Kodi munayamba mwaganizapo kuti ngakhale titagona pabedi osachita chilichonse, matupi athu amafunikira mphamvu, kutanthauza ma calories? Timafunikira mphamvu kuti tipume, kuti mtima wathu ukhale ukugunda, kuti thupi lathu likhale lotentha, kuti maselo onse m'thupi lathu akhale ndi moyo... Zonsezi zimafuna mphamvu. Mphamvu yochepa imeneyo ndi yomwe timaitcha kuti Basal Metabolic Rate kapena BMR mu mankhwala. Mwachidule, iyi ndi mafuta ochepa (ma calories) omwe thupi lanu limafunikira patsiku kuti lizigwira ntchito "injini" yake.
Anthu ambiri amaganiza kuti ngati mukufuna kuchepetsa thupi, muyenera kudya pang'ono ndikuchita masewera olimbitsa thupi kwambiri. Ndi zoona, koma pali mbali ina ya nkhaniyi. Umenewo ndi mtengo wanu wa BMR. BMR yanu ndi yapadera kwa inu. Yanu ingakhale yosiyana kwambiri ndi BMR ya mnzanu. Chifukwa chake, ngati mukuganiza zochepetsa thupi, ndikofunikira kwambiri kudziwa pang'ono za lingaliro la BMR. Tiyeni tikambirane mwachidule.
Kodi BMR ndi chiyani kwenikweni? N’chifukwa chiyani ndi yofunika?
Tangoganizirani kuti muli mgalimoto yomwe yayimitsidwa pamsewu. Galimotoyo sikuyenda, koma injini ikugwira ntchito. Mukayatsa AC, imagwiranso ntchito. Magetsi amayatsa. Izi zimayatsa mafuta, sichoncho? Umu ndi momwe zilili. Ngakhale titagona, ngakhale titakhala pansi, matupi athu amafunikira mphamvu kuti achite zinthu zofunika mkati mwathu.
Pakati pa 60% ndi 70% ya ma calories onse omwe thupi lathu limawotcha patsiku amagwiritsidwa ntchito pa BMR iyi. Izi zikutanthauza kuti ngakhale mutakhala pabedi tsiku lonse, thupi lanu limawotcha ma calories ambiri. 10% ina imagwiritsidwa ntchito kugaya chakudya chomwe timadya ndikupanga mphamvu kuchokera pamenepo. Yotsalayo imagwiritsidwa ntchito pa zochita zolimbitsa thupi monga kuyenda, kuthamanga, ndi kugwira ntchito.
Tsopano mwamvetsa chifukwa chake BMR ndi yofunika, sichoncho? Kumvetsetsa bwino BMR kungakuthandizeni kusankha kuchuluka kwa ma calories omwe muyenera kudya patsiku komanso kuchuluka kwa ma calories omwe muyenera kuchepetsa kuti muchepetse thupi. Koma kumbukirani, BMR ndi gawo limodzi lokha la kuchepetsa thupi.
Ndi zinthu ziti zomwe zimakhudza kuchuluka kwa BMR yanu?
Monga ndanenera kale, si BMR ya aliyense yomwe ndi yofanana. Pali zifukwa zambiri zomwe zimapangitsa izi. Zina mwa izo sitingathe kuzisintha, koma zina tikhoza kuzilamulira pamlingo wina. Tiyeni tiwone bwino zomwe izi zili.
| Factor | Kufotokozera kosavuta |
|---|---|
| Kukula kwa Thupi | Zosavuta. Zimafunika mphamvu zambiri kuti thupi likhale lalikulu. Izi zikutanthauza kuti BMR ya munthu wamtali komanso wonenepa nthawi zambiri imakhala yokwera kuposa ya munthu woonda komanso wamfupi. |
| Minofu yambiri (Minofu Yopanda Mafuta) | Ichi ndi chimodzi mwa zinthu zofunika kwambiri. Minofu ili ngati fakitale yomwe imagwira ntchito nthawi zonse. Zimafunika mphamvu zambiri kuti minofu ikhalebe ngakhale mutangokhala chete. Chifukwa chake, munthu amene ali ndi minofu yambiri m'thupi mwake amakhala ndi BMR yochulukirapo. |
| Mafuta a Thupi | Maselo amafuta safuna mphamvu zambiri kuti asunge monga minofu, kotero munthu amene ali ndi minofu yochepa komanso mafuta ambiri akhoza kukhala ndi BMR yochepa. |
| Kugonana | Kawirikawiri, amuna amakhala ndi BMR yokwera pang'ono kuposa akazi chifukwa kukula kwa thupi lawo ndi kwakukulu ndipo amakhala ndi minofu yambiri chifukwa cha mphamvu ya mahomoni. |
| Zaka | Pamene tikukalamba, thupi lathu limataya minofu mwachibadwa. Nthawi yomweyo, kusintha kwa mahomoni ndi mitsempha kumapangitsa kuti BMR yathu ichepe pang'onopang'ono. Ichi ndi chimodzi mwa zifukwa zomwe zimachititsa kuti mawu akuti, "Mumakula mukakula." |
| Majini | Majini omwe mumalandira kuchokera kwa makolo anu amakhudzanso BMR yanu. Ichi ndichifukwa chake anthu ena amabadwa ndi "kagayidwe kachakudya mwachangu" ndipo ena ndi "kagayidwe kachakudya pang'onopang'ono." |
Izi ndi zinthu zazikulu zomwe zimakhudza BMR yathu kwa nthawi yayitali. Kuphatikiza apo, palinso zinthu zomwe zimasintha BMR yathu kwakanthawi.
Zinthu zomwe zimakhudza BMR kwakanthawi
- Kusala kudya kapena kusala kudya: Mukapanda kudya ma calories okwanira, thupi lanu limaganiza kuti pali "kusowa kwa chakudya." Thupi lanu limachepetsa kagayidwe kake ka chakudya kuti lidziteteze ndikusunga mphamvu. Izi zikutanthauza kuti BMR yanu imachepa.
- Kutentha kozungulira:Pakuzizira kwambiri, thupi limayenera kugwiritsa ntchito mphamvu zambiri kunjenjemera kuti lidzitenthe, ndipo pa kutentha kwambiri, thukuta kuti liziziziritse lokha. Nthawi ngati izi, BMR imawonjezeka kwakanthawi.
- Kuchuluka kwa mahomoni a chithokomiro: Ngati muli ndi chithokomiro chogwira ntchito mopitirira muyeso (hyperthyroidism), BMR yanu ingakhale yokwera kwambiri. Mofananamo, ngati muli ndi chithokomiro chogwira ntchito mopitirira muyeso (hypothyroidism), BMR yanu ingakhale yotsika.
- Matenda kapena kuvulala: Mukakhala ndi malungo, thupi lanu limagwiritsa ntchito mphamvu zambiri polimbana ndi matenda, kapena kuchiritsa kuvulala. Ichi ndichifukwa chake BMR yathu imawonjezeka mukadwala.
- Zolimbikitsa: Zolimbikitsa monga caffeine mu khofi ndi nikotini mu fodya zimatha kuwonjezera BMR kwakanthawi.
Chofunika: Kusiya kudya kuti muchepetse thupi kumangochepetsa BMR yanu ndipo kumakupangitsani kuti muchepetse thupi. Chifukwa chake, kudya zakudya zoyenera ndikofunikira kuti muchepetse thupi bwino.
Kodi pali BMR "yabwinobwino"?
Ndipotu, sizingatheke kupereka mtengo umodzi woti, "Iyi ndi mtengo wamba wa BMR." Chifukwa, chifukwa cha zinthu zomwe ndafotokoza kale, mtengo wa BMR umasiyana kwambiri kuchokera kwa munthu ndi munthu. Asayansi amatha kungopereka mtengo wamba.
- BMR ya amuna wamba ndi pafupifupi ma calories 1700 patsiku.
- BMR ya akazi wamba ndi pafupifupi ma calories 1400 patsiku.
Kumbukirani izi: Mawerengedwe awa amangoganizira mphamvu zomwe thupi lanu limafuna kuti ligwire ntchito pang'onopang'ono. Saphatikizapo mphamvu zomwe muyenera kuchita tsiku lonse, kuchita masewera olimbitsa thupi, kapena kugaya chakudya. Chifukwa chake ma calories omwe mumafunikira tsiku lililonse mwina ndi okwera. Ngati mukufuna kudziwa kuchuluka kwa ma calories omwe mumafunikira patsiku, ndi bwino kufunsa dokotala wanu kapena katswiri wazakudya wodziwa bwino ntchito.
Kodi mumawerengera bwanji BMR yanu?
BMR imatha kuyezedwa molondola 100% mu labotale motsogozedwa mwamphamvu kwambiri. Koma popeza n'zovuta kwa ife kutero, asayansi apanga ma equation angapo kuti awerengere BMR. Equation yomwe imagwiritsidwa ntchito kwambiri ndi Harris-Benedict equation .
Ngati mukufuna, mungagwiritse ntchito equation iyi kuti mupeze BMR yanu.
| Ukazi/mwamuna | Chiyerekezo cha Harris-Benedict |
|---|---|
| Kwa amuna | BMR = 88.362 + (13.397 x kulemera mu kg) + (4.799 x kutalika mu cm) - (5.677 x zaka mu zaka) |
| Kwa akazi | BMR = 447.593 + (9.247 x kulemera mu kg) + (3.098 x kutalika mu cm) - (4.330 x zaka mu zaka) |
Ma calculator ambiri a BMR pa intaneti amagwiritsa ntchito ma equation ngati awa. Koma kumbukirani, iyi ndi kuyerekezera chabe . BMR yanu yeniyeni ikhoza kukhala yosiyana pang'ono.
Kodi RMR (Resting Metabolic Rate) ndi chiyani?
Mungamvenso mawu ena otchedwa RMR, ofanana ndi BMR. Awiriwa ndi ofanana kwambiri, koma pali kusiyana pang'ono. BMR ndi kuchuluka kwa mphamvu zomwe zimafunika popuma. RMR ndi kuchuluka kwa mphamvu zomwe zimafunika popuma mwachizolowezi, kuphatikizapo zochita zazing'ono monga kuvala ndi kupita kuchimbudzi. Chifukwa chake, RMR ndi yokwera pang'ono kuposa BMR, pafupifupi 10%.
Kodi mungathe kuwonjezera BMR yanu?
Ili ndi funso lomwe anthu ambiri amafunsa. "Kagayidwe kanga ka thupi kamakhala pang'onopang'ono, ndingatani kuti kachepe msanga?" Anthu ambiri amafunsa.
Zoona zake n'zakuti, sitingasinthe zinthu zomwe zimakhudza BMR yathu, monga majini, ukalamba, ndi kutalika. Koma njira yokhayo komanso yathanzi yomwe tingasinthire ndikuwonjezera kuchuluka kwa minofu m'thupi lathu.
Monga ndanenera kale, minofu ndi minofu yomwe imatentha ma calories ambiri ngakhale mutangoyima. Choncho minofu yanu ikakhala yochuluka, mumatentha ma calories ambiri ngakhale mutagona, zomwe zikutanthauza kuti BMR yanu imawonjezeka.
Kodi mungapange bwanji minofu?
Njira yabwino kwambiri yomangira minofu ndi kudzera mu maphunziro olimbitsa thupi amphamvu/kukana . Izi ndi zosiyana ndi masewera olimbitsa thupi (monga kuthamanga kapena kulumpha).
- Kukweza zolemera
- Masewero olimbitsa thupi a Pilates
- Maphunziro a Kettlebell
- Maseŵero olimbitsa thupi (monga ma push-up, squats)
Mwa kuwonjezera masewera olimbitsa thupi ngati awa nthawi zonse pa zochita zanu za tsiku ndi tsiku, mutha kuwonjezera BMR yanu moyenera.
Chenjezo: Kuchuluka kwa BMR si chinthu chabwino nthawi zonse. Mwachitsanzo, matenda monga hyperthyroidism ndi mitundu ina ya khansa angayambitse kuchuluka kwa BMR modabwitsa. Komanso, ngakhale kuti zinthu zina zolimbikitsa zimatha kuwonjezera BMR, zimatha kuvulaza thupi. Ngati muli ndi mafunso okhudza kagayidwe kanu ka chakudya komanso momwe kamakhudzira kulemera kwanu ndi thanzi lanu, onetsetsani kuti mwalankhula ndi dokotala wanu.
Kumvetsa BMR yanu ndi gawo loyamba labwino kwambiri potenga udindo pa kulemera kwanu ndi thanzi lanu. Ngati mukufuna kudziwa zambiri za thupi lanu ndi zinthu zomwe zimakhudza kulemera kwanu, musazengereze kulankhula ndi dokotala wanu. Iye angakuthandizeni kupanga dongosolo loyenera thupi lanu komanso zolinga zanu.
Uthenga Wopita Nawo Kunyumba
- BMR (Basal Metabolic Rate) ndi chiwerengero chochepa cha ma calories omwe mukufunikira kuti thupi lanu lizigwira ntchito bwino pamene mukupuma mokwanira, osachita chilichonse.
- BMR yanu imakhudzidwa ndi zinthu zambiri, kuphatikizapo zaka, jenda, majini, kukula kwa thupi, komanso makamaka minofu .
- Ma equation omwe amawerengera BMR amangopereka chiyerekezo choyerekeza. Musaganize mopitirira muyeso. Ndi gawo limodzi lokha la kuchepetsa kulemera.
- Njira yabwino kwambiri yowonjezera BMR yanu ndi kuwonjezera minofu yanu kudzera mu maphunziro olimbitsa thupi .
- Kusiya kudya kuti muchepetse thupi kumangochepetsa BMR yanu kwambiri, zomwe zimapangitsa kuti kuchepetsa thupi kukhale kovuta.
- Ngati muli ndi nkhawa iliyonse yokhudza kuchepetsa thupi lanu, kagayidwe kake ka chakudya, kapena kudya ma calories tsiku lililonse, munthu woyenera komanso woyenera kulankhula naye za izi ndi dokotala wanu.
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