Me kōrero tātou mō te BMR (Basal Metabolic Rate): te pūngao taketake e hiahiatia ana e tō tinana.

Kua whakaarohia e koe ahakoa kei te noho noa tātou, arā, kei te takoto i runga i te moenga, i runga rānei i te tūru, kei te mahi tonu ō tātou tinana? Ko te manawa, te pao o te ngākau, me te whakahaere i te pāmahana o te tinana he torutoru noa iho o ngā mahi maha e mahia ana e tātou. Nō reira, me whai pūngao ēnei katoa, arā, ko ngā kaora. Ko taua nui iti rawa o te pūngao ko tā tātou e kī nei ko tō tātou BMR.

He aha te BMR (Basal Metabolic Rate)?

Ki te kī māmā noa, ko te BMR (Basal Metabolic Rate) te iti rawa o ngā kaora e whakamahia ana e tō tinana hei pupuri i ngā tukanga taketake e tika ana mō te oranga i te wā kāore koe e mahi ana i tētahi mahi, engari i te wā okioki noa iho. Whakaarohia, ahakoa kei te takoto koe i te moenga i te rā katoa, kei te haere tonu tō manawa, tō rere o te toto, tō whakatikatika pūtau, me te pupuri i te pāmahana o te tinana, tika? Koinei te take e whakamahia ai tēnei pūngao. He rerekē te uara BMR i ia tangata, i ia tangata. He maha ngā take mō tēnā, me kōrero anō hoki tātou mō tēnā.

Ina hoki, tata ki te 60% ki te 70% o te pūngao katoa e pau ana i a tātou i te rā ka haere ki tēnei BMR . Ko tētahi atu 10% ka haere ki te nakunaku i te kai e kainga ana e tātou, me te huri hei pūngao. Ko te toenga ka pau ki ngā mea pēnei i te nekeneke haere me te whakakori tinana.

He tokomaha te hunga e hiahia ana ki te mōhio ki te BMR, me te whakaaro ka āwhina i a rātou ki te whakahaere i ō rātou taumaha. Mā tēnei ka taea e koe te mārama ki te nui o te pūngao e hiahiatia ana e tō tinana i ia rā. Engari kia maumahara, ko te BMR tētahi o ngā mea nui hei whakahaere i tō taumaha. He maha atu anō ngā mea nui e whai wāhi mai ana.

He aha ngā āhuatanga e pā ana ki tō tātou BMR?

Āe, me titiro tātou ki ngā āhuatanga ka huri ai tēnei uara BMR. Ko ētahi o ēnei mea kāore e taea e tātou te huri, engari ko ētahi mea kei roto i tā tātou mana whakahaere.

Ngā āhuatanga tuturu e kore e taea e tātou te whakarerekē nui:

• Te rahi o te tinana: Ka nui ake tō tinana, arā, ka nui ake ngā kiko me ngā pūtau o roto, ka nui ake te pūngao e hiahiatia ana hei pupuri i aua kiko. Pērā i te whare nui ake, ka nui ake te utu tiaki.
• Te nui o te kiko uaua kikokore: He rite te kiko uaua ki ngā miihini o roto i ō tātou tinana. He nui te pūngao e hiahiatia ana hei pupuri i a ia. Ka nui ake ō uaua, ka teitei ake tō BMR.
• Te nui o te kiko ngako (ngako tinana): He iti ake te pūngao e hiahiatia ana hei pupuri i te kiko ngako i te kiko uaua. Heoi, me pūngao anō hoki te kiko ngako. Nō reira, ka pā anō te nui o te ngako ki te BMR ki tētahi taumata.
• Ira Tangata: He nui ake te BMR o ngā tāne i ngā wāhine. Nā te mea he nui ake ngā tāne i ngā wāhine, ā, he nui ake ō rātou uaua nā te homoni testosterone.
• Tau: Ka heke haere te BMR i a tātou e pakeke haere ana. Ko te take matua ko te ngaronga o te papatipu uaua i a tātou e pakeke haere ana. Hei tāpiri, ka pāngia hoki te BMR e ngā huringa homoni me ngā huringa pūnaha io.
• Reihi:Kua kitea e ngā rangahau ka pā pea tō iwi, tō iwi taketake rānei ki tō BMR, engari kei te rangahauhia tonutia tēnei.
• Ira: He pānga nui anō hoki tō tātou ira ki te BMR. Ka whānau mai ētahi tāngata me te tere o te pākia o te tinana, ko ētahi he puhoi. Kei te rapu tonu ngā kairangahau i te āhua o te mahi a ēnei ira.

Ngā mea e pā ana ki te BMR mō te wā poto:

• Te kore kai, te nohopuku, te hiakai rānei: Whakaarohia, ki te kore koe e kai tika, ki te heke te nui o ngā kaora e whiwhi ana tō tinana, ka ngana tō tinana ki te penapena pūngao. He mea tēnei i whanake hei āwhina i a tātou kia ora. Kātahi ka whakaitihia e tō tinana tō BMR, arā, ka whakaroa i te tere o te tahunga pūngao.
• Te pāmahana o te taiao: Mena kei roto koe i tētahi taiao tino makariri (hei tauira, i te wā e werawera ana koe) i te tino werawera rānei (hei tauira, i te wā e werawera ana koe), me kaha ake te mahi a tō tinana kia mau tonu te pāmahana o te tinana kia rite ki te paerewa. Ka piki ake tō BMR i ēnei wā.
• Ngā taumata o te homoni tairoiti: He mea tino nui te homoni tairoiti, e tukuna ana e te repe tairoiti, mō ā tātou mahi pākia o te tinana. Mēnā ka piki ake ngā taumata o te homoni tairoiti, he āhuatanga e kiia nei ko te hyperthyroidism, ka piki ake te BMR. Waihoki, mēnā ka heke ngā taumata o te homoni tairoiti, he āhuatanga e kiia nei ko te hypothyroidism, ka heke te BMR.
• Te mate, te whara rānei: Ina pāngia koe e te kirika, e te whara rānei, me mahi nui tō tinana. Arā, me whawhai ki te mate me te whakatika i ngā kiko. Ka piki ake tō BMR.
• Ngā mea whakaohooho: Ka taea e te BMR te piki ake mō te wā poto ina whakamahia e koe ngā mea whakaohooho pēnei i te kawheine (kei roto i te kawhe me te tī), te nikotīni (kei roto i te tupeka), me ngā amphetamine.

Ngā pānga o ngā wāhanga rerekē o te oranga ki te BMR:

• Te tipu: Kei te tere te tipu o ngā tamariki nohinohi, inā koa ngā pēpi. Me nui ake te kaha e hiahiatia ana e rātou hei whakatipu kiko hou me te whakanui i te taumaha. Nō reira, he teitei ake tā rātou BMR.
• Hapūtanga: I te wā e hapū ana, ka piki ake te taumaha o te tinana o te whaea, ā, me nui ake te kaha mō te tipu o te tamaiti i roto i te kōpū. Ka piki ake te BMR o te whaea hapū.
• Te whāngai ū: Me nui ake te kaha o te tinana i te whāngai ū. Kua whakaatuhia e ngā rangahau ko te whakaputa waiū ū me nui ake te kaha i waenga i te 15% me te 25% .
• Te Paheketanga: Ka taea e ngā huringa homoni e puta ana i te paheketanga te whakaiti i te papatipu uaua. Koinei te take o te hekenga o te BMR.

He uara "noa" te BMR?

Kāore he mea e kiia ana he uara BMR 'noa'. Nā te maha o ngā āhuatanga i kōrerohia i mua ake nei, he rerekē te BMR o ia tangata. Ka taea anake e ngā kaipūtaiao te homai i ngā uara toharite. Kia mahara, he whakatau tata noa iho ēnei.

Ko te toharite o te BMR mō te tāne he tata ki te 1,696 kaora (7,100 kirojoules) ia rā . Mō te wahine, he tata ki te 1,410 kaora (5,900 kirojoules) ia rā . Heoi, ka rerekē pea ēnei uara i runga i tō iwi/iwi taketake.

Ko te mea nui, ko ēnei kaora ka whakamahia anake hei mahi i ngā mahi taketake o te tinana. Kāore i roto i tēnei ko ngā kaora e tahuna ana e tātou mai i te kai, me ngā kaora e tahuna ana e tātou i a tātou e hikoi ana, e mahi ana, e whakakori tinana ana rānei!

Ki te hiahia koe ki te mōhio e hia ngā kaora e hiahiatia ana e koe i ia rā, he pai ake te kōrero ki tō tākuta, ki tētahi tohunga kai rānei. Ka taea e rātou te tatau i tēnei māu i runga i tō āhuatanga.

Me pēhea taku tatau i taku BMR?

Hei ine tika i te BMR, me mahi i roto i te taiwhanga, me te whai i ngā ture tino pakari. Arā:

• Me tino marino koe.
• Me tino marino koe, i te hinengaro me te tinana.
• Ka mahia te ine i muri i te oho ake i muri i te moe pai o te pō, 12 ki te 14 hāora i muri i te kai whakamutunga.
• Me noho koe i roto i tētahi rūma e pai ana te pāmahana.

Ināianei, kāore e taea e te katoa te haere ki tētahi taiwhanga pēnei me te ine i ō rātou BMR. Koia te take i whakawhanakehia ai e ngā kaipūtaiao ngā whārite hei tatau i te BMR. Ko tētahi o ngā whārite e whakamahia whānuitia ana ko te whārite Harris-Benedict .

Me pēhea te tatau i te BMR mā te whakamahi i te whārite Harris-Benedict:

Mō ngā tāne:

`BMR = 88.362 + (13.397 x taumaha i roto i ngā kirokaramu) + (4.799 x teitei i roto i ngā henimita) - (5.677 x tau i roto i ngā tau)`

Mō ngā wāhine:

`BMR = 447.593 + (9.247 x taumaha i roto i ngā kirokaramu) + (3.098 x teitei i roto i ngā henimita) - (4.330 x tau i roto i ngā tau)`

He mea nui kia maumahara he whakatau tata noa iho ēnei e whakaratohia ana .

Me ako anō hoki tātou mō ngā tataunga RMR (Resting Metabolic Rate).

Kua rongo pea koe i te kupu RMR (Resting Metabolic Rate) . He rite tonu te RMR me te BMR, engari he iti noa te rerekētanga. Ko te RMR te nui o te pūngao e whakamahia ana e tō tinana hei mahi i a koe e okioki ana. Heoi, kei roto hoki i tēnei ko ngā kaora i tahuna mō ngā mahi iti, iti te pūngao pērā i te haere ki te wharepaku, te whakakakahu rānei. Koia te take he 10% teitei ake te RMR i te BMR.

Kei reira anō ngā whārite hei tatau i te RMR (ko te tikanga he rite ēnei ki te taumaha i roto i ngā pauna me te teitei i roto i ngā inihi):

Mō ngā tāne (RMR):

`RMR = (4.38 x taumaha i roto i ngā pauna) + (14.55 x teitei i roto i ngā inihi) - (5.08 x tau i roto i ngā tau) + 260`

Mō ngā wāhine (RMR):

`RMR = (3.35 x taumaha i roto i ngā pauna) + (15.42 x teitei i roto i ngā inihi) - (2.31 x tau i roto i ngā tau) + 43`

He tātaitanga noa iho ēnei, āe?

Ka taea e au te whakanui ake i taku BMR?

I te nuinga o te wā, he iti noa iho ngā mea ka taea e tātou te mahi hei whakarerekē nui i tō tātou BMR. Nā te mea kāore e taea e tātou te whakarerekē i ngā mea pēnei i ngā ira, te pakeketanga, te teitei rānei. Engari ko tētahi huarahi hei whakanui ake i tō tātou BMR i roto i te huarahi hauora ko te whakanui ake i te papatipu uaua kikokore . E ai ki tā mātou i kōrero ai, he nui te kaha e hiahiatia ana hei pupuri i te kiko uaua. Nō reira, i te pikinga o te uaua, ka piki ake anō hoki te BMR.

Ka āwhina te whakakori tinana, inā koa ko te whakangungu ātete me te whakangungu kaha – he rerekē ēnei i te whakakori tinana ā-hauora – ki te hanga uaua ina mahia i ia wā. Hei tauira, ko te hiki taumaha, te Pilates, me te whakangungu kettlebell.

Engari, kia maumahara, ko te whakanui rawa i tō BMR ehara i te mea pai i ngā wā katoa. Hei tauira, ko te tangata he mate kino pēnei i te mate pukupuku ka pāngia e te mate e kiia nei ko te hypermetabolism, arā, he tere rawa te pākia o tōna tinana. Waihoki, ko ngā mate pēnei i te hyperthyroidism, te whakamahi rānei i ētahi mea whakaohooho ka taea te whakanui ake i tō pākia o te tinana, engari ka kino hoki ki tō hauora.

Mena he pātai, he āwangawanga rānei āu mō tō pākia o te tinana, tōna pānga ki tō taumaha me tō hauora, ki te mea rānei he ruarua āu, kia mōhio koe ki te kōrero ki tō tākuta.

Nā, he aha ngā mea tino nui hei ako mā tātou i tēnei pūrākau?

Ko te mōhio ki tō BMR, te nui o te pūngao e whakamahia ana e tō tinana i te wā okioki, he taahiraa tuatahi pai ki te whakahaere i tō taumaha me tō hauora. He pono kāore e taea e tātou te whakarerekē i te BMR. Engari he wāhanga nui noa iho tēnei o te tirohanga whānui.

Ki te hiahia koe ki te ako atu mō tō tinana me ngā āhuatanga e pā ana ki tō taumaha, kaua e mangere ki te toro atu ki tō tākuta, ki tētahi tohunga pākia rānei. Ka taea e rātou te waihanga i tētahi mahere whaiaro e hāngai ana ki tō tinana me ō whāinga. Pērā ai, ka taea e koe te anga whakamua ki tētahi oranga hauora ake.

Kia maumahara, ehara te oranga hauora i te mea ka huri i roto i te pō kotahi. He haerenga. Tīmata iti, mōhio ki te mea tika, ā, neke whakamua me te manawanui.

` BMR, Te Auau Pūmua Tuturu, Ngā Kaora, Te Pūngao, Te Pūngao Pūmua, Te Whakahaere Taumaha, Te Hauora