Reka tuvuge kuri BMR (Basal Metabolic Rate): ingufu z'ibanze umubiri wawe ukeneye.

Ese wigeze utekereza ko nubwo twaba twicaye gusa, ni ukuvuga turyamye ku buriri cyangwa mu ntebe, imibiri yacu ihora ikora? Guhumeka, umutima wacu utera, no kugenzura ubushyuhe bw'umubiri wacu ni bimwe mu bintu byinshi dukora. Ibi byose rero bisaba ingufu, ari zo karori. Iyo ngufu nkeya niyo twita BMR yacu.

BMR (Igipimo cy'ingufu za metabolike) ni iki?

Mu magambo make, BMR (Basal Metabolic Rate) ni umubare ntarengwa wa karori umubiri wawe ukoresha kugira ngo ukomeze ibikorwa by'ibanze bikenewe kugira ngo ubeho mu gihe udakora akazi ako ari ko kose, uruhuka gusa. Tekereza, nubwo waba uryamye ku buriri umunsi wose, guhumeka kwawe, gutembera kw'amaraso, gusana uturemangingo, no kubungabunga ubushyuhe bw'umubiri biracyabaho, sibyo? Ni cyo izi ngufu zikoreshwa. Iyi BMR iratandukanye bitewe n'umuntu ku wundi. Hari impamvu nyinshi zibitera, reka tubiganireho.

Mu by’ukuri, hafi 60% kugeza kuri 70% by’ingufu zose dukoresha ku munsi zijya muri iyi BMR . Indi 10% ijya mu gusya ibiryo turya no kubihinduramo imbaraga. Ibisigaye bikoreshwa mu bintu nko kwitemberera no gukora imyitozo ngororamubiri.

Abantu benshi bashishikajwe no kumenya BMR, bibwira ko izabafasha kugenzura ibiro byabo. Ibi bishobora kugufasha gusobanukirwa neza imbaraga umubiri wawe ukeneye ku munsi. Ariko ibuka ko BMR ari kimwe mu bintu bifatika iyo bigeze ku kugabanya ibiro. Hari n'ibindi bintu byinshi biyigizemo uruhare.

Ni ibihe bintu bigira ingaruka ku isuzuma rya BMR ryacu?

Noneho reka turebe ibintu bishobora kugira ingaruka ku gaciro ka BMR. Bimwe muri ibi bintu ntabwo dushobora kubihindura, ariko hari ibintu biri mu maboko yacu.

Ibintu bihoraho tudashobora guhindura byinshi:

• Ingano y'umubiri: Uko umubiri wawe uba munini, bivuze ko ugizwe n'uturemangingo twinshi, niko bisaba imbaraga nyinshi kugira ngo tuwubungabunge. Nk'uko inzu nini itwara amafaranga menshi kugira ngo iwubungabunge.
• Ingano y'imitsi idakomeye: Imitsi ni nk'imashini mu mibiri yacu. Bisaba imbaraga nyinshi kugira ngo uyikomeze. Uko ugira imitsi myinshi, niko BMR yawe izaba nyinshi.
• Ingano y'ibinure mu mubiri: Bisaba imbaraga nke kugira ngo umubiri ukomeze kugira ibinure mu mubiri ugereranije n'imitsi. Ariko, ibinure mu mubiri nabyo bisaba imbaraga. Bityo, ingano y'ibinure igira ingaruka ku ihinduka ry'amaraso mu mubiri ku rugero runaka.
• Igitsina: Abagabo muri rusange bagira BMR iri hejuru gato ugereranyije n'abagore. Ibi biterwa nuko abagabo muri rusange baba banini kurusha abagore kandi bafite imitsi myinshi bitewe n'imisemburo ya testosterone.
• Imyaka: BMR igenda igabanuka buhoro buhoro uko tugenda dusaza. Impamvu nyamukuru ni ukugabanuka kw'imitsi uko tugenda dusaza. Byongeye kandi, impinduka mu misemburo n'impinduka mu mitsi nabyo bishobora kugira ingaruka kuri BMR.
• Isiganwa:Ubushakashatsi bwagaragaje ko ubwoko bwawe cyangwa ubwoko bwawe bishobora kugira ingaruka ku buvuzi bw'umubiri wawe, ariko ibi biracyakorerwa ubushakashatsi.
• Genetike: Genetike zacu nazo zigira ingaruka zikomeye kuri BMR. Hari abantu bavukana imikorere yihuse y’imikorere y’umubiri, abandi bakagira igenda buhoro. Abashakashatsi baracyashakisha neza uburyo izi gene zakora.

Ibintu bigira ingaruka ku buvuzi bwa BMR by'agateganyo:

• Kureka amafunguro, kwiyiriza ubusa cyangwa kwiyicisha inzara: Tekereza, niba utarya neza, niba ingano ya karori umubiri wawe ubona igabanuka, umubiri wawe ugerageza kuzigama ingufu. Iki ni ikintu cyahindutse kugira ngo kidufashe kubaho. Hanyuma umubiri wawe ugabanya BMR yawe, bivuze ko igabanya umuvuduko wo gutwika ingufu.
• Ubushyuhe bw'ibidukikije: Niba uri ahantu hakonje cyane (urugero, iyo urimo kubira ibyuya) cyangwa ushyushye cyane (urugero, iyo urimo kubira ibyuya), umubiri wawe ugomba gukora cyane kugira ngo ubushyuhe bw'umubiri bugume buri ku rugero rusanzwe. BMR yawe iriyongera muri ibi bihe.
• Urugero rw'imisemburo ya tiroyide: Imisemburo ya tiroyide, ivanwa n'ingirabuzimafatizo ya tiroyide, ni ingenzi cyane ku mikorere yacu y'umubiri. Iyo urugero rw'imisemburo ya tiroyide rwiyongereye, ari byo bita hyperthyroidism, BMR iriyongera. Mu buryo nk'ubwo, iyo urugero rw'imisemburo ya tiroyide rugabanutse, ari byo bita hypothyroidism, BMR iragabanuka.
• Indwara cyangwa imvune: Iyo ufite umuriro cyangwa imvune, umubiri wawe ugomba gukora akazi k'inyongera. Ibyo bivuze kurwanya indwara no gusana ingingo. Ibi byongera BMR yawe.
• Ibitera imbaraga: BMR ishobora kwiyongera by'agateganyo iyo ukoresheje ibintu bitera imbaraga nka kafeyine (iboneka mu ikawa no mu cyayi), nikotine (iboneka mu itabi), na amfetamine.

Ingaruka z'ibyiciro bitandukanye by'ubuzima kuri BMR:

• Imikurire: Abana bato, cyane cyane impinja, barimo gukura vuba. Bakeneye imbaraga nyinshi kugira ngo bakure ingingo nshya kandi bongere ibiro. Kubwibyo, BMR yabo iba iri hejuru.
• Gutwita: Mu gihe cyo gutwita, uburemere bw'umubiri w'umubyeyi buriyongera, kandi gukura kw'umwana uri mu nda bisaba imbaraga z'inyongera. Ibi byongera BMR y'umubyeyi utwite.
• Konsa: Konsa bisaba imbaraga z'inyongera mu mubiri. Ubushakashatsi bwagaragaje ko gukora amashereka bisaba imbaraga z'inyongera ziri hagati ya 15% na 25% .
• Gucura: Impinduka mu misemburo zibaho mu gihe cyo gucura zishobora gutuma imitsi igabanuka. Ibi akenshi biba ari byo bituma BMR igabanuka.

Ese hari agaciro ka BMR "gasanzwe"?

Nta kintu kitwa agaciro ka BMR 'gasanzwe'. Kubera ibintu byinshi twavuze mbere, BMR ya buri muntu iratandukanye. Abahanga mu bya siyansi bashobora gutanga agaciro mpuzandengo gusa. Wibuke ko ibi ari ibigereranyo gusa.

Igipimo cy’umubyibuho w’amaraso ku mugabo ni karori 1.696 (kilojoule 7.100) ku munsi . Ku mugore, ni karori 1.410 (kilojoule 5.900) ku munsi . Ariko, izi gaciro zishobora gutandukana gato bitewe n’ubwoko/ubwoko bwawe.

Icy'ingenzi ni uko izi kalori zikoreshwa gusa mu gukora imirimo y'ibanze y'umubiri. Ibi ntibikubiyemo kalori dutwika dukoresheje ibyo kurya, cyangwa kalori dutwika tugenda n'amaguru, dukora, cyangwa dukora siporo!

Niba ushaka kumenya neza umubare w'ibiryo ukeneye ku munsi, ni byiza kuvugana na muganga wawe cyangwa inzobere mu mirire. Bashobora kubikubara bakurikije uko umeze.

Nabara nte BMR yanjye?

Kugira ngo upime BMR neza, bigomba gukorwa muri laboratwari, hakurikizwa amategeko akaze cyane. Ni ukuvuga:

• Ugomba kuruhuka rwose.
• Ugomba gutuza rwose, haba mu mutwe no ku mubiri.
• Igipimo gifatwa nyuma yo kubyuka nyuma yo gusinzira neza nijoro, amasaha 12 kugeza 14 nyuma yo kurya kwa nyuma.
• Ugomba kuguma mu cyumba gifite ubushyuhe bwiza.

Ubu, si buri wese ushobora kujya muri laboratwari nk'iyi agapima BMR ye. Niyo mpamvu abahanga mu bya siyansi bakoze ibipimo kugira ngo babare BMR mu buryo burambuye. Kimwe mu bikunze gukoreshwa cyane ni ikigereranyo cya Harris-Benedict .

Uburyo bwo kubara BMR ukoresheje ikigereranyo cya Harris-Benedict:

Ku bagabo:

`BMR = 88.362 + (13.397 x uburemere mu biro) + (4.799 x uburebure muri santimetero) - (5.677 x imyaka mu myaka)`

Ku bagore:

`BMR = 447.593 + (9.247 x uburemere mu biro) + (3.098 x uburebure muri santimetero) - (4.330 x imyaka mu myaka)`

Ni ngombwa kwibuka ko ibi bigereranyo bitanga gusa igereranya ry’ibintu bifatika .

Reka kandi twige ku bijyanye n'imibare ya RMR (Resting Metabolic Rate).

Ushobora kuba warumvise ijambo RMR (Igipimo cya Metabolic cyo kuruhuka) . RMR na BMR birasa, ariko hari itandukaniro rito. RMR ni imbaraga umubiri wawe ukoresha kugira ngo ukore iyo uri kuruhuka. Ariko, irimo kandi karori zitwikwa mu bikorwa bito kandi bidakoresha imbaraga nyinshi nko kujya mu bwiherero cyangwa kwambara. Niyo mpamvu RMR ubusanzwe iba iri hejuru ya 10% kurusha BMR.

Hariho kandi ingano zo kubara RMR (izi akenshi zishingiye ku buremere mu biro n'uburebure muri santimetero):

Ku bagabo (RMR):

`RMR = (4.38 x uburemere mu biro) + (14.55 x uburebure mu santimetero) - (5.08 x imyaka mu myaka) + 260`

Ku bagore (RMR):

`RMR = (3.35 x uburemere mu biro) + (15.42 x uburebure mu santimetero) - (2.31 x imyaka mu myaka) + 43`

Ibi ni imibare gusa, sibyo?

Ese nshobora kongera BMR yanjye?

Kenshi na kenshi, nta kintu kinini dushobora gukora kugira ngo duhindure BMR yacu mu buryo bugaragara. Kuko tudashobora guhindura ibintu nk'uturemangingo, imyaka, cyangwa uburebure. Ariko uburyo bumwe bwo kongera BMR yacu mu buryo bwiza ni ukongera imitsi yacu yoroheje . Nkuko twabivuze, bisaba imbaraga nyinshi kugira ngo imitsi ikomeze kugumana. Rero, uko imitsi yiyongera, BMR nayo iriyongera.

Imyitozo ngororamubiri, cyane cyane imyitozo yo kwirinda no gukora imyitozo ngororamubiri - itandukanye n'imyitozo ngororamubiri - ishobora gufasha kubaka imitsi iyo ikozwe buri gihe. Ingero zirimo guterura ibyuma, Pilates, na kettlebell.

Ariko, ibuka ko kongera BMR yawe cyane nkana atari byiza buri gihe. Urugero, umuntu ufite indwara ikomeye nka kanseri ashobora kurwara indwara yitwa hypermetabolism, bivuze ko metabolisme ye yihuta cyane. Nanone, indwara nka hyperthyroidism cyangwa gukoresha imiti imwe n'imwe ishobora kongera metabolisme yawe, ariko ishobora no kukwangiza ubuzima.

Niba ufite ibibazo cyangwa impungenge ku bijyanye n'imikorere y'umubiri wawe, uburyo bigira ingaruka ku buremere bwawe n'ubuzima bwawe, cyangwa niba ufite gushidikanya, vugana na muganga wawe.

None se, ni ibihe bintu by'ingenzi tugomba kujyana muri iyi nkuru?

Kumenya BMR yawe, imbaraga nke cyane umubiri wawe ukoresha mu gihe uruhuka, ni intambwe nziza ya mbere mu kugenzura ibiro byawe n'ubuzima bwawe. Ni ukuri ko tudashobora guhindura BMR cyane. Ariko ni igice kimwe cy'ingenzi cy'ishusho rusange.

Niba wifuza kumenya byinshi ku mubiri wawe n'ibintu bigira ingaruka ku buremere bwawe, ntutindiganye kubonana na muganga wawe cyangwa inzobere mu bijyanye n'imikorere y'umubiri. Bashobora gukora gahunda yihariye ijyanye n'umubiri wawe n'intego zawe. Muri ubwo buryo, ushobora kuba uri mu nzira igana ku buzima buzira umuze.

Wibuke ko ubuzima bwiza atari ikintu gihinduka mu ijoro rimwe. Ni urugendo. Tangira gato, umenye icyiza, kandi ukomeze kwihangana.

` BMR, Igipimo cy'ibanze cya metabolike, Kalori, Ingufu, Metabolisme, Kugenzura ibiro, Ubuzima