Chifukwa Chake Kutenga Ulendo Wokonzekera Njira Yabwino Ndi Njira Yabwino Yosangalalira Njira

Zamkati

• 1. Zima mayendedwe amatenthetsa zopatsa mphamvu.
• 2. Komanso, mudzamanga minofu.
• 3. Kuwotcha mafuta kumakhala kosatha.
• 4. Misewu ili pachimake chosangalatsa.
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Ngati mumakonda kwambiri anthu akunja, mumamangirira nsapato zanu pachizindikiro choyamba cha chisanu.

"Anthu ambiri amaganiza kuti nthawi yozizira ikafika, nyengo yokwera mapiri yatha, koma sichoncho," atero a Jeff Vincent, wowongolera kumbuyo kwa Scribner's Catskill Lodge ku New York yemwe wayenda pa Appalachian Trail kamodzi kokha.

"M'nyengo yozizira, misewu siyodzaza, ndipo pali malingaliro omwe simudzawona nthawi yotentha." Ingoganizirani kuti mukuyenda m'chipale chofewa chachikulu chokhala ndi minda ya mafirs a Douglas oyera ndikukhala chete mozama kwambiri zomwe zimasangalatsa moyo wanu. Zili choncho.

Mungadabwe kumva kuti kukwera maulendo m'nyengo yozizira kumafuna kukonzekera pang'ono kusiyana ndi nyengo yofunda. “Kumbukirani kuti masiku amakhala aafupi kwambiri m’nyengo yachisanu,” akutero Vincent. (Pezani nthawi yantchito 6 izi zomwe mungachite m'nyengo yozizira.)

"Ngati mukuyenda maulendo ataliatali, ndibwino kuti muyambe dzuwa likutuluka kuti mudzipatse nthawi yokwanira kuti mumalize kusanade." Ndipo zithandizireni kusintha momwe mumakhalira nthawi zonse: "Mutha kuyenda maulendo awiri pa ola limodzi kukwera chilimwe, koma musadabwe ngati kuthamanga kumeneku kudulidwa pakati kapena munthawi yozizira," akutero. Nthawi zonse muzigawana njira yanu ndi ETA ndi wina chitukuko. (Nazi zina maluso opulumuka omwe mungafune.) Ponena za kuvala gawolo, yambani ndi gawo losanjikiza thukuta, lotsatiridwa ndi gawo limodzi kapena awiri aubweya kapena ubweya waubweya wokhala ndi chipolopolo chakunja chopanda madzi.

Tili ndi zifukwa zonse zolimbikitsira thupi komanso kusinthasintha chifukwa chake nthawi yachisanu idzakhala nyengo yatsopano yomwe mumakonda.

1. Zima mayendedwe amatenthetsa zopatsa mphamvu.

Anthu omwe adakwera kutentha kwa madigiri 15 mpaka 23 adawotcha 34% kuposa ma calorie kuposa omwe amayenda nyengo yabwino yapakati pa 50s, kafukufuku wochokera ku University ku Albany ku New York adapeza. Chifukwa chake? Mwa zina, zimabwera chifukwa cha kutentha-mu nyengo yozizira, thupi lanu limatentha mphamvu zowonjezera kuti ng'anjo yanu yamkati ikhale yobangula. Koma chinthu chachiwiri ndi mtunda. "Kudutsa chipale chofewa kumawonjezera kukana," akutero Vincent.

2. Komanso, mudzamanga minofu.

Phunziro mu American Journal of Human Biology, ofufuza adawona anthu mkati mwa miyezi itatu kapena inayi yophunzitsira panja nyengo yozizira. Azimayi adachulukitsa minofu yawo, ngakhale akuwotcha zopatsa mphamvu kuposa zomwe amadya, mosiyana ndi amuna. "Azimayi amatha kuthana ndi chimfine kusiyana ndi amuna chifukwa ali ndi mafuta ambiri m'thupi ndipo amatha kugwiritsa ntchito malo osungiramo mafutawa kuti apangitse ntchito," anatero wolemba kafukufuku Cara Ocobock, Ph.D. Ndiye kuti, matupi awo sangathenso kuwononga minofu kuti ipangitse mafuta kupangitsa kuti minofu ipindule popeza amataya mafuta mapaundi sikisi pafupifupi.

3. Kuwotcha mafuta kumakhala kosatha.

Kuthera nthawi m'nyengo yozizira kumapangitsa thupi lanu kupanga mafuta a bulauni, mtundu wa minofu yofewa yomwe imakhala ndi mitochondria yanjala ya kalori. Chifukwa chake mukakhala panja nthawi yozizira, mafuta abulauni (motero, mitochondria) amakula. Kuti atsimikizire izi, ofufuza ochokera ku National Institutes of Health (NIH) adapempha gulu laling'ono kuti lisinthe tulo tofa nato mpaka 75 mpaka madigiri 68. Pa mwezi wotsatira, adawonjezeka ndi 42% yamafuta abulauni. Kuphatikiza apo, mu kafukufuku wachiwiri wa NIH, ofufuza adapeza kuti nyengo yozizira imakulitsa thupi lanu la irisin, mahomoni omwe amabisidwa nthawi yochita masewera olimbitsa thupi kuti athandize kuyaka kwa kalori.

4. Misewu ili pachimake chosangalatsa.

Kuzizira kumatanthawuza kuti misewu yodutsamo sikuti ili ndi anthu ochepa komanso opanda kachilomboka. (Muyenera kutenga tchuthi chenicheni m'nyengo yachisanu chaka chino. Ichi ndichifukwa chake.) Ndipo sipangakhale njira ina yabwinoko yosungitsira dzuwa lowala m'nyengo yozizira, lomwe limapangitsa kuti thupi lanu lizitha kupanga vitamini D. yolimbikitsa mtima. light, "atero a Norman Rosenthal, MD, wolemba Zima Blues. M'malo mwake, akuti, anthu omwe amakumana ndi vuto lakunyengo (azimayi amakhala ovuta kutero) nthawi zambiri amawona kukhumudwa chipale chofewa chisanachitike. (Umu ndi mmene mungapewere ndi kuchiza SAD.) “Kuphatikiza apo, mungamve kung’ambika kwa ayezi ndi kuona mbalamezi zikuuluka pa mafunde a kutentha,” Dr. Rosenthal akutero. Ndi mwayi waukulu kukumbatira nyengo yonse yozizira.

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