Ulilinganisa njani ireyithi yakho yeMetabolic Metabolic

Yonke into oyityayo noyenzayo ichaphazela imetabolism yakho, okanye inqanaba apho umzimba wakho utshisa khona iikhalori. Ukutya okunesalathiso se-glycemic Index kukunceda ukuba unyuse izinga lokunciphisa umzimba ngokukhawuleza. Eyakho umlinganiselo wesiseko se-metabolic, ishunqulelwe njenge-BMR kwaye ibizwa njalo njenge izinga lokunciphisa umzimba, lixabiso leekhalori zomzimba wakho ozitshisayo ukuphumla ukuze usebenze ngokusisiseko.

Ukufumana i-metabolic rate echanekileyo kunzima kakhulu kuba izinto ezininzi (kubandakanya ukutya, ukuhamba, kunye nobushushu) zinokuchaphazela iziphumo. Zininzi iindlela ezikhoyo zokubala i-metabolic rate yakho, kodwa enye yeendlela zokufumana umlinganiso ochanekileyo kukusebenzisa izixhobo ezilinganisa ukuphumla (ngokufana neBMR yakho) ngokujonga igalelo lakho leoksijini kunye nemveliso yecarbon dioxide. Izixhobo ezininzi ezigcinwe ngesandla ziyafumaneka namhlanje kuluntu, kodwa ezi zinokubiza iindleko kwaye zingachaneki ngokupheleleyo.



Ukufumanisa iqondo lakho lokunciphisa umzimba, cela ugqirha wezempilo kuvavanyo lwexesha elinye. Nxibelelana neziko lakho lendawo yokomelela komzimba okanye ugqirha wezidlo obhalisiweyo malunga neengcebiso.

Ukuba ulinganisa imetabolism yakho (okanye iimfuno zekhalori) ngokubala, qiniseka ukuba ubalo olusebenzisana nalo luthathela ingqalelo oku kulandelayo ngoqikelelo oluchanekileyo:

  • Iminyaka yakho



  • Isini sakho

  • Inqanaba lomsebenzi wakho

Ubalo oluqhelekileyo lokumisela inqanaba lokunciphisa umzimba lelinye IHarris Benedict Equation. Ingabonakala ngathi incinci kwimathematics, kodwa ngokwenene ilula ukuyigqiba:



  • Ukubalwa kweBMR yaBasetyhini: I-655 + (4.35 × ubunzima beepawundi) + (4.7 × ukuphakama nge-intshi) - (4.7 × yobudala kwiminyaka)

  • Ukubalwa kweBMR yaMadoda: I-66 + (6.23 × ubunzima beepawundi) + (12.7 × ukuphakama nge-intshi) - (6.76 × ubudala kwiminyaka)

Ukuchonga ngokwenene iimfuno zamandla omzimba wakho, kuya kufuneka uphendule malunga nokuba uzilolonga kangakanani. Sebenzisa le theyibhile ukuhlengahlengisa iHarris Benedict Equation kwiakhawunti yenqanaba lomsebenzi wakho womzimba:

Izinto zokuzilolonga kwi-BMR Equation
Inani lokuzilolonga Iikhalori zemihla ngemihla ziyafuneka
Kancinci kuhayi umthambo I-BMR x 1.2
Ukuzivocavoca ukukhanya (iintsuku ezi-1 ukuya kwezi-3 ngeveki) I-BMR x1.375
Ukuzivocavoca umzimba (iintsuku ezi-3 ukuya kwezi-5 ngeveki) I-BMR x 1.55
Ukuzilolonga kakhulu (iintsuku ezi-6 ukuya kwezi-7 ngeveki) I-BMR x 1,725
Ukuzilolonga kakhulu (ukusebenza ngamandla kabini ngemini) I-BMR x 1.9

Inani olibalayo lixabiso leekhalori ezingathatha ukugcina ubunzima bakho ngoku ngokusekwe kubudala bakho, ubude, ubunzima, isini, kunye nenqanaba lomsebenzi womzimba. Ke ukuba ukulahleka kobunzima yinjongo yakho, zama ukusika naphi na ukusuka kwi-200 ukuya kwi-500 yeekhalori ngemini ukufezekisa i-.5 ukuya kwi-1-yeepawundi yokulahleka kwesisindo ngeveki.