Metabolism Review

Mõõtmine

Kuidas mõõdetakse inimese energiakulu

Ainevahetuse kiirus on üks kõige mõõdetavamaid asju sinu kohta ja üks kõige järjekindlamalt valesti kirjeldatud.

Updated 3 min read 40 citations Evidence strength 5/5

Veresuhkrumõõtja, mille pessa on sisestatud testriba
Roy Zuo · CC BY-SA 4.0 · Wikimedia Commons

Neli komponenti

Millest koosneb sinu päevane energiakulu
KomponentLigikauduKui varieeruv
Puhkeoleku ainevahetuse kiirus60-70% koguhulgastMääratud peamiselt rasvavaba massi järgi
Toidu termiline efekt~10% tarbitud toidustVeidi kõrgem valgurikka toitumise korral
TreeningaktiivsusVäga varieeruvKõik, mida teadlikult teed
Treeninguväline aktiivsus (NEAT)Ettearvamatu tegurVarieerub mitmekordselt nii inimeste vahel kui ka ühe inimese sees

NEAT-is peitub suurem osa tegelikust inimeste vahelisest erinevusest — nihelemine, kehahoiak, spontaanne liikumine. See on ka komponent, mis dieedi ajal vaikselt väheneb, ja see moodustab suure osa sellest, mida inimesed tajuvad oma ainevahetuse „aeglustumisena“.

Kahekordselt märgistatud vesi

Selle võrdlusmeetodi puhul jood vett, mis on märgistatud vesiniku ja hapniku stabiilsete isotoopidega, ning seejärel jälgitakse nende erinevat eritumiskiirust. Nende vahe peegeldab süsihappegaasi tootmist ja seega energiakulu ühe kuni kahe nädala jooksul tavapärases elus. Meetod on kulukas, kuid vaieldamatu.

Süstemaatiline ülevaade sel viisil täiskasvanutel mõõdetud koguenergiakulust annab hetkeseisu pildi [2], ja koondanalüüsid on andnud hinnanguid nii puhkeoleku kui ka koguenergiakulu kohta erinevates populatsioonides [4][5]. Krooniliste haigustega laste uuringud näitavad sama metoodika rakendamist seal, kus ennustusvalemid ebaõnnestuvad kõige rängemalt [1].

Kahekordselt märgistatud vesi võrdlusmeetodina

Miks sinu aktiivsusmonitor on sinu rakendusega eri meelt

Metaanalüüs valideeris toitumise hindamise meetodid kahekordselt märgistatud vee vastu [3]. Tulemus on ebamugav, kuid järjekindel: inimesed alaraporteerivad oma toidutarbimist märkimisväärselt, ja alaraporteerimine on suurem suurema kehakaaluga inimestel. See ei ole tahtlik pettus — portsjonite hindamine on tõeliselt raske, ja mitte ükski toidupäevik ei kajasta täpselt küpsetusõli kogust.

Energiakulu poolel on ennustusvalemeid süstemaatiliselt võrreldud tervete täiskasvanute ja sportlaste seas, ning puhkeoleku ainevahetuse kiiruse korrektseks mõõtmiseks on olemas parimate praktikate juhised. Kõik need on populatsiooni keskmised, mille individuaalne veapiir on mõnisada kilokalorit.

Energia kättesaadavus, mitte ainult tarbimine

Igaühele, kes treenib tõsiselt, on oluline eraldi mõiste: energia kättesaadavus on tarbimine miinus treeningukulu, suhestatuna rasvavaba massiga. Krooniliselt madal kättesaadavus pärsib füsioloogilist funktsiooni juba ammu enne, kui see näeb välja nagu söömishäire. Randomiseeritud uuring leidis, et madal energia kättesaadavus vähendas müofibrillaarset ja sarkoplasmaatilist valgusünteesi, ja selle probleemi lahendamiseks on katsetatud toitumisalase harimise sekkumisi.

Uni mõjutab kõike sellest — unepiirang muutis randomiseeritud uuringus kaalulanguse koostist, ja une pikendamine muutis objektiivselt mõõdetud energiatarbimist [6]. Rohkem meie une tõenduspõhisuse lehel.

Kas toitumise koostis muudab energiakulu?

Veidi, ja mõju suurus on tõeliselt vaieldav. Silmapaistev randomiseeritud uuring vaatles energiakulu kaalulanguse säilitamise ajal madala süsivesikusisaldusega dieedil [7] ja tuvastas erinevuse; sellest ajast on analüüsi üle palju vaieldud. Ausalt öeldes on iga mõju väike võrreldes erinevusega selle vahel, mida inimesed arvavad söövat, ja selle vahel, mida nad tegelikult söövad.

Korduma kippuvad küsimused

Kas mul on aeglane ainevahetus?
Peaaegu kindlasti ei ole see määral, mis seletaks kaaluprobleemi. Kehakoostist arvesse võttes varieerub puhkeoleku ainevahetuse kiirus inimeste vahel palju vähem, kui arvatakse — ja toitumise jälgimise mõõtmisviga on palju suurem.
Kas ainevahetuse test jõusaalis on seda väärt?
Kaudne kalorimeetria võib olla täpne, kui see tehakse õigetel tingimustel — tühja kõhuga, puhanuna, korrektselt kalibreeritud seadmega. Enamik kommertsteste neile tingimustele ei vasta.
Kas sagedasem söömine kiirendab ainevahetust?
Ei. Toidu termiline efekt sõltub söödud toidu kogusest, mitte sellest, mitmeks toidukorraks see jaotatakse.
Miks mu kaalulangus peatus?
Energiakulu langeb kehamassi langedes, ja tarbimine hiilib üles, kui tähelepanelikkus hajub. Mõlemad on tavapärased. Vaata ainevahetuse kohanemine.
Glükoomeeter ja selle tarvikud lamedal pinnal
Roy Zuo · CC BY-SA 4.0 · Wikimedia Commons

Seotud lugemine

Selle lehe aluseks olevad tõendid Virnastatud tulpdiagramm, mis näitab sellel leheküljel viidatud 30 publikatsiooni jaotust uuringutüübi kaupa. 9164meta-analysis (9)randomised trial (16)review (1)other (4)
30 publikatsiooni, 1989–2026. See on segu, kus on nii uuringuid kui ka koondülevaateid, ja sellisest lähtepunktist on põhjuslikkuse kohta väite esitamine põhjendatud. Allikas: selle lehe oma viidete loetelu allpool.

References

Every citation below links to the original peer-reviewed record on PubMed or via DOI. Nothing here is a substitute for medical advice.

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