Ukunciphisa umzimba kuyinjongo eqhelekileyo kubantu abaninzi, kwaye ukubaleka yindlela ethandwa kakhulu yokunciphisa umzimba. Nangona kunjalo, akukho mpendulo iqinisekileyo kumbuzo wokuba zingaphi iikhilomitha zokuhamba ngosuku ngalunye ukufikelela ekulahlekeni kobunzima.

Apha ngezantsi siza kuphonononga le ngxaki iqhubayo kwimiba emininzi.

1. Inkcitho ye-Mileage kunye nekhalori

Ukubaleka kunokutshisa ngempumelelo ii<em>calories, ngaloo ndlela kunceda ekunciphiseni umzimba. Ngokubanzi, unokutshisa malunga neekhalori ezingama-70-80 ngekhilomitha nganye yokuhamba, kwaye ukuba uqhuba iikhilomitha ezi-5 ngokubaleka, unokutshisa malunga ne-350-400 yeekhalori. Kakade ke, eli nani lisenokuchatshazelwa bubunzima bomntu ngamnye, isantya sokubaleka, kunye nokubaleka komhlaba.

2. Ukubaleka kunye nolawulo lokutya

Ukubaleka rhoqo kwandisa inkcitho yeekhalori, kwaye ukuba ulawula ukutya kwakho kakuhle, uya kuncipha ngokukhawuleza. Ukuba uyatya kwaye usele ngelixa uqhuba, ke iikhalori ezisetyenziswe ngokubaleka zinokususa iikhalori zokutya, ezingakwaziyo ukufikelela ekunciphiseni ubunzima.

Ke ngoko, abantu abanciphisa ubunzima kufuneka babhale ixabiso lekhalori yemihla ngemihla ngelixa bebaleka, banqande ukwenzeka kobushushu obugqithisileyo, kwaye benze umsantsa owaneleyo wobushushu ukuze umzimba ukhuthaze ukwehla kwamafutha omzimba.

3. Umgama wokubaleka kunye nesiphumo sokuzivocavoca

Umphumo wokuzilolonga wokubaleka emzimbeni nawo kufuneka uqwalaselwe. Ukuba ubaleka umgama omde kakhulu ngosuku ngalunye, kunokubangela ukudinwa okugqithisileyo, ukonyusa umngcipheko wokwenzakala, kwaye kuchaphazele ukusebenza kakuhle komthambo.

Ke ngoko, xa ukhetha umgama obalekayo wemihla ngemihla, kufuneka ukhethe umgama ofanelekileyo ngokwemeko yakho. Abaqalayo banokwenza ngokwezifiso iinjongo zokugijima zeekhilomitha ezi-3, kwaye ngokukhawuleza ukwandisa inani leekhilomitha ezibalekayo, iimbaleki ezinamava, ngokuthe ngqo kwinjongo yeekhilomitha ezi-6.

4. Imeko yomntu kunye nomgama wokubaleka

Isimo somzimba womntu ngamnye, ubunzima, amava okuzilolonga, njl. njl., yahlukile, ngoko ke owona mgama ufanelekileyo wokuba umntu ngamnye awubaleke uya kwahluka. Xa ukhetha umgama wokuhamba yonke imihla, kufuneka wenze izigqibo ezisekelwe kwimeko yakho yokwenyani.

Kubantu abadla ngokuxakeka, unokukhetha ukuvuka kusasa kwaye ubaleke iikhilomitha ezi-3, kwaye ubaleke iikhilomitha ezi-3 ebusuku, ngoko kukho neekhilomitha ezi-6 ngosuku, kwaye umphumo wokunciphisa umzimba ulungile.

Ukushwankathela, akukho mpendulo iqinisekileyo yokuba zingaphi iikhilomitha zokubaleka yonke imihla ukuphumeza ukwehla kobunzima. Kufuneka wenze izigqibo ngokusekelwe kwimeko yakho yokwenyani. Ngokuqhelekileyo, i-novice iqhuba iikhilomitha ezi-3-5 ngosuku luluhlu olufanelekileyo ngakumbi, ngokuthe ngcembe luphucula umsebenzi wentliziyo kunye nemiphunga.

Ukuba ufuna ukunciphisa umzimba ngokukhawuleza, unokonyusa ngokufanelekileyo umgama kunye nokuqina kokubaleka, kwaye kufuneka ubeke ingqalelo kukutya okufanelekileyo kunye nokuphumla okwaneleyo ukuze ufezekise ngcono iinjongo zokuncipha kobunzima.