8 Ubwino Wathanzi Lamasewero Am'mawa

Zamkati

• 1. Mudzadya zopatsa mphamvu zochepa.
• 2. Mudzakhala otanganidwa kwambiri tsiku lonse.
• 3. Mudzawotcha mafuta ambiri.
• 4. Mudzachepetsa kuthamanga kwa magazi.
• 5. Mudzagona bwino usiku.
• 6. Mudzadziteteza ku matenda ashuga.
• 7. Mudzamanga minofu bwino kwambiri.
• 8. Mudzapeza phindu la thanzi lomwe limagwirizanitsidwa ndi kuchita masewera olimbitsa thupi.
• Onaninso za

Nthawi yabwino kwambiri yochitira zinthu nthawi zonse idzakhala yomwe ikuthandizirani. Kupatula apo, kugwira ntchito pa 9 koloko masana. kumalumpha nthawi iliyonse chifukwa mumagona pa wotchi yanu ya alamu. Koma kuyamba tsiku lanu ndi thukuta labwino kuli ndi ubwino wina waukulu pakusiya ntchito mukaweruka. Nazi zabwino zisanu ndi zitatu zolimbitsa thupi m'mawa zomwe zingakutsimikizireni kuti muyambe kuchita masewera olimbitsa thupi. (Nawa maubwino ochulukirapo akukhala munthu wam'mawa, malinga ndi sayansi.)

1. Mudzadya zopatsa mphamvu zochepa.

Ndizomveka kuganiza kuti kuwotcha zopatsa mphamvu 500 m'mawa kumatha kubweza moto ndikupangitsani kuti muganize kuti muli ndi chiphaso chaulere chothandizira ma calories omwe adatayika - kenako ena. Koma ofufuza ochokera ku Brigham Young University adapeza kuti kuchita masewera olimbitsa thupi m'mawa kumatha kupangitsa kuti chakudya chiwoneke ngati chosasangalatsa. Kwa phunziroli, lofalitsidwa m'magazini Mankhwala & Sayansi mu Zamasewera & Zolimbitsa Thupi, ofufuza adasanthula magwiridwe antchito a azimayi pomwe amayang'ana zithunzi za chakudya ndi maluwa, zomwe zimawongolera. Azimayi omwe adachita masewera olimbitsa thupi kwa mphindi 45 m'mawa sanapse mtima ndi zithunzi zokoma kuposa omwe adadumpha masewerawo. Kuphatikiza apo, ochita masewera olimbitsa thupi m'mawa sanadye chakudya chochuluka kuposa gulu lina masana.

2. Mudzakhala otanganidwa kwambiri tsiku lonse.

Kuchita masewera olimbitsa thupi m'mawa kumalimbikitsanso kuti muziyenda tsiku lonse. Ofufuza a Bringham Young University adapezanso mu kafukufuku yemweyo kuti anthu omwe amagwira ntchito m'mawa amatha kukhala otanganidwa kwambiri.

3. Mudzawotcha mafuta ambiri.

Kudya kadzutsa kapena kusadya kadzutsa musanachite masewera olimbitsa thupi? Funso lakhala likutsutsana pazaumoyo ndi zolimbitsa thupi kwamuyaya. Ndipo ngakhale pali maubwino owonjezera kulimbitsa thupi musanachite masewera olimbitsa thupi - kumakupangitsani kuti mupite movutikira komanso motalikirapo - 2013 Briteni Journal of Nutrition Kafukufuku wopeza kuti kuchita masewera olimbitsa thupi m'mimba yopanda kanthu kumatha kuwotcha mafuta ochulukirapo kuposa 20% kuposa nthawi yoyamba kudya.

4. Mudzachepetsa kuthamanga kwa magazi.

Pakafukufuku wochokera ku Appalachian State University, ofufuza adapempha omwe akuchita nawo kafukufukuyu kuti amenye makina opondera kwa mphindi 30 nthawi zitatu: 7 am, 1 pm, ndi 7 pm Amene ankagwira ntchito m’maŵa amachepetsa kuthamanga kwa magazi awo ndi 10 peresenti, kuviika komwe kumapitirira tsiku lonse ndi kutsika kwambiri (mpaka 25 peresenti) usiku. Matenda ambiri a mtima amapezeka m'mawa kwambiri, kotero ochita kafukufuku amaganiza kuti masewera olimbitsa thupi amatha kukhala ngati njira yopewera.

5. Mudzagona bwino usiku.

Lemberani nthawi ya 8 pm class ndikumverera ngati thupi lanu lidasinthidwa kuti ligone pambuyo pake? Simukungoganizira kulumikizana. Kugona bwino ndi chimodzi mwazabwino zophunziridwa bwino zolimbitsa thupi m'mawa. National Sleep Foundation ikuti ngakhale kulimbitsa thupi madzulo kumatha kukulitsa kutentha kwa thupi ndikulimbikitsa thupi, komwe kumatha kupangitsa kugona kukhala kovuta kwambiri, kugwira ntchito m'mawa kumabweretsa tulo takuya, utali, komanso wapamwamba mukadzafika pilo 15 kapena patadutsa maola ambiri.

6. Mudzadziteteza ku matenda ashuga.

Kumenya masewera olimbitsa thupi m'mawa wopanda kanthu kwawonetsedwanso kuti kumateteza ku kusagwirizana kwa glucose ndi insulin kukana, zomwe ndi zizindikilo za mtundu wa 2 shuga, malinga ndi kafukufuku wofalitsidwa mu Zolemba za Physiology. Pakafukufuku wamasabata asanu ndi limodzi, omwe adachita masewera olimbitsa thupi asanadye koyamba, poyerekeza ndi omwe adadya chakudya asanadye komanso nthawi yolimbitsa thupi, adawonetsa kulolerana kwa shuga komanso chidwi cha insulin, osataya kulemera konse.

7. Mudzamanga minofu bwino kwambiri.

Mukadzuka m'mawa, testosterone yanu imakhala pachimake, malinga ndi National Institute for Fitness & Sport. Izi zimapangitsa m'mawa kukhala nthawi yabwino kuti mugwire zolimbitsa thupi chifukwa thupi lanu limakhala lolimbitsa thupi.

8. Mudzapeza phindu la thanzi lomwe limagwirizanitsidwa ndi kuchita masewera olimbitsa thupi.

Kafukufuku waposachedwa wasindikizidwa mu Psychology Zaumoyo anapeza kuti ochita masewera olimbitsa thupi osasinthasintha ndi omwe amapanga chizolowezi. Kudzuka m'mawa ndikupita kumalo ochitira masewera olimbitsa thupi dziko lonse lisanafune chinachake kuchokera kwa inu kumatanthauza kuti mumakhala ndi mwayi wochita masewera olimbitsa thupi nthawi zonse. Ndikosavuta kwambiri kuti muyambe kuchita masewera olimbitsa thupi mukamaliza ntchito, nenani chifukwa mnzanu ali mosayembekezereka mumzinda kapena chinachake chimabwera kuntchito kuti chikuwonongeni. Kuyika alamu yam'mawa kumakuthandizani kuti mukhale osasinthasintha, zomwe zikutanthauza kuti mudzapeza zabwino zonse zathanzi - kuphatikiza chitetezo chokwanira, kukhala ndi moyo wautali, komanso kukhala ndi malingaliro abwino - zomwe zimayendera limodzi ndi masewera olimbitsa thupi pafupipafupi.

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