Sezvaunoziva, makoriyori anotengeswa pane rimwe bhizimisi ratinenge tichitarisana naro. Zvechokwadi, nokuda kwekushandisa mari, kushanda muchitoro uye kushambidza zvakasiyana, asi tinofanira kubvisa zvose. Ndeapi ma koriori anoita zvinhu zvisizvo kubva kwatiri, uye zvinogona sei kushandiswa nekubatsirwa nemufananidzo?
Mari yakawanda inopedzwa sei pazuva?
Ngatione kuti ingani kilocalories inoshandiswa patinenge tichiita zvinhu zvakajairika, tisingaendi kune gymini kana kushanda mubindu.
Mangwanani
Pakupfekedza, kushambidza tinotora maminitsi makumi maviri echinguva, uye tinorasikirwa nemitengo 31. Kana mabiko asina kubikwa, zvino mumaminitsi gumi zvinotora 8 kilocalories. Bvudzi remusoro rinotora maminitsi gumi nemashanu, uye rinotora 35 kilocalories.
Rwendo rwokuenda kubasa uye kumusha kutyaira motokari inotora awa uye ichaponesa 101 kilocalories. Kushanda pamakombiyuta inotora zvakaenzana, uye kana iri maawa masere, unogona kurasikirwa ne808 kilocalories.
Kudya
Zvokudya, hazvititori nguva imwe chete, asi maminitsi makumi maviri, uye isu tinorasikirwa ne16 kilocalories. Paunenge usingadi kumhanyira chero nguva panguva yekuzorora, kana cafe iri maminitsi mashanu kubva pabasa, ipapo patafura mu cafe iwe unogona kugara nguva yose yemasikati, kutaura nevanoshanda navo kana neshamwari, uye kurasikirwa makumi manomwe kilocalories.
Mushure mebasa, tinoderedza, tinogadzirira kudya kwemanheru, tinodya, tinotora. Inopedza 90 kilocalories.
Uyewo muhupenyu hwedu hwezuva nezuva hunosanganisira kugadzirisa mubhedha, kushambidza ndiro, kutaura kwefoni nehama kana shamwari, kuverenga bhuku, uye izvi zvose zvatinoshandisa 50 kilocalories. Inenge zana kilocalories inorara, kana iri maawa manomwe ane utano hwakasimba. Zvose tinowana 1309 kilocalories.
Asi isu tinowedzera maminitsi makumi matatu emangwanani kumabasa ezuva nezuva, 150 kilocalories, rwendo rwekutengesa kwemasikati, izvo zvakatora hafu yeawa yekudya kwemasikati, kune imwe zana kilocalories. Mamwe manheru anofananidzira manheru makumi matatu ekuchenesa muimba, imomo, pano tichava guruva, 80 kilocalories yaenda, kusungira kweawa, inotora makumi manomwe kilocalories. Kana vhiki ichange ichibatanidzwa muawa yeerobics, ipapo tose tichashandisa 1600 kilocalories.
Maoriro uye kusurukirwa
Zvose izvo zvakanyorwa pamusoro apa zvakanyorerwa mumwe nomumwe wedu, uye kunyange iwe uri workaholic, uye hakuna mwana kana murume ari pedyo newe, unongoraramira iwe uye usina mhuri. Izvi hazvisi nguva dzose, uye izvi zvinoratidzwa mumamiriro edu ezvinhu uye chimiro.
Semuenzaniso, kutsvoda kwenguva refu kuchachengetedza 50 kilocalories, uye zvepabonde zvichachengetedza 200 kilocalories. Zvinotarisa kuti usiku hune rudo kana mashomanana kutsvoda pazuva uye tichazadza nehuwandu hwezuva nezuva hwe1800 kana 2000 makori. Kana pasina rudo, zvakanaka. 200 kana 400 kilocalories inogona kushandiswa kana iwe uchidzvoka muchikwata kwemaawa 1 kana 1.5 neshamwari, uye panguva imwechete iwe unogona kuwana iwe unofarira.
Mufambi wemaminitsi makumi matatu nematatu uchakubvumira kudya chidimbu chetiroti mu 100 kilocalories, kana kubvisa manheru ekudzidzira kana manheru ekuchenesa.
Calorie kushandiswa uye mwana
Upenyu hwomukadzi hune simba hunochinja kuonekwa kwomwana. Kune amai vanoyamwisa, unoda mazana emakilomendi mazana mashanu kupfuura zvaivepo kare, asi kunetseka kwakawira pamafudzi ake kuchafukidza izvi zvakasara.
Kunyanya kudya mwana kunoda 141 kilocalories paawa, uye pakutanga kweupenyu vamwe vana vanodya kwemazuva.
Kana iwe uchifamba nemwana uri mumutsetse, iwe uchabvisa 151 kilocalories, uye kana ukasungirira mumaoko ako kweawa, iwe ucharasikirwa 188 kilocalories. Gare gare, apo iwe unotamba nemwana akwegura, ipapo imwe hafu yeawa iwe ucharasikirwa 150 kilocalories. Uye nenzira iyo anokura, iwe uchaenderera mberi kumitambo yakawanda, iwe unofanirwa kumhanyira uye kumhanyira pamwana nemwana, uye maminetsi makumi matatu oga oga uchataura kuti unobatsira mazana maviri emakirini.
Asi panguva iyoyo, kuyamwisa kunogona kumira, izvo zvinoreva kuti tinoda zviduku zvishoma zvekudya. Uye izvi zvose zvinofanirwa kuverengwa, kuitira kuti mushure medu tisingafaniri kushamisika, sei tisingaregi kuora kana tichiita mararamiro anoshanda. Zvichida, iwe unoda kuderedza caloric zvinyorwa zvemazuva ese. Usakanganwa kuti patinotarisira mwana, hatisi kupedza mumugwagwa, kuenda kubasa uye kumashure, 909 kilocalories. Panove nemikana shoma yemitambo nekutenga. Nhare dzefoni, kufamba uye zvichingodaro dzichaderedzwa.
Asi pachava nenguva yakawedzerwa yokushambidza mwana, kupfeka, kubika, kuwedzera, kazhinji zvichave zvakakodzera kuchenesa imba. Izvi ndizvo zvaticha "ruramisa" marori asina kushandiswa pabasa.
Iwe unogona kuderedza uremu
Kana kusurukirwa chiri chiitiko chekumanikidzirwa kwemazuva anotevera kana chisarudzo chakanaka, ipapo kushandiswa kwema-calorie kuchave pavhiki. Musi woMugovera mangwanani tinotanga kuchenesa imba, uye ipapo awa yebasa rakadaro ichatiponesa kubva ku203 kcal. Hazvifaniri kunge zviri nyore, asi kuchenesa zvakakwana, zvaunogona kuita manheru. Izvi zvinosanganisira kuputira magirazi uye magirasi, kushambidza pasi uye mahwindo, kuchenesa mapuranga, zvinodikanwa kuti nenzira iyi, "kusunguka" mamwe mapaundi.
Mushure mokudya kwemasikati tinoenda kunotenga zvokudya muchitoro kwevhiki. Iawa yebasa iri inotora makiromita 150 kubva kwatiri.
Musi weSvondo tinofamba netsoka, nguva yekufamba kwakadaro ichatiponesa kubva kune mazana maviri kana 250 kilocalories, kana kana ukasvitsa bhasikoro pamhanho yemakiromita 14 neawa, izvi zvichatiponesa kubva ku 300 kilocalories paawa.
Kana uine bindu, bindu, kugara kwezhizha, zvino tichazotumira Svondo kuronga kumabhedha. Zvichienderana nekumhanya kwebasa, uye rudzi rwebasa rwedu runoita munyika, mabasa emunyika anoshandisa awa imwechete kubva pa100 kusvika ku300 kilocalories.
Zvokudya, Count Calories
Apo yakazojekesa zvatiri kushandisa uye kuti zviyero zvakawanda sei, hazvisi zvakaoma kuverenga kana tsika yakasara yekurema kwekureruka inoonekwa, kana kushandiswa kunowedzera kushandiswa. Apo iwe unoda kuti utaure mutsara unoti "Handidi kudya, ndinosvetuka segoroki murwi gumbo, uye ndinowedzera," zvino ndinoda kushandura nyaya idzi mumakoriyori. Zvichida munhu anongopfuura-kudya, kana kuwedzeresa kunetseka kwavo, saka munyaya yekutanga anofanira kuderedza mararamiro ezvokudya zvake, kana kungotamira zvimwe. Uyezve kuedza kurasikirwa kunotanga.
Ndezvipi mashandisi ezuva nezuva anodiwa nemunhu mumwe nomumwe? Mazhinji emakirori atinoshandisa mumigwagwa - kutenga, kudzidza, basa, kuita zvekuita uye mabasa epamba. Kutenda kunyaya iyi, tichakwanisa kuverenga zvatichazoita zuva rekushanda. Asi pane zviitiko zvatinoshandisa simba rakawanda, uye hatizivi nezvazvo.
Imwe nzira yakadai, iyi inokosha metabolism, ndiyo inonzi inonzi metabolism mumuviri pazororo. Iyi simba rinoshandiswa kupa mabasa emabasa anokosha - itsvo, mapapu, mwoyo, uropi nevamwe. Kushandisa zviyero zvakasiyana nematafura, vanodya mishonga vanoverenga chidimbu chemagetsi. Kuti muve nemba yekuverenga simba rekushandisa, unofanira kuziva kuti munhu anoshandisa kilocalorie 1 kilogram yehuremu neawa. Mukadzi wechidiki anorema makilogiramu makumi matanhatu anoda kutsigira hupenyu hwemuviri munzvimbo yezororo 1440 kilocalories.
Nzira yechipiri inokosha inogadzirwa nekudya uye kufanana kwezvokudya. Kubva pakuti iwe unodya ma-carbohydrates, mafuta, mapuroteni, izvi zvinopedza simba rakasiyana. Pakushandiswa kweprotein 40% inoshandiswa kushandiswa. Uye mutumbi unopedza 5 kana 7% chete pamagetsi uye kudya kwemafuta uye makhahydrates. Nokudaro, avo vanoda kutapudza muviri, zvinowedzera kubatsiri kudya kudya kweprotein.
Kuti uve wakanyanya kufadza uye nyore kuverenga makoriro aunopedza, unogona kushandisa tafura.
Rudzi rwebasa
Shanda muhofisi - 87 kcal paawa
Kunyora pamakombiyuta - 140
Shanda pane kombiyuta - 101
Shanda sechiremba wekusimbisa - 294
Daily routines
Utano Hwevanhu - 93
Kupfekedzwa nekudzvinyirira - 93
Kudya kumira - 93
Kugara zvokudya - 47
Kubhadhara miviri yakasimba - 300
Dacha
Kusvetwa kwemasese - 200
Zvibereko zvekuunganidza - 320
Kushanda mubindu - 135
Kusunga masora matsva - 230
Kuwedzera kwevhu hwegore rapera - 300
Kubvunzwa kwemabhedhi - 320
Kushandisa matafura aya, unogona kudzidza kuti iwe unogona sei kukurumidza kupisa makorikori akawandisa, uye uunze nhamba yako mukuronga.