Kuzorodza Metabolic Calorie Kuchena uye Kuvandudza Kwayo
Nheyo yako yezvigadzirwa zvemagetsi (BMR) ndiyo inowanikwa simba rekushandisa rinotsigira basa rinokosha sekufema, kupera, uye kupararira-yese yebasa rinoitwa kunze kwekutonga kwako.
Yako BMR inongova nhamba imwe chete yaunofanira kuziva kana uri kuedza kuderedza uremu. Kurasikirwa kwehutano ndeyezvinhu zvinokwana makirori-izvo zvaunopisa uye zvaunodya.
Zvose mairi makori anopisa pazuva anozivikanwa sehuwandu hwezuva rose rekushandisa mari (TDEE). Yako BMR ndeyeimwe chikamu, asi zvimwe zvinosanganisira kusashandira muviri, kurovedza muviri, uye kushandiswa kwemaitiro ekushandisa oxygen.
Kuenzanisa BMR yako
Kune nhamba yakawanda yezvinyorwa kunze uko kuverenga BMR yako, uye, sezvainogara, iwe unogona kushandisa nyore inhare yekutengesa kuti uite basa rako. Zvisinei, kune chimiro chakajairika nyanzvi dzakawanda dzinoshandisa kuenzanisa BMR, saka bvisa chigadziro chako uye ona zvaunokwanisa kuuya nazvo.
Revised Harris-Benedict Formula
Izwi re BMR rakasiyana nevarume nevakadzi uye rakadzokororwa sezvo raive rakasikwa. Aya ndiwo maitiro akavandudzwa eHarris-Benedict BMR:
- Murume: (88.4 + 13.4 x kurema mu kilogiramu) + (4.8 x kukwirira mumamita) - (5.68 x age)
- Mukadzi: (447.6 + 9.25 x kurema mu kilogiramu) + (3.10 x kukwirira mumamita) - (4.33 x muzera)
Paunenge uchishandisa mazano aya, uremu hwako huri mu kilogiramu uye hurefu hwako huri mumamita uye iwe unoda kuita kutendeuka kana iwe unowanzoshandisa mapaundi nemasentimita.
Somuenzaniso, mukomana ane makore makumi maviri nemasere (173 cm) yakareba uye akayera mazana maviri (91 kilogram) angashandisa nhamba idzi muchiyero:
(88,4 + 13.4 x 91) + (4.8 x 173) - (5.68 x 42) = 1900 maoriyori akapiswa zuva roga roga kuitira kuti muviri uve mupenyu.
RMR vs. BMR
Iko kusara kwemagetsi (RMR) uye nheyo yegasi yemasikirwo inokwana zviyero zviviri zvakasiyana.
Izvi zvinowanzoshandiswa zvakasiyana-siyana kune zvimwe zvinangwa, asi munyika yakakwana, iwe waifanira kuyerwa mumarongerwo ebasa, BMR yako yakajeka kwazvo. Inonyatsoyerwa muimba yechitema mushure mokumuka kubva maawa masere ekurara uye maawa gumi nemaviri ekutsanya kuitira kuti zviratidzo zvako zvekudya zvisati zvashanda. Izvo zvakaoma zvakaoma, ndicho chikonzero paunoona BMR, zvichida unoreva RMR, izvo zvisinganyanyi kuvhara.
Zvinhu Zvinokurudzira BMR Yako
Pane zvinhu zvinokanganisa BMR yako, zvakadai sokudya zvokudya zvinonaka kana kubuda mumamiriro ekunze, asi pane zvinhu zvishoma zvingakanganisa BMR yako kwenguva refu.
- Zera : Mashoko akaipa ndeokuti BMR yako inowanzopera paunenge uine makore, zvinoreva kuti vazhinji vevanhu vangave vachida kugadzirisa kudya kwavo sezvavanokura kuti vasapinda kuwedzera.
- Kusvika kumwedzi: Kana uri kutarisana nayo kana kuti uripo, iwe unotoziva kuti BMR yako inowanzopera munguva iyi yenguva, zvinoreva kuti uri kupisa zvishoma makori.
- Kukura kwekuita : Kuvaka musimba inzira yakanakisisa yekuwedzera yako BMR kwenguva refu.
- Kudzidzisa-Kupindira Kunyanzvi Kubatsira : Uyu maitiro ekurovedza muviri anoita sekurova kurovedza muviri nekusimudza BMR yako.
Sources:
> Kelly MP. Kuzorodza Metabolic Rate: Nzira Dzakanakisisa Kuti Uzvienzanise-Uye Dzikure, Zvakare. American Council on Exercise. https://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and/.
> Strasser B, Schobersberger W. Uchapupu hwekudzivisa kudzivirirwa sechirapa Therapy in Obesity. Zvinyorwa zveObesity . 2011; 2011: 482564.