Cherechedza Kwaungaita Sei Uchada Kuramba Zvamunoita Pamutambo
Iwe unoda kureka kusvika kupi kuti upise pamabiko emabiko ekutenda? Tarisai chati ichi kuti uone kuti iwe uchadii kufamba mumakiromita, makiromita, uye matanho.
Vavhareji yekutenda yekutenda zvinogona kuwandisa 3,000 makorikori, uye zvinowanzowedzera mamwe ma500 calori nezvimwe zvinonaka uye zvinonwa zvisati zvapera. Ko iwe? Cherechedza chikamu chinodiwa kune zvaunofarira kudya uye ita chirongwa chekufamba.
Kurumbidza Kwekoriki uye Tati Yokufamba
Zvimwiwa: | Calories | Miles | KM | Matanho |
1 inosanganiswa inwiwa | 250 | 2.9 | 4.7 | 5,882 |
1 girazi waini | 120 | 1.4 | 2.3 | 2,824 |
1 kapu kafi nekamu uye shuga | 50 | 0.6 | 0.9 | 1,176 |
1 girazi cider kana mutsva wemazambiringa | 120 | 1.4 | 2.3 | 2,824 |
1 cup cup | 343 | 4.0 | 6.5 | 8,071 |
Zvokudya zvakasviba: | Calories | Miles | KM | Matanho |
1 celery stalk nekrime cheese | 45 | 0.5 | 0.9 | 1,059 |
1 cracker neshizha | 70 | 0.8 | 1.3 | 1,647 |
1/2 kapu yakavhenganiswa yakasvibirira mishonga | 25 | 0.3 | 0.5 | 588 |
1/2 kapu yakavhenganiswa nutswe | 440 | 5.2 | 8.3 | 10 353 |
1/2 mukombe mutsva mutsva | 60 | 0.7 | 1.1 | 1,412 |
1 ounce tortilla kana mbatata chips | 150 | 1.8 | 2.8 | 3,529 |
1 punipuni yakanyira chips | 75 | 0.9 | 1.4 | 1,765 |
Salads: | Calories | Miles | KM | Matanho |
3 makapu saladi pamwe nekupfeka kudya | 100 | 1.2 | 1.9 | 2,353 |
1 tablespoon ranch dressing | 75 | 0.9 | 1.4 | 1,765 |
1/2 mukombe gelatin nemichero | 120 | 1.4 | 2.3 | 2,824 |
1/2 mukombe Waldorf saladi | 110 | 1.3 | 2.1 | 2 588 |
Zvakakosha: | Calories | Miles | KM | Matanho |
6 ounces kupora ham | 300 | 3.5 | 5.7 | 7,059 |
6 ounces white uye rima turkey | 340 | 4.0 | 6.5 | 8,000 |
6 ounces prime rib | 330 | 3.9 | 6.3 | 7,765 |
1/2 mukombe uripo | 180 | 2.1 | 3.4 | 4,235 |
1/2 mukombe cranberry sauce | 190 | 2.2 | 3.6 | 4,471 |
1/2 mukombe mashed mbatata | 150 | 1.8 | 2.8 | 3,529 |
1/2 mukombe gravy | 150 | 1.8 | 2.8 | 3,529 |
1 mbatata yakabikwa nekamuki | 150 | 1.8 | 2.8 | 3,529 |
1/2 mukombe bhinzi bhinzi casserole | 225 | 2.6 | 4.3 | 5,294 |
1/2 kapu yakakonzera bhinzi bhinzi | 50 | 0.6 | 0.9 | 1,176 |
1/2 mukombe inotapira mbatata | 150 | 1.8 | 2.8 | 3,529 |
1 dinner roll | 110 | 1.3 | 2.1 | 2 588 |
1 pat butter | 45 | 0.5 | 0.9 | 1,059 |
Dessert: | Calories | Miles | KM | Matanho |
2 chokoti mints | 60 | 0.7 | 1.1 | 1,412 |
2 kate chocolate chip cookies | 150 | 1.8 | 2.8 | 3,529 |
1 piece aple pie (1/8 ye 9-inch pie) | 410 | 4.8 | 7.8 | 9 647 |
1 piece pecan pie (1/8 ye 9-inch pie) | 480 | 5.6 | 9.1 | 11 294 |
1 chikamu chepumpkin pie (1/8 ye 9-inch pie) | 180 | 2.1 | 3.4 | 4,235 |
1/2 mukombe wakaputirwa kamu cream | 75 | 0.9 | 1.4 | 1,765 |
1/2 mukombe ice cream | 145 | 1.7 | 2.8 | 3,412 |
1 chikamu chiduku | 70 | 0.8 | 1.3 | 1,647 |
Leftovers: | Calories | Miles | KM | Matanho |
1 turkey sandwich ne mayo uye cranberry sauce | 450 | 5.3 | 8.5 | 10 588 |
1 yakazaruka-chiso turkey sandwich ine stuffing uye gravy | 290 | 3.4 | 5.5 | 6,824 |
Iyi nhamba yakabva kune imwe nyika yeAmerica yevhareji inorema uye inenge yakawandisa yakareba mamita 2 000 pamiraira. Nzira yako inogona kusiyana, sezvo makori akapiswa maira imwe anobva pauremu hwako. Uyewo, nhamba yematanho aunotora maira imwe yakasiyana nekufamba kwako.
Kupisa maKorikiti paKutenda
Unoshamisika here kuti iwe unopisa makoriyamu mukati memabasa ako evanoonga?
Iwe unogona kutarisa pazvo uye unoshanda basa shomanana muzuva rako.
- Kubika Miles : Kana iwe uriyo uchibika Thanksgiving dinner, ungave uchingopinda maitiro mazhinji pakati pefriji, ovhiri, uye tafura. Kana iwe ukapfeka Fitbit kana imwe pedometer , unogona kutora chikwereti pamakiromita ose iwe unopedza kubika nekugadzirisa.
- Itorera Iyo Kumutambo MuMutambo : Bhuku raBhola vanopedza vazhinji vekutenda kutarisa mitambo inoda kuwana nzira dzekushanda basa muzuva kuzopisa marori uye kuderedza zvirwere zvehutano hwekugara . Pfeka pedometer uye uone kuti uri kutenga matanho makumi maviri nemazana mashanu paawa. Zvakadini nekutora matanho zana ekukunda kwekutanga kutanga pasi neboka rako uye 250 nhanho dzemhando dzose dzekutengesa? Simuka uye famba-famba panguva dzose dzekutengeserana. Shandisa hafu yenguva yekuenda kunotenderedza munharaunda kana kubatsira kumisa kana kuchenesa mutambo.
Bvisa PaKutenda Makorori ane Walk
- Fara Mufambiro Wokuonga : Bvisa kure nekugadzirira kudya uye kufara kuti unakidzwe kufamba nemhuri yako neshamwari. Kamwe iyo turkey iri muchoto, enda kunofamba-famba pedyo nenharaunda kana panzvimbo yepaki. Kufamba pamwe chete inzira yepanyama yekubata nevanhu usingaoni kakawanda.
- Famba kana kumhanya kune imwe nzvimbo yeTurkey Trot : Shandisa kufamba kunowanikwa kuti uwane rudo rwekufamba kana kuti kumhanya iwe unogona kufara paChirongwa kana mavhiki apfuura mushure mekunge. Iwe unogona kutanga kupisa kana kupisa pamabiko emabiko paunenge uchitamba. Kupfekedza yako yakanakisisa pirgrim kana turkey nguo kuti upinde mumweya.
- Tora kufamba kunozorodza muPaki : Tsvaga paki iri pedyo kana nzvimbo yakasviba iwe unogona kufamba pakati pemiti uye miti. Zvidzidzo zvakaona kuti izvi zvinobatsira kuchengeta nekuzorora, izvo zvaunoda sezvo nguva yezororo inopinda muzvizere zvakakwana.
- Kufamba uye kutenga Ichishanu Nhasi kuburikidza neMuvhuro weMuvhuro : Iwe unogona kupinda mairi makiromita anotengesa, pasinei neimba mumba maipo kana panze pane imwe nzvimbo inowanikwa mumigwagwa. Kupfekedza shangu shangu uye zvipfeko kuitira kuti kufamba kwako kunakidze, kunyange kana zvichireva kushamwaridzana nekubatana neboka revanhu.
- Zvinyorwa zvekudzikinura : Kunze kwekunze kunotyisa here? Iyo nzira yekutsika inofadza kune imwe nzira yekufamba . Ita zvekutengesa kwako zvepaIndaneti kubva paTreadmill uye usapinda mapoka evanhu. Kana iwe usina imba yekugadzira mapurisa, inguva yakanaka yekurova gym sezvavanenge vasiyiwa pamazororo.
- Uri kubhururuka here kana kutyaira pamusoro peChirongwa cheKubvumira? Aya marefu kwenguva refu anogona kuita kuti zvive zvakaoma kuramba uchingoshanda. Heino nzira yekufamba nadzo zviuru gumi nezviviri pazuva pazuva rokubhururuka uye kana uri munzira .
> Sources:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12.
> Bassett DR, Toth LP, Lamunion SR, Crouter SE. Nhanho Kuverenga: Ongororo Yezviyero Zvokuenzanisa uye Zvirwere Zvine Utano. Sports Medicine . 2016; 47 (7): 1303-1315.