Tsis yog tus kws qhia tawm dag zog lossis tus kws qhia noj zaub mov tsis muaj peev xwm teb tau qhov tsis txaus ntseeg ntau npaum li cas thaum koj hlawv. Muaj ntau ntau yam nyob rau ntawm kev siv ntawm cov chav nyob heev; rau qhov tseeb suav, txhua tus yuav tsum ua tib zoo xav txog. Txhua lub rooj thiab kab ntawv uas pom muaj nyob hauv Is Taws Nem yog qhov tseem ceeb nruab nrab. Lawv tsuas yog muab lub tswv yim dav dav ntawm cov kwv yees kwv yees, tab sis qhov tseeb, nws tuaj yeem yog ob peb zaug ntau dua lossis tsawg dua. Tias yog vim li cas ntau tus neeg sib tw khiav los ntsib qhov tseeb tias cov txheej txheem ntawm cov kev poob phaus tseem sawv ntsug. Nws zoo nkaus li tias nws tau ua txhua yam raws li lub sijhawm, ua haujlwm ncaj ncees rau kev noj hamburger ntawm txoj kev khiav, thiab tus xib xub ntawm cov nplai tsis tawm rau sab laug ...
Yuav kom nkag siab tias muaj pes tsawg calories khiav ntawm qhov chaw, lossis ib daim ntawv ntawm nws (luv, shuttle, jogging, sprint ntev, thiab lwm yam) hlawv, cia thawj zaug xam seb cov calories yog dab tsi thiab lawv tau hlawv lub sijhawm ua si li cas. ...
Calories yog dab tsi?
Yog tias koj xav paub ntau npaum li cas cov calories uas siv khiav hauv ib teev, ua ntej lub xeev koj qhov hnyav, hnub nyoog, thiab hom kev khiav haujlwm twg.
Hauv cov lus yooj yooj yim, cov calorie yog qhov ntsuas ntawm lub tshav kub uas ua rau lub zog. Piv txwv li, koj tau noj ib lub txiv tsawb, nyob rau hauv tus txheej txheem ntawm qhov nws kwv yees nws, lub zog raug tso tawm, uas ua rau koj lub zog thiab muaj kev zoo siab ntawm lub hlwb. Yog tias koj siv lub zog ntau yam tsis tau muab lub cev nrog cov calories kom txaus, nws pib tig mus rau nws cov khw muag khoom muaj roj - qhov no yog qhov lawv hlawv. Hauv lwm lo lus, kom poob phaus, koj yuav tsum tau siv ntau calories ntau dua li koj tau haus.
Cov ntsiab lus ntawm calories ntawm cov zaub mov yog qhov muaj lub zog uas lub cev yuav tau txais yog tias nws nqus tag nrho cov khoom uas tau noj lawm. Los ntawm txoj kev, kev ua tiav kev zom yog qhov tsis tshua muaj. Hmoov tsis zoo, qhov khoom puas tsuaj ntau dua yog raws li kev noj zaub mov kom zoo, nws zoo dua yog kev nqus. Thiab hloov ua lwm yam, qhov tseem ceeb dua nws yog, qhov teeb meem ntau dua nrog nws cov kev txig.
Tag nrho cov khoom lag luam niaj hnub no tau cim nrog lawv cov ntsiab lus tsis muaj calorie - peb xav kom koj ua tib zoo nyeem cov ntawv npe thiab coj los suav qhov tsis ncaj. Yog li koj yuav paub tseeb pes tsawg calories koj noj ib hnub twg, thiab tsis pub tshaj qhov txwv hnub. Rau lub neej zoo, tus neeg xav tau 2,500 kcal ib hnub, muab tias nws muaj qhov nruab nrab tsim thiab qhov hnyav nruab nrab.
Tshuav calorie kom tsawg
Tam sim no peb yuav qhia luv luv rau koj li cas peb lub cev faib tawm cov calories thiab qhov uas lawv hlawv:
- Nws pib qee qhov ntawm lawv los xyuas kom meej cov haujlwm ib txwm muaj ntawm txhua qhov system sab hauv.
- Lwm feem siv ua roj - nws yog hlawv ntawm qhov txav.
- Thiab, thaum kawg, txhua daim tsis qhia txog qhov tseeb, lub koom haum ntshiv nrhiav kom muab tso rau ib sab - mus nkaum nws nyob rau hauv daim ntawv ntawm cov rog ntawm lub duav thiab lub duav. Qhov kev pauv no yog qhov muaj nyob hauv peb txhob kaw - yuav kom muaj txoj sia nyob txias thiab kev tshaib kev nqhis, peb cov poj koob yawm txwv yuav tsum tau khaws cov rog, txwv tsis pub - qee yam kev tuag Niaj hnub no peb tsuas yog tawm tsam cov noob no, kom tshem nws zoo li tus hniav tsis zoo, alas, yuav tsis ua haujlwm.
Ua raws li qhov kev pom zoo ntawm cov khoom noj uas muaj calorie txhais tau tias tsis siv ntau dhau, ua lub neej nquag, thiab saib xyuas cov zaub mov kom nws muaj cov vitamins txaus. Yog tias, txawm li cas los xij, koj cov ris tsho uas koj nyiam tsis haum rau lub nroog tshiab, khiav tawm - txoj kev no cov rog tau hlawv sai.
Ib me ntsis tom qab peb yuav saib seb muaj pes tsawg lub units raug hlawv nyob rau hauv ntau hom kev khiav, thiab tam sim no peb yuav xav txog yam twg txiav txim siab kev siv hluav taws xob.
Dab tsi txiav txim cov nqi siv nyiaj calories?
Kev Siv Cov Calorie Siv Kev Ntsuas Qhov Nruab Nrab yuav muab cov txiaj ntsig nruab nrab uas koj tuaj yeem hloov kho yog tias koj paub tias koj cov khoom noj muaj calorie nyob ntawm:
- Ntawm koj lub cev hnyav - tus neeg muaj rog ntau dua, nws lub zog nws xav tau kev qhia ntxiv;
- Los ntawm lub hnub nyoog - hmoov tsis zoo, nrog lub hnub nyoog, cov metabolism nce qeeb, cov txheej txheem ntawm cov rog rog sai dua, tab sis nws tau noj, ntawm qhov tsis sib xws, ua rau qis qis;
- Los ntawm hom kev khiav - lub zog-siv ntau tshaj plaws yog kev kawm ncua sij hawm, khiav rau txoj kev nyob deb, khiav nce toj. Jogging lossis taug kev yog suav tias tsis tshua ua kom tawm dag zog, yog li lawv hlawv cov calories tsawg.
Muaj pes tsawg calories ua ntau hom kev hlawv?
Cia peb xam seb muaj pes tsawg calories kcal raug hlawv thaum khiav 1 km lossis hauv 1 teev, rau qhov no, xav txog kev noj rau txhua hom kev thauj khoom:
- Nrog luv khiav rau ib nrab sijhawm workout, koj yuav siv txog 600-800 kcal... Nws yog contraindicated los koom rau hauv hom no ntev dua, vim tias nws tso ntau dhau kev ntxhov siab ntawm lub siab;
- Sprinting ntawm qhov ceev ntawm 15-18 km / teev rau 60 feeb yuav cia koj hlawv txog 1000 kcal;
- Koj xav tias nws tau siv pes tsawg calories thaum hais lus dhia, qhov ntsuas no txawv ntawm lwm hom kev khiav? Ntawm nruab nrab, txog 500 kcal, uas yog qhov zoo heev. Tus nqi qub yog siv hauv Kev Taug Kev Nrog Leslie Sanson;
- Thaum caij sib tw taug kev, kwv yees li 250-300 kcal nyob rau tib lub sijhawm;
- Twj yeem taug kev nrog kev taug kev kuj yuav tsum siv zog, tab sis hauv cov khoom me - txog 100 kcal.
Lub tshuab ntsuas cov calorie hlawv tawm suav nrog ob qho kev ntsuas nrug thiab lub sijhawm nyob ntawm nws, tab sis koj yuav tsum nkag siab ntau qhov teeb meem. li koj khiav, tsis npaum li cas.
Koj xav tias muaj pes tsawg calories thaum koj hlawv 1 km rau tib neeg uas hnyav sib txawv? Koj yuav xav tsis thoob, tab sis ib tus neeg rog yuav siv lub zog yuav luag 2 zaug ntxiv rau ntawm tus ntoo khaub lig dua li lawv nyias. Yog vim li cas qhov kev qoj ib ce raug txwv tsis pub rau cov neeg rog nyhav dhau los - lub cev tsuas tiv tsis taus lawv. Lawv raug qhia kom pib nrog kev taug kev, tom qab ntawd tsiv mus rau kev jogging, thiab maj mam nce lub nra.
Ua ntej koj yuav tsum paub seb muaj pes tsawg calories calories hlawv thaum khiav ntawm qhov chaw lossis nce ntaiv, muaj ib yam koj yuav tsum paub. Yuav kom poob ceeb thawj, koj yuav tsum hlawv xyov cov calories uas tau tshwj tseg ua ntej, uas yog cov rog. Dab tsi yog kev siv ntawm tsuas yog ua haujlwm tawm ntawm lub sijhawm noj su ntawm cov pluas noj pizza - koj lub duav yuav tsis tau me me!
Raws li kev tshawb nrhiav, lub cev hlawv lub zog tau los ntawm cov zaub mov rau thawj 40 feeb, tom qab ntawd nws siv cov glycogen khaws cia hauv lub siab, thiab tsuas yog tom qab ntawd pib siv nyiaj rog. Qhov no txhais tau tias txhawm rau kom poob ceeb thawj, koj yuav tsum khiav tsawg kawg ib teev ntawm ib zaug.
Yog li, ntawm no yog cov lus qhia peb yuav muab rau koj thaum xaus ntawm tsab xov xwm:
- Qhia kom meej pes tsawg calories poob thaum khiav rau txhua ntawm nws cov subspecies;
- Ua tib zoo saib xyuas koj kev noj zaub mov noj thiab tswj xyuas cov calories - ntau npaum li cas cov zaub mov koj noj ib hnub;
- Cov khoom ntsuas tau muab xam thaum khiav, suav mus rau tus neeg khiav qhov hnyav - yog tias nws hnyav heev, xav tias yuav ntxiv 200-300 kcal rau tus nqi ntawm lub rooj;
- Lwm cov kev tawm dag zog - ua rau koj tus kheej hnyav heev ob peb zaug hauv ib lub lim tiam nyob rau hauv daim ntawv ntawm nce lub nra;
- Tsis txhob xav txog ntau npaum li cas calories koj tuaj yeem hlawv hauv ib teev ntawm kev khiav - kev qoj ib ce kom lom zem, tab sis, txawm li cas los xij, tsis dhau nws.
Tsaug rau xim!
