Izindlela zokushisa ama-calories amaningi nsuku zonke

Uma uzama ukunciphisa isisindo, udinga ukunciphisa ukuthi mangaki ama-calories owadlayo. Kepha ungakhuphula imizamo yakho yokwehlisa isisindo ngokushisa ama-calories amaningi nsuku zonke. Lokhu kwenza kube lula ukususa isisindo esengeziwe.

Noma yiluphi uhlobo lomsebenzi womzimba lusebenzisa amandla. Lapho umsebenzi uthatha umsebenzi omningi, ama-calories owashisayo. Ngisho nokuzamazama kushisa ama-calories amaningi kunokuhlala unganyakazi.

Nakhu ukuqhathanisa kwemisebenzi ehlukene nokuthi mangaki ama-calories umuntu ongamakhilogremu ayi-170 (77 kilograms) angawashisa ngehora.

• Ukuma kusha ama-calories amaningi kunokuhlala (ama-calories ayi-186 uma kuqhathaniswa nama-calories ayi-139).
• Ukuhamba ngejubane elilinganisiwe kusha ama-calories amaningi kunokuma (ama-calories angu-324 no-186 calories).
• Ukuhamba kushesha kusha amakhalori amaningi kunokuhamba okulingene (i-371 calories vs. 324 calories).

Funa izindlela zokukhuthala nsuku zonke. Ngisho nezinguquko ezincane, njengokuma esikhundleni sokuhlala ocingweni, zingashisa kufika kuma-calories ayi-100 ngosuku noma ngaphezulu. Qala ngeziphakamiso ezingezansi uze nemibono yakho.

Hlala ukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala uhlelo olusha lokuzivocavoca ikakhulukazi uma ungakajimi njalo.

1. Sukuma. Imisipha emhlane nasemilenzeni yakho yenza umsebenzi owengeziwe lapho umile. Ukushisa amakhalori amaningi, hamba uye emuva ngenkathi ukhuluma nocingo. Uma unomsebenzi wedeski, bona ukuthi ungalithola yini ideski lokuma, noma ulibambe phezulu, bese usebenzisa ingxenye yosuku umile ngenkathi usebenza.
2. Thatha amakhefu avamile. Abantu abavame ukuthatha amakhefu ekuhlaleni bashisa ama-calories amaningi kunabantu abahlala endaweni eyodwa amahora ekugcineni. Ukuvuka nje uzolula ngokushesha kuzokuqeda isikhathi sakho sokuhlala.
3. Hamba ngaphezulu. Hamba uye endlini yokugezela ngakolunye uhlangothi lwesakhiwo. Ipaki ekugcineni kakhulu kwendawo yokupaka. Yehla ebhasini noma esitimeleni izitobhu ezimbalwa uye phambili uhambe yonke enye indlela. Hlala njalo ubheke izindlela ongangeza ngazo ukuhamba empilweni yakho.
4. Yima ngonyawo olulodwa. Ngenkathi umile, phakamisa unyawo lwakho olungamasentimitha angu-2,5 ukusuka phansi, bona ukuthi ungasibamba isikhathi esingakanani leso sikhundla, bese ushintsha izinyawo. Uzosebenza imisipha yakho yomlenze, imisipha eyinhloko, futhi uthuthukise ibhalansi yakho.
5. Beka izicathulo zakho ekumeni. Lokhu okunye ukuzivocavoca okuhle kokulinganisela. Bona ukuthi ungagqoka yini isokisi, isihlangu, bese ubopha isicathulo sakho ngaphandle kokuvumela unyawo lwakho luthinte phansi.
6. Shesha. Ukuhamba ngokushesha kusha amakhalori amaningi kunokuhamba kancane. Yenza umdlalo ungaboni ukuthi ungafika ngokushesha kangakanani lapho uya khona.
7. Thatha izitebhisi. Uma kufanele ufike esitezi se-11, hamba izindiza eziningi ngangokunokwenzeka, bese uthatha ilifti enye indlela. Ukukhuphuka izitebhisi kungenye yezinto ezilula ongazenza ukushisa ama-calories ngaphandle kokuya ejimini.
8. Hlela amaqembu asebenzayo. Uma unezivakashi ze-BBQ noma idili lesidlo sakusihlwa, qala kusihlwa ngomdlalo we-volleyball, i-badminton, noma umdlalo wevidiyo osebenzayo. Yenza imicimbi yomphakathi isebenze ngokuhlangana ukuya ku-bowling, ukuphonsa imicibisholo, noma ukudlala iphuli.
9. Gqoka idivayisi yokulandelela. Abaqaphi bemisebenzi abagqokekayo bangakutshela ukuthi ubukhuthele kangakanani osukwini olunikeziwe. Ungazibekela umgomo wansuku zonke, noma uthole umngani ukuthi akujoyine emncintiswaneni wobungani. Ukubona ukuthi ukungeza imisebenzi eyengeziwe kungeza kanjani kumiphumela yakho yansuku zonke kungakukhuthaza ukuthi wenze okuningi.
10. Faka umculo. Ukulalela umculo ngenkathi uhamba kungenza umsebenzi ube mnandi kakhulu futhi kususe ingqondo yakho kokwenzayo. Khetha uhlobo lokuzijabulisa, futhi ungakuthola ngamandla unganakile.
11. Bukela kancane i-TV. Umabonakude uhlala ungomunye wemidwebo emikhulu yama-marathon okuhlala. Uma uxhunywe embukisweni othile, vula bese ushaya inkinobho yokuvala ngokushesha nje lapho umbukiso wakho uphela. Ungazama futhi ukuma ngenkathi ubuka noma wenza ama-pushups, ama-crunches, noma ama-squats njalo lapho kuvela ezentengiso. Ukuzivumela kuphela ukubuka umbukiso wakho owuthandayo ejimini kungasiza ukukugqugquzela ukuthi ungene ekusebenzeni kwakho.
12. Yenza ukuthenga kwakho mathupha. Uma uya ngokomzimba esitolo uyothenga, uhamba uye esakhiweni, uthathe izitebhisi, uhambe ngezinyawo, ufinyelele izinto, uphakamise futhi uphathe izikhwama. Qhathanisa lokho nokunyakaza okuncane okubandakanya ukuthenga online.
13. Zenzele. Ukudla okulungiselelwe kwasekuqaleni, iziphehli zeqhwa, imishini yokugibela nokunye okuhle konke kuyizinto ezinhle kakhulu zokonga isikhathi. Kepha njengoba izinto ziba lula, kuba nzima ukulinganisa amakhalori owadlayo namandla owasebenzisayo. Ukupheka kusukela ekuqaleni, ukusika utshani nge-push mower, nokufosholoza ukuhamba konke kukwenza unyakaze. Futhi lapho uhamba ngokwengeziwe, kulapho ushisa khona ngokwengeziwe, futhi uzoba nempilo enhle.

Ukwehla kwesisindo - ama-calories avuthayo; Ukukhuluphala ngokweqile - ama-calories avuthayo; Ukukhuluphala - ukushisa amakhalori; Umsebenzi womzimba - ama-calories avuthayo; Ukuhlala kusebenza - ukushisa amakhalori

I-American Council kuwebhusayithi yokuzivocavoca. Izindleko zekhalori zomsebenzi womzimba. www.acefitness.org/updateable/update_display.aspx?pageID=593. Kubuyekezwe uJuni 7, 2017. Kufinyelelwe ngoJulayi 2. 2020.

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Ukunqoba izithiyo zomsebenzi womzimba. www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html. Kubuyekezwe u-Ephreli 10, 2020. Kufinyelelwe ngoJulayi 2, 2020.

I-Despres JP, i-Larose E, i-Poirier P. Ukukhuluphala kanye nesifo se-cardiometabolic. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 50.

Iwebhusayithi yoMnyango Wezolimo yase-U.S. Umsebenzi womzimba. snaped.fns.usda.gov/nutrition-education/nutrition-education-materials/physical-activity. Kufinyelelwe ngoJanuwari 25, 2021.

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