Haeba u thahasella monyetla oa ho theola boima ba 'mele ka ho bala khalori, ua tseba, u khethile tsela e nepahetseng! Tsamaiso ena e lumella hore o kenyelletse ho ja lijo leha e le life lihlahisoa tse nang le boemo bo le bong feela - ho latela khalase ea caloric.
U ka bala lik'hilojule ho fokotsa boima ba 'mele joang?
Pele u etsa qeto ea hore na ke lik'hilojule tse kae tseo u li hlokang hore u fokotse boima ba 'mele, u lokela ho bala karole ea hau ea letsatsi le letsatsi. Ke kamoo lik'hilojule tse ngata tseo u ka li fumanang ka ntle ho mafura. Morero o na le ntlha ea bohlokoa e itšetlehileng ka mosebetsi oa hau oa boipheliso:
- coefficient ha e eo, haeba mosebetsi o le tlase: mosebetsi ho k'homphieutha kapa e tšoanang le ha ho papali;
- coefficient (K) = 1.3, haeba mosebetsi o lekaneng - ka makhetlo a 2-3 ka beke, ho sebetsa hantle kapa mosebetsi o etsang hore ka linako tse ling o falle;
- coefficient (K) = 1.5, haeba mosebetsi o phahame ka makhetlo a 4-5 ka beke, koetliso e lekaneng ea bonyane hora e le nngwe.
Ho itšetlehile ka lilemo tsa hau, khetha khetho ea hau, beha boima ba hao le ketsahalo e kopanetsoeng moo, haeba feela e se tlaase (mesebetsing e tlase moeeng o sa hlokahale):
- ho tloha ho lilemo tse 18 ho isa ho tse 30: ((0,0621x WE ka kg + 2,0357) x240) K K = kcal;
- ho tloha lilemo tse 30 ho isa ho tse 60: ((0.3242x WE ka kg + 3.5377) x240) x K = kcal;
- ea lilemo li fetang 60: ((0.0377x WEB ka kg + 2.7545) x240) x K = boholo ba kcal.
U ka theola boima ba 'mele ka ho bala lik'hilojule haeba u tseba tloaelo ea hau. Ka mohlala, u lilemo li 23 'me u boima ba lik'hilograme tse 60, ha u ntse u e-na le mosebetsi oa ho lula fatše, e.g. mosebetsi oa coefficient ha o hlokehe. Re bala ho latela mokhoa oa lilemo tse 18 ho isa ho tse 30:
((0.0621 x 60kg + 2.0357) x240) ntle le coefficient = 1382 kcal.
Ke kamoo u hlokang letsatsi kateng hore u se ke ua ntlafala, empa u boloke boima ba hau. Ho na le lik'hilojule tse kae tseo u ka li jang ho theola 'mele oa hao - u botsa. Ha e le hantle, tlase ho palo ena. Tse nyenyane, e lebelo e tla ba ho theoha.
Ke bokae ho ja lik'hilojule ho theola boima ba 'mele?
Haeba u bua hantle ka hore na ke lik'hilojule tse kae tseo u li hlokang hore u fokotse boima ba 'mele, hopola hore ho lahleheloa ke boima ka ho fetisisa ho hloka hore u ikoetlise. E le hantle, ho buelloa ho fokotsa lijo tsa hau ka lik'hilojule tse 200-300 feela le ho chesa mokhoa o tšoanang oa ho ikoetlisa (ena e ka bang hora ea boikoetliso ka matla a ho ikoetlisa kapa aerobics). Ka hona, ho haelloa ke lik'hilojule tse 400-600 ho thehoa ka letsatsi, e leng ho boetse ho etsa hore lisebelisoa tsa boima ba 'mele bo behoe. Ke hore, lik'hilojule tse ka tlaase ho 500 ka letsatsi li lekane ho theola 'mele ka nako e khutšoanyane.
Sebelisa calorie calculator ho theola boima ba 'mele
Ka sebele u se u bontšitse kamoo nako le nako ho ngolang dreary hore na ke lik'hilojule tse ngata hakae tse ka fokolang boima ba 'mele. Ka lehlohonolo, ka morero ona ho Internet ho na le li-calculator tse ngata tse bonolo, 'me libaka tse ngata li fana ka tšebeletso e loketseng ea ho boloka buka ea ho bala e nyenyane. Sena se bonolo haholo: o kenya sehlahisoa kapa sejana le boima ba ligrama (le haeba u na le kichine e lekaneng, joale boima bo tobileng), 'me tsamaiso ka boeona e bontša hore na u na le lik'hilojule tse kae, u nahanisisa ka liprotheine, mafura le lik'habohaedreite.
Mokhoa o ts'oanang o ka o bolella hore na ho chesa lik'hilojule ho fokotsa boima ba 'mele, hape
Ha u nahana ka lik'hilojule, ho bonolo ho theola boima ba 'mele: ha ho hlokahale hore u tlohele lijana tseo u li ratang, feela u li je ka likaroloana tse nyenyane u be u bone tekanyo e hlokahalang. Basali ba bangata ba tsoha thahasello ea lipapali, 'me ba qala ho ja lik'hilojule tse 400-600 ka letsatsi ho potlakisa sephetho. Ha ho hlokahale hore u etse sena: metabolism e tla fokotseha, 'me ha u ja lijo tse tšoanang u ipeha kotsing ho qala ho theola boima ba' mele.