Kodi mwamvapo kangati mawu oti 'Metabolism'? Mwina munamvapo wina akunena kuti, "O, kagayidwe kanga ka thupi kamayenda pang'onopang'ono, kotero ndine wonenepa." Kapena mwina munaganizapo kuti, "Ali ndi mwayi, ali ndi kagayidwe ka thupi mwachangu, kotero sawonjezera kulemera." Kodi kagayidwe ka thupi kwenikweni n'chiyani? Kodi kamakhudza kulemera kwa thupi kokha? Tiyeni tikambirane za izi lero m'njira yosavuta yomwe mungamvetse.
Mwachidule, kodi Metabolism ndi chiyani?
Ganizirani thupi lanu ngati injini m'galimoto. Monga momwe mumafunira mafuta kuti muyendetse galimoto yanu, kuyatsa magetsi, ndikuyatsa AC, thupi lanu limafunikira mphamvu kuti ligwire ntchito. Kagayidwe kachakudya ndi njira yovuta ya mankhwala yomwe imasintha chakudya chomwe mumadya kukhala mphamvu. Izi zimachitika mu selo iliyonse m'thupi lanu, sekondi iliyonse. Mphamvu imeneyi ndi yomwe imakulolani kupuma, kuyenda, kuganiza, ndikuchira matenda. Sikuti zokhazo, zimathandizanso kuti mtima wanu ugwire bwino ntchito komanso kutentha kwa thupi lanu kuyendetsedwe ngakhale mutagona.
Tikamalankhula za kagayidwe kachakudya, nthawi zambiri timangoganizira za kutentha ma calories kuchokera ku chakudya. Ichi ndi chomwe timachitcha kuti metabolic rate yanu, kapena ``Metabolic Rate.'' Chimapangidwa ndi magawo atatu akuluakulu.
| Momwe mphamvu zimagwiritsidwira ntchito | Mwachidule... |
|---|---|
| Mlingo wa Kagayidwe kachakudya (BMR) | Mphamvu zomwe thupi lanu limagwiritsa ntchito pazinthu zoyambira monga kusunga mtima wanu ukugunda ndi kupuma, ngakhale simukuchita chilichonse, kungopuma. |
| Zotsatira za Kutentha kwa Chakudya | Mphamvu zomwe zimafunika kuti chakudya chomwe mumadya chigayidwe bwino komanso kuyamwa michere yomwe ili m'thupi. |
| Zochita Zathupi | Mphamvu zomwe mumagwiritsa ntchito pa chilichonse chomwe mumachita, monga kuyenda, kuthamanga, kuchita masewera olimbitsa thupi, komanso kugwira ntchito zapakhomo. |
Anthu ambiri amaganiza kuti kagayidwe kachakudya ndi chinthu chomwe tingasinthe mosavuta ndikulamulira kulemera kwathu. Koma zoona zake n'zakuti ndi zovuta kwambiri. Ndi dongosolo lodabwitsa lomwe limakhudza thanzi lanu lonse.
Kodi ndi zinthu ziti zazikulu zomwe zimachitika m'thupi chifukwa cha kagayidwe kachakudya?
Kagayidwe ka thupi ka thupi kamakhala kosatha. Kamagwira ntchito ngakhale mutagona. Nazi zina mwa zinthu zazikulu zomwe zimachitika:
- Kupuma.
- Kuyenda kwa magazi m'thupi lonse.
- Kugaya chakudya.
- Kupanga maselo atsopano m'thupi ndi kukonza maselo owonongeka.
- Kulamulira kuchuluka kwa mahomoni.
- Kusunga kutentha kwa thupi kosasintha.
Chofunika kwambiri n’chakuti kagayidwe kanu ka thupi sikagwira ntchito nthawi zonse pa “liwiro” lomwelo. Limadziwa momwe lingasinthire kuchuluka kwa mphamvu zomwe limagwiritsa ntchito kuti ligwirizane ndi zochitika zosiyanasiyana, monga nthawi yomwe mumadya, nthawi yomwe mumasala kudya, nthawi yomwe mumachita masewera olimbitsa thupi, nthawi yomwe mukudwala, komanso nthawi yomwe muli ndi pakati.
Anabolism ndi Catabolism: Ntchito Yogwirira Ntchito ya Thupi
Pali njira ziwiri zazikulu zogwiritsira ntchito kagayidwe kachakudya. Taganizirani ngati malo ochitira masewera olimbitsa thupi.
1. Katabolism: Kugawikana kwa zinthu
Izi zikuphatikizapo kuswa zakudya zazikulu (chakudya, mapuloteni, mafuta) zomwe zili muzakudya zomwe mumadya m'zidutswa zazing'ono zomwe zingagwiritsidwe ntchito popanga mphamvu. Zili ngati kuswa nkhuni yayikulu m'zidutswa zazing'ono ndikuyiyika mu chitofu.
- Chakudya chimasanduka shuga, womwe ndi shuga m'magazi athu.
- Mapuloteni amagawidwa kukhala ma amino acid.
- Mafuta amagawidwa kukhala mafuta acids.
2. Anabolism: Kumanga zinthu
Iyi ndi mbali ina ya katabolism. Chomwe chimachitika apa ndi chakuti thupi limagwiritsa ntchito zidutswa zoswekazo popanga zinthu zatsopano, zazikulu. Zili ngati kuyika njerwa zazing'ono pamodzi kuti zimange khoma lalikulu.
- Mukavulala, njira imeneyi imapanga maselo atsopano kuti achire.
- Izi ndizofunikira kwambiri pakukula kwa mafupa ndi minofu.
Kodi pali ubale weniweni pakati pa kagayidwe kachakudya ndi kulemera kwa thupi?
Ili ndiye vuto lalikulu lomwe anthu ambiri ali nalo. Mwambi wakuti, "Ndikulemera chifukwa kagayidwe kanga ka thupi kamachepa" si woona konse. Nthawi zambiri, kagayidwe ka thupi sikokha komwe kamayambitsa kunenepa kwambiri.
Mwachidule, ngati thupi lanu limatenga mphamvu (ma calories) zambiri kuchokera ku chakudya kuposa zomwe limagwiritsa ntchito patsiku, mphamvu yowonjezerayo imasungidwa ngati mafuta m'thupi. Izi zikutanthauza kuti mumalemera. Ngati mutenga mphamvu zochepa kuchokera ku chakudya kuposa zomwe mumagwiritsa ntchito, thupi lanu limayamba kugwiritsa ntchito mphamvu (mafuta) zomwe zimasungidwa mmenemo. Pamenepo ndi pamene mumataya thupi.
Ngakhale kuti kagayidwe ka thupi ka thupi lanu kamakhudza izi, si chinthu chokhacho chomwe chimayambitsa izi. Pali zinthu zina zambiri zomwe zimakhudza izi, kuphatikizapo zomwe mumadya, kuchuluka kwa zochita zanu, kugona kwanu, ndi mahomoni.
Kodi 'Fast' ndi 'Slow' Metabolism ndi chiyani?
- Kagayidwe kachakudya Kofulumira: Ngati 'BMR' ya munthu, ndiko kuti, chiwerengero cha ma calories omwe amatenthedwa ali chilili, ndi yokwera, timaitcha 'kagayidwe kachakudya kofulumira'.
- Kagayidwe kachakudya Pang'onopang'ono: Ngati 'BMR' ya munthu ili yochepa, imatchedwa 'kagayidwe kachakudya pang'onopang'ono'.
Koma kumbukirani, kungoti kagayidwe ka thupi ka munthu kamayenda mofulumira sizitanthauza kuti ndi woonda. Ndipo kungoti kamayenda pang'onopang'ono sizitanthauza kuti ndi wonenepa.
Kodi matenda a metabolic amatha kuchitika?
Inde, nthawi zina pamakhala zolakwika zina munjira yovutayi. Izi timazitcha matenda a kagayidwe kachakudya. Izi zitha kuchitika pazifukwa zosiyanasiyana.
| Chifukwa | Mwachitsanzo... |
|---|---|
| Kusowa zakudya | Kusowa kwa vitamini D kumachepetsa kuyamwa kwa calcium m'thupi komanso kufooketsa mafupa. Kusowa kwa ayoni kumayambitsa kuchepa kwa magazi m'thupi. |
| Kusalingana kwa kalori | Kudya pang'ono kwambiri kwa nthawi yayitali kungathandize kuchepetsa kagayidwe ka thupi. Kudya kwambiri kungayambitse kunenepa. |
| Kulephera kwa ma enzyme | Mu matenda ena obadwa nawo (monga Phenylketonuria - PKU), thupi limatha kusowa ma enzyme ofunikira kuti liwononge mapuloteni ena. |
| Kusalingana kwa mahomoni | Matenda a chithokomiro angayambitse kuchepa kwa kagayidwe kachakudya (hypothyroidism) kapena kufulumizitsa kagayidwe kachakudya (hyperthyroidism). |
| Mankhwala, mankhwala osokoneza bongo ndi poizoni | Kugwiritsa ntchito mankhwala monga corticosteroids kwa nthawi yayitali kungayambitse kunenepa kwambiri. Kumwa mowa mopitirira muyeso kungasokoneze ntchito ya chiwindi. |
Pali mitundu iwiri ya matendawa makamaka:
- Matenda a kagayidwe kachakudya omwe amalowa m'thupi: Izi zimakula munthu akakula . Mtundu uwu ndi wofala kwambiri. Zitsanzo:
- Matenda a shuga - (Ili ndi matenda ofala kwambiri a kagayidwe kachakudya)
- Matenda a chithokomiro
- Kunenepa Kwambiri ndi Kuchepa kwa Thupi
- Kukana kwa insulin
- Matenda obadwa nawo a kagayidwe kachakudya: Awa ndi matenda osowa omwe amayamba chifukwa cha zilema za majini. Zitsanzo:
- Matenda osungira glycogen
- Matenda a Wilson
- Matenda a Tay-Sachs
Kodi ndingatani kuti ndikhale ndi thanzi labwino la kagayidwe kachakudya?
Nthawi zambiri zimakhala zovuta kuti mulamulire kuchuluka kwa kagayidwe kachakudya m'thupi lanu (BMR). Zimatengera zaka zanu, jenda, ndi majini. Komabe, pali zinthu zingapo zomwe mungachite kuti kagayidwe kanu kachakudya kakhale koyenera komanso kochirikizidwa.
- Idyani chakudya chokwanira pa nthawi yake: Musamadumphe chakudya chanu chachikulu. Kuchita zimenezi kungathandize kuti kagayidwe ka thupi kachepe.
- Sankhani zakudya zopatsa thanzi: Sankhani zakudya zokhala ndi zipatso zatsopano, ndiwo zamasamba, mapuloteni opanda mafuta ambiri (nsomba, nkhuku), nyemba, ndi mafuta abwino.
- Khalani otanganidwa: Kuchita masewera olimbitsa thupi, makamaka masewera olimbitsa thupi, monga kunyamula zolemera. Minofu imatentha ma calories ambiri kuposa mafuta, ngakhale mutangoyima chilili.
- Gonani mokwanira: Gonani mokwanira komanso mwabwino ndikofunikira kwambiri pa kagayidwe kanu ka thupi. Kusagona mokwanira kungasokoneze ntchito ya mahomoni ndikuchepetsa kugwiritsa ntchito mphamvu moyenera.
- Imwani madzi okwanira: Madzi ndi ofunikira kuti kagayidwe ka thupi kagwire bwino ntchito. Ngakhale kusowa madzi pang'ono m'thupi kungathe kuchepetsa kagayidwe ka thupi.
- Musamalamulire zakudya zanu mwachisawawa: Zakudya zopitirira muyeso zomwe zimachepetsa kwambiri kuchuluka kwa chakudya chomwe mumadya zimachepetsa kagayidwe ka thupi lanu.
Ndingadziwe bwanji ngati kagayidwe kanga ka thupi ndi kabwino?
Sitingangonena kuti, "Ndikumva ngati kagayidwe kanga ka thupi kakuchepa." Zimenezo zitha kudziwika kokha ndi mayeso azachipatala. Mayeso awiri akuluakulu a magazi omwe madokotala amagwiritsa ntchito kuti adziwe momwe thupi lanu limagwirira ntchito komanso momwe limagwirira ntchito ndi Basic Metabolic Panel (BMP) ndi Comprehensive Metabolic Panel (CMP).
Ngati muli ndi nkhawa ndi kulemera kwanu, kutopa kosalekeza, kapena zizindikiro zina zosamveka bwino, onetsetsani kuti mwalankhula ndi dokotala wanu. Musayese kudzipatsa mankhwala kutengera zomwe mwawerenga pa intaneti. Dokotala wanu adzakuyesani ngati pakufunika kutero ndipo adzakupatsani chidziwitso chomveka bwino cha thanzi lanu.
Uthenga Wopita Nawo Kunyumba
- Kagayidwe kachakudya sikuti ndi kulemera kokha, koma ndi dongosolo lodabwitsa lomwe limapatsa mphamvu thupi lanu komanso limasamalira mphamvu.
- Simungasinthe mosavuta kuchuluka kwa kagayidwe kachakudya m'thupi lanu (BMR), koma mutha kuthandizira kagayidwe kanu kachakudya m'thupi lanu lonse kudzera mu moyo wathanzi.
- Nthawi zambiri, kulemera kwa thupi kumadalira kuchuluka kwa mphamvu (ma calories) omwe mumalandira ndi kuchuluka kwa mphamvu zomwe mumagwiritsa ntchito.
- Ngati muli ndi mafunso okhudza kagayidwe ka thupi lanu kapena kusintha kwa kulemera kwanu kosaneneka kapena kutopa, musaganize ndipo funsani upangiri kwa dokotala wodziwa bwino ntchito.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment