Khalori ea Metabolic e phomoletsang ho Chesa le ho e ntlafatsa
Tekanyo ea hau ea metabole (BMR) ke tekanyo e fokolang ea matla a hlokahalang bakeng sa ho boloka mesebetsi ea bohlokoa e kang ho hema, ho senya, le ho potoloha-mesebetsi eohle ea 'mele e etsahalang ho feta taolo ea hau.
BMR ea hau ke palo e le 'ngoe feela eo u lokelang ho e tseba haeba u leka ho theola' mele. Ho lahleheloa ke boima ke taba ea lik'hilojule-tseo u li chesang le tseo u li jang.
Lik'hilojule tsohle tseo u li chesang ka letsatsi li tsejoa e le ts'ebetso ea hau ea letsatsi le letsatsi ea tšebeliso ea matla (TDEE). BMR ea hau ke motsoako o le mong, empa mehloli e meng e kenyelletsa mosebetsi oa boikoetliso, boikoetliso le ho sebelisoa ha motlakase.
Ho lekanya BMR ea hau
Ho na le palo e kholo ea mekhoa e ka ntle moo bakeng sa ho bala BMR ea hau, 'me, joalo ka kamehla, o ka sebelisa k'hamphani ea inthanete habonolo ho u etsetsa mosebetsi. Leha ho le joalo, ho na le mokhoa o tloaelehileng oa litsebi litsebi tse ngata tse sebelisang ho lekanya BMR, kahoo tlosa k'hamera ea hau 'me u bone seo u ka se hlahelang.
Harris-Benedict Formula e hlalositsoeng
Litlhahlobo tsa BMR li fapane ho banna le basali 'me li ntlafalitsoe kaha li ne li bōpiloe qalong. Tsena ke litlhaloso tse ntlafalitsoeng tsa Harris-Benedict BMR:
- Mosali: (88.4 + 13.4 x boima ka kilogram) + (4.8 x bophahamo ba lisenthimithara) - (5.68 x age)
- Mosali: (447.6 + 9.25 x boima ka lik'hilograma) + (3.10 x bophahamo ba lisenthimithara) - (4.33 x age)
Ha u sebelisa mekhoa ena, boima ba hau bo ka lik'hilograma 'me bophahamo ba hau bo ka lisenthimithara' me u tla hloka ho fetola ha u tloaetse ho sebelisa liponto le lisenthimithara.
Ka mohlala, mohlankana ea lilemo li 42 ea bolelele ba limithara tse 173 le boima ba lik'hilograma tse 91 o ne a tla sebelisa linomoro tsena ho equation:
(88,4 + 13.4 x 91) + (4.8 x 173) - (5.68 x 42) = lik'hilojule tse 1900 li chesoa letsatsi ka leng e le hore feela 'mele o phele.
RMR vs. BMR
Palo e ts'oanang ea metabolism (RMR) le tekanyo ea metallo ea basalli ke litekanyo tse peli tse fapaneng.
Tsena li atisa ho sebelisoa ka tsela e sa tšoaneng bakeng sa merero e meng, empa lefats'eng la boikoetliso, na u ne u ka le lekanya boemong bo sebetsang, BMR ea hau e nepahetse haholoanyane. E hlile e lekanngoa kamoreng e lefifi ka mor'a hore u tsohe ho tloha lihora tse robeli tsa boroko le lihora tse 12 tsa ho itima lijo ho netefatsa hore tsamaiso ea hau ea lijo ea lijo ha e sebetse haholo. Ke ntho e ntle haholo, ke kahoo ha u bona BMR, mohlomong u bolela RMR, e leng ntho e sa thibeleng hakaalo.
Lintho Tse Susumetsang BMR ea Hao
Ho na le lintho tse tla ama BMR ea hau ka nakoana, tse kang ho ja lijo tse monate kapa ho tsoa sebakeng se batang haholo, empa ho na le lintho tse fokolang tse ka amang BMR ea nako e telele.
- Lilemo : Litaba tse bohloko ke hore BMR ea hau e atisa ho theoha ha u ntse u le lilemo, e leng se bolelang hore batho ba bangata ba ka 'na ba hloka ho fetola lijo tsa bona ha ba ntse ba hōla ho qoba ho fumana boima ba' mele.
- Ho ikhula khoeli: Haeba u ntse u tsamaea ka eona kapa u ntse u e-na le eona, u se u tseba hore BMR ea hau e theoha nakong ena ea nako, e bolelang hore u chesa lik'hilojule tse fokolang.
- Koetliso ea boima : Ho haha mesifa ke tsela e ntle ea ho eketsa BMR ea nako e telele.
- Koetliso ea Boikokobetso bo Phahameng : Mosebetsi ona oa ho ikoetlisa o bonahala o otla koetliso ea boima ba ho phahamisa BMR.
Lisebelisoa:
> Kelly MP. Tekanyo ea Metabolic Resting: Mekhoa e Molemo ea ho e Bapisa-le ho e Phahamisa, le eona. Lekhotla la Amerika la ho ikoetlisa. https://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and/.
> Tlhōlisano ea B, Schobersberger W. Bopaki ba Koetliso ea ho Hanyetsa e le Phekolo ea Kalafo ka Botenya. Journal ea Botenya . 2011; 2011: 482564.