Harris-Benedict chilinganizo cha kuwerengetsa BMR

Vuto kulemera owonjezera likukuvutitsani anthu ambiri m'dziko masiku ano. Mmodzi zodabwitsa: "Kodi kuonda popanda kudya pang'ono kuchita masewera olimbitsa thupi" Yankho akhala kudziwika: kuli kovuta. Ngati munthu sakufuna kusintha chinachake mu zakudya zawo ndi makhalidwe awo, ndiye kanthu zimachitika. Koma kudya pang'ono si kuthandiza thupi kukhala ndi thanzi labwino ndi chirichonse mwazisiya kgs sizimene kubwerera, ndipo zidzapangitsa kuti kwambiri kunenepa. linanena bungwe ndi lophweka - yoyenera zakudya ndi moyo yogwira.

madyedwe caloric

chakudya chilichonse kuti tikalowa m'thupi mwathu, ndi gwero la mphamvu kwa iye. kuchuluka kwake ambiri amayezedwa kilojoules kapena kilocalories. Ngati munthu adya chakudya kwambiri, mphamvu owonjezera analandira n'kukhala mafuta minofu ndi uyikidwa wogawana pa thupi mpakana nthawi imene pakufunika. Ngati M'malo mwake, chimachitika njala, zimakhala awa mafuta amadya pa ntchito adalinso. Motero, munthu aliyense ayenera kudya kuchuluka kwa mphamvu chakudya kwa amene adzakhala wofanana ndi mtengo wa ulendoyu. Zikatero sizidzachitika kapena kulemera akonzedwa, kapena kuwola ake. Choncho, mawerengedwe a calorie ponseponse n'kofunika kwambiri. Ngati ukhazikitsa kuchepekedwa ake, n'zotheka bwinobwino kuonda ndi simukuona kungasokoneze thupi.

Kodi kuwerengera mowa mphamvu?

Masiku ano, pali mitunduyi kuti molondola kusonyeza kuchuluka kwa mphamvu muyenera kudya payekha. Mawerengedwe a calorie ponseponse umachitika pa magawo ophweka monga kulemera, kutalika ndi zaka. Komanso apa ndi kuwonjezera zolimbitsa thupi mlingo. Pofuna kudziwa mmene ambiri zopatsa mphamvu mukufuna, mukhoza kugwiritsa ntchito maikwezhoni monga Harris-Benedict chilinganizo kapena mtsogolo - chilinganizo Mifflin San Zheora.

Lingaliro la kagayidwe woyambira

Kusinthanitsa waukulu wotchedwa mlingo wa ndalama mphamvu mu thupi, amene ndi chibadidwe munthu pa mpumulo. Ndipotu, ngakhale ngati mulibe kusuntha, koma Mwachitsanzo, monga kugona, mowirikiza pali njira zambiri zimene ife sitimafuna n'komwe mu thupi lathu. Zikuphatikizapo kupuma, dongosolo mtima, ulimi wa madzi chapamimba, kubalana maselo atsopano khungu, magazi ndi kutibwezera, kukula kwa misomali ndi tsitsi, komanso mamiliyoni zochita zina. Aliyense wa amenewa amafuna otaya zonse mphamvu pa moyo wanu. Kuwerengetsa zopatsa mphamvu malamulo kupereka nzeru za anthu zimene ayenera kuti Mulungu alipo zonse. Pali zinthu zambiri zimakhudza kagayidwe woyambira. Ana, mwachitsanzo, ndi apamwamba, popeza mu kukula nthawi zonse. Ndipo okalamba n'chozama chifukwa awo kagayidwe mochedwa pansi. Komanso, kugonana ndi thanzi la zotsatira pa chizindikiro ichi. Mwachitsanzo, ngati mkazi ali yoyamwitsa, amathera zopatsa mphamvu kwambiri kuposa moyo wamba.

Woyambira kagayidwe ndi Harris-Benedict aone kuti pali

M'modzi wa awiriwo maikwezhoni ambiri amene angakuthandizeni kuwerengetsa wanu woyambira mlingo kagayidwe kachakudya ndi Harris-Benedict chilinganizo. Izo zimasonyeza calorie zili chakudya si kuwonda, koma kukhalabe kulemera, komwe kamapezeka pa mphindi. chilinganizo Izi ndi oyenera anthu kuchita masewera nthawi zonse, chifukwa bodybuilders Mwachitsanzo, zosowa zosiyana kwambiri. Monga tanena lamulo calorie ndi osiyana agonane osiyana, choncho mitunduyi kwa awo yosiyaniranapo.

Chilinganizo Harris-Benedict akazi ali mawonekedwe zotsatirazi: 655,1 + (9,6 × kulemera mu kg) + (1,85 × msinkhu cm) - (4,68 × m'badwo zaka). Izi zidzathandiza mkazi aliyense amene sindiye kutsogolera moyo wokangalika, kudziwa angati zopatsa mphamvu patsiku, pamafunika kudya kukhalabe kulemera alipo.

Chilinganizo Harris-Benedict amaona amuna: 66,47 + (13,75 × kulemera mu kg) + (5 × msinkhu cm) - (6,74 × m'badwo zaka).

Woyambira kagayidwe kachakudya kugunda chilinganizo Mifflin San Zheora

The aone kuti pali chachiwiri, zimene zingakuthandizeni kudziwa wanu woyambira mlingo kagayidwe kachakudya, ndi chilinganizo Mifflin San Zheora. Amaona odalirika kwambiri, chifukwa njira ndi Harris-Benedict anali kudzipatula mu 1919, koma kuyenda ndi kayendedwe ka moyo wa anthu wamba chifukwa zasintha. Zimenezi zinachititsa chakuti liri ndi zolakwa za 5%. Mu aone kuti pali Mifflin San Zheora kuti kulibe, chifukwa anayamba kupanga mu 2005 ndipo ndi cholinga pa mwamuna amene anakhalako. Iwo anagawa ndi jenda.

Pakuti anthu: (10 × kulemera mu kg) + (6,25 × msinkhu cm) - (5 × m'badwo zaka) + 5.

Kwa amayi: - (5 × m'badwo zaka) - 161 (10 × kulemera mu kg) + (6,25 × msinkhu cm).

Kamodzi koyefishienti izi masamu, tiyeneranso kudziwa mlingo wa masewera olimbitsa thupi. Ntchito yeniyeni amatanthauza nambala yochokera 1.2 kuti 1,9. Choncho, woyambira kagayidwe kachakudya kugunda, lomwe kale anayesedwa, kuchulukitsa ndi mlingo wa ntchito. Izi zimathandiza molondola kwambiri kudziwa kuchuluka pamafunika mphamvu thupi lanu.

Ntchito mitunduyi

Ngati munthu za thanzi lawo ndi akufuna kukhalabe yokha mu mtundu, mfundo ndi Harris-Benedict kapena Mifflin San Zheora adzakhala mthandizi bwino. Ndipotu, pamene inu mukudziwa wanu woyambira mlingo kagayidwe kachakudya, mukhoza kusankha angati zopatsa mphamvu muyenera kudya. Ngati thupi lanu mukhale omasuka, koma inu simukufuna kunenepa, basi kudya mphamvu zopitirira muyeso. Ngati mukufuna kuonda, chabe kulenga kuchepekedwa mu zopatsa mphamvu, ndi thupi lanu amayamba reimburse izo ku nkhokwe mkati.

Chotero, kudziŵa kuwombola zofunika kungathandize kwambiri kuthandiza dieters. Kuwerengetsa mwachidule, ngati inu kusankha imodzi kapena zonse za njira. Kumbukirani kuti akulu ndi zochepa zothandiza ndi Harris-Benedict chilinganizo. Chiwerengero, zomwe zambiri zimene mungachite, ndipo zilipo, adzachita kuwerengetsera zovuta kwa inu.