Anthu ambiri samaganiza za ulendo wawo wolemera ngati masewera. Koma m'njira zambiri, ndizo. Kuti muchepetse thupi, muyenera kuwerengera mphamvu yanu yowonjezera mphamvu, ndikusintha manambala kuti muyambe kulemera . Ngati mungathe kupeza nambala yanu kuti ikhale yoyendetsa bwino, mumachepetsa pansi ndikusunga mapaundi.
Kodi Energy Balance Equation ndi chiyani?
Kukhazikika kwa mphamvu ndiko kugwirizana pakati pa mphamvu yanu ndi mphamvu zanu.
Mphamvu yowonjezera mphamvu ikuwoneka motere:
Mphamvu zamagetsi = zopereka zamagetsi - mphamvu zotulutsa mphamvu
Izo sizikuwoneka zovuta kwambiri, sichoncho? Koma mwina simungakhale nawo manambala kuti muwerenge masamu. Kotero kuti muwone mphamvu zanu zomwe mukufunikira kuti mupeze mfundo zofunika.
Mmene Mungaperekere Kulemba kwa Mphamvu
Ife timapereka mphamvu tikamadya. Chakudya chimene timadya chimapatsa makilogalamu . Malori ndi khungu la mphamvu kapena kutentha. Chakudya chimene timadya ndi zakumwa zomwe timadya zimapereka mphamvu zosiyana. Mapuloteni ndi mavitamini aliyense amapereka makilogalamu 4 pa gramu, ndipo mafuta amapereka makilogalamu 9 pa gramu.
Ndiye mumadziwa bwanji nambala yanu yowonjezera mphamvu? Lerengani chiwerengero cha makilogalamu omwe mumadya tsiku lililonse. Mungathe kuzichita ndi zolemba zosavuta zowonjezera zosakaniza kapena mungagwiritse ntchito pulogalamu yowonetsera kalori . Mkazi wamba akhoza kudya paliponse kuchokera pa 1200 mpaka 2500 makilogalamu patsiku. Ndiwo mtundu waukulu kwambiri. Kuti mupeze nambala yolondola kwambiri kwa inu, samitsani calories kwa osachepera sabata.
Mmene Mungayankhire Magetsi Opangira
Mphamvu zowonjezera zimachitika pamene thupi lanu limagwiritsa ntchito mphamvu. Nthawi zambiri timatchula kuti "zotentha" zamakono. Ngakhale pamene mukugona, thupi lanu limagwiritsa ntchito mphamvu kuti lichite zinthu zofunika monga kupuma ndi kuyendetsa magazi. ).
BMR imapanga pafupifupi 60-75% ya chiwerengero cha makilogalamu omwe mumawotcha tsiku lililonse.
Mumagwiritsanso ntchito mphamvu pazochitika za tsiku ndi tsiku , monga kutsuka mbale kapena kugula, komanso, pogwiritsa ntchito zolimbitsa thupi. Ntchito izi zimakhala pafupifupi 15-30% ya calorie yanu yonse yotentha tsiku lililonse. Mafuta 5-10% otsiriza amatha kutentha kupyolera mu kutentha kwa chakudya pamene mudya ndikudya chakudya ndi zosakaniza.
Pali njira zosiyanasiyana zowerengera chiwerengero cha makilogalamu omwe mumawotcha tsiku lililonse. Imodzi mwa njira zophweka ndi kugwiritsa ntchito calorie calculator monga iyi:
Sungani Zokwanira Zanu Zokwanira Kulipira
Ngati mphamvu yanu yowonjezera ndi mphamvu zanu zowonjezera bwino, simungachepe. Kugwiritsa ntchito bwino mphamvu kumapangitsa kulemera kwamphamvu. Kuti musinthe kulemera kwanu muyenera kutsogolera mamba kuti asakhalenso oyenerera.
Mphamvu yamagetsi imapezeka pamene mphamvu yanu yowonjezera ikuposa mphamvu yanu. Ndikokuti, mumadya makilogalamu ambiri omwe thupi lanu limafunikira. Thupi lanu limasunga mphamvu yochuluka kapena mafuta owonjezera monga mafuta. Izi zimapangitsa kuti phindu likhale lolemera.
Phindu lolemera = mphamvu yowonjezera> mphamvu yowonjezera
Kulemera kwa thupi kumapezeka pamene mukupanga mphamvu zolakwika . Ndikokuti, mumayaka makilogalamu oposa omwe mumadya. Pamene kusamvetseka uku kumachitika, thupi lanu limatentha mafuta (mafuta) osungira kuti mugwire ntchito ndi kuchepa thupi.
Nthenda yamagetsi yoipa nthawi zina imatchedwa kutaya kwa kalori .
Kutaya kwa thupi = mphamvu yowonjezera
Mukayesa mphamvu zanu, ndi bwino kupeza nambalayi molondola. Kusiyanitsa kwakukulu mu mphamvu yowonjezera mphamvu ndi mphamvu zomwe zingatengedwe kungapangitse kusiyana kwakukulu kulemera kwako.
Zitsanzo za Energy Balance Equation
Kodi mwakonzeka kuwerengera mphamvu zanu? Nazi zitsanzo ziwiri zomwe zimagwiritsidwa ntchito monga chitsogozo.
Dieter # 1: Megan
Ma calories amawononga tsiku lililonse: 2000
Ma calories anatenthedwa tsiku lililonse: 1750
2000 (mphamvu yowonjezera) - 1750 (mphamvu yotulutsa mphamvu) = makilogalamu 250
Megan ali ndi mphamvu zokwanira 250 philitsi patsiku.
Izi sizikumveka ngati zambiri. Koma pamapeto pa sabata, chiwerengero chake chiyenera kukhala makilogalamu 1750 kapena okwanira kupeza hafu ya pounds yolemera.
Dieter # 2: Carol
Ma calories amadya tsiku lililonse: 1800
Ma calories anatenthedwa tsiku lililonse: 2050
1800 (zopereka zamagetsi) - 2050 (mphamvu yotulutsa mphamvu) = -250 zopatsa mphamvu
Carol ali ndi mphamvu zopanda mphamvu zokwana makilogalamu 250. Pakatha mlungu umodzi, thupi lake liyenera kuyaka mafuta okwana 1750 kuti akwaniritse zosowa zake ndipo adzatayika pafupifupi theka la pounds lolemera.
Mphamvu Zokwanira Zolimbitsa Thupi la Kutaya Kwambiri
Choncho ngati kulemera kwake kumangokhala kosavuta, ndiye chifukwa chiyani kuli kovuta kulemera? Chifukwa pali zinthu zambiri zomwe zimakhudza magetsi anu komanso mphamvu zanu . Zinthu monga zaumoyo wanu, zaka, ndi maganizo anu zimakhudza mgwirizano wanu wa mphamvu tsiku lililonse. Kulemera kwa thupi kumakhala kosavuta, koma kupeza bwino kumafuna ntchito yambiri.
Ngati muli pachiyambi cha ulendo wanu wolemetsa, kapena ngati mukufunsanso zamakono zomwe mumadya komanso kuchita masewera olimbitsa thupi, mphamvu yowonjezera mphamvu ndi malo abwino kwambiri kuyamba. Simusowa kugula zida zamakono kapena kuyendetsa pulogalamu yamtengo wapatali. Yesani kusintha nokha. Ganizirani zinthu zomwe zimakhudza caloric yanu ndi caloric zotuluka. Muli ndi mphamvu pazifukwa zina (monga ntchito yapamwamba) ndipo simukulamulira ena (msinkhu, chikhalidwe). Kungosintha zomwe mungathe kuti muzengereza miyeso ya mphamvu yanu yowonjezera mphamvu ndikufikitsa zolinga zanu zolemetsa.