Ukubuyisela ikhalori ye-Metabolic Ukushisa Nokuthi Ungayithuthukisa Kanjani
I-basal yakho ye-basallic rate (BMR) yizinga elincane lezamandla elidingekayo ukuze lisekele imisebenzi ebalulekile njengokuphefumula, ukugaya, nokusakaza-yonke imisebenzi yomzimba eyenzeka ngaphesheya kokulawula kwakho.
I-BMR yakho iyinombolo eyodwa kuphela okudingeka ukwazi uma uzama ukunciphisa isisindo. Ukulahlekelwa isisindo kungokwama-kilojoule-yiwo owashisayo nalabo odlayo.
Wonke ama-kilojoule owushisayo ngosuku ubizwa ngokuthi yizindleko zakho zansukuzonke zamandla (TDEE). I-BMR yakho iyisici esisodwa, kodwa eminye imithombo ihlanganisa ukungasebenzi, ukuzivocavoca, nokusetshenziswa kokusetshenziswa kwe-oxygen.
Ukulinganisa i-BMR yakho
Kunenombolo enkulu yamafomula ngaphandle lapho ubala i-BMR yakho, futhi, njengoba njalo, ungasebenzisa kalula i-calculator ye-inthanethi ukwenza umsebenzi kuwe. Kodwa-ke, kukhona ifomula evamile ochwepheshe abaningi basebenzise ukulinganisa i-BMR, ngakho-ke phuma ikalati yakho bese ubona ukuthi yini ongayithola.
I-Harris-Benedict Formula ebuyekeziwe
Ama-BMR amafomu ahlukile kwabesilisa nabesifazane futhi avuselelwe kusukela ekudalweni ekuqaleni. Lezi yizilinganiso ezibukeziwe ze-Harris-Benedict BMR:
- Amadoda: (88.4 + 13.4 x ubukhulu ngamakhilogremu) + (4.8 x ubude ngamamentimitha) - (5.68 x ubudala)
- Owesifazane: (447.6 + 9.25 x ngesisindo kilogram) + (3.10 x ubude ngamentimitha) - (4.33 x ubudala)
Uma usebenzisa la mafomula, isisindo sakho singama-kilogram futhi ubude bakho bube ngamasentimitha futhi kuzodingeka wenze ukuguqulwa uma ujwayele ukusebenzisa amakhilogremu namasentimitha.
Isibonelo, owesilisa oneminyaka engu-42 ubudala onamamitha angu-173 ubude ubude futhi ulinganisa amapremu angu-91 (91 kilogram) angasebenzisa lezi zinombolo ku-equation:
(88.4 + 13.4 x 91) + (4.8 x 173) - (5.68 x 42) = ama-calories angu-1900 ashisa usuku ngalunye ukuze agcine umzimba uphila.
RMR vs. BMR
Izinga lokumisa umzimba (RMR) kanye nesilinganiso se-basal esilinganisweni sinezilinganiso ezimbili ezahlukene.
Lezi zivame ukusetshenziselwa ngokungafani nezinye izinjongo, kodwa emhlabeni wezempilo, ingabe kufanele ulinganiselwe ekulungiseleleni kwelebhu, i-BMR yakho inembile kakhulu. Ngempela kulinganiswa ekamelweni elimnyama ngemuva kokuvuka emahoreni ayisishiyagalombili okulala nokuzila ukudla kwamahora angu-12 ukuqinisekisa ukuthi uhlelo lwakho lokugaya alusebenzi kakhulu. Lokho kuhle kakhulu, yingakho uma ubona i-BMR, mhlawumbe usho i-RMR, okuyinto engavinjelwe kakhulu.
Izinto Ezithonya I-BMR Yakho
Kukhona izinto ezingayithinta okwesikhashana i-BMR yakho, njengokudla ukudla okumnandi noma ukuphuma ngesimo sezulu esibanda kakhulu, kodwa kukhona izinto ezimbalwa ezingathinta i-BMR yakho isikhathi eside.
- Ubudala : Izindaba ezimbi ukuthi i-BMR yakho iyovame ukwehla njengoba ukhula, okusho ukuthi abantu abaningi bangadinga ukulungisa ukudla kwabo njengoba bekhula ukuze bagweme ukuzuza isisindo.
- Ukunqamuka kwesikhashana: Uma uhamba noma ukhona, usuvele wazi ukuthi i-BMR yakho ivame ukuhamba phakathi nalesi sikhathi, okusho ukuthi ushisa amakholori ambalwa.
- Isisindo sokuqeqeshwa : Isisindo sokwakha kuyindlela enhle kakhulu yokwandisa i-BMR yakho isikhathi eside.
- Ukuqeqeshwa Kwesikhashana Esivininiwe : Le ndlela yokuzivocavoca ibonakala ishaya ukuqeqeshwa kwesisindo sokukhulisa i-BMR yakho.
Imithombo:
> Kelly MP. Ukubuyisela Isilinganiso Semethamo: Izindlela Ezinhle Zokulinganisa-Futhi Ukuphakamisa, Njalo. Umkhandlu waseMelika Wokuzivocavoca. https://www.acefitness.org/certifiednewsarticle/2882/restrest-medial-rate-best-ways-to-measure-it-and/.
> U-Strasser B, uSchobersberger W. Ubufakazi bokuthi Ukuphikiswa Ukuqeqeshwa njengokwelapha Ukwelashwa Kwisisindo. Umbhalo Wokukhuluphala . 2011; 2011: 482564.