Good day, my dear kachata and fitonyashechki! As usual, on this Sunday afternoon, another nutritious note awaits us, but we will not talk about daily bread in it - specific product, but about the method of utilization of this bread, metabolism. Here I wrapped it :). After reading, we will learn how to speed up the metabolism, how to calculate it, and ... however, I will not burn all the chips in order to save some intrigue.

So, take your seats, let's get enlightened.

How to speed up metabolism? Everything you need to know.

The problem of weight loss is familiar to many who read these lines firsthand. However, the information given in this article will make you look differently at the issues of bringing your own slightly plump calf as a gift in order. Usually, when it comes to losing weight, many immediately have the following images in their heads - a strict diet, a hunger strike, tasteless lean foods and other horror stories. In fact, the most effective means of losing weight is to speed up the metabolism, and not various stain and tooth-shelf diets. What kind of metabolism is, and what role does it play in matters of creating a slender figure, we have to figure it out in the course of the play, let's go.

Note:

For more better assimilation material, all further narration will be divided into subchapters.

In the first lines of this material, I would like to say that I consider this topic - how to speed up metabolism, archival and archival (and later you will understand why), therefore, it is possible that “Ostap will suffer”, and the article will be inflated to indecent sizes. In general, I warned everyone, so my conscience is clear before you). Now essentially...

Metabolism (metabolism) refers to the biochemical processes that take place in the body of any living organism to sustain life. These processes help a person to grow, reproduce, repair damage and adequately respond to environmental influences. In the usual sense, metabolism is a quantitative characteristic (how fast) the body's ability to convert calories from food and drink into energy.

There are two forms of metabolism:

• catabolism - dissimilation (destructive metabolism);
• anabolism - assimilation (constructive metabolism).

Both of these forms are associated with effects on body mass and composition. In turn, a person's need for calories depends on:

• diet (diet);
• physical activity.

The basic scheme of metabolism, reflecting the ways of movement and transformation of substances and energy, looks like in the following way.

It is customary to distinguish three stages of metabolism, in particular such.

essence of metabolism. Anabolism and catabolism.

The main essence of metabolism is the conversion of substances and energy. It is based on external and internal exchanges, the processes of anabolism and catabolism (see diagram).

Anabolism (building, building)- a sequence of chemical reactions that create/synthesize molecules from smaller components. Typically, this process requires energy to create. Catabolism (destruction) is a series of destructive chemical reactions that break down complex molecules into smaller units. In most cases, they occur with the release of energy.

Anabolism allows you to create new cells, increase muscle mass, support the growth of all tissues, improve bone mineralization. Anabolic processes for building polymers (complex connections) monomers are used. Typical examples of the first and second are:

• amino acids (monomer);
• proteins are polymeric molecules.

Classic anabolic hormones are:

• - stimulates the release of the hormone somatomedin, the liver responsible for growth;
• IGF1 (insulin-like growth factor)- mimics protein production;
• insulin - regulates blood glucose levels;
• testosterone -;
• estrogen is a female sex hormone.

Catabolism - provides our body with energy both at the cellular level and when making movements. Catabolic reactions break down polymers into their constituent monomers. Examples of such reactions are:

• breakdown of polysaccharides to monosaccharides. Complex carbohydrates (glycogen) to polysaccharides, simple carbohydrates (glucose, ribose) to monosaccharides;
• breakdown of proteins into amino acids.

When we consume food, our body breaks down organic nutrients - this breakdown is accompanied by the release of energy that is stored inside the adenosine triphosphate (ATP) molecules in the body.

The classic catabolic hormones are:

• cortisol -;
• glucagon - stimulates the breakdown of glycogen in the liver, which causes an increase in blood sugar levels;
• adrenalin;
• cytokines - has a specific effect on the “communication” of cells with each other.

The energy stored in the form of ATP is the fuel for anabolic reactions. Thus, it turns out that catabolism and anabolism are closely related, the first creates energy for the second, which uses it for the synthesis of hormones, enzymes, cell growth and tissue repair.

If catabolism produces more energy than is required for anabolism, then there is an excess of energy. Human body stores this excess energy as fat or glycogen. Adipose tissue is relatively inactive compared to muscle. Such cells, due to their inactivity, do not use much energy to maintain themselves.

The following table clearly demonstrates the main differences between the processes of anabolism and catabolism.

How is metabolism related to body weight?

To put it aside, our body weight is the result of catabolism minus anabolism - the amount of energy we release minus the amount of energy our body uses. Excess energy is stored either as fat or glycogen (in the liver and also in the muscles). When energy is released 1 g fat gives 9 kcal, while proteins and carbohydrates 4 kcal.

Although the main reason overweight is the high ability of the body to store excess energy in the form of fat, sometimes hormonal problems and various diseases (including hereditary) can have a negative effect on metabolism (freeze it).

It is believed that thin people have fast metabolism, while obese people have a slow metabolism, so they are. In fact, a slow metabolism is rarely the cause of being overweight. It undoubtedly affects the basic energy needs of the body, but still the main cause of weight gain is an energy imbalance, which is disturbed by consuming more calories than consumed.

There are not many ways that can significantly affect basal (basal) metabolism - the metabolic rate when a person is resting. For example, increasing muscle mass is one of the effective strategies for intensifying metabolism. However, the strategy of identifying your body's energy needs and then adapting your lifestyle accordingly will have a much better and faster effect on weight loss.

Metabolism: where do the calories consumed go?

Agree, it's quite interesting to know where our hamstered calories go. So here it is 60-70% calories that we need are spent on maintaining general life processes (basic metabolic rate, resting rate metabolism), such as the work of the brain and heart, breathing, and so on. Near 25-30% calories are used to maintain physical activity (physical activity metabolism), 10% - digestion of food (thermogenesis).

It will also not be superfluous to know that the metabolism in different bodies and human tissues proceeds with varying degrees of intensity. If you don't believe me, then compare.

What is the calorie requirement?

First of all the following 3 major factors affect the amount of calories a person consumes. These include:

No. 1. Size, composition/composition and body type

More mass requires more calories. People with more muscle to fat ratio require more calories than people who are the same weight but have less muscle to fat ratio. People with a higher muscle-to-fat ratio have a higher basal metabolic rate than people with a lower ratio.

2. Age

As a person gets older, several factors lead to a decrease in calories. Muscle mass begins to shrink with age, which eventually leads to a higher fat-to-muscle ratio. The metabolic rate changes slightly, which also leads to a decrease in calorie requirements.

The following age factors influence this process:

• Hormones – Both sexes produce less of their primary anabolic hormones, which consume energy. Growth hormone secretion also declines with age;
• menopause - makes its own significant adjustments to the processes of consumption / use of energy;
• physical activity - with age, a person becomes less active, often work changes its status, moving from active (injection at the factory) into passive (shifting papers);
• "cellular waste" older man, the more of its cells die, and they accumulate, interfering with the metabolic process.

3. Gender

Men have a higher basal metabolic rate compared to women because they have a much higher ratio of muscle to fat. This means that the average man will burn more calories than a woman of the same age and weight.

Look at the following image, which clearly demonstrates how with the same weight, but different ages, the basic characteristics of body composition may change.

How to determine your metabolic rate?

The number of calories your body uses to shut down its essential functions is called the basal metabolic rate or basal metabolic rate. The energy requirements of the main functions remain fairly consistent and are not easily changed. The average basal metabolic rate is 60-70% from the calories you burn every day.

Note:

After 30 years, the metabolic rate decreases and begins to slow down for 6% every 10 years.

Step #1. We measure our growth.

Measure your height in centimeters, if the meter is in inches, then multiply your height by 2,54 to get the centimeter value. For example, your height in inches 70 inch, which corresponds to 177,8 cm.

Step #2. We measure our weight.

Stand on the scale and record your weight in kg. If the unit of measurement is pounds, then multiply the resulting value by 0,454 .

Step #3. We calculate BM by the formula.

The formulas for calculating the level of BM for both sexes look like this:

Metabolic rate for men = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

Metabolic rate for women = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

For our example, we get the following metabolic rate (BMR) value.

Based on this value, you can find the total daily energy expenditure. To do this, you need to multiply the BM by the physical activity multiplier. In particular such.

For our example, we get the total energy costs per day:

1904.564 x 1.55 (moderate activity)= 2952.0742 kcal

What does the resulting value say?

It's very simple, so many calories are needed to maintain weight at about the same level. To start losing weight, you need to cut calories by 300-500 kcal.

In addition to your basal metabolic rate, the following two factors also determine how many calories your body burns per day and these are:

• food thermogenesis - all processes associated with working on food (digestion, transportation, etc.). Averages 10% calories used every day. The value remains relatively stable and difficult to change;
• physical activity is the most variable (of the three) factor in determining how many calories you burn daily.

Nutrition and energy: where does the main energy for the needs of the body come from?

The basis of metabolism is nutrition. The main energy nutrients for the body are carbohydrates, fats and proteins. It depends on their balance energy potential person. Foods supply carbohydrates to the body in three forms: starch, sugar, and fiber (cellulose). Starch and sugar form the main and necessary sources of energy for humans. The tissues of the body depend on glucose and use it for all activities. Carbohydrates and sugars are broken down into their simplest components - glucose and fructose.

The overall reaction for burning glucose is written as:

C6H12O6 + 6 O2 -----> 6 CO2 + 6 H2O + energy

When splitting 1 g carb/protein gives 4 kcal.

Carbohydrates in an athlete's diet should be complex (rice, buckwheat, barley) and make up from 40 before 60% diet (when gaining muscle mass, depending on body type).

Fats are the second source of concentrated energy. They produce twice as much energy when they are broken down than carbohydrates and proteins. It is much more difficult to get energy from fats, but if this can be achieved, then its amount is much greater. (9 kcal vs. 4 kcal).

Minerals are also an important element of nutrition. Although they do not directly contribute to energy requirements, they are important as regulators of the body and play an important role in the body's metabolic pathways. Vitamins that are especially important in metabolism are:

• vitamin A;
• vitamin B2 (riboflavin);
• a nicotinic acid;
• pantothenic acid.

Metabolism Facts

• men burn more calories at rest than women;
• in winter, basal metabolism is higher than in summer;
• the metabolism is faster, the greater the weight of a person;
• food intake increases the body's energy expenditure by 10-40% , in particular, fats increase basal metabolism by 5-15% , carbohydrates - on 5-7% , proteins - on 30-40% ;
• protein foods help you lose weight.

Phew, well, everything seems to be, although ... no, just everything. It remains to sum up and say goodbye, let's do it.

Afterword

Today we answered the question - how to speed up the metabolism. Someone may say: why did you write so much off topic here. I answer - everything is in the subject, because in order to know how to shake up your metabolism, you need to know the essence of the ongoing process, how it is arranged and works. We will discuss specific tips and products in the next practical part. Therefore, we do not run far, soon there will be a continuation of all this action.

That's all, I'm glad that you spent this time to your advantage, see you soon!

PS. Friends, do you experience problems with metabolism, is it difficult for you to disperse it?

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

What is metabolism?

Have you ever thought about why some people eat everything (not forgetting buns and confectionery), at the same time, they look like they haven’t eaten for several days, while others, on the contrary, constantly count calories, go on diets, attend fitness rooms and still can’t cope with extra pounds. So what's the secret? Turns out it's all about metabolism!

So what is metabolism? And why do people who have a high metabolic rate never become obese or overweight? Speaking of metabolism, it is important to note the following, that this is the metabolism that occurs in the body and all chemical changes starting from the moment it enters nutrients into the body, until they are removed from the body into the external environment. The metabolic process is all the ongoing reactions in the body, due to which the elements of the structural tissues, cells are built, as well as all those processes due to which the body receives the energy it needs so much for normal maintenance.

Metabolism is of great importance in our life, because, thanks to all these reactions and chemical changes, we get everything we need from food: fats, carbohydrates, proteins, as well as vitamins, minerals, amino acids, useful fiber, organic acids, etc. d.

According to its properties, metabolism can be divided into two main parts - anabolism and catabolism, that is, into processes that contribute to the creation of all the necessary organic substances and to destructive processes. Namely, anabolic processes contribute to the "transformation" of simple molecules into more complex ones. And all these data processes are associated with energy costs. Catabolic processes, on the contrary, release the body from end products of decay, such as carbon dioxide, urea, water and ammonia, which leads to the release of energy, that is, roughly speaking, urine metabolism occurs.

What is cellular metabolism?

What is cellular metabolism or living cell metabolism? It is well known that every living cell of our body is a well-coordinated and organized system. The cell contains various structures, large macromolecules that help it break down due to hydrolysis (that is, the splitting of the cell under the influence of water) into the smallest components.

In addition, the cells contain a large amount of potassium and very little sodium, despite the fact that the cellular environment contains a lot of sodium, and potassium, on the contrary, is much less. In addition, the cell membrane is designed in such a way that it helps the penetration of both sodium and potassium. Unfortunately, various structures and enzymes can destroy this well-established structure.

And the cell itself is far from the ratio of potassium and sodium. Such "harmony" is achieved only after the death of a person in the process of mortal autolysis, that is, digestion or decomposition of the body under the influence of its own enzymes.

What is energy for cells?

First of all, cells simply need energy in order to support the work of a system that is far from equilibrium. Therefore, in order for a cell to be in a normal state for it (even if it is far from equilibrium), it must certainly receive the energy necessary for it. And this rule is a sine qua non for normal cellular functioning. Along with this, other work is going on, aimed at interacting with the environment.

For example, if there is a contraction in muscle cells, or in kidney cells, and even urine begins to form, or nerve impulses appear in nerve cells, and in the cells responsible for the gastrointestinal tract, the release of digestive enzymes began, or the secretion of hormones began in the cells of the endocrine glands? Or, for example, did the cells of fireflies begin to glow, and in the cells of fish, for example, discharges of electricity appeared? To avoid all this, energy is needed for this.

What are the sources of energy

In the examples above, we see That the cell uses for its work the energy received due to the structure of adenosine triphosphate or (ATP). Thanks to it, the cell is saturated with energy, the release of which can flow between phosphate groups and serve as further work. But, at the same time, with a simple hydrolytic breaking of phosphate (ATP) bonds, the received energy will not become available to the cell, in this case, the energy will be wasted as heat.

This process consists of two successive stages. In each such stage, an intermediate product is involved, which is designated HF. In the equations below, X and Y stand for two completely different organic substances, the letter F stands for phosphate, and the abbreviation ADP stands for adenosine diphosphate.

Normalization of metabolism - this term has firmly entered our lives today, moreover, it has become an indicator of normal weight, since metabolic disorders in the body or metabolism are often associated with weight gain, overweight, obesity or its insufficiency. It is possible to reveal the speed of metabolic processes in the body thanks to the test on the basis of metabolism.

What is the main exchange?! This is such an indicator of the intensity of energy production by the body. This test is carried out in the morning on an empty stomach, during passivity, that is, at rest. A qualified person measures (O2) oxygen uptake as well as body excretion (CO2). When comparing data, they find out how much percent the body burns incoming nutrients.

Also, the activity of metabolic processes is influenced by hormonal system, thyroid and endocrine glands, therefore, when identifying the treatment of diseases associated with metabolism, physicians also try to identify and take into account the level of work of these hormones in the blood and the diseases of these systems that are available.

Basic methods for studying metabolic processes

Studying the processes of metabolism of one (any) of the nutrients, all its changes (that happened to it) are observed from one form that entered the body to the final state in which it is excreted from the body.

Methods for studying metabolism today are extremely diverse. In addition, a number of biochemical methods are used for this. One of the methods for studying metabolism is animal use method or organs.

The test animal is injected with a special substance, and then possible products of changes (metabolites) of this substance are detected using its urine and excrement. The most accurate information can be gathered by examining the metabolic processes of a particular organ, such as the brain, liver, or heart. To do this, this substance is injected into the blood, after which, metabolites help to identify it in the blood emanating from this organ.

This procedure is very complicated and fraught with risk, since often with such research methods the method is used thin plucks or make sections of these organs. Such sections are placed in special incubators, where they are kept at a temperature (similar to body temperature) in special soluble substances with the addition of the substance whose metabolism is being studied.

With this method of research, cells are not damaged, due to the fact that the sections are so thin that the substance easily and freely enters the cells, and then leaves them. It happens that there are difficulties caused by the slow passage of a special substance through cell membranes.

In this case, to destroy the membranes usually grind tissue, in order for a special substance to incubate the cell gruel. Such experiments proved that all living cells of the body are able to oxidize glucose to carbon dioxide and water, and only tissue cells of the liver can synthesize urea.

Are we using cells?

By their structure, cells represent a very complex organized system. It is well known that the cell consists of a nucleus, cytoplasm, and in the surrounding cytoplasm there are small bodies called organelles. They come in a variety of sizes and textures.

Thanks to special techniques, it will be possible to homogenize cell tissues, and then subject them to a special separation (differential centrifugation), thus obtaining preparations that will contain only mitochondria, only microsomes, as well as plasma or clear liquid. These preparations are incubated separately with the compound whose metabolism is under study in order to determine exactly which subcellular structures are involved in the subsequent changes.

Cases were known when the initial reaction started in the cytoplasm, and its product underwent changes in microsomes, and after that, changes were observed with other reactions with mitochondria. The incubation of the studied substance with a tissue homogenate or living cells most often does not reveal any individual steps related to metabolism. To understand the whole chain of occurring data of events, the experiments following one after another, in which certain subcellular structures are used for incubation, help.

How to use radioactive isotopes

To study certain metabolic processes of a substance, it is necessary:

• use analytical methods to determine the given substance and its metabolites;
• it is necessary to use such methods that will help to distinguish the introduced substance from the same substance, but already present in this preparation.

Compliance with these requirements was the main obstacle during the study of metabolic processes in the body, until the time when radioactive isotopes were discovered, as well as 14C, a radioactive carbohydrate. And after the advent of 14C and instruments that make it possible to measure even weak radioactivity, all of the above difficulties came to an end. After that, things with the measurement of metabolic processes went uphill, as they say.

Now, when a labeled 14C fatty acid is added to a special biological preparation (for example, a suspension of mitochondria), then, after that, no special analyzes are needed to determine the products that affect its transformation. And in order to find out the rate of use, it has now become possible to simply measure the radioactivity of sequentially obtained mitochondrial fractions.

This technique helps not only to understand how to normalize metabolism, but also thanks to it it is easy to distinguish the molecules of the introduced radioactive fatty acid experimentally from the fatty acid molecules already present in the mitochondria at the very beginning of the experiment.

Electrophoresis and ... chromatography

In order to understand what and how normalizes metabolism, that is, how metabolism normalizes, it is also necessary to use methods that will help separate mixtures that contain organic substances in small quantities. One of the most important of these methods, based on the adsorption phenomenon, is the chromatography method. Thanks to this method separation of the mixture of components.

In this case, the separation of the components of the mixture occurs, which is carried out either by adsorption on the sorbent, or due to paper. When separating by adsorption on a sorbent, that is, when they begin to fill such special glass tubes (columns), with gradual and subsequent elution, that is, with subsequent washing out of each of the available components.

The electrophoresis separation method directly depends on the presence of signs, as well as the number of ionized charges of molecules. Also, electrophoresis is carried out on some of the inactive carriers, such as cellulose, rubber, starch, or, finally, on paper.

One of the most sensitive and effective methods separation of the mixture is gas chromatography. This method of separation is used only if the substances needed for separation are in a gaseous state or, for example, can go into this state at any time.

How are enzymes released?

To find out how enzymes are released, for this it is necessary to understand that this is the last place in this series: an animal, then an organ, then a tissue section, and then a fraction of cell organelles and a homogenate occupies enzymes that catalyze a certain chemical reaction. Isolate enzymes in a purified form has become an important direction in the study of metabolic processes.

The connection and combination of the above methods has allowed the main metabolic pathways in most organisms inhabiting our planet, including humans. In addition, these methods helped to establish answers to the question of how metabolic processes proceed in the body and also helped to clarify the systemic nature of the main stages of these metabolic pathways. Today there are more than a thousand different biochemical reactions that have already been studied, as well as the enzymes that are involved in these reactions.

Since ATP is necessary for the appearance of any manifestation in life cells, it is not surprising that the rate of metabolic processes in fat cells is primarily aimed at synthesizing ATP. To achieve this, successive reactions of varying complexity are used. Such reactions mainly use chemical potential energy, which is contained in the molecules of fats (lipids) and carbohydrates.

Metabolic processes between carbohydrates and lipids

Such a metabolic process between carbohydrates and lipids, in another way, is called ATP synthesis, anaerobic (meaning without the participation of oxygen) metabolism.

The main role of lipids and carbohydrates is that it is the synthesis of ATP that provides simpler compounds, despite the fact that the same processes took place in the most primitive cells. Only in an oxygen-deprived atmosphere was it impossible to completely oxidize fats and carbohydrates to carbon dioxide.

Even in these most primitive cells, the same processes and mechanisms were used, due to which the very structure of the glucose molecule was rearranged, which synthesized small amounts of ATP. In another way, such processes in microorganisms are called fermentation. To date, the “fermentation” of glucose to the state of ethyl alcohol and carbon dioxide in yeast has been especially well studied.

In order to complete all these changes and form a number of intermediate products, it was necessary to carry out eleven successive reactions, which, ultimately, in a number of intermediate products (phosphates), that is, esters of phosphoric acid, were presented. This phosphate group was transferred to adenosine diphosphate (ADP) and also with the formation of ATP. Just two molecules accounted for the net yield of ATP (for each of the glucose molecules produced by the fermentation process). Similar processes were also observed in all living cells of the body, as they supplied the energy so necessary for normal functioning. Such processes are very often called anaerobic cell respiration, although this is not entirely correct.

In both mammals and humans, this process called glycolysis, and its final product is lactic acid, not CO2 (carbon dioxide) and not alcohol. With the exception of the last two stages, the entire sequence of glycolysis reactions is considered almost identical to the process that occurs in yeast cells.

Metabolism is aerobic, meaning using oxygen

Obviously, with the advent of oxygen in the atmosphere, thanks to plant photosynthesis, thanks to mother nature, a mechanism appeared that made it possible to ensure the complete oxidation of glucose to water and CO2. Such an aerobic process allowed a net release of ATP (out of thirty-eight molecules, based on each molecule of glucose, only oxidized).

Such a process of using oxygen by cells, for the appearance of energy-rich compounds, is today known as aerobic, cellular respiration. Such respiration is carried out by cytoplasmic enzymes (unlike anaerobic respiration), and oxidative processes take place in mitochondria.

Here, pyruvic acid, which is an intermediate, after being formed in the anaerobic phase, is then oxidized to the state of CO2 through a succession of six reactions, where in each reaction a pair of their electrons is transferred to the acceptor of the common coenzyme nicotinamide adenine dinucleotide, abbreviated (NAD). This sequence of reactions is called the tricarboxylic acid cycle, as well as the citric acid cycle or the Krebs cycle, which leads to the fact that each glucose molecule forms two molecules of pyruvic acid. During this reaction, twelve pairs of electrons move away from the glucose molecule for its further oxidation.

In the course of the energy source... lipids act

It turns out that fatty acids can act as an energy source, as well as carbohydrates. The oxidation reaction of fatty acids occurs due to the sequence of cleavage from the fatty acid (or rather, its molecule) of a two-carbon fragment with the appearance of acetyl coenzyme A, (in other words, it is acetyl-CoA) and the transfer of simultaneous two pairs of electrons to the very chain of their transfer.

Thus, the resulting acetyl-CoA is the same component of the tricarboxylic acid cycle, whose further fate not very different from acetyl-CoA, which comes from carbohydrate metabolism. This means that the mechanisms that synthesize ATP during the oxidation of both glucose metabolites and fatty acids are almost identical.

If the energy supplied to the body is obtained practically due to only one process of fatty acid oxidation (for example, during starvation, with a disease such as diabetes, etc.), then, in this case, the intensity of the appearance of acetyl-CoA will exceed the intensity of its oxidation in the tricarboxylic acid cycle itself. In this case, the acetyl-CoA molecules (which will be redundant) will begin to react with each other. Through this process, acetoacetic and b-hydroxybutyric acids will appear. This accumulation can cause ketosis, a type of acidosis that can lead to severe diabetes and even death.

Why energy reserves?

In order to somehow acquire an additional supply of energy, for example, for animals that feed irregularly and not systematically, they simply need to somehow stock up on the necessary energy. Such energy stores are generated through food reserves, to which all the same fats and carbohydrates.

Turns out, fatty acids can be stored in the form of neutral fats, which are found both in adipose tissue and in the liver . And carbohydrates, when they enter the gastrointestinal tract in large quantities, begin to be hydrolyzed to glucose and other sugars, which, when they enter the liver, are synthesized into glucose. And then a giant polymer begins to be synthesized from glucose by combining glucose residues, as well as by splitting off water molecules.

Sometimes the residual amount of glucose in glycogen molecules reaches 30,000. And if there is a need for energy, then glycogen again begins to decompose to glucose during a chemical reaction, the product of the latter is glucose phosphate. This glucose phosphate enters the pathway of the glycolysis process, which is part of the pathway responsible for the oxidation of glucose. Glucose phosphate can also undergo a hydrolysis reaction in the liver itself, and the glucose thus formed is delivered to the cells of the body along with the blood.

How is the synthesis from carbohydrates to lipids?

Love carbohydrate food? It turns out that if the amount of carbohydrates received with food at one time exceeds the allowable rate, in this case, carbohydrates go into a "reserve" in the form of glycogen, that is, excess carbohydrate food turns into fats. First, acetyl-CoA is formed from glucose, and then it begins to be synthesized in the cytoplasm of the cell for long-chain fatty acids.

This process of "transformation" can be described as a normal oxidative process of fat cells. After that, fatty acids begin to be deposited in the form of triglycerides, that is, neutral fats that are deposited (mainly in problem areas) in various parts of the body.

If the body urgently needs energy, then neutral fats undergoing hydrolysis, as well as fatty acids, begin to enter the bloodstream. Here they are saturated with albumin and globulin molecules, that is, plasma proteins, and then begin to be absorbed by other, very different cells. Animals do not have such a mechanism that can synthesize from glucose and fatty acids, but plants have them.

Synthesis of nitrogen-containing compounds

In animals, amino acids are used not only as protein biosynthesis, but also as the initial material ready for the synthesis of certain nitrogen-containing compounds. An amino acid such as tyrosine becomes the precursor of such hormones as norepinephrine and adrenaline. And glycerol (the simplest amino acid) serves as the starting material for the biosynthesis of purines, which are part of the nucleic acid, as well as porphyrins and cytochromes.

The nucleic acid pyrimidine precursor is aspartic acid, and the methionine group begins to be transferred during the synthesis of creatine, sarcosine and choline. predecessor nicotinic acid is tryptophan, and from valine (which is formed in plants) such a vitamin as pantothenic acid can be synthesized. And these are just some examples of the use of the synthesis of nitrogen-containing compounds.

How lipid metabolism occurs

Usually, lipids enter the body in the form of triglycerides of fatty acids. Once in the intestine under the influence of enzymes produced by the pancreas, they begin to undergo hydrolysis. Here they are again synthesized as neutral fats, after that, they enter either the liver or the blood, and can also be deposited as a reserve in adipose tissue.

We have already said that fatty acids can also be re-synthesized from previously appeared carbohydrate precursors. It should also be noted that, despite the fact that in animal cells, the simultaneous inclusion of one double bond in long-chain fatty acid molecules can be observed. These cells cannot include the second and even the third dual bond.

And since fatty acids with three and two dual bonds play an important role in the metabolic processes of animals (including humans), in their essence they are important nutritional components, one might say, vitamins. That is why linolenic (C18:3) and linoleic (C18:2) are also called essential fatty acids. It was also found that in cells, a dual fourth bond can also be included in linolenic acid. Due to the elongation of the carbon chain, another important contributor metabolic reactions arachidonic acid ( S20:4).

During lipid synthesis, fatty acid residues can be observed that are associated with coenzyme A. Through synthesis, these residues are transferred to the glycerophosphate ester of glycerol and phosphoric acid. As a result of this reaction, a compound of phosphatidic acid is formed, where one of its compounds is esterified glycerol phosphoric acid and the other two are fatty acids.

With the appearance of neutral fats, phosphoric acid will be removed by hydrolysis, and in its place there will be a fatty acid that appeared as a result of a chemical reaction with acyl-CoA. Coenzyme A itself may come from one of the vitamins pantothenic acid. This molecule contains a sulfhydryl group, which reacts to acids with the appearance of thioesters. In turn, phospholipid phosphatidic acid reacts with nitrogenous bases such as serine, choline and ethanolamine.

Thus, all steroids found in the body of mammals (with the exception of vitamin D) can be independently synthesized by the body itself.

How does protein metabolism take place?

It has been proven that the proteins present in all living cells consist of twenty-one types of amino acids, which are connected in different sequences. These amino acids are synthesized by organisms. Such synthesis usually leads to the appearance of an α-keto acid. Namely, a-keto acid or a-ketoglutaric acid is involved in the synthesis of nitrogen.

The human body, like the body of many animals, has managed to retain the ability to synthesize all available amino acids (with the exception of a few essential amino acids), which must be supplied with food.

How protein synthesis occurs

This process usually proceeds as follows. Each amino acid in the cytoplasm of the cell reacts with ATP and then adjoins the final group of the ribonucleic acid molecule, which is specific for this amino acid. Then the complicated molecule is connected to the ribosome, determined in the position of a more elongated ribonucleic acid molecule, which is connected to the ribosome.

After all the complex molecules line up, a gap occurs between the amino acid and the ribonucleic acid, neighboring amino acids begin to be synthesized and thus a protein is obtained. Normalization of metabolism occurs due to the harmonious synthesis of protein-carbohydrate-fat metabolic processes.

So what is organic metabolism?

In order to better understand and understand metabolic processes, as well as to restore health and improve metabolism, it is necessary to adhere to the following recommendations regarding the normalization and restoration of metabolism.

• It is important to understand that metabolic processes cannot be reversed. The breakdown of substances never proceeds through easy way reversal of synthesizing reactions. Other enzymes, as well as some intermediate products, necessarily take part in this decay. Very often, processes directed in different directions begin to take place in different compartments of the cell. For example, fatty acids can be synthesized in the cytoplasm of a cell under the influence of one particular set of enzymes, while the process of oxidation in mitochondria can occur with a completely different set.
• Enough enzymes are observed in living cells of the body in order to speed up the process of metabolic reactions, but despite this, metabolic processes do not always proceed quickly, thus, this indicates the existence in our cells of some regulatory mechanisms that affect metabolic processes. To date, some types of such mechanisms have already been discovered.
• One of the factors affecting the decrease in the rate of metabolic processes of a given substance is the entry of this substance into the cell itself. Therefore, the regulation of metabolic processes can be directed to this factor. For example, if we take insulin, the function of which, as we know, is associated with facilitating the penetration of glucose into all cells. The rate of "transformation" of glucose, in this case, will depend on the rate at which it arrived. If we consider calcium and iron, when they enter the blood from the intestines, then the rate of metabolic reactions, in this case, will depend on many, including regulatory processes.
• Unfortunately, not all substances can move freely from one cell compartment to another. There is also an assumption that intracellular transfer is constantly controlled by certain steroid hormones.
• Scientists have identified two types of servomechanisms that are responsible for negative feedback in metabolic processes.
• Even in bacteria, examples have been noted that prove the presence of some kind of successive reactions. For example, the biosynthesis of one of the enzymes suppresses the amino acids that are so necessary to obtain this amino acid.
• By studying individual cases of metabolic reactions, it was found that the enzyme whose biosynthesis was affected was responsible for the main step in the metabolic pathway leading to the synthesis of the amino acid.
• It is important to understand that a small number of building blocks are involved in metabolic and biosynthetic processes, each of which begins to be used for the synthesis of many compounds. These compounds include: acetyl coenzyme A, glycine, glycerophosphate, carbamyl phosphate and others. From these small components, complex and diverse compounds are then built, which can be observed in living organisms.
• Very rarely, simple organic compounds are directly involved in metabolic processes. Such compounds, in order to show their activity, will have to join some series of compounds that are actively involved in metabolic processes. For example, glucose can begin oxidative processes only after it has been esterified with phosphoric acid, and for other subsequent changes it will have to be esterified with uridine diphosphate.
• If we consider fatty acids, then they also cannot take part in metabolic changes as long as they form esters with coenzyme A. At the same time, any activator becomes related to one of the nucleotides that are part of ribonucleic acid or are formed from what - a vitamin. Therefore, it becomes clear why we need vitamins only in small quantities. They are consumed due to coenzymes, while each coenzyme molecule is used several times throughout its life, in contrast to nutrients, the molecules of which are used once (for example, glucose molecules).

And the last! Concluding this topic, I really want to say that the term "metabolism" itself, if earlier meant the synthesis of proteins, carbohydrates and fats in the body, now it is used as a designation for several thousand enzymatic reactions, which can represent a huge network of interconnected metabolic pathways.

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Metabolism. metabolic processes.

Many people think that metabolism and the speed of digestion of food are synonyms, but this is wrong. We give the correct definition of metabolism and understand what its speed depends on and what malfunctions and failures can lead to.

Metabolism (also called metabolism) is the basis of life important processes occurring in the body. Metabolism refers to all bio chemical processes occurring inside cells. The body constantly takes care of itself, using (or storing in reserve depots) the received nutrients, vitamins, minerals and trace elements to ensure all body functions.

For metabolism, controlled including the endocrinological and nervous systems, great value have hormones and enzymes. Traditionally, the most important organ in metabolism is the liver.

In order to perform all its functions, the body needs energy, which it draws from proteins, fats and carbohydrates obtained with food. Therefore, the process of assimilation of food can be considered one of the necessary conditions for metabolism.

The metabolism is automatic. This is what makes it possible for cells, organs and tissues to independently recover after the influence of certain external factors or internal failures.

What is the essence of metabolism?

Metabolism is change, transformation, processing chemical substances, as well as energy. This process consists of 2 main, interconnected stages:

• Catabolism (from the Greek word for "destruction"). Catabolism involves the breakdown of complex organic substances that enter the body into simpler ones. This is a special energy exchange that occurs during the oxidation or decay of a certain chemical or organic matter. As a result, energy is released in the body (most of it is dissipated in the form of heat, the rest is later used in anabolic reactions and in the formation of ATP);
• Anabolism (from the Greek word for "rise"). During this phase, the formation of substances important for the body - amino acids, sugar and protein. This plastic exchange requires a large expenditure of energy.

In simple terms, catabolism and anabolism are two equal processes in metabolism, successively and cyclically replacing each other.

What affects the speed of metabolic processes

One of possible causes slow metabolism - a genetic defect. There is an assumption that the rate of the energy burning process depends not only on age (we will discuss this below) and body structure, but also on the presence of a certain individual gene.

In 2013, a study was conducted, during which it turned out that a mutation in KSR2, the gene responsible for metabolism, could be the cause of a slow metabolism. If there is a defect in it, then its carrier or carrier has not only increased appetite, but also slower (compared to healthy people), basal metabolism ( approx. Ed .: basal metabolism means the minimum amount of energy that the body needs in the morning for normal life in the supine position and wakefulness before the first meal). However, given the fact that less than 1% of adults and less than 2% of overweight children have this genetic defect, this hypothesis can hardly be called the only correct one.

With much more confidence, scientists say that the metabolic rate depends on the sex of the person.

So, Dutch researchers found that men do indeed have a more active metabolism than women. They explain this phenomenon by the fact that men usually have more muscle mass, their bones are heavier, and the percentage of body fat is lower, so that at rest (we are talking about basal metabolism), they consume more energy when moving.

Metabolism also slows down with age, and hormones are to blame. So, the older a woman is, the less estrogen her body produces: this causes the appearance (or increase in existing ones) of fat deposits in the abdomen. In men, testosterone levels decrease, which leads to a decrease in muscle mass. In addition - and this time we are talking about people of both sexes - over time, the body begins to produce less and less growth hormone somatotropin, which is also designed to stimulate the breakdown of fat.

Answer 5 questions to find out how fast your metabolism is!

Are you often hot? People with good exchange substances, as a rule, it is hot more often than people with a poor (slow) metabolism, they are much less cold. If you have not started pre-menopause, then a positive answer to this question can be considered one of the signs that your metabolism is in order.

How fast are you recovering? If you are prone to speed dial weight, it can be assumed that your metabolism is not functioning correctly. With proper metabolism, the energy received is spent almost immediately, and is not deposited in the form of fat in the depot.

Do you often feel cheerful and energized? People with a slow metabolism often feel tired and overwhelmed.

Do you digest food quickly? People with good metabolisms usually boast good digestion. Frequent constipation are often a signal that something is wrong with the metabolism.

How often and how much do you eat? Do you often feel hungry and eat a lot? A good appetite usually indicates that the food is quickly absorbed by the body, and this is a sign of a fast metabolism. But, of course, this is not a reason to abandon proper nutrition and active image life.

Note that too fast exchange substances that many dream of is also fraught with problems: it can lead to insomnia, nervousness, weight loss, and even problems with the heart and blood vessels.

How to establish exchanges with nutrition?

There are quite a few foods that can have a beneficial effect on metabolism, for example:

• vegetables rich in coarse fiber (beets, celery, cabbage, carrots);
• lean meat (skinless chicken fillet, veal);
• green tea, citrus fruit, ginger;
• phosphorus-rich fish (especially marine);
• exotic fruits (avocados, coconuts, bananas);
• greens (dill, parsley, basil).

Check to see if you are making eating mistakes that lead to an unnecessary slowdown in metabolism!

Mistake #1. Your diet is too low in healthy fats

Passionate about products labeled light? Be sure to ensure that you consume enough unsaturated fatty acids, which are found in the same salmon or avocado. They also help keep insulin levels within normal limits and keep your metabolism from slowing down.

Mistake #2. Your diet contains a lot of semi-finished and ready-made foods

Carefully study the labels, most likely, you will find that sugar is included even in those products where it should not be at all. It is he who is responsible for jumps in blood glucose. Don't give your body a food rollercoaster. After all, the body regards such differences as a signal that it is time to store more fat.

Mistake #3. You often ignore hunger pangs and skip meals

Not only what you eat is important, but also when you do it (you need to eat regularly and at the same time). Anyone who waits until the stomach begins to twist hungry cramps (or ignores body signals altogether) risks negatively affecting the metabolic rate. Nothing good can be expected in this case. At least, brutal bouts of hunger in the evenings, which cannot be avoided, definitely do not fall into the “good” category.

Causes and effects of metabolic failures

Among the reasons for the failure of metabolic processes can be called pathological changes in the work of the adrenal glands, pituitary gland and thyroid gland.

In addition, the prerequisites for failures include non-compliance with the diet (dry food, frequent overeating, painful passion for strict diets), as well as poor heredity.

There is a range external signs, by which you can independently learn to recognize the problems of catabolism and anabolism:

1. underweight or overweight;
2. somatic fatigue and swelling of the upper and lower extremities;
3. weakened nail plates and brittle hair;
4. skin rashes, acne, peeling, pallor or redness of the skin.

If the metabolism is excellent, then the body will be slender, the hair and nails will be strong, the skin will be without cosmetic defects and feeling good.

Each of us wants to pamper ourselves with sweets every day and at the same time not think about accounting for carbohydrates. But a clear understanding of what extra calories lead to stops us from uncontrolled eating of culinary masterpieces. Majority modern people take care of your body. Severe diets and hunger strikes became the norm. And those extra pounds don't go away. If you manage to lose weight, it is extremely difficult to maintain the achieved result. The reason for this may be a disturbed metabolism.

What it is

Metabolism is a variety of chemical processes that occur in the intercellular fluid and in the cells of the human body themselves. These processes are related to:

• with the processing of those nutrients that come with food;
• with their transformation into the simplest small particles;
• with the release of cells from waste elements;
• with the supply of cells with building material.

The simplest small particles, which are formed from nutrients, are able to penetrate into the cells of the human body. At the same time, they release the energy necessary for its normal functioning.

In other words, metabolism is a metabolism that is individual for each person. Its uniqueness is based on a combination of various factors. This may include genetic predisposition a person, his gender and age, weight and height, muscle mass, lifestyle, stress, environmental influences, the presence of thyroid diseases.

Fast and slow metabolism

Slow metabolism refers to the metabolism in the human body that proceeds at a low rate. This means that fewer calories are burned over a certain period of time, and the process of converting nutrients into energy slows down. It is for this reason that slow metabolic processes in an overweight situation lead to the fact that all calories that have not been burned are deposited. A person has noticeable fat folds on the body, and the lower part of the face acquires additional chins.

If we consider a fast metabolism, then with this type of metabolism it is impossible to gain optimal weight for oneself. A person can eat any food, but this does not allow him to get better. Vitamins and useful elements, coming with food, are not absorbed. As a result, there is a lack of vital enzymes, the absence of which slows down the functioning of the body's most important processes. A person whose metabolic processes proceed at a high speed always feels unwell, his immunity is weakened, which reduces resistance to seasonal diseases.

Metabolic disorders: causes

Metabolism is a fundamental mechanism that determines the work of the human body. If its functioning is disrupted at the cellular level, damage to biological membranes is observed. Following this, a person begins to attack all sorts of serious illnesses. When a violation of metabolic processes is observed in the internal organs, this leads to a change in the functions of their work, which contributes to the complication of the relationship with the environment. As a result, the production of hormones and enzymes that are necessary for the body worsens, which provokes serious diseases from the reproductive and endocrine systems.

Metabolic disorders are often observed as a consequence of starvation and changes in diet. In the first place, irrationally eating people become its victims. Undereating is just as dangerous as overeating.

Every day, the menu should contain garlic and onions, Brussels sprouts and cauliflower, broccoli, carrots, bell pepper, spinach.

Lean meat, which is a source of protein, should be present in the diet daily. For example, lean beef, turkey, skinless chicken, veal.

To quench your thirst, it is best to give preference to green tea, juices from blueberries, cherries, pomegranates, and natural vegetables.

The daily diet must include nuts and seeds. The latter should be unsalted and not fried.

Spices and herbs should be present in the diet. For example, parsley, turmeric, cinnamon, ginger, cardamom, basil, cloves.

Weight Loss Workout by Jillian Michaels

V Lately Especially popular among people who want to lose weight is Jillian Michaels' Banish Fat Boost Metabolism workout.

The video tutorial describes exercises that allow you to get rid of excess weight. The author of this program detailed instructions on classes, which makes it easy to achieve the desired result.

Gillian Michaels training is based on the fact that oxygen contributes to the burning of fat cells. If you maintain the heart rate at a certain level, then metabolic processes are noticeably accelerated. It is for this reason that the main part of the training is given to cardio exercises, which provide fatty tissues with oxygen. The program includes both stretching and strength exercises. All of them strengthen the muscular corset, and the figure literally after a few sessions takes on a clear outline.

If you decide to start training on the Jillian Michaels Lose Weight, Boost Your Metabolism program, you need to remember a few basic rules:

• classes should take place in shoes that will protect the ankle and foot from possible injuries;
• you need to train regularly (this is the only way you can achieve what you want);
• in no case should you slow down the rhythm that was set by the author of the workout.

Have you been looking for an effective program that would help you get rid of excess weight? Workout from Jillian Michaels is what you need! Numerous positive reviews testify to the effectiveness of the program.

In an attempt to lose weight or gain muscle mass, we begin to delve into various aspects of nutrition: how to eat right, how much macro and micronutrients you need to achieve sports goals, which foods are better and which are worse. But there will be no complete clarity in these matters without an understanding of what metabolism is. In today's article, we will analyze how the metabolism of various nutrients occurs and what factors affect the metabolic rate.

Definition

From a physiological point of view, metabolism is all the chemical reactions that occur in your body that are necessary for normal life. In everyday life, metabolism is commonly referred to as metabolism.

What is it in simple terms? Metabolism is all the processes that occur for the assimilation and use of certain nutrients. We regularly receive certain micro and macro elements with food, water, air, etc. Due to metabolism, we dispose of them: we use them as energy, we accumulate them in the form of adipose tissue, we use them to restore injured tissues, and much more.

How are metabolism and body weight related?

There is such a thing as basal metabolism. This is a kind of indicator of how much energy your body needs at rest to maintain normal functioning. The calculation is based on your gender, age, height, weight and activity level. Before you try to gain or lose weight, be sure to calculate your basal metabolic rate. No need to meddle in this jungle without understanding what, how and why you are doing.

For example, at rest, your body needs 2,000 calories to properly perform all functions and keep all systems working. If you want to lose weight, you need to consume fewer calories. If you want to gain muscle mass - more. Of course, all this is just a mathematical calculation, and this figure is not always true. If you are a young person of an ectomorphic body type and have a fast metabolism, you will not gain excess weight, even significantly exceeding your norm. If you have a slow metabolism and a genetic tendency to be overweight, the opposite is true.

The essence of metabolism

In order for all these nutrients that we consume to be fully absorbed by the body, they must be decomposed into simpler substances. For example, our muscles do not need protein per se to repair and grow. We only need individual amino acids (there are 22 in total) that are needed for muscle activity. In the process of digestion, the protein breaks down into individual amino acids, and the body absorbs them for its own needs. For example, leucine and valine are immediately used to restore muscles damaged during training, tryptophan is used to produce dopamine, glutamine is used to maintain the immune system, etc. The breakdown of a complex substance into simple ones is called anabolism. During anabolism, the body receives energy in the form of calories that we spend during physical activity. This is the first stage of our metabolism.

The next stage of metabolism is catabolism. This phenomenon is usually associated with the breakdown of muscle tissue or fat burning, but its significance is much wider. In a broad sense, catabolism is the synthesis of complex substances from simple ones. Tissue regeneration is directly related to catabolism, we see this in the healing of wounds, blood renewal and other processes that constantly take place in the body without our knowledge.

Protein metabolism

Protein is needed by our body for a number of important biological functions, among which:

1. Regeneration and creation of new muscle cells.
2. Recovery of microtraumas in muscle tissue after strength training.
3. Acceleration of all biochemical processes.
4. Synthesis of sex hormones and normal functioning endocrine system.
5. Transportation of nutrients: vitamins, minerals, carbohydrates, hormones, etc.

In the process of assimilation, the protein breaks down into individual amino acids. This process is called protein metabolism.

Importance has not only the quantity, but also the quality of the protein. The amino acid composition is what determines biological value squirrel. If it is scarce, then it covers only a small part of the body's needs. This mainly applies to proteins from plant products. An exception, some nutritionists consider legumes because they contain a fairly large amount of essential amino acids.

Things are different with animal proteins. Usually its amino acid composition is much more extensive, and it contains a large amount of essential amino acids, which are so necessary for athletes during periods of intensive training.

Carbohydrate metabolism

Carbohydrates are the "fuel" for our body. Glucose, to which carbohydrates break down during metabolism, tends to accumulate in the liver and muscles in the form of glycogen. It is glycogen that makes the muscles visually voluminous and filled. It has been proven that muscles filled with glycogen are stronger and more resilient than “empty” muscles. Therefore, full-fledged strength training in gym impossible without a sufficient amount of carbohydrates in the diet.

Without carbohydrates, you will be incapacitated, lethargic and sleepy. That is why athletes often complain about feeling unwell and retardation. There are carbohydrates with high glycemic index(simple) and low glycemic index (complex).

Simple carbohydrates include all sweets, confectionery, pastries, white rice, most fruits, juices, and other sugary drinks. Their glycemic index ranges from 70 to 110. Complex carbohydrates include all grains, durum wheat pasta, vegetables, whole grain bread, and some dried fruits.

The metabolism of simple and complex carbohydrates is fundamentally different. Simple carbohydrates are also called fast carbohydrates, as they quickly saturate the body with energy, but this energy is not enough for a short time. Yes, you feel an increase in efficiency, a surge of energy, an improvement in mood and concentration, but this lasts for about 40 minutes at the most. Their absorption rate is too fast, they quickly break down to glucose. This provokes a strong surge of insulin, which contributes to the accumulation of adipose tissue, and also harms the pancreas. In addition, acceptance simple carbohydrates in large quantities, it completely kills appetite, and this is fundamentally important during the period of gaining muscle mass, when you need to eat 6-8 times a day.

Yes, the end product of the breakdown of any carbohydrate is glucose. But the fact is that for complex carbohydrates, this process takes much longer - from 1.5 to 4 hours. This does not lead to the accumulation of fat, since there are no sharp jumps in the level of insulin in the blood. Complex carbohydrates should form the basis of your diet. If you have enough of them, you will be able to work productively in the gym and beyond. If not, your efficiency will decrease.

The liver plays an important role in fat metabolism. It serves as a kind of filter through which the decay products of fats pass. Therefore, for those who do not follow the principles of proper nutrition, liver problems are common. The amount of fat in your diet should be strictly limited. Most nutritionists recommend eating up to one gram of fat per kilogram of body weight. Moreover, the emphasis should be on unsaturated fatty acids, which are rich in fish and seafood, nuts, vegetable oils, avocados and eggs. They work well of cardio-vascular system as it helps lower blood cholesterol levels.

Often fat is deposited not only under the skin, but also between the internal organs, and outwardly it is absolutely imperceptible. It is called visceral fat. It is very difficult to get rid of it. Violations of fat metabolism leads to increased accumulation of visceral fat. Because of this, they receive less oxygen and beneficial nutrients, and their performance gradually deteriorates, which can lead to the development serious illnesses.

Exchange of water and mineral salts

The most important thing in diet and proper nutrition is far from calories, proteins, fats and carbohydrates. Our body simply cannot exist and function normally without water. Our cells, internal organs, muscles, blood, lymph are almost entirely composed of water. Many athletes forget how important it is to drink enough fluids and how the water-salt balance affects your well-being and performance.

If you do not consume enough water, you will constantly experience headaches, high blood pressure, drowsiness, irritability and problems with the gastrointestinal tract. Your minimum daily rate– 3 liters clean water. This normalizes the water-salt balance, improves the performance of the kidneys and will help speed up the metabolism.

Most of the water and mineral salts leave the body with urine and sweat. Therefore, in addition to ordinary water, it is recommended to use mineral water on an ongoing basis. It will cover the body's needs for mineral salts and other beneficial micronutrients. If the salt reserves are not replenished, the condition of the joints, ligaments and bone tissue. The concentration of mineral salts in different waters can be different. Only a qualified specialist will be able to choose the “right” mineral water that will improve your health based on analyzes.

How does the metabolic rate change with age?

This is a purely individual moment, but with age, in most people, the rate of metabolic processes decreases. It usually occurs before the age of 30. Every year, metabolism slows down more and more. Therefore, the older the person, the higher the tendency to gain excess weight. From the age of 25, special attention should be paid to proper nutrition. Your rate of calories, proteins, fats and carbohydrates should be clearly calculated. Deviations from this in one direction or another can be minimal, otherwise the metabolism will slow down, and you will gain excess fat mass. You should try to eat as often as possible in small portions. The basis of your diet is animal proteins and complex carbohydrates with a low glycemic index. After 6-7 pm, it is recommended to completely abandon carbohydrates. Food should be fully digested, so the more fiber in your diet, the better.

How does gender affect metabolic rate?

Men are more likely to gain muscle mass than women. This is facilitated, first of all, by the male sex hormone testosterone, without which muscle growth is almost impossible. The level of endogenous testosterone in healthy man several tens of times higher than that of a woman.

Muscle mass requires more energy to function. Accordingly, the basal metabolism in men will be higher, because your muscles consume energy even in a state of complete rest. In other words, in order to collect excess weight, a man will need to eat more calories than a woman.

For women, the situation is somewhat different. High level estrogen promotes the formation of adipose tissue. Women who do not follow the diet and are far from the world of sports and fitness usually gain weight quickly. Fat, unlike muscles, does not require additional energy costs for its functioning. Accordingly, women do not have such a fast metabolism as men.

How does diet affect metabolism?

In order for your metabolism to be normal, and even accelerated in the future, you need to adhere to the following simple rules in nutrition:

Factor	What to do and how it affects?
Food	Meals should be regular, we try to eat more often, but less. Prolonged fasting or constant overeating will negatively affect your metabolic rate.
No harmful	A large amount of fried, sweet, floury and fatty foods reduce the metabolic rate, since the body and the gastrointestinal tract in particular require too much energy and digestive enzymes to digest and assimilate it.
Bad habits (alcohol, smoking)	They reduce protein synthesis, which subsequently reduces the rate of metabolic processes.
Mobility	A sedentary and sedentary lifestyle lowers your metabolic rate because you don't burn extra calories. The best way to boost your metabolic rate is to exercise regularly.

There are a number of metabolic-boosting foods: citrus fruits, apples, nuts, leafy greens, celery, kale, broccoli, and green tea. Metabolism becomes faster due to great content vitamins, minerals and antioxidants in these foods. In addition, cabbage and broccoli are so-called negative calorie foods. The body needs more energy to absorb them than they contain. Accordingly, you create an energy deficit, and the speed of metabolic processes increases.

Metabolic disorders

Metabolic processes depend on many factors: genetics, functioning gastrointestinal tract, the work of the endocrine system, the state of internal organs, diet and training, and many others.

However, the most widespread problem is malnutrition. Overeating, fasting, eating too much junk food, too much fatty foods and simple carbohydrates in your diet all lead to a slow metabolism. All diets that guarantee a quick result will lead to the same. Even if at first you received some positive result, after the diet, all the lost kilograms will return with a vengeance, and the metabolism will slow down again. In conditions of slow metabolism, toxins and free radicals are of particular danger, since they do not have time to be excreted from the body.

Metabolic disorders in most cases have the following symptoms:

1. A sharp decline or weight gain;
2. Constant feeling hunger or thirst;
3. Increased irritability;
4. Deterioration of the skin.

Remember: boosting your metabolism and burning fat is a long and painstaking process. This will not happen in a week or two without harm to health, which can be expressed in an increase in body fat, swelling, deterioration of the skin, a decrease in anaerobic endurance and a deterioration in the condition of the hair.