Kuthamanga ndi njira yabwino yochepetsera thupi ndipo palibe nambala ya matsenga pamakilomita pamene mutayamba kulemera. Mukhoza kutaya piritsi yolemetsa ngati muli ndi vuto la kalori - lopindula ndi masewera olimbitsa thupi kapena kudula zakudya - pafupifupi makilomita 3,500. Munthu wokwana mapaundi 150 adzawotcha pafupifupi makilogalamu zana pa mtunda wautali. Choncho, ngati munthuyo athamanga makilomita 15 ndipo amatha kudula makilogalamu 2,000 pa sabata imodzi, akhoza kutaya piritsi.
Koma zomwezo zikhoza kunenedwa ngati munthuyo athamanga makilomita 12 ndikudula makilogalamu 2,300. Choncho ndizofunikira kudya zakudya zopatsa thanzi kusiyana ndi thupi lanu kuti likhalebe ndi kulemera kwake komanso kutentha kwambiri.
Deta kuchokera ku Registry Control Registry, gulu lofufuzira lomwe limaphunzira anthu omwe ataya kulemera kwake ndikukhalabe olemera, amasonyeza kufunika koti aziwotchera 2,800 makilogalamu pogwiritsa ntchito masewera olimbitsa thupi sabata iliyonse kuti athe kulemera. Ma calories 2,800 angakhale ofanana ndi makilomita 28 pa sabata, kwa othamanga ambiri. Choncho, sizikutanthawuza kuti muyenera kuthamanga makilomita 20+ pa sabata kuti muchepetse thupi, koma mutha kukhala opambana ngati mutero (kapena kuchita zolimbitsa thupi kuti muwonjezere kuyendetsa). Kuthamanga zina mwa mailosi anu mofulumira pakuchita mwamsanga kumawonjezera kalori yanu kutentha ndikufulumizitsa kuyesayesa kwanu.
Mmene Mungapangire Chizoloŵezi Chochita
Chinthu chothandizira kuchepetsa kulemera kwake, kapena ndi mtundu uliwonse wa masewera olimbitsa thupi, pazomweku, ndiko kupanga chizoloŵezi chochita masewera olimbitsa thupi.
Zimathandizira kukhazikitsa zolinga zanu, monga kuphunzitsira mpikisano wotsatira kapena cholinga chokwaniritsa maola angapo pamwezi. Ena othamanga amakhala olimbikira komanso osasinthasintha potsatira ndandanda ya maphunziro kuti adziwe zomwe ayenera kuchita tsiku ndi tsiku (kuphatikizapo masiku opumulira!). Kulemba chipika kapena blog yogwiritsira ntchito ndi njira yabwino kwambiri yowunikira zomwe mukuchita ndikukhala ndi chidwi.
Kuthamanga ndi gulu kapena bwenzi kumakuthandizani kukhalabe olimbikitsidwa ndi kupita patsogolo ku cholinga chanu. Ndi kovuta kuti muthamangitse kapena muthamangitsidwe ngati mukudziwa kuti anzanu akuyenda akukuyembekezera. Ngati simungathe kukhumudwitsa mnzanu kapena wachibale kuti athamange nanu, tsatirani malangizo awa momwe mungapezere okondedwa anu .
Kukonzekera mphotho ya nthawi yayitali ndi ya nthawi yayitali (osati chakudya) kudzakuthandizani kuti mupitirize kuthamanga. Mwachitsanzo, yesetsani kudzichitira nokha ku pedicure kapena massage pamene muthamanga katatu pa sabata kwa milungu itatu. Ngati mwakhumudwa chifukwa cha malingaliro a mphotho, onani njira izi kuti mukondwerere kupita patsogolo kwanu.
Chitsime:
Catenacci VA et. Al., "Physical Activity Patterns mu National Registry Registry Registry" Obesity 2008 Jan; 16 (1): 153-61.