Kutshe Zingaphi calories ukuhamba? ukuhamba Olukhulu. osidingayo counter

Namhlanje, ukuba kufanelekile, fresh, ezintle ezifunekayo. kwakhona ulutsha iya ejimini, amaninzi aqalile ukubaleka kusasa. Lo mkhwa elikhulu, kwaye kufuneka ukuba ukugcina. Kodwa namhlanje isihloko eli nqaku yahlukile nje kancinane. Asingabo bonke banako ukuya ejimini kwaye ukubaleka umzimba abangaqeqeshelwanga akanako ukuma, ingakumbi xa kukho umlinganiselo othile izikhuseli engaphezulu. Enye indlela isenokuba lula ukuhamba. Namhlanje sifuna ukuba sihlaziye ngokweenkcukacha zingaphi calories atshile ukuhamba. Xa uphendula lo mbuzo, kunokwenzeka ukuba ukwakha ukutya elungeleleneyo ukwandisa isiphumo.

Ukuhamba okanye ephunyezwayo?

Abaninzi baya kuthi siqinisekile ukuba yesibini olusebenzayo. Kwelinye icala, ukuba ninyanisile, kuba ebaleka kakhulu ngokukhawuleza ndikuchithachithe ukutya uze usebenze elivuthayo namanqatha. Ngoku thelekela ukuba umntu ongenzelwanga amabini anesihlanu anesihlanu kodwa wayedla ezingaphezulu. Kulula yini ukubaleka? Ngokuqinisekileyo akunjalo. Kungenxa yoko le nto siye sagqiba namhlanje yokususa iintsomi ndinixelele zingaphi calories atshile ukuhamba.

Ukuba thelekisa kwezi ndlela zimbini umthwalo ezemidlalo, ukubaleka - yinto test ngakumbi kakhulu ukuba eziphilayo. Oko kukuthi, kungakuhle ukuba udibane nogqirha wakho phambi kokuba uye phezu komcu. ukuhamba umsengi, phezu koko, ayikho buhlungu, kodwa ukucwangcisa kuphela umsebenzi yentliziyo nemiphunga, kwaye ukwenza imilo ebukekayo ngakumbi. Yeyona ndlela nokusingqongileyo umthambo zemidlalo. Sinako Kwathi ngomhla iikhilomitha ezilishumi, kwaye nkqu qaphela oko. Ukukhathala ibonakala kuphela xa ukuhamba kakhulu, okanye xa ikhutshwa phandle ukulungiselelwa.

Indlela yokubala ukusetyenziswa 'amafutha "?

Kanye imoto, emzimbeni kukho iindleko ezithile ngaphakathi kwiinkqubo zebhayoloji uthatha indawo. Iqina ngakumbi umthwalo, kungona ukusetyenziswa. Uyakwazi ukunika umzobo ballpark, zingaphi calories atshile ukuhamba. Enye lweeyure ungatshisa 200 ukuya 300 calories. Kodwa musa ukuthatha eli nani nje saziwe. Ngempembelelo ukuhamba uya nefuthe ubudala nempilo isimo sakho, ubunzima sokuqala, ukutya kunye ukuhambahamba elide. Kwakhona kubalulekile kakhulu, nokudla. Ukutya iya kuba yinkalo engundoqo ukuba ufuna ukuncipha. Crisps kunye namaqebengwana banikela calories kangangoko ukuba angayitshisi, naxa uhamba imini yonke.

iimeko Environmental

Ukuthetha ngendlela ezininzi calories atshile ukuhamba, kufanele kuphawulwe ukuba kuxhomekeke elimi kuyo oya kuhamba. Ukuba uya ne ukhuzo iflethi, indlela ogangathiweyo, uya kuphulukana calories ngaphantsi kakhulu xa uhambahamba ihlathi kunye onduli sezwe. A hamba kakuhle, uthabathe inja esebenzayo. Emva koko ke iindleko kuba xesha uya kunyuka izihlandlo eziliqela.

amanani ngqo

Ukuhamba - le yindlela entle abo basanda wanyathela phezu indlela yezempilo. Kweli nqanaba, ukulayisha nangaphezu umsebenzi komzimba umlinganiselo ayikho kuyimfuneko, kuba nengozi ephezulu ikhefu. Kodwa uhambo iluncedo kakhulu, ingakumbi xa yonke intsapho uhlala phantsi ukuba adle. Njani ukubala zazingaphi na calories? Siza kukunika ifomula ichanekileyo, esebenzisa oya uqonde kakuhle oko kuya kuphumela uhambo lwakho.

• Ukuhamba endleleni flat. Kulo mzekelo, isantya avareji inokuba 4 km / h. Asinto fast kakhulu futhi kuyakhathaza, kodwa perceptibly. Ngoko ke, ngelixa uchitha 3.2 kcal kwekilogram ubunzima bomzimba ngalinye. Ukuba ubunzima wakho 100 kg, ukusetyenziswa ziya kuba 320 kcal. Enye ice cream uya kuba ngaphezu ukulinganisa ilahleko, ngoko Qaphela ukudla.
• Makhe sibone nendlela osichaphazela ngayo ubuhle mzobo ukuhamba kubethwa ngumoya. Zingaphi calories umntu utshisa ukuba Velocity walo 4.5 km / h.? Ezi ziphumo sele umdla - 4.5 kcal ikilogram. Ukuba ukwandisa isantya ukuya ku-8 km / h, ngoko kuya kuba 10 kcal per kilogram.
• Angawokuphumla ukuhamba ephinde kwandisa iindleko - ngesantya esingu 2 km / h uya kulahlekelwa 6.6 kcal / ubunzima bomzimba kg.
• Hamba yendalo (ehlathini, lolwandle, isanti) ikuvumela ukuba usebenzise malunga 6.4 kcal per ngekhilogram.

Indlela yokubala isantya yakho?

Oku akukho deal enkulu: esazi indlela elula, ungasoloko ukubala isantya yakho. Oko ke kuya kuthi kube yinto yokwenene ngakumbi ingcamango nje "ukuhamba fast". Zingaphi kilojoules ukuba aqhumisele, kulula ukuqikelela, ukuba abale inani amanyathelo. Ukuba uhambe ngesantya kweekhilomitha ezili-3 ngeyure, ngephanyazo, benza amanyathelo 50. Isantya 4.5 km / h kuya kuvumela ukwenza amanyathelo 75 ngomzuzu, kwaye km 6 ngeyure - nto amanyathelo 100 ngomzuzu. Oko kukuthi, ukuba wenze amanyathelo 125 ngomzuzu, ngoko unokulindela ilahleko 10 kcal per ikhilogramu ubunzima bomzimba. Le nani umxhelo xa ucinga ukuba asizizo zonke ukuzilolonga ku ejimini uya kuninika yoko.

Yintoni efanele kuqwalaselwa?

Sisazi ukuba enika ziyahamba 1:00, ukuba zibaswe indlela calories Kuyinto elula, aniyi kukhangela ukuba basikwe ukuya ejimini. Akukho mfuneko ukukhangela elo xesha nemali - vele uye kungena eyadini, kwaye enze iintshukumo ezilula. Ukwazi iifomyula ngasentla, unako lula ukufumana xa behamba ukudala ulungelelwano amandla elibi. Enyanisweni, akukho lula ukumisela isantya kwaye emehlweni. Ukuba uhamba ngeenyawo, ngoko isantya yakho 3-4 mph. I-avareji ukuhamba - kuba-5 km ngeyure.

imithetho enzulu

Kufuneka ambona onke amaxesha. ukwazi wena ngomlilo zingaphi calories 1 km uhambo, sinikela ngamandla iziphumo ze ukunciphisa ukusebenza uhambe akukho kokuphazamiseka emva kwemizuzu 30-40.

• Ukuhamba kufuneka uqiniseke ukuya ubuncinane ngeyure. Kwimizuzu yokuqala 40 lwamandla liyafa zolondolozo carbohydrate ezithe kodwa ixesha ukuya namanqatha.
• Ukutya kufuneka ahlangane ucwangciso ethile. Kungcono ukuya ukuba abahamba iiyure ezimbalwa emva kokuba kudliwe. Kodwa emva kokuba sihamba ezifaneleke ngakumbi ukuba ayeke ukutya. Kwimeko okubi, uvumele wena a undershot okungephi. Isidlo epheleleyo kufuneka kube ngaphambi kwe iiyure ezi-2 emva kokuba ukuzilolonga, okanye kulo mzekelo - emva kokuba uhambe.

Ezinye ukulungisa bahambe

Ngenxa yoko, siye safumanisa ukuba iluncedo kakhulu onika zihamba kakhulu. Indlela ukutshisa kilojoules lo msebenzi, njengoko kucacile, ungakwazi ngoku ukubala umthwalo efunekayo ngokwakhe. Noko ke, kule meko ngayo ezifihlakeleyo zayo, nto leyo ibaluleke kakhulu ukwazi nabani na ofuna ukunciphisa ubunzima ngempumelelo.

• Incinci nizilinganisele, kokukhona ilahleko, ibhekisela kubantwana, ngoko ke babaleka bonke ofuna, kodwa hayi basongela ukukhathala.
• Liphakamile umntu, kokukhona uya kudla calories. Kulula ukuba achaze: ukuba indoda ende yenza amanyathelo ngaphezu osezantsi.
• Ixesha elide ziyahamba, ngcono iziphumo, ngoko zama ukuba anikezele oko ubuncinane ngeyure.
• Ukuze aqhumisele kilojoules ngakumbi, kuya kuba kuhle ukuba ukwenyuka. Kwaye awufuni ukujonga iintaba neenduli ngokwayo. Yanele ukuba benyuka kumgangatho 9, uze uhle ilifti wenze kuyo yonke kwakhona. Wena uye phezulu, ulahlekelwa calories 1300 ngeyure nganye. Beautiful nani, kwaye umthambo ngokuphathelele kulo ngempumelelo kangako.

baqala ukuqeqesha

Ukuba igcwele ingcamango ukuqala ukuhamba, ngoko kuqala kwiinto zonke simele sikhumbule ukuba lo msebenzi kakhulu, apho kuyimfuneko ukulungisa. Oko kukuthi, kuqala kufuneka benze efudumeleyo-up, ukuze alimale. Iseshoni yoqeqesho yokuqala mayingagqithi mizuzu engama-25. Ngokuthe ngcembe, umthwalo angandiswa, kodwa kufuneka akhokelwe nemeko yobume bempilo yakhe. Ukuba uziva iintlungu, kwakukho ukuphelelwa olomeleleyo umoya, isiyezi, ngoko ke kufuneka ukuba ukuphazamisa intlanganiso aze adibane nogqirha.

Silindele yokudla

Lo mba yesibini ebalulekileyo ekufuneka iqwalaselwe phambi kokuba kuvelwe. Yini na ukuba ufuna ukuchitha calories? Kusenokwenzeka ukunciphisa umzimba oko, kukuphungula amafutha emzimbeni. Ngoko ke, osidingayo counter kukho unxibelelwano. Le nencwadi eqhelekileyo okanye inkqubo ekhethekileyo apho wenze yonke into edliwayo ngosuku. I-avareji ngosuku - ngu 1800-2000 kcal. Ukunciphisa umzimba, kufuneka udale i intsilelo osidingayo.

Yiyo lo msebenzi kwaye yenza ukuhamba. Ukuba kudla calories 1800 omnye lweeyure atshiswe 500 kilojoules, wena ngokuthe ngcembe uya ukunciphisa ubunzima lwabo ngokunciphisa kwiivenkile ngamanqatha. Ukuba osidingayo ekudleni yi calories 2500 ngosuku, ngoko ukuhamba uza kukuvumela ukuba ugcine ubunzima oluzinzileyo ukuba akukho ngcono. Yaye kwimeko yokusebenzisa okunamafutha kunye ezineswekile ukutya xa caloric ukutya 3000 kcal okanye ngaphezulu, uya ngcembe bafumane ubunzima, nakuba ukuhamba. Osidingayo counter kunceda ukuvavanya ekudleni kwakho. Kucetyiswa ngeveki ufake nje data yakho yokwenene. Emva koko ukwakha igrafu, ukuvavanya iziphumo ze ngokutsha otya ngayo ukuze ushiye luncedo ngakumbi yaye high-osidingayo ukutya ngaphantsi.