Tonse timayenda mochuluka masana, ndipo sitingaganize kuti tingathe kuyenda makilomita imodzi kufika khumi pa tsiku! Kuyenda kumapindulitsa kwambiri thupi lathu: kumathandiza kulimbitsa mtima ndi mtima, kumapangitsa ntchito ya kupuma, kuyipitsa maselo, komanso, kumapangitsa kuti thupi liwonongeke. Pamene tikuyenda, timatentha makilogalamu ndikuthandizira thupi kuti likhale lolemera. Kotero, kwa mwezi umodzi ndi chithandizo choyenda nthawi zonse mukhoza kutaya makilogalamu 2-3, ndipo ichi ndi chizindikiro chabwino kwambiri. Koma, panthawi imodzimodziyo, muyenera kukumbukira kuti kuyenda ndi kosiyana, zomwe zikutanthauza kuti kugwiritsa ntchito kalori poyenda ndi kosiyana. Dziwani kuti ngati mutangoyenda paki kapena paki, ndiye kuti mumagwiritsa ntchito makina ochepa kwambiri kuposa ngati mukugwira ntchito, mwachitsanzo, masewera oyendetsa masewera. Kotero ngati muli ndi cholinga chochepetsetsa kulemera mukuyenda, muyenera kusintha yunifolomu yopita mofulumira komanso yothandiza kwambiri.
Chiwerengero chowerengera cha kalori yogwiritsidwa ntchito
Pafupipafupi, munthu akhoza kuthera makilogalamu mazana awiri kapena atatu pa ora la kuyenda mofulumira, kapena maola awiri akuyenda pang'ono. Ndipo, ngati kulemera kwanu kukuposa makilogalamu makumi asanu ndi limodzi, ndiye mu ora limodzi loyenda mofulumira inu mudzatha kutentha makilogalamu mazana atatu. Koma, panthawi yomweyi, samalani kuti pamene mukufulumira kwambiri, zakudya zamakono zidzatha.
Kuti muwerenge kugwiritsira ntchito kalori kuti muyende mofulumira, muyenera kudziwa kuti kuyenda sikuchepera ola limodzi, komanso bwino - maola 2-3 tsiku ndi tsiku, ndiye mudzawona zotsatira mu miyezi ingapo.
Ndipo komabe, ngati mutakwaniritsa cholinga - kutaya thupi, yesetsani kupita tsiku limodzi makilomita 7-10. Chabwino, yendani maola awiri mmawa musanadye chakudya cham'mawa, ndi maola awiri madzulo mutatha kudya chakudya chamadzulo.
Mwa njira, kuyendayenda nthawi zonse kudzakuthandizira osati kuchepetsa kulemera, komanso kulimbikitsa kwambiri chitetezo cha thupi komanso kukhala ndi phindu pamtima.
Kugwiritsa ntchito kalori pamene mukuyenda
Poganizira funsoli, muyenera kudziwa kuti kutentha kwa mafuta kumakhudza zifukwa zambiri zolemetsa, zaka, umoyo wabwino, zakudya, thupi labwino, chikhalidwe cha thupi, kuyenda nthawi zonse ndi nthawi yake, kutentha pamsewu ndi zina zambiri.
Monga tanenera kale, kutentha kwa zopatsa mphamvu ndi kuyenda mofulumira kuli kolimba kwambiri komanso kolimba kwambiri kuposa kuchepetsedwa. Choncho, kugwiritsa ntchito makilogalamu a kuyenda kwa Nordic kudzakhala bwino kwambiri kusiyana ndi kuyenda koyendayenda. Pansipa timapereka tebulo yomwe imagwiritsidwa ntchito mobwerezabwereza.
