Yaya yawan adadin kuzari muke ƙonawa?

Muna ciyar da adadin kuzari kan numfashi, kiyaye yawan zafin jiki, narkewa, aikin hankali, motsa jiki, murmurewa bayan sa, da kuma hanyoyin da ba zasu iya fahimta ba wanda ke faruwa a jikin mu (calorizer). Babu wanda zai iya ƙayyade farashin makamashinsu daidai. Teburin amfani da kalori, kayan motsa jiki, na'urori da aikace-aikacen hannu suna ba da kusan kawai, kuma wani lokacin ma ana samun adadin adadi.

 

Me yasa baza ku yarda da masu kwaikwayon ba?

Yawancin mutane lokacin da suke motsa jiki akan kayan aikin zuciya da jijiyoyin wuya suna jagorantar su ne ta hanyar alamun wasan kwaikwayo, wanda ke ƙididdige kashe kuzarin da aka kiyasta bisa ƙimar zuciya, nauyi, tsawo, shekaru da jinsi. Wasu mutane suna mantawa gaba ɗaya don saita duk waɗannan sigogi, suna ba da na'urar kwaikwayo don zato wa kanta. Amma koda kun shigar da dukkan bayanan, zaku sami matsakaita adadi. A na'urar kwaikwayo ba la'akari da yanayin dacewa na mai aiki, rabo daga tsoka taro zuwa mai, zafin jiki na jiki da kuma numfashi kudi, wanda da tasiri sosai a kan amfani da kalori fiye da abubuwan da ke sama. A na'urar kwaikwayo ba la'akari da rabo daga zafi da kuma zafin jiki na iska, wanda taimaka wa makamashi amfani.

Mutanen da ke da sigogi daban-daban ko kuma a cikin yanayi daban-daban za su ƙona adadin kalori daban-daban. Koda mutanen da suke da sigogi iri ɗaya, amma tare da matakan dacewa daban-daban, zasu ƙone makamashi daban-daban. Wanda yafi wahala a gareshi koyaushe yana kashewa. Thearfin ku, gwargwadon bugun zuciyar ku da saurin numfashin ku, yawancin ƙarfin ku zai yi amfani dashi.

Ainihin amfani da kalori yayin motsa jiki

Yayin horo na ƙarfi, farashin su ne 7-9 kcal a minti ɗaya. Anan kuna buƙatar la'akari da nau'in motsa jiki, yawan hanyoyin, maimaitawa, tsawon lokacin karatun. Lokacin lankwasa hannaye don biceps, sau da yawa ana kashe kuzari da yawa fiye da lokacin ɗagawa, kuma yin lilo da ƙafafu ba daidai yake da squats ba. Morearin motsa jiki mafi ƙarfi, yawancin ƙarfin yana cinyewa. Saboda haka darussan asali na wajibi a cikin shirye-shiryen horo.

Dangane da bincike, a lokacin motsa jiki, mutum mai matsakaici ya ƙone 5-10 kcal a minti ɗaya a bugun zuciyar 120-150. Horarwar tazara mai ƙarfi (HIIT) tana ƙonewa kusan 10 kcal / min, wanda ya ninka na ƙananan ƙarfin zuciya sau biyu - 5 kcal / min. Idan tsawon lokacin HIIT ya fi guntu, yawan kuɗin kalori zai daidaita.

 

Kuskure ne a yi tunanin motsa jiki a matsayin wata hanya ta kona karin adadin kuzari. Aikinta shine inganta yanayin ƙoshin lafiyar jiki da ƙirƙirar kyakkyawan yanayi don ƙona kitse ko haɓaka ƙwayar tsoka. Horar da ƙarfi, bugun zuciya, da HIIT suna da fa'idodi daban-daban ga jiki.

Kona calories bayan motsa jiki

Maidowa daga ayyukan wasanni shima yana ɗaukar kuzari. Wannan tsari ana kiransa amsawar rayuwa ko tasirin EPOC. A Intanit, zaka iya karantawa yayin murmurewa, yanayin saurin rayuwa ya ƙaru da 25% ko fiye, amma bincike na ainihi ya nuna cewa bayan ƙarfin horo da HIIT, tasirin EPOC shine 14% na adadin kuzari da aka ƙona, kuma bayan ƙananan ƙarfin zuciya - 7%.

 

Lokacin dawowa yana dogara ne akan ƙarfin aikinku. Bayan zuciya, zaka warke na tan mintoci kaɗan, lokacin da dawowa daga ƙarfi ya ɗauki awoyi. Hakanan yawancin waɗannan bayanan an ƙididdige su, amma ƙa'idar ta kasance - mafi ƙarfin motsa jiki, yawancin adadin kuzari za ku ƙone daga baya.

Kudin kuzari yayin narkewar abinci

Narkar da abinci yana buƙatar kuzari, kuma kuɗaɗen kashe shi ana kiransa Tasirin Abincin rarin (TPE). Jikinmu yana narkewar sunadarai, mai da kuma carbohydrates ta hanyoyi daban-daban. Ta hanyar assimilating protein, muna kashe 20-30% na abubuwan kalori na ɓangaren da aka ci. Narkar da sinadarin carbohydrates yana bukatar 5-10% na adadin kalori mai dauke da sinadarin aiki, kuma kudin da aka kashe akan narkewar mai shine 0-3%. Amma kada ku yaudari kanku, tunda jikin kowane mutum na mutum ɗaya ne, saboda haka kewayon tsakanin kuɗin da aka kiyasta don TEP yana da faɗi sosai.

 

Kudin kalori akan aikin hankali

Akwai tatsuniya cewa kwakwalwa ita ce babban mabukaci na adadin kuzari, cewa sukari yana inganta ƙwarewar tunani, kuma aikin hankali ya fi aiki na jiki wahala. Karatuttukan kwanan nan sun nuna cewa farashin aikin tunani na matsakaicin mutum shine 0,25 kcal a minti daya, kuma tare da zurfin aiki na ilimi, zasu iya tashi zuwa 1%. Don haka, a cikin minti biyar na aikin tunani, zaku iya ƙona 1,25 kcal, kuma a cikin awa ɗaya - 15 kcal kawai.

 

Amfani da makamashi yayin aikin ba horo

Kusan ba zai yiwu a lissafa ainihin kuzarin amfani yayin aiwatar da ayyukan yau da kullun ba. Sun kuma dogara da nauyi, jinsi, shekaru, dacewa, yanayi, bugun zuciya da numfashi. Kusan ƙayyadaddun ƙimomi za a iya amfani da su a nan. Koyaya, ƙara matakin aikin ba horo yana buƙatar kulawa, tunda a yanayin cin abinci, jiki yakan rage motsi mai yawa - ya huta da yawa kuma ya rage ƙarancin adadin kuzari akan ayyukan yau da kullun, yana sanya su ingantattu.

Yadda ake kashe karin adadin kuzari?

Wataƙila ba za mu iya ƙididdige yawan adadin kuzari da aka ƙona ba, amma za mu iya ƙara amfani da su. A bayyane yake, dole ne ku yi horo sosai. Dole ne a gina horo akan ƙarfi bisa ƙididdiga na yau da kullun, zaɓi yadda yakamata zaɓi nauyin aiki da kewayon maimaitawa (calorizator). Haɗuwa da ƙananan ƙwayoyin cuta da ƙarfin zuciya zai ba da ƙarin fa'idodi. Ka tuna cewa horo na zuciya ya kamata ya kara yawan bugun zuciyar ka da numfashi, in ba haka ba amfani da kuzari a lokacin da bayan horo ba zai zama mara amfani ba.

 

Abincin ya kamata ya mai da hankali kan furotin, cin abinci tare da kowane abinci. Haka ne, kitse da katako sun fi kyau, amma samun isasshen furotin a cikin abincinku zai taimaka muku don ƙarfafa tsokoki da haɓaka yawan kuɗin kalori.

Yanzu kun san cewa aikin hankali ba ya ba da babbar gudummawa ga ƙona adadin kuzari, don haka kuna iya amintar da muhimmancin sukari a cikin rayuwarku kuma ku mai da hankali sosai ga motsi a cikin rayuwar yau da kullun, wanda muke amfani da shi da rashin kulawa. Ba lallai ba ne don ƙididdige ayyukan rashin horo, amma wajibi ne a motsa.

Tebur masu amfani da kalori, ƙa'idodi da na'urori ƙa'idodin jagora ne na kimanta ayyukan yau da kullun, amma basu dace ba, don haka bai kamata ku haɗu da waɗannan lambobin ba. Kawai buƙatar ƙarin kanku kuma kuyi ƙoƙari ku aikata fiye da yadda kuka yi jiya.

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