Itafula lezindleko zekhalori lemisebenzi ehlukahlukene yomzimba

Ukuze ubeke umzimba ngokuhlelekile futhi ulahlekelwe amakhilogremu ambalwa, akudingeki nakancane ukuthi udle ukudla, kwanele ukushisa ama-calories angaphezu kwezi-2 000 ngosuku. Ngokuqeqeshwa okunjalo, izinguquko zizobonakala ngemuva kwamasonto ambalwa okuqeqeshwa.

Phakathi kwezinye izinto, kulokhu, umzimba awugcini nje ngokulahla isisindo, kepha nezicubu zemisipha ziyaqiniswa, okunikeza izinhlaka zezemidlalo. Isinyathelo sokuqala ukutadisha itafula elishisayo lamakhalori ukuze ukhethe izivivinyo noma izakhiwo ezifanele kakhulu bese uqala ukuzivocavoca.

Izinhlobo zomzimba womuntu

Ngokwesilinganiso, indoda ejwayelekile idinga ukusebenzisa cishe ama-calories ayizi-2,5,5 ngosuku, futhi abesifazane badinga izinkulungwane ezimbili. Kodwa-ke, lesi yisibalo esilinganiselwe kuphela ukuze unqume ngokunembile inani elidingekayo le-kcal. udinga ukuzibala usebenzisa isisindo sefomula + 6.25 x ukuphakama - 4.92 x yobudala - 161.

Ukuze uthole isethi ephumelelayo yokukhululeka okudingekayo, ukomisa nokulahlekelwa isisindo esiningi, udinga ukushisa ama-calories angu-20% ngaphezulu kunani elithathiwe.

Uhlobo lwesakhiwo somuntu ngamunye nalo lubalulekile, kukhona abangu-3 sebebonke:

1. I-Ectomorph - ukuzaca, izitho ezinde namaphesenti amancane wamafutha angaphansi komhlaba ahambisana nalo mzimba. Lolu hlobo lushisa amanoni ngokushesha kunezinye izinhlobo.
2. I-Endomorph - yehlukile kwezinye izinhlobo zokwanda kwamafutha omzimba. Amakholori ashiswa kancane kakhulu. Ngokwemvelo, bavame ukuba nobuso obuyindilinga nokukhuluphala ngokweqile.
3. I-Mesomorph ingenye yezici ezivame kakhulu. Itholakala encazelweni yegolide phakathi kobuncane namafutha amaningi. Ilungele ukushisa amakhalori, ukuzivocavoca umzimba kuyindlela engcono yokugqamisa incazelo yemisipha. Cishe wonke amatafula ashisa amafutha abhaliwe kusetshenziswa lo mzimba njengesibonelo.

Ikhalori itafula elivuthayo

Ama-calories ashiswa ngesikhathi semisebenzi ehlukahlukene. Inani elincane lazo liyanyamalala ngisho nangesikhathi sokulala (~ 50 kcal) nokufunda izincwadi (~ 30 kcal). Sonke lesi sikhathi umuntu enza nganoma iyiphi indlela, inani elithile labo liyashiswa.

Vele, ukuthola imiphumela ebalulekile, akufanele uhlale emabhukwini okufunda kusofa, kusebenza kangcono kakhulu kwezemidlalo. Kulokhu, akunandaba ukuthi iyiphi, akudingekile ukuthi ubhalisele ijimu.

Ezinye izivivinyo ezisebenza kakhulu ongazenzela zona, njengokugijima noma ukugxuma intambo. Bobabili bazokwazi ukushisa ama-calories angama-700 ngehora lamakilasi, ngaphandle kokuya noma yikuphi noma basebenzise imali.

Ukugijima nokuhamba

Lezi izivivinyo ezivame kakhulu zokushisa amakhalori nokuthola umzimba wakho ube sefomini elilungile noma lezemidlalo. Kunokwehluka okuningi: ukugijima, ukuhamba, ukusubatha, ukuhamba ngeNordic, ngisho nokuhamba okulula kungashisa inani elithile lamafutha emzimbeni.

Izinhlobo ezahlukene zomsebenzi

Amakhalori angashiswa hhayi kuphela ngokwenza izivivinyo ezithile noma ezemidlalo ngokujwayelekile, kepha futhi nangemisebenzi ejwayelekile. Eminye imisebenzi ikuvumela ukuba ushise amanoni amaningi kunokuzivocavoca okukhethekile.

Imidlalo yezemidlalo nokuzivocavoca umzimba

Ukuze ususe isisindo esiningi ngokweqile futhi ngempumelelo futhi uthole ukukhululeka okuhle, ungenza izivivinyo nemidlalo ehloselwe lokhu. Ngisho nokuzijabulisa okulula kwezingane nabantu abadala, okufana nokuhamba ngebhayisikili, kusha inani elikhulu leminduze ye-calla, kuqinisa imisipha futhi kuthuthukise impilo.

Ukudansa

Enye inketho enhle yokushisa amakhalori ukudansa. Cishe noma yiluphi uhlobo lwayo luyakwazi ukuletha umzimba kwifomu elihle kakhulu. Ngokuya ngenani elikhulu lezinto ezinzima kumdanso noma ngamandla, inani lokulahleka kwamafutha liyakhuphuka.

Ungayibala kanjani izindleko zekhalori ngemisebenzi ehlukile?

Ukuze ubale kahle ukulahleka kwama-calories kusuka kokuzivocavoca okuthile, udinga ukunaka itafula elikhethekile. Ukusuka lapho, kufanele uthathe imisebenzi efanelekile kakhulu futhi udwebe uhlelo lomuntu siqu, ubude besikhathi nokulandelana. Lokhu kuzokusiza ukuthi ungachithi isikhathi bese uya ngqo ekuvivinyweni okulandelayo.

Ukuze uqonde ukuthi kungakanani amafutha asetshenziswa ngokujwayelekile ngosuku, udinga ukufingqa yonke imisebenzi. Inombolo evelayo izoba inkomba eseduze. Udinga ukudayela inombolo ezoba ngu-20% ngaphezulu kunama-calories adliwe ngosuku.

Ungabona futhi okuqukethwe kwama-calories ekudleni okuthile kumathebula akhethekile. Imiphumela emihle ingatholwa hhayi ngokuzivocavoca umzimba kuphela, kepha futhi ngokuqala ukudla ukudla okunempilo, lapho kungabi khona amafutha amaningi.

Ukuze ubuyise ngokushesha isimo esijwayelekile emuva kokujwayelekile noma ngendlela yezemidlalo, udinga ukunamathela ekuqeqeshweni okungapheli noma ekuzivocavoca okukhulu. Kungaba noma yimuphi umdlalo: ubuciko bokulwa, ukudansa, ukugwedla, ukubhukuda, ukuzivocavoca, noma ukuya ejimini.

Uma ungafuni ukuvakashela izigaba ezithile, ungangena kwezemidlalo ekhaya (ukweqa intambo, ukuzivocavoca nsuku zonke) noma kwimvelo (ukugijima, ukuhamba, ukuhamba). Ama-calories avuthayo angaguqulwa abe yinjabulo ejwayelekile ngokudlala umdlalo wakho owuthandayo (ibhola, i-basketball, njll.) Noma ukugibela ibhayisikili, i-rollerblading futhi ngasikhathi sinye ukuthola isimo ngaphandle kobunzima obukhulu.