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Indlela yokusika ama-calories angu-500 ngosuku - ukuthi ungasingatha kanjani

Ungalahlekelwa isisindo esingakanani ngokusika ama-calories ayi-500 ngosuku?

Ngenjwayelo,uma usika ama-500 kuya ku-1,000ama-calories ngosukuekudleni kwakho okujwayelekile,wenaNgizoulahlekelwecishe iphawundi elilodwa (0.5 kilogram) ngesonto.Disemba 8 2020



Sanibonani nonke lapha. Manje ngumqeqeshi uDan Long ngesivumelwano esingaphezulu kuka-40. Futhi namhlanje uzofunda ukuthi ungashisa kanjani ama-calories angama-500 ngemizuzu engama-30 nje.

Manje sonke siyazi ukuthi okudingayo umzamo wokushisa amafutha. Futhi kudinga ubuhlakani. Kholwa noma ungakukholwa, ungawadlula ngamanoni amafutha.

Awukwazi ukuphunyuka ekudleni okungalungile, kepha ungadlula amanoni amabi. Namuhla ngizokutshela, futhi ngizokukhombisa - ngoba ngilapha ejimini. Ngize lapha ikakhulukazi kuwe ukuze ngikukhombise ukuthi ungashisa kanjani ama-calories angama-500 ngemizuzu engama-30 nje.



Manje lalela, ngaphambi kokuthi ngiqale, ungakhohlwa ukuthi ngithe Imizuzu Engaphezulu kwama-40 ngoba ngineminyaka engama-45 ubudala - ngineminyaka engama-45 futhi ngihlala nomzimba wami wephupho. Futhi namhlanje ngifuna ube neyakho. Ngakho-ke ngizokukhombisa lokhu.

Ngakho-ke hlala lapha nami Yisihloko nje esifushane. Futhi ungenzele umusa - uma uthanda okubonayo, beka amazwana ngezansi. Unganginika into emangalisayo efana nale: B.

Ngiyabonga uDan ngezimpawu ezimbili zokubabaza. Kepha ake ngifike kulokho. Manje sengiqeqeshe abasubathi abaningi osukwini lwami - omama, obaba, izingane, noma yini, ama-Olimpiki.



Ngaso sonke isikhathi lapho othile engena ngomnyango wangaphambili wale ndawo yokuzivocavoca bese ethi, Dan, ungangisiza ngehlise amakhilogremu amahlanu kuleli sonto? Ngiyayidinga manje senginempi phambi kwami. Noma ngizoya kwezempi. Ngidinga ukwehla lawo maphawundi amahlanu.

Isisindo sayo esindayo. Noma ngine-photo shoot futhi ngidinga ukwehlisa amafutha esiswini ukuze ngihambe. Yebo, leyo yinombolo eyodwa engiyenzile ngawo wonke amaklayenti ami angikhokhele imali eningi, imali eningi yokufunda izimfihlo zami.

Manje ngizoya lapha ngoba ngizoqala ngakho Yebo, niyazi ukuthi yini leyo, angithi? Lesi isitebhisi sokuqina. Manje, akusadingeki ukuthi ube sejimini ukuthola izitebhisi. Ungathola izitebhisi ezansi kwesikhungo somhlangano, kwesinye sezakhiwo ezisenkabeni yedolobha, noma ungaze ube nezitebhisi endaweni ethile efulethini lakho - vele ubheke izitebhisi.

amathole okuhamba ngebhayisikili



Manje lena yindawo yokuzivocavoca. Sonke mayelana nokulahlekelwa amanoni. Manje amakhilogremu amahlanu - asihambe.

Ngizogijima lapha ngokushesha okukhulu. Lona ngumshini wokuqala wokushisa amafutha esiswini kakhulu. kulungile? Ngizoqala lo mshini.

Futhi ngizokutshela kahle ukuthi uzowashisa kanjani amakhilogremu amahlanu amafutha - alula - njengama-khalori angama-500 ngemizuzu engama-30 nje. Manje ngiyayakha leyonto. Futhi ngizosheshisa lapha, KULUNGILE? Uma ukhuphuka izitebhisi zakho - manje uyakubona lokho? Uyayibona leyongalo? Uma uneqolo elingezansi elibuhlungu lokhu kuyinto enhle ngoba kusiza ukususa ubunzima emhlane wakho.

Manje umfutho okulo unciphisa uMshini futhi / noma izitebhisi zidinga u-9 kuya ku-10 wakho, okusho ukuthi u-10 yiwona onamandla kakhulu. Isishiyagalolunye sicishe sibe namandla kakhulu, akunjalo? Uzosetha umshini wakho ube imizuzu engama-30. Futhi uzosebenza ngomzamo omkhulu imizuzu engama-30.

Uma wenza kanjalo, ngiyathembisa ukuthi izinga lokushaya kwenhliziyo yakho lizokhuphuka. Uma kufanele wenze ngezikhathi ezithile, okungaba ngamandla amakhulu, uthi, imizuzu emibili, unciphise umfutho kancane imizuzu emibili bese ubuyela emuva, uzoshisa inani elikhulu lama-calories. Ngakho i-Stairmaster iyisihluthulelo sokushisa ama-calories angama-500 ngemizuzu engama-30 nje.

Manje angichithanga sikhathi sami ukukutshela le mfihlo. Ngoba uma ufuna ukushisa ama-calories angama-500, okumele ukwenze nje ukweqa indiza eyodwa yezitebhisi. Futhi-ke uzofinyelela umfutho ophakeme kakhulu kunalokhu engikwenzayo njengamanje.

Ngoba lokho ngeke-- ngizokwazi ukukhuluma nawe. Kepha kufanele ujamu kule nto, KULUNGILE? Kufanele ngempela ukwenze kwenzeke futhi ukwenze kwenzeke. Ngokwethiyori, uma usebenzisa kuphela imizuzu engama-30 bese ushisa ama-calories angama-500, iphawundi lamafutha lingama-calories angama-3 500.

Kepha lokho akubandakanyi ihora lama-24, amahora angama-48 ngemuva kokushisa. Izinga lomzimba lihlala liphezulu, akunjalo? Ushisa amanoni ngenkathi ulele ngenkathi ushayela ekhaya. Impela - ngakho-ke noma yini oyenzayo ocingweni, usashisa amafutha esiswini - ama-calories ayi-500 avela kulo mshini omuhle.

Manje sengizoyeka, ngoba ngimi lapha phezulu. Futhi ngifuna ukukhuluma nawe futhi. Uma ufuna ukuba nomzimba wephupho lakho, kufanele usebenzise lo mshini.

igquma liphinda ibhayisikili

Futhi ngaphandle kwalokho, kufanele uhambe ngokuhlukile, ngoba lapho usuneminyaka engaphezu kwengama-40 njengami - uneminyaka engama-45 ubudala - uma ufuna ama-biceps, uma ufuna ukusika isifuba sakho, uma ufuna i-abs, uma ufuna ukuzizwa uphilile, nonke okumele ukwenze ukuhamba ngokuhlukile imizuzu engama-40, futhi namhlanje lo mshini awuzukukusiza kuphela kepha nami nginokuthile ngawe. Futhi kuhle ukuba kulesi sixhumanisi. Shaya isixhumanisi ngomzuzwana lapho usibona khona kule ndatshana.

Kepha okokuqala, ungenzele umusa. Uma ukuthanda lokhu okuqukethwe futhi ufuna okuningi kimi, manje kumazwana angezansi, bhala yebo uDani, iphuzu lokumemeza - yebo uDani, amamaki amabili okubabaza. Yenza la mazwana abe yingxenye yami, KULUNGILE? Yabelana ngayo nothile Abathandayo ukuze ukwazi ukudlulisa lolu lwazi kubo.

Ngoba lapha ngeProtocol Engaphezulu kuka-40 sisebenzisa abantu abangaphezu kwama-330,000 abasebenzisa ngqo lolu hlelo, engizokwethulela lona ngaphansi kwalesi sixhumanisi. Manje isikhathi sakho sokuchofoza isixhumanisi.

Iyiphi indlela esheshayo yokusika ama-calories ukunciphisa umzimba?

35 KululaIzindlelaukuSikaEziningiAmakholori
  1. Kuukuncipha emsimbeni, udinga ukudla okumbalwaama-calorieskunokuba ushise.
  2. Bala i-ama-calories.
  3. Sebenzisa usoso omncane.
  4. Ungaphuzi eyakhoama-calories.
  5. Ungafaki ushukela etiyeni nasekhofini.
  6. Ziphekele okwakho ukudla.
  7. Ungagcini ukudla okungenamsoco endlini.
  8. Sebenzisa amapuleti amancane.

izinzuzo ze-cottage shizi

Hheyi bantu, namuhla sizofunda ukuthi ukunciphisa umzimba ngokukhohlisa amakhalori ukunciphisa isisindo umgomo abantu abaningi abanawo esikhathini esithile ezimpilweni zabo futhi kunenqwaba yolwazi nokudla ngaphandle lapho ukukutshela ukuthi ukwenze kanjani lokhu Finyelela umgomo wakho nokuthi imboni yezokudla ifuna ukholelwe ukuthi ukulahleka kwesisindo kunzima, kepha empeleni ukwehla kwesisindo kuyisibalo esilula sezibalo uma kuqhathaniswa nama-calories namuhla sizobheka ukuthi yimaphi ama-calories asebenza ukuthi asebenza kanjani nokuthi ungawasebenzisa kanjani ukukusebenzela ukukusiza wehlise isisindo. Ake Siqale Ngalokho Amakholori AngamaKhalori Angakanani Isilinganiso Samandla Amandla Ikhalori elilodwa, elaziwa ngokuthi i-gram calorie, libhekisele enanini lamandla adingekayo ukukhulisa igremu lamanzi ngezinga elilodwa Celsius, okungama-khalori owazi kakhulu , amakhalori okudla, noma ama-kilocalories.Ikhalori yokudla ilingana nenkulungwane yama-calories ayi-gram futhi iyindlela ejwayelekile yokukala inani lamandla ekudleni okudlayo, ngaphandle kwamanzi, konke okudlayo nokuphuzwayo kuqukethe ama-calories nalawo ama-calories ahlinzeka umzimba wakho ngamandla omzimba umzimba wakho odinga Izidingo Zomzimba Inani lamakhalori ekudleni kwakho linqunywa kakhulu ngama-protein nama-carbohydrate anamafutha abizwa ngokuthi ama-macronutrients futhi, ngamagama alula, utshwala bunama-calories ayisikhombisa ngegramu, okusho ukuthi amagremu ayi-100 we-pure amaprotheni anama-calories angu-400 kuyilapho amagremu ayi-100 wamafutha Enama-calories angu-900

Lapho ubona okuqukethwe kwekhalori lokudla okuthandayo, ungabona inani lamandla okudla okukuhlinzekayo ngenxa yenhlanganisela yawo ehlukile yamafutha enikeza amaprotheni kanye nama-carbohydrate.Amakholori asebenza kanjani manje ukuthi wazi ukuthi ayini Wonke umuntu udinga amandla athile nsuku zonke izidingo eziyisisekelo zomuntu Imisebenzi nokugcina umzimba wakho uphila Ukudla ikhalori kuyindlela elula yokukala nokunquma ukuthi ungakanani amandla owadingayo ukuze uqiniseke ukuthi ubuyile kunani elifanele lamandla, noma mangaki ama-calories, Wena kungenzeka ukuthi wezwa abanye bekhuluma ngemetabolism yabo noma imisebenzi ye-metabolic, ngakho-ke empeleni inani lamandla owadingayo ukuze ugcine ukuzivocavoca kwakho kuhamba usuku lonke mayelana nokuphumula kwakho noma isilinganiso se-basal metabolism inani lamandla amancane u-S okudingayo ukwenza lokhu isebenza nsuku zonke, uma ululama ngokuphelele ngoba bambalwa kakhulu abantu abaphumule ngokuphelele usuku lonke, inani lamakhalori owadingayo libhekela noma imuphi umsebenzi owenzayo, noma ngabe unzima kangakanani noma ulula kangakanani ukuzivocavoca m kwenza amandla athe xaxa ukukhuthaza ukuzivocavoca umzimba. Kusho ukuthini ngempela lokhu ukuthi indoda enobude obuphakathi nesisindo engenzi lutho emini izodinga ama-calories ambalwa noma amandla noma ukudla kunowesilisa wesisindo somzimba ofanayo osebenza usuku lonke, Kubonakala kulula kakhulu futhi yinye kuphela bheka isisindo.

Ngaso sonke isikhathi uma udla noma uphuza uthatha amandla ukuze unike amandla umzimba wakho, futhi ngaso sonke isikhathi lapho udlala umdlalo noma wenza okuthile, uthatha lowo mafutha noma usebenzise amandla akho avela emzimbeni wakho amandla anele noma nsuku zonke ama-Calories Ukuhlangabezana Nezidingo Zomzimba Wakho Umzimba wakho usebenzisa la mandla ukwenza imisebenzi yawo yansuku zonke futhi isisindo sakho sihlala sinjalo. Khumbula, njengoba ngishilo, ukwehla kwesisindo ngezibalo ezilula, uma sifaka ama-calories amaningi kunalawo esiwadingayo, umzimba wakho uzowagcina lawo mandla athe xaxa futhi, uma udla ama-calories ambalwa kunalawo owadingayo, umzimba wakho uzosebenzisa amandla awo agciniwe futhi up umehluko futhi ikuvumela ukuba wehle isisindo. Ngakho-ke ake sithi udinga cishe ama-calories angu-2 500 ngosuku ngokususelwa kubude bakho, isisindo, ubudala, ubulili, nezinga lomsebenzi.

Kukhona ama-calculator online futhi ngiphakamisa ukuthi uma udla ama-calories angu-2 500 umzimba wakho uthola wonke amandla owadingayo nsuku zonke, awudingi ukugcina noma ukusebenzisa amandla athe xaxa uma ubungaba ngu-3000 Esikhundleni sokudla ama-calories ayi-2500 ngosuku, umzimba usebenzisa lawo khalori angama-2500 bese ugcina ama-calories angu-500 asele ukuze uwasebenzise kamuva. Abantu abaningi bakholelwa ukuthi lawa makhalori agcinwa ngendlela efanayo nokufakwa kwawo. Amafutha agcinwa njengamafutha, amaprotheni agcinwa njengemisipha, kanti i-carbohydrate igcinwa kusuka kushukela. Lokhu akunjalo, akulona iqiniso ukuthi umzimba wakho awunandaba nokuthi ama-calories avela kuphi ngoba unawo , kanjalo nawo lawo makhalori angeziwe agcinwa njengamandla futhi aholele ekuzuzeni isisindo ngesimo samafutha omzimba ongeziwe kungakhathalekile uhlobo lwama-calories onawo.

Udla amandla athe xaxa amandla athe xaxa futhi uma umzimba wakho ungadingi ukuwusebenzisa umane nje ukugcine. Kodwa-ke, uma udla ama-calories ayi-2 000 ngosuku esikhundleni sama-2,500, umzimba wakho uzoqala ulahlekelwe ngama-calories ayi-2 000 bese uthola amakholori angama-500 awadingayo ngokukhipha amanye amandla agciniwe emzimbeni wakho noma amafutha omzimba engeziwe uma uzama Ukwehlisa isisindo, inhloso ukulahla amafutha omzimba agciniwe, lelo iqiniso lokuthi ufuna ukususa abantu abafuna ukukhala okhalweni bafuna ukwenza izingalo zabo zingasheshi bafuna ukuqeda lawo mafutha omzimba kwezinye izimo kungenzeka ukuthi umzimba wakho ugcine ushukela noma i-glycogen ishisa amanoni kuqala ngaphambi kokushisa amafutha futhi kwezinye izimo ezimbi kakhulu izokhipha izicubu zemisipha ukuze zithole amandla athe xaxa. Izindaba ezimnandi ukuthi uyakwazi ukusebenzisa ama-calories namandla agciniwe omzimba wakho ukuze wehlise isisindo, futhi kulula kunokuba ucabanga.

Into yokuqala okufanele uyikhumbule ukuthi yize inani lekhalori lama-macronutrients lihlukile, ukuthi uthola kanjani ama-calories akho akubalulekile kunokuthi udla amangaki. Amakholori noma ngabe avelaphi, uma udinga ama-calories ayi-100 kungumzimba wakho akunandaba ukuthi kungama-calories ayi-100 wamaprotheni noma amafutha noma ushukela inqobo nje uma amakholori ayi-100 efakazelwe futhi bekukhona umfana owadla udle okuncane kunalokho akudingayo kepha udle yonke into esiteshini sikaphethiloli yokudla okungenamsoco futhi wehlisa isisindo, ngakho-ke akunandaba ukuthi kungukudla okungenamsoco noma i-prime steak, akunandaba ukuthi udla ama-calories ambalwa kunalawo owadinga nsuku zonke, noma uma udinga kuphela ama-calories ayi-100 kuya kwangu-200 ambalwa, onawo uzolahlekelwa isisindo ngokuhamba kwesikhathi njengoba umzimba wakho uzophoqeleka ukuthola lawo makhalori angeziwe avela kumandla agciniwe ngokuvamile emafutheni emzimbeni wakho. Amakholori Wokulahlekelwa Isisindo isü Ukuzivocavoca Abantu abaningi bagxila ebunzimeni obuphansi noma ku-cardio emile lapho bezama ukwehlisa isisindo, ngokwesibonelo lapho behamba ngejubane elifanayo noma umfutho esikhathini eside; B.

Zikhandle imizuzu engama-60 imizuzu engama-60. Manje akukho lutho olungahambi kahle ngokuziqeqesha ngale ndlela. Ushisa ama-calories, kodwa uzowashisa kuphela ngesikhathi sokuzivocavoca umzimba uma uzama ukusebenzisa ama-calories bese ushisa amandla agcinwe ngokushesha. Imizuzu engama-30 ebusweni ushisa ama-calories ambalwa ngoba uqhubeka nokuzivocavoca umzimba ngaphandle kokwenza umsebenzi omkhulu wokuzivocavoca umzimba. yanele ngokwanele noma ngabe usuqedile ukuzivocavoca umzimba.

Ukuphakamisa izinsimbi Ukuphakamisa izinsimbi kuyindlela enhle yokushisa ama-calories noma usuqedile ukuphakamisa izinsimbi. Lokhu kusho ukuthi ungaqhubeka nokushisa amakhalori amahora angafika kwangu-24 ngemuva kokuzivocavoca. Ake sithi ukuhamba ngemizuzu engama-60 kushisa ama-calories ayi-400 enhliziyweni yakho, futhi umzimba wakho uyanda ngenkathi uhamba futhi ubuyela kokujwayelekile lapho usuqedile.

Uma wenza imizuzu engu-20 yokuzivocavoca ngamandla, ungashisa ama-calories angu-200 uma usuqedile izinga lokushaya kwenhliziyo yakho lizojwayelekile kodwa imetabolism yakho izohlala iphakeme Le nkinobho izohlala iphakeme ihora lonke ngemuva kokuzivocavoca kwakho futhi lokho kuya ku-cardio nesisindo ukuphakamisa, lokho kungama-calories angu-600 owadingayo ukuze uqhubeke uvutha manje okushisa inani lama-calories angu-800, uma umzimba wakho udinga ama-calories angu-2 500 futhi udle kuphela ama-calories angu-2 000 bese kuthi ama-calories angu-800 ashise ama-calories angu-1,300 umzimba wakho odinga ukuwamunca , kwenze lokhu kane noma kahlanu ngesonto futhi lawo angamandla amaningi agciniwe aphela emzimbeni wakho. Iningi labantu lidla amakholori angama-3500 njengophawundi, ngakho-ke ungakusebenzisa lokhu ekubaleni kwakho. Udinga ukwehlisa amakhilogremu amahlanu ngenyanga Udinga ukwehla ngepondo ngenyanga Ngabe ufuna ukwakha imisipha ngangokunokwenzeka? Ukubona Izisekelo Zokwehlisa Isisindo Kulula Dala ukusilela kwekhalori ngokudla kancane noma usebenzise kakhulu, uphoqa umzimba wakho ukuthi ushise amandla agciniwe futhi ulahle amakhalori athe xaxa awadingayo ukuze uthole okungcono kakhulu ezidingweni zakho zansuku zonke ezilawulwa.

Ungakhetha ukuthi ungayidala kanjani le nkinga ngokudla kancane noma ngokuzivocavoca kakhulu noma kokubili nokusebenzisa ikhalori yakho idinga ukwehlisa isisindo yebo, ngifuna ukusho esinye isibonelo esengeziwe engisizwile lapho ngisesikoleni ukuthi lapho ukuzama ukunciphisa umzimba awukwazi ukusho nje, oh ngifuna ukwehlisa amafutha esiswini, lokho akusikho ukuthi umzimba wakho unjengechibi. Ngakho-ke uma ufuna ukususa amafutha esiswini sakho udinga ukwehlisa inani lamafutha omzimba emzimbeni wakho wonke, uma ufuna ukususa lezo zingalo eziyizidlakela udinga ukulahla inani lakho ngaphambi kokuthi sibe kule ndatshana . Ngifuna ukukunikeza amathiphu amahlanu wengqondo ukukusiza empeleni wehlise isisindo, uma unezinye izeluleko, qiniseka ukushiya ukuphawula kuThiphu inombolo eyodwa izinhloso Enye yezindlela ezingcono kakhulu zokulungiselela ingqondo yakho umsebenzi we-nerve-wracking ukunciphisa umzimba ukukwenza ekubekeni imigomo.

Leli iqhinga elingasetshenziselwa noma yisiphi isimo empilweni yakho yezezimali, ebudlelwaneni bakho, kepha lilusizo kakhulu ekwehliseni isisindo uma uzibekela imigomo enengqondo ungabhekana nezinto. Ukulahlekelwa iphawundi ngasikhathi kungabonakala kungenakwenzeka, kepha uma ukuhlukanisa kube izingxenye zamakhilogremu ambalwa inyanga ngayinye kubonakala kukhulu kakhulu ukwenzeka. Musa ukuzikhathaza uma ungafezekisi izinhloso zakho, zama nje ngokuzayo ngokuzayo bese ugxila enyangeni ezayo.

Akufanele nje kuphela ukuthi imibono engacacile ibhalwe phansi ekhanda lakho, kodwa lolu hlu olunemagnethi efrijini noma olubhajwe kwenye indawo ozoyikhumbula kaningi d Uzomangala ngalokho ongakwenza Ithiphu yesibili imivuzo Kanye Ukusetha Igoli Indlela enhle yokwenza ukulahleka kwesisindo kubonakale kuyinto enokwenzeka kakhulu ukunikeza imivuzo yokuba nayo ngemuva kwayo yonke imigomo. Isibonelo, zitshele ukuthi uma ulahla amakhilogremu ayi-10 kule nyanga, uma wehla ngamakhilogremu ayi-10, khona-ke uzozithengela lelo washi elisha eliwubukhazikhazi obulokhu uliqaphile ngenye yezeluleko ongazinika umngane wakho $ 100 noma $ 500 noma omunye anikeze into yomunye umuntu yenani bese emtshela ukuthi angayibuyisi uze uzuze lapho uya khona. Lokhu kuzokwenza ukulahlekelwa isisindo kubonakale kuyinto enhle kakhulu kunokuthi uma umvuzo kuphela uqhubekela emgomweni olandelayo.

Ngenye indlela elula yokwenza ingqondo yakho icabange ukuthi ukukhanya ekugcineni komhubhe kusekuncane nje okuqhubekayo Ithiphu Inombolo Yesithathu Ukuhlukaniswa Manje Elinye iqhinga Lokwengqondo Lokulahlekelwa Isisindo Liyingxenye Le Yindlela Elula Futhi Esebenzayo Lokho Okuyikho okubandakanya ukuthatha ukudla kwakho okulula bese ukuhlukanisa kube yiziseva, imvamisa ngesikhwama se-ziploc noma iTupperware noma olunye uhlobo lwesitsha lapho uzizwa uthanda ukudla okulula, ungazizwa unecala uma ubamba enye yalezo zinhlinzeko ezincane bese ufika ukuhlafuna lapho usuqedile. Cishe uzozizwa ugcwele futhi wanelisekile. Ama-Pretzels ngokwesibonelo uzizwa ulungele esikhundleni sokuhlala ufaka ephaketheni lakho akuyona nje ingqondo yakho kuphela kodwa nesisu sakho sizizwa sigcwele.

Ithiphu elandelayo ukubhala phansi futhi uvale izithiyo zakho Akuwona umqondo omuhle ukuthi ube nzima kakhulu kuwe Ukuzama ukunciphisa isisindo kuzokucindezela nje kuphela, kukwenze kube nzima ukwehlisa isisindo esikhundleni sokukhungatheka nawe lapho wehlisa isisindo Ukwehla kwesiyalo, zinike isikhashana ukucabanga ukuthi kungani ngilahlekelwe ukugxila. Yidla leli khekhe noma u-ayisikhilimu, ungalikhumbula futhi uzokuhlomela kangcono ukubhekana noma ukuligweme ngokuzayo. Inhloso yokwehlisa isisindo idinga ukuthi usondele emzimbeni nasengqondweni yakho ngomqondo wesayensi kakhulu ukubuka yonke into njengokuhlola.

umsebenzi wokupenda webhayisikili ngokwezifiso

Ukucabanga ukuthi yini ebangele ukushibilika, esikhundleni sokuzithukuthelisa, kungathuthukisa isiyalo sakho futhi ulungele ngokuzayo lapho ubhekana naleso sithiyo. Ithiphu lokugcina ukuziphazamisa kunoma ngubani oke wazama ukwehlisa isisindo uyazi ukuthi izifiso zingashintsha amakhanda amabi lapho ungalindelanga. Ulungiselela kanjani ukubhekana nakho? Izinto ezinjengemidlalo ye-athikili, ukuzivocavoca umzimba, noma ukwenza imisebenzi yasendlini ziyizibonelo ezinhle zokususa ingqondo yakho ezifisweni.

Lezi futhi zingaba yizinto zokusiza ingqondo yakho njengokubuka i-walkbird noma ukudweba isithombe, uma usunalolu hlu phansi, uma uthola isifiso sokudla lawo ma-brownies, lolu hlu lungakuphazamisa wena ngokwakho Mangaliswa ukuthi lezo zilangazelelo zizophela ngokushesha kangakanani ungene ngemuva kwengqondo yakho lapho ushiya

Ingabe ama-calories angu-500 ngosuku alungile?

IyasebenzisaAmakholori angama-500 ngosukuakuyona i-uphilileukudla. Imvamisa, ukudla noma yini engaphansi kwe-1200ama-caloriesngobausukukuzokwenza umzimba wakho ucabange ukuthi kunendlala. Umphumela wokugcina uzobangela ukuthi umzimba wakho ungene kulokho okwaziwa ngokuthi yi-'Starvation Mode '. Ngalesi sikhathi, imetabolism yakho izokwehla futhi izame ukonga amandla.

Ngingasika kanjani ama-calories ngaphandle kwabo bazi?

Indlela yokusikakufika ku-500ama-calorieskusukela osukwini lwakhongaphandle kokubonaumehluko
  1. Yiya esimnandi, hhayi esimnandi, ngesikhathi sasekuseni - slash 350ama-calories.
  2. Oda amanzi aqhumayo esikhundleni sesoda - shava kuze kufike ku-300ama-calories.
  3. Shintsha i-granola yakho izaqathe ne-hummus -ukusika400ama-calories.
  4. Yidla izithelo uphelele esikhundleni sokuphuza ijusi -ukusika100ama-calories.

eshibhile ibhayisikili kagesi

Ngingalahlekelwa kanjani i-lb ngosuku?

KumeleukushaAmakholori angama-3500 ausukuukuulahlekelweeyodwaushaye ngosuku, futhi udinga noma yikuphi phakathi kwama-2000 no-2500 calories ku-ausukuuma wenza imisebenzi yakho ejwayelekile. Lokho kusho ukuthi udinga ukuzilambisa ngokupheleleusukufuthi usebenzise kakhuluulahlekelweama-calories asele.UDisemba 2 2020

Ingabe kungcono ukusika ama-calories noma ukuzivocavoca umzimba ngaphezulu?

Ukusika amakhaloriKubonakala sengathi kukhuthaza ukunciphaOkuningingempumelelo kunokwandaukuzivocavoca umzimba. Ukhiye wokulahlekelwa isisindo ukusebenzisa okumbalwaama-calorieskunokuba ushise. Kubantu abaningi, kungenzeka ukwehlaikhaloriukudla ngezinga elikhulu kunokushisaama-calories amaningingokunyukaukuzivocavoca umzimba.

Mangaki ama-calories okufanele udle ukuze ulahlekelwe amakhilogremu ama-5 ngesonto?

Umawenangifunaulahlekelwe amakhilogremu ama-5phakathi kuisonto,wenauzodinga ukunciphisa i-ukudlaukudla ngama-17,500ama-calories, okuyinto enkuluikhaloriukusilela. Umawenaisisindo samaphawundi angama-250,wenauzodinga ukunciphisa nsuku zonkeikhaloriukungena cishe ku-1,250ama-caloriesngosuku, inani eliphansi kakhulu elilingana nendlala.UDisemba 2 2020

Mangaki amakhalori okufanele ngiwadle ukuze ngilahle amakhilogremu ama-5 ngesonto?

Uma ufunaulahlekelwe amakhilogremu ama-5phakathi kuisonto, kuzodingeka unciphise ukudla okudlayo ngo-17 500ama-calories, okuyinto enkuluikhaloriukusilela. Uma unesisindo esingamakhilogremu angama-250, kuzodingeka ukuthi unciphise nsuku zonkeikhaloriukungena cishe ku-1,250ama-caloriesngosuku, inani eliphansi kakhulu elilingana nendlala.UDisemba 2 2020

Yindlala engakanani?

Abantu abenzayoindlalaUkudla kugcina kungadli ukudla okwanele ukuzixhasa noma ukubanika amandla anele emisebenzini yansuku zonke. Uma ubheka phezulu 'indlalaisibonelo sokudla 'kwinjini yakho yokusesha, nakanjani uzohlangabezana nezibonelo zezinhlelo zokudla ezidinga ama-500 kuye kuma-600ama-caloriesusuku.

Ngizolahlekelwa isisindo esingakanani uma ngisika ama-calories ayi-1500 ngosuku?

Kwesinye isifundo, abantu abadala balandela ukuhwebaisisindoUhlelo lokulahlekelwa olunikeze ama-500, 1,200–1,500, noma1,500–1800ama-caloriesngobausuku. Ngemuva konyaka owodwa, labo abaku-1,200–1,500-ikhalori-kwa-usukuUkudla kubhekane nesilinganisoisisindoukwehla kwamakhilogremu ayi-15 (6.8 kg).Juni 11 2020 g.

Ungakunciphisa kanjani ukudla kwakho kwansuku zonke kwekhalori ngama-500?

Ungakunciphisa kanjani ukudla kwakho ikhalori nsuku zonke ngama-calories angu-500 1. Ungaphuzi amakhalori akho 2. Yidla kancane ngama-20% ekudleni 3. Yidla amaprotheni ngesikhathi sokudla kwasekuseni 4. Yeqa ukudla okusheshayo 5. Hlanganisa ukudla kwakho 6. Gcwalisa i-fiber ehlobene

Ngabe ungalahlekelwa yipondo ngokusika ama-calories angama-500 ngosuku?

Kepha uma usika ama-calories angu-500 ngosuku, ungalahlekelwa iphawundi ngesonto — futhi ngeke uzwe ubuhlungu.

Ungalisika kanjani inani lama-calories ekudleni kwakho?

Izindlela ezingama-35 ezilula zokusika ama-calories amaningi 1 Bala ama-calories akho. Enye indlela yokuqinisekisa ukuthi awudli amakhalori amaningi ukuwabala. 2 Sebenzisa Isosi Esincane. Ukwengeza i-ketchup noma imayonnaise ekudleni kwakho kungangeza ama-calories amaningi kunalokho ucabanga. 3 Ungaphuzi Amakholori Akho. Iziphuzo zingaba ngumthombo okhohliwe wama-calories ekudleni kwakho.

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