Kodi Zikhalari Zambiri Ndizitentha Tsiku Limodzi?
Kugwiritsa ntchito mphamvu zamagetsi ndi kuchuluka kwa mphamvu (kapena zopatsa mphamvu) zomwe munthu amafunika kuchita monga kupuma, kuyendetsa magazi, kudya chakudya, kapena kuyenda. Ndalama zanu zonse zamagetsi tsiku ndi tsiku (TDEE) ndi chiwerengero cha makilogalamu omwe mumawotcha tsiku lililonse. Pofuna kuchepetsa kulemera kwa thupi, mphamvu yowonjezera mphamvu kapena kuwonjezera kalori ayenera kukhala oyenera ndi mphamvu yogwiritsira ntchito mphamvu .
Ndalama Zowonjezera Mphamvu
Kuti mumvetse zomwe zimagwiritsidwa ntchito mogwiritsa ntchito mphamvu, muyenera kumvetsa momwe thupi lanu limakhalira mphamvu. Kuti mupereke mafuta kuti azitha kuyenda ndi kugwira ntchito tsiku ndi tsiku, thupi lanu limapanga mphamvu ngati kutentha. Mphamvu imayesedwa mu mawonekedwe a kilocalories , kapena calories. Chiwerengero cha makilogalamu omwe mumapsereza mphamvu tsiku ndi tsiku ndizomwe mumagwiritsira ntchito mphamvu zanu za tsiku ndi tsiku kapena TDEE.
Kugwiritsa ntchito mphamvu tsiku ndi tsiku kumatha kusiyana pakati pa munthu ndi munthu malinga ndi kukula kwa thupi, chikhalidwe, thupi, maonekedwe, ndi ntchito. Ndalama zonse zomwe zimagwiritsidwa ntchito kwa amayi ang'onoang'ono omwe akukhala m'madzi akhoza kukhala makilogalamu 1800 kapena osachepera pa tsiku. Koma TDEE kwa munthu wamkulu ikhoza kukhala ma calories 2000 kapena kuposa.
Mukhoza kulingalira momwe mumagwiritsira ntchito mphamvu zanu pogwiritsa ntchito makina opangira Intaneti monga omwe amaperekedwa ndi American Council on Exercise. Mukhozanso kugwiritsira ntchito makina ophatikiza pa intaneti ngati awa kuti muwerenge calories yanu yotentha patsiku:
Ndalama Zowonjezera Mphamvu ndi Kutaya Kwambiri
Kuti muchepetse thupi, muyenera kuphunzira momwe mungatenthe zakudya zambiri kuposa zomwe mumadya . Izi zikutanthauza kuti mumayenera kuwonjezera mphamvu yanu yogwiritsira ntchito mphamvu, kuchepetsani chakudya chanu cha caloric, kapena kuphatikiza zonse ziwiri kuti mupange chosowa cha calorie . Akatswiri ambiri amalimbikitsa kuti mupange kalulu ya calories ya 3500-7000 pa sabata kuti mutaya mafuta okwana mapaundi 1-2.
Inde, kupanga chosowa cha kalori kungamveke mophweka. Koma kuyesera kutaya thupi ndi kovuta. Kuphunzira kusintha zizoloŵezi zanu za tsiku ndi tsiku kuti mudye pang'ono ndi kusuntha zina ndizovuta. Kwa anthu ambiri, kudya kochepa ndi kosavuta kusiyana ndi kuyesa kuchulukitsa ndalama chifukwa kuchuluka kwa masewera olimbitsa thupi kumafunika kuti pakhale vuto la kalori .
Mmene Mungakulitsire Ndalama Zanu Zamagetsi
Uthenga wabwino wa dieters ndikuti kuchita masewera olimbitsa thupi si njira yokhayo yowonjezera ndalama zomwe mumagwiritsa ntchito. Pali mapiritsi ndi zowonjezerapo zomwe zimati zimakuthandizani kuwonjezera thupi lanu kapena kukuthandizani kutentha makilogalamu ambiri tsiku lililonse. Ambiri mwa mapiritsiwa amatha kukhala osatetezeka kapena osagwiritsidwa ntchito kotero kuti nthawi zambiri sali okonzeka kupatula ngati atalangizidwa ndi dokotala wanu.
Koma pali njira zina ziwiri zowonjezera ndalama zowonjezera popanda kupita ku masewera olimbitsa thupi:
- Zochita zosachita zochitika thermogenesis. Asayansi amagwiritsa ntchito dzina lochititsa chidwi pofotokoza kuti zopsereza zimatenthedwa ndi zomwe mukuchita tsiku limenelo zomwe sizochita masewera olimbitsa thupi. Zimatchedwa zosachita masewera olimbitsa thupi thermogenesis kapena NEAT ndipo zimatha kupanga kusiyana kwakukulu pulogalamu yanu yochepetsetsa. Mukhoza kutenga njira zosavuta kuti muwonjezere zosowa zanu ndi kusintha kosavuta pazochitika zanu .
- Zotsatira za kutentha kwa chakudya. Mumagwiritsanso ntchito mphamvu mukamadya. Zakudya zina zimawotcha zakudya zambiri kuposa ena. Asayansi amati izi ndizomwe zimapangitsa kuti chakudya kapena TEF zisakhudze. Mwamwayi, kudya nokha sikungatenthe mafuta okwanira kuti muwone kusiyana kwa pulogalamu yanu yolemetsa, koma mungathe kusankha zakudya zomwe zimayatsa makilogalamu ambiri kuti mupatse TDEE mphamvu pang'ono.
Mawu ochokera
Kaya mukuyesera kuchepetsa thupi, kulemera kapena kukhalabe wolemera, kugwiritsa ntchito ndalama mwanu kumathandiza kwambiri. Kupeza malire ndichinsinsi. Inde, tsiku lirilonse silidzakhala langwiro, koma pa nthawi yayitali mukufuna mphamvu yanu yogwiritsira ntchito komanso mphamvu zanu zogwirizana. Sinthani chakudya chanu komanso TDEE yanu kusintha thupi lanu kuti mukhale ndi thanzi labwino komanso ukhale wabwino kwa nthawi yaitali.