Okuqukethwe
Kwamukelwa ngokuvamile ukuthi ukwehla kwesisindo kuncike kuma-80% kokudla okunempilo kanye no-20% ekuzivocavoca umzimba. Ayinayo ingxenye ebaluleke kakhulu - umsebenzi wokuzilolonga okuzenzekelayo (Umsebenzi Ongekho Wokuzivocavoca Thermogenesis, NEAT), lapho kungancikile kuphela isilinganiso sokuncipha kwesisindo, kepha futhi nokuzuza kwesisindo. Akuwona wonke umuntu okwaziyo ukugcina umphumela ngemuva kokulahlekelwa isisindo, futhi iningi lokwehlisa isisindo esivele lisenkingeni libhekene nomphumela wamathafa. Ake sibheke ukuthi kungani umsebenzi ongewona wokuqeqesha udinga ukucatshangelwa.
Umsebenzi wokungaqeqesheki kukusiza wehlise isisindo
Izindleko zamandla zincike ezintweni ezintathu:
- Ukusetshenziswa kwemali okuyisisekelo kwekhalori;
- Ukusebenza kokushisa amafutha;
- Okungaqeqeshwa noma okwenziwa ekhaya.
Ukusetshenziswa kwemali eyisisekelo kubalwa amandla angama-70%, kuthi ama-30% asele ahlukaniswe phakathi kokuzivocavoca nokunyakaza ekhaya. Abantu abaningi bakhala ngokuthi bayaya kwezemidlalo, kodwa banganciphi. Isizathu silele ekuhlolweni okungalungile kokuhamba kwabo.
Bona ukuthi kwenzekani. Ukwehlisa isisindo, udinga ukushisa ama-calories angama-500 nsuku zonke ngokuhamba. Iningi labantu lishisa ama-calories angama-400 kokuzivocavoca okukodwa. Ukusetshenziswa kuncike ekutheni unikeza isikhathi esingakanani konke okuhle, imingcele yakho nezinga lokuqeqeshwa. Abantu abaqeqeshiwe nabanciphile kakhulu bashisa amakhalori ambalwa kunabantu abakhuluphele ngokweqile abangaqeqeshiwe.
Uma ugxila ekushiseni ama-calories angama-500 nsuku zonke, udinga ukusebenzisa ama-calories ayi-3500 ngesonto. Ukuzivocavoca okuthathu kunikeza ukusetshenziswa okulinganiselwa kwe-1200 kcal ezinsukwini eziyisikhombisa, lapho ama-kcal angama-2300 asele kuzofanela ukuthi anezelwe ngemisebenzi yasekhaya.
Ngokungafani nokusebenza, imisebenzi yansuku zonke iyatholakala kuwo wonke umuntu nganoma yisiphi isikhathi. Ushisa amakhalori lapho uhamba, uphuthuma emsebenzini, uhamba ngezitebhisi, uhlanza indlu, udlala nezingane noma uhamba ngezilwane ezifuywayo, noma uxoxa ezinkundleni zokuxhumana. Lapho umsebenzi uqhubeka ngamandla, ama-calories owashisayo ngokwengeziwe. Vele, ukusetshenziswa kwamandla kokuxhumana kumanethiwekhi omphakathi kuzoba kuncane.
Kungani isisindo singasuki
Ukwehla kwesisindo kwenza amaphutha amaningi lapho wehlisa isisindo, kepha okusobala kakhulu ukunganaki okwenziwa nsuku zonke. Ukwehlisa isisindo, sibala izidingo zekhalori futhi sithenge ubulungu bokuzivocavoca. Ekuqaleni sigcwele amandla neselula, ngoba siyazi ukuthi sidinga ukuhambisa okuningi. Kepha-ke isimo sezulu noma imimoya iba yimbi, sigule, sikhathale ngesikhathi sokuqeqeshwa - sifuna ukuphumula, ukulala phansi, ukuphumula. Futhi siqala ukusebenzisa amakhalori ambalwa emisebenzini yansuku zonke. Ngamanye amagama, asishisi kuze kufike ku-500 kcal efiselekayo.
Ngokufanayo, ukuzuza kwesisindo kwenzeka ngemuva kokudla. Okokuqala, sinikela ngakho konke okusemandleni ethu ngo-100%, futhi njengoba sifeze umgomo, sibuyela emikhubeni edlule yokudla futhi / futhi sihamba kancane. Ngakho-ke, kulula kakhulu ukwehlisa isisindo entwasahlobo nasehlobo, futhi ekwindla nasebusika, ngesifinyezo esibandayo namahora emini anciphisiwe, ukunciphisa umzimba kuba nzima kakhulu.
Umzimba usikhohlisa kanjani
Ukudla okunekhalori ephansi kuyingozi hhayi kuphela ngoba kunciphisa ukusetshenziswa kwekhalori eyisisekelo. Bakuphoqa ukuthi uchithe ama-calories ambalwa emisebenzini evamile. Lapho umzimba uqaphela ukuthi awekho amandla anele, uqala ukuwulondoloza ngazo zonke izindlela. Isibonelo, wenza umsebenzi wakho wesikole ngempumelelo kakhulu, uphikisane kancane, ukhetha indlela enqamulelayo ngokungazi, cela umndeni wakho ukuthi ulethe okuthile, ukhathele ngokushesha, futhi uphumule kakhudlwana.
Uma ukujima kusendaweni yokulawula futhi kufakiwe kusheduli, ukunyakaza kwansuku zonke akubonwa. Emuva ngo-1988, kwenziwa isifundo lapho izifundo ezitholwe ukuthi zinokukhuluphala zilahlekelwe ngama-23,2% wesisindo sokuqala. Abaphenyi baqaphele ushintsho ezindlekweni zabo zamandla. Ekupheleni kokuhlolwa kwesayensi, kwavela ukuthi ababambiqhaza baqala ukusebenzisa i-582 kcal engaphansi, futhi ukusetshenziswa kwabo okuphelele kwamandla kwakungu-75,7% kuphela walowo obaliwe.
Izindlela Zokukhulisa Umsebenzi Ongasiwo Wokuqeqesha
Manje uyazi ukuthi umzimba ungakukhohlisa kanjani, ngakho-ke ungakuvimbela lokhu ngokwandisa umsebenzi wezimoto:
- Lahla ikheshi uvune izitebhisi;
- Zijwayeze ukuhamba nsuku zonke;
- Gwema izithuthi zomphakathi lapho ungahamba khona;
- Thola umdlalo wokuzilibazisa osebenzayo - mhlawumbe ubufuna ukuyodansa noma ubuciko bempi, funda ukubhukuda noma ukushushuluza;
- Yenza konke ngokwakho, futhi ungaceli abanye ukuthi "balethe" noma "bathwale";
- Dlala nezingane nezilwane ezifuywayo;
- Sebenzisa ikhefu lakho lesidlo sasemini kunoma imuphi umsebenzi - hamba noma uyothenga;
- Uma usebenza ekhaya, thatha ikhefu elifushane ukwenza imisebenzi yasendlini noma izivivinyo zomzimba.
Ungalawula izindleko zamandla oqeqesho nemisebenzi engeyona yokuqeqesha kuCalorie Consumption Analyzer. Lokhu kuzokusiza ulahlekelwe isisindo ngokushesha futhi ugcine umphumela isikhathi eside.