Yadda ake Lissafin kuzarin Motsa Jiki

Wadatacce

• Kudin kashe kuzari da Aiki na Jiki
• Menene tasirin tasirin caloric
• Yadda ake kona karin adadin kuzari dan rage kiba

Kudin kashe kuzari na motsa jiki ya banbanta gwargwadon nauyin mutum da ƙarfin aikinsa, duk da haka motsa jiki da yawanci yake amfani da ƙarin adadin kuzari yana gudana, tsalle igiya, iyo, wasan wasan polo da motsa jiki, misali.

A matsakaita, mutum mai nauyin kilogiram 50 yana ciyar da sama da adadin kuzari 600 a kowace awa yayin da yake tafiya a kan na'urar motsa jiki, yayin da wanda ya auna kimanin kilogiram 80 ya ciyar da adadin kuzari 1000 a cikin awa ɗaya don wannan aikin. Wannan ya faru ne saboda yawan nauyin da mutum yake da shi, gwargwadon kokarin da jikinsa ke bukatar yi don tabbatar da cewa babu isashshen oxygen da kuzari a cikin kowane sel a jiki.

Sauran misalai na motsa jiki da ke ƙona yawancin adadin kuzari sune horo mai nauyi, ƙwallon ƙafa na cikin gida, wasan tanis, dambe, Judo da jiu-jitsu, misali. Koyaya, mafi mahimmanci fiye da fara motsa jiki saboda kawai yana ƙone yawancin adadin kuzari, shine sanin yadda ake cin abinci da kyau, jin daɗin ayyukan da zakuyi da kuma sadaukar da kanku aƙalla sau 3 a sati, na awa 1, ko kowace rana tsawon mintuna 30, saboda yawan motsa jiki shima yana da mahimmanci dan rage kiba.

Kudin kashe kuzari da Aiki na Jiki

Sanin kashe kuzarin ayyukan motsa jiki da kuma adadin kuzari na abinci yana yiwuwa a tsara tsarin abinci da motsa jiki tare don a sami cimma burin cikin sauri, walau samun tsoka ko rage nauyi.

Kudin kashe kuzari na ayyukan motsa jiki ya bambanta gwargwadon abubuwan da suka shafi mutum da ƙarfi da tsawon lokacin motsa jiki. Shigar da bayananku a ƙasa kuma gano yawan adadin kuzarin da kuke kashewa kan wasu ayyukan:

Zai yuwu ku kara adadin adadin kuzari da kuke kashewa a kowace rana ta hanyar kara karfin jikin ku da kuma kara karfin jijiyoyin ku, saboda yawan nauyin jikin mutum, da karin adadin kuzarin da zai kashe.

Menene tasirin tasirin caloric

Kudin kashe kuzari ya dogara da wasu abubuwan da suka danganci mutum da nau'in motsa jiki, kamar:

• Nauyi da tsarin jiki;
• Tsawo;
• Ensara, nau'i da tsawon lokacin motsa jiki;
• Shekaru;
• Matsayin kwandishan.

Don haka, don sanin adadin adadin kuzari da kowane mutum yake ciyarwa kowace rana yana da mahimmanci la'akari da duk waɗannan abubuwan. Bugu da kari, yana da mahimmanci yawan adadin kuzari da yakamata a cinye a kowace rana don asarar nauyi ya ƙididdige ta mai gina jiki, har ila yau la'akari da halaye na rayuwa, shekaru, tsayi da nauyi. Gano yawancin adadin kuzari don cinyewa don rasa nauyi.

Yadda ake kona karin adadin kuzari dan rage kiba

Hanya mafi kyau don ƙona ƙarin adadin kuzari da rage nauyi shine karɓar halaye masu kyau na rayuwa, yin motsa jiki a cikin tsayayye da tsari na yau da kullun da samun daidaitaccen abinci mai daidaituwa, wanda shine dalilin da ya sa yake da mahimmanci a sanya ido kan abinci mai gina jiki.

Hakanan yana da mahimmanci ayi aikin motsa jiki wanda ya dace da halaye da ɗanɗano na mutum, saboda yana yiwuwa mutum ya kasance koyaushe yana himmatuwa kuma yana yin motsa jiki akai-akai.

Lokacin fara aiwatar da wasu nau'ikan motsa jiki hade da lafiyayyen abinci, an kara kuzari, yana taimakawa ciyar da adadin kuzari da inganta asarar nauyi. Ainihin, yawancin adadin kuzari da mutum yake bayarwa don yin motsa jiki, da yawa sun rage ƙiba, amma mafi ƙarfin mutum shine, ƙokarinsu yana da ƙarfi kuma wannan zai ƙona ƙarin adadin kuzari.