Bala izidingo zakho zekhalori
Ukwazi ukuthi mangaki ama-kilojoule okudingayo ukuba udle usuku ngalunye kubalulekile ukulahlekelwa, ukuthola, noma ukugcina isisindo. Kodwa wenza kanjani ngokunquma lelo nani? Kulula! Phuma i-calculator yakho bese usebenzise ifomu likaHarris-Benedict.
Inqubo yeHarris-Benedict isetshenziselwa ukucacisa isilinganiso sakho se-basal (BMR), esibizwa nangokuthi ukusetshenziswa kwezindleko zamandla okuphumula (EER). Isilinganiso sakho se-basal esinqunyiwe sinqunywa ubulili bakho, ubudala, nobukhulu bomzimba wakho, futhi ukubala le nombolo kukutshela ukuthi zingaki ama-khalori owushisayo nje ngokuphila futhi uphapheme.
Yiqiniso, njengoba uphuma embhedeni futhi uhamba nsuku zonke, udinga ukulungisa le nombolo. Ungakwazi ukucacisa isilinganiso sakho se-metabolic esebenzayo (AMR) ngokuphindaphinda i- BMR yakho ngenombolo emele emazingeni omsebenzi wakho. Le nombolo isukela ku-1.2 ngokuhlala phansi, kufika ku-1.9 ukuze isebenze ngokugcwele. Nakhu ukuthi kusebenza kanjani:
Abesifazane: BMR = 655 + (4.35 x ubukhulu ngamakhilogremu) + (4.7 x ubude ngamasentimitha) - (4.7 x ubudala eminyakeni)
Amadoda: BMR = 66 + (6.23 x ubukhulu ngamakhilogremu) + (12.7 x ubude ngamasentimitha) - (6.8 x yobudala eminyakeni)
Bala isilinganiso sakho se-metabolic ngokuqala ngesilinganiso sakho se-basallic bese ulungisa ngokulinganisela izinga lakho lomsebenzi wamanje. Uma ukhona:
- I-Sedentary (ukuzivocavoca okuncane noma akukho): i-AMR yakho = BMR x 1.2
- Ukusebenza kancane (umsebenzi wokuzivocavoca / umsebenzi wezinsuku ezingu-1-3 ngesonto): i-AMR yakho = BMR x 1.375
- Ukuzivocavoca umzimba (umsebenzi olinganiselayo / umsebenzi izinsuku ezingu-3-5 ngesonto): i-AMR yakho = BMR x 1.55
- Ukusebenza ngokujulile (ukuvivinya kanzima / umsebenzi izinsuku ezingu-6-7 ngesonto): i-AMR yakho = BMR x 1.725
- Ukusebenza okungeziwe (umsebenzi okhuni kakhulu / umsebenzi izinsuku ezingu-6-7 ngesonto): i-AMR yakho = BMR x 1.9
I-AMR yakho kufanele imele inani lamakholori okudingayo ukuze udle usuku ngalunye ukuze uhlale esisisindo sakho samanje. Uma ufuna ukunciphisa isisindo , udinga ukwandisa izinga lakho lomzimba noma ukunciphisa ukudla kwakho kwe- caloric ngokudla kancane.
Ngisebenzisa kanjani lolu lwazi?
Ngeshwa, ifomu likaHarris-Benedict aliphelele. Ngokusho kwe-Academy of Nutrition and Dietetics, ucwaningo lwezocwaningo lubonise ukuthi ifomula linembile ngamaphesenti angama-90 azungeze amaphesenti angu-60 yesikhathi.
Lokho kusho ukuthi kungase kube indlela engaba amaphesenti angaba ngu-40 esikhathi, okwenza kube nzima kakhulu. Okubi nakakhulu, lapho ifomula yayingalungile, i-overestimated izidingo zekhalori zezifundo zocwaningo, ngakho-ke babevutha amakholori ambalwa kunalokho ababekucabanga.
Izinkinga zefomula ngokuqondile zibangelwa izici zomzimba noma izakhi zofuzo, futhi kunethuba elihle lokuthi abantu abaningi baqaphele ukuthi basebenza kanjani ngokomzimba.
Ngakho-ke kungani usebenzise ifomu uma kungenjalo ngaso sonke isikhathi?
Yebo, ngoba indawo enhle ukuqala. Bala izidingo zakho ze-caloric zansuku zonke, futhi uma ungalahlekelwa noma uzitholele isisindo, lungisa umgomo wakho wokubala wekhalori wansuku zonke (noma phezulu). Kodwa sicela ungadli amakhilogremu angu-1,200 ngosuku ngaphandle kokuphathwa kwezokwelapha. Uzodinga kabusha kabusha izidingo zakho zekhalori nsuku zonke njengoba isisindo sakho sishintsha.
Izibalo ze-Calorie Online
Kulungile, ngakho-ke akunzima kakhulu ukuthatha isibalo sokubala futhi sibone konke lokhu ngesandla, kodwa kulula ukusebenzisa umbala wokubala okufana ne-United States yoMnyango wezoLimo wezoLimo, noma nge- calculator ye-calorie yokulahlekelwa kwekhalori .
Ama-Calculator e-calorie e-intanethi ayesebenziseka kalula futhi enze indawo eqalayo yokuqala kunoma ubani ofuna ukuthola ikhalori yakhe ebalwa ngaphansi kokulawula. Ungathola futhi ikhalori ukubala kokudla oyidlayo futhi ulandelele amakholori owashisayo ngokuzivocavoca nsuku zonke.
Izwi kusuka
Nakuba kulula ukuthola abakhiqizi be-intanethi nabahleli bezokudla okuzokusiza ukuba ubone ukuthi mangaki amakhalori owudinga ukuba udle nsuku zonke, kuhle ukwazi ukuthi lolu lwazi lubalwa kanjani. Futhi ungabona indlela ukunciphisa ikhalori yakho ukungenisa noma ukushisa ama-khalori amaningi ngomsebenzi owengeziwe ongokwenyama kuzokusiza ukuthi uzuze noma ulahlekelwe isisindo.
> Imithombo:
> Academy of Nutrition and Dietetics Ubufakazi Bokuhlola Umtapo. "Kubantu Abangewona Ababodwa, Iyini Ukubikezela Ukuchithwa Neziphambeko Eziphezulu Zokuziqhenya Neziqhathaniswa Ukuqhathaniswa Nezinga Lokulinganiswa Lokunciphisa Amandla Lapho Usebenzisa i-Harris-Benedict Formula?"
> Crystal C. Douglas, Jeannine C. Lawrence, Nikki C. Bush, uRobert A. Oster, uBarbara A. Gower, uBetty E. Darnell. "Ikhono leHarris Benedict Formula Yokubikezela Izimfuneko Zamandla Lihlukile Ngokwesisindo Umlando Nezizwe." I-Nutr Res. 2007 Ephreli; 27 (4): 194-199. doi: 10.1016 / j.nutres.2007.01.016.