Mangaki amakhalori ongawadla ngosuku ukunciphisa umzimba

-Delile

• Inani lamakhalori asetshenzisiwe ekusebenzeni ngokomzimba
• Ngoba ukwehla kwesisindo kuba nzima

Ukwehla nge-1 kg ngesonto kuyadingeka ukunciphisa i-1100 kcal ibe ukusetshenziswa okujwayelekile kwansuku zonke, okulingana nezitsha ezi-2 ezinezipuni eziyi-5 zelayisi + 2 wezipuni zobhontshisi 150 g wenyama + yesaladi.

Ukwehlisa i-1100 kcal ngosuku ngeviki kuholela enanini eliphelele lama-7700 kcal, inani elihambelana nenani lamakhalori agcinwe ku-1 kg wamafutha omzimba.

Kodwa-ke, ukufinyelela kuleli zinga lokwehliswa kwekhalori ekudleni imvamisa kuyinselelo enkulu, ngakho-ke kuyadingeka nokwenza umkhuba womzimba ukukhulisa ukushiswa kwama-calories nokusheshisa imetabolism.

Ngokuya ngomphumela wesibali, ama-kcal ayi-1100 kufanele ancishiswe, futhi umphumela wokugcina uhambelana nenani lama-khalori okumele asetshenziswe ngosuku ukufeza ukuncipha kwesisindo okufunwayo.

Inani lamakhalori asetshenzisiwe ekusebenzeni ngokomzimba

Ukusiza ukushisa ama-calories nokunciphisa isisindo, isu elihle ukukhulisa umkhuba wokuzivocavoca umzimba, okusheshisa imetabolism futhi kukhuthaze ukushiswa kwamafutha.

Ngokwesilinganiso, umuntu onama-60 kg usebenzisa ama-calories angama-372 lapho eqeqesha ihora elilodwa lokuqeqeshwa, kanti umuntu one-100 kg usebenzisa cishe ama-600 kcal ukwenza lo msebenzi ofanayo. Lokhu kungenxa yokuthi lapho isisindo sisikhulu, iba namandla imizamo yomzimba yokwenza umsebenzi ofanayo nokuqinisekisa umoya-mpilo nezakhi zomzimba kuwo wonke amaseli.

Faka idatha yakho kwisibali esilandelayo bese ubona ukuthi mangaki amakhalori owasebenzisayo ukwenza imisebenzi ehlukahlukene yomzimba:

Kubalulekile futhi ukukhumbula ukuthi uma inani lemisipha likhula kakhulu emzimbeni, ukusetshenziswa kwamandla komuntu kukhula kakhulu, njengoba isisindo semisipha sisebenzisa ama-calories amaningi kunamafutha okumele agcinwe emzimbeni.

Ngoba ukwehla kwesisindo kuba nzima

Ukwehla kwesisindo kuba nzima ngokwengeziwe ngoba lapho kwehliswa isisindo, ukusetshenziswa kwamandla emzimbeni nakho kuyehla, ngoba umzamo wokugcina umzimba ka-80 kg ungaphansi komzamo wokugcina umzimba we-100 kg, ngokwesibonelo.

Ngaphezu kwalokho, imetabolism ibuye inciphise ukukhula ngeminyaka, ngakho-ke kuvamile ukuba nobunzima bokulahlekelwa isisindo njengoba ukhula. Ukuze unqobe lobu bunzima, kuyadingeka ukuthi ulungise indlela odla ngayo futhi wandise umkhuba wokuzivocavoca umzimba, ngoba lokhu kugcina imetabolism isebenza futhi kwandisa inani lemisipha emzimbeni, lisize ekunciphiseni nasekulawuleni. Ukusiza ekwehliseni isisindo, funda ngokudla okungu-7 okusheshisa imetabolism.