Ifomula kaHarris-Benedict ngokukhuluma okulula

Yini i-BMR?

Okokuqala, i-BMR yizinkulungwane zama-calories umzimba wakho owashisayo lapho uhlezi. Lena yinani elincane lempilo elidingekayo ukuze iphile: ukuphinga, ukuhamba kwegazi, kanye nokusebenza kwamathambo. Ifomula kaHarris-Benedict yasa kukhomba leli zinga, ibheka ubulili bakho, iminyaka, ukuphakama, kanye nesisindo.

Izibalo

Kukhona izinguqulo ezimbili zepharamitha - eyamadoda neseyabantu besifazane:

1. Yamadoda: BMR = 88.362 + (13.397 × isisindo ngekilograma) + (4.799 × ukuphakama ngecentimeter) - (5.677 × iminyaka)
2. Yabantu besifazane: BMR = 447.593 + (9.247 × isisindo ngekilograma) + (3.098 × ukuphakama ngecentimeter) - (4.330 × iminyaka)

Isibonelo sokubala

Ake sithi ungowesifazane, unesikhathi sokuphila esingu-70 kg, unokuphakama okungu-165 cm, futhi uneziminyaka ezingama-30. Beka lezi zifundo esibalo:

BMR = 447.593 + (9.247 × 70) + (3.098 × 165) - (4.330 × 30)
BMR = 447.593 + 647.29 + 511.17 - 129.9
BMR ≈ 1476.153 kalori

Ukwazi ngezinga lokusebenza

Kodwa lokho akukabi khona. Ukuze wazi ukuthi mangaki ama-calories adingekayo ukuze ugcine isisindo, kubalulekile ukuthola izinga lokusebenza. Lokhu kwenziwa ngombala:

• Impilo yokuhlala (ukuntuleka kokunyathela): BMR × 1.2
• Ukusebenza okuncane (ezilungiselelweni ezilula izinsuku ezi-1-3 eviki): BMR × 1.375
• Ukusebenza okulinganiselwe (ezilungiselelweni ezilinganayo izinsuku ezi-3-5 eviki): BMR × 1.55
• Impilo enezimo (imithwalo enzima izinsuku ezi-6-7 eviki): BMR × 1.725
• Impilo echitha amandla (imithwalo enzima kakhulu, umhlaba wokusebenza): BMR × 1.9

Kungani lokhu kubalulekile?

Ukuqonda inani lakho lama-calories kusiza hhayi kuphela ekwehliseni isisindo, kodwa futhi ekugcineni impilo nasemzimbeni. Uma ufuna ukunciphisa isisindo, kudingeka udale ukonakala kwe-calories, okusho ukuthi udinga ukudla okuncane kunezokuphuzwayo.

Izinto ezibalulekile

1. Ubunikazi: Umzimba ngamunye uhluke, ngakho-ke izibalo zingase zihluke. Qaphela izinto zakho kanye nezinto ozithandayo.
2. Ukulawulwa kokuphuma: Bheka njalo imiphumela yakho bese ushintsha imigomo nezindlela zakho.
3. Bhala kumuntu onolwazi: Uma unokungabaza noma izinkinga zezempilo, hlala uthanda izeluleko zabachwepheshe.

Isiphetho

Ifomula kaHarris-Benedict iyithuluzi elihle lokuqonda izidingo zakho zamakhalori. Ukuqonda ukuthi mangaki ama-calories adingekayo ukuze ugcine impilo nokuqapha isisindo kungaba isinyathelo sokuqala sokuphila impilo enempilo.

CTA

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