Ukuzivocavoca kunye nomsebenzi wokunciphisa umzimba

Indlela yokuphila esebenzayo kunye nokuzilolonga, kunye nokutya ukutya okusempilweni, yeyona ndlela yokunciphisa umzimba.

Iikhalori ezisetyenzisiweyo kwimithambo> iikhalori ezityiweyo = ukunciphisa umzimba.

Oku kuthetha ukuba ukunciphisa umzimba, inani leekhalori ozitshisayo ngokuphila imihla ngemihla kunye nokuzilolonga kufuneka likhulu kunenani leekhalori ezivela kukutya okutyayo noselayo. Nokuba usebenza kakhulu, ukuba utya ii-calories ezininzi kunezo uzitshisileyo, uya kutyeba.

Enye indlela yokujonga oku kukuba umfazi oneminyaka engama-30 ukuya kwengama-50 ubudala ongasebenzisi mithambo udinga malunga neekhalori ezili-1,800 ngosuku ukugcina ubunzima bakhe obuqhelekileyo. Indoda eneminyaka engama-30 ukuya kwengama-50 ubudala engazilolongi kufuneka malunga nama-2,200 eekhalori ukugcina ubunzima bayo obuqhelekileyo.

Ngeyure nganye yomthambo abayenzayo, baya kutshisa:

• Iikhalori ezingama-240 ukuya kwezingama-300 zenza imisebenzi elula njengokucoca indlu okanye ukudlala ibaseball okanye igalufa.
• Iikhalori ezingama-370 ukuya kwezingama-460 zenza imisebenzi efana nokuhamba ngokukhawuleza (3.5 mph), ukulima igadi, ukuhamba ngebhayisikile (5.5 mph), okanye ukudanisa.
• Iikhalori ezingama-580 ukuya kwezingama-730 zisenza umsebenzi onjengokubaleka ngesantya semizuzu esi-9 kwimayile nganye, ukudlala ibhola, okanye ukubhukuda.
• I-740 ukuya kwi-920 yeekhalori ezenza umsebenzi onje ngokubaleka ngesantya semizuzu esi-7 kwimayile nganye, ukudlala i-racquetball, kunye nokuskiya.

Nangona ungatshintshi inani leekhalori ekudleni kwakho, kodwa uyongeza umsebenzi kwimpilo yakho yemihla ngemihla, uya kuncipha okanye uzuze ubunzima obuncinci.

Inkqubo yokunciphisa umzimba esebenzayo kufuneka isebenze kamnandi kwaye ikugcine ukhuthazeka. Kuyanceda ukuba nenjongo ethile. Injongo yakho inokulawula imeko yezempilo, ukunciphisa uxinzelelo, ukuphucula amandla akho, okanye ukwazi ukuthenga iimpahla ngobukhulu obuncinci. Inkqubo yakho yokuzilolonga inokuba yindlela yokuba ube nabanye abantu. Ukuzivocavoca okanye ukuzivocavoca kunye nomhlobo wakho zombini zindawo ezilungileyo zentlalo.

Unokuba nobunzima ukuqala umthambo, kodwa xa usenza njalo, uya kuqala ukuqaphela ezinye izibonelelo. Ukuphucula ukulala kunye nokuzithemba kunokuba sisibini kubo. Ezinye izibonelelo onokungaziboni zibandakanya ukwanda kwethambo kunye namandla emisipha kunye nomngcipheko ophantsi wesifo sentliziyo kunye nohlobo lweswekile 2.

Awudingi kujoyina umthambo ukuze wenze imithambo. Ukuba awukwenzi umthambo okanye usebenze ixesha elide, qiniseka ukuqala kancinci ukuthintela ukwenzakala. Ukuthatha kancinci ukuhamba imizuzu eyi-10 kabini ngeveki sisiqalo esihle. Emva koko yenze ikhawuleze ngakumbi ngokuhamba kwexesha.

Unokuzama ukujoyina umdaniso, iyoga, okanye iklasi yekarati. Unokujoyina iqela le-baseball okanye le-bowling, okanye neqela elihamba ngeemall. Imiba yezentlalo yala maqela inokuba ngumvuzo kwaye ikhuthaze.

Into ebaluleke kakhulu kukuba wenze imithambo oyithandayo.

Ukutshintsha indlela yokuphila elula kunokwenza umahluko omkhulu ekuhambeni kwexesha.

• Emsebenzini, zama ukuthatha izinyuko endaweni yesinyusi, uhambe phantsi eholweni ukuze uthethe nomntu osebenza naye endaweni yokuthumela i-imeyile, okanye ukongeza uhambo lwemizuzu eli-10 ukuya kwengama-20 ngexesha lesidlo sasemini.
• Xa usenza ezinye izinto, zama ukupaka kwindawo ekude yokupaka okanye ezantsi kwesitrato. Nokuba kungcono, zama ukuhamba uye evenkileni.
• Ekhaya, zama ukwenza imisebenzi eqhelekileyo enjengokutshayela, ukuhlamba imoto, ukwenza igadi, amagqabi erakhi, okanye ukuhlohla ikhephu.
• Ukuba ukhwela ibhasi, yehla ebhasini enye okanye ezingaphezulu kokumisa ngaphambi kokuma kwakho kwesiqhelo kwaye uhambe indlela eseleyo.

Ukuhlala ngokuziphatha zizinto ozenzayo ngelixa uhleli uzolile. Ukunciphisa indlela ohleli ngayo kunokukunceda ukunciphisa umzimba. Uninzi lwabantu, eyona ndlela yokunciphisa ukuhlala uhleli kukunciphisa ixesha abalichitha bebukele umabonwakude kunye nokusebenzisa ikhompyuter kunye nezinye izixhobo ze-elektroniki. Yonke le misebenzi ibizwa ngokuba "lixesha lesikrini."

Ezinye zeendlela zokunciphisa ukonzakala kwexesha elininzi kakhulu lesikrini zezi:

• Khetha i-1 okanye 2 iinkqubo zeTV ukuba ubukele kwaye ucime iTV xa ziphelile.
• Sukuyigcina iTV ngalo lonke ixesha ingxolo yangasemva- usenokugqibela ngokuhlala phantsi uyibukele. Vula unomathotholo endaweni yoko. Unako ukuvuka wenze izinto endlwini kwaye usamamela unomathotholo.
• Musa ukutya xa ubukele iTV.
• Ngaphambi kokuba uvule umabonwakude, hamba nenja yakho. Ukuba uza kuphoswa ngumboniso wakho owuthandayo, urekhode.
• Fumana imisebenzi yokutshintsha ukubukela iTV. Funda incwadi, udlale umdlalo webhodi kunye nosapho okanye nabahlobo, okanye uthathe iklasi yangokuhlwa.
• Zilolonge mat xa ubukele umabonwakude. Uya kutshisa iikhalori.
• Khwela ibhayisekile emileyo okanye usebenzise iitreadmill ngelixa ubukele iTV.

Ukuba uthanda ukudlala imidlalo yevidiyo, zama imidlalo efuna ukuba uhambise umzimba wakho uphela, hayi oobhontsi kuphela.

Nenjongo yokuzilolonga malunga neeyure ezi-2,5 ngeveki okanye nangaphezulu. Yenza imisebenzi ye-aerobic yomelele kwaye yomeleze imisipha. Kuxhomekeke kwishedyuli yakho, unokuzilolonga imizuzu engama-30 iintsuku ezintlanu ngeveki okanye imizuzu engama-45 ukuya kwengama-60 iintsuku ezintathu ngeveki.

Akunyanzelekanga ukuba uyenze yonke imithambo yonke imihla. Ukuba injongo yakho kukuzilolonga imizuzu engama-30, ungayaphula ibe lixesha elifutshane elongeza ukuya kwimizuzu engama-30.

Njengokuba usiba semxholweni, ungazicel 'umngeni ngokwandisa amandla omthambo wakho ngokuhamba ukusuka kwimisebenzi elula ukuya kokuphakathi. Unako nokunyusa ixesha olisebenzisayo.

Ukunciphisa umzimba - umsebenzi; Ukuthoba umzimba - umthambo; Ukutyeba -umsebenzi

• Ukuhla ukusinda

I-Apovian CM, Istfan NW. Ukutyeba kakhulu: izikhokelo, ezona ndlela zisebenzayo, uphando olutsha. I-Endocrinol Metab Clin kwiNyakatho Am. Ngo-2016; 45 (3): xvii-xviii. IINKCUKACHA: 27519142 pubmed.ncbi.nlm.nih.gov/27519142/.

UCowley MA, uBrown WA, uConsidine RV. Ukutyeba kakhulu: ingxaki kunye nolawulo lwayo. Ku: Jameson JL, De Groot LJ, de Kretser DM, et al, ii-eds. Endocrinology: Abantu abadala kunye nabantwana. Umhla wesi-7. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 26.

UJensen MD. Ukutyeba kakhulu. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 207.

Umsebenzi we-US Preventive Services Task Force; UCurry SJ, uKrist AH, et al. Ungenelelo ngoncedo lokulahleka kwesisindo sokuthintela ukutyeba okunxulumene nokukhuluphala kunye nokufa kwabantu abadala: INgxelo yeNcomelo yeeNkonzo zoThintelo lwe-US. JAMA. 2018; 320 (11): 1163-1171. IINKCUKACHA: 30326502 pubmed.ncbi.nlm.nih.gov/30326502/.