Cholinga Chothandizira Kwambiri Tsopano Chothandizidwa ndi Kafukufuku
Mwinamwake mwakumva kuti muyenera kuyenda masitepe 10,000 pa tsiku kuti mukhale oyenerera komanso kulemera . Kodi adabwera bwanji ndi ndalama zimenezi? Kodi iyi ndi nthano yowonongeka kapena pali kafukufuku amene amasonyeza kuti ikugwira ntchito?
Kuyenda masitepe 10,000 patsiku chifukwa cha thanzi ndi kutayika kwa thupi kunkawonekera pachiyambi ku Japan. Wofufuza wa pedometer Dr. Catrine Tudor-Locke akuti chiyambicho sichinachoke pa kafukufuku wamankhwala.
Akatswiri ambiri ofufuza akhala akuchita masewerawa, kuphatikizapo Tudor-Locke.
Kafukufuku wasonyeza kuti masitepe 10,000 pa tsiku si nambala ya matsenga, koma ndi chisonyezero chabwino cha ntchito yomwe munthu akukwaniritsa tsiku. Kuyenda masitepe tsiku ndi tsiku kumagwirizananso ndi kukhala wopepuka. Kufufuza masitepe tsiku ndi kulemera, chiwerengero cha misala ya thupi (BMI), ndi zizindikiro zina za abambo ndi amai zinawonetsa kuti anthu omwe adathamanga masitepe ambiri tsiku ndi tsiku anali ocheperapo, ndipo anali ndi a BMI apansi.
Malingaliro Okwanira Okwanira Kuwonongeka Kwa Kulemera Kwa Malembo 10,000
Mapulogalamu ochulukirapo ambiri amalimbikitsa kuyatsa mafuta okwana 200 mpaka 300 patsiku pogwiritsa ntchito masewera olimbitsa thupi. Ngati mumayenda masitepe 10,000 patsiku ndi 3,000 mwa masitepewo pakuyenda mofulumira mpaka kuyendayenda, muyenera kuyatsa makilogalamu okwanira.
Chiwerengero cha makilogalamu omwe mumayaka poyenda chimadalira makamaka momwe mumaganizira komanso mofulumira pa kuyendayenda kwanu.
Njira iliyonse 2,000 mpaka 2,500 ndi pafupifupi mtunda umodzi. Kuyenda makilomita kumawotcha pafupifupi makilogalamu 80 kwa munthu 150 pounds. Malinga ndi kulemera kwako, kuyenda masitepe 10,000 kumaphatikizira pakati pa 250 ndi 600 calories. Mukhoza kugwiritsa ntchito njira za pedometer kuti muwonetsetse izi. Muyenera kudziwa masitepe anu pa mailo .
Aliyense amawotcha zopatsa mphamvu zokhala ndi kupuma, zomwe mungathe kuziwerengera ndi calculator tsiku tsiku . Inu mumatentha makilogalamu ambiri pamphindi mukamadzuka ndikuyenda, ndi zina ngati muthamanga.
Ambiri apamtima amayesa ma calories omwe mwatenthedwa pogwiritsa ntchito kuwerengera kwanu. Mapangidwe a ntchito ndi maulendo apamwamba monga Fitbit amaganiziranso momwe mukuyendera kapena kuyendetsa mofulumira poyerekeza kuti mumayaka zotani.
Kupeza Zolemera? Onjezerani Zambiri
Ngati mwatambasula masitepe 10,000 pa tsiku komanso osataya thupi kapena kulemera kwake, ndiye kuti chofunika ndi kuwonjezera masitepe ena 2,000 patsiku pamene mukudya zofanana kapena zochepa. Mukhoza kugwiritsa ntchito njira zambiri zowonjezeramo njira zowonjezerapo ntchito tsiku lonse lanu ndikuyika nthawi yodzipereka kwambiri. Ngati izi sizikugwira ntchito pakatha masabata angapo, yonjezerani zowonjezera kapena musadye pang'ono.
Kulemba mapulogalamu ochulukirapo kumakhala nthawi yayitali pamsinkhu uwu. Mukhoza kuwotcha zakudya zambiri panthawi imodzimodzi mwa kuwonjezera kuchita masewera olimbitsa thupi , kutengerapo masitepe anu kuyenda mofulumira kapena kuyenda mofulumira. Muyeneranso kugwira ntchito kuthetsa zopatsa kanthu zopanda kanthu komanso kupeza zakudya zabwino kuchokera kuzinthu zomwe mumadya.
Zakudya ndi zolemba zolemba masewera olimbitsa thupi zingakuthandizeni kuzindikira komwe mungapangire patsogolo.
Kafukufuku wina anapeza kuti ogwira ntchito ku positi omwe amayenda masitepe 15,000 patsiku ndikukhala ndi nthawi yayitali amakhala ochepa kwambiri ndipo amakhala ndi zinthu zochepa zowopsa za cardiometabolic.
Kuphatikiza Malangizo Ogwira Ntchito Ndi Zambiri Zambiri
Munthu wosachitapo kanthu amatenga masitepe 3,000 kupatula pa ntchito yawo ya tsiku ndi tsiku kuti azisuntha nyumba. Ngati mutenga masitepe 10,000, mukuyenda pafupifupi makilomita asanu tsiku lonse. Pokhapokha mutakhala ndi ntchito yogwira ntchito, monga waitress kapena namwino, zingakhale zovuta kulemba masitepe 10,000 ndi ntchito tsiku ndi tsiku zokha.
Anthu ambiri amapindula masitepe 10,000 podutsa maulendo amodzi kapena angapo omwe amayendetsa bwino kapena othamanga, omwe amafanana ndi maola 30 mpaka 60 pa tsiku. Izi zikugwirizana ndi kuchepetsa zochitika zolimbitsa thupi tsiku ndi tsiku kuchokera kwa akuluakulu a zaumoyo kuti athe kuchepetsa thanzi labwino.
Ambiri apamtima apamwamba, masewera olimbitsa thupi, ndi maulendo othamanga amazindikira ngati kayendetsedwe kanu kamakhala kokwanira kapena kuti kochita masewera olimbitsa thupi. Ambiri amagwiritsa ntchito masewera olimbitsa thupi tsiku ndi tsiku kuti awonetse ngati mukukumana ndi zolinga zofunika kuti mukhale ndi thanzi labwino komanso thanzi labwino.
Yambani Kuwerengera Mapazi Anu Lerolino
Cholinga chowerengera chotsatira chingakulimbikitseni kuwonjezera ntchito yanu ndi kuchita masewera olimbitsa thupi . Masiku ano, simukusowa ngakhale pedometer , monga foni yanu ikutsatira mapazi anu mutatenga. Mukhoza kuyang'ana pulogalamu ya pedometer mmalo mwake. Ngati cholinga chanu ndi kulemera kwa thupi, ganizirani kugwiritsa ntchito chipika kapena pulogalamu ya chakudya ndikuwonetsanso komwe mungasinthe zakudya zanu.
> Zotsatira:
> Tigbe WW, Granat MH, Sattar N, Wotsalira MEJ. Nthawi imene amatha kukhala pansi nthawi zonse imakhala ikugwirizanitsidwa ndi chiuno ndi chiwopsezo cha mtima. International Journal of Obesity . 2017; 41 (5): 689-696. do: 10.1038 / ijo.2017.30.
> Tudor-Locke C. Zomwe Zingawathandize Kukhala ndi Thanzi Labwino Pakati pa Moyo: Kodi Ndi Zambiri Ziti Zotengera Kuti Tikhale ndi Thanzi Labwino? Curr Risk Rep (2010) 4: 271-276.
> Tudor-Locke C, Schuna JM, Han H, et al. Ntchito Yogwira Ntchito Yogwiritsira Ntchito Zochitika ndi Kuopsa kwa Magetsi a Cardiometabolic. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . September 2016: 1. lembani: 10.1249 / mss.0000000000001100.