Harshen Harris-Benedict don lissafin basal metabolism

Matsalar yawan nauyin nauyi yana damu da mutane da dama a duniyar zamani. Kowane mutum ya tambayi kansa wannan tambaya: "Yaya za ku rasa nauyi ba tare da cin abinci da motsa jiki ba?" Amsa ya dade da yawa: An kusan ba zai yiwu ba. Idan mutum bai so ya canza wani abu a cikin abincinsa da kuma rayuwa, babu abin da zai fita. Amma zauna a kan abincin ba zai taimaka jikinka don samun lafiya ba, kuma duk nauyin ma'auni ba zai dawo bane kawai, amma zai kai ga mafi girma da yawa. The fitarwa ne mai sauqi qwarai - dace abinci mai gina jiki da kuma wani aiki salon.

Caloric abun ciki na abinci

Duk abincin da ya shiga cikin jikinmu shine tushen makamashi don shi. Yawancin yawancin ana auna shi a kilojoules ko kilocalories. Idan mutum ya ci abinci da yawa, da suka wuce haddi makamashi samu ne tuba zuwa cikin m nama da aka ajiye a ko'ina a jiki har lokacin da aka bukata. Idan, a akasin haka, azumi yana faruwa, ana amfani da waɗannan kyakyawa masu amfani don aikin mutum na al'ada. Saboda haka, kowane mutum ya cinye irin wannan abinci, makamashi daga wanda zai zama daidai da wanda aka ciyar a lokacin rana. A irin wannan yanayi ba zai faru ko nauyi sa, ko ta lalace. Saboda haka, lissafin yawan adadin calorie yana da mahimmanci. Idan ka tsayar da kasawarta, zaka iya samun nauyi cikin rashin lafiya kuma kada ka ji mummunan tasirin jikinka.

Yaya za a lissafta makamashi da aka cinye?

Kwanan wata, akwai matakan da zasu iya nuna yawan makamashi da ake buƙatar cinye mutum. Ana kirga yawan ƙimar calorie akan ma'auni masu sauki, kamar nauyi, tsawo da shekaru. Har ila yau, wajibi ne don ƙara yawan aikin aikin jiki. Don yin lissafin adadin yawan adadin kuzari da ake buƙatar ku, zaku iya amfani da daidaitattun kamar misalin Harris-Benedict ko samfurin baya-dabarar Mifflin St. George.

Manufar musayar mahimmanci

Babban musayar shi ne matakin samar da makamashi a cikin jikin da ke cikin mutum a cikin kwantar da hankula. Hakika, ko da ba mu motsawa, amma, alal misali, kawai don barci, akwai matakai masu yawa a cikin jikin mu wanda ba ma tunani akai akai. Wadannan sun hada da numfashi, da zuciya da jijiyoyin jini tsarin, da samar da ciki ruwan 'ya'yan itace, haifuwa na sabon fata Kwayoyin, jini da kuma maye gurbin su, da girma da kusoshi da gashi, kazalika da miliyoyin sauran sinadaran halayen. Kowannensu yana buƙatar yin amfani da makamashi a duk lokacin rayuwa. Kayyade yawan adadin calorie zai samar da mutum tare da fahimtar abin da yake buƙata don wanzuwar rayuwa. Yawancin abubuwa sun shafi ainihin metabolism. A cikin yara, alal misali, ya fi girma, kamar yadda suke cikin ci gaba. Kuma a cikin tsofaffi ne m saboda su metabolism aka ragae down. Har ila yau, jinsi da yanayin jiki sun shafi wannan alamar. Alal misali, idan mace tana nonoyar yaron, ta ciyar da yawan adadin kuzari fiye da rayuwa ta al'ada.

Babban musayar ta hanyar Harris-Benedict tsari

Daya daga cikin daidaitattun guda biyu da suka fi dacewa da za su taimake ka ka lissafa musayarka na yau da kullum shi ne tsarin Harris-Benedict. Ya nuna nau'in abincin caloric na rage cin abinci ba don lalacewar nauyi ba, amma don kula da nauyin da yake samuwa a wannan lokacin. Wannan tsari ya dace wa mutanen da basu shiga cikin wasanni ba, saboda masu aikin jiki, alal misali, suna da bukatun daban. Kamar yadda aka ambata a sama, buƙatar adadin kuzari ya bambanta da jinsi daban-daban, sabili da haka ma'anar su ne dan kadan.

Tsarin Harris-Benedict ga mata kamar haka: 655.1 + (9.6 × nauyin jiki a kg) + (1.85 × mutum tsawo a cikin cm) - (4.68 × shekara a cikin shekaru). Wannan zai taimaka wani mace wanda ba a manyan wani aiki rayuwa, su san yadda da yawa da adadin kuzari a rana, shi yana bukatar ya cinye su kula data kasance nauyi.

Tsarin Harris-Benedict ga maza yana kama da wannan: 66,47 + (13.75 × nauyin jiki a kg) + (5 × tsawo a cm) - (6.74 × shekara a cikin shekaru).

Hanyoyin musayar da Mifflin yayi na San Jeron

Kashi na biyu wanda zai taimake ka ka kirga musayarka na asali shine tsarin Mifflin na St. George. An dauke shi mafi amintacce, tun lokacin da aka samo ma'anar Harris-Benedict a shekarun 1919, kuma saurin rayuwa da rayuwar mutane na sauyawa tun daga wancan lokaci. Wannan ya haifar da gaskiyar cewa yana da kuskure game da 5%. A cikin Mafflin equation na Saint-Jérard, babu wani abu kamar haka, tun lokacin da aka janye shi a shekara ta 2005 kuma ya fi mayar da hankali ga mutumin zamani. Haka kuma an raba ta da jima'i.

Ga maza: (10 × nauyin kilogiram) + (6.25 × tsawo a cm) - (5 × shekara a cikin shekaru) + 5.

Ga mata: (10 × nauyin jiki a kilogiram) + (6.25 × tsawo a cikin cm) - (5 × shekara cikin shekaru) - 161.

Bayan an ƙidaya wannan mahaɗin, to mahimmanci ne don ƙayyade matsayi na aikin jiki na mutum. Wani aikin da aka nuna ta lamba daga 1.2 zuwa 1.9. Saboda haka, musayar mahimmanci, wanda aka riga an ƙidaya, yana karuwa ta hanyar digiri na aiki. Wannan yana taimakawa wajen ƙayyade yawan ƙimar makamashin da kake bukata don jikinka.

Amfani da matakan

Idan mutum ya damu da lafiyarsa kuma yana so ya goyi bayan kansa a wani nau'i, hanyar Harris-Benedict ko Mifflin Saint-Jehore zai zama mataimakansa mai kyau. Bayan haka, lokacin da ka san ainihin abin da kake da shi, zaka iya yanke shawarar yawancin adadin kuzari da aka cinye. Idan nauyi ya dace da ku, amma ba ku so ku sami fam, kawai kada ku cinye makamashi da yawa. Idan kana so ka rasa nauyi, to, kawai ka haifar da kasawa a al'ada na adadin kuzari, kuma jikinka zai fara sake dawowa daga reserves na ciki.

Ta haka ne, sanin ainihin metabolism zai taimaka wa waɗanda suke so su rasa nauyi. Yi la'akari da shi ta hanyar zabar daya ko duka biyu. Ya kamata a tuna cewa tsarin Harris-Benedict zai zama tsufa kuma mara amfani. Kalkaleta, wanda yana da yawa da zaɓuɓɓuka, kuma suna samuwa, zasu sanya dukkan lissafin ƙididdiga a gare ku.