Uy yig'ishtirish, zinapoya va uy ishlari qancha kaloriya yoqadi
YaYo tahririyati (AI yordamida, ilmiy manbalar asosida) · Chop etilgan: 07.10.2026 · Manbalar tekshirilgan: 07.10.2026
70 kg vaznli odam 30 daqiqa uy yig'ishtirganda taxminan 110–130 kkal, 10 daqiqa zinapoyadan chiqqanda esa taxminan 80 kkal sarflaydi. Bu yugurishdagidan kam, lekin uy ishlari har kuni qilinadi va ulardan kunlik sarfning sezilarli qismi yig'iladi. Compendium of Physical Activities yuklamalar ma'lumotnomasi bo'yicha hisobladik.
Qanday hisobladik
Compendium da yuklama MET bilan ifodalanadi: 1 MET — vaznning har bir kilogrammiga soatiga 1 kkal, tana tinch holatda taxminan shuncha sarflaydi. Kaloriyalarni ma'lumotnoma formulasi bilan hisobladik: bir daqiqada kkal = MET × 3,5 × vazn (kg) / 200. Raqamlar tanaffussiz ish uchun va tinch holatdagi sarf bilan birga berilgan. Uyda ishlar odatda to'xtab-to'xtab qilinadi, shuning uchun amalda sarf ko'pincha pastroq.
Uy yig'ishtirish va uy ishlari — 30 daqiqada
| Ish | MET | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Dazmollash | 1,8 | 57 kkal | 66 kkal | 76 kkal |
| Idish yuvish | 2,0 | 63 kkal | 74 kkal | 84 kkal |
| Ovqat pishirish | 2,0 | 63 kkal | 74 kkal | 84 kkal |
| Kir yoyish yoki taxlash | 2,3 | 72 kkal | 85 kkal | 97 kkal |
| Changyutgich | 3,0 | 94 kkal | 110 kkal | 126 kkal |
| Pol supurish | 3,3 | 104 kkal | 121 kkal | 139 kkal |
| Deraza yuvish | 3,3 | 104 kkal | 121 kkal | 139 kkal |
| Polni shvabra bilan yuvish | 3,5 | 110 kkal | 129 kkal | 147 kkal |
| Bolalar bilan harakatli o'yinlar | 3,5 | 110 kkal | 129 kkal | 147 kkal |
| Mebel va qutilarni ko'chirish | 5,8 | 183 kkal | 213 kkal | 244 kkal |
| Polni qo'lda jadal yuvish | 6,5 | 205 kkal | 239 kkal | 273 kkal |
Sur'at ham muhim: Compendium bo'yicha bir nechta ishni ketma-ket yengil sur'atda qilish — 2,8 MET, g'ayrat bilan — 4,3 MET. 70 kg vaznli odam uchun bu xuddi shu 30 daqiqada 103 va 158 kkal.
Zinapoya va sumkalar — 10 daqiqada
| Yuklama | MET | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Zinapoyadan tushish | 3,5 | 37 kkal | 43 kkal | 49 kkal |
| Oziq-ovqat sumkalarini tekis yo'lda ko'tarib yurish | 3,5 | 37 kkal | 43 kkal | 49 kkal |
| Zinapoyadan sekin chiqish | 4,5 | 47 kkal | 55 kkal | 63 kkal |
| Sumkalar bilan zinapoyadan chiqish | 5,3 | 56 kkal | 65 kkal | 74 kkal |
| Zinapoyadan odatiy sur'atda chiqish | 6,8 | 71 kkal | 83 kkal | 95 kkal |
| Zinapoyadan tez, bittadan pog'ona bosib chiqish | 9,3 | 98 kkal | 114 kkal | 130 kkal |
Hovli va tomorqa — 30 daqiqada
| Ish | MET | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Shoshilmay yer chopish | 3,5 | 110 kkal | 129 kkal | 147 kkal |
| Bog'da o'rtacha ish | 3,8 | 120 kkal | 140 kkal | 160 kkal |
| Xazonni xaskash bilan yig'ish | 4,0 | 126 kkal | 147 kkal | 168 kkal |
| Begona o'tlarni yulish | 4,5 | 142 kkal | 165 kkal | 189 kkal |
Uy yig'ishtirish faollik hisoblanadimi
AQSH Kasalliklarni nazorat qilish va oldini olish markazlari (CDC) 3 dan 5,9 MET gacha bo'lgan faollikni o'rtacha, 6 MET dan boshlab esa jadal deb hisoblaydi. Demak, changyutgich, pol yuvish, tomorqa ishlari — o'rtacha yuklama, odatiy sur'atda zinapoyadan chiqish (6,8 MET) esa — jadal yuklama. 2020 yildan beri JSST haftasiga tavsiya etilgan 150–300 daqiqa o'rtacha faollikka har qanday uzunlikdagi bo'laklarni qo'shadi, shuning uchun 10 daqiqa g'ayrat bilan yig'ishtirish yoki zinapoya ham hisobga kiradi. Me'yorlar haqida batafsil — «Haftasiga qancha harakat qilish kerak» maqolasida.
Idish yuvish, ovqat pishirish va dazmollash o'rtacha yuklamaga yetmaydi. Lekin ular ham o'tirishdan yaxshi: JSST ta'kidlaydi, o'tirishni har qanday, hatto yengil harakat bilan almashtirish foydali.
Ovqat bilan solishtiring
70 kg vaznli odam uchun 30 daqiqa pol yuvish — taxminan 129 kkal. YaYo foydalanuvchilari kundaliklariga ko'ra, choy bilan yeyiladigan shirinliklarda esa shuncha kaloriya bor:
| Taom | Porsiya | Kaloriya |
|---|---|---|
| Tort | 95 g | 363 kkal |
| Vafli | 40 g | 202 kkal |
| Bo'g'irsoq | 90 g | 306 kkal |
| Sutli choy | 250 g | 94 kkal |
| Olma | 150 g | 78 kkal |
Sport zalisiz qanday ko'proq sarflash mumkin
Bu raqamlardan tahririyat mo'ljali:
- liftda emas, zinapoyadan chiqing — bu eng «qimmat» maishiy yuklamalardan biri;
- do'konga piyoda boring va sumkalarni o'zingiz ko'taring;
- uyni tetik sur'atda yig'ishtiring — sarf sezilarli oshadi;
- ishlarni kun davomida qisqa bo'laklarga bo'ling: ular ham hisobga kiradi.
Faollikni hisobga olgan me'yoringizni kaloriya kalkulyatori hisoblaydi. Kun davomida qancha yeganingizni ko'rish uchun esa likopchani YaYo'da suratga oling — ilova og'irlik va kaloriyani baholaydi.
YaYo bilan kaloriya va ovqatlanishni kuzatib boring
Ovqatni suratga oling — YaYo sun'iy intellekti kaloriya, oqsil, yog' va uglevodni 5 soniyada hisoblaydi. Mahsulot shtrix-kodini skanerlang — shakarni choy qoshiqlarda ko'rsatadi.
Manbalar
- Home Activities — 2024 Adult Compendium of Physical Activities — Compendium of Physical Activities. https://pacompendium.com/home-activities/
- Walking — 2024 Adult Compendium of Physical Activities — Compendium of Physical Activities. https://pacompendium.com/walking/
- Lawn & Garden — 2024 Adult Compendium of Physical Activities — Compendium of Physical Activities. https://pacompendium.com/lawn-garden/
- Unit Conversions — Compendium of Physical Activities. https://pacompendium.com/unite-conversions/
- How to Measure Physical Activity Intensity — Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/physical-activity-basics/measuring/index.html
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour (Bull FC va boshq., 2020) — British Journal of Sports Medicine. https://bjsm.bmj.com/node/121498.full
Manbalar tekshirilgan: 07.10.2026.