Indlela yokugudluza lawo ma-pounds engeziwe ngokuhle.
Akuyona imfihlo ukuthi iningi lethu liphethe amakhilogremu ambalwa emkhathini webusika-futhi lokho kukhishwa okubonakalayo kubonakala ngokuphawulekayo njengoba sihamba ezinyangeni ezifudumele. Ngokuvamile ukuthi ukwengeza ungqimba wamafutha omzimba kubangelwa ukudla okungaphezulu (ukudla okungaphezulu kokududuza, ikakhulukazi) kanye / noma ukuthola umsebenzi ongaphansi komzimba, kunikezwa ukuthi kubanda ngaphandle futhi kukhona amahora ambalwa emini.
Eqinisweni, isifundo sika-2016 ku- Medicine neSayensi eMidlalo nokuzivocavoca sitholile ukuthi ubusika (sonke isizini!) Kungenye yezici ezivame kakhulu eziholela ekuziphatheni okwesikhathi eside, okungaphazanyiswa kokuziphatha okuhlala phakathi kwabantu abadala nabadala.
Ukwenza izinto zibe zimbi nakakhulu, isisindo somuntu othola isikhathi esingaphezu kwenyanga eyisithupha sivame ukubikezela isikhathi eside sokuzinyuka kwesisindo esikhathini esiyiminyaka, ngokusho kwesifundo se-2015 esivela kuDrexel University. Okusho ukuthi isikhathi sakho sokungajabuli kungaholela ekunganeliseki okuqhubekayo ngesisindo sakho.
Ngenhlanhla, ungathatha izinyathelo zokuvimbela lo mkhuba wesikhathi eside kusuka ekuqhumeni-nasendleleni yokuhamba ngebhayisikili kungase kube yingxenye yesisombululo, ikakhulukazi uma kusengumfutho ngaphandle. Ucwaningo olwenziwe e- American Journal of Sports Medicine lwathola ukuthi uma abesifazane abakhuluphele beqala uhlelo lokuzivocavoca nsuku zonke olwandisa imizuzu engama-60 ngosuku ngaphandle kokuletha imingcele yokudla, abesifazane abelwe ukugibela ibhayisikili elishiye balahlekelwa amaphesenti angu-12 esisindo somzimba ngenkathi labo abasendaweni ehambahamba balahlekelwa amaphesenti ayishumi esisindo sabo sokuqala; Amaqembu womabili nawo alahlekelwa amafutha omzimba njengoba kulinganiswa ngabaqaphi besikhumba .
(Ngokuphambene nalokho, abesifazane abagibelayo abazange balahlekelwe noma yisiphi isisindo noma amanoni omzimba.) Esiklasini sokuhamba ngebhayisikili ungashisa amakholori angu-400 kuya kwangu-600 (futhi ngezinye izikhathi ngaphezulu) emisebenzini yeminithi engu-45, engaphezulu kakhulu kwakho ukushisa ngeseshini yokuhamba ngebhayisikili ngokuphumula. (Khumbula: ungaphinda uqede amandla ngokuhamba nge -solo efana nesigaba sokuhamba ngebhayisikili ngezikhathi ezithile.)
Yiqiniso, izinguquko zokudla-kuhlanganise nokunciphisa ukudla kwakho kwekhalori nokukhetha ukudla okunempilo (okungukuthi, izithelo, imifino, okusanhlamvu okugcwele, amaprotheni anempilo, namafutha enempilo) -kufanele ube yingxenye ye-equation uma ufuna ukulahlekelwa isisindo kancane futhi ugcine kuvaliwe . Ngempela, kunzima ukulahlekelwa isisindo kuphela ngokuzivocavoca ngoba kunzima ukushisa ama-calorie okwanele ngomsebenzi wokusebenza ukuze uhlaziye ukudla okuvamile kwamaMelika. Kodwa ukumane uketshezi amakholori okuvela ekudleni kwakho akuyona impendulo, noma, ngoba ukuvimbela ukudla ukudla ngaphandle kokusebenzisa imiphumela ekulahlekelweni okukhulu kwesisindo somzimba osondayo. Ngaphezu kwalokho, isifundo se-2016 esivela eYunivesithi yase-Ottawa sathola ukuthi lapho abantu benciphisa ukudla kwabo ngekhalori yokudla ngamaphesenti angu-25, babe nokwanda okukhulu kwezifiso zabo futhi badla ukudla okuningi uma bevunyelwe ukuba badle ngokukhululekile kunelabo abaye baphazamisa ukusetshenziswa kwekhalori yabo ngama-25 amaphesenti ngokusebenzisa ukuzivocavoca kwe-aerobic.
Ngakho indlela engcono yokubamba ukuphuma kwesisindo sebusika (noma yiluphi olunye uhlobo) yi-punch eyodwa-amabili yokuguqulwa kokudla kanye nokusebenza ngokomzimba. Eqinisweni, ukuhlaziywa kwe-meta-2009 kwezinguquko ezingu-18 ezitholakala ngokungahleliwe kwathola ukuthi ukungenelela okuhlangene nokudla kanye nohlelo lokuzivocavoca "kwaveza ukulahlekelwa kwesisindo eside isikhathi eside kunokungenelela okufaka nje uhlelo lokudla".
Engeza ukuqeqeshwa kwamandla ku-combo (i-punch third-out punch) futhi uzosiza ukugcina noma ukwandisa umthambo wakho obukhulu obukhulu, ongakusiza ugcine ukulahlekelwa kwesisindo sakho isikhathi eside. Lokhu kungenxa yokuthi i-pound for pounds, izicubu zomzimba zivutha amakholori amaningi kunezicubu ze-fat, ngisho nalapho uhleli phansi.
Futhi akusithathi isikhathi esiningi noma umzamo njengoba ucabanga ukuthi: Ucwaningo olusuka e-Southern Illinois University lathola ukuthi lapho abantu abadala bekhululekile benza isisodwa sokuqeqeshwa ukuphikiswa (okwathatha amaminithi angu-15 nje kuphela!), Imali yabo yokuphumula yamandla (aka, yabo izinga lokushisa ikhalori) liphakanyisiwe ngokulinganayo emahoreni angu-72 ngemva kokuzivocavoca njengalapho besenza amasethi amathathu.
Lokho kuwumvuzo omuhle wokutshala isikhathi esincane.
Ngaphambi kokuba kufike inkathi yokugeza yokugqoka, qalisa ukuqala kwemizamo yakho yokulahleka kwesisindo ngebhayisikili yangaphakathi kanye nokuqeqeshwa kwamandla. Ukuhamba ngebhayisikili okungenani izikhathi ezintathu ngesonto, kanye nokunye ukuhamba kwe-cardio nezinye izinsuku ezimbili, futhi amandla aqeqeshwa izikhathi ezimbili kuya kathathu ngesonto ngezinsuku ezingalandeli . Kulolu hlelo, uzothatha izibani zamakhalori bese ukwakha umzimba- ukuqinisa imisipha. Qala ukudla njengokungathi sekusehlobo-kunezinhlobo eziningi zezithelo nemifino kanye nokulinganisa okulinganiselwe kwezinhlamvu ezigcwele kanye namaprotheni-ahlale ulungele ukuchitha lezo zindwangu ezinzima zasebusika, kanye nalawo amakhilogremu angaphezulu, ngaphambi kokuba wazi!