Ukubaluleka kokuthola izingane ukuba zisebenze
Wonke umuntu uyazi ukuthi izingane kufanele zisebenze ngokomzimba futhi zidinga ukuzivocavoca njalo ukuze zilungele umzimba.
Kungakhathaliseki ukuthi zikhulu ngokweqile noma ngesisindo esinempilo, umsebenzi ovamile owenziwa ngokomzimba uthathwa ochwepheshe abaningi ukuba babe yingxenye ebalulekile yokuphila okunempilo.
Lokhu akusho ukuthi zonke izingane zidinga ukuchitha amahora amane noma amahlanu ukuqeqesha ngosuku kuma-Olimpiki noma ukusebenzisana neqembu elikhethiwe lebhola lebhola lebhola.
Ukubamba iqhaza emidlalweni yentsha ehleliwe akuyona isidingo sokusebenza ngokomzimba, njengoba izingane zingathola umzimba omkhulu ngesikhathi sokudlala mahhala.
Ngabe Kudingeka Ukuzivocavoca Kanjani Kwezingane?
I-American Academy of Pediatrics incoma ukuthi izingane kanye nentsha kufanele "zisebenze okungenani imizuzu engama-60 ngosuku," nakuba zicindezela ukuthi akudingeki kube yimaminithi angu-60 yomsebenzi oqhubekayo. Isibonelo, uma ingane yakho eneminyaka eyisishiyagalombili idlala ibhola lemizuzu engama-20 ngesikhathi se-PE esikoleni bese idlala ibhasikidi nabangani bayo imizuzu engama-40 ngemuva kwesikole, izohlangana nokunconywa kwe-AAP kwemizuzu engama-60 yomsebenzi okwenziwe ngalolo suku.
Ngakolunye uhlangothi, uma ngesikhatsi sekilasi le-PE elingu-60 esikoleni ekilasini lichitha imizuzu engama-30 ligqoke, likhetha amaqembu, futhi liningisa ukuze lidlale, futhi ingane yakho ibukele i-TV futhi idlala imidlalo yevidiyo ngemuva kwesikole, ngeke isebenze ngokwanele ngalolo suku.
Ukuzivocavoca namaCalori
Ukuvivinya umzimba njalo kuyabantwana.
Kuye kwaboniswa ukubasiza ukuba bakhe ukuzethemba okuqinile, ukulala kangcono, abe namandla amaningi, ukunciphisa ukukhathazeka nokunciphisa ukucindezeleka. Futhi njengoba abantu abaningi beyazi, kanye nokudla okunempilo, ukuvivinya umzimba njalo kuyindlela engcono kakhulu yokunciphisa umzimba nokuvimbela ukukhuluphala kwengane .
Njengoba kungenzeka ukuthi ingane yakho ngeke ithole umsebenzi wayo ngokusebenza nge-treadmill noma usebenzisa ibhayisikili yokuzivocavoca, kungaba nzima ukutshela ukuthi mangaki ama-khalori ayatshisa ngenkathi esebenzisa.
Ngenhlanhla, akukhathazi ngempela, uma nje ingane yakho ithola imizuzu engama-60 noma ngaphezulu yokusebenza ngokomzimba nsuku zonke nokugcina ukudla okunempilo.
Uma ingane yakho isasebenza kakhulu futhi isaqhubeka isisindo, kufanele ubheke ekudleni kwakhe njengesizathu - hhayi izinga lakhe lokuzivocavoca.
Noma kunjalo, kungaba usizo ukuqonda ukuthi ingane yakho ingashisa kanjani amakholori amaningi noma ambalwa emisebenzini ehlukene yemvelo, njenge:
- Ukuhamba ngebhayisikili ku-5 mph kushayela cishe ama-khalori angu-174 ngehora
- ukugijima ngo-6 mph kushayela cishe amakholori angu-654 ngehora
- ukudlala ama- basketball ezokungcebeleka cishe ngama-calories angu-450 ngehora
- ukudlala i- volleyball yokuzilibazisa kuyashisa cishe amakholori angu-274 ngehora
- ukudlala i- tennis (okubodwa) kushisa cishe ama-kilojoule angu-450 ngehora
- ukudlala ngamandla, uthinta ibhola livutha amakholori angu-498 ngehora
- I-skating skirt at 9 mph ishisa mayelana nama-384 kilojoule ngehora
- ukubhukuda kushisa cishe amakholori angu-288 ngehora
- Ukuhamba nge-2 mph kushayela ngamakhilomitha angu-198 ngehora
Khumbula ukuthi lezi zilinganiso zisekelwe kumuntu onesisindo esingamakhilogremu angu-150. Ingane enesisindo esincane izoshisa amakholori ambalwa, ngisho nasezingeni elifanayo lomsebenzi. Futhi uqaphele ukuthi ingane egibela ibhayisikili lakhe ihora elizungezile nabangane bayo cishe ngeke iqhubeke nesivinini sesilinganiso sesi-5 mph, ngakho-ke cishe izoshisa ngisho nama-calories ambalwa.
Kodwa-ke, ungasebenzisa uhlu olungenhla ukuze ulinganise ukuthi zingaki ama-khalori ingane yakho ishisa futhi njengomhlahlandlela wemisebenzi eyenza amakholori amaningi.
Ukuzivocavoca kwentsha nokuPhepha
Khumbula ukuthi izingane, ngisho nezinsizwa, azivame ukunamathela ezinhlelweni zokuzivocavoca ezibandakanya "ama-calisthenics noma ukuvivinya umzimba okuyi-aerobic." Yingakho ungaboni izingane eziningi ezinkampanini zempilo noma usebenzisa imishini yokuzivocavoca ekhaya (ungalokothi ucabange ukuthi izinto eziningi nezinsimbi ezingasetshenziselwa ukusetshenziswa yizingane). Esikhundleni salokho, izingane zenza ngcono ngezinhlelo zokusebenza zokuzivocavoca, kuhlanganise ukudlala kwamahhala okusebenzayo kanye neqembu elihlelekile kanye nemidlalo yezintsha.
Ukuthola izingane zikhuthele futhi zinesithakazelo ekuzivocavoca nasekuziphatheni, zingasiza:
- Yenza wonke umndeni uhileleke ekusebenzeni kakhudlwana, ekhumbula ukuthi izingane eziningi zingathanda ukuba ngaphandle kokudlala, kunokubukela enye "Sponge Bob" ukuphinda - ayifuni nje ukuba ngaphandle kwabo ngokwabo. Uma uhamba ngaphandle nengane yakho ukudlala ukubamba, ukumaka, noma ukuhamba nje, ungaqiniseka ukuthi ingane yakho izoshesha ukulandela.
- Yenza izingane zakho zisebenzise "ukuthutha okusebenzayo" lapho kufanele basebenzise izitebhisi, esikhundleni sezindlovu, futhi bahambe baye esikoleni noma endlini yomngane wabo, kunokuhlala beqhutshwa.
- Khuthaza ukudlala okungahlelekile okungaphandle okuhleliwe.
- Ukusekela imisebenzi yokuzijabulisa nokuzijabulisa kumnandi.
- Siza ingane yakho ithole imidlalo ehleliwe ayithandayo. Lokhu kungaba umdlalo weqembu, njengebhola, ibhola lebhola, noma ibhola, noma imidlalo ethile, njenge-tennis, i-karate noma umdanso.
Imithombo:
Isitatimende Somgomo Wezemfundo yase-American Academy. Ukuphila Okumpilo Okusebenzayo: Ukuvimbela Ukukhuluphala Kwengane Ngomsebenzi Omningi Wokwenyama. I-PEDIATRICS Vol. 117 No. 5 Meyi 2006, iphe. 1834-1842.
UMkhandlu kaMengameli wezokuPhepha nokuPhepha kweMpilo. Ukuzivocavoca nokulawula Isisindo.