Ungashisa kanjani ngokushesha uketshezi?
Uma ulahlekelwe amakhono akho wangaphambilini, udinga ukuvuselela ezinye izinkumbulo enkumbulweni:
- Hamba phakathi kwetambo, uma izibambo zifinyelela ezingeni lamahlombe, khona-ke intambo iwukuba wena.
- Ungasebenzisi ngokweqile umthwalo, ngaphandle kwalokho kuzoba namajoyini nobuhlungu emisipha. Ama-calories ayesaba kakhulu, awudingi ukushayela wena bese uzophindiselela phezu kwakho ngesikhathi ukwelashwa kwemisipha.
- I-skipping rope iyisimo simulator esihle kakhulu, iqinisa uhlelo lwe-cardiovascular and respiratory, akudingeki ukuba uhileleke ekujuleni okulukhuni. Kungcono ukugxila phansi, uphonsa zonke izinyawo. Land on the pads of iminwe yakho futhi ngobumnene ngangokunokwenzeka.
- Intambo ethandwayo ene "amabellane namacilongo" ayathandwa, okungabala amakholori asetshenzisiwe futhi aqhume. Lolu khetho lubonakala kakhulu uma ulahlekelwa isisindo.
Njengoba sazi, ama-kilojoule asetshenziswa kukho konke esikwenzayo. Emisebenzini yokulahlekelwa kwamandla esitolo nokugeza kuhlukile, kodwa kufanele sibalwe futhi sisuse usuku, futhi, nokuningi. Zingaki ukhalori ezithatha ibhizinisi elijwayelekile, nokuthi ungayisebenzisa kanjani ngokuzuzisa lesi sibalo. Kungakanani ngosuku esisichitha amakholori lapho senza izinto ezivamile, singasebenzi ensimini futhi singayi ukuya ejimini.
Ekuseni
Sichitha ama-kilocalories angu-31 ukugqoka nokugeza. Uma isidlo sasekuseni singapheki, ama-kilocalories ayisishiyagalombili asele. I-styling yezinwele ithatha ama-kilocalories angu-35. Uhambo olusendlini yemoto ukusebenza nekhaya luzosindisa kusuka kuma-kilocalories angu-101. Ukusebenza kwikhomputha kuzokwenziwa okufanayo, futhi amahora angu-8 ngosuku ungalahlekelwa yi-kilogram yama-808.
Ukudla
Ngemuva kokudla kwasemini, silahlekelwa yi-kilocalories engu-16. Uma i-cafe ihamba emaminithini ambalwa ukusuka emsebenzini, ngemva kokuhlala ngaphandle nabangani ku-cafe yonke ikhefu lesidlo sasemini, silahlekelwa ama-kilocalories angu-70.
Ngemuva komsebenzi, sigxila, silungise isidlo sakusihlwa esilula, sidle futhi sidle. Lokhu kuthatha ama-kilometer angu-90. Emihlalweni yethu yansuku zonke kuhlanganisa ukufunda incwadi, ukukhuluma nomndeni nabangane, ukugeza izitsha, ukuphucula umbhede, inani lethu lithola 1309 kilocalories.
Ngezindaba zansuku zonke sizofaka umsebenzi wokusebenza ekuseni, kuyoba ngamakhilomitha angu-150, uhambo lokuthenga ukudla kwasemini, lokhu kungama-kilocalories ayikhulu. Ukuhlanza okuyisimangaliso, uthuli luzohlanzwa khona, siwuchithe, luzothatha ama-kilometer angu-80, ukufaka izinsimbi kuyothatha ama-kilocalories angu-70. Ngisho noma isonto lizokwenza ihora lokuzikhandla kwe-aerobics, bese ulahla u-1600 kcal.
Ama-calories nesizungu
Zonke izibalo kulabo abasebenza ngokuzikhandla, ngisho nangomuntu ongenayo ingane, umndeni, futhi uhlala wena. Kodwa akusi njalo njalo, isibonelo, kiss ekhulile iyakusindisa kusuka kuma-kilocalories angu-50, futhi ubulili buzogcina ama-kilometer angu-200. Ngenxa yalokho, kuvela, ukuqabana okumbalwa ngosuku nosuku lothando, sizofaka isilinganiso sezinsuku ezingu-2000 zama-kilocalories. Uma kungekho othandekayo, akukho lutho olwesabekayo, lezi zingqikithi ezingama-200 noma 400 zingasetshenziswa uma udansa nabangani kuleli qembu ngehora nengxenye, noma ungathola othandekayo lapho.
Ikhalori ukusetshenziswa kanye nengane
Owesifazane ukhazimulisa impilo ngokufika kwengane. Kumama okhulelwe, udinga ama-kilocalories angaphezu kuka-500 kunangaphambili, kodwa lezo zikhathazayo eziwile emahlombe akhe zizohlanganisa le nsalela. Ukondla ingane kuzothatha ama-kilogram angu-141, futhi empilweni yokuqala, izinsana zivame ukudla.
Uma uhamba nomntwana esitokisini, uzolahlekelwa ama-kilometer angu-151, futhi uma ugqoka ingane ezandleni zakho isikhathi, uzosusa ama-kilogram angu-188. Kamuva, lapho udlala nomntwana okhulile, khona-ke yonke imizuzu engu-30 izolahlekelwa ngamakhilomitha angu-150. Futhi ngokuvuthiwe ngokwengeziwe, imidlalo izoba esebenzayo futhi isebenze, kuzodingeka ukuthi ugxume futhi ugijime nengane, kodwa yonke ihora lesehora uzohlukanisa ngamakhilomitha angu-200.
Ngaleso sikhathi, ukuncelisa kuyomisa, ngakho-ke kudingeka udle amakhilomitha angaphansi kanye nokudla. Konke lokhu kufanele kucatshangelwe, ukuze ungamangali, futhi njengathi sihola indlela yokuphila esebenzayo, kodwa ngenxa yesizathu esithile asikho ukunciphisa umzimba. Udinga ukubala futhi unciphise okuqukethwe kwekhalori yemenyu yansuku zonke. Manje sesinakekele ingane, ungayi ukusebenza lapho futhi ubuyele emuva, ungasebenzisi ama-calories, futhi yizigidi ezingu-909 ze-kilocalories. Kuyoba namathuba amancane ezemidlalo nokuthenga. Ukuhamba, izingcingo zocingo, njll kuzoncishiswa kodwa isikhathi sokubamba izinsimbi, ukupheka, ukugqoka, ukugeza ingane kuyongezwa, njalo kuzodingeka kuhlanzwe. Lapha sonke siyakuhlonipha amakholori angasetshenziswanga emsebenzini.
Burn Calories namafutha
Uma isizungu esiseduzane kuyisinqumo esinqunyiwe noma ithemba kuphela esikhathini esizayo esiseduze, khona-ke ama-calories ayobe engadli kahle ngempelasonto. NgoMgqibelo ekuseni sizoqala ukuhlanza endlini futhi ngehora lomsebenzi sizosusa ama-kilometer angu-203. Lokhu kuyoba ukuhlanzwa okuphelele, esizokwenza kusihlwa. Lokhu kuhlanzwa kwamapayipi, ukugeza amawindi namafasitela, amafasitela nezibuko, ukupholisa isibuko, ngakho-ke, amafutha angaphezu kwamandla azoshukela, futhi amakholori engeziwe azoshiswa. Ngemuva kokudla kwasemini, hamba esitolo futhi sizothenga ukudla kweviki lonke, ihora lalo msebenzi lithatha ama-kilometer angu-150. NgeSonto, ukuhamba ngezinyawo, ngehora lokuhamba okunjalo, sizokhipha u-200-250 kcal, noma sihamba ngebhayisikili ngesivinini se-14 km ngehora, ngakho-ke sizosusa ama-kilometer angu-300 ngehora. Owesifazane osemusha onesidingo esingu-60 kg udinga 1440 kilocalories.
Uma unensimu, i-dacha, insimu, khona-ke sizodlulisela ngeSonto izinhlelo ezinhlelweni zezwe. Kuye ngokuthi hlobo luni lomsebenzi esikwenzayo nangomsebenzi womsebenzi, njalo ngehora lomsebenzi silahlekelwa yizinkulungwane ezingu-100-300. Sihumusha wonke amacala kuma-kilocalories, umuntu angaphakamisa ukukhathazeka kwakhe noma ngokudla ngokweqile, bese udinga ukunciphisa okuqukethwe kwe-caloric yokudla noma ukuhambisa okuningi, bese kuqala inqubo yokulahlekelwa isisindo. Futhi ngubani ofuna ukulahlekelwa isisindo, udinga ukudla ukudla kwamaprotheni.
Manje siyazi ukuthi singashisa kanjani ngokushesha amafutha nama-kilojoule. Hambisa okuningi, thatha imali, udle imifino kanye nokudla kwamaprotheni, ubale amakholori.