Zingaphi iikhalori ezinceda ukutshisa iyure e-1 yokuhamba?? Kule mihla, abantu abaninzi abangonelisekanga bubunzima babo bacinga malunga nendlela yokulahla iikhalori zabo ezigqithisileyo. Nangona kukho iindlela ezininzi zokwenza oku, ukuhamba lukhetho lokuzilolonga olunokukunceda nobabini ukulahlekelwa ubunzima kunye nokuphucula impilo yakho ye-cardiovascular.
Ukuba ujonge ukutshisa iikhalori zakho, usenokuba uyazibuza ukuba zingaphi iikhalori onokuzitshisa ngokwenza lo msebenzi. Nangona kunjalo, akukho mpendulo yobukhulu obufanayo, njengoko ubunzima bakho buhambelana nenani lezinto ezahlukeneyo, kuquka isantya sakho sokuhamba kunye nalapho uhamba khona.
Ngokuthelekisa, umntu oqhelekileyo utshisa iikhalori ezili-100 ngekhilomitha. Ngokuxhomekeke kubude kunye nobunzima, umntu unokutshisa i-10000 - 200 calories kumanyathelo angama-500. Ukuba ufuna ukwenza esona sibalo sifanelekileyo kuwe, zininzi izixhobo ezikhoyo namhlanje. Zingaphi iikhalori ezihamba ekhaya ezitshisayo? Ukuba unemibuzo efana nale, ezi zixhobo zinokukunceda.
Ukonyusa njani iiCalories ezitshisiweyo?
Zingaphi iikhalori eziqulathwe yiyure enye yokuhamba? Ukuba uthi uyatsha, kusenokwenzeka ukuba awonelisekanga bubunzima bakho. Kule nkalo, iindlela zokunyusa iikhalori ozitshisayo kufuneka zaziwa. Ngaphandle kobunzima bakho kunye nesantya, izinto ezininzi zinokunyusa iikhalori ozitshisayo ngelixa uhamba. Iindlela zokwenza ukuhamba kusebenze ngakumbi kunokukhankanywa ngokusisiseko ngolu hlobo lulandelayo:
- Kucetyiswa ukubandakanya iinduli kwindlela yakho yokuhamba.
- Ukuba oku akunakwenzeka, ukuhamba unyuka kwi-treadmill nako kunokuzanywa.
- I-tempo yokuhamba kufuneka inyuswe rhoqo.
- Ukuchitha ixesha elingakumbi umile kuya kwandisa inani leekhalori ozitshisayo. Ngakolunye uhlangothi, unokukufumanisa kunzima ukubandakanya iiseshoni zokuhamba ezinde ngexesha leveki yomsebenzi. Ngoko ke, xa iimpelaveki zifika, kucetyiswa ukuba uchithe ixesha elininzi lokuhamba.
- Ukuhambahamba endaweni yokubaleka kunokukuvumela ukuba unciphise umzimba ngexeshana nje elifutshane.
Zingaphi iikhalori ezinobunzima beekhilogram ezingama-75 ngeyure enye yokuhamba? Impendulo yombuzo ayifani kumntu wonke. Kodwa konke oku kufuneka kwaziwe ngokunyusa iikhalori ezitshiswe ngeyure.
Ukongeza, ukunxiba ubhaka okanye ukuhamba ngeenyawo nako kunokonyusa ukutsha kwakho. Ngokomzekelo, umntu ongama-155-pounds unokutshisa malunga neekhalori ezingama-267 ngokuhamba ngesantya esiphakathi kwindawo ethe tyaba ngeyure. Kwalo mntu mnye unokuyonyusa loo 439 yeekhalori ngeyure ngelixa enyuka umzila weentaba ngelixa enxibe ubhaka onesisindo.
IiNzuzo zeMpilo zokuHamba
Kungakanani ukuhamba okufuneka kwenziwe ukuze unciphise umzimba? Ukuba utsho njalo, kucetyiswa ukuba wazi izibonelelo zempilo zokuhamba. Kuba oku kunokuvumela ukuba uzikhuthaze ngcono. Ukuhamba kunezibonelelo ezininzi zempilo engcono, ezinye zazo ziquka:
- Inceda ukuphucula impilo ye-cardiovascular and pulmonary fitness.
- Inceda ukunciphisa umngcipheko wesifo senhliziyo kunye ne-stroke.
- Kunconywa kwiimeko ezifana noxinzelelo lwegazi (uxinzelelo lwegazi oluphezulu), i-cholesterol ephezulu, intlungu edibeneyo kunye nemisipha okanye ukuqina, kunye nesifo sikashukela.
- Ivumela amathambo ukuba abe namandla kunye nokulinganisela komntu ukuze kuphuculwe.
- Ivumela ukwandisa amandla emisipha kunye nokunyamezela.
- Inika ithuba lokunyusa amanqatha omzimba.
Ukufumana izibonelelo zempilo, umntu kufuneka azame ukuhamba ngokukhawuleza kangangoko kangangemizuzu engama-30 kwiintsuku ezininzi zeveki. Nangona kunjalo Kungakanani ukuhamba okufuneka kwenziwe ukuze unciphise umzimba? Ukuba kunjalo, kuyacetyiswa ukuba ukwandise kangangoko kunokwenzeka. Ungakwenza oku ngokucotha okanye ngokukhawuleza.
Ngakolunye uhlangothi, ukuba uneengxaki zempilo ezikhoyo, kuyacetyiswa ukuba ubone ugqirha wakho kwaye ufumane imvume yakhe ngaphambi kokuba uqale ukusebenzisa.
Indlela yokunyusa uMsebenzi woMzimba?
Kuya kubonakala nini umphumo wohambo? Nangona ihluka ukusuka kumntu ukuya kumntu, kuchazwe ukuba umphumo we-45 imizuzu yokuhamba ngokukhawuleza uyaqhubeka ukuya kwiiyure ze-48. Nangona kunjalo, nangona ukuhamba kulula, abanye abantu banokungafumani ixesha lokukwenza. Ukuba ukuhamba imizuzu engama-30 ngexesha kunzima kakhulu, kucetyiswa ukuba uthathe ikhefu elincinci rhoqo ngamaxesha ama-3 ngosuku kwaye ngokuthe ngcembe ukwandise oku ngakumbi.
Ngokukodwa ukuba ukuhamba kunzima, ukwandisa ixesha elide kunokukuvumela ukuba uqhelane bhetele. Ukuba injongo yakho kukunciphisa umzimba, akufanele ilibaleke ukuba kufuneka wenze ngaphezu kwemizuzu engama-30 yomsebenzi womzimba yonke imihla. Ungakufezekisa oku ngokuqala ngezinto ezincinci zomsebenzi imini yonke kwaye uzinyuse njengoko ukuqina kwakho kuphucuka.
Umsebenzi womzimba odityaniswe kwisicwangciso sendlela yokuphila yemihla ngemihla ikwayenye yezona ndlela zisebenzayo zokunceda ukunciphisa umzimba kunye nokubugcina xa bulahlekile.
Ezinye iingcebiso zokubandakanya ukuhamba kwindlela yakho yemihla ngemihla
Nangona izinto ezincinci zingabalulekanga, zibaluleke kakhulu ekunciphiseni ubunzima. Kuba ikuvumela ukuba ukwandise umsebenzi wakho womzimba, ngaloo ndlela utshisa iikhalori ngokuhambisa ngaphezulu. Ngaphandle kokuhamba, imisebenzi efana nale ilandelayo iyacetyiswa ukuba utshise iikhalori:
- Ukusebenzisa izinyuko endaweni yelifti
- Yehla kwizithuthi zikawonke-wonke phambi kokumisa kwaye uhambe ngeenyawo
- Ukuhamba ukuya emsebenzini okanye ekhaya
- Ukungena kwiindawo ezikufutshane ngeenyawo kunokuba uhambe ngemoto
- Ukuthatha isilwanyana sakho sasekhaya, esifana nekati okanye inja, ngaphandle ukuba unayo
Kukwabalulekile ukwenza ukuhamba kube yinto yesiqhelo. Ngokomzekelo, iintsuku namaxesha athile eveki anokumiselwa kuphela kulo msebenzi. Ngaloo ndlela, ukutshisa iikhalori kunokuba lula kakhulu.
