Bella Adams
Chekutanga, ngatitarisei kuti koriori chii - chikamu chesimba chinochengeta munhu ari mupenyu. Kana pane yakawandisa yesimba iri, inochengetwa mumafuta akawanda. Izvo zvinoitika kuti simba rakagamuchirwa harina kukwana kutsigirwa kwehupenyu, mune iyo nyaya muviri unotora simba kubva kune adipose tishu.
Aya ndiwo maitiro aunoita kuonda.
Chero chiitiko chemuviri kana chepfungwa chinoda simba, saka kuverenga kwezuva nezuva koriori kunotora mukadzi kana murume kunofanira kufunga kwete chete chikadzi, uremu, asiwo mararamiro.
Mangani macalorie aunoda kushandisa pazuva
Shandisa iyo calorie Calculator kuverenga yako yemazuva ese macalorie ekudya.
Zuva rega rega tinopedza simba pametabolism (kuzorora metabolism) uye pakufamba (kuita kwemuviri). Schematically, zvinoita seizvi:
Simba = E yebasal metabolism + E yekushanda kwemuviri
Basal metabolic rate (BMR) isimba rinodiwa pamabasa akakosha emuviri (metabolism) pasina kuita zvemuviri. Iyo basal metabolic rate kukosha kunoenderana nehukadzi, huremu, kureba uye zera remunhu.
Kureba kwemunhu, uye nekuwanda kwaanoita uremu, ndiko kuwedzera simba raanoda kuti aite metabolize, uye anowedzera basal metabolic rate. Sezvineiwo, vanhu vapfupi, vatete vanozove neiyo yakaderera basal metabolic rate.
Basal Metabolic Rate = Basal Metabolic Rate inogona kuverengerwa uchishandisa iyo Harris-Benedict formula, iyo yakagadziridzwa naRose naShizgal mu1984.
Basal metabolic rate yevarume
= 88.362 + (13.397 * uremu, kg) + (4.799 * kureba, cm) – (5.677 * zera, makore)
Basal metabolic rate yevakadzi
= 447.593 + (9.247 * uremu, kg) + (3.098 * kureba, cm) - (4.330 * zera, makore) Semuenzaniso, mukadzi anorema 70 kg, 170 cm kureba, makore makumi maviri nemasere, anoda yekutanga metabolism (basic metabolism) ) = 28 + (447.593 * 9.247) + (70 * 3.098) - (170 * 4.330) = 28 + 447.593 + 647.29-526.66 = 121.24 kcal
Munhu asingashande muviri anoshandisa 60-70% yesimba ravo rezuva nezuva pabasal metabolism, uye yakasara 30-40% pakuita basa remuviri.
Nzira yekuverenga huwandu hwesimba rinoshandiswa nemuviri pazuva
Yeuka kuti simba rose ndiro nhamba yesimba rekutanga metabolism (kana basal metabolic rate) uye simba rinoshandiswa pakufamba (kuita kwemuviri).
Kuti uverenge iyo yakazara simba rekushandisa uchifunga nezvekuita kwemuviri, kune Physical Activity Index
Chii chinonzi chiitiko chemuviri (PA)?
Physical Activity Ratio (PAR) = Physical Activity Level (PAL) ireshiyo yehuwandu hwekushandiswa kwesimba pane imwe nhanho yekurovedza muviri kune kukosha kwebasal metabolic rate, kana, zviri nyore, kukosha kwesimba rose rinoshandiswa rakakamurwa nebasal metabolic. rate.
Kunyanya kusimba kwekuita kwemuviri, kunowedzera danho rekuita muviri.
- Vanhu vanofamba zvishoma vane CFA ye1.2. Kwavari, simba rose rinoshandiswa nemuviri richaverengwa: Ezag = BRM * 1.2.
- Vanhu vanoita maekisesaizi akareruka 1-3 mazuva pasvondo vane CFA ye1.375. Saka fomula ndeiyi: Ezag=BRM*1.375.
- Vanhu vanoita maekisesaizi ari pakati nepakati, kureva mazuva 3-5 pasvondo, vane CFA ye1.55. Iyo formula yekuverenga: Ezag=BRM*1.55.
- Vanhu vanoita maekisesaizi anorema 6-7 mazuva pasvondo vane CFA ye1.725. Formula yekuverenga: Ezag=BRM*1.725.
- Vanhu vanoita maekisesaizi anorema kaviri pazuva kana vashandi vane basa rinorema remuviri vane CFA ye1.9. Saizvozvo, iyo formula yekuverenga: Ezag = BMR*1.9.
Saka, kuti uverenge huwandu hwesimba rinoshandiswa pazuva, unofanirwa kuwedzera iyo basal metabolic rate zvichienderana nezera, murume kana mukadzi uye uremu (Basal Metabolic Rate) neiyo yemuviri chiitiko coefficient zvinoenderana neboka rekuita muviri (Physical Activity Level).
Chii chinonzi simba balance? Uye ndichaonda rinhi?
Energy balance ndiyo mutsauko uripo pakati pesimba rinotorwa nemuviri uye simba rinoshandiswa nemuviri.
Kuenzana muchiyero chesimba ndipo apo simba rinogamuchirwa kubva mukudya rakaenzana nesimba rinoshandiswa nemuviri. Mumamiriro ezvinhu aya, uremu hunoramba hwakagadzikana.
Saizvozvo, chiyero chakanaka chesimba ndipo apo simba rinogamuchirwa kubva kune chikafu chinodyiwa rakakura kupfuura simba rinodiwa pamabasa akakosha emuviri. Mumamiriro ehutano hwakanaka hwesimba, munhu anowana mamwe mapaundi.
A negative energy balance ndipo apo simba shoma rinogamuchirwa pane rinoshandiswa nemuviri.
Kuti uremerwe uremu, unofanirwa kugadzira simba rakashata remagetsi.
