Txhawm rau hlawv cov calories thiab yog qhov ua tiav los ntawm kev tshem tawm cov ntxig nyiam hauv duav, lub duav thiab lwm qhov ntawm lub cev, nws yog qhov tseem ceeb uas yuav tsum ua kev tawm dag zog.
Txawm li cas los xij, tsis tsuas yog ua kev ua haujlwm hauv lub cev ua si lossis dhia ua rau kom poob phaus, tab sis taug kev uas tau ua tas li thiab ua raws txhua txoj cai.
Cov neeg taug kev qee qhov deb thaum nruab hnub, piv txwv li, 3-4 km, nco ntsoov tias lawv cov metabolism ua kom zoo dua, ua pa luv mus, thiab qhov hnyav thiab qhov dav dav rov zoo li qub.
Rau cov neeg feem coob uas poob phaus, nws yog qhov tseem ceeb tshaj plaws kom paub tias muaj pes tsawg kauj ruam uas muaj nyob hauv nruab nrab ntawm 1000 metres, ntxiv rau qhov kev ncua deb yuav tsum npog dab tsi kom cov ntsuas ntawm cov nplai pib poob qis.
Yuav ua li cas muaj ntau kauj ruam rau ib 1 km ntawm qhov nruab nrab?
Txhawm rau kom paub ntau npaum li cas cov kauj ruam muaj nyob hauv ib mais, koj yuav tsum txiav txim siab qhov siab ntawm ib tus neeg. Piv txwv, yog tias nws qhov siab yog 175 centimeters, tom qab ntawd qhov nruab nrab ntev ntawm ib kauj ruam yog 70 centimeters. Yog li, hauv ib mais, muaj 1420 qib.
Yog hais tias ib tug neeg yog 160 - 165 centimeters siab, ces nws lub kauj ruam yog 50 centimeters. Nrog rau cov ntsuas no, yuav muaj 2000 kauj ruam hauv ib kis nrug.
Txhawm rau kom paub tseeb tias muaj pes tsawg kauj ruam rau ib tus neeg siv, koj tuaj yeem hloov mus rau cov laij lej tshwj xeeb ntaus kis las lossis nruab ib daim ntawv thov hauv koj lub xov tooj.
Muaj pes tsawg calories hlawv?
Thaum taug kev, nrog rau thaum ua si lwm yam kis las, muaj lub cev calories tsawg tsawg. Qhov nruab nrab, raws li kev suav ntawm cov neeg noj zaub mov noj haus, yog tias ib tus neeg taug kev qeeb, tab sis tib lub sijhawm, tsis muaj kev nrawm dua, ib ncua kev deb, ces nws yuav noj 70 - 75 calories.
Txawm li cas los xij, tus nqi no tuaj yeem siab dua yog tias tus neeg:
- kov yeej qhov kev ncua deb nrog lub nra, piv txwv li, nws muaj lub hnab ev nra hnyav nyob tom nws lossis hnab hauv nws txhais tes;
- muaj cov nyom ntawm txoj kev, tshwj xeeb, cov pob zeb uas yuav tsum tau hla, ascents, qhovntsej thiaj tsis mob, thiab lwm yam.
- hnav khaub ncaws ua kom sov;
Cov khaub ncaws ntau ntawm tus neeg muaj, qhov ntau nws hws thaum tsiv thiab, vim li ntawd, nws hlawv ntau calories.
- koom nyob rau hauv lub caij ntuj sov:
Thaum lub caij nplooj zeeg, tsis tshua muaj calories raug hlawv, yog li ntawd, thaum taug kev hauv lub caij ntuj no, lawv txoj kev noj yuav tsawg dua lub caij ntuj sov lossis caij nplooj ntoo hlav.
- taug kev hauv khau tsis khaus.
Nws tau pom tias yog tias koj taug kev hauv cov luj taws siab siab, hauv cov khau uas txhuam koj txhais taw lossis cov khau uas tsis haum rau qhov loj me, ces muaj kev noj zaub mov ntau dua. Qhov no yog vim muaj kev siv ntau zog ntawm lub zog, uas yuav tsum ua kom dhau txoj kev nrog qhov tsis pom tseeb, thiab qee zaum mob nyob rau thaj tsam ceg.
Koj muaj pes tsawg km xav taug kev ib hnub mus yuag poob?
Raws li cov qauv lees txais feem ntau, nws ntseeg tau hais tias yuav kom pib poob phaus, koj yuav tsum tau ua li 10,000 kauj ruam, yog li ntawd, taug kev li 5-7 km.
Nco tseg: txhawm rau suav, 10,000 yuav tsum muab faib los ntawm tus naj npawb ntawm cov kauj ruam hauv ib kis nrug. Piv txwv, 10000: 1420 = 7.
Txawm li cas los xij, qhov ntsuas no yog tus kheej thiab nyob ntawm:
- kev tawm dag zog ntawm tus neeg;
- nws lub xeev kev noj qab haus huv;
Txog qee tus neeg, taug kev ib mais yog twb tau ib qho kev ua tiav, thaum lub npe ncaws pob tuaj yeem taug kev yooj yim 15-20 km lossis ntau dua.
- lub cev nyhav;
- muaj hnub nyoog.
Qhov kev ncua deb uas ib tug neeg tuaj yeem taug kev nyob rau ib hnub twg yuav tsum tau txiav txim siab los ntawm nws tus kws kho mob, vim tias qhov kev teeb tsa ywj pheej ntawm cov qauv yog fraught nrog kev txhim kho cov kab mob thiab kev tsis zoo ntawm kev noj qab haus huv, tshwj xeeb yog tom qab 50 - 55 xyoo.
Yuav ua li cas txhawm rau txhim kho kev taug kev zoo?
Taug kev tsis txaus tsim nyog ua kom poob ceeb thawj. Koj yuav tsum taug kev tsis tu ncua, thiab ib txwm sim ua kom qhov kev ua tau zoo ntawm lub cev zoo li no.
Cov neeg ncaws pob, kws qhia thiab kws qhia noj haus pom zoo xav kom ua qhov no:
- Taug kev nruj me ntsis raws li lub sijhawm, piv txwv li, xaiv qhov no 3 - 4 zaug hauv ib asthiv, thiab sawv ntxov.
- Taug kev tsuas yog nyob hauv txoj kev xav zoo thiab thaum tsis muaj dav dav lossis tsis muaj kabmob.
- Zam tsis txhob noj ib teev ua ntej kev cob qhia thiab txwv tsis pub haus dej.
- Hnav tsuas yog cov khaub ncaws uas xis nyob, nyiam dua ib qho kev nyiam huv, thiab khau ntaub (lossis khau ntaub).
- Nqa lub nra me nrog koj, piv txwv li, muab tso rau ntawm lub hnab ev ntawv, uas koj tuaj yeem tso 2 - 3 phau ntawv me.
- Qhwv ob txhais ceg nrog lo zaj duab xis.
Zaj duab xis tsim ib hom kev cog ntoo ntsuab. Raws li qhov tshwm sim, ib tus neeg pib tawm hws ntau dua, cov calories raug hlawv, thiab cov nti tsis tsim nyog yuav ploj mus sai dua.
Tsis tas li, txhawm rau txhawm rau ua kom tau zoo, tus kws qhia noj haus thiab ncaws pob qhia:
- noj xwb txoj cai thiab yeej tsis overeat;
- peb teev ua ntej yuav mus pw, haus dej ntshiab ib yam;
- tsis muaj dej cawv lossis haus luam yeeb;
- tom qab taug kev, ua kev ua kom yooj yim, piv txwv li, khoov hauv cov kev qhia sib txawv, zaum zaum tsawg lossis tsis ncaws pob.
Nws yuav tsum tau hu rau cov kws tshaj lij kom lawv tuaj yeem pab kos cov phiaj xwm kev cob qhia kom raug, nrog rau kev qhia tias dab tsi yuav ua rau qhov kev nce nqi, coj mus rau hauv tus account txhua tus yam ntxwv ntawm tus neeg.
Khiav tsis txhob taug kev
Coob leej neeg xav tias qhov zoo dua thiab ua haujlwm zoo los yog taug kev.
Tau kawg, thaum khiav:
- ntau calorie hlawv dua thaum taug kev yooj yim;
- lub zog noj yog 3 zaug siab dua li thaum taug kev;
- muaj kev nce siab hauv kev ua hws thiab, vim li ntawd, lub cev nyhav dua sai dua.
Yog tias tus neeg tsis muaj qhov tsis sib haum, ces nws yog qhov zoo dua rau nws khiav lossis hloov cov haujlwm no nrog kev mus kev.
Txawm li cas los xij, kev taug kev yog qhov tsis paub tab thiab muaj txiaj ntsig zoo thaum koj tsis tuaj yeem khiav lossis ua lwm yam kev tawm dag zog.
Qhov no tuaj yeem sau tseg yog tias:
- muaj mob plawv;
- hnub nyoog tshaj 55 xyoos;
- lub cev nyhav dhau heev lawm;
- pathology ntawm cov leeg nqaij;
Tsis tas li, qee cov neeg dhau los ua neeg tub nkeeg khiav, yog li lawv nyiam taug kev taug kev ib txwm, uas, yog tias ua raws li txhua txoj cai thiab kev tswj hwm, tsis tshua muaj txiaj ntsig thiab ua rau kom tshem tau cov hnub sib ntxub.
Kev taug kev qoj ib ce muaj txiaj ntsig zoo rau kev noj qab haus huv, lawv ua rau kev txhim kho hauv metabolism, ua kom muaj zog tiv thaiv kab mob thiab ua rau oxygen oxygen ntawm txhua lub hlwb.
Tsis tas li ntawd, cov kev thauj khoom no ua rau txo cov calories, thiab vim li ntawd, ib tug neeg poob phaus ntxiv, tshwj xeeb tshaj yog tias nws ua raws li tag nrho cov lus qhia thiab noj kom yog.
Blitz - lub tswv yim:
- koj yuav tsum tau mus ntsib kws kho mob thiab sab laj seb puas yuav ua tau taug kev, nrog rau kev thauj khoom twg siv tau rau lub hnub nyoog tshwj xeeb, kev tawm dag zog, kab mob uas twb muaj lawm thiab lwm yam;
- nws yog qhov tseem ceeb heev thaum lub sijhawm kawm los saib xyuas qhov xwm txheej dav dav thiab qhov xwm txheej thaum lub plawv pib dhia ntau dhau, kiv taub hau, tsaus muag ntawm lub qhov muag thiab lwm yam kev ua tsis zoo yog sau tseg, tom qab ntawd zaum thiab ua pa tob tob;
- tsis txhob pib qoj ib ce yog tias muaj ib qho tsis muaj zog, tshwm sim thiab lwm yam kev tsis zoo hauv kev noj qab haus huv.
