Ukushisa ikhalori eligijimayo

Ukushiswa kwamakhalori kwenzeka emzimbeni ngaso sonke isikhathi. Ukusheshisa le nqubo, umzimba udinga ukuvivinya umzimba. Indlela elula ukusebenzisa. Akudingi imali eningi, imishini ekhethekile nesikhathi esiningi.

Ukusha kungakanani amakholori?

Ukusetshenziswa kwamandla ngenkathi kusebenza kuncike ebulilini bomuntu nohlobo lokugijima:

Abesilisa bachitha amandla amaningi, njengoba bekhudlwana futhi behlala isikhathi eside kunabesifazane.

Ukugijima endaweni eyisicaba

Ukugijima endaweni eyisicaba kuthuthukisa isimo somzimba jikelele, kuthuthukisa izinga lokuqina komzimba nokukhuthazela. Lapho kugcinwa iphethini yokugijima isikhathi eside, kuphulukisa umzimba.

Izinzuzo zokusebenza:

• Ukufudumeza umzimba;
• Ukusekelwa kwethoni yemisipha;
• Ukuqinisa inhliziyo nenqubo yokujikeleza kwegazi;
• Ukugcwala kwezitho nezicubu ezine-oxygen;
• Ukuqinisa amasosha omzimba;
• Ukugcina umzimba wakho usesimweni esifanele.

Ngokugijima, izici ezimbalwa kufanele zibonwe:

1. Indawo yamakilasi. Kungcono ukhethe inkundla yezemidlalo eseduze kwendlu, izindlela zokuhamba, izindlela zepaki. Lapho usebenzisa umshini wokunyathelisa, indawo kufanele ibe nomoya omuhle.
2. Ukufeza umphumela oyifunayo, kufanele ugijime okungenani imizuzu engama-30 ngosuku.
3. Ukukhetha izingubo nezicathulo ezifanele. Umfaniswano wezemidlalo kufanele ukhululeke, ungabangeli ukungakhululeki, ungasifinyezi isisu, ungagcobi.
4. Isigqi sokugijima siguquka njalo: ukusheshisa, ukwehlisa ijubane. Lokhu kuzokusiza ukuthi uzuze umphumela omuhle kakhulu.
5. Ukugijima kusetshenziswa futhi njengokufudumala, okuhlala imizuzu eyi-15-20. Bese wenza izivivinyo zamandla zokuqinisa imisipha.

Ukugijima ngezitebhisi noma ekukhuphukeni

Ukugijimela ukukhuphuka noma ukukhuphuka izitebhisi kunzima kakhulu. Ishisa amakhalori ayi-100 ngemizuzu eyi-10. Kukhona umthwalo owengeziwe emilenzeni nasemzimbeni.

Iphethe izakhiwo eziwusizo:

• Kuthuthukisa ukukhuthazela;
• Ithuthukisa ukusebenza kwenhliziyo, igcwalise umzimba nge-oxygen;
• Kuthuthukisa amandla;
• Ithuthukisa ukusebenza kokuphela kwezinzwa okuhambisana nemisipha yokusebenza;
• Ishisa amakhalori amaningi;
• Kuqinisa izicubu zomzimba wonke.

Izindlela eziningana zisetshenziselwa ukugijima okunjalo:

• Ukugijima ezindaweni ezinamagquma;
• Ukusebenzisa izitebhisi;
• Ukusetshenziswa kwemishini yokuzivocavoca umzimba, ukuphakamisa;
• Ukuphakamisa izinsimbi zomzimba ezisisindo.

Izici zokuqeqesha:

1. Ubude begxathu kufanele bube bufushane kunalapho busebenza endaweni eyisicaba;
2. Izinyathelo ezenziwa njalo zisiza ukunciphisa umthwalo;
3. Umzimba kufanele ugcinwe usesimweni esiqondile, uqiniseke ukuthi awutsheki phambili;
4. Ekuqaleni kokuzivocavoca, ukusebenza kuyalingana, kuyashesha kancane kancane;
5. Lapho uwela, izinyawo zibekwa ngaphambili, uma ubeka unyawo lwakho kulo lonke unyawo, umzimba uzokhathala ngokushesha okukhulu.

Ungawashisa kanjani ama-calories ngokusebenza?

Ukushisa amakhalori ngokusebenza, kufanele ulandele imithetho nezincomo eziningi, uthathe isinqumo ngohlobo lokugijima, bese unquma umgomo wokuqeqeshwa. Ukufeza izinhloso zakho, udinga ukugijima njalo.

Imithetho Eyisisekelo Yokugijima Yama-Calories Avuthayo

Ukuze ushise ama-calories ngamandla ngenkathi usebenza, kufanele ulandele imithetho eminingi:

• Isikhathi sokugijima okungenani imizuzu engama-40, ngemuva kwalesi sikhathi umzimba uqala ukudla amanoni;
• Ungadli amahora amabili ngaphambi kokuqeqeshwa;
• Ngaphambi kokugijima, kuyasiza ukuthatha ishawa yokuqhathanisa ukukhipha imisipha, emva kwalokho umzimba ubekezelela ukucindezeleka kalula;
• Kunconywa ukwenza ukufudumala okuncane ngaphambi kokugijima ukugwema ukulimala;
• Ukushisa amakhalori ngokushesha, udinga ukuqapha indlela odla ngayo phakathi kokuzivocavoca. Khipha ekudleni: okuthosiwe, okumnandi, ufulawa, ukudla okusheshayo;
• Ngemuva kokugijima, kunconywa ukuhamba imizuzu eyi-10-15;
• Gqoka isimo sezulu ukugwema ukungenwa umkhuhlane ngemuva kokugijima;
• Umthwalo emzimbeni wenyuka kancane kancane, ukwandisa isikhathi sokugijima masonto onke;
• Ukuze uthole imiphumela ethuthukisiwe, kunconywa ukuthi usebenzise izikhathi ezi-3-5 ngesonto.

Ukusetshenziswa kwekhalori kuqhathaniswa nebanga

Ngokuya ngebanga, ama-calories ashiswa ngesilinganiso: nge-1 km - 250 kcal. Isikhathi sokuqalisa imizuzu engu-7.

Lapho ibanga likhulu, kudliwa amakhalori amaningi, kepha kunemikhawulo:

• Kwabaqalayo, ukugijima kufanele kukalwe. Ibanga alibalulekanga kangako njengesikhathi sokujima;
• Ibanga landa kancane kancane, kugxilwe esimweni sempilo;
• Ibanga elingu-4-5 km linganqotshwa ngabantu abanokuqeqeshwa okuhle ngokomzimba;
• Uma inkomba yomzimba ingaphezu kuka-35, khona-ke ibanga lamakhilomitha ama-2 alikwazi ukunqotshwa. Lokhu kuzodala izinkinga zenhliziyo nezamalungu;
• Lapho kunqotshwa ibanga elingamakhilomitha ama-3, ama-calories angama-450-500 ayashiswa ngemizuzu engu-15. Ukuqeqeshwa okunjalo akunconyelwe abantu abanenkomba yomzimba engaphezu kuka-30.

Ukusetshenziswa Kwekhalori Ngohlobo Lokugijima

Ukulahleka kwama-calories kuncike ekugijimeni kokugijima, isisindo somzimba womuntu nesikhathi sokuzivocavoca:

Isisindo esincane sisho ukusetshenziswa kwamandla amancane.

Ukulinganisela ukudla kwekhalori nezindleko

Uma ufuna ukunciphisa umzimba, udinga ukudala ukusilela kwekhalori emzimbeni ukuze umzimba ukwazi ukusebenzisa amafutha agciniwe.

Lapho uthola ubukhulu bemisipha, kubalulekile ukwandisa okuqukethwe kwekhalori ekudleni. Isisekelo sokudla kufanele kube ukudla okunamaprotheni amaningi. Ukugcina umzimba usesimweni esifanele, ukudla okwenziwe ngekhalori kufanele kusetshenziswe.

Ungakubala kanjani okuqukethwe kwekhalori esidlweni:

1. Ukubala kwenziwa ngamagremu ayi-100 womkhiqizo;
2. Kuyalulekwa ukukala ukudla ngaphambi kokukuthatha, lokhu kuzonikeza isithombe esicacile;
3. Kubalulekile ukugcina ibhalansi yamaprotheni, amafutha nama-carbohydrate, isilinganiso sawo singu-1: 1: 3;
4. Ungagcina idayari yokudla kuhlelo lokusebenza lwamagajethi, noma ubhale konke phansi ngesandla;
5. Ukubala inani lama-calories ngosuku, ungaxhumana nesazi sokudla, noma wenze ukubala ngohlelo lwe-Intanethi.

Ukusha kwekhalori ngenkathi kusebenza kuncike ekuqeqesheni ngamandla, ibanga, isisindo, izinhlobo. Ngokwesilinganiso, i-250 kcal ishiswa nge-1 km ngayinye yokusebenza. Kuyadingeka ukuqeqesha izikhathi eziningana ngesonto okungenani imizuzu engama-40. Sebenzisa izingubo zemidlalo ezenziwe ngezindwangu zemvelo, gqoka isimo sezulu, qapha indlela odla ngayo.

Bukela ividiyo: Fanya hii ili kupunguza uzito nyumbani kwa siku 20. Zoezi la nyumbani (May 2025).