Kodi mungatani kuti muwotche mofulumira?
Ngati mwataya luso lanu lapitalo, muyenera kulimbikitsa kukumbukira kukumbukira:
- Yambani pakati pa chingwe, ngati zogwirira ntchito zikufika pa msinkhu wa mapewa, ndiye chingwe chili kwa inu.
- Musagwiritse ntchito mopambanitsa katunduyo, pokhapokha padzakhalanso ziwalo ndi zopweteka mu minofu. Ma calories amawopa kwambiri, simukusowa kuyendetsa galimoto nokha ndipo adzakubwezera chifukwa cha mankhwala.
- Kuwombera chingwe ndibwino kwambiri simulator, imalimbitsa mtima ndi kupuma, simukuyenera kutenga nawo mbali zowumphira zovuta. Ndi bwino kudumpha pansi, kukankhira mapazi onse. Landani pamapiko a zala zanu ndi mofatsa ngati n'kotheka.
- Chingwe chotchuka ndi "mabelu ndi mluzu" ndi zotchuka, zomwe zingathe kuwerengera ndalama zomwe zimagwiritsidwa ntchito komanso kudumpha. Njirayi ikuwonekera pamene mukuchepera.
Monga tikudziwira, makilogalamu amagwiritsidwa ntchito pa chilichonse chimene timachita. Pa kuwonongeka kwamagetsi ntchito mu sitolo ndi kusamba ndi zosiyana, koma ife tiyenera kuwerengera ndi kuchotsa kwa tsiku, ndiyeno, ndi zina. Ndi ndalama zochuluka bwanji zomwe zimachotsa bizinesi yamba, ndi momwe mungagwiritsire ntchito ndi phindu kwa chiwerengerocho. Kodi ndi tsiku lanji lomwe timagwiritsira ntchito mankhwala osokoneza bongo pamene tikuchita zinthu zowonongeka, osagwira ntchito m'munda komanso osachita masewera olimbitsa thupi?
Mmawa
Timagwiritsa ntchito makilogalamu 31 kuti tiveke ndi kusamba. Ngati kadzutsa sichiphika, ndiye kuti 8 makilogalamu apita. Wokongola tsitsi amatenga makilogalamu 35. Ulendo wa galimoto kupita kuntchito ndi kunyumba udzapulumutsa ku makilogalamu 101. Kugwira ntchito pa kompyuta kudzatengedwa chimodzimodzi, ndipo kwa maola 8 pa tsiku mukhoza kutaya makilogalamu 808.
Chakudya
Titatha chakudya chamasana, timataya makilogalamu 16. Ngati cafe ndi mphindi zochepa kuchoka kuntchito, titakhala pansi ndi abwenzi ku cafesi nthawi yonse yamasana, timataya makilogalamu 70.
Pambuyo pa ntchito, timaphwanya, timakonza chakudya chamadzulo, timadya chakudya komanso timasamba. Izi zimatenga makilogalamu 90. Muzochita zathu za tsiku ndi tsiku kumaphatikizapo kuwerenga buku, kuyankhula ndi abwenzi ndi abwenzi, kutsuka mbale, kupatsa mafuta pabedi, totenga 1309 kilocalories.
Zochitika za tsiku ndi tsiku tidzakhala ndikuwonjezera masewera olimbitsa thupi, zidzakhala 150 magalimoto, ulendo wobulitsira chakudya chamadzulo, izi ndi 100 kilocalories. Kuyeretsa, fumbi lidzayeretsedwa pamenepo, tidzitsuka, lidzatenga makilogalamu 80, kuyanika kudzatenga makilogalamu 70. Ngakhale ngati sabata ikhoza kuchita ora la aerobics, ndiye kuchotsa 1600 kcal.
Zikhala ndi kusungulumwa
Mawerengedwe onse kwa omwe ali ovuta kwambiri, komanso kwa wina amene alibe mwana, banja, ndipo mumangokhala nokha. Koma sikuti nthawi zonse zimachitika, mwachitsanzo, kupsompsona kwachisangalalo kukupulumutsani ku 50 kilocalories, ndipo kugonana kudzapulumutsa makilogalamu 200. Zotsatira zake, zimatha, kumpsompsonana patsiku ndi usiku, mwachikondi, tidzasunga mlingo wa tsiku ndi tsiku wa 2000 kilocalories. Ngati palibe wokondedwa, ndiye kuti palibe chowopsya, magalimoto 200 kapena 400 angathe kugwiritsidwa ntchito ngati mutakvina ndi abwenzi mu gululi kwa ola limodzi ndi theka, kapena mungapeze wokondedwa wanu kumeneko.
Kugwiritsa ntchito kalori ndi mwana
Mkaziyo amamasintha moyo ndi kubweranso kwa mwanayo. Kwa mayi woyamwitsa, mukufunikira makilogalamu 500 kuposa kale, koma nkhawa zomwe zagwera pamapewa ake zidzaphimbapo. Kudyetsa mwanayo kumatenga 141 kilocalories, ndipo kumayambiriro kwa moyo, makanda nthawi zambiri amadya.
Ngati muyenda ndi mwana mumsewu, mudzatayika makilomita 151, ndipo ngati muvala mwana m'manja mwanu kwa ola limodzi, muchotsa makilogalamu 188. Pambuyo pake, mukamasewera ndi mwana wamkulu, ndiye kuti mphindi 30 iliyonse idzataya makilogalamu 150. Ndipo okhwima kwambiri, masewerawa adzakhala achangu komanso othandiza, muyenera kulumpha ndi kuthamanga ndi mwanayo, koma theka la ola limodzi mudzagawana ndi makilomita 200.
Panthawi imeneyo, kuyamwitsa kudzaima, kotero muyenera kudya zakudya zochepa pamodzi ndi chakudya. Zonsezi ziyenera kuganiziridwa, kuti tisadabwe, ndipo ngati tikutsogolera moyo wokhutira, koma pazifukwa zina sitikulemetsa. Muyenera kuwerengera ndi kuchepetsa kalori wokhutira tsiku lililonse. Tsopano ife timasamala mwanayo, musati mupite kukagwira ntchito uko ndi kumbuyo, musati muwononge ndalama, ndipo izi ndi 909 kilocalories. Padzakhala mipata yochepera masewera ndi kugula. Kuyenda, kukambirana kwa foni, ndi zina zotero kumachepetsedwa koma nthawi yotsalira, kuphika, kuvala, kusamba mwana idzawonjezeredwa, nthawi zambiri kudzakhala kofunika kuyeretsa. Pano ife tonse timamvetsa kuti sizinagwiritsidwe ntchito pa ntchito.
Kutentha Mafuta ndi Mafuta
Ngati kusungulumwa kwaposachedwa ndi chisankho kapena tsogolo labwino, ndiye kuti calories idzakhala yoperewera chakudya chakumapeto kwa sabata. Loweruka m'mawa tidzatha kuyeretsa m'nyumba ndi ola la ntchitoyi tidzatha kuchotsa makilogalamu 203. Izi zidzakhala kuyeretsa kwathunthu, zomwe tidzachita madzulo. Kuyeretsa kwa ma plumbing, kusamba mawindo ndi pansi, mawindo ndi magalasi, kupukuta galasi, motero, mafuta owonjezera adzasungunuka, ndipo mafuta owonjezera adzatenthedwa. Mutatha chakudya chamasana, pitani ku sitolo ndipo tidzatenga chakudya sabata lonse, ora la ntchitoyi limatenga miyendo 150. Lamlungu, kuyenda pamapazi, kwa ola limodzi, tidzachotsa 200-250 kcal, kapena tikwera njinga pamtunda wa makilomita 14 pa ora, kotero tizitha kuchotsa makilogalamu 300 pa ola limodzi. Mayi wamng'ono wolemera makilogalamu 60 amafunikira 1440 kilocalories.
Ngati muli ndi munda, dacha, munda, ndiye kuti tidzasintha Lamlungu likukonzekera kudziko. Malingana ndi mtundu wanji wa ntchito yomwe tikugwira komanso paulendo wa ntchito, kwa ola lililonse la ntchitoyi timataya makilogalamu 100-300. Timasulira zochitika zonse mu kilocalories, munthu akhoza kukwezera chisamaliro chake kapena kudya mopitirira muyeso, ndiye muyenera kuchepetsa zakudya zamtundu wa caloric kapena kusuntha zambiri, ndiyeno kuyambanso kutaya thupi kumayamba. Ndipo amene akufuna kutaya thupi, muyenera kudya zakudya za mapuloteni.
Tsopano tikudziwa momwe tingathere mwamsanga mafuta ndi ma calories. Sungani zambiri, yang'anani, idyani masamba ndi zakudya zamapuloteni, muwerenge mafuta.