Ungabala njani iiCalori ezisetyenzisiweyo kwi-Exercise

Umxholo

• Inkcitho yekhalori ngomsebenzi womzimba
• Yintoni echaphazela inkcitho yekhalori
• Ungazitshisa njani iikhalori ezininzi ukunciphisa umzimba

Inkcitho yekhalori yokuzivocavoca iyahluka ngokobunzima bomntu kunye nokuqina kwento ayenzayo, nangona kunjalo imithambo eqhelekileyo isebenzisa iikhalori ezininzi zibaleka, intambo yokutsiba, ukuqubha, ukudlala ipolo yamanzi kunye ne-rollerblading, umzekelo.

Ngokomndilili, umntu ongama-50 kg uchitha ngaphezulu kweekhalori ezingama-600 ngeyure xa ebaleka kumatshini wokunyathela, ngelixa umntu onobunzima obungu-80 kg echitha iikhalori ezili-1000 ngeyure kulo msebenzi mnye. Kungenxa yokuba ubunzima bomntu obuninzi, kokukhona umzamo womzimba wakhe kufuneka wenziwe ukuqinisekisa ukuba akukho kuswela ioksijini namandla kwiseli nganye esemzimbeni.

Eminye imizekelo yokuzivocavoca okutshisa iikhalori ezininzi kukuziqeqesha ngamandla, ibhola ekhatywayo yangaphakathi, intenetya, amanqindi, iJudo kunye nejiu-jitsu, umzekelo. Nangona kunjalo, okubaluleke ngaphezulu kokuqalisa ukwenza umthambo kuba utshisa iikhalori ezininzi, kukwazi ukutya kakuhle, ukonwabela uhlobo lomsebenzi oza kuwenza kunye nokuzinikezela kwakho uwenza ubuncinci amaxesha ama-3 ngeveki, iyure enye, okanye yonke imihla imizuzu engama-30, kuba ukuzilolonga rhoqo kubalulekile ukunciphisa umzimba.

Inkcitho yekhalori ngomsebenzi womzimba

Ukwazi inkcitho yamandla yokuzivocavoca kunye neekhalori zokutya kunokwenzeka ukuba wakhe ukutya kunye nomsebenzi womzimba kunye ukuze injongo iphumelele ngokukhawuleza, nokuba kukuzuza kwemisipha okanye ukunciphisa umzimba.

Inkcitho yekhalori yemisebenzi ebonakalayo iyahluka ngokwemiba enxulumene nomntu kunye nobungakanani kunye nexesha lomsebenzi womzimba. Faka idatha yakho engezantsi uze ufumane ukuba zingaphi iikhalori ochitha kwimisebenzi ethile:

Kuyenzeka ukuba wandise inani leekhalori ozichitha suku ngalunye ngokwandisa imetabolism yomzimba wakho kunye nokonyusa izihlunu zakho, kuba ubukhulu bomntu obunamafutha, kokukhona anokusebenzisa kakhulu iikhalori.

Yintoni echaphazela inkcitho yekhalori

Inkcitho yekhalori ixhomekeke kwizinto ezithile ezinxulumene nomntu kunye nohlobo lomthambo, njenge:

• Ubunzima kunye nokwakhiwa komzimba;
• Ubude;
• Ubunzulu, uhlobo kunye nobude bomsebenzi womzimba;
• Ubudala;
• Inqanaba lomgangatho.

Ke, ukwazi inani leekhalori umntu ngamnye alichitha ngosuku kubalulekile ukuba unike ingqalelo zonke ezi zinto. Ukongeza, kubalulekile ukuba inani leekhalori ekufuneka zisetyenziswe ngemini ukunciphisa umzimba libalwe yingcali yezondlo, ikwaqwalasela nemikhwa yobomi, ubudala, ubude kunye nobunzima. Khangela ukuba zingaphi iikhalori ozisebenzisayo ukunciphisa umzimba.

Ungazitshisa njani iikhalori ezininzi ukunciphisa umzimba

Eyona ndlela yokutshisa iikhalori ezingaphezulu kunye nokunciphisa umzimba kukuthatha imikhwa yokuphila esempilweni, ukuziqhelanisa nomsebenzi oqhelekileyo kunye nokutya rhoqo okujolise ekujoliseni nasekujolise kuyo, yiyo loo nto kubalulekile ukuba ubeke iliso kwisondlo.

Kukwabalulekile ukwenza umsebenzi womzimba ofanelekileyo kwimikhwa kunye nokunambitheka komntu, njengoko kunokwenzeka ukuba umntu uhlala ekhuthazeka kwaye esenza umthambo rhoqo.

Xa uqala ukwenza uhlobo oluthile lomsebenzi womzimba odityaniswe nokutya okunempilo, imetabolism iyakhuthazwa, ithande inkcitho yeekhalori kunye nokukhuthaza ukunciphisa umzimba. Ngokusisiseko, ii-calories ezininzi umntu azichitha esenza umthambo, kokukhona bencipha, kodwa okona umntu ekhuthazeka kakhulu, kokukhona bezama ngakumbi kwaye oku kuya kutshisa iikhalori ezingaphezulu.