Momwe Mungawerengere Ma calories Opita Kuchita Masewera Olimbitsa Thupi

Zamkati

• Zowonjezera za Caloric pa Ntchito Yathupi
• Zomwe zimakhudza kugwiritsidwa ntchito kwama caloric
• Momwe mungawotche ma calories ambiri kuti muchepetse kunenepa

Kugwiritsa ntchito ma caloric pamachitidwe kumasiyana malinga ndi kulemera kwa munthu komanso momwe amachitirako masewera olimbitsa thupi, komabe machitidwe omwe amagwiritsa ntchito ma calories ambiri akuthamanga, kulumpha chingwe, kusambira, kusewera polo yamadzi ndi rollerblading, mwachitsanzo.

Pafupipafupi, munthu wa 50 kg amagwiritsa ntchito ma calories opitilira 600 pa ola limodzi pamene akuthamanga pa chopondera, pomwe wina amene amalemera pafupifupi 80 kg amakhala pafupifupi ma 1000 calories pa ola limodzi pantchitoyi. Izi ndichifukwa choti kulemera komwe munthu amakhala nako, ndimphamvu zomwe thupi lake limafunikira kuti zitsimikizire kuti mulibe kusowa kwa mpweya ndi mphamvu m'selo iliyonse mthupi.

Zitsanzo zina za masewera olimbitsa thupi omwe amawotcha ma calories ambiri ndiophunzitsa zolimbitsa thupi, mpira wamkati, tenisi, nkhonya, judo ndi jiu-jitsu, mwachitsanzo. Komabe, chofunikira kwambiri kuposa kuyamba kuchita masewera olimbitsa thupi chifukwa chowotcha mafuta ambiri, kudziwa momwe mungadye bwino, kusangalala ndi mtundu wa zomwe mungachite ndikudzipereka nokha katatu pasabata, kwa ola limodzi, kapena tsiku lililonse kwa mphindi 30, chifukwa kuchita masewera olimbitsa thupi ndikofunikanso kuti muchepetse thupi.

Zowonjezera za Caloric pa Ntchito Yathupi

Kudziwa momwe mphamvu zamagetsi zimagwiritsidwira ntchito komanso zakudya zopatsa mphamvu ndizotheka kupanga zakudya ndi zolimbitsa thupi limodzi kuti cholinga chikwaniritsidwe mwachangu, kaya ndi kupindula kwa minofu kapena kuwonda.

Kugwiritsa ntchito kwa caloric kwakuthupi kumasiyana malinga ndi zomwe zimakhudzana ndi munthuyo komanso kulimba kwake komanso nthawi yayitali yolimbitsa thupi. Lowetsani zambiri pansipa kuti mudziwe kuchuluka kwama calories omwe mumagwiritsa ntchito pazinthu zina:

N'zotheka kuwonjezera kuchuluka kwa zopatsa mphamvu zomwe mumagwiritsa ntchito tsiku lililonse powonjezera kuchepa kwa thupi lanu ndikuchulukitsa minofu yanu, chifukwa kulemera kwambiri komwe munthu amakhala nako, ndizowonjezera zomwe adzagwiritse ntchito.

Zomwe zimakhudza kugwiritsidwa ntchito kwama caloric

Kugwiritsa ntchito caloric kumadalira pazinthu zina zokhudzana ndi munthuyo komanso mtundu wa masewera olimbitsa thupi, monga:

• Kulemera ndi kapangidwe ka thupi;
• Kutalika;
• Mphamvu, mtundu ndi nthawi yolimbitsa thupi;
• Zaka;
• Mulingo wokonzera.

Chifukwa chake, kudziwa kuchuluka kwa zopatsa mphamvu zomwe munthu aliyense amagwiritsa ntchito patsiku ndikofunikira kulingalira zonsezi. Kuphatikiza apo, ndikofunikira kuti kuchuluka kwa zopatsa mphamvu zomwe zimayenera kugwiritsidwa ntchito patsiku kuti muchepetse kunenepa ziwerengedwe ndi wazakudya, komanso kuganizira za moyo, msinkhu, kutalika ndi kunenepa. Pezani ma calories ambiri omwe mungadye kuti muchepetse kunenepa.

Momwe mungawotche ma calories ambiri kuti muchepetse kunenepa

Njira yabwino yowotchera mafuta owonjezera ndikuchepetsa thupi ndikutsata zizolowezi zabwino pamoyo wanu, kuchita masewera olimbitsa thupi mosadukiza komanso kukhala ndi chakudya chopatsa thanzi, chomwe ndichifukwa chake ndikofunikira kuwunika momwe zinthu zilili.

Ndikofunikanso kuchita masewera olimbitsa thupi oyenerana ndi zizolowezi ndi zomwe amakonda, popeza ndizotheka kuti munthuyo amakhala wolimbikitsidwa nthawi zonse ndipo amachita zolimbitsa thupi pafupipafupi.

Mukayamba kuchita masewera olimbitsa thupi kuphatikiza ndi zakudya zopatsa thanzi, metabolism imalimbikitsidwa, kukomera kugwiritsa ntchito ma calories ndikulimbikitsa kuchepa. Kwenikweni, kuchuluka kwa zopatsa mphamvu zomwe munthu amagwiritsa ntchito pochita masewera olimbitsa thupi, kumawonjezera kunenepa, koma munthuyo akamakulimbikitsani kwambiri, amayesetsa kwambiri ndipo izi zimawotcha mafuta ambiri.