Njira 6 Zowongolera Ntchito Yanu Yausiku Yotsatira

Zamkati

• Yambani dzuwa litalowa
• Pangani kulekerera
• Divvy chakudya chanu
• Osagwira ntchito
• Limbitsani mtima wanu
• Kuyatsa usiku
• Onaninso za

Anthu akamachita masewera olimbitsa thupi madzulo, amatha kupitilira 20 peresenti kuposa momwe amachitira m'mawa, kafukufuku munyuzipepala Kugwiritsa Ntchito Physiology, Nutrition, ndi Metabolism anapeza. Thupi lanu limatha kutulutsa mphamvu madzulo, chifukwa cha kutengeka mwachangu kwa okosijeni komwe kumateteza thupi lanu kukhala ndi anaerobic motalikirapo, komanso mphamvu yanu ya anaerobic (yochuluka bwanji yomwe mungapange osagwiritsa ntchito oxygen) ili pachimake. nthawi, akufotokoza David W. Hill, mlembi wa phunziroli. Ochita masewera olimbitsa thupi usiku analinso ndi kuwonjezeka kwakukulu kwa milingo ya cortisol ndi thyrotropin, mahomoni awiri ofunikira kuti mphamvu za metabolism zitheke, kuposa anthu omwe ankachita masewera olimbitsa thupi nthawi ina iliyonse masana, malinga ndi kafukufuku wa University of Chicago. Cortisol ikakhala tsiku lonse chifukwa cha kupsinjika, imatha kuwonjezera mafuta m'mimba. Koma panthawi yochita masewera olimbitsa thupi, cortisol imakhala ndi 180, imakhala mahomoni owotcha mafuta chifukwa amawononga ma carbs moyenera, akutero Michele Olson, Ph.D., katswiri wazolimbitsa thupi ku Auburn University ku Montgomery. Mwanjira ina, imathandizira kutentha kwa kalori yanu. Phunziro lina, mu Zolemba pa Sports Medicine ndi Kulimbitsa Thupi, poyerekeza ndi amayi omwe adayenda m'mawa kuti azichita masewera olimbitsa thupi ndi omwe adachita madzulo ndipo adapeza kuti ngakhale kuti magulu onsewa anali ndi chiwerengero chofanana cha caloric tsiku ndi tsiku, amayi omwe adayenda masana amawotcha mafuta ambiri. Chifukwa chiyani? Omwe adachita masewerawa madzulo adakumana ndi njala yayikulu ndipo zimawoneka kuti akusankha chakudya chambiri cholemba mapuloteni, kusamutsa kugawa kwawo kwakanthawi m'mawa; izi zidapezeka kuti zimateteza kuwonjezeka kwa mafuta, atero a Andrea Di Blasio, wolemba wamkulu wa kafukufukuyu. Tsatirani njira izi kuti mugwire bwino ntchito mdima utatha ndipo zotsatira zake zingakutsimikizireni kuti musapitirire panji usiku.

Yambani dzuwa litalowa

Si mpweya wokha umene umakhala wozizira usiku; nthaka imachitanso, atero a Patrick Cunniff, wopyola malire komanso wothandizira oyendetsa njanji ku University of Georgia. Nthawi ikakhala m'ma 80s ndi 90s ndipo dzuwa likuwala, miyala ndi mayendedwe amatha kutentha mpaka madigiri 120. Kutentha kumeneko kumatuluka pansi, kumapangitsa kuti kumveke ngati mukuthamangira sauna, Cunniff akufotokoza. Ndipo kutentha kwa dzuwa kumakweza kutentha kwa khungu lanu, komwe kumakakamiza mtima wanu kuti uzigwira ntchito molimbika kuti musakutenthe, motero kusokoneza kupirira kwanu, kafukufuku watsopano mu European Journal of Applied Physiology wavumbulutsa. Kuti muwonjezere mphamvu zanu zokhazikika komanso kutonthozedwa, nyamukani madzulo.

Pangani kulekerera

Katswiri wochita masewera olimbitsa thupi Keith Baar, Ph.D., pulofesa wa pa yunivesite ya California, Davis anati: “Zimangotengera magawo atatu kapena anayi okha kuti thupi lanu lizolowere chinyezi cha kutentha kwa usiku wa m’chilimwe. Ngakhale kutentha kwakukulu, chinyezi chochepa (makamaka, kuchuluka kwa madzi omwe mpweya umagwira) chimatha kukhala pamwamba madzulo. Izi zikuwonetsa zinthu zomata: Chinyezi chimakupangitsa kuti utuluke thukuta kwambiri komanso kumapangitsa kuti ukhale wovuta kuziziritsa, motero kulimbitsa thupi kulikonse kumakhala kovutirapo kuposa momwe ziyenera kukhalira, malinga ndi kafukufuku wa European Journal of Applied Physiology. Ngakhale nyengo yamadzulo yocheperako ikutanthauza kuti mulibe kutentha thupi kochepa koti muthane nawo poyambira, yankho ndikuchepetsa pang'ono pang'ono zolimbitsa thupi. "Sungani mayendedwe anu mphindi imodzi mpaka masekondi 30 pang'onopang'ono kuposa masiku onse," Baar akuti; Ngati nthawi zambiri mumayenda mphindi zisanu ndi zinayi, yambani ndi mphindi 10 ndikukweza liwiro lanu ndi masekondi 15 pa kilomita iliyonse pamaulendo atatu otsatirawa.

Divvy chakudya chanu

Kudziwa zomwe mungadye komanso nthawi yoti muzitha kuchita masewera olimbitsa thupi madzulo kungakhale kovuta. Poganizira kuti kulowa kwa dzuwa kumatha kuyamba mochedwa 8 koloko, kodi muyenera kufinya pachakudya musananyamuke? "Ndi bwino kukhala ndi chinthu chokhala ndi ma calories pafupifupi 200 ndi chakudya chochuluka kuchokera ku mbewu, zipatso ndi ndiwo zamasamba, kapena mkaka; zomwe zimakhala ndi mapuloteni; zomwe zimakhala ndi mafuta ochepa komanso fiber, ndikuzidya maola awiri kapena awiri," akutero Christy. Brissette, RDN, purezidenti wa 80 Twenty Nutrition. Ngati mumakonda kudya koyambirira, izi zitha kutanthauza kukhala ndi gawo la chakudya chanu chamadzulo musanachite masewera olimbitsa thupi komanso zina zitatha. Kapena ngati mumadya nthawi ina, sankhani zokhwasula-khwasula monga yogurt ndi zipatso kapena oatmeal ndi zoumba kapena walnuts. Kenako ola limodzi kapena kupitilira kulimbitsa thupi, idyani chakudya chokulirapo chomwe chimakhala ndi zopatsa mphamvu pafupifupi 400 ndipo pafupifupi magawo awiri kapena awiri a chakudya ndi mapuloteni. Yesani burrito ndi nkhuku kapena nyemba zakuda, mpunga wofiirira, peyala, letesi, ndi salsa mukulunga tirigu wonse, kapena msuzi, mphodza, kapena chili ndi puloteni, veggies, ndi mbewu zonse. Ndipo onetsetsani kuti musadye vitamini D pazakudya zanu za tsiku ndi tsiku kuchokera ku zakudya monga nsomba zamafuta, mkaka, kapena mkaka wolimba wa amondi. Ngati mukuchita masewera olimbitsa thupi nthawi zambiri m'chilimwe usiku, mwina mukupeza kuwala kwa dzuwa kwa UVB pang'ono, kutanthauza kuti thupi lanu limatulutsa mavitamini ochepa, omwe amachititsa kuti minofu igwire bwino ntchito, imathandizira kupewa kuvulala, komanso kuchepetsa kutupa, Brissette akuti.

Osagwira ntchito

Nkhani yabwino: Simudzinyenga nokha ndi tulo tofunikira kwambiri popita kolimbikira pantchito yanu, ngakhale mutadula nthawi yogona, maphunziro akuwonetsa. Anthu omwe adachita masewera olimbitsa thupi kwa mphindi 35 pafupifupi maola awiri asanagone akuti amagona komanso usiku womwe sanachite masewera olimbitsa thupi, malinga ndi zomwe zapezeka mu Journal of Sleep Research. Ndipo poyerekeza ndi ochita masewera olimbitsa thupi m'mawa, iwo omwe ankagwira ntchito usiku amagona mokwanira komanso motalika, kafukufuku waposachedwa ku Appalachian State University adapeza. "Kuchita masewera olimbitsa thupi kwamadzulo kumatenthetsa kutentha thupi kwanu, kofanana ndi kusamba kofunda musanagone," akufotokoza wolemba mabuku wamkulu a Scott Collier, Ph.D., "ndipo izi zimakuthandizani kuti mugone mwachangu komanso kuti mugone bwino."

Limbitsani mtima wanu

Musanathamange, khalani kunja kwa mphindi 10 mpaka 15 kuti maso anu azolowere mdima, akutero a Fred Owens, Ph.D., pulofesa wama psychology ku Franklin ndi Marshall College. Maso anu akamatchuka kwambiri, mudzakhala otetezeka: Magalimoto amadzulo amakhala otanganidwa kwambiri kuyambira 6 mpaka 9 koloko, ndikupangitsa kuti ikhale nthawi yoopsa kwambiri kwa anthu oyenda pansi, malinga ndi National Highway Traffic Safety Administration. Ndipo tikudziwa kuti mumakonda nyimbo zanu, koma ndi bwino kuzisiya kuti mumvetsere kuchuluka kwa magalimoto omwe akubwera. Ngati simukuwoneka kuti mukuthamanga popanda nyimbo, valani zomverera m'makutu zomwe zimalowetsa phokoso lozungulira ngati opanda zingwe AfterShokz Trekz Titanium ($130, aftershokz.com), yomwe ili ndi makutu otsegula-ndikuchepetsa voliyumu.

Kuyatsa usiku

Ngati mukuyenda m'mbali mwa msewu, valani zinthu zowunikira, zomwe zimaunikiridwa ndi nyali, Owens akuwonetsa. Pamayendedwe apamtunda kapena paki, sankhani zida zowala-mu-mdima. Ndiye njira yotetezeka kwambiri, akuti, chifukwa adzawala ngakhale osawonekera kunja. Pazochitika zonsezi, kuunikira kapena kuwunikira pa zovala zanu kuyenera kukhala pazigawo za thupi lanu zomwe zidzasuntha kwambiri, monga zolumikizira, kotero madalaivala amatha kuwerenga mosavuta kuyenda ngati kwa wothamanga. Khalani ndi zokumbira pamasamba awa ndipo mwaphimbidwa.

Onaninso za