Moyo ndi wokhudzana ndi kupeza bwino, chabwino? Chabwino, osati ngati mukuyesera kuchepetsa thupi. Mwamwayi, ngati mufikira mphamvu zowonongeka ndiye kuti simungachepe . Kulimbitsa thupi moyenera kumakuthandizani kuti mukhalebe wolemera. Ngati mukufuna kuchepa, muyenera kupanga mphamvu zoperewera.
Kodi Mphamvu Zamagetsi N'zotani?
Mphamvu yamagetsi ndi kusiyana pakati pa mphamvu yanu (kapena nambala ya calories yomwe mumayika m'thupi lanu) ndi mphamvu yanu yotulutsa (kapena chiwerengero cha calories yomwe mumayaka tsiku lililonse ).
Anthu ena amatanthawuza mphamvu yowonjezera mphamvu monga "zopatsa mphamvu, ma calorie kunja" equation. Muyenera kuwerengera mphamvu yanu ngati mukufuna kulemera. Kufanana kumeneku kumapereka chiyambi cha dongosolo lonse la kulemera kwanu.
Kulimbitsa mphamvu kwa mphamvu: Ma calories mu (kuwonjezera mphamvu) - Calories out (energy output)
Mmene Kulimbitsa Mphamvu Kumakhudzira Kutaya Kwambiri
Mukakhala ndi mphamvu yanu, yang'anani zotsatira. Mudzakhala ndi mphamvu zowonjezereka, mphamvu yoipa kapena yokwanira.
- Kusamala kwathunthu: Ngati mutha kukhala ndi 0 kumapeto kwa mphamvu yanu yamagetsi, mwapeza mphamvu yangwiro. Mudziko lino, simungapeze kapena kulemera. Mphamvu zolimbitsa thupi ndizofunikira kwa anthu omwe ali pa zolemetsa zolemetsa za ulendo wawo wolemera.
- Kukhala ndi mphamvu zowonjezera: Ngati mutha kukhala ndi nambala yabwino, mwakwanitsa kulemera kwanu. Kwa anthu ena, monga amayi omwe ali ndi pakati, kukula kwa ana ndi weightlifters omwe akuyesera kuchuluka, uwu ndi boma labwino.
- Kuwononga mphamvu zowonongeka: Ngati mutha ndi nambala yosayenerera, mwapeza kusayenerera kwa mphamvu kofunikira kuti muwonongeke. Inu mwagwedeza mamba kuti muchepetse pansi. Kuti mupeze zotsatira zabwino mumafuna zotsatira zolakwika za calories 500-1000 patsiku kuti mutaya mapaundi 1-2 pa sabata.
Ngati kutaya thupi ndilo cholinga chanu komanso mphamvu zanu zogwirizana ndizokhazikika kapena zosangalatsa, musadandaule.
Ngati mwapeza kuti ndalama zanu sizinali zolakwika, koma chiwerengerocho sichikuphwa ndi cholinga cha calories -500, ndizo zabwino. Pali njira zitatu zosinthira nambala yanu ndi kuchepetsa kulemera.
Mmene Mungasinthire Mphamvu Zanu Zolimbitsa Thupi
Pali njira zitatu zokha zosinthira mphamvu yanu. Mwachidule, muyenera kuchepetsa kudya kwa caloric, kuwonjezera mphamvu yanu, kapena kuphatikiza njira ziwiri kuti mukwaniritse chosowa cha calorie chofunika kulemera . Njira yoyenera kwa inu imadalira mbiri yanu yaumoyo, moyo wanu ndi zofuna zanu.
- Pezani chakudya chanu cha kalori. Ngati simungathe kuchita masewera olimbitsa thupi kapena ngati simudayesetsa kuchita masewera olimbitsa thupi, mukhoza kuchepetsa kudya kwa caloric pogwiritsa ntchito makilogalamu 500 mpaka 1000 patsiku kuti muchepetse thupi. Pomwe thupi lidatha, anthu omwe amasankha njirayi akhoza kukhala ovuta kulemetsa. Pamene mukuchepa, thupi lanu limasintha. Izi zikutanthauza kuti mphamvu yanu yotulutsa mphamvu imachepa ndipo muyenera kuchepetsa mphamvu yanu yowonjezera mphamvu kuti mupeze mphamvu. Mwachidule, muyenera kudya pang'ono. Kwa anthu ambiri, zimenezo sizomveka.
- Onjezani zochitika zanu zakuthupi. Mukhozanso kukweza mamba pochita zambiri. Koma kutentha makilogalamu 500-1000 tsiku lililonse ndi kovuta kwambiri . Ngakhale oyenera, maseĊµera olimbitsa thupi amafunika masiku ovuta ogwira ntchito kapena masiku omwe amachokera kuti athe kupeza ndi kupuma. Pokhapokha ngati muli pantchito yomwe imaphatikizapo kuyenda nthawi zonse, njirayi siingakhale yoyenera ndipo ingakuike pangozi yowonongeka.
- Gwirizanitsani ntchito yowonjezera ndi zakudya. Kupanga kusintha kochepa kwa kudya kwa caloric ndi ntchito yanu nthawi zambiri amalimbikitsidwa monga njira yowonongeka yowononga. Imeneyi ndi njira yabwino kwambiri yowonjezera kulemera kwanu mutatha kuchepa.
Kuyesa Magetsi Chitsanzo
Pofuna kutaya mapaundi imodzi pa sabata, akatswiri ambiri amapereka mphamvu zoperewera zamakilogalamu 3500 pa sabata. Ngati musankha njira yowonjezera kuti musinthe mphamvu yanu, mukhoza kusewera mozungulira ndi manambala kuti muwone zomwe zikugwira bwino. Pano pali chitsanzo:
Dieter: Roger
- Ma calories amadya tsiku lililonse: 2500
- Zikhala zotentha tsiku lililonse: 2200
2500 (zowonjezera mphamvu) - 2200 (mphamvu yotulutsa mphamvu) = makilogalamu 300
Roger ali ndi mphamvu zokwanira ma calories 300. M'dziko lino, iye adzalemera. Kuti adye kulemera kwake, amafunikira makilogalamu 500 patsiku kapena makilogalamu 3500 pa sabata. Pofuna kukwaniritsa zolinga zake, Roger amasankha kusintha moyenera zakudya zake kuti achepetse kudya kwa caloric ndi makilogalamu 500 patsiku. Kenako adzawonjezera zochitika zolimbitsa thupi kuti azitentha kwambiri. Cholinga chake ndikutentha makilogalamu 300 poyenda kapena kuyendetsa njinga kumagwira ntchito. Loweruka ndi Lamlungu, amayamba kuyenda ndi mkazi wake kuti azitentha mafuta okwanira 300 patsiku.
Ndondomeko Yowonjezera Mphamvu ya Energy ya Roger
- Ma calories amawononga tsiku lililonse: 2000
- Zikhala zotentha tsiku lililonse: 2500
2000 (mphamvu yowonjezera) - 2500 (mphamvu yotulutsa mphamvu) = -500 calories
Ndi mphamvu yoipa yolemera makilogalamu 500 patsiku, Roger adzakhala ndi chiwerengero cha calorie cha 3500 pa sabata ndipo adzatayika pafupifupi paundi imodzi pa sabata pa ndondomeko iyi.
Mawu Ochokera
Mukangoyamba kugwiritsira ntchito mphamvu yogwiritsira ntchito mphamvu kuti muchepetse, mukhale oleza mtima. Zimatenga sabata kapena awiri kuti musinthe nambala yanu ndikuwona zotsatira. Ndipo pali zifukwa zambiri zomwe zimakhudza mphamvu yanu ya tsiku ndi tsiku yomwe ingapangitse kuti kulemera kwake kukhale kovuta kwambiri. Koma mphamvu yowonjezera mphamvu ndiyo maziko a dongosolo lonse lolemera ndi zakudya. Mukamagwiritsira ntchito komanso kumvetsetsa, mumakhala wolemera kwambiri ndipo mumakhala bwino.