Kia ako tātou mō te 'metabolism', e pā ana ki te taumaha o te tinana! (Metabolism)

E hia ngā wā kua rongo koe i te kupu 'Metabolism'? Tērā pea kua rongo koe i tētahi e kī ana, "Āe, he puhoi taku metabolism, nō reira he momona ahau." Tērā pea kua whakaaro koe, "He waimarie ia, he tere tana metabolism, nō reira kāore ia e taumaha." He aha rawa te metabolism? Ka pā anake ki te taumaha o te tinana? Me kōrero tātou mō tēnei i tēnei rā i roto i tētahi huarahi māmā ka taea e koe te mārama.

He aha te tikanga o te Metabolism?

Whakaarohia tō tinana he miihini i roto i te motuka. Pērā i te hiahia ki te penehīni hei whakahaere i tō motuka, hei whakakā i ngā rama, hei whakakā hoki i te hauhautanga, me hiahia hoki tō tinana ki te pūngao hei mahi. Ko te pākia o te kai te tukanga matū matatini e huri ai te kai e kainga ana e koe hei pūngao. Ka puta tēnei i roto i ia pūtau o tō tinana, i ia hēkona. Mā tēnei pūngao koe e āhei ai ki te manawa, ki te hikoi, ki te whakaaro, me te ora mai i te mate. Ehara i te mea koinā anake, engari ka pupuri hoki i te pao o tō ngākau me te whakahaere i te pāmahana o tō tinana ahakoa kei te moe koe.

Ina kōrero tātou mō te pākia o te tinana, he maha ngā wā ka whakaaro noa tātou ki te tahu i ngā kaora mai i te kai. Koinei te mea e kiia nei e tātou ko tō tere pākia, ko te "Rere Pākia" rānei. E toru ngā wāhanga matua o tēnei.

He tokomaha te hunga e whakaaro ana he mea ngāwari te whakarerekē me te whakahaere i te pākia o te tinana. Engari he tino uaua te pono. He pūnaha whakamiharo e pā ana ki tō hauora whānui.

He aha ngā mea matua e pā ana ki te pākia o te tinana?

Kāore tō pūnaha pākia e mutu. Ka mahi tonu ahakoa kei te moe koe. Anei ētahi o ngā mea matua e tupu ana:

• Te manawa.
• Te rere o te toto puta noa i te tinana.
• Te nakunaku.
• Te hanga pūtau hou i roto i te tinana me te whakatika i ngā pūtau kua pakaru.
• Te whakahaere i ngā taumata homoni.
• Te pupuri i te pāmahana tinana pumau.

Te Anabolism me te Catabolism: Te Awheawhe Tinana

E rua ngā tukanga matua o te pākia o te tinana. Whakaarohia he rite ki tētahi awheawhe nui.

1. Te Whakangaromanga: Te pakaru o ngā mea

Ko tā tēnei he wawahi i ngā matūkai nunui (ngā warowaihā, te pūmua, te ngako) i roto i te kai ka kainga e koe kia iti ake hei whakaputa pūngao. He rite ki te wawahi i tētahi poro rākau nui kia iti ake, kātahi ka maka ki roto i te oumu.

• Ka hurihia ngā warowaihā hei kūhuka, arā, te huka i roto i ō tātou toto.
• Ka pakaru te pūmua ki ngā waikawa amino.
• Ka pakaruhia ngā ngako hei waikawa ngako.

2. Anabolism: Te hanga mea

Koinei te taha kē atu o te catabolism. Ko te mea e tupu ana i konei ko te whakamahi a te tinana i aua wahi pakaru hei hanga i ngā mea hou, nui ake. He rite ki te hanga pereki iti hei hanga i tētahi pakitara nui.

• Ina pāngia koe e te whara, ka hangaia e tēnei tukanga he pūtau hou hei whakaora.
• He mea nui tēnei mō te tipu o te wheua me te whanaketanga o ngā uaua.

He aha te whanaungatanga tūturu i waenga i te pākia o te tinana me te taumaha?

Koinei te raruraru nui rawa atu o te tini tāngata. Kāore i te tino pono te kīwaha, "Kei te piki haere taku taumaha nā te mea he puhoi taku pākia o te tinana". I te nuinga o te wā, ehara i te mea ko te pākia o te tinana anake te take o te pikinga, te hekenga rānei o te taumaha.

Hei whakarāpopototanga, ki te nui ake te kaha (calories) e tangohia ana e tō tinana mai i te kai i tana e whakamahi ana i te rā, ka rongoatia taua kaha tāpiri hei ngako tinana. Ko te tikanga ka piki ake tō taumaha. Ki te iti iho te kaha e tangohia ana e koe mai i te kai i tana e whakamahi ana, ka tīmata tō tinana ki te whakamahi i te kaha (ngako) e rongoatia ana i roto. Koinā te wā ka heke tō taumaha.

Ahakoa he pānga tō pākia o te tinana ki tēnei tukanga, ehara i te mea koinei anake te mea nui. He maha atu anō ngā mea e pā ana ki tēnei, tae atu ki tāu e kai ana, tō taumata mahi, tō moe, me ngā homoni.

He aha te pākia tere me te pākia puhoi?

• Te Pūnaha Whakaora Tere: Mena he nui te `BMR` o te tangata, arā, te maha o ngā kaora i tahuna i a ia e tū ana, ka kiia tēnei he `pūnaha whakaora tere`.
• Te Pūngao Puhoi: Ki te iti te `BMR` o te tangata, ka kiia tēnei he `pūngao puhoi`.

Engari kia maumahara, ahakoa he tere te pākia o te tinana o te tangata, ehara i te mea he hiroki ia. Ā, ahakoa he puhoi, ehara i te mea he momona ia.

Ka taea te puta mai ngā mate pāwera o te pūnaha io?

Ae, i ētahi wā ka puta ētahi hapa i roto i tēnei tukanga uaua. Ka kiia ēnei he mate pāwera o te pūnaha io. He maha ngā take ka puta ai ēnei.

E rua ngā momo matua o tēnei mate:

• Ngā mate pāwera o te pūnaha io: Ka puta ake ēnei i muri mai i te oranga. Koinei te momo tino noa. Ngā tauira:
• Mate huka - (Koinei te mate pākia tino noa)
• Ngā mate tairoi
• Momona me te Taumaha iti
• Te ātete ki te insulin
• Ngā mate pūmua tuku iho: He mate onge ēnei e puta mai ana i ngā hapa ira. Hei tauira:
• Ngā mate rokiroki glycogen
• Te mate a Wilson
• Te mate Tay-Sachs

He aha taku e taea ai te pupuri i te hauora o te pākia o te tinana?

He uaua te whakahaere i tō tere pākia o te tinana (BMR). Kei runga i ngā āhuatanga pēnei i tō tau, tō ira tangata, me ō ira whānau. Heoi anō, he iti noa ngā mea ka taea e koe te mahi hei pupuri i te hauora me te tautoko i tō pākia o te tinana.

• Kai i ngā kai taurite i te wā tika: Kaua e mahue ō kai matua. Mā te mahi pēnā ka whakaroa i tō pūnaha pākia o te tinana.
• Kōwhiria ngā kai whai kiko: Kōwhiria ngā kai he nui ngā hua hou, ngā huawhenua, te pūmua kikokore (ika, heihei), ngā pīni, me ngā ngako hauora.
• Kia kaha tonu: Whakakorikori tinana, inā koa ko te whakangungu kaha, pērā i te hiki taumaha. He nui ake ngā kaora e tahuna ana e te uaua i te ngako, ahakoa kei te tū noa koe.
• Kia nui te moe: He mea nui te nui o te moe, kia kounga hoki mō tō pūnaha io. Mā te kore e nui te moe ka whakararuraru i te mahi a ngā homoni, ka whakaiti hoki i te whai huatanga o tō whakamahinga pūngao.
• Inumia he wai nui: He mea nui te wai kia pai ai te mahi a ngā tukanga pākia o te tinana. Ahakoa te iti o te wai i roto i te tinana ka taea te whakaroa i te pākia o te tinana.
• Kaua e whakahaere noa i tāu kai: Mā ngā kai tino nui e whakaiti nui ana i te nui o te kai e kainga ana e koe ka whakaroa i tō pūnaha pākia.

Me pēhea taku mōhio kei te ora taku pūnaha pākia?

Kāore e taea te kī noa, "Kei te pōturi haere taku pākia o te tinana." Ka taea anake te whakatau i tēnā mā roto i ngā whakamātautau hauora. Ko ngā whakamātautau toto matua e rua e whakamahia ana e ngā tākuta hei whakatau i te taurite matū me te pākia o te tinana ko te Basic Metabolic Panel (BMP) me te Comprehensive Metabolic Panel (CMP).

Mena kei te āwangawanga koe mō tō taumaha, mō te ngenge tonu, mō ētahi atu tohumate kāore i te whakamāramatia, me kōrero ki tō tākuta. Kaua e ngana ki te rongoā i a koe anō i runga i ngā mea i pānuihia e koe i te ipurangi. Ka whakahaerehia e tō tākuta he whakamātautau mēnā e tika ana, ā, ka hoatu he māramatanga mārama ki a koe mō tō hauora.