Amadu (34) we na wan trɔk draiva na Fritɔn de sidɔm na di klini, na in at de bit fast fast wan. I sidɔm pantap wan cher, in yɛs dɔn dɔŋ, ɛn in de tɔk to di dɔktɔ wit ɔda wan fia na in fayn in at. I de tɔk se in bɔdi weight de inkrɛs mɔ ɛn mɔ, ivin pan wetin i nɔ de it bɔku it, ɛn i de fia se sɔmtin bad, lɛk wan spirit sikness ɔ wan bad goitre de fɔ in thyroid gland. I bin dɔn tink se i go kol di emergency helpline (117), bɔt i disayd fɔ kam to di dɔktɔ fɔ lɛ i luk am. Di dɔktɔ laf pan am wit fayn fayn sɛns, ɛn i tɔk se i nɔ fɔ fia natin. I de explain BMR (Basal Metabolic Rate) na simpul Krio, wetin wi bɔdi de bɔn fɔ kalori ivin we wi de ledɔm ɛn slíp. Tene wi go tɔk bɔt BMR ɛn aw yu go kɔntrol yu weight fɔ liv fayn life.
Bɔku pipul dɛn kin tink se if yu want fɔ lɛf fɔ it bɔku bɔku it dɛn, yu jɔs nid fɔ it smɔl ɛn ɛksesaiz mɔ. Dat na tru, bɔt ɔda say de na di stori. Dat na yu BMR valyu. Yu BMR na wan we fɔ yu. Yu yon kin rili difrɛn frɔm yu padi in BMR. So, if yu de tink bɔt wɛt mɛnejɛmɛnt, i rili ɛp fɔ no smɔl bɔt di kɔnsɛpt fɔ BMR. Lɛ wi tɔk bɔt am insay simpul wɔd dɛn.
Wetin na BMR rili? Wetin mek i impɔtant?
Imajin se yu de insay motoka we trafik stɔp na rod. Di motoka nɔ de muf, bɔt di injin de rɔn. If yu on di AC, i de wok bak. Di layt dɛn kin shayn. Dis de bɔn fiul, nɔto so? Na so i bi. Ivin we wi de slip, ivin we wi jɔs sidɔm, wi bɔdi nid ɛnaji fɔ du di men tin dɛn we de insay wi.
bitwin 60% εn 70% pan di tכtal kalori dεm we wi bכdi de bכn insay wan de dεn de spεnd pan dis BMR. Dis min se ivin if yu de na bed ɔl di de, yu bɔdi de bɔn bɔku bɔku kalori dɛn. כda 10% dεn de yuz fכ digεst di it we wi de it εn prodyuz εnεji frכm am. Dɛn kin spɛn di ɔda tin fɔ du tin dɛn lɛk fɔ waka, fɔ rɔn, ɛn fɔ wok.
Naw yu ɔndastand wetin mek BMR impɔtant, nɔto so? If yu ɔndastand BMR smɔl smɔl, dat kin ɛp yu fɔ disayd ɔmɔs kalori yu fɔ it fɔ wan de ɛn ɔmɔs kalori yu fɔ kɔt fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi. Bɔt mɛmba se, BMR na jɔs wan pat pan di we aw yu de kɔntrol yu wet.
Us tin dɛn kin afɛkt yu BMR valyu?
As a don tok bifo, no bi evribodi BMR na di sem. Bɔku rizin dɛn de fɔ dis. Sɔm pan dɛn wi nɔ go ebul fɔ chenj, bɔt sɔm wi kin kɔntrol te to sɔm mak. Lɛ wi tek tɛm luk gud wan bɔt wetin na dɛn tin ya.
| Tin | Simpul ɛksplen |
|---|---|
| Bɔdi Sayz | Simpul. I kin tek mɔ ɛnaji fɔ mek pɔsin kɔntinyu fɔ gɛt big bɔdi. Dat min se pɔsin we lɔng ɛn fat in BMR kin bɔku pas pɔsin we tan ɛn shɔt. |
| Mɔsul mas (Lin Mɔsul Tisu) . | Dis na wan pan di tin dɛn we impɔtant pas ɔl. Mɔsul tan lɛk faktri we de wok ɔltɛm. I tek bɔku ɛnaji fɔ mek yu kɔntinyu fɔ gɛt mɔsul ivin we yu jɔs tinap. So, pɔsin we gɛt mɔ mɔsul na in bɔdi gɛt ay BMR. |
| Fat na di bɔdi | di fεt sεl dεm nכ nid bכku εnεji fכ mεnten lεk di mכsul, so pכsin we gεt sכm mכsul εn mכr fεt kin gεt lכw BMR. |
| Seks fɔ du mami ɛn dadi biznɛs | in jεnarכl, man dεm gεt sכm hכy BMR pas uman dεm biכs dεn bכdi saiz big εn dεn gεt mכr mכsul mas bikoz fכ di כmon inflכεns. |
| Ej | As wi de ol, natin nɔ de fɔ mek wi bɔdi nɔ gɛt bɔku mɔsul dɛn. di sem tεm, di chenj dεm we di כmon εn nεv sistεm de chenj de mek wi BMR dכn sכmtεm. Dis na wan rizin fɔ se, "Yu de big wit yu ej." |
| Jɛnɛtiks | Di jin dɛm we yu gɛt frɔm yu mama ɛn papa kin afɛkt yu BMR bak. dis na di rizin we mek dεn bכn sכm pipul dεm wit "fast mεtabolism" εn כda wan dεm wit "slow mεtabolism." |
Dis na di men tin dɛm we de afɛkt wi BMR fɔ lɔng tɛm. Apat frɔm dat, tin dɛn de bak we kin chenj wi BMR fɔ sɔm tɛm.
Tin dɛn we kin afɛkt BMR fɔ sɔm tɛm
- Skip fɔ it ɔ fast: We yu nɔ it inof kalori, yu bɔdi kin tink se "fud shɔt." Dɔn yu bɔdi de slo in mɛtabolism fɔ protɛkt insɛf ɛn kɔnsiv ɛnaji. Dis min se yu BMR de go dɔŋ.
- Di tɛmpracha we de na di say we dɛn de: .We di ples kol bad bad wan, di bɔdi kin spɛn ɛkstra ɛnaji fɔ shek shek fɔ wam insɛf, ɛn we di ples wam bad bad wan, i kin swet fɔ mek i kol. Na tεm dεm lεk dis, di BMR kin inkrεs fכ sכm tεm.
- Tayroyd ɔmon lɛvɛl: If yu gɛt tayroyd gland we de wok pasmak (haypa tayroyd), yu BMR kin rili ay. Semweso, if yu gɛt tayroyd gland we nɔ de wok fayn (haypothyroidism), yu BMR kin smɔl.
- Sik ɔr injury: We yu gɛt fiva, yu bɔdi de yuz bɔku ɛnaji fɔ fɛt di infekshɔn, ɔr wɛl bɔdi. Dis na di rizin we mek wi BMR de go ɔp we yu sik.
- Stimulants: Stimulants lɛk kafin insay kɔfi ɛn nikotin insay tabak kin mek BMR go ɔp fɔ sɔm tɛm.
Impɔtant: If yu skip fɔ it fɔ lɛf fɔ it bɔku bɔku it, dat go jɔs mek yu BMR go dɔŋ ɛn mek i nɔ izi fɔ lɛ yu lɛf fɔ it bɔku bɔku it. So, fɔ it fayn fayn it dɛn impɔtant fɔ mek yu ebul fɔ kɔntrol yu wet fayn fayn wan.
Na "nɔmal" BMR valyu de?
infakt, i nכ posbul fכ gi wan valyu we se, "Dis na di nכmal BMR valyu." Bikɔs, bikɔs ɔf di tin dɛn we a bin dɔn tɔk bɔt, di BMR valyu dɛn kin difrɛn bad bad wan frɔm wan pɔsin to ɔda pɔsin. Sayɛnsman dɛn kin jɔs gi avrej valyu dɛn.
- di avrej man in BMR na lεk 1700 kalori pan de.
- di avrej uman in BMR na lεk 1400 kalori pan de.
Mɛmba dis: Dɛn kɔlkyulɛshɔn ya kin jɔs tek tɛm tink bɔt di ɛnaji we yu bɔdi nid fɔ wok di bɛst we. Dɛn nɔ de inklud di ɛnaji we yu nid fɔ du ɔl di de, ɛksesaiz, ɔ digest it. So i go mɔs bi se di ɔl kalori we yu nid ɛvride go bɔku. If yu want fɔ no ɔmɔs kalori yu nid fɔ wan de, i go fayn fɔ aks yu dɔktɔ ɔ pɔsin we sabi bɔt it.
Aw yu kin kɔl yu BMR?
BMR kin כnli mכsu 100% akכrd insay labכtכri כnda rili strikt kכntrכl. Bɔt bikɔs i nɔ izi fɔ wi fɔ du dat, sayɛnsman dɛn dɔn mek sɔm iqwɔj dɛn fɔ kɔl BMR roughly. Di iqwɔj we dɛn kin yuz mɔ na di Haris-Bɛnɛdikt iqwɔj .
If yu intres, yu kin yuz dis ikwyulet fɔ roughly fɛn yu BMR.
| Feminiti/man | Haris-Bɛndikt iqwɔj |
|---|---|
| Fɔ man dɛn | BMR = 88.362 + (13.397 x wet insay kg) + (4.799 x ayt insay cm) - (5.677 x ej insay ia) |
| Fɔ uman dɛn | BMR = 447.593 + (9.247 x wet insay kg) + (3.098 x ayt insay cm) - (4.330 x ej insay ia) |
Bɔku ɔnlayn BMR kɔlkyulɛta dɛn na di Intanɛt de yuz iqwɔ dɛn lɛk dis. Bɔt mɛmba se dis na jɔs smɔl smɔl tin . Yu rial BMR kin difrɛn smɔl.
Wetin na RMR (Rɛst Mɛtabolik Rɛt)?
Yu kin yɛri ɔda wɔd bak we dɛn kɔl RMR, we fiba BMR. Dɛn tu tin ya rili fiba, bɔt smɔl difrɛns de. BMR na di amount of enaji we yu nid we yu de rεst. RMR na di εnεji we yu nid we yu de rεst nכmal, inklud sכm sכm tin dεm lεk fכ dres εn go na batrum. fכ dat, RMR hכy sכmtεm pas BMR, bכt 10%.
Yu kin inkrisayz yu BMR?
Dis na kwɛstyɔn we bɔku pipul dɛn gɛt. "Mi mɛtabolism de slo, aw a go spid am?" Bɔku pipul dɛn kin aks.
Di tru tin na dat, wi nɔ go ebul fɔ chenj di tin dɛn we de afɛkt wi BMR, lɛk di jin, di ej, ɛn di ayt. Bɔt di wangren ɛn wɛlbɔdi we we wi kin chenj am na fɔ mek di mɔsul dɛn we de na wi bɔdi bɔku.
As a bin dɔn tɔk, mɔsul na tisu we de bɔn mɔ kalori ivin we yu jɔs tinap. So di mɔ yu gɛt mɔsul, na di mɔ yu de bɔn kalori ivin we yu de slip, we min se yu BMR de go ɔp.
Aw fɔ bil mɔsul?
di bεst we fכ bil mכsul na fכ trεnk trenin/rεsistεns trenin . Dis difrɛn frɔm aerobic ɛksɛsayz (lɛk fɔ rɔn ɔ jomp).
- Fɔ es di wet dɛn
- Pilates ɛksesaiz dɛn
- Kettlebell trenin we dɛn de du
- Bɔdi wet ɛksesaiz (lɛk fɔ push-ap, skwatin) .
We yu de ad ɛgzampul dɛn lɛk dis ɔltɛm to yu ɛvride, yu kin gɛt wɛlbɔdi fɔ mek yu BMR go ɔp.
Wonin: BMR we rili ay nɔto gud tin ɔltɛm. Fɔ ɛgzampul, kɔndishɔn lɛk haypa tayroyd ɛn sɔm kayn kansa kin mek BMR ay pasmak. Dɔn bak, pan ɔl we sɔm tin dɛn we de mek pɔsin fil fayn kin mek di BMR bɔku, dɛn kin ambɔg di bɔdi. If yu gɛt ɛni kwɛstyɔn bɔt yu mɛtabolism ɛn aw i kin afɛkt yu wet ɛn wɛlbɔdi, mek shɔ se yu tɔk to yu dɔktɔ.
Fɔ ɔndastand yu BMR na fayn fɔs tin fɔ tek rispɔnsibiliti fɔ yu wet ɛn wɛlbɔdi. If yu want fɔ no mɔ bɔt yu bɔdi ɛn di tin dɛn we de afɛkt yu wet, nɔ shem fɔ tɔk to yu dɔktɔ. I kin ɛp yu fɔ mek yu yon plan we go fayn fɔ yu bɔdi ɛn yu gol dɛn.
Mɛsej we dɛn kin kɛr go na os
- BMR (Basal Metabolic Rate) na di minim nכmba כf kalori dεm we yu nid fכ mεnten yu bכdi in bεsik prכsεs dεm we yu de rεst kכmplit, we yu nכ de du natin.
- Bɔku tin dɛn kin afɛkt yu BMR, lɛk di ej, di man ɔ uman, di jin dɛn, di bɔdi saiz, ɛn mɔ di mɔsul dɛn we yu gɛt .
- Di iqwɔshɔn dɛn we de kɔl BMR jɔs de gi wan rɔf ɛstimat. Nɔ tink bɔt am pasmak. Na jɔs wan pat pan di we aw yu de kɔntrol yu wet.
- di bεst we fכ hεlth inkrεs yu BMR na fכ inkrεs yu mכsul mas tru trεnk trenin .
- If yu skip fɔ it fɔ lɔs yu wet, dat go jɔs mek yu BMR go dɔŋ mɔ, ɛn dis go mek i nɔ izi fɔ lɛ yu lɔs yu wet.
- If yu gɛt ɛnitin we de mɔna yu bɔt aw yu de mɛn yu wet, aw yu de mɛtabolism, ɔ aw yu de it ɛvride, di bɛst ɛn fayn pɔsin fɔ tɔk to bɔt am na yu dɔktɔ.
Wetin kin mek yu BMR go ɔp ɔ go dɔŋ? ▼
Yu BMR dipɛnd pan yu eji (i de go dɔŋ we yu de ol), yu sɛks (man dɛn kin gɛt ay BMR), yu saiz, ɛn ɔmɔst məsul (muscle) yu gɛt na yu bɔdi. Pipul we gɛt bɔku məsul kin gɛt ay BMR.
Aw BMR kin help pɔsin fɔ lɔs wet? ▼
If yu no yu BMR, yu go fit no ɔmɔs kalori yu nid fɔ it daily. If yu want lɔs wet, di bɛst we na fɔ bil məsul tru trɛnk trenin fɔ inkrɛs yu BMR, dis go mek yu bɔdi bɔn mɔ kalori ivin we yu de slíp.
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