Ake sixoxe nge-BMR (Basal Metabolic Rate): isidingo samandla ayisisekelo somzimba wakho.

Wake wacabanga ukuthi ngisho nalapho sihleli nje sithule, okungukuthi, silele embhedeni noma esihlalweni, imizimba yethu isebenza njalo? Ukuphefumula, inhliziyo yethu ishaya, nokulawula izinga lokushisa lomzimba wethu kumane nje kungenye yezinto eziningi esizenzayo. Ngakho konke lokhu kudinga amandla, okungama-calories. Lelo nani elincane lamandla yilokho esikubiza ngokuthi i-BMR yethu.

Kuyini i-BMR (i-Basal Metabolic Rate)?

Kalula nje, i-BMR (i-Basal Metabolic Rate) yinani elincane lamakhalori umzimba wakho osebenzisayo ukugcina izinqubo eziyisisekelo ezidingekayo ukuze usinde uma ungenzi msebenzi, uphumule nje. Cabanga, noma ngabe ulele embhedeni usuku lonke, ukuphefumula kwakho, ukujikeleza kwegazi, ukulungiswa kwamaseli, kanye nokugcina izinga lokushisa lomzimba kusenzeka, akunjalo? Yilokho la mandla asetshenziselwa kona. Leli nani le-BMR liyahlukahluka kuye ngomuntu nomuntu. Kunezizathu eziningi zalokho, ake sixoxe ngalokho futhi.

Eqinisweni, cishe u-60% kuya ku-70% wamandla esiwasebenzisayo ngosuku uya kule BMR . Omunye u-10% uya ekugayeni ukudla esikudlayo bese ukukuguqula kube amandla. Okunye kuchithwa ezintweni ezifana nokuhambahamba nokuzivocavoca.

Abantu abaningi banesithakazelo sokwazi nge-BMR, becabanga ukuthi izobasiza ukulawula isisindo sabo. Lokhu kungakusiza ukuthi uthole umbono oqondile wokuthi umzimba wakho udinga amandla angakanani ngosuku. Kodwa khumbula, i-BMR iyisici esisodwa kuphela uma kukhulunywa ngokulawula isisindo. Kunezinye izici eziningi ezibandakanyekayo.

Yiziphi izici ezithinta i-BMR yethu?

Kulungile, manje ake sibheke izici ezingabangela ukuthi leli nani le-BMR lishintshe. Ezinye zalezi zinto asinakuzishintsha, kodwa ezinye izinto zingaphansi kwamandla ethu.

Izici ezihlala njalo esingenakuzishintsha kakhulu:

• Usayizi womzimba: Uma umzimba wakho umkhulu, okusho ukuthi uma unezicubu namaseli amaningi, kulapho kudingeka khona amandla amaningi ukuze uwanakekele. Njengoba nje indlu enkulu ibiza kakhulu ukuyinakekela.
• Inani lezicubu zemisipha ezingenamafutha: Izicubu zemisipha zifana nezinjini emizimbeni yethu. Kudinga amandla amaningi ukuzigcina. Uma unemisipha eminingi, i-BMR yakho izoba phezulu.
• Inani lezicubu zamafutha (amafutha omzimba): Kuthatha amandla amancane ukugcina izicubu zamafutha kunezicubu zemisipha. Kodwa-ke, izicubu zamafutha nazo zidinga amandla. Ngakho-ke, inani lamafutha nalo lithinta i-BMR ngezinga elithile.
• Ubulili: Amadoda ngokuvamile ane-BMR ephakeme kancane kunabesifazane. Lokhu kungenxa yokuthi amadoda ngokuvamile makhulu kunabesifazane futhi anemisipha eminingi ngenxa ye-hormone ye-testosterone.
• Ubudala: I-BMR iyancipha kancane kancane njengoba siguga. Isizathu esiyinhloko ukulahleka kwemisipha njengoba siguga. Ngaphezu kwalokho, izinguquko zamahomoni kanye nezinguquko zezinzwa nazo zingathinta i-BMR.
• Umjaho:Ucwaningo luthole ukuthi uhlanga noma ubuzwe bakho bungathinta ne-BMR yakho, kodwa lokhu kusacwaningwa.
• Izakhi zofuzo: Izakhi zofuzo zethu nazo zinomthelela omkhulu ku-BMR. Abanye abantu bazalwa benometabolism esheshayo, kanti abanye bane-metabolism ehamba kancane. Abacwaningi basathola ukuthi la mazakhi zofuzo asebenza kanjani.

Izinto ezithinta i-BMR okwesikhashana:

• Ukweqa ukudla, ukuzila ukudla noma indlala: Cabanga nje, uma ungadli kahle, uma inani lamakhalori umzimba wakho owamukelayo lehla, umzimba wakho uzama ukonga amandla. Lokhu kuyinto eyashintsha ukuze isisize siphile. Khona-ke umzimba wakho wehlisa i-BMR yakho, okusho ukuthi yehlisa izinga oshisa ngalo amandla.
• Izinga lokushisa lendawo: Uma usendaweni ebanda kakhulu (isib. uma ujuluka) noma ushisa kakhulu (isib. uma ujuluka), umzimba wakho kufanele usebenze kanzima ukuze ugcine izinga lokushisa lomzimba elijwayelekile. I-BMR yakho iyanda phakathi nalezi zikhathi.
• Amazinga e-hormone ye-thyroid: I-hormone ye-thyroid, ekhishwa yi-thyroid gland, ibaluleke kakhulu ekusebenzeni kwethu kwe-metabolism. Uma amazinga e-hormone ye-thyroid enyuka, okuyisimo esibizwa ngokuthi i-hyperthyroidism, i-BMR iyanda. Ngokufanayo, uma amazinga e-hormone ye-thyroid ehla, okuyisimo esibizwa ngokuthi i-hypothyroidism, i-BMR iyancipha.
• Ukugula noma ukulimala: Uma unomkhuhlane noma ukulimala, umzimba wakho kufanele wenze umsebenzi owengeziwe. Lokho kusho ukulwa nokugula nokulungisa izicubu. Lokhu kwandisa i-BMR yakho.
• Izikhuthazi: I-BMR inganda okwesikhashana uma usebenzisa izikhuthazi ezifana ne-caffeine (etholakala ekhofini nasetiyeni), i-nicotine (etholakala kugwayi), kanye nama-amphetamine.

Imiphumela yezigaba ezahlukene zokuphila ku-BMR:

• Ukukhula: Izingane ezincane, ikakhulukazi izinsana, zikhula ngokushesha. Zidinga amandla engeziwe ukuze zikhule izicubu ezintsha futhi zithole isisindo. Ngakho-ke, i-BMR yazo iphakeme.
• Ukukhulelwa: Ngesikhathi sokukhulelwa, isisindo somzimba kamama siyanda, futhi ukukhula kombungu esibelethweni kudinga amandla engeziwe. Lokhu kwandisa i-BMR kamama okhulelwe.
• Ukuncelisa: Ukuncelisa kudinga amandla engeziwe emzimbeni. Ucwaningo lukhombisile ukuthi ukukhiqiza ubisi lwebele kudinga amandla engeziwe aphakathi kuka-15% no-25% .
• Ukunqamuka Kwesikhathi: Izinguquko zama-hormone ezenzeka ngesikhathi sokunqamuka kwesikhashana zingabangela ukulahlekelwa yimisipha. Lokhu ngokuvamile kuyimbangela yokwehla kwe-BMR.

Ingabe ikhona inani le-BMR "elijwayelekile"?

Ayikho into efana nenani le-BMR 'elijwayelekile'. Ngenxa yezici eziningi esixoxe ngazo ngaphambili, i-BMR yomuntu ngamunye ihlukile. Ososayensi banganikeza amanani ajwayelekile kuphela. Khumbula, lokhu kumane kuyizilinganiso ezilinganiselwe.

I -BMR ejwayelekile yendoda ingama-calories angu-1,696 (ama-kilojoule angu-7,100) ngosuku . Kwabesifazane, ingama-calories angu-1,410 (ama-kilojoule angu-5,900) ngosuku . Kodwa-ke, la manani angahluka kancane kuye ngohlanga/ubuzwe bakho.

Into ebalulekile ukuthi, la makhalori asetshenziswa kuphela ukwenza imisebenzi eyisisekelo yomzimba. Lokhu akubandakanyi amakhalori esiwashisa ngokudla, noma amakhalori esiwashisa ngenkathi sihamba, sisebenza, noma sivocavoca umzimba!

Uma ufuna ukwazi ukuthi mangaki amakhalori owadingayo ngosuku, kungcono ukukhuluma nodokotela wakho noma isazi sokudla esibhalisiwe. Bangakubalela lokhu ngokusekelwe esimweni sakho.

Ngiyibala kanjani i-BMR yami?

Ukuze ulinganise i-BMR ngokunembile, kumele kwenziwe endaweni yokucwaninga, kulandelwe imithetho eqinile kakhulu. Okungukuthi:

• Udinga ukukhululeka ngokuphelele.
• Udinga ukuzola ngokuphelele, kokubili ngokwengqondo nangokomzimba.
• Ukulinganisa kuthathwa ngemva kokuvuka ngemva kokulala kahle ebusuku, emahoreni angu-12 kuya kwangu-14 ngemva kokudla kokugcina.
• Kufanele uhlale ekamelweni elinezinga lokushisa elikhululekile.

Manje, akuwona wonke umuntu ongaya elabhorethri elinjengaleli ayolinganisa i-BMR yakhe. Yingakho ososayensi bethuthukise ama-equations ukuze babale cishe i-BMR. Enye yezindlela ezisetshenziswa kakhulu yi -Harris-Benedict equation .

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

Kwabesilisa:

`BMR = 88.362 + (13.397 x isisindo ngamakhilogremu) + (4.799 x ukuphakama ngamasentimitha) - (5.677 x ubudala ngeminyaka)`

Kwabesifazane:

`BMR = 447.593 + (9.247 x isisindo ngamakhilogremu) + (3.098 x ukuphakama ngamasentimitha) - (4.330 x ubudala ngeminyaka)`

Kubalulekile ukukhumbula ukuthi lezi zibalo zinikeza isilinganiso esilinganiselwe kuphela .

Ake sifunde futhi ngokubala kwe-RMR (Resting Metabolic Rate).

Kungenzeka ukuthi uke wezwa igama elithi RMR (Resting Metabolic Rate) . I-RMR ne-BMR ziyafana, kodwa kunomehluko omncane. I-RMR inani lamandla umzimba wakho osebenzisayo ukusebenza uma uphumule. Kodwa-ke, ihlanganisa namakhalori ashisiwe emisebenzini emincane, engenamandla amaningi njengokuya endlini yokugezela noma ukugqoka. Yingakho i-RMR ivame ukuba phezulu ngo-10% kune-BMR.

Kukhona futhi ama-equation okubala i-RMR (lokhu kuvame ukusekelwe esisindweni ngamakhilogremu nokuphakama ngamasentimitha):

Kwabesilisa (RMR):

`RMR = (4.38 x isisindo ngamakhilogremu) + (14.55 x ukuphakama ngamasentimitha) - (5.08 x ubudala ngeminyaka) + 260`

Kwabesifazane (i-RMR):

`RMR = (3.35 x isisindo ngamakhilogremu) + (15.42 x ukuphakama ngamasentimitha) - (2.31 x ubudala ngeminyaka) + 43`

Lezi izibalo nje ezingahleliwe, akunjalo?

Ngingakwazi yini ukwandisa i-BMR yami?

Esikhathini esiningi, kuncane kakhulu esingakwenza ukushintsha i-BMR yethu kakhulu. Ngoba asikwazi ukushintsha izinto ezifana nezakhi zofuzo, ubudala, noma ukuphakama. Kodwa enye indlela yokwandisa i-BMR yethu ngendlela enempilo ukwandisa isisindo semisipha yethu esiqinile . Njengoba sesishilo ngaphambili, kudinga amandla amaningi ukugcina izicubu zemisipha. Ngakho-ke, njengoba imisipha ikhula, i-BMR nayo iyanda.

Ukuzivocavoca, ikakhulukazi ukuqeqeshwa kokumelana nokuzivocavoca kanye nokuqeqeshwa kwamandla – okuhlukile ekuzivocavoceni kwe-aerobic – kungasiza ekwakheni imisipha uma kwenziwa njalo. Izibonelo zifaka phakathi ukuphakamisa izinsimbi, i-Pilates, kanye nokuqeqeshwa kwe-kettlebell.

Kodwa, khumbula, ukwandisa i-BMR yakho ngokweqile ngamabomu akuyona into enhle ngaso sonke isikhathi. Isibonelo, umuntu onesifo esibi njengomdlavuza angase abe nesimo esibizwa ngokuthi i-hypermetabolism, okusho ukuthi i-metabolism yakhe ishesha kakhulu. Futhi, izimo ezifana ne-hyperthyroidism noma ukusetshenziswa kwezikhuthazi ezithile kungandisa i-metabolism yakho, kodwa futhi zingaba yingozi empilweni yakho.

Uma unemibuzo noma ukukhathazeka mayelana nokusetshenziswa kwe-metabolism yakho, ukuthi kuthinta kanjani isisindo sakho kanye nempilo yakho, noma uma unokungabaza, qiniseka ukuthi ukhuluma nodokotela wakho.

Ngakho-ke, yiziphi izinto ezibaluleke kakhulu okufanele sizithathe ekhaya kule ndaba?

Ukwazi i-BMR yakho, inani elincane lamandla umzimba wakho owusebenzisayo lapho uphumule, kuyisinyathelo sokuqala esihle sokulawula isisindo sakho kanye nempilo yakho. Vele, asinakuyishintsha kakhulu i-BMR. Kodwa yingxenye eyodwa ebalulekile yesithombe esikhulu.

Uma ungathanda ukufunda kabanzi ngomzimba wakho kanye nezici ezithinta isisindo sakho, ungangabazi ukubona udokotela wakho noma uchwepheshe we-metabolic. Bangakha uhlelo oluqondene nawe oluhambisana nomzimba wakho kanye nemigomo yakho. Ngaleyo ndlela, ungaba sendleleni eya empilweni enempilo.

Khumbula, indlela yokuphila enempilo akuyona into eyenzeka ngobusuku obubodwa. Luhambo. Qala kancane, wazi ukuthi yini efanele, bese uqhubeka nokubekezela.

I- BMR, Izinga Lokusebenza Kwe-Basal Metabolic, Amakhalori, Amandla, I-Metabolism, Ukuphathwa Kwesisindo, Impilo