Kuyenda nthawi zonse kuli ndi ubwino wambiri.Kuonjezera apo, kuchita zinthu zokwanira tsiku lililonse kungathandize thanzi lanu mwa kuchepetsa chiopsezo cha kuvutika maganizo, kuthandizira kuchepetsa thupi, ndi kulimbitsa thanzi la ubongo.
M'zaka zaposachedwa, kuyenda masitepe 10 patsiku kwakhala malingaliro otchuka omwe amagwiritsidwa ntchito kulimbikitsa kuchita masewera olimbitsa thupi pafupipafupi.
Koma mwina mukuganiza kuti chifukwa chiyani masitepe 10 akulimbikitsidwa komanso ngati malangizowa angakuthandizeni kukwaniritsa zolinga zanu zolimbitsa thupi.
Nkhaniyi ikuyang'ana mozama momwe mungapangire masitepe atsiku ndi tsiku komanso kuchuluka kwa ma calories omwe mumawotcha mukuchita masitepe 10.
Chifukwa chiyani ndikofunikira kuchita masitepe 10?
Kwa anthu ambiri, kuyenda masitepe 10 ndi pafupifupi mailosi asanu (000 kilomita).
Chiwerengero chenichenicho cha 10 chikhoza kunenedwa ndi mawu omwe amagwiritsidwa ntchito ndi makalabu oyenda ku Japan kumayambiriro kwa zaka za m'ma 000 (, ).
Kuonjezera apo, kafukufuku wamakono amathandiziranso zonena kuti kuyenda masitepe 10 ndikwabwino kwa thanzi lonse ().
Pakafukufuku wa akuluakulu a 35 omwe ali ndi chiwerengero cha 31,7 kwa 44,9, ophunzira adalandira uphungu wa zakudya ndipo pang'onopang'ono anawonjezera masitepe awo a tsiku ndi tsiku mpaka atafika ku 10 000. Pambuyo pa mwezi wa 6, BMI ya Ophunzirawo inachepa kwambiri ndi 3,7% ().
Miyezo ina ya thupi nayonso inapita patsogolo.
Izi zati, phunziroli silinasiyanitse zotsatira za uphungu wa zakudya kuchokera ku kuyenda. Choncho, sizingatheke kunena kuti kuchepa kwa BMI ndi kuyenda nokha.
Pitilizani
Kutenga masitepe a 10 patsiku sikulimbikitsidwa kwaumoyo, koma kwawonetsedwa kuti ndi kopindulitsa pakuchepetsa thupi komanso thanzi labwino.
Ndi ma calories angati omwe masitepe 10 amawotcha?
Mwina chodabwitsa, sikophweka kuyeza ndendende kuchuluka kwa ma calories omwe mumawotcha potenga masitepe 10.
M'malo mwake, munthu aliyense amawotcha nthawi iliyonse akatenga izi, chifukwa kuchuluka kwa zopatsa mphamvu zomwe mumawotcha pochita masewera olimbitsa thupi kumakhudzidwa ndi zinthu zambiri.
kulemera
Kwa nthawi yaitali amakhulupirira kuti chimodzi mwa zifukwa zazikulu zomwe zimakhudza chiwerengero cha ma calories omwe mumawotcha panthawi yochita masewera olimbitsa thupi ndi kutalika kwa thupi ndi kulemera kwake (, ).
Chifukwa zimatengera mphamvu zambiri kusuntha thupi lalikulu kusiyana ndi kusuntha thupi laling'ono, chiphunzitsocho ndi chakuti zopatsa mphamvu zambiri zimatenthedwa pakuyenda kwa thupi lalikulu ().
Komabe, kafukufuku watsopano akusonyeza kuti mutatha kusintha kulemera kwa thupi, chiwerengero cha zopatsa mphamvu zomwe zimatenthedwa ndi masewera olimbitsa thupi mwa anthu omwe ali ndi thupi lolemera kwambiri sangakhale apamwamba ().
Chifukwa chake, kafukufuku wochulukirapo akufunika kuti adziwe momwe kulemera kumakhudzira kuchuluka kwa zopatsa mphamvu zomwe zimatenthedwa pamagawo.
Liwiro ndi mtunda
Zinthu zina zimatha kukhudza kuchuluka kwa ma calories omwe mumawotcha kutenga masitepe 10 komanso pamtunda wanji.
Mwachitsanzo, ngati mukuyenda mwachangu kukwera mtunda wa mailosi 5 (8 kilomita) pa ola, mutha kutentha ma calories 7 pa mphindi imodzi.
Kumbali ina, ngati mukuyenda momasuka kutsika pa liwiro la mailosi 3 mpaka 4 (5 mpaka 6 kilomita) pa ola, mutha kutentha pakati pa 3,5 ndi 7 zopatsa mphamvu pa mphindi ().
Kafukufuku wa achinyamata achikulire adapeza kuti kuyenda masitepe 10000 pa liwiro la makilomita 6 pa ola kumawotcha pafupifupi ma calories 153 kuposa kuyenda mtunda womwewo pa 3 kilomita pa ola ().
Chibadwa
Chinthu chomwe nthawi zambiri chimanyalanyazidwa chomwe chimapangitsa kuti chiwerengero cha ma calories omwe mumawotcha ndi chibadwa (,,, ).
Kafukufuku wina adayeza zopatsa mphamvu zomwe zimatenthedwa pochita masewera olimbitsa thupi m'mapasa 8 pa masabata a 2 ndipo adatsimikiza kuti kusiyana kwa majini kudapangitsa 72% ya kusiyana kwa zopatsa mphamvu zowotchedwa panthawi yolimbitsa thupi m'moyo watsiku ndi tsiku ().
Kuonjezera apo, kafukufuku wa makoswe adapeza kuti othamanga othamanga nthawi zonse, othamanga kwambiri amatha kutentha kwambiri mu minofu yawo panthawi yochita masewera olimbitsa thupi, zomwe zimatsogolera, poyerekeza ndi othamanga opanda mphamvu omwe anali ochepa ().
Komabe, kafukufuku wina pamutuwu ndi wakale, ndipo kafukufuku waposachedwa akufunika kuti mumvetsetse momwe majini amakhudzira kuchuluka kwa ma calories omwe mumawotcha.
pitilizani
Kuchuluka kwa ma calories omwe mumawotcha mukutenga masitepe 10 mwina kumakhudzidwa ndi zinthu monga kulemera, chibadwa, mayendedwe, ndi malo omwe mukuyenda.
Momwe mungawerengere zopatsa mphamvu zowotchedwa
Njira imodzi yabwino yowerengera kuchuluka kwa ma calories omwe mumawotcha potenga masitepe 10 ndikugwiritsa ntchito equation yomwe imaganizira zanu:
- poids
- kulimbitsa thupi
- nthawi yolimbitsa thupi
Equation yosavuta yomwe imaganizira zinthu izi zomwe mungagwiritse ntchito kuwerengera zopatsa mphamvu zomwe zatenthedwa mukuyenda - komanso zolimbitsa thupi zina - ndi ():
- zopatsa mphamvu zowotchedwa pamphindi = 0,0175 x metabolic yofanana ndi ntchito (MET) x kulemera kwa kilogalamu
Kuti mugwiritse ntchito equation iyi muyenera:
1. Dziwani MET ya zomwe mukuchita
MET imayimira. MET imayimira mlingo womwe mumawotcha ma calories mukuchita zinthu zina zolimbitsa thupi. Zochita zosiyanasiyana mosiyanasiyana zimakhala ndi zofanana ndi MET ().
Mndandanda wazomwe zimagwirizana ndi umboni wa MET ukhoza kupezeka ().
Poyenda, pafupifupi ofanana ndi MET amayambira 2,0 mpaka 10,0 kutengera liwiro ndi malo ().
2. Werengani kulemera kwanu mu ma kilogalamu
Ngati mumakonda kuwerengera kulemera kwanu mu mapaundi, ndizosavuta kusintha nambala yanu kukhala ma kilogalamu.
- kulemera kwa mapaundi / 2,2 = kulemera kwa kilogalamu
3. Dziwani kuchuluka kwa mphindi za masitepe 10
Popeza equation iyi imawerengera zopatsa mphamvu zomwe zatenthedwa pamphindi, muyenera kuchulukitsa zotsatira ndi kuchuluka kwa mphindi zomwe zidakutengerani kuti mumalize masitepe 10 kuti mudziwe kuchuluka kwa ma calories omwe mudawotcha.
Mwachitsanzo, ngati zingakutengereni maola 1,5 (mphindi 90) kuti muyende masitepe 10, equation yanu yomaliza ingawoneke motere:
- zopatsa mphamvu zowotchedwa = 0,0175 x MET x kulemera kwa kilogalamu x 90 (mphindi)
4. Lumikizani deta yanu mu equation.
Mukatsimikiza MET yanu, kulemera kwanu mu kilogalamu, ndi kuchuluka kwa mphindi zomwe zidakutengerani kuti muyende masitepe 10, mutha kulumikiza deta yanu mu equation ndikumaliza kuyerekezera kwanu.
Nazi zitsanzo za momwe ma calories omwe mumawotcha amatha kusiyanasiyana kutengera kulemera kwa thupi komanso kukula kwake. M'zitsanzozi, akuganiza kuti munthu aliyense adayenda kwa ola limodzi (1 minutes) mosasamala kanthu za liwiro.
| 2,0 mph (3,2 km/h) 2,8 MET | 3,0 mph (4,8 km/h) 4.3 MET | 4,0 mph (6,4 km/h) 5,0 MET | 5,0 mph (8 km/h) 8.3 MET | |
|---|---|---|---|---|
| Mabuku a 130 (Makilogalamu 59) | 173 calories | 266 calories | 309 calories | 514 calories |
| Mabuku a 160 (Makilogalamu 73) | 214 calories | 329 calories | 383 calories | 636 calories |
| Mabuku a 190 (Makilogalamu 86) | 253 calories | 388 calories | 451 calories | 749 calories |
| Mabuku a 220 (Makilogalamu 100) | 294 calories | 451 calories | 525 calories | 872 calories |
pitilizani
Mutha kulingalira mosavuta kuchuluka kwa ma calories omwe mumawotcha potenga masitepe 10 ndi equation yosavuta yomwe imaganizira kulemera kwanu, kuthamanga kwa kuyenda ndi mphamvu, komanso nthawi yomwe inakutengerani kuti musachite 000.
Kodi Njira 10 Zingakuthandizeni Kukwaniritsa Zolinga Zanu Zolimbitsa Thupi?
Ponseponse, kutenga masitepe 10 patsiku kumawoneka ngati njira yowonjezera thanzi labwino komanso thanzi.
Kafukufuku wamapulogalamu oyenda akuwonetsa kuti ndi masewera olimbitsa thupi otetezeka komanso ogwira mtima omwe angathandize kuchepetsa thupi komanso kukhala ndi thanzi labwino (,,,,,).
Komabe, kuyenda masitepe 10 patsiku sikungakhale koyenera kwa aliyense, mwachitsanzo chifukwa cha kusowa kwa nthawi kapena mavuto ophatikizana. Izi zati, ngakhale kuyenda masitepe ochepera 000 patsiku kwawonetsedwa kuti kuli ndi phindu (,, ,).
Kafukufuku wa amayi adapeza kuti pulogalamu yoyenda ya milungu 12 yomwe otenga nawo mbali adayenda kwa mphindi 50 mpaka 70 masiku 3 pa sabata atha kusintha zizindikiro za magazi za insulin kukana ().
Malingaliro apano akuwonetsa kuyenda kwa mphindi 30 osachepera masiku 5 pa sabata. Kutenga masitepe 10 patsiku ndi njira imodzi yokwaniritsira cholinga ichi (, ).
pitilizani
Kutenga masitepe 10 patsiku kungakuthandizeni kukwaniritsa zomwe mukufuna kuchita sabata iliyonse. Komabe, kuchita zinthu zingapo tsiku lililonse kumapindulitsa kwambiri thanzi lanu kuposa kusachita chilichonse.
kwambiri
Kutenga masitepe 10 patsiku kungakuthandizeni kupeza mphindi 000 zovomerezeka zosachepera masiku 30 pa sabata.
Komabe, kuchita masitepe 10 patsiku sikungakhale koyenera kwa aliyense. Kuphatikiza apo, masitepe ochepa amatha kupititsa patsogolo thanzi lanu.
Chiwerengero cha ma calories omwe mumawotcha potenga masitepe a 10000 chimasiyana kuchokera kwa munthu ndi munthu - ndipo ngakhale tsiku ndi tsiku - monga zinthu monga kulemera kwa thupi, majini ndi kuthamanga kwa kuyenda kungawonjezere kapena kuchepetsa chiwerengero cha zopatsa mphamvu zowotchedwa.
Kuti muyerekeze kuchuluka kwa ma calories omwe munawotcha, gwiritsani ntchito equation yomwe imaganizira kulemera kwa thupi lanu, mphamvu ya kuyenda, ndi nthawi yomwe inakutengerani kuti mumalize masitepe 10000.
Pazonse, kuyenda pafupipafupi kumatha kupulumutsa - kaya mutatenga masitepe 10 kapena kuchepera.
