Amakholori Ayadingeka Ngosuku

-Delile

• Uyazibuza ukuthi mangaki ama-calories owadinga usuku ngalunye? Lokho kuya ngamakhalori ashiswe ngosuku!
• ISINYATHELO 1: Thola i-RMR yakho
• ISINYATHELO 2: Faka isici kumakholori akho ansuku zonke ashiswe ngesikhathi sokuzivocavoca
• Buyekeza kwe-

Uyazibuza ukuthi mangaki ama-calories owadinga usuku ngalunye? Lokho kuya ngamakhalori ashiswe ngosuku!

Ikhalori isilinganiso noma iyunithi yamandla; ama-calories ekudleni okudlayo kuyisilinganiso senani lamayunithi wamandla okunikezwa ukudla. Lezo zingxenye zamandla bese zisetshenziswa ngumzimba ukwenza umsebenzi womzimba, kanye nazo zonke izinqubo ze-metabolic, kusukela ekulondolozeni ukushaya kwenhliziyo yakho nezinwele ezikhulayo kuze kuphulukise idolo elikhutshiwe nokwakha imisipha. Isisindo somzimba sehlela esilinganisweni esilula samakholori kokuthi (kusuka ekudleni) uma kuqhathaniswa namakholori ashiswe ngesikhathi sokuzivocavoca kanye nokunye ukuvivinya umzimba.

Sebenzisa le fomula edingekayo ngosuku ukuthola ukuthi mangaki amakholori okufanele uwadle:

ISINYATHELO 1: Thola i-RMR yakho

I-RMR = 655 + (9.6 X isisindo sakho ngamakhilogremu)

+ (1.8 X ukuphakama kwakho ngamasentimitha)

- (4.7 X iminyaka yakho eminyakeni)

Qaphela: Isisindo sakho ngamakhilogremu = isisindo sakho ngamakhilogremu sihlukaniswe ngo-2.2. Ukuphakama kwakho ngamasentimitha = ukuphakama kwakho ngamasentimitha kuphindwe ngo-2.54.

ISINYATHELO 2: Faka isici kumakholori akho ansuku zonke ashiswe ngesikhathi sokuzivocavoca

Phindaphinda i-RMR yakho ngento efanele yomsebenzi:

Uma uhlezi (umsebenzi omncane noma ungekho): RMR X 1.2

Uma usebenza kancane (ukuzivocavoca okulula / ezemidlalo izinsuku eziyi-1-3 ngesonto): RMR X 1.375

Uma usebenza ngokulingene (ukuzivocavoca okulingene / ezemidlalo izinsuku ezingama-3-5 ngesonto): RMR X 1.55

Uma usebenza kakhulu (ukuzivocavoca/imidlalo ekhandlayo izinsuku ezingu-6-7 ngesonto): RMR X 1.725

Uma usebenza ngokweqile (ukuzivocavoca kanzima nsuku zonke, ezemidlalo noma umsebenzi womzimba noma ukuqeqeshwa kabili ngosuku): RMR X 1.9

Umphumela Oshisiwe Wamakhalori: Isibalo sakho sokugcina, esisuselwe kumakhalori ashiswe ngosuku, simele inani elincane lamakholori adingekayo ngosuku ukuze ulondoloze isisindo sakho samanje.

Buyekeza kwe-