Ho na le mokhoa o bonolo oa ho theola boima ba 'mele. Ho sebelisa likhalori tse ngata ho feta tseo u li jang. U ka chesa lik'hilojule tse eketsehileng ka ho ja lijo le ho ikoetlisa. Ho ba mafolofolo haholoanyane motšehare ho tla boela ho atlehe ho chesa lik'hilojule.
Ka tlase ke litsela tsa ho chesa lik'hilojule tse 100 ka nako e khutšoanyane le ka mesebetsi e bonolo. Ka ho sebelisa e le 'ngoe kapa tse ling tsa mesebetsi ena ho phaella lijong, u ka sebelisa lik'hilojule tse eketsehileng ntle le bothata.
- Ho etsa boikoetliso ba mpa ka makhetlo a 10 ka metsotso e 150.
- Ho bapala badminton metsotso e 20.
- Ho tsamaea ka lebelo le bobebe (joaloka ho tsamaea phoofolo ea lapeng) metsotso e 25.
- Ho matha metsotso e 10.
- Ho pheha metsotso e 40.
- Ho tantša 'mino o potlakileng metsotso e 30.
- Ho sunana metsotso e 40.
- Nyoloha le ho theosa litepisi tse 9.
- Etsa ho otlolla metsotso e 10.
- Ho bapala mini golf metsotso e 30.
- Etsa selikalikoe ho hop metsotso e 10.
- Ho bapala ho game console ka metsotso e 40.
- Hlakola fensetere ka metsotso e 30.
- Ho bala hora e le 'ngoe.
- Metsotso e 20 ho tsamaea.
- Ho silila ka metsotso e 20.
- Ho phahamisa litšepe ka metsotso e 10.
- ho sesa metsotso e 15.
- Ho sebetsa khomphuteng bakeng sa metsotso e 50.
- Ho bua ka fono metsotso e 60. (Tsamaya o ntse o bua)
- Ho sututsa stroller ka metsotso e 30.
- Nka mehato ea 2000.
- Ho hloa leralla ka maoto metsotso e 15.
- Ho aena metsotso e 45.
- Lefielo bakeng sa metsotso e 30.
- Tlola thapo metsotso e 10.
- Ho bina metsotso e 60.
- Ho khanna metsotso e 50.
- Ho rema patsi ka metsotso e mehlano.
- Ho etsa lerato ka metsotso e 60.
- Ho bapala piano metsotso e 35.
- Ho hlatsoa koloi ka metsotso e 30.
- Ho romella sms bakeng sa hora e le 'ngoe.
- Ho tšeha metsotso e 30.
- Ho qeta metsotso e 10 ho sauna.
- Ho reka metsotso e 40.
- Ho bapala tennis metsotso e 15.
- Ho palama baesekele metsotso e 15.
- Ho etsa yoga ka metsotso e 25.
- Ho fofa khaete metsotso e 20.
Ke Motsamao Ofe o Chesang Likhalori Tse Kae?
Ho ikoetlisa, mekhoa e potlakileng ea ho chesa lik'hilojuleke e 'ngoe ea tsona. Ka tlaase mona ke tafole e bontšang hore na mefuta e meng ea boikoetliso e chesoa ke lik’hilojule tse kae ho latela boima ba motho;
Ketsahalo (nako ea hora e 1) | Boima ba motho le lik'hilojule li chesitsoe | ||
72 lik'hilograma | 90 lik'hilograma | 108 lik'hilograma | |
cardio e nang le tšusumetso e phahameng | 533 | 664 | 796 |
cardio e nang le phello e tlase | 365 | 455 | 545 |
aerobics ea metsi | 402 | 501 | 600 |
ho bapala basketball | 584 | 728 | 872 |
Ho palama baesekele ka lebelo la <16km butle | 292 | 364 | 436 |
boula | 219 | 273 | 327 |
Kano | 256 | 319 | 382 |
tantši, lebala la bolo | 219 | 273 | 327 |
bolo ea maoto | 584 | 728 | 872 |
Golf | 314 | 391 | 469 |
ho hahlaula thaba | 438 | 546 | 654 |
Thellelisane ea lehloeng | 511 | 637 | 763 |
thapo e tlolang | 861 | 1074 | 1286 |
Koetliso ea ho hanyetsa (boima). | 365 | 455 | 545 |
Kharafu, e tsitsitseng | 438 | 546 | 654 |
Ho matha 8 km | 606 | 755 | 905 |
Ho matha, 12 km | 861 | 1074 | 1286 |
skiing, cross cross | 496 | 619 | 741 |
skiing, ho theosa | 314 | 391 | 469 |
Thellelisane ea metsing | 438 | 546 | 654 |
Baseball | 365 | 455 | 545 |
Ho tsamaya hodima treadmill e sekametseng | 657 | 819 | 981 |
Tae-kwon-do | 752 | 937 | 1123 |
Tennis | 584 | 728 | 872 |
Volleyball | 292 | 364 | 436 |
Ho tsamaea, 3 km | 204 | 255 | 305 |
Ho tsamaea, 5 km | 314 | 391 | 469 |
Mekhoa e meng ea ho chesa lik'halori tsa letsatsi le letsatsi
nka vithamine D
ho British Journal of Nutrition thutong e entsoeng Khaello ea vithamine D basali ba boima bo fokolang ba fane. Ho ea ka liphuputso, litlhoko tsa letsatsi le letsatsi tsa vithamine D li fapana ho ea ka motho. Ho sebelisa 1000-4000 IU (25-100 mcg) ea vithamine D ho tla lokisa bofokoli.
bakeng sa kofi
Lipatlisiso li bontšitse hore ntho e susumetsang e fumanoang kofi caffeinee fumane hore e ekelitse sekhahla sa ho chesa khalori.
robala haholo
Ho robala nako e ka tlase ho lihora tse 'nè ka nako e telele ho liehisa metabolism. Litsebi li khothalletsa ho robala pakeng tsa bosupa le robong. Ho feta moo lefu la ho hlobaela Batho ba nang le mathata ba ka nona ha nako e ntse e ea. Boroko bo bobe bosiu bo etsa hore batho ba khethe lijo tse se nang phepo. Phuputso e ’ngoe e ile ea boela ea bontša hore batho ba nang le lefu la ho hlobaela ba ile ba falla hanyenyane.
U se ke ua tlohela mosebetsi oa ntlo ho mechine
Hlatsoa lijana tsa hau ka letsoho 'me u iphehele lijo tsa hau tsa mantsiboea. Ntle le tsena, o ka chesa lik'hilojule tse eketsehileng ka ho etsa mesebetsi ea letsatsi le letsatsi ea lelapa e kang ho aena, ho phutha liaparo, ho phunya lerole. Leka ho ba mafolofolo haholoanyane ha u ntse u etsa mosebetsi oa lapeng.
tsamaya kapele
Ho tsamaea ka potlako ho chesa lik'hilojule tse ngata ho feta ho tsamaea ka mehato e tloaelehileng.
tsheha
Haeba u tšeha metsotso e 10 ho isa ho e 15 ka letsatsi, u tla chesa lik'hilojule tse ling tse 50.
E-ja lijo tsa hoseng
U bontša 'mele oa hau bokong hore ha u lape kahoo e qala ho chesa mafura. Ho qala letsatsi ka lijo tsa hoseng tse nang le protheine e ngata ho tla fana ka monyetla ka kutloisiso ena. Ho hlokometsoe hore ba sa jeng lijo tsa hoseng ba ja lik’hilojule tse ngata lijong tse ling ’me ba khetha lijo tse se nang phepo.
iphe nako bakeng sa hao
Sebelisa metsotso e mehlano ea ho qetela ea hora e 'ngoe le e 'ngoe (seta sebali sa nako ea fono) u ea holimo le tlaase.
Khetha lijo tse nepahetseng
Lijo tse nang le carb e tlase, tse nang le fiber e ngata li nka nako e telele ho sileha ho feta lijo tse ling 'me li etsa hore u ikutloe u khotše nako e telele. Sena se fokotsa monyetla oa ho ja lijo tse bobebe.
e-ba le letsoalo
Ho ea ka phuputso ea Mayo Clinic, batho ba sa khoneng ho ema ba ka chesa lik'hilojule tse fetang 350 ka letsatsi ho feta motho ea lutseng a khutsitse. Hlakola maoto a hao hanyenyane ha u lutse, kapa u tsamaee kamehla ho tloha ka lehlakoreng le leng ho ea ho le leng setulong sa hau.
U se ke ua ja bosiu haholo
Ho ja bosiu haholo ho ka baka ho tlola lijo tsa hoseng, ho ka sitisang boroko le ho liehisa metabolism.
lokisa boemo ba hao
Boemo bo botle ba 'mele ha bo etse feela hore u shebahale u le molelele ebile u le mosesaane, bo boetse bo matlafatsa mesifa ea mpa.
bakeng sa metsi a mangata
Batho bao 'mele ea bona e felloang ke metsi 'meleng ba na le sekhahla se tlase sa metabolism. Ho noa metsi letsatsi lohle ho entse hore litekanyetso tsa metabolism li eketsehe ka hoo e ka bang karolo ea 30 lekholong phuputsong ea Jeremane. U lokela ho noa bonyane likhalase tse robeli tsa metsi ka letsatsi.
hlokomela tsoekere
Tsoekere e etsa hore ’mele o hlahise insulin, ebe e fetisetsa tsoekere liseleng hore e sebelisoe e le matla ’me e bolokoe e le mafura.
hlafuna chepisi
Ho hlafuna chepisi ho thibela takatso ea ho latsoa kapa ho ja lijo tse bobebe, haholo-holo ha u pheha.
Bua ka fono ka maoto
Ha u ntse u letsa, u se ke ua lula fatše, tsamaea 'me u bue ka nako e le' ngoe.
Mamela 'mino o monate
Ho boloka morethetho ha u ntse u mametse 'mino o monate ho eketsa sekhahla sa ho chesa likhalori, haholo ha u tsamaea kapa u hloa litepisi.
iphehe dijo tsa hao
Ho pheha lijo tsa hau ho na le bophelo bo botle 'me ho u lumella ho ema nako e telele.
Jara le uena lijo tse bobebe tse phetseng hantle
Boloka linate, li-bars tsa khalori e tlase kapa sengoathoana sa litholoana le uena ka linako tsohle. Lijo tse bobebe tse phetseng hantle li u thibela ho fetohela lijong tse se nang phepo ha u lapile lipakeng tsa lijo.
Khatholoha
khatello ea kelello e etsa hore 'mele o lokolle hormone ea cortisol, e etsang hore lik'hilojule tse ngata li bolokoe e le mafura, haholo-holo ka mpeng.
shebella thelevishene e fokolang
Phuputsong e ’ngoe, batho ba baholo ba ileng ba fokotsa nako ea ho shebella thelevishene ka halofo (ba sebelisa mokhoa oa ho koala likheo tsa elektronike) ba ja lik’hilojule tse fokolang ka 119 feela ka letsatsi, ntle le ho etsa liphetoho leha e le life lijong tsa bona.
phahamisa
Ema ka menoana ea hau ebe u khutlela fatše. U ka etsa sena habonolo pilates e tsamaeang kae kapa kae.
Noa tee e tala letsatsi le leng le le leng
Ho latela lipatlisiso tse entsoeng tee e talaNtle le caffeine, e na le catechin polyphenols, e leng lik'hemik'hale tsa semela tse ka potlakisang metabolism.
Sebelisa linoko lijong
Liphuputso tse ling li bontša hore lijo tse nang le linoko li ka potlakisa metabolism ka nakoana. Pepere e khubelu ke mohlala o motle oa sena.
ja salmon
Thutong e 'ngoe salemone Ba jeleng nama ea khomo ba ile ba theola boima ba ’mele ho feta ba jeleng nama ea khomo, le hoja lik’hilojule tse jeoang li ne li lekana.
Ja tholoana ka lekhapetla
Matlalo a litholoana le meroho 'Mele o hloka matla a mangata ho senya lijo tse nang le fiber e ngata joalo ka
sebelisa kokonate
Ba nkang sebaka sa oli le mafura, a kang mafura a liphoofolo le oli ea soneblomo, ka a nang le li-acid tse mahareng, tse kang oli ea kokonate, ba lahleheloa ke mafura a mangata ’meleng.
Bakeng sa tee ea oolong
Lithuto tse ling tee ea oolong E bontša hore ho noa ho ka eketsa tšebetso ea metabolism ka karolo ea 10 lekholong.
tsoka matsoho a hao
Ho ea ka litsebi, ha u sebelisa likarolo tse ngata tsa ’mele oa hao ka nako e le ’ngoe, u chesa lik’hilojule tse ngata.
U se ke ua lebala lihlahisoa tsa lebese
Bafuputsi ba nahana hore lihlahisoa tsa lebese tse nang le mafura a tlaase li thibela ho boloka mafura.