Kumntu, ukubhukuda kuyindlela yokwakha umsebenzi wezemidlalo, kunye nomntu - nje indlela yokuchitha ixesha lokuzilibazisa elwandle okanye kumlambo. Ngokuqinisekileyo, ukusetyenziswa kwamandla kwezi meko kuyahluka kakhulu. Ukuba umgijimi onobugcisa uvutha amaninzi eekhalori, umjezi wokubhukuda unamathuba amaninzi ngaphantsi, kwaye lowo uhamba nje emanzini ogwini - kwaye nangaphantsi. Kule nqaku uza kufunda ukuba zininzi iikhalori ezitshiswayo xa ubhukuda iintlobo ezahlukeneyo.
Iyintoni inkcitho yeekhalori ngokuxhomekeka xa ubhukuda?
Iindleko zeekhalori ngexesha lokubhukuda akufaniyo wonke umntu kwaye kungekho naziphi na imeko. Kukho izinto ezichaphazela izinga lokusetyenziswa kwamandla:
- Ubushushu bamanzi . Ezantsi, umbane ugqithise umzimba, kwaye usebenza ngokubhukuda ukuhlamba umzimba.
- Ukubhukuda kwendlela . Ukuba ubhukuda ngesifuba okanye i-crochet, uya kuchitha amandla amaninzi kunokuba uxhatshazwa "inja-njengaye" okanye mhlawumbi kunye nengqungquthela engathobeliyo.
- Ubunzima bakho . Okukhulu kunzima komntu, amandla amaninzi omzimba athatha ukuhamba. Ngamanye amagama, umntu olingana no-80 kg uya kutshisa, kunye nezinye izinto zilingana, iikhalori ezingaphezulu kwendoda enesisindo sama-50 kg.
- Ixesha . Ngokuqinisekileyo, ukuba usude uhamba, ukongeza ngaphezulu iikhalori. Zama ukubhukuda ubuncinane imizuzu engama-20 - oku kuya kuvumela ukusetyenziswa ngamandla kwamandla.
Ukunikezelwa konke oku, sinokuthi ngokuzithemba ukuba ukulahleka kweekhalori ngexesha lokubhukuda ngumntu ngamnye. Nangona kunjalo, ezinye izibalo eziqhelekileyo zisenokuthi zikhankanywe, kodwa kufuneka zikhunjulwe ukuba oku kungumqondiso wesilinganiso.
Zingaphi iikhalori kubhukuda?
Siya kubala ixabiso eliqhelekileyo elithatha ingqalelo kwiqondo eliqhelekileyo lokushisa kwamanzi nobunzima bomntu malunga neekhilo ezingama-65. Ngeentlobo ezahlukeneyo zokubhukuda kuya kubakho ukuhamba okunjalo kwisiqingatha seyure:
- Ukugcinwa lula kumanzi, ukunyakaza ngeenyawo kuphela - 130 kcal;
- ibhukuda elincinci ngesitayela samahhala - 190 kcal;
- Ukubhukuda okukhanyayo ngemuva - 228 kcal;
- ukubhukuda okucothayo kunye ne-crawl - 260 kcal;
- kubhukuda ngamandla kumaza - 325 kcal;
- isifuba, i-freestyle - 325 kcal;
- ibhathaneli, ukunqumla (ngamandla) - 358 kcal.
Ukuba uhlamba ixesha elingaphezulu kwesigama seyure, ukuhamba kwexesha kuya kuba phezulu, ukuba kungaphantsi - ke kuncinci. Njengoko kulula ukubona, ukubhukuda ngeendlela zobugcisa kusebenza kakuhle: akukuvumeli kuphela ukutshisa iikhalori ezingaphezulu, kodwa ngokubhetele, kulungelelanisa umzimba kunye nokuqinisa impilo. Ukuzibhukuda rhoqo, kulula kakhulu ukuzibeka ngokwakho.