He aha ka metabolism (metabolism) i loko o ke kino o ke kanaka

ʻO ka Metabolism kahi puʻupuʻu nui i ke kiʻi a i ʻole kahi milestone ma ke ala o ke kūkulu ʻana i kahi hoʻolālā hoʻemi kaumaha a i ʻole ka loaʻa ʻana o ka nui muscle. Ma ka hoʻomaopopo ʻana i ka hana o ke kaʻina hana o ka biochemistry, ʻoi aku ka maʻalahi o ka hoʻokō ʻana i kāu mau pahuhopu, me ka nānā ʻole i ke ʻano o ke kino. E noʻonoʻo kākou he aha ia - e wehewehe i ka ʻōlelo maʻalahi, me ka ʻole o ke komo ʻana i loko o ka ululāʻau ʻepekema.

E hoʻi hou i ke kumuhana o nā puzzles. Inā ʻoe e noʻonoʻo i kahi meaola ma ke ʻano he mau mea, a laila ʻo ka metabolism kanaka kahi hana e hōʻiliʻili i nā kikoʻī i kahi kiʻi nui nui. He metabolism kēia, kahi paʻakikī o nā hopena biochemical āpau.

Ulu kekahi meaola a hana ma muli o ka lawe, hoʻololi a me ka hemo ʻana o kekahi mau mea.

Hoʻoponopono ka Metabolism i nā hana o ka hoʻololi o nā mea e hele mai ana mai waho. Mahalo i ka "customizer" i kūkuluʻia, hiki ke hoʻololi i nā kumu kūwaho. Me ka ʻole o ke kaʻina hana paʻa, hiki ʻole ke ola.

Kau ka paona o ke kino i ka nui o nā palena o ke kino a me ka nui o nā calorie i pau. Aia kahi koi ikehu maʻamau. No kēlā me kēia kanaka kēlā me kēia. Kapa ʻia kēia makemake i ka metabolism basal - ka "hapa" palena palena o ka ikehu i kēlā me kēia lā e koi ʻia no ka hana maʻamau o ke kino i ka hoʻomaha. Hiki iā ʻoe ke helu i ka uku metabolic * me ka hoʻohana ʻana i kēia ʻano hana (* kumu - Wikipedia):

• no nā wahine: 655 + (9.6xP) + (1.8xL) - (4.7xT);
• no nā kāne: 66 + (13.7xP) + (5xL) - (6.8xT),

ma hea, T - makahiki (mau makahiki), L - kiʻekiʻe (cm), P - kaumaha o ke kino (kg).

Hoʻomaulia ʻia ka ʻike kalori ma ka hoʻohana ʻana i nā formula. Pono nā kāne e hoʻohana i kēia ʻano:

88.362 + (13.397 * kaupaona / kg) + (4.799 * kiʻekiʻe / cm) - (5.677 * makahiki)

Hoʻohana nā wahine i kēia:

447.593 + (9.247 * kaumaha / kg) + (3.098 * kiʻekiʻe / cm) - (4.330 * makahiki)

ʻO ka hopena o nā helu helu ʻana he ʻano o ka ʻole māka. I ka hoʻāʻo e lilo i kaupaona, pono ʻoe e ʻai ma lalo o ka helu i koho ʻia o nā calorie. I ka hoʻohālikelike ʻana, pono nā bodybuilders e hoʻonui i ka hopena e kekahi mea.

ʻO ke kumu o ka metabolism

ʻO ke kaʻina hana metabolic ka hoʻololi ʻana o nā kemika e pono ai no ka hana piha ʻana o nā ʻōnaehana āpau o ke kino kanaka. Koi ka ʻōnaehana a me nā ʻaʻa o ke kino i nā ʻāpana me ke ʻano pae haʻahaʻa. Me ka meaʻai, loaʻa iā mākou nā mea pae kiʻekiʻe e koi ai i ka hoʻokaʻawale.

ʻO ka Metabolism ʻelua mau ʻano hana e pili ana kekahi i kekahi.

• catabolism - ka hoʻokaʻawale ʻana i nā mea paʻakikī i nā mea maʻalahi; ma muli o ka palaho, hana ʻia ka ikehu;
• anabolism - ke hoʻokumu ʻana i nā mea pono no ke kino mai nā mea kūwaho; ʻo ka hopena, hoʻokumu ʻia nā pūnaewele hou a me nā aʻa; koi kēia mau kaʻina hana i ka nui o ka ikehu.

ʻO ke kumumanaʻo o ka papa a me ka alternation o nā kaʻina hana paʻakikī loa. Akā he ʻike nui i nā mea ʻelua he mea nui ia no ka lilo ʻana o ke kaupaona a me ka loaʻa kālā.

@ Evgeniya adobe.stock.com

ʻO ka metabolism pūmua

ʻO ka protein protein ka haki o ka protein i loko o nā amino acid a me ka hopena o nā hopena biochemical me kā lākou huahana breakdown. ʻIke kēlā me kēia ʻaleʻale ikaika i ka protein he mea pono ia no ke kūkulu ʻana a me ka hoʻoulu ʻana i nāʻiʻo iʻa. Akā, ʻokoʻa kēia, hana pū ka protein i nā hana ʻē aʻe, like nui,:

• hāʻawi i nā meaola i loko o ke kino;
• hōʻoia i ka hana maʻamau o ka ʻōnaehana endocrine;
• paipai i ka hoʻokumu ʻana o nā homone wahine;
• hoʻonui i ka wikiwiki o ke kaʻina hana biochemical;
• lawe i ke koko o ka oxygen, nā momona, kahi nui o nā wikamina, nā minelala, nā huehue, nā homone a me nā mea ʻē aʻe;
• hana i ka hana i ke kūlike a me ka pono o nā hana o ka ʻōnaehana paleʻea.

ʻO ka metabolism protein ka papa o kēia mau pae (kumu - Wikipedia):

• lawe i ka protein i loko o ke kino;
• ka denaturation o nā mea i nā protein i hoʻonohonoho mua ʻia;
• ka hoʻokaʻawale ʻana i loko o kēlā me kēia amino acid;
• ka halihali ʻana o nā amino acid a puni ke kino;
• ke kūkulu kino ʻana (no ka poʻe haʻuki, ʻo ke kumu o ke kūkulu ʻana i nā mākala);
• kahi pōʻaiapuni hou o ka protein pūnao - i kēia manawa, ka metabolism o nā polokina i hoʻohana ʻole ʻia i ke kūkulu ʻia ʻana;
• hoʻopau i nā amino acid i hoʻopau ʻia.

He mea nui ka paʻakikī amino acid no kahi metabolism piha. Na lākou iho, he mea nui ka nui o nā protein.

Ke hoʻoholo nei i nā pilikia haʻuki a me nā meaʻai, pono e nānā i ka hoʻohui ʻana o nā mea.

Heʻoiaʻiʻo loa kēia no nā mea ʻai, no ka mea, nele i nā huahana mea kanu nā pono e pono ai ke ʻano o nā mea.

ʻO ka momona momona

He kumu waiwai ka momona. Me ka hoʻoikaika kino wā pōkole, hoʻohana mua ʻia ka ikehu glycogen i loko o nā mākala. Me ka hoʻolōʻihi hoʻolōʻihi, loaʻa i ke kino ka ikehu mai nā momona. Mai ka hoʻomaopopo ʻana i nā peculiarities o ka momona momona, hōʻike ka hopena iā ia iho - e wāwahi i nā mālama momona, koi ʻia kahi hana lōʻihi a ikaika hoʻi.

Hoʻāʻo ke kino e mālama i ka hapa nui o nā momona i kahi mālama. I kahi mokuʻāina maʻamau, ma kahi o 5% o ka momona e hoʻoneʻe hope ʻia ai. Hana ʻia ka lipid (momona) i nā hanana he nui:

• ka haki ʻana o nā momona i loko o ka gastrointestinal tract, kā lākou digestion a me ka lawe ʻana i ka wai;
• hoʻoili o nā lipids mai ka ʻōpū;
• nā hopena hoʻololi kū waena;
• nā hana o ka catabolism momona;
• catabolism acid momona.

Hana ʻia ka hoʻololi momona momona i loko o ka ʻōpū. Akā lohi ka hana ma laila. Loaʻa ka haki lipid nui i ka mahele kiʻekiʻe o ka ʻōpū liʻiliʻi.

Hana nui ke akepaʻa i ka lipid metabolism.

Maʻaneʻi, oxidized kekahi o nā mea hana, ma muli o kahi hopena e hoʻoulu ʻia ai ka ikehu. Wāwahi ʻia ka ʻāpana ʻē aʻe i ke ʻano o nā mea lawe i hiki ke lawe ʻia a komo i ke kahe o ke koko.

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ʻO ka metabolism pūnaeho

Hoʻoholo ʻia ke kuleana nui o ka metabolism carbohydrate e ka waiwai ikehu o ka hope. ʻO nā kaʻina hana metabolic o kēia mau mea e pili ana i 60% o ka huina o ka ikehu i ke kino.

ʻAʻole hiki ke hana i ke kino holoʻokoʻa ke ʻole nā ​​kālika.

ʻO kēia ke kumu e hoʻokumu ai nā hunaola wahie i ke kumu o ka papaʻai no ka hoʻomaʻamaʻa pono. Ma kahi pae pae, nā glucose i nā glucose. Hōʻiliʻili ia i nā mākala a me ke akepaʻa i ke ʻano o ka glycogen.

ʻO kahi manaʻo nui e pili pū ana me ka metabolism carbohydrate ka glycemic index (GI). Hōʻike ia i ka helu o ka lawe ʻia ʻana o nā haʻalā e ke kino a me ka piʻi ʻana o ke kō kō. Hoʻokaʻawale ʻia ka pālākiō GI i 100 mau anakahi, kahi e hōʻike ai ka 0 i nā meaʻai me ka ʻole o ka wīwī a me ka 100 e hōʻike nei i nā meaʻai i piha i kēia mea.

Ma muli o kēia, hoʻokaʻawale ʻia nā huahana i maʻalahi a paʻakikī. ʻO nā mea kiʻekiʻe GI kiʻekiʻe, haʻahaʻa nā hope. ʻO ka hoʻomaopopo ʻana i ka ʻokoʻa ma waena o kekahi a me kekahi mea nui loa. E wāwahi koke nā huaʻaleʻale maʻalahi i ka glucose. Mahalo i kēia, loaʻa i ke kino kahi ʻāpana o ka ikehu i kahi mau minuke. ʻO ka mea hemahema ua lawa ka nui o ka ikaika no 30-50 mau minuke. Ke ʻai nui nei i nā carbs wikiwiki:

• aia ka nāwaliwali, lethargy;
• waiho ʻia nā mālama mālama momona;
• hōʻino ʻia ka pancreas, ka mea e kōkua ai i ka hoʻokumu ʻia ʻana o ka maʻi diabetes;
• piʻi ka makaʻu o ka hoʻomohala ʻana i nā maʻi o ka ʻōnaehana cardiovascular.

Lōʻihi ka manawa o ka haʻihaʻi ʻana o nā mea ʻaihue paʻakikī. Akā ʻike ʻia ka hoʻi mai iā lākou a 4 mau hola. Hoʻokumu ʻia ka papaʻai i nā mea o kēia ʻano.

Nā meaʻai GI haʻahaʻa:

Nā meaʻai GI waena:

Nā meaʻai kiʻekiʻe GI:

Hoʻololi o ka wai a me nā minelala

ʻO ka hapa nui o ke kino ka wai. ʻO ke koʻikoʻi o ka metabolism i loko o kēia pōʻaiapili e lawe i kahi kuhi i haʻi ʻia. ʻO ka lolo ka 85% wai, ke koko 80%, nā mākala 75%, nā iwi 25%, nāʻiʻo adipose 20%.

Wehe ʻia ka wai:

• ma o nā ake māmā - 300 ml / lā (ma ka awelika);
• ma o kaʻili - 500 ml;
• me ka mimi - 1700 ml.

Kapa ʻia ka lākiō o ka wai i hoʻopau ʻia i wai. Inā ʻoi aku ka liʻiliʻi o ka lawe ma mua o ka hopena, ua pau nā ʻōnaehana o ke kino. ʻO ke kumu kūʻai o ka wai i kēlā me kēia lā e pili ana i ke kūlana olakino, ma mua.

I ka loaʻa ʻole o nā contraindications, no ka laʻana, pathology o nā puʻupaʻa, ka puʻuwai, nā kīʻaha koko, a me nā mea ʻē aʻe, he 1.5-2.5 liters kēia i kēlā me kēia lā. Ua lawa kēia nui e hōʻoia i ka hana maikaʻi a me ka maikaʻi.

Akā, me ka sweating ikaika, hiki i ka pae kūpono o ka wai i hoʻopau ʻia ke hōʻea i 6 liters (kahi kumu - FGBU, Endocrinological Research Center o ka Ministry of Health o ka Russian Federation, Moscow. "Nutr no nā haʻuki." koi koi pākahi.

Pono e helu ʻia ka helu ʻoi loa o ka wai i koi ʻia no ke kanaka i kēlā me kēia lā me ka hoʻohana ʻana i kēia ʻano.

• V = (M * 0.03) + (T * 0.4) - nā wahine;
• V = (M * 0.04) + (T * 0.6) - no nā kāne,

kahi, ʻo V ka nui o ka nui o ka wai i koi ʻia i nā lita i kēlā me kēia lā, ʻo M ke kino o ke kanaka, ʻo T ka manawa o nā haʻuki pololei a i ʻole nā ​​hana ʻē aʻe e koi ai i ka hoʻohana ʻana i ka ikehu (inā ʻaʻole o kēia, ua hoʻonohonoho ʻia ʻo 0). Lawe kēia helu i nā palena āpau e pono ai: ke kāne, ke kaupaona, a me ka manawa o ka hōʻike ʻana i ke kino.

No ka holoi ʻia ʻana o nā minelala mai ke kino me ka wai, no kēia kumu he ʻōlelo aʻoaʻo e hoʻopiha i ka wai maʻamau me ka wai mineral. ʻO kēia kekahi o nā ala maʻalahi e pani no ka hemahema o nā mea pono. Paipai ʻia, me ke kōkua o kahi nutrististist, e helu i ka helu o nā paʻakai a me nā minelala a huki i kahi papaʻai e pili ana i kēia mau helu.

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ʻO ka Metabolism kahi hana paʻakikī a palupalu. Inā kūleʻa ʻole kahi o nā pae o ke anabolism a i ʻole ka catabolism, hāʻule ke "ʻano" biochemical holoʻokoʻa. Hoʻonāukiuki ʻia nā pilikia Metabolic e:

• hoʻoilina;
• hewa o ke ola;
• nā maʻi like ʻole;
• e noho nei i kahi me ka ecology maikaʻi ʻole.

ʻO ke kumu nui o ka holo pono ʻole ka nānā ʻole i kou kino. ʻO ka nui nui o nā mea ʻai maikaʻi ʻole kahi ʻino o ko mākou manawa. ʻO kaʻai kūpono ʻole a me ka nele o ka hoʻolālā e alakaʻi i ka lohi o ka metabolism. ʻO ka hopena, he nui ka poʻe e momona me nā hopena āpau.

Ma waena o nā ʻōuli e hōʻike i ka pono o kekahi e hana me ka rula o ka metabolism.

• hoʻonui a hoʻēmi paha i ke kaumaha o ke kino;
• hoʻohaʻahaʻa i ka makemake a i ʻole, ke kūlike, kahi makemake mau e ʻai;
• luhi mau loa;
• nā pilikia ʻili ʻike;
• ka luku ʻia ʻana o ka enamel niho;
• lauoho palupalu a me nā kui;
• hoʻonui i ka huhū;
• ka helehelena o ka maʻi diarrhea, alternating with constipation;
• pasty luna a me lalo (ʻoi aku ka pinepine) nā lālā.

He hiki a pono nō e hana i nā hopena o nā maʻi metabolic. Akā naʻaupō ka helu ʻana i ka hopena koke. No laila, ʻoi aku ka maikaʻi o ka hoʻomaka ʻole ʻana iā ʻoe iho. A inā hiki ia, pono ʻoe e huli i nā loea a hoʻomanawanui.

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ʻAʻole pili ka helu metabolic i nā kumu a me ka nohona wale nō, akā i ke kāne a me ka makahiki. ʻOi aku ka kiʻekiʻe o nā pae testosterone ma nā kāne. Ma muli o kēia, ʻike ʻia nā ʻelele o ka moekolohe ikaika e loaʻa ka nui o nā mākala. A pono nā mākala i ka ikaika. No laila, ʻoi aku ka kiʻekiʻe o ka metabolism maʻamau i nā kāne - hoʻopau ke kino i nā calorie (kumuwaiwai - Scientific Research Institute of Hygiene and Human Ecology, Samara State Medical University, "Hoʻohui ʻia o nā helu metabolic basal ma nā ʻano like ʻole e hoʻoholo ai").

ʻO nā wahine, ma ka ʻaoʻao ʻē aʻe, e mālama i ka momona. Aia ke kumu i ka nui o nā homone wahine wahine - estrogens. Ua koi ʻia nā wahine e nānā pono i kā lākou kiʻi, ʻoiai ke hele nei ma ʻō aku o kahi nohona olakino pane koke me ka hoʻonui ʻana o ka paona.

Akā he ʻokoʻa kekahi. Loaʻa i kekahi mau kāne i ke kaupaona keu, ʻoiai kūpaʻa kekahi mau wahine i kēia mea, ʻoiai e ʻai pinepine. ʻO kēia no ka hoʻopili pinepine ʻia o ka nui o nā mea e hoʻopili ana i ka nui o ka metabolic. Akā ma ke ʻano holoʻokoʻa, nui ke kuleana o ke kāne a ke kāne.

No ka hapanui o ka poʻe, hoʻololi ka metabolism basal me ka makahiki. Maʻalahi ke nānā aku i ka nānā ʻana i nā loli i kāu ʻano a i ʻole ke ʻano o nā hoaaloha. Ke hoʻāʻo ʻole nei e pale aku i ka manawa, ma hope o 30-40 mau makahiki, a i ʻole ma mua, nui ka poʻe e hoʻomaka e blur. Loaʻa kēia i loko o ectomorphs. I ko lākou wā ʻōpio, ʻaʻohe hiki iā lākou ke loaʻa i kahi kilokilo. Me ka makahiki, hele mai nā kilokilo iā lākou iho. ʻOiai ʻaʻole ma ka nui like me nā meso- a me nā endomorphs.

I pale wiwo ʻole i nā loli pili i ka makahiki, pono ia e lilo i mea mālama i ke ola olakino - e ʻai pono a hāʻawi i ke kino i ka hoʻoikaika kino.

Heluhelu i nā calorie e pili ana i nā pono o kēlā me kēia (nā formula e kōkua ai), hoʻoikaika kino, a me ka metabolism e maʻamau. Inā ʻaʻole, ʻoiai, aia kekahi mau ʻano pilikia ʻē aʻe.

Pehea e ʻai pono ai? E nānā nui i nā huahana, mahalo i nā hana metaboliko i ke kino e hana pololei ʻia. E waiwai ka papaʻai:

• pulupulu nāhelehele makaʻai - kāloti, kāpeti, beets, a pēlā aku.
• huaʻai;
• ʻōmaʻomaʻo;
• ʻiʻo wiwi;
• iʻa kai.

Ke koho ʻana i kekahi papaʻai, ʻoi aku ka maikaʻi loa, pono ia e kūkulu i ke kūlana mua o ke olakino.

ʻO kahi laʻana, i ka poʻe momona, ma hope o 40-45 mau makahiki, piʻi ka makaʻala o ka hoʻomohala ʻana o ka gout a i ʻole ua ola.

I nā hihia pēlā, kapu loa ʻia e ʻai i ka sorrel a me ka milo mai nā greens. Pāpā ʻia nā raspberries, nā cranberry a me nā hua waina mai nā hua a me nā hua. I nā hihia ʻē aʻe, me ke kōpaʻa kiʻekiʻe, kāpae ʻia kekahi mau iʻa iʻa, e laʻa me ka ʻōpae.

Paipai ʻia e ʻai pinepine a me ka hapa liʻiliʻi, ʻaʻole e haʻalele i ka ʻaina kakahiaka, e noʻonoʻo ai i ka launa o nā huahana. ʻOi aku ka maikaʻi e hoʻopaʻa i ke kumuhana i ke kikoʻī, a i ʻole e ʻimi i ke kōkua mai kahi loea. Ma muli o ke kino e hana me ka mea i hāʻawi ʻia, hiki ke helu wale ʻia ka metabolism maʻamau inā hoʻolālā ʻia ka papaʻai e noʻonoʻo ana i nā pono a me nā ʻano o ke kino.

E nānā i ka wikiō: What is BPA? (Mei 2025).