Lɛ wi tɔk bɔt BMR (Basal Metabolic Rate): di bɛsis ɛnaji we yu bɔdi nid.

Yu dɔn ɛva tink se ivin we wi jɔs sidɔm, dat min se wi de ledɔm na bed ɔ na chia, wi bɔdi de wok ɔltɛm? Fɔ blo, fɔ bit wi at, ɛn fɔ mek wi bɔdi wam, na jɔs sɔm pan di bɔku tin dɛn we wi kin du. So ɔl dis nid fɔ gɛt ɛnaji, we na kalori. Dat minim amount of enaji na wetin wi de kol wi BMR.

Wetin na BMR (Basal Mεtabolik Rεt)?

Fɔ tɔk am simpul wan, BMR (Basal Metabolic Rate) na di smɔl nɔmba fɔ di kalori dɛn we yu bɔdi de yuz fɔ mek di bɛsis prɔses dɛn we yu nid fɔ liv we yu nɔ de du ɛni wok, jɔs we yu de rɛst. Imajin, ivin if yu bin de ledɔm na bed ɔl di de, yu brith, yu blɔd sakulayshɔn, yu sɛl ripɛnt, ɛn fɔ mek yu bɔdi wam, stil de apin, nɔto so? Na dat dɛn de yuz dis ɛnaji fɔ. Dis BMR valyu kin difrɛn frɔm wan pɔsin to ɔda pɔsin. Bɔku rizin de fɔ dat, lɛ wi tɔk bɔt dat bak.

infakt, lεk 60% to 70% pan di tכtal enεji we wi de spεnd insay wan de de go to dis BMR . כda 10% de go fכ digεst di it we wi de it εn kכnvכlt am to enεji. Di ɔda wan dɛn kin spɛn pan tin dɛn lɛk fɔ muv rawnd ɛn fɔ du ɛksɛsayz.

Bɔku pipul dɛn kin want fɔ no bɔt BMR, dɛn kin tink se i go ɛp dɛn fɔ kɔntrol dɛn wet. Dis kin ɛp yu fɔ gɛt rough aidia bɔt ɔmɔs ɛnaji yu bɔdi rili nid fɔ wan de. Bɔt mɛmba se, BMR na wan tin nɔmɔ we i kam pan fɔ kɔntrol di wet. Bɔku ɔda tin dɛn de we kin apin.

Us tin dɛn kin afɛkt wi BMR?

Okay, naw lɛ wi luk di tin dɛm we kin mek dis BMR valyu chenj. Sɔm pan dɛn tin ya wi nɔ kin ebul fɔ chenj, bɔt sɔm tin dɛn de we wi ebul fɔ kɔntrol.

Tin dɛn we go de sote go we wi nɔ go ebul fɔ chenj bɔku:

• Bɔdi saiz: Di mɔ yu bɔdi big, we min se di mɔ tisu ɛn sɛl dɛn we i gɛt, na di mɔ ɛnaji i de tek fɔ mek dɛn kɔntinyu fɔ de. Jɔs lɛk aw big os kin kɔst mɔ fɔ mentenɛns.
• di כmכnt fכ di sכm mכsul tisu: di mכsul tisu lεk di injin dεm na wi bכdi. I kin tek bɔku trɛnk fɔ mek i kɔntinyu fɔ de. Di mɔ mɔsul we yu gɛt, na di mɔ yu BMR go ay.
• di כmכnt fכ di adipos tisu (bכdi fεt): I de tek sכm εnεji fכ mεnten di adipos tisu pas di mכsul tisu. כltu, di adipos tisu dεm nid εnεji bak. So, di amount of fat de afekt BMR tu to sכm mak.
• Sεks: Man dεm jεnarali gεt bכku bכku bכku wan pas uman dεm. dis na biכs man dεm jεnarali big pas uman dεm εn dεn gεt mכr mכsul mas bikoz fכ di כmon tεstostεron.
• Ej: BMR de dכn sכmtεm as wi de ol. Di men rizin na we wi de lɔs di mɔsul dɛn we wi de ol. pan tap dat, di chenj dεm we di כmon dεm de chenj εn di nyurolכjik chenj dεm kin afekt BMR bak.
• Res:Risach dɔn sho se yu kɔlɔ ɔ yu trayb kin afɛkt yu BMR bak, bɔt dɛn nid fɔ du mɔ risach bɔt dis.
• Jεnεtiks: Wi jin dεm dεn tu gεt big impak pan BMR. Sɔm pipul dɛn kin bɔn wit fast mɛtabolism, ɛn ɔda wan dɛn kin gɛt slo wan. Risach pipul dɛn stil de fɛnɔt di rayt we aw dɛn jin ya de wok.

Tin dɛn we kin afɛkt BMR fɔ sɔm tɛm:

• Skip fɔ it, fast ɔ angri: Imajin, if yu nɔ it fayn, if di kalori we yu bɔdi de gɛt de go dɔŋ, yu bɔdi de tray fɔ kip ɛnaji. Dis na sɔntin we evolv fɔ ɛp wi fɔ liv. Dɔn yu bɔdi de put yu BMR dɔŋ, we min se i de slo di rit we yu de bɔn ɛnaji.
• Envayrɔmɛnt tɛmpracha: If yu de na say we rili kol (e.g., we yu de swet) ɔ we rili wam (e.g., we yu de swet), yu bɔdi fɔ wok tranga wan fɔ mek yu bɔdi gɛt nɔmal tɛmpracha. Yu BMR de go ɔp insay dɛn tɛm ya.
• di tayroyd hכmon lεvεl: di tayroyd כmon we di tayroyd gland de kכmכt, rili imכtant fכ wi mεtabolism. If di tayroyd ɔmon lɛvɛl go ɔp, we na wan kɔndishɔn we dɛn kɔl haypa tayroyd, BMR de go ɔp. Semweso, if di tayroyd ɔmon lɛvɛl go dɔŋ, we na wan kɔndishɔn we dɛn kɔl haypotayroyd, BMR de go dɔŋ.
• Sik ɔr injury: We yu gɛt fiva ɔr injury, yu bɔdi gɛt fɔ du ɛkstra wok. Dat min se yu fɔ fɛt sik ɛn mek di tisu dɛn fayn. Dis kin mek yu BMR go ɔp.
• Di tin dɛn we de mek pɔsin fil fayn: BMR kin go ɔp fɔ sɔm tɛm we yu yuz tin dɛn we de mek pɔsin fil fayn lɛk kafinɛ (we de insay kɔfi ɛn ti), nikotin (we de insay tabak), ɛn amfɛtamin.

Ifekt dεm we difrεn stej dεm na layf gεt pan BMR:

• Fɔ gro: Yɔŋ pikin dɛn, mɔ di pikin dɛn, de gro kwik kwik wan. Dɛn nid mɔ ɛnaji fɔ mek dɛn gro nyu tisu ɛn gɛt mɔ wet. So, dɛn BMR de ɔp.
• di bεlε: we di mama bεlε, di mama in bכdi de bכku, εn di pikin we de gro na di bεlε nid כda εnεji. Dis kin mek di BMR fɔ mama we gɛt bɛlɛ go ɔp.
• Lakta: Fɔ gi pikin in mama in bɛlɛ nid ɛkstra ɛnaji bak frɔm di bɔdi. Risach dɔn sho se fɔ mek di mama in milk nid bitwin 15% ɛn 25% ɛkstra ɛnaji .
• Menopause: di chenj dεm we di כmon dεm kin chenj wit di mεnopos kin mek di mכsul dεm lכs. Dis kin mek di BMR dכn.

Na "nɔmal" BMR valyu de?

No tin nɔ de we dɛn kɔl ‘nɔmal’ BMR valyu. Bikɔs ɔf di bɔku tin dɛn we wi bin dɔn tɔk bɔt, ɛnibɔdi in BMR difrɛn. Sayɛnsman dɛn kin jɔs gi avrej valyu dɛn. Mɛmba se dɛn tin ya na jɔs rough estimat.

Di avrej BMR fɔ man na lɛk 1,696 kalori (7,100 kilojoul) fɔ wan de . Fɔ uman, na lɛk 1,410 kalori (5,900 kilojoul) fɔ wan de . Bɔt dɛn valyu ya kin difrɛn smɔl dipen pan yu trayb/etnik.

Di impɔtant tin na dat, dɛn kin jɔs yuz dɛn kalori ya fɔ du di bɛsis wok dɛn na di bɔdi. Dis nɔ min di kalori dɛn we wi kin bɔn we wi de it, ɔ di kalori dɛn we wi kin bɔn we wi de waka, we wi de wok, ɔ we wi de du ɛksɛsayz!

If yu want fɔ no ɔmɔs kalori yu nid fɔ wan de, i go fayn fɔ mek yu tɔk to yu dɔktɔ ɔ pɔsin we dɔn rɛjista fɔ it. Dɛn kin kɔl dis fɔ yu bay di tin we de apin to yu.

Aw a go kɔl mi BMR?

Fɔ mek dɛn ebul fɔ mɛzhɔ BMR kɔrɛkt wan, dɛn fɔ du am na lab sɛtin, fɔ fala rili strikt lɔ dɛn. Dat na:

• Yu nid fɔ rilaks ɔltogɛda.
• Yu nid fɔ gɛt kol at ɔl, pan ɔl we yu de tink ɛn yu bɔdi.
• Dɛn kin tek di mɛzhɔmɛnt afta yu wek afta yu dɔn slip fayn, 12 to 14 awa afta di las it.
• Yu fɔ de na rum we gɛt kɔmfyut tɛmpracha.

Naw, nɔto ɔlman kin go na lab lɛk dis ɛn mɛzhɔ dɛn BMR. Na dat mek sayɛnsman dɛn dɔn mek iqwɔj fɔ kɔlkul BMR roughly. Wan pan di wan dɛn we dɛn kin yuz mɔ na di Harris-Benedict equation .

Aw fɔ kɔl BMR yuz di Harris-Benedict ikwɛshɔn:

Fɔ man dɛn:

`BMR = 88.362 + (13.397 x wet insay kilogram) + (4.799 x ayt insay sɛntimita) - (5.677 x ej insay ia)`

Fɔ uman dɛn:

`BMR = 447.593 + (9.247 x wet insay kilogram) + (3.098 x ayt insay sɛntimita) - (4.330 x ej insay ia)`

I impɔtant fɔ mɛmba se dɛn iqwɔj ya de jɔs gi wan rɔf ɛstimat .

Lɛ wi lan bak bɔt RMR (Resting Metabolic Rate) kɔlkyulɛshɔn.

Yu go dɔn yɛri di wɔd RMR (Resting Metabolic Rate) . RMR ɛn BMR fiba, bɔt smɔl difrɛns de. RMR na di εnεji we yu bכdi de yuz fכ wok we yu de rεst. Bɔt i inklud bak di kalori dɛn we dɛn kin bɔn fɔ smɔl smɔl tin dɛn we nɔ gɛt bɔku ɛnaji lɛk fɔ go na bafa ɔ fɔ drɛs. Na dat mek RMR kin ɔltɛm bi lɛk 10% pas BMR.

Ikweshɔn dɛn de bak fɔ kɔl RMR (dɛn kin bays pan wet insay paund ɛn ayt insay inch):

Fɔ man dɛn (RMR):

`RMR = (4.38 x wet in paund) + (14.55 x ayt in inch) - (5.08 x ej in ia) + 260`

Fɔ uman dɛn (RMR):

`RMR = (3.35 x wet in paund) + (15.42 x ayt in inch) - (2.31 x ej in ia) + 43`

Dis na jɔs rɔf kɔlkyulɛshɔn, nɔto so?

A kin inkrisayz mi BMR?

Bɔrku tɛm, na smɔl tin nɔmɔ wi kin du fɔ chenj wi BMR bad bad wan. Bikɔs wi nɔ go ebul fɔ chenj tin dɛn lɛk jin, ej, ɔ ayt. Bɔt wan we fɔ mek wi BMR go ɔp di we we go mek wi gɛt wɛlbɔdi na fɔ mek wi mɔsul dɛn we nɔ gɛt bɛtɛ bɔdi go ɔp . as wi bin don se bifo, i tek bכku εnεji fכ mεnten di mכsul tisu. So, as di mכsul dεm de inkrεs, BMR de inkrεs bak.

εksεsayz, spεshal wan rεsistεns trenin εn trεnk-trenin εksεsayz – we difrεn frכm aerobik εksεsayz – kin εp fכ bil mכsul we dεn de du am כltεm. Sɔm ɛgzampul dɛn na fɔ es wet, Paylet, ɛn fɔ tren wit ketulbɛl.

Bɔt, mɛmba se, fɔ mek yu BMR go ɔp tumɔs bay wilful nɔto gud tin ɔltɛm. Fɔ ɛgzampul, pɔsin we gɛt siriɔs sik lɛk kansa kin gɛt wan sik we dɛn kɔl haypa mɛtabolism, we min se dɛn mɛtabolism kin tu fast. Dɔn bak, tin dɛn lɛk haypa tayroyd ɔr we yu de yuz sɔm tin dɛn we de mek yu bɔdi wok fayn, dat kin mek yu mɛtabolism bɔku, bɔt dɛn kin ambɔg yu wɛlbɔdi bak.

If yu gɛt kwɛstyɔn ɔ wɔri bɔt yu mɛtabolism, aw i kin afɛkt yu wet ɛn wɛlbɔdi, ɔ if yu gɛt ɛni dawt, mek shɔ se yu tɔk to yu dɔktɔ.

So, wetin na di impɔtant tin dɛn we wi fɔ kɛr go na os frɔm dis stori?

Fɔ no yu BMR, di smɔl smɔl ɛnaji we yu bɔdi de yuz we yu de rɛst, na fayn fɔs tin fɔ tek kɔntrol pan yu wet ɛn wɛlbɔdi. Na tru se wi nɔ go ebul fɔ chenj BMR bɔku. Bɔt na wan impɔtant pat nɔmɔ pan di big pikchɔ.

If yu want fɔ no mɔ bɔt yu bɔdi ɛn di tin dɛn we de afɛkt yu wet, nɔ shem fɔ go to yu dɔktɔ ɔ pɔsin we sabi bɔt aw yu bɔdi de wok. Dɛn kin mek yu yon plan we go mek yu bɔdi ɛn yu gol dɛn. Da we de, yu kin de na yu rod fɔ gɛt wɛlbɔdi.

Mɛmba se, fɔ liv fayn layf nɔto sɔntin we kin chenj wan nɛt. Na wan joyn. Start smɔl, no wetin rayt, ɛn go bifo wit peshɛnt.

` BMR, Basal Mεtabolik Rεt, Kalori, Enεji, Mεtabolism, Weyt Mεnεjmεnt, Wεlth