Kumuntu othile, ukubhukuda kuyindlela yokwakha umsebenzi wezemidlalo, futhi kumuntu - indlela nje yokuchitha isikhathi ngokuzilibazisa olwandle noma emfuleni. Yiqiniso, ukusetshenziswa kwamandla kulezi zimo kuhluke kakhulu. Uma umgijimi onomsebenzi eshisa ama-khalori amaningi, ukugibela amateur kuncane izikhathi eziningana, futhi lowo ovele nje angene emanzini ogwini - ngisho nangaphansi. Kusukela kulesi sihloko uzofunda ukuthi mangaki amakholori atshiswa lapho ebhukuda izinhlobo ezahlukene.
Ukusetshenziswa kwekhalori kuncike ekubhukukeni?
Izindleko zamakhalori ngenkathi bedonsa akufani wonke umuntu futhi akunjalo kunoma yisiphi isimo. Kunezici ezithinta izinga lokusetshenziswa kwamandla:
- Ukushisa kwamanzi . Okuphansi, amandla amaningi umzimba uchitha ukushisa, futhi kuphumelela kakhulu ukubhukuda ukuze ulahlekelwe isisindo.
- Ukubhukuda kwesitayela . Uma ubhukuda ngesisu noma i-crochet, uzosebenzisa amandla amaningi kunokuba uma uxhaswa "inja-like" noma ngisho nendilinga engathandekayo.
- Isisindo sakho . Uma umuntu esesisindo somzimba, amandla angaphezu kwezinto eziphilayo azisebenzisa ngokunyakaza. Ngamanye amazwi, umuntu onesisindo esingu-80 kg uzoshisa, nezinye izinto zilingane, amakholori amaningi kunomuntu onesisindo esingama-50 kg.
- Isikhathi . Yiqiniso, uma ugijimela isikhathi eside, ushisa kakhulu amakholori. Zama ukubhukuda okungenani imizuzu engu-20 - lokhu kuzovumela ukusetshenziswa okunamandla kwamandla.
Njengoba sinikezwe konke lokhu, singasho ngokuqiniseka ukuthi ukulahlekelwa kwama-calorie ngesikhathi sokubhukuda kungumuntu ngamunye. Kodwa-ke, ezinye izibalo ezijwayelekile zingacaciswa, kodwa kufanele kukhunjulwe ukuthi lokhu kuyinkomba ejwayelekile.
Zingaki ukhalori okubhukudayo?
Sizobala izindinganiso ezijwayelekile ezicabangela ukushisa kwamanzi avamile kanye nesisindo somuntu esingu-65 kg. Ngezinhlobo ezahlukene zokubhukuda kuyoba khona ukugeleza okunjalo isigamu sehora:
- Ukugcinwa lula emanzini, ukunyakaza ngezinyawo kuphela - 130 kcal;
- ukubhukuda okuphuthumayo ngesitayela samahhala - 190 kcal;
- ukubhukuda okukhanyayo ngemuva - 228 kcal;
- ukubhukuda okunciphisa nge-crawl - 260 kcal;
- ukubhukuda ngamandla phezu kwamagagasi - 325 kcal;
- isifuba, i-freestyle - 325 kcal;
- i-butterfly, ukunqanda (ngamandla) - 358 kcal.
Uma ugejisa isikhathi esingaphezu kwengxenye yehora, ukugeleza kuyoba ngaphezulu, uma kungaphansi - kwehla. Njengoba kulula ukubona, ukubhukuda ngezitayela zobuchwepheshe kusebenza kangcono kakhulu: akugcini nje kukuvumela ukuba ushise amakholori amaningi , kodwa futhi kungcono, kuthuthukisa ngokuvumelana umzimba futhi kuqinise impilo. Ukuhlanganyela njalo ukubhukuda, kulula kakhulu ukuzibeka.