Menene metabolism (metabolism) a cikin jikin mutum

Metabolism muhimmiyar matsala ce a hoto ko ci gaba akan hanya don gina asarar nauyi ko makircin samun tsoka. Fahimtar aiki na mahimman matakai na nazarin halittu, ya fi sauƙi don cimma burin ku, ba tare da la'akari da nau'in jikinku ba. Bari muyi la'akari da menene - bari muyi bayanin sa cikin sauki, ba tare da shiga cikin dajin kimiyya ba.

Bari mu koma kan batun kwalliya. Idan kuna tunanin jiki azaman saitin abubuwa, to kumburi na mutum wata dabara ce da ke tattara cikakkun bayanai zuwa babban hoto mai ma'ana. Wannan aiki ne mai rikitarwa, hadadden dukkanin halayen biochemical.

Duk wata kwayar halitta tana girma da aiki saboda yawan ci, canji da cire wasu abubuwa.

Metabolism yana daidaita ayyukan canji na abubuwan haɗin da ke zuwa daga waje. Godiya ga ginanniyar "mai tsarawa", daidaitawa ga abubuwan waje yana yiwuwa. Ba tare da tsarin ba, rayuwa ba zata yiwu ba.

Nauyin jiki ya dogara da wasu sigogin ilimin lissafi da kuma adadin kuzari da aka cinye. Akwai buƙatar makamashi ta asali. Kowane mutum na kansa ne. Ana kiran wannan buƙatar basal metabolism - mafi ƙarancin "yanki" na makamashi (adadin kuzari) da ake buƙata don aikin yau da kullun na jiki a huta. Kuna iya lissafin yawan kumburi * ta amfani da dabarun masu zuwa (* tushe - Wikipedia):

• ga mata: 655 + (9.6xP) + (1.8xL) - (4.7xT);
• ga maza: 66 + (13.7xP) + (5xL) - (6.8xT),

inda, T - shekaru (shekaru), L - tsawo (cm), P - nauyin jiki (kg).

Ana lasafta abun cikin kalori ta amfani da dabarbari. Maza suna buƙatar amfani da wannan dabara:

88.362 + (13.397 * nauyi / kg) + (4.799 * tsawo / cm) - (5.677 * shekaru)

Mata suna amfani da wannan:

447.593 + (9.247 * nauyi / kg) + (3.098 * tsawo / cm) - (4.330 * shekaru)

Sakamakon lissafin wani nau'in sifiri ne. A cikin ƙoƙari don rasa nauyi, kuna buƙatar cinye ƙasa da ƙididdigar adadin adadin kuzari. Masu ginin jiki, a gefe guda, suna buƙatar ninka sakamakon ta wani yanayi.

Jigon metabolism

Tsarin rayuwa shine canzawar sunadarai da ake buƙata don cikakken aikin dukkan tsarin jikin mutum. Tsarin da kyallen takarda na jiki suna buƙatar kayan haɗi tare da tsari mai ƙarancin ƙarfi. Tare da abinci, muna samun manyan abubuwa waɗanda ke buƙatar tsaga.

Metabolism nau'ikan matakai guda biyu ne masu alaƙa da juna:

• catabolism - rarraba abubuwa masu rikitarwa zuwa sauki; sakamakon lalacewa, ana samar da makamashi;
• anabolism - samuwar abubuwa masu mahimmanci ga jiki daga abubuwan da aka samo daga waje; a sakamakon haka, sabbin kwayoyin halitta da kyallen takarda suke samu; wadannan matakai na bukatar kuzari da yawa.

Yawo da canzawa na matakai yana da rikitarwa. Amma fahimtar asali na duka biyun yana da mahimmanci ga duka raunin nauyi da riba mai yawa.

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Amfanin gina jiki

Amfanin kwayar halitta shine lalacewar sunadarai a cikin amino acid da kuma ragowar abubuwan da suka biyo baya na halayen biochemical tare da lalacewar kayayyakin su. Duk wani ɗan wasa mai ƙarfi ya san cewa furotin muhimmin abu ne don gina da samar da ƙwayar tsoka. Amma, banda wannan, sunadaran kuma yana yin wasu, ayyuka masu mahimmanci daidai:

• yana rarraba abubuwan gina jiki cikin jiki;
• tabbatar da aikin al'ada na tsarin endocrine;
• na inganta samuwar jinsi na jima'i;
• yana hanzarta ƙididdigar hanyoyin sarrafa abubuwa;
• jigilar jini na oxygen, mai, yawan bitamin, ma'adanai, carbohydrates, hormones da sauran kayan haɗi;
• yana taka rawa cikin daidaito da fa'idar ayyukan tsarin garkuwar jiki.

Amfanin gina jiki ya ƙunshi matakai masu zuwa (tushe - Wikipedia):

• cin abinci mai gina jiki cikin jiki;
• denaturation na abubuwa zuwa farkon-tsari sunadarai;
• rabewa zuwa amino acid din mutum;
• jigilar amino acid a cikin jiki;
• ginin nama (ga 'yan wasa, wannan yana nufin farko gina tsoka);
• sabon zagaye na narkewar sinadarin gina jiki - a wannan matakin, yaduwar sunadaran gina jiki da ba a amfani da su a cikin ginin yana faruwa;
• kawar da amino acid din da aka kashe.

Hadadden amino acid yana da matukar mahimmanci don cikar kuzari. Ta hanyar kanta, yawan furotin bashi da wata mahimmanci.

Lokacin warware wasanni da matsalolin abinci mai gina jiki, ya zama dole a saka idanu kan abubuwan haɗin.

Wannan gaskiya ne ga masu cin ganyayyaki, tunda kayan shuka ba su da kayan aikin da ake buƙata.

Fat metabolism

Fat shine mahimmin tushen kuzari. Tare da motsa jiki na ɗan gajeren lokaci, ana amfani da ƙwayar glycogen a cikin tsokoki da farko. Tare da dogon aiki, jiki yana karɓar kuzari daga mai. Daga fahimtar abubuwanda suka shafi kitsen mai, karshe yana nuna kansa - don ruguza tanadin mai, ana bukatar aiki mai tsawo da karfi.

Jiki yana ƙoƙari ya kiyaye yawancin kitsen a ajiye. A cikin yanayi na yau da kullun, kusan kashi 5% na mai ana iya cirewa baya. Tsarin kitse (kitse) na narkewa yana faruwa a matakai da yawa:

• fashewar ƙwayoyi a cikin ɓangaren gastrointestinal, narkewar su da shayarwa;
• canja wurin ruwan leda daga hanji;
• tsaka-tsakin musayar ra'ayi;
• tafiyar matakai na kitabol catabolism;
• fatty acid catabolism.

Canji mai canzawa yana faruwa a cikin ciki. Amma aikin yana jinkirin can. Babban matsalar fashewar kitse yana faruwa a yankin sama na ƙaramar hanji.

Hanta tana taka muhimmiyar rawa wajen samar da sinadarin lipid.

Anan, wasu daga cikin abubuwan sunadaran suna yin kwalliya, sakamakon samarda makamashi. Sauran bangaren kuma ya kasu zuwa tsarin abubuwan da za'a iya daukar su kuma ya shiga cikin jini.

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Carbohydrate metabolism

Babban rawar haɓakar carbohydrate yana ƙaddara ta ƙimar makamashi ta ƙarshe. Hanyoyin motsa jiki na waɗannan abubuwan haɗin suna kimanin 60% na jimlar musayar makamashi a cikin jiki.

Cikakken aikin jiki ba shi yiwuwa ba tare da carbohydrates.

Wannan shine dalilin da yasa ƙwayoyin mai zasu zama tushen abincin don horon mai amfani. A matakin farko, carbohydrates sune glucose. A cikin tsokoki da hanta, yana tarawa a cikin hanyar glycogen.

Wani mahimmin ra'ayi da ke tattare da maganin kara kuzari shine tsarin glycemic (GI). Yana nuna ƙimar da jikin yake sha da hauhawar jini. An rarraba sikelin GI zuwa raka'a 100, inda 0 ke nuna abinci mara ƙarancin kuzari, kuma 100 yana nuna abinci mai cike da wannan ɓangaren.

Bisa ga wannan, an rarraba samfuran zuwa sauki da hadaddun. Na farko suna da girma GI, na ƙarshe suna da ƙasa. Fahimtar banbanci tsakanin su yanada matukar mahimmanci. Carbohydananan carbohydrates suna saurin narkewa zuwa glucose. Godiya ga wannan, a cikin minutesan mintuna kaɗan jiki yana karɓar wani ɓangare na kuzari. Abinda ya rage shine cewa akwai wadatar kuzari na tsawan mintuna 30-50. Lokacin cin abinci mai yawa da sauri:

• akwai rauni, kasala;
• ajiyar kitsen mai;
• an cutar da pancreas, wanda ke taimakawa wajen samar da ciwon sukari mellitus;
• haɗarin haɓaka cututtuka na tsarin zuciya da jijiyoyin jini yana ƙaruwa.

Hadadden carbohydrates yana daukar dogon lokaci kafin ya lalace. Amma komowa daga gare su ana jin har zuwa awanni 4. Abincin ya kamata ya dogara da abubuwan wannan nau'in.

Gananan GI abinci:

Matsakaici GI abinci:

Babban abinci na GI:

Musayar ruwa da ma'adanai

Mafi yawan jiki ruwa ne. Mahimmancin metabolism a cikin wannan mahallin yana ɗauke da ma'anar ma'ana. Kwakwalwa itace kashi 85% na ruwa, jini 80%, tsoka 75%, kasusuwa 25%, kashin kaji 20%.

An cire ruwa:

• ta cikin huhu - 300 ml / rana (a kan matsakaita);
• ta fata - 500 ml;
• tare da fitsari - 1700 ml.

Rabin ruwan da ya shanye zuwa wanda aka fitar ana kiran shi ma'aunin ruwa. Idan yawan abincin da ke cikin bai kai abin da aka fitar ba, tsarin ya kasa a jiki. Adadin amfani da ruwa a kowace rana ya dogara da yanayin kiwon lafiya, da fari.

Idan babu contraindications, alal misali, ilimin cututtukan koda, zuciya, jijiyoyin jini, da dai sauransu, wannan kusan lita 1.5-2.5 kowace rana. Wannan adadin ya isa don tabbatar da kyakkyawan aiki da walwala.

Amma, tare da gumi mai zafi, matakin da ya dace na shan ruwa zai iya kaiwa lita 6-7 (tushe - FGBU, Cibiyar Nazarin Endocrinological na Ma'aikatar Lafiya ta Tarayyar Rasha, Moscow. “Gina Jiki don wasanni.”) Yanayin haɗari ga 'yan wasa shi ne rashin ruwa, wanda kawai za a iya hana shi ta hanyar lissafi mutum ruwa bukatun.

Adadin mafi kyau na yawan adadin ruwan da ake buƙata ga mutum a kowace rana dole ne a lasafta shi ta amfani da wannan dabara:

• V = (M * 0.03) + (T * 0.4) - mata;
• V = (M * 0.04) + (T * 0.6) - ga maza,

inda, V shine ƙimar yawan ruwan da ake buƙata a cikin lita a kowace rana, M shine nauyin jikin mutum, T shine lokacin wasanni kai tsaye ko wasu ayyuka waɗanda ke buƙatar amfani da kuzari (in babu waɗannan, an saita 0). Wannan lissafin yana la'akari da dukkan sigogin da ake buƙata: jinsi, nauyi da kuma lokacin bayyanar jiki.

Tunda ma'adinan ma ana fitar dasu daga jiki da ruwa, saboda wannan dalili yana da kyau a ƙara ruwa na yau da kullun da ruwan ma'adinai. Wannan ɗayan hanyoyi mafi sauki don cike gibin karancin abubuwa masu mahimmanci. An ba da shawarar, tare da taimakon masanin abinci mai gina jiki, don ƙididdige yawan gishiri da ma'adanai kuma zana tsarin abinci bisa ga waɗannan ƙididdigar.

@ Evgeniya adobe.stock.com

Metabolism aiki ne mai rikitarwa da mai raunin jiki. Idan gazawa ta auku a daya daga cikin matakan anabolism ko catabolism, duka tsarin "biochemical" zai fadi. Matsaloli na rayuwa suna haifar da:

• gado;
• hanyar rayuwa mara kyau;
• cututtuka daban-daban;
• zama a yankin da ke da ƙarancin muhalli.

Babban dalilin gazawar shine rashin kula da jikin ku. Yawan abinci na tarkacen cuta annoba ce ta zamaninmu. Rashin cin abinci mara kyau da kuma rashin motsa jiki suna haifar da raguwa cikin kuzari. A sakamakon haka, mutane da yawa suna kiba tare da duk sakamakon.

Daga cikin alamun da ke nuna cewa mutum ya kamata ya yi aiki da ka'idar metabolism:

• ƙara ko rage nauyin jiki;
• tabarbarewa cikin ci ko, akasin haka, sha'awar ci gaba;
• gajiya na kullum;
• matsalolin fata na gani;
• lalata enamel hakori;
• m gashi da kusoshi;
• ƙara yawan fushi;
• bayyanar gudawa, canzawa tare da maƙarƙashiya;
• wuce gona da iri na kafafu da na baya (mafi sau da yawa).

Zai yiwu kuma ya zama dole don magance sakamakon rikicewar rayuwa. Amma wauta ce a dogara ga sakamako nan take. Saboda haka, yafi kyau kada ka fara kanka. Kuma idan hakan ta faru, kuna buƙatar juya zuwa ga kwararru kuma kuyi haƙuri.

@ Evgeniya adobe.stock.com

Yawan kumburi na rayuwa ya dogara ne kawai ba da yanayin ƙwayoyin halitta da salon rayuwa ba, har ma akan jinsi da shekaru. Matakan testosterone sun fi yawa a cikin maza. Godiya ga wannan, wakilan jima'i masu ƙarfi suna da saurin samun karfin tsoka. Kuma tsokoki suna buƙatar kuzari. Sabili da haka, ainihin metabolism a cikin maza ya fi girma - jiki yana cinye karin adadin kuzari (tushe - Cibiyar Nazarin Kimiyyar Kiwan Lafiya da Ilimin Humanan Adam, Jami'ar Kiwon Lafiya ta Samara, "Daidaitawar ƙimar basal na rayuwa ta hanyoyi daban-daban na tantancewa").

Mata, a gefe guda, sun fi dacewa su adana mai. Dalilin ya ta'allaka ne ga adadi mai yawa na homonin jima'i na mata - estrogens. An tilasta wa mata su sa ido a kan ƙididdigar su sosai, saboda ƙetare salon rayuwa mai kyau nan da nan ya amsa tare da ƙaruwa cikin nauyi.

Amma akwai wasu banda. Wasu maza suna iya samun nauyin da ya wuce kima, yayin da wasu mata ke da nutsuwa a wannan batun, har ma suna yawan cin abinci a kai a kai. Wannan saboda yawancin abubuwan da suka shafi saurin rayuwa suna da alaƙa sosai. Amma gabaɗaya, jinsi yana da babbar rawa.

Ga yawancin mutane, canjin canjin na asali yana canzawa tare da shekaru. Wannan yana da sauƙin lura ta hanyar lura da canje-canje a cikin sigar ku ko nau'in abokai. Ba ƙoƙarin tsayayya da lokaci ba, bayan shekaru 30-40, ko ma a baya, mutane da yawa sun fara yin duhu. Wannan ma muhimmi ne a cikin ectomorphs. A cikin samartakarsu, da kyar suke iya samun koda kilogram. Tare da shekaru, kilo yana zuwa da kansu. Ko da kuwa ba a cikin adadin kamar yadda yake a cikin meso- da endomorphs ba.

Don karfin gwiwa tsayayya da canje-canje masu alaƙa da shekaru, kuna buƙatar zama mai bin tsarin rayuwa mai kyau - ku ci da hikima kuma ku ba wa jiki aikin motsa jiki.

Idaya adadin kuzari dangane da bukatun mutum (dabaru don taimakawa), motsa jiki, da maye gurbinsu zai zama al'ada. Sai dai idan, tabbas, akwai wasu nau'ikan matsaloli.

Yadda ake cin abinci daidai? Don ba da hankali sosai ga samfuran, godiya ga abin da ake aiwatar da ayyuka na rayuwa cikin jiki daidai. Abincin ya zama mai arziki:

• m fiber kayan lambu - karas, kabeji, beets, da dai sauransu;
• 'ya'yan itace;
• ganye;
• nama mara kyau;
• abincin teku.

Lokacin zabar kowane irin abinci, har ma mafi amfani, ana bada shawarar ginawa akan yanayin farko na lafiyar.

Misali, a cikin mutane masu kiba, musamman bayan shekaru 40-45, haɗarin kamuwa da gout yana ƙaruwa, ko kuma ya riga ya wanzu.

A irin wannan yanayi, an hana shi cin zobo da alayyafo daga ganye. Raspberries, cranberries da inabi an hana su daga 'ya'yan itace da' ya'yan itace. A wasu lokuta, tare da babban cholesterol, an keɓance wasu daga cikin abincin teku, misali, jatan lande.

Ana ba da shawarar a ci sau da yawa kuma a rarrabe, ba tare da yin watsi da karin kumallo ba, don yin la'akari da jituwa da kayayyakin. Zai fi kyau ko dai kuyi nazarin batun daki-daki, ko ku nemi taimako daga kwararre. Tunda jiki yana aiki da abin da aka bashi, za a iya lasafta ƙoshin lafiya na al'ada ne kawai idan aka tsara tsarin cin abinci la'akari da buƙatun mutum da halaye na jiki.

Kalli bidiyon: How Do You Define Metabolism (Nuwamba 2024).