Metabolism is the body of reactions in the body that lead to the use of energy and nutrients from food and to the maintenance of life processes. The natural metabolic rate is genetically determined, but can be influenced by long-term changes including diet, exercise and a hygienic lifestyle.
Metabolismis a set of mechanisms and processes in living cells that lead to the acquisition, use and storage of energy from nutrients supplied to the body. These processes enable the life of cells and the functioning of the body. Two main tasks resulting from metabolic processes can be distinguished:
-
obtaining energy from nutrients from food;
-
supplying precursors for the production of macromolecules, e.g. amino acids for building proteins, nitrogenous bases for building DNA.
This means that as a result of complex processes, the nutrients supplied to the body are first broken down into building blocks (precursors), and the breakdown is accompanied by the release of energy. Then the precursors and energy are used to build macromolecules and life processes. All processes called metabolism are divided into anabolism and catabolism.Anabolismconsumes energy, as a result, macroparticles are formed from small building particles.Catabolismleads to the breakdown of macroparticles into smaller elements and energy production. Anabolism and catabolism are closely related, they must be in balance, because anabolic processes take place thanks to the energy coming from catabolic processes. The metabolic balance in the body is calledhomeostasis .
To put it simply, metabolism is a continuous, cyclical process that allows you to sustain life functions by extracting energy and nutrients from food and using them.
Can my metabolism be controlled?
Metabolism is a complex network of chemical reactions within a cell. Individual reactions that are related to each other and lead to a single goal (e.g., making glycogen) are called metabolic pathways. The trails are controlled in many ways(e.g. by enzymes, feedback, signals from neighboring cells) and can be influenced to some extent. The rate of metabolism depends, among other things, on the activity of metabolic pathways and the amount of energy used in anabolic processes.
It is often said that some people have a fast metabolism and others a slow one. People with a fast metabolism can eat a lot, not be physically active, and still keep a slim figure without any problems. People with a slow metabolism need to control the amount of food and keep a he althy weight because they gain weight very easily. The metabolic rate is largely dependent on genes. If we inherited a slow metabolism from our parents or grandparents, you cannot easily increase its pace. At the same time, it is not that the metabolism cannot be influenced. We have some options at our disposal, but the process of accelerating metabolism must be associated with long-term lifestyle changes, including a proper diet and physical activity.
What speeds up metabolism?
- Interval exercises
Running, swimming, and cycling can all increase your metabolic rate permanently if you exercise properly. The most effective are interval training, during which we alternate exercising at a normal pace and then strongly accelerate for 30 seconds. This strategy helps to use more oxygen and use energy faster by mitochondria (cellular elements responsible for energy conversion). Long-term interval training leads to an increase in the number of mitochondria in cells and an acceleration of energy consumption by the body. In addition, after training, the effect of increased post-exercise oxygen consumption persists for several hours, which means that the cells use more calories than normal, even after exercise.
- More muscle mass
Muscles use more energy than adipose tissue, so the increase in muscle mass translates into an increased metabolic rate. An average 30-year-old woman who exercises strength twice a week for 30-40 minutes increases her resting metabolism by about 100 kcal after 4 months.
- Omega-3 fatty acids
Omega-3 fatty acids are responsible for reducing inflammation and regulating blood sugar levels. In addition, they reduce cell resistance to leptin, a hormone associated with the feeling of satiety and fat burning. All these elements affect the metabolic rate. To speed it up, it is worth enrichinga diet of oily sea fish (herring, mackerel, sardine, salmon, tuna), nuts and linseed oil. High-quality supplements will also work.
- Green tea catechins
Green tea is known for its comprehensive he alth-promoting properties. It also turns out that the catechins contained in it may accelerate fat oxidation and increase postprandial thermogenesis, i.e. the production of energy and heat as a result of digestion. Drinking 5 cups of green tea with a capacity of 250 ml every day can increase the metabolism by 90 kcal.
- Nutritious breakfast
Experts agree that breakfast eaten up to an hour after waking up accelerates metabolism. This is confirmed, inter alia, by analysis on 5,000 people who lost an average of 30 kg and maintained their weight for 5 years. 78 percent of them started their day with breakfast.
- Adequate supply of vitamins and minerals
Especially B vitamins and minerals: calcium, phosphorus, magnesium, sodium, potassium, zinc, selenium, iodine, manganese are extremely important in controlling energy transformations, and their deficiency leads to a slower metabolism.
|
Nutrient |
Function in metabolic processes |
Food sources |
|
Vitamin B1 |
Participates in the transformation of carbohydrates |
sunflower seeds, red lentils, wheat bran |
|
Vitamin B2 |
Participates in many metabolic processes |
Almonds, cocoa, chicken eggs |
| Vitamin B5 |
Key in fusion reactions and energy economy |
Peas, soybeans, wheat bran |
| Vitamin B6 |
Key in enzymatic reactions, it is involved in the metabolism of carbohydrates and fats |
Salmon, soybeans, wheat bran |
| Niacin |
Participates in the transformation of proteins, fats and carbohydrates |
Chicken breast, tuna, peanuts |
| Biotin |
Coenzyme in the synthesis of proteins, carbohydrates and fats |
Chicken eggs, peas, soybeans |
| Calcium |
Activates many enzymes, important in energy management |
cheese, sardines, milk |
| Phosphorus |
Participates in the transformation of fats and carbohydrates |
Common food ingredient |
| Magnesium |
Activates the enzymes involved in the metabolism of fats and carbohydrates |
Pumpkin seeds, wheat bran, buckwheat |
| Sodium |
Important in energy release processes |
Common food ingredient |
| Potassium |
Participates in carbohydrate metabolism, protein synthesis and transport of amino acids |
Soybeans, dried apricots, white beans |
| Zinc |
Participates in the transformation of proteins, fats and carbohydrates and energy management |
Wheat bran, flax seeds, pumpkin seeds |
| Selenium |
Participates in the transformation of fatty acids |
Smoked mackerel, herring, peas |
| Iodine |
A key component of the thyroid hormones responsible for the metabolic rate |
Fresh cod, smoked mackerel, herring |
| Manganese |
Participates in the transformation of carbohydrates and fats |
Nuts, whole grains, berries |
The metabolism is slower with age, because we need less energy
In women, themetabolic ratedecreases with age, counting from the age of 18, 2-3%. for every decade of life. After fiftymetabolismis already about 10 percent. slower.
-The largest part of the energy expenditure (60-75%) is energy used for the needs of the so-called basic metabolism, i.e. metabolic processes necessary for the proper functioning of the body- explains Dr. Wioleta Respondek from the Food and Nutrition Institute. -They are very active in the so-called lean body mass, that is - to put it simply - in cells, especially in organs such as the liver, brain, heart and muscles. Fat body mass, on the other hand, is mainly a store of unused energy. The basal metabolic rate depends precisely on the relationship between lean body mass and fat mass. Studies have shown that the main cause of the decrease in the basic metabolism with age is the reduction of the mass of aging, metabolically active organs: the liver, kidneys and muscles. Lean mass decreases, fat mass increases and we do not need such a dose of calories as20-year-old - we are becoming energy-efficient.
What slows down metabolism?
- Too low in calories
Excessive caloric restriction causes the body to behave like in the period of hunger - it slows down the pace of all life processes, and thus the amount of energy consumed decreases. To avoid slowing down your metabolism, you should eat fewer calories than your basal metabolic rate (the amount of energy you use during the day to support your life without doing anything).
- Trans fat
Trans fats in hard margarines, hydrogenated vegetable oils, industrial sweets, pastry, s alty snacks, instant foods, and fast food reduce the body's ability to burn fat. Due to their shape, they can easily bind to liver cells and slow down the metabolism. In addition, they increase inflammation in the body and make cells resistant to insulin, which disrupts the metabolism.
- Pesticides
Pesticides used in the production of vegetables and fruits are toxic to the thyroid gland - one of the key glands that control the rate of metabolism. It's best to buy organic food, or at least thoroughly scrub and wash the peel of vegetables and fruits before eating them.
- Lack of sleep
Insufficient sleep translates into chronic fatigue and much less efficient functioning during the day. Metabolic changes also take place at a slower pace.
- Stress
People living under chronic stress are characterized by high levels of cortisol. Excess cortisol in the blood translates into slower energy consumption and prevents effective fat burning. It should be remembered that for the body, stress is not only the classically understood life in tension, but also excessive physical activity, an incorrectly composed diet or too little energy consumed during the day.
Sources:
1. Hernandez D., Texas A&M University He alth Science Center,Metabolism: What is it and can it be controlled? , https: //vitalrecord.tamhsc.edu/metabolism-can-controlled/
2. The best ways to boost your metabolism , http://www.he alth.com/he alth/gallery/0,,20306911,00.html
3. Warsy A.,Control and integration of metabolism,http: //faculty.ksu.edu.sa/52876/Postgraduate%20lecture/Control%20and%20Integration%20of%20Metabolism.pdf.
4. Styś-Nowak P.,How to speed up the body's metabolism? Simple and provenways,https: //cojesc.net/jak-poprawic-przemiane-materii/
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