Abantu abaningi baqala ukugijima ukuze balahlekelwe isisindo, futhi kuyindlela ehlakaniphile-ehambayo iyashisa ama-khalori amaningi (isilinganiso samakhilomitha angu-100 ngehora ngalinye). Kunengqondo futhi ukucabanga ukuthi kuzoholela ekulahlekeni kwesisindo.
Kodwa-ke, abanye abagijimi abasha bathola ukuthi abalahlekelwa isisindo, abanye baze batfole isisindo , noma balahlekelwa amakhilogremu ambalwa bese bewa odongeni lokulahlekelwa kwesisindo . Kwenzakalani?
Ayikho impendulo elula lapha ngoba kungase kube nezici ezimbalwa.
Amakholori amaningi kakhulu
Okokuqala, kungenzeka ukuthi udla ama-khalori amaningi kunalokho okudingayo. Ngisho noma ugijima, uma ungashisi ama-khalori amaningi kunokuba uyadla, awuboni umehluko esikalini. Ungase ube nendlala kunakho ngaphambi kokuba uqale ukusebenza , futhi udla amakholori amaningi kunokuba uqaphele. Zama ukusabalalisa amakholori akho phakathi nosuku zibe ukudla okuncane okungu-5 noma okungu-6 ukuze ungadli nokudla ngokweqile. Futhi qiniseka ukuthi udla ngokudla okunempilo , hhayi ukudla okungenamsoco, okungabangela ukulamba.
Kufanele futhi ubukele ama-calorie akho e-liquid. Nakuba ungase usebenze okuningi, akudingeki ukuba uphuze njalo iziphuzo zezemidlalo ushukela. Yize kubalulekile ukuthi ubeke esikhundleni se-electrolyte ngesikhathi eside , akudingekile ngesikhathi sokugijima okufutshane noma uma ungasebenzi. Amanzi ahlanzekile ahlehle ukuhlala e-hydrated.
Zama ukunciphisa ukusetshenziswa kwejusi yezithelo, ama-coffees akhethekile, kanye ne-soda njalo ngoba bangezela ama-khalori amaningi ekudleni kwakho, kepha angenzi uzizwe ugcwele.
Kumele futhi uqiniseke ukuthi wazi ukuthi zingaki ama-khalori owudinga usuku ngalunye kusukela ekudleni kuka-USDA kuka-2,000 khalori kuphela isincomo.
Sebenzisa i-caloric yokubala izindleko zansukuzonke ukuthola ukuthi mangaki amakholori owawudinga ngempela usuku ngalunye.
Isisulu sinamandla kunamafutha
Enye incazelo ukuthi uyakha isisindo esikhulu somzimba, okuyinto enamandla kunamafutha. Ngakho-ke ngenkathi ungahle ulahlekelwe isisindo, amaphesenti akho omzimba wakho wehlile futhi ukhululekile kakhulu kunakho ngaphambili. Zama ukunaka ukuthi uzizwa kanjani jikelele, futhi usebenzise izilinganiso ngaphandle kwesisindo-njengezintintshi ezilahlekile noma ukuthi izingubo zakho zifanele kanjani-ukuphawula ukuqhubeka kwakho.
Thola izidingo zakho zekhalori
Ukwazi ukuthi zingaki ama-kilojoule owudingayo kuzokusiza ukuthi ubone ukuthi udinga kangakanani ukudala ukulahlekelwa kwamakhilori angu-3 500, okulingana nekhadi elilodwa. Ngakho-ke, uma ugijima ngamamayela angu-14 ngesonto, lokho kusho ukuthi uvutha amalitha angu-1400 ngeviki ngokuzivocavoca (ucabanga ukuthi awukwenzi omunye umsebenzi). Ukufinyelela ekulahlekeni kwekhalori engu-3 500, kuzodingeka usika amakholori angu-2,100 ngesonto, noma ama-khalori angu-300 ngosuku, ukuze ulahlekelwe isiliva ngesonto. Uma uthola inani lakho eliphakanyisiwe lama-khalori, noma ngisho nokudlula, lokho kuzochaza ukuthi kungani ungaboni ukulahlekelwa isisindo.
Engeza ukude nokuqina
Uzobe nempumelelo enkulu uma ukwandisa i-mileage yakho yonke yamasonto onke . Uma uhlale ugijima ijubane elifanayo, zama ukufaka izikhathi zokuvinjelwa ngesikhathi esisodwa.
Ungaqala ukwengeza ijubane ngokufudumala ngamamayela bese ugijimela ngesivinini esheshayo (ukuphefumula okwesindayo kodwa okwamanje ukulawula) okwesikhashana bese ululame ngezinga elilula lomzuzu. Qhubeka nale iphethini ngamamayela amabili, bese upholisa phansi amahora angu-5-10. Uma lokho kulula kakhulu, ungase ukwandise isikhathi sezinyathelo zakho zejubane noma u- hill uphinda .