Contents
- ʻO ka hopena o ka metabolism basal i ka helu o ka pohō kaumaha
- Nā kumu e hoʻopili ana i ka uku metabolic basal
- Pehea e hoʻoholo ai i ka helu metabolic basal
- I ka ho omaulia ana o ka hokio ikehu no nā kāne (ka metabolism maʻamau, Kcal)
- I ka ho omaulia ana o ka ikehu hokii no na wahine (walaʻauʻana metabolism, Kcal)
ʻOi aku ka neʻe ʻana o ka lālani kokoke
Kuhi ka ʻatikala i nā nīnau aʻe:
- ʻO ka hopena o ka metabolism basal i ka helu o ka pohō kaumaha
- Nā kumu e hoʻopili ana i ka uku metabolic basal
- Pehea e hoʻoholo ai i ka helu metabolic basal
- I ka ho omaulia ana o ka hokii ikehu no na kane
- I ka ho omaulia ana o ka ikehu no ka wahine
ʻO ka hopena o ka metabolism basal i ka helu o ka pohō kaumaha
ʻO ka metabolism basal kahi ana o ka hoʻolilo ikehu ma ka hoʻomaha. Hōʻike ʻia ka metabolism maʻamau e ka pae haʻahaʻa o nā kaʻina hana pono no ke kino e kākoʻo mau ana i nā ʻano ʻano like ʻole a me nā ʻōnaehana o ke kino o ke kanaka (ka hana ʻāʻī, ka hanu, ka hana ate, ka puʻuwai, etc.). E pili ana i ka waiwai o ka metabolism basal, hiki ke hoʻoholo ʻia nā hōʻailona o ka metabolism ikehu o ke kino (ka hoʻohana ʻana i ka calorie i kēlā me kēia lā) me ka hoʻohana ʻana i nā ʻano hana like ʻole me nā ʻano ʻike o ka hana kino a me ka ʻoihana i ka lā.
Nā kumu e hoʻopili ana i ka uku metabolic basal
Hoʻololi nui ʻia ka waiwai o ka metabolism basal (ma ka awelika) e nā kumu ʻekolu: ka makahiki, ke kāne a me ke kaumaha o ke kino.
Ka awelika nā mākala ma nā kāne kiʻekiʻe ma 10-15%. ʻAneʻane like ka nui o nā wahine i nā meaola adipose, nā hopena i kahi helu metabolic basal haʻahaʻa.
Hoʻoholo ka hilinaʻi like a hoʻohuli manaʻo o ka makahiki o ke kanaka e ka nui o ka metabolism pono. Lilo ka nui o ka helu kanaka i ka nui o ko lākou puʻupuʻu me ka makahiki - i kēlā me kēia makahiki e emi ka hana kino a me ka pilikanaka.
He hopena pololei ka paona o ke kino ma ka helu metabolic basal - ke kaupaona keu kahi kanaka, ʻoi aku ka nui o ka ikehu i lilo i kekahi neʻe a i ʻole neʻe (a ma aneʻi ʻole he mea nui ka mea e neʻe ai - nāʻiʻo musele a i ʻole nā aʻa adipose).
Pehea e hoʻoholo ai i ka helu metabolic basal
Hoʻomaulia ka calculator ʻai hoʻohaʻahaʻa kaumaha i ka helu metabolic basal e like me nā ʻano ʻehā (e like me Dreyer, Dubois, Costeff a me Harris-Benedict). Basal metabolic waiwai i lawe ʻia e nā ʻano hana e ʻokoʻa iki paha. No nā helu hope loa, ua hoʻohana ʻia ke kumumanaʻo Harris-Benedict, ma ke ʻano he ākea āpau.
Wahi a nā palapala hoʻomalu o ka mokuʻāina, no nā helu helu e pili ana i ka loiloi o nā ʻano ikehu o ke kino, pono e hoʻohana pākaukau ʻai ikehu e ka moekolohe, ka makahiki a me ke kaumaha o ke kino (akā ʻo nā palena o nā makahiki he 19 mau makahiki, a me ke kaupaona 5 kg. - no laila, hoʻokō ʻia ka helu e nā ʻano pololei aʻe, a ʻo ka lua, ʻo ka palena kaumaha o luna no nā wahine 80 kg, a ma nā hihia ʻaʻole maopopo lawa.
I ka ho omaulia ana o ka hokio ikehu no nā kāne (ka metabolism maʻamau, Kcal)
Makahiki Kaumaha | 18-29 makahiki | 30-39 makahiki | 40-59 makahiki | 60-74 makahiki |
---|---|---|---|---|
50 kg | 1450 | 1370 | 1280 | 1180 |
55 kg | 1520 | 1430 | 1350 | 1240 |
60 kg | 1590 | 1500 | 1410 | 1300 |
65 kg | 1670 | 1570 | 1480 | 1360 |
70 kg | 1750 | 1650 | 1550 | 1430 |
75 kg | 1830 | 1720 | 1620 | 1500 |
80 kg | 1920 | 1810 | 1700 | 1570 |
85 kg | 2010 | 1900 | 1780 | 1640 |
90 kg | 2110 | 1990 | 1870 | 1720 |
I ka ho omaulia ana o ka ikehu hokii no na wahine (walaʻauʻana metabolism, Kcal)
Makahiki Kaumaha | 18-29 makahiki | 30-39 makahiki | 40-59 makahiki | 60-74 makahiki |
---|---|---|---|---|
40 kg | 1080 | 1050 | 1020 | 960 |
45 kg | 1150 | 1120 | 1080 | 1030 |
50 kg | 1230 | 1190 | 1160 | 1100 |
55 kg | 1300 | 1260 | 1220 | 1160 |
60 kg | 1380 | 1340 | 1300 | 1230 |
65 kg | 1450 | 1410 | 1370 | 1290 |
70 kg | 1530 | 1490 | 1440 | 1360 |
75 kg | 1600 | 1550 | 1510 | 1430 |
80 kg | 1680 | 1630 | 1580 | 1500 |
I ke kolu o ka helu ana ma ka calculator no ke koho ana i na mea ai no ka poho kaumaha, i na hopena o ka helu ana i ka basal metabolic rate no na mea a pau i hoohana 'ia i keia manawa (e like me Dubois, e like me Dreyer, e like me Harris-Benedict a e like me Costeff. ) hāʻawi ʻia. ʻOkoʻa paha kēia mau waiwai mai kekahi i kekahi, akā kūpono i loko o nā palena i hōʻike ʻia ma nā papa no ka helu ʻana i ka hoʻohana ʻana o ke kino, a hoʻokō kekahi i kekahi.