Nakuba umsebenzi womzimba kanye nemidlalo kuyasiza ekukhuthazeni imisebenzi yezempilo nemisebenzi ejwayelekile, abesifazane abaningi bakhathazeke ngokuyinhloko ngendaba yokudla kwe-caloric ezemidlalo. Abaningi bakhetha uhlobo lokuzivocavoca ngenxa yalezi zinkomba, ngakho-ke sanquma ukungena eminye imininingwane mayelana namakhilogremu angakanani ongalahlekelwa ngenkathi wenza umdlalo othile.
Ukusetshenziswa kwekhalori yokusebenza
Abaningi bakhetha ukugijima ngokusindiswa ngoba lokhu kuyimidlalo elula kakhulu futhi engabizi engadingi izindleko zempahla ekhethekile, ngoba ungagijima epaki noma nje phansi komgwaqo. Ngaphezu kwalokho, ngesikhathi sekhilikithi egijima kahle, kodwa ubukhulu bale nqubo buxhomeke kwezinye izinto: isisindo sakho, isivinini sokugijima nokusebenza njalo. Uma umuntu enesisindo esingama-50-60 kg, futhi ugijimela ngesivinini se-6 km ngehora imizuzu engama-30, bese eshisa ngalesi sikhathi ama-calories angu-190. Uma umuntu enesisindo esingu-100 kg, ukulahlekelwa kwama-calories ngaphansi kwezimo ezifanayo kuzoba yi-360 kcal. Ngesikhathi sokugijima, kufanele kukhunjulwe ukuthi ukukhathala okukhulu kungalimaza umzimba nomuntu onesisindo esingama-50-60 kg okungcono ukushisa ngesikhathi esingekho ngaphezu kwama-khalori angu-500.
Ukusetshenziswa kwekhalori yokubhukuda
Ukubhukuda kuyindlela enhle yokushisa ukhalori, okuqinisa umzimba futhi uthuthuke wonke amaqembu omzimba. Lolu hlobo lwezemidlalo lubhekwa njengokungathi lubuhlungu futhi lunconywa kubantu abanoma yiliphi izinga lokuzivocavoca ngokomzimba. Ubukhulu bokushisa amakholori ngesikhathi sokubhukuda kuxhomeke esisindo somzimba, isisindo esiningi, amakholori amaningi ashisa, futhi uhlobo lokubhukuda. Isibonelo, ngesisindo samakhilogremu angu-50-60 nokubhukuda kancane ngethusi kwehora, cishe i-kcal 300 ingashiswa. Ukubhukuda okuncane nge-crawl kuyashisa i-kcal 400, futhi okusheshayo - cishe i-kcal 450.
Ukusetshenziswa kwama-kilojoule ngebhayisikili
Ukuhamba ngebhayisikili sekuthandwa kakhulu kamuva, ikakhulukazi kubantu abasha. Abantu abaningi bakhetha ukuqala ukusebenza ngale ndlela noma nje ukwenza ukuhamba ngebhayisikili nabangani. Lena yindlela enhle yokushisa ama-khalori kuphela, kodwa futhi nokuqinisa imisipha yezempilo nemzimba. Uma ungenayo ibhayisikili evamile noma awukwazi ukuyigibela, ungazama njalo isandla sakho esitokisini simulator ehholo. Ukuqina kwamakhalori okushisa lapho ugibela ibhayisikili kuncike ekuvinjeni nasekuhambeni kwesikhathi kohambo, futhi uma ugibela emoyeni, isimo semvelo. Kodwa ngokwesilinganiso, umuntu onesisindo sokuhamba ngamabhayisikili angu-60-70 azungeze idolobha uzoshisa ihora cishe cishe ngu-280 kcal, futhi lapho egibela ibhayisikili elisezintabeni endaweni eyinkimbinkimbi - cishe i-kcal 400.
Ikhalori ukusetshenziswa ku-gym
Esikhathini sokuzivocavoca, njengokwenza impilo, ukusetshenziswa kwekhalori kuncike ekutheni amandla kanye nokuyinkimbinkimbi kwemithwalo yempahla, ekukhethweni kwezindlela zokuzivocavoca kanye nezindlela zokuqeqeshwa. Futhi, njengezinye izinhlobo zokuzivocavoca, isisindo somzimba womuntu kubaluleke kakhulu - uma kunjalo, ama-calories amaningi azophela ngenxa yokuzivocavoca owodwa. Kodwa uma ucabanga ukuthi izinga eliphakeme lokushisa kwamandla ekilasini, lihlukaniswe ngamazinga amahlanu, kuye ngokuthi ubunzima kangakanani.
Ngakho-ke, abesifazane abanesisindo esingama-50-60 kg emaminithini angu-80-90 emithwalweni "ephansi kakhulu" bazolahlekelwa yi-290-390 kcal, "ephansi" - 390-480 kcal, "imithwalo" ephakathi, izolahlekelwa cishe ngo-490-590 kcal,
Ukusetshenziswa kwekhalori ngemidanso
Ukudansa , mhlawumbe, indlela enhle kunazo zonke futhi ejabulisayo yokushisa amakholori. Ungadansa noma kuphi: ku-studio, ku-nightclub noma ekhaya ekhishini futhi ngesikhathi esifanayo ulahlwe isisindo esiningi. Intombazane enesisindo esingama-60 kg iyolahlekelwa yi-240 kcal ngehora ngesikhathi sokudansa ibhola, i-650 kcal nge-ballet, ne-350 kcal ne-disco dance.Kungakhathaliseki ukuthi ukhetha uhlobo oluthile lwekhalori, into esemqoka yukuthi le misebenzi ikulethela injabulo.