Ndi ma calories angati oti adye tsiku kuti muchepetse kunenepa

Zamkati

• Kuchuluka kwa ma calories ogwiritsidwa ntchito zolimbitsa thupi
• Chifukwa kuonda kumavuta

Kutaya makilogalamu 1 pa sabata ndikofunikira kuchepetsa kcal 1100 pakudya tsiku lililonse, kofanana ndi mbale ziwiri ndi supuni 5 za mpunga + supuni 2 za nyemba 150 g wa nyama + saladi.

Kuchepetsa kcal 1100 patsiku kwa sabata kumabweretsa kuchuluka kwa 7700 kcal, mtengo womwe umafanana ndi kuchuluka kwa ma calories omwe amasungidwa mu 1 kg yamafuta amthupi.

Komabe, kufika pamlingo wochepa kwambiri wama caloriki pazakudya nthawi zambiri kumakhala kovuta kwambiri, motero ndikofunikiranso kuchita masewera olimbitsa thupi kuti muwonjezere kuyatsa kwama calories ndikufulumizitsa kagayidwe kake.

Kutengera zotsatira za chowerengera, 1100 kcal iyenera kuchepetsedwa, ndipo zotsatira zomaliza zimafanana ndi kuchuluka kwama calories omwe amayenera kudyedwa patsiku kuti akwaniritse kuchepa kwa thupi.

Kuchuluka kwa ma calories ogwiritsidwa ntchito zolimbitsa thupi

Pofuna kuwotcha mafuta ndi kuchepetsa kunenepa, njira yabwino ndikuwonjezera chizolowezi chochita masewera olimbitsa thupi, chomwe chimafulumizitsa kagayidwe kake ndikulimbikitsa kuwotcha mafuta.

Pafupifupi, munthu yemwe ali ndi makilogalamu 60 amagwiritsa ntchito ma calories pafupifupi 372 pochita ola limodzi lochita masewera olimbitsa thupi, pomwe munthu wokhala ndi makilogalamu 100 amathera pafupifupi 600 kcal kuchita zomwezi. Izi ndichifukwa choti kulemera kwake kwakukulu, kulimbika kwa thupi kuti lichite zomwezo ndikuwonetsetsa mpweya ndi michere yama cell onse.

Lowetsani deta yanu mu calculator yotsatirayi ndikuwona kuchuluka kwa ma calories omwe mumagwiritsa ntchito pochita zinthu zosiyanasiyana:

Ndikofunikanso kukumbukira kuti kuchuluka kwa minofu m'thupi, kumawonjezera mphamvu ya munthu, popeza minofu imadya ma calories ambiri kuposa mafuta omwe amakhala mthupi.

Chifukwa kuonda kumavuta

Kuchepetsa thupi kumakhala kovutirapo chifukwa kuchepa thupi, mphamvu yogwiritsira ntchito mphamvu ya thupi imachepetsanso, popeza kuyesetsa kukhala ndi thupi la 80 kg ndikocheperako kuyesera kukhala ndi thupi la 100 kg, mwachitsanzo.

Kuphatikiza apo, kuchepa kwa thupi kumachedwetsanso ukalamba, chifukwa chake kumakhala kovuta kuti muchepetse thupi mukamakalamba. Pofuna kuthana ndi vutoli, ndikofunikira kusintha mavitamini ndikuwonjezera machitidwe azolimbitsa thupi, chifukwa izi zimapangitsa kuti kagayidwe kake kagwire bwino komanso kumawonjezera kuchuluka kwa minofu mthupi, ndikuthandizira kuwonda ndi kuwongolera. Pofuna kuchepetsa thupi, phunzirani za zakudya 7 zomwe zimathandizira kagayidwe kake.