Muaj pes tsawg calories hlawv thaum taug kev hauv 1 teev

2024 Tus sau: James Gerald | [email protected]. Kawg hloov kho: 2023-12-17 14:08

Hiking yog ib yam kev tawm dag zog lub cev uas lav tau tias koj tshem tawm cov phaus ntxiv thiab txhim kho lub cev muaj zog, ua rau koj tus kheej muaj kev ua siab ntev. Ua ntej tawm dag zog ib txwm muaj, nws yog ib qho tseem ceeb heev kom nkag siab pes tsawg calories hlawv los ntawm kev nquag thiab taug kev qeeb hauv 1 teev.

Nws ncaj qha nyob ntawm seb qhov kev npaj ua haujlwm yuav zoo li cas.

Dab tsi cuam tshuam rau kev ua tau zoo ntawm cov chav kawm

Tus naj npawb ntawm cov calories hlawv yog nyob ntawm cov hauv qab no:

• muaj peev xwm siv cov cuab yeej ntxiv rau kev ua kis las;
• tib neeg cov ntaub ntawv (qhov hnyav, hnub nyoog, kev npaj rau kev qhia ncaws pob tsis tu ncua);
• qhov nrawm ntawm cov chav kawm uas tau npaj tseg;
• ntev;
• nta ntawm txoj kev thiab nyem (nws ib txwm nyuaj rau nce toj).

Tib lub sijhawm, siv cov mis tshwj xeeb, koj tuaj yeem paub tias muaj pes tsawg calories hlawv thaum taug kev hauv 1 teev ntawm kev tawm dag zog zoo li no.

Rau txhua kis nrug deb ntawm ib tus neeg, siv qee lub zog thaum taug kev, uas ib txwm ntsuas hauv kilocalories, thiab tus lej ib txwm sib npaug ib nrab ntawm qhov hnyav hauv kilograms.

Hauv qhov no, qhov hnyav yuav tsum tau qhia qhov tseeb, coj mus rau hauv tus account lub sijhawm taug kev, hauv khaub ncaws thiab khau, nrog qhov hnyav ntxiv, yog li ntawd, nws yog qhov yuav tsum tau suav kom raug raws li cov qauv hauv qab no:

0.5 x tus neeg qhov hnyav hauv kilograms x nrug hauv kilometers = calories hlawv

Tus naj npawb ntawm cov calories hlawv ib txwm nyob ntawm qhov hnyav thiab qhov siab ntawm tus neeg, tus yam ntxwv ntawm kev npaj ua haujlwm. Piv txwv tuaj yeem muab tau. Ib tus neeg uas hnyav 70 kg, ntawm kev taug kev nrawm ntawm 9 kilometers ib teev, tsuas yog siv tau 450 kcal.

Tib lub sijhawm, kev ncaws pob taug kev raws txoj kev yooj yim tshaj plaws tso cai rau koj hlawv txog 400 kcal ib teev. Rau ib teev ntawm kev nce toj thiab nqis ntaiv, koj tuaj yeem poob 550-750 kcal.

Yuav ua li cas sib tw taug kev kom raug

Nws yog qhov yuav tsum tau ua kom raug rau kev taug kev lossis sib tw taug kev kom ua tiav tshem tawm qhov hnyav dhau thiab nquag hlawv calories:

1. Kev nrawm nrawm ntawm kev taug kev koom nrog rau kev hlawv cov calories. Nyob rau tib lub sijhawm, qeeb qeeb txo tus naj npawb ntawm cov calories hlawv.
2. Nws raug nquahu kom cob qhia hauv chaw ua si lossis tom hav zoov. Hauv qhov no, kev tsis sib xws ntawm txoj kev yuav ua rau lub nra hnyav ntxiv.
3. Kev npaj ua haujlwm yuav tsum tau ua kom raug. Nws raug nquahu kom nce lub sijhawm kawm ib ntu zuj zus. Thaum pib, koj tuaj yeem taug kev ib teev ntev ntawm qhov nrawm. Tom qab ntawd koj yuav tsum nce qib nrawm rau 5 txog 10 feeb thiab ntxiv mus. Raws li cov txheej txheem no, koj tuaj yeem pib taug kev ib teev ntev ntawm qhov nrawm. Tom qab ntawd, nws tau pom zoo kom nce nrawm thiab ntxiv sijhawm, vim nws ncaj qha nyob ntawm seb kev ua tiav thiab ua tiav cov phiaj xwm npaj tseg yuav zoo li cas.
4. Nws yog ib qho tseem ceeb heev kom taug kev tsawg kawg ib teev. Rog thaum taug kev pib raug hlawv tsuas yog tom qab 40 feeb. Koj yuav tsum nkag siab tias tib neeg lub cev hloov pauv mus rau qhov muaj nyiaj ntau, yog li ntawd, nws pib siv nyiaj yav dhau los tau txais cov carbohydrates thiab tsuas yog tom qab qee lub sijhawm tuaj yeem siv cov rog.
5. Nws raug nquahu kom tso kev taug kev tam sim tom qab noj mov. Kev tawm dag zog tuaj yeem ua tiav ib teev tom qab noj mov tas. Ib qho ntxiv, tom qab kev qhia, nws yog qhov zoo tshaj rau haus dej thiab tsis kam noj, lossis txwv koj tus kheej rau ib lub txiv, muaj txiv hmab txiv ntoo muaj txiaj ntsig zoo.

Thaum taug kev, koj yuav tsum nco ntsoov txog kev ua pa: nqus pa los ntawm lub qhov ntswg, ua pa tawm ntawm lub qhov ncauj. Kev ua pa kom raug txhim kho qhov ua tau zoo ntawm koj cov kev tawm dag zog. Kev ua pa tsis zoo tuaj yeem ua rau ua tsis taus pa thiab kiv taub hau.

Kev tawm dag zog kom raug yog qhov tseem ceeb heev txawm tias thaum pib los, thaum nws tseem tsis tau hais txog kev siv qhov zoo ntawm cov calories.

Txoj hauv kev zoo tshaj plaws rau kev hlawv calorie ntau ntau

Txaus siab rau pes tsawg calories hlawv thaum taug kev hauv 1 teev, koj yuav tsum nrhiav seb koj tuaj yeem nce cov calories ntau npaum li cas thaum lub sijhawm tawm dag zog. Koj yuav tsum nkag siab tias qee zaum taug kev tuaj yeem ua rau koj hws, tab sis vim li ntawd, kev ua haujlwm tshwj xeeb yuav raug lees paub los ntawm kev npaj ua haujlwm:

1. Kev viav vias tes tau suav tias yog qhov muaj txiaj ntsig zoo rau yuav luag txhua hom kev taug kev, raws li lawv ua kom nrawm ntawm kev hlawv ntawm lub cev rog vim qhov ua haujlwm ntxiv.
2. Thaum taug kev, koj tuaj yeem ntxiv qhov hnyav ntxiv txhawm rau ua kom muaj zog thiab siv cov leeg kom raug. Nws raug nquahu kom tsis txhob siv qhov hnyav ntawm lub dab teg thiab txhais ceg, vim tias lawv yuav tsis tsuas yog ua rau txoj kev taug tsis raug, tab sis tseem ua rau muaj kev pheej hmoo ntawm kev raug mob. Txawm li cas los xij, koj tuaj yeem siv lub hnab ev ntawv lossis lub tsho khuam hnyav.
3. Koj tseem tuaj yeem taug kev nrog cov pas tshwj xeeb. Nws yuav tsum raug sau tseg tias hom kev qhia no hu ua Scandinavian taug kev. Hauv qhov no, koj tuaj yeem siv yuav luag tag nrho cov leeg hauv lub cev thiab tau lees tias kom nce calories.

Nws yog ib qho tseem ceeb heev los npaj txoj kev kom raug. Yog tias koj zam txoj kev yooj yim thiab sim ua txoj hauv kev nyuaj, koj tuaj yeem nce koj cov calories noj ntau zaus.

Paub tias muaj pes tsawg calories raug hlawv nrog kev taug kom zoo nyob hauv 1 teev, koj tuaj yeem ua haujlwm tawm dag zog kom txhim kho koj lub cev lub cev.