18 август 2015 г. 15:46:00 ч.

Бърз метаболизъм – бавен метаболизъм

За съжаление организмът ни не се подчинява на нашите суетни желания, а на свои собствени и логически биологични закони. Защо културистите, дори когато свалят тегло, пак се хранят доста и на често? Защо най-добрата ви приятелка, за да отслабне, започва да яде по едно пакетче солети на ден и пак остава гладна и дебела? Какво знаят и прилагат атлетите, което убягва на останалите?

Отговорът на загадката се крие в нашия метаболизъм. Постоянно се говори за него - че трябва да се ускори, за да изглеждаме добре.

"Бавният метаболизъм" често служи като оправдание за хората, които не могат да отслабнат. Повдигат рамене и казват, че си е до структура, генетика и такъв им бил метаболизмът.

Много хора, които напълняват постоянно или не могат да свалят излишните килограми, заявяват: "Имам бавен метаболизъм." Удобно, но невярно. Дори да имате бавен метаболизъм, това не означава, че ви е съдено да сте с наднормено тегло до края на живота ви.

От друга страна, всички имаме познати, които поглъщат огромни количества храна, без да повишат теглото си и с грам... И нерядко тайничко им завиждаме, разбира се.

Ще се опитаме да разберем дали и доколко предопределен е нашият метаболизъм ни и как влияе начинът ни на живот и хранене върху него.

Същност на метаболизма

Метаболизъм - това е обмяната на веществата в организма. Съответно метаболизирането е процес на постоянна трансформация на веществата и енергията при процесите на органично съграждане и разграждане.

Обмяната на веществата представлява основно свойство на живия организъм и обхваща хиляди отделни реакции, свързани помежду си в метаболитни пътища и вериги. Метаболизмът е съвкупност от два основни и взаимно свързани процеса: анаболизъм и катаболизъм.

С термина анаболизъм се означава процесът на усвояване на приетите хранителни вещества, изграждането и обновяването на тъканите.

Това са всички реакции, при които организмът синтезира съединения от по-прости предшественици. Те са в основата на растежа, увеличаването на мускулната маса, натрупването на подкожни мазнини и по правило са енергоконсумиращи – използват значителни количества енергия за осъществяването си.

Разграждането на веществата до по-прости такива, при което се освобождава енергия, се нарича катаболизъм. Тази енергия може да произхожда от приетите хранителни вещества, но може и да е предварително натрупана в организма под формата на гликоген и мазнини.

На пръв поглед анаболизмът и катаболизмът са два противоположни процеса, но всъщност те протичат паралелно – постоянно се синтезират и постоянно се разграждат вещества в организма с цел неговото самообновяване и функциониране. За да се случва това, е необходима енергията, която доставяме чрез храната – тя или "изгаря", или се натрупва в организма (най-вече като мазнини).

Калориен баланс

Ако поетата от храната енергия удовлетворява точно енергийните потребности на организма без излишък, анаболизмът и катаболизмът се намират в баланс помежду си и теглото не се променя.

Това е основната обмяна на веществата - базов метаболизъм, който се измерва в калории за едно денонощие при състояние на пълен покой. В тези случаи приетите калории са колкото изгорените, т.е. налице е калориен баланс.

Ако приетите с храната калории са повече, отколкото са необходими на организма за поддържане на жизнените му функции, анаболните процеси започват да надделяват над катаболните и теглото се покачва – мускули, при трениране и правилно хранене, или мазнини (в повечето случаи). В тези ситуации калорийният баланс е положителен.

Съответно, отрицателен калориен баланс се наблюдава, ако се приемат по-малко калории, отколкото се горят.

Тогава преобладават катаболните процеси и организмът разгражда синтезирани вече тъкани (най-вече мускулна и мастна), за да попълни енергийните си депа. В резултат на това е налице загуба на тегло.

Как да ускорим метаболизма си?

Толкова ли е лесно обаче, колкото изглежда? Колкото и банално да звучи, истината е една: метаболизмът се "забързва" със спорт и здравословно хранене.

Вместо да мислите и смятате колко калории имаше в последния сандвич, по-добре си изградете стратегия за ускоряване на базовия си метаболизъм. Тогава калориите в сандвича няма да ви притесняват.

  • На първо място - трениране с тежести (ако досега не сте го правили) - усилената мускулна работа ускорява метаболизма в продължение на часове след тренировката. Монотонното кардио заменете с интервална кардио тренировка.
  • Обменните процеси се ускоряват след всяко хранене. Затова се хранете често и с малки порции. Така ще усвоите пълноценно хранителните вещества и няма да предизвикате негативен отговор от страна на метаболизма за дългите часове, през които сте без храна.
  • Стремете се да се храните на интервали не по-големи от четири часа.
  • Винаги закусвайте, защото пропускането на закуската ще се възприеме от организма като гладуване и съответно метаболизмът ще се забави с цел пестене на хранителните вещества.
  • Не допускайте твърде бърза загуба на тегло – тогава губите и много мускули. А мускулите са основната "централа" за горене на калории и колкото по-малко са те, толкова по-бавен е и метаболизмът.

Бърз метаболизъм – няма мускули?!

Заблудата, че хората с бърз метаболизъм по-бавно качват мускули произлиза оттам, че те рядко приемат достатъчно калории, тъй като прага на калорийният баланс при тях е доста висок.

Ако те го превишат, ще качат много повече чиста маса от останалите, просто защото при тях процесите на обновяване протичат по-бързо.

За редуциране на мазнините трябва бърз метаболизъм и отрицателен калориен баланс. За качване на мускули - отново бърз и ефективен метаболизъм и положителен калориен баланс.

Няма професионален културист с бавен метаболизъм или такъв, който да иска да го забави. Тези тежкоатлети приемат по 6 000-8 000 калории дневно. А това са хората с най-голяма мускулна маса сред всички спортисти.

Колкото по-малко спим, толкова повече слабеем?

Това изглежда напълно логично. По време на сън обмяната на веществата се забавя и се изразходва по-малко енергия. Значи, ако спим по-малко... мазнините ще се топят по-бързо.

Всъщност е точно обратното. Учените смятат, че пълноценният сън е абсолютно необходима част от процеса на отслабване.

Изследователи от Чикагския университет са изучавали състоянието на здрави хора, лишени от нормален сън, и са стигнали до извода, че ако спим дори и час по-малко, отколкото ни е необходимо, това може да доведе до хормонален дисбаланс.

В тези случаи нивото на хормона лептин, който сигнализира на мозъка за ситостта на стомаха, намалява, а нивото на хормона грелин, който сигнализира за глад, се увеличава.

Предопределеният метаболизъм

До известна степен метаболизмът се предопределя генетично. Свързан е с нивата на експресия на определени хормони (най-вече тироидните).

Стресът, диетите, видовете упражнения и лекарствата също могат да окажат съществено влияние върху обмяната на веществата. Наследствеността е важен фактор, но това не означава, че наднорменото тегло задължително е предопределено.

Едно от доказателствата за липса на предрешеност е фактът, че ако бъде увеличена мускулната маса, метаболизмът се ускорява, защото за мускулите трябват допълнителни калории.

Хората с "лош" генетичен старт имат бавна обмяна и нисък базов метаболизъм. За тях е много по-лесно да прекрачат границата на калорийния си баланс.

Това не означава, че хора с бърз метаболизъм не могат да качат тегло. Просто при тях прагът на калорийния баланс е много висок и за да го преминат, трябва да поемат голямо количество храна.

Диета - автогол?!

Интересен е въпросът могат ли диетите да забавят метаболизма. Могат, разбира се. Една неправилно конструирана диета може да забави метаболизма с 5-10 %, особено ако рязко се намали приемът на калории.

Ясно е, че за да сваляте тегло, все пак трябва да сте в отрицателен калориен баланс. Но този знак минус трябва да получите предимно чрез увеличаване на енергоразхода, а не толкова чрез намаляване на енергоприема.

Затова винаги преди започване на хранителен режим за редукция на теглото се обръща внимание на индивидуалната двигателна активност и активната маса. Едва тогава се предприема конкретна редукция на калорийния прием. Ако тя е прекалено голяма обаче, отново ще се стигне до забавяне на метаболизма.

По-точният метод за определяне на калорийната рестрикция е процентният. Намаляване на калориите с около 15-20 % гарантира, че няма да има голяма загуба на мускулна тъкан, но не и липсата на спад в метаболизма, дори и след по-дълъг период от време.

Възрастовият фактор

Много хора смятат, че с напредването на възрастта метаболизмът им се забавя и затова пълнеят.

Истината е, че след определена възраст много от нас започват да водят по-заседнал живот и намаляват своята физическа активност, а оттук идват и излишните килограми. А ако не се промени и начинът на хранене, проблемите стават още по-големи.

Могат ли да повлияят тренировките?

Не по-малко интересен е въпросът могат ли тренировките да повлияят върху обмяната на веществата на индивида. Според специалистите постоянните тренировки могат да помогнат да се съхрани изградената мускулна маса, но влиянието им върху метаболизма не е толкова значително.

За всеки килограм мускулна маса трябват допълнително около 18 калории, при положение, че тя не е във физическа активност. По време на тренировки метаболизмът се повишава с 20-30% и постепенно се възстановява след тренировката.

Е, убедихме се, че метаболизмът ни е неподвластен на математически изчисления. Той ни е "скъпо" наследство от времена, когато храната не се е купувала от магазините, още по-малко се е намирала лесно.

При големи периоди без препитание, за да оцелее човек чисто физически не му е бил нужен бърз метаболизъм, а точно обратното. Организмът ни е научен да забавя основната си обмяна всеки път, когато остава дълго време без храна.

Всяко гладуване, приемане на твърде малко калории и неравномерно хранене му напомня за времената, когато е трябвало да забави максимално метаболизма си, за да оцелее. И той го прави и днес, въпреки че магазинът е на една крачка и храна може да се намери навсякъде...


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