Bala ukuthi Uzodinga Kude Kangakanani Ukuhamba Lokho Okudlayo Emkhosini
Ngabe uzodinga kude kangakanani ukuhamba ukushisa ama-calorie amakholori? Hlola lolu hlu lwebhadi ukuze uthole ukuthi uzodinga kangakanani ukuhamba ngamamayela, amakhilomitha, nezinyathelo.
Isidlo sakusihlwa esingu-Thanksgiving singabamba kalula amakholori angu-3,000, futhi kuvamile ukwengeza amanye ama-calories angu-1,500 anokudla okunye okuphuza nokuphuza ngaphambi nangemva. Kuthiwani ngawe? Qaphela ibanga elidingekayo ekudleni okuthandayo futhi wenze uhlelo lokuhamba.
I-Thanksgiving Calories neShadi Lokuhamba
Iziphuzo: | Ama-calories | Amamitha | I-KM | Izinyathelo |
1 isiphuzo esixutshwe | 250 | 2.9 | 4.7 | 5 882 |
1 ingilazi yewayini | 120 | 1.4 | 2.3 | 2,824 |
1 ikomishi ikhofi nge ukhilimu noshukela | 50 | 0.6 | 0.9 | 1,176 |
1 i-glass cider noma ijusi elivuthayo lomvini | 120 | 1.4 | 2.3 | 2,824 |
1 inkomishi eggnog | 343 | 4.0 | 6.5 | 8,071 |
Ukunambitha: | Ama-calories | Amamitha | I-KM | Izinyathelo |
1 isilimo esidliwayo esinamagatsha anamanzi nge-ayisikhiliki ushizi | 45 | 0.5 | 0.9 | 1,059 |
1 cracker nge ushizi | 70 | 0.8 | 1.3 | 1,647 |
1/2 indebe ixube imifino eluhlaza | 25 | 0.3 | 0.5 | 588 |
1/2 indebe ehlanganisiwe | 440 | 5.2 | 8.3 | 10,353 |
1/2 indebe izithelo ezintsha | 60 | 0.7 | 1.1 | 1,412 |
1 ounce tortilla noma amazambane ama-chips | 150 | 1.8 | 2.8 | 3,529 |
Izipuni 1 zishaya iziphuphu | 75 | 0.9 | 1.4 | 1,765 |
AmaSaladi: | Ama-calories | Amamitha | I-KM | Izinyathelo |
3 izinkomishi isaladi nokudla yokugqoka | 100 | 1.2 | 1.9 | 2,353 |
1 isipuni semifino yokugqoka | 75 | 0.9 | 1.4 | 1,765 |
1/2 indebe i-gelatin enezithelo | 120 | 1.4 | 2.3 | 2,824 |
1/2 indebe i-Waldorf isaladi | 110 | 1.3 | 2.1 | 2,588 |
Isifundo Esiyinhloko: | Ama-calories | Amamitha | I-KM | Izinyathelo |
Ama-ounces ayisithupha aphilisiwe | 300 | 3.5 | 5.7 | 7,059 |
Ama-ounces ama-6 amhlophe ne-turkey amnyama | 340 | 4.0 | 6.5 | 8,000 |
6 ama-ounces prime rib | 330 | 3.9 | 6.3 | 7 765 |
1/2 indebe yokugxila | 180 | 2.1 | 3.4 | 4235 |
1/2 indebe i-cranberry sauce | 190 | 2.2 | 3.6 | 4 471 |
1/2 indebe amazambane aphuziziwe | 150 | 1.8 | 2.8 | 3,529 |
1/2 indebe gravy | 150 | 1.8 | 2.8 | 3,529 |
1 amazambane abhakabhaka nge ukhilimu omuncu | 150 | 1.8 | 2.8 | 3,529 |
1/2 indebe eluhlaza ubhontshisi casserole | 225 | 2.6 | 4.3 | 5 294 |
1/2 indebe yakhipha ubhontshisi obuluhlaza | 50 | 0.6 | 0.9 | 1,176 |
1/2 indebe amazambane ama-candied | 150 | 1.8 | 2.8 | 3,529 |
1 isidlo sakusihlwa | 110 | 1.3 | 2.1 | 2,588 |
I-patti ye-pat | 45 | 0.5 | 0.9 | 1,059 |
Idayisi: | Ama-calories | Amamitha | I-KM | Izinyathelo |
Amaminithi amabili e-chocolate | 60 | 0.7 | 1.1 | 1,412 |
Amakhukhi ama-cookies amancane amabili | 150 | 1.8 | 2.8 | 3,529 |
I-apple pie engu-1 (1/8 ka-9-intshi angu-9 intshi) | 410 | 4.8 | 7.8 | 9,647 |
Ucezu olulodwa lwe-pecan pie (1/8 ka-9-inch pie) | 480 | 5.6 | 9.1 | 11 294 |
I-1 piece piece ithanga pie (1/8 of 9-intshi 9 pie) | 180 | 2.1 | 3.4 | 4235 |
1/2 indebe ehlutshiwe | 75 | 0.9 | 1.4 | 1,765 |
1/2 inkomishi ice cream | 145 | 1.7 | 2.8 | 3,412 |
I-1 piece piece fudge | 70 | 0.8 | 1.3 | 1,647 |
I-Leftovers: | Ama-calories | Amamitha | I-KM | Izinyathelo |
1 sandwich turkey nge mayo kanye cranberry sauce | 450 | 5.3 | 8.5 | 10,588 |
1 i-sandwich ye-turkey evulekile-ukugxila ne-gravy | 290 | 3.4 | 5.5 | 6 824 |
Lezi zinamba zisekelwe e-American yokulinganisa okulinganiselwe kanye nobude obude bokulinganisa kwezinyathelo ezingu-2,000 ngehora ngalinye. I-mileage yakho ingashintsha, njengoba amakholori atshayela i-mile ngayinye kuncike esisindo sakho. Futhi, inani lezinyathelo ozithatha mayela ngalinye lihluka ngobude bakho obude.
Ukushisa amaKhalori ku-Thanksgiving
Ingabe uyazibuza ukuthi ngabe ushisa amakholori phakathi nemisebenzi yakho evamile ye-Thanksgiving?
Ungahlola lokho futhi usebenze umsebenzi omncane kakhulu osukwini lwakho.
- Amakhekhe okupheka : Uma uwukupheka ukudlala i-Thanksgiving dinner, ungase ufike ezinyathelweni eziningi phakathi kwesiqandisisi, i-ovini netafula. Uma ugqoka i- Fitbit noma enye i-pedometer , ungathatha isikweletu kuwo wonke amamayela owenza ukupheka nokubamba.
- Yenza it Up Up Game : Abalandeli bebhola abasebenzisa iningi lika-Thanksgiving ukubukela imidlalo kudingeka bathole izindlela zokusebenza emsebenzini ukuze bashise amakholori bese kunciphisa izingozi zezempilo zokuhlala phansi . Gqoka i-pedometer bese uqinisekisa ukuthi ungena ngemvume okungenani izinyathelo ezingama-250 ngehora. Kuthiwani ukwenza izinyathelo ezingu-100 zokunqoba kuzo zonke izigaba zokuqala ngeqembu lakho kanye nezinyathelo ezingu-250 zaso sonke sokuthinta? Vuka uphinde uhambisane nayo yonke imishini yokuthengisa. Sebenzisa isikhathi se-halftime ukuhambahamba eduze komakhelwane noma ukusiza ukusetha noma ukuhlanza idili.
Burn Off Calories zokubonga nge-Walk
- Jabulela Ukuhamba Kokubonga : Suka kude nokudla kokudla nokudla ukuze ujabulele ukuhamba nomndeni wakho nabangane. Uma i-turkey isesithombeni, hamba ukuhambahamba eduze komakhelwane noma epaki lendawo. Ukuhamba ndawonye kuyindlela yemvelo yokubamba nabantu ongaboni kaningi.
- Hamba noma ugijime i-Turkey Trot yendawo : Sebenzisa umthengisi wokuhamba ukuze uthole ukuhamba ngezinsiza noma ukugijima ongakujabulela ku-Thanksgiving noma ngeveki ngaphambi noma ngemuva. Ungakwazi ukushisa ngaphambi kokushisa noma ukushisa amakholori wokudla ngenkathi uzijabulisa. Gqoka ingubo yakho engcono kakhulu yokuhamba nge-pilgrim noma i-turkey ukuze ungene emoyeni.
- Thatha ukuhamba okuqabulayo epaki : Thola ipaki eseduze noma indawo yemvelo lapho ungahamba khona phakathi kwezihlahla kanye nemifino. Izifundo zithole ukuthi lokhu kusiza inkumbulo nokuphumula, nje lokho okudingayo njengoba isikhathi seholide sigijimela gear egcwele.
- Ukuhamba nokuthengwa NgoLwesihlanu Omnyama NgoMsombuluko we-Cyber : Ungangena ezinkampanini eziningi zokuthenga, kungakhathaliseki ukuthi kungaphakathi endlini esitolo noma ngaphandle ngaphandle komgwaqo othengwa kakhulu. Gqoka izicathulo ezithandekayo nezingubo zokugqoka ukuze ukuhamba kwakho kumnandi, ngisho noma kusho ukuthintana nokuxubana nesixuku.
- Amaprosesa wokuhambisa amaphepha : Ingabe isimo sezulu singaphandle kokwesaba? I- treadmill iyindlela ehlukile yokuthakazelisa yokuhamba . Yenza ukuthengwa kwakho kwe-intanethi kusuka ku-treadmill futhi ugweme izixuku. Uma ungenawo umshini wokugcoba ekhaya, yisikhathi esihle sokushaya imoto yokuzivocavoca njengoba beba yiziqhingi phezu kwamaholidi.
- Ingabe uyahamba noma ushayela phezu kwekhefu lika-Thanksgiving? Lezi zikhathi eside ezihlala phansi zingenza kube inselele ukuhlala esebenzayo. Nakhu ukuhamba ngezinyathelo ezingu-10 000 ngosuku uma uhamba ngezinyawo nalapho uhamba endleleni .
> Imithombo:
> Ainsworth BE, Haskell WL, uHerrmann SD, et al. 2011 Compendium of Physical Activities. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (8): 1575-1581. i-doi: 10.1249 / mss.0b013e31821ece12.
> Bassett DR, Toth LP, Lamunion SR, iCrouter SE. Isinyathelo Ukubala: Ukubuyekezwa kokucabangela kokulinganisa kanye nezicelo ezihlobene nezeMpilo. Imithi yezemidlalo . 2016; 47 (7): 1303-1315.