Monga mukudziwira, ma calories amagwiritsidwa ntchito pa bizinesi iliyonse yomwe tikulimbana nayo. Inde, kuti ndalama zithe mphamvu, kugwira ntchito mu sitolo ndi kusamba ndi zosiyana, koma tiyenera kuchotsa zonsezi. Kodi ndi zinthu zingati zomwe zimachokera kwa ife, ndipo zingagwiritsidwe bwanji ntchito pothandiza munthuyu?
Kodi ndalama zotere zimagwiritsidwa ntchito patsiku?
Tiyeni tiwone kuchuluka kwa magalimoto omwe timagwiritsa ntchito pochita zinthu zowonongeka, osati kupita ku masewera olimbitsa thupi kapena kugwira ntchito m'munda.
Mmawa
Pa kuvala, kutsuka timatenga pafupifupi mphindi 20, ndipo timataya makilogalamu 31. Ngati kadzutsa sichiphika, ndiye kuti maminiti 10 zimatenga makilogalamu 8. Wokonza tsitsi amatenga mphindi 15, ndipo amachotsa makilogalamu 35.
Ulendo wopita kuntchito ndi panyumba kuyendetsa galimoto moyenera idzatenga ora limodzi ndi kusunga makilogalamu 101. Ntchito pa kompyuta imatenga ndalama zofanana, ndipo ngati tsiku la ora la 8, mukhoza kutaya makilogalamu 808.
Chakudya
Chakudya, sichikutitengera ola limodzi, koma mphindi 20, ndipo timataya makilogalamu 16. Ngati simukufunikira kuthamanga paliponse panthawi yopuma, ngati cafe ndi mphindi zisanu kuyenda kuchokera kuntchito, ndiye pa tebulo mu cafe mungathe kukhala nthawi yonse yamasana, kucheza ndi anzanu kapena abwenzi, ndikutaya makilogalamu 70.
Pambuyo pa ntchito, timaphwanya, timakonza chakudya chamadzulo, tidya, timasamba. Amathera makilogalamu 90.
Kuchita kwathu tsiku ndi tsiku kumaphatikizapo kukonzanso bedi, kutsuka mbale, kukambirana kwa foni ndi achibale kapena mnzanga, kuwerenga buku, ndi zonsezi timagwiritsa ntchito makilomita 50. Makilomita pafupifupi 100 amapita kukagona, ngati maola 7 ali ndi thanzi, amphamvu. Tonse timapeza makilomita 1309.
Koma timapereka maminiti makumi atatu ndi atatu a mmawa kuti tichite ntchito za tsiku ndi tsiku, makilomita 150, ulendo wopita kumadzulo, zomwe zinatenga theka la ora la masana, ndilo makilomita 100. Mdima wamakono wophiphiritsira wamaminiti makumi atatu ndikukonzekera m'nyumbayi, pomwepo padzakhala phulusa, malo okwana 80 apita, kusindikiza kwa ola limodzi, amatenga 70 kilocalories. Ngati sabata lidzagwiritsidwa ntchito mu orabics ola limodzi, ndiye kuti tonse tidzakhala ndi makina 1600.
Zikhala ndi kusungulumwa
Ziwerengero zonse zomwe zalembedwa pamwambazi zalembedwa kwa aliyense wa ife, ngakhale ngati ndinu workaholic, ndipo palibe mwana kapena mwamuna wanu pafupi ndi inu, mumangokhala nokha komanso mulibe banja. Izi siziri choncho nthawi zonse, ndipo izi zimawonetsedwa mu chikhalidwe chathu ndikuwonekera.
Mwachitsanzo, kupsompsona kwachisoni kudzapulumutsa makilogalamu 50, ndipo kugonana kudzapulumutsa makilogalamu 200. Zimakhala kuti usiku wa chikondi kapena opsompsonana patsiku ndipo tidzakambirana ndi mlingo wa tsiku ndi tsiku wa 1800 kapena 2000 calories. Ngati palibe zomwe mumakonda, ndizo zabwino. Mitundu 200 kapena 400 ikhoza kugwiritsidwa ntchito ngati mukuvina mu kampu kwa maola 1 kapena 1.5 ndi anzanu, ndipo panthawi yomweyi mukhoza kupeza zomwe mumakonda.
Kuyenda kwa mphindi 30 ndi galu kudzakulolani kudya chokoleti mu makilogalamu 100, kapena kuchotsa machitidwe oyambirira kapena kuyeretsa madzulo.
Kugwiritsa ntchito kalori ndi mwana
Moyo wa mkazi umasintha kwambiri maonekedwe a mwana. Kwa mayi woyamwitsa, mukufunikira makilogalamu 500 kuposa kale, koma nkhawa zomwe zagwera pamapewa ake zidzaphimba izi.
Kudyetsa mwana kumatenga maulendo 141 pa ora, ndipo kumayambiriro kwa moyo ana ena amadya masiku.
Ngati mukuyenda ndi mwana mumsewu, mumachotsa makilogalamu 151, ndipo ngati mutayika m'manja mwanu kwa ola limodzi, mutayala makilogalamu 188. Pambuyo pake, mukasewera ndi mwana wakula, ndiye kuti theka la ola limodzi mudzataya makilogalamu 150. Ndipo mwa njira yomwe amakulira, mupitiliza kuchita masewera olimbitsa thupi, mumayenera kuthamanga ndi kudumphira pa mwanayo, ndipo pamphindi iliyonse 30 mungayambe kubwereza makilomita 200.
Koma panthawiyi, kuyamwitsa kungayime, zomwe zikutanthauza kuti timafunikira makilogalamu ochepa kuti adye. Ndipo zonsezi ziyenera kuganiziridwa, kotero kuti tisadabwe, chifukwa chiyani sitimeta thupi ngati timakhala ndi moyo wokhutira. Mwachidziwikire, muyenera kuchepetsa caloric zomwe zili tsiku ndi tsiku. Musaiwale kuti pamene tisamalira mwana, sitimathera pamsewu, kupita kuntchito ndi kubwerera, makilogalamu 909. Padzakhala mipata yochepera masewera ndi kugula. Kuimbira foni, kuyenda ndi zina zotero kudzachepetsedwa.
Koma padzakhala nthawi yowonjezera yosamba mwana, kuvala, kuphika, kusindikiza, kawirikawiri kudzakhala kofunikira kuyeretsa nyumbayo. Izi ndi zomwe "tidzatsimikizira" zomwe sizinagwiritsidwe ntchito pa ntchito.
Mukhoza kulemera
Ngati kusungulumwa kuli kukakamizidwa posachedwa kapena posankha, ndiye kuti kugwiritsira ntchito makilogalamu osakanizidwa kumapeto kwa sabata. Loweruka m'mawa timayamba kuyeretsa nyumba, ndipo ora la ntchito yotero lidzatipulumutsa ku 203 kcal. Siziyenera kukhala zophweka, koma kuyeretsa bwinobwino, zomwe mungachite madzulo. Izi zikuphatikizapo kupukuta magalasi ndi magalasi, kutsuka pansi ndi mawindo, kuyeretsa zowonongeka, ndikofunikira kuti "kusungunula" mapaundi owonjezera.
Tikamaliza chakudya chamasana timapita kukagula chakudya m'sitolo kwa sabata. Ola la ntchitoyi imatenga miyezi 150 kuchokera kwa ife.
Lamlungu timayenda mofulumira, nthawi ya kuyenda koteroko imatipulumutsa ku magalimoto 200 kapena 250, kapena ngati mutakwera njinga pamtunda wa makilomita 14 pa ora, izi zidzatipulumutsa ku ma kilomita 300 pa ola limodzi.
Ngati muli ndi munda, munda, malo okhala m'nyengo ya chilimwe, ndiye kuti tidzasintha Lamlungu ndikukonzekera mabedi. Malingana ndi msinkhu wa ntchito, ndi ntchito ya mtundu wanji yomwe timachita m'dzikoli, ntchito za dziko zimadya ora lililonse kuchokera ku makilomita 100 mpaka 300.
Zakudya, Kuwerengera Kalori
Tikadziwika bwino momwe timagwiritsira ntchito komanso kuchuluka kwa makilogalamu, sizili zovuta kuwerengera ngati chikhalidwe cha kulemera kwa thupi chimawonetsedwa, pamene kumwa mowa kwambiri kumagwiritsidwa ntchito. Pamene mukufuna kunena mawu akuti "Sindinadye, ndimayang'ana ngati gologolo mu gudumu, ndipo ndimakhala wonenepa," ndiye ndikufuna kutanthauzira nkhanizi mu makilogalamu. Mwinamwake munthu amangopitirira-kudya, kapena kukokomeza nkhawa zawo, ndiye pa choyamba akuyenera kuchepetsa zakudya za caloric, kapena kungosunthira zambiri. Kenaka ndondomeko yotaya thupi imayamba.
Kodi mphamvu za tsiku ndi tsiku zimakhala zotani kwa munthu aliyense? Ambiri omwe timagwiritsa ntchito pamsewu - kugula, kuphunzira, ntchito, zosangalatsa komanso ntchito zapakhomo. Chifukwa cha nkhaniyi, tidzatha kuwerengera zomwe titi tichite tsiku la ntchito. Koma pali njira zomwe timagwiritsira ntchito mphamvu zambiri, ndipo sitikudziwa za izo.
Njira imodzi yotereyi, yomwe imayambitsa matendawa, imatchedwa "metabolism" mu thupi lopumula. Mphamvu izi zimagwiritsidwa ntchito popereka ntchito za ziwalo zofunika - impso, mapapo, mtima, ubongo ndi ena. Pogwiritsira ntchito miyeso yeniyeni ndi matebulo, zakudya zopatsa thanzi zimayesa kuchuluka kwa kayendedwe kamadzimadzi. Kuwerengera kwanu kwa ndalama zamagetsi, muyenera kudziwa kuti munthu amagwiritsa ntchito kilocalorie imodzi pa kilogalamu ya kulemera pa ola limodzi. Mayi wina wolemera makilogalamu 60 ayenera kuthandizira moyo wa thupi mu mpumulo 1440 kilograms.
Njira yachiwiri yofunikira ndi kuyamwa ndi kusakaniza chakudya. Kuyambira mukudya chakudya, mafuta, mapuloteni, njirayi imagwiritsa ntchito mphamvu zosiyana. Pogwiritsa ntchito mapuloteni 40% amagwiritsidwa ntchito. Ndipo thupi limagwiritsa ntchito 5 kapena 7 peresenti pa digestion ndi chimbudzi cha mafuta ndi chakudya. Choncho, omwe akufuna kulemera, ndizopindulitsa kwambiri kudya zakudya za mapuloteni.
Kuti mukhale osangalatsa komanso ophweka kuwerengera ma calories, mungagwiritse ntchito tebulo.
Mtundu wa ntchito
Gwiritsani ntchito muofesi - 87 kcal pa ora
Kusindikiza pa kompyuta - 140
Gwiritsani ntchito pakompyuta - 101
Gwiritsani ntchito ngati wodwala misala - 294
Zochitika tsiku ndi tsiku
Ukhondo Waumwini - 93
Kuvala ndi kusokoneza - 93
Kudya kuyima - 93
Kukhazikitsa chakudya - 47
Kulipira mizere - 300
Dacha
Kutchera udzu - 200
Zipatso zokolola - 320
Kugwira ntchito m'munda - 135
Kubzala namsongole watsopano - 230
Kuchotsedwa kwa udzu wa chaka chatha - 300
Kufukula mabedi - 320
Pogwiritsa ntchito matebulo awa, mungaphunzire momwe mungathere mwamsanga ma calories owonjezera, ndi kubweretsa chiwerengero chanu.