Sau nawa ka taɓa jin kalmar 'Metabolism'? Wataƙila ka ji wani yana cewa, "Oh, metabolism dina yana da jinkiri, don haka ina da kiba." Ko kuma wataƙila ka yi tunanin, "Ya yi sa'a, yana da metabolism mai sauri, don haka baya ƙara nauyi." Menene ainihin metabolism? Shin yana shafar nauyin jiki ne kawai? Bari mu yi magana game da shi a yau ta hanya mai sauƙi da za ka iya fahimta.
A taƙaice dai, menene Metabolism?
Ka yi tunanin jikinka a matsayin injin mota. Kamar yadda kake buƙatar man fetur don kunna motarka, kunna fitilu, da kunna AC, haka nan jikinka yana buƙatar makamashi don yin aiki. Tsarin narkewar abinci shine tsari mai rikitarwa na sinadarai wanda ke canza abincin da kake ci zuwa kuzari. Wannan yana faruwa a kowace ƙwayar halitta a jikinka, kowace daƙiƙa. Wannan kuzarin shine abin da ke ba ka damar numfashi, tafiya, tunani, da murmurewa daga rashin lafiya. Ba wai kawai hakan ba, yana kuma sa zuciyarka ta buga da kuma daidaita yanayin zafin jikinka ko da lokacin da kake barci.
Idan muka yi magana game da metabolism, sau da yawa muna tunanin ƙona kalori daga abinci kawai. Wannan shine abin da muke kira ƙimar metabolism ɗinku, ko "Ƙimar Metabolic." Ya ƙunshi manyan sassa uku.
| Yadda ake kashe kuzari | Kawai a ce... |
|---|---|
| Matsakaicin Narkewar Jiki (BMR) | Yawan kuzarin da jikinka ke amfani da shi wajen abubuwa na yau da kullun kamar kiyaye bugun zuciyarka da numfashi, koda lokacin da ba ka yin komai, kawai hutawa. |
| Tasirin thermal na Abinci | Ƙarfin da ake buƙata don narkar da abincin da kuke ci da kuma shan sinadaran da ke cikinsa. |
| Ayyukan Jiki | Ƙarfin da kake kashewa a duk abin da kake yi, kamar tafiya, gudu, motsa jiki, da kuma yin ayyukan gida. |
Mutane da yawa suna tunanin cewa metabolism wani abu ne da za mu iya canzawa cikin sauƙi mu kuma sarrafa nauyinmu. Amma gaskiyar magana ta fi rikitarwa. Tsarin ne mai ban mamaki wanda ke shafar lafiyar ku gaba ɗaya.
Mene ne manyan abubuwan da ke faruwa a cikin jiki saboda metabolism?
Tsarin metabolism ɗinka ba ya tsayawa. Yana aiki ko da lokacin da kake barci. Ga wasu manyan abubuwan da ke faruwa:
- Numfashi.
- Zagayawan jini a ko'ina cikin jiki.
- Narkewa.
- Ƙirƙirar sabbin ƙwayoyin halitta a jiki da kuma gyara ƙwayoyin halitta da suka lalace.
- Sarrafa matakan hormones.
- Kula da yanayin zafin jiki akai-akai.
Abu mafi mahimmanci shine cewa tsarin metabolism ɗinka ba koyaushe yake aiki a "gudun" iri ɗaya ba. Ya san yadda zai canza adadin kuzarin da yake amfani da shi don dacewa da yanayi daban-daban, kamar lokacin cin abinci, lokacin azumi, lokacin motsa jiki, lokacin da kake rashin lafiya, da kuma lokacin daukar ciki.
Anabolism da Catabolism: Bita na Jiki
Akwai manyan hanyoyi guda biyu a cikin metabolism. Ka yi tunanin hakan kamar babban bita.
1. Kataloniya: Rushewar abubuwa
Wannan ya ƙunshi raba manyan abubuwan gina jiki (carbohydrates, furotin, mai) a cikin abincin da kuke ci zuwa ƙananan guntu waɗanda za a iya amfani da su don samar da kuzari. Kamar karya babban katako zuwa ƙananan guntu ne a saka shi a cikin murhu.
- Ana canza carbohydrates zuwa glucose, wanda shine sukarin da ke cikin jininmu.
- Ana raba furotin zuwa amino acid.
- Ana raba kitse zuwa fatty acids.
2. Tsarin Halitta: Gina abubuwa
Wannan shi ne ɗayan ɓangaren na ɓarna. Abin da ke faruwa a nan shi ne cewa jiki yana amfani da waɗannan guntun da suka karye don gina sabbin abubuwa, manyan abubuwa. Kamar haɗa ƙananan tubalan ne don gina babban bango.
- Idan ka samu rauni, wannan tsari yana ƙirƙirar sabbin ƙwayoyin halitta don warkar da shi.
- Wannan yana da mahimmanci ga ci gaban ƙashi da ci gaban tsoka.
Menene ainihin alaƙar da ke tsakanin metabolism da nauyin jiki?
Wannan ita ce babbar matsalar da mutane da yawa ke fuskanta. Karin maganar da ake yi cewa, "Ina ƙara kiba ne saboda tsarin metabolism dina yana jinkiri" ba gaskiya ba ne gaba ɗaya. A lokuta da yawa, tsarin metabolism ba shine kawai dalilin da ke haifar da ƙaruwa ko raguwar nauyi ba.
A taƙaice dai, idan jikinka yana shan ƙarin kuzari (kalori) daga abinci fiye da yadda yake amfani da shi a rana, wannan ƙarin kuzarin yana adanawa a matsayin kitsen jiki. Wannan yana nufin za ka ƙara nauyi. Idan ka sha ƙarancin kuzari daga abinci fiye da yadda kake amfani da shi, jikinka zai fara amfani da kuzarin (kitse) da aka adana a ciki. A lokacin ne za ka rage nauyi.
Duk da cewa metabolism na jikinka yana tasiri ga wannan tsari, ba shi kaɗai ba ne abin da ke shafar sa. Akwai wasu abubuwa da yawa da ke shafar sa, ciki har da abin da kake ci, matakin aikinka, barcinka, da kuma hormones.
Menene "Sauri" da "Slow" Metabolism?
- Saurin Tattarawa a Jiki: Idan "BMR" na mutum, wato adadin kalori da aka ƙone yayin da yake tsaye kawai, ya yi yawa, to muna kiransa "sauri natattatawa".
- Tsarin Metabolism a Sanyi: Idan "BMR" na mutum ya yi ƙasa, ana kiransa "saurin metabolism".
Amma ku tuna, kawai saboda yadda wani ke sarrafa metabolism ɗinsa da sauri ba yana nufin cewa ya yi siriri ba. Kuma kawai saboda yana jinkirin aiki ba yana nufin yana da kiba ba.
Shin matsalolin metabolism na iya faruwa?
Eh, wani lokacin akwai wasu kurakurai a cikin wannan tsari mai rikitarwa. Muna kiran waɗannan matsalolin metabolism. Waɗannan na iya faruwa saboda dalilai daban-daban.
| Dalili | Misali... |
|---|---|
| Rashin abinci mai gina jiki | Rashin sinadarin bitamin D yana rage shan sinadarin calcium kuma yana raunana ƙashi. Rashin sinadarin iron yana haifar da rashin jini. |
| Rashin daidaito a kalori | Cin abinci mai yawa na tsawon lokaci zai iya rage yawan kuzarin da kake samu. Cin abinci mai yawa zai iya haifar da karuwar kiba. |
| Rashin sinadarin enzyme | A wasu cututtukan da aka haifa a lokacin haihuwa (misali Phenylketonuria - PKU), jiki na iya rasa enzymes da ake buƙata don wargaza wasu sunadarai. |
| Rashin daidaituwar hormonal | Cututtukan thyroid na iya haifar da raguwar metabolism (hypothyroidism) ko kuma ƙaruwar saurin aiki (hyperthyroidism). |
| Magunguna, magunguna da guba | Shan magunguna kamar corticosteroids na dogon lokaci na iya haifar da ƙaruwar nauyi. Shan barasa fiye da kima na iya shafar aikin hanta. |
Akwai nau'ikan wannan cuta guda biyu galibi:
- Matsalolin metabolism da ke tasowa: Waɗannan suna tasowa daga baya . Wannan shine nau'in da aka fi sani. Misalan:
- Ciwon suga (Wannan ita ce cutar da ta fi yawa a cikin mata masu juna biyu)
- Cututtukan thyroid
- Kiba da Ƙananan Kiba
- Juriyar Insulin
- Matsalolin da suka shafi metabolism: Waɗannan cututtuka ne da ba kasafai ake samun su ba sakamakon lahani na kwayoyin halitta. Misalan:
- Cututtukan ajiyar Glycogen
- Cutar Wilson
- Cutar Tay-Sachs
Me zan iya yi don kiyaye lafiyar metabolism?
Sau da yawa yawan sinadarin metabolism naka (BMR) yana da wahala a gare ka ka sarrafa shi. Ya danganta da shekaru, jinsi, da kuma kwayoyin halittarka. Duk da haka, akwai wasu abubuwa da za ka iya yi don kiyaye tsarin metabolism naka gaba ɗaya cikin koshin lafiya da kuma tallafawa.
- Ku ci abinci mai kyau a kan lokaci: Kada ku manta da manyan abincin da kuke ci. Yin hakan zai iya rage yawan kuzarin da kuke samu.
- Zaɓi abinci mai gina jiki: Zaɓi abinci mai wadataccen 'ya'yan itatuwa, kayan lambu, furotin marasa kitse (kifi, kaza), legumes, da kitse masu lafiya.
- Ka kasance mai aiki tukuru: Motsa jiki, musamman motsa jiki na ƙarfi, kamar ɗaga nauyi. Tsoka tana ƙona kalori fiye da kitse, ko da kuwa kana tsaye cak.
- Samun isasshen barci: Samun isasshen barci mai kyau yana da matuƙar muhimmanci ga tsarin metabolism ɗinka. Rashin samun isasshen barci na iya kawo cikas ga aikin hormones da kuma rage ingancin amfani da kuzarinka.
- Shan isasshen ruwa: Ruwa yana da mahimmanci ga tsarin metabolism na jiki don yin aiki yadda ya kamata. Ko da ɗan ƙarancin ruwa a jiki na iya rage yawan metabolism.
- Kada ka sarrafa abincinka ba tare da son rai ba: Cin abinci mai tsanani wanda ke rage yawan abincin da kake ci zai rage yawan kuzarin da kake samu.
Ta yaya zan san ko metabolism dina yana da lafiya?
Ba za mu iya cewa kawai ba, "Ina jin kamar metabolism dina yana raguwa." Ana iya tantance hakan ne kawai da gwaje-gwajen likita. Biyu daga cikin manyan gwaje-gwajen jini da likitoci ke amfani da su don tantance daidaiton sinadarai da metabolism na jikinka sune Basic Metabolic Panel (BMP) da Comprehensive Metabolic Panel (CMP).
Idan kana da damuwa game da nauyinka, gajiyar da kake yi akai-akai, ko wasu alamu marasa dalili, ka tabbata ka yi magana da likitanka. Kada ka yi ƙoƙarin yin maganin kanka bisa ga abin da ka karanta a intanet. Likitanka zai yi maka gwaje-gwaje idan ya cancanta kuma ya ba ka fahimtar lafiyarka sosai.
Saƙon Ɗauka Gida
- Tsarin narkewar abinci ba wai kawai yana da alaƙa da nauyi ba ne. Tsarin ne mai ban mamaki wanda ke samar da makamashi ga jikinka kuma yana sarrafa kuzari.
- Ba za ka iya canza ƙimar metabolism ɗinka na basal (BMR) cikin sauƙi ba, amma za ka iya tallafawa tsarin metabolism ɗinka gaba ɗaya ta hanyar salon rayuwa mai kyau.
- A mafi yawan lokuta, nauyin jiki ya dogara ne akan daidaito tsakanin adadin kuzari (kalori) da kuke sha da kuma adadin kuzarin da kuke kashewa.
- Idan kana da tambayoyi game da yadda kake sarrafa metabolism ko canje-canjen nauyi ko gajiya ba tare da wani dalili ba, kada ka yi zato kuma ka nemi shawara daga likita mai ƙwarewa.
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