Metabolism is the total of reactions in the body that lead to the use of energy and nutrients from food and to sustain life processes.The natural rate of metabolism is genetically determined, but it can be influenced by long-term changes, including diet, physical activity and a hygienic lifestyle.
Metabolism is a collection of mechanisms and processes occurring in living cells that leads to the acquisition, use and storage of energy from nutrients supplied to the body.These processes allow the life of cells and the functioning of the body.Two main tasks resulting from metabolic processes can be distinguished
This means that as a result of complex processes, the nutrients supplied to the body are first decomposed into the building blocks (precursors), and the decomposition is accompanied by the release of energy.Next, precursors and energy are used to build macromolecules and the occurrence of life processes.All of the processes called metabolism are divided into anabolism and catabolism.Anabolism consumes energy, resulting in the creation of macromolecules from small building blocks.Catabolism leads to the disintegration of macromolecules into smaller elements and energy production.Anabolism and catabolism are closely related, they must be in balance, because anabolic processes take place thanks to energy from catabolic processes.Metabolic balance in the body is called homeostasis.
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Can metabolism be controlled?
Metabolism is a complex network of chemical reactions taking place within the cell.Individual reactions related to one another and leading to one goal (eg glycogen formation) are called metabolic pathways.Routes are controlled in many ways (e.g. by enzymes, feedback, signals from neighboring cells) and can be affected to a certain extent.The metabolic rate depends, among other things, on the activity of metabolic pathways and the amount of energy consumed in anabolic processes.
It is often said that some people have a fast metabolism and others have a slow metabolism.People with fast metabolism can eat a lot, do not engage in physical activity, and still maintain a slim figure without any problem.People with a low metabolism have to control the amount of food and watch their weight, because they gain weight very easily.The metabolic rate is largely dependent on genes.If we have inherited a slow metabolism from parents or grandparents, the rate can not be easily increased.At the same time, it’s not that metabolism can not be influenced.We have some options at our disposal, but the process of metabolism acceleration must be related to long-term lifestyle changes, including proper diet and physical activity.
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What speeds up the metabolism?
Exercises performed in intervals
Running, swimming or cycling can have a strong influence on the constant increase in the metabolic rate if you train properly.The most effective are interval training, during which we alternately train at a normal pace and then accelerate to 30 seconds.Such a strategy helps to consume more oxygen and to use energy faster through mitochondria (cellular elements responsible for energy transformation).Long-term interval training leads to an increase in the number of mitochondria in the cells and acceleration of the body’s energy consumption.In addition, after training, the effect of increased post-workout oxygen consumption is maintained for several hours, which translates into the use of more calories by the cells than normal, even after the exercise.
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More muscle mass
Muscles use more energy than adipose tissue, so the increase in muscle mass translates into an increased rate of metabolism.The average 30-year-old woman who exercises strength twice a week for 30-40 minutes, after 4 months, raises her resting metabolism by about 100 kcal.
Omega-3 fatty acids
Omega-3 fatty acids are responsible for the reduction of inflammation and regulating the level of sugar in the blood.In addition, they reduce the resistance of cells to leptin, a hormone associated with the feeling of satiety and fat burning.All these elements affect the rate of metabolism.To speed it up, it is worth enriching your diet with oily sea fish (herring, mackerel, sardine, salmon, tuna), nuts and linseed oil.High-quality supplements will also work.
Catechins with green tea
Green tea is known for its comprehensive health-promoting activity.It also appears that the catechins contained in it can affect the acceleration of fat oxidation and increase of postprandial thermogenesis, i.e. energy and heat production as a result of digestion.Drinking 5 cups of green tea with 250 ml daily can increase the metabolism by 90 kcal.
Insufficient sleep translates into chronic fatigue and much less efficient functioning during the day.Metabolic changes also take place at a slower pace.
People living in 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 stress is not only a classic life in tension, but also excessive physical activity, an incorrectly composed diet or too little energy consumed during the day.
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