Ubunto obusha, isikhumba se-aspen, akukho ukulandelana kwe-cellulite ezinqulwini, imilenze emifushane ngaphandle kwe-varicose veins. Ingabe konke kuyiphupho? Cha, iqiniso. Kodwa kuphela lapho kwenzeka ukuthi imetabolism ibuyiselwe ngendlela efanele emzimbeni. Indlela yokwahlukanisa imetabolism evamile kusuka kancane futhi okumele ukwenze ukusheshisa futhi uzilethe kahle?
Gcwalisa ithangi eligcwele ...
Uma imoto ingasetshenzisiwe ngephethiloli, ayihambisani nendawo: amandla adingekayo ekuhambeni kwemoto akhiwa kuphela ngokushisa kwamafutha. Okufanayo kwenzeka emzimbeni wethu. Lokho kungumuthi womuntu kuphela ukudla. Ngaphezu kwalokho - kulula. Esikhathini sokugaya ukudla, amaprotheni, amafutha, ama-carbohydrates ekudleni angena ekusebenzeni kwamakhemikhali okusetshenziselwa ukuxubha umzimba (inqubo yamagciwane - izinga lokunciphisa umzimba), esinika amandla ekuphenduleni amandla emisipha.
Ezinye izinto ngokushesha ziqala ukushintsha amangqamuzana endala bese zakha ezintsha. Abanye - bakhulule umzimba emikhiqizweni yokubola. Ekugcineni, okwesithathu ukugcwalisa ukulahlekelwa kwezinto ezintsha. Futhi inqubo eyinkimbinkimbi kunazo zonke yokudabulisa umzimba iqhubeka, ijikeleze iwashi, unyaka nonyaka kulo lonke ukuphila. Futhi akunandaba ukuthi sivukile noma silele.
Amakhi angalungile
Mhlawumbe, ngakho-ke kungenzeka ukuba usebenzise ama-enzyme ezinama-protein asekudla, okuba uhlobo oluthile lwezici, ukuqala izinqubo zamakhemikhali zokushintshanisa nokwenza izintambo ezintsha. Igama lesiGreki elithi "metaboly" ngesiRashiya lihunyushwe ngokuthi "ushintsho". Yilokho esikwenzayo lapho sidla, uma 'sincika' ekudleni okuthandayo. Siphendulela, isibonelo, iklabishi fiber into into eyenza i-motility ye-gastric. Inhlanzi ye-Phosphorus - ezakhiweni ezisiza umsebenzi wobuchopho. Ubisi lwe-calcium kuyindlela yokuqinisa uhlelo lwethambo. Yiqiniso, emangqamuzaneni kukhona ukubhujiswa okuqhubekayo kwamaprotheni. Ngenxa yalokho, imikhiqizo yokudilizwa yenziwa. Yisho, i-uric acid (okweqile kwayo kuholela ku-gout), urea, creatinine. Ziyingozi kakhulu, ngakho-ke lapho kusetshenzwa umzimba - izinga lokunciphisa umzimba, lithandwa yizinso. Kodwa-ke, amaprotheni umzimba awuwona wonke ...
Ngaphandle kwamafutha - akukho ndawo
Iphethilili engcono kunazo zonke (umthombo wokugcina amandla omzimba) womzimba unamafutha. Ngenxa ye-enzyme ye-bile, ijusi lwamathumbu namanzi we-pancreatic, awela phansi abe amafutha acids ne-glycerin. Futhi banesakhiwo sokuhlehlisela ukusetshenziswa esikhathini esizayo. Kodwa akukubi kakhulu. Okokuqala, wonke amafutha ashiswa ngaphakathi kwemisipha, futhi uma uhlanganyela njalo, wenza imidlalo, ngokushesha inqubo iqhubeka. Okwesibili, uma kunesidingo emafutheni (izilwane, imifino), ziphinde zifake amangqamuzana njengezinto zokwakha zezingqamuzana zamangqamuzana ikakhulukazi amahomoni. Ngaphandle kokuthola amandla okunjalo okuqinisekisiwe - akukho ndawo.
I-Adventures yama-carbohydrate
Emathanjeni ethu emathunjini, i-carbohydrate ephilayo eyinkimbinkimbi (umthombo omkhulu wezamandla) ihlehliswa ibe ngamakhemikhali alula. Okuyinhloko yi-glucose. Esikhathini sokugaya umzimba, ngokushesha kudla, njengoba kuthathwa igazi emzimbeni wonke. Yiqiniso, i-glucose ayikwazi ukuzimela ngokuzimela amangqamuzana. Ukumkhulula lapho i-hormone ye-pancreas - i-insulin. Uma unakho konke okuhambisane ne-metabolism, akudingeki ukhathazeke. Kungenjalo - kudokotela. Futhi ngaphezulu. Indawo lapho kugcinwa khona i-glucose (ngesimo se-glycogen polysaccharide) yisibindi. Lapho nje umzimba uqala ukuzwa ukungabi khona kwemikhiqizo ye-carbohydrate (ngenkathi uqala ukuzwa indlala enesihluku), lo mzimba uyasindisa, uqalise ubuchwepheshe bokuhlenga i-glycogen. Akukhona lokho okwanele? Kulesi simo, inqubo ye-metabolic ivumela ukuqala kwe-glucose kuma-proteine noma amafutha okudla. Noma kunjalo, lesi simo ubufakazi bokuphazanyiswa okubuhlungu ohlelweni lwe-endocrine, ngakho-ke kudinga ukunakekelwa kochwepheshe. Okungukuthi, kukhona ukuphazamiseka kwemithi, okungaphephile. Ikakhulukazi uma usebenzise kabi amaswidi, ngoba ukwandisa izinga lokuglucose egazini. Kodwa kuphela isikhathi futhi kube nomphumela omubi ongapheliyo: emzimbeni, ukufakwa okusebenzayo kwamafutha okuqile kuqala.
Ngokushesha, ngokushesha
Ngokuvamile, imetabolism futhi ijubane lapho umzimba uphendukela khona ukudla ube amandla omzimba. Kumele kukhunjulwe ukuthi inani eliqinekayo lokushintshaniswa kwabesifazane emzimbeni oneminyaka yobudala (iminyaka engu-40) ngokwemvelo linciphisa. Ngenxa yalokho, izinqubo zokushisa fat ziyancipha. Yini okufanele ngiyenze? Ukuze ubuyisane futhi ngethusa ukubuka ukuthi lesi sikhumba siyanyamalala, kunesisindo esiningi, kukhona ukuphefumula kanye nezinye izinkinga? Akukho mcimbi. Khumbula: ukuvuthwa kwamathambo kuzo zonke izivunguvungu ezivame kakhulu nangaphezulu (lokhu kuqoqwa kwamafutha kuwo), ukuphakama kuyoba yisisindo somzimba jikelele. Lokhu kungukuthi, inqubo ye-metabolism - ijubane lokugaya umzimba kufanele libe njalo, ngokufanisayo, ukushaya. Futhi uthathe inothi. Ukuphakama kwesisindo somzimba ngaphandle kwamafutha (izicubu zamascle, amathambo, izitho zangaphakathi), izinga eliphakeme lokunciphisa umzimba. Isibonelo, kubesifazane abakhulu, kunjalo, kodwa abamele "abajwayelekile" bobulili obuhle, okuyinto eningi, namanje kufanele uqeqeshe njalo. Kuze kube sekujuleni kwesikhombisa, kunjalo. Kodwa-sonke isikhathi. Ngesikhathi esifanayo, khumbula ukuthi izinga lokunciphisa umzimba lithinteka kakhulu, isibonelo, ngokulinganisela kwe-hormone. Noma isimo sesimo se-thyroid ne-pancreas. Hlola ukuthi ngokungazelelwe untula i-iodine noma-okubi kakhulu - kukhona ukwephula ekukhiqizeni i-insulin. Izinkinga nge-metabolism kuleli cala liyabonakala.
Gcina isisindo
Isisindo esifanele? Lowo okhuthaza ukuguquka kwamathambo okusheshayo, okungukuthi, isisetabolism esanele ngokushesha. Ukufeza lokhu akunzima kakhulu. Okokuqala, zama ukudla kaningi (izidlo ezintathu eziyinhloko kanye nokudla okulula oku-2). Futhi uthathe umthetho wokuvuka etafuleni kancane ulambile. Okokuqala, ngokuqinisekile ngeke kube mnandi - yiba nesineke. Khona-ke ujwayele ukujwayela, futhi amakholori okudla azosakazwa kahle kuwo wonke umzimba, ngokungaqiniseki angeza amandla angokwenyama, aqede izimpawu zokukhathala ngokushesha, ubuthakathaka obukhulu kanye nokucindezeleka. Ngokuvamile, uzokhipha amandla angapheli amandla. Futhi kwavelaphi? Ngakho emva kokuba yonke imithi yezinto eziphilayo iguqulwe futhi isebenza ngokufana ne-Swiss watch!
Enye indlela eqinisekisiwe yokulawula izinga lokunciphisa umzimba emzimbeni nokuvimbela ukuphuzwa kwamanzi amaningi. Imfihlakalo isesimweni sesibindi. Akukona nje ukususa izinto eziyingozi emzimbeni, futhi kuhlanganisa namafutha. Uma "i-factory factory" ngesizathu esithile engenawo amanzi anele, iyeka ukubhekana namafutha, futhi iqala ukucinywa lapho kunokwenzeka khona. Ngakho-ke ifomula: amanzi amaningi (ngosuku okungenani amalitha ayi-1.5 ngaphandle kwegesi, uma kungekho ukuphikisana) - amanoni angaphansi. Ungakhohlwa ngetiye elihlaza: 2-4 izinkomishi zalesi siphuzo zingashisa okungenani ama-khalori angu-50. Ephusheni, imetabolism isinciphisa, futhi "ivuka" ekuseni nje emva kokudla kwasekuseni. Futhi uthanda ukulahlekelwa isisindo enqatshelwe ukudla kwasekuseni? Ngakho, i-metabolism izokwehla usuku lonke. Futhi hamba ngaphezulu! Zonke izidakamizwa zekhemisi zokulahleka kwesisindo (okuyinto, endleleni, udinga ukuthatha kuphela njengoba kunqunywe udokotela) bayakwazi ukususa emzimbeni okungaphezu kuka-40% wamafutha okweqile. Okunye (ngokuhamba okuphansi) kuzosaqhubeka.
UMkhandlu ekugcineni
Ochwepheshe bayakuqiniseka ukuthi akunakwenzeka ukubuyisela umzimba wokuphazamiseka ekudleni kwendlala. Isizathu silula: uma umzimba ungenalo ukugaya, awunayo indaba yokukhiqiza amandla omzimba. Ngamanye amazwi, indlala ayiyona inketho, indlela yokuphuma ukudla okulinganiselayo.
Iyini indlela yakho yokunciphisa umzimba?
Phendula "yebo" noma "cha" kumbuzo we-test ehlongozwayo.
1. Ingabe kukhona abantu abagcwele kakhulu phakathi kwezihlobo zakho eziseduze?
2. Ingabe unezinkinga nge-thyroid?
3. Ingabe wenza imidlalo nsuku zonke, kodwa ngesisekelo-case-by-case basis?
4. Yidla njalo esomile, egijima, ngokuvamile izikhathi ezingu-1-2 ngosuku?
5. Thatha ukudla njalo, kodwa uphinde uphinde uphinde uphinde uphinde uphinde uphule?
6. Khathala ngokushesha, uvame ukucindezeleka?
Uphendule kahle okungenani ingxenye yemibuzo? Sekuyisikhathi sokushintsha indlela yokuphila: sebenzisa okuningi, engeza imifino ekudleni kwakho, ukunciphisa amnandi, ungadli. Futhi uvakashele i-endocrinologist. Futhi ungakhohlwa: kwabesifazane emva kweminyaka engama-30, ukugaya umzimba kuwela ngu 2-3% njalo eminyakeni eyishumi. Ngakho ungakhohlwa ukuthi uhlolwe njalo ngezokwelapha!
Ungaba nesibalo esihle eminyakeni engu-30 no-60. Ukuze wenze lokhu, kubalulekile ukulungisa indlela yakho yokuphila ngesikhathi. Okokuqala, lalela ukudla.
Labo abafuna ukunciphisa isisindo, akudingeki nje kuphela ukunciphisa okuqukethwe kwekhalori yokudla, kodwa futhi ukulinganisela ngezinkomba eziyinhloko: amaprotheni, amafutha, ama-carbohydrate. Kulesi simo, umzimba kufanele uthole inani elanele lamavithamini namaminerali.
Ukusheshisa imithi ye-metabolism ingaba futhi ngosizo lokuzivocavoca umzimba. Ukwenza usizo lwezemidlalo kushisa amakholori engeziwe, kodwa ngesikhathi esifanayo kunomthelela ekubunjweni kwesimiso semisipha.
Lapho ulahlekelwa isisindo, udinga ukulawula ukubunjwa komzimba. Lokhu kusiza ukuhlaziywa kwe-bioimpedance (okwenziwe emitholampilo ekhethekile nezikhungo zempilo). Inquma inani kanye namaphesenti amafutha, ama-muscle, amathambo amathambo, kanye nesilinganiso samanzi emzimbeni. Uma ulahlekelwa isisindo, kubalulekile ukugcina izicubu zomzimba bese unciphisa amafutha. I-Bioimpedansometry ikuvumela ukuba ulungise isikhathi sokudla nokuzivocavoca.
Ukubala okuphelele
Ukuqonda ukuthi kufanele ulahlekelwe isisindo noma cha, ubale isisindo sakho esiphezulu. Ngenxa yalokhu, kunamafomu amaningi, kodwa isibonakaliso esinjongo kunazo zonke namuhla yi-index mass mass (BMI), noma inkomba ye-Quetelet. Kuyasiza ukunquma ukuthi yisiphi isigaba sesisindo - ungabe ukwedlula ngokweqile noma ulungile. I-index mass mass ibalwa ngefomula: isisindo kilograms sihlukaniswe ukuphakama ngamamitha, isikwele (isibonelo, uma ubude bakho buyi-1.65 m nesisindo esingu-52 kg, bese uhlukanisa 52 ngo 2.72). Isibalo esibangelwayo siwela ku-18.5 kuya ku-24.9? Unesisindo esivamile kanye nomzimba omuhle. Gcina it up! I-BMI esuka ku-25 kuya ku-29.9 ibonisa isisindo esiningi. Sekuyisikhathi sokushintsha into. Uma izinkomba zidlulile ku-30, udinga ukucabangisisa ngokunciphisa isisindo. Futhi kungcono, uma ulahlekelwa isisindo, uzobe ulawulwa ochwepheshe.