Wakambofunga here kuti kunyangwe patinenge takarara pamubhedha tisina chatinoita, miviri yedu inoda simba, kureva macalorie? Tinoda simba rekufema, kuchengetedza mwoyo yedu ichirova, kuchengetedza tembiricha yemuviri wedu, kuchengetedza sero rega rega mumuviri wedu riri mupenyu... Zvinhu izvi zvese zvinoda simba. Simba shoma iroro ndiro ratinodaidza kuti Basal Metabolic Rate kana kuti BMR mukurapa. Zvichitaurwa zviri nyore, iri ndiro simba shoma rinodiwa nemuviri wako pazuva kuti urambe wakabatidzwa ne "injini".
Vanhu vazhinji vanofunga kuti kana uchida kuderedza uremu, unongoda kudya zvishoma uye kurovedza muviri zvakanyanya. Izvozvo ndezvechokwadi, asi pane rumwe rutivi rwenyaya. Ndiko kukosha kwako kweBMR. BMR yako yakasiyana newe. Yako inogona kunge yakasiyana zvikuru neBMR yeshamwari yako. Saka, kana uchifunga nezvekugadzirisa uremu, zvinobatsira zvikuru kuziva zvishoma nezvepfungwa yeBMR. Ngatitaurei nezvazvo nenzira iri nyore.
Chii chinonzi BMR? Nei ichikosha?
Fungidzira uri mumotokari yakamira mumugwagwa. Mota haisi kufamba, asi injini iri kurira. Kana ukabatidza AC, inoshandawo. Marambi anobatidzwa. Izvi zvinopisa mafuta, handiti? Ndizvo zvazviri. Kunyangwe patinenge takarara, kunyangwe patinenge takagara, miviri yedu inoda simba kuti iite mabasa ekutanga ari mukati medu.
Pakati pe60% ne70% yemacalorie ese anoshandiswa nemuviri wedu pazuva anoshandiswa paBMR iyi. Izvi zvinoreva kuti kunyangwe ukagara pamubhedha zuva rese, muviri wako unopisa macalorie akawanda. Imwe 10% inoshandiswa kugaya chikafu chatinodya uye kugadzira simba kubva machiri. Imwe inoshandiswa pamabasa emuviri akadai sekufamba, kumhanya, uye kushanda.
Iye zvino wava kunzwisisa kuti sei BMR ichikosha, handiti? Kunzwisisa BMR zvakakwana kunogona kukubatsira kusarudza kuti unofanira kudya mangani pazuva uye kuti unofanira kuderedza mangani macalorie kuti uderedze huremu. Asi yeuka, BMR ingori imwe chete yekuderedza huremu.
Ndezvipi zvinhu zvinokanganisa kukosha kweBMR yako?
Sezvandambotaura, BMR yemunhu wese yakafanana. Kune zvikonzero zvakawanda zveizvi. Zvimwe zvacho hatigone kuzvichinja, asi zvimwe tinogona kuzvidzora kusvika pamwero wakati. Ngatinyatsoongororai kuti zvinhu izvi chii.
| Chinhu | Tsananguro iri nyore |
|---|---|
| Saizi yeMuviri | Zviri nyore. Zvinoda simba rakawanda kuti muviri wako uve mukuru. Izvi zvinoreva kuti BMR yemunhu murefu, akakora inowanzova yakakwira kupfuura yemunhu mutete, mupfupi. |
| Huremu hwetsandanyama (Nyama Yakatetepa) | Ichi ndicho chimwe chezvinhu zvinonyanya kukosha. Tsandanyama dzakaita sefekitori inogara ichishanda. Zvinoda simba rakawanda kuchengetedza tsandanyama kunyangwe kana wakangomira. Saka, munhu ane tsandanyama dzakawanda mumuviri wake ane BMR yakakwira. |
| Mafuta Emuviri | Masero emafuta haadi simba rakawanda kuti arambe aripo semashandiro anoita tsandanyama, saka munhu ane tsandanyama shoma uye mafuta akawanda anogona kunge aine BMR yakaderera. |
| Bonde | Kazhinji, varume vane BMR yakakwira zvishoma kupfuura vakadzi nekuti miviri yavo yakakura uye vane tsandanyama dzakawanda nekuda kwesimba remahormone. |
| Zera | Sezvatinokura, muviri wedu unorasikirwa netsandanyama. Panguva imwe chete, kuchinja kwemahormone uye tsinga kunoita kuti BMR yedu iderere zvishoma nezvishoma. Ichi ndicho chimwe chezvikonzero zvechirevo chinoti, "Unokura nekukura." |
| Majini | Majini aunotora kubva kuvabereki vako anokanganisawo BMR yako. Ndosaka vamwe vanhu vachiberekwa vaine "metabolism inokurumidza" uye vamwe "ine metabolism inononoka". |
Izvi ndizvo zvinhu zvikuru zvinokanganisa BMR yedu kwenguva refu. Pamusoro pezvo, kunewo zvinhu zvinochinja BMR yedu kwenguva pfupi.
Zvinhu zvinokanganisa BMR kwenguva pfupi
- Kusadya kana kutsanya: Kana usingadyi macalorie akakwana, muviri wako unofunga kuti pane "kushomeka kwechikafu." Muviri wako unobva wanonoka kugaya kwawo kuti uzvidzivirire uye uchengetedze simba. Izvi zvinoreva kuti BMR yako inoderera.
- Tembiricha iri munzvimbo:Muchando chakanyanya, muviri unofanira kushandisa simba rakawanda uchidedera kuti uzvidziye, uye mukupisa kwakanyanya, uchidikitira kuti uzvitonhodze. Panguva dzakadai, BMR inowedzera kwenguva pfupi.
- Mahomoni ethyroid: Kana uine thyroid gland inomhanya zvakanyanya (hyperthyroidism), BMR yako inogona kunge yakakwira zvakanyanya. Saizvozvowo, kana uine thyroid gland isingaiti zvakanaka (hypothyroidism), BMR yako inogona kunge yakaderera.
- Kurwara kana kukuvara: Kana uine fivha, muviri wako unoshandisa simba rakawanda kurwisa hutachiona, kana kuporesa kukuvara. Ndosaka BMR yedu ichikwira kana uchirwara.
- Zvinokurudzira: Zvinokurudzira zvakaita secaffeine iri mukofi uye nicotine iri mufodya zvinogona kuwedzera BMR kwenguva pfupi.
Zvakakosha: Kurega kudya kuti uderedze huremu kunongoderedza BMR yako uye kunoita kuti zviomere kuderedza huremu. Saka, kudya kwakaringana kwakakosha pakugadzirisa huremu zvine hutano.
Pane here kukosha kweBMR "kwakajairika"?
Kutaura zvazviri, hazvigoneki kupa kukosha kumwe chete kunoti, "Uku ndiko kukosha kweBMR kwakajairika." Nekuti, nekuda kwezvinhu zvandakatsanangura kare, kukosha kweBMR kunosiyana zvikuru kubva pamunhu kusvika pamunhu. Masayendisiti anogona kungopa kukosha kweavhareji chete.
- BMR yemurume avhareji inosvika macalorie 1700 pazuva.
- BMR yemukadzi avhareji inosvika macalorie 1400 pazuva.
Rangarira izvi: Kuverenga uku kunongotarisa simba rinodiwa nemuviri wako kuti ushande zviri nyore. Hazvisanganisire simba raunoda kuita mukati mezuva, kurovedza muviri, kana kugaya chikafu. Saka macalorie aunoda pazuva angave akakwira. Kana uchida kuziva kuti unoda macalorie mangani pazuva, zvakanaka kubvunza chiremba wako kana nyanzvi yezvekudya.
Unoverenga sei BMR yako?
BMR inogona kuyerwa nemazvo 100% chete murabhoritari pasi pekutarisirwa kwakasimba. Asi sezvo zvakaoma kuti tidaro, masayendisiti akagadzira maequations akati wandei kuti averenge BMR. Equation inonyanya kushandiswa ndiyo Harris-Benedict equation .
Kana uchifarira, unogona kushandisa equation iyi kuti uwane BMR yako.
| Hunhu hwevakadzi/hunhu hwevarume | Kuenzanisa kwaHarris-Benedict |
|---|---|
| Varume | BMR = 88.362 + (13.397 x huremu mu kg) + (4.799 x kureba mu cm) - (5.677 x zera mumakore) |
| Vakadzi | BMR = 447.593 + (9.247 x huremu mu kg) + (3.098 x kureba mu cm) - (4.330 x zera mumakore) |
Mazhinji maBMR calculator epamhepo paInternet anoshandisa ma equation akadai. Asi yeuka, iyi ingori fungidziro isina kujeka . BMR yako chaiyo inogona kunge yakasiyana zvishoma.
Chii chinonzi RMR (Resting Metabolic Rate)?
Unogona kunzwawo rimwe izwi rinonzi RMR, rakafanana neBMR. Izvi zviviri zvakafanana zvikuru, asi pane musiyano mudiki. BMR huwandu hwesimba rinodiwa pakuzorora. RMR huwandu hwesimba rinodiwa pakuzorora kwakajairika, kusanganisira mabasa madiki akadai sekupfeka nekuenda kuchimbuzi. Saka, RMR yakakwira zvishoma pane BMR, inenge 10%.
Unogona kuwedzera BMR yako here?
Uyu mubvunzo unowanzo bvunzwa nevanhu vazhinji. "Kugayiwa kwemuviri wangu kunonoka, ndingakurumidzisa sei?" Vanhu vazhinji vanobvunza.
Chokwadi ndechekuti, hatigone kuchinja zvinhu zvinokanganisa BMR yedu, zvakaita semajini, zera, uye kureba. Asi nzira chete uye ine hutano yatinogona kuchinja ndeyekuwedzera huwandu hwemhasuru mumuviri wedu.
Sezvandambotaura, tsandanyama itemplate inopisa macalorie akawanda kunyangwe wakamira. Saka tsandanyama dzakawanda dzauinadzo, macalorie akawanda aunoshandisa kunyangwe wakarara, zvinoreva kuti BMR yako inowedzera.
Nzira yekuvaka tsandanyama?
Nzira yakanakisisa yekuvaka tsandanyama ndeyekudzidzira simba/kudzivirira muviri . Izvi zvakasiyana nekurovedza muviri kwe aerobic (sekumhanya kana kusvetuka).
- Kusimudza zvinorema
- Kurovedza muviri kwePilates
- Kudzidziswa kweKettlebell
- Maekisesaizi emuviri (senge ma push-ups, squats)
Nekuwedzera maekisesaizi akadai nguva dzose pane zvaunoita zuva nezuva, unogona kuwedzera BMR yako zvine hutano.
Yambiro: Kuwanda kweBMR zvakanyanya hakusi chinhu chakanaka nguva dzose. Semuenzaniso, zvirwere zvakaita sehyperthyroidism nedzimwe mhando dzekenza zvinogona kukonzera BMR yakakwira zvisingawanzoitiki. Zvakare, kunyange zvazvo zvimwe zvinokurudzira zvinogona kuwedzera BMR, zvinogona kukuvadza muviri. Kana uine mibvunzo nezve metabolism yako uye kuti inokanganisa sei huremu hwako nehutano hwako, iva nechokwadi chekutaura nachiremba wako.
Kunzwisisa BMR yako idanho rekutanga rakanaka mukutora mutoro wehuremu hwako nehutano hwako. Kana uchida kudzidza zvakawanda nezvemuviri wako nezvinhu zvinokanganisa huremu hwako, usazeza kutaura nachiremba wako. Iye anogona kukubatsira kugadzira hurongwa hwakagadzirirwa muviri wako nezvinangwa zvako.
Mharidzo Yekuenda Nayo Kumba
- BMR (Basal Metabolic Rate) ndiyo nhamba diki yemacalorie aunoda kuti muviri wako urambe uchiita zvinhu zvakakosha paunenge wakazorora zvakakwana, usingaite chero chinhu.
- BMR yako inokanganiswa nezvinhu zvakawanda, zvinosanganisira zera, murume kana mukadzi, majini, saizi yemuviri, uye kunyanya huremu hwetsandanyama .
- Maequation anoverenga BMR anongopa fungidziro yakakasharara. Usanyanya kufunga nezvazvo. Ingori chikamu chimwe chete chekugadzirisa huremu.
- Nzira yakanakisisa yekuwedzera BMR yako ine hutano ndeyekuwedzera tsandanyama dzako kuburikidza nekurovedza muviri .
- Kurega kudya kuti uderedze huremu kunongoderedza BMR yako zvakanyanya, zvichiita kuti zviomere kuderedza huremu.
- Kana muine zvinokunetsai nezvekuderedza uremu hwenyu, kushandiswa kwemafuta mumuviri, kana kudya macalorie zuva nezuva, munhu akakodzera uye akakodzera kutaura naye nezvazvo ndichiremba wenyu.
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