Mukati
- Maitiro ekuverenga yako yekutanga basori koriori mari
- Kuverenga iyo Basal Metabolic Rate (BMR)
- Kuverenga baseline calorie expenditure uchishandisa Harris-Benedict fomula
- Kuverenga baseline calorie expenditure uchishandisa Mifflin-Geor fomula
- Kuverenga baseline calorie expenditure uchishandisa iyo Catch-McArdle fomula
- Nei usingakwanise kuwedzera kushandiswa kuburikidza nedhayeti
- Calorie Calorie Kukarukureta
- Mitemo yekushandisa base uye yekuwedzera mari
Maitiro ekuverenga yako yekutanga basori koriori mari
Haisi chakavanzika chekuti uderedze huremu, unofanirwa kupisa macalorie akakwirira kupfuura ako ekudya. Kana kudyiwa kwemacalorie kunoenderana chete nekudyiwa kwechikafu nezvinwiwa, iko kunwa kwacho kwakakamurwa kuita hwaro uye nekuwedzera. Yekutanga macalorie mashandisiro imashandisirwo emagetsi ekuchengetedza hupenyu, uye iyo yekuwedzera ndiyo huwandu hwesimba ratinoshandisa pakudzidzisa uye chero chimwe chiitiko chemuviri. Kuti tirege kuvhiringidzika mune idzi pfungwa, ngatitarisei kwadziri mune zvakadzama.
Kuverenga iyo Basal Metabolic Rate (BMR)
Muviri unoshandisa macalorie mazhinji mukuchengetedza zvakakosha pane kudzidzisa chiitiko. Isu haticherechedze izvi, asi muviri wedu unoshandisa simba pakufema, metabolism yemapuroteni, makabhohaidhiretsi nemafuta, mashandiro emabasa nekutsigira kwehurongwa hwemitsipa, kurova kwemoyo uye nebasa rezvimwe nhengo zvemukati, pakuchengetedza huwandu hwehomoni, pakurara, nekufamba , uye kunyangwe pachikafu. … Basa remuviri harimire kweminiti.
Kalori yekushandisa yekutanga inoratidza yako metabolic chinzvimbo. Inogona kuverengerwa uchishandisa anotevera equations: Harris-Benedict, Mifflin-Geor, Katch-McArdle.
Kuverenga baseline calorie expenditure uchishandisa Harris-Benedict fomula
Iyi ndiyo fomula yakakurumbira uye yakapusa pakuverenga kushandiswa kwekoriori pazuva. Kuti uite izvi, unofanirwa kuratidza kureba, uremu uye zera. Muna 1984, yakagadziridzwa kuratidza izvo zvakagadziriswa zvekurapa.
Iyo yazvino vhezheni yeiyo equation:
Varume: BMR = 88.362 + (13.397 × uremu mu kg) + (4.799 × kukwirira mu cm) - (5.677 × zera)
Vakadzi: BMR = 447.593 + (9.247 × uremu mu kg) + (3.098 × kureba mu cm) - (4.330 × zera)
Kuverenga baseline calorie expenditure uchishandisa Mifflin-Geor fomula
Iyi fomula yakazvarwa muna 1990. Inoonekwa seimwe yeakarurama kwazvo. Kuti uverenge, iwe unodawo kuziva huremu, kureba uye zera.
Varume: BMR = (10 × uremu mu kg) + (6,25 × kukwirira mu cm) - (5 × zera) + 5
Vakadzi: BMR = (10 × uremu mu kg) + (6,25 × kukwirira mu cm) - (5 × zera) - 161
Kuverenga baseline calorie expenditure uchishandisa iyo Catch-McArdle fomula
Inotorwa seyakanyanya kurongeka, asi inotariswa pahwaro hwehuremu hwomuviri husina mafuta, uye nekuda kweizvi unofanirwa kuziva muzana rako remafuta.
Lean Muviri Misa (LBM) Kukarukureta:
LBM = [kurema (kg) × (100 -% mafuta)] / 100
Kuverenga yako yekutanga basiti koriori mari (BMR):
BMR = 370 + (21.6 × LBM)
Baseline calorie expenditure inoenderana neese mafuta uye mhasuru mashoma. Iyo yakawanda mhasuru yauinayo, inowedzera simba muviri wako unoshandisa pakuzorora.
Nei usingakwanise kuwedzera kushandiswa kuburikidza nedhayeti
Iko kushomeka kwekoriori hakufanire kuwira pasi pekutanga kwekushandisa. Zvikasadaro, muviri unotanga kusevha simba nekuda kwemahormone mazinga. Kutanga, inozodzikisa mwero weleptin (kuzadza mahormone), kozo utachiona uye mahormone ekubereka. Iwe unofanirwa kugara uine simba rekutsigira endocrine, huta uye mamwe masisitimu. Kudya kunovaka muviri, kushomeka kwakaringana uye hurefu hwekurema uremu hunhu kunobatsira kudzivirira kusaenzana kwehomoni.
Calorie Calorie Kukarukureta
Kuwedzeredza simba rekushandisa rakakamurwa mumakoriori anoshandiswa mukudzidzira uye macalorie anoshandiswa mune zvisiri-zvekudzidzisa zviitiko.
Mukurovedza, tinoshandisa mashoma macalorie - avhareji mazana mazana mana emakorori paawa yekurovedza muviri zvakanyanya Nekudzidzira katatu pavhiki, izvo zvinongotipa 400 macalorie. Nekudaro, kana kurovedzwa kunoitirwa kusimbisa nyama dzemhasuru, ipapo iyo yekutanga mari yekushandisa simba ichawedzera. Muviri unoshandisa macalorie mazhinji kuvaka uye kuchengetedza mhasuru pane kuchengetedza nekuchengetedza mafuta.
Isiri-yekudzidzira chiitiko (NEAT) zvinoreva chero chiitiko chinongoitika kana chiitiko chemuviri: kufamba, kushopa, kuchenesa, kubika, kutamba nemwana, uye kunyange kushanda pakombuta.
Iwe unogona kuverenga iyo yekuwedzera mashandisirwo emagetsi muCalorie Consumption Analyzer. Iwe unongoda kuratidza huremu hwako, sarudza mhando yechiitiko uye uratidze iyo nguva mumaminetsi. Iyo sisitimu ichaverenga zvese iwe.
Mitemo yekushandisa base uye yekuwedzera mari
Kuziva Iyo yakareba sei nguva simba rinoshandiswa rinokutendera iwe kunyatsoverenga iyo calori dhefisiti yekudzikira uremu, asi zvinonetsa kufungidzira chaiyo chaiyo uremu.
Dambudziko rinogona kumuka nekuda kwe:
- Zvikanganiso pakuverenga macalorie akapedzwa;
- Kuongorora kwakashata kwebasa rako pachako;
- Kuchengetwa kwemvura mumuviri;
- Kuchengetwa kwemvura mumuviri wechikadzi mune zvimwe zvikamu zveiyo kutenderera;
- Kukura musimba panguva imwe chete uye kupisa mafuta;
- Kukundikana kudzikisira musimboti wekorori mari.
Kuti udzivise matambudziko ari pamusoro, idya zvakanaka mukati mekoriori uye BJU koridho, zvinyatsoongorora yako isiri-yekudzidzira chiitiko, kuyedza kuichengeta pazinga rakaenzana zuva rega rega, kurovedza muviri nguva dzose, zviyese uye uyera mavhoriyamu panguva imwe chete, uye zvakare funga chikamu cheiyo yekuenda kumwedzi.