Ngaba i-NIH Yenze nje eyona Calculator yokuPhulukana noBunzima?

Umxholo

• Uphengululo lwe

Ukuphulukana nobunzima kuyehla kufomula ethile, esekwe kakuhle: Kuya kufuneka utye ama-3 500 ngaphantsi (okanye utshise ama-3 500 ngaphezulu) kweekhalori ngeveki ukuphalaza iponti enye. Eli nani lisusela emva kwiminyaka engama-50 xa ugqirha ogama linguMax Washnofsky wabala ukuba umntu othile unokufuna ukunciphisa ii<em>kilojoule ngama-500 yonke imihla ukuze anciphise umzimba. Ingxaki kuphela? Eli nani alichanekanga ngokwenene kuye wonke umntu. (Kodwa kuyanceda! Fumanisa ngakumbi Ngaba ufanele ubale iiCalori ukuze wehlise ubunzima?)

Ngethamsanqa, amaZiko ezeMpilo eSizwe enze icalculator ekhethekileyo ngakumbi kwaye ichanekile, ebizwa ngokuba yi-Body Weight Planner (BWP). Isibali-manani asenziwe nguMD, kodwa endaweni yoko sisazi semathematika se-NIH uKevin Hall, Ph.D. IHolo yahlalutya ezona zifundo zibalaseleyo zokuphulukana nobunzima phaya emva koko yakha ialgorithm ebandakanya zonke izinto ezi zifundo zingqineke zinempembelelo enkulu ekulahlekeni kobunzima.

Yintoni eyenza le ikhalityhuleyitha yokunciphisa umzimba ibhetele kakhulu kunabanye? Ikucela ukuba uphendule imibuzo eqhelekileyo efana nobudala, ubunzima bangoku, ubunzima bomgomo, kunye nexesha elibekiweyo ofuna ukusebenza ngalo, kodwa uphinda ucelwe kwinqanaba lomsebenzi wakho womzimba kwisikali sika-0 ukuya ku-2.5 kunye nepesenti ngqo. uzimisele ukutshintsha umsebenzi wakho womzimba ngokufikelela usukelo lwakho. Kwaye ekubeni uninzi lwethu lungawazi la manani phezulu kwentloko yethu, iHolo idale iseti yobukrelekrele kwimibuzo esiyiphendulayo. Ukumisela ipesenti ozimisele ukuyitshintsha, ikhalityhuleyitha iyabuza "Ndiceba ukongeza ukukhanya / ukuhamba / ukuhamba ngamandla / ukubaleka / ukukhwela ibhayisikile imizuzu emi-5/50/120, 1/5/10 amaxesha ngemini / ngeveki" ukhetho kwimizuzu emihlanu phakathi kwe-0 ne-120, kunye nayo yonke imvamisa phakathi kwe-10 ukuya kwi-10). Eli nqanaba lokubalula lingena kwi-nitty-gritty yeyiphi isixa esifanelekileyo sokuzilolonga-kwaye ke ngenxa yokutsha kweekhalori wena ngokukodwa.

Umzekelo, ukuba unama-135 eepawundi kwaye uzilolonga kancinci, i-BWP iqikelela ukuba ungatya iikhalori ezingama-2,270 ngosuku ukugcina ubunzima bakho bangoku. Kodwa kuya kufuneka usike iikhalori ezingama-400 ngosuku-100 ngaphantsi kwesiphakamiso esisezantsi-sokulahla iiponti ezintlanu ngenyanga (ngokubaleka imizuzu engama-30 kabini ngeveki). (Funda malunga neBongo yakho: Ukubala kweCalorie.)

"Esona siphoso sikhulu ngomgaqo we-500-calorie kukuba sithatha ukwehla kobunzima kuya kuqhubeka ngendlela ehambelana nexesha," utshilo uHall. Ihlabathi lembaleki. "Akunjalo indlela umzimba ophendula ngayo. Umzimba yinkqubo enamandla kakhulu, kwaye utshintsho kwinxalenye enye yenkqubo ihlala ivelisa utshintsho kwezinye iindawo."

Abantu bafuna intsilelo yekhalori eyahlukileyo yokulahla iponti enye, kuxhomekeke kubunzima bayo bangoku-oko kuthetha ukuba ukuba ujonge ukuphalaza inani eliphezulu leeponti, intsilelo yekhalori iya kwahluka kwiiponti ezili-10 zokugqibela kunoko yayiyeyokuqala eli-10.

Ngelixa i-100-calories-a-day-day-mehluko isenokungabonakali ngathi ininzi, loo nto yiglasi enye yewayini ngobusuku. Kwaye xa icwangciswe ngolo hlobo, sicinga ukuba uya kuvuma-esi sibali-manani asinakukunceda nje usete iinjongo zokwehla kobunzima obusengqiqweni, kodwa sikuncede ukonwabele ukuba sempilweni ngakumbi.

Uphengululo lwe