Kuchepetsa thupi

Mzere woyandikana nawo nthawi zonse umayenda mwachangu

Nkhaniyi iyankha mafunso otsatirawa:

• Zotsatira za kuchepa kwa kagayidwe kamene kamagwiritsidwa ntchito pamlingo wochepa
• Zinthu zomwe zimakhudza kuchepa kwa kagayidwe kachakudya
• Momwe mungadziwire kuchuluka kwamagetsi
• Kuwerengera kwa mphamvu zamagetsi kwa amuna
• Kuwerengera kwa kumwa mphamvu kwa amayi

Zotsatira za kuchepa kwa kagayidwe kamene kamagwiritsidwa ntchito pamlingo wochepa

Basal metabolism ndiyeso yamagetsi yogwiritsira ntchito mphamvu kupumula. Zomwe zimayambira m'thupi zimadziwika ndi kuchepa kwa njira zofunika mthupi zomwe zimathandizira ziwalo ndi machitidwe osiyanasiyana a thupi la munthu (ntchito ya impso, kupuma, chiwindi, kugunda kwa mtima, ndi zina zambiri). Ponena za kufunika kwa kagayidwe kachakudya koyambira, zizindikiritso zamphamvu zamagetsi zamagetsi (kugwiritsa ntchito kalori tsiku lililonse) zitha kutsimikizika molondola pogwiritsa ntchito njira zosiyanasiyana zodziwika bwino zakuthupi ndi zochitika masana.

Zinthu zomwe zimakhudza kuchepa kwa kagayidwe kachakudya

Mtengo wa metabolism woyambira umakhudzidwa kwambiri (pafupifupi) ndi zinthu zitatu: zaka, jenda ndi thupi.

Ambiri minofu ya amuna apamwamba ndi 10-15%. Azimayi ali ndi minofu yofanana ya adipose, yomwe imadzetsa kuchepa kwamagetsi.

Kudalira komweko kumatsimikizira ndi chikoka cha msinkhu wa munthu ndi kuchuluka kwa kagayidwe kofunikira. Wowerengera wamba amataya minofu yawo ndikuchulukirachulukira ndiukalamba - chaka chilichonse zochitika zamthupi ndi zochitika zimachepa.

Kulemera kwa thupi kumakhudza mwachindunji kuchepa kwa kagayidwe kachakudya - kulemera kwambiri munthu, mphamvu zochuluka zimagwiritsidwa ntchito pakuyenda kapena kusuntha kulikonse (ndipo apa zilibe kanthu zomwe zimayenda - minofu ya minofu kapena minofu ya adipose).

Momwe mungadziwire kuchuluka kwamagetsi

Makina owerengera ochepetsera kuchepa amawerengera kuchuluka kwa kagayidwe kake malinga ndi njira 4 (malinga ndi Dreyer, Dubois, Costeff ndi Harris-Benedict). Makhalidwe oyambira amadzimadzi omwe amapezeka m'njira zosiyanasiyana amatha kusiyana pang'ono. Pakuwerengera komaliza, chiwembu cha Harris-Benedict chidagwiritsidwa ntchito, monga chopambana kwambiri.

Malinga ndi zikalata zoyendetsera boma, pakuwerengera komwe kumayenderana ndi kuwunika kwa mphamvu zamthupi, ndikofunikira kugwiritsa ntchito magome ogwiritsira ntchito mphamvu pogonana, zaka komanso kulemera kwa thupi (koma malire azaka zakubadwa amakhala mpaka zaka 19, komanso kulemera makilogalamu 5. - chifukwa chake, kuwerengera kumachitika ndi njira zolondola kwambiri, ndipo chachiwiri, malire olemera kwambiri azimayi Makilogalamu 80, omwe nthawi zina amakhala osakwanira).

Kuwerengera kwa kumwa mphamvu kwa amuna (basic metabolism, Kcal)

Kuwerengera kwa kumwa mphamvu kwa akazi (kagayidwe kofunikira, Kcal)

Pa gawo lachitatu la kuwerengera mu calculator posankha zakudya kuti muchepetse kunenepa, zotsatira zowerengera kagayidwe kagayidwe kagwiritsidwe ka njira zonse zomwe zikugwiritsidwa ntchito pano (malinga ndi Dubois, malinga ndi Dreyer, malinga ndi Harris-Benedict komanso malinga ndi Costeff ) amapatsidwa. Izi zitha kukhala zosiyana pang'ono, koma zimakwanira m'malire omwe akuwonetsedwa patebulo powerengera momwe thupi ligwiritsire ntchito mphamvu zake, ndikuthandizana.