapaundi, kana icho chiri chinangwa chako, shandisa mashoma macalorie (pasina kudonha zvakanyanya) kana kuwedzera kusimba kana nguva yekushanda kwako.

Mubvunzo: Ko zvakadii nezvekuwedzera uye zvimwe zvigadzirwa zvinovimbisa kukwidziridza metabolism uye nekunyungudutsa mafuta?

A: Usavatenda! Hapana piritsi, chigamba kana mushonga unogona kuita zvemashiripiti kusimudza metabolism yako kuti ikubatsire kuonda, anodaro Peeke. Kana iwe uchida kukurumidza kugadzirisa metabolic, iwe zvirinani kurova iyo yekurovedza muviri kana kuenda nekukurumidza kufamba.

Mubvunzo: Inogona here imwe mishonga kunonotsa metabolism yangu?

A: Mimwe mishonga, seiya inoshandiswa kurapa kushushikana uye bipolar kusagadzikana, yakaratidzwa kudzikisa metabolism. Kana iwe uri kutora mushonga unokonzera kurema, bvunza chiremba wako kana paine imwe nzira mushonga waunogona kuyedza.

Ongororo ye