Ifomula kaMifflin-San Geora: Ukwenza Kuhle Ukuze Ubalelwe Umehluko Wakho Wokushisa

Ifomula kaMifflin-San Geora iyindlela eyaziwa kakhulu yokubala i-basal metabolism (BMR). Ukwazi i-BMR yakho kungakusiza ukulawula isisindo sakho kahle futhi unqume ukuthi mangaki ama-calories owadingayo ukuze ugcine impilo.

Yini i-basal metabolism?

I-basal metabolism iyinani lama-calories elichithwa umzimba wakho ukhululekile ukuze ugcine imisebenzi eyisisekelo, efana nokuphefumula, ukuhamba kwegazi, nokuhlangana kwamaseli. Ukwazi i-BMR yakho, ungayiqonda kahle ukuthi mangaki amandla umzimba wakho owasebenzisayo, ngisho noma uphumile.

Ifomula kaMifflin-San Geora

Ifomula kaMifflin-San Geora yathuthukiswa ngeminyaka yama-1990 futhi yanamuhla ibhekwa njengenye yezindlela ezinembile.

Ifomula yokubala i-BMR:

• Kwabesilisa: 10 * isisindo (kg) + 6.25 * ukuphakama (cm) - 5 * ubudala (iminyaka) + 5
• Kwabesifazane: 10 * isisindo (kg) + 6.25 * ukuphakama (cm) - 5 * ubudala (iminyaka) - 161

Isibonelo sokubala

Ake sithathe isibonelo. Ake sithi ungumfana oneminyaka engu-30, isisindo sakho ngu-70 kg, kanti ukuphakama kwakho ngu-175 cm:

1. 10 * 70 = 700
2. 6.25 * 175 = 1093.75
3. 5 * 30 = 150
4. 700 + 1093.75 - 150 + 5 = 1648.75 (cishe ama-calories angu-1649)

Manje, uma ungumfazi onesisindo nokuphakama okufanayo, kodwa oneminyaka engu-30:

1. 10 * 70 = 700
2. 6.25 * 175 = 1093.75
3. 5 * 30 = 150
4. 700 + 1093.75 - 150 - 161 = 1452.75 (cishe ama-calories angu-1453)

Ngakho-ke, ungakhalipha ukwazi i-BMR yakho ngale fomula.

Kungani kubalulekile ukwazi i-BMR yakho?

Ukwazi i-BMR yakho, ungakwenza:

• Ukuhlola ukuthi mangaki ama-calories owadingayo ukuze ugcine isisindo.
• Ukubala ama-calories ukuze wehlise isisindo noma wengeze isisindo, ufaka izinga lokusebenza komzimba.
• Ukwenza ukukhetha okucacile mayelana nezinketho zakho zokudla nempilo.

Izinga lokusebenza komzimba

Ukuze ubale inani eliphelele lama-calories okudingeka ukukhipha, kubalulekile ukuqaphela izinga lakho lokusebenza:

Izinga lokusebenza Umthamo Ukungasebenzi (kancane noma akukho umsebenzi) BMR * 1.2 Umsebenzi ofanele (imfanelo ethile 1-3 izinsuku ngesonto) BMR * 1.375 Umsebenzi ophakathi (imfanelo ephakathi 3-5 izinsuku ngesonto) BMR * 1.55 Umsebenzi oncomekayo (ukuzivocavoca okuyingozi 6-7 izinsuku ngesonto) BMR * 1.725 Umsebenzi omkhulu (umsebenzi wezandla noma ukuzivocavoca kabili ngosuku) BMR * 1.9

Isiphetho

Ifomula kaMifflin-San Geora iyithuluzi elikhulu lokuqonda i-metabolism yakho nokulawula ukudla. Manje ukuthi usuyazi ukuthi ungayibala kanjani i-BMR yakho, sebenzisa leli thuluzi ukufeza izinhloso zakho zempilo kanye nefitamu.

Ungakhohlwa! Ukuze kube lula ukulawula ama-calories kanye ne-BJU, ungasebenzisa uhlelo lokusebenza oluzokwenza ukuthi uthumele izithombe zokudla, kanti i-AI yethu izothola ama-calories futhi ibonise i-BJU. Yenza isinyathelo ekuphileni okunempilo namuhla!