Emma Miller
Ịgbari na nhazi nri, gụnyere carbohydrates, protein, na abụba, chọkwara ume. N'ụwa nke oriri na-edozi ahụ, a na-ekwu na ọtụtụ ihe oriri na ihe ọṅụṅụ na-eme ka metabolism dị ngwa ngwa, mmeghachi omume dị n'ime ahụ na-enye ume. N'isiokwu a, anyị na-enyocha otú nri anyị si emetụta metabolism anyị yana ma ụfọdụ nri na ihe ọṅụṅụ na-enwe mmetụta dị ukwuu na ọnụego metabolic.
Ebe a pụrụ ịdabere na ya nke metabolism bụ nchikota mmeghachi omume na sel anyị nke na-enye ike dị mkpa maka ọrụ dị ka ijegharị, uto na mmepe.
Ọtụtụ ihe nwere ike imetụta metabolism, gụnyere afọ, nri, mmekọahụ nke ndụ, mmega ahụ, na ọnọdụ ahụike. Ọnụego metabolic basal bụ ike achọrọ iji nọgide na-arụ ọrụ ahụ dị mkpa, dị ka iku ume, na izu ike. Ọ bụ ihe kacha enye aka na ọnụ ọgụgụ calorie a na-agba kwa ụbọchị - nke a makwaara dị ka mkpokọta ume ike.
Ịgbari na nhazi nri, gụnyere carbohydrates, protein, na abụba, chọkwara ume. A maara nke a dị ka mmetụta thermal nke nri (TEF). Ụfọdụ nri na-ewe ike karịa ndị ọzọ, nke a nwere ike ime ka metabolism gị dịkwuo ntakịrị.
Dịka ọmụmaatụ, abụba chọrọ obere ume iji gbarie karịa protein na carbohydrates. Protein nwere TEF kachasị elu nke macronutrients atọ.
Ụfọdụ nri nwere ike ime ka metabolism dị ngwa?
Mmadụ nwere ike iche na ụfọdụ nri na ihe ọṅụṅụ nwere ike "ịkwalite" metabolism, ma nke a abụghị mgbe niile. Ụfọdụ nri na-achọ ume ka ha gbarie karịa ndị ọzọ, ụfọdụ nri nwere ike ịbawanye ọnụego basal metabolism, ma ọ bụghị nke ukwuu.
Ihe kacha mkpa bụ ngụkọta ego ejiri nri rie. Dịka ọmụmaatụ, TEF, ike achọrọ iji gbarie nri, dịgasị iche dabere na ọdịnaya macronutrient nke nri.
Nke a bụ ume achọrọ iji gbarie macronutrients:
- Protein: 10-30% nke uru ike nke protein a na-eri.
- Carbohydrates: 5-10% nke carbohydrates riri.
- Abụba: 0-3% nke abụba riri.
Ahụ na-eji ike kachasị ike ịkụda ma chekwaa protein, ya mere o nwere TEF kachasị elu.
TEF bụ ihe dị ka 10% nke isi mmalite a pụrụ ịdabere na ya nke mkpokọta mmefu ike kwa ụbọchị. N'ihi nke a, nri nwere nnukwu protein nwere ike inyere anyị aka ịkụkwu calorie.
Na mgbakwunye, nchọpụta na-egosi na nri ndị a na-edozi nke ọma na-achọ obere ume iji gbarie nri karịa nri zuru oke. Nke a nwere ike ịbụ n'ihi obere eriri na protein ọdịnaya nke nri a nụchara anụcha nke ukwuu.
Nnyocha egosiwokwa na nri nwere protein dị elu nwere ike ịbawanye ọnụego metabolic izu ike (RMR), ọnụ ọgụgụ calorie ndị na-ere ọkụ na ezumike.
Nnyocha e mere na 2015 site na isi iyi a pụrụ ịdabere na ya chọpụtara na n'ime ndị nwere nri nwere calorie dị elu, iri nnukwu protein na-abawanye ụba ike nke awa iri abụọ na anọ ma e jiri ya tụnyere protein dị ala.
Nnyocha e mere na 2021 chọpụtara na nri nwere protein dị elu nke nwere protein 40% wetara mkpokọta ume ike yana ịba ụba abụba ma e jiri ya tụnyere nri njikwa nwere protein 15%.
Nnyocha ndị ọzọ egosiwokwa na nri ndị nwere protein dị elu na-abawanye mmefu ike kwa ụbọchị ma e jiri ya tụnyere nri ndị nwere obere protein.
Ụfọdụ nri na-abawanye metabolism?
O doro anya na nri nwere protein dị elu nwere ike inyere ndị mmadụ aka ịkụkwu calorie kwa ụbọchị, mana gịnị banyere nri ụfọdụ? Dịka ọmụmaatụ, ogige ndị dị na ose chili, tii green, na kọfị nwere ike ime ka metabolism dịkwuo ntakịrị.
A pụrụ ịdabere na isi iyi nke caffeine nwere ike dịkwuo ume mmefu, otú ịṅụ caffeinated ọṅụṅụ dị ka kọfị na green tii nwere ike ubé dịkwuo metabolism.
Nnyocha na-egosi na iri nri na akwụkwọ ndụ akwụkwọ ndụ tii catechin wepụ nwere ike ịbawanye oriri calorie kwa ụbọchị site na calorie 260 mgbe ejikọtara ya na mmega ahụ na-ebu ibu. Ọ dị mkpa iburu n'obi na ọtụtụ ọmụmụ na mpaghara a na-agụnye elu doses nke green tii wepụ, na ya pụta nwere ike ọ gaghị emetụta ndị dị nnọọ na-aṅụ green tii.
Ụfọdụ nnyocha na-egosi na EGCG, a catechin dị na green tii, nwere ike ime ka ike oriri na doses nke 300 milligrams (mg). Maka ntụnye aka, tii tii nwere ihe dịka 71 mg nke ebe a pụrụ ịdabere na ya nke EGCG kwa 100 milliliters na-eje ozi.
Ka ọ dị ugbu a, capsaicin na ose chili nwere ike ịbawanye ọnụego metabolic mgbe ejiri ya na mgbakwunye mgbakwunye. Ma ọnụ ọgụgụ nke onyinye a dị na efere chili a na-ahụkarị enweghị ike imetụta metabolism.
N'otu aka ahụ, otu nnyocha chọpụtara na ịṅụ mmanya na-ekpo ọkụ nke nwere ntụ ntụ ginger na nri nwere ike ịbawanye TEF site na calorie 43 kwa ụbọchị. Mana nke a agaghị enwe mmetụta dị ukwuu na mmefu ike zuru oke ma ọ bụ mbelata ibu.
Otu esi akwalite ezigbo metabolism na ibu ahụ
Iji kwado ma kwado ịdị arọ ahụ, ọ dị mkpa ilekwasị anya n'ịdị mma na ọdịnaya nke macronutrients na nri kama ịgụnye ma ọ bụ wepụ ụfọdụ nri.
Dịka e kwuru n'elu, nchọpụta na-egosi na nri bara ụba na protein na nri zuru oke na-abawanye ụba ike ma e jiri ya tụnyere nri ndị nwere protein dị ala yana nri dị elu nke ultra-pasteurized.
Ọ bụ ezie na iri nri na ihe ọṅụṅụ na-adịghị mma emebere iji meziwanye metabolism, dị ka nri ose, ginger, na tii akwụkwọ ndụ akwụkwọ ndụ, agaghị emerụ ahụ, o yighị ka ọ ga-enwe mmetụta dị ukwuu na mmefu ume ma ọ bụ ibu ahụ.
Nri kwesịrị ekwesị nke nwere ọtụtụ protein na eriri, dị ka akwụkwọ nri, mkpụrụ osisi, mkpụrụ, mkpụrụ, na agwa, ga-akwado metabolism dị mma ma melite ahụike zuru oke.
Inweta mmega ahụ zuru oke na ịnọgide na-enwe oke ahụ ike nwekwara ike inye aka melite mmefu ume n'ozuzu ya.
Ọzụzụ ịdị arọ nwere ike ịdị irè karịsịa. Nnyocha ọmụmụ 2015 chọpụtara na ọzụzụ dị arọ maka ọnwa 9 nwere ike ịbawanye RMR site na 5% na ndị okenye nwere ahụike. Na nyocha 2020 chọpụtara na ọzụzụ ịdị arọ na-abawanye RMR, na-eduga na mmụba kalori nke ihe dị ka calorie 96 kwa ụbọchị ma e jiri ya tụnyere otu njikwa.
