Yurish qancha kaloriya yoqadi va kuniga 10 000 qadam kerakmi
YaYo tahririyati · Chop etilgan: 29.09.2026 · Manbalar tekshirilgan: 29.09.2026
Yurish — eng oson mashg'ulot: na zal, na maxsus kiyim kerak. Keling, u qancha kaloriya yoqishini, buni o'zingiz qanday hisoblashingizni va kuniga rostdan ham 10 000 qadam yurish kerakmi-yo'qligini ko'rib chiqamiz.
Yurishda kaloriya qanday hisoblanadi
Olimlar yuklamani metabolik ekvivalentlarda — MET da o'lchaydi. 1 MET — taxminan 1 kg vaznga soatiga 1 kkal, tana tinch o'tirganda shuncha sarflaydi. Jismoniy faollik ma'lumotnomasi Compendium of Physical Activities (2024 yilgi versiya) tekis yo'lda yurish uchun quyidagi qiymatlarni beradi:
| Sur'at | Tezlik | MET |
|---|---|---|
| Sekin | taxminan 4 km/soat | 3,0 |
| O'rtacha | 4,5–5,5 km/soat | 3,8 |
| Tez | 5,6–6,3 km/soat | 4,8 |
| Juda tez | 6,4–7,1 km/soat | 5,5 |
MET ni kaloriyaga aylantirish uchun formula ishlatiladi: bir daqiqada kkal = MET × 3,5 × vazn (kg) / 200.
30 daqiqa yurishda qancha kaloriya
Shu formula bo'yicha hisobladik:
| Vazn | O'rtacha (3,8 MET) | Tez (4,8 MET) | Juda tez (5,5 MET) |
|---|---|---|---|
| 60 kg | 120 kkal | 151 kkal | 173 kkal |
| 70 kg | 140 kkal | 176 kkal | 202 kkal |
| 80 kg | 160 kkal | 202 kkal | 231 kkal |
| 90 kg | 180 kkal | 227 kkal | 260 kkal |
Bu raqamlarga tana tinch holatda sarflaydigan energiya ham kiradi. Compendium mualliflarining o'zlari ogohlantiradi: MET qiymatlari yosh, jins va vaznni hisobga olmaydi va aniq bir odamning sarfini aniq hisoblash uchun mo'ljallanmagan. Boshqa kalkulyatorlar kamroq raqam beradi: masalan, Harvard Health jadvaliga ko'ra, taxminan 70 kg vaznli odam soatiga taxminan 5,6 km tezlikda 30 daqiqa yurganda 133 kkal sarflaydi. Har qanday bunday raqam — taxmin.
10 000 qadam qayerdan chiqqan
Harvard Health ma'lumotiga ko'ra, bu raqam 1965 yilda paydo bo'lgan: yapon kompaniyasi «Manpo-kei» — «10 000 qadam o'lchagich» nomli qadam hisoblagich sotgan. Garvard tadqiqotchisi I-Min Li buni marketing usuli deb ataydi: dastlab bu raqam ilmga asoslanmagan edi.
Aslida qancha qadam kerak
- 2022 yilgi meta-tahlil (Lancet Public Health jurnali, 15 ta tadqiqot, 47 471 nafar katta): kuniga qadamlar qancha ko'p bo'lsa, har qanday sababdan o'lim xavfi shuncha past — ma'lum chegaragacha. 60 va undan katta yoshdagilarda foyda kuniga taxminan 6000–8000 qadamda, 60 yoshgacha bo'lganlarda — 8000–10 000 qadamda barqarorlashgan.
- 2020 yilgi tadqiqot (JAMA jurnali, AQShdagi 4840 nafar katta, taxminan 10 yil kuzatuv): kuniga 8000 qadam yurganlarda har qanday sababdan o'lim xavfi 4000 qadam yurganlarga qaraganda taxminan ikki baravar past bo'lgan (xavf nisbati 0,49). 12 000 qadamda — 0,35. Umumiy qadamlar soni hisobga olingach, yurish tezligi sezilarli bog'liqlik ko'rsatmagan.
Demak, 10 000 — sehrli chegara emas: foyda ancha oldinroq boshlanadi va kun davomidagi har bir qo'shimcha qadam ahamiyatli.
10 000 qadam — bu necha kilometr va necha kaloriya
Harvard Health ma'lumotiga ko'ra, bir milda taxminan 2000 qadam bor — bu kilometrga taxminan 1250 qadam. Demak, 10 000 qadam — taxminan 8 km. Daqiqasiga taxminan 100 qadam sur'atda (Harvard Health uni soatiga taxminan 4,3 km tezlik bilan bog'laydi) bu taxminan 100 daqiqa yurish degani. 70 kg vaznli odam uchun yuqoridagi formula bo'yicha bu sur'atga qarab taxminan 370–470 kkal (3,0–3,8 MET).
JSST nima maslahat beradi
JSST kattalarga haftasiga 150–300 daqiqa o'rtacha faollik — masalan, tez yurish — yoki 75–150 daqiqa jadal faollik, qo'shimcha ravishda haftasiga 2 marta va undan ko'p kuch mashqlarini tavsiya qiladi. Va ta'kidlaydi: har qanday faollik umuman faollik bo'lmaganidan yaxshi — hammasi hisobga kiradi.
YaYo da qadamlar
YaYo qadamlarni Apple Health va Health Connect dan oladi, ovqatni esa surat bo'yicha yozib boradi — harakat va ovqatlanish bitta ilovada. Faollikni hisobga olgan kaloriya me'yorini kalkulyatorda hisoblash mumkin.
YaYo bilan kuzatib boring
Ovqatni suratga oling — YaYo kaloriya, oqsil, yog' va uglevodni hisoblaydi. Mahsulot shtrix-kodini skanerlang — shakarni qoshiqlarda ko'rsatadi.
Manbalar
- Walking — 2024 Adult Compendium of Physical Activities — Compendium of Physical Activities. https://pacompendium.com/walking/
- Unit Conversions — Compendium of Physical Activities. https://pacompendium.com/unite-conversions/
- Calories burned in 30 minutes for people of three different weights — Harvard Health Publishing. https://www.health.harvard.edu/exercise-and-fitness/calories-burned-in-30-minutes-for-people-of-three-different-weights
- 10,000 steps a day — or fewer? — Harvard Health Publishing. https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305
- Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts (Paluch AE va boshq., Lancet Public Health, 2022) — PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC9289978/
- Association of Daily Step Count and Step Intensity With Mortality Among US Adults (Saint-Maurice PF va boshq., 2020) — JAMA. https://jamanetwork.com/journals/jama/fullarticle/2763292
- Physical activity (fact sheet) — Jahon sog'liqni saqlash tashkiloti (WHO). https://www.who.int/news-room/fact-sheets/detail/physical-activity
- Everyday actions for better health – WHO recommendations — Jahon sog'liqni saqlash tashkiloti (WHO/Europe). https://www.who.int/europe/news-room/fact-sheets/item/everyday-actions-for-better-health-who-recommendations
Manbalar tekshirilgan: 29.09.2026.