Wophunzitsa zolimbitsa thupi kapena wazakudya sangathe kuyankha mosakaika kuchuluka kwama calories omwe mumawotcha mukamathamanga. Pali zinthu zambiri zomwe kugwiritsa ntchito mayunitsiwa kumatengera; pakuwerengera kolondola, zonsezi ziyenera kuganiziridwa. Magome onse ndi ma graph omwe amapezeka pa intaneti ndizoyenera. Amangopereka lingaliro lokhazikika la chiwerengerocho, komabe, zitha kukhala zochulukirapo kapena zochepa. Ichi ndichifukwa chake othamanga ambiri amakumana ndi mfundo yoti njira yochepetsera kunenepa imayimabe. Zikuwoneka kuti adachita zonse malinga ndi ndandanda, moona adagwira ntchito ya hamburger yomwe idadyedwa panjirayo, ndipo muvi wamiyeso sunapatuke kumanzere ...
Kuti timvetsetse kuchuluka kwa ma calories omwe amapezeka pomwepo, kapena mtundu wina uliwonse wa iyo (nthawi, shuttle, kuthamanga, kuthamanga kwakanthawi, ndi zina zambiri) kuyaka, tiyeni tiwone kaye ma calories ndi momwe amawotchera pochita masewera olimbitsa thupi. ...
Kodi zopatsa mphamvu ndi chiyani?
Ngati mukudabwa kuti ndi ma calories angati omwe amagwiritsidwa ntchito pa ola limodzi, choyamba lembani kulemera kwanu, zaka zanu, ndi mtundu wazomwe mukuchita.
Mwachidule, kalori ndi gawo la muyeso wa kutentha komwe kumatulutsa mphamvu. Mwachitsanzo, mudadya nthochi, mukamayesa kuyamwa, mphamvu idatulutsidwa, yomwe idakupatsani mphamvu komanso kusangalala m'malingaliro. Ngati mumagwiritsa ntchito mphamvu zambiri osapatsa thupi mafuta okwanira, imayamba kutembenukira kumsika wake wamafuta - ndi momwe amawotchera. Mwanjira ina, kuti muchepetse thupi, muyenera kugwiritsa ntchito ma calories ambiri kuposa omwe mumadya.
Zakudya zomwe zili ndi ma kalori ndi kuchuluka kwa mphamvu zomwe thupi limalandila ngati zitenga zomwe zadyedwa. Mwa njira, kugaya kwathunthu ndikosowa kwambiri. Tsoka ilo, chinthu chomwe chimavulaza kwambiri ndi, malinga ndi chakudya choyenera, chimakhala chosakanikirana bwino. Ndipo mosiyana, ndikofunika kwambiri, kumakhala mavuto ambiri pakufanizira kwake.
Zogulitsa zonse masiku ano ndizodziwika ndi zomwe zili ndi ma calorie - tikukulimbikitsani kuti muwerenge mosamala zolembazo ndikuwerengera mokondera. Chifukwa chake mudzadziwa ndendende kuchuluka kwa zopatsa mphamvu zomwe mumadya patsiku, ndipo musapitirire malire a tsiku. Pa moyo wabwinobwino, munthu amafunikira kcal 2,500 patsiku, bola ngati ali ndi kuchuluka komanso kulemera kwapakati.
Kusamala kalori wambiri
Tsopano tikukuwuzani mwachidule momwe thupi lathu limagawira ma calories ndi momwe amawotchera:
- Amayambitsa ena mwa iwo kuti awonetsetse magwiridwe antchito amkati.
- Gawo lina limagwiritsidwa ntchito ngati mafuta - limatenthedwa poyenda.
- Ndipo, pamapeto pake, chidutswa chilichonse chopanda mafuta, thupi lowonda limayesetsa kuyika pambali - kuti libise ngati mafuta m'chiuno ndi m'chiuno. Kusinkhasinkha kumeneku kumakhala kwathu mwa chibadwa chathu - kuti tikhalebe ozizira ndi njala, makolo athu amayenera kukhala ndi mafuta ambiri, apo ayi - kufa kwina. Lero tiyenera kungolimbana ndi jini iyi, kuti tichotse ngati dzino loyipa, tsoka, siligwira ntchito.
Kutsata muyeso woyenera wa kalori kumatanthauza kusadya mopitirira muyeso, kukhala ndi moyo wokangalika, ndikuwunika zakudya kuti zikhale ndi mavitamini okwanira. Ngati, komabe, ma jeans omwe mumawakonda sakukwana bulu watsopano, thawani - motere mafuta amawotchedwa mwachangu kwambiri.
Pambuyo pake tiwona mayunitsi angati omwe awotchedwa mumayendedwe osiyanasiyana, ndipo tsopano tiona zomwe kugwiritsa ntchito mphamvu kumadalira.
Nchiyani chimasankha kugwiritsa ntchito kalori?
The Running Calorie Consumption Calculator ikupatsani zofunikira zomwe mungasinthe ngati mukudziwa zomwe mafuta anu amadalira zimadalira:
- Kuchokera kulemera kwanu - munthu akamakhala wonenepa kwambiri, amafunikira mphamvu zambiri kuti aphunzitse;
- Kuyambira zaka - mwatsoka, ndi msinkhu, kuchepa kwa thupi kumachepetsa, njira yamafuta ikufulumira kwambiri, koma kumwa kwake, m'malo mwake, kumachepetsa;
- Kuchokera pamtundu wothamanga - wowononga mphamvu kwambiri ndi maphunziro apakatikati, kuthamanga kwa mtunda wautali, kuthamanga kukwera. Kuthamanga kapena kuyenda kumaonedwa kuti ndi masewera olimbitsa thupi, motero ma calories ochepa amawotchedwa nawo.
Ndi mitundu ingati yama calories yomwe mitundu yambiri yoyaka imayaka?
Tiyeni tiwone kuchuluka kwa ma kcal omwe amawotchera akathamanga 1 km kapena ola limodzi, chifukwa cha izi, ganizirani zakumwa kwa mtundu uliwonse wa katundu:
- Mukamayenda kwa theka la ola, mumakhala pafupifupi 600-800 kcal... Ndizosavomerezeka kuchita motere kwanthawi yayitali, chifukwa kumapanikizika kwambiri pamtima;
- Kupopera pa liwiro la 15-18 km / h kwa mphindi 60 kumakupatsani mwayi wowotchera pafupi 1000 kcal;
- Mukuganiza kuti ndi ma calories angati omwe amagwiritsidwa ntchito mukamathamanga, kodi zizindikilozo ndizosiyana kwambiri ndi mitundu ina yothamanga? Pafupifupi, pafupifupi 500 kcal, zomwe ndi zabwino kwambiri. Zomwezi zimagwiritsidwa ntchito pulogalamu ya Walking with Leslie Sanson;
- Paulendo woyenda, pafupifupi Kcal 250-300 nthawi yomweyo;
- Kuyenda modekha ndikuyenda kumafunanso kuti mugwiritse ntchito mphamvu, koma pang'ono pang'ono - pafupifupi 100 kcal.
Makina owerengera owotcha kalori amaphatikizapo mtunda wothamanga komanso nthawi yomwe mumagwiritsa ntchito, koma muyenera kumvetsetsa izi ndizofunika kwambiri. monga unathamanga osati ayi zingati.
Kodi mukuganiza kuti anthu olemera makilogalamu angati amayaka akathamanga 1 km? Mudzadabwa, koma munthu wonenepa kwambiri adzawononga mphamvu zochulukirapo kawiri pamtandawu kuposa wowonda. Ndicho chifukwa chake kuchita masewera olimbitsa thupi ndikoletsedwa kwa anthu onenepa kwambiri - thupi silingathe kulimbana nawo. Amalangizidwa kuti ayambe ndikuyenda, kenako ndikupita kukathamanga, ndikuwonjezera pang'onopang'ono.
Musanazindikire kuchuluka kwama calories omwe amawotchedwa mukamathamanga pomwepo kapena pamakwerero, pali chinthu chimodzi chomwe muyenera kudziwa. Kuti muchepetse kunenepa, muyenera kuwotcha ndendende mafuta omwe adayikidwa pasadakhale, ndiye mafuta. Kodi mumagwiritsa ntchito bwanji kudya pitsa yamagulu nkhomaliro - m'chiuno mwanu simuchepa!
Malinga ndi kafukufuku, thupi limatentha mphamvu zomwe zimapezeka mchakudya kwa mphindi 40 zoyambirira, kenako zimagwiritsa ntchito glycogen yosungidwa m'chiwindi, kenako imangogwiritsa ntchito mafuta. Izi zikutanthauza kuti kuti muchepetse kunenepa, muyenera kuthamanga kwa ola limodzi nthawi.
Chifukwa chake, nazi malangizo omwe tikupatseni kumapeto kwa nkhaniyi:
- Tchulani kuchuluka kwa ma calories omwe amatayika mukamayendetsa gawo lililonse la subspecies yake;
- Onetsetsani mosamala zakudya zanu ndikuwonetsetsa zakudya - kuchuluka kwa chakudya chomwe mudadya patsiku;
- Ma calories amawerengedwa poyendetsa, poganizira kulemera kwa wothamangayo - ngati akukwezedwa kwambiri, omasuka kuwonjezera 200-300 kcal pamtengo wapatebulo;
- Sinthani zolimbitsa thupi zanu - kangapo pamlungu dzikonzekeretseni mopitilira muyeso wowonjezera katundu;
- Musaganize za kuchuluka kwa ma calories omwe mungawotche mu ola limodzi lakuthamanga - masewera olimbitsa thupi kuti musangalale, koma, mulimonsemo, musadutse.
Zikomo chidwi!
