Njengoba wazi, amakholori athengiswa kunoma yiliphi ibhizinisi esibhekene nalo. Yiqiniso, ukuze uthole izindleko zamandla, ukusebenza esitolo nokugeza kuhlukile, kodwa kufanele sisuse kokubili. Mangakhi amakhilogremu enza izinto ezijwayelekile zisusa kithi, futhi zingasetshenziswa kanjani ngokuzuzisa lesi sibalo?
Ngakanani ama-kilojoule adliwe ngosuku?
Ake sibone ukuthi zingaki ama-kilocalories asetshenzisiwe lapho senza izinto ezivamile, singayi ukuya ejimini noma sisebenza ensimini.
Ekuseni
Ngokugqoka, ukugeza sithatha cishe imizuzu engama-20, futhi silahlekelwa ngamakhilogremu angu-31. Uma isidlo sasekuseni singapheki, bese kuthi emaminithini angu-10 kuthatha ama-kilocalories angu-8. Umdwebo wezinwele uthatha imizuzu engu-15, futhi uthatha ama-35 kilocalories.
Uhambo oluya emsebenzini nasemakhaya ukushayela imoto kahle kuzothatha ihora futhi kuzosindisa ama-kilocalories angu-101. Ukusebenza kwikhompyutha kuthatha isilinganiso esifanayo, futhi uma usuku lwamahora angu-8, ungalahlekelwa ama-kilogram angu-808.
Ukudla
Ukudla, akusithathi ihora, kepha imizuzu engu-20, futhi silahlekelwa yi-kilocalories engu-16. Uma kungadingeki ugijime noma kuphi ngesikhathi sekhefu, uma i-cafe ingama-5 emaminithi ukusuka emsebenzini, khona-ke etafuleni ku-cafe ungakwazi ukuhlala ikhefu lokudla kwasemini, uxoxisana nozakwabo noma nabangani, futhi ulahlekelwe ama-kilocalories angu-70.
Ngemuva komsebenzi, sigxila, silungise ukudla okulula, sidle, sidle. Idla ama-kilocalories angu-90.
Futhi emisebenzini yethu yansuku zonke kuhlanganisa ukugcwalisa umbhede, ukugeza izitsha, ingxoxo yocingo nezihlobo noma umngane, ukufunda incwadi, nakho konke lokhu esikuchitha ama-kilocalories angu-50. Ama-kilocalories angaba ngu-100 alala, uma okungenani amahora angu-7 enempilo, eqinile. Isamba sithola ama-kilogram angu-1309.
Kodwa sinezela ngomzuzu wamaminithi angu-30 emisebenzini yansuku zonke, imishini eyizinkulungwane eziyi-150, uhambo lokuthenga ngesidlo sasemini, okwathatha isigamu sehora lesidlo sasemini, kungenye i-kilocalories eyikhulu. Ukuhlwayela okungokomfanekiso okungama-30 emaminithi angu-30 endlini, kukhona ukuphuma, lapha sizobe sothuli, ama-kilometer angu-80 asekho, ukudonsa ihora, kuthatha ama-70 kilocalories. Uma isonto lizosebenza nge-aerobics yamahora, khona-ke sonke sizochitha ama-kilometer angu-1600.
Ama-calories nesizungu
Zonke izibalo ezibhaliwe ngenhla zibhaliwe ngamunye wethu, futhi noma ngabe ungumuntu osebenza ngokweqile, futhi akekho ingane noma umyeni eduze kwakho, uhlala wena futhi ungenayo umndeni. Lokhu akulona njalo, futhi lokhu kubonakala esimweni sethu futhi sibone.
Isibonelo, ukusesha okuthakazelisayo kuzolondoloza ama-kilometer angu-50, futhi ubulili buzogcina ama-kilometer angu-200. Kubonakala ukuthi ubusuku bothando noma ukuqabana okuncane ngosuku futhi sizomboza ngesilinganiso nsuku zonke samakhilomitha angu-1800 noma angu-2000. Uma kungekho okuthandayo, kulungile. Amakhilomitha angu-200 noma angu-400 angasetshenziswa uma udansa eklabhu iminyaka engu-1 noma 1.5 nabangani, futhi ngesikhathi esifanayo ungathola okuthandayo.
Ukuhamba ngeminithi engu-30 nenja kuzokuvumela ukuba udle ucezu wekholethi kuma-kilocalories angu-100, noma ukhansele ukuvivinya kwasekuseni noma ukuhlanza kusihlwa.
Ikhalori ukusetshenziswa kanye nengane
Ukuphila kowesifazane kushintsha kakhulu ukubukeka kwengane. Kumama ongumhlengikazi, udinga ama-kilocalories angaphezu kuka-500 ngaphambili, kodwa izinkathazo eziwile emahlombe akhe zizohlanganisa le nsalela.
Ukondliwa kwengane kuzodinga ama-141 kilocalories ngehora, futhi ekuqaleni kokuphila ezinye izingane zidla izinsuku.
Uma uhamba nomntwana esitokisini, uzosusa ama-kilometer angu-151, futhi uma uwugqoka ezandleni zakho ihora, uzolahlekelwa yi-188 kilocalories. Kamuva, lapho udlala nezingane ezikhulile, khona-ke zonke izinyanga zehora uzolahlekelwa ngamakhilomitha angu-150. Futhi ngendlela akhula ngayo, uzoqhubekela phambili emidlalweni ekhuthele kakhulu, kuzomele ugijimele futhi ugijime kumntwana, futhi njalo ngemva kwemizuzu engu-30 uzongena ku-200 kilocalories.
Kodwa ngaleso sikhathi, ukuncelisa kungamisa, okusho ukuthi sidinga amakholori ambalwa okudla. Futhi konke lokhu kufanele kucatshangelwe, ukuze kamuva akufanele kusimangaze, kungani singalahlekelwa isisindo uma senza ukuphila okusebenzayo. Cishe, udinga ukunciphisa okuqukethwe kwekhalori yemenyu yansuku zonke. Ungakhohlwa ukuthi uma sikhathalela ingane, asiqedi emgwaqweni, siya emsebenzini nasemhlane, ama-kilometer angu 909. Kuyoba namathuba amancane ezemidlalo nokuthenga. Amakholi wefoni, ukuhamba nokunye okunjalo kuzoncipha.
Kodwa kuzodingeka isikhathi esengeziwe sokugeza umntwana, ukugqoka, ukupheka, ukufaka izinsimbi, ngokuvamile kuyodingeka ukuhlanza indlu. Yilokhu esizokwenza "ukulungisela" ama-kilojoule angasetshenziswanga emsebenzini.
Ungakwazi ukulahlekelwa isisindo
Uma unesizungu kungenhloso yokuphoqeleka esikhathini esiseduze noma ukukhetha okukhethiwe, khona-ke ukusetshenziswa okungaphansi kwama-calories kuyoba ngeveke ngempelasonto. NgoMgqibelo ekuseni siqala ukuhlanza indlu, bese ihora lomsebenzi onjalo lizosisindisa kusuka ku-203 kcal. Akufanele kube lula, kodwa ukuhlanza ngokuphelele, ongakwenza kusihlwa. Lokhu kuhlanganisa ukupholisa izibuko nezibuko, ukugeza phansi namafasitela, ukuhlanza amapayipi, kubalulekile ukuthi ngale ndlela, "uncibilikise" amakhilogremu engeziwe.
Ngemuva kokudla kwasemini siya ukuthenga ukudla esitolo ngesonto. Ihora lo msebenzi lithatha ama-kilometer angu-150 avela kithi.
NgeSonto sihamba ngezinyawo, ihora lokuhamba okunjalo lizosisindisa kumakhilomitha angu-200 noma angu-250, noma uma ugibela ibhayisikili ngesivinini samakhilomitha angu-14 ngehora, lokhu kuzosisindisa kusuka kuma-kilometer angu-300 ngehora.
Uma unensimu, ingadi, indawo yokuhlala ehlobo, khona-ke sizodlulisela ngeSonto izinhlelo ezibhekene nemibhede. Kuncike ekuhambeni komsebenzi, nokuthi hlobo luni lomsebenzi esikwenzayo ezweni, imisebenzi yezwe idla njalo ihora kusukela ku-100 ukuya ku-300 kilocalories.
Ukudla, Bala ama-Calorie
Uma sekucacile lokho esikuchithayo nokuthi zingaki ama-calories, akulula ukubala ukuthi ifomu yendabuko yokulahlekelwa isisindo liyabonakala, uma ukusetshenziswa kusetshenziswa kakhulu. Uma ufuna ukusho inkulumo ethi "Angiyidli, ngiyafana ne-squirrel esitokisini, futhi ngiba namafutha," ke ngifuna ukuhumusha lezi zindaba ngamakhalori. Mhlawumbe umuntu udla ngokweqile, noma uwedlulisa ngokweqile ukukhathazeka kwabo, ngakho-ke okokuqala udinga ukunciphisa okuqukethwe kwe-caloric yokudla kwakhe, noma umane uhambe ngaphezulu. Futhi-ke inqubo yokulahlekelwa isisindo iqala.
Yiziphi izindleko zamandla zansuku zonke zomuntu ngamunye? Iningi lamakhilomitha esiwachitha emotweni - ukuthenga, ukutadisha, umsebenzi, ukuzijabulisa kanye nemisebenzi yasendlini. Siyabonga ngalokhu, sizokwazi ukubala ukuthi sizokwenzani ngosuku olusisebenzayo. Kodwa kunezinqubo esisebenzisa ngazo amandla amaningi, futhi angazi ngalokhu.
Enye inqubo enjalo, lesi simiso sokuqala esiyisisekelo, yilokho okubizwa ngokuthi i-metabolism emzimbeni ekuphumuleni. Leli gesi lisetshenziselwa ukuhlinzeka ngemisebenzi yezitho ezibalulekile - izinso, amaphaphu, inhliziyo, ubuchopho nabanye. Ukusebenzisa izilinganiso ezikhethekile namatafula, izondlo zibalinganisa isilinganiso se-basal. Ukuze kubalwa izindleko zamandla, kudingeka ukwazi ukuthi umuntu usebenzisa i-kilocalorie eyi-kilogram ngayinye ngesisindo ngehora. Owesifazane osemusha olinganiselwa ku-60 kilograms kudingeka asekele impilo yomzimba esimweni sokuphumula 1440 kilocalories.
Inqubo yesibili ebalulekile ukugaya nokufaniswa kokudla. Kusukela ukuthi udla ama-carbohydrate, amafutha, amaprotheni, le nqubo idla amandla ahlukene. Ekusetshenzisweni kwamaprotheni 40% asetshenziselwa ukusetshenziswa. Futhi umzimba uchitha ama-5 noma 7% kuphela ngokugaya nokugaya amafutha kanye nama-carbohydrate. Ngakho-ke, labo abafuna ukunciphisa umzimba, kungcono kakhulu ukudla ukudla kwamaprotheni.
Ukuze ube mnandi futhi kulula ukubala amakholori owachitha, ungasebenzisa itafula.
Uhlobo lomsebenzi
Sebenza ehhovisi - 87 kcal ngehora
Ukuphrinta kwikhompyutha - 140
Sebenza kwikhompyutha - 101
Sebenza njengomuthi we-massage - 294
Imihla ngemihla
Ukuhlanzeka komuntu siqu - 93
Ukugqoka nokugxila - 93
Ukudla ukuma - 93
Ukuhlala ukudla - 47
Ukushaja amandla okuphakathi - 300
Dacha
Ukugaya utshani - 200
Ukuqoqwa kwezithelo - 320
Ukusebenza ensimini - 135
Weeding ukhula olusha - 230
Ukutshala utshani lonyaka odlule - 300
Ukuthungwa kwemibhede - 320
Ukusebenzisa lawa amatafula, ungafunda ukuthi ungashisa kanjani ngokushesha ukhalisa okwedlule, futhi ulethe isibalo sakho ngokulandelana.