IHarris-Benedict rondedzero yekuverenga chesabetabolism

Dambudziko rekurema kwakanyanya kunokanganisa vanhu vazhinji munyika yanhasi. Munhu wose anozvibvunza mubvunzo uyu: "Iwe unogona sei kurasikirwa uremu usina kudya uye urovedza muviri?" Mhinduro yacho yakagara ichizivikanwa: inenge isingaiti. Kana munhu asingadi kuchinja chimwe chinhu mukudya kwake uye nenzira yehupenyu, hapana chichazobuda. Asi kugara pazvokudya hakubatsiri muviri wako kuti urambe uine utano hwakanaka, uye mapepa ose akayerwa haazongodzoki, asi kutungamirira kune boka guru revanhu. Izvo zvinoshandiswa zviri nyore - kudya kwakakodzera uye mararamiro anoshanda.

Caloric zvine zvekudya

Chero chikafu chinopinda mumuviri wedu chinopa simba. Chiyero chayo chinowanzoyerwa mu kilojoules kana kilocalories. Kana munhu achidya zvokudya zvakanyanya, ipapo simba rakawandisa rinoshandurwa kuva chidimbu chechidimbu uye rinoiswa pamwe chete mumuviri wose kusvika panguva yainodiwa. Kana, pane zvinopesana, kutsanya kunoitika, mafuta aya mafuta anoshandiswa kuita basa rinokosha revanhu. Nokudaro, munhu mumwe nomumwe anofanira kudya zvokudya zvakawanda zvakadai, simba iro raizove rakaenzana neiri rakashandiswa masikati. Muchiitiko ichi, hapana chigadzirwa chemasero kana kuderera kwacho kuchaitika. Nokudaro, kuverenga koriori yezinga inokosha zvikuru. Kana iwe ukagadzirisa kukanganisa kwayo, iwe unogona kuchengetedza uremu nekuchengetedzeka uye usinganzwi kuipa kwemuviri.

Nzira yekuverenga sei simba rinopedzwa?

Kusvika iye zvino, pane mazano anogona kunyatsoratidza zvakakwana simba raunoda kudya munhu. Kuyera kwekoriori yepamusoro kunoshandiswa pazviratidzo zviri nyore, zvakadai sekurema, urefu uye makore. Uyewo pano zvakakosha kuwedzera huwandu hwekuita basa. Kuti uverenge kuti ingani makorikori aunoda, unogona kushandisa maenzano akafanana neHarris-Benedict mazano kana shanduro inotevera - chimiro chaMifflin St. George.

Izwi rekushandura kukuru

Iko kushandiswa kukuru kwehuwandu hwemashandisirwo emagetsi mumuviri unowanikwa mumunhu muhukama hwakadzikama. Shure kwezvose, kunyange kana tisingafambi, asi, somuenzaniso, kungovata, kune zvakawanda zvayo mumitumbi yedu iyo tisingambofungi nezvayo. Izvi zvinosanganisira kupumha, basa remwoyo yemashuga, kubudiswa kwejusi rinokonzera, kushandiswa kwemasero matsva eganda, ropa uye kugadziriswa kwavo, kukura kwezvipikiri uye vhudzi, uyewo mamiriyoni emamwe maitiro emakemikari. Chimwe nechimwe chavo chinoda kushandiswa kwemazuva ose muupenyu. Kuverenga koriori yepamusoro kuchapa munhu kunzwisisa kwezvaanoda kuti ave nehupenyu hwakakwana. Zvinhu zvakawanda zvinokonzera kushanda kwemasabolism. Muvana, somuenzaniso, yakakwirira, sezvavari mukukura nguva dzose. Uye vakwegura vakaderera, nokuti kusvibiswa kwavo kwemaitiro kunonoka. Uyewo, hutano uye hutano hwepanyama hunoita izvi. Somuenzaniso, kana mukadzi ari kunyamwisa mwana, anoshandisa makirori akare kupfuura pane hupenyu hwehupenyu.

Iko kushandiswa kukuru kweHarris-Benedict mazano

Chimwe chezvienzaniso zviviri zvakafanana zvinokubatsira iwe kuverenga shanduko yako yekutanga ndiyo Harris-Benedict fomu. Inoratidza kuti caloric zvakagadzikana zvekudya hazvisi zvekurasikirwa, asi kungochengetedza uremu huripo panguva ino. Iyi shanduro yakakodzera kuvanhu vasingaendi mumitambo yakarongeka, nokuti varimi vemuviri, semuenzaniso, vane zvido zvakasiyana kwazvo. Sezvambotaurwa pamusoro apa, kudiwa kwekoriyori kunopesana nevakadzi vakasiyana, uye naizvozvo maitiro avo akasiyana zvakasiyana.

IHarris-Benedict rondedzero yevakadzi ndeyotevera: 655.1 + (9.6 × uremu hwemuviri mu kg) + (1.85 × hurefu hwemunhu mu cm) - (4.68 × makore mumakore). Izvi zvichabatsira chero mukadzi upi zvake asingatungamiri mararamiro anoshanda, tsvaka kuti mangani emakoriori pazuva raanoda kudya kuti agadzire hutori huripo huripo.

IHarris-Benedict rondedzero yevarume inoratidzika seiyi: 66.47 + (13.75 × uremu hwemuviri mu kg) + (5 × urefu mu cm) - (6.74 × makore mumakore).

Iko kushandiswa kwekutanga kwemufananidzo weMifflin weSan Jeron

Kuenzanisa kwechipiri kuchakubatsira iwe kuverenga yako shanduko yekutanga ndiyo nzira yaMifflin yeSt. George. Inofungidzirwa kuti ndeyechokwadi, sezvo Harris-Benedict maitiro akawanikwa kubvira kare muna 1919, uye kufamba uye rwiyo rwehupenyu hwevanhuwo zvavo zvakashanduka zvikuru kubvira ipapo. Izvi zvakaita kuti chokwadi ichocho chive nekanganiso ye5%. MuMafflin equation yaSaint-Jérard, hapana chinhu chakadaro, sezvo chakatorerwa muna 2005 uye chinowedzera kune munhu wemazuva ano. Inoparadzaniswawo zvepabonde.

Kuvanhu: (10 × kurema muikirori) + (6.25 × kupenya mu cm) - (5 × muzera mumakore) + 5.

Kune vakadzi: (10 × kuyerwa kwemuviri muikirori) + (6.25 × kupenya mu cm) - (5 × muzera mumakore) - 161.

Mushure mekunge iyi coejire inorongwa, inofanirwawo kutarisa chiyero chekuita kwemuviri wemunhu. Rimwe basa rinoratidzwa nenhamba kubva ku 1.2 kusvika ku9. Nokudaro, shanduko huru, iyo yakatove yakarongerwa, inowedzerwa nehuwandu hwebasa. Izvi zvinobatsira kunyatsonyatsoziva kuti simba rakawanda raunoda mumuviri wako.

Kushandisa mafomu

Kana munhu ane hanya nehutano hwake uye achida kuzviriritira mune imwe nzira, chirevo cheHarris-Benedict kana Mifflin Saint-Jehore chichava kwaari mubatsiri akanaka. Mushure mezvose, kana iwe uchiziva yako yekutanga metabolism, unogona kusarudza kuti ingani makiriji anodyiwa. Kana uremu hwako hukugadzirira iwe, asi iwe haudi kuwana mapaundi, usangopedza simba rakawandisa. Kana iwe uchida kushaya uremu, ingoita kuti uwane dambudziko mumagariro e-calorie, uye muviri wako uchatanga kuzvidzosera kubva munzvimbo dzomukati.

Nokudaro, kuziva chimiro chako chekutanga chinobatsira avo vanoda kuora muviri. Verengai zviri nyore nokusarudza imwechete kana kuti zvose zviri zviviri. Izvo zvinofanira kutorwa mupfungwa kuti Harris-Benedict rondedzero ichave yakwegura uye isingakoshi. The calculator, iyo ine zvakawanda zvingasarudzwa, uye iyo iripo, ichaita zvose zvakaoma kuverenga kwako.