Verengai Basal Metallic Rate Kuti Urege Kurasikirwa
Basal metabolic rate (BMR) ndiyo nhamba yakazara yekoriyano iyo muviri wako unoda kuita zvigaro, zvinotsigira upenyu. Izvi zvinosanganisira kushandiswa, kufema, kushandiswa kwemasero, michina yekugadzira, protein synthesis uye ion kutakura. Iwe unogona kuverenga bhaari yemagetsi inoshandiswa kushandisa mashematical formula.
Tsanangudzo yeBasal Metabolic Rate vs. Kubvisa Metabolic Rate
Kurasikirwa kwakawanda uye maitiro ekushandisa maitiro anoshandisa mabhesi e-basal kagadzirirwo uye kuregererwa kwemaitiro emagetsi (RMR) zvakasiyana.
Uye chokwadi ndechokuti aya mazwi maviri akafanana chaizvo. Asi pane musiyano mutsva mukutsanangurwa kweBMR uye tsanangudzo yeRRR iyo inobatsira kunzwisisa.
- Tsanangudzo yeBasal Metabolic Rate. Chiyero chemazana emakirori anodiwa kuti uite mabasa ako omutambo ( basal ) mabasa, kufema kufema, kuparadzirwa uye kushandiswa kwekero. BMR inonyatsorongedzwa mubhodhi iri pasi pemamiriro ekudzivirira zvikuru.
- Tsanangudzo yekuzorora Metabolic Rate. Chiyero chechiverengero chemakori ayo muviri wako unopisa pazororo. Kuzorora kwehuwandu hwemagetsi kunowanzoonekwa mangwanani, usati wadya kana kuti urovedza muviri uye mushure mekuzara kweusiku wekurara.
Sezvaunogona kuona, tsanangudzo ye RMR ne BMR inenge yakafanana. Kuzorora kwako kwehuwandu hwemagetsi kunofanirwa kuve kuenzanisira kwakarurama kwebhaari yako yemagetsi. Nemhaka yokuti mazwi aya akafanana, vazhinji vane mafungiro uye masero ekurasikirwa kwemazivi vanoshandisa mazwi maviri ekutsanangura chinhu chimwe chete.
Asi izwi rokuti "kushandiswa kwemaitiro emagetsi" kunowanzoonekwa.
Nzira yekuverenga sei Basal Metabolic Rate
Kana iwe uchida kuora muviri, zvinobatsira kuverenga BMR yako. Iwe unogona kuwana kana nhamba uchishandisa chirevo chakagadzirwa nemasayendisiti, unogona kuchiwana ichiedzwa murabhu , kana iwe unogona kushandisa inotora yakawanda. Hapana nzira yakarurama zvakakwana, asi chiyero chebasa chinogona kukupa iwe muongorori wakanakisisa.
Asi sezvo maongorori emabhadharo angakosha, dieta dzakawanda uye zvinoshandiswa zvinoshandisa imwe yemimwe nzira mbiri kuti uone kushandiswa kwechimiro chemagetsi uye / kana nhamba yose yekoriori inopisa zuva rega rega.
- Shandisa paIndaneti BMR kuverenga. Isa urefu hwako, uremu, uye zera mumutambo wedu wekutsvaga muInternet kuti uwane nheyo yako yekusanganisa kwemaitiro nekuwedzera kwebasa rezuva nezuva. The calculator inokupa iwe nekufungidzira kwenhamba yose yekoriori yaunopisa zuva rimwe nerimwe.
- Tora yako BMR. IHarris-Benedict Equation inowanzoshandiswa kuenzana nehuwandu hwemagetsi.
- Varume: BMR = 88.362 + (13,397 x kureba mu kg) + (4.799 x yakakwirira mumasendi) - (5.677 x yezera mumakore)
- Vakadzi: BMR = 447.593 + (9.247 x kuyerwa mumakilogi) + (3.098 x yakakwirira mumasendi) - (4.330 x muzera)
Nzira Yokushandura Nheyo Yenyu Yakakosha Metamisiki
Kubatanidzwa kwezvikonzero kunogadzirisa bhaari yako yemagetsi. Nhengo dzepabonde, zera, zvepabonde nehutano hwemuviri zvose zvinobatsira. Hapana zvakawanda zvaunogona kuita kuti uchengetedze mazamu, makore kana kuti zvepabonde. Asi iwe unogona kuchinja muviri wako wakagadzirirwa kuti uwedzere metabolism .
Saka unoshandura sei BMR yako? Gadzira musuru! Kunyangwe kana muviri wako uri zororo, hutsika hutsika hutema huchapisa huri koriori kupfuura mafuta. Uye iwe haufaniri kunge uine muumbi wezvinhu kuti uone zvikomborero.
Tsvakurudzo dzinoverengeka dzakaratidza kuti mushure memavhiki mashomanana ekudzivirira kudzivisa iwe unogona kuona kuwedzera kwe7-8% mukuzorora kwemaitiro emagetsi.
Nzira Yokushandisa BHR Sei Kurasikirwa Kwemafuro
Iye zvino kuti iwe unonzwisisa BMR unogona kushandisa nhamba kuti ikubatsire kuora muviri . Nheyo yako yezvigadzirwa zvemagetsi yakabatanidzwa pamwe nezvimwe zvinhu zviviri zvinogona kukupa pfungwa yehuwandu hwemakori ako unopisa zuva rega rega.
Nhamba yeCalori Inopiswa Zuva Rimwe nerimwe
- Basal metabolic rate: 60-75% yeirivha yakawanda yakapiswa zuva rega rega
- Chiitiko che thermogenesis (kwete kushandura muviri nekufambisa muviri) 15-30% yeiriji yakawanda yakapiswa zuva rega rega
- Inormic effect yezvokudya (makoriyumu anopiswa kubva pakudya uye kudya) 10% yeiriyori inopiswa zuva rimwe nerimwe
Kana iwe uchikwanisa kupisa makoriki akawanda kupfuura iwe unodya, iwe uchagadzira kukanganisa kwekoriori. Izvo zvinokonzerwa nekoriori ye500-1000 koriori pazuva zvinofanira kuita kuti 1-2 pound kuora kurasi kwevhiki.
> Sources:
> Strasser B, Schobersberger W. Uchapupu hwekudzivisa kudzivirirwa sechirapa Therapy in Obesity. Zvinyorwa zveObesity . 2011; 2011: 482564. A