Teburin kuzarin kalori don ayyukan motsa jiki daban-daban

Don sanya jiki cikin tsari da rasa ƙarin fam biyu, ba lallai bane a ci abinci, ya isa ya ƙona sama da adadin kuzari 2 dubu a rana. Tare da irin wannan horo, canje-canje zasu zama sananne bayan makonni da yawa na horo.

Daga cikin wasu abubuwa, a lokaci guda, jiki ba kawai rage nauyi yake ba, har ma an ƙara narkar da ƙwayar tsoka, yana ba da siffar 'yan wasa. Mataki na farko shine yin nazarin teburin mai cin kalori don zaɓar atisaye mafi dacewa ko ɗakunan gidaje da fara motsa jiki.

Nau'ukan jikin mutum

A matsakaita, matsakaici namiji yana buƙatar cinye kusan adadin kuzari dubu 2.5 a rana, kuma mata suna buƙatar dubu 2. Koyaya, wannan ƙididdiga ce kawai don a ƙayyade adadin kcal da ake buƙata daidai. kuna buƙatar lissafin su ta amfani da nauyin dabara + 6.25 x tsawo - shekaru 4.92 - 161.

Don samun nasarar saiti mai dacewa, bushewa da rasa nauyi mai yawa, kuna buƙatar ƙona 20% ƙarin adadin kuzari daga adadin da aka ɗauka.

Nau'in tsarin kowane mutum ma yana da mahimmanci, akwai 3 cikin su gaba ɗaya:

1. Ectomorph - don irin wannan yanayin, siraran, dogayen gaɓoɓi da mafi ƙarancin kitsen mai mai asali suna daga ciki. Wannan nau'in yana ƙona kitse da sauri fiye da sauran nau'ikan.
2. Endomorph - ya banbanta da sauran nau'ikan kiba mai yalwata. Calories sun ƙone mafi jinkirin. A dabi'ance, yawanci suna da fuska mai zagaye da kiba.
3. Mesomorph yana ɗaya daga cikin sanannun ilimin kimiyya. Yana cikin ma'anar zinare tsakanin sirara da yawan mai. Mafi kyau duka don ƙona adadin kuzari, motsa jiki shine hanya mafi kyau don haskaka ma'anar tsoka. Kusan ana rubuta allunan ƙona kitse ta amfani da wannan yanayin a matsayin misali.

Teburin kalori mai zafi

Calories suna ƙone yayin ayyuka daban-daban. Amountananan kaɗan daga cikinsu sun ɓace koda lokacin bacci (~ 50 kcal) da karatun littattafai (~ 30 kcal). Duk lokacin da mutum yayi aiki ta kowace hanya, adadinsu ya ƙone.

Tabbas, don samun sakamako mai mahimmanci, bai kamata ku zauna a kan kujera kuna karanta littattafai ba, shiga cikin wasanni yafi tasiri sosai. A wannan yanayin, ba damuwa wanne ne, ba lallai ba ne a yi rajistar gidan motsa jiki.

Wasu daga cikin motsa jiki masu tasiri zaku iya yin kanku, kamar su gudu ko igiya tsalle. Dukansu za su iya ƙone kusan adadin kuzari 700 a cikin sa'a guda na azuzuwan, ba tare da zuwa ko'ina ko kashe kuɗi ba.

Gudu da tafiya

Waɗannan su ne mafi yawan motsa jiki don ƙona adadin kuzari da sanya jiki cikin tsari mafi kyau ko na tsere. Akwai bambance-bambancen da yawa: tsere, tafiya, yin gudu, Nordic tafiya, har ma da sauƙin tafiya na iya ƙona wani adadi mai yawa a jiki.

Ayyuka iri daban-daban

Ana iya ƙona kalori ba kawai ta hanyar yin wasu atisaye ko wasanni gaba ɗaya ba, har ma da ayyukan gama gari. Wasu sana'oi suna ba ka damar ƙona kitse fiye da motsa jiki na musamman.

Wasannin wasanni da motsa jiki

Don saurin sauri da kuma yadda ya kamata ku kawar da nauyin da ya wuce kima kuma ku sami kyakkyawar taimako, zaku iya yin atisaye da wasanni da nufin hakan. Hatta sauƙin nishaɗi na yara da manya, kamar su keke, yana ƙona adadi mai yawa na lalla, yana matse tsokoki da inganta lafiya.

Rawa

Wani babban zaɓi don ƙona calories yana rawa. Kusan kowane irin sa na iya kawo jiki cikin kyakkyawar siga. Dogaro da yawan adadin abubuwa masu wahala a cikin rawa ko ƙarfin, adadin asarar mai yana ƙaruwa.

Yaya za a lissafa kashe kalori don ayyuka daban-daban?

Don yin lissafin asarar adadin kuzari daga wasu motsa jiki, kuna buƙatar kula da tebur na musamman. Daga can, ya kamata ku ɗauki ayyukan da suka fi dacewa kuma ku tsara jadawalin mutum, tsawon lokaci, da jeri. Wannan zai taimaka muku kar ku ɓata lokaci kuma ku tafi kai tsaye zuwa motsa jiki na gaba.

Don fahimtar yawan kuɗin da ake kashewa gaba ɗaya a kowace rana, kuna buƙatar taƙaita dukkan ayyukan. Lambar da aka samu zai zama mai nuna alama kusan. Kuna buƙatar bugun lamba wanda zai zama 20% mafi girma fiye da adadin kuzari da ake cinyewa kowace rana.

Hakanan zaka iya ganin abun ciki na adadin kuzari a cikin wasu abinci a cikin tebur na musamman. Za a iya samun kyakkyawan sakamako ba kawai tare da motsa jiki ba, amma kuma ta hanyar fara cin abinci mai ƙoshin lafiya, wanda ba zai ƙunshi ƙari mai yawa ba.

Don saurin dawo da yanayin gaba ɗaya zuwa al'ada ko cikin yanayin wasanni, kuna buƙatar bin horo koyaushe ko motsa jiki mai ƙarfi. Zai iya zama kowane wasa: wasan gargajiya, rawa, wasan tsere, iyo, wasan motsa jiki, ko tafiya zuwa gidan motsa jiki.

Idan ba kwa son ziyartar wasu sassan, kuna iya shiga don wasanni a gida (tsalle igiya, motsa jiki na yau da kullun) ko a yanayi (gudu, tafiya, tafiya). Za'a iya jujjuya calories mai ƙonawa ta zama wasa ta yau da kullun ta hanyar kunna wasan da kuka fi so (ƙwallon ƙafa, ƙwallon kwando, da sauransu) ko hawa keke, abin birgewa kuma a lokaci guda samun surar ba tare da wata wahala ba.

Kalli bidiyon: HASKEN MUSULUNCI 2. Waazi Daga bakin Sheik Abbakar Imam Gana. (Fabrairu 2025).