Njengoko uyazi, iikhalori zithengiswa kuyo nayiphi na ishishini esijongene nayo. Enyanisweni, kwiindleko zamandla, ukusebenza kwivenkile kunye nokuhlamba zihluke, kodwa kufuneka sithinte sibini. Zingaphi iikhalori zenza izinto eziqhelekileyo zisusa kuthi, kwaye zingasetyenziswa njani ngenzuzo kumfanekiso?
Zingakanani iikhalori ezisetyenziswayo ngosuku?
Masibale ukuba zingaphi ii-kilocalories zisetyenziswe xa senza izinto eziqhelekileyo, singayi ukuya kwindawo yokuzivocavoca okanye sisebenza egadi.
Ekuseni
Xa sigqoka, sihlamba sithatha malunga nemizuzu engama-20, kwaye silahlekelwa yii-kilometer ezingama-31. Ukuba isidlo sakusasa asipheki, ngoko kwimitha eyi-10 kuthatha ama-kilocalories ayi-8. Umenzi weswele uthatha imizuzu eyi-15, kwaye uthatha ama-kilocalories angama-35.
Uhambo oluya emsebenzini nasemakhaya ukuqhuba imoto ngokufanelekileyo kuya kuthatha iyure kwaye luya kulondoloza i-kilocalories ezili-101. Ukusebenza kwikhomputha kuthatha umlinganiselo ofanayo, kwaye ukuba unosuku lweeyure eziyi-8, ungalahlekelwa yii-kilometer ezingama-808.
Isidlo
Ukutya, akusithathi iyure lexesha, kodwa imizuzu engama-20, kwaye silahlekelwa yi-kilocalories ezili-16. Xa akudingeki ukuba usebenze naphi na ngexesha lokuphuka, ukuba i-cafe ihamba ngemaminithi emihlanu ukusuka emsebenzini, ngoko-ke etafileni kwi-cafe unako ukuhlala ixesha lokutya sasemini, uxoxe kunye noogxa okanye nabahlobo, kwaye ulahlekelwe yi-kilocalories ezingama-70.
Emva komsebenzi, sigxininisa, silungiselela isidlo esilula, sidle, sidle. Ichitha ii-90 kilocalories.
Kwakhona kwindlela yethu yemihla ngemihla kubandakanya ukuhlaziya iibhedi, ukuhlamba izitya, intetho yocingo kunye nezihlobo okanye umhlobo, ukufunda incwadi, kwaye konke oku sichitha ii-kilocalories ezingama-50. Ama-klocalories angama-100 aya kulala, ukuba ubuncinane ubunzima beeyure ezingama-7, ezinamandla. Iyonke ifumana ama-kilologori angu-1309.
Kodwa sifaka umzuzu we-30 ngomrhumo wentsuku kwimisebenzi yemihla ngemihla, i-150 kilocalories, uhambo lokuthenga ngexesha lesidlo, elithatha isiqingatha seyure lesidlo sasemini, lenye i-kilocalories ezili-100. Ukuhlwaya ngokugqibeleleyo kwimizuzu engama-30 yokucoca kwindlu, kukho i-vacuum, apha siza kufuthula, i-kilocalories ezingama-80 zishiye, ukutshintsha ihora, kuthatha i-kilocalories ezingama-70. Ukuba iveki iya kubandakanywa kwi-hour aerobics, ngoko sonke siya kuchitha ii-kilometer zama-kilogram.
Iikhalori kunye nesizungu
Zonke izibalo ezibhaliwe ngasentla zibhaliweyo ngamnye kuthi, kwaye nangona unomsebenzi osebenzayo, kwaye akukho mntwana okanye umyeni osondele kuwe, uhlala nje wena kwaye ungenayo intsapho. Oku akunjalo ngaso sonke isikhathi, kwaye oku kubonakaliswe kwimeko yethu kunye nomfanekiso.
Ngokomzekelo, ukukrakra kwexesha elide kuyakusindisa i-kilocalories ezingama-50, kwaye ubulili buya kulondoloza i-kilocalories ezingama-200. Kuvela ukuba ubusuku bothando okanye ukubamba okumbalwa ngosuku kwaye siza kugubungela ngezinga leentsuku ezili-1800 okanye ngo-2000. Ukuba akukho ntandokazi, kulungile. Iimoto ezingama-200 okanye ezingama-400 zingasetyenziswa xa udansa kwiqela le-1 okanye 1.5 iiyure kunye nabahlobo, kwaye ngelo xesha unokufumana okuthandayo.
Ukuhamba ngeminithi engama-30 kunye nenja kuya kukuvumela ukuba udle isiqhekeza sekholethi kwii-kilocalories eziyi-100, okanye ukhansele ukuvuthwa kwamanzi okanye ukucoceka ngokuhlwa.
Ukusetyenziswa kwekhalori kunye nomntwana
Ubomi bomfazi buguqula ngokubonakala komntwana. Kumama ongumongikazi, ufuna ama-kilocalories angaphezulu kwama-500 ngaphambili, kodwa iingxaki eziwa phantsi kwamagxa akhe ziya kugubungela le ntsalela.
Ukutsaliswa komntwana kuya kufuna i-141 kilocalories ngeyure, kwaye ekuqaleni kokubomi abanye abantwana badla iintsuku.
Ukuba uhamba nomntwana kwi-stroller, uya kulahla i-kilogram ye-151, kwaye ukuba uyayifaka kwizandla zakho ngeyure, uya kulahlekelwa yi-ki8-kilometer. Kamva, xa udlala nomntwana okhulile, emva kwehafu yure uya kulahlekelwa yii-kilocalories ezingama-150. Yaye ngendlela eya kukhula ngayo, uya kuqhubela phambili kwimidlalo ekhutheleyo, uya kufuneka ugijime kwaye ugxume kwi-child kunye nayo yonke imizuzu engama-30 uya kuthi uhambe kwi-kilocalories ezingama-200.
Kodwa ngelo xesha, ukuncelisa kunokumisa, oku kuthetha ukuba sidinga iikhalori ezimbalwa zokutya. Kwaye konke oku kufuneka kuthathelwe ingqalelo, ukuze kamva asifanele simangaliswe, kutheni singabi nciphisa umzimba xa senza ubomi obusebenzayo. Uninzi kunokwenzeka, udinga ukunciphisa umxholo wekhalori kwimenyu yemihla ngemihla. Musa ukulibala ukuba xa sinyamekela umntwana, asiyikuchitha imali endleleni, ukuya emsebenzini nasemva, i-kilogram ye-909. Kuya kuba namathuba amancinane okudlala kunye nokuthenga. Ifowuni, ukuhamba kunye nokunye kuya kuncitshiswa.
Kodwa kuya kufakwa ixesha lokuhlamba umntwana, ukugqoka, ukupheka, ukutyalela, ngokuqhelekileyo kuya kufuneka ukuba uhlambulule indlu. Yile nto esiya ku "gwebela" iikhalori ezingasetyenziswanga emsebenzini.
Unako ukunciphisa umzimba
Ukuba i-loneliness inokunyanzeliswa kwexesha elizayo okanye ukhetho oluqinileyo, ngoko ukusetyenziswa kweekhalori kuya ngaphantsi kweveki. NgoMgqibelo ekuseni siqala ukuhlambulula indlu, kwaye emva kweyure loo msebenzi uya kusisindisa kwi-203 kcal. Akufanele kube lula, kodwa ukucoca ngokucokisekileyo, ongayenza ngokuhlwa. Oku kubandakanya ukuphosa izibuko kunye neeklasi, ukuhlamba phantsi kunye neefestile, ukucoca i-plumbing, kubalulekile ukuba ngale ndlela, "utyhile" iipounds eziziimveliso.
Emva kwesidlo sakusihlwa siya kuthenga ukutya kwisitora iveki. Iyure yale misebenzi ithatha iikhilomitha ezili-150 ezivela kuthi.
NgeCawa sihamba ngeenyawo, ilixa lokuhamba okunjalo liya kusisindisa kwii-kilometer ezingama-200 okanye ezingama-250, okanye ukuba uhamba ngebhayisekile kwizantya ezili-14 kwikhilomitha ngeyure, oku kusisindisa kuma-kilocalories angama-300 ngeyure.
Ukuba unomyezo, intsimi, indawo yokuhlala ehlobo, ngoko siza kudlulisela iCawa malunga neebhedi. Ngokuxhomekeke kwisantya somsebenzi, kwaye luhlobo luni lomsebenzi esikwenzayo kweli lizwe, imisebenzi yelizwe idla iyure nganye ukusuka kwii-kilometer eziyi-100 ukuya kuma-300.
Ukutya, Count Calories
Xa kwacaca ukuba siyichitha kwaye ziphi na iikhalori, akunzima ukubala ukuba umgangatho wendabuko wokulahlekelwa kwesisindo uyagcinwa, xa kusetshenziswe ukusetyenziswa kwamanzi. Xa ufuna ukuthetha ibinzana elithi "Andiyidli, ndijikeleza njenge-squirrel evili, kwaye ndiyancipha," ngoko ndifuna ukuguqulela le miba ngeekhalori. Mhlawumbi umntu udla ngokutya, okanye ukugqithisela ukukhathazeka kwabo, ngoko kwimeko yokuqala ufuna ukunciphisa umthamo wekhalori yokutya kwakhe, okanye ukuhamba nje. Emva koko inkqubo yokulahlekelwa isisindo iqala.
Ziziphi iindleko zamandla zansuku zonke zomntu ngamnye? Uninzi lweekhalori esichitha kwizithuthi - ukuthenga, ukufunda, umsebenzi, izinto ezithandwayo kunye nemisebenzi yasendlini. Siyabulela kule ngcaciso, siya kuba nako ukubala into esiya kuyenza ngosuku lomsebenzi. Kodwa kukho iinkqubo esisebenzisayo ngamandla amaninzi, kwaye awazi.
Enye inqubo enjalo, esi sisiseko semetabolism, yinto ebizwa ngokuba yi-metabolism emzimbeni ekuphumleni. Amandla asetyenziswa ukubonelela imisebenzi yezinto ezibalulekileyo - iintso, imiphunga, intliziyo, ingqondo kunye nabanye. Ukusebenzisa imilinganiselo ekhethekileyo kunye neetafile, izondlo zibala inani le-basal. Ukubala kwezindlu zindleko zamandla, kufuneka ukwazi ukuba umntu usebenzisa i-kilocalorie ye-kilogram nganye yesisindo ngeyure. Ibhinqa elilingana neekhilogram ezingama-60 lifuna ukuxhasa ubomi bomzimba kwindawo yokuphumla eyi-1440 kilocalories.
Inkqubo yesibini ebalulekileyo kukugaya kunye nokufana nokutya. Ukususela kwinto yokuba udle i-carbohydrate, amafutha, iiprotheni, le nkqubo ichitha amandla ahlukeneyo. Kusetyenziswa kweproteins 40% isetyenziselwa ukusetyenziswa. Kwaye umzimba uchitha ama-5 okanye i-7% kuphela kwi-digestion kunye nokutyalwa kwamafutha kunye ne-carbohydrates. Ngoko ke, abo bafuna ukunciphisa umzimba, kunenzuzo kakhulu ukutya ukutya kweeprotheni.
Ukuze ube mnandi kwaye kulula ukubala iikhalori ozichithayo, ungasebenzisa itafile.
Uhlobo lomsebenzi
Sebenza eofisini - 87 kcal ngeyure
Ukuprinta kwikhompyutha - 140
Sebenza kwikhompyutha - 101
Sebenza njenge-massage therapist - 294
Imihla ngemihla
Ubungqina bobuqu - 93
Ukugqoka nokugxininisa - 93
Ukutya ukuma - 93
Ukuhlala ukutya - 47
Ukutsala ukuphakamisa ububanzi - 300
Dacha
Ukutshiza umtshini - 200
Ukuqokelela izithelo - 320
Ukusebenza engadini - 135
Ukuhluthwa ukhula olutsha - 230
Ukutsalwa kwengca yonyaka odlulileyo - 300
Ukufunwa kweebhedi - 320
Ukusebenzisa la macwecwe, ungafunda indlela onokutshisa ngokukhawuleza iikhalori ezizeleyo, kwaye uzise umfanekiso wakho ngendlela.