Kua whakaarohia e koe ahakoa kei te takoto noa tātou i te moenga, kāore he mahi, me whai pūngao ō tātou tinana, arā, he kaora? Me whai pūngao tātou hei manawa, hei pupuri i te pao o te ngākau, hei pupuri i te pāmahana o te tinana, hei pupuri i te ora o ia pūtau o roto i te tinana... Me whai pūngao ēnei mea katoa. Ko te nui o te pūngao iti rawa ko te mea e kiia nei e tātou ko te Basal Metabolic Rate , ko te BMR rānei i roto i te rongoā. He māmā noa iho, koinei te nui o te wahie (kaora) e hiahiatia ana e tō tinana ia rā hei pupuri i tōna "mīhini" kia ora tonu.
He tokomaha te hunga e whakaaro ana, ki te hiahia koe ki te whakaiti i tō taumaha, me iti noa te kai, me nui ake te whakakori tinana. He pono tēnā, engari he taha anō kei roto i te kōrero. Koinā te uara o tō BMR. He mea motuhake tō BMR ki a koe. Tērā pea he tino rerekē tō BMR i tō BMR a tō hoa. Nō reira, ki te mea kei te whakaaro koe ki te whakahaere taumaha, he tino āwhina te mōhio ki te ariā o te BMR. Me kōrero tātou mō tēnei mea i roto i ngā kupu māmā noa iho.
He aha tonu te BMR? He aha te hiranga?
Whakaarohia kei roto koe i tētahi motuka e tū ana i te huarahi i roto i te waka. Kāore te motuka e neke ana, engari kei te oma te mīhini. Ki te tahuri koe i te hauhautanga, ka mahi anō hoki. Ka mura ngā rama. Ka tahuna te wahie e tēnei, kāore? Koia te āhua. Ahakoa kei te moe tātou, ahakoa kei te noho noa tātou, me whai pūngao ō tātou tinana hei whakahaere i ngā tukanga taketake i roto i a tātou.
E 60% ki te 70% o ngā kaora katoa e tahuna ana e te tinana i te rā ka pau ki tēnei BMR. Ko te tikanga, ahakoa ka noho koe i te moenga mō te rā katoa, ka tahuna e tō tinana he nui ngā kaora. Ko tētahi atu 10% ka whakamahia hei nakunaku i te kai e kainga ana e tātou, hei whakaputa pūngao mai i reira. Ko te toenga ka pau ki ngā mahi ā-tinana pēnei i te hikoi, te oma, me te mahi.
Kua mārama koe ināianei he aha te hiranga o te BMR, tika? Mā te mārama whānui ki te BMR ka āwhina i a koe ki te whakatau i te nui o ngā kaora me kai e koe i ia rā, me te nui o ngā kaora me tapahi e koe hei whakaiti i te taumaha. Engari kia mahara, ko te BMR tētahi wāhanga noa iho o te whakahaere taumaha.
He aha ngā āhuatanga e pā ana ki te uara o tō BMR?
E ai ki taku kōrero i mua, ehara i te mea he rite te BMR o te katoa. He maha ngā take mō tēnei. Ko ētahi o aua take kāore e taea te whakarerekē, engari ko ētahi ka taea te whakahaere ki tētahi taumata. Kia tirohia tata atu tātou he aha ēnei āhuatanga.
| Tauwehenga | He whakamārama māmā |
|---|---|
| Rahi o te Tinana | He māmā noa iho. He nui ake te pūngao e hiahiatia ana hei pupuri i te tinana nui. Ko te tikanga he nui ake te BMR o te tangata roa, momona i te tangata kikokore, poto. |
| Papatipu Uaua (Kikokiko Uaua Hiroki) | Koinei tētahi o ngā mea tino nui. He rite te uaua ki tētahi wheketere e mahi tonu ana. He nui te kaha e hiahiatia ana hei pupuri i te uaua ahakoa kei te tū noa koe. Nō reira, he nui ake te BMR o te tangata he nui ake ōna uaua i roto i tōna tinana. |
| Ngako Tinana | Kāore e nui te pūngao e hiahiatia ana e ngā pūtau ngako hei pupuri i te pūngao pērā i te uaua, nō reira, ko te tangata he iti ake te uaua, he nui ake hoki te ngako, tera pea he iti ake tana BMR. |
| Ira tangata | I te nuinga o te wā, he teitei ake te BMR o ngā tāne i ngā wāhine nā te mea he nui ake ō rātou tinana, ā, he nui ake hoki ō rātou uaua nā ngā awe o ngā homoni. |
| Tau | I a tātou e pakeke haere ana, ka ngaro noa iho te papatipu uaua o tō tātou tinana. I taua wā anō, ka heke haere te BMR nā ngā huringa o te pūnaha homoni me te pūnaha io. Koinei tētahi take o te kīanga, "Ka nui haere koe i te pakeketanga." |
| Ngā ira | Ka pāngia hoki tō BMR e ngā ira i riro mai i ō mātua. Koinei te take i whānau mai ai ētahi tāngata me te "tere o te pākia o te tinana" me ētahi atu me te "pōturi o te pākia o te tinana". |
Koinei ngā āhuatanga matua e pā ana ki tō tātou BMR mō te wā roa. Hei tāpiri, tera anō ētahi mea ka whakarerekē i tō tātou BMR mō te wā poto.
Ngā mea e pā ana ki te BMR mō te wā poto
- Te kore kai, te nohopuku rānei: Ina kore e nui ngā kaora e kainga ana e koe, ka whakaaro tō tinana he "kore kai". Kātahi ka whakaroa tō tinana i tana pākia o te kai hei tiaki i a ia anō me te penapena pūngao. Ko te tikanga ka heke tō BMR.
- Te pāmahana āwhiowhio:I te tino makariri, me whakapau kaha te tinana ki te wiri hei whakamahana i a ia anō, ā, i te tino werawera, me whakapau werawera hei whakamatao i a ia anō. I ngā wā penei, ka piki ake te BMR mō te wā poto.
- Ngā taumata homoni tairoiti: Mena he nui rawa te mahi a tō repe tairoiti (hyperthyroidism), tera pea he tino teitei tō BMR. Waihoki, ki te kore e mahi te repe tairoiti (hypothyroidism), tera pea he iti tō BMR.
- Te mate, te whara rānei: Ina pāngia koe e te kirika, ka whakamahia e tō tinana te nui o te pūngao hei whawhai i te mate, hei whakaora rānei i te whara. Koinei te take e piki ake ai tō tātou BMR ina pāngia koe e te mate.
- Ngā Whakaohooho: Ka taea e ngā whakaohooho pēnei i te kawheine i roto i te kawhe me te nikotīni i roto i te tupeka te whakanui ake i te BMR mō te wā poto.
He mea nui: Mā te kore kai hei whakaiti i te taumaha ka iti noa iho tō BMR, ā, ka uaua ake te whakaiti i te taumaha. Nō reira, he mea nui te kai taurite mō te whakahaere taumaha hauora.
He uara "noa" te BMR?
Ina hoki, kāore e taea te hoatu i tētahi uara kotahi e mea ana, "Koinei te uara BMR noa." Nā te mea, nā ngā āhuatanga i whakaahuahia e au i mua ake nei, he rerekē rawa ngā uara BMR i ia tangata, i ia tangata. Ka taea anake e ngā kaipūtaiao te homai i ngā uara toharite.
- Ko te BMR toharite a te tāne he tata ki te 1700 karori ia rā.
- Ko te BMR toharite o te wahine he tata ki te 1400 karori ia rā.
Kia maumahara ki tēnei: Ka whakaarohia noa iho e ēnei tātaitanga te pūngao e hiahiatia ana e tō tinana hei mahi i tōna taumata taketake. Kāore i roto i ēnei tātaitanga te pūngao e hiahiatia ana e koe mō te roanga o te rā, te whakakori tinana, te nakunaku kai rānei. Nō reira, tera pea he nui ake te nui o ō hiahia kaora katoa mō ia rā. Ki te hiahia koe ki te mōhio e hia ngā kaora e hiahiatia ana e koe i ia rā, he pai ake te pātai atu ki tō tākuta , ki tētahi tohunga kai rānei.
Me pēhea te tatau i tō BMR?
Ka taea anake te ine i te BMR me te 100% te tika i roto i te taiwhanga i raro i ngā mana whakahaere tino kaha. Engari nā te mea he uaua ki a tātou te mahi pera, kua whakawhanakehia e ngā kaipūtaiao ētahi whārite hei tatau i te BMR. Ko te whārite e whakamahia whānuitia ana ko te whārite Harris-Benedict .
Ki te hiahia koe, ka taea e koe te whakamahi i tēnei whārite hei kimi i tō BMR.
| Te wahinetanga/te tānetanga | Whārite Harris-Benedict |
|---|---|
| Mō ngā tāne | BMR = 88.362 + (13.397 x taumaha i roto i te kg) + (4.799 x teitei i roto i te cm) - (5.677 x tau i roto i ngā tau) |
| Mō ngā wāhine | BMR = 447.593 + (9.247 x taumaha i roto i te kg) + (3.098 x teitei i roto i te cm) - (4.330 x tau i roto i ngā tau) |
He maha ngā tātaitai BMR ipurangi i runga i te Ipurangi e whakamahi ana i ngā whārite pēnei. Engari kia mahara, he whakatau tata noa iho tēnei. Tērā pea he rerekē paku tō BMR tuturu.
He aha te RMR (Te Auau Whakaora Okiokinga)?
Tērā pea ka rongo koe i tētahi atu kupu e kīia nei ko te RMR, he rite ki te BMR. He tino ōrite ēnei e rua, engari he iti noa te rerekētanga. Ko te BMR te nui o te pūngao e hiahiatia ana i te wā okioki. Ko te RMR te nui o te pūngao e hiahiatia ana i te wā okioki noa, tae atu ki ngā mahi iti pēnei i te kakahu me te haere ki te wharepaku. Nō reira, he teitei ake te RMR i te BMR, tata ki te 10%.
Ka taea e koe te whakanui ake i tō BMR?
He pātai tēnei nā te tini o te tangata. "He puhoi taku pākia o te tinana, me pēhea taku tere ake?" He maha ngā tāngata e pātai ana.
Ko te pono, kāore e taea e tātou te whakarerekē i ngā āhuatanga e pā ana ki tō tātou BMR, pērā i ngā ira, te pakeketanga, me te teitei. Engari ko te huarahi hauora anake e taea ai e tātou te whakarerekē ko te whakanui ake i te nui o te uaua i roto i tō tātou tinana.
E ai ki taku kōrero i mua ake nei, he kiko te uaua e tahu ana i ngā kaora nui atu ahakoa kei te tū noa koe. Nō reira, ki te nui ake ō uaua, ka nui ake ngā kaora e tahuna ana e koe ahakoa kei te moe koe, ko te tikanga ka piki ake tō BMR.
Me pēhea te hanga uaua?
Ko te huarahi pai ki te hanga uaua ko te whakangungu kaha/whakangungu ātete . He rerekē tēnei i te whakakori tinana (pēnei i te oma, te peke rānei).
- Te hiki taumaha
- Ngā mahi Pilates
- Te whakangungu Kettlebell
- Ngā mahi whakakori tinana (pēnei i te pana-ake, te squats)
Mā te tāpiri i ngā mahi whakakori tinana pēnei ki tō mahinga o ia rā, ka taea e koe te whakanui ake i tō BMR i roto i te hauora.
Whakatūpato: Ehara i te mea pai te BMR tino teitei i ngā wā katoa. Hei tauira, ko ngā āhuatanga pēnei i te hyperthyroidism me ētahi momo mate pukupuku ka taea te whakaputa i te BMR tino teitei. Ahakoa ka taea e ētahi mea whakaoho te whakanui ake i te BMR, ka kino pea ki te tinana. Mena he pātai āu mō tō pākia o te tinana me tōna pānga ki tō taumaha me tō hauora, me kōrero ki tō tākuta.
He taahiraa tuatahi pai te mārama ki tō BMR hei tango i te kawenga mō tō taumaha me tō hauora. Mena kei te hiahia koe ki te ako atu mō tō tinana me ngā āhuatanga e pā ana ki tō taumaha, kaua e mangere ki te kōrero ki tō tākuta. Ka taea e ia te āwhina i a koe ki te waihanga i tētahi mahere whaiaro e tika ana mō tō tinana me ō whāinga.
Karere Tangohia ki te Kāinga
- Ko te BMR (Basal Metabolic Rate) te nui rawa o ngā kaora e hiahiatia ana e koe hei pupuri i ngā mahi taketake a tō tinana i a koe e okioki ana, kāore he mahi.
- He maha ngā āhuatanga e pāngia ai tō BMR, tae atu ki te tau, te ira tangata, ngā ira, te rahi o te tinana, me te papatipu uaua rawa atu.
- He whakatau tata noa iho ngā whārite e tatau ana i te BMR. Kaua e whakaaro nui rawa. He wāhanga noa iho tēnei o te whakahaere taumaha.
- Ko te huarahi pai ki te whakanui ake i tō BMR i roto i te hauora ko te whakanui ake i tō papatipu uaua mā te whakangungu kaha .
- Mā te kore kai hei whakaiti i te taumaha ka iti noa iho tō BMR, ā, ka uaua ake te whakaiti i te taumaha.
- Mena he āwangawanga āu mō tō whakahaere taumaha, tō pākia o te tinana, te kai karori rānei o ia rā, ko tō tākuta te tangata pai rawa atu me te tangata tika rawa atu hei kōrero atu mō tēnei mea.
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