{"version":"1.0","provider_name":"Tatiana Poia","provider_url":"https:\/\/tatianapoia.com","author_name":"poia tatiana","author_url":"https:\/\/tatianapoia.com\/index.php\/author\/tatiana\/","title":"Metabolismul bazal - Tatiana Poia","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"D1d15froYn\"><a href=\"https:\/\/tatianapoia.com\/index.php\/2020\/09\/22\/metabolismul-bazal\/\">Metabolismul bazal<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/tatianapoia.com\/index.php\/2020\/09\/22\/metabolismul-bazal\/embed\/#?secret=D1d15froYn\" width=\"600\" height=\"338\" title=\"&#8222;Metabolismul bazal&#8221; &#8211; Tatiana Poia\" data-secret=\"D1d15froYn\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/* ]]> *\/\n<\/script>\n","thumbnail_url":"https:\/\/tatianapoia.com\/wp-content\/uploads\/2020\/09\/MBR-e1600771251132.jpg","thumbnail_width":862,"thumbnail_height":520,"description":"Deseori g\u0103sim o sumedenie de motive pentru a explica de ce m\u00e2nc\u0103m at\u00e2t de mult \u0219i numai atunci c\u00e2nd efectu\u0103m o verificare \u00een baza formulelor \u0219i a c\u00e2ntarului se \u00een\u021belege \u0219i originea kilogramelor care se adun\u0103 \u00een decursul vie\u021bii. A\u0219a deci, metabolismul bazal (MBR) reprezint\u0103 acel minim de energie de care are nevoie organismul pentru o bun\u0103 func\u021bionare a tuturor sistemelor, f\u0103r\u0103 a lua \u00een calcul o oarecare activitate fizic\u0103. \u00cen general se consider\u0103 urm\u0103toarele valori atunci c\u00e2nd vorbim de un consum standard de energie \u00een organism: ficat- 27% creier \u0219i sistemul nervos central- 19% mu\u0219chii scheletici- 18% rinichi- 10% inima- 7% alte organe- 19 % Astfel, chiar \u0219i o persoan\u0103 care are o activitate fizic\u0103 minimal\u0103, are nevoie de energie pentru buna func\u021bionare a organelor \u0219i a sistemelor vitale. Dar oare c\u00e2t este acest minim din perspectiva caloriilor.&nbsp; Pentru asta ne vin \u00een ajutor formulele care s-au ar\u0103tat de-a lungul anilor fiind cele mai practice \u00een stabilirea metabolismului bazal. Propun s\u0103 o lu\u0103m ca referin\u021b\u0103 pe cea a&nbsp; lui Mifflin-St Jeor, care este defapt \u0219i cea mai utilizat\u0103: Pentru b\u0103rba\u021bi: BMR = 10 x W + 6,25 x H \u2013 5 x A + 5 Pentru femei: BMR = 10 x W + 6,25 x H \u2013 5 x A \u2013 161, unde:&nbsp;&nbsp; W este greutatea corporal\u0103 \u00een kg H este \u00een\u0103l\u021bimea \u00een cm A v\u00e2rsta \u00een ani Acesta fiind minimul de care are nevoie organismul pentru men\u021binerea proceselor vitale, vom \u00eencerca s\u0103 apreciem c\u00e2t ar trebui alocat \u0219i pentru efortul fizic, dac\u0103 acesta exist\u0103. Valoarea BMR ob\u021binut\u0103 mai sus este \u00eenmul\u021bit\u0103 cu coeficientul activit\u0103\u021bii fizice care are 5 valori: tipul sedentar \u2013 dac\u0103 nu ave\u021bi o mi\u0219care constant\u0103, \u00eenmul\u021bi\u021bi BMR cu coeficientul 1,2. tipul activ u\u0219or \u2013 dac\u0103 face\u021bi exerci\u021bii 1 \u2013 3 zile pe s\u0103pt\u0103m\u00e2n\u0103, \u00eenmul\u021bi\u021bi cifra voastr\u0103 BMR cu coeficientul 1,375. tipul moderat activ \u2013 dac\u0103 face\u021bi exerci\u021bii 3 \u2013 5 zile pe s\u0103pt\u0103m\u00e2n\u0103, \u00eenmul\u021bi\u021bi cifra voastr\u0103 BMR cu coeficientul 1,55. tipul foarte activ \u2013 dac\u0103 face\u021bi exerci\u021bii \u00een mod regulat&nbsp; 6 \u2013 7 zile pe s\u0103pt\u0103m\u00e2n\u0103, \u00eenmul\u021bi\u021bi cifra voastr\u0103 BMR cu coeficientul 1,725. tipul extra activ \u2013 dac\u0103 sunte\u021bi sportiv profesionist \u0219i v\u0103 antrena\u021bi \u00een mod regulat 6 \u2013 7 zile pe s\u0103pt\u0103m\u00e2n\u0103 sau depune\u021bi o munc\u0103 fizic\u0103 grea, \u00eenmul\u021bi\u021bi cifra voastr\u0103 BMR cu coeficientul 1,9.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Cifra final\u0103 reprezint\u0103 consumul de energie \u0219i, prin urmare, cantitatea de calorii pe care trebuie s\u0103 o consuma\u021bi \u00een fiecare zi pentru a v\u0103 men\u021bine greutatea. Dac\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi, ar trebui s\u0103 consuma\u021bi mai pu\u021bine calorii \u0219i invers, dac\u0103 dori\u021bi s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi, trebuie s\u0103 consuma\u021bi mai multe calorii. Pentru \u00eenceput este suficient s\u0103 urm\u0103re\u0219ti c\u00e2teva zile aportul de energie pe care \u00eel ai din alimente \u00een compara\u021bie cu necesarul propriului organism. De obicei, dup\u0103 aceste calcule, persoanele singure ajung la concluzia necesar\u0103 \u0219i nu \u00ee\u0219i mai pun \u00eentreb\u0103ri inutile. Iar dac\u0103 acest calcul te va determina totu\u0219i s\u0103 fii mai prudent cu ceea ce m\u0103n\u00e2nci \u0219i \u00een ce cantit\u0103\u021bi, recomand s\u0103 nu faci un deficit mai mare de 10% din necesarul zilnic."}