2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Metabolism is an important puzzle in the picture or a cornerstone on the way to building a scheme for losing weight or gaining muscle mass. Understanding the action of the basic processes of biochemistry makes it easier to achieve goals, regardless of body type.
What is metabolism from a physiological point of view?
If we imagine the body as a set of elements, then human metabolism is a mechanism that brings the details together in a big meaningful picture. Metabolism is a complex of all biochemical reactions. Every organism grows and functions thanks to the entry, transformation and removal of certain substances. Metabolism regulates the processes of transformation of the incoming components from the outside. Thanks to the built-in "tuner" it is possible to adapt to external factors. Without this fundamental process, life would be impossible. How are metabolism and body weight related?
Body weight depends on a number of physiological parameters and the number of calories consumed. There is a basic energy need. It is individual for each person. This need is called basal metabolism - the daily "portion" of energy (calories) needed for the normal functioning of the body at rest.
Calorie calculated by the formulas - for men and women
Men should use the following formula:
88.362 + (13.397 * weight / kg) + (4.799 * height / cm) - (5.677 * age)
Women:
447.593 + (9.247 * weight / kg) + (3.098 * height / cm) - (4.330 * age)
The result of the calculations is a special zero mark. In an attempt to lose weight, you should consume less than the calculated amount of calories. Bodybuilders, on the other hand, need to multiply the result by a certain factor.
The process of metabolism is the transformation of chemicals. Body systems and tissues need components with a low structure. With food we get high quality components that require separation.
Metabolism is two interconnected processes:
catabolism - dividing complex elements into simpler ones; as a result of decay energy is generated;
anabolism - the formation of the necessary components of the body from external components; As a result, new cells and tissues are formed.
The structure of the flow and the alternation of the processes is a very complicated thing. But a basic understanding is important in the fight against obesity.
Protein metabolism
Protein metabolism is the breakdown of protein into amino acids. Every athlete knows that protein is an essential component for building and repairing muscle tissue. But in addition, the protein performs other, equally important functions:
- distributes nutrients throughout the body;
- ensures the normal functioning of the endocrine system;
- promotes the formation of sex hormones;
- accelerates biochemical processes.
Protein metabolism consists of the following stages:
- protein intake in the body;
- denaturation of elements to first-order proteins;
- breakdown into individual amino acids;
- transport of amino acids in the body;
- building tissue (for athletes, this means mainly building muscle);
- a new cycle of protein metabolism - at this stage is carried out - the metabolism of unused proteins;
- excretion of amino acids.
For complete metabolism a complex of amino acids is needed. In itself, the amount of protein is of little importance. Solving the problems of sports and nutrition, it is necessary to monitor the composition of the components. This is especially true for vegetarians, as the necessary group of elements is missing in products of plant origin.
Fat metabolism
Fat is an important source of energy. During short-term exercise, glycogen energy is used first in the muscles. Under prolonged stress, the body receives energy from fat. From the understanding of the peculiarities of fat metabolism, the conclusion suggests - the very division of fat reserves requires quite a long and powerful work.
The body tries to keep most of the fat in reserve. Under normal conditions, only about 5% of fat is stably monitored.
Lipid (fat) metabolism is divided into three stages:
- decaying elements in the stomach and intestines;
- intermediate exchange;
- distribution of waste products.
Partial transformation of fat occurs in the stomach. But there the process is slow. The main breakdown of lipids occurs in the upper small intestine. Much of the lipid metabolism belongs to the liver. Here some of the components are oxidized, as a result of which they are generated in energy. The other part is divided into portable components and enters the bloodstream.
Carbohydrate metabolism
The main role of carbohydrate metabolism is determined by the energy value of the latter. The metabolic processes of these components make up about 60% of the body's total energy metabolism. Without carbohydrates, full physical work is impossible. That is why the basis of the diet should be "fuel" of elements.
The main level - carbohydrates are glucose. They accumulate in the muscles and liver in the form of glycogen.
An important concept related to carbohydrate metabolism is the glycemic index (GI). It reflects the rate of absorption of carbohydrates by the body and raises blood sugar. The scale is divided into 100 units, where 0 means carbon-free foods and 100 means foods saturated with this component.
On this basis, the products are divided into simple and complex. The first - with a high GI, and the second - with a low. Understanding the difference between the two is very important. Simple carbohydrates are broken down very quickly into glucose. Therefore, within minutes the body receives some of the energy.
The disadvantage is that there is enough wave of energy for 30-50 minutes. When consuming large amounts of fast carbohydrates:
- has weakness, lethargy;
- fat reserves;
- damage to the pancreas.
Complex carbohydrates are separated for a long time, but the energy from them is felt for up to 4 hours. The basis of the diet should be elements of this type.
The exchange of water and minerals
Most of the body is water. The value of metabolism in this context it acquires a clear connotation. The brain consists of water -85%, blood - 80%, muscles - 75%, bones - 25%, adipose tissue - 20%.
The water is removed:
through the lungs - 300 ml / day (average);
through the skin - 500 ml;
with urine - 1700 ml.
The ratio of fluid consumed by individual organs and systems is called water balance. If the consumption is less than the production, the systems in the body collapse. Consumption of water per day should be about 3 liters. This is enough to ensure good performance and well-being of the body.
Minerals are washed from the body with water. For this reason, it is desirable to supplement ordinary water with mineral water. This is one of the easiest ways to supplement the lack of necessary elements. It is recommended to calculate the amount of salts and minerals with the help of a nutritionist and to make a diet based on these calculations.
Causes and consequences
Metabolism is a complex and fragile process. If one of the stages of anabolism or catabolism fails, the whole biochemical "structure" is dispersed. Metabolic problems are provoked by:
- heredity;
- wrong way of life;
- various diseases;
- living in an area with poor ecology.
The main reason for failures is the neglect of the body.
The abundance of junk food is the scourge of our time. Improper nutrition and inactivity lead to more slow metabolism.
As a result, a large mass of people are obese and with all the consequences.
Symptoms that suggest this include:
- increased or decreased body weight;
- chronic fatigue;
- visual skin problems;
- brittle hair and nails;
- irritability, etc.
To deal with the consequences of metabolic problems, you need to contact the experts.
The level of metabolism depending on gender, age, diet
Metabolism depends not only on genetic factors and lifestyle, but also on gender and age. Testosterone levels in men are much higher. Therefore, members of the stronger sex tend to gain muscle mass. And muscles need energy. Therefore, the basic metabolism in men is higher - the body consumes more calories.
Women are more prone to fat accumulation. The reason lies in the large number of female sex hormones - estrogen. Women are forced to watch their figures more closely, as exceeding a healthy lifestyle immediately reacts like gaining weight.
In both cases there are many exceptions. Many men easily gain weight, while many women are stable in this regard, even if they eat regularly. This is because the abundance of factors influencing the level of metabolism is closely intertwined.
For most people, the basic metabolism changes with age. This is easily noticed by observing changes in body shape. After the age of 30-40, and even earlier, many people begin to change.
This is due to ectomorphs.
How to resist change?
Let's try to lead a healthy lifestyle - eat well and exercise. If calories are monitored based on individual needs, using calculation formulas, sports, and metabolism will be normal. Unless, of course, there are other problems.
And how to eat properly?
Pay close attention to products that favor the functions of metabolism are proceeding normally.
For a good metabolism the diet should be rich in:
- coarse plant fibers - carrots, cabbage, beets, etc.;
- fruits;
- lean meat;
- Seafood.
It is recommended to eat often and not abundantly, not to neglect breakfast, to take into account the compatibility of products. It is best to research the issue in detail or seek professional help. Because the body works with what is given to it, a person can rely on a normal metabolism only if the diet is tailored to individual needs.
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