All living organisms, except viruses, consist of cells. They provide all the processes necessary for the life of a plant or animal. The cell itself can be a separate organism. And how can such a complex structure live without energy? Of course not. So how does the supply of energy to cells take place? It is based on the processes that we will discuss below.
Providing cells with energy: how does it happen?
Few cells receive energy from the outside, they generate it themselves. possess a kind of "stations". And the source of energy in the cell is the mitochondria - the organoid that produces it. The process of cellular respiration takes place in it. Due to it, the cells are supplied with energy. However, they are present only in plants, animals and fungi. In bacterial cells, mitochondria are absent. Therefore, their supply of cells with energy occurs mainly due to fermentation processes, and not respiration.
Mitochondrion structure
This is a two-membrane organoid that appeared in a eukaryotic cell during evolution as a result of absorption of a smaller one.This can explain the fact that mitochondria have their own DNA and RNA, as well as mitochondrial ribosomes that produce proteins necessary for organelles.
The inner membrane has outgrowths called cristae, or ridges. The process of cellular respiration takes place on the cristae.
What is inside the two membranes is called the matrix. It contains proteins, enzymes necessary to accelerate chemical reactions, as well as RNA, DNA and ribosomes.
Cellular respiration is the basis of life
It takes place in three stages. Let's take a closer look at each of them.
The first stage is preparatory
During this stage, complex organic compounds are split into simpler ones. Thus, proteins break down to amino acids, fats to carboxylic acids and glycerol, nucleic acids to nucleotides, and carbohydrates to glucose.
Glycolysis
This is an oxygen-free stage. It consists in the fact that the substances obtained during the first stage are further degraded. The main sources of energy that the cell uses at this stage are glucose molecules. Each of them in the process of glycolysis breaks down to two molecules of pyruvate. This happens during ten successive chemical reactions. Due to the first five, glucose is phosphorylated and then split into two phosphotrioses. In the next five reactions, two molecules and two molecules of PVC (pyruvic acid) are formed. The energy of the cell is stored in the form of ATP.
The whole process of glycolysis can be simplified as follows:
2NAD + 2ADP + 2H 3 PO 4 + C 6 H 12 O 6 → 2H 2 O + 2NAD. H 2 + 2C 3 H 4 O 3 + 2ATF
Thus, using one glucose molecule, two ADP molecules and two phosphoric acid, the cell receives two ATP molecules (energy) and two pyruvic acid molecules, which it will use in the next step.
The third stage is oxidation
This stage occurs only in the presence of oxygen. The chemical reactions of this stage take place in the mitochondria. This is the main part during which the most energy is released. At this stage, reacting with oxygen, it decomposes to water and carbon dioxide. In addition, 36 ATP molecules are formed. So, we can conclude that the main sources of energy in the cell are glucose and pyruvic acid.
Summing up all the chemical reactions and omitting the details, we can express the entire process of cellular respiration in one simplified equation:
6O 2 + C 6 H 12 O 6 + 38ADP + 38H 3 PO 4 → 6CO 2 + 6H2O + 38ATF.
Thus, during respiration, from one glucose molecule, six oxygen molecules, thirty-eight ADP molecules and the same amount of phosphoric acid, the cell receives 38 ATP molecules, in the form of which energy is stored.
Variety of mitochondrial enzymes
The cell receives energy for vital activity due to respiration - oxidation of glucose, and then pyruvic acid. All these chemical reactions could not take place without enzymes - biological catalysts. Let's look at those of them that are found in mitochondria - organelles responsible for cellular respiration. All of them are called oxidoreductases, because they are needed to ensure the occurrence of redox reactions.
All oxidoreductases can be divided into two groups:
- oxidase;
- dehydrogenase;
Dehydrogenases, in turn, are divided into aerobic and anaerobic. Aerobic ones contain the coenzyme riboflavin, which the body receives from vitamin B2. Aerobic dehydrogenases contain NAD and NADP molecules as coenzymes.
Oxidases are more diverse. First of all, they are divided into two groups:
- those that contain copper;
- those that contain iron.
The former include polyphenol oxidases, ascorbate oxidase, the latter - catalase, peroxidase, cytochromes. The latter, in turn, are divided into four groups:
- cytochromes a;
- cytochromes b;
- cytochromes c;
- cytochromes d.
Cytochromes a contain iron-formylporphyrin, cytochromes b - iron protoporphyrin, c - substituted iron mesoporphyrin, d - iron dihydroporphyrin.
Are there other ways to get energy?
Despite the fact that most cells receive it as a result of cellular respiration, there are also anaerobic bacteria that do not need oxygen to exist. They generate the necessary energy through fermentation. This is a process during which, with the help of enzymes, carbohydrates are broken down without the participation of oxygen, as a result of which the cell receives energy. There are several types of fermentation, depending on the end product of chemical reactions. It can be lactic acid, alcoholic, butyric acid, acetone-butane, citric acid.
For example, consider It can be expressed with the following equation:
S 6 N 12 O 6 → C 2 H 5 OH + 2CO 2
That is, the bacterium splits one molecule of glucose into one molecule of ethyl alcohol and two molecules of carbon (IV) oxide.
The body is constantly associated with the exchange of energy. Energy metabolism reactions occur constantly, even when we are sleeping. After complex chemical changes, food substances are converted from high molecular weight to simple ones, which is accompanied by the release of energy. This is all energy exchange.
The body's energy demands while running are very high. For example, 2.5-3 hours of running consumes about 2,600 calories (this is a marathon distance), which significantly exceeds the energy consumption of a person leading a sedentary lifestyle per day. During the race, the body draws energy from the reserves of muscle glycogen and fats.
Muscle glycogen, a complex chain of glucose molecules, accumulates in active muscle groups. Aerobic glycolysis and two other chemical processes convert glycogen to adenosine triphosphate (ATP).
The ATP molecule is the main source of energy in our body. Maintaining energy balance and energy metabolism occurs at the cell level. The speed and endurance of the runner depends on the respiration of the cage. Therefore, in order to achieve the highest results, it is necessary to provide the cell with oxygen for the entire distance. This is what training is for.
Energy in the human body. Stages of energy metabolism.
We always receive and spend energy. In the form of food, we get the main nutrients, or ready-made organic matter, this proteins, fats and carbohydrates. The first stage is digestion, there is no release of energy that our body can store.
The digestive process is not aimed at obtaining energy, but at breaking down large molecules into small ones. Ideally, everything should be split into monomers. Carbohydrates are broken down to glucose, fructose and galactose. Fats - to glycerol and fatty acids, proteins to amino acids. 
Breathing cells
Besides digestion, there is a second part or stage. This is breathing. We breathe and pump air into the lungs, but this is not the main part of breathing. Breathing is when our cells use oxygen to burn nutrients down to water and carbon dioxide for energy. This is the final stage of obtaining energy that takes place in each of our cells.
The main source of human nutrition is carbohydrates accumulated in the muscles in the form of glycogen; glycogen is usually enough for 40-45 minutes of running. After this time, the body must switch to another source of energy. These are fats. Fat is an alternative energy to glycogen.
alternative energy- this means the need to choose one of two sources of energy or fat or glycogen. Our body can receive energy from only one source.
Long-distance running differs from short-distance running in that the stayer's body inevitably switches to using muscle fat as an additional source of energy.
Fatty acids are not the best substitute for carbohydrates, as their release and use takes much more energy and time. But if glycogen is over, then the body has no choice but to use fats, thus obtaining the necessary energy. It turns out that fats are always a reserve option for the body.
Note that the fats used when running are fats found in muscle fibers, not fatty layers that cover the body. 
When burning or splitting any organic matter, production wastes are obtained, this is carbon dioxide and water. Our organics are proteins, fats and carbohydrates. Carbon dioxide is exhaled with air, and water is used by the body or excreted in sweat or urine.
Digesting nutrients, our body loses some of its energy in the form of heat. So the engine in the car heats up and loses energy into the void, and the runner's muscles spend a huge amount of energy. converting chemical energy into mechanical energy. Moreover, the efficiency is about 50%, that is, half of the energy goes into the air in the form of heat.
The main stages of energy metabolism can be distinguished:
We eat in order to get nutrients, break them down, then with the help of oxygen, the oxidation process takes place, as a result we get energy. Part of the energy always leaves in the form of heat, and we store part of it. Energy is stored in the form of a chemical compound called ATP.
What is ATP?
ATP is adenosine triphosphate, which is of great importance in the metabolism of energy and substances in organisms. ATP is a universal source of energy for all biochemical processes in living systems.
In the body, ATP is one of the most frequently renewed substances, so in humans, the lifespan of one ATP molecule is less than a minute. During the day, one ATP molecule goes through an average of 2000-3000 resynthesis cycles. The human body synthesizes about 40 kg of ATP per day, but it contains about 250 g at any given moment, that is, there is practically no supply of ATP in the body, and for normal life it is necessary to constantly synthesize new ATP molecules.
Conclusion: Our body can store energy for itself in the form of a chemical compound. This is ATP.
ATP consists of a nitrogenous base adenine, ribose and triphosphate - phosphoric acid residues.
It takes a lot of energy to create ATP, but when it is destroyed, this energy can be returned. Our body, breaking down nutrients, creates an ATP molecule, and then, when it needs energy, it breaks down the ATP molecule or cleaves the bonds of the molecule. By cleaving off one of the phosphoric acid residues, you can get about -40 kJ. ⁄ mol.
This always happens because we constantly need energy, especially while running. The sources of energy input into the body can be different (meat, fruits, vegetables, etc.) . The internal source of energy is the same - it is ATP. The life of a molecule is less than a minute. therefore, the body constantly breaks down and reproduces ATP.
Splitting energy. Cell energy
Dissimilation
We get the main energy from glucose in the form of an ATP molecule. Since we need energy all the time, these molecules will enter the body where it is necessary to give energy.
ATP gives up energy, and at the same time is split to ADP - adenosine diphosphate. ADP is the same ATP molecule, only without one phosphoric acid residue. Di means two. Glucose, splitting, gives up energy, which is taken by ADP and restores its phosphorus balance, turning into ATP, which is again ready to spend energy. This happens all the time.
This process is called - dissimilation. (destruction) In this case, in order to obtain energy, it is necessary to destroy the ATP molecule.
Assimilation
But there is also another process. You can build your own substances with the expenditure of energy. This process is called - assimilation... Create larger substances from smaller ones. Production of our own proteins, nucleic acids, fats and carbohydrates.
For example_ you ate a piece of meat, Meat is a protein that must be broken down into amino acids, from these amino acids their own proteins will be collected or synthesized, which will become your muscles. This will take some of the energy.
Getting energy. What is glycolysis?
One of the processes of obtaining energy for all living organisms is glycolysis. Glycolysis can be found in the cytoplasm of any of our cells. The name "glycolysis" comes from the Greek. - sweet and Greek. - dissolution.
Glycolysis is an enzymatic process of sequential breakdown of glucose in cells, accompanied by the synthesis of ATP. These are 13 enzymatic reactions. Glycolysis at aerobic conditions leads to the formation of pyruvic acid (pyruvate).
Glycolysis in anaerobic conditions leads to the formation of lactic acid (lactate). Glycolysis is the main pathway for glucose catabolism in animals.
Glycolysis is one of the oldest metabolic processes known in almost all living organisms. Presumably, glycolysis appeared more than 3.5 billion years ago in primary prokaryotes... (Prokaryotes are organisms in whose cells there is no formalized nucleus. Its functions are performed by a nucleotide (that is, "like a nucleus"); unlike a nucleus, a nucleotide does not have its own shell). 
Anaerobic glycolysis
Anaerobic glycolysis is a way to get energy from a glucose molecule without using oxygen. The process of glycolysis (breakdown) is the process of glucose oxidation, in which two molecules are formed from one glucose molecule pyruvic acid.
The glucose molecule splits into two halves that can be called- pyruvate, this is the same as pyruvic acid. Each half of pyruvate can restore an ATP molecule. It turns out that one glucose molecule, when broken down, can restore two ATP molecules.
With a long run or when running in anaerobic mode, after a while it becomes difficult to breathe, the muscles of the legs get tired, the legs become heavy, they, like you, stop receiving enough oxygen.
Because the process of obtaining energy in the muscles ends with glycolysis. Therefore, the muscles start to ache and refuse to work due to lack of energy. Formed lactic acid or lactate. It turns out that the faster the athlete runs, the faster he produces lactate. Blood lactate levels are closely related to exercise intensity.
Aerobic glycolysis
By itself, glycolysis is a completely anaerobic process, that is, it does not require the presence of oxygen for the reactions to proceed. But you must admit that obtaining two ATP molecules during glycolysis is very small.
Therefore, the body has an alternative option for obtaining energy from glucose. But already with the participation of oxygen. This is oxygen breathing. which each of us possesses, or aerobic glycolysis... Aerobic glycolysis is able to quickly restore muscle ATP stores.
During dynamic activities such as running, swimming, etc., aerobic glycolysis occurs. that is, if you run and do not choke, but calmly talk with a running comrade next to you, then we can say that you are running in an aerobic mode.
Respiration or aerobic glycolysis occurs in mitochondria under the influence of special enzymes and requires oxygen consumption, and, accordingly, time for its delivery.
Oxidation occurs in several stages, first there is glycolysis, but the two pyruvate molecules formed during the intermediate stage of this reaction are not converted into lactic acid molecules, but penetrate into mitochondria, where they are oxidized in the Krebs cycle to carbon dioxide CO2 and water H2O and provide energy for the production another 36 ATP molecules.
Mitochondria these are special organelles that are in the cell, therefore there is oneSome concept, like cellular respiration. Such respiration occurs in all organisms that need oxygen, including you and me.
Glycolysis is a catabolic pathway of exceptional importance. It provides energy for cellular reactions, including protein synthesis. Glycolysis intermediates are used in the synthesis of fats. Pyruvate can also be used to synthesize alanine, aspartate, and other compounds. Thanks to glycolysis, mitochondrial performance and oxygen availability do not limit muscle power during short-term extreme loads. Aerobic oxidation is 20 times more efficient than anaerobic glycolysis.
What is mitochondria?
Mitochondria (from the Greek μίτος - thread and χόνδρος - grain, grain) is a two-membrane spherical or ellipsoidal organoid with a diameter of usually about 1 micrometer. Energy station of the cell; the main function is the oxidation of organic compounds and the use of the energy released during their decay to generate an electric potential, ATP synthesis and thermogenesis. 
The number of mitochondria in a cell is not constant. They are especially abundant in cells in which the need for oxygen is high. Depending on in which parts of the cell at any given moment there is an increased consumption of energy, mitochondria in the cell are able to move through the cytoplasm to the zones of greatest energy consumption.
Mitochondrial functions
One of the main functions of mitochondria is the synthesis of ATP, a universal form of chemical energy in any living cell. Look, the entrance is two molecules of pyruvate, and the exit is a huge amount of "many things." This "a lot of things" is called the "Krebs Cycle". By the way, Hans Krebs received the Nobel Prize for opening this cycle.
We can say that this is the tricarboxylic acid cycle. In this cycle, many substances are sequentially converted into each other. In general, as you understand, this thing is very important and understandable for biochemists. In other words, it is a key step in the respiration of all oxygen-using cells.
As a result, the output we get is carbon dioxide, water and 36 ATP molecules. Let me remind you that glycolysis (without the participation of oxygen) produced only two ATP molecules per glucose molecule. Therefore, when our muscles begin to work without oxygen, they greatly lose efficiency. That is why all workouts are aimed at ensuring that the muscles can work on oxygen for as long as possible.
Mitochondrion structure
The mitochondrion has two membranes: outer and inner. The main function of the outer membrane is to separate the organoid from the cytoplasm of the cell. It consists of a bilipid layer and proteins that permeate it, through which the transport of molecules and ions necessary for mitochondria to work is carried out.
While the outer membrane is smooth, the inner membrane forms numerous folds -crista, which significantly increase its area. The inner membrane mostly consists of proteins, among which there are respiratory chain enzymes, transport proteins and large ATP - synthetase complexes. It is in this place that ATP synthesis occurs. Between the outer and inner membranes there is an intermembrane space with its inherent enzymes. 
The inner space of mitochondria is called matrix... Here are the enzyme systems for the oxidation of fatty acids and pyruvate, enzymes of the Krebs cycle, as well as the hereditary material of mitochondria - DNA, RNA and protein synthesizing apparatus.
The mitochondrion is the only source of energy for cells. Located in the cytoplasm of each cell, mitochondria are comparable to "batteries" that produce, store and distribute the energy necessary for the cell.
Human cells contain an average of 1,500 mitochondria. They are especially abundant in cells with intensive metabolism (for example, in muscles or liver).
Mitochondria are mobile and move in the cytoplasm depending on the needs of the cell. Due to the presence of their own DNA, they multiply and self-destruct regardless of cell division.
Cells cannot function without mitochondria; life is impossible without them.
"We can also talk about the chemical death of a person, when the supply of psychic energy is depleted.
We can talk about resurrection when psychic energy begins to replenish".
What is Psychic Energy?- This is the life-giving energy on which the existence of a person depends. There is no Psychic Energy (hereinafter PE) - there is no life, physical decomposition, illness and death occur. There is PE - there is a life full of creativity, health and happiness.
Synonyms for PE: grace, prana, Chinese energy Qi, fire of Hermes, Kundalini, fire tongues of the day of the Holy Trinity, Vril Bulwer-Lytton, free energy of Killy, fluid Mesmer, Od Reichenbach, living fire of Zoroaster, Sophia of the Hellenes, Saraswati of the Hindus and many, many others.
Signs of decline in PE: mental and physical fatigue, drowsiness, amorphous consciousness, and in severe cases - nausea.
Signs of a PE flush: joy and optimism, creative activity, desire for achievement and fruitful activity.
Seven Ways to Conserve PE
1. AURA. Leaving the house in the morning, mentally outline an energetic shell in the shape of a chicken egg at an elongated elbow distance so that your body is in the center of this auric egg. Thus, you will strengthen the protective network of your aura, which protects your PE from unwanted intrusions.
2. VAMPIRES. Try to avoid communicating with people with a dull and dim, shifting gaze - these are energy vampires, after communicating with whom severe fatigue sets in. A person's gaze cannot be faked. The eyes are the most reliable indicator of the presence of PE in a person. Those who do not have their own PE often become an energy vampire and try (often unconsciously) to steal it by simply approaching the donor's aura.
3. CROWD. On public transport or similar crowded places, discreetly do a blitz assessment of the people standing next to you. If one of them caused you a slight rejection, then move away from him to another place. When human auras touch, your PE flows according to the magnetic principle into another aura, and the PE of another aura flows into yours, and there is no way to hinder this energy exchange - this is a firm law.
4. HANDS. In public places, try to avoid direct bare hand contact with common objects and things, such as door handles, handrails, shopping cart handles, etc. If possible, in the winter season, do not take off your gloves or buy thin ones, for example, kid gloves. If it is not possible to avoid direct contact with bare hands, then find the place that is least used. Human hands emit strong streams of PE. With each touch, a person saturates with his PE those objects that the hand touched. Be mindful of old, unfamiliar things. They can carry a charge of negative PE, from contact with which you will spend a lot of your PE to neutralize it.
5. IRRITATION. By all means, avoid irritation, which can be especially annoying in public transport, in shops, during heavy traffic on the road, driving a car, at home, etc. Mental irritation creates a negative PE, which destroys your positive PE.
6. INTIM. Lead a moderate intimate life, because the reproduction of seminal fluid requires a large consumption of PE.
7. ANIMALS. Do not keep animals at home so that your PE does not leak to them. Animals, like all living things, have their own aura with their own PE, which is much lower in quality than human PE. When the auras of a person and an animal come into contact, the same exchange of PE occurs as between people. Don't saturate your aura with a lower animal PE.
Seven ways to enhance PE
1. AIR. Breathe in natural, clean air more often. Prana, the solar PE, is dissolved in it. In large cities with a population of over one million, the air is not clean, so try to either go out into nature more often, or even move out of town or in a small town.
2. SPACE. Boundless universal spaces are filled with cosmic life-creating energy, which is akin to human PE. You just need to mentally call, pull her out of there. Look at the starry sky and imagine that it is an ocean of energy, by touching which you can easily enhance your life energy.
3. FRIENDSHIP. Be friendlier to everyone around you. Do not wish harm to anyone, even your enemies. Kindness and a friendly attitude not only generate positive PE radiation in your aura, but also evoke in people the same reciprocal vibrations of their auras. Friendly people exchange positive PE with other people simply because they induce the same positive PE in other people.
4. HEART. The main ruler of a person's PE is his heart. Listen to your heart, not your brain. The rational brain is often deceived in the correct assessment of the life situation and sometimes leads to a dead end. The heart is never deceived and knows much more than the mind can imagine. Hear the voice of your heart in silence and silence. It will tell you how to follow the path of life so that at the end you can say that you have lived a happy life.
6. VEGETABLES AND FRUITS. Eat raw vegetables and fruits - they are full of solar PE deposits. Try not to eat fried foods, as overcooked butter releases poisons that kill your PE. Do not eat meat, it is full of invisible energy of disease-causing fluids of decomposition, which begins immediately after the death of the animal. Even the freshest meat is full of not only low animal PE, but also energetic microbes, when eaten, your body will spend a lot of PE to neutralize them. Legumes can easily replace meat products.
7. DREAM. Before going to bed, do not worry, and even more so do not quarrel with your family. Try not to watch negative and criminal TV programs that cause bad emotions. Better to watch a good movie, or read a good book, or listen to calm music. Before going to bed, take a shower to cleanse not only your body of sweat deposits, but, more importantly, to wash away the energy accumulations of the day lived from the aura. Pure water has the ability to purify PE. Having retired to sleep in a clean body and a calm, serene spirit, your PE will rush into the clean layers of space, where it will receive strengthening and nourishment. In the morning you will feel vigor and strength to live the day ahead with dignity.
Any organism needs energy to work properly. A person gets it thanks to the metabolism, which is possible provided that the required amount of proteins, fats and carbohydrates arrives from the outside. This process takes place all the time. If the balance between the received and wasted energy is not disturbed, then the metabolism is in order. Its failure can lead to poor health - from mood swings to hospital bed.
Why metabolism is disturbed
There are many reasons for the deterioration of metabolism. To find out the main one, you need to analyze your lifestyle:
- food should be regular and balanced;
- sleep - sound and full;
- movement - regular and active;
- the air is fresh and clean;
- the mood is good;
- the set of vitamins and minerals is complete.
People who play sports are aware of the need to follow a diet and the benefits of fresh air. This is their way of life. Diet also has a right to exist. But the quality of the consumed products often does not meet the standards. And the volume cannot always be accurately calculated. But it is food that is the main source of useful elements necessary for the normal functioning of human organs. Due to insufficient, untimely and unbalanced nutrition, disruptions in the metabolic process occur.
What are vitamins and minerals for?
Unfortunately, the human body is unable to produce vitamins. Their main function is to regulate metabolism, ensuring the normal course of various processes. Hematopoiesis, cardiovascular, nervous and digestive systems, the formation of enzymes, resistance to the harmful effects of the environment - all this is provided by the normal level of vitamins in the body. Each of them is responsible for their own area.
Like vitamins, microelements (chemicals) are needed by the body in small quantities, but their lack greatly affects the functioning of all vital systems. They are constantly excreted from the body, so regular replenishment is necessary.
How to replenish stocks of vitamins and minerals
In human life, there are special periods of increased demand for nutrients. If we exclude seasonal vitamin deficiency, then this is the time of growth and great physical exertion (that is, all the best for children and athletes). It is not always possible to replenish the stock through the natural consumption of high quality products. The drugs specially developed by leading pharmaceutical companies come to the rescue. So, for more than fifty years they have been produced by the American family company NOW Foods: Natural, Organic, Wholesome, that is, natural, organic, wholesome.
If there are problems with the nervous or cardiovascular systems, when immunity is reduced and the endocrine system is disrupted, you should pay attention to the drug in tablets"Vitamin B6".
Any supplements are not drugs, they only help prevent illness or speed up the healing process. Therefore, you should not wait for the disease. If you feel that an insufficient amount of vitamin is supplied with food, then you can take a prophylactic course.
Why are B vitamins good for you?
The importance of these elements for the full functioning of the body is difficult to overestimate.
Thiamine (B1) favorably affects the assimilation of food, normalizes the work of all systems.
Riboflavin (B2) helps in all metabolic processes, an excellent antioxidant.
Niacin (B3) affects primarily the blood vessels.
Cyanocobalamin (B12) is able to be synthesized in the intestine, regulates fat and carbohydrate metabolism. It is one of the most important factors of normal growth, serves for the prevention of nervous disorders, and is responsible for reproductive ability in men.
Vitamin B6 (pyridoxine)- one of the most demanded in this group, because:
- takes an active part in the metabolism and assimilation of protein, helping to build muscle mass;
- lowers the level of cholesterol and lipids in the blood;
- improves the work of the heart muscle;
- has a beneficial effect on the nervous system, since it is involved in the production of serotonin;
- normalizes liver function;
- acts as an antioxidant, slowing down the aging process;
- reduces cramps and muscle spasms.
With heavy physical exertion, the norm of vitamin B6 should be doubled. In this case, the easiest way to replenish stocks is artificially. It is also included in complex preparations.
For example, Now Foods produces the ZMA vitamin complex, which, in addition to B6, contains magnesium and zinc, which have a beneficial effect on all human systems. This dietary supplement is specially designed to replenish the deficiency of elements in the body of athletes. Magnesium helps to increase muscle strength by altering testosterone levels. Unfortunately, an insufficient amount of this substance comes from food. And its deficiency inhibits the formation of protein, slows down brain processes and causes disturbances in the functioning of the nervous system. As a result:
- cramps and spasms of the calf muscles appear;
- pressure rises;
- heart rhythm is disturbed;
- rapid fatigue and depression are manifested.
The change in the amount of magnesium leads to a decrease in the amount of zinc, which is involved in the formation of amino acids in muscles, the production of testosterone and growth hormone. The immune system and the synthesis of sex hormones suffer from its insufficient amount. It increases the rate of breakdown of fats, preventing liver problems.
All components of the dietary supplement interact perfectly, contributing to a more effective effect on the human body. The ZMA Complex is an excellent muscle building tool.
How to maintain a balance of vitamins and minerals
Sometimes the huge loads of athletes lead to a weakening of the body. The reason for this can be unhealthy diet, stress and other factors that disrupt the balance of substances necessary for the normal functioning of all human systems. Therefore, few people refuse compensatory drugs, because vitamin complexes are shown to a person from childhood, and their correct use gives only positive results. Do not think that taking higher doses will help you achieve the best effect. An excess of vitamins and minerals can lead to negative consequences, so the manufacturer conducts careful research and calculates the optimal dose.
The dietary supplements offered by NOW Foods Online Store are not drugs. It is not worth counting on the cure of advanced forms of disorders in the work of the body. Biologically active complexes are a great way to speed up the recovery process or prevent illness. All of them are created with health care.
From the food we consume, energy is generated, which is necessary for the implementation of all functions of our body - from walking and the ability to speak to digestion and breathing. But why do we often complain about lack of energy, irritability, or lethargy? The answer lies in what food we eat every day.
Power generation
In addition to water and air, our body constantly needs a regular flow of food, which provides the energy reserves necessary for movement, breathing, thermoregulation, heart function, blood circulation and brain activity. Strikingly, even at rest, our brains consume about 50% of the energy stored from the food we eat, and energy consumption increases dramatically during intense brain activity, for example, during exams. How does the transformation of food into energy occur?
In the process of digestion, described in more detail in the corresponding section (-79), food is broken down into individual glucose molecules, which then enter the bloodstream through the intestinal wall. With the bloodstream, glucose is transported to the liver, where it is filtered and stored in reserve. The pituitary gland (located in the brain of the endocrine gland) sends a signal to the pancreas and thyroid glands to release hormones that cause the liver to release the accumulated glucose into the bloodstream, after which the blood delivers it to those organs and muscles that need it.
Having reached the desired organ, the glucose molecules penetrate into the cells, where they are converted into a source of energy, which is available for use by the cells. Thus, the process of constantly supplying organs with energy depends on the level of glucose in the blood.
In order to increase the body's energy reserves, we must consume certain types of foods, in particular, those capable of increasing the level of metabolism and maintaining the required level of energy. To understand how all this happens, consider the following questions:
How is food converted to energy?
There are mitochondria in every cell in our body. Here, the components that make up food products undergo a series of chemical transformations, resulting in the formation of energy. Each cell in this case is a miniature power plant. Curiously, the number of mitochondria in each cell depends on energy requirements. With regular exercise, it increases to provide more energy needed. Conversely, a sedentary lifestyle leads to a decrease in energy production and, accordingly, a decrease in the number of mitochondria. Converting to energy requires different nutrients, each of which determines different stages in the process of obtaining energy (see Energy Food). Therefore, the food consumed should not only be satisfying, but also contain all types of nutrients necessary for energy production: carbohydrates, proteins and fats.
IT IS VERY IMPORTANT TO LIMIT THE CONTENT IN THE DIET OF PRODUCTS THAT TAKE ENERGY OR HINDER ITS FORMATION. ALL SUCH PRODUCTS STIMULATE THE RELEASE OF THE HORMONE ADRENALINE.
Maintaining a constant blood glucose level is important for the body to function properly (see Maintaining Normal Blood Sugar Levels - 46). For this purpose, it is desirable to give preference to foods with a low glycemic index. By adding protein and fiber to every meal or snack, you can help build up the energy you need.
Carbohydrates and glucose
The energy we extract from food comes more from carbohydrates than proteins or fats. Carbohydrates are more easily converted into glucose and are therefore the most convenient source of energy for the body.
Glucose can be used up for energy needs immediately, or stored in the liver and muscles. It is stored in the form of glycogen, which, if necessary, is easily converted into it again. In fight-or-flight syndrome (see), glycogen is released into the bloodstream to provide the body with additional energy. Glycogen is stored in a soluble form.
Protein must be balanced with carbohydrates
While carbohydrates and protein are essential for everyone, their ratios can fluctuate depending on individual needs and habits. The optimal ratio is selected individually by trial and error, but you can be guided by the data presented in the table on page 43.
Be careful with proteins. Always add high quality complex carbohydrates to them, such as dense vegetables or grains. The predominance of protein foods leads to acidification of the internal environment of the body, while it should be slightly alkaline. The internal self-regulation system allows the body to return to an alkaline state by releasing calcium from the bones. Ultimately, this can disrupt the structure of the bones, leading to osteoporosis, in which fractures often occur.
Health drinks and snacks that contain glucose provide a quick burst of energy, but the effect is short lived. Moreover, it is accompanied by the depletion of energy reserves accumulated by the body. During sports you spend a lot of energy, so you can "refuel" with soy curd with fresh berries in front of them.
Good food, good mood
Try increasing your protein intake a little while lowering your carbohydrates, or vice versa, until you determine your optimal energy level.
Energy needs throughout life
The need for additional energy arises in us at various stages of life. In childhood, for example, energy is needed for growth and learning; in adolescence, for hormonal and physical shifts during puberty. During pregnancy, the need for energy increases in both the mother and the fetus, and with stress, excess energy is expended throughout life. In addition, an active person requires more energy than ordinary people.
Energy thieves
It is very important to limit the content in the diet of foods that take away energy or interfere with its formation. These include alcohol, tea, coffee and fizzy drinks, as well as cakes, biscuits and sweets. All of these foods stimulate the release of the hormone adrenaline, which is produced in the adrenal glands. Adrenaline is most rapidly generated in the so-called fight-or-flight syndrome, when something threatens us. The release of adrenaline mobilizes the body to action. The heart begins to beat faster, the lungs absorb more air, the liver releases more glucose into the blood, and the blood rushes where it is needed most, such as the legs. A constantly increased production of adrenaline, in particular with adequate nutrition, can lead to a persistent feeling of fatigue.
Stress is also considered one of the energy thieves, as stress releases stored glucose from the liver and muscles, resulting in a short-term burst of energy followed by a state of prolonged fatigue.
Energy and emotions
In fight-or-flight syndrome, glycogen (stored carbohydrates) travels from the liver into the bloodstream, resulting in high blood sugar levels. Because of this, prolonged stress can seriously affect blood sugar levels. Caffeine and nicotine have a similar effect; the latter promote the secretion of two hormones, cortisone and adrenaline, which interfere with the digestive process and encourage the liver to release stored glycogen.
Energy-rich food
The richest in energy terms are foods containing a complex of B vitamins: B1, B2, B3, B5, B6, B12, B9 (folic acid) and biotin. All are found in abundance in grains of millet, buckwheat, rye, quinoa (a South American cereal very popular in the West), corn and barley. In germinating grains, the energy value increases many times over - the nutritional value of the seedlings is increased by enzymes that promote growth. Many B vitamins are also found in fresh herbs.
Vitamin C, which is present in fruits (for example, oranges) and vegetables (potatoes, peppers), is also important for the energy of the body; magnesium, which is abundant in greens, nuts and seeds; zinc (egg yolk, fish, sunflower seeds); iron (grains, pumpkin seeds, lentils); copper (brazil nut shells, oats, salmon, mushrooms); and coenzyme Q10, which is found in beef, sardines, spinach and peanuts.
Maintaining normal blood sugar levels
How often did you have to wake up in the morning in a bad mood, feeling lethargic, fatigued, and feeling an urgent need to sleep for another hour or two? And life seems to be no joy. Or, perhaps, tormented before noon, you wonder if you can make it to lunch. It’s even worse when you’re tired in the afternoon, at the end of the day, and you have no idea how you’ll get home. And there, after all, you still have to cook dinner. And then - eat. And don't you ask yourself: "Lord, and where did the last strength go?"
Constant fatigue and lack of energy can be caused by various reasons, but most often they are the result of a poor diet and / or irregular nutrition, as well as the abuse of stimulants that help "hold on".
Depression, irritability, and mood swings, along with premenstrual syndrome, outbursts of anger, anxiety and nervousness, can result from imbalances in energy production, malnutrition, and frequent fad diets.
Having received an idea of how and from what energy is generated in our body, we can quickly increase our energy, which will not only maintain efficiency and good mood throughout the day, but also ensure a healthy deep sleep at night.
