Makamashin Basal ya ƙone (Ƙarfin hutawa)
Ma'anarsa
Ƙididdigar adadin kuzari da aka ƙone a hutawa don kula da ainihin ayyukan ilimin lissafi-numfashi, wurare dabam dabam, samar da kwayar halitta, da aikin gabobin jiki.
Me Yasa Yayi Muhimmanci
Basal/Huta kuzari yawanci yana lissafin kashi 60-75% na jimlar kashe kuzarin yau da kullun: -Jimlar mahallin makamashi- Fahimtar inda adadin kuzari ke tafiya -Gudanar da nauyi- Tushen don lissafin ma'auni na makamashi -Lafiyar jiki- Matsakaicin ƙananan ƙima na iya nuna al'amura -Tsarin abinci mai gina jiki- Tushen don shawarwarin abinci
Yadda Ake Aunawa
An ƙididdige shi daga bayanan bayanan ku ta amfani da daidaitattun daidaito (mai kama da tsarin Harris-Benedict ko Miffin-St Jeor): - Shekaru - Jima'i na Halittu - Tsayi - Nauyi
Muhimmi:Wannan ƙididdiga ce, ba ma'auni kai tsaye ba.
Matsakaicin Magana
Ya bambanta sosai da girman jiki:
| Factor | Tasiri kan BMR |
|---|---|
| Ƙarin ƙwayar tsoka | Babban darajar BMR |
| Girman girman jiki | Babban darajar BMR |
| Jima'i na maza | Yawanci BMR mafi girma |
| Yawan tsufa | Farashin BMR |
Matsakaicin manya:- Mata: 1,200-1,600 kcal / rana - Maza: 1,400-1,800 kcal / rana
Akwai bambancin mutum mai faɗi.
Confounders & Iyakance
- Ƙidaya kawai- Ba a auna kai tsaye ba
- Daidaitaccen tsari- Maiyuwa bazai dace da kowane nau'in jiki ba
- Baya daidaita- Ba a kama abubuwan da suka dace ba
- Tsarin jiki- Formules suna amfani da nauyi, ba tsoka / kitsen rabo ba
Amfani da Cases
- Jimlar kuzarin yau da kullun- Basal + Mai aiki = Jimlar kashe kuɗi
- Tsarin abinci- Kalori tushe bukatun
- Fahimtar metabolism- Magana don amfani da makamashi
- Kula da lafiya- Baseline fahimtar rayuwa