Harris-Benedict tātai mō te tātai BMR

Ko te raruraru o te taimaha te taikaha whakapawerawera i te rota o te iwi i roto i te ao hou. Kotahi merekara: "? Me pēhea te ki te ngaro taimaha, kahore dieting me te mahi" Kua roa te whakahoki i mohiotia: ko reira tata e taea. Ki te kore e te tangata e hiahia ana ki te huri i te tahi mea i roto i to ratou kai me te āhua noho, ka tetahi mea tupu. Otiia e kore e dieting te āwhina i tō tinana noho hauora, me te maka mea katoa Ng kore hoki noa, a ka arahi ki atu ara taonga taimaha. Ko te tino māmā te putanga - tōtika tika me te āhua kaha.

horomanga caloric

Tetahi kai e tomo to tatou tinana, ko te puna o te pūngao hoki ia. Kei te tikanga whanganga Ko tōna nui i roto i ngā mano waengao kilocalories ranei. Ki te kai te tangata rawa nui te kai, kei te tahuri te pūngao i te taikaha riro ki fatty kiko , me te te takoto whakanoho iho ki runga i te tinana noa te wa ka te hiahiatia ai. Ki te, i runga i te anga ke, tupu te reira hemokai, e pau enei kopa fatty mō te mahi noa te tangata. Ko te kupu, me pau tangata ia te nui o te pūngao kai e kia rite ki te utu o te akoranga o te ra i nei. I roto i te take i taua e kore e tupu ranei huinga taimaha, tona pirau ranei. Na reira, e mea faufaa te tātai o te pūngoi täkupu. Ki te whakaturia e koe tona takarepa, he reira taea ki te ngaro humarie taimaha, me te kore e ite i te pā tōraro i runga i te tinana.

Me pēhea te ki te tātai i te kohi mana?

I teie mahana, i reira he tātai e taea tika whakaatu te nui te pūngao e hiahia ana koe ki te pau i te takitahi. puritia Tātaitanga o pūngoi täkupu te i runga i ngā tawhā ohie pērā i taimaha, tiketike, me te tau. Hoki i konei ko te ki te tāpiri taumata mahi tinana. I roto i te tikanga ki te tātai rite pehea maha Calories e hiahia ana koe, ka taea e koe te whakamahi i whārite pēnei i te tātai Harris-Benedict ranei i muri mai - Tātai Mifflin San Zheora.

Ko te ariā o te pākia e basal

huaina te utu matua ko te taumata o te whakapaunga pūngao i roto i te tinana, i te mea tūturu i roto i te tangata i te okiokinga. I muri i te katoa, ara, ki te kore koutou e neke, engari, mo te tauira, tika ki te moe, tonu i reira he maha ngā tukanga e kore e ara whakaaro tatou i roto i to tatou tinana. ngā manawa, te pūnaha Cardiovascular, te hanga o enei wai pekitīlia, uri o ngā pūtau kiri hou, toto, me te whakakapi ratou, te tupu o whao me te makawe, me te miriona o ētahi atu tauhohe matū. Ia o enei titau te rere tamau o te pūngao puta noa to koutou ora. whakarato te tātai Calories ture māramatanga tangata o te mea hiahia ia mo te oraraa tonu. pā maha āhuatanga te pākia basal. I roto i te tamariki, mo te tauira, ko reira teitei, mai he ratou i roto i te tupu tamau. A i roto i te paari, ko raro no to ratou pākia pakanga te raro. Ano, takoto me te huru tinana o te pānga i runga i tenei tohu. Hei tauira, ki te ko te wahine ū, Ahatia ia he rota atu Calories atu te ora noa.

pākia basal i te whārite Harris-Benedict

Ko tētahi o nga whārite tino noa e rua e e te tauturu ia tātai koe tou auau pūkoro basal ko te tātai Harris-Benedict. E whakaatu ana te reira i kore ko te ihirangi pūngoi o te kai mo te ngaronga taimaha, engari anake ki te mau tonu te taimaha, e te mea e wātea ana i te kau. he pai hoki te iwi e kore e nei mahi hākinakina wā, no te mea bodybuilders, hei tauira, kua hiahia rawa rerekē tēnei tātai. Ka rite ki whakahuatia i runga ake, ko te whakaritenga pūngoi rerekē mō apeni e rerekē, me reira ngā tātai mo ratou paku rerekē.

Tātai Harris-Benedict mō wahine kua te puka e whai ake nei: 655,1 + (9,6 × taimaha i roto i te kg) + (1,85 × teitei i roto i te cm) - (4,68 × tau i roto i nga tau). Tenei e tauturu i tetahi wahine e kore e nei i ārahi te ora kaha, ki te mohio pehea te maha Calories te ra, me te reira ki te pau ki te mau tonu te taimaha ngā.

titiro Tātai Harris-Benedict mō tangata: 66,47 + (13,75 × taimaha i roto i te kg) + (5 × teitei i roto i te cm) - (6,74 × tau i roto i nga tau).

Basal auau pūkoro tātai Mifflin San Zheora

Te whārite tuarua, e e te āwhina ki a koe te tātai i tō auau pūkoro basal, ko te tātai Mifflin San Zheora. Kei te whakaaro te reira atu pono, mai te i mawehe atu te tātai te Harris-Benedict i 1919, engari kua puta ke te tere me te manawataki o te ora o te iwi noa mai. arahina tenei ki te meka e te mea he hapa o e pā ana ki te 5%. I roto i te whārite Mifflin San Zheora kore e tīari reira, mai i whakawhanakehia ai i te 2005 me te he atu arotahi i runga i te tangata o nāianei. Kei te tahuri iho hoki te reira na roto i te ira tangata.

Hoki nga tangata: (10 × taimaha i roto i kg) + (6,25 × teitei i roto i te cm) - (5 × tau i roto i nga tau) + 5.

Hoki te wahine: - (5 × tau i roto i te tau) - 161 (10 × taimaha i kg) + (6,25 × teitei i roto i te cm).

Kia tatau tenei whakarea te, me whakatau hoki e matou te tohu o te mahi tinana. tohu Mahi motuhake he maha i 1.2 ki te 1.9. Na reira, ko te auau pūkoro basal, e kua nei kiia, whakanuia e te tohu o te mahi. E āwhina ana tēnei ki te atu tika te whakatau te nui o te pūngao e hiahiatia ana mo koutou tinana.

Ko te whakamahi o ngā tātai

Ki te he āwangawanga e pā ana ki to ratou hauora, he tangata, me te hiahia ki te mau tonu ake i roto i te puka ngā, te tātai ko te Harris-Benedict Mifflin San Zheora ranei ka waiho he kaiawhina pai hoki ia. I muri i te katoa, ka matau koutou to koutou auau pūkoro basal, ka taea e koe te whakatau i te tini o Calories kia pau koutou. Ki te he māhorahora ana ki tou taimaha koe, engari e kore koe e hiahia ana ki te riro taimaha, tika e kore e pau pūngao i te taikaha. Ki te hiahia koe ki te ngaro taimaha, koe hanga noa he tarepa i roto i Calories, a ka tīmata i tō tinana ki te pau i te reira i rāhui ā-.

Ko te kupu, te matauranga o te utu taketake e nui te āwhina dieters. Tātaitia te reira noa, ki te tīpako koe tetahi ranei e rua o nga kōwhiringa. Kia mahara ki e pakeke me iti whai hua ko te tātai Harris-Benedict. Calculator, e te rota o kōwhiringa, me ratou e wātea ana, ka mahi i nga tātaitanga matatini hoki koutou.