Masithethe nge-BMR (Basal Metabolic Rate): imfuneko yamandla asisiseko emzimbeni wakho.

Ngaba wakha wacinga ukuba nokuba sihleli nje sithule, oko kukuthi, silele ebhedini okanye esitulweni, imizimba yethu isebenza rhoqo? Ukuphefumla, ukubetha kwentliziyo yethu, kunye nokulawula ubushushu bomzimba wethu zezinye zezinto ezininzi esizenzayo. Ngoko ke konke oku kufuna amandla, angama-calories. Loo mandla mancinci yiloo nto siyibiza ngokuba yi-BMR yethu.

Yintoni i-BMR (iBasal Metabolic Rate)?

Ngamafutshane, i-BMR (iBasal Metabolic Rate) linani elincinci leekhalori ezisetyenziswa ngumzimba wakho ukugcina iinkqubo ezisisiseko ezifunekayo ukuze uphile xa ungenzi msebenzi, uphumle nje. Khawucinge nje, nokuba ubulele ebhedini imini yonke, ukuphefumla kwakho, ukujikeleza kwegazi, ukulungiswa kweeseli, kunye nokugcina ubushushu bomzimba kusenzeka, akunjalo? Yiloo nto la mandla asetyenziselwa yona. Eli xabiso le-BMR liyahluka kumntu nomntu. Zininzi izizathu zaloo nto, masithethe ngaloo nto.

Enyanisweni, malunga ne-60% ukuya kwi-70% yamandla esiwasebenzisayo ngosuku aya kwi-BMR . Elinye i-10% liya ekugayeni ukutya esikutyayo size sikuguqule kube ngamandla. Elinye lichithwa kwizinto ezifana nokuhambahamba nokuzilolonga.

Abantu abaninzi banomdla wokwazi nge-BMR, becinga ukuba iza kubanceda balawule ubunzima babo. Oku kunokukunceda ufumane umbono ocacileyo wokuba umzimba wakho udinga amandla angakanani ngemini. Kodwa khumbula, i-BMR yinto enye kuphela xa kufikwa ekulawuleni ubunzima. Zininzi nezinye izinto ezibandakanyekayo.

Zeziphi izinto ezichaphazela i-BMR yethu?

Kulungile, ngoku makhe sijonge izinto ezinokubangela ukuba eli xabiso le-BMR litshintshe. Ezinye zezi zinto asinakuzitshintsha, kodwa ezinye izinto ziphantsi kolawulo lwethu.

Izinto ezihlala zihleli esingenakuzitshintsha kakhulu:

• Ubungakanani bomzimba: Okukhona umzimba wakho umkhulu, oko kuthetha ukuba uninzi lwezicubu kunye neeseli onazo, kokukhona kufuneka amandla amaninzi ukuzigcina zisemgangathweni. Njengokuba indlu enkulu ibiza kakhulu ukuyigcina.
• Ubungakanani bezicubu zemisipha ezithambileyo: Izicubu zemisipha zifana neenjini emizimbeni yethu. Kuthatha amandla amaninzi ukuzigcina. Okukhona unezihlunu ezininzi, kokukhona i-BMR yakho iya kuba phezulu.
• Ubungakanani bezicubu zamafutha (amafutha omzimba): Kuthatha amandla amancinci ukugcina izicubu zamafutha kunezicubu zemisipha. Nangona kunjalo, izicubu zamafutha nazo zifuna amandla. Ngoko ke, ubungakanani bamafutha buchaphazela ne-BMR ukuya kwinqanaba elithile.
• Isondo: Amadoda ngokubanzi ane-BMR ephezulu kancinci kunabasetyhini. Oku kungenxa yokuba amadoda ngokubanzi makhulu kunabafazi kwaye anemisipha emininzi ngenxa yehomoni ye-testosterone.
• Ubudala: I-BMR iyancipha kancinci kancinci njengoko sikhula. Isizathu esiphambili kukulahlekelwa bubunzima bemisipha njengoko sikhula. Ukongeza, utshintsho lweehomoni kunye notshintsho lwemithambo-luvo lunokuchaphazela i-BMR.
• Ugqatso:Uphando lufumanise ukuba uhlanga okanye uhlanga lwakho lunokuchaphazela ne-BMR yakho, kodwa uphando oluthe kratya luyadingeka ngale nto.
• I-Genetics: I-genes zethu nazo zinempembelelo enkulu kwi-BMR. Abanye abantu bazalwa bene-metabolism ekhawulezayo, ngelixa abanye bene-metabolism ecothayo. Abaphandi basafumanisa ukuba ezi genes zisebenza njani kanye kanye.

Izinto ezichaphazela i-BMR okwethutyana:

• Ukutsiba ukutya, ukuzila ukutya okanye ukulamba: Khawuthelekelele, ukuba awutyi kakuhle, ukuba inani leekhalori ezifunyanwa ngumzimba wakho liyancipha, umzimba wakho uzama ukonga amandla. Le yinto eyavela ukuze isincede siphile. Emva koko umzimba wakho wehlisa i-BMR yakho, oko kuthetha ukuba inciphisa isantya otshisa ngaso amandla.
• Ubushushu bendalo: Ukuba ukwindawo ebanda kakhulu (umz., xa ubila) okanye ushushu kakhulu (umz., xa ubila), umzimba wakho kufuneka usebenze nzima ukugcina ubushushu bomzimba buqhelekile. I-BMR yakho iyanda ngala maxesha.
• Amanqanaba ehomoni ye-thyroid: Ihomoni ye-thyroid, ekhutshwa yi-thyroid gland, ibaluleke kakhulu kwimetabolism yethu. Ukuba amanqanaba ehomoni ye-thyroid ayanda, okuyimeko ebizwa ngokuba yi-hyperthyroidism, i-BMR iyanda. Ngokufanayo, ukuba amanqanaba ehomoni ye-thyroid ayancipha, okuyimeko ebizwa ngokuba yi-hypothyroidism, i-BMR iyancipha.
• Ukugula okanye ukwenzakala: Xa unomkhuhlane okanye ukwenzakala, umzimba wakho kufuneka wenze umsebenzi owongezelelekileyo. Oko kuthetha ukulwa nokugula nokulungisa izicwili. Oku kwandisa i-BMR yakho.
• Izinto ezivuselela ingqondo: I-BMR inokunyuka okwethutyana xa usebenzisa izinto ezivuselela ingqondo ezifana ne-caffeine (efumaneka kwikofu nakwiti), i-nicotine (efumaneka kwicuba), kunye nee-amphetamines.

Iziphumo zezigaba ezahlukeneyo zobomi kwi-BMR:

• Ukukhula: Abantwana abancinci, ingakumbi iintsana, bakhula ngokukhawuleza. Bafuna amandla angakumbi ukuze bakhulise izicubu ezintsha baze batyebe. Ke ngoko, i-BMR yabo iphezulu.
• Ukukhulelwa: Ngexesha lokukhulelwa, ubunzima bomzimba kamama buyanda, kwaye ukukhula komntwana ongekazalwa esibelekweni kufuna amandla angakumbi. Oku kwandisa i-BMR yomama okhulelweyo.
• Ukuncancisa: Ukuncancisa kufuna amandla angaphezulu emzimbeni. Uphando lubonise ukuba ukuvelisa ubisi lwebele kufuna amandla angaphezulu phakathi kwe-15% kunye ne-25% .
• Ukuya exesheni: Utshintsho lwehomoni oluvela xa umntu eyeka ukuya exesheni lunokubangela ukulahleka kwemisipha. Oku kudla ngokuba yimbangela yokwehla kwe-BMR.

Ngaba kukho ixabiso le-BMR "eliqhelekileyo"?

Akukho nto ibizwa ngokuba yi-'normal' BMR value. Ngenxa yezinto ezininzi esizixubushileyo ngaphambili, i-BMR yomntu ngamnye yahlukile. Izazinzulu zinokunika amaxabiso aqhelekileyo kuphela. Khumbula, ezi ziingqikelelo nje.

I -BMR eqhelekileyo kwindoda imalunga neekhalori eziyi-1,696 (iikhilojouli eziyi-7,100) ngosuku . Kumfazi, imalunga neekhalori eziyi-1,410 (iikhilojouli eziyi-5,900) ngosuku . Nangona kunjalo, la maxabiso anokwahluka kancinci ngokuxhomekeke kuhlanga/uhlanga lwakho.

Into ebalulekileyo kukuba, ezi khalori zisetyenziselwa ukwenza imisebenzi esisiseko yomzimba kuphela. Oku akubandakanyi iikhalori esizitshisayo ekutyeni, okanye iikhalori esizitshisayo xa sihamba, sisebenza, okanye sizilolonga!

Ukuba ufuna ukwazi ukuba zingaphi iikhalori ozifunayo ngosuku, kungcono ukuthetha nogqirha wakho okanye ingcali yokutya ebhalisiweyo. Bangakubala oku ngokwemeko yakho.

Ndingayibala njani i-BMR yam?

Ukuze ulinganise ngokuchanekileyo i-BMR, kufuneka yenziwe kwindawo yelabhoratri, kulandelwe imithetho engqongqo kakhulu. Oko kukuthi:

• Kufuneka uphumle ngokupheleleyo.
• Kufuneka uzole ngokupheleleyo, engqondweni nasemzimbeni.
• Umlinganiselo uthathwa emva kokuvuka emva kokulala kamnandi ebusuku, emva kweeyure ezili-12 ukuya kwezili-14 emva kokutya kokugqibela.
• Ufanele uhlale kwigumbi elineqondo lobushushu elithozamisayo.

Ngoku, ayinguye wonke umntu onokuya kwilebhu efana nale ukuze alinganise i-BMR yakhe. Yiyo loo nto izazinzulu ziye zaphuhlisa ii-equations ukuze zibale i-BMR ngokurhabaxa. Enye yezona zisetyenziswa kakhulu yi -Harris-Benedict equation .

Indlela yokubala i-BMR usebenzisa i-Harris-Benedict equation:

Kwamadoda:

`BMR = 88.362 + (13.397 x ubunzima ngeekhilogram) + (4.799 x ukuphakama ngeesentimitha) - (5.677 x ubudala kwiminyaka)`

Kwabasetyhini:

`BMR = 447.593 + (9.247 x ubunzima ngeekhilogram) + (3.098 x ukuphakama ngeesentimitha) - (4.330 x ubudala kwiminyaka)`

Kubalulekile ukukhumbula ukuba ezi zibalo zibonelela kuphela ngoqikelelo oluqikelelweyo .

Masifunde nokubala i-RMR (Resting Metabolic Rate).

Usenokuba ukhe weva igama elithi RMR (Resting Metabolic Rate) . I-RMR kunye ne-BMR ziyafana, kodwa kukho umahluko omncinci. I-RMR sisixa samandla umzimba wakho osisebenzisayo ukusebenza xa uphumle. Nangona kunjalo, ikwabandakanya iikhalori ezitshisiweyo kwimisebenzi emincinci, engenamandla aneleyo njengokuya kwigumbi lokuhlambela okanye ukunxiba. Yiyo loo nto i-RMR idla ngokuba phezulu nge-10% kune-BMR.

Kukwakho nee-equations zokubala i-RMR (ezi zihlala zisekelwe kubunzima obuziiponti kunye nokuphakama ngee-intshi):

Kwamadoda (RMR):

`RMR = (4.38 x ubunzima ngeepawundi) + (14.55 x ukuphakama ngee-intshi) - (5.08 x ubudala ngeminyaka) + 260`

Kwabasetyhini (RMR):

`RMR = (3.35 x ubunzima ngeepawundi) + (15.42 x ukuphakama ngee-intshi) - (2.31 x ubudala ngeminyaka) + 43`

Ezi zizibalo nje ezingeyonyani, akunjalo?

Ndingayinyusa na i-BMR yam?

Kwiimeko ezininzi, akukho nto ingako sinokuyenza ukutshintsha kakhulu i-BMR yethu. Kuba asinakutshintsha izinto ezifana ne-genes, ubudala, okanye ubude. Kodwa enye indlela yokwandisa i-BMR yethu ngendlela enempilo kukwandisa ubunzima bemisipha yethu ebhityileyo . Njengoko sele sitshilo, kufuneka amandla amaninzi ukugcina izicubu zemisipha. Ngoko ke, njengoko imisipha isanda, i-BMR nayo iyanda.

Ukuzilolonga, ingakumbi uqeqesho lokuxhathisa kunye nokuzilolonga ngamandla – okwahlukileyo kumthambo we-aerobic – kunokunceda ukwakha izihlunu xa kusenziwa rhoqo. Imizekelo ibandakanya ukuphakamisa iintsimbi, iPilates, kunye noqeqesho lwe-kettlebell.

Kodwa, khumbula, ukunyusa i-BMR yakho kakhulu ngabom akusoloko kuyinto elungileyo. Umzekelo, umntu onesifo esibi njengomhlaza unokuba nesifo esibizwa ngokuba yi-hypermetabolism, oko kuthetha ukuba imetabolism yakhe ikhawuleza kakhulu. Kwakhona, iimeko ezifana ne-hyperthyroidism okanye ukusebenzisa izikhuthazi ezithile kunokunyusa imetabolism yakho, kodwa zinokuba yingozi kwimpilo yakho.

Ukuba unemibuzo okanye iinkxalabo malunga nemetabolism yakho, indlela echaphazela ngayo ubunzima bakho kunye nempilo yakho, okanye ukuba unamathandabuzo, qiniseka ukuba uthetha nogqirha wakho.

Ngoko ke, zeziphi izinto ezibalulekileyo esifanele sizithathele ekhaya kweli bali?

Ukwazi i-BMR yakho, amandla amancinci asetyenziswa ngumzimba wakho xa uphumle, linyathelo lokuqala elihle ekulawuleni ubunzima bakho nempilo yakho. Liyinyaniso elokuba asinakuyitshintsha kakhulu i-BMR. Kodwa yinxalenye enye ebalulekileyo yomfanekiso omkhulu.

Ukuba ungathanda ukufunda okungakumbi ngomzimba wakho kunye nezinto ezichaphazela ubunzima bakho, ungathandabuzi ukubona ugqirha wakho okanye ingcali ye-metabolic. Banokwenza isicwangciso sakho esilungiselelwe umzimba wakho kunye neenjongo zakho. Ngale ndlela, unokuba sendleleni eya kubomi obusempilweni.

Khumbula, indlela yokuphila esempilweni ayitshintshi ngobusuku obunye. Luhambo. Qala kancinci, wazi okulungileyo, kwaye uqhubeke nomonde.

I- BMR, Izinga leMetabolic elisisiseko, iikhalori, Amandla, iMetabolism, uLawulo loBunzima, Impilo