Ho tsamaea kamehla ho na le melemo e mengata.Ho feta moo, ho nka mehato e lekaneng letsatsi le leng le le leng ho ka u tsoela molemo ka ho fokotsa menyetla ea ho tepella maikutlong, ho thusa ka ho laola boima ba 'mele le ho ntlafatsa bophelo ba boko. bophelo bo botle ba masapo le bophelo bo botle ka kakaretso ().
Lilemong tsa morao tjena, ho tsamaea mehato ea 10 ka letsatsi ho fetohile tlhahiso e tloaelehileng e sebelisoang ho khothalletsa ho ikoetlisa kamehla.
Empa u kanna oa ipotsa hore na hobaneng ha ho khothaletsoa mehato e 10 le hore na tataiso ena e ka u thusa ho fihlela lipheo tsa hau tsa boikoetliso.
Sengoliloeng sena se shebisisa likhothaletso tsa mehato ea letsatsi le letsatsi le hore na u chesa likhalori tse kae u etsa mehato ea 10.
Ke hobane'ng ha ho le bohlokoa ho nka mehato e 10?
Ho batho ba bangata, ho tsamaea litepisi tse 10 ho ka ba lik'hilomithara tse 000 (5 kilometers).
Palo e khethehileng ea 10 e ka amahanngoa le lepetjo le sebelisoang ke lihlopha tsa ho tsamaea Japane ho tloha lilemong tsa bo-000 (, ).
Ho phaella moo, lipatlisiso tsa morao-rao li boetse li tšehetsa taba ea hore ho tsamaea mehato ea 10 ho molemo bakeng sa bophelo bo botle ka kakaretso ().
Phuputsong ea batho ba baholo ba 35 ba nang le lintlha tsa 31,7 ho 44,9, barupeluoa ba ile ba fumana keletso ea lijo 'me butle-butle ba eketsa mehato ea bona ea letsatsi le letsatsi ho fihlela ba fihla ho 10 000. Ka mor'a ho kenella ha likhoeli tsa 6, BMI ea Barupeluoa e fokotsehile haholo ka 3,7% ().
Litekanyo tse ling tsa 'mele le tsona li ile tsa ntlafala.
Seo se boletse, thuto ena ha ea ka ea khetholla liphello tsa keletso ea lijo ho tloha ho tsa ho tsamaea. Ka hona, ho ke ke ha khoneha ho bolela hore ho fokotseha ha BMI ke ho tsamaea u le mong.
Lethathamo la tsebo tsa hau
Ho nka mehato ea 10 ka letsatsi hase tlhahiso ea molao ea bophelo bo botle, empa ho bontšitsoe hore ho molemo bakeng sa ho theola boima ba 'mele le bophelo bo botle ka kakaretso.
Mehato e 10 e chesa likhalori tse kae?
Mohlomong hoa makatsa hore ebe ha ho bonolo ho lekanya hantle hore na u chesa likhalori tse kae ka ho nka mehato e 10.
Ha e le hantle, motho e mong le e mong a ka 'na a chesa nako le nako ha a nka mehato ena, hobane palo ea lik'hilojule tseo u li chesang ka ho ikoetlisa li angoa ke lintlha tse ngata.
boima ba 'mele
Ke khale ho lumeloa hore e 'ngoe ea lintlha tse ka sehloohong tse amang palo ea lik'hilojule tseo u li chesang nakong ea boikoetliso ba' mele ke bolelele ba 'mele le boima ba' mele (, ).
Hobane ho nka matla a mangata ho tsamaisa 'mele o moholo ho feta ho tsamaisa' mele o monyenyane, khopolo ke hore lik'hilojule tse ngata li chesoa nakong ea ho tsamaea ha 'mele o moholoanyane ().
Leha ho le joalo, lipatlisiso tse ncha li fana ka maikutlo a hore ka mor'a ho fetola boima ba 'mele, palo ea lik'hilojule tse chesoang ka ho ikoetlisa ho batho ba nang le boima bo phahameng ba' mele e ka 'na ea se ke ea e-ba holimo ho feta tsohle ().
Ka hona, ho hlokahala lipatlisiso tse eketsehileng ho fumana hore na boima ba 'mele bo ama palo ea lik'hilojule tse chesitsoeng nakong ea mekhahlelo.
Lebelo le sebaka
Lintlha tse ling li ka ama hore na u chesa lik'hilojule tse kae ho nka mehato ea 10 le holim'a mofuta ofe.
Mohlala, haeba u tsamaea ka lebelo le holimo ka lebelo la limaele tse 5 (lik'hilomithara tse 8) ka hora, u ka chesa lik'hilojule tse fetang 7 ka motsotso.
Ka lehlakoreng le leng, haeba u tsamaea u iketlile ho theosa ka lebelo la lik’hilomithara tse 3 ho isa ho tse 4 (lik’hilomithara tse 5 ho isa ho tse 6) ka hora, u ka chesa lik’hilojule tse pakeng tsa 3,5 le tse 7 ka motsotso ().
Phuputso e entsoeng ho bacha ba baholo e fumane hore ho tsamaea mehato e 10000 ka lebelo la lik'hilomithara tse 6 ka hora ho ka chesa ka karolelano lik'hilojule tse 153 ho feta ho tsamaea sebaka se tšoanang ka lik'hilomithara tse 3 ka hora ().
Liphatsa tsa lefutso
Ntho e atisang ho hlokomolohuoa e tlatsetsang palo ea lik'hilojule tseo u li chesang ke liphatsa tsa lefutso (,, , ).
Phuputso e 'ngoe e ile ea lekanya lik'hilojule tse chesitsoeng nakong ea ho ikoetlisa ka lipara tse 8 tsa mafahla ka libeke tse 2' me tsa etsa qeto ea hore phapang ea liphatsa tsa lefutso e bakile 72% ea phapang ea lik'halori tse chesitsoeng nakong ea boikoetliso ba 'mele bophelong ba letsatsi le letsatsi ().
Ho phaella moo, phuputso ea likhoto e fumane hore limathi tse sebetsang ka mokhoa o tsitsitseng, tse nang le matla a phahameng li fetisetsa mocheso o mongata ka har'a mesifa ea tsona nakong ea boikoetliso ba 'mele, e leng se lebisang, ha se bapisoa le limathi tse fokolang tse neng li sa sebetse haholo ().
Leha ho le joalo, lipatlisiso tse ling mabapi le taba ena ke tsa khale, 'me lipatlisiso tsa morao-rao lia hlokahala ho utloisisa hore na liphatsa tsa lefutso li ama palo ea lik'halori tseo u li chesa joang.
lethathamo la tsebo tsa hau
Palo ea likhalori tseo u li chesa ha u nka mehato ea 10 e kanna ea angoa ke lintlha tse kang boima, liphatsa tsa lefutso, lebelo le sebaka seo u tsamaeang ho sona.
Mokhoa oa ho hakanya lik'hilojule tse chesitsoeng
E 'ngoe ea litsela tse molemohali tsa ho bala hore na u chesa lik'hilojule tse kae ka ho nka mehato e 10 ke ho sebelisa equation e nahanang ea hau:
- poids
- ho ikoetlisa ka matla
- nako ya ho ikoetlisa
Equation e bonolo e nahanang ka lintlha tsena tseo u ka li sebelisang ho bala likhalori tsa hau tse chesitsoeng ha u ntse u tsamaea - le bakeng sa boikoetliso bo bong - ke ():
- lik'hilojule tse chesitsoeng ka motsotso = 0,0175 x metabolic e lekanang le mosebetsi (MET) x boima ba lik'hilograma
Ho sebelisa equation ena o tla hloka ho:
1. Etsa qeto ea MET ea mosebetsi oa hau
MET e emetse. MET e emela sekhahla seo u chesa lik'hilojule ka sona ha u ntse u etsa mosebetsi o itseng oa 'mele. Mesebetsi e fapaneng ka matla a fapaneng e na le MET ea eona e lekanang ().
Lethathamo la lintlha tse tloaelehileng tse thehiloeng ho bopaki ba MET li ka fumanoa ().
Bakeng sa ho tsamaea, palo e lekanang ea MET e tloha ho 2,0 ho isa ho 10,0 ho latela lebelo le sebaka ().
2. Bala boima ba hao ka lik'hilograma
Haeba u tloaetse ho bala boima ba hau ka liponto, ho bonolo ho fetolela palo ea hau ho lik'hilograma.
- boima ba lik'hilograma / 2,2 = boima ba lik'hilograma
3. Ela hloko palo ea metsotso ea mehato e 10
Kaha equation ena e bala lik'hilojule tse chesitsoeng ka motsotso, o hloka ho atisa sephetho ka palo eohle ea metsotso eo u e nkileng ho qeta mehato e 10 ho fumana palo eohle ea lik'hilojule tseo u li chesitseng.
Mohlala, haeba ho u nkile lihora tse 1,5 (metsotso e 90) ho tsamaea mehato e 10, palo ea hau ea ho qetela e ne e tla shebahala tjena:
- lik'halori tse chesitsoeng = 0,0175 x MET x boima ba lik'hilograma x 90 (metsotso)
4. Hokela data ea hau ho equation.
Hang ha u se u entse qeto ea MET ea hau, boima ba hau ka lik'hilograma, le palo eohle ea metsotso eo ue nkileng ho tsamaea mehato e 10, u ka kenya lintlha tsa hau ho equation 'me u phethe khakanyo ea hau.
Mehlala ke ena ea hore na lik'hilojule tseo u li chesa li ka fapana joang ho latela boima ba 'mele le matla a mohato. Mehlaleng ena, ho nahanoa hore motho e mong le e mong o tsamaile hora e le 'ngoe (metsotso e 1) ho sa tsotellehe lebelo.
| 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 | |
|---|---|---|---|---|
| Lipuo tsa 130 (Lik'hilograma tse 59) | Lik'hilojule tsa 173 | Lik'hilojule tsa 266 | Lik'hilojule tsa 309 | Lik'hilojule tsa 514 |
| Lipuo tsa 160 (Lik'hilograma tse 73) | Lik'hilojule tsa 214 | Lik'hilojule tsa 329 | Lik'hilojule tsa 383 | Lik'hilojule tsa 636 |
| Lipuo tsa 190 (Lik'hilograma tse 86) | Lik'hilojule tsa 253 | Lik'hilojule tsa 388 | Lik'hilojule tsa 451 | Lik'hilojule tsa 749 |
| Lipuo tsa 220 (Lik'hilograma tse 100) | Lik'hilojule tsa 294 | Lik'hilojule tsa 451 | Lik'hilojule tsa 525 | Lik'hilojule tsa 872 |
lethathamo la tsebo tsa hau
U ka hakanya habonolo hore na u chesa lik'hilojule tse kae ka ho nka mehato ea 10 ka equation e bonolo e nahanang ka boima ba hau, lebelo la ho tsamaea le matla, le nako eo ue nkileng ho etsa 000 eseng.
Na Mehato e 10 e tla U Thusa ho Finyella Lipakane tsa Hau tsa Boiketlo?
Ka kakaretso, ho nka mehato ea 10 ka letsatsi ho bonahala e le mokhoa oa ho ntlafatsa bophelo bo botle le bophelo bo botle ka kakaretso.
Lipatlisiso mabapi le mananeo a ho tsamaea li fana ka maikutlo a hore ke boikoetliso bo sireletsehileng le bo sebetsang bo ka thusang ho theola boima ba 'mele le ho ntlafatsa bophelo bo botle ka kakaretso (,,,,,).
Leha ho le joalo, ho tsamaea mehato ea 10 ka letsatsi ho ka 'na ha se ke ha tšoanela motho e mong le e mong, mohlala ka lebaka la ho hloka nako kapa mathata a kopanetsoeng. Seo se boletse, esita le ho tsamaea mehato e ka tlase ho 000 ka letsatsi ho bontšitsoe hore ho na le melemo (, , , ).
Phuputso ho basali e fumane hore lenaneo la ho tsamaea la libeke tse 12 leo barupeluoa ba neng ba tsamaea ka lona bakeng sa 50 ho metsotso ea 70 matsatsi a 3 ka beke le ka ntlafatsa matšoao a mali a insulin ho hanyetsa ().
Litlhahiso tsa hajoale li fana ka maikutlo a ho tsamaea bonyane metsotso e 30 bonyane matsatsi a 5 ka beke. Ho nka mehato ea 10 ka letsatsi ke tsela e 'ngoe ea ho finyella pakane ena (, ).
lethathamo la tsebo tsa hau
Ho nka mehato e 10 ka letsatsi ho ka u thusa ho fihlela likhothaletso tsa hau tsa beke le beke tsa boikoetliso. Leha ho le joalo, ho nka mehato e mengata letsatsi ka leng ho molemo haholo bophelong ba hao ho feta ho se nke ho hang.
Ea bohlokoa
Ho nka mehato ea 10 ka letsatsi ho ka u thusa ho fumana metsotso e 000 e khothalletsoang bonyane matsatsi a 30 ka beke.
Leha ho le joalo, ho nka mehato e 10 000 ka letsatsi ho ka ’na ha se ke ha e-ba ntho ea sebele ho bohle. Ho feta moo, mehato e fokolang e ka ntlafatsa bophelo ba hau.
Palo ea lik'hilojule tseo u li chesa ka ho nka mehato ea 10000 e fapana ho tloha ho motho ho ea ho motho - esita le letsatsi le letsatsi - hobane lintlha tse kang boima ba 'mele, liphatsa tsa lefutso le lebelo la ho tsamaea li ka eketsa kapa tsa fokotsa palo ea lik'halori tse chesitsoeng.
Ho hakanya hore na u chesitse lik’hilojule tse kae, sebelisa equation e nahanelang boima ba ’mele oa hao, matla a ho tsamaea, le nako eo u e nkileng ho phetha mehato e 10000 XNUMX.
Ka kakaretso, ho tsamaea kamehla ho ka fana - ho sa tsotellehe hore na u nka mehato e 10 kapa ka tlaase ho moo.
