Joang ho chesa kapele lik'halori?
Haeba u lahlehetsoe ke tsebo ea hao ea pele, u lokela ho khatholla mehopolo e meng ka hlooho:
- Etsa bohareng ba thapo, haeba liphaphatha li fihla boemong ba mahetla, joale thapo ke ea hau.
- U se ke ua fetela moroalo ho feta tekano, ho seng joalo ho tla ba le manonyeletso le bohloko maotleng. Li-calories li tšohile haholo, ha ho hlokahale hore u khanna u be u li iphetetse ka nako ea ha u phekoloa ke mesifa.
- Ho ropa thapo ke mokhoa o babatsehang oa simulator, o matlafatsa tsamaiso ea pelo le methapo ea phefumoloho, ha ho hlokahale hore u kenelle litsong tse thata. Ho molemo ho theoha tlaase, ho phunya maoto. Lula holim'a menoana ea menoana ea hau le ka bonolo ha ho khoneha.
- Thapo e tummeng e nang le "litloloko le meloli" e tloaelehile, e ka balang lik'hilojule tse sebelisitsoeng le ho qhomela. Khetho ena e bonahala ha e theola boima ba 'mele.
Joalokaha re tseba, lik'halori li sebelisetsoa ntho e 'ngoe le e' ngoe eo re e etsang. Ho lahleheloa ke matla mosebetsing lebenkeleng le ho hlatsoa ho fapane, empa re tlameha ho bala le ho ntša letsatsi, ebe joale, le ho feta. Ke lik'hilojule tse kae tse nkang khoebo e tloaelehileng, le kamoo u ka e sebelisang ka molemo ho motho eo. Ke bokae ka letsatsi re qeta lik'hilojule ha re ntse re etsa lintho tse tloaelehileng, re sa sebetse serapeng re bile re sa ee lipapaling tsa boithabiso.
Hoseng
Re sebelisa li-kilocalories tse 31 bakeng sa ho apara le ho hlatsoa. Haeba lijo tsa hoseng li sa pheha, joale o siea li-kilocalories tse 8. Setaele sa moriri se nka li-kilocalories tse 35. Leeto la koloi ho ea mosebetsing le ka tlung le tla pholosa ho tloha ho lik'hilomithara tse 101. Ho sebetsa k'homphieutheng ho tla ntšoa hantle, 'me ka lihora tse 8 ka letsatsi o ka lahleheloa ke kilocalori tse 808.
Mantsiboea
Ka mor'a lijo tsa motšehare, re lahleheloa ke li-kilocalories tse 16. Haeba cafe e tsamaea ka mor'a metsotso e seng mekae ho tloha mosebetsing, ka mor'a hore re lule re e-na le metsoalle ka karfe nako eohle ea lijo tsa motšehare, re lahleheloa ke li-kilocalories tse 70.
Ka mor'a mosebetsi, re koala, re lokisetsa lijo tse bonolo, re ja lijo tsa mantsiboea ebe rea hlatsoa. Sena se nka li-kilocalories tse 90. Mokhoa oa rona oa letsatsi le leng le le leng o akarelletsa ho bala buka, ho bua le lelapa le metsoalle, ho hlatsoa lijana, ho fepa bethe, kakaretso re fumana 1309 kilocalories.
Ho litaba tsa letsatsi le letsatsi re tla eketsa boikoetliso ba hoseng, e tla ba li-kilometer 150, leeto la ho reka lijo tsa motšehare, ena ke li-kilocalories tse 100. Ho hloekisa mobu, lerōle le tla hloekisoa moo, rea e tlotsa, ho tla nka li-kilocalories tse 80, ho roala ho tla nka li-kilocalories tse 70. Esita le haeba beke e etsa hora ea aerobics, joale tlosa 1600 kcal.
Likhalori le bolutu
Litekanyetso tsohle tsa bao e leng ba workaholic, esita le bakeng sa motho ea se nang ngoana, lelapa, mme u iphelela feela. Empa hase kamehla ho etsahalang, ka mohlala, ts'oaetso e telele e tla u pholosa ho tloha ho 50 kilocalories, 'me ho kopanela liphate ho boloka li-kilocalories tse 200. Ka lebaka la sena, hoa hlaha, litšehetso tse 'maloa motšehare le bosiung ba lerato, re tla koahela litekanyo tsa letsatsi le letsatsi tsa li-kilocalories tsa 2000. Haeba ho se na moratuoa, ha ho letho le tšosang, li-kilocalories tsena tse 200 kapa 400 li ka sebelisoa ha u tantša le metsoalle ka club hora le halofo, kapa u ka fumana moratuoa moo.
Tšebeliso ea k'halori le ngoana
Mosali enoa oa khauta o fetola bophelo le ho fihla ha ngoana. Bakeng sa 'mè ea anyesang, o hloka li-kilocalories tse fetang 500 ho feta pele, empa matšoenyeho a oeleng mahetleng a hae a tla koahela chelete ena. Ho fepa ngoana ho tla nka lik'hilograma tse 141, 'me mathoasong a bophelo, bana ba atisa ho ja.
Haeba u tsamaea le ngoana ea tsamaeang, u tla lahleheloa ke lik'hilograma tse 151, mme haeba u apara ngoana matsohong a hao ka nako e le 'ngoe, o tla tlosa li-kilogrone tse 188. Hamorao, ha o bapala le ngoana ea hōlileng, joale metsotso e meng le e meng e 30 e tla lahleheloa ke li-kilocalories tse 150. Ha u ntse u hōlile ka ho eketsehileng, lipapali li tla ba mafolofolo haholoanyane 'me li sebetse, u tla lokela ho qhomela le ho matha le ngoana, empa nako e' ngoe le e 'ngoe ea hora eo u tla e arola le li-kilocalories tse 200.
Nakong eo, ho anyesa ho tla emisa, kahoo o hloka ho ja lik'hilojule tse fokolang hammoho le lijo. Sena sohle se lokela ho nkoa, e le hore re se ke ra hlolloa, mme re rata hore re phela ka mokhoa o mafolofolo, empa ka mabaka a itseng ha re lahleheloe ke boima ba 'mele. U lokela ho bala le ho fokotsa lik'halori tsa litaba tsa letsatsi le letsatsi. Hona joale re hlokomela ngoana, u se ke ua ea mosebetsing moo le morao, u se ke ua sebelisa lik'hilojule, 'me sena ke 909 kilocalories. Ho tla ba le monyetla o monyenyane oa papali le ho reka. Maeto, lipuisano tsa thelefono, joalo-joalo li tla fokotseha. Empa nako ea ho roka, ho pheha, ho apara, ho hlatsoa ngoana e tla ekeletsoa, hangata ho tla hlokahala ho hloekisa. Mona bohle re lokafatsa lik'halori tse sa sebelisoang mosebetsing.
Burn Calories le Mafura
Haeba ho jeoa ke bolutu haufinyane ke khetho kapa bokamoso bo haufi feela, joale lik'hilojule li tla ja lijo tse ngata haholo bakeng sa mafelo-beke. Hoseng ha Moqebelo re tla qala ho hloekisa foleteng le hora ea mosebetsi ona re tla felisa li-kilocalories tse 203. Sena e tla ba ho hloekisa ka ho phethahetseng, eo re tla e etsa mantsiboea. Ho hloekisoa ha lipeipi tsa metsi, ho hlatsoa lifensetere le marulelo, lifensetere le liipone, ho penta seipone, ka hona, mafura a feteletseng a tla qhibiliha, 'me lik'hilojule tse eketsehileng li tla chesoa. Kamora 'lijo tsa motšehare, e-ea lebenkeleng' me re tla reka lijo bakeng sa beke kaofela, hora ea mosebetsi ona e nka li-kilometer 150. Ka Sontaha, ho tsamaea ka maoto, ka hora ea ho tsamaea joalo, re tla tlosa 200-250 kcal, kapa re palame baesekele ka lebelo la 14 km ka hora, kahoo re tla tlosa li-kilocalories tse 300 ka hora. Mosali e mocha ea boima ba lik'hilograma tse 60 o hloka 1440 kilocalories.
Haeba u e-na le serapa, dacha, serapa, joale re tla fetisetsa Sontaha merero ea lichelete tsa naha. Ho itšetlehile ka mofuta oa mosebetsi oo re o etsang le ka lebelo la mosebetsi, hora e 'ngoe le e' ngoe ea mosebetsi ona re lahleheloa ke li-kilocalories tsa 100-300. Re fetolela liketsahalo tsohle li-kilocalories, motho a ka feteletsa litlhoko tsa hae kapa ho ja lijo feela, joale o lokela ho fokotsa lik'hilojama tsa lijo kapa ho fetela ho feta, ebe joale ho qala ho theola boima ba 'mele. 'Me ke mang ea batlang ho theola' mele, o hloka ho ja lijo tsa protheine.
Hona joale re tseba ho potlakela ho chesa mafura le lik'hilojule. Tsamaea ho feta, nka boikarabelo, ja meroho le lijo tsa protheine, bala lik'hilojule.