Kodi MET ndi chiyani, ndipo Muyenera Kudziwa Chiyani Zokhudza Iwo?

Zamkati

• MET ndi chiyani?
• Kodi ma MET amawerengedwa bwanji?
• Zitsanzo za MET pazinthu zosiyanasiyana
• Kodi ndi cholinga chabwino chiti choti muwombere ndi ma MET?
• Kodi pali kulumikizana kotani pakati pa METs ndi calories?
• Mfundo yofunika

Mwinamwake mukudziwa kuti thupi lanu limatentha mphamvu nthawi zonse, ziribe kanthu zomwe mukuchita.

Koma kodi mudayamba mwadzifunsapo kuchuluka kwamphamvu zomwe mukuwotcha tsiku lonse, kapena mukamachita zowotcha zazikulu, monga kuthamanga kapena kunyamula zolemera?

Njira imodzi yowerengera ndalama zomwe thupi lanu limagwiritsa ntchito mphamvu zake ndizofanana ndi kagayidwe kachakudya, kotchedwanso METs. Mutha kuwona ma MET atchulidwa pazida zolimbitsa thupi kapena otchulidwa ndi aphunzitsi anu kuti akuthandizeni kuyeza zolimbitsa thupi.

Munkhaniyi, tiwunika momwe ma MET amagwirira ntchito, momwe angawerengere, komanso momwe mungawagwiritsire ntchito kukuthandizani kukwaniritsa zolinga zanu zolimbitsa thupi.

MET ndi chiyani?

MET ndi chiŵerengero cha kuchuluka kwa kagayidwe kanu ka kagwiritsidwe ntchito kagwiritsidwe ntchito kagayidwe kachakudya. Kuchuluka kwa kagayidwe kachakudya ndi gawo lamphamvu yogwiritsidwa ntchito pachilichonse. Ndi njira imodzi yofotokozera kukula kwa masewera olimbitsa thupi kapena zochitika.

MET imodzi ndi mphamvu yomwe mumagwiritsa ntchito mukukhala pansi - kupumula kwanu kapena kuchepa kwa kagayidwe kachakudya. Chifukwa chake, ntchito yokhala ndi MET mtengo wa 4 imatanthauza kuti mukugwiritsa ntchito mphamvu kanayi kuposa momwe mungakhalire mukadakhala phee.

Kuti tiwone bwino, kuyenda mwachangu pa ma 3 kapena 4 maora pa ola kumakhala ndi mtengo wa 4 METs. Chingwe chodumpha, chomwe ndi ntchito yolimba kwambiri, chimakhala ndi MET mtengo wa 12.3.

• METs = zofanana zamagetsi.
• MET imodzi imatanthauzidwa ngati mphamvu yomwe mumagwiritsa ntchito mukamapuma kapena kukhala chete.
• Zochita zomwe zimakhala ndi ma 4 MET zikutanthauza kuti mukugwiritsa ntchito mphamvu kanayi kuposa momwe mungakhalire mukadakhala phee.

Kodi ma MET amawerengedwa bwanji?

Kuti mumvetsetse bwino ma MET, ndizothandiza kudziwa pang'ono za momwe thupi lanu limagwiritsira ntchito mphamvu.

Maselo a minofu yanu amagwiritsa ntchito mpweya kuti athandizire kupanga mphamvu zofunika kusuntha minofu yanu. MET imodzi ndi pafupifupi 3.5 milliliters ya oxygen yomwe imagwiritsidwa ntchito pa kilogalamu (kg) yolemera thupi pamphindi.

Mwachitsanzo, ngati mumalemera makilogalamu 72.5, mumadya mpweya wokwana mamililita 254 pamphindi mukamapuma (72.5 kg x 3.5 mL).

Kugwiritsa ntchito mphamvu zamagetsi kumatha kusiyanasiyana pakati pa anthu ndi ena kutengera zinthu zingapo, kuphatikiza zaka zanu komanso kulimbitsa thupi kwanu. Mwachitsanzo, wothamanga wachinyamata yemwe amachita masewera olimbitsa thupi tsiku lililonse safunika kugwiritsa ntchito mphamvu zomwezo poyenda mwachangu ngati munthu wachikulire, wokhala pansi.

Kwa achikulire ambiri athanzi, zikhalidwe za MET zitha kukhala zothandiza pakukonzekera njira zolimbitsa thupi, kapena kuyerekezera kuchuluka kwa zomwe mumapeza pochita masewera olimbitsa thupi.

MET imodzi imakhala pafupifupi 3.5 milliliters ya oxygen yomwe imagwiritsidwa ntchito pa kilogalamu yolemera thupi pamphindi.

Zitsanzo za MET pazinthu zosiyanasiyana

Ofufuza omwe adayang'anitsitsa kugwiritsa ntchito mpweya m'mitsempha ya anthu omwe akuchita zochitika zosiyanasiyana atha kupereka zofunikira za MET pazochitikazo. Izi zimadalira munthu wolemera 70 kg, kapena 154 lbs.

Tchatichi chimapereka zofananira za MET pazinthu zingapo zowala, zochepa, komanso zamphamvu.

Kodi ndi cholinga chabwino chiti choti muwombere ndi ma MET?

American Heart Association imalimbikitsa kuti pakhale masewera olimbitsa thupi osachepera mphindi 150 sabata iliyonse kuti akhale ndi thanzi lamtima. Ndizofanana pafupifupi mphindi 500 za MET pa sabata, malinga ndi.

Momwe mungakwaniritsire zolingazo - kaya ndi kuthamanga, kukwera mapiri, kuchita masewera olimbitsa thupi, kapena ntchito ina iliyonse - sikofunikira kuposa kungolimbikira zolingazo.

Kodi pali kulumikizana kotani pakati pa METs ndi calories?

Mutha kudziwa bwino zopatsa mphamvu kuposa ma MET, makamaka ngati mumvera zomwe mumadya ndikuwotcha tsiku lililonse.

Zomwe mukudziwanso ndikuti mpweya wochuluka womwe minofu yanu imagwiritsa ntchito, ndimomwe mumawotchera kwambiri. Zomwe mwina simukuzidziwa ndikuti muyenera kuwotcha pafupifupi 3,500 calories kuti muchepetse 1 pounds yolemera thupi.

Izi zikutanthauza kuti ngati muchepetsa kuchuluka kwa kalori yanu tsiku lililonse ndi ma calories 500 kapena kuwotcha ma calorie 500 tsiku lililonse kuposa momwe mumadya, mutha kutaya kilogalamu sabata.

Kotero, ngati mukudziwa kufunika kwa MET kwa ntchito inayake, kodi mungadziwe kuchuluka kwa ma calories omwe mukuwotcha? Mutha kukhala ndi chiyerekezo chapafupi.

Njira yogwiritsira ntchito ndi: METs x 3.5 x (thupi lanu mu kilogalamu) / 200 = zopatsa mphamvu zotenthedwa pamphindi.

Mwachitsanzo, tinene kuti mumalemera mapaundi 160 (pafupifupi 73 kg) ndipo mumasewera tenisi imodzi, yomwe ili ndi MET mtengo wa 8.

Njirayi imagwira ntchito motere: 8 x 3.5 x 73/200 = 10.2 calories pa mphindi. Mukasewera tenisi kwa ola limodzi, muotcha ma calories pafupifupi 613.

Muthanso kunena kuti kulimbitsa thupi kwa tenisi ndikofanana ndi mphindi 480 MET (8 METs x 60).

Mfundo yofunika

MET ndi njira yoyezera momwe thupi lanu limagwiritsira ntchito mphamvu. Kutalika kwa mtengo wa MET wa ntchito inayake, mphamvu yanu ikamafunikira kuti mugwiritse ntchito.

Kudziwa kufunika kwa MET kwa ntchito kungathandizenso kuwerengera kuchuluka kwa zopatsa mphamvu zomwe mumawotcha nthawi yochita masewera olimbitsa thupi.

Kuyembekezera osachepera 500 MET mphindi pasabata ndicholinga chabwino chokhala ndi thanzi lamtima. Momwe inu mungakwaniritsire cholingacho ndi kwa inu.

Mutha kuchita masewera olimbitsa thupi, monga kuyenda mwachangu, kwakanthawi. Kapena mutha kuchita ntchito yolimba, monga kuthamanga, kwakanthawi kochepa.