Okuqukethwe
- Ungayibala kanjani inkokhelo yakho eyisisekelo yekhalori
- Ukubala i-Basal Metabolic Rate (BMR)
- Ibala izindleko zekhalori eyisisekelo kusetshenziswa ifomula ye-Harris-Benedict
- Ibala izindleko zekhalori eyisisekelo kusetshenziswa ifomula ye-Mifflin-Geor
- Ibala izindleko zekhalori eyisisekelo kusetshenziswa ifomula ye-Catch-McArdle
- Kungani ungakwazi ukwandisa ukusetshenziswa ngokudla
- Ikhalori Ukubalwa kwekhalori
- Imithetho yokusebenzisa isisekelo nezindleko ezingeziwe
Ungayibala kanjani inkokhelo yakho eyisisekelo yekhalori
Akuyona imfihlo ukuthi ukunciphisa umzimba, udinga ukushisa ama-calories aphezulu kunokudla kwakho. Uma ukutholwa kwamakhalori kuncike kuphela ekusetshenzisweni kokudla neziphuzo, khona-ke ukusetshenziswa kuhlukaniswe kwaba isisekelo nokungeziwe. Ukusetshenziswa kwemali eyisisekelo kwekhalori ukusetshenziswa kwamandla ukugcina impilo, kanti enye eyengeziwe inani lamandla esiwachitha ekuqeqesheni nakunoma yimuphi omunye umsebenzi womzimba. Ukugwema ukudideka kule mibono, ake siyibheke ngokuningiliziwe.
Ukubala i-Basal Metabolic Rate (BMR)
Umzimba usebenzisa ama-calories amaningi ekugcineni imisebenzi ebalulekile kunasemsebenzini wokuqeqesha. Asikuqapheli lokhu, kodwa umzimba wethu uchitha amandla ngokuphefumula, i-metabolism yamaprotheni, ama-carbohydrates namafutha, imisebenzi yokuqonda kanye nokusekelwa kwesimiso sezinzwa, ukushaya kwenhliziyo kanye nomsebenzi wezinye izitho zangaphakathi, ekugcineni amazinga e-hormonal, ekulaleni, ekuhambeni. , ngisho nasekudleni. … Umsebenzi womzimba awumi umzuzu.
Isisekelo sokusetshenziswa kwekhalori sibonisa isimo sakho se-metabolic. Ingabalwa kusetshenziswa izibalo ezilandelayo: Harris-Benedict, Mifflin-Geor, Katch-McArdle.
Ibala izindleko zekhalori eyisisekelo kusetshenziswa ifomula ye-Harris-Benedict
Lena ifomula ethandwa kakhulu futhi elula yokubala izindleko zekhalori ngosuku. Ukuze wenze lokhu, udinga ukukhombisa ubude, isisindo nobudala. Ngo-1984, yabuyekezwa ukuze ibonise izidingo zezokwelapha ezibuyekeziwe.
Inguqulo yamanje yesibalo:
Amadoda: BMR = 88.362 + (13.397 × isisindo ngo-kg) + (4.799 × ukuphakama ngo-cm) – (5.677 × ubudala)
Abesifazane: BMR = 447.593 + (9.247 × isisindo in kg) + (3.098 × ukuphakama nge-cm) - (4.330 × age)
Ibala izindleko zekhalori eyisisekelo kusetshenziswa ifomula ye-Mifflin-Geor
Le fomula yazalwa ngo-1990. Ibhekwa njengenye enembe kakhulu. Ukubala, udinga futhi ukwazi isisindo, ubude nobudala.
Abesilisa: BMR = (10 × isisindo kg) + (6,25 × ukuphakama ngo-cm) - (5 × age) + 5
Abesifazane: BMR = (10 × isisindo kg) + (6,25 × ukuphakama ngo-cm) – (5 × ubudala) – 161
Ibala izindleko zekhalori eyisisekelo kusetshenziswa ifomula ye-Catch-McArdle
Kubhekwa njengenembile kunazo zonke, kodwa ibalwa ngesisekelo somzimba obuthakathaka ngaphandle kwamafutha, futhi ngenxa yalokhu udinga ukwazi iphesenti lakho lamafutha.
Ukubalwa kweLean Body Mass (LBM):
LBM = [isisindo (kg) × (100 -% amafutha)] / 100
Ibala izindleko zakho eziyisisekelo zekhalori (BMR):
I-BMR = 370 + (21.6 × LBM)
Izindleko zekhalori eziyisisekelo zihlobene kokubili amafutha kanye nesisindo somzimba. Uma unemisipha eyengeziwe, umzimba wakho uchitha amandla amaningi lapho uphumule.
Kungani ungakwazi ukwandisa ukusetshenziswa ngokudla
Ukushoda kwekhalori akufanele kwehle ngaphansi kokusetshenziswa okuyisisekelo. Uma kungenjalo, umzimba uzoqala ukulondoloza amandla ngenxa yamazinga e-hormonal. Okokuqala, kuzokwehlisa izinga leptin (saturation hormone), bese kuba i-thyroid ne-hormone yokuzala. Kufanele ngaso sonke isikhathi ube namandla atholakalayo ukuze usekele i-endocrine, izinzwa nezinye izinhlelo. Ukudla okunempilo, ukuntula okwanele kanye nesimo sengqondo sokulahlekelwa isisindo sesikhathi eside kuzosiza ukugwema ukungalingani kwamahomoni.
Ikhalori Ukubalwa kwekhalori
Izindleko zamandla angeziwe zihlukaniswa ngamakhalori asetshenziswe ekuqeqesheni namakhalori achithwa emisebenzini engaqeqeshelwe.
Ekuqeqeshweni, sisebenzisa ama-calories ambalwa - isilinganiso sama-calories angu-400 ngehora lokuzivocavoca okukhulu. Ngokujima kathathu ngeviki, lokho kusinika amakholori angu-1200 kuphela. Kodwa-ke, uma ukuqeqeshwa kuhlose ukuqinisa izicubu zemisipha, khona-ke ukusetshenziswa kwemali okuyisisekelo kuzokhula. Umzimba uchitha ama-calories amaningi ukwakha nokugcina imisipha kunokugcina nokugcina amafutha.
Umsebenzi wokungaqeqesheki (i-NEAT) usho noma ikuphi ukuzivocavoca okuzenzekelayo noma okujwayelekile: ukuhamba, ukuyothenga, ukuhlanza, ukupheka, ukudlala nengane, kanye nokusebenza kwikhompyutha.
Ungabala izindleko ezengeziwe zamandla ku-Analyzer Consumption Analyzer. Udinga nje ukukhombisa isisindo sakho, khetha uhlobo lomsebenzi futhi ubonise isikhathi emaminithini. Uhlelo luzokubalisela yonke into.
Imithetho yokusebenzisa isisekelo nezindleko ezingeziwe
Ukwazi ukuthi kusetshenziswa amandla amade kangakanani kukuvumela ukuthi ubale kahle ukusilela kwekhalori lokwehlisa isisindo, kepha kunzima ukubikezela ukwehla kwesisindo ngqo.
Ubunzima bungavela ngenxa:
- Amaphutha ekubaleni amakhalori asetshenzisiwe;
- Ukuhlola okungahambi kahle komsebenzi wakho;
- Ukugcinwa kwamanzi emzimbeni;
- Ukugcinwa koketshezi emzimbeni wesifazane ezigabeni ezithile zomjikelezo;
- Ukukhula kwemisipha kanyekanye nokushisa amafutha;
- Ukwehluleka ukunciphisa ukusetshenziswa kwemali kwekhalori eyisisekelo.
Ukuze ugweme lobu bunzima obungenhla, yidla kahle ngaphakathi kwekhalori kanye nephaseji ye-BJU, hlola ngokucophelela umsebenzi wakho ongawuqeqeshi, uzama ukuwugcina usezingeni elifanayo nsuku zonke, zivocavoce njalo, zikale futhi ukale amavolumu ngasikhathi sinye, futhi futhi ubheke isigaba somjikelezo wokuya esikhathini.