Indlela Yokunciphisa Isisindo futhi Ugcine Ukuyeka

Ukulahlekelwa isisindo kubonakala sengathi umqondo omuhle kakhulu uma ucabanga ngakho. Udla kancane, usebenzise okuningi futhi isisindo kufanele siphume. Iqiniso liwukuthi, ngizokugembula kakade ukuthi ungakwazi kanjani ukulahlekelwa isisindo . Uma uningi bethu, kungenzeka ukuthi ulahlekelwe isisindo izikhathi eziningi, izikhathi eziningi ... izikhathi eziningi, ungumuntu odala kule ndawo. Ungase ube nokudla kwakho noma uhlelo lokuzivocavoca kwakho, uvuselele i- akhawunti yakho yangaphambili yokulinda isisindo noma uqale emuva ku-gym uma isisindo siqala ukukhuphuka.

Kodwa kwenzekani uma usuka kuleso sidlo noma uyeka uhlelo lokuqeqeshwa? Uthola it back back , ngezinye izikhathi nge amakhilogremu ambalwa aphonswe kuyo.

Ngakho-ke lokho okufunayo ngempela ukuthi akusilo ukulahlekelwa isisindo, kodwa ukuthi ungakulahlekelwa kanjani bese uwenza uhlale ulahlekile ... kuze kube phakade. Ayikho imfihlo yangempela yokulahlekelwa isisindo . Inselelo yangempela yenze kube njalo.

Ngezinombolo

Ukulahlekelwa kwesisindo kuyinkimbinkimbi enjalo, indlela kuphela esingayifaka ngayo amakhanda ethu nxazonke, ukuwuphonsa phansi kwezinombolo. Usuyazi kakade lezi zinamba, mhlawumbe kanye nanoma isiphi isazi sokulahlekelwa isisindo: Uyazi ukuthi ukulahlekelwa isisindo esisodwa samafutha , kufanele ushise amakholori angama-3500 ngaphezu kwalokho usuvele ushisa ngosuku ngalunye. Awufuni ngempela ukushisa ama-calories angu-3500 ngosuku olulodwa, kodwa kunalokho ukusika lokho kube yizinkinga zamakholori nsuku zonke, uthi ukusika ama-khalori angu-500 ngosuku ngokuhlanganiswa kokudla nokuzivocavoca.

Ukuze uhambe ngezinombolo, kufanele uhambe ngezibalo ezimbalwa:

1. Bala i-BMR yakho (isilinganiso se-metabolic rate) . Unezinye izindlela ongakwenza ngazo lokhu:
   • Inketho 1: Yenza izibalo - Sebenzisa le ndlela ebuyekeziwe yeHarris-Benedict ukuze uthole ukulinganisa kwe-BMR yakho:
   • Amadoda: (88.4 + 13.4 x ubukhulu ngo kg) + (4.8 x ukuphakama ngo-cm) - (5.68 x ubudala)
     Owesilisa: (447.6 + 9.25 x ubukhulu ngo kg) + (3.10 x ubude ngo-cm) - (4.33 x ubudala)

• Inketho 2 : Sebenzisa i-calculator inthanethi njengalezo ngezansi. Izokwenza zonke izibalo, kufaka phakathi ukubala izindleko zakho zansuku zonke zamandla ne-thermic umphumela wokudla ukuze ungadingeki.

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• Indlela yoku-3: Sebenzisa umkhondo womsebenzi , njenge- Fitbit noma i- Jawbone UP Activity Monitor

I-BMR yakho yingxenye ebaluleke kunazo zonke izibalo zokulahlekelwa kwesisindo ngoba ikutshela ukuthi zingaki ama-kilojoule umzimba wakho odinga ukugcina imisebenzi yomzimba njengokuphefumula nokugaya futhi kuhle, okukhona. Lena inombolo encane yamakhilori okudingayo ukuba udle usuku ngalunye. Inothi elibalulekile: Akukho wokubala onembile eyi-100% futhi la mafomula awacabangi izinto ezifana ne-bodyfat, usayizi wesakhiwo noma ezinye izinto ezingenza umehluko ku-BMR yakho. Funda kabanzi mayelana nemetabolism yakho.

• Bala inani lakho lezindleko zamandla wansukuzonke (TDEE) . Ngenxa yalokhu ukwandisa izinga lakho lomsebenzi nge-BMR yakho:

  -Sedentary ................ BMR x 1.2 (ukuzivocavoca okuncane)
  
  -Isebenza kahle ........... BMR x 1.375 (ukuvivinya umzimba)
  
  -Usebenza kahle ..... BMR x 1.55 ( ukuvivinya umzimba ngokulinganisela )
  
  -Yonke into esebenzayo ............. BMR x 1.725 (ukuzivocavoca kanzima)
  
  -Ukusebenza kakhulu ...... BMR x 1.9 (umsebenzi okhuni nsuku zonke)

  • Umsebenzi owandayo:
• Gcina ithrekhi yokuthi mangaki amakholori owadlayo . Okungenani ngesonto, faka uphinde ulandelele amakholori akho ku-intanethi (isib., Nge-FitWatch) noma usebenzise iphephandaba lokudla ukubhala phansi lokho okudlayo nokuphuza usuku ngalunye. Yibani ngokunembile ngangokunokwenzeka, ukulinganisa lapho udinga noma ubuke ulwazi oluthile lokudla okunomsoco, uma udla ngaphandle. Ngemuva kwesonto, engeza amanani wakho ngosuku ngalunye bese uwabala ukuze uthole umqondo jikelele wokuthi mangaki amakholori owadla nsuku zonke.

• Bala umphumela wokudla we - thermic (TEF) - Yandisa inani lakho lama-calories wokudla ngo-10%. Isizathu? Umzimba wakho ushisa ama-khalori ukugaya ukudla, okuyinto enhle, indlela engavamile yokushisa ama-khalori amaningi.
• Qhathanisa izinombolo zakho . Thatha inombolo yakho ye-BMR x umthengisi womsebenzi wakho. Qhathanisa leyo nombolo kumakholori okudla, ususe TEF yakho. Uma udla okuningi, uzothola isisindo. Uma udla kancane, uzothola isisindo ... okungenani, ngokweqile. Ukuqapha: Khumbula, lezi zilinganiso kuphela futhi abanye ochwepheshe bacabanga ukuthi lezi zinombolo zingasuswa ngamakholori angu-1 000. Esinye isizathu sephutha sisebunzima ekuqhathaneni amazinga wethu omsebenzi wansuku zonke. Abaningi bethu bangase bathi 'sisebenza ngokulinganisela' lapho singase 'sisebenze kalula.' Futhi-ke, amazinga wethu womsebenzi angashintsha kusukela osukwini olulodwa kuya kwesinye.

  Isibonelo :

  UMariya uneminyaka engu-46 ubudala, u-5'4 "futhi ulinganisa amapremu angu-165. Lezi izibalo zakhe:

  I-BMR = 1465
  Izinga lomsebenzi = I-Moderately Active (1.55)
  I-Calories yokudla = 2700
  TEF Amakholomu = 270

  Izinga likaMariya / Umsebenzi ka-Mary liyi-2270. Udla cishe amakholori angu-2430 ngosuku (ngaphansi kwe TEF yakhe). Lokhu kusho ukuthi uMariya udla cishe ama-kilojoule angu-160 kunalokho umzimba wakhe okudinga, okungagcina ekuholela ekuzuzeni isisindo.

Ingabe Kunendlela Elula?

Ayikho indlela elula yokulahlekelwa isisindo, kodwa kunendlela elula yokuthola indlela yokulahlekelwa isisindo uma lezi zifomula zingekho kakhulu kuwe. Into elula kakhulu ihilela into eyodwa: Yenza ushintsho oluncane ekudleni kwakho kanye nasemisebenzini yamazinga njalo ngosuku olulodwa. Ngalendlela, awuwazi njalo ukuthi mangaki ama-kilojoule owasikayo, noma mangaki amakholori oshisayo. Kodwa, uma wenza ukunyakaza okuningi kunangaphambili futhi wazi ukuthi udla ngaphasi kwephambilini, udala ukulahlekelwa kwekhalori futhi ukulahlekelwa kwesisindo kuzolandela, ngisho noma kuphuza. Ezinye imibono:

Inani lamakholori alondoloziwe: 532 (ngokususelwe kumuntu onama-140-pounds)

Ngaphandle Kokudla Kwakho

Akungabazeki ukuthi ukudla kwakho cishe kuyisici esisodwa esibaluleke kakhulu ohlelweni lokulahlekelwa isisindo. Kungani? Cabanga ngakho okwesikhashana; ungadla kalula into eyodwa engalungile bese ugcina udla amakholori amaningi kunokushisa, ngisho noma usebenzisa.

Asikhulumi lokhu ukuze sikwenze isiphambano mayelana naso sonke isilingo osithathayo, kodwa kubalulekile ukuqonda ukuthi leli bhalansi lamandla lisebenza kanjani ukuze ukwazi ukulithola kahle. Yisho ukuthi udla kahle usuku lonke, imithi yamagquma nemigodi yamakhemu, amanzi esikhundleni seCokeke, njll. Uhambahamba usuku lonke futhi uqedela ukuqeqeshwa okushisa amanye amakholori angu-350. Uyashisa.

Khona-ke uya esidlweni futhi ube nama-margaritas amabili nesilazi sewayini kanye nesidlo sakusihlwa. Iziphuzo zakho kuphela zibiza ama-calories angama-450 futhi, khona lapho, ukhansele ukuqeqeshwa kwakho.

Lokho akusho ukuthi kufanele ulambele wena noma ukuthi awukwazi ukuba ne-margarita ngezikhathi ezithile. Kodwa-ke, uma ufuna ngempela ukunciphisa umzimba, kufanele uzinikele ekuzivocavoca umzimba nangaphansi kwe-tequila encane.

Ukuzivocavoca Kanjani Okudingayo?

Ukuzivocavoca kuyisitoreji esibalulekile sokulahlekelwa isisindo, kodwa kungakanani okudingayo okuhluka kusuka komuntu kuya komuntu. Imihlahlandlela inikeza okungenani imizuzu engama-250 ngesonto, ephuma emaminithini angaba ngu-50, izinsuku ezingu-5 ngesonto. Noma kunjalo, kubalulekile ukuthi ukhethe ukusebenza okulungile-ukusebenza okukujabulela nokusebenza okukuyisa endaweni yakho yezinga lokushaya kwenhliziyo ukuze ushise amakholori amaningi. Kukhona okunye okusebenzayo okungcono kunamanye ama-khalori ashisa kuhlanganise:

• Ukuqeqeshwa Kwesikhashana
• Ukuqeqeshwa Okuyisisekelo Sesekethe
• I-boot camp
• Ukuqeqeshwa okuPhezulu kokuPhezulu kokuPhakathi
• Ukuqeqeshwa kweTabata
• Isimo seMetabolic

I-caveat yukuthi lezi zisebenzi zithuthukile kakhulu futhi zenziwa ngamandla kakhulu . Uma ungumqali, noma ngabe wawujwayele ukwenza umsebenzi onjengoba umuntu oyisiphukuphuku, qala ngesimiso sokuqala ukugwema ukulimala, ukushisa nokuhlupheka. Kuthatha isikhathi ukwakha amandla nokukhuthazela ngokuzivocavoca okukhulu.

Manje Uzigcina Kanjani Ukuthi Isisindo Sivuliwe?

Isihluthulelo sangempela senqubo yokulahlekelwa isisindo akuhlangene nhlobo nokulahlekelwa isisindo. Abaningi bethu bangakwazi kalula ukuthola indlela yokusika amakholori okwanele ukwenza lokho, kunjalo? Lokho esingenakukwazi ukukubona ukuthi ungagcina kanjani isisindo.

Kunezizathu eziningi ezenza sibuyele isisindo : kulandela ukudla okungaqondakali noma izinhlelo zokuzivocavoca esingazikwazi ukuzinakekela, isibonelo, noma ukuyeka ngokuphelele ekudleni okunempilo nokuzivocavoca ngesikhathi samaholide. Siphinde sicabange ukuthi kukhona ukuphela kwazo zonke lezizinto zokuphila eziphilile . Lokhu, uma nje ulahlekelwa isisindo, ungagcina ungene esigabeni 'sokulondeka' sohlelo lwakho, okuyiningi lethu, lisho ukuthi akudingeki sisebenzise okuningi futhi ekugcineni singayeka ukuqapha zonke izinyosi esisodwa esisithathayo .

Ngeshwa, ayikho isigaba sokugcinwa kwenqubo yokulahlekelwa isisindo. Ukuze ugcine isisindo, kufanele wenze okungenani ukuzivocavoca okuningi njengoba wenza ukulahlekelwa isisindo futhi, ngokusobala, kungase kudingeke wenze okwengeziwe. Isisindo esiningi olahlekelwayo, amandla amancane umzimba wakho uchitha ngesikhathi sokuzivocavoca futhi okunye okudingeka ukwenze ukuze uthole imiphumela efanayo.

Ngakho-ke, ukugcina isisindo kunokuningi okuphathelene nokuthi uqala kanjani inqubo yokulahlekelwa kwesisindo kunokuba uqedile kanjani. Ukuze wenze kanjalo, kufanele uzibekelele empumelelweni futhi wenze lokho okuzodinga ukuthola izinto ezimbalwa:

1. Indlela Yokudla Ungaphila Nesikhathi Eside . Phawula ukuthi asizange sithi 'ukudla,' ngoba nje iningi lethu alikwazi ukulandela ukudla okungaphezu kwamasonto ambalwa ngesikhathi. Ukudla, ngencazelo yabo, kuhilela imikhawulo futhi ngenkathi singakwazi ukusingatha inani elithile lemingcele yesikhathi esifushane, esikhathini eside, sivukela. Ngezinye izikhathi, ngokweqile. Ungathola impumelelo eyengeziwe ngokushiya ukucabanga kokudliwayo nokunye indlela yokudla. Noma mhlawumbe sekuyisikhathi sokudoba imifino ngokuphelele .
2. Uhlelo Lokuzivocavoca Ongahlala Nesikhathi Eside. Kunezindlela eziningi zokusebenzisa lezi zinsuku, cishe noma ubani angathola okuthile. Ukuzivocavoca ekhaya , endaweni yokuzivocavoca, ukusebenzisa amavidiyo, usebenzisa izinhlelo zokusebenza zamahhala ku-intanethi, usebenzisa izinhlelo zokusebenza ze-imeyili, ukusebenzisana nomngani, nomqeqeshi , nenja yakho, ngebhayisikili yakho, nge- Wii yakho ... amathuba angapheli. Ngakho uqala kuphi? Okokuqala, uqala ngento elula njengehlelo lokuhamba , noma ngabe yikuphi umsindo ongenakwenzeka kuwe. Khona-ke wenza lokhu okulandelayo:

• Ungayeki ngoba nje uzonda okuthile okokuqala uma uzama. Konke kuzokuzwa kanzima ekuqaleni, ngakho-ke zinike ithuba lokuzijwayeza izikhathi ezimbalwa ngaphambi kokunquma ukuthi ngabe kukhona okusebenzayo noma cha. Zama ukuthola imisebenzi ehambisana nobuntu bakho.
• Qala lula ukugwema ukushisa nokulimala. Cabanga ngamasonto ambalwa okuqala wokuzivocavoca njengesigaba sokufunda zomzimba nomqondo wakho. Lesi akusona isikhathi sokuphuma konke ... ungakwenza lokho kamuva uma uke wakha amandla nokukhuthazela.
• Ungamangazi uma isisindo sakho singashintshi konke okuningi phakathi kwamasonto ambalwa noma izinyanga ezimbalwa zokuqala. Lokhu kuyinto evamile, ngakho-ke ungayeki ukusebenza ngenxa yokuthi isikali asishintshi.
• Khohlwa mayelana nokulahlekelwa kwesisindo . Kuzwakala sengathi ipholisayo, kodwa ukukhohlwa ukulahlekelwa kwesisindo nokugxila ekumpilweni kungabangela ukuphumelela okukhulu kwesisindo.

• Ukuvumelana nezimo . Uhlelo olufanayo lokuqeqeshwa ngeke luhlale lusebenza kusukela ngesonto kuya kwesonto, mhlawumbe ngisho nosuku nosuku. Ukuqaphela ukuthi yilona ithuluzi elilodwa lokuzivocavoca okuqhubekayo. Kungcono ngaso sonke isikhathi ukwenza okuthile kunokungabi nalutho.
• Ukuthethelela. Ngezinye izikhathi uzobe uphahla. Uzoyeka , weqa ukusebenza kwakho , udle kakhulu , uzilimaze ... kuzokwenzeka kungakhathaliseki ukuthi uzimisele kangakanani, kungakhathaliseki ukuthi uhlela kahle kangakanani izinto futhi kungakhathaliseki ukuthi uzama kangakanani. Singabantu nje abangaphelele ngaleyo ndlela. Kubalulekile ukuthi uqaphele lezi zinhlupho ezincane njengamafa empumelelweni yakho yonke. Uma ungakwenza lokho, ungakwazi ukuthethelela bese ungabuyela ngqo kuwo.

Ukugcina isisindo kungaba lula kakhulu uma kukhona into eyodwa okumele uyenze. Futhi, kuye ngokuthi uyibheka kanjani, kukhona into eyodwa okumele uyenze ukuze ugcine isisindo futhi ukuthi: Gcina amakholori akho alinganisiwe. Yisenzo sokulinganisela esidinga ukugcinwa njalo ngoba sishintsha nsuku zonke. Ukuthola amasu akho engqondo ngokuhle kubaluleke kakhulu njengamaqhinga angokwenyama futhi kungasiza ukucabanga ngalokhu kanje: Enhliziyweni yayo, ukulahleka kwesisindo kuzokwenzeka uma ufunda nje ukuthi ungayinakekela kanjani. Uma usuqala ukwenza lokho, ungase umangale ukuthi awusakhathaleli okuningi ngezinga.

_Umthombo:

_{Donnelly, J .; UBlair, uS .; I-Jakicic, J .; et al. Izindlela ezifanele zomsebenzi wokuzivocavoca Amasu okuvimbela isisindo nokuvinjelwa kwesisindo aphinde athole abantu abadala. I-Med & Sci ku-Sports & Ex: Feb, 2009. Vol 41, Issue 2.}

_{Kelly, uMark. "Ukubuyisela Isilinganiso Semethamoli: Izindlela Ezinhle Zokuzilinganisa - Futhi Ziphakamise, Njalo." I-ACE.}