Basal metabolism

Layin makwabta koyaushe yana saurin sauri

Labarin ya amsa tambayoyin masu zuwa:

• Tasirin kuzari na asali akan ƙimar nauyi
• Abubuwan da ke haifar da ƙimar rayuwa ta asali
• Yadda za a ƙayyade ƙananan ƙimar rayuwa
• Lissafin amfani da kuzari ga maza
• Lissafin amfani da kuzari ga mata

Tasirin kuzari na asali akan ƙimar nauyi

Basal metabolism shine ma'aunin kashe kuzari a hutawa. Mahimmancin metabolism yana da alaƙa da ƙaramin matakin matakan da ake buƙata don jiki wanda ke tallafawa kullun gabobin jiki da tsarin jikin mutum (aikin koda, numfashi, aikin hanta, bugun zuciya, da sauransu). Dangane da ƙimar metabolism na asali, ana iya ƙaddara alamun ƙarfin kuzarin jiki (yawan kuzari na yau da kullun) tare da madaidaicin madaidaici ta amfani da hanyoyi daban -daban tare da sanannun halaye na ayyukan jiki da zamantakewa yayin rana.

Abubuwan da ke haifar da ƙimar rayuwa ta asali

Ofimar mahimmancin metabolism yana da tasirin tasiri (a kan matsakaici) ta abubuwa uku: shekaru, jinsi da nauyin jiki.

A matsakaita ƙwayar tsoka a cikin maza mafi girma ta hanyar 10-15%. Mata suna da kusan adadin adadin ƙwayar adipose, wanda ke haifar da ƙananan ƙimar rayuwa.

Dogaro iri ɗaya yake tantancewa kuma tasirin shekarun mutum ta yawan adadin metabolism. Matsakaicin mutum mai ƙididdigar lissafi yana ƙara yawan ƙarfin tsokarsu tare da shekaru - kowace shekara ayyukan jiki da zamantakewa suna raguwa.

Nauyin jiki yana da tasiri kai tsaye a kan ƙimar rayuwa na yau da kullun - mafi nauyi mutum, yawan kuzarin da ake kashewa akan kowane motsi ko motsi (kuma anan ba komai abin da ke motsawa - ƙwayar tsoka ko ƙwayar adipose).

Yadda za a ƙayyade ƙananan ƙimar rayuwa

Kalkaleta mai rage cin abinci mai nauyi ya kirga yadda yake rayuwa bisa ga hanyoyi daban-daban guda 4 (a cewar Dreyer, Dubois, Costeff da Harris-Benedict). Valuesimar ƙimar basal da aka samo ta hanyoyi daban-daban na iya bambanta kaɗan. Don lissafin ƙarshe, an yi amfani da makircin Harris-Benedict, a matsayin mafi yawan duniya.

Dangane da takaddun tsarin mulki na ƙasa, don ƙididdigar da ke da alaƙa da kimanta halaye na makamashi na jiki, ya zama dole ayi amfani da su teburin amfani da makamashi ta hanyar jima'i, yawan shekaru da nauyin jiki (amma iyakokin shekarun sun kai shekaru 19, kuma da nauyin kilogiram 5. - saboda haka, ana aiwatar da lissafin ta hanyoyin da suka fi dacewa, kuma abu na biyu, iyakar nauyin mata na sama shine 80 kg, wanda a wasu lokuta a fili bai isa ba).

Lissafi na amfani da kuzari ga maza (asali metabolism, Kcal)

Lissafi na amfani da kuzari ga mata (asali metabolism, Kcal)

A mataki na uku na lissafi a cikin kalkuleta don zaɓin abinci don asarar nauyi, sakamakon lissafin ƙimar ƙimar basal don duk hanyoyin da ake amfani da su a halin yanzu (a cewar Dubois, a cewar Dreyer, a cewar Harris-Benedict kuma a cewar Costeff ) an bayar. Waɗannan ƙimar na iya ɗan bambanta da junansu, amma sun dace cikin iyakokin da aka nuna a cikin allunan don lissafin yawan kuzarin jiki, kuma su dace da juna.