Kodi Mafuta Ophika Amatha Kuphika Pakati pa 5K Kuyenera Kudya Chakudya Chachikulu?
Kodi mukudziwa kuchuluka kwa makilogalamu omwe mumayendetsa mailosi? Kapena bwanji za chiwerengero cha calories yotentha pa 5K? Ngati mukuyang'ana zakudya zanu muyenera kutero. Zochita zambiri zimagwiritsa ntchito makilomita asanu (5K) monga mtundu wa Turkey kuti zikhale zoyenera kudya chakudya chachinyengo kapena kuwotcha tsiku la Thanksgiving Day calories . Koma kodi makilogalamuwo amatentha mothamanga mumsasa wa 5K ndikupangitsanso kuti azigwiritsira ntchito makilogalamu omwe amadya patsiku la chakudya cha tchuthi?
Ndipo ndikutalika kotani komwe mungathamangire kutentha chakudya?
Kodi Makilomita Ambiri Mukutentha Kwambiri?
Chiwerengero cha makilogalamu omwe mumayaka pamene mukuyenda chimadalira pazifukwa zingapo zosiyana.
Mwachitsanzo, kulemera thupi kumapangitsa kusiyana. Munthu wothamanga kwambiri amatha kutentha makilogalamu ambiri kusiyana ndi wothamanga kwambiri akuyenda mofanana ndi nthawi yofanana.
Maulendo angakhale ndi gawo, nanunso. Wothamanga wothamanga akhoza kutentha makilogalamu ambiri kuposa munthu amene akuyenda mofulumira ngati athamanga kwa nthawi yofanana.
Kugonana kungagwire ntchito monga amuna nthawi zambiri amawotcha pang'ono mafuta kuposa akazi pochita ntchito zomwezo.
Ndipo potsiriza mtunda nthawi zambiri umasintha nambala chifukwa zingathe kudziwa kuchuluka kwa nthawi ( nthawi ) yomwe thupi lanu likuyaka ma calories owonjezera. .
Kotero kodi izo zikutanthauza chiyani kwa inu? Monga lamulo loyamba la thupi, mumatentha makilogalamu 100 pa mailo, mosasamala kanthu za msinkhu (chifukwa othamanga mofulumira amatha mtunda wofanana mu nthawi yochepa).
Mungathe kugwiritsa ntchito maulendowa kuti mupeze malingaliro ambirimbiri omwe mumayaka ma kilomita.
Ma Calories Oyandikira Adatenthedwa Kuthamanga Kwambiri
- Mpikisano wokwana mapaundi 120 udzawotcha pafupifupi makilogalamu 91 akuthamanga mailosi
- Mpikisano wokwana mapaundi 140 udzatentha pafupifupi makilogalamu 105 akuthamanga mailosi
- Mpikisano wokwana mapaundi 160 udzawotcha pafupifupi makilogalamu 121 akuyenda mailosi
- Mpikisano wokwana mapaundi 180 udzatentha pafupifupi makilogalamu 136 akuthamanga mailosi
- Mpikisano wokwana mapaundi 200 udzatentha makilomita pafupifupi 151 akuthamanga mailosi
Kuthamanga kukwera kudzatenthetsa makilogalamu ambiri kuposa kuyendetsa pamwamba pazitali. Ndipo zopinga zina, monga malo ovuta (monga msewu wothamanga pa gombe) zingasokonezenso chiwerengero cha makilogalamu omwe mumayaka.
Mafuta Otsitsidwa Pa Kuthamanga kwa 5K kapena Yendani
Chiwerengero chenicheni cha calories yomwe mumayaka mukamayenda kapena kuyendetsa 5k chidzadalira kukula kwa thupi lanu ndi chikhalidwe chanu. Zinthu zakuthambo pa tsiku la mpikisano zingapangitse kusiyana, naponso. Ngati ili ndi mphepo, muyenera kugwira ntchito mwakhama kuti mufike kumapeto.
Ngati mukuyendetsa mtunda wa mamita khumi ndikukwaniritsa makilomita asanu, gwiritsani ntchito manambalawa kuti muyese chiwerengero cha ma calories omwe mungawotche. Othamanga mofulumira komanso othamanga pang'onopang'ono angakhale ndi ndalama zoterezi chifukwa kusintha kwa nthawi yaitali kumachepetsa kusiyana kwa liwiro nthawi zambiri.
- Mpikisano wokwana mapaundi 120 udzatentha pafupifupi makilogalamu 281 omwe akuyenda 5K
- Mpikisano wokwana mapaundi 140 udzatentha pafupifupi makilogalamu 328 opitilira 5K
- Mpikisano wokwana mapaundi 160 udzatentha pafupifupi 375 makilogalamu opitilira 5K
- Mpikisano wokwana mapaundi 180 idzatentha makilogalamu pafupifupi 422 opitilira 5K
- Mpikisano wokwana mapaundi 200 udzatentha pafupifupi 469 makilogalamu okhala 5K
Kuti mudziwe kuchuluka kwa makilogalamu omwe mumayaka panthawi ya 5K, gwiritsani ntchito calculator pa intaneti ndipo mulowe muyendo wanu ndi kukula kwa thupi lanu. Kuti muwonjezere nambala yanu, onetsetsani ngati mutha kuthamanga pang'ono kapena kuonjezera kuthamanga kwafupipafupi ndikuzizira kuyenda pamapeto pake.
Zikhala Zotentha Panthawi Zakale
Mukhoza kugwiritsa ntchito 100 / calorie pa mailosi kuti muwerengere chiwerengero cha calories yotentha pa zochitika zochitika. Komabe, kuyendetsa mawonekedwe kungathe kuwonongeka pamene mukuyenda mtunda wautali. Thupi lanu limatopa ndipo kuyenda kumakhala kosavuta. Pachifukwachi, mukhoza kutentha ma calories pazochitika zambiri, monga 10K, hafu ya marathon, kapena marathon.
Kodi Makilogalamu 5K Angathe Kudya Chakudya Chachinyengo?
Ambiri othamanga amakondwerera mapeto a wothamanga ndi brunch yamadzimadzi, ola losangalala, kapena banja lalikulu kudya. Ngati mumayendetsa masewera olimbitsa thupi pachaka, mumakondwerera mapeto a masewera anu 5K ndi chakudya chambiri chakuthokoza. Koma, ikuyendetsa ntchito 59 yokwanira kuti muwothe mafuta okhudzana ndi chakudya chamadzulo?
Nthaŵi zambiri, kuthamanga komodzi sikungatenthe makilogalamu okwanira kuti aziwerengera chakudya chamadzulo pa lesitilanti kapena brunch yachikondwerero ndi zokonza zonse. Ndipo sizingatheke kuti ziwotche mchere mu chakudya chothokoza, mwina. Ngakhale kuti yankho likudalira mbali imodzi ya ziwerengero zomwe mumadya mukamadya. Nthawi zambiri, mumayenera kuyendetsa matchuthi angapo otsatizana kuti awotchere phwando lonselo.
Mwachitsanzo, akatswiri ambiri amanena kuti mumadya pakati pa makilomita 2500 ndi 4100 pa chakudya choyamikira. Chakudya chimenecho mwina chimakhala ndi mafuta obiriwira ndi khungu, mbatata yodzaza ndi mafuta, mafuta ambirimbiri, komanso mapiritsi angapo otsekemera. Ngakhale mutha kutentha makilogalamu 300 panthawi yothamanga 5K, mumayenera kuyendetsa mafuko 8 kapena kuposa kuti muthe kuchotsa ma calories. Koma simukusowa kudya zambiri.
Ngati mukufuna kuyeza makilogalamu mu chakudya choyamika ndi zikondwerero zomwe mumatentha pa 5K kuthamanga kapena kuyenda, muyenera kukumbukira kukula kwa magawo ndi zakudya pa phwando. Mukhoza kudula makilogalamu mu chakudya chanu chakuthokoza pogwiritsa ntchito njira zochepetsera zakudya panthawi ya tchuthi.
- Imwani madzi mmalo mwa vinyo panthawi ya chakudya
- Dulani mkate ndi batala kuti mupulumutse chipinda cha zakudya zomwe mumazikonda kwambiri
- Lembani zitsamba zolemera zowonjezera zowonjezera kuti mukhale okhuta mwamsanga ndikudya zocheperapo
- Sankhani nyama yoyera ndikuchotsa khungu musanadye
- Lembani mbale yanu kamodzi ndipo musabwerere kwa masekondi
- Kwa mchere, sankhani pepala yamagawa. Ndizochepa m'makirori kuposa masankho ena ambiri.
Kumbukirani kuti ngakhale ndi zosankha zabwinozi, mwinamwake mukudyabe calories kuposa momwe mumayaka panthawi yothamanga 5K kapena kuyenda. Koma izo sizikutanthauza kuti kulibe phindu pochita nawo Turkey Trot. Kuthamanga ndi njira yabwino yowonjezeretsa mphamvu m'thupi lanu la pansi, kumanga msinkhu wanu wamaganizo ndi kugwirizana ndi abwenzi ndi mabanja. Pezani nawo pa Tsiku lakuthokoza ndikuonjezerani maulendo angapo oyendayenda kapena mafupipafupi omwe mumakhala nawo patsiku lanu lochita masewera olimbitsa thupi.