Inyani malunga neMetabolism

Umxholo

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Uninzi lwabafazi bayakhawuleza ukugxeka imetabolism yabo xa loo mapaundi ongezelelweyo engavumi ukuphuma. Hayi ngokukhawuleza. Uluvo lokuba izinga eliphantsi lokutya emzimbeni lihlala linoxanduva lobunzima obugqithisileyo yenye yeenkohliso ezingekhoyo malunga nemetabolism, utshilo umphandi uJames Hill, Ph.D., umlawuli weZiko leZondlo zoLuntu kwiYunivesithi yaseColorado Health Sciences Centre Denver. Kwaye nokuba unesantya esisezantsi kunesilinganiso semetabolism, oko akuthethi ukuba umiselwe ukuba ube ngaphezulu.

Ngenxa yokuba isifundo sonke sinokudideka, uMilo waya kwiingcali ukuze asuse ezinye zeentsomi eziqhelekileyo malunga nemetabolism. Ukusuka kwiipilisi ukuya kwipelepele ukuya kupompa i-iron, funda kwi-scoop yokwenyani kwinto eyenzayo kwaye ungayihlaziyi ireyithi yakho yokuphumla (RMR) ukukunceda uchithe iiponti ezingaphezulu ngonaphakade.

Q: Siva malunga nemetabolism ngalo lonke ixesha, kodwa yintoni kanye kanye?

A: Ngamagama alula, imetabolism liqondo apho umzimba wakho uphula izakhamzimba ekutyeni ukuvelisa amandla, ucacisa uHill. umntu one-metabolism "ekhawulezayo", umzekelo, usebenzisa iikhalori ngokukhawuleza, kwezinye iimeko esenza kube lula ukunqanda iiponti ezingaphezulu.

Q: Zeziphi izinto ezimisela imetabolism?

A: Ukubunjwa komzimba yeyona nto iphambili emisela i-RMR yakho, okanye inani leekhalori ezitshiswa ngumzimba wakho xa uphumle. NgokukaNduli, ubunzima obungenamafutha obuninzi obunayo (kubandakanya izihlunu eziqinileyo, amathambo, amalungu, njl. Oko kuchaza ukuba kutheni umntu ophakathi ene-10-20 yepesenti ephezulu yemetabolism kunomfazi ophakathi. Ngokufanayo, i-RMR yowesifazane ohlangeneyo (obunzima bakhe bubonke, kubandakanywa namafutha kunye nobunzima obungenawo amanqatha, bukhulu kakhulu) bunokufikelela kwi-50 yepesenti ephezulu kunomfazi obhityileyo. Ufuzo kunye neehomoni ezifana ne-thyroid kunye ne-insulin zezinye izinto ezibalulekileyo ezilawula imetabolism-nangona uxinzelelo, ukutya kweekhalori, umthambo kunye namayeza nawo angadlala indima.

Q: Ke ngaba sizalwa sinokukhawuleza okanye ukucotha kwemetabolism?

A: Ewe. Uphononongo lwamawele afanayo lucebisa ukuba isiseko sakho semetabolism simiselwa ekuzalweni. Kodwa ukuba unemetabolism ecothayo ngokwendalo, ukuzuza ubunzima akunakuphepheka kwaye nangona kunokuba nzima ukuphalaza amanqatha emzimbeni, kusoloko kunokwenzeka, utshilo uPamela Peeke, MD, MPH, uprofesa oncedisayo kwezamayeza iYunivesithi yaseMaryland eBaltimore. Awunakuze utshise iikhalori ngokukhawuleza, yithi, uSerena Williams, kodwa unokunyusa i-RMR yakho ukuya kwinqanaba elithile ngokwenza imithambo kunye nokwakha izihlunu ezibhityileyo.

Q: Xa ndandisemncinci kakhulu, ndandikwazi ukutya nantoni na endiyifunayo. Kodwa kule minyaka idlulileyo, imetabolism yam ibonakala ngathi icothisile. Kwenzeke ntoni?

A: Ukuba awukwazi ukutya kakhulu njengoko ubuqhele ukwenza ngaphandle kokutyeba, ukungazilolongi ngokwaneleyo mhlawumbi kungunobangela. Emva kweminyaka engama-30, i-RMR yomfazi ophakathi iyancipha kwinqanaba leepesenti ezingama-2-3 kwishumi ngalinye, ikakhulu ngenxa yokungasebenzi kunye nelahleko yemisipha, utshilo uHill. Ngethamsanqa, enye yaloo lahleko inokuthintelwa okanye iguqulwe ngokwenza umthambo rhoqo.

Q: Ngaba yinyani ukuba ungonakalisa imetabolism yakho nge-yo-yo yokutya?

A: Akukho bungqina buqinisekileyo bokuba ukutya kwe-yo-yo kuyingozi ngokupheleleyo kwimetabolism yakho, utshilo uHill. Kodwa uyakufumana ukwehla kwethutyana (iipesenti ezi-5-10) kwi-RMR nanini na xa unciphisa kakhulu iikhalori ukuze unciphise umzimba.

Q: Yeyiphi eyona misebenzi mihle yokuphakamisa imetabolism yam?

A: Iingcali ziyavuma ukuba uqeqesho lobunzima yeyona ndlela isebenzayo yokwakha kunye nokugcina izihlunu eziqinileyo, nangona uninzi lubonakala ngathi luyavuma ukuba impembelelo yemisipha kwimetabolism incinci. Iponti nganye yemisipha inokuphakamisa i-RMR yakho ukuya kwi-15 yeekhalori ngosuku, utshilo umphandi uGary Foster, Ph.D., unjingalwazi onxulumene naye kwiYunivesithi yasePennsylvania School of Medicine ePhiladelphia.

Ngokubhekisele kwi-cardio, ukusebenza ngamandla okunyusa ngokwenene ukubetha kwentliziyo yakho kuya kuqhushumisa ezona khalori kwaye kubonelele ngeyona nto iphambili kwi-RMR yakho yexesha elifutshane. (i-cardio Workout iya kukhulisa imetabolism yakho naphi na ukusuka kwiipesenti ezingama-20 ukuya ku-30, kuxhomekeke kubungakanani.) Emva kokuzilolonga kwakho, imetabolism yakho iya kubuyela kwinqanaba layo lokuphumla ngaphezulu kweeyure ezininzi kodwa uya kuqhubeka nokutshisa iikhalori ezingaphezulu okwangoku.

Q: Ngaba iintlobo zezondlo ozityayo zinokuchaphazela imetabolism yakho?

A: Uninzi lwedatha yesayensi ibonisa ukuba ukhetho lokutya alunampembelelo ibalulekileyo kwi-RMR. Ngamanye amagama, amafutha, iiproteni kunye nee-carbohydrate zibonakala zichaphazela imetabolism ngokufanayo. "Ukonyuka okwethutyana kokutya okuphuma kwiprotein kungangaphezulu kancinci, kodwa umahluko awukho kangako," utshilo uFoster. Yintoni ebalulekileyo kukuba utya kangakanani. Imetabolism yakho icwangciselwe ukuba yehle ngalo lonke ixesha usitya ikhalori engaphantsi kwento efunekayo ukugcina imisebenzi yakho yomzimba- indlela yomzimba wakho yokonga amandla xa ukutya kunqongophala. Iikhalori ezininzi ozinqumlayo, ezantsi iRMR yakho iya kuhla. Umzekelo, ukutya okuneekhalori eziphantsi kakhulu (ngaphantsi kweekhalori ezingama-800 ngosuku) kunokubangela ukuba izinga lokunciphisa umzimba ligqithe ngaphezulu kweepesenti ezili-10, utshilo uFoster. Ukwehla kunokwenzeka ukukhaba ngaphakathi kweeyure ezingama-48 zokuqala ukutya kwakho. Ke ukugcina imetabolism yakho ekuntywileni ngeempumlo, ungcono ekunciphiseni iikhalori ngendlela enempilo, ephakathi. Ngokukhuselekileyo, kunye nokulahleka kwesisindo okuhlala ixesha elide, umfazi oqhelekileyo akufuneki athi nkxu ngaphantsi kwe-1,200 yeekhalori ngosuku, wongeza uFoster. Ukuphulukana neponti yamafutha omzimba ngeveki, kuya kufuneka wenze intsilelo yeekhalori ezingama-500 ngosuku. Eyona ndlela ingcono yokwenza oko, kwaye uthintele ukuhla okukhulu kwemetabolism, kukudityaniswa kokuzilolonga kunye nokutya (kunokuba kukusika iikhalori zodwa). Umzekelo, unokuphelisa iikhalori ezingama-250 kwisidlo sakho, ngelixa ukongeza umsebenzi owaneleyo ukutshisa i-250 eyongezelelweyo.

Q: Ngaba ukutya okune-spicy, njengepelepele kunye nekheri, kukonyusa imetabolism?

A: Ewe, kodwa ngelishwa akwanele ukuba nefuthe ekulahlekeni kobunzima."Nantoni na eyonyusa ubushushu bomzimba wakho iya kunyusa okwethutyana izinga lemetabolism ukuya kwinqanaba elithile," utshilo uPeeke. Kodwa ngokutya okunezipayisi, ukonyuka kuncinci kwaye kuhlala ixesha elifutshane kangangokuba akunampembelelo kuya kubonakala kwisikali.

Q: Kuza kwenzeka ntoni kwimetabolism yam ukuba ndehla emzimbeni?

A: Njengoko unciphisa umzimba, i-RMR yakho iya kuncipha ngenxa yokuba unesisindo esincinci somzimba ukuxhasa. Ngenxa yoko, umzimba wakho ufuna iikhalori ezimbalwa ukugcina imisebenzi yawo ebalulekileyo. Ngenxa yoko, awuzukufuna ukutya kakhulu ukuze waneliseke kwaye uphembelele umthambo. Ukuba awuqhubekeki uguqula indlela otya ngayo kunye nokuzilolonga, ekugqibeleni uyakubetha kwithafa lokulahleka kobunzima. Ukudlula ethafeni kwaye uqhubeke nokuphalaza iipawundi, ukuba oko kuyinjongo yakho, sebenzisa iikhalori ezimbalwa (ngaphandle kokulahla kakhulu) okanye wandise ubungakanani okanye ixesha lokuzilolonga kwakho.

Q: Kuthiwani malunga nezongezelelo kunye nezinye iimveliso ezithembisa ukunyusa imetabolism kunye nokunyibilikisa amafutha?

A: Musa ukukholelwa kubo! Akukho pilisi, patch okanye potion enokuphakamisa ngomlingo imetabolism yakho ngokwaneleyo ukukunceda ukuba unciphise umzimba, utsho uPeeke. Ukuba ufuna ukunyusa umzimba ngokukhawuleza, kungcono ukuba ubethe umthambo okanye uhambe ngokukhawuleza.

Q: Ngaba amayeza athile angacothisa imetabolism yam?

A: Ezinye iziyobisi, njengalezo zisetyenziselwa ukunyanga uxinzelelo kunye nokuphazamiseka kwengqondo, ziye zaboniswa ukunciphisa imetabolism. Ukuba uthatha iyeza elibangela ukutyeba, buza ugqirha wakho ukuba ngaba likho elinye ichiza onokuthi uzame.

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