Ukuhamba luhlobo olukhulu lokuzilolonga- ayifuni ukuba lilungu lomthambo okanye uqeqesho olukhethekileyo. Inani leekhalori ezitshisiweyo kuhambo zixhomekeka kwizinto ezahlukeneyo kubandakanya, kodwa kungaphelelanga apho, ukwakheka komzimba wakho kunye nenqanaba lokuzilolonga ohlangabezana nalo ekuhambeni.
Uluhlu olubanzi lwamaNqanaba oMsebenzi
Ngokwalo, umsebenzi wokuhamba uthathwa njengokukhanya ukuya ekuzilolongeni ngokomthambo kwaye ayisiyiyo eyokuzilolonga. Kulungilekulula kumalungunangona kunjalo, iyenza inketho ebalaseleyoumthambo wentliziyokubantu abangenako ukunyamezela imithambo ephezulu enjengeukubalekaokanyeukubaleka.
Amanqaku afanelekileyo- Imifanekiso yaBantu Abenza Imithambo
- Iingcebiso ezili-15 zokuSebenza
- Iindlela ezimnandi zokuzilolonga ngaphandle kokukruquka
Ukuqwalaselwa kwesantya
Isantya ohamba ngaso sinefuthe kubungakanani beekhalori ozitshisayo xa uhamba; ngokukhawuleza xa uhamba, iikhalori ezininzi uya kuzitshisa. Umzekelo:
- Umntu oziikhilogram ezili-165 ohamba ngesantya esicothayo (malunga nama-2.5 eekhilomitha ngeyure) uya kutshisa macalori ali-115 kwisiqingatha seyure.
- Kwangalo mntu uhamba imizuzu engamashumi amathathu ngesantya esikhawulezayo (malunga neekhilomitha ezi-4 ngeyure) usitsha kufutshane nama-200 eekhalori.
Ukuqwalaselwa komhlaba
Indawo leyo inefuthe elibonakalayo kwiikhalori ezitshisiweyo zokuhamba. Ifuna umzamo ongaphezulu komzimba (kwaye ke, iikhalori) ukuhamba ngendlela engalinganiyo okanye indawo ekucothayo (njengodaka okanye isanti). Oku kwenza umahluko ocacileyo xa uthelekisa iikhalori ezitshisiweyo:
- Umntu onobunzima beepawundi ezili-165 ehamba iikhilomitha ezi-4 ngeyure kwindlela yegrabile enethambeka elincinci uya kutshisa ajikeleze iikhalori ezingama-355 kwisiqingatha seyure.
- Umntu ofanayo ohamba ngesantya esifanayo kwindawo enamanzi (nangona oko kunokuba nzima kakhulu) angatshisa ukuya kuthi ga kwiikhalori ezingama-900 ngexesha elifanayo.
Ukuthathelwa ingqalelo kweGiya yeGear
Ukongeza ivesti enesisindo okanye ubhaka ngelixa uhamba nako kuyonyusa inani leekhalori ezitshisiweyo. Sebenzisa imizekelo efanayo nale ingasentla, i-165 yeepawundi ehamba isiqingatha seyure kwigravel emthambekeni ephethe iipawundi eziyi-8 ezongezelelweyo iya kutshisa ijikeleze i-370 yeekhalori-ezongezelelweyo ezingama-20 okanye iikhalori zokuhamba ngenxa yobunzima obongeziweyo.
Ukwakhiwa komzimba
Inani leekhalori ozitshisayo nakuwuphi na umsebenzi alixhomekekanga kuphela kubunzulu, kodwa nakwisiqulatho somzimba wakho. Ngokubanzi, abantu abakhulu batshisa iikhalori ezininzi ekuhambeni kunabantu abancinci kunye nabantu abaneIsihlunu esikhuluukutshisa okuninzi okoko umsipha usebenzisa amandla amaninzi kunamafutha. Ngokumataniswa:
- Umntu oyi-165 yeepawundi utshisa iikhalori ezili-115 kuhambo olucothayo lweyure (okanye i-230 ngeyure).
- Umntu onobunzima obungama-210 eepawundi atshisa i-calorie ezili-150 kuhambo olufanayo (okanye i-300 ngeyure).
Uqikelelo lwee-mile nganye
Akunakwenzeka ukubeka inombolo echanekileyo kwinani leekhalori ezitshisiweyo ukuhamba ngeekhilomitha (okanye nayiphi na enye indawo) ngenxa yezinto ezininzi ezibandakanyekayo. Umgama ohanjiweyo xa uhamba awunyanzelisi ukuba inani leekhalori zitshiswe ngezizathu ezimbalwa:
- Abantu bahamba ngezantya ezahlukeneyo.
- Indawo leyo inokubangela ukwanda kwamandla - imayile yokuhamba nge-a umzila othe tyaba yahlukile kwimayile yokuhamba kumhlaba ongalinganiyo.
- Ukwakhiwa komzimba kunye nayiphi na into eyongezelelweyo inokuchaphazela iikhalori ezitshisiweyo nokuba ungakanani umgama.
Qikelela iiKhalori zakho
Sebenzisa ikhalityhuleyitha yokubala ikhalori ( IWebMM ibonelela ngokulungileyo, simahla ) okanye usebenzise i-KUNYE nefomulaukubala inani leekhalori ezitshisiweyo zokuhamba. Ukunxiba iumkhondo womsebenziinokukunceda ekufumaneni ukutshiswa kwekhalori yakho ekuhambeni. Kungakhathaliseki ukuba iikhalori zitshisiwe, ukuhamba yindlela efanelekileyo yokuhlala usebenza ngaphandle kokunyusa amajoyina akho ngokugqithiseleyo.
