Kodi ola limodzi loyenda limathandizira kuyatsa zingati ola limodzi?? Masiku ano, anthu ambiri omwe sakhutira ndi kulemera kwawo amaganiza za momwe angachepetsere ma calories owonjezera. Ngakhale pali njira zambiri zochitira izi, kuyenda ndi njira yochitira masewera olimbitsa thupi yomwe ingakuthandizeni nonse kuchepetsa thupi komanso kukonza thanzi lanu lamtima.
Ngati mukuyang'ana kuti muwotche zopatsa mphamvu zanu, mwina mukudabwa kuti ndi ma calories angati omwe mungawotche pochita izi. Komabe, palibe yankho limodzi lokha, chifukwa kulemera kwanu kumagwirizana ndi zinthu zosiyanasiyana, kuphatikizapo kuthamanga kwanu ndi kumene mukuyenda.
Poyerekeza, munthu wamba amawotcha ma calories 100 pa kilomita imodzi. Kutengera kutalika ndi kulemera kwake, munthu amatha kutentha ma calories 10000 - 200 pamasitepe 500. Ngati mukufuna kupanga mawerengedwe oyenera kwambiri nokha, pali zida zambiri zomwe zilipo lero. Kodi kuyenda kunyumba kumawotcha bwanji? Ngati muli ndi mafunso ngati awa, zida izi zingakuthandizeni.
Momwe Mungawonjezere Ma calories Owotchedwa?
Kodi ola limodzi loyenda limakhala ndi zopatsa mphamvu zingati? Ngati mukuti mukuwotcha, ndizotheka kuti simukukhutira ndi kulemera kwanu. Pachifukwa ichi, njira zowonjezera zopatsa mphamvu zomwe mumawotcha ziyenera kudziwikanso. Kupatula kulemera kwanu ndi liwiro lanu, zinthu zambiri zimatha kuwonjezera ma calories omwe mumawotcha mukuyenda. Njira zopangira kuyenda mogwira mtima zitha kutchulidwa motere:
- Ndibwino kuti muphatikizepo mapiri oyenda panjira yanu.
- Ngati izi sizingatheke, kuyenda kukwera pa treadmill kungayesedwenso.
- Tempo yoyenda iyenera kuwonjezeka nthawi zonse.
- Kutaya nthawi yambiri kuyimirira kumawonjezera kuchuluka kwa ma calories omwe mumawotcha. Mosiyana ndi zimenezi, zingakhale zovuta kuti muyambe kuyenda maulendo ataliatali mkati mwa mlungu wa ntchito. Chifukwa chake, Loweruka ndi Lamlungu likabwera, tikulimbikitsidwa kuti tizikhala ndi nthawi yambiri mukuyenda.
- Kuyenda m’malo mothamanga kungakuthandizeni kuti muchepetse thupi m’kanthawi kochepa.
Kodi ola limodzi loyenda limalemera ma kilogalamu 75 zingati? Yankho la funsoli silifanana kwa aliyense. Koma zonsezi ziyenera kudziwika kuti zimawonjezera ma calories omwe amawotchedwa mu ola limodzi.
Kuonjezera apo, kuvala chikwama kapena kukwera maulendo kungapangitsenso kutentha kwanu. Mwachitsanzo, munthu wolemera mapaundi 155 akhoza kutentha makilogalamu pafupifupi 267 poyenda pang'onopang'ono pamtunda wophwanyika kwa ola limodzi. Munthu yemweyo amatha kuchulukitsa mpaka 439 calories pa ola limodzi poyenda munjira yamapiri atavala chikwama cholemera.
Ubwino Woyenda pa Thanzi
Kodi muyenera kuyenda bwanji kuti muchepetse thupi? Ngati mukunena choncho, ndi bwino kudziwa ubwino wa thanzi la kuyenda. Chifukwa izi zitha kukulolani kuti muzichita bwino. Kuyenda kuli ndi maubwino ambiri athanzi labwino, ena mwa iwo ndi awa:
- Zimathandizira kulimbitsa bwino kwa mtima ndi pulmonary.
- Zimathandiza kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko.
- Zimalimbikitsidwa pamikhalidwe monga kuthamanga kwa magazi (kuthamanga kwa magazi), cholesterol yapamwamba, kupweteka kwa mafupa ndi minofu kapena kuuma, ndi matenda a shuga.
- Zimapangitsa kuti mafupa akhale amphamvu komanso kuti anthu azikhala bwino.
- Amalola kuwonjezera mphamvu ya minofu ndi kupirira.
- Amapereka mwayi wowonjezera mafuta a thupi.
Kuti apindule ndi thanzi, munthu ayenera kuyesetsa kuyenda mofulumira kwa mphindi zosachepera 30 masiku ambiri a sabata. Komabe Kodi muyenera kuyenda bwanji kuti muchepetse thupi? Ngati ndi choncho, tikulimbikitsidwa kuti muwonjezere momwe mungathere. Mutha kuchita izi pang'onopang'ono kapena mwachangu.
Kumbali ina, ngati muli ndi matenda omwe alipo, ndibwino kuti muwone dokotala wanu ndikupeza chivomerezo chake musanayambe kuchita masewera olimbitsa thupi.
Kodi Mungawonjezere Bwanji Zochita Zathupi?
Kodi zotsatira za kuyenda zidzaonekera liti? Ngakhale zimasiyana munthu ndi munthu, zimanenedwa kuti zotsatira za mphindi 45 zoyenda mwachangu zimapitilira mpaka maola 48. Komabe, ngakhale kuyenda n’kosavuta, anthu ena sangapeze nthaŵi yochitira zimenezo. Ngati kuyenda kwa mphindi 30 nthawi imodzi kumakhala kovuta kwambiri, tikulimbikitsidwa kuti muzipuma pang'ono katatu patsiku ndikuwonjezera pang'onopang'ono.
Makamaka ngati kuyenda kuli kovuta, kuonjezera pakapita nthawi kungakuthandizeni kuti muzolowere bwino. Ngati cholinga chanu ndikuchepetsa thupi, tisaiwale kuti muyenera kuchita masewera olimbitsa thupi mphindi 30 tsiku lililonse. Mungathe kuchita izi poyambira ndi zochitika zing'onozing'ono za tsiku lonse ndikuziwonjezera pamene thupi lanu likuyenda bwino.
Zochita zolimbitsa thupi zophatikizidwa ndi dongosolo la moyo watsiku ndi tsiku ndi imodzi mwa njira zothandiza kwambiri zochepetsera thupi ndikuzichotsa zikangotayika.
Malangizo Ena Ophatikizira Kuyenda muzochita zanu zatsiku ndi tsiku
Ngakhale kuti zinthu zing’onozing’ono sizofunika, n’zofunika kwambiri pakuchepetsa thupi. Chifukwa zimakuthandizani kuti muwonjezere zochitika zanu zolimbitsa thupi, motero kuwotcha ma calories posuntha zambiri. Kupatula kuyenda, ntchito monga zotsatirazi zimalimbikitsidwanso kuwotcha zopatsa mphamvu:
- Kugwiritsa ntchito masitepe m'malo mwa elevator
- Tsikirani zoyendera za anthu onse musanayime ndikuyenda pansi
- Kuyenda kupita kuntchito kapena kunyumba
- Kulowa m'malo oyandikana ndi wapansi osati pagalimoto
- Kutengera chiweto chanu, monga mphaka kapena galu, kunja ngati muli nacho
M'pofunikanso kupanga chizolowezi choyenda. Mwachitsanzo, masiku ndi nthawi zina za sabata zitha kukhazikitsidwa pakuchita izi. Chifukwa chake, kuwotcha ma calories kumatha kukhala kosavuta.
