Njira zowotchera mafuta ambiri tsiku lililonse

Ngati mukuyesera kuchepetsa thupi, muyenera kuchepetsa kuchuluka kwa zakudya zomwe mumadya. Koma mutha kukulitsa kuyeserera kwanu poyatsa zopatsa mphamvu zambiri tsiku lililonse. Izi zimapangitsa kukhala kosavuta kuchotsa kulemera kwina.

Zochita zilizonse zolimbitsa thupi zimagwiritsa ntchito mphamvu. Ntchito yomwe ntchitoyi imatenga, ndimomwe mumawotchera kwambiri. Ngakhale kumangoyaka kumawotcha mafuta ambiri kuposa kukhala chete.

Nayi kufananiza kwa ntchito zosiyanasiyana ndi ma calorie angati omwe munthu wa ma 170-kilogalamu (77 kilogalamu) amatha kuwotcha mu ola limodzi.

• Kuyimirira kumawotcha mafuta ambiri kuposa kukhala (186 calories vs. 139 calories).
• Kuyenda pang'onopang'ono kumawotcha mafuta ambiri kuposa kuyimirira (324 calories vs. 186 calories).
• Kuyenda mwachangu kumawotcha ma calories kuposa kuyenda pang'ono (371 calories vs. 324 calories).

Sakani njira zakukhala achangu tsiku lililonse. Ngakhale kusintha kwakung'ono, monga kuyimirira m'malo mokhala pafoni, kumatha kuwotcha mpaka 100 calories patsiku kapena kupitilira apo. Yambani ndi malingaliro pansipa ndikubwera ndi malingaliro anu.

Nthawi zonse lankhulani ndi omwe akukuthandizani musanayambe pulogalamu yatsopano yolimbitsa thupi makamaka ngati simunachite masewera olimbitsa thupi pafupipafupi.

1. Imilirani. Minofu kumbuyo kwanu ndi miyendo yanu imagwira ntchito yowonjezera mukamaimirira. Kuti muwotche mafuta ochulukirapo, muziyenda uku ndi uku mukamayankhula pafoni. Ngati muli ndi ntchito yapa desiki, onani ngati mungapeze tebulo loyimirira, kapena kulikonza, ndikukhala tsiku limodzi mukuyimirira pomwe mukugwira ntchito.
2. Muzipuma pafupipafupi. Anthu omwe nthawi zambiri amapuma atakhala amawotcha mafuta ambiri kuposa omwe amakhala pamalo amodzi kwa maola ambiri. Kungoyimirira mwachangu kudzasokoneza nthawi yanu yakukhala.
3. Yendani zambiri. Yendani kuchimbudzi chakumapeto kwa nyumbayo. Paki kumapeto kwenikweni kwa malo oimikapo magalimoto. Tsikani basi kapena njira yasitima yapansi panthaka kangapo maimidwe oyenda kutsogolo ndikuyenda njira yotsalayo. Nthawi zonse samalani njira zomwe mungawonjezere kuyenda kwambiri pamoyo wanu.
4. Imani ndi phazi limodzi. Mukayimirira, kwezani phazi limodzi mainchesi (2.5 masentimita) kuchokera pansi, onani momwe mungathere mpaka pomwepo, ndikusintha mapazi. Mutha kulimbitsa minofu yanu yamiyendo, minofu yapakatikati, ndikuwongolera bwino.
5. Valani nsapato zanu pakuimirira. Uku ndi kuchita masewera olimbitsa thupi ena. Onani ngati mungathe kuvala sock, nsapato, ndikumanga nsapato yanu osalola phazi lanu likhudze pansi.
6. Khalani mofulumira. Kuyenda mwachangu kumawotcha mafuta ambiri kuposa kuyenda pang'onopang'ono. Pangani masewera osawona momwe mungafikire mwachangu komwe mukupita.
7. Tengani masitepe. Ngati mukuyenera kufika pa 11th floor, yendani maulendo apaulendo ambiri momwe mungathere, kenako tengani chikepe njira yonseyo. Kukwera masitepe ndi chimodzi mwazinthu zosavuta kuchita zomwe mungachite kuti muwotche zopatsa mphamvu popanda kupita kukachita masewera olimbitsa thupi.
8. Konzani maphwando okangalika. Ngati muli ndi alendo obwera ku BBQ kapena phwando la chakudya chamadzulo, yambani madzulo ndi masewera a volleyball, badminton, kapena masewera apakanema. Pangani zochitika zosangalatsa pokomana kupita ku bowling, kuponya mivi, kapena kusewera.
9. Valani chida chotsatira. Oyang'anira zochitika omwe angavale akhoza kukuwuzani momwe mwakhalira okangalika patsiku lomwe mwapatsidwa. Mutha kudzipangira nokha cholinga chatsiku ndi tsiku, kapena kupeza mnzanu kuti apite nawo kumpikisano wochezeka. Kuwona momwe kuwonjezera zowonjezera kuwonjezera pazotsatira zanu za tsiku ndi tsiku kungakulimbikitseni kuti muchite zowonjezerapo.
10. Onjezani nyimbo. Kumvetsera nyimbo mukamayenda kumatha kupangitsa kuti zochitikazo zisangalatse komanso kuti musamangoganizira zomwe mukuchita. Sankhani nyimbo, ndipo mutha kukupezani mwamphamvu osazindikira.
11. Onerani TV yocheperako. Televizioni imakhalabe imodzi mwazomwe zimakoka kwambiri ma marathons okhala. Ngati mwalumikizidwa ndiwonetsero inayake, konzekerani kenako ndikudina batani pulogalamu yanu ikangotha. Muthanso kuyesa kuyimirira pomwe mukuwonera kapena kuchita pushups, crunches, kapena squats nthawi iliyonse yamalonda ikabwera. Kungodzilola kuti muwone chiwonetsero chomwe mumakonda pamalo ochitira masewera olimbitsa thupi chingakuthandizeni kukulimbikitsani kuti muzichita masewera olimbitsa thupi.
12. Chitani malonda anu pamasom'pamaso. Mukapita kusitolo mwakuthupi, mumayenda kupita kunyumbako, kukwera masitepe, kuyenda m'mipata, kufikira zinthu, ndikukweza ndi kunyamula matumba. Yerekezerani izi ndi mayendedwe ang'onoang'ono omwe amagulitsidwa pa intaneti.
13. Chitani nokha. Zakudya zokonzedweratu, zotulutsa chipale chofewa, ma mower okwera ndi zina zonse ndi zinthu zabwino zopulumutsa nthawi. Koma zinthu zikamakhala zosavuta, zimakhala zovuta kuti muzidya bwino zomwe mumadya ndi mphamvu zomwe mumagwiritsa ntchito. Kuphika kuyambira pachiyambi, kudula udzu ndi chosakira, ndikuwombera kuyenda kumakupangitsani kusuntha. Ndipo pamene mukusuntha kwambiri, m'pamenenso mumawotcha, ndipo mudzakhala athanzi.

Kuwonda - zopsereza zopatsa mphamvu; Onenepa - zotentha zopatsa mphamvu; Kunenepa kwambiri - kuwotcha mafuta; Kuchita masewera olimbitsa thupi - kuwotcha mafuta; Kukhala wokangalika - kuwotcha mafuta

American Council patsamba lochita masewera olimbitsa thupi. Mtengo wama caloriki wolimbitsa thupi. www.acefitness.org/updateable/update_display.aspx?pageID=593. Idasinthidwa pa June 7, 2017. Idapezeka pa Julayi 2. 2020.

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Kuthetsa zopinga zolimbitsa thupi. www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html. Idasinthidwa pa Epulo 10, 2020. Idapezeka pa Julayi 2, 2020.

Despres JP, Larose E, Poirier P. Kunenepa kwambiri komanso matenda a mtima. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: chap 50.

US Department of Agriculture Snap-Ed Connection tsamba lawebusayiti. Kuchita masewera olimbitsa thupi. snaped.fns.usda.gov/nutrition-education/nutrition-education-materials/physical-activity. Idapezeka pa Januware 25, 2021.

• Kulemera Kunenepa