Mutha kudabwa kuti ndi zowonjezera zowonjezera zotani zomwe muyenera kutentha pogwiritsa ntchito masewero olimbitsa thupi. Pili imodzi ya mafuta ili ndi makilogalamu pafupifupi 3500.
Pofuna kutaya mapaundi, malangizo amodzi ndi oti muyenera kutentha makilogalamu 3500 kuposa momwe mukudya. Kuti muwononge mapaundi mu sabata, muyenera kuwotcha ma calories 500 pa tsiku kuposa momwe mumadya tsiku lililonse kapena kudya makilogalamu ochepa kuposa momwe thupi lanu limawotchera tsiku lililonse.
Kuthamanga Kutaya Kunenepa
Kuthamanga kungakuthandizeni kuchepetsa kulemera , koma sizochita zamatsenga. Mtengo wotetezeka, wathanzi wokhala wolemera thupi ndi pafupifupi mapaundi awiri pa sabata. Ngati kulemera kwako kuli mofulumira kusiyana ndi zimenezo, ukhoza kutaya minofu kuphatikizapo mafuta. Pofuna kutentha makilogalamu 500 patsiku ndikuyenda, mungafunikire kuwerengera pafupifupi makilomita asanu pa tsiku, popeza othamanga ambiri amatentha makilogalamu pafupifupi kilomita imodzi.
Komabe, izi zikusiyana ndi kulemera kwanu ndi liwiro. Othamanga kwambiri komanso othamanga kwambiri amatentha makilomita ambiri, othamanga kwambiri komanso othamanga mofulumira akuwotchera. Kuonjezera apo, kafukufuku wa National Institutes of Health akuti mawerengero sakuwerengera momwe thupi lanu limasinthira pamene mukuyesera kulemera. Mungafunike zochepa zowonjezera kalori kuti muone kulemera kwanu pamene mukuyesetsa.
Ngati mulibe nthawi kapena mphamvu yotentha makilogalamu 500 patsiku pogwiritsa ntchito zochitika zina, mungagwiritse ntchito kuchepetsa kuchepetsa kalori komanso kuchita masewera olimbitsa thupi.
Mwachitsanzo, ngati mutayendetsa makilomita atatu (pafupifupi 300 calories) kutentha tsiku lililonse, mufunikanso kuchepetsa kudya kalori yanu yokwanira ndi makilogalamu 200 tsiku lililonse. Kuphatikizidwa kwa kuchepetsa kudya kwa kalori ndi zopsereza zowonjezera kungapange makilogalamu anu 500 / kuchepa kwa tsiku.
Inde, ndizofunika kudziwa kuchuluka kwa makilogalamu omwe mumasowa tsiku lililonse chifukwa chakudya cha calories cha USDA 2000 ndi ndondomeko chabe.
Mungagwiritse ntchito cholemetsa cholemetsa kuti muone kuchuluka kwa makilogalamu omwe mumasowa tsiku lililonse.
Pump Kupsa
Ngati mukufuna njira zowonjezera calori yanu, yesetsani kuwonjezera mphamvu komanso mwamsanga pazomwe mukuchita. Imodzi mwa madalitso ambiri a kuphunzitsa mphamvu ndikuti kumanga minofu yambiri kumapangitsa kuti kalori yanu iwotche, pamene mukugwira ntchito komanso pamene mukupuma.
Simukusowa kukweza katundu wambiri kuti mupindule nawo. Yesetsani kuchita masewera olimbitsa thupi monga kuchita masewera olimbitsa thupi kapena kutsika thupi kamodzi kamodzi pa sabata.
Kuthamanga mofulumira kungakuthandizeninso kukumbutsani kuyesayesa kwanu kwa kulemera kwa kuwonjezera kalori yanu yotentha. Yesani kugwiritsa ntchito mofulumira pawongolera kapena ntchito zolembapo . Ngati simunakonzekere kuyendetsa mofulumira, yang'anani kumaliza kuthamanga kwanu mofulumira kapena kuthamanga mofulumira pakapita nthawi. Kuthamanga mwamphamvu kwa masekondi 30 ndikuwongolerako kwa mphindi zingapo, ndipo yesetsani kuchita zimenezo nthawi zingapo pamene muthamanga.
Samalani ndi Zina Zina
Kumbukirani kuti musayang'ane kwambiri pa chiwerengero cha msinkhu. Yesetsani kumvetsera momwe mumamvera. Gwiritsani ntchito mayeso ena osati kulemera, monga masentimita otayika kapena momwe zovala zanu zilili, kuti muzindikire kupita patsogolo kwanu.
Mwinanso mukhoza kuwonjezera minofu yathanzi ngakhale mutayika mafuta. Mukhozanso kuyang'anitsitsa zomwe mukupita patsogolo poyendetsa madera atsopano, kuwonjezera ma kilomita anu a sabata, ndikuyesera kukonza mpikisano wanu.
> Zotsatira:
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> Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK. Ntchito Yogwiritsira Ntchito Yopangidwira Njira Zothandizira Kuteteza Kulemera kwa Thupi ndi Kupewa Kulemera Kupezanso Okalamba. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2009; 41 (2): 459-471. lembani: 10.1249 / mss.0b013e3181949333.
> KD Hall, Sacks G, Chandramohan D, et al. Kuchokera kwa zotsatira za kusalingana kwa mphamvu pa thupi. Lancet . 2011; 378 (9793): 826-837. lembani: 10.1016 / s0140-6736 (11) 60812-x.
> Sanghvi A, Redman LM, Martin CK, Ravussin E, Nyumba KD. Kuvomerezeka kwa njira yosavuta komanso yovomerezeka ya masamu kuyesa kusintha kwa nthawi yaitali mu kudya kwaufulu. American Journal of Clinical Nutrition . 2015; 102 (2): 353-358. do: 10.3945 / ajcn.115.111070.