Lembani Zomwe Mumayambitsa Zamadzimadzi Zomwe Mungathe Kutaya Kunenepa
Mlingo wa mankhwala ochepa kwambiri (BMR) ndi chiwerengero cha makilogalamu omwe thupi lanu liyenera kuchita ntchito zofunika, zokhuza moyo. Ntchito izi zimaphatikizapo kuyendayenda, kupuma, kupanga maselo, zakudya zowonjezera, mapuloteni komanso kayendedwe ka ion. Mukhoza kuyeza mlingo wamadzimadzi ogwiritsa ntchito masamu.
Tsatanetsatane wa Mpangidwe Wachimake wa Ma Metabolic vs. Msinkhu Wotsitsimula Wotsalira
Kuchuluka kwa zolemetsa ndi zochita masewera olimbitsa thupi zimagwiritsa ntchito mawu omwe amatsitsiramo mphamvu zamadzimadzi komanso kupuma kwachitsulo (RMR) mosiyana.
Ndipo zoona zake n'zakuti mawu awiriwa ali ofanana kwambiri. Koma pali kusiyana kochepa mukutanthauzira kwa BMR ndi tanthauzo la RMR zomwe zimathandiza kumvetsa.
- Tanthauzo la Mtengo Wachidziwitso Wochepa. Muyeso wa chiwerengero cha makilogalamu omwe amafunika kuti mupange ntchito zapadera ( basal ), monga kupuma, kuyendayenda ndi kupanga maselo. BMR imayesedwa molondola mu labu yomwe ili pansi pa zovuta kwambiri.
- Tanthauzo la Kukhazikitsa Mphamvu Zamakono. Muyeso wa chiwerengero cha ziwerengero zomwe thupi lanu liwotchera popuma. Kupuma kwa mankhwala kumagwiritsidwa ntchito m'mawa musanayambe kudya kapena kuchita masewera olimbitsa thupi komanso mutagona mokwanira.
Monga mukuonera, matanthauzo a RMR ndi BMR ali ofanana. Kupuma kwanu kwa kuchepetsa thupi kumayenera kukhala chiwerengero cholondola cha mlingo wanu wamadzimadzi. Chifukwa chakuti mawuwa ali ofanana, akatswiri ambiri olimbitsa thupi ndi ochepetsa kulemera amagwiritsa ntchito mawu onsewa pofotokoza chinthu chomwecho.
Koma mawu oti "kupuma kwa mphamvu yamadzimadzi" ndi yowonjezereka.
Momwe Mungayankhire Zomwe Mumayi Amadziwira
Ngati mukufuna kulemera, ndibwino kuwerengera BMR yanu. Mukhoza kupeza nambalayo pogwiritsira ntchito ndondomeko yokonzedwa ndi asayansi, mukhoza kuyigwiritsa ntchito mu labu , kapena mungagwiritse ntchito makina opangira Intaneti. Palibe njira yomwe ili yolondola mwangwiro, koma mayeso a labwino angakupatseni kulingalira kopambana.
Koma popeza mayeso a labwino angakhale odula, ma dieters ambiri ndi ochita masewera amagwiritsira ntchito njira imodzi iwiri kuti awonetse mlingo wamagetsi ndi / kapena chiwerengero cha maola omwe amawotcha tsiku lililonse.
- Gwiritsani ntchito chiwerengero cha Intaneti cha BMR. Ikani kutalika kwanu, kulemera kwake, ndi msinkhu wathu ku calculator yathu ya intaneti kuti mupeze mlingo wanu wa chiwerengero cha kagayidwe kake ndi kuwonjezera kwa ntchito za tsiku ndi tsiku. Chojambulira chimakupatsani inu kulingalira kwa chiwerengero cha chiwerengero cha calories yomwe mumayaka tsiku lirilonse.
- Yesani BMR yanu. Harris-Benedict Equation nthawi zambiri imagwiritsidwa ntchito kulingalira mlingo wamadzimadzi.
- Amuna: BMR = 88.362 + (13,397 x kulemera kwa kg) + (4.799 x kutalika mu cm) - (5.677 x m'zaka)
- Akazi: BMR = 447.593 + (9.247 x kulemera mu kg) + (3.098 x kutalika mu cm) - (4.330 x m'zaka)
Mmene Mungasinthire Msinkhu Wanu Wosakaniza Zamadzimadzi
Zowonjezera zifukwa zimapanga mlingo wanu wamagetsi. Zinthu zachibadwa, zaka, chikhalidwe ndi thupi zimagwira ntchito. Palibe zambiri zomwe mungathe kuti muzitha kuyendetsa zamoyo, zaka kapena kugonana. Koma mutha kusintha thupi lanu kuti likhale ndi mphamvu yochepetsera thupi .
Ndiye mumasintha bwanji BMR yanu? Mangani minofu! Ngakhale pamene thupi lanu likupumula, minofu yowonda idzawotcha mafuta ambiri kuposa mafuta. Ndipo iwe susowa ngakhale kukhala wokonza zomangamanga kuti uwone ubwino.
Kafukufuku wambiri wasonyeza kuti patatha masabata angapo chabe a maphunziro okaniza mukhoza kuona kuwonjezeka kwa 7-8% pa kupuma kwa mankhwala.
Mmene Mungagwiritsire ntchito BMR kwa Kutaya Kwambiri
Tsopano kuti mumvetse BMR mukhoza kugwiritsa ntchito nambala kukuthandizani kulemera . Mlingo wanu wamadzimadzi ophatikizapo zinthu ziwiri zikhoza kukupatsani malingaliro a chiwerengero cha ma calories omwe mumawotcha tsiku lililonse.
Ma Calories Wonse Amawotchedwa Tsiku Lililonse
- Mlingo wamadzimadzi: 60-75% ya chiwerengero cha calories yotentha tsiku lirilonse
- Ntchito thermogenesis (yosagwiritsa ntchito masewera olimbitsa thupi ndi zochita masewera olimbitsa thupi) 15-30% ya chiwerengero cha calories yotentha tsiku lililonse
- Kutentha kwa chakudya (zopatsa mafuta kuchokera ku kudya ndi kusakaniza) 10% ya makilogalamu okwana tsiku lililonse
Ngati mungathe kutentha makilogalamu ochulukirapo kuposa momwe mukudyera, mudzataya mphulupulu ya kalori. Kutaya kwa calorie ya 500-1000 makilogalamu patsiku kuyenera kukhala ndi 1-2 pounds kulemera kwa sabata.
> Zotsatira:
> Strasser B, Schobersberger W. Umboni wa Kukaniza Maphunziro monga Chithandizo Chithandizo cha Kulemera Kwambiri. Journal of Obesity . 2011; 2011: 482564. A