Sungani zosowa zanu za kalori
Kudziwa kuchuluka kwa ndalama zomwe mumayenera kudya tsiku ndi tsiku n'kofunikira kuti mutaya, kupeza, kapena kulemera. Koma kodi mungatani kuti muzindikire nambala imeneyo? Zambiri! Chotsani makina anu ndi kugwiritsa ntchito njira ya Harris-Benedict.
Njira ya Harris-Benedict imagwiritsidwa ntchito kuti muzindikire mlingo wanu wamagetsi (BMR), womwe umatchedwanso kuti mphamvu yogwiritsira ntchito mphamvu (EER). Mlingo wanu wamagetsi amadziwika ndi kugonana kwanu, msinkhu, ndi kukula kwa thupi, ndipo kuwerengera nambalayi kumakuuzani za kuchuluka kwa makilogalamu omwe mumawotcha kukhala amoyo ndi kuwuka.
Inde, popeza mutuluka pabedi ndikusuntha tsiku lililonse, muyenera kusintha nambalayi. Mungathe kudziwa kuchuluka kwa mphamvu yanu yamagetsi (AMR) mwa kuchulukitsa BMR yanu ndi nambala yomwe ikuimira zomwe mukuchita. Nambala iyi imakhala yochokera ku 1.2 chifukwa chokhalira pansi, mpaka 1.9 chifukwa chochita zambiri. Nazi momwe zimagwirira ntchito:
Akazi: BMR = 655 + (4.35 x kulemera mu mapaundi) + (4.7 x kutalika mu inchi) - (4.7 x m'zaka)
Amuna: BMR = 66 + (6.23 x wolemera mapaundi) + (12.7 x kutalika mu inchi) - (6.8 x m'zaka)
Lembani mlingo wanu wogwira ntchito poyambira ndi mlingo wanu wamadzimadzi wosakaniza ndi kuwusintha mwa kulingalira momwe mukuchitira panopa. Ngati muli:
- Sedentary (zochepa kapena zosachita): AMR = BMR x 1.2
- Kugwira ntchito mopepuka (ntchito yowala / masiku 1-3 pa sabata): AMR yanu = BMR x 1.375
- Kuchita masewera olimbitsa thupi (ntchito yolimbitsa thupi / ntchito masiku 3-5 pa sabata): AMR yanu = BMR x 1.55
- Kugwira ntchito mwakhama (ntchito zovuta / ntchito 6-7 masiku pa sabata): AMR yanu = BMR x 1.725
- Zowonjezera zovuta (zovuta zolimbitsa thupi / ntchito 6-7 masiku pa sabata): AMR yanu = BMR x 1.9
AMR yanu iyenera kuimira chiwerengero cha makilogalamu omwe mukufunikira kuti mudye tsiku lililonse kuti mukhalebe kulemera kwanu. Ngati mukufuna kulemera , muyenera kuwonjezera masewero anu kapena kuchepetsa kudya kwa caloric mukudyera pang'ono.
Kodi ndimagwiritsa ntchito bwanji zimenezi?
Tsoka ilo, Harris-Benedict ndondomeko si yangwiro. Malingana ndi Academy of Nutrition and Dietetics, kafukufuku wasonyeza kuti pafupifupi 90 peresenti molondola pafupi 60 peresenti ya nthawiyo.
Izi zikutanthauza kuti zikhoza kukhala kutali kwambiri peresenti ya 40 peresenti ya nthawi, zomwe zimakhala zovuta. Choyipa kwambiri, pamene njirayi inali yolakwika, idawonetseratu zosowa za kalori za maphunziro, kotero iwo anali kuwotcha mafuta ochepa kuposa momwe iwo ankaganizira.
Mavuto omwe ali nawo ndi kulondola angakhale chifukwa cha thupi kapena maumuna, ndipo pali mwayi waukulu kuti anthu ambiri amvetsetse momwe aliri olimbikira.
Ndiye nchifukwa ninji mumagwiritsa ntchito fomu ngati siili yoyenera nthawi zonse?
Chabwino, chifukwa ndi malo abwino kuyamba. Lembani zosowa za tsiku ndi tsiku, ndipo ngati simutaya kapena kulemera, sungani malingaliro anu a calories tsiku lililonse (kapena mmwamba). Koma chonde musadye makilogalamu osachepera 1,200 patsiku popanda kuyang'anira zachipatala. Muyeneranso kukonzanso zosowa zanu za tsiku ndi tsiku monga kulemera kwanu.
Online Calorie Calculators
Chabwino, kotero sizingakhale zovuta kulanda chojambulira ndikuziwona zonsezi ndi dzanja, koma ndi zophweka kugwiritsa ntchito chojambulira pa Intaneti monga United States Dipatimenti Yachikhalidwe Chachikulu, kapena ndi kulemera kwa calorie calculator .
Ma calorie calculators pa Intaneti ndi osavuta kugwiritsa ntchito ndikupanga malo oyambirira kwa aliyense amene akufuna kupeza kalori yake yowerengedwa. Mukhozanso kupeza kalori yowonjezera zakudya zomwe mumadya ndikuyang'ana ma calories omwe mumawotcha ndi masewera olimbitsa thupi tsiku lililonse.
Mawu ochokera
Ngakhale n'zosavuta kuti mupeze njira zogwiritsira ntchito pa intaneti komanso okonza zakudya zomwe zingakuthandizeni kudziwa kuchuluka kwa ndalama zomwe mumayenera kuzidya tsiku ndi tsiku, ndibwino kudziwa momwe chidziwitsocho chiwerengedwera. Ndipo mukhoza kuona momwe kuchepetsa kalori yanu kudya kapena kutentha kwambiri ma calories ndi zochitika zina zofunikira kumathandiza kupeza kapena kutaya thupi.
> Zotsatira:
> Academy of Nutrition and Dietetics Umboni Wofufuza Library. "Mwa Anthu Osakhala Ovuta, Kodi Kulosera N'kulondola ndi Zotani Zoposera Zomwe Zimagwiritsidwa Ntchito Poyerekeza ndi Kuyeza Kowonongeka Komwe Mungagwiritse Ntchito Harris-Benedict Formula?"
> Crystal C. Douglas, Jeannine C. Lawrence, Nikki C. Bush, Robert A. Oster, Barbara A. Gower, Betty E. Darnell. "Mphamvu ya Harris Benedict Formula Kulingalira Zofunika za Mphamvu za Mphamvu Zokwanira za Mtengo Zimasiyana ndi Mbiri ya Kunenepa ndi Mitundu." Zakudya Zakudya. 2007 April; 27 (4): 194-199. lembani: 10.1016 / j.nutres.2007.01.016.