Zingaphi iikhalori oziTshisayo ukuSebenzisa iMile?

Umxholo

• Iikhalori zitshisiwe ngemayile
• Kutheni ukubaleka kukulungele
• Ndiyaqalisa
• Ukubala ikhalori yakho yobuqu
• Ukunyusa ikhalori yakho yokutsha

Ushwankathelo

Ukubaleka yindlela entle yokufumana i-cardio yakho, ngakumbi ukuba awunguye umntu onomdla wokudlala umdlalo okanye ukuxhoma ejimini. Ngumsebenzi onokuwenza uwedwa, kwaye ngaphandle kwezihlangu ezisemgangathweni, awufuni ukuba uthenge nasiphi na isixhobo esikhethekileyo.

Siyazi ukubaleka kulungile kuwe. Kodwa zingaphi iikhalori eziza kukunceda utshise iseshoni yokubila? Kuya kuvela impendulo ixhomekeke kuwe; ngokuthe ngqo, ubunzima bakho bungakanani. Okukhona usiba ubunzima, kokukhona liya kuphuma ikalori yakho yokutsha.

Funda ukuze ufunde ukuba zingaphi iikhalori ozitshisayo zibaleka imayile, kunye nendlela onokuyenza ngayo ukuba uyisebenzisa.

Iikhalori zitshisiwe ngemayile

Uqikelelo jikelele lweekhalori ezitshiswe kwimayile enye zimalunga neekhalori ezili-100 kwimayile nganye, utshilo uGqirha Daniel V. Vigil, unjingalwazi onxulumene nesayensi yezempilo eDavid Geffen School of Medicine e-UCLA. Nangona kunjalo, eli nani liqhelekileyo liyahluka ngokuxhomekeka kumntu lowo. Ubunzima bomzimba budlala eyona nto iphambili.

Ngokutsho kwitshathi evela kwiBhunga laseMelika kwi-Exercise, umntu onama-120 eepawundi utshisa malunga ne-11.4 yeekhalori ngomzuzu ngelixa eqhuba. Ke ukuba loo mntu ubaleka imitha yemizuzu eli-10, baya kutshisa iikhalori ezili-114. Ukuba loo mntu wayenobunzima obuziikhilogram ezili-180, ukutshiswa kwekhalori kuye kunyuke kuye kwiikhalori ezili-17 ngomzuzu. Iimbaleki ezili-180 zitshise iikhalori ezili-170 ezibaleka imitha enye yemizuzu eli-10.

UGqirha Vigil uthi: "Linani elizinzileyo, nokuba ubaleka kangakanani." “Ukuba ufuna ukutshisa iikhalori ezingama-400 ngeyure enye, ungabaleka iimayile ezine ngesantya se-15 semayile nganye. Ukuba ufuna ukutshisa ezi khalori zingama-400 ngemizuzu engama-30, kuya kufuneka ubaleke iimayile ezine ngesantya semizuzu esi-7 nemizuzu engama-30. ”

Ezi ziindaba ezimnandi kuba ngobuchwephesha akufuneki ukhathazeke ngesantya xa kufikwa kutshiso lwekhalori. Ungazitshisa iikhalori ezifanayo ngokusebenza ixesha elide ukuba ufuna ukubaleka kwindawo ethe chu.

Abantu abanobunzima obungaphezulu batshisa iikhalori ezingaphezulu ngemayile kuba, ngokukaGqirha Vigil, "Kuthatha amandla amaninzi (iikhalori) ukuhambisa umzimba omkhulu kumgama olinganayo ngesantya esithile."

Xa usenza umthambo, usebenzisa amandla. Amandla afakwa ziikhalori. Iponti enye ilingana nama-3 500 eekhalori. Ke ukuba injongo yakho kukulahla iponti enye ngeveki, kuyakufuneka utshise malunga ne-500 ukuya kwi-1,000 yeekhalori ngaphezulu kokuthatha ngosuku, ngokomyinge.

Kukwabalulekile ukuba nesicwangciso sokutya esisempilweni ngenxa yokuba icookie eyongezelelweyo- okanye ezine- inokuzilungisa ngokulula ezo khalori uzitshisileyo ngexesha uqhuba.

Nangona kuyi nyani ukuba ubunzima, ngaphezu kobunzima, bunquma iikhalori ezitshisiweyo ngexesha lokugijima, ukunyaniseka kudlala indima kukuba zingaphi iikhalori oqhubeka uzitshisa emva kokusebenza. Okukhona umthambo unamandla ngakumbi, kokukhona i-oksijini eninzi isetyenziswa ukubuyisa lo msebenzi.

Oku kubizwa ngokuba yi-post-exercise oxygen (EPOC) kwaye inokuchaphazela kakhulu iikhalori zakho ezitshisiweyo ngosuku.

Kutheni ukubaleka kukulungele

Icebisa ubuncinci imizuzu eyi-150 yomsebenzi omninzi wokuqina kwe-aerobic okanye imizuzu engama-75 yokusebenza ngamandla kwe-aerobic ngeveki ukugcina impilo. Ukubaleka kunokuwela kudidi oluphezulu, kuxhomekeke kwisantya sakho nakwinqanaba lomzimba wakho.

Ukongeza ekuncedeni ukutshisa iikhalori kunye nokugcina ubunzima obunempilo, ukusebenza kunye nolunye umthambo kunezinye izibonelelo.

• ukwehlisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol ukunciphisa umngcipheko wesifo sentliziyo
• ukunciphisa umngcipheko we-osteoporosis
• ukuphucula iimpawu zoxinzelelo kunye noxinzelelo

Ndiyaqalisa

Ukuba umtsha ukubaleka, kuya kufuneka ukhulule umzimba wakho kuwo. Ngaphambi kokuba uqale isicwangciso sokuzilolonga, thetha nogqirha wakho, ngakumbi ukuba unayo nayiphi na imeko yezempilo.

Ukuze ubaleke ngaphandle kokufaka ingozi, kufuneka izihlangu ezifanelekileyo. Izicathulo zokubaleka zahlukile kukuhamba rhoqo, intenetya, i-aerobic, okanye izihlangu zebasketball. Ziyilelwe ngokukodwa ukubonelela ngenkxaso elungileyo kunye nokuthintela iinyawo kunye neentlungu zedolo ngexesha lokubaleka.

Zininzi iindlela zeembadada kwimarike. Zama iintlobo ezahlukeneyo ukufumana eyona ilungileyo yeenyawo zakho. Ezinye iivenkile ezisebenzayo ziya kukuvumela ukuba uvavanye izihlangu zazo evenkileni kwitreadmill.

Ugqirha wakho okanye umqeqeshi unokukunceda ekuqhubeni kwicala elifanelekileyo ngokubhekiselele kwinto ofuna ukuyijonga kwisihlangu esisebenzayo.

Emva kokuba unezihlangu, lixesha lokuba uqale uqeqesho. Isicwangciso esihle ngokubanzi kukuqala ngokuhamba ngokukhawuleza kwaye uqale ukongeza ixesha lokubaleka kuqeqesho lwakho.

Umzekelo, unokuhamba ngokukhawuleza imizuzu emi-5, emva koko ubaleka imizuzwana engama-45 kwaye uphinde oku maxa ambalwa. Ukuzilolonga ngalunye kuya kukuvumela ukuba wakhe unyamezelo kwaye kungekudala uza kuba nakho ukuqhuba imayile epheleleyo.

Ukubala ikhalori yakho yobuqu

Ngelixa kunzima ukukhomba elona nani lichanekileyo leekhalori umntu ngamnye atshisa ngexesha leemayile ezibalekayo, abanxibi bomzimba abanxibekayo, abanjengoFitbit, banokusondela kakhulu. Ezi zixhobo ziyakwazi ukulinganisa ukubetha kwentliziyo yakho, kwaye ubaleke kangakanani.

Emva kokuba ungene kubude bakho nobunzima, isixhobo senza ukubala sisebenzisa lonke ulwazi olunikiweyo. Uninzi lwabazingeli bomzimba abanxibayo bayakuvumela ukuba ugcine idatha yakho yokomelela komzimba. Oku kwenza ukuba kube lula ukulandela inkqubela phambili kunye nokubeka iinjongo.

Ukunyusa ikhalori yakho yokutsha

Ukuba ujonge ukutshiswa okungaphezulu, zama ukongeza uqeqesho lwamandla kwi-cardio yakho. Ukuphakamisa iintsimbi okanye ukusebenzisa ubunzima bomzimba wakho - cinga i-pushups- kukunceda wakhe izihlunu. Xa udibanisa i-cardio kunye nokuzilolonga kwimithambo efanayo, ibizwa ngokuba luqeqesho lwesekethe.

Umzekelo, unokwenza i-sprint ekhawulezayo, emva koko ipushups ezimbalwa, emva koko enye i-sprint njalo njalo. Olu qheliselo lutshisa iikhalori ezingaphezulu kunye kunokuba zenziwe ngokwahlukeneyo ngenxa ye-EPOC.

URena Goldman ubhala ngokuphila okunempilo kunye noyilo. Uphethe i-BS ngesiNgesi kwaye ebesebenza njengombhali ozimeleyo iminyaka emihlanu. Mfumane kwi-Twitter.