Iindlela zokutshisa iikhalori ezininzi yonke imihla

Ukuba uzama ukunciphisa umzimba, kufuneka unciphise inani leekhalori ozityayo. Kodwa unako ukuphucula imizamo yakho yokulahleka kwesisindo ngokutshisa iikhalori ezininzi imihla ngemihla. Oku kwenza ukuba kube lula ukuthatha ubunzima obungaphezulu.

Naluphi na uhlobo lomsebenzi womzimba usebenzisa amandla. Umsebenzi omninzi owenzayo, iikhalori ozitshisayo. Nokuba ukujija kutsha iikhalori ezininzi kunokuhlala uzolile.

Nalu uthelekiso lwemisebenzi eyahlukeneyo kunye nokuba zingaphi iikhalori zomntu onokuthi atshise ngeyure eyi-170 yeepawundi (ezingama-77 zeekhilogram).

• Ukuma kutshisa iikhalori ngaphezulu kokuhlala (i-186 yeekhalori ngokuchasene ne-139 yeekhalori).
• Ukuhamba ngesantya esimodareyitha kutshisa iikhalori ezininzi kunokuma (324 calories vs. 186 calories).
• Ukuhamba ngokukhawuleza kutshisa iikhalori ezininzi kunokuhamba okumodareyitha (i-371 calories vs. 324 calories).

Khangela iindlela zokuba usebenze ngakumbi imihla ngemihla. Nokuba utshintsho oluncinci, njengokuma endaweni yokuhlala efowunini, lunokutsha ukuya kwi-100 yeekhalori ngosuku okanye nangaphezulu. Qala ngezindululo zingezantsi uze nezakho izimvo.

Soloko uthetha nomboneleli wakho wezempilo ngaphambi kokuba uqalise inkqubo entsha yomthambo ngakumbi ukuba awukenzi umthambo rhoqo.

1. Yima. Izihlunu emqolo nasemilenzeni zenza umsebenzi owongezelelekileyo xa umi. Ukutshisa iikhalori ezingakumbi, yiya ngapha nangapha ngelixa uthetha kwifowuni. Ukuba unomsebenzi wedesika, jonga ukuba ungafumana na idesika emileyo, okanye ulungelelanise enye, kwaye uchithe inxalenye yosuku umile ngelixa usebenza.
2. Thatha ikhefu rhoqo. Abantu abahlala bethatha ikhefu ekuhlaleni batshisa iikhalori ezingaphezulu kunabantu abahlala endaweni enye iiyure ukuphela. Ukuphakama nje ngokuzolula ngokukhawuleza kuyakuchitha ixesha lakho lokuhlala.
3. Hamba ngaphezulu. Yiya kwigumbi lokuhlambela kwelinye icala lesakhiwo. Ipaki ekupheleni kokupaka. Yehla ibhasi okanye indlela engaphantsi komhlaba izihlandlo ezininzi zokuma ngaphambili kwaye uhambe indlela eseleyo. Soloko ujonge iindlela onokongeza ngazo ukuhamba ebomini bakho.
4. Yima ngonyawo olunye. Ngelixa umileyo, phakamisa inyawo elinye nge-intshi (2.5 iisentimitha) emhlabeni, jonga ukuba ungabamba ixesha elingakanani kweso sikhundla, emva koko utshintshe iinyawo. Uya kusebenza izihlunu zomlenze wakho, izihlunu ezingundoqo, kwaye uphucule ibhalansi yakho.
5. Beka izihlangu zakho ekumeni. Olu lolunye uvavanyo olukhulu lokulinganisa. Jonga ukuba unganxiba iikawusi, isihlangu, kwaye ubophe isihlangu ngaphandle kokuvumela unyawo lwakho ukuba luchukumise umhlaba.
6. Khawuleza. Ukuhamba ngokukhawuleza kutshisa iikhalori ezininzi kunokuhamba kancinci. Yenza umdlalo ungaboni ukuba ungafika ngokukhawuleza njani kwindawo oya kuyo.
7. Thatha izinyuko. Ukuba kuya kufuneka ufike kumgangatho we-11, hamba iinqwelomoya ezininzi kangangoko unakho, emva koko uthathe ilifti enye indlela. Ukunyuka kwezitepsi yenye yezona zinto zilula onokuzenza ukutshisa iikhalori ngaphandle kokuya ejimini.
8. Cwangcisa amaqela asebenzayo. Ukuba uneendwendwe ze-BBQ okanye iqela lesidlo sangokuhlwa, qala ngokuhlwa ngomdlalo we-volleyball, i-badminton, okanye umdlalo wevidiyo osebenzayo. Yenza iminyhadala yentlalo isebenze ngokudibana ukuya kwi-bowling, ukuphosa iidolo, okanye ukudlala iphuli.
9. Nxiba isixhobo sokulandela umkhondo. Abavavanyi bemisebenzi abanxibayo banokukuxelela ukuba ubusebenza kangakanani ngosuku olunikiweyo. Unokuzibekela usukelo lwemihla ngemihla, okanye ufumane umhlobo ukuba akujoyine kukhuphiswano lobuhlobo. Ukubona ukongeza imisebenzi eyongezelelweyo ukongeza kwiziphumo zakho zemihla ngemihla kunokukukhuthaza ukuba wenze nangakumbi.
10. Yongeza umculo. Ukuphulaphula umculo ngelixa uhambahambayo kunokwenza umsebenzi ube mnandi ngakumbi kwaye ususe ingqondo yakho kwinto oyenzayo. Khetha u-upbeat tune, kwaye unokufumana ubungqongqo ngaphandle kokuqonda.
11. Bukela kancinci iTV. Umabonwakude uhlala yenye yezona zinto zitsala kakhulu ekuhlaleni i-marathons. Ukuba ubambekile kumboniso othile, ungene ngaphakathi emva koko ucofe iqhosha lokucima nje ukuba umboniso wakho uphele. Unokuzama ukuma ngelixa ubukele okanye usenza i-pushups, crunches, okanye squats ngalo lonke ixesha kuthengiswa. Ukuzivumela ukuba ubukele umboniso wakho owuthandayo kwindawo yokuzivocavoca kunokukunceda ukuba ungene ekusebenzeni kwakho.
12. Yenza ivenkile yakho buqu. Xa usiya kwivenkile uyokuthenga, uhamba uye kwisakhiwo, uthathe izinyuko, uhambe kwiindlela, ufikelela kwizinto, uphakamise kwaye uphathe iibhegi. Thelekisa oko kunye nentshukumo encinci ebandakanyeka ekuthengeni kwi-Intanethi.
13. Yenze ngokwakho. Ukutya okulungiselelwe kwangaphambili, izithwathwa zekhephu, imower ekhwele kunye nezinye izinto eziluncedo zonke ziluncedo lokonga ixesha. Kodwa njengoko izinto ziba lula, kuya kusiba nzima ukulinganisa iikhalori ozityayo ngamandla owasebenzisayo. Ukupheka ukusuka ekuqaleni, ukusika ingca ngesityikityi sokucheba, kunye nefosholo yokuhamba konke kukwenza uhambe. Kwaye okukhona ushukuma, kokukhona usitsha, kwaye uya kuba sempilweni.

Ukunciphisa umzimba - ukutshisa iikhalori; Ukutyeba kakhulu - ukutshisa iikhalori; Ukutyeba kakhulu - ukutshisa iikhalori; Umsebenzi womzimba - ukutshisa iikhalori; Ukuhlala usebenza-ukutshisa iikhalori

Ibhunga laseMelika kwiwebhusayithi yokuzivocavoca. Iindleko zekhalori zomsebenzi womzimba. www.acefitness.org/updateable/update_display.aspx?pageID=593. Ukuhlaziywa ngoJuni 7, 2017. Ifikeleleke ngoJulayi 2. 2020.

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Ukoyisa izithintelo kwimisebenzi yomzimba. www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html. Ukuhlaziywa ngo-Epreli 10, 2020. Ifikeleleke ngoJulayi 2, 2020.

I-Despres JP, i-Larose E, i-Poirier P. Ukutyeba kakhulu kunye nesifo se-cardiometabolic. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 50.

ISebe lezoLimo laseMelika. Umsebenzi womzimba. snaped.fns.usda.gov/nutrition-education/ Nutrition-education-materials/physical-activity. Kufumaneka ngoJanuwari 25, 2021.

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