Zingaphi iikhalori zokutya ngosuku ukunciphisa umzimba

Umxholo

• Inani leekhalori ezichithwe kwimisebenzi yomzimba
• Kuba ukunciphisa umzimba kuya kusiba nzima

Ukuphulukana ne-1 kg ngeveki kufuneka kuncitshiswe i-1100 kcal ukuya kusetyenziso oluqhelekileyo lwemihla ngemihla, elingana nezitya ezi-2 ezineetispuni zerayisi ezi-5 + iipuni ezimbini zeembotyi eziyi-150 g yenyama + yesaladi.

Ukunciphisa i-1100 kcal ngosuku ngeveki kubangela inani elipheleleyo le-7700 kcal, ixabiso elihambelana nesixa seekhalori ezigcinwe kwi-1 kg yamafutha omzimba.

Nangona kunjalo, ukufikelela kweli nqanaba lokunciphisa i-caloric kwindlela otya ngayo kuhlala kungumceli mngeni omkhulu, kwaye ke kuyimfuneko ukuziqhelanisa nomsebenzi womzimba ukwandisa ukutshiswa kweekhalori kunye nokukhawulezisa imetabolism.

Ngokusekwe kwisiphumo sokubala, i-1100 kcal kufuneka incitshiswe, kwaye iziphumo zokugqibela ziyahambelana nenani leekhalori ekufuneka zisetyenziswe ngemini ukufezekisa ukunciphisa umzimba.

Inani leekhalori ezichithwe kwimisebenzi yomzimba

Ukunceda ukutshisa iikhalori kunye nokunciphisa ubunzima, isicwangciso esiliqili kukwandisa ukuzivocavoca komzimba, okukhawulezisa imetabolism kunye nokukhuthaza ukutshiswa kwamafutha.

Ngokomndilili, umntu one-60 kg uchitha malunga ne-372 yeekhalori xa esenza iiyure ezi-1 zoqeqesho lobunzima, ngelixa umntu one-100 kg echitha malunga ne-600 kcal ukwenza lo msebenzi. Kungenxa yokuba ubunzima bukhulu, kokukhona umzamo womzimba wokwenza umsebenzi ofanayo kunye nokuqinisekisa ioksijini kunye nezondlo kuzo zonke iiseli.

Faka idatha yakho kwi-calculator elandelayo uze ubone ukuba zingaphi iikhalori ozisebenzisayo ukwenza imisebenzi eyahlukeneyo yomzimba:

Kubalulekile ukuba ukhumbule ukuba isixa esikhulu semisipha emzimbeni sikhulu, inkcitho yamandla yomntu inkulu, njengoko ubunzima bemisipha busebenzisa iikhalori ezininzi kunamafutha okugcina emzimbeni.

Kuba ukunciphisa umzimba kuya kusiba nzima

Ukwehla kobunzima kuya kusiba nzima ngakumbi kuba xa usela emzimbeni, inkcitho yamandla yomzimba iyancipha, kuba iinzame zokugcina umzimba we-80 kg ungaphantsi komzamo wokugcina umzimba we-100 kg, umzekelo.

Ukongeza, imetabolism ikwacothisa ukukhula, ngenxa yoko kuyinto eqhelekileyo ukuba namava obunzima bokunciphisa umzimba njengoko usiya ukhula. Ukoyisa obu bunzima, kunyanzelekile ukuba uhlengahlengise ukutya kunye nokwandisa ukuzivocavoca, kuba oku kugcina imetabolism isebenze kwaye yonyusa ubungakanani bemisipha emzimbeni, ukunceda ukunciphisa umzimba kunye nolawulo. Ukunceda ukunciphisa umzimba, funda malunga nokutya kwesi-7 esikhawulezisa imetabolism.