Metabolism ndi kuphatikizapo njira zamagetsi zimene thupi lanu limagwiritsa ntchito potembenuza chakudya kukhala mphamvu. Njirazi zimaphatikizapo kupuma, kudya ndi kudya chakudya, kubweretsa zakudya kwa maselo, kugwiritsa ntchito mphamvu ndi minofu, mitsempha ndi maselo, ndipo potsirizira pake kuchotseratu zinyalala m'thupi lanu.
Tanthauzo la Metabolism
Pamene dieters akuyankhula za kagayidwe kameneka, kawirikawiri samayankhula za mndandanda wautali wa mankhwala ndi mankhwala.
Nthawi zambiri timagwiritsa ntchito mawu akuti "kagayidwe kagayidwe kake" pofuna kufotokoza mlingo umene matupi athu amayaka mafuta. Uwu ndiwo mlingo umene thupi lanu limatembenuza chakudya mu mphamvu (calories) ndiyeno amagwiritsa ntchito mphamvu kuti azigwira ntchito zofunikira ndi zosayenera tsiku ndi tsiku. Mlingo umene timapsereza ma calories kapena kutentha mphamvu umatchedwa kuchuluka kwa maselo.
Mtengo wanu wamagetsi ungasinthe tsiku ndi tsiku malingana ndi msinkhu wanu, koma mlingo wanu wamagetsi umakhala wokhazikika. Mlingo wanu wamadzimadzi ndi chiwerengero cha makilogalamu ofunikira kuti thupi lanu likhale lofunikira, monga kupuma ndi kufalitsa magazi. Mlingo wamadzimadzi amadzimadzi ndi gawo lofunika kwambiri la chiwerengero chanu cha mankhwala.
Kodi Ndondomeko Yanga Yopangidwira?
Pali njira zingapo zodziwira mlingo wanu wamagetsi. Njira yolondola kwambiri yoyezera BMR ndiyoyesa kuyesedwa mububu. Mabungwe ena azachipatala amachitanso kuyerekezera kwa magazi .
Koma mungathe kuwerengera mtengo wanu wamagetsi pogwiritsira ntchito makina opangira pa Intaneti.
Ngati mukufuna kupanga masamu, mungathe kugwiritsa ntchito Harris-Benedict Equation kuti muwerenge mlingo wanu wamagetsi:
Amuna: BMR = 88.362 + (13,397 x kulemera kwa kg) + (4.799 x kutalika mu cm) - (5.677 x m'zaka)
Akazi: BMR = 447.593 + (9.247 x kulemera mu kg) + (3.098 x kutalika mu cm) - (4.330 x m'zaka)
Momwe thupi lanu limagwirira ntchito kapena mlingo wamagetsi ndi kuphatikiza kwa BMR ndi njira zina zowonongeka monga kudya , kuchita masewera olimbitsa thupi komanso kusuntha kwa tsiku ndi tsiku .
N'chifukwa Chiyani Matenda a Metabolism Akuchedwa?
Aliyense ali ndi mlingo wamagetsi wosiyana. Mungadabwe kuti ndichifukwa chiyani anthu ena akuwoneka kuti ali ndi kusakaniza kofulumira komanso muli ndi pang'onopang'ono. Pali zifukwa zambiri zomwe zimapangitsa. Pali zinthu zambiri zomwe zimakhudza kagayidwe kake
- Zaka. Metabolism imachepa pamene tikukula.
- Gender. Amuna ambiri amakhala ndi thupi loposa thanzi.
- Thupi kukula. Matupi akuluakulu amawotcha kwambiri ma calories.
- Kutentha kwa thupi. Matenda a metabolism amakula pamene thupi limatentha kwambiri .
- Caffeine kapena kudya kolimbikitsa. Matenda a thupi lanu amatha kukula ngati mutadya zakudya monga caffeine.
- Mahomoni. Ngati mahomoni a chithokomiro sapangidwa bwino ndi thupi lanu, thupi lanu limatha kukula kapena kuchepa malingana ndi msinkhu wa mahomoni.
- Mimba. Azimayi omwe ali ndi mimba ali ndi mphamvu yofulumira.
- Kudya chakudya. Ngati simudya chakudya chokwanira , thupi lanu limachepetsa.
- Thupi limapangidwa. Minofu yowonda imatentha kwambiri mafuta kuposa mafuta ngakhale pamene thupi lanu likugona.
- Mzere wa ntchito. Mukasunthira kwambiri masana , kaya mwachita masewero olimbitsa thupi kapena kuyenda tsiku ndi tsiku (monga kuyenda kapena kuima) thupi lanu limatentha kwambiri ma calories.
Kodi Ndingatani Kuti Ndisinthe Magetsi Anga Kuti Ndichepetse Kunenepa?
Pali zinthu zina zomwe mungasinthe za thupi lanu ndi zina zomwe simungathe . Mwachitsanzo, simungasinthe zaka zanu kapena amuna anu. Koma pali zinthu zina zomwe mungasinthe kuti muwonjeze mphamvu yanu ya thupi komanso kuchepa thupi. Izi zikuphatikizapo:
- Kuchita masewera olimbitsa thupi. Inu mumatentha makilogalamu ambiri mukamachita masewera olimbitsa thupi. Ngakhale zosavuta kugwira ntchito zimapangitsa kuti thupi lanu liziyenda bwino . Zovuta kugwira ntchito, komabe, zimatentha kwambiri zowonjezera.
- Kusuntha kwa tsiku ndi tsiku . Palibe nthawi yochita masewera olimbitsa thupi? Kenaka yendetsani zambiri masana. Kuwonjezeka kwa tsiku ndi tsiku ndi njira yabwino yopititsira patsogolo kagayidwe kameneka. Ntchito zosavuta za tsiku ndi tsiku ngati kuyenda, kukwera masitepe, kulima ndi kumanga nyumba zimapangitsa thupi lanu kugwira ntchito molimbika ndi kutentha makilogalamu ambiri.
- Mangani minofu. Mukhoza kusintha mawonekedwe anu kuti muwotche kwambiri . Chitani zozizwitsa zamagetsi kuti mumange minofu ndi kuwotcha mafuta ambiri ngakhale pamene thupi lanu likupuma.
- Idyani nambala yolondola yamakono. Kudya makilogalamu ambiri kungapangitse kulemera. Koma kudya makilogalamu ochepa kwambiri kungachititse kuti thupi lanu liziyenda pang'onopang'ono. Onetsetsani kuti mukudya makilogalamu okwanira kuti mukhale ndi thanzi labwino.
Matendawa amatha kusintha pang'ono tsiku ndi tsiku. Koma ngati mungathe kuphunzira momwe mungasamalire ndi kusunga thupi lokhazikika, nthawi zonse, kulemera ndi kulemera kwa thupi kudzakhala kophweka.
Zotsatira:
Medline Plus. Matenda a Zamadzimadzi. Laibulale ya National National Medicine. Idapezeka: October 31, 2015. https://www.nlm.nih.gov/medlineplus/metabolicdisorders.html
Medline Plus. Metabolism. Laibulale ya National National Medicine. Idapezeka: October 31, 2015. https://www.nlm.nih.gov/medlineplus/ency/002257.htm
Kodi Matenda a Magetsi Amatani? National Institutes of Health. Zapezeka: October 31, 2015. http://www.nhlbi.nih.gov/health/health-topics/topics/ms