Okuqukethwe
- Kungani kungafanele ubathembe abalingisi?
- Ukusetshenziswa kwangempela kwekhalori ngesikhathi sokuvivinya umzimba
- Ukushisa ama-calories ngemuva kokuvivinya umzimba
- Ukusetshenziswa kwekhalori ngesikhathi sokugaya
- Ukusetshenziswa kwekhalori kokusebenza kwengqondo
- Ukusetshenziswa kwamandla ngesikhathi somsebenzi ongewona wokuqeqesha
- Ungawasebenzisa kanjani ama-calories amaningi?
Sisebenzisa amakhalori ekuphefumuleni, ekugcineni izinga lokushisa, ukugaya ukudla, umsebenzi wengqondo, ukuvivinya umzimba emva kwawo, nasezinqubeni eziningi ezingabonakali emzimbeni wethu (i-calorizer). Akekho ongakwazi ukunquma ngokunembile izindleko zabo zamandla. Amatafula wokusetshenziswa kwekhalori, imishini yokuzivocavoca, amagajethi kanye nezinhlelo zokusebenza zeselula zinika kuphela isilinganiso, futhi kwesinye isikhathi izibalo ezilinganisiwe.
Kungani kungafanele ubathembe abalingisi?
Iningi labantu lapho lizivocavoca ezintweni zenhliziyo nemithambo yegazi liholwa yizinkomba zesimulator, ebala izindleko ezilinganiselwayo zamandla ngokususelwa ekushayeni kwenhliziyo, isisindo, ubude, ubudala nobulili. Abanye abantu bakhohlwa ngokuphelele ukusetha yonke le mingcele, banikeze isimulator ukuziqagela. Kepha noma ngabe ufake yonke imininingwane, uzothola amanani aphakathi nendawo. I-simulator ayinaki izinga lokuzivocavoca lodokotela, isilinganiso semisipha kuya emafutheni, izinga lokushisa komzimba kanye nesilinganiso sokuphefumula, okunomthelela omkhulu ekusetshenzisweni kwekhalori kunamapharamitha angenhla. I-simulator ayicabangi isilinganiso somswakama nokushisa komoya, okufaka isandla ekusetshenzisweni kwamandla.
Abantu abanamapharamitha ahlukile noma ezimweni ezahlukene zezulu bazoshisa inani elihlukile lama-calories. Ngisho nabantu abanamapharamitha afanayo, kepha ngamazinga ahlukene okuqina, bazoshisa amanani ahlukile wamandla. Lowo okunzima ngaye uhlala echitha okuningi. Lapho ulukhuni ngokwengeziwe, izinga lokushaya kwenhliziyo yakho liyakhuphuka futhi uphefumula ngokushesha okukhulu, lapho uzosebenzisa amandla amaningi.
Ukusetshenziswa kwangempela kwekhalori ngesikhathi sokuvivinya umzimba
Ngesikhathi sokuqeqeshwa kwamandla, izindleko ziyi-7-9 kcal ngomzuzu. Lapha udinga ukucabangela uhlobo lokuzivocavoca umzimba, inani lezindlela, ukuphindaphinda, isikhathi samakilasi. Lapho ugoba izingalo ze-biceps, kusetshenziswa amandla amancane ambalwa kunangesikhathi sokudonsa, futhi ukuguqula imilenze akulingani nezikwele. Ukuqina okukhulu kokuvivinya umzimba, amandla amaningi adliwe. Ngakho-ke izivivinyo eziyisisekelo eziyimpoqo ezinhlelweni zokuqeqesha.
Ngokusho kocwaningo, ngesikhathi sokuvivinya umzimba ngendlela, umuntu ojwayelekile ushisa u-5-10 kcal ngomzuzu ngesilinganiso senhliziyo esingu-120-150 beats. Ukuqeqeshwa kwesikhawu esiphakeme (HIIT) kusha cishe i-10 kcal / min, ephindwe kabili kunamandla aphansi we-cardio - 5 kcal / min. Uma isikhathi se-HIIT sifushane, izindleko zekhalori zizolingana.
Kuyiphutha ukucabanga ngokuzivocavoca umzimba njengendlela yokushisa ama-calories amaningi. Umsebenzi wawo ukuthuthukisa izinga lokuqina komzimba nokwenza izimo ezifanele zokushisa amafutha noma ukukhula kwemisipha. Ukuqeqeshwa kwamandla, i-cardio, ne-HIIT kunezinzuzo ezihlukile zomzimba.
Ukushisa ama-calories ngemuva kokuvivinya umzimba
Ukululama emisebenzini yezemidlalo nakho kudinga amandla. Le nqubo ibizwa ngokuthi impendulo ye-metabolic noma umphumela we-EPOC. Ku-Intanethi, ungafunda ukuthi ngesikhathi sokululama, isilinganiso semetabolism sikhuphuka ngama-25% noma ngaphezulu, kepha ucwaningo lwangempela lukhombisa ukuthi ngemuva kokuqeqeshwa kwamandla ne-HIIT, umphumela we-EPOC yi-14% yamakhalori ashile, nangemva kwe-low-intensity cardio - 7%.
Isikhathi sokutakula sincike ekuvuthweni kokuzivocavoca kwakho. Ngemuva kwe-cardio, uyalulama amashumi ambalwa emizuzu, lapho ukululama emandleni kuhlala amahora. Le mininingwane nayo ilinganisiwe, kepha umthetho uhlala - lapho ukuvivinya umzimba kukhula kakhulu, amakholori amaningi ozowashisa ngokuhamba kwesikhathi.
Ukusetshenziswa kwekhalori ngesikhathi sokugaya
Ukugaywa kokudla kudinga amandla, futhi izindleko zako kubizwa ngokuthi yiThermal Effect of Food (TPE). Umzimba wethu uhlanganisa amaprotheni, amafutha kanye nama-carbohydrate ngezindlela ezihlukile. Ngokufaka amaprotheni, sisebenzisa ama-20-30% wokuqukethwe kwekhalori engxenyeni edliwe. Ukugaya ama-carbohydrate kudinga u-5-10% wokuqukethwe kwekhalori lokuphaka, futhi ukusetshenziswa kwemali ekugayeni amafutha ngu-0-3%. Kepha ungazikhohlisi, ngoba umzimba womuntu ngamunye ungowomuntu ngamunye, ngakho-ke ibanga phakathi kwezindleko ezilinganisiwe ze-TEP libanzi kakhulu.
Ukusetshenziswa kwekhalori kokusebenza kwengqondo
Kukhona inkolelo yokuthi ubuchopho ngumthengi oyinhloko wama-calories, ukuthi ushukela uthuthukisa amakhono engqondo, futhi umsebenzi wobuhlakani unzima kunomsebenzi womzimba. Ucwaningo lwamuva lukhombisile ukuthi izindleko zomsebenzi womqondo womuntu ojwayelekile zingu-0,25 kcal ngomzuzu, futhi ngemisebenzi ejulile yobuhlakani, zingakhuphukela ku-1%. Ngakho-ke, ngemizuzu emihlanu yokusebenza kwengqondo, ungashisa i-1,25 kcal, futhi ngehora - u-15 kcal kuphela.
Ukusetshenziswa kwamandla ngesikhathi somsebenzi ongewona wokuqeqesha
Cishe akunakwenzeka ukubala ukusetshenziswa kwangempela kwamandla lapho wenza imisebenzi yansuku zonke. Futhi kuncike kusisindo, ubulili, ubudala, ukuqina komzimba, isimo sezulu, ukushaya kwenhliziyo nokuphefumula. Izilinganiso ezilinganiselwe kuphela ezingasetshenziswa lapha. Kodwa-ke, ukukhuphula izinga lomsebenzi wokungaqeqesheki kudinga ukunakekelwa, ngoba ezimeni zokudla, umzimba uvama ukunciphisa ukuhamba ngokweqile - ukuphumula kakhulu nokuchitha amakhalori ambalwa ekwenzeni imisebenzi ejwayelekile, ukuyenza iphumelele.
Ungawasebenzisa kanjani ama-calories amaningi?
Kungenzeka singakwazi ukubala ngokunembile amakhalori ashile, kodwa singakhuphula ukusetshenziswa kwawo. Ngokusobala, kufanele uziqeqeshe kanzima. Ukuqeqeshwa kwamandla kufanele kwakhiwe ngesisekelo sokuzivocavoca okuyisisekelo, ukhethe ngokwanele isisindo esisebenzayo nobubanzi bezimpinda (i-calorizator). Ukuhlanganisa amandla aphansi kanye ne-high-intension cardio kuzonikeza izinzuzo ezengeziwe. Khumbula ukuthi ukuqeqeshwa kwe-cardio kufanele kukhuphule izinga lokushaya kwenhliziyo yakho nokuphefumula, ngaphandle kwalokho ukusetshenziswa kwamandla ngesikhathi nangemva kokuqeqeshwa kuzoba kuncane.
Ukudla kufanele kugxile kumaprotheni, kudliwe ukudla ngakunye. Yebo, amafutha ne-carbs amnandi kakhulu, kepha ukuthola amaprotheni anele ekudleni kwakho kuzokusiza uqinise imisipha yakho futhi wandise izindleko zakho zekhalori.
Manje uyazi ukuthi ukusebenza kwengqondo akwenzi umnikelo obalulekile ekushiseni ama-calories, ngakho-ke ungakwehlisa ngokuphepha ukubaluleka koshukela empilweni yakho futhi unake kakhulu ukuhamba empilweni yansuku zonke, ebesikubukela phansi. Akudingekile ukubala umsebenzi ongaqeqeshwanga, kepha kuyadingeka ukuthi unyakaze.
Amatafula okusetshenziswa kwekhalori, izinhlelo zokusebenza namagajethi kuyisiqondiso esihle sokuhlola umsebenzi wansuku zonke, kepha awanembile, ngakho-ke akufanele unamathele kulezi zinombolo. Mane uzifune ngokwakho futhi ulwele ukwenza okuningi kunalokho okwenze izolo.