Ukuhamba nsuku zonke kungumdlalo owusizo kubantu abafuna ukulingana, bephilile futhi benomfutho empilweni. Ngakolunye uhlangothi, ukuzivocavoca okunjalo kubonakala kungasebenzi, kepha kubantu asebekhulile nabakhuluphele, le ukuphela kwendlela yokugcina umzimba usesimweni esihle, kususwe amakhilogremu athe xaxa.
Mangaki amakhalori ayizinyathelo eziyi-10 000?
Ukubheka ukubalwa kwesayensi, ukuhamba nsuku zonke Izinyathelo eziyi-10,000 shisa ku Ama-calories angu-400 ngosuku.
Ukuhamba ukunciphisa umzimba kungahlanganiswa nokudla okuyinkimbinkimbi, ukusebenza kahle kuzobonakala kakhulu.
Ungalinganisa kanjani isilinganiso sokuhamba ngejubane?
Ngokwezibalo, umuntu uhamba ngezinyathelo ezingama-4000 ngosuku, ngenkathi ehamba esikhathini esiyimizuzu eyishumi, ungathatha izinyathelo eziyi-1000.
Ukunyakaza komuntu kubheka ukuguquguquka nokuhamba kokuhamba:
- Ukuhamba ngezinyawo - ukuphumula nokunyakaza epaki noma esigcawini, ijubane lihamba kancane, ijubane elijwayelekile lomuntu ohambayo ngu-3-4 km / h. Lapho uhamba kancane, umuntu uhamba izinyathelo ezingama-70 ngomzuzu. Ijubane lokuhamba alinakubizwa ngokuthi ukuthuthukisa impilo, akukho msebenzi owenziwayo. Kwasebekhulile, ukuhamba kancane kuyasiza.
- Ukuhamba kahle - ukunyakaza kusheshiswe kuze kube yizinyathelo eziyi-120 ngomzuzu, ungahamba ngezinyawo nge-7 km / h. Lolu khetho lusebenza enhlalakahleni ejwayelekile yomzimba, i-arterial system, umuntu uzizwa ejabule emzimbeni.
- Ukuhamba ngezemidlalo - indlela yokunyakaza yenzelwe abantu abagcina impilo yomzimba nobuncane. Ijubane elijwayelekile likhula lifike ku-16 km / h, i-pulse ishesha iye kuma-beats ayi-180 ngomzuzu.
Kunzima kakhulu ukuchitha isikhathi umile, ngenkathi uhamba, ukuzinza komzimba kuyanda.
Kufanele udlule kangakanani futhi malini ngosuku?
Izinyathelo eziyizinkulungwane eziyishumi yisibalo esibonwe njengezinkomba ezijwayelekile zenkambiso yansuku zonke, enikezwe ucwaningo kanye nomphumela omuhle ekuthuthukiseni impilo yomzimba. Odokotela batusa ukwenza okungenani izinyathelo eziyizinkulungwane eziyisishiyagalombili nsuku zonke. Ukuhamba okunjalo kuyindlela engcono yokuvikela izifo. Yiba nomthelela omuhle empilweni esebenzayo.
Abaningi abazibekeli umgomo wokudlula kule nombolo yezinyathelo, kuya ngempilo nomsebenzi womuntu. Ukuze uzizwe unamandla futhi uzigcina uphilile, zama ukuhamba nje. Ngosizo lokuhamba kwabahamba ngezinyawo, kungenzeka ukuthi ulahlekelwe amakhilogremu athe xaxa, uthuthukise impilo, uthuthukise imizwa nokuzethemba.
Ngokwesilinganiso, umuntu angahamba isigamu esivamile ngosuku. Ukuthatha inombolo edingekayo yezinyathelo kunzima ekusebenzeni kokuhlala phansi. Ngokwandisa ijubane nesivinini sakho, zuza imiphumela efanayo nangokuhamba okujwayelekile. Kulula kubathumeli maqondana nalokhu, bangahlanganisa ibanga eliphindwe kathathu ngaphezulu.
Lapho usebenza ehhovisi, zama ukuhamba imizuzu eyishumi ngaphandle ngesikhathi sekhefu. Ukwenza ngcono enhlalakahleni, kuqinisekisiwe.
Kungakanani okufanele uhambe ukuze unciphise lawo makhilogremu angeziwe?
Uma ufuna ukususa amakhilogremu aphazamisa isibalo sakho, yenza ukufakwa - ukuhamba okungenani izinyathelo eziyi-15,000. Amasongo okuqina asetshenziselwa ukubala izinyathelo ezithathiwe; lapho uthenga idivayisi, udinga ukufunda ngokufaka amapharamitha womsebenzisi ukuze uthole idatha ethembekile.
Abanye abantu basebenzisa uhlelo olukhethekile kumafoni abo, idivaysi ingakhuphula inani lapho ukunyakaza kudlidlizela.
Ukwenza ukuhamba kwezemidlalo nsuku zonke ngezinyathelo eziyizinkulungwane eziyi-10-15 nokugcina ukudla, kulula ukunciphisa umzimba ngaphandle kokuzikhathaza ngemithwalo esindayo ezindaweni zokuzivocavoca. Umuntu onesisindo esingama-70 kilograms ushisa ama-calories angama-440 ngokwenza umjaho wokugijima.
Zingaki izinyathelo izingane ezidinga ukukhula impilo?
Umzimba okhulayo ugcwele amandla, izinkulungwane eziyishumi ezinganeni, lesi yisibalo esincane. Amafriji ngaphandle kokubala izinyathelo alapha umzimba. Izingane ezikhuluphele ngokweqile nezingaphansi kweselula kufanele zithathe izinyathelo eziyi-15,000. Lokhu kuzothuthukisa inhlalakahle yakho, kususe inani elidingekayo lamakhalori.
Bangaki izinyathelo abadinga ukuthatha umhlalaphansi okudingeka bazithathe?
Abantu abaneminyaka yobudala yokuthatha umhlalaphansi kufanele banakekele impilo yabo njenganoma ngubani omunye. Eminyakeni edlule, amandla okusebenza komuntu ayancipha, okuthinta inhlalakahle yabo.
Ukubambezela ukuguga ngaphambi kwesikhathi, udinga ukuhamba noma ugijime kakhulu. Kusukela eminyakeni yobudala engama-50, okujwayelekile okungenani izinyathelo ezingama-5 000 ngosuku.
Yini enquma ukuthi mangaki amakhalori ashiswayo lapho uhamba?
Ukunyakaza kuhambisana nokuqina kwemisipha, ukusebenza kwamalunga, ukusakazwa kwegazi nokunikezwa kwe-oxygen ekukhuleni kobuchopho, ukucabanga komuntu kuyasebenza futhi kuthuthukiswe.
Unganquma inani lamakholori ashisiwe kucatshangelwa ezinye izici:
- isikhathi esichithwa ukuhamba;
- amakhilomitha ahanjwe ibanga;
- isisindo somzimba, ukuphakama, ubude bomlenze;
- kubhekwa iminyaka yomuntu ohamba ngezinyawo;
- izici ze-metabolism;
- isimo sempilo;
- uhlobo nezindlela zokuhamba;
- isikhathi sosuku nezimo zensimu.
Ngokucabangela izinkomba ezingenhla, ungabala ukuthi mangaki ama-calories ashisiwe lapho uhamba. Ukuhamba ngejubane elijwayelekile, ama-calories angama-200 ayashiswa ngehora. Ukuhamba ngesivinini esincane, umuntu ulahlekelwa ama-calories ayi-100.
Ukuhamba umjaho kufanelekile kubantu abasha nabadala abafuna ukunciphisa isisindo. Ukucekelwa phansi kwama-calories akwenzeki ngokulinganayo, engxenyeni yokuqala yehora kudliwe inani eliphansi, ngesilinganiso esisheshayo engxenyeni elandelayo yehora, ukushisa kufinyelela kuma-calories angama-500.
Ukuhamba kabili noma kathathu ngosuku okungenani imizuzu emihlanu kuvimbela ukuphazamiseka kwengcindezi yegazi.
Izinzuzo zokuhamba
Izinzuzo zokuhamba uzungeze abantu abasha nabadala zisobala. Ukuhamba akugcini ngokuqinisa imilenze futhi kunciphise isisindo, kwenza umzimba usebenze ezingeni elihlukile.
Imiphumela yokuhamba nokuhamba ngamandla ithinta:
- uhlelo lwe-musculoskeletal;
- amalunga nomgogodla, aqiniswa ukujikeleza kwegazi;
- umzimba uhlanzwa ubuthi nobuthi;
- cholesterol iphuma nomfutho wegazi ujwayelekile.
Ukuhamba kungukuvikela komzimba ezifweni. Ucwaningo lwesayensi lukhombisile ukuthi ukuhamba imizuzu engamashumi amabili kunciphisa ubungozi bokufa ngaphambi kwesikhathi ngama-30%, lokhu kusebenza kubantu abaphila impilo yokuzihlalela.
Abantu abafuna ukunciphisa isisindo, ukujwayela ukuhamba nsuku zonke, bazothola injabulo kuphela kule nqubo. Ukushisa ama-calories ngeke kubaluleke kangako, into esemqoka ubuhle bemvelo nokujabulela izindawo ezinhle zamapaki nezindawo eziseduzane nedolobha.
Uma ufuna ukuzizwa unamandla futhi ujabule, hamba uhambe uye emsebenzini. Umphumela ngeke ukugcine ulindile. Ngena kwezemidlalo futhi ube nempilo!
