Metabolism inobatanidza zvirongwa zvehupenyu hwemuviri wako izvo zvinoshandiswa mumuviri wako kuti uchinje kudya zvokudya. Izvi zvinosanganisira kushuva, kudya uye kudya zvokudya, kuendesa michero kumasero ako kuburikidza neropa, kushandiswa kwesimba nemasumbu ako, nerve uye masero, uye pakupedzisira kubviswa kwezvinhu zvakasvibiswa kubva mumuviri wako.
The Definition of Metabolism
Apo dieters inotaura nezvemetabolism, ivo kazhinji havatauri nezverwendo rurefu rwemakemikari nemakemikari.
Tinowanzoshandisa shoko rokuti "metabolism" kurondedzera chiyero icho miviri yedu inopisa makoriyori. Iyi ndiyo chiyero apo muviri wako unoshandura kudya mumashonga (makoriri) uye zvino unoshandisa simba kuti uite basa rinokosha uye risina basa zuva nezuva. Mutengo watinopisa makorikori kana kupisa simba unonzi metabolic rate.
Nhamba yako yemagetsi inogona kuchinja zuva rimwe nerimwe zvichienderana nehutano hwemabasa ako, asi chiyero chako chemagetsi chinoramba chichigadzikana. Nheyo yako yezvinyorwa zvinokonzerwa nehuwandu ndiyo nhamba yekoriori inodiwa kuti upise muviri wako basa rinokosha, sekufema uye kupararira ropa. Basal metabolic rate ndiyo inonyanya kukosha yehuwandu hwemagetsi ako.
Chii Changu Chinoshandiswa Nechirongwa CheMatabolic?
Pane nzira dzakasiyana-siyana dzekutarisa bhaari yako yemagetsi. Nzira yakarurama kwazvo yekuyera BMR ndeyekuti iongorwe mubazi. Mamwe mapoka ezvehutano anoitawo kuongorora kwemagetsi emari.
Asi iwe unogona kuverenga mutengo wako wemagetsi uchishandisa inhare yekutengesa.
Kana uchida kuita mathemoni, unogonawo kushandisa Harris-Benedict Equation kuti uverenge tsananguro yako yemasikisi:
Varume: BMR = 88.362 + (13,397 x kureba mu kg) + (4.799 x yakakwirira mumasendi) - (5.677 x yezera mumakore)
Vakadzi: BMR = 447.593 + (9.247 x kuyerwa mumakilogi) + (3.098 x yakakwirira mumasendi) - (4.330 x muzera)
Nhamba yako yemetabolism kana nhamba yemagetsi inosanganiswa neBMR yako uye zvimwe zvinokonzera kushandiswa kwemagetsi zvakadai sekudya , kurovedza muviri nekumwe kufamba kwezuva nezuva .
Nei Chirevo cheMetabolism Chishoma?
Munhu wose wehutachiona hunopesana. Unogona kushamisika kuti nei vamwe vanhu vachiita sevanokurumidza kusagadzikana uye iwe unononoka kuchinja. Ikoko pane zvakawanda zvikonzero zvakawanda. Pane zvinhu zvakasiyana zvakasiyana zvinokanganisa metabolism
- Age. Metabolism inononoka patinenge takura.
- Gender. Varume vanowanzova nematabolism akakura kudarika vakadzi.
- Muviri wehutumbi. Miviri mikuru inopisa makoriki akawanda.
- Mutumbi wehutumbi. Metabolism inowedzera apo muviri unotarisana nekupisa kwakanyanya .
- Caffeine kana kuti kudya kunotyisa. Maitiro ako emagetsi anogona kukura kana iwe uchidya zvinokurudzira sa caffeine.
- Mahomoni. Kana utachiona hwehutori husingawanikwi zvakanaka nemuviri wako, muviri wako unogona kukura kana kuderera zvichienderana nehutoni hwemahomoni.
- Kuberekwa. Vakadzi vane pamuviri vanokurumidza kugadzirisa metabolism.
- Zvokudya zvinotora. Kana iwe usingadyi zvokudya zvakakwana , yako inonzi metabolism inononoka.
- Muviri wakagadzirwa. Maonda masimba anotsvaira yakawedzera maroriki kupfuura mafuta kunyange kana muviri wako uri zororo.
- Chiitiko chepamusoro. Paunenge uchinyanya kufamba mukati mezuva , kana kuburikidza nokurovedza muviri kana kugara uchifamba-famba zuva rose (sekufamba kana kumira) muviri wako unopisa makoriki akawanda.
Ndingaita Sei Kuti Ndichinje Matetabolism Yangu Kuderedza Uremu?
Kune zvimwe zvinhu zvaunogona kuchinja pamusoro pesetabolism yako nezvimwe zvinhu zvausingagoni . Semuenzaniso, haugone kuchinja makore ako kana hutano hwako. Asi kune zvimwe zvinhu zvaunogona kuchinja kuti uwedzere muviri wako uye unorasikirwa nehutemi. Izvi zvinosanganisira:
- Dzidzira. Iwe unopisa makoriki akawanda paunenge uchivhidzira. Kunyange kushanda kwakadzika kunowedzera metabolism yako . Kushanda zvakaoma, zvisinei, chesa makoriri akawanda.
- Daily movement . Hapana nguva yekurovedza muviri? Zvadaro famba kupfuura mukati mezuva. Kuwedzera kushandiswa kwezuva nezuva ndiyo nzira yakanakisisa yekusimudzira kushandiswa kwemasabolism. Zvisi nyore mabasa ezuva nezuva sekufamba, kukwira makwitefa, kushandiswa kwekurima uye mabasa epamba zvinoda muviri wako kushanda zvakaoma uye kupisa makoriki akawanda.
- Gadzira musuru. Iwe unogona kuvandudza muviri wako kurongeka kuti upise makoriri akawanda . Ita simba yekurovedza maitiro ekuvaka musimba uye kupisa mamwe makoriori kunyange kana muviri wako uchizorora.
- Idya nhamba yakarurama yemakori. Kudya yakawandisa makoriki kunogona kuita kuti uwedzere kuwedzera. Asi kudya zvishoma maekorori kunogona kukonzera kuti metabolism yako inonoke. Iva nechokwadi kuti uri kudya zvakakwana makoriri kuti uchengetedze utano hwakanaka hwemetabolism.
Maitiro ako emagetsi achachinja zvishoma zuva rimwe nerimwe. Asi kana iwe ukakwanisa kudzidza kugadzirisa nekuchengetedza mishonga yakagadzikana nguva dzose, kuora muviri nekurema kwekugadzirisa kuchava nyore.
Sources:
Medline Plus. Matambudziko eMetabolic. US National Library of Medicine. Yakasvika: Gumiguru 31, 2015. https://www.nlm.nih.gov/medlineplus/metabolicdisorders.html
Medline Plus. Metabolism. US National Library of Medicine. Yakasvika: October 31, 2015. https://www.nlm.nih.gov/medlineplus/article/002257.htm
Chii Chinonzi Metabolic Syndrome. National Institutes of Health. Yakasvika: Gumiguru 31, 2015. http://www.nhlbi.nih.gov/health/health-topics/topics/ms