Bala isilinganiso sakho seMetabolic sokuLawula isisindo
Isilinganiso samanzi esincane (BMR) yinani eliphelele lamakhalori umzimba wakho udinga ukwenza imisebenzi eyisisekelo, yokusekela impilo. Lezi zinhlelo ezisemqoka zihlanganisa ukusakaza, ukuphefumula, ukukhiqizwa kwamaseli, ukucubungula izakhi, amaprotheni synthesis kanye nokuthuthwa kwe-ion. Ungakwazi ukubala isilinganiso se-base basabolic usebenzisa ifomati yamathematika.
Incazelo yezinga eliphansi leMetabolic vs. Ukuphumula kweMetabolic Rate
Ukulahlekelwa kwesisindo esiningi kanye nokuzivocavoca umzimba kusebenzisa imigomo ye-basal ye-metabolic nokuphumula izinga lokunciphisa umzimba (RMR) ngokungafani.
Futhi iqiniso liwukuthi la magama amabili afana kakhulu. Kodwa kukhona umehluko omncane kuncazelo ye-BMR nencazelo ye-RMR ewusizo ukuyiqonda.
- Incazelo yezinga eliphansi lemetaboli. Ukulinganisa kwenani lamakhalori okudingekayo ukwenza imisebenzi yakho eyisisekelo ( basal ) yomzimba wakho, njengokuphefumula, ukujikeleza nokukhiqizwa kwamaseli. I-BMR ilinganiswa ngokunembile ebhodini elungiselelwe ngaphansi kwezimo ezivimbela kakhulu.
- Incazelo Yokunciphisa Ukulinganiswa Kwemetabolic. Isilinganiso senani lamakholori umzimba wakho uvutha ekuphumuleni. Ukuphumula izinga lokunciphisa umzimba kuvame ukulingwa ekuseni ngaphambi kokudla noma ukuzivocavoca futhi emva kokulala okugcwele kokulala okuphumula.
Njengoba ungabona, izincazelo ze-RMR ne-BMR zifana ncamashi. Ukuphumula kwakho kwesilinganiso semethamo kufanele kube isilinganiso esilungile sesilinganiso sakho se-basal. Ngenxa yokuthi imigomo ifana, izici eziningi zokuzivocavoca nezokunciphisa umzimba zisebenzisa zombili amagama ukuchaza into efanayo.
Kodwa leli gama elithi "ukuphumula izinga lokunciphisa umzimba" livame kakhulu.
Indlela Yokubala Isilinganiso Esincane Semethamali
Uma ufuna ukunciphisa umzimba, kuyasiza ukubala i-BMR yakho. Ungathola noma iyiphi inombolo usebenzisa ifomula eyenzelwe ososayensi, ungayifaka ihlolwe ebhokisini , noma ungasebenzisa i-calculator ye-intanethi. Ayikho indlela enembile kakhulu, kepha ukuhlolwa kwelebhu kuzokunika ukulinganisa okungcono kakhulu.
Kodwa njengoba ukuhlolwa kwebhulethi kungabiza kakhulu, ama-dieters amaningi kanye nokusebenzisa umzimba basebenzisa enye yezindlela ezimbili zokunquma isilinganiso se-metabolic kanye / noma inani lamakholori alishisa usuku ngalunye.
- Sebenzisa i-BMR yokubala inthanethi. Beka ukuphakama, isisindo sakho, nobudala bakho ku- calculator yethu ye-intanethi ukuze uthole isilinganiso sakho se-base basaboli ngokungeza umsebenzi wansuku zonke. I-calculator ikunikeza ukulinganisa kwenani eliphelele lamakholori oshisa ngosuku ngalunye.
- Bala i-BMR yakho. I- Harris-Benedict Equation ivame ukusetshenziselwa ukulinganisa isilinganiso se-basal.
- Amadoda: BMR = 88.362 + (13.397 x ubukhulu ngo kg) + (4.799 x ubude ngo cm) - (5.677 x ubudala eminyakeni)
- Abesifazane: BMR = 447.593 + (9.247 x ubukhulu ngo kg) + (3.098 x ubude ngo cm) - (4.330 x yobudala eminyakeni)
Indlela Yokushintsha Isilinganiso Sakho Esincane Semethamo
Ukuhlanganiswa kwezici kubonisa izinga lakho lokunciphisa umzimba. Izakhi zofuzo, iminyaka, ubulili nokubunjwa komzimba konke kudlala indima. Akukho okuningi ongakwenza ukulawula izakhi zofuzo, iminyaka yobudala noma ubulili. Kodwa ungashintsha ukubunjwa komzimba wakho ukuze kuthuthukiswe umzimba .
Ngakho ushintsha kanjani i-BMR yakho? Yakha imisipha! Ngisho nalapho umzimba wakho uphumule, isisindo somzimba esibuhlungu siyothatha amakholori amaningi kunamafutha. Futhi akudingeki nokuba ube ngumakhi womzimba ukuze ubone izinzuzo.
Ucwaningo oluthile lubonise ukuthi ngemva kwamasonto ambalwa okuqeqeshwa ukuphikiswa ungase ukwazi ukubona ukwanda okungu-7-8% kokuphumula kwesilinganiso semethamo.
Indlela yokusebenzisa i-BMR ye-Weight Loss
Manje ukuthi uqonda BMR ungasebenzisa inombolo ukukusiza ukuthi ulahlekelwe isisindo . Izinga lakho lokungcolisa umzimba elihlanganisiwe nezinye izici ezimbili zingakunikeza umqondo wenani eliphelele lamakholori oshisa usuku ngalunye.
Ingqikithi Yamakholori Avuliwe Usuku Lunye
- Isilinganiso samandla esisisekelo : 60-75% wezinhlamvu zamakholori aphelele ngosuku
- Umsebenzi we-thermogenesis (ongewona umsebenzi wokunyakaza nokuzivocavoca) 15-30% wamakhilori angu-total ashiswa ngosuku ngalunye
- Umphumela we-thermic wokudla (amakholori ashiswe ekudleni nasekugayeni) 10% wezinhlamvu zamakhilomitha alingana nosuku ngalunye
Uma ungashisa ama-khalori angaphezu kokudla kwakho, uzodala ukulahleka kwekhalori. Ukulahleka kwekhalori ka-500-1000 khalori ngosuku kufanele kubangele ukulahlekelwa kwesisindo se-1-2 ngeviki.
> Imithombo:
> U-Strasser B, uSchobersberger W. Ubufakazi bokuthi Ukuphikiswa Ukuqeqeshwa njengokwelapha Ukwelashwa Kwisisindo. Umbhalo Wokukhuluphala . 2011; 2011: 482564. A