Yin tafiya akai-akai yana da fa'idodi da yawa.Hanya ce mai sauƙi kuma mai tsada na motsa jiki.Bugu da ƙari, ɗaukar isassun matakai a kowace rana zai iya amfanar lafiyar ku ta hanyar rage haɗarin damuwa, taimakawa tare da sarrafa nauyi, da haɓaka lafiyar kwakwalwa. Lafiyar ƙashi da cikakkiyar ingancin rayuwa ().
A cikin 'yan shekarun nan, tafiya matakai 10 a kowace rana ya zama sanannen shawarwarin da ake amfani dashi don inganta aikin jiki na yau da kullum.
Amma kuna iya mamakin dalilin da yasa aka ba da shawarar matakan 10 daidai kuma ko wannan jagorar zata iya taimaka muku cimma burin ku na dacewa.
Wannan labarin yana kallon shawarwarin matakai na yau da kullun da adadin adadin kuzari da kuke ƙone suna yin matakai 10.
Me yasa yake da mahimmanci a ɗauki matakai 10?
Ga mutane da yawa, tafiya matakai 10 kusan mil 000 ne (kilomita 5).
Ana iya dangana takamaiman adadin 10 zuwa taken amfani da kulake na tafiya a Japan a farkon shekarun 000 (, ).
Bugu da ƙari, bincike na yanzu yana goyan bayan da'awar cewa tafiya matakai 10 yana da kyau ga lafiyar gaba ɗaya ().
A cikin nazarin manya na 35 tare da maki na 31,7 zuwa 44,9, mahalarta sun sami shawarwarin abinci kuma a hankali sun kara matakan su na yau da kullum har sai sun kai 10. Bayan watanni 000, BMI mahalarta sun ragu da 6% ().
Sauran ma'aunin jiki kuma sun inganta.
Wannan ya ce, wannan binciken bai bambanta tasirin shawarwarin abinci da na tafiya ba. Don haka, ba zai yiwu a danganta raguwar BMI da tafiya kaɗai ba.
Abinda ke ciki
Ɗaukar matakai 10 a rana ba shawarwarin kiwon lafiya ba ne a hukumance, amma an nuna cewa yana da amfani ga asarar nauyi da kuma lafiyar gaba ɗaya.
Calories nawa matakai 10 ke ƙonewa?
Wataƙila abin mamaki, ba shi da sauƙi a auna daidai adadin adadin kuzari da kuke ƙonewa ta hanyar ɗaukar matakai 10.
A gaskiya ma, kowane mutum yana iya ƙonewa a duk lokacin da ya ɗauki waɗannan matakan, saboda yawan adadin kuzari da kuke ƙonewa ta hanyar motsa jiki yana shafar abubuwa da yawa.
nauyi
An dade an yi imani da cewa daya daga cikin manyan abubuwan da ke shafar adadin adadin kuzari da kuke ƙonewa yayin aikin jiki shine tsayin jiki da nauyi (,).
Domin yana ɗaukar ƙarin kuzari don motsa jiki mai girma fiye da motsa ƙaramin jiki, ka'idar ita ce yawancin adadin kuzari suna ƙonewa yayin motsi na jiki mai girma ().
Duk da haka, sabon bincike ya nuna cewa bayan daidaitawa don nauyin jiki, adadin adadin kuzari da aka ƙone ta hanyar motsa jiki a cikin mutanen da ke da nauyin jiki mai girma bazai zama mafi girma ba bayan duk ().
Sabili da haka, ana buƙatar ƙarin bincike don sanin yadda nauyi ke shafar adadin adadin kuzari da aka ƙone yayin matakai.
Tafiya da ƙasa
Wasu dalilai na iya shafar adadin adadin kuzari da kuka ƙone suna ɗaukar matakai 10 kuma akan wane nau'in saman.
Misali, idan kuna tafiya sama da sauri da sauri na mil 5 (kilomita 8) a cikin sa'a guda, zaku iya ƙone fiye da adadin kuzari 7 a minti daya.
A gefe guda, idan kuna tafiya cikin jin daɗi a ƙasa a cikin taki na mil 3 zuwa 4 (kilomita 5 zuwa 6) a cikin awa ɗaya, kuna iya ƙone tsakanin adadin kuzari 3,5 zuwa 7 a minti daya ().
Wani bincike da aka yi kan matasa ya nuna cewa yin tafiyar matakai 10000 a tafiyar kilomita 6 cikin sa'a guda zai ƙone a matsakaicin adadin kuzari 153 fiye da tafiya daidai da tazarar kilomita 3 cikin sa'a ().
Kwayar halitta
Wani abu da ba a manta da shi sau da yawa wanda ke ba da gudummawa ga adadin adadin kuzari da kuke ƙonewa shine kwayoyin halitta (,, ,).
Ɗaya daga cikin binciken ya auna adadin kuzari da aka ƙone a lokacin motsa jiki a cikin nau'i-nau'i 8 na tagwaye a cikin makonni 2 kuma ya kammala cewa bambance-bambancen kwayoyin halitta sun hada da 72% na bambancin adadin kuzari da aka ƙone a lokacin aikin jiki a rayuwar yau da kullum ().
Bugu da ƙari, wani binciken da aka yi a cikin berayen ya gano cewa masu gudu masu ƙarfi da yawa suna watsa zafi a cikin tsokoki yayin aikin jiki, wanda ke haifar da, idan aka kwatanta da masu gudu marasa ƙarfi waɗanda ba su da aiki ().
Duk da haka, wasu daga cikin bincike kan wannan batu sun tsufa, kuma ana buƙatar ƙarin nazarin kwanan nan don fahimtar yadda kwayoyin halitta ke tasiri yawan adadin kuzari da kuke ƙonewa.
ci gaba
Yawan adadin kuzarin da kuke ƙonewa da ɗaukar matakai 10 mai yuwuwa abubuwa kamar nauyi, kwayoyin halitta, saurin tafiya, da kuma filin da kuke tafiya.
Yadda za a kimanta adadin kuzari da aka ƙone
Ɗaya daga cikin mafi kyawun hanyoyin da za a lissafta yawan adadin kuzari da kuke ƙone ta hanyar ɗaukar matakai 10 shine amfani da ma'auni wanda yayi la'akari da ku:
- poids
- ƙarfin motsa jiki
- tsawon lokacin motsa jiki
Ma'auni mai sauƙi wanda yayi la'akari da waɗannan abubuwan da za ku iya amfani da su don lissafin adadin kuzari da kuka ƙone yayin tafiya - da kuma sauran motsa jiki - shine ():
- adadin kuzari da aka ƙone a minti daya = 0,0175 x na rayuwa daidai da aiki (MET) x nauyi a cikin kilogiram
Don amfani da wannan ma'auni kuna buƙatar:
1. Ƙayyade MET na ayyukan ku
MET yana tsaye ga. MET tana wakiltar ƙimar da kuke ƙona adadin kuzari yayin yin wani aikin jiki. Ayyuka daban-daban a cikin ƙarfi daban-daban suna da nasu MET daidai ().
Za'a iya samun lissafin daidaitattun tushen shaida na gama gari MET ().
Don tafiya, matsakaicin MET daidai yake daga 2,0 zuwa 10,0 ya danganta da saurin gudu da ƙasa ().
2. Yi lissafin nauyin ku a kilogiram
Idan kun saba yin lissafin nauyin ku a cikin fam, yana da sauƙi don canza lambar ku zuwa kilogiram.
- nauyi a fam / 2,2 = nauyi a kilogiram
3. Kula da adadin mintuna na matakai 10
Tun da wannan ma'auni yana ƙididdige adadin kuzari da aka ƙone a cikin minti daya, kuna buƙatar ninka sakamakon ta jimlar adadin mintuna da ya ɗauka don kammala matakan 10 don ƙayyade adadin adadin kuzari da kuka ƙone.
Misali, idan ya ɗauki awanni 1,5 (minti 90) don tafiya matakai 10, ƙimar ku ta ƙarshe zata yi kama da haka:
- calories kone = 0,0175 x MET x nauyi a kilogiram x 90 (minti)
4. Toshe bayanan ku a cikin ma'auni.
Da zarar kun ƙayyade MET ɗin ku, nauyin ku a kilogiram, da jimlar adadin mintuna da ya ɗauki ku don tafiya matakai 10, za ku iya shigar da bayanan ku cikin ma'auni kuma ku kammala ƙimar ku.
Anan akwai wasu misalan yadda adadin kuzarin da kuke ƙonewa zai iya bambanta dangane da nauyin jiki da ƙarfin mataki. A cikin waɗannan misalan, ana ɗauka cewa kowane mutum ya yi tafiya na awa 1 (minti 60) ba tare da la'akari da gudun ba.
| 2,0 mph (3,2 km/h) 2,8 MATA | 3,0 mph (4,8 km/h) 4.3 MATA | 4,0 mph (6,4 km/h) 5,0 MATA | 5,0 mph (8 km/h) 8.3 MATA | |
|---|---|---|---|---|
| 130 littattafai (59 kg) | 173 calories | 266 calories | 309 calories | 514 calories |
| 160 littattafai (73 kg) | 214 calories | 329 calories | 383 calories | 636 calories |
| 190 littattafai (86 kg) | 253 calories | 388 calories | 451 calories | 749 calories |
| 220 littattafai (100 kg) | 294 calories | 451 calories | 525 calories | 872 calories |
ci gaba
Kuna iya ƙididdige yawan adadin kuzari da kuke ƙonewa ta hanyar ɗaukar matakai 10 tare da ma'auni mai sauƙi wanda ke la'akari da nauyin ku, saurin tafiya da ƙarfin ku, da lokacin da ya ɗauki ku don yin 000 ba.
Shin Matakai 10 Za su Taimaka muku Cimma Burin Lafiyar ku?
Gabaɗaya, ɗaukar matakai 10 a rana kamar hanya ce ta inganta lafiya da walwala gabaɗaya.
Bincike akan shirye-shiryen tafiya yana nuna cewa motsa jiki ne mai aminci da inganci wanda zai iya taimakawa tare da asarar nauyi da inganta lafiyar gaba ɗaya (, , , , ).
Duk da haka, tafiyar matakai 10 a rana bazai dace da kowa ba, misali saboda rashin lokaci ko matsalolin haɗin gwiwa. Wannan ya ce, ko da tafiya ƙasa da matakai 000 a kowace rana an nuna yana da fa'idodi (, , , ).
Wani bincike a cikin mata ya gano cewa shirin tafiya na mako 12 wanda mahalarta ke tafiya na tsawon minti 50 zuwa 70 kwanaki 3 a mako na iya inganta alamun jini na juriya na insulin ().
Shawarwari na yanzu suna ba da shawarar yin tafiya na akalla mintuna 30 aƙalla kwanaki 5 a mako. Ɗaukar matakai 10 a rana hanya ɗaya ce ta cimma wannan buri (, ).
ci gaba
Ɗaukar matakai 10 a rana zai iya taimaka maka saduwa da shawarwarin motsa jiki na mako-mako. Koyaya, ɗaukar matakai da yawa kowace rana yana da amfani ga lafiyar ku fiye da ɗaukan komai.
Mai
Ɗaukar matakai 10 a rana zai iya taimaka maka samun shawarar mintuna 000 aƙalla kwanaki 30 a mako.
Har yanzu, ɗaukar matakai 10 a rana bazai zama gaskiya ga kowa ba. Ƙari ga haka, ƙananan matakai na iya ƙara inganta lafiyar ku.
Yawan adadin kuzari da kuke ƙonewa ta hanyar ɗaukar matakai 10000 ya bambanta daga mutum zuwa mutum - har ma daga rana zuwa rana - saboda dalilai kamar nauyin jiki, kwayoyin halitta da saurin tafiya na iya karuwa ko rage yawan adadin kuzari.
Don ƙididdige adadin adadin kuzari da kuka ƙone, yi amfani da ma'auni wanda yayi la'akari da nauyin jikin ku, ƙarfin tafiya, da lokacin da ya ɗauki ku don kammala matakan 10000.
Gabaɗaya, tafiya na yau da kullun na iya bayarwa - ko kun ɗauki matakai 10 ko ƙasa da haka.
