Gaskiya Game da Metabolism

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Mata da yawa suna saurin zargi metabolism yayin da karin fam ɗin suka ƙi fitowa. Ba da sauri ba. Tunanin cewa ƙarancin ƙarancin ƙwayar cuta koyaushe yana da alhakin yawan wuce kima shine ɗaya daga cikin rashin fahimta game da metabolism, in ji mai bincike James Hill, Ph.D., darektan Cibiyar Kula da Abinci na ɗan adam a Cibiyar Kimiyyar Lafiya ta Jami'ar Colorado a Denver. Kuma ko da kuna da saurin haɓakar metabolism a hankali fiye da matsakaici, ba yana nufin cewa an ƙaddara ki zama mai kiba ba.

Saboda dukan batun na iya zama mai ruɗani, Shape ya je wurin masana don kawar da wasu tatsuniyoyi na yau da kullun game da metabolism. Daga kwaya zuwa barkono barkono zuwa bugun ƙarfe, karanta don ainihin abin da ke faruwa akan abin da yake yi kuma baya haɓaka ƙimar ku na rayuwa (RMR) don taimaka muku zubar da waɗannan ƙarin fam har abada.

Q: Muna jin labarin metabolism koyaushe, amma menene daidai?

A: A cikin kalmomi masu sauƙi, metabolism shine ƙimar da jikin ku ke lalata abubuwan gina jiki a cikin abinci don samar da kuzari, Hill yayi bayani. mutumin da ke da "sauri" metabolism, alal misali, yana amfani da adadin kuzari da sauri, a wasu lokuta yana sauƙaƙa kawar da wuce gona da iri.

Q: Menene abubuwan da ke ƙayyade metabolism?

A: Haɗin jiki shine babban abin da ke ƙayyade RMR ɗin ku, ko adadin adadin kuzari da jikin ku ke ƙonawa yayin hutawa. A cewar Hill, mafi yawan adadin kitse mara kitse da kuke da shi (gami da tsokar tsoka, ƙasusuwa, gabobin jiki, da sauransu), mafi girman ƙimar ku na rayuwa zai kasance. Wannan ya bayyana dalilin da ya sa matsakaicin namiji yana da kashi 10-20 bisa dari mafi girma fiye da matsakaicin mace. Hakanan, RMR na mace mai ƙima (wanda jimlar jikin ta, gami da kitse da kitse mara kitse, ya fi girma girma) na iya zama sama da kashi 50 cikin ɗari sama da na bakin mace. Gadon gado da hormones kamar su thyroid da insulin sune sauran muhimman abubuwan da ke haifar da metabolism-kodayake damuwa, cin kalori, motsa jiki da magunguna suma suna iya taka rawa.

Q: Don haka an haife mu tare da azumi ko jinkirin metabolism?

A: Na'am. Nazarin tagwaye masu kama da juna suna ba da shawarar cewa an ƙaddara ƙimar ku ta asali lokacin haihuwa. Amma idan kuna da saurin jinkirin haɓaka metabolism, ƙimar nauyi ba ta da makawa kuma kodayake yana iya zama da wahala a zubar da kitse na jiki, kusan koyaushe yana yiwuwa, in ji masanin asarar nauyi Pamela Peeke, MD, MPH, mataimakiyar farfesa na magani a Jami'ar Maryland a Baltimore. Ba za ku taɓa ƙone adadin kuzari da sauri kamar, a ce, Serena Williams, amma kuna iya haɓaka RMR ɗin ku zuwa wani ɗan lokaci ta hanyar motsa jiki da haɓaka tsokar tsoka.

Q: Lokacin da nake ƙarami, zan iya cin duk abin da nake so. Amma a cikin shekaru, da alama metabolism na ya ragu. Me ya faru?

A: Idan ba za ku iya cin abinci kamar yadda kuka saba ba tare da yin nauyi ba, rashin isasshen motsa jiki mai yiwuwa ne mai laifi. Bayan shekaru 30, matsakaicin RMR na mace yana raguwa da kashi 2-3 cikin ɗari cikin shekaru goma, galibi saboda rashin aiki da asarar tsoka, in ji Hill. Abin farin ciki, wasu daga cikin asarar za a iya hana su ko jujjuya su tare da motsa jiki na yau da kullun.

Q: Shin gaskiya ne cewa zaku iya lalata metabolism ta hanyar yo-yo dieting?

A: Babu wata cikakkiyar shaida da ke nuna cewa cin abinci na yo-yo yana cutar da lafiyar ku na dindindin, in ji Hill. Amma za ku fuskanci raguwa na wucin gadi (kashi 5-10) a cikin RMR a duk lokacin da kuka rage yawan adadin kuzari don rasa nauyi.

Q: Menene mafi kyawun motsa jiki don haɓaka metabolism na?

A: Masana sun yarda cewa horar da nauyi ita ce hanya mafi inganci don ginawa da adana tsokar tsoka, kodayake mafi yawan sun yi ittifaƙi cewa tasirin tsoka akan metabolism yana da ɗan kaɗan. Kowane fam na tsoka zai iya ɗaga RMR ɗinka zuwa adadin kuzari 15 a kowace rana, in ji mai bincike Gary Foster, Ph.D., mataimakin farfesa a Makarantar Medicine ta Jami'ar Pennsylvania a Philadelphia.

Dangane da cardio, motsa jiki mai ƙarfi wanda ke ɗaga zuciyar ku da gaske zai busa mafi yawan adadin kuzari kuma ya ba da mafi girman haɓakar rayuwa na ɗan gajeren lokaci - kodayake ba zai sami tasiri na dindindin akan RMR ɗin ku ba. (aikin motsa jiki na cardio zai haɓaka haɓakar ku a ko'ina daga kashi 20-30 cikin ɗari, gwargwadon ƙarfin.) Bayan aikinku, ƙarfin ku zai dawo zuwa matakin hutawa a cikin sa'o'i da yawa amma za ku ci gaba da ƙona ƙarin adadin kuzari a halin yanzu.

Q: Shin nau'ikan abubuwan gina jiki da kuke ci na iya shafar metabolism?

A: Yawancin bayanan kimiyya sun nuna cewa zaɓin abinci ba shi da wani tasiri mai mahimmanci akan RMR. A wasu kalmomi, fats, sunadarai da carbohydrates suna da alama suna shafar metabolism kamar haka. Foster ya ce "Haɓakar haɓaka na ɗan lokaci daga furotin na iya zama ɗan ƙaramin girma, amma banbanci ba shi da mahimmanci," in ji Foster. Abin da ke da mahimmanci shine nawa kuke ci. An tsara metabolism ɗin ku don raguwa a duk lokacin da kuka rage yawan adadin kuzari ƙasa da abin da ake buƙata don ci gaba da ayyukan aikin ilimin halittar ku - hanyar jikin ku na adana kuzari lokacin da abinci ya yi karanci. Yawancin adadin kuzari da kuka yanke, ƙananan RMR ɗinku zai ragu. Misali, cin abinci mai ƙarancin kalori (ƙasa da adadin kuzari 800 a rana) na iya haifar da ƙimar ku ta raguwa fiye da kashi 10, in ji Foster. Ana iya rage jinkirin cikin sa'o'i 48 da fara cin abincin ku. Don haka don kiyaye metabolism ɗin ku daga nutsewar hanci, kuna da kyau a rage yawan adadin kuzari a cikin lafiya, matsakaicin hanya. Don aminci, asarar nauyi mai ɗorewa, matsakaicin mace bai kamata ya tsoma ƙasa da adadin kuzari 1,200 a rana ba, in ji Foster. Don rasa fam na kitsen jiki a mako guda, kuna buƙatar ƙirƙirar kasawa na adadin kuzari 500 kowace rana. Hanya mafi kyau don yin hakan, kuma ku guji babban faduwar ƙwayar cuta, ta hanyar haɗuwa da motsa jiki da abinci (maimakon ta hanyar yanke kalori kawai). Misali, zaku iya kawar da adadin kuzari 250 daga abincin ku, yayin da kuke ƙara isasshen aiki don ƙone ƙarin 250.

Q: Shin abinci mai yaji, kamar barkono barkono da curry, ba za su iya haɓaka metabolism ba?

A: Haka ne, amma abin takaici bai isa ya yi tasiri kan asarar nauyi ba.Peeke ya ce "Duk wani abin da ke ƙara yawan zafin jikin ku zai ɗaga ƙimar ku na ɗan lokaci zuwa wani mataki," in ji Peeke. Amma tare da abinci mai yaji, haɓaka yana da ƙanƙanta da ɗan gajeren lokaci wanda ba shi da wani tasiri wanda zai nuna akan sikelin.

Q: Menene zai faru da metabolism na idan na rasa nauyi?

A: Yayin da kuke rage nauyi, RMR ɗinku zai rage saboda kuna da ƙarancin jiki don tallafawa. A sakamakon haka, jikinka yana buƙatar ƙarancin kalori don ci gaba da mahimman ayyukansa. Sakamakon haka, ba za ku buƙaci cin abinci da yawa don jin gamsuwa da ƙona motsa jiki ba. Idan ba ku ƙara gyara halayen cin abinci da motsa jiki ba, za ku iya fuskantar tudu mai asarar nauyi. Don wuce filin tudu da ci gaba da zubar da fam, idan wannan shine burin ku, cinye ƙananan adadin kuzari (ba tare da raguwa ba) ko ƙara ƙarfi ko tsawon lokacin motsa jiki.

Q: Me game da kari da sauran samfuran da ke alƙawarin haɓaka metabolism da narke kitse?

A: Kar ku yarda da su! Babu kwaya, patch ko potion da zai iya haɓaka sihirin ku don taimaka muku rasa nauyi, in ji Peeke. Idan kuna son haɓaka metabolism na hanzari, ya fi kyau ku buga wasan motsa jiki ko tafiya mai sauri.

Q: Wasu magunguna na iya rage ƙarfina?

A: Wasu magunguna, kamar waɗanda aka yi amfani da su don magance ɓacin rai da rashin lafiyar bipolar, an nuna su rage ƙarfin metabolism. Idan kuna shan maganin da ke haifar da kiba, tambayi likitan ku idan akwai wani madadin magani da zaku iya gwadawa.

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