Ese wigeze utekereza ko nubwo twaba turyamye gusa nta cyo dukora, imibiri yacu ikeneye ingufu, ni ukuvuga karori? Dukeneye ingufu zo guhumeka, kugira ngo umutima wacu ukomeze gutera, kugira ngo ubushyuhe bw'umubiri wacu bukomeze, kugira ngo buri karemangingo mu mubiri wacu kakomeze kubaho... Ibi byose bisaba ingufu. Izo ngufu nke nizo twita Basal Metabolic Rate cyangwa BMR mu buvuzi. Mu magambo make, iyi ni yo ngano ntoya y'ibikomoka kuri peteroli (karori) umubiri wawe ukeneye ku munsi kugira ngo ukomeze "moteri" yawo.
Abantu benshi batekereza ko niba ushaka kugabanya ibiro, ugomba kurya bike no gukora siporo nyinshi. Nibyo koko, ariko hari urundi ruhande rw'inkuru. Iyo ni yo gaciro kawe ka BMR. BMR yawe ni umwihariko kuri wewe. Iyawe ishobora kuba itandukanye cyane n'iy'inshuti yawe. Niba rero urimo gutekereza ku kugabanya ibiro, ni ingirakamaro cyane kumenya bike ku gitekerezo cya BMR. Reka tubiganireho mu buryo bworoshye.
BMR ni iki mu by'ukuri? Kuki ari ingenzi?
Tekereza uri mu modoka ihagaze mu muhanda. Imodoka ntabwo igenda, ariko moteri irakora. Iyo ucanye AC, nayo irakora. Amatara aracana. Ibi bitwika lisansi, si byo se? Uko ni ko bimeze. Ndetse n'igihe dusinziriye, ndetse n'igihe twicaye gusa, imibiri yacu ikeneye ingufu kugira ngo ikore ibikorwa by'ibanze muri twe.
Hagati ya 60% na 70% bya karori zose umubiri wacu utwika ku munsi zikoreshwa kuri iyi BMR. Ibi bivuze ko nubwo waba uryamye umunsi wose, umubiri wawe utwika karori nyinshi. Indi 10% ikoreshwa mu gusya ibiryo turya no kubibyazamo imbaraga. Ibisigaye bikoreshwa mu myitozo ngororamubiri nko kugenda, kwiruka no gukora.
Noneho usobanukiwe impamvu BMR ari ingenzi, sibyo? Kumenya neza BMR bishobora kugufasha guhitamo karori ugomba kurya ku munsi n'ingano ya karori ugomba kugabanya kugira ngo ugabanye ibiro. Ariko ibuka ko BMR ari kimwe mu bigize gahunda yo kugabanya ibiro.
Ni ibihe bintu bigira ingaruka ku gaciro ka BMR yawe?
Nkuko nabivuze mbere, BMR ya buri wese si imwe. Hari impamvu nyinshi zibitera. Zimwe muri zo tudashobora kuzihindura, ariko zimwe dushobora kuzigenzura ku rugero runaka. Reka turebere hamwe neza ibyo bintu.
| Igipimo | Ibisobanuro byoroshye |
|---|---|
| Ingano y'umubiri | Byoroshye. Bisaba imbaraga nyinshi kugira ngo umubiri munini ukomeze kubaho. Ibyo bivuze ko BMR y'umuntu muremure kandi ubyibushye ubusanzwe iba iri hejuru kurusha iy'umuntu muto kandi mugufi. |
| Imitsi myinshi (Imitsi y'imitsi idafite imitsi myinshi) | Iki ni kimwe mu bintu by'ingenzi. Imitsi ni nk'uruganda ruhora rukora. Bisaba imbaraga nyinshi kugira ngo imitsi ikomeze kugumana neza nubwo waba uhagaze gusa. Kubwibyo, umuntu ufite imitsi myinshi mu mubiri we aba afite BMR iri hejuru. |
| Ibinure by'umubiri | Uturemangingo tw’ibinure ntabwo dukenera imbaraga nyinshi kugira ngo dukomeze kubaho nk’uko imitsi ibikora, bityo umuntu ufite imitsi mike n’ibinure byinshi ashobora kugira BMR nkeya. |
| Imibonano mpuzabitsina | Muri rusange, abagabo bafite BMR iri hejuru gato kurusha abagore kuko ingano y'umubiri wabo ari nini kandi bafite imitsi myinshi bitewe n'ingaruka z'imisemburo. |
| Imyaka | Uko tugenda dusaza, umubiri wacu utakaza imitsi mu buryo busanzwe. Muri icyo gihe, impinduka mu misemburo no mu mitsi zituma BMR yacu igabanuka buhoro buhoro. Iyi ni imwe mu mpamvu zituma habaho imvugo igira iti: "Ugenda ukura uko imyaka igenda ikura." |
| Ibyerekeye imiterere y'uturemangingo | Ingirabuzimafatizo uvukana n'ababyeyi bawe nazo zigira ingaruka ku mikorere y'umubiri wawe. Niyo mpamvu bamwe bavukana "metabolism yihuta" abandi "metabolism yihuta". |
Izi ni zo mpamvu z'ingenzi zigira ingaruka ku gipimo cy'umubiri wacu mu gihe kirekire. Byongeye kandi, hari n'ibintu bihindura by'agateganyo BMR yacu.
Ibintu bigira ingaruka ku buvuzi bwa BMR by'agateganyo
- Kureka amafunguro cyangwa kwiyiriza ubusa: Iyo utariye karori zihagije, umubiri wawe utekereza ko hari "ibura ry'ibiryo." Hanyuma umubiri wawe ugabanya umuvuduko wa metabolisme yawo kugira ngo wirinde kandi ubike ingufu. Ibi bivuze ko BMR yawe igabanuka.
- Ubushyuhe buri hagati y'ikirere:Mu gihe cy'ubukonje bukabije, umubiri ugomba gukoresha imbaraga nyinshi uhinda umushyitsi kugira ngo wishyushye, naho mu gihe cy'ubushyuhe bukabije, ubira ibyuya kugira ngo wikonjeshe. Mu bihe nk'ibi, BMR iriyongera by'igihe gito.
- Urugero rw'imisemburo ya tiroyide: Niba ufite imisemburo ya tiroyide ikora cyane (hyperthyroidism), BMR yawe ishobora kuba iri hejuru cyane. Mu buryo nk'ubwo, niba ufite imisemburo ya tiroyide idakora neza (hypothyroidism), BMR yawe ishobora kuba iri hasi.
- Indwara cyangwa imvune: Iyo ufite umuriro, umubiri wawe ukoresha imbaraga nyinshi mu kurwanya indwara, cyangwa gukiza igikomere. Niyo mpamvu BMR yacu yiyongera iyo urwaye.
- Ibitera imbaraga: Ibitera imbaraga nka kafeyine iri mu ikawa na nikotine iri mu itabi bishobora kongera BMR by'agateganyo.
Icy'ingenzi: Gusiba amafunguro kugira ngo ugabanye ibiro bizagabanya BMR yawe gusa kandi bikorohe kugabanya ibiro. Kubwibyo, indyo yuzuye ni ingenzi mu gucunga ibiro neza.
Ese hari agaciro ka BMR "gasanzwe"?
Mu by’ukuri, ntabwo bishoboka gutanga agaciro na kamwe kavuga ngo "Iki ni agaciro gasanzwe ka BMR." Kubera ko, bitewe n’ibintu navuze mbere, agaciro ka BMR gatandukanye cyane bitewe n’umuntu ku wundi. Abahanga mu bya siyansi bashobora gutanga agaciro mpuzandengo gusa.
- Ubusanzwe, BMR y'umugabo ni karori zigera ku 1700 ku munsi.
- Igipimo rusange cy'umubiri w'umugore ni karori zigera ku 1400 ku munsi.
Ibuka ibi: Iyi mibare ireba gusa ingufu umubiri wawe ukeneye kugira ngo ukore ku buryo bw'ibanze. Ntabwo irimo ingufu ukeneye gukora umunsi wose, siporo, cyangwa gusya ibiryo. Bityo rero, kalori zose ukeneye ku munsi zishobora kuba nyinshi. Niba ushaka kumenya neza umubare wa kalori ukeneye ku munsi, ni byiza kubaza muganga wawe cyangwa inzobere mu by'imirire.
Ni gute wabarura BMR yawe?
BMR ishobora gupimwa neza 100% gusa muri laboratwari munsi y’igenzura rikomeye cyane. Ariko kubera ko bigoye kuri twe kubikora, abahanga mu bya siyansi bakoze ibipimo byinshi kugira ngo babare BMR mu buryo burambuye. Ikigereranyo gikunze gukoreshwa cyane ni ikigereranyo cya Harris-Benedict .
Niba ubyifuza, ushobora gukoresha iki kigereranyo kugira ngo ubone BMR yawe.
| Ubugore/Ubugabo | Ikigereranyo cya Harris-Benedict |
|---|---|
| Ku bagabo | BMR = 88.362 + (13.397 x uburemere muri kg) + (4.799 x uburebure muri cm) - (5.677 x imyaka mu myaka) |
| Ku bagore | BMR = 447.593 + (9.247 x uburemere muri kg) + (3.098 x uburebure muri cm) - (4.330 x imyaka mu myaka) |
Imashini nyinshi zo gupima BMR kuri interineti zikoresha ibigereranyo nk'ibi. Ariko ibuka ko iki ari igipimo cy'ikigereranyo gusa . BMR yawe nyayo ishobora kuba itandukanye gato.
Igipimo cya Metabolic cyo kuruhuka (RMR) ni iki?
Ushobora kandi kumva irindi jambo ryitwa RMR, risa na BMR. Ibi byombi birasa cyane, ariko hari itandukaniro rito. BMR ni ingano y'ingufu zikenewe mu gihe cyo kuruhuka. RMR ni ingano y'ingufu zikenewe mu gihe cyo kuruhuka bisanzwe, harimo n'udukoryo duto nko kwambara no kujya mu bwiherero. Kubwibyo, RMR iri hejuru gato ya BMR, hafi 10%.
Ese ushobora kongera BMR yawe?
Iki ni ikibazo abantu benshi bibaza bati: "Metabolism yanjye iragenda buhoro, nigute nayihutisha?"
Mu by'ukuri, ntidushobora guhindura ibintu bigira ingaruka ku miterere y'umubiri wacu, nk'uturemangingo, imyaka, n'uburebure. Ariko uburyo bwonyine kandi bwiza bwo kubihindura ni uko twongera ingano y'imitsi mu mubiri wacu.
Nkuko nabivuze mbere, imitsi ni ingingo itwika karori nyinshi nubwo waba uhagaze gusa. Bityo uko imitsi yawe irushaho kuba myinshi, niko utwika karori nyinshi nubwo waba usinziriye, bivuze ko BMR yawe yiyongera.
Ni gute wakora imitsi?
Uburyo bwiza bwo kubaka imitsi ni ugukora imyitozo ngororamubiri yo gukomeza imbaraga/guhangana . Ibi bitandukanye n'imyitozo ngororamubiri (nk'ukwiruka cyangwa gusimbuka).
- Guterura ibiremereye
- Imyitozo ya Pilates
- Amahugurwa ya Kettlebell
- Imyitozo ngororamubiri (nk'ama-push-up, squats)
Iyo wongeyeho imyitozo nk'iyi buri gihe mu bikorwa byawe bya buri munsi, ushobora kongera BMR yawe mu buryo bwiza.
Umuburo: Kurya ibinure byinshi cyane mu maraso si byiza buri gihe. Urugero, indwara nka hyperthyroidism na kanseri zimwe na zimwe zishobora gutera ibinure byinshi mu maraso. Nanone, nubwo bimwe mu bintu bishobora kongera ibinure mu maraso, bishobora kwangiza umubiri. Niba ufite ikibazo ku bijyanye n'imikorere y'umubiri wawe n'uko bigira ingaruka ku buremere bwawe n'ubuzima bwawe, menya neza ko wavuganye na muganga wawe.
Gusobanukirwa BMR yawe ni intambwe ya mbere nziza mu gufata inshingano ku buremere bwawe n'ubuzima bwawe. Niba ushishikajwe no kumenya byinshi ku mubiri wawe n'ibintu bigira ingaruka ku buremere bwawe, ntutindiganye kuvugana na muganga wawe. Ashobora kugufasha gukora gahunda yihariye ijyanye n'umubiri wawe n'intego zawe.
Ubutumwa bwo kujyana mu rugo
- BMR (Basal Metabolic Rate) ni umubare ntarengwa wa karori ukeneye kugira ngo umubiri wawe ugumane ibikorwa by'ibanze mu gihe uri kuruhuka burundu, nta kintu ukora.
- BMR yawe iterwa n'ibintu byinshi, harimo imyaka, igitsina, utunyangingo, ingano y'umubiri, cyane cyane uburebure bw'imitsi .
- Ibigereranyo bibara BMR bitanga gusa igereranya ry’ibiro. Ntubitekerezeho cyane. Ni kimwe mu bice byo kugabanya ibiro.
- Uburyo bwiza bwo kongera BMR yawe mu buryo bwiza ni ukongera imitsi yawe binyuze mu myitozo ngororamubiri .
- Gusiba amafunguro kugira ngo ugabanye ibiro bizagabanya BMR yawe cyane, bigatuma kugabanya ibiro bigorana cyane.
- Niba ufite impungenge ku bijyanye no gucunga ibiro byawe, imikorere y'umubiri, cyangwa ifunguro rya kalori buri munsi, umuntu mwiza kandi ukwiye wo kuganira na we kuri ibyo ni muganga wawe.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.