Ukuhamba njalo kunezinzuzo eziningi.Kuyindlela elula futhi engabizi kakhulu yomsebenzi womzimba. Ngaphezu kwalokho, ukuthatha izinyathelo ezanele usuku ngalunye kungazuzisa impilo yakho ngokunciphisa ingozi yokucindezeleka, ukusiza ekulawuleni isisindo, kanye nokwenza ngcono impilo yobuchopho. impilo yamathambo kanye nezinga lempilo lilonke ().
Eminyakeni yamuva nje, ukuhamba ngezinyathelo ezingu-10 ngosuku kuye kwaba izincomo ezithandwayo ezisetshenziselwa ukukhuthaza ukuvivinya umzimba okuvamile.
Kodwa kungenzeka ukuthi uyazibuza ukuthi kungani kunconyelwa izinyathelo eziyi-10 kanye nokuthi lo mhlahlandlela ungakusiza yini ukufeza izinhloso zakho zokufaneleka.
Lesi sihloko sibhekisisa izincomo zesinyathelo sansuku zonke nokuthi mangaki amakhalori owashisayo wenza izinyathelo ezingu-10.
Kungani kubalulekile ukuthatha izinyathelo eziyi-10?
Kubantu abaningi, ukuhamba ngezinyathelo eziyi-10 cishe kungamamayela ayi-000 (amakhilomitha ayi-5).
Inombolo ethize ye-10 ingabangwa kwisiqubulo esisetshenziswa amakilabhu okuhamba ngezinyawo e-Japan ngasekuqaleni kwawo-000 (, ).
Ukwengeza, ucwaningo lwamanje luphinde lusekele isimangalo sokuthi ukuhamba ngezinyathelo ezingu-10 kuhle empilweni yonke ().
Ocwaningweni lwabantu abadala be-35 abanamaphuzu we-31,7 kuya ku-44,9, abahlanganyeli bathola iseluleko sokudla futhi kancane kancane bandisa izinyathelo zabo zansuku zonke baze bafinyelele ku-10 000. Ngemva kokungenelela kwezinyanga ezingu-6, i-BMI yabahlanganyeli yehle kakhulu ngo-3,7% ().
Ezinye izilinganiso zomzimba nazo zaba ngcono.
Lokho kusho ukuthi, lolu cwaningo aluzange luhlukanise imiphumela yeseluleko sokudla kulabo abahamba ngezinyawo. Ngakho-ke, akunakwenzeka ukuthi ukwehla kwe-BMI kuhambisana nokuhamba wedwa.
I-Sumumé
Ukuthatha izinyathelo ze-10 ngosuku akusona isincomo sezempilo esisemthethweni, kodwa kuboniswe ukuthi kunenzuzo yokulahlekelwa isisindo kanye nempilo yonke.
Mangaki amakhalori ashiswa izinyathelo eziyi-10?
Mhlawumbe ngokumangalisayo, akulula ukukala ukuthi mangaki amakholori owashisa ngokuthatha izinyathelo ezingu-10.
Eqinisweni, wonke umuntu cishe uyasha njalo lapho ethatha lezi zinyathelo, ngoba inani lamakholori owashisa ngokwenza umsebenzi womzimba lithintwa izici eziningi.
isisindo
Sekuyisikhathi eside kukholakala ukuthi esinye sezici eziyinhloko ezithinta inani lama-kilojoule owashisa ngesikhathi sokuzivocavoca umzimba ubude nesisindo somzimba (, ).
Ngenxa yokuthi kuthatha amandla amaningi ukuhambisa umzimba omkhulu kunokuhambisa umzimba omncane, inkolelo-mbono iwukuthi ama-calories amaningi ashiswa ngesikhathi sokunyakaza komzimba omkhulu ().
Kodwa-ke, ucwaningo olusha luphakamisa ukuthi ngemva kokulungiswa kwesisindo somzimba, inani lama-calories ashiswe ngokusebenza ngokomzimba kubantu abanesisindo somzimba esiphezulu lingase lingabi ngaphezu kwakho konke ().
Ngakho-ke, ucwaningo olwengeziwe luyadingeka ukuze kutholakale ukuthi isisindo sithinta kanjani inani lama-calories ashiswe ngezigaba.
Ijubane nendawo
Ezinye izici zingathinta ukuthi mangaki amakholori owashisayo uthatha izinyathelo ezingu-10 nokuthi hlobo luni lwendawo.
Isibonelo, uma uhamba ngokushesha ukhuphuka ngesivinini esingamamayela angu-5 (amakhilomitha angu-8) ngehora, ungashisa amakhalori angaphezu kwangu-7 ngomzuzu.
Ngakolunye uhlangothi, uma uhamba ngokukhululeka wehle ngesivinini esingamamayela angu-3 ukuya kwangu-4 (amakhilomitha angu-5 kuya ku-6) ngehora, ungashisa phakathi kwama-calories angu-3,5 no-7 ngomzuzu ().
Ucwaningo lwentsha yabantu abadala lwathola ukuthi ukuhamba amagxathu angu-10000 ngesivinini esingamakhilomitha angu-6 ngehora kungashisa ngokwesilinganiso amakholori angu-153 ngaphezu kokuhamba ibanga elifanayo ngamakhilomitha angu-3 ngehora ().
Izakhi zofuzo
Isici esivame ukunganakwa esinomthelela enanini lamakholori owashisayo izakhi zofuzo (,, , ).
Olunye ucwaningo lwalinganisa ama-calories ashiswe ngesikhathi sokusebenza ngokomzimba ngamapheya angu-8 wamawele emasontweni angu-2 futhi lwaphetha ngokuthi umehluko wezakhi zofuzo ubangele u-72% wokwehluka kwamakholori ashiswa ngesikhathi sokusebenza ngokomzimba ekuphileni kwansuku zonke ().
Ukwengeza, ucwaningo lwamagundane lwathola ukuthi abagijimi abasebenzayo, abanamandla aphezulu badlulisela ukushisa okwengeziwe emisipha yabo ngesikhathi sokusebenza ngokomzimba, okuholela, uma kuqhathaniswa nabagijimi abancane abangasebenzi ().
Noma kunjalo, olunye ucwaningo ngalesi sihloko luludala, futhi ucwaningo lwakamuva luyadingeka ukuze kuqondwe ukuthi ufuzo lulithinta kanjani inani lamakholori owashisayo.
bechaza
Inani lamakholori owashisayo uthatha izinyathelo ezingu-10 kungenzeka lithintwe izinto ezifana nesisindo, izakhi zofuzo, ijubane, kanye nendawo ohamba kuyo.
Ungalinganisa kanjani ama-calories ashisiwe
Enye yezindlela ezinhle kakhulu zokubala ukuthi mangaki amakholori owashisayo ngokuthatha izinyathelo ezingu-10 ukusebenzisa isibalo esicabangela owakho:
- poids
- umfutho wokuzivocavoca
- isikhathi sokuzivocavoca
Isibalo esilula esicubungula lezi zici ongazisebenzisa ukubala amakhalori akho ashisiwe ngenkathi uhamba - kanye nokunye ukuzivocavoca - ngu ():
- amakhalori ashiswe ngomzuzu = 0,0175 x i-metabolic equivalent of task (MET) x isisindo ngamakhilogremu
Ukuze usebenzise lesi sibalo uzodinga:
1. Thola i-MET yomsebenzi wakho
I-MET imele. I-MET imele izinga oshisa ngalo ama-calories ngenkathi usenza umsebenzi othile womzimba. Imisebenzi ehlukene emazingeni ahlukene inokulingana kwayo kwe-MET ().
Uhlu lokulingana okusekelwe ebufakazini be-MET lungatholakala ().
Ngokuhamba ngezinyawo, isilinganiso esilinganayo se-MET sisuka ku-2,0 siye ku-10,0 kuye ngesivinini nendawo ().
2. Bala isisindo sakho ngamakhilogremu
Uma ujwayele ukubala isisindo sakho ngamaphawundi, kulula ukuguqula inombolo yakho ibe ngamakhilogremu.
- isisindo ngamakhilogremu / 2,2 = isisindo ngamakhilogremu
3. Qaphela inani lemizuzu yezinyathelo eziyi-10
Njengoba lesi sibalo sibala amakhalori ashiswe ngeminithi, udinga ukuphindaphinda umphumela ngenani eliphelele lamaminithi okuthathile ukuze uqedele izinyathelo ezingu-10 ukuze unqume inani eliphelele lamakholori owashisile.
Isibonelo, uma kukuthathe amahora angu-1,5 (amaminithi angu-90) ukuhamba izinyathelo ezingu-10, isibalo sakho sokugcina singabukeka kanje:
- amakhalori ashisiwe = 0,0175 x MET x isisindo ngamakhilogremu x 90 (amaminithi)
4. Xhuma idatha yakho kuzibalo.
Uma usunqume i-MET yakho, isisindo sakho ngamakhilogremu, kanye nengqikithi yenani lamaminithi okuthathile ukuze uhambe izinyathelo ezingu-10, ungakwazi ukuxhuma idatha yakho kuzibalo bese uqedela isilinganiso sakho.
Nazi ezinye izibonelo zokuthi amakhalori owashisayo angahluka kanjani kuye ngesisindo somzimba kanye nokuqina kwesinyathelo. Kulezi zibonelo, kucatshangwa ukuthi umuntu ngamunye uhambe ihora elingu-1 (imizuzu engama-60) kungakhathaliseki ukuthi ijubane lingakanani.
| 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 | |
|---|---|---|---|---|
| Izincwadi ze-130 (59kg) | Ama-calories angu-173 | Ama-calories angu-266 | Ama-calories angu-309 | Ama-calories angu-514 |
| Izincwadi ze-160 (73kg) | Ama-calories angu-214 | Ama-calories angu-329 | Ama-calories angu-383 | Ama-calories angu-636 |
| Izincwadi ze-190 (86kg) | Ama-calories angu-253 | Ama-calories angu-388 | Ama-calories angu-451 | Ama-calories angu-749 |
| Izincwadi ze-220 (100kg) | Ama-calories angu-294 | Ama-calories angu-451 | Ama-calories angu-525 | Ama-calories angu-872 |
bechaza
Ungakwazi ukulinganisa kalula ukuthi mangaki amakholori owashisayo ngokuthatha izinyathelo ezingu-10 nge-equation elula ecabangela isisindo sakho, isivinini sokuhamba kanye nokuqina, kanye nesikhathi esikuthathe ukuthi ungenzi 000.
Ingabe Izinyathelo Ezingu-10 Zizokusiza Ufinyelele Izinjongo Zakho Zokufaneleka?
Sekukonke, ukuthatha izinyathelo ze-10 ngosuku kubonakala kuyindlela yokuthuthukisa impilo nokuphila kahle.
Ukucwaninga ngezinhlelo zokuhamba kubonisa ukuthi kuwukuzivocavoca okuphephile futhi okuphumelelayo okungasiza ekunciphiseni isisindo futhi kuthuthukise impilo yonke (,,,,,).
Nokho, ukuhamba ngezinyathelo ezingu-10 000 ngosuku kungase kungafaneleki kuwo wonke umuntu, isibonelo ngenxa yokuntuleka kwesikhathi noma izinkinga ezihlangene. Lokho kusho ukuthi, ngisho nokuhamba ngezinyathelo ezingaphansi kwe-10 ngosuku kuye kwaboniswa kunezinzuzo (,,,,).
Ucwaningo olwenziwa kwabesifazane lwathola ukuthi uhlelo lokuhamba lwamasonto angu-12 lapho ababambiqhaza bahamba khona imizuzu engu-50 kuya kwengu-70 izinsuku ezingu-3 ngesonto lungathuthukisa izimpawu zegazi zokungazweli kwe-insulin ().
Izincomo zamanje ziphakamisa ukuhamba okungenani imizuzu engama-30 okungenani izinsuku ezi-5 ngeviki. Ukuthatha izinyathelo ezingu-10 ngosuku kuyindlela eyodwa yokufinyelela lo mgomo (, ).
bechaza
Ukuthatha izinyathelo ezingu-10 ngosuku kungakusiza ukuthi uhlangabezane nezincomo zakho zomsebenzi womzimba wangeviki. Nokho, ukuthatha izinyathelo ezimbalwa usuku ngalunye kunenzuzo nakakhulu empilweni yakho kunokungazithathi nhlobo.
Iningi
Ukuthatha izinyathelo ezingu-10 ngosuku kungakusiza uthole amaminithi angu-000 anconyiwe okungenani izinsuku ezingu-30 ngeviki.
Noma kunjalo, ukuthatha izinyathelo ezingu-10 ngosuku kungase kungabi ngokoqobo kuwo wonke umuntu. Futhi, izinyathelo ezimbalwa zingathuthukisa impilo yakho.
Inani lamakholori owashisa ngokuthatha izinyathelo ezingu-10000 liyahlukahluka kumuntu nomuntu - futhi ngisho nosuku nosuku - ngenxa yokuthi izici ezifana nesisindo somzimba, ufuzo kanye nesivinini sokuhamba kungase kwenyuse noma kwehlise inani lamakholori ashisiwe.
Ukuze ulinganisele ukuthi mangaki amakholori owashile, sebenzisa isibalo esicabangela isisindo somzimba wakho, ukushuba kohambo, nesikhathi okuthathile ukuze uqedele izinyathelo ezingu-10000.
Sekukonke, ukuhamba okuvamile kungaletha - kungakhathaliseki ukuthi uthatha izinyathelo ezingu-10 noma ngaphansi.
