Ni khatah i taksain calorie engzat nge a mamawh tak tak? BMR (Basal Metabolic Rate - BMR) chungchang hi a awlsam zawngin i zir ang u.

Khumah chauh kan mu a, engmah kan tih loh lai pawhin kan taksa hian chakna, chu chu calorie a mamawh tih i ngaihtuah ngai em? Thâwk chhuah nan te, kan thinlung a thawk reng theih nan te, kan taksa lumna vawng reng tur te, kan taksa chhunga cell tinreng nung reng turin chakna kan mamawh a... Heng zawng zawng hian chakna kan mamawh a ni. Chu chakna tlem ber chu damdawi lama Basal Metabolic Rate emaw BMR emaw kan tih chu a ni. A awlsam zawngin, hei hi i taksain a "engine" a on reng theih nan ni khata a mamawh fuel (calories) tlem ber a ni.

Mi tam tak chuan i taksa rihna tihtlem i duh chuan ei tlem leh exercise tam zawk i mamawh chauh niin an ngai. Chu chu a dik a, mahse a thawnthuah hian a lam dang a awm. Chu chu i BMR value a ni. I BMR hi i tan chuan a danglam bik a ni. I ta hi i thianpa BMR nen a danglam hle mai thei. Chuvangin, weight management i ngaihtuah a nih chuan BMR concept tlem tal hriat a \angkai hle. Thumal awlsam takin sawi ila.

BMR hi eng nge ni tak tak? Engvangin nge a pawimawh?

Kawngpuiah lirthei tlan laia ding car-ah i chuang ang tih han ngaihtuah teh. Car chu a che lo, mahse engine a tlan chak hle. AC i on chuan a thawk bawk. Light a rawn eng a. Hei hian fuel a hal a ni lawm ni? Chutiang chu a ni. Kan mut lai pawhin, kan thut mai mai lai pawhin kan taksa hian kan chhunga thil kalphung bulpui ber berte kalpui turin chakna a mamawh a ni.

Ni khat chhunga kan taksain calorie a hal zawng zawng atanga 60% leh 70% inkar chu he BMR atan hian kan hmang thin. Chumi awmzia chu nilengin khumah i awm a nih pawhin i taksain calorie tam tak a hal tihna a ni. 10% dang chu kan ei leh in ei tur digest nan leh chuta tang chuan energy siam nan hman a ni. A bak zawng chu taksa lam thil, kea kal, tlan, leh hnathawhnaah hman a ni.

Tunah chuan BMR a pawimawh chhan chu i hrethiam ta a ni lawm ni? BMR chungchang hriatthiamna rough tak neih hian ni khatah calorie engzat nge i ei tur tih leh i taksa rihna tihtlem nan calorie engzat nge i tihtlem tur tih i rel thei a ni. Mahse, BMR hi weight management-a thil pakhat chauh a ni tih hre reng ang che.

Eng thilin nge i BMR value nghawng?

A hmaa ka sawi tawh ang khan mi zawng zawng BMR hi a inang vek lo. Hei hi chhan tam tak a awm a. Ṭhenkhat chu kan thlak danglam thei lo va, ṭhenkhat erawh chu eng emaw chen chu kan thunun thei a ni. Heng thilte hi eng nge ni tih hi ngun zawkin han thlir ila.

Hengte hi hun rei tak chhunga kan BMR nghawngtu berte an ni. Hei bakah hian hun eng emaw chen atana kan BMR tidanglam thei thil a awm bawk.

Hun eng emaw chen atana BMR nghawng thei thil

• Chaw ei loh emaw, chaw nghei emaw: Calorie i ei tlem chuan i taksa chuan "ei tur tlakchham" a awm niin a ngai. Chumi hnuah i taksa chuan a metabolism chu a ti slow a, chu chuan a inveng a, chakna a humhim bawk. Hei hian i BMR a tlahniam tihna a ni.
• A chhehvel boruak lum leh vawt:Khaw lum lutukah chuan taksa hian a lum theih nan a khur nan chakna tam zawk a hmang a ngai a, khaw lum lutukah chuan a lum theih nan thawk hah a ngai bawk. Hetiang hunah hian BMR hi rei lo te chhungin a pung thin.
• Thyroid hormone level: Thyroid gland overactive (hyperthyroidism) i neih chuan i BMR a sang hle thei. Chutiang bawkin thyroid gland underactive (hypothyroidism) i neih chuan i BMR a hniam thei bawk.
• Natna emaw, hliam emaw: Khawsik i neih hian i taksain chakna nasa tak a hmang a, natna hrik do turin, a nih loh leh hliam tihdam nan a hmang thin. Hei vang hian i damloh chuan kan BMR a pung thin.
• Stimulants: Coffee-a caffeine leh zuk leh hmuam-a nicotine ang chi stimulants hian hun eng emaw chen atan BMR a tisang thei a ni.

BMR value "normal" a awm em?

Dik tak chuan, "Hei hi BMR value pangngai a ni" tih value pakhat mah pek theih a ni lo. A chhan chu, a hmaa ka sawi tawh thilte avang hian BMR value hi mi hrang hrangah a inang lo hle a ni. Scientist te hian average value chauh an pe thei.

• Mipa pangngai BMR hi ni khatah calorie 1700 vel a ni.
• Hmeichhe pangngai BMR hi ni khatah calorie 1400 vel a ni.

Hei hi hre reng ang che: Heng chhut dan hian i taksain a bulpui ber a hnathawh theihna tura a mamawh chakna chauh a ngaihtuah a ni. Nitin i tih tur chakna te, exercise lak te, ei tur digest te hi an tel lo. Chuvangin nitin i calorie mamawh zawng zawng chu a tam zawk a rinawm. Ni khata calorie engzat nge i mamawh tih chiang taka hriat i duh chuan i doctor emaw, nutritionist thiam tak emaw zawt la a tha ber.

Engtin nge i BMR i chhut thin?

BMR hi laboratory-ah chauh control khauh tak hnuaiah 100% dik takin teh theih a ni. Mahse chutianga tih chu kan tan a harsat avangin scientist-te chuan BMR roughly calculate turin equation engemaw zat an siam a. Equation hman tlanglawn ber chu Harris-Benedict equation a ni.

I duh chuan he equation hmang hian i BMR chu roughly find theih a ni.

Internet-a online BMR calculator tam tak chuan hetiang equation hi an hmang thin. Mahse, hei hi a rough estimate chauh a ni tih hre reng ang che . I BMR tak tak chu a danglam deuh mai thei.

RMR (Resting Metabolic Rate) tih hi eng nge ni?

RMR tih thumal dang pawh i hre mai thei, BMR nen a inang. Heng pahnih hi an inang hle a, mahse a danglamna tlem a awm. BMR chu chawlh laia chakna mamawh zat a ni. RMR hi chawlh hahdamna pangngaia chakna mamawh zat a ni a, chutah chuan thil tenawm tak tak, incheina leh bathroom kal te pawh a tel. Chuvangin RMR hi BMR aiin a sang deuh a, 10% vel a ni.

I BMR i tipung thei ang em?

Hei hi mi tam takin zawhna an neih a ni. "Ka metabolism a slow a, engtin nge ka ti chak theih ang?" Mi tam takin an zawt thin.

Thudik tak chu kan BMR tichhe thei thil, genes, kum leh san zawng te hi kan thlak danglam thei lo. Mahse kan tihdanglam theih dan awmchhun leh hrisel ber chu kan taksaa taksa ruh (muscle) tihpun hi a ni.

Ka sawi tawh ang khan muscle hi tissue a ni a, i ding mai mai pawhin calorie a hal tam zawk a ni. Chuvangin muscle i neih tam poh leh i mut lai pawhin calorie i hal tam zawk a, chu chu i BMR a sang tihna a ni.

Engtin nge taksa ruh (muscle) kan siam ang?

Muscle siam that dan tha ber chu strength training/resistance training hi a ni . Hei hi aerobic exercise (tlan emaw, zuang emaw ang chi) nen a danglam a ni.

• Thil rit phurh chhuahna
• Pilates exercise tih a ni
• Kettlebell training a ni
• Taksa rihna exercise (push-up, squat ang chi) .

Hetiang exercise hi nitin i tihnaah i dah tel fo chuan hrisel takin i BMR i tipung thei a ni.

I BMR hriatthiam hi i rihna leh hriselna atana mawhphurhna lakna atana hmalakna hmasa ber tha tak a ni. I taksa chungchang leh i taksa rihna tichhe thei thilte hriat belh i duh chuan i doctor nen inbiakna neih hreh suh. I taksa leh i thil tumte nena inmil tur personalized plan siam turin a pui thei che a ni.