Verengai calori yako inoda
Kuziva kuti mangani emakirori aunoda kudya zuva rimwe nerimwe zvakakosha pakurasikirwa, kuwana, kana kuchengetedza uremu. Asi iwe unoenda sei nekugadzirisa nhamba iyoyo? Easy! Buda ikara yako uye ushandisa Harris-Benedict fomu.
IHarris-Benedict mazano inoshandiswa kutsvaga bhaari yako yemagetsi (BMR), iyo inonziwo kushandiswa kwesimba rekushandisa (EER). Nheyo yenyu yehutachiona yakagadzirirwa nehutano hwako, zera, uye hutano hwemuviri, uye kuverenga nhamba iyi inokuudza sei kuti ingani makiriji iwe unopisa chete uri mupenyu uye wakamuka.
Zvechokwadi, kubva paunobva pamubhedha uye uchifamba-famba zuva rega rega, unofanirwa kugadzirisa nhamba iyi. Iwe unogona kusarudza yako kushandiswa kwemaitiro emagetsi (AMR) nokuwedzera yako BMR nenhamba inomiririra pamatauriro ako emabasa. Nhamba iyi inowanikwa kubva ku 1.2 kubva pakugara, kusvika ku 1.9 pakuwedzera. Heino nzira iyo inoshanda:
Vakadzi: BMR = 655 + (4.35 x kureba mapaundi) + (4.7 x kukwirira mumasentimita) - (4.7 x muzera mumakore)
Varume: BMR = 66 + (6.23 x kureba mapaundi) + (12,7 x yakakwirira mumasentimita) - (6.8 x muzera mumakore)
Tora maitiro ako anoshandiswa achishandisa nheyo yako yezvinyorwa zvekugadzirisa uye kuigadzirisa nekuenzanisa yako yazvino yemabasa. Kana iwe uri:
- Sedentary (zvishoma kana pasina maitiro): yako AMR = BMR x 1.2
- Zvishoma-kushanda (chiedza chekuita basa / basa 1-3 mazuva pavhiki): yako AMR = BMR x 1.375
- Kunyatsoshanda (kuenzanisira kurovedza muviri / basa 3-5 mazuva evhiki): yako AMR = BMR x 1.55
- Kunyanya kushanda (zvakaoma muviri / basa 6-7 mazuva pavhiki): yako AMR = BMR x 1.725
- Zvimwe zvakashanda (zvakaoma chaizvo basa / basa 6-7 mazuva pavhiki): yako AMR = BMR x 1.9
AMR yako inofanirwa kumira nhamba yekoriori yaunoda kudya zuva rega roga kuti ugare pahutano hwako hwemazuva ano. Kana iwe uchida kushaya uremu , iwe unoda kuwedzera huwandu hwako hwekuita muviri kana kuderedza yako caloric kudya nekudya zvishoma.
Ndinoshandisa Sei Iri Ruzivo?
Zvinosuruvarisa, iyo Harris-Benedict maitiro haana kukwana. Maererano neChikamiro Chekudya uye Dietetics, zvidzidzo zvekutsvakurudza zvakaratidza kuti maitiro acho anenge 90 muzana akanyatsopoteredza 60 muzana yenguva.
Izvozvo zvinoreva kuti inogona kunge iri kure kubva panenge makumi mana kubva muzana yenguva, izvo zvinenge zvichiodza mwoyo. Kunyanya kuipa, apo chirongwa chacho chakanga chisina kururama, chakanyatsoratidzira koriri yezvinodiwa zvekutsvakurudza nyaya, saka vakanga vachipisa zvishoma maoriyori kupfuura zvavakafunga.
Dambudziko rekugadzirisa nekururamisa kunogona kuve nekuda kwepanyama kana maitiro, uye kune mukanano wakanaka wekuti vanhu vakawanda vanonyanya kufunga nezvekushanda kwavo.
Saka sei kushandisa shanduro kana isiri nguva yakarurama?
Zvakanaka, nokuti nzvimbo yakanaka yekutanga. Verengai zvamunoda zuva rega rega, uye kana musingarasikirwi kana kuti muremerwe, shandurai zuva rega rega yekori yepamusoro chinangwa pasi (kana kumusoro). Asi ndapota usadya zvishoma kupfuura 1,200 makoriro pazuva pasina kutarisirwa kwechiremba. Iwe uchazofanira zvakare kugadzirisa zuva rako rega-calorie zvido sekurema kwako kuchinja.
Online Calorie Calculators
Zvakanaka, saka hazvina kuoma kubata calculator uye kuenzanisa izvi zvose neruoko, asi zviri nyore kushandisa inhare yekutengesa yakafanana neUnited States Dhipatimendi Rezvekurima, kana kuine kuora kwekureruka calorie calculator .
Inyore ye calorie calculators iri nyore kushandisa uye inoita nzvimbo yakakwana yekutanga kune ani zvake anoda kuwana calori inowanikwa pasi pesimba. Iwe unogonawo kuwana koriori yezvokudya zvauri kudya uye kuchengetedza maekoriyumu iwe unopisa nekushanda zuva nezuva.
Shoko kubva
Kunyangwe zviri nyore kuti uwane vashandisi veInternet uye vatori vezvokudya izvo zvichakubatsira kuona kuti makiriji mangani aunoda kudya zuva rega rega, zvakanaka kuti uzive kuti iyo mashoko inotarirwa sei. Uye iwe unogona kuona kuti kuderedza koriori yako kudya kana kupisa kanori dzakawanda nekuita zvekare muviri kunobatsira kuti uwane kana kurasikirwa uremu.
> Sources:
> Academy of Nutrition uye Dietetics Evidence Analysis Library. "Kune Vasiri Vanhu Vose, Ndeapi Kufanirwa Nechiratidzo uye Maximum Overestimation uye Kuwedzererwa Kwezvikanganiso Kuenzaniswa Nezvakaenzaniswa Zvokugadzirisa Maitiro Anoshandiswa Pakushandisa Harris-Benedict Formula?"
> Crystal C. Douglas, Jeannine C. Lawrence, Nikki C. Bush, Robert A. Oster, Barbara A. Gower, Betty E. Darnell. "Simba reHarris Benedict Formula Kufanotaura Zvido ZveNyanzvi Kusiyana Nehuwandu Weight uye Ethnicity." Nutriti Res. 2007 April; 27 (4): 194-199. doi: 10.1016 / j.nutres.2007.01.016.