Pofuna kukhazikitsa thupi ndikutaya ma kilogalamu angapo, sikofunikira kudya, ndikwanira kuwotcha mafuta opitilira 2 zikwi patsiku. Ndi maphunziro otere, zosintha zimawonekera patatha milungu ingapo yophunzitsidwa.
Mwa zina, pankhaniyi, thupi silimangotaya thupi, komanso minofu ya minofu imalimbitsidwa, ndikupereka mawonekedwe amasewera. Gawo loyamba ndikuphunzira tebulo loyaka kalori kuti musankhe machitidwe oyenera kwambiri kapena zovuta ndikuyamba kuchita masewera olimbitsa thupi.
Mitundu yamthupi lamunthu
Pafupifupi, mwamuna wamba amafunika kudya pafupifupi ma calories 2,500 patsiku, ndipo azimayi amafunikira 2,000. Komabe, ichi ndi chiwerengero chokha kuti athe kudziwa molondola kuchuluka kwa kcal. muyenera kuwerengera pogwiritsa ntchito chilinganizo cholemera + 6.25 x kutalika - 4.92 x zaka - 161.
Kuti mupeze mpumulo woyenera, kuyanika ndi kutaya kunenepa kwambiri, muyenera kuwotcha makilogalamu 20% kuchokera pamtengo womwe watengedwa.
Mtundu wa kapangidwe ka munthu aliyense nawonso ndikofunikira, pali atatu mwa iwo okwanira:
- Ectomorph - ya matupi, kuwonda, miyendo yayitali komanso kuchuluka kwamafuta ochepera amapezeka. Mtunduwu umawotcha mafuta mwachangu kuposa mitundu ina.
- Endomorph - amasiyana mitundu ina yowonjezera mafuta m'thupi. Ma calories amatenthedwa pang'onopang'ono. Mwachilengedwe, nthawi zambiri amakhala ndi nkhope yozungulira komanso onenepa kwambiri.
- Mesomorph ndi amodzi mwamakhalidwe omwe amapezeka kwambiri. Ndi tanthauzo lagolide pakati pa kuchepa ndi mafuta owonjezera. Kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri yowunikira tanthauzo la minofu. Pafupifupi matebulo onse oyaka mafuta amalembedwa pogwiritsa ntchito mawonekedwe ngati chitsanzo.
Kalori yoyaka tebulo
Ma calories amatenthedwa pazinthu zosiyanasiyana. Zina zazing'ono zimasowa ngakhale mutagona (~ 50 kcal) ndikuwerenga mabuku (~ 30 kcal). Nthawi yonseyi munthu amachita chilichonse, kuchuluka kwake kumatenthedwa.
Zachidziwikire, kuti mupeze zotsatira zofunikira, simuyenera kukhala pamabuku owerengera kama, ndizothandiza kwambiri kuchita masewerawa. Poterepa, zilibe kanthu kuti ndi uti, sikofunikira kuti mulembe nawo masewera olimbitsa thupi.
Zina mwazochita zothandiza kwambiri zomwe mungachite nokha, monga kuthamanga kapena kulumpha chingwe. Onse awiri azitha kutentha ma calories 700 mu ola limodzi la maphunziro, osapita kulikonse kapena kuwononga ndalama.
Kuthamanga ndi kuyenda
Izi ndizozochita zofala kwambiri zowotcha mafuta ndikupangitsa thupi kukhala labwino kapena othamanga. Pali kusiyanasiyana kambiri: kuthamanga, kuyenda, kuthamanga, kuyenda kwa Nordic, ndipo ngakhale kuyenda kosavuta kumatha kuwotcha mafuta ena m'thupi.
| Muzichita masewera olimbitsa thupi kwa ola limodzi | Kutaya ma calories ndi kulemera kwa 60-70 kg |
| Kuthamanga kukwera masitepe | 800 |
| Sprint | 700 |
| Kuthamanga | 450 |
| Kuyenda masewera | 250 |
| yendani | 200 |
| Kuyenda kwa Nordic | 300 |
| Kuthamanga masitepe mbali zonse ziwiri | 500 |
Ntchito zosiyanasiyana
Ma calories amatha kuwotchedwa osati kungochita masewera olimbitsa thupi kapena masewera ena onse, komanso ndi zochitika wamba. Ntchito zina zimakupatsani mwayi wowotcha mafuta kuposa masewera olimbitsa thupi.
| Muzichita masewera olimbitsa thupi kwa ola limodzi | Kutaya ma calories ndi kulemera kwa 60-70 kg |
| Dulani nkhuni | 450 |
| Wokonda njerwa | 400 |
| Ntchito ya Bricklayer | 370 |
| Kukumba munda wamasamba | 300 |
| Kukolola | 300 |
| Gwiritsani ntchito masseur | 260 |
| Kutsuka mafelemu azenera | 250 |
Masewera a masewera ndi masewera olimbitsa thupi
Kuti mwachangu komanso moyenera muchotse zolemera zambiri ndikukhala ndi mpumulo wokongola, mutha kuchita masewera olimbitsa thupi ndi masewera olimbana ndi izi. Ngakhale zosangalatsa zosavuta za ana ndi akulu, monga kupalasa njinga, zimawotcha maluwa ambiri a calla, kumalimbitsa minofu ndikukula bwino.
| Muzichita masewera olimbitsa thupi kwa ola limodzi | Kutaya ma calories ndi kulemera kwa 60-70 kg |
| Liwiro lapamatalala | 700 |
| Polo m'madzi | 580 |
| Kusambira chifuwa | 540 |
| Ma aerobics amadzi | 500 |
| Mpira wamanja | 460 |
| Olimbitsa thupi | 440 |
| Mpira | 400 |
| Yoga | 380 |
| Masewera a Basketball | 360 |
Kuvina
Njira ina yabwino yoyatsira makilogalamu ndikuvina. Pafupifupi mtundu uliwonse wamtunduwu umatha kubweretsa thupi kukhala labwino kwambiri. Kutengera kuchuluka kwa zinthu zovuta kuvina kapena kulimba, kuchuluka kwamafuta kumawonjezeka.
| Muzichita masewera olimbitsa thupi kwa ola limodzi | Kutaya ma calories ndi kulemera kwa 60-70 kg |
| Ballet | 700 |
| Magule amphamvu | 450 |
| Sewerani nyimbo ya disco | 440 |
| Mzere | 400 |
| Mayendedwe amakono | 300 |
| Kuvina mpira | 250 |
| Kuvina Kwakukulu Kwambiri | 200 |
Momwe mungagwiritsire ntchito ndalama za kalori pazinthu zosiyanasiyana?
Kuti muwerenge molondola kutayika kwa ma calories m'zochita zina, muyenera kulabadira tebulo lapadera. Kuchokera pamenepo, muyenera kutenga zochitika zoyenera kwambiri ndikukonzekera ndandanda yanu, kutalika kwake ndi momwe mungayendere. Izi zikuthandizani kuti musawononge nthawi ndikupita ku masewera olimbitsa thupi otsatira.
Kuti mumvetsetse kuchuluka kwamafuta omwe amagwiritsidwa ntchito patsiku, muyenera kufotokoza mwachidule zochitika zonse. Nambala yotsatirayi idzakhala chizindikiritso. Muyenera kuyimba nambala yomwe idzakwera 20% kuposa ma calories omwe amadya patsiku.
Muthanso kuwona zomwe zili ndi ma calories mu zakudya zina m'matawuni apadera. Zotsatira zabwino kwambiri zimatha kupezeka osati ndi masewera olimbitsa thupi okha, komanso poyambira kudya zakudya zopatsa thanzi, zomwe sizikhala ndi mafuta owonjezera.
Kuti mubweretse mwachangu mawonekedwe abwinobwino kapena masewera, muyenera kutsatira kuphunzitsidwa nthawi zonse kapena kulimbitsa thupi kwambiri. Itha kukhala masewera aliwonse: masewera a karati, kuvina, kupalasa, kusambira, kuchita masewera olimbitsa thupi, kapena kuyenda kumalo ochitira masewera olimbitsa thupi.
Ngati simukufuna kuyendera zigawo zina, mutha kupita kukasewera kunyumba (kulumpha chingwe, kuchita masewera olimbitsa thupi tsiku lililonse) kapena mwachilengedwe (kuthamanga, kuyenda, kuyenda). Makilogalamu owotcha amatha kusandulika kukhala kusewera wamba kusewera masewera omwe mumawakonda (mpira, basketball, ndi zina zambiri) kapena kukwera njinga, rollerblading ndipo nthawi yomweyo mumakhala bwino popanda zovuta zambiri.
