BMR (Basal Metabolic Rate): i taksa chakna mamawh bulpui ber chungchang hi han sawi ila.

Kan thut mai mai, chu chu khumah emaw, thutthlengah emaw kan mut lai pawhin kan taksa hian hna a thawk reng tih i ngaihtuah ngai em? Thâwk lak te, kan thinlung thawk te, leh kan taksa lum leh vawt tihreh te hi kan thil tih tam tak zinga tlemte chauh a ni. Chuvangin heng zawng zawng hian chakna a mamawh a, chu chu calorie a ni. Chu chakna tlem ber chu kan BMR kan tih chu a ni.

BMR (Basal Metabolic Rate) hi eng nge ni?

A awlsam zawngin, BMR (Basal Metabolic Rate) hi i taksain hna engmah i thawh loh lai, chawlh hahdam lai chauha dam khawchhuahna atana thil tul pawimawh tak takte vawng reng tura a hman calorie tlem ber a ni. Ngaihtuah teh, nilengin khumah i mu a nih pawhin i thawk, thisen kal dan, cell siam that leh taksa lumna vawn thatna chu a la thleng reng a ni lawm ni? Chu chu he chakna hi hman a ni. He BMR value hi mi hrang hrangah a inang lo. Chu chu chhan tam tak a awm a, chu pawh chu sawi ila.

Dik tak chuan ni khata kan chakna hman zawng zawng atanga 60% atanga 70% vel chu he BMR ah hian a kal thin . 10% dang chu kan ei tur digesting leh energy-a chantirnaah a kal leh a ni. A bak zawng chu inher kual leh exercise tih ang chi thila hman a ni.

Mi tam tak chuan BMR chungchang hi hriat an duh a, an taksa rihna control nan a pui dawn niin an ngai. Hei hian ni khata i taksain chakna a mamawh tak tak zat chu rough idea i neih theih nan a pui thei che a ni. Mahse, i taksa rihna tihtlem chungchangah chuan BMR hi thil pakhat chauh a ni tih hre reng ang che. Thil dang tam tak a rawn lang chhuak bawk.

Eng thilin nge kan BMR nghawng?

Okay, tunah chuan BMR value nghawng thei thilte hi han en ila. Chûng thil ṭhenkhat chu kan thlak danglam thei lo va, thil ṭhenkhat erawh chu kan thununna hnuaia awm a ni.

Kan tihdanglam vak theih loh thil nghet tak takte:

• Taksa lian leh te: I taksa a lian poh leh, chu chu tissue leh cell a neih tam poh leh a enkawl nan chakna a mamawh tam tihna a ni. In lian zawk enkawl nan a man a to zawk ang bawkin.
• Lean muscle tissue awm zat: Muscle tissue hi kan taksa chhunga engine awm ang a ni. A enkawl tur chuan chakna tam tak a ngai a ni. Muscle i neih tam poh leh i BMR a sang zawk ang.
• Amount of adipose tissue (body fat): Muscle tissue aiin adipose tissue enkawl nan chakna a mamawh tlem zawk. Mahse, adipose tissue hian chakna a mamawh bawk. Chuvangin, thau tam lutuk hian BMR hi eng emaw chen a nghawng bawk.
• Sex: Mipa hian hmeichhia aiin BMR an nei sang zawk tlangpui. Hei hi a chhan chu mipa hi hmeichhia aiin an lian tlangpui a, hormone testosterone vangin muscle mass an nei tam zawk bawk.
• Kum: Kan upat deuh deuh chuan BMR a tlahniam zauh zauh a. A chhan ber chu kan tar chhoh zel a, taksa ruh (muscle mass) a hloh vang a ni. Hei bakah hian hormone inthlak danglamna leh thluak lam inthlak danglamna hian BMR a nghawng thei bawk.
• Intlansiak:Research-ah chuan i hnam emaw, i chi emaw pawhin i BMR a nghawng thei tih hmuhchhuah a ni a, mahse hemi chungchangah hian zirchianna tam zawk neih a ngai a ni.
• Genetics: Kan genes hian BMR-ah nghawng lian tak a nei bawk. Mi thenkhat chu metabolism chak tak neia piang an ni a, thenkhat erawh chuan slow tak an nei thung. Zirchiangtute chuan heng genes te hian engtin nge hna an thawh tih chiang takin an la chhui chhuak mek a ni.

Hun eng emaw chen atana BMR nghawng thei thilte:

• Chaw ei loh, chaw nghei emaw riltam emaw: Ngaihtuah teh, i ei tha lo a nih chuan, i taksain calorie a dawn zat a tlahniam a nih chuan i taksain chakna humhalh a tum a ni. Hei hi kan dam khawchhuahna tura min lo piang chhuak a ni. Tichuan i taksa chuan i BMR a tihhniam a, chu chu chakna i halna rate a ti hniam tihna a ni.
• Environment temperature: Environment lum tak takah (e.g., i thawk hah lai) emaw, lum lutuk (e.g., i thawk hah lai) i nih chuan i taksa hian taksa lumna pangngai vawng reng turin i taksain a thawhrim a ngai a ni. Heng hun chhung hian i BMR a sang chho thin.
• Thyroid hormone level: Thyroid hormone, thyroid gland atanga chhuak hi kan metabolism atan a pawimawh hle. Thyroid hormone level a san chuan, chu chu hyperthyroidism an tih condition a ni a, BMR a sang chho zel a ni. Chutiang bawkin thyroid hormone level a tlahniam a, chu chu hypothyroidism an tih natna a ni a, BMR a tlahniam bawk.
• Natna emaw, hliam emaw: Khawsik emaw, hliam emaw i neih chuan i taksa hian hna dang a thawh a ngai a ni. Chu chu natna do leh tissue siamthat tihna a ni. Hei hian i BMR a tisang a ni.
• Stimulants: BMR hi hun eng emaw chen atan a pung thei a, chu chu caffeine (coffee leh tea-a awm), nicotine (zuk leh hmuam-a awm), leh amphetamines te i hman hian a ni.

BMR-a nun kawng hrang hrangin nghawng a neih dan:

• Hmasawn dan: Naupang tê tê, a bikin nausen te hi an thang chak hle. Tissue thar tihpun leh taksa rihna tihpun nan chakna tam zawk an mamawh a ni. Chuvangin an BMR a sang zawk a ni.
• Naupai: Naupai lai hian nu taksa a pung a, nausen pum chhunga nausen lo thanglian tur chuan chakna dang a mamawh a ni. Hei hian nu naupai BMR a tisang a ni.
• Lactation: Nau hnute pek hian taksa atanga chakna dang a mamawh bawk. Research atanga a lan dan chuan nu hnute siam chhuah nan hian 15% leh 25% inkar extra energy a mamawh a ni .
• Menopause: Menopause nena hormone inthlak danglamna hian taksa ruh (muscle mass) a tichhe thei a ni. Hei hi BMR tlahniam chhan a ni tlangpui.

BMR value "normal" a awm em?

BMR value ‘normal’ tih hi a awm lo. A hmaa kan sawi tawh thil tam tak avang hian mi tin BMR hi a inang lo. Scientist te hian average value chauh an pe thei. Chûngte chu rough estimate mai a ni tih hre reng ang che.

Mipa pakhat BMR chu ni khatah calorie 1,696 (kilojoules 7,100) vel a ni . Hmeichhia tan chuan ni khatah calorie 1,410 (kilojoule 5,900) vel a ni . Mahse, heng value te hi i hnam/chi a zirin a danglam deuh thei.

A pawimawh ber chu, heng calorie te hi taksa hnathawh bulpui tih nan chauh hman a ni. Hei hian ei leh in atanga kan hal calorie te, kal lai te, hnathawh lai te, exercise kan tih lai te calorie kan hal te hi a huam lo!

Ni khata calorie engzat nge i mamawh tih chiang taka hriat i duh chuan i doctor emaw registered dietitian emaw nen inbiakna neih a tha ber. I dinhmun a zirin hei hi an chhutsak thei che a ni.

Engtin nge ka BMR hi ka chhut ang?

BMR dik taka teh tur chuan lab setting-ah tih a ngai a, dan khauh tak tak zawm a ngai a ni. Chu chu:

• I rilru hahdam vek a ngai.
• Rilru leh taksa lamah pawh i rilru a thlamuang vek a ngai a ni.
• Zan mut tha tak hnua harh hnu, chaw ei hnuhnung ber atanga darkar 12 atanga darkar 14 chhunga tehna hi siam a ni.
• Room lum nuam takah i awm tur a ni.

Tunah chuan hetiang lab-ah hian mi zawng zawngin an BMR an teh thei tawh lo. Chuvangin scientist te chuan BMR roughly calculate turin equation an siam a ni. A hman tlanglawn ber pakhat chu Harris-Benedict equation .

Harris-Benedict equation hmanga BMR chhut dan:

Mipa tan chuan:

`BMR = 88.362 + (13.397 x kilogram-a rit zawng) + (4.799 x san zawng centimetre-a chhut) - (5.677 x kum kum khata chhut)`

Hmeichhia tan chuan:

`BMR = 447.593 + (9.247 x kilogram-a rit zawng) + (3.098 x san zawng centimetre-a chhut) - (4.330 x kum kum khata chhut)`

Heng equation te hian rough estimate chauh an pe tih hriat reng a pawimawh .

RMR (Resting Metabolic Rate) chhut dan te pawh i zir ve ang u.

RMR (Resting Metabolic Rate) tih thumal hi i hre tawh mai thei. RMR leh BMR hi a inang viau a, mahse a danglamna tlem a awm. RMR chu i taksain chawlh hahdam laia a hnathawhna atana a hman chakna a ni. Mahse, bathroom-a kal emaw, inchei emaw ang chi thil tenau, chakna tlem zawka hman tur calorie halralte pawh a huam tel bawk. Chuvangin RMR hi BMR aiin 10% velin a sang tlangpui .

RMR chhiarna tur equation pawh a awm bawk (hengte hi pound-a rit leh inches-a san zawng atanga chhut a ni tlangpui):

Mipa tan (RMR):

`RMR = (4.38 x pound-a rit zawng) + (14.55 x san zawng inches-a chhut) - (5.08 x kum kum khata chhut) + 260`

Hmeichhia tan (RMR):

`RMR = (3.35 x pound-a rit zawng) + (15.42 x san zawng inches-a chhut) - (2.31 x kum kum khata chhut) + 43`

Hengte hi rough calculation mai mai a ni lawm ni?

Ka BMR ka tipung thei ang em?

A tam zawkah chuan kan BMR nasa taka thlak danglam turin kan tih theih tlem hle. A chhan chu genes, kum leh san zawng ang chi thil kan thlak danglam thei lo. Mahse kan BMR hi hrisel taka tihpun theih dan pakhat chu kan lean muscle mass tihpun hi a ni . Kan sawi tawh ang khan muscle tissue enkawl nan hian chakna nasa tak a ngai a ni. Chuvangin, taksa ruh (muscle) a pun chuan BMR pawh a pung bawk.

Exercise, a bik takin resistance training leh strength-training exercise – aerobic exercise nena danglam tak takte hian tih fo a nih chuan taksa ruh siamna kawngah a pui thei a ni. Entirnan, rit phurh, Pilates, leh kettlebell training te hi a ni.

Mahse, hre reng ang che, tumruh taka i BMR tihpun lutuk hi thil tha tak a ni lo. Entirnan, cancer ang chi natna khirh tak nei chuan hypermetabolism an tih natna a nei thei a, chu chu an metabolism a rang lutuk tihna a ni. Tin, hyperthyroidism emaw stimulant thenkhat hman emaw ang chi condition te hian i metabolism a ti sang thei a, mahse i hriselna atan a tichhe thei bawk.

I metabolism chungchangah zawhna emaw, ngaihtuahna emaw i neih chuan, i rihna leh hriselna a nghawng dan te, rinhlelhna i neih chuan i doctor nen inbiakna neihpui ngei ang che.

Chuti a nih chuan, he thawnthu atang hian eng thil nge kan in lama kan hruai haw tur pawimawh ber?

I BMR, i taksain chawlh hahdam huna a hman chakna tlem ber hriat hi i taksa rihna leh hriselna control nana hmalakna hmasa tha tak a ni . BMR hi kan thlak danglam thei lo tih hi a dik a ni. Mahse, a lian zawka thil pawimawh tak pakhat chauh a ni.

I taksa chungchang leh i taksa rihna tichhe thei thilte hriat belh i duh chuan doctor emaw metabolic specialist emaw pan hreh suh. I taksa leh i thil tum nena inmil tur personalized plan an siam thei a ni. Chutiang chuan nun hrisel zawk panna kawngah i kal thei ang.

Nunphung hrisel hi zan khat thil thuah a danglam thei lo tih hre reng ang che. Khualzinna a ni. Tlem atanga tan la, thil dik hre la, dawhthei takin hmalam pan rawh.

` BMR, Basal Metabolic Rate, Calorie, Energy, Metabolism, Taksa rihna enkawl dan, hriselna