Isicwangciso soqeqesho lokulahleka kwesisindo
Umxholo
- Iveki 1
- Iveki yesi-2
- Iveki yesi-3
- Iveki 4
- Indlela ukunciphisa umzimba ngokukhawuleza
- Izibonelelo zoqeqesho lokuhamba ukunciphisa umzimba
Uqeqesho lokuhamba ukunciphisa umzimba lunceda ukutshisa amanqatha kunye nokulahleka phakathi kwe-1 kunye ne-1.5 kg ngeveki, njengoko itshintsha phakathi kokuhamba kancinci nangokukhawuleza, ukunceda umzimba ukuba uchithe iikhalori ezingaphezulu. Nangona kunjalo, kubalulekile ukulandela isicwangciso ngokuchanekileyo ukuze usebenze kwaye uzise iziphumo ezilungileyo.
Ngaphambi nasemva koqeqesho, kubalulekile ukuba wolule umzimba, ngakumbi imilenze malunga nemizuzu emi-5 ukuya kweli-10, ukulungiselela nokufudumeza umzimba wakho xa uhamba. Ukongeza, ngexesha loqeqesho kufuneka usele ubuncinci ilitha yamanzi ngeyure ukubuyisela ulwelo kunye neeminerali ezilahlekileyo kukubila.
Jonga ezi theyibhile zingezantsi malunga nesikhokelo ekuhambeni nasekunciphiseni ubunzima, ukomeleza izihlunu kunye nokukhusela ukwenzakala.
Iveki 1
| uMvulo | I-20 min ukuhamba kancinci + i-15 yemizuzu yokuhamba ngokulinganayo + i-15 yemizuzu yokuhamba kancinci |
| uLwesibini | I-10 min yokuhamba kancinci + i-25 min uhamba phakathi kwemizuzu eyi-1 yokuhamba ngokulinganayo kunye ne-4 min uhamba ngokukhawuleza + i-5 min uhamba kancinci |
| uLwesithathu | PHUMLA |
| uLwesine | I-20 min ukuhamba kancinci + i-15 yemizuzu yokuhamba ngokulinganayo + i-15 yemizuzu yokuhamba kancinci |
| uLwesihlanu | I-10 min yokuhamba kancinci + i-20 min yokuhamba ngokulinganayo + i-20 min ukuhamba ngokukhawuleza |
| uMgqibelo | Imizuzu emi-5 yokuhamba kancinci + imizuzu emi-5 yokuhamba ngokulinganayo + i-25 yemizuzu yokuhamba ngokukhawuleza + emi-5 yokuhamba kancinci |
| iCawe | PHUMLA |
Iveki yesi-2
| uMvulo | I-10 min yokuhamba ngokuphakathi + i-25 min ukuhamba ngokukhawuleza + i-10 min yokuhamba ngokuphakathi + i-5 min ukuhamba kancinci |
| uLwesibini | I-5 yemizuzu yokuhamba ngokuphakathi + i-35 min ehamba phakathi kwe-3 min ukuhamba ngokukhawuleza kunye ne-2 min yokuhamba ngokuphakathi + i-5 min ukuhamba kancinci |
| uLwesithathu | PHUMLA |
| uLwesine | I-10 min yokuhamba ngokuphakathi + i-30 min ukuhamba ngokukhawuleza + i-10 min ukuhamba ngokuphakathi + i-5 min ukuhamba kancinci |
| uLwesihlanu | I-5 yemizuzu yokuhamba ngokuphakathi + i-35 min ehamba phakathi kwe-3 min ukuhamba ngokukhawuleza kunye ne-2 min yokuhamba ngokuphakathi + i-5 min ukuhamba kancinci |
| uMgqibelo | I-10 min yokuhamba ngokuphakathi + i-25 min ukuhamba ngokukhawuleza + i-15 yemizuzu yokuhamba ngokulinganayo + i-5 min ukuhamba kancinci |
| iCawe | PHUMLA |
Iveki yesi-3
| uMvulo | I-10 min cotha ukuhamba + i-15 yemizuzu yokuhamba ngokukhawuleza + i-10 yemizuzu yokuhamba ngokulinganayo + i-15 yemizuzu yokuhamba ngokukhawuleza + i-5 yemizuzu yokuhamba kancinci |
| uLwesibini | I-40 min etshintshana phakathi kwe-2 min kunye ne-30 sec yokuhamba ngokukhawuleza kunye ne-2 min kunye ne-30 sec yokuhamba ngokuphakathi + i-10 min yokuhamba ngokuphakathi + i-10 min yokuhamba kancinci |
| uLwesithathu | PHUMLA |
| uLwesine | Imizuzu eyi-10 yokuhamba ngokuphakathi + i-15 yemizuzu yokuhamba ngokukhawuleza + i-10 yemizuzu yokuhamba ngokulinganayo + i-5 yemizuzu yokuhamba ngokukhawuleza + i-5 yemizuzu yokuhamba kancinci |
| uLwesihlanu | I-20 min ukuhamba ngokuphakathi + i-20 min ukuhamba ngokukhawuleza + i-20 min ukuhamba kancinci |
| uMgqibelo | Imizuzu engama-50 etshintshayo phakathi kwe-2 yemizuzu yokuhamba ngokuphakathi kunye ne-3 min yokuhamba ngokukhawuleza + i-5 yemizuzu yokuhamba kancinci |
| iCawe | PHUMLA |
Iveki 4
| uMvulo | I-25 yemizuzu yokuhamba ngokuphakathi + i-35 min ukuhamba ngokukhawuleza + i-5 yemizuzu yokuhamba kancinci |
| uLwesibini | I-50 min etshintsha phakathi kwe-2 min yokuhamba ngokuphakathi kunye ne-3 min yokuhamba ngokukhawuleza + i-10 min yokuhamba ngokuphakathi |
| uLwesithathu | PHUMLA |
| uLwesine | I-30 yemizuzu yokuhamba ngokuphakathi + i-20 min ukuhamba ngokukhawuleza + i-10 min ukuhamba ngokulinganayo |
| uLwesihlanu | I-50 min etshintshana phakathi kwe-2 min yokuhamba ngokuphakathi kunye ne-3 min yokuhamba ngokukhawuleza + i-10 min yokuhamba ngokuphakathi |
| uMgqibelo | I-40 yemizuzu yokuhamba ngokuphakathi + i-20 min ukuhamba ngokukhawuleza + i-10 min ukuhamba ngokulinganayo |
| iCawe | PHUMLA |
Ukuba ngexesha lokuhamba kufuneka ube nesiselo esinamandla, zama esi siselo sasekhaya silungiswe ngobusi kunye nemon, eya kukunceda kungekuphela ukubuyisela ulwelo kodwa kunye nokuphucula ukusebenza:
Indlela ukunciphisa umzimba ngokukhawuleza
Ukongeza ekuhambeni, ukunciphisa umzimba kubalulekile ukwamkela ukutya okunciphisayo, ukunika ukuthanda ukutya okutyebileyo kwifayibha kunye neekhalori eziphantsi, ukunqanda ukutya okunotye iswekile okanye amafutha kunye nokunciphisa ukutya kweecarbohydrate. Fumanisa okungakumbi ngendlela yokutya usempilweni ukunciphisa umzimba.
Ukwazi ukuba zingaphi iiponti ezilahlekileyo kubalulekile ukuze ungadimazeki, ke jonga ubunzima bakho obufanelekileyo kwi-calculator yethu:
Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba le khalityhuleyitha ayisiyiyo ipharamitha efanelekileyo yokuvavanya iimbaleki okanye abantu abadala kuba ayihlukanisi phakathi kobunzima bamafutha kunye nobunzima bemisipha.
Izibonelelo zoqeqesho lokuhamba ukunciphisa umzimba
Uqeqesho lokuhamba, ukongeza ekuncedeni ukunciphisa umzimba kunye nokutshisa amanqatha, kunezinye izibonelelo ezinje:
- Yandisa ubunzima bemisipha;
- Nciphisa uxinzelelo;
- Ulale ngcono;
- Ukuphucula ukujikeleza;
- Ukulawula i-cholesterol kunye nesifo sikashukela.
Ezi zibonelelo zibaluleke kakhulu xa uqeqesho lulandelwa ngokuchanekileyo. Bona izizathu zokuzilolonga: Izibonelelo zokwenza umthambo.
Sikucebisa
Ifilosofi yokuziKhathalela kaKristen Bell Zonke izinto ezincinci ebomini