Shintsha izindleko zakho zansuku zonke ukuze ulahlekelwe isisindo ngokushesha
Uyazi ukuthi mangaki amakholori owashisa nsuku zonke? Kufanele uma uzama ukunciphisa isisindo. Ungakwazi ukubala ibhalansi yakho yamandla bese uthola ukuthi ungadliwa kanjani usuku ngalunye uma wazi inombolo yakho. Kudingeka ufinyelele ibhalansi yamandla engalungile ukuze ulahlekelwe isisindo.
Ukuze ufinyelele ibhalansi yamandla engalungile , kudingeka uqiniseke ukuthi ufake amandla encane emzimbeni wakho kunokuba umzimba wakho usebenzise.
Lokhu kusho ukuthi udinga ukudla ama-calories ambalwa kunokushisa usuku ngalunye. Kodwa yenza kulokho udinga ukwazi ukuthi mangaki amakholori owashisayo.
Mangaki Ama-Calories Angiwashisayo Nsuku Zonke?
Lapho abacwaningi behlola inani lamakholori oshisayo, babhekisela enombolweni njengezindleko zakho zesebenzisa amandla noma i-TEE noma inani lezindleko zamandla wansuku zonke (TDEE). I-TEE (noma i-TDEE) inhlanganisela yalezi zici ezihlukene:
- Ukubuyisela isilinganiso seMetabolic (RMR ) . Ukuphumula kwakho kwesilinganiso semethamo kungumzimba wamandla umzimba wakho udinga ukugcina imisebenzi eyisisekelo efana nokuphefumula, ukujikeleza igazi kanye nokwakha amaseli. Izinto ezifana nobudala, ubukhulu bomzimba nobulili kuthinta ukuphumula kwakho kwesilinganiso somzimba. I-RMR yakho yenza ama-60-75% we-inani eliphelele lama-calories oshisa usuku ngalunye.
- Umsebenzi we-Non-Exercise Activity I-Thermogenesis (NEAT) Lena inani lemandla umzimba wakho owenzayo ukwenza imisebenzi yansuku zonke efana nokugeza izitsha, ukuthayipha kwikhompyutha yakho, noma ukuhamba ngehhovisi lakho. Inani lamakholori owashisayo kusuka ku-NEAT lihluka kakhulu ngokususelwa ezingeni lakho lomsebenzi.
- Amakholori Ashiswe Phakathi Nokuzivocavoca . Inombolo yangempela yamakholori owashisayo phakathi nokusebenza kwakho iyoxhomeka ekutheni ubude nobude beseshini ngayinye. Ama-calories ashiswe ngokuzivocavoca nokungahlolisisi i-akhawunti yokusebenza ngokomzimba cishe cishe ku-15-30% we-TEE yakho.
- Umphumela we-thermic of Food (TEF) . Umzimba wakho uvutha amakholori ukuhlafuna, ukugaya nokugcina ukudla. Uhlobo ngalunye lokudla (i-macronutrient) lune-TEF ehlukile. Ukudla amaprotheni kushisa amakholori amaningi ngamagogo amancane. Ama-TEF ama-10% wezingqikithi zama-calories oshisayo usuku ngalunye.
Indlela Yokulinganisa Ingqikithi Yonke Imali
I-Dieters kanye nokuzivocavoca bangasebenzisa izindlela ezintathu ezivamile zokulinganisa inani lamakhilogremu abashisayo ngosuku ngalunye. Kukhona izinzuzo nezindleko zokusebenzisa indlela ngayinye. Ungasebenzisa indlela engaphezu kweyodwa bese uqhathanisa imiphumela ukuze uthole isilinganiso esiphezulu.
- Ukuhlolwa kwe-Metabolic. Imishini edingekayo yokwenza ukuhlolwa kwamagciwane iyabiza kakhulu futhi isetshenziselwa ukutholakala kuphela esibhedlela noma emabhalweni amasethingi. Kodwa-ke, amaqembu amaningi ezempilo manje anikeza ukuhlolwa kwemithi ngamanani angabizi. Kubantu abathile, imiphumela yokuhlolwa ibasiza ukuba bahlele izinhlelo zokusebenza nokuhlela kahle kakhulu. Kodwa abanye abagxeki banomuzwa wokuthi ukuhlolwa akuyona into enembile futhi ngakho-ke akufaneleki izindleko. Uma ukhetha ukuhlolwa kwamagciwane endaweni yezempilo, qiniseka ukuthi umqeqeshi wakho noma ochwepheshe ufanelekile ukuhlola. Uma uphinde uhlolwe ukukala inqubekela phambili, ngokuvamile kuvumelana ukuba nomchwepheshe ofanayo enze kabusha ukuhlolwa nokusebenzisa imishini efanayo.
- Umsebenzi wokuqapha . Amadivayisi ngemikhiqizo afana ne-Polar, Garmin, ne- FitBit futhi ayatholakala kakhulu kwi-intanethi nakwezitolo zezemidlalo. Amagajethi aqapha ukunyakaza kwakho kwansukuzonke ukunquma inani elilinganisiwe lama-calories elishisiwe usuku ngalunye. Ezinye izivivinyo ezizimele zibonise ukuthi amadivaysi ayinembile ngokuphelele ekuhlinzekeni inombolo enembile yamakhilori ashise. Kodwa amadivaysi kulula ukuyisebenzisa, futhi anganikeza ukulinganisa okujwayelekile kakhulu kokusebenza kwakho kwekhalenda ngosuku.
- Ababala be-inthanethi. Izibalo ezifana nalezi ngenhla zingalinganisa ukusetshenziswa kwakho kwansuku zonke zamandla. Yiqiniso, inombolo yindlela nje eyisiqondiso, kodwa yindawo enhle ukuqala uma ufuna ukugcina isisindo sakho. Uma ufuna ukuthola noma ukulahlekelwa isisindo, sebenzisa isisindo sokubala somgomo we-calorie yokulahlekelwa isisindo ukubala izidingo zakho zansuku zonke ze-caloric ngokulungisa umgomo wakho wekhalori wokubala wezinsuku zonke (noma phezulu).
Ukwandisa Imali Yakho Yekhalenda Yansuku zonke
Ukuze ufinyelele ukulinganisela kwamandla akho okungalungile futhi ulahlekelwe isisindo ngempumelelo, zama ukwandisa inani lamandla owasebenzisa usuku ngalunye. Yiqiniso, kunezinye izingxenye ze-TEE yakho enzima ukuyiguqula.
Ukwandisa izinga lakho lokuphumula komzimba, isibonelo, kunzima kakhulu. Futhi ukwandisa inani lama-kilojoule owushisayo uma udla ukudla akuyona indlela ephumelelayo yokufinyelela ibhalansi yakho yamandla angalungile, noma. Kodwa ungashintsha imikhuba yakho yempilo yansuku zonke.
Indlela ephumelela kakhulu yokwandisa i-TEE yakho inokuzivocavoca kanye ne-NEAT. Funda ukuthi ungahlela kanjani ukusebenza okuqhubekayo okunamandla okwanele ukushisa amafutha kodwa futhi uvumele umzimba wakho ube nesikhathi esanele sokuthola , ukuvuselela nokuhlala unempilo. Phakathi kokusebenza, hlala usebenza. Thatha izitebhisi esikhundleni se-elevator, hamba uye esitolo esikhundleni sokuthatha imoto futhi uhlale ukhuthele ekhaya ukuze ushise amakholori. Uzothuthukisa ikhalori yakho yokushisa okusemandleni akho futhi ungakwazi ukwandisa inani lemisipha emzimba emzimbeni wakho , okungakhuphula izinga lakho lokuphumula komzimba.
Izwi kusuka
Khumbula ukuthi zonke izibalo zekhalori zilinganiselwa. Ngisho nekhalori elibalelwa kumaphakheji wokudla yizilinganiso. Ngakho-ke uma uzama ukunciphisa isisindo, lindele ukuthi kuzodingeka uthathe isikhathi sokuhlola nokuphutha ngaphambi kokuthi uthole izinombolo ezikufanele. Sebenzisa izindlela eziningana ezahlukene ukuthola ukuthi mangaki amakholori oshisa usuku ngalunye bese uzama ukudla okudla ukuze uthole ibhalansi efanele ukuhlangabezana nemigomo yakho.