Ndi ndalama zingati zomwe zimagwiritsidwa ntchito mumtendere?

Amene amatsatira chiwerengerochi, amagwiritsanso ntchito njira zosiyanasiyana kuti azikhala wolemera kwambiri. Mmodzi mwa otchuka kwambiri ndi njira yowerengera zakudya zomwe thupi limalandira kuchokera ku chakudya ndikudya. Koma nthawi yomweyo, ambiri samaganizira kuti mphamvu ya thupi la munthu imayaka ngakhale itasunthe. Choncho ndizofunikira kwambiri kudziwa kuchuluka kwa ndalama zamtunduwu mumtendere kuti mupange mitu yeniyeni yeniyeni ndikukonzekera bwino dongosolo la boma popanda kuikapo mowonjezereka ndi zinthu zakuthupi popanda kusowa.

Kodi ndi ndalama zingati zomwe zimayesedwa patsiku ndi moyo wokhala ndi moyo?

Ngati sitikusunthira, izi sizikutanthauza kuti moyo m'thupi lathu umasintha. Thupi lathu limagwiritsabe ntchito mphamvu zawo, ndikugwiritsa ntchito makilogalamu ambiri pa izi. Zoonadi, iwo adzawonongeka mochepa kusiyana ndi kukhala ndi moyo wokhutira .

Ndikoyenera kudziwa kuti chiwerengero cha ma kalori omwe amadya patsiku chimadalira osati pa moyo wokha, komanso pa msinkhu. Pambuyo pake, munthu wamkulu ndi, pang'onopang'ono thupi lake limayambitsa matenda. Choncho, mayi wa zaka 18-25 yemwe sakhala ndi zochitika zoonjezera ndipo amagwiritsidwa ntchito padera, amakhala ndi makilogalamu pafupifupi 1800 pa tsiku, patatha zaka 26 chiwerengerochi chafika kale 1500-1700 kcal, pomwe chiyambi cha kusamba chimafupikitsidwa kufika 1400 -1500 kcal patsiku.

Ndi ndalama zingati zomwe zimagwiritsidwa ntchito pamaganizo?

Amayi ambiri masiku ano amagwira ntchito muofesi, amagwira ntchito yamaganizo. Zimakhulupirira kuti zimatengera mphamvu zochepa kuposa ntchito. Koma izi siziri zoona. Ngati mutangochita ntchito zachizoloŵezi ndipo simungakhale ndi mphamvu, ndiye kuti mutha kugwiritsa ntchito mphamvu zokha ziwiri zokha zomwe zimalandira thupi. Ngati muli ndi nkhawa kapena mukuvutika maganizo, chizindikirochi chidzawonjezeka kufika 12%. Izi zikutanthauza kuti, mmadera omwe mukugwira nawo ntchito, ngati simusasuntha konse, mumatha kacisi 70-100 okha. Ngati mukumva kuti muli ndi mphamvu, ndiye kuti padzakhala ma calories 700-1000. Zotsatira zomwezo zingatheke ngati mutachepetsa ntchito yaumisiri pang'ono pochita masewera olimbitsa thupi.

Kodi ndi zotsala zingati zomwe zimawonongeka mu tulo?

Ndiponso, sizodabwitsa kudziwa kuchuluka kwa makilogalamu omwe akuwonongeka pogona. Apa chirichonse chimadalira nambala ya maola usiku osagwira ntchito, chifukwa kwa ola limodzi mukhoza kudya pafupifupi 70 kcal. Koma pokhapokha ngati malotowa adzakhuta. Choncho, mukatha kugona maola 7, mungathe kugwiritsa ntchito mphamvu 490 kcal.