Kukhazikitsa Khalori Yamakono Opaka ndi Kuwongolera
Mlingo wanu wamagetsi (BMR) ndi mphamvu yochepa yofunikira kuti pakhale ntchito zofunika monga kupuma, chimbudzi, ndi kuyendayenda-ntchito zonse za thupi zimene zimachitika kuposa momwe mungayang'anire.
BMR yanu ndi nambala imodzi yomwe muyenera kudziwa ngati mukuyesera kuchepetsa thupi. Kutaya kulemera ndizo zonse za zopatsa mphamvu-zomwe mumayatsa ndi zomwe mumadya.
Zonse zomwe mumapsereza tsiku ndizodziwika kuti ndizomwe mumawononga tsiku ndi tsiku (TDEE). BMR yanu ndi imodzi yokha, koma zina zimaphatikizapo ntchito yochita masewero olimbitsa thupi, zochita masewera olimbitsa thupi, komanso kugwiritsa ntchito mpweya wabwino.
Kuyeza BMR Yanu
Pali maulendo ambiri kunja uko powerengera BMR yanu, ndipo, monga nthawi zonse, mungagwiritsire ntchito kachipangizo kogwiritsa ntchito Intaneti kuti akuchitireni ntchito. Komabe, pali njira yamba yomwe akatswiri ambiri amagwiritsa ntchito kuganizira BMR, kotero tulutsani makina anu ndikuwona zomwe mungapeze.
Revised Harris-Benedict Formula
Mankhwala a BMR ndi osiyana kwa abambo ndi amai ndipo adakonzedwanso kuyambira pamene adalengedwa. Izi ndizo mafotokozedwe atsopano a Harris-Benedict BMR:
- Amuna: (88.4 + 13.4 x kulemera mu kilogalamu) + (4.8 x kutalika mu masentimita) - (5.68 x zaka)
- Mkazi: (447.6 + 9.25 x kulemera mu kilogalamu) + (3.10 x kutalika mu masentimita) - (4.33 x zaka)
Mukamagwiritsa ntchito njirazi, kulemera kwanu kuli pa kilogalamu ndipo kutalika kwanu kumakhala masentimita ndipo muyenera kutembenuka ngati mumagwiritsa ntchito mapaundi ndi masentimita.
Mwachitsanzo, mwana wamwamuna wa zaka 42 yemwe ali wamtali mamita 173 ndipo amalemera makilogalamu 91 akhoza kugwiritsa ntchito manambala awa mu equation:
(88.4 + 13.4 x 91) + (4.8 x 173) - (5.68 x 42) = makilogalamu 1900 anatentha tsiku lililonse kuti thupi likhale labwino.
RMR vs. BMR
Mtengo wotsalira wamadzimadzi (RMR) ndi mlingo wazitsulo wamagetsi ndi miyezo iwiri yosiyana.
Izi nthawi zambiri zimagwiritsidwa ntchito mosiyana ndi zolinga zina, koma mu dziko lolimbitsa thupi, kodi mungayesedwe mu labata, BMR yanu ndi yolondola kwambiri. Amayesedwa m'chipinda chamdima mukatha kudzuka maola asanu ndi atatu ndikugona mwamsanga kuti muonetsetse kuti thupi lanu silikugwira ntchito. Ndizovuta kwambiri, ndichifukwa chake mukamawona BMR, mumatanthauza RMR, zomwe sizikulepheretsani.
Zinthu Zomwe Zimakhudza Anu BMR
Pali zinthu zomwe zingasokoneze nthawi yanu BMR, monga kudya zakudya zonunkhira kapena kutuluka m'nyengo yozizira, koma pali zinthu zingapo zomwe zingakhudze BMR yanu nthawi yaitali.
- Zaka : Nkhani yoipa ndi yakuti BMR yanu imachepa pamene mukulamba, zomwe zikutanthauza kuti anthu ambiri amafunika kusintha zakudya zawo akamakula kuti asapindule.
- Kusamuka kwa mimba: Ngati mukudutsamo kapena mukudutsamo, mumadziwa kuti BMR yanu imapita pansi nthawi imeneyi, kutanthauza kuti mukuyaka mafuta ochepa.
- Kuphunzira Kulemera : Kumanga minofu ndi njira yabwino kwambiri yowonjezera BMR yanu nthawi yaitali.
- Maphunziro Ofunika Kwambiri : Njira iyi yochita masewera olimbitsa thupi ikuwoneka kuti imapweteka kulemera kwa BMR.
Zotsatira:
> Kelly MP. Mlingo Wotsalira Wotsitsimutsa: Njira Zabwino Zowonjezerapo-Ndi Kuwukweza Iwo, Nawonso. American Council pa Zochita Zolimbitsa Thupi. Chiwongoladzanja
> Strasser B, Schobersberger W. Umboni wa Kukaniza Maphunziro monga Chithandizo Chithandizo cha Kulemera Kwambiri. Journal of Obesity . 2011; 2011: 482564.