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Ukuzivocavoca kwekhalori okungama-3500 - ungaxazulula kanjani

Kungenzeka yini ukushisa ama-calories angama-3500 ngosuku?

Kumeleashise ama-calories angama-3500 ngosukuukulahla iphawundi eyodwa ausuku, futhi udinga noma yikuphi phakathi kuka-2000 no-2500ama-caloriesphakathi kuusukuuma wenza imisebenzi yakho ejwayelekile. Lokho kusho ukuthi udinga ukuzilambisa ngokupheleleusukunokuzivocavoca okuningi njengokulahlekelwa okuseleama-calories. Lokhu cishe akunjalokungenzeka.UDisemba 2 2020



'Umthetho wamakholori angu-3 500 ngophawundi awulungile' Umzamo wokuqala wokuhlinza odonsa umzimba wawungo-1921 lapho umdansi efuna ukuthuthukisa ukuma kwamaqakala akhe. Udokotela ohlinzayo ngokusobala uklebhule izicubu eziningi kakhulu futhi wabopha imisipha yaqina kakhulu, kwaholela ekutheni i-necrosis, ukunqunywa, kanye necala lokuqala lokuloba lokungalungi emlandweni wokuhlinzwa kwepulasitiki. I-liposuction yanamuhla iphephe kakhulu - cishe isiguli esisodwa kwezingu-5 000 siyabulala, ikakhulu ngenxa yezizathu ezingaziwa - igazi elijiyile emaphashini akho noma ngezimbobo ezithweni zakho zangaphakathi.

I-Liposuction njengamanje ibhekwa njengokuhlinzwa kwepulasitiki okuthandwa kakhulu emhlabeni, futhi imiphumela yayo empeleni iyisimonyo kuphela. Ucwaningo olushicilelwe ku-New England Journal of Medicine luhlolisise abesifazane abakhuluphele ngaphambi nangemva kokulahlekelwa cishe ngamakhilogremu angama-20 amafutha emizimbeni yabo, okuholele ekutheni kwehle cishe u-20% emafutheni omzimba wabo wonke. Imvamisa, ulahla kuphela u-5-10% wesisindo somzimba wakho emafutheni futhi uthola ukuthuthuka okuphawulekayo kumfutho wegazi, ushukela wegazi, ukuvuvukala, i-chole sterol, ne-triglycerides, kepha i-liposuction iyamunca: ayikho kulezi zinzuzo eza ngemuva kwe-liposuction enkulu.

Lokhu kuphakamisa ukuthi amafutha angaphansi kwesikhumba, akuyona inkinga - aze ahlasele nezitho zethu zangaphakathi, njengamafutha abamba imisipha yethu nesibindi. Indlela olahlekelwa ngayo lawo mafutha, amafutha ayingozi, ngokudla ama-calories ambalwa kunalawo owashisayo. Noma ngubani oke wabona Imibukiso Yokulahlekelwa Okukhulu Kunazo Zonke Uyazi ukuthi bakhawulela ama-calories anele futhi basebenzise amakhulu amakhilogremu angalahleka.



Ngokufanayo, kube nezimo ezincwadini zezokwelapha zalokho abanye abakubiza ngokuthi 'ukukhuluphala ngokweqile' lapho abantu belahlekelwe ngamakhilogremu angama-374, ikakhulukazi ngaphandle kosizo lochwepheshe futhi bavinjelwa ekugibeleni ibhayisikili amahora amabili ngosuku ngamakhilogremu ngenyanga kanye neminyaka Nciphisa ukudla okufika kuma-calories angu-800 ngosuku, okuyilokho okucishe kutholakale kwezinye iziboshwa zasekamu lokuhlushwa phakathi neMpi Yezwe II. Ngenkathi u-Oprah edala ukwehla kwesisindo kuthelevishini, wakhipha inqola egcwele amafutha emele amakhilogremu angama-67 awathola ngokudla okuncane kakhulu kwekhalori okulahlekile. Mangaki amakhalori obekufanele awasike ukufeza lokhu ezinyangeni ezine? Bheka izincwadi eziholayo zokudla okunempilo noma uthinte iziphathimandla ezethembekile ezifana neMayo Clinic futhi uzofunda umthetho olula wokwehlisa isisindo: iphawundi elilodwa lamafutha ngama-calories angama-3 500.

Quote from the Journal of the American Medical Association: Ingqikithi yama-calories ayi-3500 alingana nekhilogremu elilodwa lesisindo somzimba, okusho ukuthi uma unciphisa ukudla kwakho ngama-calories angama-500 ngosuku, uzolahlekelwa yiphawundi elilodwa ngesonto. Amakholori angama-500 ngosuku x izinsuku ezingu-7 = ama-calories angama-3500, noma iphawundi elilodwa lamafutha omzimba Umzimba wakhiwe ngamafutha angama-87%, iphawundi elilodwa lamafutha omzimba angaba ngama-395 amagremu amafutha acwengekile. Phindaphinda lokho ngama-calories ayisishiyagalolunye ngegramu ngalinye lamafutha, uthola ukulinganiselwa kwama-calories angu-3 500 ngephawundi ngalinye.

indlela yokufundisa ingane ukugibela ibhayisikili

Iphutha elibulalayo eliholela ekubikezeleni okubabazekayo ngokweqile lokwehla kwesisindo ukuthi umthetho we-3,500 wehluleka ukubheka ukuthi izinguquko ku-equation yekhalori ye-equation balance equation ziholela ngokuzenzakalela kuzinguquko kuma-calories-out, ngokwesibonelo ukwehla isilinganiso semethamo esihambisana nokuncipha kwesisindo esaziwa njengokulungiswa komzimba. Lesi ngesinye sezizathu zesisindo. Cabanga nje, ngokwesibonelo, owesifazane oneminyaka engama-30 ubudala ohleli phansi onobude obumaphakathi onesisindo esingamakhilogremu ayi-150.



Ngaphansi komthetho wamakhalori angu-3 500, uma esika ama-calories angu-500 ekudleni kwakhe kwansuku zonke, wayengalahlekelwa iphawundi ngesonto noma amakhilogremu angama-52 ngonyaka. Eminyakeni emithathu yayizophela. Kungasuka kumakhilogremu ayi-150 kuye ku-6.

Ngokusobala, lokho akwenzeki. Okuzokwenzeka ukuthi esikhundleni sokulahlekelwa amakhilogremu angama-52 ngonyaka wokuqala, mhlawumbe uzokwehla kuphela ngamakhilogremu angama-32 bese ezinza ngamakhilogremu angama-100 ngemuva kweminyaka emithathu yonke. Kungenxa yokuthi udinga amakhalori ambalwa ukuze ube khona njengomuntu omncane.

Kufaka imishini elula, efana nokuthi iHummer iwasebenzisa kanjani uphethiloli omningi kunemoto encane-- cabanga ukuthi kungadinga umzamo ongakanani ukuphuma esihlalweni, uhambe uzungeze igumbi, noma ukhuphuke izitebhisi ezimbalwa Amaphawundi angama-50- Ubhaka ozokhuphuka. Akulula ukwedlula ukuthwala amakhilogremu angama-50 phambi kwakho ulale uphumule, ulale kahle, kunomzimba wakho omncane ongabambelela kuwo njengoba sincipha. Iphawundi ngalinye lezicubu zamafutha elahlekile kungasho ukuthi umzimba wakho kufanele upompe igazi nge-1 km ngaphansi ngomzuzu ngamunye.



Ukuhambisa imizimba ezacile kusetshenziswa amakhalori ambalwa. Ngakho-ke uma wehlisa isisindo ngokudla okuncane, ugcina usudinga ama-s ambalwa. Yilokho umthetho wama-khalori angu-3 500 ongawunaki, noma ucabange ngokuhlukile, indoda engamakhilogremu ayi-200 iyaqala, ama-calories angama-500 ngaphezulu ngosuku.

Kufana nelamula enkulu noma amadonathi amabili. Ngokomthetho wamakhalori angu-3 500, eminyakeni eyishumi wawungaba nesisindo esingaphezu kwamakhilogremu angama-700! Lokho akwenzeki ngoba kusinda, lapho kusha amakhalori amaningi ngokumane nje uhambe uzungeze amalitha ayi-13 kawoyela noma uphethe isaka lamabhora ayi-400 webhotela nxazonke lapho uya khona. Kuthatha cishe amadonathi amabili amandla athe xaxa ukuze nje uphile ngamakhilogremu angama-250, futhi kulapho ayezothela khona ithafa uma ephikelela.

Ngakho-ke ukuzuza kwesisindo noma ukwehla kwesisindo senani lekhalori elinikeziwe noma ukushiyeka ijika elibhebhethekisa ngokuhamba kwesikhathi kunokuba line ngqo phezulu noma phansi. Noma kunjalo, umthetho wama-khalori angama-3500 uyaqhubeka nokuvela. nomagazini bokukhuluphala.

Abaphenyi bezempilo yomphakathi bayisebenzisile ukubala ukuthi zingaki amakhilogremu ezingane ezingalahleka unyaka nonyaka uma, ngokwesibonelo, ukudla kwezingane okudla okusheshayo kushintshaniswa izingcezu zama-apula esikhundleni sezithosi zaseFrance. Babecabanga ukuthi ukudla kabili ngesonto kungahlanganisa cishe amakhilogremu amane ngonyaka. Umehluko wangempela - abacwaningi abaxhaswe yiNational Restaurant Association ngokungangabazeki bakujabulela ukuveza - mhlawumbe bangeza ngaphansi kwesigamu sephawundi, okuphindwe kayishumi ngaphansi komthetho wamakholori angama-3500 ongabikezela.

Ukuzivocavoca nge-abs ebholeni

Kuthatha ukuzivocavoca okungakanani ukushisa ama-calories angama-3500?

Ngokwesilinganiso, izinyathelo eziyi-10 000 zizophuma zibe amamayela ayi-5. Ngakho-ke ucabanga ukuthi unesisindo esingamakhilogremu ayi-180, yebo, ngezibalo ezilula, eziyi-100ama-caloriesx amamayela ama-5 alingana nama-500ama-calories. Ngaphezu kwesonto, lokho kubaAma-calories angu-3 500.Ephreli 27 2016

Kuthatha isikhathi esingakanani ukushisa ama-calories angama-3500?

Ngokuya nge3,500-ikhaloribusa, lokhongabekusho ukuthi uma uzuza lokho 500-ikhaloriukusilela ekupheleni kosuku ngalunye, wenauzolahlekelwa1 lb wamafutha ezinsukwini eziyisikhombisa.Juni 9. Februwari 2020

Yikuphi ukuvivinya umzimba okushisa amakhalori amaningi ngemizuzu engama-30?

Amakholori ashisiwephakathiImizuzu engama-30:

Ngokuvamile, ukugijima kungcono kakhuluikhalori-ukuvivinya umzimba. Kepha uma ungenasikhathi esanele sokuqalisa, unganciphisa i-Zivocavoceungenephezulu-intensity sprints. Umzimba wakho uzosheshashisa ama-caloriesukufuthisa i-Zivocavoce.
Kwangathi i-15, 2019

Mangaki ama-calories okufanele ngiwashise ukuze ngilahle amakhilogremu ama-5 ngesonto?

Uma ufunaulahlekelwe amakhilogremu ama-5phakathi kuisonto, uzokwenza kanjaloisidingoukunciphisa ukudla okudlayo ngo-17,500ama-calories, okuwukushoda okukhulu kwekhalori. Uma unesisindo esingamakhilogremu angama-250, uzokwenza kanjaloisidingoukunciphisa ikhalori lakho lokudla lansuku zonke lifinyelela ku-1,250ama-caloriesngosuku, inani eliphansi kakhulu elilingana nendlala.UDisemba 2 2020

Ngingashisa kanjani ama-calories ayi-1000 ngosuku?

Futhi uma udla okumbalwaama-caloriesfuthiukushaOkuningiama-caloriesngomsebenzi womzimba, wenaulahlekelweisisindo. Ngokuvamile, uma usika ama-500 kuye ku-Ama-calories ayi-1 000 ngosukuekudleni kwakho okujwayelekile, uzoulahlekelwecishe iphawundi elilodwa (0.5 kilogram) ngesonto. Kuzwakala kulula.Disemba 8 2020

Ngabe ukushisa ama-calories angama-300 ngemizuzu engama-40 kuhle?

Ishesha40- kuya ku-45-umzuzucan canukushamayelanaAma-calories angu-300, kuya ngokuthi ulinganisa kangakanani. Ngaleso silinganiso, umuntu ojwayelekile ongamakhilogremu ayi-150 ohamba nsuku zonke angahle alahlekelwe ngaphezudlwana kwephawundi njalo emasontweni amabili. 'Ngeke kuthathe umuntu kusuka kumakhilogremu angama-350 kuya kuma-120,' kusho uHill.

Ngabe ngizohlisa isisindo sokudla ama-calories ayi-1200 ngosuku ngaphandle kokuzivocavoca umzimba?

Ukwakhaikhaloriukusilela kuyadingeka ukuzeukuncipha komzimba. Ukuzisikaama-caloriesngo-500-750ama-caloriesngobausuku, njengoba abanye ochwepheshe bezempilo beluleka, kungenzeka ukuthi bakhuthazeukuncipha komzimba, okungenani esikhathini esifushane. Ucwaningo oluningi lukhombisile ukuthi ukulandela okuphansiikhaloriukudla, kufaka phakathi1,200-ikhaloriukudla,cankhuthazaukuncipha komzimba.Juni 11 Februwari 2020

Ngabe ama-calories angama-300 anele ukushisa usuku?

Abaphenyi bathi ungayithuthukisa impilo yakho ye-metabolic ngokusika njeAma-calories angu-300ukuusukukusuka ekudleni kwakho. Zisho ezincaneikhaloriukunciphisa kungathuthukisa ama-biomarkers wegazi, ushukela wegazi, kanye ne-cholesterol.16 jul. UDisemba 2019

Ingabe kulungile ukushisa ama-calories angama-300 ngosuku?

Isibonelo: Uma usika ama-200ama-calories ngosukukusuka ekudleni kwakho futhikushiswe ama-calories angu-300 ngosukungokusebenzisa, ubungekeulahlekelwecishe iphawundi elilodwa ngeviki. Qhathanisa lokho nezinye izibonelo ezingenhla — ngakho-ke ulahlekelwa isisindo cishe ngesilinganiso esifanayo ngaphandle kokwenza ushintsho olweqisayo ekudleni kwakho noma enkambisweni yokuzivocavoca umzimba.Julayi 27. Februwari 2020

Ngivivinya kangakanani umzimba nsuku zonke ukushisa ama-calories angama-3500?

Ukuze wenze lokhu, kufanele usike ama-calories angama-500 kuya kwangu-700 ngosuku ukuze wehlise isisindo, kanye nokuvivinya umzimba okulungile ukuze ushise amakhalori. Ukwenza ukuzivocavoca okushisa amakhalori angama-3 500 ngosuku olulodwa, noma kunjalo, akuyona into engokoqobo kubantu abaningi. Njengoba iMayo Clinic isho, ukulahlekelwa ngamakhilogremu ayi-1 kuya ku-1.5 ngeviki kuwumgomo ophephile futhi onengqondo.

Ungalahla kanjani ama-calories angama-3500 ngesonto?

1 Ukulingana kuyisihluthulelo. 2 Faka amafutha, amaprotheni, ama-carbs, izithelo nemifino ekudleni kwakho. 3 Zama ukudla phakathi kokuthathu kuya kwesine usuku ngalunye. 4 Cabanga ngezidingo zakho zekhalori ukuhlela ukudla kwakho. 5 Uma uqhubeka uzizwa ulambile ngemuva kokudla, phuza ingilazi yamanzi. 6 Yidla ngehora elifanayo nsuku zonke. Hlola imikhuba yakho yomsebenzi. Izinto eziningi

Ungaqeqesha ngohlelo lokudla lwama-khalori angama-3500?

Ungaqeqesha uze ube luhlaza okwesibhakabhaka ebusweni, kepha uma ungawondli umzimba wakho ngezakhi zomzimba ezifanele usuku ngalunye, awusoze wenza nqubekela phambili yangempela. Qhubeka upheqa futhi uzothola uhlelo lokudla olumangalisayo lwama-khalori angama-3500 ongalusebenzisa ohlelweni lwakho lokwakha umzimba.

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