Akekho umqeqeshi wokuzivocavoca noma isazi sokudla okuzokwazi ukuphendula ngokungangabazeki ukuthi mangaki amakhalori owashisayo ngenkathi usebenza. Kunezici eziningi lapho ukusetshenziswa kwalawa mayunithi kuncike kukho; ekubaleni okulungile, zonke kufanele zibhekwe. Onke amatafula namagrafu atholakala kwi-Intanethi amanani aphakathi nendawo. Banikeza kuphela umbono ojwayelekile wesibalo esilinganisiwe, kepha empeleni, singaphindeka kaningi noma ngaphansi. Kungakho abagijimi abaningi bebhekene neqiniso lokuthi inqubo yokwehlisa isisindo imile. Kubonakala sengathi wenza konke ngokuya ngohlelo, ngokuthembeka wasebenza kwi-hamburger edliwe kuthrekhi, futhi umcibisholo wesikali awuphambuki ngakwesobunxele ...
Ukuqonda ukuthi mangaki amakhalori asebenza khona lapho, noma olunye uhlobo lwawo (isikhawu, i-shuttle, ukugijima, i-sprint ende, njll.) Kuyasha, ake, kuqala, siqonde ukuthi ama-calories anjani, nokuthi ashiswa kanjani ngesikhathi sokuvivinya umzimba. ...
Yini ama-calories?
Uma uzibuza ukuthi mangaki ama-calories asetshenziswa ngehora, qala usho isisindo sakho, ubudala, nohlobo lomsebenzi owenzayo.
Ngamagama alula, ikhalori iyunithi yokukala ukushisa okukhiqiza amandla. Isibonelo, udle ubhanana, ngenkathi usuwufaka, kukhishwe amandla, okukunikeze amandla nesimo somqondo esijabulayo. Uma usebenzisa amandla amaningi ngaphandle kokunikeza umzimba ama-calories anele, uqala ukuphendukela ezitolo zawo ezinamafutha - yile ndlela ashiswa ngayo. Ngamanye amagama, ukunciphisa isisindo, udinga ukusebenzisa ama-calories amaningi kunalawo owadlayo.
Okuqukethwe ikhalori ukudla yinani lamandla umzimba ozowathola uma ukumunca ngokuphelele okudliwe. Ngendlela, ukugaya okuphelele akuvamile. Ngeshwa, lapho umkhiqizo uyingozi ngokwengeziwe ngokuya ngokudla okufanele, kulapho umuncwa kangcono. Futhi okuphambene nalokho, uma ilusizo ngokwengeziwe, kuba nezinkinga eziningi ngokufana kwayo.
Yonke imikhiqizo namuhla imakwe nokuqukethwe kwayo kwekhalori - sincoma ukuthi ufunde ngokucophelela amalebula futhi wenze ukubala okubandlululayo. Ngakho-ke uzokwazi kahle ukuthi mangaki amakhalori owadlile ngosuku, futhi ungeqi umkhawulo wansuku zonke. Empilweni ejwayelekile, umuntu udinga ama-2,500 kcal ngosuku, inqobo nje uma enesilinganiso sokwakha nesisindo esimaphakathi.
Ukulinganisela ukudla ikhalori
Manje sizokutshela kafushane ukuthi umzimba wethu uwahambisa kanjani ama-calories nokuthi ashiswa kanjani:
- Uqala ezinye zazo ukuqinisekisa ukusebenza okujwayelekile kwazo zonke izinhlelo zangaphakathi.
- Enye ingxenye isetshenziswa njengophethiloli - ishiswa lapho inyakaza.
- Futhi, ekugcineni, zonke izingcezu ezingafakwanga ukhwaliti, umzimba omncane ufuna ukuwubeka eceleni - ukuwufihla ngohlobo lwamafutha okhalweni nasesinqeni. Lokhu kuzwakala kutholakala kithina ngokwezakhi zofuzo - ukuze siphile emakhazeni nasendlaleni, okhokho bethu kwakudingeka bagcine amafutha, ngaphandle kwalokho - ukufa okuthile. Namuhla kufanele silwe nalesi sakhi sofuzo, ukusisusa njengezinyo elibi, maye, ngeke kusebenze.
Ukunamathela kubhalansi elifanele lokudla ikhalori kusho ukungadli ngokweqile, ukuhola indlela yokuphila esebenzayo, nokuqapha indlela yokudla ukuze iqukethe inani elanele lamavithamini. Uma, noma kunjalo, ijini yakho oyithandayo ingalingani nembongolo entsha, gijima - ngale ndlela amafutha ashiswa ngokushesha okukhulu.
Ngemuva kwesikhashana sizobheka ukuthi mangaki amayunithi ashisiwe ezinhlotsheni ezahlukahlukene zokugijima, futhi manje sizobheka ukuthi yiziphi izici ezinquma ukusetshenziswa kwamandla.
Yini enquma ukusetshenziswa kwekhalori?
I-Running Calorie Consumption Calculator izokunikeza izilinganiso ongazilungisa uma wazi ukuthi ukusetshenziswa kwakho kwekhalori kuncike kuphi:
- Kusukela kusisindo sakho - lapho umuntu ekhuluphele ngokwengeziwe, kulapho edinga amandla amaningi okuziqeqesha;
- Kusukela eminyakeni yobudala - ngeshwa, ngeminyaka, imetabolism incipha, inqubo yokufakwa kwamafutha ishesha kakhulu, kepha ukusetshenziswa kwayo, kunalokho, kwehla;
- Kusuka ohlotsheni lokugijima - okudla kakhulu amandla ukuqeqeshwa kwesikhawu, i-sprint yebanga elide, ukukhuphuka umqansa. Ukugijima noma ukuhamba ngezinyawo kubhekwa njengokuvivinya umzimba okuncane, ngakho-ke bashisa ama-calories amancane.
Mangaki amakhalori enza izinhlobo ezahlukene zokusha?
Ake sibheke ukuthi mangaki ama-calories kcal ashisiwe lapho kugijinywa i-1 km noma ngehora eli-1, kulokhu, cabanga ukusetshenziswa kohlobo ngalunye lomthwalo
- Ngokusebenzisa isikhawu uzivocavoca isigamu sehora, uzochitha cishe 600-800 kcal... Kuyaphikiswa ukuzibandakanya kule modi isikhathi eside, ngoba kubeka ukucindezeleka okukhulu enhliziyweni;
- Ukuphrinta ngejubane le-15-18 km / h imizuzu engama-60 kuzokuvumela ukuthi ushise cishe 1000 kcal;
- Ucabanga ukuthi kusetshenziswa amakhalori amangaki lapho kugijinywa, ingabe izinkomba zihluke kakhulu kwezinye izinhlobo zokugijima? Ngokwesilinganiso, cishe 500 kcal, okuyinto enhle kakhulu. Inani elifanayo lisetshenziswe ohlelweni lwe-Walking with Leslie Sanson;
- Ngesikhathi sokuhamba komjaho, cishe Kcal 250-300 ngaphezu kwesikhathi esifanayo;
- Ukuhamba ngokuzola nokuhamba kudinga ukusetshenziswa kwamandla, kepha ngamanani amancane - cishe 100 kcal.
I-calculator eshisayo yokubala ikhalori ifaka phakathi kokubili ukugijima kwebanga nesikhathi osichithe kukho, kepha kufanele uqonde ukuthi kubaluleke kakhulu. njengoba ugijime, hhayi malini.
Ucabanga ukuthi mangaki amakhalori ocabanga ukuthi ashile lapho kugijinyiswa ibanga elingu-1 km labantu abanesisindo esihlukile? Uyomangala, kepha umuntu okhuluphele uzosebenzisa amandla acishe aphindwe ama-2 kulesi siphambano kunomncane. Yingakho ukuvivinya umzimba okukhulu kungavunyelwe kubantu abakhuluphele ngokweqile - umzimba awukwazi ukumelana nawo. Bayelulekwa ukuba baqale ngokuhamba ngezinyawo, bese bedlulela ekugijimeni, bese kancane kancane benyusa umthwalo.
Ngaphambi kokuthi uthole ukuthi mangaki amakhalori ashisiwe lapho egijima endaweni noma ezitebhisini ezinyukayo, kunento eyodwa okudingeka uyazi. Ukwehlisa isisindo somzimba, udinga ukushisa ngqo lawo makhalori abekelwe eceleni kusengaphambili, okungukuthi, amafutha. Kusizakala ngani ukusebenzisa ucezu lwe-pizza ngesikhathi sokudla kwasemini - ukhalo lwakho ngeke luthole lincane!
Ngokuya ngocwaningo, umzimba ushisa amandla atholakala ekudleni imizuzu engama-40 yokuqala, bese isebenzisa i-glycogen egcinwe esibindini, bese iqala ukuchitha amafutha. Lokhu kusho ukuthi ukuze wehlise isisindo, kufanele ugijime okungenani ihora ngesikhathi.
Ngakho-ke, nazi izincomo esizokunikeza zona ekugcineni kwendaba:
- Cacisa ukuthi mangaki amakhalori alahlekile uma usebenzisa i-subspecies ngayinye;
- Qaphela ngokucophelela ukudla kwakho futhi ulandele okuqukethwe kwekhalori - ungakanani ukudla okudlile ngosuku;
- Amakholori abalwa lapho egijima, kucatshangelwa isisindo somgijimi - uma kukalwa kakhulu, zizwe ukhululekile ukwengeza u-200-300 kcal kunani letafula;
- Ukuzivocavoca okunye - zenze ngokweqile izikhathi eziningana ngesonto ngendlela yokwandisa umthwalo;
- Ungacabangi ngokuthi mangaki amakhalori ongawashisa ngehora lokugijima - ukuzivocavoca ukuzijabulisa, kepha, noma kunjalo, ungakudlulisi.
Siyabonga ngokunakwa!
