Harris-Benedict ifomula kuhlaziywa bmr

Inkinga isisindo okweqile uyakuhlupha eziningi abantu ezweni lanamuhla. Omunye izimangaliso: "? Indlela ukunciphisa umzimba ngaphandle ukuzincisha ukudla nokuvivinya umzimba" Impendulo Sekuyisikhathi eside kwaziwa: cishe akunakwenzeka. Uma umuntu engafuni ukushintsha okuthile ukudla kwabo futhi indlela yokuphila, khona-ke akwenzeki lutho. Kodwa ukuzincisha ukudla kungasizi uhlale umzimba wakho uphilile futhi konke elahliwe AmaKh hhayi nje ukubuyela, futhi kuzoholela nakakhulu isisindo somzimba. Okuphuma ilula kakhulu - umsoco ofanele kanye yokuphila asebenzayo.

engayitholi caloric

Noma yimuphi ukudla ongena umzimba wethu, ungumthombo wamandla ngaye. senani ngokuvamile kulinganiswa e amakhilojuli noma kilocalories. Uma umuntu odla ukudla kakhulu, amandla ngokweqile wathola is ibe okunamafutha izicubu futhi imali ngokulinganayo phezu umzimba kuze kufike isikhathi sokuba idingeka. Uma, kunalokho, kwenzeka ngenxa yendlala, lezi izicubu okunamafutha babambeke ngomsebenzi abajwayelekile. Ngakho, umuntu ngamunye kufanele kudle ubungako bamandla ukudla elaliyoba ulingana izindleko Yiqiniso kosuku. Esimweni esinjalo ngeke kwenzeke noma isisindo isethi, noma ukuwohloka yayo. Ngakho-ke, ukubala ikhalori kuyinsakavukela kubaluleke kangaka. Uma usetha kusilela yayo, kungenzeka ukuba silahlekelwe yiyo ngokuphepha isisindo futhi ungazizwa nomthelela omubi emzimbeni.

Kanjani ukubala ukusetshenziswa kwamandla?

Namuhla, kunamabandla amafomula ukuthi angabonisa ngokunembile ukuthi angakanani amandla udinga ukudla ngamunye. Ukubalwa ikhalori kuyinsakavukela ligcinwe imingcele elula efana isisindo, ubude kanye nobudala. Futhi lapha ukuze ungeze ngokomzimba umsebenzi ezingeni. Ukuze abale kahle mangaki ama-calories okudingayo, ungasebenzisa zibalo ezifana Harris-Benedict ifomula noma kamuva - Formula Mifflin San Zheora.

Umqondo umzimba basal

Ukushintsha main ibizwa ngokuthi ezingeni energy nezindleko emzimbeni, okuyinto esivela umuntu uphumule. Phela, ngisho noma ungenawo ukuhambisa, kodwa, isibonelo, vele ukulala, njalo kukhona izinqubo eziningi singazi ngisho ukucabanga emzimbeni wethu. Lezi zihlanganisa ukuphefumula, esimiso senhliziyo nemithambo yegazi, ukukhiqizwa kwe juice esiswini, ukukhiqizwa kabusha amangqamuzana amasha isikhumba, igazi futhi esikhundleni sawo, ukukhula izinzipho nezinwele, kanye nezigidi zabanye zamakhemikhali. Ngayinye yalezi kudinga siwuthole njalo amandla kukho konke ukuphila kwakho. Kubalwa kilojoule imithetho ukunikeza ukuqonda lokho akudingayo ukuze khona ngokugcwele. Ziningi izici ezithinta umzimba basal. Ezinganeni, isibonelo, kuyinto ephakeme, ngoba ekukhuleni njalo. Futhi kwasebekhulile ingaphansi ngoba zabo umzimba is ehlile. Futhi, ubulili kanye isimo somzimba umphumela kule inkomba. Ngokwesibonelo, uma owesifazane ibele, uchitha kilojoule okuningi kuka ukuphila okuvamile.

umzimba basal yi Harris-Benedict equation

Omunye zibalo ezimbili ezivamile eyokusiza ukubala isilinganiso sakho basal umzimba yiyona ifomula Harris-Benedict. Ibonisa okuqukethwe ikhalori yokudla akuyona kwesisindo, kodwa kuphela ukuba balondoloze isisindo, okuyinto okwamanje. Lokhu ifomula kufanelekile abantu abangafuni ukwenza ezemidlalo njalo, ngoba bodybuilders, isibonelo, zinezidingo kakhulu. Njengoba kushiwo ngenhla, imfuneko ikhalori ihlukile ubulili ezahlukene, ngakho amafomula for kancane zabo ezahlukene.

Formula Harris-Benedict kwabesifazane has ifomu elilandelayo: 655,1 + (9,6 × nesisindo kg) + (1,85 × ukuphakama ku-cm) - (4,68 × yobudala eminyakeni). Lokhu kuzosiza yimuphi owesifazane engesiyo ehola ukuphila okumatasa, ukwazi ukuthi zingaki kilojoule ngosuku, idinga ukudla ukuze balondoloze isisindo ekhona.

Formula Harris-Benedict ibheka amadoda: 66,47 + (13,75 × nesisindo kg) + (5 × ukuphakama ku-cm) - (6,74 × yobudala eminyakeni).

Basal rate umzimba ifomula Mifflin San Zheora

I kwesibalo yesibili, ozokusiza ukubala isilinganiso sakho basal umzimba, inqubo elungiselelwe Mifflin San Zheora. Kuthathwa eziqinile, ngoba ifomula is the Harris-Benedict likhishwa ngo-1919, kodwa ijubane futhi isigqi ukuphila kwabantu abavamile kusukela zishintshile. Lokhu kwaholela eqinisweni ukuthi inephutha ka-5%. Ngo kwesibalo Mifflin San Zheora ingekho, njengoba yasungulwa ngo-2005 futhi begxile kakhulu emsebenzini indoda wesimanje. Liphinde ihlukaniswe ngobulili.

Maqondana nabesilisa: (10 × nesisindo kg) + (6,25 × ukuphakama ku-cm) - (5 × yobudala eminyakeni) + 5.

Maqondana nabesifazane: - (5 × yobudala eminyakeni) - 161 (10 × nesisindo kg) + (6,25 × ukuphakama ku-cm).

Uma lokhu Coefficient ibalwa, kumelwe futhi ukucacisa degree lokuzivivinya. Umsebenzi Specific lisho inombolo kusuka 1.2 kuya 1.9. Ngakho-ke, izinga umzimba basal, osuvele abalwa, iphindwe degree of umsebenzi. Lokhu kusiza ukucacisa kahle ukuthi angakanani amandla oludingekayo ukuze umzimba wakho.

Ukusetshenziswa amafomula

Uma umuntu ekhathazeka ngempilo yabo futhi ufuna ukugcina ngokwayo ngendlela ethile, ifomula iyona Harris-Benedict noma Mifflin San Zheora kuyoba umsizi omuhle kuye. Phela, uma wazi isilinganiso sakho basal umzimba, unganquma mangaki ama-calories kufanele kudle. Uma isisindo sakho oyithandayo, kodwa ungafuni ukuze isisindo sakhe sithi, nje musa kudle amandla ngokweqile. Uma ufuna ukunciphisa umzimba, wena umane ukudala kusilela kilojoule, futhi umzimba wakho uzoqala buyisela it kusuka izinqolobane yangaphakathi.

Ngakho, ulwazi lokushintshisana eziyisisekelo kuzosiza kakhulu dieters. Bala it nje, uma ukhetha esisodwa noma zombili kukho. Khumbula ukuthi amadala futhi kancane ewusizo ifomula Harris-Benedict. Calculator, okuyinto eziningi ongakhetha, futhi ayatholakala, uyokwenza izibalo eziyinkimbinkimbi ngawe.