Ubwino Wakuchita Zolimbitsa Thupi mu Cold Weather - ndi Momwe Mungachitire Bwinobwino

Zamkati

• Ubwino wa Thanzi Lamasewero a Panja Zima
• Momwe Mungasungire Kutentha
• Mmene Mungavalire Masewero Anu a Zima
• Zovala Zanu
• Maso Anu
• Nkhope Yanu
• Onaninso za

Kaya mumakhala mukuyenda tsiku limodzi m'misewu yamapiri kapena ola limodzi mukuyenda mozungulira dera lanu lokutidwa ndi chipale chofewa, zolimbitsa thupi panja panja zimatha kusintha malingaliro ndi malingaliro anu.

Kari Leibowitz, Ph.D akuti: ., wama psychologist ku Stanford yemwe adaphunzira zaubwino wamaganizidwe olowa m'nyengo yozizira ku Norway.

Upangiri wa Leibowitz woti apindule pantchito yozizira ino - ndi ena ochepa? Dzitsimikizireni nokha kuti mutha kusonkhanitsa ndikukhala ndi nthawi yabwino panja kuti mukhale ndi chizolowezi. Apa, zofunikira zina za thukuta lamasamba ozizira, kuphatikiza momwe mungazipezere popanda kuzizira.

Ubwino wa Thanzi Lamasewero a Panja Zima

Kuchita masewera olimbitsa thupi kozizira kumalimbikitsa thupi kuti litulutse mankhwala omwe amatchedwa irisin, omwe amachititsa kuti mafuta aziwotcha kwinaku akulimbikitsanso zochitika mu mphotho yaubongo. "Kuchita zinthu motetezeka kuzizira kumaphatikiza zoyambitsa ziwiri zotulutsa irisin, masewera olimbitsa thupi komanso kunjenjemera. Kupanikizika kwa minofu ya ziwirizi kumayambitsa izi, "anatero katswiri wazamaganizidwe Kelly McGonigal, Ph.D., wolemba Chisangalalo cha Movement. "Ndizotetezeka kuganiza kuti kuchita masewera olimbitsa thupi panja - ngati kuthamanga kwa mphindi 20 kapena kalasi yakunja ya msasa wa boot - ndikokwanira kupindula." Ndipo milingo yanu ya irisin ikakwezedwa, chidwi chanu chimakulanso.

Kuphatikizanso apo, thupi lanu limakhala ndi njira yotenthetsera mtima wanu potembenuza mafuta amthupi nthawi zonse - omwe sagwira ntchito chifukwa amangokhala - zomwe zimatchedwa mafuta abulauni, omwe amagwiritsidwa ntchito mwapadera komanso amawotcha mafuta. Robert H. Coker, Ph.D., pulofesa wa biology pa yunivesite ya Alaska Fairbanks anati: “Kuzizira chifukwa cha kuzizira kwa minofu ya bulauni kungathe kuchitika mkati mwa maola aŵiri pambuyo pa kuzizira. (Akatswiri sangadziwe ngati kutsika kwatsika, zotsatira zake zimayatsidwa nthawi yomweyo.)

Ndipo kutsegula kwa mafuta ofiirawo kumakhalabe okwera ola limodzi mutabwerako kukayenda kwachisanu kapena gawo lapaulendo. Zotsatira zake ndizokwera 5 peresenti pakuwotcha kwama calorie anu tsiku lonse. Pakadali pano, mu kafukufuku waposachedwa mu International Journal of Environmental Research ndi Public Health, kuphatikiza kuzizira (pang'ono pang'ono kuzizira) ndikuchita masewera olimbitsa thupi kunapezeka kuti kumathandizira kuwonjezeka kwa mapuloteni ena (omwe amadziwika kuti PGC-1-alpha). Izi zimathandizira kukonza makutidwe ndi okosijeni wamafuta ndi kuteteza motsutsana ndi kunenepa kwambiri - mutatuluka kamodzi. "Titha kukhala okhoza 'kupanga' PGC-1-alpha pakapita nthawi pokhudzana ndi kuzizira," akutero Coker. "Mpaka pano tiwona." Komabe, chizoloŵezi chanu chingakuthandizeni paulendo uliwonse.

Osanenapo, nyengo yozizira ndiyo nyengo yabwino yopangira mphamvu. "Nthawi zonse ndimakonda kuzizira kuposa kutentha pophunzitsira," akutero Mary Cain, woyang'anira dera la New York pamtundu wa Tracksmith. "Kutentha kumachepetsa zomwe mungathe kuchita, koma kugwa ndi nyengo yozizira ndi mwayi wopeza mtunda wautali." Chifukwa chake ngati kuthamanga kwanu kapena kukwera kapena kukwera ndi mphindi 30, pangani mphindi 40 kapena 50. "Amatha kumva bwino kuzizira," akutero Kaini.

Ndipo ikafika nthawi ya chipale chofewa, lolani kuti kusinthaku kukulimbikitseni m'malo mokulepheretsani. Mirna Valerio, wothamanga kwambiri komanso wothamanga wa Merrell yemwe amakhala ku Vermont anati: "Mukupitabe patsogolo, koma thupi lanu liyenera kugwira ntchito molimbika kuti muyende - kapena kuthamanga ngati mukugwiritsa ntchito nsapato zothamanga - kudzera kapangidwe kake ndi kulemera kwake kwa chipale chofewa."

Momwe Mungasungire Kutentha

Lingaliro lanu la kutentha ndi momwe mumamverera bwino panja zimachokera pakumverera pakhungu lanu. Mukawomba mpweya wozizira, mitsempha yanu yamagazi imamangirira m’malekezero anu kuyesa kuchepetsa kutentha kumene mumataya ku chilengedwe, akutero John Castellani, Ph.D., katswiri wa zamoyo wa bungwe la U.S. Army Research Institute of Environmental Medicine. "Pomwe mumakumana ndi chimfine mobwerezabwereza popanga chizolowezi chakunja, mayankho ake amakhala osagwirizana, zomwe zikutanthauza kuti mutha kukhala ndi magazi ambiri komanso kutentha pakhungu nthawi yomweyo kutentha kwa mpweya," akutero a Castellani. Kutanthauzira: Mukamapita kokachita masewera olimbitsa thupi nthawi yachisanu, kumakhala kosavuta ndipo mudzakhala ozolowera kuzizira mwachangu kuposa omwe amangokhala mphindi zisanu kuchokera pakhomo kupita pagalimoto.

Ngakhale mutakhala msirikali wanthawi yozizira, mudzafunika kukonzekera thupi lanu kuti muzitha kuchita masewera olimbitsa thupi nthawi yozizira popanga zozizira kapena zina zotenthetsa mukakhala m'nyumba kuti muwone kutentha pang'ono. Mwanjira imeneyo, mudzakhala okonzeka kuchitapo kanthu mphindi yomwe mutuluka kunja. Ndipo kuti mupewe kuyimilira ndikuyenda mozungulira, ozizira kupita kunyumba, pangani masewera olimbitsa thupi anu kunja ndi kumbuyo, atero a Castellani. “Ngati nthawi zambiri mumayenda mailosi anayi, tulukani ndi kubwereranso kangapo,” akutero.

Mmene Mungavalire Masewero Anu a Zima

Zovala Zanu

Lamulo la chala chachikulu: Konzekerani kuti mukhale ozizira pang'ono mukamanyamuka kukachita masewera olimbitsa thupi nthawi yachisanu. "Mwachitsanzo, ngati mukugwira ntchito kunja kwa kutentha kwa 40- mpaka 50-degree, wosanjikiza pansi wokhala ndi jekete yopepuka ndi magolovesi amatha kukhala omasuka, makamaka mukawotha," akutero Laura Zimmerman, director of zovala ndi zowonjezera. kwa Merrell.

Kuchokera kumeneko, akutero, onjezerani kutentha kwa kutentha kwa madigiri 10 aliwonse: "Pansi pa madigiri 40, onjezerani chipewa ndi jekete yotentha kapena thalauza. Pansi pa madigiri 30, onjezani wosanjikiza wapakati pansi pa jekete yopanda madzi. Pansi pa 20 ° F, onjezani chipolopolo chachisanu ndikuphimba molemera m'malekezero anu." Mumapeza chithunzichi. (Zogwirizana: Kodi Mukuyenera Kuvala Magulu Angati M'nyengo Yotentha?)

Helly Hansen Tech Crew LS $ 30.00 kugula Amazon

Tsopano, pafupi wosanjikiza pamenepo. "Chofunika kwambiri ndikukhala ndi mpweya wopuma womwe umakhala pafupi ndi khungu lanu kuti mutenge kutentha kwa thupi lanu," akutero Laura Akita, woyang'anira mankhwala a chipale chofewa cha amayi ndi kukwera ku North Face. "A Knits azitenga kutentha kwambiri kuposa kulukidwa." Yesani Helly Hansen's Tech Crew LS (Buy It, $30, amazon.com) kuti ikhale yopepuka kapena ya North Face's Ultra-Warm Poly Crew (Buy It, $80, amazon.com) pa kutentha kwa skiing - onse ndi opumira, thukuta- zoluka zopota zambiri. (Pamene mukuwonjezera ma tayi anu m'galimoto yanu, musaiwale kusunganso zida zopindika.)

The North Face 50/50 Down Hoodie $475.00 gulani The North Face

Ponena za gawo lanu lakunja, choyenera ndikupeza "chomwe simufunika kuvula," akutero Akita - ngati jekete yotsika yomwe imatha kupuma. North Face's 50/50 (Buy It, $475, thenorthface.com) ndi Merrell's Ridgevent Thermo Jacket (Buy It, $100, merrell.com) ali ndi mizere yopumira pakati pa odzazidwa pansi kuti athetse vuto la puffer. (Zokhudzana: Ma Jackets Othamanga Abwino Kwambiri Olimbitsa Nyengo Yozizira, Malinga ndi Ndemanga)

Mammut Ducan High GTX Women Innovative Technical Hiking Shoe $199.00 gulani Amazon

Ngati mukuyenda nyengo yabwino, mutha kupitiliza chizolowezi chawo ndikusintha magiya pang'ono. Amasankha: Mammut's waterproof Ducan High GTX Women Innovative technical Hiking Shoe (Buy It, $ 199, amazon.com) ndi madzi othamangitsa, chipolopolo chofewa cha Macun SO (Buy It, $ 159, amazon.com)

Maso Anu

Mukamaphimba kumutu ndi kumapazi, kumbukirani zinthu zina zofunika kuziletsa, zomwe ndi maso anu. Jim Trick wa Marblehead Opticians ku Massachusetts anati: “Zovuta za maso m’nyengo yozizira zimaphatikizapo kuwala kowonjezereka ndi kuwala kochokera mbali zosiyanasiyana. (FYI, maso ako * amatha kutentha ndi dzuwa.)

Pazifukwa izi, mithunzi yanu iyenera kukhala yofanana ndi yomwe imagwiritsidwa ntchito poyenda: kupukutidwa kuti muchepetse kunyezimira ndipo, koposa zonse, kukulunga pafupi ndi nkhope yanu kuti mutseke kuwala. Diego de Castro, mkulu wotsogolera zamalonda padziko lonse ku Maui Jim anati: Lens imvi imatseka kuwala kwambiri ndikusunga mitundu yovuta kwambiri pakakhala dzuwa ndi kunyezimira. "Sadzatsekereza kuwala kochulukirapo kwa UV kuposa mitundu ina, koma kumapangitsa kuti pakhale kuwonda," akutero Trick. Mapiri a Maui Jim's Twin Falls (Buy It, $ 230, amazon.com) onani mabokosi onse.

Nkhope Yanu

Pofuna kuteteza khungu lanu, valani khungu loteteza khungu lanu ndi SPF 30 kapena kupitilira apo, kuphimba khungu lonse lowonekera, kuphatikiza malo omwe amaiwalika ngati tsitsi ndi makutu, atero dermatologist Melissa Kanchanapoomi Levin, MD, a Maonekedwe Membala wa Brain Trust. "Chipale chofewa chimawonetsa mpaka 80 peresenti ya kuwala kwa dzuwa kwa dzuwa, ndiye kuti mukupeza kuwala kwa dzuwa kawiri - kamodzi kuchokera pamwamba ndi chachiwiri kuchokera pakuwala," akutero.

Magazini ya Shape, Januware/February 2021

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