Kodi mukuyesera kuchepetsa thupi? Kapena mukufuna kuwonjezera thupi? Mwina mukufuna kusunga thupi lanu lomwe muli nalo panopa. Pazifukwa zonsezi, ndikofunikira kwambiri kudziwa kuchuluka kwa chakudya chomwe muyenera kudya patsiku, ndiko kuti, kuchuluka kwa ma calories omwe thupi lanu limafunikira. Zili ngati kuyika mafuta m'galimoto, ngati muyika mafuta ambiri kapena ochepa kwambiri, zonsezi ndi mavuto.
Choyamba, kodi ma calories ndi chiyani?
Mwachidule, kalori ndi gawo la mphamvu. Matupi athu amapeza mphamvu kuchokera ku chilichonse chomwe timadya ndi kumwa. Mphamvu imeneyo imayesedwa mu ma calories. Mtima wathu umagunda, timapuma, timayenda, timathamanga, timaganiza kuti, zonsezi zimafuna mphamvu. Timapeza mphamvu imeneyo kuchokera ku ma calories omwe ali muzakudya zomwe timadya.
Si zakudya zonse zomwe zili ndi ma calories ofanana. Mwachitsanzo, zakudya zokhala ndi mafuta ambiri, shuga, ndi mafuta zimakhala ndi ma calories ambiri. Ndiwo zamasamba ndi zipatso zimakhala ndi ma calories ochepa.
Nchifukwa chiyani zosowa za kalori za tsiku ndi tsiku za aliyense sizili zofanana?
Funso limene anthu ambiri amafunsa ndi ili. Mwina mukuganiza kuti, "Mnzanga amadya kwambiri koma sawonjezera thupi, koma ine ndimadya pang'ono koma ndimawonjezera thupi." Ndipotu, kuchuluka kwa ma calories omwe amafunikira patsiku kumasiyana malinga ndi munthu. Izi zimakhudzidwa kwambiri ndi zinthu zingapo.
- Zaka: Tikakhala aang'ono, kagayidwe ka thupi lathu kamakhala kofulumira, choncho timafunikira ma calories ambiri. Pamene tikukalamba, njirayi imachepa, kotero chiwerengero cha ma calories omwe timafunikira chimachepa.
- Kugonana: Kawirikawiri, amuna amafunika ma calories ambiri kuposa akazi chifukwa ali ndi matupi akuluakulu komanso minofu yambiri.
- Mlingo wa Zochita: Kugwira ntchito kwanu tsiku lonse n'kofunika kwambiri. Munthu amene amakhala panja, akuyenda, komanso akugwira ntchito molimbika adzafunika ma calories ambiri kuposa munthu amene amakhala pansi ndikugwira ntchito tsiku lonse.
Kodi mumadziwa bwanji kuchuluka kwa zochita zanu?
Tiyeni tigawane izi m'magawo atatu. Ganizirani gulu lomwe muli nalo.
| Mulingo wa Zochita | Kufotokozera kosavuta |
|---|---|
| Wokhala chete | Anthu omwe sachita masewera olimbitsa thupi apadera omwe sachita zomwe amachita tsiku ndi tsiku. Mwachitsanzo, munthu amene amagwira ntchito pampando wa ofesi tsiku lonse. |
| Wogwira Ntchito Pakati | Kuwonjezera pa ntchito zawo za tsiku ndi tsiku, amachita masewera olimbitsa thupi ofanana ndi kuyenda makilomita 2.5 mpaka 5 patsiku. |
| Wogwira ntchito kwambiri | Anthu omwe, kuwonjezera pa ntchito zawo za tsiku ndi tsiku, amachita masewera olimbitsa thupi ofanana ndi kuyenda makilomita oposa 5 patsiku. Mwachitsanzo, othamanga, alimi. |
Kodi mungagwiritse ntchito bwanji ma calories kuti muchepetse thupi?
Tsopano popeza mwamvetsa bwino kuchuluka kwa zochita zanu, tiyeni tiwone momwe nkhaniyi ikugwirizanirana ndi kuchepetsa kulemera.
Kusunga Kunenepa
Kuti musunge kulemera kwanu pakali pano, muyenera kulinganiza kuchuluka kwa ma calories omwe mumadya patsiku ndi kuchuluka kwa ma calories omwe thupi lanu limawotcha. Izi zikutanthauza kuti, ngati mukufuna ma calories 2,000 patsiku, muyeneranso kupeza pafupifupi ma calories 2,000 kuchokera muzakudya zomwe mumadya.
Kuchepetsa Kunenepa
Kuti muchepetse thupi, muyenera kupanga kuchepa kwa ma calories . Mwachidule, muyenera kudya ma calories ochepa kuposa omwe thupi lanu limawotcha patsiku. Kenako, thupi lanu limayamba kuwotcha mafuta kuti lipeze mphamvu zotsala zomwe limafuna. Umu ndi momwe mumachepetsera thupi.
Kunenepa
Ngati cholinga chanu ndi kunenepa, muyenera kuchita zosiyana. Izi zikutanthauza kuti, idyani ma calories ambiri kuposa omwe thupi lanu limatentha patsiku. Kenako mphamvu yowonjezera idzasungidwa m'thupi lanu ndipo mudzalemera.
Koma kumbukirani, kuchepetsa kapena kuwonjezera thupi n'kovuta kwambiri kuposa kungowerengera ma calories. Majini anu, matenda ena, ndi mankhwala ena zingakhudzenso thupi lanu.
Kodi thupi lathu limawotcha ma calories ngakhale pamene sitikuchita chilichonse? (BMR)
Inde! Ichi ndi chinthu chomwe anthu ambiri sachidziwa. Ngakhale mutagona pabedi ndikupumula, thupi lanu limafunikira mphamvu kuti ligwire ntchito zofunika. Mwachitsanzo, kupuma, kumenya mtima wanu, kulamulira kutentha kwa thupi, komanso kugaya chakudya.
Chiwerengero chochepa cha ma calories omwe thupi lanu limawotcha pa ntchito zoyambira izi chimatchedwa Basal Metabolic Rate (BMR) . BMR iyi imapanga pafupifupi 60% ya ma calories onse omwe mumawotcha patsiku. Anthu omwe ali ndi minofu yambiri amakhala ndi BMR yambiri chifukwa zimafunika mphamvu zambiri kuti minofu ikhalebe yolimba.
Kodi "Kuwerengera Ma calories" Ndi Kwabwino Kapena Koipa?
Pali malingaliro osiyanasiyana pa nkhani ya kuwerengera ma calories. Pali ubwino ndi kuipa kwawo.
Kodi kuipa kwake ndi kotani?
- Kumatenga nthawi yambiri komanso kutopa: Kuwerengera ma calories pa chakudya chilichonse kungakhale kovuta komanso ntchito yovuta.
- Sizolondola nthawi zonse: Kuwerengera kwa ma calories pa phukusi la chakudya kapena m'ma database a pa intaneti sikolondola 100%.
- Kupsinjika Maganizo: Kuganizira nthawi zonse za manambala kungayambitse kupsinjika maganizo ndi nkhawa. Kwa anthu ena, izi zimatha kukhala vuto la kudya.
- Kusiya zakudya zabwino: Mungayesedwe kudya zakudya zomwe zili ndi zakudya zochepa komanso zokhala ndi 'ma calories opanda thanzi' ngakhale zili mkati mwa malire anu a ma calories.
Kotero kodi pali ubwino uliwonse?
- Kudziwa zambiri: Mukalemba tsiku ndi tsiku zomwe mumadya, mutha kumvetsetsa bwino zomwe mumadya.
- Zimathandiza dokotala kukhala wosavuta: Ngati mukulankhula ndi dokotala wanu za kuchepetsa thupi, dayalo ya zakudya ngati iyi ingamuthandize kukupatsani malangizo abwino.
Choncho, m'malo mowerengera kalori iliyonse, ndibwino kwambiri kuyang'ana kwambiri zomwe mumadya, kuchuluka kwake, ndi mtundu wa chakudyacho .
Uthenga Wopita Nawo Kunyumba
- Chiwerengero cha ma calories omwe mumafunikira patsiku chimadalira zaka zanu, jenda, komanso momwe mumagwirira ntchito, ndipo ndi chapadera kwa munthu aliyense.
- Kuti musunge kulemera kwanu pakali pano, kuchuluka kwa ma calories omwe mumadya ndi kuchuluka kwa ma calories omwe mumawotcha kuyenera kukhala koyenera. Kuti muchepetse thupi, muyenera kudya ma calories ochepa kuposa omwe mumawotcha.
- Ndikofunikira kwambiri kuganizira za thanzi la chakudya kuposa kuwerengera ma calories. Yesetsani kudya zakudya zopatsa thanzi komanso zopatsa thanzi.
- Samalani kuti kuwerengera ma calories kusakhale kovuta kapena kukupatsani chilakolako chofuna kudya kwambiri.
- Ngati muli ndi vuto lochepetsa thupi kapena mukufuna kudziwa kuchuluka kwa ma calories oyenera kudya,Njira yabwino komanso yotetezeka kwambiri ndiyo kufunsa dokotala wanu kapena katswiri wa zakudya kuti akupatseni upangiri.
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