Ndi ma calories angati omwe mumagwiritsa ntchito patsiku

Zamkati

• Kalori Yowerengera Ndalama
• Momwe mungawerengere ndalama zomwe mumagwiritsa ntchito tsiku lililonse
• Momwe mungagwiritsire ntchito ma calories ambiri kuti muchepetse kunenepa

Kugwiritsa ntchito kalori tsiku ndi tsiku kumaimira kuchuluka kwama calories omwe mumagwiritsa ntchito tsiku lililonse, ngakhale simukuchita masewera olimbitsa thupi. Kuchuluka kwa ma calories ndikomwe thupi limafunikira kuti ziwalo zonse ndi machitidwe azigwira ntchito.

Kudziwa kufunika kwake ndikofunikira kuti muchepetse thupi, kuti muchepetse kunenepa kapena kunenepa, popeza anthu omwe akufuna kuchepetsa thupi ayenera kudya ma calories ochepa kuposa omwe amathera tsiku, pomwe anthu omwe akufuna kunenepa ayenera kudya nambala yochulukirapo zopatsa mphamvu.

Kalori Yowerengera Ndalama

Kuti mudziwe ndalama zanu zoyambira tsiku lililonse, chonde lembani zowerengera izi:

Momwe mungawerengere ndalama zomwe mumagwiritsa ntchito tsiku lililonse

Kuti muwerenge pamanja ndalama zoyambira tsiku ndi tsiku, njira zotsatirazi za masamu ziyenera kutsatidwa:

Akazi:

• Zaka 18 mpaka 30: (14.7 x kulemera) + 496 = X
• 31 mpaka 60 zakubadwa: (8.7 x kulemera) + 829 = X

Ngati mtundu uliwonse wa masewera olimbitsa thupi ukuchitidwa, mtundu wa zochitikazo ungaganiziridwenso, kuchulukitsa mtengo womwe umapezeka mu equation yapitayi ndi:

• 1, 5 - ngati mukungokhala kapena simukuchita zambiri
• 1, 6 - ngati mumachita masewera olimbitsa thupi kapena ntchito zochepa

Amuna:

• 18 mpaka 30 wazaka: (15.3 x kulemera) + 679 = X
• Zaka 31 mpaka 60: (11.6 x kulemera) + 879 = X

Ngati mtundu uliwonse wa masewera olimbitsa thupi ukuchitidwa, mtundu wa zochitikazo ungaganiziridwenso, kuchulukitsa mtengo womwe umapezeka mu equation yapitayi ndi:

• 1, 6 - ngati mukungokhala kapena simukuchita zambiri
• 1, 7 - ngati mumachita masewera olimbitsa thupi kapena ntchito zochepa

Zochita zolimbitsa thupi zowunika ziyenera kuganiziridwa kwa anthu omwe samachita masewera olimbitsa thupi, omwe amagwira ntchito m'maofesi ndipo amakhala nthawi yayitali. Ntchito zochepa ndi zomwe zimafunikira kulimbikira, monga ovina, ojambula, olowetsa ndi omanga, mwachitsanzo.

Momwe mungagwiritsire ntchito ma calories ambiri kuti muchepetse kunenepa

Kuti muchepetse 1 kg yolemera thupi muyenera kutentha pafupifupi 7000 calories.

N'zotheka kugwiritsa ntchito ma calories ambiri poonjezera masewera olimbitsa thupi. Zochita zina zimawotcha ma calories ambiri kuposa ena koma zimatengera khama la munthu kuti achite bwino ntchitoyi.

Mwachitsanzo: Gulu la ma aerobics limagwiritsa ntchito ma calories 260 pa ola limodzi pomwe ola limodzi la zumba limapsa pafupifupi ma calories 800. Onani zochitika 10 zomwe zimagwiritsa ntchito ma calorie ambiri.

Koma pali zizolowezi zazing'ono zomwe mungasinthe kuti thupi lanu ligwiritse ntchito ma calories ambiri, monga kusankha kusintha kanema wawayilesi popanda kugwiritsa ntchito njira yakutali, kutsuka galimoto komanso kuyeretsa mkati ndi manja anu ndikupanga zochitika zapakhomo monga kupukuta kalipeti, mwachitsanzo. Ngakhale zikuwoneka kuti sizigwiritsa ntchito ma calories ochepa, izi zimathandizira kuti thupi liwotche mafuta ambiri ndikuthandizira kuonda.

Koma kuwonjezera apo, ngati mukufunika kuchepa thupi muyenera kuchepetsa mafuta omwe mumadya kudzera pachakudya ndichifukwa chake tikulimbikitsidwa kupewa zakudya zokazinga, shuga ndi mafuta chifukwa izi ndi zakudya zokhala ndi ma kalori ambiri.