Ngaba wakha wacinga ukuba nokuba silele nje ebhedini singenzi nto, imizimba yethu idinga amandla, oko kukuthi, iikhalori? Sidinga amandla okuphefumla, ukugcina intliziyo yethu ibetha, ukugcina ubushushu bomzimba wethu, ukugcina yonke iseli emzimbeni wethu iphila... Zonke ezi zinto zifuna amandla. Elo nani lincinci lamandla yiloo nto siyibiza ngokuba yiBasal Metabolic Rate okanye iBMR kumayeza. Ngamafutshane, eli linani lincinci lamafutha (iikhalori) umzimba wakho owudingayo ngosuku ukuze ugcine "injini" yawo ivuliwe.
Abantu abaninzi bacinga ukuba ukuba ufuna ukunciphisa umzimba, kufuneka utye kancinci kwaye uzilolonge ngakumbi. Yiyo loo nto, kodwa kukho elinye icala lebali. Yiyo loo nto ixabiso lakho le-BMR. I-BMR yakho ikhethekile kuwe. Eyakho isenokuba yahlukile kakhulu kwi-BMR yomhlobo wakho. Ngoko ke, ukuba ucinga ngokulawula ubunzima, kuyanceda kakhulu ukwazi okuncinci ngengcamango ye-BMR. Masithethe ngayo ngokulula.
Yintoni kanye kanye iBMR? Kutheni ibalulekile?
Khawuthelekelele usemotweni emiswe ziimoto endleleni. Imoto ayihambi, kodwa injini iyasebenza. Ukuba uvula i-AC, nayo iyasebenza. Izibane ziyavutha. Oku kutshisa amafutha, akunjalo? Kunjalo ke. Nokuba silele, nokuba sihleli nje, imizimba yethu ifuna amandla ukuze iqhube iinkqubo ezisisiseko ngaphakathi kuthi.
Phakathi kwama -60% nama-70% eekhalori ezitshiswa ngumzimba wethu ngosuku zichithwa kule BMR. Oku kuthetha ukuba nokuba uhlala ebhedini imini yonke, umzimba wakho utshisa inani elikhulu leekhalori. Elinye i-10% lisetyenziselwa ukugaya ukutya esikutyayo kwaye livelise amandla kuko. Elinye lichithwa kwimisebenzi yomzimba efana nokuhamba, ukubaleka, nokusebenza.
Ngoku uyaqonda ukuba kutheni i-BMR ibalulekile, akunjalo? Ukuba nolwazi olupheleleyo nge-BMR kunokukunceda uthathe isigqibo sokuba zingaphi iikhalori omele uzitye ngosuku kunye nokuba zingaphi iikhalori omele uzinciphise ukuze unciphise umzimba. Kodwa khumbula, i-BMR yinxalenye enye yokulawula ubunzima.
Zeziphi izinto ezichaphazela ixabiso lakho le-BMR?
Njengoko benditshilo ngaphambili, ayingomntu wonke i-BMR efanayo. Zininzi izizathu zoku. Ezinye zazo asinakuzitshintsha, kodwa ezinye sinokuzilawula ukuya kuthi ga kwinqanaba elithile. Makhe sijonge ngokusondeleyo ukuba zeziphi ezi zinto.
| I-Factor | Ingcaciso elula |
|---|---|
| Ubungakanani bomzimba | Kulula. Kuthatha amandla angakumbi ukugcina umzimba omkhulu. Oko kuthetha ukuba i-BMR yomntu omde notyebileyo idla ngokuba phezulu kuneyomntu obhityileyo nomfutshane. |
| Ubunzima bemisipha (Izicubu zemisipha ezithambileyo) | Le yenye yezona zinto zibalulekileyo. Izihlunu zifana nomzi-mveliso ohlala usebenza. Kuthatha amandla amaninzi ukugcina izihlunu nokuba umile nje. Ke ngoko, umntu onezihlunu ezininzi emzimbeni wakhe une-BMR ephezulu. |
| Amafutha Omzimba | Iiseli zamafutha azidingi amandla amaninzi ukuze zigcinwe njengezihlunu, ngoko ke umntu onezihlunu ezincinci kunye namafutha amaninzi unokuba ne-BMR ephantsi. |
| Isondo | Ngokubanzi, amadoda ane-BMR ephezulu kancinci kunabasetyhini kuba imizimba yawo inkulu kwaye anemisipha emininzi ngenxa yempembelelo yeehomoni. |
| Ubudala | Njengoko sikhula, imizimba yethu ilahlekelwa ziimisipha ngokwendalo. Kwangaxeshanye, utshintsho kwiihomoni nakwinkqubo yemithambo-luvo lubangela ukuba i-BMR yethu yehle kancinci kancinci. Esi sesinye sezizathu zentetho ethi, "Uyakhula ngokukhula." |
| I-genetics | Iijini ozizuza kubazali bakho nazo ziyayichaphazela i-BMR yakho. Yingakho abanye abantu bezalwa "bene-metabolism ekhawulezayo" kanti abanye "bene-metabolism ecothayo." |
Ezi zezona zinto ziphambili ezichaphazela i-BMR yethu kwixesha elide. Ukongeza, kukwakho nezinto ezitshintsha i-BMR yethu okwethutyana.
Izinto ezichaphazela i-BMR okwethutyana
- Ukungayityi ukutya okanye ukuzila ukutya: Xa ungatyi iikhalori ezaneleyo, umzimba wakho ucinga ukuba kukho "ukunqongophala kokutya." Umzimba wakho uyawucothisa umetabolism yawo ukuze uzikhusele kwaye wonge amandla. Oku kuthetha ukuba i-BMR yakho iyancipha.
- Ubushushu obugciniwe:Kwingqele egqithisileyo, umzimba kufuneka uchithe amandla angaphezulu ungcangcazela ukuze uzifudumeze, kwaye kwingqele egqithisileyo, ubila ukuze uzipholise. Ngamaxesha anjalo, i-BMR iyanda okwethutyana.
- Amanqanaba ehomoni ye-thyroid: Ukuba une-thyroid gland esebenza kakhulu (hyperthyroidism), i-BMR yakho inokuba phezulu kakhulu. Ngokufanayo, ukuba une-thyroid gland engasebenzi kakuhle (hypothyroidism), i-BMR yakho inokuba phantsi.
- Ukugula okanye ukwenzakala: Xa unomkhuhlane, umzimba wakho usebenzisa amandla amaninzi ukulwa nosulelo, okanye ukuphilisa ukwenzakala. Yiyo loo nto i-BMR yethu isanda xa ugula.
- Izinto ezivuselelayo: Izinto ezivuselelayo ezifana ne-caffeine ekofini kunye ne-nicotine ecubeni zinokunyusa i-BMR okwethutyana.
Kubalulekile: Ukutsiba ukutya ukuze wehlise umzimba kuya kunciphisa i-BMR yakho kwaye kwenze kube nzima ukunciphisa umzimba. Ke ngoko, ukutya okunesondlo kubalulekile ekulawuleni ubunzima obusempilweni.
Ngaba kukho ixabiso le-BMR "eliqhelekileyo"?
Enyanisweni, akunakwenzeka ukunika ixabiso elinye elithi, "Eli lixabiso eliqhelekileyo le-BMR." Kuba, ngenxa yezinto endizichazile ngaphambili, ixabiso le-BMR lahluka kakhulu kumntu nomntu. Izazinzulu zinokunika ixabiso eliqhelekileyo kuphela.
- I-BMR yendoda eqhelekileyo imalunga neekhalori ezili-1700 ngosuku.
- I-BMR yomfazi oqhelekileyo imalunga neekhalori ezili-1400 ngosuku.
Khumbula oku: Ezi zibalo ziqwalasela kuphela amandla umzimba wakho afunekayo ukuze usebenze ngeyona ndlela ilula. Azibandakanyi amandla omele uwasebenzise imini yonke, umthambo, okanye ukugaya ukutya. Ngoko ke iimfuno zakho zemihla ngemihla zeekhalori ziphezulu. Ukuba ufuna ukwazi ukuba zingaphi iikhalori ozifunayo ngosuku, kungcono ubuze ugqirha wakho okanye ingcali yesondlo efanelekileyo.
Uyibala njani i-BMR yakho?
I-BMR inokulinganiswa ngokuchanekileyo nge-100% kuphela kwilabhoratri phantsi kolawulo olungqongqo kakhulu. Kodwa ekubeni kunzima kuthi ukwenza njalo, izazinzulu ziye zaphuhlisa ii-equations ezininzi ukuze zibale i-BMR ngokurhabaxa. Eyona equation isetyenziswa kakhulu yi -Harris-Benedict equation .
Ukuba unomdla, ungasebenzisa le nxaki ukufumana i-BMR yakho.
| Ubufazi/ubudoda | I-equation kaHarris-Benedict |
|---|---|
| Kwamadoda | I-BMR = 88.362 + (13.397 x ubunzima kwi kg) + (4.799 x ukuphakama kwi cm) - (5.677 x ubudala kwiminyaka) |
| Kwabasetyhini | I-BMR = 447.593 + (9.247 x ubunzima kwi kg) + (3.098 x ukuphakama kwi cm) - (4.330 x ubudala kwiminyaka) |
Iikhalkhuletha ezininzi ze-BMR ezikwi-intanethi kwi-intanethi zisebenzisa ii-equations ezinje. Kodwa khumbula, olu luqikelelo nje oluqhelekileyo . I-BMR yakho yokwenyani isenokuba yahlukile kancinci.
Yintoni i-RMR (i-Resting Metabolic Rate)?
Usenokuva nelinye igama elibizwa ngokuba yi-RMR, elifana ne-BMR. La mabini afana kakhulu, kodwa kukho umahluko omncinci. I-BMR sisixa samandla esifunekayo xa uphumle. I-RMR sisixa samandla esifunekayo xa uphumle ngokuqhelekileyo, kuquka imisebenzi emincinci efana nokunxiba nokuya kwigumbi lokuhlambela. Ke ngoko, i-RMR iphezulu kancinci kune-BMR, malunga ne-10%.
Ngaba ungayinyusa i-BMR yakho?
Lo ngumbuzo abantu abaninzi abanawo. "Indlela endisebenzisa ngayo ukutya iyancipha, ndingayikhawulezisa njani?" Abantu abaninzi bayabuza.
Inyani yile, asinakutshintsha izinto ezichaphazela i-BMR yethu, ezinje nge-genes, ubudala, kunye nobude. Kodwa eyona ndlela ilungileyo nesempilweni esinokuyitshintsha ngayo kukwandisa inani lemisipha emzimbeni wethu.
Njengoko benditshilo ngaphambili, izihlunu sisicwili esitshisa iikhalori ezininzi nokuba umi nje. Ngoko ke okukhona unezihlunu ezininzi, kokukhona uzitshisa iikhalori ezininzi nokuba ulele, oko kuthetha ukuba i-BMR yakho iyanda.
Indlela yokwakha izihlunu?
Eyona ndlela ilungileyo yokwakha izihlunu kukuqeqesha amandla/ukuzilolonga ngokuxhathisa . Oku kwahlukile kumthambo we-aerobic (njengokubaleka okanye ukutsiba).
- Ukuphakamisa iintsimbi
- Ukuzilolonga kwePilates
- Uqeqesho lweKettlebell
- Ukuzilolonga ngobunzima bomzimba (njengee-push-ups, ii-squats)
Ngokongeza rhoqo imithambo efana nale kwimisebenzi yakho yemihla ngemihla, unokunyusa i-BMR yakho ngendlela enempilo.
Isilumkiso: I-BMR ephezulu kakhulu ayisiyonto ilungileyo rhoqo. Umzekelo, iimeko ezifana ne-hyperthyroidism kunye nezinye iintlobo zomhlaza zinokubangela i-BMR ephezulu ngokungaqhelekanga. Kwakhona, nangona ezinye izinto ezivuselelayo zinokunyusa i-BMR, zinokuba yingozi emzimbeni. Ukuba unemibuzo malunga nemetabolism yakho kunye nendlela echaphazela ngayo ubunzima bakho kunye nempilo yakho, qiniseka ukuba uthetha nogqirha wakho.
Ukuqonda i-BMR yakho linyathelo lokuqala elihle ekuthatheni uxanduva lobunzima bakho nempilo yakho. Ukuba unomdla wokufunda okungakumbi ngomzimba wakho kunye nezinto ezichaphazela ubunzima bakho, ungathandabuzi ukuthetha nogqirha wakho. Angakunceda wenze isicwangciso sakho esilungele umzimba wakho kunye neenjongo zakho.
Umyalezo Wokuya Ekhaya
- I-BMR (iBasal Metabolic Rate) linani elincinci leekhalori ozidingayo ukuze ugcine iinkqubo ezisisiseko zomzimba wakho ngelixa uphumle ngokupheleleyo, ungenzi nto.
- I-BMR yakho ichaphazeleka zizinto ezininzi, kuquka ubudala, isini, ii-genes, ubungakanani bomzimba, ingakumbi ubunzima bemisipha .
- Ii-equation ezibala i-BMR zinika uqikelelo oluqikelelweyo kuphela. Musa ukucinga kakhulu ngalo. Yinxalenye nje enye yokulawula ubunzima.
- Eyona ndlela ilungileyo yokwandisa i-BMR yakho ngokusempilweni kukwandisa ubunzima bemisipha yakho ngoqeqesho lokuqinisa .
- Ukungayityi ukutya ukuze wehlise umzimba kuya kuyinciphisa ngakumbi i-BMR yakho, nto leyo eyenza kube nzima ngakumbi ukwehlisa umzimba.
- Ukuba unenkxalabo malunga nokulawula ubunzima bakho, imetabolism, okanye ukutya iikhalori zakho zemihla ngemihla, umntu ofanelekileyo nofanelekileyo onokuthetha naye ngayo ngugqirha wakho.
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