Everything you need to know about metabolism

Everything you need to know about metabolism

Everything you need to know about metabolism
Everything you need to know about metabolism

Metabolism is often referred to, with or without reference. After all, our weight depends on what worries absolutely everyone: and those who want to "get rid of all the fat"; and those who plan to lose weight; and even those who try to upload it. What is metabolism, how it should be normal and how to increase - in the article 

Metabolism or metabolism is a set of biochemical processes in the cells of the body aimed at sustaining human life.

The human body is in constant exchange with the external environment: we need oxygen, minerals and nutrients (proteins, fats and carbohydrates), vitamins and water. Substances that enter the body undergo chemical changes, thus becoming components of cells and metabolic products (carbon dioxide, water, ammonia), which are then excreted. These chemical transformations also release the energy needed for the development, work and growth of the body.

Thus, the two components of metabolism are anabolism and catabolism.

Anabolism is a process of absorption of substances, during which energy is expended. And catabolism is the process of breaking down substances by releasing energy. The balance of these two processes is important and is regulated by the central nervous and endocrine systems of the body.

The desire to speed up the metabolism is a modern trend. Can this be achieved?

Partly yes - here's how: proper healthy sleep, increased physical activity, a balanced diet.

During sleep, the processes of synthesis (anabolism) predominate, ie the body actively consumes the accumulated energy (60-70%), and the production of hormones is also normalized, in particular cortisol (stress hormone) and melatonin (sleep hormone)). .

Also, a lot of energy is expended during physical activity and after it, during the recovery period (10-30%). It should be noted that reducing the percentage of adipose tissue (ie, increasing the amount of muscle and reducing the amount of fat) is a necessary condition to speed up metabolism, because muscle, even at rest, is more expensive tissue to maintain.

It is important to remember that as the amount of muscle tissue increases, so does your appetite. Therefore, it is worth eating a balanced diet by adding more vegetables and grains to your diet. Avoid fasting and raw diets: when you reduce calories, the body does everything possible to store energy instead of consuming it. The process of digesting food is also energy-intensive, so eat regularly without long breaks.

Some products - caffeine, ginseng, guarana extract - are able to accelerate lipolysis (fat breakdown), but they indirectly and briefly affect the metabolism, while being active stimulants of the nervous system. If you decide to seek their help, be careful about your feelings, follow the measure.

The rate of metabolism depends on gender, age and the presence (or absence) of disease. To determine the exact value, it is necessary to conduct a study in a metabolic chamber (24 hours in a hospital). Such a test is important for some pathologies, in other cases the rate of metabolism can be calculated independently.

There is a formula for calculating basal (basic) metabolism - the so-called Harris-Benedict formula. It's easy to find it on the internet. The value you get in the calculation is the amount of energy needed to keep the body's physiological functions at rest. To understand your daily calorie needs (total metabolic rate), multiply this value by the activity factor. The same principle of calculating metabolism is found in online calculators and smart scales.

This method of evaluation is approximate, but completely sufficient to give you an idea of ​​the speed of your metabolism.