Ngabe I-Calories Eminingi Ngiphila Ngosuku?
Ukusetshenziswa kwamandla kungumthamo wamandla (noma ama-calories) okudingeka ukuba umuntu enze umsebenzi ngokomzimba njengokuphefumula, ukujikeleza igazi, ukugaya ukudla noma ukunyakaza ngokomzimba. Izindleko zakho zansukuzonke zamandla (TDEE) yilezi zinombolo zamakholori oshisa usuku ngalunye. Ukuze uvimbele ukuzuza kwesisindo, ukufakelwa kwamandla kagesi noma ikhalori kufanele kube nokulinganisela nokusetshenziswa kwamandla .
Ukusetshenziswa Kwezindleko Zamandla
Ukuze uqonde ukuthi yini ukusetshenziswa kwezindleko zamandla, kudingeka uqonde ukuthi umzimba wakho wenza kanjani amandla. Ukuze unikeze uphethiloli wokuhamba nokusebenza kwansuku zonke, umzimba wakho udala amandla ngendlela yokushisa. Amandla akalwa ngesimo se- kilocalories , noma ama-calories. Inani eliphelele lamakholori owashisa amandla ngosuku ngalunye yizindleko zakho zansukuzonke zamandla noma i-TDEE.
Ukusetshenziswa kwezindleko zamandla nsukuzonke kungashintsha kusuka komuntu kuya komuntu kuye ngokuthi ubukhulu bomzimba, ubulili, ukubunjwa komzimba, izakhi zofuzo, kanye nezinga lomsebenzi. Ukusetshenziswa kwezindleko zamandla omuntu wesifazane omncane ohlala phansi kungaba amakhilomitha angu-1800 noma ngaphansi ngosuku. Kodwa i-TDEE yomuntu omkhulu ingaba ngamakorikhi angu-2000 noma ngaphezulu.
Ungalinganisa imali yakho yokusetshenziswa kwemisebenzi ngomsebenzi othize ngokusebenzisa i-calculator yomsebenzi woku-intanethi njengaleyo eyanikezwa nguMkhandlu waseMelika Wokuzivocavoca. Ungasebenzisa futhi abalimi be-intanethi njengaleli ukubala amakholori akho ashise ngosuku:
Imali Yezindleko Nokulahlekelwa Isisindo
Ukuze ulahlekelwe isisindo, udinga ukufunda ukuthi ungashisa kanjani ukhalori ngaphezulu kunokudla kwakho . Lokhu kusho ukuthi udinga ukwandisa imali yakho yokusebenzisa amandla, ukunciphisa ukudla kwakho kwe-caloric, noma wenze inhlanganisela kokubili ukudala ukungalungi kwekhalori . Iningi lezazi zincoma ukuthi udale ukwehluleka kwekhalori lama-calories angu-3500-7000 ngesonto ukuze ulahlekelwe ama-1-2 amakhilogremu amafutha.
Yiqiniso, ukudala ukulahlekelwa kwekhalori kungazwakala kulula. Kodwa ukuzama ukunciphisa isisindo kunzima. Ukufunda ukushintsha imikhuba yakho yansuku zonke ukuze udle kancane futhi uhambise okuningi kuyinselele. Kubantu abaningi, ukudla okungenani kulula kunokuzama ukwandisa ukusetshenziswa kwemali ngoba inani lokuzivocavoca elidingekayo ekwenzeni ukulahleka kwekhalori kuphakeme kakhulu.
Indlela Yokuthuthukisa Imali Yakho Yemandla
Izindaba ezinhle ze-dieters yilokho ukuzivocavoca akuyona indlela yodwa yokwandisa imali yakho yokusebenzisa amandla. Kukhona amaphilisi nezithako ezithi zizosiza ukwandisa umzimba wakho noma ukusiza ushise amakholori amaningi ngosuku ngalunye. Eziningi zalezi philisi zokudla zingaphepheki noma zingasebenzi kahle ngakho-ke azivunyelwanga ngaphandle uma kunqunywe udokotela wakho.
Kodwa kunezinye izindlela ezimbili zokwandisa ukusetshenziswa kwemali ngaphandle kokuya ejimini:
- Umsebenzi ongewona umsebenzi wokuthambisa i-thermogenesis. Ososayensi basebenzisa igama elidumile ukuchaza amakholori atshiswe kulo lonke uhambo olwenzayo ngalolo suku olungenzi umsebenzi. Kubizwa ngokuthi ukungenzi umsebenzi wokuzivocavoca kwe-thermogenesis noma i-NEAT futhi kungenza umehluko omkhulu ohlelweni lwakho lokulahlekelwa isisindo. Ungathatha izinyathelo ezilula ukuthuthukisa i-NEAT yakho ngezinguquko ezilula kumkhuba wakho .
- Umphumela we-thermic wokudla. Futhi usebenzisa amandla uma udla. Ukudla okunye kushisa amakholori amaningi kunabanye. Ososayensi bathi lokhu kuyimpikiswano ye - thermic yokudla noma i-TEF. Ngeshwa, ukudla wedwa ngeke ushise amakholori okwanele ukuze wenze umehluko obonakalayo ohlelweni lwakho lokulahlekelwa isisindo, kodwa ungakhetha ukudla okushisa ama-khalori amaningi ukuze unikeze i-TDEE yakho ukuthuthukisa kancane.
Izwi kusuka
Kungakhathaliseki ukuthi uzama ukunciphisa isisindo, uzuze isisindo noma ugcine isisindo esifanele, ukusetshenziswa kwezindleko zakho zendima ebalulekile. Ukuthola ibhalansi kuyisihluthulelo. Yiqiniso, zonke izinsuku ngeke ziphelele, kodwa ngaphezu kwesikhathi eside ufuna imali yakho yezindleko namandla akho afake ukuhambisana. Shintsha ukudla kwakho kokudla kanye ne-TDEE yakho ukuguqula umzimba wakho impilo enhle nokuhlala kahle isikhathi eside.