Yadda ake amfani da keke don rage kiba yadda ya kamata a lokacin sanyi?

Yadda ake amfani da keke don rage kiba yadda ya kamata ya zama abin damuwa shekaru da yawa. Yanayin sanyi, musamman, suna ƙara ƙarin ƙalubale ga rage kiba. A duk wasanni masu asara, yin keke don rage mai shine mafi kyawun zaɓi don rage kiba mai sanyi, saboda yana da ɗan tasiri a jiki, ba zai zama da sauki gajiya ba, kuma mai ban sha'awa sosai.

Duk da yake rage yawan cin abincin kalori na iya rage nauyin ki, nauyin da kuka rasa ya hada da kayan tsoka ban da kitse, kuma masu tuka keke wadanda kawai cin abincin su zai zama siririya da siririya, amma kuma zasu zama masu rauni da hankali fiye da da. Domin wasu masu cin abincin ma suna da yanayin da suke rage kiba amma yawan kitsen jikinsu ya tashi. Hakanan, kar a manta cewa tsokoki suna ƙona kitse. Mafi yawan tsokoki da kuke da su a jikin ku, da yawan kcal kuke cinyewa. Idan ɓangaren nauyin da kuka rasa shine tsoka, zaku iya samun nauyi fiye da da lokacin da kuka dawo halaye na cin abincinku na baya.

Hawan keke, hawan keke, karin keke, abu mai mahimmanci a faɗi sau uku. Yawanci, yawancin jam'iyyun hanya suna ƙona 40 kcal a kowace mil. Idan ka lissafa a mil mil 15 a kowace awa, zaka iya ƙona 6,000 kcal a sati tsawon awanni 10 a mako. Shin, ba shi da kyau? Fice motarka ka fice daga gidan!　

Ba a kusan buɗe ido game da motsa jiki kusan sau biyu ko uku a mako, kuma yin keke, ko da kowace rana, babu matsala ko kaɗan. Koda kuwa babu "motsa jiki da ake buƙata!" Haka nan wasiyar na iya kashe sannu a hankali a cikin rayuwar yau da kullun. Gudun kilomita 10 zai zama mai gajiya sosai, amma hawa a keke “yatsan bounce ne.” Hakanan yana da kyau mutum yaje yawon shakatawa ta keke a ranar hutu.

Jagorar horo kan rage kiba duk wata

1. Farawa don makonni 1-2 kekuna

1) Hawan keke na mintina 20 × 2 zuwa 40 a rana

Mahimmin ma'anar motsa jiki na motsa jiki shine a riƙe tsawon lokacin motsa jiki a hankali. Bayan duk wannan, ɓataccen abu ne hawa babur sau ɗaya ka tafi gida cikin minti 5 da mintuna 10.

Masu farawa zasu iya hawa kan hanya ɗaya bisa ga bugun nasu, ma'ana, kusan mintuna 20 daga nesa. Wata hanya minti 20, hanyoyi biyu shine minti 40. Yin nauyi 50kg, kcal da aka cinye shine: 10km / hx 140 kcal, 13km / hx 175 kcal, 16km / hx 210 kcal, da sauransu.

Tsarin don kirga yawan amfani da kcal shine: kcal (kcal) cinyewa, saurin (km / h) × nauyi (kg) × 1.05 time lokacin hawa keke (h).

2) Tafiyar minti 90 ce mai nisa daga ƙarshen yaƙin

Zaɓi rana a ƙarshen mako kuma ku sami damar hawa kaɗan kaɗan na kusan awa ɗaya a kan dogon nesa, nan take kuna canza yanayin ku. Zaɓi hawan keke mai dacewa tare da wurin shakatawa ko hanyar mota wacce aka keɓe akan kogin kuma zaku iya hawa kusan minti 90 (gami da hanyar dawowa).

Lokacin gumi, ya kamata a sake yin ruwa a kan lokaci. Sha gilashin ruwa kafin a hau keke, kuma zai fi kyau a kawo butar a kan hanya kowane minti 15 zuwa 20. Ana ba da shawarar zaɓar Asabar, sauran lahadi, kawai a gida don kula da jiki da tunani sosai. Amintattun lamuran tsaro Ya kamata a tuka kekuna a kan hanyoyin da ba su da mota ko kuma hawa keke a kan manyan hanyoyi, zaɓi hanyoyin da ke da ƙarancin zirga-zirga kamar yadda ya kamata, kuma a guji masu tafiya da kafa kamar yadda ya kamata a kan hanyoyin da za su iya hawa.

2. aseara adadin motsa jiki a makonni 3-4

Burin: Sa'a 1 galibi, awa 2 a ƙarshen mako

Bayan ka saba da hawa keke, a hankali zaka iya hanzarta ka tsawaita tafiyar takawarka gwargwadon yanayinka. Nemi mafi ƙarancin awa 1 kowace rana. Kada ku huta a ƙarshen mako kuma kuyi ƙoƙari ku riƙe babur ɗinku tsawon awanni 2. Don guje wa gajiya yayin tafiyar, yi hankali ga rehydration a ainihin lokacin yayin tafiya, ko shan wasu abubuwan shaye-shaye masu sikila.

Yadda ake kammala wata debe 2kg:

1kg mai yayi kusan 7,200 kcal sannan 2kg mai kusan 14,400 kcal. Shin ana iya rage waɗannan cikin ƙasa da wata ɗaya?

Dangane da hanyar da ke sama, a cikin makonni biyu gwargwadon saurin kilomita 13 a awa daya, saurin karshen mako na kilomita 16 a kowace awa, kwanaki 14 da aka kiyasta amfani da kcal ya kirga 2,695 kcal ya kirga, wata na iya cinye 7,105 kcal, ma’ana, zai iya ragewa jikin kilogiram 1 na mai. Ragowar 1kg za'a rage ta cin abinci tare, kuma asarar 243kcal a rana ya zama dole. Sannan kcal da yakamata a rage shine 80 kcal a kowane abinci.

Anan akwai wasu hanyoyi don rage yawan cin kcal:

Zaba sabo kifi: Kwallan gwangwani na kifi mai sabo tare da mai dafa abinci yana dauke da kcal 275, amma idan sabo ne, to yakai 150 ne kawai. (Rage ta 125 kcal)

Zaba busassun cuku tare da abun mai mai ƙima: Yi amfani da busassun cuku tare da mai kashi 1% maimakon 4%. (Rabin kofi zai iya ajiye 40kcal)

Rage sitaci: Ku ci ƙasa da kwano 1/4 na shinkafa, taliya da taliya. (Rage shi zuwa 45 zuwa 60kcal)

Zaɓi man shanu mai ƙanshi mai haske da margarine: cokali na man shanu mai laushi da margarine ya ƙunshi kcal 100, amma man shanu mai ƙanshi da margarine 50 kcal ne kawai. (Ajiye 50kcal)

Ku ci furotin kawai: Lokacin cin kwai, cire gwaiduwa kuma adana 50 kcal a kowane diba. (Ajiye 50kcal)

Ku ci 'ya'yan itace maimakon ruwan' ya'yan itace: Lemo na lemu na yau da kullun ya ƙunshi kcal 60, amma gilashin ruwan lemun tsami ya ƙunshi kcal 110. Don haka, zaɓi 'ya'yan itace sabo! (Ajiye 50kcal)

Zabi cuku mai haske: 2 tsamiya na cuku mai haske ya ƙunshi 60 kcal, yayin da cuku mai tsami na yau da kullun ya ƙunshi 100 kcal. (Ajiye 40kcal)

Yi kyakkyawan musayar abinci: Don karin kumallo ko abincin rana, zaɓi tortilla 110kcal maimakon madaidaicin dunƙulen donut. Donut din ya ƙunshi kcal na 240. (Ajiye 130kcal)

Kariya don rage kitse ta keke

1. Matsayin wurin zama. Mutum ya tsaya a ƙasa ya ɗaga ƙafa ɗaya, kuma tsayin cinyoyin da yake a layi ɗaya da ƙasa yana cikin layi tare da tsayin wurin zama.

2. Ba'a ba da shawarar ɗaukar nauyi (jakarka ta baya) keke ba, motsa jiki na kekuna yawanci shine tsawon lokaci, idan nauyin keke, da alama zai cutar da baya da lumbar.

3. Lokacin da wasanni zasu sa safar hannu ta safiyar wasanni, mutum na iya zama rigakafin zamewa, biyu na iya zama cikin faɗuwa don kare hannu, ba rauni ba.

Komai wane irin keke kake hawa, idan don manufar rage nauyi ne, zaka bukaci sake ruwa a kowane minti 5-10.

5. Duk da haka ka kame bakinka, karuwar hawan keke zai sa sha'awar mutane ta yi kyau, idan ba za ka iya nisantar abinci mai yawan kalori ba, ka ji dadin abincin kamar yadda kake so, yana iya zama da wahala ka cimma burin rage kiba.