Sinthani kugwiritsa ntchito ndalama zanu tsiku ndi tsiku kuti muchepetse kulemera
Kodi mukudziwa kuchuluka kwa makilogalamu omwe mumawotcha tsiku lililonse? Muyenera kutero ngati mukuyesera kuchepetsa thupi. Mukhoza kuwerengera mphamvu zanu ndikuwona mmene mungadye tsiku lililonse mukadziwa nambala yanu. Muyenera kupeza mphamvu yoipa yowononga kulemera.
Kuti mupeze mphamvu yowonongeka , muyenera kuonetsetsa kuti mumagwiritsa ntchito mphamvu zochepa m'thupi lanu kusiyana ndi momwe thupi lanu likugwiritsira ntchito.
Izi zikutanthauza kuti muyenera kudyetsa makilogalamu ochepa kusiyana ndi momwe mumayaka tsiku lililonse. Koma chitani kuti muyenera kudziwa kuchuluka kwa makilogalamu omwe mumayaka.
Kodi Ndili Ndi Zikomo Zambiri Zomwe Ndimawotcha Tsiku Lililonse?
Ofufuza akamayesa kuchuluka kwa mafuta omwe mumapsereza, amawerengera nambala yanu monga ndalama zanu zonse kapena TEE kapena ndalama zonse zomwe mumagwiritsa ntchito tsiku ndi tsiku (TDEE). TEE (kapena TDEE) ikuphatikizapo zinthu izi:
- Kugwiritsa Ntchito Mphamvu Zamadzimadzi (RMR ) . Kupuma kwanu kwa mphamvu yamthupi ndi kuchuluka kwa mphamvu thupi lanu liyenera kusunga ntchito zofunika monga kupuma, kuyendetsa magazi ndi maselo omanga. Zinthu monga zaka, kukula kwa thupi ndi kugonana zimakhudza kupuma kwanu kwa kuchepetsa mphamvu. RMR yanu imapanga 60-75% ya chiwerengero cha makilogalamu omwe mumawotcha tsiku lililonse.
- Ntchito Yopanda Kuchita Thermogenesis (NEAT) Izi ndi kuchuluka kwa mphamvu zomwe thupi lanu limagwiritsa ntchito kuchita tsiku ndi tsiku monga kutsuka mbale, kuyika pa kompyuta yanu, kapena kuyenda mozungulira ofesi yanu. Chiwerengero cha ma calories omwe mumayaka kuchokera ku NEAT chimasiyanasiyana kwambiri malinga ndi ntchito yanu.
- Zikhala Zotentha Panthawi Zochita Zolimbitsa Thupi . Chiwerengero chenicheni cha calories yomwe mumayaka pamene mukugwira ntchito chidzadalira kukula ndi nthawi ya gawo lililonse. Ma calories amatenthedwa mwa kuchita masewero olimbitsa thupi komanso osagwiritsa ntchito zochitika zolimbitsa thupi kwa pafupifupi 15-30% ya TEE yanu.
- Kutentha kwa Chakudya (TEF) . Thupi lanu limatentha makilogalamu kuti ayake, kudula ndi kusunga chakudya. Mtundu uliwonse wa chakudya (macronutrient) uli ndi TEF yosiyana. Kudya mapuloteni kumawotcha mafuta ambiri pamtunda waung'ono. TEF imakhala pafupifupi 10% ya chiwerengero cha ma calories omwe mumawotcha tsiku lililonse.
Mmene Mungayang'anire Ndalama Zonse Zowonjezera Mphamvu
Dieters ndi masewera olimbitsa thupi amagwiritsa ntchito njira zitatu zomwe zimagwiritsidwa ntchito poyerekezera chiwerengero cha mafuta omwe amawotcha tsiku lililonse. Pali zopindulitsa ndi zonyansa kugwiritsa ntchito njira iliyonse. Mukhoza kugwiritsa ntchito njira imodzi ndikuwonetseratu zotsatira kuti muyambe kulingalira bwino.
- Kuyesera zamadzimadzi. Zida zofunikira kuti ayese kuyezetsa magazi ndizofunika kwambiri komanso zimagwiritsidwa ntchito kupezeka mu chipatala kapena ma laboratory. Komabe, magulu ambiri azaumoyo tsopano akupereka kuyesa kwachuma pamtengo wotsika mtengo. Kwa anthu ena, zotsatira zowunikira zimawathandiza kupanga ndondomeko yochita ntchito komanso mapulani a zakudya bwino. Koma otsutsa ena amamva kuti mayeserowo sali olondola kwambiri ndipo chotero sali oyenera mtengo. Ngati mutasankha kuyezetsa magazi m'magulu a zaumoyo, onetsetsani kuti wophunzitsa kapena wothandizira ali woyenerera kuyesa. Mukayesa kuyesedwa kuti muyese ndondomeko, nthawi zambiri ndiwuntha kukhala ndi katswiri wodzinso kuti ayesenso mayeso ndikugwiritsa ntchito zipangizo zomwezo.
- Zowunika ntchito . Zida zamatsenga monga Polar, Garmin, ndi FitBit ndipo zimapezeka pa intaneti komanso m'masitolo ogulitsa masewera. Zida zimayang'anitsitsa kayendetsedwe kanu ka tsiku ndi tsiku kuti mudziwe kuti kuchuluka kwa ma calories kutentha tsiku lirilonse. Mayesero ena enieni asonyeza kuti zipangizozo siziri zolondola kwathunthu pakupereka nambala yolondola ya mafuta. Koma zipangizozo ndi zophweka kuzigwiritsa ntchito, ndipo zingapereke kulingalira kwakukulu kwa kusintha kwa tsiku ndi tsiku ndalama zowonjezera ndalama.
- Owerenga pa Intaneti. Owerengera monga omwe ali pamwambawa angalingalire momwe mumagwiritsira ntchito mphamvu zanu za tsiku ndi tsiku. Inde, chiwerengerocho ndi chitsogozo chabe, koma ndi malo abwino kuyamba ngati mukufuna kukhalabe wolemera. Ngati mukufuna kupeza kapena kulemera, gwiritsani ntchito chowerengera chofuna kulemera kwa calorie kuti muwerenge zosowa zanu zamakono tsiku ndi tsiku pokonzanso cholinga chanu chowerengera calorie (kapena pamwamba).
Lonjezerani ndalama Zanu Zamakono Zamakono
Pofuna kuwonetsa mphamvu zanu zolakwika komanso kulemera kwanu, yesetsani kuchulukitsa kuchuluka kwa mphamvu zomwe mumagwiritsa ntchito tsiku lililonse. Inde, pali zigawo zina za TEE yanu yovuta kusintha.
Kuwonjezeka kwa kupuma kwanu kwa kuchepetsa thupi, mwachitsanzo, ndi kovuta. Ndipo kuonjezera chiwerengero cha ma calories omwe mumayaka pamene mudya chakudya si njira yabwino yothetsera mphamvu zanu zosasokoneza, mwina. Koma mukhoza kusintha makhalidwe anu a tsiku ndi tsiku.
Njira yowonjezera yowonjezera TEE yanu ili ndi masewera olimbitsa thupi ndi CHIFUKWA. Phunzirani momwe mungakonzekere ntchito yogwiritsira ntchito nthawi zonse yomwe ili ndi mphamvu zokwanira kutentha mafuta koma imathandizanso kuti thupi lanu likhale ndi nthawi yokwanira yowonzanso , kukonzanso ndi kukhala wathanzi. Pakati pa ntchito, khalani achangu. Tengani masitepe mmalo mwa elevator, yendani ku sitolo mmalo moyendetsa galimoto ndikukhala mwakhama kunyumba kuti muwotche mafuta. Mudzawonjezera kalori yanu yotentha ndipo mungathe kuwonjezera kuchuluka kwa minofu ya thupi lanu , yomwe ingakuthandizeni kupuma kwanu.
Mawu ochokera
Kumbukirani kuti chiwerengero chonse cha kalori ndizoyesa. Ngakhalenso kalori imawerengera pa phukusi la chakudya ndizoyesa. Kotero ngati mukuyesera kuchepetsa thupi, yang'anani kuti mufunika kutenga nthawi yoyesera ndi zolakwika musanapeze manambala omwe mukuyenera. Gwiritsani ntchito njira zingapo kuti mudziwe kuchuluka kwa makilogalamu omwe mumawotcha tsiku ndi tsiku ndikuyesa kudya chakudya kuti mupeze zoyenera kukwaniritsa zolinga zanu.