Tiyeni tikambirane za BMR (Basal Metabolic Rate): mphamvu yofunikira m'thupi lanu.

Kodi munayamba mwaganizapo kuti ngakhale titakhala chete, kutanthauza kuti, kugona pabedi kapena pampando, matupi athu amagwira ntchito nthawi zonse? Kupuma, kugunda kwa mtima wathu, komanso kuwongolera kutentha kwa thupi lathu ndi zina mwa zinthu zambiri zomwe timachita. Choncho zonsezi zimafuna mphamvu, zomwe ndi ma calories. Mphamvu yochepa imeneyo ndi yomwe timaitcha BMR yathu.

Kodi BMR (Basal Metabolic Rate) ndi chiyani?

Mwachidule, BMR (Basal Metabolic Rate) ndi chiwerengero chochepa cha ma calories omwe thupi lanu limagwiritsa ntchito kuti likhale ndi njira zofunika kuti mukhale ndi moyo pamene simukugwira ntchito iliyonse, mukungopuma. Tangoganizirani, ngakhale mutagona pabedi tsiku lonse, kupuma kwanu, kuyenda kwa magazi, kukonza maselo, ndi kusunga kutentha kwa thupi kukuchitikabe, sichoncho? Ndicho chimene mphamvu imeneyi imagwiritsidwa ntchito. Mtengo wa BMR uwu umasiyana malinga ndi munthu. Pali zifukwa zambiri za izi, tiyeni tikambirane za izo.

Ndipotu, pafupifupi 60% mpaka 70% ya mphamvu zonse zomwe timagwiritsa ntchito patsiku zimapita ku BMR iyi . 10% ina imapita ku kugaya chakudya chomwe timadya ndikuchisandutsa mphamvu. Zotsalazo zimagwiritsidwa ntchito pazinthu monga kuyenda ndi kuchita masewera olimbitsa thupi.

Anthu ambiri amafuna kudziwa za BMR, poganiza kuti izi ziwathandiza kulamulira kulemera kwawo. Izi zingakuthandizeni kudziwa mphamvu zomwe thupi lanu limafunikira patsiku. Koma kumbukirani kuti BMR ndi chinthu chimodzi chokha pankhani yowongolera kulemera. Pali zinthu zina zambiri zomwe zimagwira ntchito.

Kodi ndi zinthu ziti zomwe zimakhudza BMR yathu?

Chabwino, tsopano tiyeni tiwone zinthu zomwe zingakhudze BMR. Zina mwa zinthuzi sitingathe kuzisintha, koma zina zili m'manja mwathu.

Zinthu zokhazikika zomwe sitingathe kusintha kwambiri:

• Kukula kwa thupi: Thupi lanu likakula, kutanthauza kuti minofu ndi maselo ambiri ali nawo, mphamvu zambiri zimafunika kuti azisamalidwe. Monga momwe nyumba yaikulu imawonongera ndalama zambiri kuti isamalidwe.
• Kuchuluka kwa minofu yopanda mafuta: Minofu ya minofu ili ngati injini m'thupi lathu. Zimafunika mphamvu zambiri kuti izisungidwe bwino. Minofu yanu ikakhala yambiri, BMR yanu idzakhala yokwera.
• Kuchuluka kwa minofu ya mafuta (mafuta m'thupi): Zimafunika mphamvu zochepa kuti minofu ya mafuta ikhale yolimba kuposa minofu ya minofu. Komabe, minofu ya mafuta imafunanso mphamvu. Chifukwa chake, kuchuluka kwa mafuta kumakhudzanso BMR pang'ono.
• Kugonana: Amuna nthawi zambiri amakhala ndi BMR yokwera pang'ono kuposa akazi. Izi zili choncho chifukwa amuna nthawi zambiri amakhala akuluakulu kuposa akazi ndipo amakhala ndi minofu yambiri chifukwa cha mahomoni a testosterone.
• Zaka: BMR imachepa pang'onopang'ono pamene tikukalamba. Chifukwa chachikulu ndi kuchepa kwa minofu pamene tikukalamba. Kuphatikiza apo, kusintha kwa mahomoni ndi kusintha kwa mitsempha kungakhudzenso BMR.
• Mpikisano:Kafukufuku wapeza kuti mtundu wanu kapena fuko lanu zingakhudzenso BMR yanu, koma kafukufuku wowonjezereka akufunika pa izi.
• Majini: Majini athu amakhudzanso kwambiri BMR. Anthu ena amabadwa ndi kagayidwe kachakudya kachangu, pomwe ena amakhala ndi kagayidwe kachakudya pang'onopang'ono. Ofufuza akadali kupeza momwe majini amenewa amagwirira ntchito.

Zinthu zomwe zimakhudza BMR kwakanthawi:

• Kusadya chakudya, kusala kudya kapena kufa ndi njala: Tangoganizirani, ngati simudya bwino, ngati kuchuluka kwa ma calories omwe thupi lanu limalandira kwachepa, thupi lanu limayesetsa kusunga mphamvu. Ichi ndi chinthu chomwe chinapangidwa kuti chitithandize kukhala ndi moyo. Kenako thupi lanu limachepetsa BMR yanu, zomwe zikutanthauza kuti imachepetsa liwiro lomwe mumawotcha mphamvu.
• Kutentha kwa chilengedwe: Ngati muli pamalo ozizira kwambiri (monga mukutuluka thukuta) kapena kutentha kwambiri (monga mukutuluka thukuta), thupi lanu liyenera kugwira ntchito molimbika kuti lisunge kutentha kwa thupi lanu kukhala kwabwinobwino. BMR yanu imawonjezeka panthawiyi.
• Kuchuluka kwa mahomoni a chithokomiro: Homoni ya chithokomiro, yomwe imatulutsidwa ndi chithokomiro, ndi yofunika kwambiri pa kagayidwe kathu ka thupi. Ngati kuchuluka kwa mahomoni a chithokomiro kukukwera, komwe ndi vuto lotchedwa hyperthyroidism, BMR imawonjezeka. Mofananamo, ngati kuchuluka kwa mahomoni a chithokomiro kukuchepa, komwe ndi vuto lotchedwa hypothyroidism, BMR imachepa.
• Matenda kapena kuvulala: Mukakhala ndi malungo kapena kuvulala, thupi lanu liyenera kugwira ntchito yowonjezera. Izi zikutanthauza kulimbana ndi matenda ndikukonza minofu. Izi zimawonjezera BMR yanu.
• Zolimbikitsa: BMR ingakule kwakanthawi mukagwiritsa ntchito zinthu zolimbikitsa monga caffeine (yomwe imapezeka mu khofi ndi tiyi), nikotini (yomwe imapezeka mu fodya), ndi amphetamines.

Zotsatira za magawo osiyanasiyana a moyo pa BMR:

• Kukula: Ana aang'ono, makamaka makanda, akukula mofulumira. Amafunika mphamvu zambiri kuti akule minofu yatsopano ndikuwonjezera kulemera. Chifukwa chake, BMR yawo imakhala yokwera.
• Mimba: Pa nthawi ya mimba, thupi la mayi limakula, ndipo kukula kwa mwana wosabadwa m'mimba kumafuna mphamvu yowonjezera. Izi zimawonjezera BMR ya mayi wapakati.
• Kuyamwitsa: Kuyamwitsa kumafunanso mphamvu yowonjezera kuchokera m'thupi. Kafukufuku wasonyeza kuti kupanga mkaka wa m'mawere kumafuna mphamvu yowonjezera pakati pa 15% ndi 25% .
• Kusamba: Kusintha kwa mahomoni komwe kumachitika chifukwa cha kusamba kungayambitse kuchepa kwa minofu. Izi nthawi zambiri zimakhala chifukwa cha kuchepa kwa BMR.

Kodi pali BMR "yabwinobwino"?

Palibe chinthu chotchedwa BMR 'yabwinobwino'. Chifukwa cha zinthu zambiri zomwe takambirana kale, BMR ya munthu aliyense ndi yosiyana. Asayansi amatha kungopereka avareji yokha. Kumbukirani, izi ndi ziwerengero chabe.

BMR yapakati pa mwamuna ndi pafupifupi ma calories 1,696 (ma kilojoules 7,100) patsiku . Kwa mkazi, ndi pafupifupi ma calories 1,410 (ma kilojoules 5,900) patsiku . Komabe, izi zimatha kusiyana pang'ono kutengera mtundu/fuko lanu.

Chofunika ndichakuti, ma calories amenewa amagwiritsidwa ntchito pochita ntchito zoyambira za thupi. Izi sizikuphatikizapo ma calories omwe timawotcha kuchokera ku chakudya, kapena ma calories omwe timawotcha poyenda, kugwira ntchito, kapena kuchita masewera olimbitsa thupi!

Ngati mukufuna kudziwa kuchuluka kwa ma calories omwe mukufuna patsiku, ndi bwino kulankhula ndi dokotala wanu kapena katswiri wodziwa bwino zakudya. Angakuwerengereni izi kutengera momwe zinthu zilili.

Kodi ndimawerengera bwanji BMR yanga?

Kuti muyeze BMR molondola, izi ziyenera kuchitika mu labotale, potsatira malamulo okhwima kwambiri. Izi ndi izi:

• Muyenera kumasuka kwathunthu.
• Muyenera kukhala bata lonse, m'maganizo komanso mwakuthupi.
• Muyeso umatengedwa munthu akadzuka atagona bwino usiku, maola 12 mpaka 14 atadya chakudya chomaliza.
• Muyenera kukhala m'chipinda chomwe chili ndi kutentha koyenera.

Tsopano, si aliyense amene angapite ku labu ngati iyi kukayesa BMR yawo. Ndicho chifukwa chake asayansi apanga ma equation kuti awerengere BMR. Chimodzi mwa ma equation omwe amagwiritsidwa ntchito kwambiri ndi Harris-Benedict .

Momwe mungawerengere BMR pogwiritsa ntchito equation ya Harris-Benedict:

Kwa amuna:

`BMR = 88.362 + (13.397 x kulemera mu makilogalamu) + (4.799 x kutalika mu masentimita) - (5.677 x zaka mu zaka)`

Kwa akazi:

`BMR = 447.593 + (9.247 x kulemera mu makilogalamu) + (3.098 x kutalika mu masentimita) - (4.330 x zaka mu zaka)`

Ndikofunikira kukumbukira kuti ma equation awa amangopereka chiyerekezo chokhazikika .

Tiyeni tiphunzirenso za mawerengedwe a RMR (Resting Metabolic Rate).

Mwina munamvapo mawu akuti RMR (Resting Metabolic Rate) . RMR ndi BMR ndi zofanana, koma pali kusiyana pang'ono. RMR ndi kuchuluka kwa mphamvu zomwe thupi lanu limagwiritsa ntchito kuti ligwire ntchito mukapuma. Komabe, imaphatikizaponso ma calories omwe amatenthedwa pazochitika zazing'ono, zopanda mphamvu monga kupita kuchimbudzi kapena kuvala. Ichi ndichifukwa chake RMR nthawi zambiri imakhala yokwera ndi 10% kuposa BMR.

Palinso ma equation owerengera RMR (nthawi zambiri izi zimadalira kulemera kwa mapaundi ndi kutalika kwa mainchesi):

Kwa amuna (RMR):

`RMR = (4.38 x kulemera mu mapaundi) + (14.55 x kutalika mu mainchesi) - (5.08 x zaka mu zaka) + 260`

Kwa akazi (RMR):

`RMR = (3.35 x kulemera mu mapaundi) + (15.42 x kutalika mu mainchesi) - (2.31 x zaka mu zaka) + 43`

Izi ndi ziwerengero chabe, eti?

Kodi ndingawonjezere BMR yanga?

Nthawi zambiri, palibe chomwe tingachite kuti tisinthe kwambiri BMR yathu. Chifukwa sitingasinthe zinthu monga majini, ukalamba, kapena kutalika. Koma njira imodzi yowonjezerera BMR yathu mwanjira yabwino ndikuwonjezera minofu yathu yopyapyala . Monga tanenera kale, pamafunika mphamvu zambiri kuti minofu ikhalebe yolimba. Chifukwa chake, pamene minofu ikuwonjezeka, BMR imawonjezekanso.

Kuchita masewera olimbitsa thupi, makamaka masewera olimbitsa thupi olimbana ndi kutopa komanso masewera olimbitsa thupi olimbitsa thupi - omwe ndi osiyana ndi masewera olimbitsa thupi othamanga - kungathandize kumanga minofu ngati ikuchitika nthawi zonse. Zitsanzo zikuphatikizapo kunyamula zolemera, Pilates, ndi masewera olimbitsa thupi a kettlebell.

Koma kumbukirani, kuwonjezera BMR yanu mopitirira muyeso si chinthu chabwino nthawi zonse. Mwachitsanzo, munthu amene ali ndi matenda aakulu monga khansa akhoza kukhala ndi vuto lotchedwa hypermetabolism, zomwe zikutanthauza kuti kagayidwe kake ka thupi kamakhala kofulumira kwambiri. Komanso, matenda monga hyperthyroidism kapena kugwiritsa ntchito zinthu zina zolimbikitsa thupi kungapangitse kuti kagayidwe ka thupi kawonjezeke, koma akhozanso kuwononga thanzi lanu.

Ngati muli ndi mafunso kapena nkhawa zokhudza kagayidwe ka thupi lanu, momwe kamakhudzira kulemera kwanu ndi thanzi lanu, kapena ngati muli ndi kukayikira kulikonse, onetsetsani kuti mwalankhula ndi dokotala wanu.

Ndiye, ndi zinthu ziti zofunika kwambiri zomwe tiyenera kutenga kuchokera m'nkhaniyi?

Kudziwa BMR yanu, mphamvu zochepa zomwe thupi lanu limagwiritsa ntchito popuma, ndi gawo loyamba labwino polamulira kulemera kwanu ndi thanzi lanu. N'zoona kuti sitingasinthe BMR kwambiri. Koma ndi gawo limodzi lofunika kwambiri pa chithunzi chachikulu.

Ngati mukufuna kudziwa zambiri zokhudza thupi lanu ndi zinthu zomwe zimakhudza kulemera kwanu, musazengereze kuonana ndi dokotala wanu kapena katswiri wa kagayidwe kachakudya. Angapange dongosolo logwirizana ndi thupi lanu komanso zolinga zanu. Mwanjira imeneyi, mutha kukhala ndi moyo wathanzi.

Kumbukirani, moyo wathanzi si chinthu chomwe chimasintha mwadzidzidzi. Ndi ulendo. Yambani pang'ono, dziwani chomwe chili choyenera, ndipo pitirizani ndi kuleza mtima.

` BMR, Chiŵerengero cha Kagayidwe ka Thupi, Ma calories, Mphamvu, Kagayidwe ka Thupi, Kusamalira Kulemera, Thanzi