N'chiyani Chikuchitika Pamene Mng'oma Wosasintha?
Kodi mukubuula pamene mukuyendetsa payeso ndikuwona kuti simunataye cholemera? Zimakhumudwitsa pamene mukuyenda kuti muchepe thupi ndipo simukuwona zotsatira zomwe mukufuna. Tengani tsatanetsatane ndikuyang'ana chifukwa chake simukuwona kusuntha kwa njira yoyenera.
Math: Kuyenda Osataya Thupi
Yankho lopweteka ndilokuti kulemera kwa thupi ndi kulemera kwake ndi masamu ophweka:
- Ngati mumadya makilogalamu ambiri omwe mumagwiritsa ntchito tsiku lililonse, mumakhala wolemera .
- Ngati mumadya makilogalamu ochepa kuposa tsiku lililonse, mumakhala wolemera .
- Kuti muchepetse thupi muyenera kudya makilogalamu ochepa komanso / kapena kutentha kwambiri tsiku lililonse.
- Kuti mukhale oganiza bwino, otha kulemera kwa nthawi yaitali komanso kuchepetsa kuopsa kwa thanzi lanu, muyenera kudya pang'ono ndi kuchita masewera olimbitsa thupi.
- Mafuta a mafuta amafanana ndi makilogalamu 3500. Kuti muwononge ndalama imodzi pa sabata, muyenera kugwiritsa ntchito makilogalamu 3500 kuposa momwe mukudyera sabata lirilonse, kaya mwawonjezeka ntchito kapena kuchepa kudya-kapena onse awiri
- Kuti muwone zomwe mumadya, gwiritsani ntchito diary kapena app kuti mukhale oona mtima ndi inu nokha.
- Kuti muyang'ane zolembera zamagetsi, gwiritsani ntchito pedometer kapena zolimbitsa thupi, makamaka munthu wogwirizana ndi app diary app .
- The American Heart Association ikuyendetsa maulendo 30 mpaka 60 oyenda mwamsanga kapena kuchita masewera olimbitsa thupi pafupifupi tsiku lililonse la sabata kuti muthetse kulemera. Kuchuluka kwa maseŵera olimbitsa thupi kumathandizanso kuchepetsa mavuto anu aakulu azaumoyo.
Kodi Zikalori Zambiri Ndimatentha?
Mtunda uliwonse womwe mumayenda umayaka pakati pa 55 ndi 140 calories, malingana ndi kulemera kwanu, mofulumira ndi njira kukhala zinthu zachiwiri. Onani momwe calorie yanu ikuyendera ndi:
- Kuyenda Malori Oyaka Moto Kumayenda
- Kuyenda Malori Okutentha ndi Maminiti Anayenda
- Pedometer Steps Calories Yotentha
Kodi Ndingatani Kuti Ndiziwotcha Zambiri Zamakono?
Pali njira zingapo zomwe mungagwiritse ntchito kuwotcha makilomita ambiri omwe mukuyenda. Zina mwa izi ndi zosavuta kuposa zina, ndipo aliyense ali ndi ubwino wake komanso zosokoneza.
- Sankhani makilomita khumi ndi awiri ndi pansi, ndipo gwiritsani ntchito njira zamakono . Mudzawotcha makilogalamu ambiri pamtunda chifukwa mudzagwiritsa ntchito minofu yambiri kuposa momwe mumayendera pang'onopang'ono kapena muthamanga. Mbalame zothamanga zimapsereza makilogalamu ena atatu pa kilomita imodzi.
- Gwiritsani ntchito miyendo yoyenda bwino kuti muwonjeze kalori yanu yotentha pa mailosi, pamene mumagwiritsa ntchito minofu mmanja mwanu komanso miyendo yanu.
- Mukamayesa kwambiri, mumakhala owonjezera kwambiri pa ma kilomita. Pamene mutaya kulemera, mukuyaka makilogalamu pang'ono pamtunda. Ena amagwiritsa ntchito mabotolo amtengo wapatali kapena zikwangwani zolemera kuti aziwonjezera calorie yawo. Samalani pakuchita izi. Musataye chikhalidwe chanu kapena kuika maganizo anu pamagulu anu. Kwa iwo omwe ali otayika ndipo thupi lawo likugwiritsidwa ntchito kunyamula mapaundi ozungulira, lamba wolemera lingakhale njira yachibadwa yowonjezera kulemera kwake.
- Mukayamba kulemera, mudzapeza kuti mukufulumira. Mapaundi oposa 20 akhoza kukukoka. Mukhoza kutentha makilomita ochepa pamtunda, koma mutha kukweza maira ambiri nthawi yomweyo. Izi zingathe kugwiritsira ntchito makilogalamu ambiri otenthedwa poyenda.
Uthenga Wabwino wa Oyenda Ponena za Kutentha kwa Mafuta
Kuyenda mofulumira kumakhala kovuta kwambiri poyatsa mafuta okwana mafuta kuposa kuchita masewera olimbitsa thupi. Thupi limasowa nthawi kuti ligwirizane ndi njira zomwe zimalowetsa m'masitolo anu a mafuta m'malo mwa kutentha shuga zosavuta mumaselo anu. Ngati mumayenda mofulumira, nthawi zonse muziyamba ndi mphindi 10 zotentha mofulumira kuti thupi lanu likhale lopaka mafuta. Gwiritsani ntchito mapulogalamu oyendetsa mafutawa .
Nkhani Zoipa Zomwe Zimakhala Zosatha Zambiri
Ngati simukuwonjezera zochita masewera olimbitsa thupi, thupi lanu silikutentha mafuta, komanso limatentha minofu. Dieters amatha kudwala kwambiri pambuyo pa zakudya kusiyana ndi kale.
Kukhala pansi kwa nthawi yochuluka kumadziwikiranso ngati chiopsezo cha thanzi lawo.
Uthenga Wabwino Wokhudzana ndi Matenda Ogwira Ntchito
Ngati mumanga minofu pamene mukudyetsa, mukuwonjezera thupi lanu. Minofu imeneyi imatenthetsa makilogalamu ena ochepa ngakhale pamene ili pogona, ngakhale pamene ikugona.
Ngati mwangoyamba kuyenda kapena mutayamba kukangana, mukukumanga minofu. Ngati mwakhala muli woyendayenda nthawi zonse, muyenera kuwonjezera zochita zowonjezera kuti mumange minofu pamene mukudya. Maphunziro a thupi apamwamba akulimbikitsidwa, monga kuyenda sikungamange thupi lanu lapamwamba. Kuyenda ndi ntchito yolemetsa ndipo ingakuthandizeni kupewa matenda osteoporosis pamene mutakalamba.
Mukufunikirabe Kuyang'ana Zimene Mukudya
Ngati mwawonjezereka kuyenda kwanu ndi masikelo akukwera pakapita mwezi umodzi, muyenera kuyang'ana zomwe mukudya. Muyenera kutenga ochepa zakudya. Pali njira zambiri ndi zakudya zomwe mungachite, koma muzichita mwanzeru komanso muli ndi diso kuti mukhale ndi zakudya zabwino.
Fufuzani chimene chiwerengero choyenera cha ma kalori ndizochita masewera olimbitsa thupi ndi cholinga chanu cholemetsa. Gwiritsani ntchito chiwerengero cholemetsa cholemera kuti mupeze nambala yolondola. Kenaka gwiritsani ntchito calculator yowonjezera ndi zakudya kuti muwone chakudya chimene mumawakonda kuti muwone kuti mukudya zomwe zingakhale bwino pa thanzi komanso kulemera kwake.
Mawu Ochokera
Zimakhumudwitsa pamene mwakhala mukuwonjezera zochitika zanu zakuthupi ndikuyang'ana zomwe mukudya koma simukuwona zotsatira. Tengani mobwerezabwereza ndikusinkhasinkha chizoloŵezi chanu cha kudya ndi cholinga cha calorie ndi diary kapena app. Gwiritsani ntchito pedometer kapena gulu lolimbitsa thupi lomwe likhoza kuyesa ntchito yanu, ndipo ganizirani zomwe zilibe mphamvu zowonetsera . Dziperekeni kuti mukhale ndi zakudya zopatsa thanzi komanso ntchito yathanzi ndipo mudzakhala ndi ubwino wathanzi ngakhale simukuwona zotsatira zowonongeka.
> Zotsatira:
> Kuyambira ndi zochitika zolimbitsa thupi kuti mukhale wolemera. CDC. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html.
> Kuzisunga. CDC. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
> Kutaya thupi. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp#.WKD9bX-AmW4.
Ntchito Yathupi ndi Umoyo: Ubwino wa Ntchito Yathupi. CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ControlWeight