Okuqukethwe
Ukuphila kokunganyakazi kungaba yisithiyo esikhulu ekutholeni umzimba omncane, njengoba udinga ukuhambisa kakhulu ukuze ushise ama-calories engeziwe. Lokhu kuzobonakala kuwumsebenzi onzima kwabaningi, ikakhulukazi emsebenzini noma emsebenzini wokuziphilisa. Kodwa kunezindlela ezilula zokwandisa izinga lomsebenzi wakho ngokwemvelo. Kulesi sihloko, sizobheka izindlela ezilula futhi sifanekise ngezibonelo ezithile ukuthi konke kungenzeka - udinga nje ukukuthatha futhi ukwenze.
Ungayinyusa kanjani izindleko zakho zekhalori?
Ukusetshenziswa kwekhalori okwengeziwe, ukulahlekelwa kwesisindo okuphumelelayo kakhulu - lokhu kuyiqiniso. Ukusetshenziswa kwekhalori ephezulu kukuvumela ukuthi unganqamuli ukudla kwakho kakhulu, kukusiza ukuthi ukhuthale futhi kwenza ukuncipha kwesisindo kukhululeke. Umzimba wethu uhlala usebenzisa ama-calories hhayi kuphela ekuhambeni, kodwa futhi ekugcineni izinga lokushisa, ukuphefumula, ukushaya kwenhliziyo. Ngeshwa, kunzima ukufeza izindleko ezinkulu ngokudlala imidlalo, ngaphandle uma ukwenza nsuku zonke. Ukujima kwansuku zonke isikhathi eside kuyilungelo labasubathi, futhi kubantu abajwayelekile, ukujima kathathu ngesonto kwanele kanye nokwenyuka kwezindleko zamandla ngenxa yomsebenzi ongawuvivinyi.
I-sedentary trap
Umzimba womuntu uklanyelwe ukunyakaza. Bezitholela okwabo ukudla, okhokho bethu bazingela izilwane amahora amaningi futhi besebenza emasimini. Ezikhathini ezinde zomlando wanamuhla, umsebenzi ongokwenyama wawuwukuphela kwendlela yokuzondla. Ukukhiqiza okuzenzakalelayo kanye nokubukeka kwemishini yasendlini kwenza umsebenzi wethu waba lula, futhi ithelevishini ne-inthanethi kwakhanyisa isikhathi sethu sokuphumula, kodwa kwasenza sahlala. Umuntu ovamile uchitha amahora angu-9,3 ngosuku ehlezi. Futhi lokhu ngaphandle kokucabangela ukulala, ukubukela i-TV nokuxoxa ku-inthanethi. Umzimba wethu awuklanyelwe indlela yokuphila enjalo. Iyahlupheka, igule, ikhule ngokukhuluphala.
Indlela yokuphila yokunganyakazi kunciphisa ukusetshenziswa kwekhalori ibe yikhalori elingu-1 ngomzuzu futhi kunciphisa ukukhiqizwa kwama-enzyme okushisa amafutha ngo-90%. Ukungakwazi ukuhamba kwansuku zonke kuholela ekwandeni kwamazinga e-cholesterol nokunciphisa ukumelana ne-insulin. Indlela yokuphila yokunganyakazi iholela ekumeni okungekuhle kanye nemisipha ye-atrophy, futhi iphinde ibangele ama-hemorrhoids.
Ngokwezibalo, abantu abakhuluphele ngokweqile bachitha amahora angu-2,5 ngaphezulu behlezi kunabantu abancane. Futhi phakathi neminyaka yokuthuthuka ngokushesha kobuchwepheshe bolwazi kusukela ngeminyaka yawo-1980 kuya kowezi-2000, inani labantu abakhuluphele liye laphindeka kabili.
Kukhona indlela yokuphuma, ngisho noma usebenza emsebenzini wokuziphilisa amahora angu-8 ngosuku.
Izindlela Zokwandisa Umsebenzi Ngaphandle Kwekhaya Nasemsebenzini
Uma unquma ukwehlisa isisindo, kuzodingeka usebenze kakhulu kunalokho oyikho manje. Indlela elula yokwandisa umsebenzi wakho ukuthola umsebenzi osebenzayo owujabulelayo. Ukuthunga isiphambano ngeke kusebenze. Bheka okuthile okuzokwenza unyakaze.
Izinketho zokuzilibazisa ezisebenzayo:
- I-roller skating noma i-ice skating;
- Ukuhamba ngebhayisikili;
- Ukuhamba nge-Nordic;
- Amakilasi okudansa;
- Amakilasi esigabeni se-karate.
Umsebenzi wokuzilibazisa osebenzayo ungakusiza ukuthi uthathe isikhathi sakho samahhala, kodwa uma usebenza emsebenzini wokuziphilisa, bheka amathuba okugqashula esihlalweni sakho.
Izindlela zokukhuthala emsebenzini
Izindlela zokukhuthala emsebenzini:
- Yehla endaweni eyodwa ngaphambi kwesikhathi futhi uhambe (kungenziwa ngaphambi nangemuva komsebenzi);
- Ngesikhathi sekhefu, ungahlali ehhovisi, kodwa hamba uhambe;
- Zifudumeze kancane ngesikhathi sekhefu lakho lekhofi.
Into embi kakhulu ongayenza ngempilo yokunganyakazi ukufika ekhaya uzohlala phansi kukhompuyutha noma phambi kwe-TV futhi. Kodwa-ke, ungahlanganisa ibhizinisi nentokozo - yenza isethi yokuzivocavoca noma uvivinye isifanisi ngenkathi ubuka umbukiso owuthandayo.
Izindlela Zokwandisa Umsebenzi Wakho Ekhaya
Uma uchitha isikhathi sakho esiningi usekhaya, sebenzisa izindlela ezilandelayo ukushisa ama-calories engeziwe.
Izindlela zokwandisa umsebenzi wakho ekhaya:
- Imisebenzi yasendlini;
- Ukugeza izandla;
- Imidlalo esebenzayo nezingane;
- Uhambo lokuthenga;
- Ukuhamba kwenja esebenzayo;
- Ukwenza isethi elula yokuzivocavoca.
Kubalulekile ukuqonda ukuthi iphuzu lalezi zenzo libilisa ngokumane ukwandise ukusetshenziswa kwakho kwekhalori, okuzokuvumela ukuthi ulahlekelwe isisindo ngokushesha nangempumelelo. Futhi uma uguqula le nqubo ibe umdlalo othakazelisayo "Lahla ama-calories amaningi", khona-ke ekupheleni kwesonto umphumela uzokumangaza ngokujabulisayo. Ukuze uzithole uhamba kakhulu, beka izinto kude nalapho uzisebenzisa khona. Isibonelo, beka iphrinta ekhoneni elikude ukuze uvuke endaweni yakho yokusebenza kaningi, futhi ekhaya, ulahlekelwe isilawuli kude se-TV ngamabomu ukuze ushintshe iziteshi mathupha. Qeqesha umzimba wakho ukuthi usebenze ngokudlala!
Ungawachitha kanjani ama-calories amaningi ngaphandle kokuqashelwa
Ake sibheke isibonelo sosuku lwabesifazane ababili abanesisindo esingama-90 kg, kodwa omunye uhola indlela yokuphila engenzi lutho, kanti omunye uyasebenza.
Esimweni sokuqala, isimiso sansuku zonke somuntu ovamile ukulala, ukuvivinya umzimba ukukhanya kwasekuseni, ukuhlanzeka komuntu siqu, ukupheka nokudla, ukuya nokubuya ezitobhini zamabhasi, ukuhlala ehhovisi, ukubukela i-TV amahora amabili, nokugeza. Owesifazane onesisindo esingu-90 kg uzosebenzisa ama-calories angaphezu kwezinkulungwane ezimbili kulo msebenzi.
Manje bheka lesi sibonelo. Nansi imisebenzi efanayo, kodwa lona wesifazane waphuma ngesikhathi sakhe sekhefu eyothenga igilosa futhi wahamba amamitha angaphezulu kwamakhulu ambalwa endleleni eya ekhaya. Wadela ikheshi, wenza umsebenzi wesikole omncane ngendlela yokugeza izandla, wachitha ihora lesikhathi edlala ngenkuthalo nengane yakhe, futhi ngesikhathi ebuka uchungechunge lweTV aluthandayo, wenza izivivinyo ezilula zokulinganisela nokuzelula. Ngenxa yalokho, wakwazi ukushisa ama-kilojoule ayinkulungwane ngaphezulu!
Akukho ukusebenza okukhandlayo nokuzilibazisa okusebenzayo, kodwa ukwanda kwemvelo komsebenzi, okusivumele ukuba sikhulise izindleko zekhalori ngenkulungwane. Ubani ocabanga ukuthi uzolahlekelwa isisindo ngokushesha? Futhi engeza lapha ukujima, umsebenzi wokuzilibazisa osebenzayo kanye nokuvuka okuvamile okungabaleki usuka endaweni kanye nokusetshenziswa kwekhalori kuzokhuphuka nakakhulu.
Nawe, ungakwazi ukubala izindleko zakho zamandla ku-analyzer yokusetshenziswa kwekhalori futhi ucabange ukuthi ungayandisa kanjani. Into eyinhloko ukuthi kufanele kube lula futhi yemvelo kuwe. Ukuze ukwazi ukugcina cishe izinga elifanayo lomsebenzi nsuku zonke.