Mangani macalorie ekudya zuva rekudzora huremu

Zvemukati

• Huwandu hwe macalorie anoshandiswa mukurovedza muviri
• Nekuti kuonda kunowedzera

Kurasikirwa 1 kg pavhiki zvinodikanwa kudzikisa 1100 kcal kune yakajairwa kudyiwa kwezuva nezuva, zvakaenzana neinenge maviri madhishi ane mashanu mashupuni emupunga + 2 maspuni webhinzi 150 g yenyama + saladhi.

Kuderedza 1100 kcal pazuva kwevhiki kunogumisira huwandu hwe7700 kcal, kukosha kunoenderana nehuwandu hwemacalorie akachengetwa mu1 kg yemafuta emuviri.

Nekudaro, kusvika padanho iri rekudzikiswa kwecalori mukudya kazhinji idambudziko hombe, uye nekudaro zvakafanira kudzidzira chiitiko chemuviri kuti kuwedzere kutsva kwemakori uye nekukurumidza metabolism.

Kubva pamhedzisiro ye karukureta, 1100 kcal inofanirwa kudzikiswa, uye mhedzisiro yekupedzisira inoenderana nenhamba yemakoriori anofanirwa kudyiwa pazuva kuti awane uremu hunodiwa.

Huwandu hwe macalorie anoshandiswa mukurovedza muviri

Kubatsira kupisa macalorie uye kudzikisa huremu, zano rakanaka ndere kuwedzera tsika yekurovedza muviri, iyo inomhanyisa metabolism uye inomutsa kupisa kwemafuta.

Paavhareji, munhu ane 60 kg anoshandisa angangoita mazana matatu nemakumi matatu nemaviri macalorie paanenge achidzidzira 1 awa rekudzidzira huremu, nepo munhu ane 100 kg anoshandisa angangoita 600 kcal kuita chiitiko chimwe chete ichi. Izvi zvinodaro nekuti huremu hwacho hwakakura, ndipo panowedzera simba remuviri kuita zvakafanana uye kuona oxygen nemanyukiseni emasero ese.

Isa data rako mune inotevera karukureta uye ona kuti mangani macalorie aunoshandisa kuita akasiyana epanyama zviitiko:

Izvo zvakakoshawo kuti urangarire kuti iwo wakawanda huwandu hwetsandanyama mumuviri, inowedzera simba remunhu, sezvo mhasuru inodya macalorie akawanda kupfuura mafuta ekuchengetedza mumuviri.

Nekuti kuonda kunowedzera

Kurasikirwa nehuremu kunowedzera kuoma nekuti pakurasikirwa nehuremu, simba rekushandisa remuviri rinodzikira, sezvo kuyedza kuchengetedza muviri we80 kg kuri kushoma pane kuyedza kuchengetedza muviri we100 kg, semuenzaniso.

Uye zvakare, metabolism inononoka kudzika nekukura, saka zvakajairika kuti uwane kuoma kuora uremu paunenge uchikura. Kuti ukunde kuoma uku, zvakafanira kugadzirisa dhayeti uye nekuwedzera maitiro ekurovedza muviri, nekuti izvi zvinoita kuti metabolism ishande uye inowedzera huwandu hwesimba mumuviri, zvichibatsira nekudzikisa uremu uye kutonga. Kubatsira nekudzikira uremu, dzidza nezve 7 chikafu chinomhanyisa metabolism.