Ingabe Amakholori Ayoshiswa Phakathi Nama-5K Ukuqinisekisa Ukudla Okukhulu?
Uyazi ukuthi zingaki ama-kilojoule owushisayo ohamba ngamamayela? Noma kuthiwani ngenani lamakhalori alishisiwe phakathi no-5K? Uma ubukele ukudla kwakho cishe kufanele. Abasebenzisi abaningi basebenzise umjaho wamakhilomitha amahlanu (5K) njengesi-turkey trot ukuze bavume ukudla ukudla okukhohlisayo noma ukushisa ama-calories wokubonga i-Thanksgiving Day . Kodwa ingabe ama-calories ayashisa egijima emncintiswaneni we-5K empeleni enza i-dent ekhalini elidliwe etafuleni le-dinner dinner?
Futhi kufanele ugijime kangakanani ukuze ushise lokho kudla okukopela?
Zingaki Ama-Calories Oshisa Ukugijima Ngama-Mile?
Inombolo yamakholori owashisayo ngenkathi usebenza kuncike ezintweni ezimbalwa ezihlukene.
Isibonelo, isisindo somzimba senza umehluko. Umgijimi onzima kakhulu uvame ukushisa ama-khalori amaningi kunomgijimi okhanyayo ogijimayo ngesilinganiso esifanayo isikhathi esilinganayo.
Isivinini singadlala indima, futhi. Umgijimi osheshayo angashisa amakholori amaningi kunomuntu ogijima ngezinga eliphansi uma egijima isikhathi esifanayo.
Ubulili bungadlala indima njengamadoda avame ukushisa amakholori angaphezu kwabesifazane lapho benza imisebenzi efanayo.
Futhi ngokuhamba kwesikhathi ibanga lizoshintsha izinombolo ngoba likwazi ukunquma isikhathi ( isikhathi ) umzimba wakho uvutha amakholori engeziwe ukuze usebenze. .
Ngakho lokho kusho ukuthini kuwe? Njengomthetho oyisisekelo wesithupha, uzoshisa amakholori angu-100 nge-mile, kungakhathaliseki ukuthi uhamba kangakanani (ngoba abagijimi abagijimayo baqeda ibanga elifanayo ngesikhathi esingaphansi).
Ungasebenzisa lezi ziqondiso ukuze uthole umqondo jikelele wokuthi mangaki amakholori owashisayo ahamba ngamamayela.
Ama-Calorie ayashisiwe agijima i-Mile
- Umgijimi wezindiza ezingu-120 uzoshisa cishe ama-khalori angu-91 ahamba ngamamayela
- Umgijimi wezinyawo ezingu-140 uzoshisa cishe ama-calories angu-105 ahamba ngamamayela
- Umgijimi wamakhilogremu angama-160 uzoshisa cishe ama-kilojoule angama-121 ahamba ngamamayela
- Umgijimi we-pounds angu-180 uzoshisa cishe ama-kilojoule angu-136 ahamba ngamamayela
- Umgijimi wezigidi ezingu-200 uzoshisa cishe amakholori angu-151 ahamba ngamamayela
Ukugijima ukukhuphuka kuzothatha amakholori amaningi kunokuba ugijime endaweni ephansi. Futhi ezinye izithiyo, njengezindawo ezinzima (njengokuhamba komzila noma ukugijima ogwini) zingathinta nenani lamakholori owashisayo.
Ama-calories avuliwe Ngesikhathi sokugijimela ku-5K noma Hamba
Inani eliqondile lama-kilojoule oshisayo uma uhamba noma ugijima u-5k lizoxhomekeka kubukhulu bomzimba wakho nobulili bakho. Izimo zezulu ngosuku lomncintiswano zingenza umehluko, futhi. Uma kuphephile, kuzodingeka usebenze kanzima ukuze ufike emgqeni wokugcina.
Uma ugijima ijubane leminithi eyishumi futhi ugcwalisa amakhilomitha angu-5 (amakhilomitha amahlanu), sebenzisa lezi zinombolo ukuze ulinganise inani lamakholori owazoshisa. Abagijimi abagijimayo nabagijimi abahamba kancane babezosebenzisa izindleko ezifanayo zekhalori ngoba ukuguqulwa kwesikhashana kususa umehluko wejubane ezimweni eziningi.
- Umgijimi wezigidi ezingu-120 uzoshisa cishe amakholori angu-281 asebenzisa i-5K
- Umgijimi wamapayipi angu-140 uzoshisa cishe ama-khalori angu-328 asebenzisa i-5K
- Umgijimi we-160-pounds uzoshisa cishe ama-375 amakholori asebenzisa i-5K
- Umgijimi we-pounds angu-180 uzoshisa cishe amakholori angu-422 asebenzisa i-5K
- Umgijimi wezigidi ezingu-200 uzoshisa amakholori angaba ngu-469 asebenzisa i-5K
Ukuthola ukuthi mangaki amakhalori owashisayo phakathi no-5K, sebenzisa i-calculator ye-intanethi bese ufaka ijubane lakho nosayizi womzimba. Ukuze ukhulise inombolo yakho, bona ukuthi ungakwazi yini ukugijima ngokushesha noma wengeze i-jog encane efudumele bese upholisa ukuhamba ngemva komcimbi.
Ama-khalori avuliwe phakathi nemiphakathi emide
Ungasebenzisa i-100 / ikhalori ngayinye isilinganiso sokulinganisa ukuze ubale inani lamakhalori elishiswe emidlalweni esebenza isikhathi eside. Noma kunjalo, ukugijima ifomu kungadala njengoba ugijima amabanga amade. Umzimba wakho ukhathele futhi ukunyakaza kuyahamba kahle. Ngaleso sizathu, ungashisa amakholori amaningi emidlalweni ende, njenge-10K, i-marathon yesiqingatha, noma i-marathon.
Ingabe amaKhalori angu-5K angawadla isidlo sokukopela?
Abagijimi abaningi bagubha ukuphela komgijimi ophethe i-brunch yokugcoba, ihora elijabulisayo, noma isidlo esikhulu semindeni. Uma ugijima umjaho we-turkey trot wonyaka, ugubha ukuphela komncintiswano wakho we-5K ngesidlo esikhulu se-Thanksgiving. Kodwa, isebenza umsebenzi okwanele we-5K ukuze ushise ama-khalori kwisidlo sakusihlwa se-Thanksgiving?
Ezimweni eziningi, ukugijima okukodwa ngeke kushise amakholori okwanele ukuze kulandelwe i-dinner yokuzidla endaweni yokudlela noma i-brunch yemikhosi nazo zonke izinto zokulungisa. Futhi akunakwenzeka ukushisa amakholori ekudleni kokubonga, noma. Nakuba impendulo ixhomeke ngokuyingxenye ngenani lamakholori owadla ngesikhathi sokudla kwakho. Ezimweni eziningi, noma kunjalo, kuzodingeka ugijime izintambo eziningana ezilandelanayo ukuze ushise wonke umkhosi.
Isibonelo, ochwepheshe abaningi balinganisa ukuthi udla phakathi kuka-2500 no-4100 amakholori ngesikhathi sokudla okuvamile okubonga. Leyo sidlo cishe yayihlanganisa i-high-calorie i-turkey ngesikhumba, amazambane agcwele amafutha kanye ne-gravy, izitsha eziningana zebhotela ezigqoke ibhotela futhi, okuyiqiniso, eyodwa noma ezimbili tincetu ze-pie nge-cream ehlutshiwe. Ngisho noma ungakwazi ukushisa amakholori angu-300 phakathi nokugijima kwe-5K, kuzodingeka ugijime izinhlanga ezingu-8 noma ngaphezulu ukuze ushise lawo makhalori. Kodwa akudingeki udle okungaka.
Uma ufuna ukulinganisela ama-kilojoule ekudleni kokubonga nge-Thanksgiving nama-calories owushisayo ngenkathi ugijimela noma uhamba ngezinyawo ezingu-5K, kuzodingeka ukhumbule ubukhulu besabelo nokukhethwa kokudla ngesikhathi semkhosi. Ungakwazi ukusika ama-khalori ekudleni kokubonga nge-Thanksgiving ngokusebenzisa amaqhinga ambalwa okudla-friendly ngesikhathi seholide.
- Phuza amanzi esikhundleni sewayini ngesikhathi sokudla
- Yeqa isinkwa nebhotela ukuze ugcine igumbi lokudla okuthandayo okuthandayo
- Gcwalisa ama-veggies aphethwe yi-fiber kuqala ukuze uzizwe ugcwele ngokushesha futhi udle konke okuncane
- Khetha inyama emhlophe ye-turkey bese ususa isikhumba ngaphambi kokudla
- Gcwalisa ipuleti yakho kanye futhi ungabuyeli emuva imizuzwana
- Ukuze uthole i-dessert, khetha i-pie ephahleni. Kungaphansi kwama-calories kunezinye izinqumo eziningi ze-dessert.
Khumbula ukuthi ngisho nalezi zikhetho ezinempilo, cishe uzodla amakholori amaningi kunokushisa phakathi nokugijima kuka-5K noma uhambe. Kodwa lokho akusho ukuthi akukho ukubaluleka kokuhlanganyela eTurkey Trot. Ukugijima kuyindlela enhle yokuthuthukisa amandla emzimbeni wakho ophansi, uthuthukise izinga lakho lokuqina nokuzibophezela nabangani nomndeni. Bamba iqhaza ekupheleni koSuku Lokubonga bese ufaka izikhathi ezimbalwa zokuhamba ezihamba phambili noma ukugijimela okufishane ohlelweni lwakho lokusebenza lwamasonto onke ukugcina ukudla kwakho endleleni.