Momwe mungawerengere momwe mumagwiritsira ntchito kalori: zoyambira komanso zowonjezera

Momwe mungawerengere momwe ndalama zanu ziliri pachiyambi

Si chinsinsi kuti muchepetse thupi, muyenera kuwotcha zopatsa mphamvu kuposa zomwe mumadya. Ngati kudya kwama calories kumadalira kokha pakudya ndi zakumwa, ndiye kuti magawowo agawika m'munsi ndikuwonjezera. Zowonjezera zama calorie ndizogwiritsa ntchito mphamvu zopezera moyo, ndipo zina zowonjezera ndi kuchuluka kwa mphamvu zomwe timagwiritsa ntchito pophunzitsa komanso kuchita masewera olimbitsa thupi. Kuti tipewe kusokonezeka pamalingaliro awa, tiyeni tiwone mwatsatanetsatane.

Kuwerengetsa Basal Metabolic Rate (BMR)

Thupi limagwiritsa ntchito zopatsa mphamvu zochulukirapo pochita zinthu zofunika kuposa zochitika zamaphunziro. Sitikuzindikira izi, koma thupi lathu limagwiritsa ntchito mphamvu popuma, kagayidwe kake ka mapuloteni, chakudya ndi mafuta, magwiridwe antchito ndi kuthandizira kwamanjenje, kugunda kwa mtima ndi ntchito za ziwalo zina zamkati, kukhalabe ndi mahomoni, kugona, kuyenda , komanso chakudya. … Ntchito ya thupi siyima kwa mphindi.

Khalidwe loyambira la kalori likuwonetsa momwe mumagwirira ntchito. Zitha kuwerengedwa pogwiritsa ntchito ziganizo zotsatirazi: Harris-Benedict, Mifflin-Geor, Katch-McArdle.

Kuwerengetsa momwe ndalama zoyambira poyambira zimagwiritsidwira ntchito mwa njira ya Harris-Benedict

Iyi ndiyo njira yotchuka kwambiri komanso yosavuta yowerengera ndalama zama calorie patsiku. Kuti muchite izi, muyenera kuwonetsa kutalika, kulemera ndi zaka. Mu 1984, idasinthidwa kuti iwonetse zofunikira pazachipatala.

Mtundu wapano wa equation:

Amuna: BMR = 88.362 + (13.397 × kulemera mu kg) + (4.799 × kutalika mu cm) - (5.677 × m'badwo)

Akazi: BMR = 447.593 + (9.247 × kulemera mu kg) + (3.098 × kutalika mu cm) - (4.330 × m'badwo)

Kuwerengetsa momwe ndalama zoyambira zoyambira pogwiritsa ntchito njira ya Mifflin-Geor

Njirayi inabadwa mu 1990. Ikuonedwa kuti ndi imodzi mwazolondola kwambiri. Kuti muwerengere, muyeneranso kudziwa kulemera, kutalika ndi zaka.

Amuna: BMR = (10 × kulemera mu kg) + (6,25 × kutalika mu cm) - (5 × zaka) + 5

Akazi: BMR = (10 × kulemera mu kg) + (6,25 × kutalika mu cm) - (5 × zaka) - 161

Kuwerengetsa momwe ndalama zoyambira zoyambira zimayambira pogwiritsa ntchito njira ya Catch-McArdle

Amawerengedwa kuti ndi olondola kwambiri, koma amawerengedwa pamtundu wamafuta owonda kupatula mafuta, ndipo chifukwa cha izi muyenera kudziwa kuchuluka kwamafuta anu.

Kuwerengetsa Misa Yotsamira (LBM):

LBM = [kulemera (kg) × (100 -% mafuta)] / 100

Kuwerengetsa momwe ndalama zoyambira zamagwiritsidwe anu (BMR) zimayambira:

BMR = 370 + (21.6 × LBM)

Kugwiritsa ntchito kalori woyambira kumayenderana ndi mafuta ndi minofu yonse. Mukakhala ndi minofu yambiri, thupi lanu limakhala ndi mphamvu zambiri popuma.

Chifukwa chomwe simungakulitse kugwiritsidwa ntchito kudzera pazakudya

Kuchepa kwa kalori sikuyenera kugwera pansi pazoyambira. Kupanda kutero, thupi limayamba kusunga mphamvu chifukwa cha mahomoni. Choyamba, amachepetsa leptin (machulukitsidwe a mahomoni), kenako mahomoni a chithokomiro komanso obereka. Nthawi zonse muyenera kukhala ndi mphamvu zothandizira endocrine, manjenje ndi machitidwe ena. Chakudya chopatsa thanzi, kusowa kokwanira komanso kuwonda kwakanthawi kwa nthawi yayitali kumathandiza kupewa kusamvana kwama mahomoni.

Kalori Kalori Kuwerengera

Zowonjezera zamagetsi zowonjezera zimagawidwa m'magawo omwe amagwiritsidwa ntchito pophunzitsira ndi ma calories omwe agwiritsidwa ntchito pazinthu zopanda maphunziro.

Pophunzitsa, timagwiritsa ntchito ma calories ochepa - pafupifupi ma calories 400 pa ola limodzi lochita masewera olimbitsa thupi. Ndikugwira ntchito katatu pamlungu, izi zimangotipatsa ma calories 1200. Komabe, ngati maphunziro akufuna kulimbitsa minofu ya minofu, ndiye kuti ndalama zoyambira zamagetsi zidzawonjezeka. Thupi limagwiritsa ntchito ma calories opitilira muyeso kulimbitsa ndi kusunga minofu kuposa kusunga ndi kusunga mafuta.

Zochita zopanda maphunziro (NEAT) zimatanthauza zochitika zilizonse zongochitika zokha: kuyenda, kukagula, kuyeretsa, kuphika, kusewera ndi mwana, ngakhale kugwira ntchito pakompyuta.

Mutha kuwerengera zowonjezerapo zamagetsi mu calorie Consumption Analyzer. Muyenera kuwonetsa kulemera kwanu, sankhani mtundu wa zomwe zikuchitika ndikuwonetsa nthawiyo mumphindi. Dongosololi likuwerengera zonse.

Malamulo ogwiritsa ntchito ndalama zoyambira ndi zina

Kudziwa Kutalika kwa nthawi yogwiritsira ntchito mphamvu kumakupatsani mwayi wowerengera zolakwika za kalori kuti muchepetse kunenepa, koma ndizovuta kuneneratu zakuchepetsa kwenikweni.

Zovuta zimatha kubwera chifukwa cha:

• Zolakwa pakuwerengera zopatsa mphamvu;
• Kuwona zolakwika za zochitika zanu;
• Kusungira kwamadzi m'thupi;
• Kusunga kwamadzimadzi mthupi lachikazi munthawi zina;
• Kukula pamodzi kwa minofu ndi kuyaka mafuta;
• Kulephera kuchepetsa kugwiritsa ntchito kalori yoyambira poyambira.

Pofuna kupewa zovuta zomwe zili pamwambapa, idyani moyenera mu kalori ndi BJU corridor, moyeserera mosamala zomwe simukuphunzitsa, kuyesetsa kuti muzisunga pafupifupi tsiku lililonse, kuchita masewera olimbitsa thupi pafupipafupi, kudziyesa nokha ndi kuyeza mavoliyumu nthawi yomweyo, ndi Komanso kuganizira gawo la msambo.