Na'urar ƙidayar BMR kyauta. Nemo ƙimar metabolism na asalinka ta amfani da dabarar Mifflin-St Jeor, Harris-Benedict, ko Katch-McArdle.
Na'urar ƙidayar BMR tana kimanta adadin kalori da jikinka ke ƙonewa yayin cikakken hutawa kawai don ci gaba da gudanar da muhimman ayyuka, ta amfani da nauyinka, tsawonka, shekarunka, da jinsi (ko nauyin jiki mara kitse, idan ka san kashi na kitsen jikinka) a cikin dabara da aka tabbatar.
1699 kcal/rana
BMR ɗinka
An sabunta na ƙarshe:
Na'urar Ƙidayar BMR
Ƙimar Metabolism na Asali shine adadin kuzarin da jikinka ke bukata kawai don ci gaba da rayuwa yayin cikakken hutawa — babu motsi, babu narkar da abinci, babu motsa jiki. Yana ba da wutar lantarki ga bugun zuciyarka, numfashinka, aikin ƙwaƙwalwarka, da ci gaba da gyara da maye gurbin salula a cikin jikinka. Ga yawancin mutane, BMR yana ƙunshe da yawancin kalori da suke ƙonewa a rana, tun kafin su tashi daga gado.
Saboda BMR tushe ne maimakon lamba tabbatacciya, ana kiyasta shi ta amfani da lissafi da aka gina daga bayanan jama'a game da nauyi, tsawo, shekaru, da jinsi. Waɗannan dabaru ba madadin aunawa a dakin gwaje-gwaje ba ne (indirect calorimetry), amma suna da isasshen daidaito ga tsara kalori na aiki, wanda ke sa su zama kayan aiki na ma'auni da masana abinci da ƙwararrun motsa jiki ke amfani da shi.
Zaɓar Dabara
Ma'aunin Harris-Benedict, wanda aka fara buga a 1919 kuma aka sake dubawa a 1984, na tsawon shekaru shine dabarar BMR ta asali. Bincike tun daga lokacin ya nuna cewa tana karkata zuwa ƙimanta BMR fiye da yadda yake a zahiri ga yawancin mutane, musamman waɗanda suke da ƙiba, saboda an samo ta ne daga jama'ar bincike da ba ta nuna faɗin nau'ikan jiki na yau ba.
Mifflin-St Jeor, wanda aka buga a 1990, an haɓaka shi musamman don gyara wannan kuma ya ci gaba da nuna ingantaccen daidaito a nazarce-nazarcen tabbatarwa a kan BMR da aka auna, wanda shine dalilin da ya maye gurbin Harris-Benedict a matsayin ma'auni a yawancin wuraren asibiti da motsa jiki. Katch-McArdle na amfani da hanya ta daban gaba ɗaya: maimakon amfani da jimillar nauyin jiki, tana lissafta BMR daga nauyin jiki mara kitse kaɗai, wanda ya sa ta zama zaɓi mafi tsauri ga duk wanda ya san kashi na kitsen jikinsa — musamman 'yan wasa da masu gina jiki, inda rabon kitse da tsoka ke bambanta sosai tsakanin mutane masu nauyi iri ɗaya.
Daga BMR Zuwa Bukatun Yau da Kullun
BMR yana gaya maka ne kawai abin da jikinka ke ƙonewa yayin kwance cikakke — bai haɗa da kuzarin narkar da abinci, motsi na yau da kullun, ko duk wani motsa jiki na hankali ba. Domin samun ainihin adadin kalori na yau da kullun, dole a ninka BMR da wani abin ƙarawa na ayyuka, daga kusan 1.2 ga rayuwa mafi zaman kashe wando har zuwa 1.9 ko fiye ga ayyuka masu buƙatar ƙwazon jiki sosai ko jadawalin horo mai tsanani. Wannan lambar da aka gyara ita ake kira TDEE, ko Jimillar Kuzarin da Ake Kashewa a Yau da Kullun.
Amfani da BMR kai tsaye a matsayin manufar kalori — maimakon a matsayin shigarwa ga babban lissafi — yana ɗaya daga cikin kurakurai da suka fi kowa yawa a tsara kalori, saboda zai wakilci tsananin rashi ga kusan kowa wanda ba ya kwance a gado, kuma ci gaba da cin abinci a wannan matakin yakan haifar da asarar tsoka da raguwar metabolism maimakon lafiyayyar asarar kitse.
La'akari na Aiki
Duk dabarun BMR matsakaita ne na jama'a, don haka ainihin ƙimar metabolism na kowane mutum na iya bambanta da kashi 10% ko fiye daga kiyasin saboda gado, nauyin tsoka, dalilai na hormone (haɗe da aikin thyroid), har ma da yadda mutum ya ci gaba da yin abinci na musamman a baya. Kiyasin farawa ne mai kyawun bayani, ba tabbataccen ganewar asali ba — an tsara shi don a daidaita shi bisa sakamakon ainihin duniya bayan makonni kaɗan.
Kashi na kitsen jiki, idan aka yi amfani da shi tare da dabarar Katch-McArdle, kansa kiyasin ne a yawancin lokuta (daga calipers, na'urorin bioelectrical impedance, ko kiyasin gani), don haka daidaitonsa yana shafar sakamakon BMR kai tsaye. Idan ba ka da aunawar kitsen jiki mai amintacce, Mifflin-St Jeor ta amfani da jimillar nauyin jiki gaba ɗaya za ta ba da kiyasi mai dogaro fiye da Katch-McArdle da wani kimanin da ba daidai ba.
Amfani na Aiki
Saita rashi ko ƙari na kalori
Yi amfani da BMR a matsayin farawa kafin a yi amfani da abin ƙarawa na ayyuka don nemo kalorin ci gaba da nauyinka.
Kwatanta sakamakon dabaru
Duba yadda kiyasin Mifflin-St Jeor, Harris-Benedict, da Katch-McArdle ke bambanta ga jikinka.
Bin diddigin canje-canjen metabolism cikin lokaci
Sake lissafta BMR yayin da nauyinka ko tsarin jikinka ke canzawa a lokacin shirin motsa jiki.
Tsara abinci mai gina jiki tare da sanannun kashi na kitsen jiki
Yi amfani da dabarar Katch-McArdle domin kiyasi bisa nauyin jiki mara kitse idan kana bin diddigin kitsen jikinka.
Fahimtar raguwar metabolism da ke da alaƙa da shekaru
Duba yadda kiyasin BMR ke canzawa yayin da shekaru ke ƙaruwa a nauyi da tsawo iri ɗaya.
BMR (Ƙimar Metabolism na Asali) shine adadin kalori da jikinka ke ƙonewa yayin cikakken hutawa domin ci gaba da gudanar da muhimman ayyuka — numfashi, yaɗuwar jini, samar da salula, da aikin gaɓoɓi. Yawanci yana kai kashi 60-75% na jimillar konewar kalori ta yau da kullun, don haka shine tushen saita duk wata manufa ta kalori, ko don rage nauyi, ci gaba da nauyi, ko ƙara tsoka.
Ana ɗaukar Mifflin-St Jeor a matsayin mafi daidaito ga jama'a gaba ɗaya kuma ita ce ma'auni da masana abinci ke amfani da shi tun tsakiyar shekarun 2000. Harris-Benedict dabara ce tsohuwa da ta fi karkata zuwa ƙimanta BMR fiye da yadda take a zahiri. Katch-McArdle ita ce zaɓi mafi tsauri idan ka san kashi na kitsen jikinka, saboda tana lissafta BMR daga nauyin jiki mara kitse maimakon jimillar nauyi — wanda ya fi muhimmanci ga mutanen da suke da ƙarancin kitse ko masu tsoka sosai.
A'a. BMR yana nuna kalorin da ake ƙonewa yayin cikakken hutawa kawai — bai haɗa da kuzarin da ake amfani da shi wajen tafiya, motsa jiki, narkar da abinci, ko ayyukan yau da kullun ba. Domin samun ainihin bukatar kalorinka ta yau da kullun, ana ninka BMR da wani abin ƙarawa na ayyuka (ana kiran wannan TDEE, ko Jimillar Kuzarin da Ake Kashewa a Yau da Kullun). Cin abinci daidai da BMR ɗinka zai dace ne kawai idan ka kwashe dukkan ranar kwance ba tare da motsi ba.
BMR yana raguwa da shekaru musamman saboda hankalin asarar tsoka a hankali, wanda ya fi aiki wajen metabolism fiye da nama mai kitse. Canje-canjen hormone su ma suna taka rawa. Ana nuna wannan kai tsaye a dabarun Mifflin-St Jeor da Harris-Benedict, waɗanda dukansu biyu ke cire wani abin da aka gina bisa shekaru — ma'ana mutane biyu masu nauyi da tsawo iri ɗaya za su sami ƙimar BMR mafi ƙasƙanci yayin da suke tsufa.
Eh, har zuwa wani matsayi. Gina tsoka ta hanyar horar da nauyi ita ce hanya mafi tabbaci na ɗaga BMR na dogon lokaci, saboda naman tsoka yana ƙona ƙarin kalori a lokacin hutawa fiye da naman kitse. Isasshen barci da guje wa cin abinci mai ƙarancin kalori sosai suma suna taimakawa wajen kiyaye BMR — tsananin rage cin abinci na iya sa jikinka ya rage ƙimar metabolism a matsayin martani na daidaitawa.