Wake wacabanga ukuthi ngisho nalapho silele embhedeni singenzi lutho, imizimba yethu idinga amandla, okungukuthi, amakhalori? Sidinga amandla okuphefumula, ukugcina inhliziyo yethu ishaya, ukugcina izinga lokushisa lomzimba wethu, ukugcina wonke amaseli emzimbeni wethu ephila... Zonke lezi zinto zidinga amandla. Lelo nani elincane lamandla yilokho esikubiza ngokuthi i-Basal Metabolic Rate noma i-BMR kwezokwelapha. Kalula nje, leli inani elincane kakhulu lamafutha (amakhalori) umzimba wakho owadingayo ngosuku ukuze ugcine "injini" yawo ivuliwe.
Abantu abaningi bacabanga ukuthi uma ufuna ukwehlisa isisindo, udinga ukudla okuncane bese uvivinya umzimba kakhulu. Lokho kuyiqiniso, kodwa kukhona olunye uhlangothi lwendaba. Lelo yinani lakho le-BMR. I-BMR yakho ihlukile kuwe. Eyakho ingase ihluke kakhulu kwi-BMR yomngane wakho. Ngakho-ke, uma ucabanga ngokulawula isisindo, kuyasiza kakhulu ukwazi okuncane ngomqondo we-BMR. Ake sixoxe ngakho ngamagama alula.
Iyini ngempela i-BMR? Kungani ibalulekile?
Cabanga ukuthi usemotweni emiswe yizimoto emgwaqweni. Imoto ayihambi, kodwa injini iyasebenza. Uma uvula i-AC, nayo iyasebenza. Izibani ziyakhanya. Lokhu kushisa uphethiloli, akunjalo? Kunjalo-ke. Ngisho nalapho silele, ngisho nalapho sihleli nje, imizimba yethu idinga amandla ukuze yenze izinqubo eziyisisekelo ngaphakathi kithi.
Phakathi kuka -60% no-70% wamakhalori aphelele umzimba wethu osishisa ngosuku asetshenziswa kule BMR. Lokhu kusho ukuthi noma ungalala embhedeni usuku lonke, umzimba wakho ushisa inani elikhulu lamakhalori. Elinye i-10% lisetshenziselwa ukugaya ukudla esikudlayo futhi likhiqize amandla kukho. Elinye lisetshenziswa emisebenzini yomzimba efana nokuhamba, ukugijima, nokusebenza.
Manje usuyaqonda ukuthi kungani i-BMR ibalulekile, akunjalo? Ukuqonda kahle i-BMR kungakusiza ukuthi unqume ukuthi mangaki amakhalori okufanele uwadle ngosuku nokuthi mangaki amakhalori okufanele uwanciphise ukuze wehlise isisindo. Kodwa khumbula, i-BMR iyingxenye eyodwa kuphela yokulawula isisindo.
Yiziphi izici ezithinta inani le-BMR yakho?
Njengoba ngishilo ngaphambili, i-BMR yawo wonke umuntu ayifani. Kunezizathu eziningi zalokhu. Ezinye zazo asikwazi ukuzishintsha, kodwa ezinye singazilawula ngezinga elithile. Ake sibheke kabanzi ukuthi ziyini lezi zici.
| Isici | Incazelo elula |
|---|---|
| Usayizi Womzimba | Kulula. Kudinga amandla engeziwe ukugcina umzimba omkhulu. Lokho kusho ukuthi i-BMR yomuntu omude nokhuluphele ivame ukuba phezulu kuneyomuntu omncane nomfushane. |
| Imisipha (Izicubu Zemisipha Ezithambile) | Lesi ngesinye sezici ezibaluleke kakhulu. Imisipha ifana nefektri esebenza njalo. Kudinga amandla amaningi ukugcina imisipha ngisho noma umile nje. Ngakho-ke, umuntu onemisipha eminingi emzimbeni wakhe une-BMR ephezulu. |
| Amafutha Omzimba | Amaseli amafutha awadingi amandla amaningi ukuze agcinwe njengemisipha, ngakho umuntu onemisipha embalwa namafutha amaningi angase abe ne-BMR ephansi. |
| Ucansi | Ngokuvamile, amadoda ane-BMR ephakeme kancane kunabesifazane ngoba usayizi womzimba wabo mkhulu futhi banemisipha eminingi ngenxa yethonya lama-hormone. |
| Ubudala | Njengoba siguga, imizimba yethu ilahlekelwa ngokwemvelo isisindo semisipha. Ngesikhathi esifanayo, izinguquko zamahomoni kanye nesistimu yezinzwa zenza i-BMR yethu yehle kancane kancane. Lesi esinye sezizathu zesisho esithi, "Uba mkhulu njengoba ukhula." |
| Izakhi zofuzo | Izakhi zofuzo ozizuza kubazali bakho nazo zithinta i-BMR yakho. Yingakho abanye abantu bezalwa "benometabolism esheshayo" kanti abanye "benometabolism ehamba kancane." |
Lezi yizici eziyinhloko ezithinta i-BMR yethu esikhathini eside. Ngaphezu kwalokho, kunezinto ezishintsha i-BMR yethu okwesikhashana.
Izinto ezithinta i-BMR okwesikhashana
- Ukweqa ukudla noma ukuzila ukudla: Uma ungadli amakhalori anele, umzimba wakho ucabanga ukuthi kukhona "ukuntuleka kokudla." Umzimba wakho ube usunciphisa ijubane lokugaya ukudla ukuze uzivikele futhi wonge amandla. Lokhu kusho ukuthi i-BMR yakho iyancipha.
- Izinga lokushisa elizungezile:Emakhazeni amakhulu, umzimba kufanele uchithe amandla engeziwe uthuthumela ukuze uzifudumeze, kanti ekushiseni okukhulu, ujuluka ukuze uzipholise. Ngezikhathi ezinjalo, i-BMR iyanda okwesikhashana.
- Amazinga ama-hormone e-thyroid: Uma une-thyroid gland esebenza ngokweqile (hyperthyroidism), i-BMR yakho ingase ibe phezulu kakhulu. Ngokufanayo, uma une-thyroid gland engasebenzi kahle (hypothyroidism), i-BMR yakho ingase ibe phansi.
- Ukugula noma ukulimala: Uma unomkhuhlane, umzimba wakho usebenzisa amandla amaningi ukulwa nokutheleleka, noma ukwelapha ukulimala. Yingakho i-BMR yethu ikhula uma ugula.
- Izikhuthazi: Izikhuthazi ezifana ne-caffeine ekhofini kanye ne-nicotine kugwayi zingakhuphula i-BMR okwesikhashana.
Okubalulekile: Ukweqa ukudla ukuze wehlise isisindo kuzokwehlisa i-BMR yakho kuphela futhi kwenze kube nzima ukwehlisa isisindo. Ngakho-ke, ukudla okulinganiselayo kubalulekile ekulawuleni isisindo okunempilo.
Ingabe ikhona inani le-BMR "elijwayelekile"?
Eqinisweni, akunakwenzeka ukunikeza inani elilodwa elithi, "Leli inani elijwayelekile le-BMR." Ngoba, ngenxa yezici engizichazile ekuqaleni, amanani e-BMR ahlukahluka kakhulu kumuntu nomuntu. Ososayensi banganikeza amanani ajwayelekile kuphela.
- I-BMR yowesilisa ojwayelekile ingama -calories angu-1700 ngosuku.
- I-BMR evamile yowesifazane ingama- calories angu-1400 ngosuku.
Khumbula lokhu: Lezi zibalo zibheka kuphela amandla umzimba wakho owadingayo ukuze usebenze kahle. Azihlanganisi amandla owadingayo ukuze uwenze usuku lonke, uvivinye umzimba, noma ugaye ukudla. Ngakho-ke izidingo zakho zamakhalori zansuku zonke cishe ziphakeme. Uma ufuna ukwazi ukuthi mangaki amakhalori owadingayo ngosuku, kungcono ukubuza udokotela wakho noma isazi sokudla okunempilo esiqeqeshiwe.
Ubala kanjani i-BMR yakho?
I-BMR ingalinganiswa ngokunemba okungu-100% kuphela elabhorethri ngaphansi kokulawulwa okuqinile kakhulu. Kodwa njengoba kunzima kithi ukwenza kanjalo, ososayensi bathuthukise ama-equations amaningana ukuze babale cishe i-BMR. I-equation evame ukusetshenziswa kakhulu yi -equation kaHarris-Benedict .
Uma unesithakazelo, ungasebenzisa lesi sibalo ukuthola cishe i-BMR yakho.
| Ubufazi/ubudoda | Isibalo sikaHarris-Benedict |
|---|---|
| Kwabesilisa | I-BMR = 88.362 + (13.397 x isisindo ngo-kg) + (4.799 x ukuphakama ngo-cm) - (5.677 x ubudala ngeminyaka) |
| Kwabesifazane | I-BMR = 447.593 + (9.247 x isisindo ngo-kg) + (3.098 x ukuphakama ngo-cm) - (4.330 x ubudala ngeminyaka) |
Ama-calculator amaningi e-BMR aku-inthanethi ku-inthanethi asebenzisa izibalo ezinjengalezi. Kodwa khumbula, lokhu kumane nje kuyisilinganiso esilinganiselwe . I-BMR yakho yangempela ingase ihluke kancane.
Kuyini i-RMR (Izinga Lokuphumula Lokuguqula Umzimba)?
Ungase uzwe elinye igama elibizwa ngokuthi i-RMR, elifana ne-BMR. Lawa amabili afana kakhulu, kodwa kunomehluko omncane. I-BMR inani lamandla adingekayo ekuphumuleni. I-RMR inani lamandla adingekayo ekuphumuleni okuvamile, okuhlanganisa nemisebenzi emincane njengokugqoka nokuya endlini yangasese. Ngakho-ke, i-RMR iphakeme kancane kune-BMR, cishe ngo-10%.
Ungakwazi yini ukwandisa i-BMR yakho?
Lona umbuzo abantu abaningi abanawo. "Ukudla kwami okusebenza kancane, ngingakusheshisa kanjani?" Abantu abaningi bayabuza.
Iqiniso liwukuthi, asinakushintsha izici ezithinta i-BMR yethu, njengezakhi zofuzo, ubudala, nokuphakama. Kodwa okuwukuphela kwendlela enempilo esingayishintsha ngayo ukwandisa inani lemisipha emzimbeni wethu.
Njengoba ngishilo ekuqaleni, imisipha iyisicubu esishisa amakhalori amaningi ngisho noma umi nje. Ngakho-ke uma unemisipha eminingi, amakhalori amaningi uwashisa ngisho nalapho ulele, okusho ukuthi i-BMR yakho iyanda.
Ungakha kanjani imisipha?
Indlela engcono kakhulu yokwakha imisipha iwukuqeqeshwa kwamandla/ukuqeqeshwa kokumelana . Lokhu kuhlukile ekuzivocavoceni kwe-aerobic (njengokugijima noma ukugxuma).
- Ukuphakamisa izinsimbi
- Ukuzivocavoca kwama-Pilates
- Ukuqeqeshwa kwe-Kettlebell
- Ukuzivocavoca umzimba (njengokuphusha ama-push-up, ukugoqa umzimba)
Ngokufaka njalo izivivinyo ezinjengalezi ohlelweni lwakho lwansuku zonke, ungayandisa i-BMR yakho ngendlela enempilo.
Isexwayiso: I-BMR ephezulu kakhulu akuyona into enhle ngaso sonke isikhathi. Isibonelo, izimo ezifana ne-hyperthyroidism kanye nezinye izinhlobo zomdlavuza zingabangela i-BMR ephezulu ngendlela engavamile. Futhi, yize ezinye izinto ezivuselelayo zingandisa i-BMR, zingaba yingozi emzimbeni. Uma unemibuzo mayelana nokusetshenziswa kwe-metabolism yakho nokuthi kuthinta kanjani isisindo sakho kanye nempilo yakho, qiniseka ukuthi ukhuluma nodokotela wakho.
Ukuqonda i-BMR yakho kuyisinyathelo sokuqala esihle ekuthatheni umthwalo wemfanelo wesisindo sakho kanye nempilo yakho. Uma unesifiso sokufunda okwengeziwe ngomzimba wakho kanye nezici ezithinta isisindo sakho, ungangabazi ukukhuluma nodokotela wakho. Angakusiza ukuthi udale uhlelo oluqondene nawe olufanele umzimba wakho kanye nemigomo yakho.
Umlayezo Wokuya Nawe Ekhaya
- I-BMR (i-Basal Metabolic Rate) yinani elincane lamakhalori owadingayo ukuze ulondoloze izinqubo eziyisisekelo zomzimba wakho ngenkathi uphumule ngokuphelele, ungenzi lutho.
- I-BMR yakho ithintwa yizici eziningi, okuhlanganisa ubudala, ubulili, izakhi zofuzo, usayizi womzimba, futhi ikakhulukazi isisindo semisipha .
- Izibalo ezibala i-BMR zinikeza isilinganiso esilinganiselwe kuphela. Ungacabangi kakhulu ngakho. Kuyingxenye eyodwa nje yokulawula isisindo.
- Indlela engcono kakhulu yokwandisa i-BMR yakho ngendlela enempilo ukwandisa imisipha yakho ngokuqeqeshwa kwamandla .
- Ukweqa ukudla ukuze wehlise isisindo kuzokwehlisa i-BMR yakho kakhulu, okwenza kube nzima kakhulu ukwehlisa isisindo.
- Uma unenkinga mayelana nokulawula isisindo sakho, i-metabolism, noma ukudla amakhalori nsuku zonke, umuntu ongcono kakhulu nofanele kakhulu ongakhuluma naye ngakho udokotela wakho.
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