Ukunciphisa isisindo ngebhayisekile: zingaphi iikhalori ezitshisa ibhayisiki?

Ukuba unqwenela ukukhwela ibhayisikili kwaye ufuna ukunciphisa ubunzima, ngoko-ke isiqingatha somsebenzi senziwa. Emva kwakho konke, ukukhwela ibhasikidi kubandakanya iqela elikhulu leemisipha yemilenze, emva kwaye ucinezela. Kwaye ngokuza kwentwasahlobo, kuhle ukuhamba ngepaki enkulu, ujabulele ubunjani bokuvusa kwaye ubeke umzimba wakho ngendlela. Kwixesha elibandayo, ibhayisikili yokuzivocavoca kwindawo yokuzivocavoca okanye ihostela ekhululekile ingaba yinto enye.

Iziqulatho

Zingaphi iikhalori ezivuthayo xa ugibela iBhayisiki inzuzo kwibhayisikili

Zingaphi iikhalori ezivuthayo xa zihamba ngebhayisekile

Isixa seekhalori esishiswe ngqo kuxhomekeke kubukhulu bomzimba kunye nemizamo eyenziwe. Ukuba uhamba ngokukhawuleza, ungatshisa malunga ne-140-240 khalori ngeyure. Ngokuhamba ngokukhawuleza ukusuka kwi-400 ukuya kuma-700. Kwakhona akubalulekanga kubume bebhayisikili ngokwayo. Kodwa ukubala okuphakathi kuya kujonga into efana nale:

• umzila kunye neentaba kunye nokunyuka, ibhayisekile eneempahla ezininzi, kuya kunceda ukulahlekelwa malunga ne-420 kcal ngeyure
• Uqeqesho oluthile lwezemidlalo luyakunciphisa u-560 kcal / h
• umthwalo onzima uya kunceda ukulahlekelwa iyure eziyi-700 iikhalori

Ngoko ke, ngokuqwalasela umzekelo webhayisikili yakho kunye neqondo lokulayisha umthwalo, unako ukubala inani elilingana leekhalori elitshitshisiwe kwenye yehambo lwakho. Nangona kungekho mnqweno wokukhawuleza ukulahlekelwa iipounds ezizondayo, musa ukugqithisa umzimba wakho ekukhwelweni kokuqala, makhe afunde umthwalo ngokuthe ngcembe, ukwenzela ukuba angabuhlungu kunye nentlungu emva koqeqesho.

Izinzuzo zokugibela ibhayisikili

Ngaphambi kokuqala koqeqesho, kufuneka uqiniseke ukuba usasazi ukukhwela ibhasiki okanye ungayikhohliwe izakhono ezitholile ebusheni. Ukuba oku kutyhila iingxaki, ke kungcono ukulungisa izikhala kwibhayisikili yokumisa ukuphepha.

Ngexesha lohambo, lungiselela ukuthatha ibhotile yamanzi nawe. umzimba uzakufuna ukulungiselela ukulahlekelwa kwakhe xa uphupha ngexesha loqeqesho.

Misela ixesha oza kukhwela ngalo. Ukuba le ntsasa nakusihlwa, iyure enye ngexesha liya kukwanela, ukuba ukhetha enye into, ngoko ixesha kufuneka lihluke kwiyure kunye nesiqingatha ukuya kwiiyure ezimbini. Ngeli xesha, kufuneka uhambe emva kweeseshoni zokuqeqesha ezimbalwa, ufunde umzimba wakho ngokuthe ngcembe. Ungadli iyure ngaphambi kohambo kunye neyure emva kwayo.

Ukuze uqonde ukuba unayo imithwalo eyaneleyo enikezela umzimba, kufuneka ufunde ukubala i-pulse. I-Pulse, ephakathi kwe-120-150 ibhokhwe ngomzuzu, ithi uyenza yonke into eyiyo. Ngezantsi kwe-120 - awulululanga umzimba ngokwaneleyo, ngaphezu kwe-150 - unciphisa. Ungakujonga ukutshiza kwakho entanyeni nasesandleni. Ngokuqinisekileyo akudingeki ukuba uyeke kwaye uyihlolisise yonke imizuzu engama-10 ngexesha lokukhwela, ngaphandle koko zonke iinzuzo ezivela kuyo ziya kuba zilize. Kukwanele okwezinto ezimbini zokuhlola, kwaye kungcono ukufumana iliso elithile lentlawulo yeentliziyo, eziza kubonakalisa ngokuzenzekelayo i-pulse ngexesha lokuhamba.

Ukuze ukukhwela kungabangeli nje kuphela, kodwa kunye nokuzonwabisa, kuyimfuneko ukubeka isihlalo kwindawo echanekileyo. Hlalani kwi-saddle, uze ubeke unyawo olunye kwi-pedal ukuya kwindawo ephantsi, kufuneka uqonde ngokupheleleyo, ngaphandle koko uthembisa ukukhathala ngokukhawuleza nentlungu emilenzeni. Iipalati kufuneka ziphoswe ngumlotha emlenzeni, indawo apho iminwe iqala ukukhula.

Ukuba ungenayo ibhasikiyo, kwaye ukuthengwa kusekude, ukhethe isithuthi esitolo apho kukho abacebisi beengcali. Baza kukunceda ukhethe ibhayisikili ngokuya kwakho ukuphakama, kukuxelele ukuba makube mude kangakanani isakhelo kunye nendlela i-saddle ekhangele ngayo ukuze ungakhangeli nje ukukhangeleka ukusuka kwicala, kodwa kwakhona ukuba kulula kwaye ukhululekile ukwenza uhambo olude.