Ukuphila konke mayelana nokufinyelela ibhalansi, kwesokudla? Awu, hhayi uma uzama ukunciphisa isisindo. Ngeshwa, uma ufinyelela ibhalansi yamandla ngakho ngeke ulahlekelwe isisindo. Ukulingana okulinganiselayo kwamandla okulinganisela kukusiza ukuba ugcine isisindo sakho. Uma ufuna ukunciphisa phansi, udinga ukudala ukungabi namandla kwamandla.
Kuyini Ukulinganisela Amandla?
Ukulinganisela kwamandla kungukuhlukana phakathi kokufakelwa kwamandla akho (noma inani lamakholori owafaka emzimbeni wakho) nokukhishwa kwamandla akho (noma inani lamakholori oshisa ngosuku ).
Abanye abantu babhekisela ku-equation equation equation njengama-"kilojoule aphakathi, ama-calories out" equation. Kufanele ubale ibhalansi yakho yamandla uma ufuna ukunciphisa umzimba. Lokhu kulingana kunikeza iphuzu lokuqala lohlelo lwakho lonke lokulahlekelwa kwesisindo.
Ukulinganisa kwe-Energy balance: Ama-calories ku (input input) - Ama-calories out (amandla okukhipha)
Indlela Ukulinganisela Kwezamandla Kuthinta Ukulahlekelwa Isisindo
Uma usukwazi ukulinganisela amandla akho, bheka umphumela. Uzoba ne-balance balance energy, ibhalansi ye-energy engafanele noma ibhalansi ephelele.
- Ibhalansi ephelele: Uma ugcina nge-0 ekupheleni kwesilinganiso sakho samandla, uthola ibhalansi yamandla ephelele. Kulesi simo, ngeke uzuze noma ulahlekelwe isisindo. Amandla okulinganisa amandla angabantu abesisondweni sokulondoloza isisindo sokuhamba kwabo kwesisindo.
- Ibhalansi yamandla enhle: Uma ugcina nenombolo enhle, uzuze ibhalansi elungile lokuthola isisindo. Kubantu abathile, njengabesifazane abakhulelwe, ukukhula kwezingane kanye ne-weightlifters abazama ukukhuphula, lokhu kuyisimo esiphephile.
- Ukulinganisela kwamandla kagesi: Uma ugcina nenombolo engafanele, uthola ukungalingani kwamandla okudingekayo ekulahlekeni kwesisindo. Ubophe izikali ukuze unciphise phansi. Ukuze uthole imiphumela emihle ufuna umphumela omubi we-500-1000 khalori ngosuku ukuze ulahlekelwe amakhilogremu angu-1-2 ngeviki.
Uma ukulahlekelwa isisindo umgomo wakho kanye nokulingana kwamandla akho kungaba okulinganiselayo noma okuhle, ungakhathazeki.
Uma uthola ukuthi ibhalansi yakho yayingalungile, kodwa inani lingapheleli umgomo we-calori -500, okulungile futhi. Kunezindlela ezintathu ezahlukene zokushintsha inombolo yakho futhi ulahlekelwe isisindo ngempumelelo.
Indlela Yokushintsha Ukulinganisela Kwamandla Amandla Ukulahlekelwa Isisindo
Kunezindlela ezintathu kuphela zokushintsha ibhalansi yakho yamandla. Ngamafuphi, kufanele unciphise ukudla kwakho kwe-caloric, ukwandise amandla okukhipha amandla, noma uhlanganise okukhethwa kukho okubili ukufezekisa ukulahleka kwekhalori okudingekayo ekulahlekeni kwesisindo . Indlela enhle kuwe incike emlandweni wakho wezempilo, indlela yakho yokuphila kanye nezintandokazi zakho.
- Nciphisa ukudla kwakho kwekhalori. Uma ungeke ukwazi ukuzivocavoca noma uma uzizonda ngokuphelele ukuzivocavoca, unganciphisa ukudla kwakho nge-caloric ngamakhilomitha angu-500 kuya ku-1000 ngosuku ukuze ulahlekelwe isisindo. Uma isisindo siphelile, noma kunjalo, abantu abakhetha le nketho bangase babe nesikhathi esinzima ukugcina isisindo. Njengoba unciphisa phansi, umzimba wakho ushintsha. Lokhu kusho ukuthi inombolo yakho yokukhishwa kwamandla iyancipha futhi kufanele unciphise amandla akho okufaka okuningi nakakhulu ukuze ufinyelele ibhalansi yamandla. Ngamafuphi, kufanele udle kancane. Kubantu abaningi, lokho akusizwanga.
- Yandisa umsebenzi wakho womzimba. Ungaphinde ubeke izikali ngokusebenzisa okuningi. Kodwa ukushisa amakhilomitha angu-500-1000 nsuku zonke kunzima kakhulu . Ngisho kufanelekile, umzimba wezemidlalo udinga izinsuku ezilula zokuqeqeshwa noma izinsuku zokuphumula nokuphumula. Ngaphandle kokuba usebenze okubandakanya ukunyakaza komzimba njalo, le ndlela ingase ingabi yiyona engcono kakhulu futhi ingafaka engozini yokulimala.
- Hlanganisa umsebenzi okwandisiwe nokudla. Ukwenza izinguquko ezincane kokubili kokudla kwakho kwe-caloric futhi umsebenzi wakho wokuzivocavoca uvame ukuphakanyiswa njengendlela engcono kakhulu futhi eqhubekayo yokulahlekelwa isisindo. Futhi kuyindlela engcono kakhulu yokulondoloza isisindo sakho ngemuva kokuthi uhlehlise phansi.
Isibonelo sokulinganisela kwamandla
Ukuze ulahlekelwe isisindo esisodwa ngesonto, ochwepheshe ngokuvamile batusa ukulahlekelwa amandla kwamakhilomitha angu-3500 ngesonto. Uma ukhetha indlela ehlangene ukushintsha ibhalansi yakho yamandla, ungadlala nxazonke ngezinombolo ukuze ubone ukuthi yini ehamba phambili. Nasi isibonelo:
U-Dieter: U-Roger
- Amakholori adliwe nsuku zonke: 2500
- Amakholori ashiswa usuku ngalunye: 2200
2500 (energy input) - 2200 (energy output) = 300 amakholori
URoger unesilinganiso esihle samandla ama-khalori angu-300. Kulo mhlaba, uzothola isisindo. Ukuze alahlekelwe isisindo, udinga ukulinganisela okungalungile kwama-khalori angama-500 ngosuku noma ama-khalori angu-3500 ngesonto. Ukuze afinyelele umgomo wakhe, uRoger ukhetha ukwenza izinguquko ezincane ekudleni kwakhe ukunciphisa ukudla kwakhe nge-caloric ngama-khalori angu-500 ngosuku. Khona-ke uzofaka umsebenzi womzimba ukuze ashise amakholori amaningi. Umgomo wakhe ukushisa amakholori angu-300 ngokuhamba noma ukuhamba ngebhayisikili ukusebenza. Ngezimpelasonto, uzohamba nomkakhe ukushisa ama-khalori angu-300 ngosuku.
I-Updated Energy Balance Plan kaRoger
- Amakholori adliwe nsuku zonke: 2000
- Ama-calories ashiswa usuku ngalunye: 2500
2000 (amandla okufaka) - 2500 (okukhipha amandla) = -500 amakholori
Nge-balance balance energy yamakhalori angu-500 ngosuku, uRoger uyoba nokulahlekelwa kwekhalori eliphelele lama-khalori angu-3500 ngesonto futhi uzolahlekelwa yikhadi elilodwa ngesonto kulolu hlelo.
Izwi elivela
Uma uqala ukusebenzisa isibalo sokulinganisela kwamandla ukuze ulahlekelwe isisindo, yiba nesineke. Kuthatha isonto noma amabili ukulungisa izinamba zakho bese ubona imiphumela. Futhi kunezici eziningi ezithinta ibhalansi yamandla akho nsuku zonke okungenza inqubo yokulahlekelwa kwesisindo ibe nzima nakakhulu. Kodwa ukulingana kwamandla okulinganisa kuyisisekelo sohlelo lokulahlekelwa kwesisindo nokudla. Uma uyisebenzisa futhi uyayiqonda, cishe uzolahlekelwa isisindo futhi ugcine isisindo sibe ngcono.