Ubuso bw'ama kalori bisobanura kugabanya ama kalori umubiri wawe utwara kuruta uko ubasha gutwika. Abantu bakuru benshi batangira bafite ama kalori 500 atarimo ku munsi, bigaragaza ko bagabanya pound imwe buri cyumweru. Ugena ubwoko bwo kugabanya bugendanye n'umubiri wawe, ugahora ugabanya kugeza hejuru y'umubare muto utarenze, hanyuma ugahindura buri cyumweru cyangwa buri pound 10 zagabanyijwe.

TL;DR: Ibintu by'ingenzi ugomba kwibuka

  • Tangira hafi ya 500 kcal ku munsi munsi yawe utwika, cyangwa 15% kugeza 20% by'umubare wawe wose w'ama kalori utwika ku munsi niba ufite pound 20 cyangwa zirenze kugabanywa.
  • Shyiramo umubare w'ama kalori utwika nk'ubw'ingano y'umubiri wawe (basal metabolic rate) ubyibushye ku kigereranyo cy'umwitozo.
  • Ntugategure ama kalori munsi ya 1.200 kcal ku munsi (abagore) cyangwa 1.500 kcal ku munsi (abagabo) utarebye kwa muganga.
  • Itwararika ry' "3.500 kcal ni pound imwe" ribeshyera cyane, kuko ingufu zawe zigabanyuka uko ugabanuka.
  • Subiramo kwandika umubare w'ama kalori utwika buri cyumweru cyangwa buri pound 10 wagabanyije, icyo uzabona mbere.

Ubuso bw'ama Kalori, ntabwo ari izina ry'ibiryo, nibyo bituma ugabanya ibipimo

Ubuso bw'ama kalori bisobanura kugabanya ama kalori umubiri wawe utwara ku munsi, ku buryo umubiri wawe utwikira ikindi kintu ufite mu bubiko, cyane cyane amavuta. Ku bantu bakuru benshi bafite ibipimo byinshi, ama kalori 500 atarimo ku munsi ni ahantu heza ho gutangirira kandi bigaragaza ko wabona pound imwe (circa 454 g) ku cyumweru nk'uburyo bwa mbere.

Keto, amavuta make, porotini nyinshi, hamwe n'igihe udashobora gufungura byose bikora ku bw'uburyo bumwe. Nta kimwe muri byo gifite ubundi buryo bwo gutwikisha ama kalori. Bitandukanye gusa n'uburyo byoroshye kubona umuntu kugabanya ibyo afungura, ari ibintu byiza kandi bifite akamaro, ariko bitandukanye mu gufata no kubikurikiza, ntaho bihuriye no kumenya imikorere y'umubiri. Bityo, ikintu gikwiye kwitabwaho ni ingano y'ubuso bwawe, ntabwo ari izina ry'ikimenyetso.

Binakomeye kumenya aho ubuso bukomoka. Imikorere isanzwe y'umubiri itwika hafi 60% kugeza 70% by'ibyo utwika ku munsi, bivuze ko ibyinshi mu bikoreshwa bibaho wicaye, kandi ko igice kinini cy'ubusobان ubasha gukora kiboneka ku byo ufata aho kwirukana. Kandi umuvuduko urakenewe: CDC ivuga ko kwibagirwa buhoro buhoro bya pound 1 kugeza 2 ku cyumweru bishobora gutuma utiyongera.

Itwararika ry'ama Kalori 3.500 ni iry'ikinyoma, kandi ni yo mpamvu gahunda yawe igomba guhinduka uko ugabanyuka

Imibare izwi ivuga ko ama kalori 3.500 ari pound imwe, bityo kugabanya ama kalori 500 ku munsi ni pound imwe buri cyumweru iteka ryose. Ntabwo ariko. Iri twararika ryibazako uburenganzira bunoze kandi buhoraho ariko muburyo bwo kugabanya ama kalori ntaho bihuriye n'ibijyanye n'ibinyabuzima. Ku musozi w'ubusa uguma, imibare myiza yerekana ko wabona pound 6.4 mu mwaka umwe na pound 12.3 mu myaka 10, mu gihe ubundi buryo bwerekana pound 10.8 na pound 108.4 mu gihe gikomeye.

Impamvu iroroshye. Umubiri muto uba ukeneye ibikoresho bike, kandi imyitozo y'umubiri igabanyuka mu gihe cyo kugabanya, bityo ibyo ufata ni impinduka ntoya. NIH Body Weight Planner yashinzwe na NIDDK kugira ngo asimburwe n'itwararika ry'ama kalori 3.500, akoresheje uburebure, ibipimo, igitsina, imyaka, n'urwego rw'umwitozo kugira ngo amenye uko ama kalori yawe ahinduka mu mezi atariho ko yahindutse.

Icyo uhindura mu by'ukuri ni itwararika ugomba gukoresha: subiramo kwandika umubare w'ama kalori utwika buri cyumweru cyangwa buri pound 10 wagabanyije, icyo uzabona mbere. Ubuso bw'ama kalori 500 bwahariwe mu cyumweru cya mbere ntibukiri 500 mu cyumweru cya munani. Ni yo mpamvu ibisigaye by'uru rupapuro bikurikira mu buryo bumwe. Kubara, kugena ingano, kureba umubare muto, hanyuma ugahindura.

Kubara ubuso bwawe bw'ama kalori bifata intambwe eshatu, kandi abantu benshi bahagarara nyuma y'intambwe ya mbere

Niba ushaka kumenya uburyo bwo kubara ama kalori ubuso bw'ama kalori kuri wowe, hari intambwe eshatu, kandi ubusanzwe ibikoresho byinshi bihagarara nyuma y'ebyiri.

Intambwe ya 1: Shyiramo ubw'ingano y'umubiri wawe. Koresha formula ya Mifflin-St Jeor. Ku bagabo, BMR = 10 x ibipimo mu kg + 6.25 x uburebure mu cm, minus 5 x imyaka, plus 5. Ku bagore, imibare imwe irangirana na minus 161 aho kuba plus 5.

Intambwe ya 2: Ongera kureba k'umwitozo kugira ngo ubone total daily energy expenditure (TDEE):

  • 1.2 niba uri umugabanyi (akazi ku biro, imyitozo mike)
  • 1.375 niba uri umuto (imyitozo mike iminsi 1 kugeza 3 mu cyumweru)
  • 1.55 niba uri umucyeye (imyitozo ya buri cyumweru 3 kugeza 5)
  • 1.725 niba uri umuhanga cyane (imyitozo ikomeye iminsi 6 cyangwa 7 mu cyumweru)
  • 1.9 niba uri umuhanga cyane (akazi gafata ingufu hamwe no kwitoza buri munsi)

Intambwe ya 3: Gukuramo ubuso bwawe bwatoranijwe, hanyuma ugahindura igisubizo cy'umubare muto utarenze mbere y'uko wiyemeza. Iyo kontroli ya nyuma ni yo ntambwe abakoresha calculators benshi bashiraho, kandi ni yo ihagarika ubwoko bwo kugabanya bugaragara neza kugira ngo bugere ku byo uteganya.

Bikoreweho: umugore w'imyaka 35, ibipimo 80 kg na 165 cm, ufite imyitozo mike. BMR ye ni hafi 1.495 kcal. Byongerewe kuri 1.375, TDEE ye ni hafi 2.055 kcal. Kura 500 hanyuma intego ye ni hafi 1.555 kcal ku munsi, ibyo bigaragaza umubare utarenze. Inyandiko ebyiri. TDEE ishingiye ku formula irafunguka cyane ku muntu ku giti cye, bityo uyibone nk'umugambi wo gutangira kandi wite ku NIH Body Weight Planner aho, kuko nanone itunganya impinduka mu gihe. Kandi menya ko imyitozo irimo mu kibazo cyawe cy'umwitozo.

Ingano y'ubuso bwawe bw'ama kalori igomba kugenda uko ufite ibipimo byinshi kugabanywa

Ubuso bw'ama kalori bwo kugabanya ibipimo ni ikibazo abapfuye benshi basubiza hamwe nimibare, ni yo mpamvu umusomyi ufite ibipimo 140-lb n'umusomyi ufite ibipimo 260-lb bahabwa inama imwe. Koresha itwararika ryo gufata icyemezo aho. Niba ufite pound 20 cyangwa munsi yazo kugabanywa, fata ama kalori 300 kugeza 500 ku munsi. Niba ufite byinshi kuruta ibyo, fata 15% kugeza 20% bya TDEE yawe, bityo ubuso bugende n'umubiri ubushyira.

Kuva 10% kugeza 20% ya TDEE ni urwego rwiza. Nk'imibare yambere yoroshye, ama kalori 250 ku munsi ni pound igera kuri kimwe cya kabiri ku cyumweru, 500 kcal ni pound imwe, naho 750 kcal ni pound imwe n'igice. Shinga gahunda kuri 1% y'ibipimo by'umubiri ku cyumweru, bikurikije inama ya CDC.

Genzura kure kuruta uko wifuza. Kugabanya 5% kugeza 10% by'ibipimo by'umubiri, pound 10 z'umuntu ubarira 200 lb, biragabanyiriza impamvu z'indwara z'umutima, diyabete ya mbere, na diyabete ya kabiri. Hitamo ubuso bushobora kumara amezi atatu, ntabwo ari ibyumweru bitatu. Kugabanya bikomeye akenshi bipfana inzara kandi bigatuma ugabanya umubare w'ibikorwa buri munsi.

Ubuso bwa Kalori bukwiranye bufite umubare muto utagomba kurenga

Ubuso bwa kalori bukwiranye bugenwa n'aho amafuku yawe agera kimwe n'ubwoko bw'ubuso bwawe. Nk'itwararika ryo gutegura: ntugategure amafuku munsi ya 1.200 kcal ku munsi ku bagore cyangwa hafi 1.500 kcal ku munsi ku bagabo utarebye kwa muganga. Ingano isanzwe yo gufata buri munsi mu gihe cyo kugabanya ibipimo bikomeye yicaye hafi 1.200 kugeza 1.500 kcal ku bagore na 1.500 kugeza 1.800 kcal ku bagabo, kandi hasi cyane muri izo mbuga zifite akamaro nko kwibumbura, ntabwo ari intego.

Genzura mu buryo bw'umurongo. TDEE minus ubuso bwawe bwateguwe bugomba kuba hejuru y'umubare wawe muto. Niba ari uko bimeze, gabanya ubuso cyangwa wongere imyitozo aho kurya munsi. Ubuso buto bushobora kumara amezi ane buruta ubw'ibitero bikoreshwa inshuro eshatu. Ama kalori make cyane, hafi munsi ya 800 kcal ku munsi, ni ibibazo by'ibitaro bikoreshwa gusa. Mbere yuko uteganya igihe cyose, vugana na rwiyemezamirimo w'ubuvuzi kugira ngo uhabwe intego zikwiye aho kwihugisha umubare.

Amakosa abiri yo kwandika ahagarika ubuso bwa benshi mbere y'uko batangira

Icya mbere ni ukubakira inshuro ebyiri. Niba TDEE yawe yaturutse ku kibazo cy'umwitozo, imyitozo yawe irimo, bityo kurya ibinyuranye na "kalori zatwikiriwe" bituma ubuso bw'amafuku ubimaze kubara buhura. Hitamo uburyo bumwe kandi ubikomeze: TDEE ishingiye ku kibazo kidafite kurya, cyangwa TDEE ihagaritswe hamwe n'imyitozo yanditswe. Ntabwo ari byombi.

Dore ibyo abapfuye benshi bazakubwira: ibyo wafunguye bitangarizwa ko byaba byari munsi ya kimwe cya gatanu cyangwa kurushaho, bityo ubuso bw'ama kalori 200 kugeza 300 bwaba buri mu mibare yawe kandi ntibugaragare ku bipimo. Ibikoresho bisanzwe ni amavuta yo guteka, amavuta, ibinyobwa by'ama kalori, ibice by'ibiryo, ibiryo bimwe na bimwe byo guteka, n'iminsi mikuru ko ntawe wanditse.

Igisubizo ni cyo cyiza. Kwizirika ibintu bifite ama kalori menshi mu gihe cy'ibyumweru bibiri kugeza igihe ijisho ryawe ryemeye, kwandika buri munsi harimo ku wa gatandatu, kandi ugakurikiza amajyambere buri cyumweru bibiri kugeza ku byumweru bine aho gufata icyemezo ku mibare y'umunsi.

Ubuso bwinshi bw'ama Kalori bugaragaza mu mibare yawe mbere yo kwumva ubabaye

Ubuso bwinshi bw'ama kalori akenshi bwimenyesha mu mibare mbere yo kwimenyesha mu ngaruka. Hagarara kandi usubiremo niba uri kugabanya 1% by'ibipimo by'umubiri ku cyumweru mu bihe bibiri byikurikiranye, niba imisohorere itagenda neza cyangwa ihagaze, niba umutima wawe utera cyane, niba imbaraga zigabanyuka buri gihe, cyangwa niba gusinzira bigenda nabi kandi wumva uhumuka buri gihe.

Inkomoko zikwiye kwitonderwa zirimo unaniwe, kubabara, k'umagara, n'umutwe. Kugabanya byihuse kandi bigatuma wongera ibice bikomeye hamwe n'amavuta, bityo ugumye porotini nyinshi kandi wigishe imbaraga nibura kabiri mu cyumweru. Igisubizo ku kwihutira kwihutira ni ikintu utamenyereye: wongeramo 150 kugeza 250 kcal ku munsi hanyuma ubikore mu cyumweru mbere yo gufata icyemezo, aho kugabanya.

Niba isereri, ibikoresho by'umutima, cyangwa k'unaniwe bikomeye bigaragara mugihe urya, August's $39 online urgent care visit ni inzira nziza yo gukomeza. Umuganga wemewe muri Amerika areba ibimenyetso byawe kandi akemeza niba ugerageza cyangwa ibyo wanditse ari byo bikwiye. Gusura videwo ntishobora gutanga amaraso, gukoresha ECG, cyangwa gutanga ubuvuzi bw'iby Griffiths, bityo witege kwerekezwa aho ubyifuje.

Igihe ugomba guhagarika kugabanya ama kalori no kwipimisha

Hamagara 911 cyangwa jya mu bitaro bikoreshwa ku buryo bwihutirwa ubu niba:

  • Urahese cyangwa wumva urahosotse kugwa
  • Ufite ibikoresho by'umutima cyangwa ibababara mu gatuza
  • Urahinduka cyangwa urahagaze utazi aho uri
  • Ufata insulin cyangwa ikindi gikoresho cyo kugabanya isukari mu maraso kandi ugahinduka, ugashaka cyane, cyangwa ufite umwuka uhumuka nk'imbuto

Bimwe bibaho byihutirwa ariko ntabwo ari byihutirwa. Fata gahunda mu cyumweru gitaha niba:

  • Imisohorere irabuze kandi ibyo ufata ni bike
  • Isereri cyangwa k'unaniwe bikomeye mugihe uri kurya
  • Wagabanyije 5% by'ibipimo by'umubiri mu kwezi utabishaka
  • Ubona ibimenyetso byo kurya bibi: kugabanya bya kera, ubwoba bw'ibiryo, kurya cyane cyangwa kwihindura, cyangwa kubara ama kalori bidakaze ubuzima bwa buri munsi

Ibindi bikorwa bisaba inama mbere y'umunsi wa mbere. Vugana n'umuganga mbere yo gutangira niba:

  • Uri wundi cyangwa uri gusama
  • Ufata insulin cyangwa ikindi gikoresho cyo kugabanya isukari mu maraso
  • Ufite amateka y'imirire mibi
  • Ibiro byawe byari byarimo cyangwa munsi y'urwego rwiza
  • Uri munsi ya 18 cyangwa hejuru ya 65
  • Ufata imiti isaba gusubiramo ingano uko ibipimo byawe bihinduka

Niba utashobora kumenya muri izo nzego eshatu, August AI Symptom Checker y'ubuntu irashobora kugufasha kumenya ubwihutirwa mbere yo gufata icyemezo aho ugiye.

Ikibazo gikunze kwibazwa

Ntabwo ibipimo ngabanyijwe mu cyumweru cya mbere cy'ubusobanuro bw'ama kalori ari amavuta?

Akenshi ntabwo, nibura ntabwo byinshi muri byo. Kugabanya ibiryo, no kugabanya karubone, bituma glycogen ikomeza kugabanuka, kandi buri gramu ya glycogen ikomeza ingano nyinshi z'amazi. Ni yo mpamvu icyumweru cya mbere gishobora kugaragaza pound eshatu cyangwa enye zigabanyijwe. Ni impinduka nyayo ariko cyane cyane amazi, kandi umuvuduko uragabanyuka cyane nyuma y'aho.

Birashoboka kurya ubuso kandi ntubone impinduka ku bipimo?

Yego, kandi buri gihe mu cyumweru cyangwa bibiri. Impinduka z'ibirometero ku munsi zituruka kuri sodium, amazi, igihe cy'imisohorere, igogora ry'ibitaro, no kongera glycogen nyuma yo kwihuta cyane bishobora kurenga impinduka nyayo z'amavuta mu cyumweru. Kwizirika ku miterere imwe, hanyuma ugahindura amasaha abiri kugeza ku ane aho gufata uburyo bumwe cyangwa ngo utangire.

Ushobora kwandika ama kalori kugira ngo wowe ubuso?

Oya. Kwandika ni ikintu cyo gupima, ntabwo ari ubundi buryo. Abantu benshi bashyiraho urwego rwo kugabana ibice, kugabanya ibinyobwa bifite ama kalori, kurya porotini n'imboga mbere, cyangwa kwirukana isukari imwe. Kwihanganira ni igitekerezo: utanditse, ntushobora kumenya niba kwihanganira bisobanura ko gahunda ari bibi cyangwa ko ibikorwa byahindutse.

Ni sawa kugabanya ama kalori igihe uri wundi cyangwa uri gusama?

Oya, ntabwo ari gahunda wihaye. Imiterere yombi ihindura ibisabwa mu ntungamubiri n'ingufu byinshi, kandi kugabanya birashobora kugira ingaruka ku kwihuta kw'umwana cyangwa ku musozi w'amata. Kwita ku bipimo mugihe uri wundi cyangwa uri gusama bigomba gushyirwaho hamwe na rwiyemezamirimo wawe w'amateka cyangwa umubyaza, washobora kugira inama ku kintu gikwiye ku gihe, ibipimo byawe, n'amateka yawe.

Imiti yo kugabanya ibipimo nk'iya GLP-1 ikuraho kwirinda kugabanya ama kalori?

Oya. Nibyo bakora cyane cyane bibafasha kugabanya amafuku kuburyo bifasha no kwihangana, cyane cyane kubera kugabanyuka kw'ubushake no kwiyongera kwa mbere, aho kugabanya ibisabwa by'ingufu. Inkomoko zisa zirahari, kandi ikibazo cyo kwigumura ku ngufu kiremera, bityo porotini ihagije n'imyitozo ihagaritse ibikoresho bifite akamaro kurushaho, ntabwo ari munsi.

Igihe kimwe cy'ama kalori menshi kihagarika icyumweru cy'ubuvuzi?

Akenshi ntabwo. Ibyo urenza 1.000 kcal ku minsi itandatu kuri 500 kcal munsi y'ibyo utwika bikomeza kuba icyumweru cyose cyigabanyijwe. Icyangiza ibyakwangiza icyumweru ni ururimi rukurikira, aho umunsi umwe utagira inshuro enye. Wandike umunsi, ntugire ikindi uhindura, kandi ugumye kwandika amajyambere mu gupima kwawe buri cyumweru.

Ushobora gufata przerwy za gahunda ku bipimo bikomeye?

Rimwe na rimwe, kandi bikwiye gutekerezwa mu buryo bw'igihe kirekire. Icyumweru kimwe cyangwa bibiri ufata amafunguro ku bipimo byawe by'ubuzima by'ubuzima bitanga ubushake, ubuzima bw'imyitozo, n'imbaraga z'ubwigenge mudahinduye igabanyuka, mugihe ubuyobozi bukomeza gutanga imbaraga kuruta hejuru yazo. Ni ibintu byo gufata no kubikurikiza, bityo ubikoreshe igihe biboneka.

Iherezo: Ubuso bw'ama Kalori burakora iyo ubukomeje kwisuzuma

Ubuso bw'ama kalori bwo kugabanya ibipimo bigezweho kubyo kwihanganira gahunda, ntabwo ari ubuhanga bw'imibare yambere. Imirongo ine: shyiramo TDEE yawe (Mifflin-St Jeor BMR yagwiriwe n'umwitozo wawe, cyangwa NIH Body Weight Planner); fata 300 kugeza 500 kcal ku munsi niba ufite pound 20 cyangwa munsi yazo, cyangwa 15% kugeza 20% ya TDEE niba ufite byinshi; koresha ko ibisubizo biba hejuru ya 1.200 kcal ku bagore cyangwa 1.500 kcal ku bagabo; komisiyo buri cyumweru 4 cyangwa buri pound 10. Kumenya uburyo bwo kubara ama kalori ni igice cyoroshye. Umubare ni umugambi wo kugerageza iminsi ibiri kugeza ku ine, ntabwo ari impinduka zihoraho. Hagati ya komisiyo, umufasha w'ubuzima nk'August AI ashobora kugufasha kwandika ingufu, gusinzira, n'ibimenyetso by'icyumweru k'icyumweru no kwibaza ibibazo by'ururimi rusanzwe, nk'ikigamije kwita ku buvuzi aho kugira icyemezo.

Vugana igihe cyose cy'ama kalori n'umuganga mbere yo gutangira, cyane cyane niba ufata imiti isanzwe.

Ubusobanuro: Uru rupapuro ni impamvu z'amakuru gusa kandi ntibishobora kuba inama y'ubuvuzi. Koresha umuganga ufite ubuhanga kugira ngo ubone uburyo bwo kumenya no kuvura. Niba uri kugira ibibazo by'ubuvuzi, hamagara 911 cyangwa jya mu bitaro bikoreshwa ku buryo bwihutirwa.