Menene ainihin METs, kuma Me Ya Kamata Ku sani Game da Su?

Wadatacce

• Menene MET?
• Yaya ake lissafin METs?
• Misalan METs don ayyuka daban-daban
• Menene kyakkyawar manufa don harba tare da METs?
• Menene haɗin tsakanin METs da adadin kuzari?
• Layin kasa

Wataƙila kuna sane cewa jikinku yana ƙone kuzari a kowane lokaci, komai abin da kuke yi.

Amma shin kun taɓa yin mamakin yadda yawan kuzarin da kuke ƙonawa a cikin yini, ko lokacin da kuke cikin manyan masu ƙona calori, kamar gudu ko ɗaga nauyi?

Aya daga cikin hanyoyin da za a lissafa kuɗin kuzarin jikin ku shine tare da daidaitattun abubuwa na rayuwa, wanda aka fi sani da METs. Kuna iya ganin METs akan kayan motsa jiki ko waɗanda masu horarwa na sirri suka ambata don taimaka muku auna aikin ku.

A cikin wannan labarin, za mu bincika yadda METs ke aiki, yadda za a lissafa su, da kuma yadda za a yi amfani da su don taimaka muku isa ga burin ku na dacewa.

Menene MET?

MET rabo ne na yawan kumburin kuɗinka na aiki dangane da yanayin hutun ku na hutawa. Yawan kuzari na rayuwa shine yawan kuzarin da aka kashe a kowane lokaci. Hanya ce ɗaya da za a iya kwatanta tsananin motsa jiki ko aiki.

MET ɗaya shine kuzarin da kuke ciyarwa yayin hutawa - hutunku ko ƙimar rayuwa. Don haka, aiki tare da ƙimar MET na 4 yana nufin kuna aiki sau huɗu da ƙarfi fiye da yadda za ku yi idan kuna zaune tsaye.

Don sanya shi cikin hangen zaman gaba, saurin tafiya a mil 3 ko 4 a kowace awa yana da darajar 4 METs. Igiyar tsalle, wanda shine aikin da ya fi ƙarfin gaske, yana da ƙimar MET na 12.3.

• METs = daidaitattun abubuwa.
• MET guda ɗaya an bayyana shi azaman makamashin da kuke amfani dashi lokacin da kuke hutawa ko zaune tsaye.
• Aiki wanda ke da darajar 4 METs yana nufin kuna yin ninkin bautar da huɗu fiye da yadda zaku yi idan kuna zaune tsaye.

Yaya ake lissafin METs?

Don ƙarin fahimtar METs, yana da taimako sanin ɗan kaɗan game da yadda jikinku ke amfani da kuzari.

Sel a cikin tsokoki suna amfani da iskar oxygen don taimakawa ƙirƙirar kuzarin da ake buƙata don motsa ƙwayoyinku. MET ɗaya kusan miliyon 3.5 ne na oxygen da aka cinye a kowace kilogram (kilogiram) na nauyin jiki a minti ɗaya.

Don haka, alal misali, idan ka auna nauyin 160 (kilogiram 72.5), za ka cinye mililita 254 na iskar oxygen a cikin minti ɗaya yayin da kake hutawa (72.5 kg x 3.5 mL).

Kudin kuzari na iya bambanta daga mutum zuwa mutum dangane da dalilai da yawa, gami da shekarunka da matsayin lafiyarka. Misali, wani matashin dan wasa da ke motsa jiki a kowace rana ba zai bukaci kashe irin wannan kuzarin ba yayin tafiya ta hanzari kamar wanda ya tsufa, mai yawan zama.

Ga mafi yawan tsofaffi masu koshin lafiya, ƙimomin MET na iya zama masu taimako wajen tsara tsarin motsa jiki, ko aƙalla auna yadda kake fita daga aikin motsa jiki.

MET ɗaya kusan miliyon 3.5 ne na oxygen da aka cinye a kowace kilogram na nauyin jiki a minti ɗaya.

Misalan METs don ayyuka daban-daban

Masu binciken da suka sanya ido kan amfani da iskar oxygen a cikin jijiyoyin mutanen da ke aiwatar da ayyuka daban-daban sun sami damar sanya dabi'un MET ga wadancan ayyukan. Wadannan dabi'un sun ta'allaka ne akan mutum mai nauyin kilo 70, ko kuma lbs 154.

Wannan jadawalin yana ba da ƙimomin MET na nau'ikan haske, matsakaici, da ayyuka masu ƙarfi.

Menene kyakkyawar manufa don harba tare da METs?

Heartungiyar Zuciya ta Amurka ta ba da shawarar aƙalla mintina 150 na motsa jiki mai motsa jiki kowane mako don ingantaccen lafiyar zuciya da jijiyoyin jini. Hakan yayi daidai da kusan minti 500 MET a kowane mako, a cewar.

Ta yaya kuka isa ga waɗancan burin - ko ta hanyar gudu, yawo, horar nauyi, ko kowane aiki - ba shi da mahimmanci fiye da kawai ƙoƙari don waɗannan maƙasudin.

Menene haɗin tsakanin METs da adadin kuzari?

Wataƙila kuna da masaniya game da adadin kuzari fiye da METs, musamman idan kun kula da adadin kuzarin da kuke cinyewa da ƙonawa kowace rana.

Abin da kuma wataƙila ku sani shine cewa yawancin oxygen tsokoki suna amfani da shi, yawancin adadin kuzarin da kuke ƙonawa. Abinda baza ku sani ba shine cewa dole ne ku ƙona kimanin adadin kuzari 3,500 don rasa laban 1 na nauyin jiki.

Wannan yana nufin idan kun rage yawan adadin kuzari na yau da kullun ta hanyar adadin kuzari 500 ko kuma ƙona karin adadin kuzari 500 kowace rana fiye da yadda kuke amfani da shi, ƙila za ku iya rasa fam a mako guda.

Don haka, idan kun san ƙimar MET na wani aiki, za ku iya gano adadin adadin kuzari da kuke ƙonawa? Da kyau, ƙila za ku iya zuwa da kimantawa kusa.

Tsarin da za a yi amfani da shi shi ne: METs x 3.5 x (nauyin jikinku a kilogram) / 200 = adadin kuzari da aka ƙona a minti ɗaya.

Misali, ka ce ka auna nauyin 160 (kusan kilogram 73) kuma kana taka leda maras matsi, wanda ke da darajar MET 8.

Dabarar zata yi aiki kamar haka: 8 x 3.5 x 73/200 = 10.2 adadin kuzari a minti daya. Idan kun yi wasan tanis na awa ɗaya, za ku ƙone kusan adadin kuzari 613.

Hakanan zaka iya bayyana wasan motsa jiki na wasan tennis daidai da mintuna 480 MET (8 METs x 60).

Layin kasa

MET hanya ce don auna kuɗaɗen kuzarin jikinku. Mafi girman ƙimar MET na wani aiki, ƙimar ƙarfin tsokoki zai buƙaci kashe don yin wannan aikin.

Sanin ƙimar MET na aiki na iya zama da taimako wajen kirga adadin adadin kuzari da kuke ƙonawa yayin motsa jiki.

Neman aƙalla mintuna 500 MET a mako shine kyakkyawar manufa don lafiyar lafiyar zuciya. Yadda zaka cimma wannan burin ya rage naka.

Kuna iya yin motsa jiki matsakaici, kamar tafiya mai saurin tafiya, cikin dogon lokaci. Ko zaka iya yin aiki mai ƙarfi, kamar gudu, don ɗan gajeren lokaci.