Njira Zabwino Zopezera Mphamvu Zambiri

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Tayang'anani pagawo lazakudya la bokosi la chimanga, chakumwa chakumwa champhamvu kapena ngakhale maswiti, ndipo mumakhala ndi lingaliro loti ife anthu ndife magalimoto okutidwa ndi thupi: Tidzazeni ndi mphamvu (yotchedwa ma calories) ndipo tidzayenda nawo mpaka titafika pa station yodzazirayi.

Koma ngati kudzimva kukhala wamphamvu ndikosavuta, nchifukwa ninji ambiri aife timakhala otopa, opsinjika ndi okonzeka nthawi zonse kugona? Chifukwa, akufotokoza a Robert E. Thayer, Ph.D., wasayansi yamaganizidwe ndi profesa wama psychology ku California State University, Long Beach, tikufuna kuti mphamvu zathu zizilakwika. Pogwiritsira ntchito chakudya kuti tikwaniritse zovuta zathu komanso mphamvu zathu zochepa, tikulola malingaliro athu kuti azilamulira matupi athu, ndipo tikukula kunenepa. Ngati m'malo mwake tipeze njira zodzipezera mphamvu kuti tituluke m'maganizo otsika omwe saphatikiza chakudya, tidzasiya nkhanza za kudya mopambanitsa.

Buku la Thayer, Mphamvu Zokhazikika: Momwe Anthu Amayendetsera Maganizo Ndi Chakudya ndi Kuchita Masewera Olimbitsa Thupi, yomwe yatulutsidwa posachedwa m'mapepala (Oxford University Press, 2003), ikupereka mtsutso wodabwitsa koma wokhutiritsa uwu: Chilichonse chimachokera ku mphamvu zanu Â- osati kokha kukhala ndi malingaliro abwino komanso kutha kulamulira kudya mopambanitsa, komanso ngakhale malingaliro anu akuya kwambiri okhudza inuyo ndi moyo wanu. "Anthu amaganiza kuti kudzidalira ndi mkhalidwe wokhazikika, koma zimasinthasintha nthawi zonse, ndipo mayeso otsogola awonetsa kuti mukamakhala ndi mphamvu, malingaliro anu abwino amadzilimbitsa kwambiri," akutero a Thayer.

Thayer akuwonetsa mphamvu kuchokera ku "kutopa kwambiri," gawo lotsika kwambiri kapena loipitsitsa, momwe nonse muli otopa komanso kuda nkhawa, "kutopetsa kutopa," kumatanthauza kutopa kopanda kupsinjika, komwe kumatha kukhala kosangalatsa ngati kungachitike nthawi yoyenera (mwachitsanzo, musanagone), kuti "mukhale ndi mphamvu," momwe nonse mwatsitsimuka ndikugwira ntchito zambiri, ngakhale sizotheka kwenikweni. Kwa Thayer, "mphamvu bata" ndiye momwe akadakwanira - zomwe anthu ena amatcha "kutuluka" kapena kukhala "m'derali." Mphamvu yodekha ndi mphamvu yopanda mavuto; munthawi yosangalatsayi, yopanga zipatso, chidwi chathu chimakhala chokhazikika.

Kutopa kwambiri ndi komwe muyenera kusamala: Kusakhazikika kwanu, mwapanikizika ndipo mumafuna mphamvu yayikulu komanso china chomwe chingakutonthozeni kapena kukutonthozeni. Kwa ambiri aife, izi zimatanthawuza tchipisi ta mbatata, makeke kapena chokoleti. Thayer anati: “Tikuyesera kudziletsa tokha ndi chakudya, pamene chimene chingatithandize ndicho chimene timatopa nacho kwambiri: kuchita masewera olimbitsa thupi.”

Nazi zinthu zisanu ndi chimodzi zomwe zingalimbikitse mphamvu ndikuthandizira kuchepetsa mavuto:

1. Sunthani thupi lanu. "Zochita zolimbitsa thupi zolimbitsa thupi, ngakhale kuyenda mwachangu kwa mphindi 10, nthawi yomweyo kumawonjezera mphamvu zanu ndikuwongolera malingaliro anu," akutero Thayer. "Zimapindula bwino kuposa maswiti: kumverera kosangalatsa komanso kuchepetsedwa pang'ono." Ndipo pakufufuza kwa Thayer, owerenga omwe adya maswiti akuti akumva kupumira mphindi 60, pomwe mphindi 10 zoyenda mwachangu zidakweza mphamvu zawo kwa ola limodzi kapena awiri pambuyo pake. Kuchita masewera olimbitsa thupi mwamphamvu kumathandizira kuchepetsa kupsinjika. Ngakhale mutha kukhala ndi kuviika kwa mphamvu mutangotha ​​​​(mwatopa ndi masewera olimbitsa thupi), ola limodzi kapena awiri pambuyo pake mudzakhala ndi mphamvu zoyambiranso zomwe ndi zotsatira zachindunji cha masewerawo. Thayer anati: "Maseŵero olimbitsa thupi ndi njira imodzi yabwino kwambiri yosinthira maganizo oipa ndi kuwonjezera mphamvu zanu, ngakhale kuti zingatenge nthawi kuti wina aphunzire choonadicho, pochizindikira mobwerezabwereza."

2. Dziwani kuti mphamvu zanu zili pamwamba ndi zotsika. Aliyense ali ndi wotchi yamphamvu, atero Thayer. Mphamvu zathu zimakhala zochepa tikadzuka (ngakhale titagona bwino), zimakwera m'mawa mpaka m'mawa (nthawi zambiri 11 koloko mpaka 1 koloko masana), imagwa madzulo (3 - 5 pm), imadzukanso m'mawa ( 6 kapena 7 pm) ndipo imatsikira kumalo otsika kwambiri isanagone (pafupifupi 11 koloko masana). "Mphamvu ikatsika nthawi zodziwika bwino izi, zimapangitsa kuti anthu azikhala pachiwopsezo chambiri komanso nkhawa," akutero Thayer. "Mavuto amawoneka ovuta kwambiri, anthu amaganiza molakwika kwambiri. Tawona izi m'maphunziro omwe malingaliro a anthu pa vuto lomwelo amasiyana mosiyanasiyana malinga ndi nthawi ya tsiku."

M'malo mongowonjezera nkhawa yanu, a Thayer akuwonetsa kuti muzisamala ndi nthawi yokhudzana ndi thupi lanu (kodi mumakulira m'mawa kwambiri kapena masana?) Ndikukonzekera moyo wanu moyenerera momwe mungathere. Konzani zopanga ntchito zosavuta mukakhala ndi mphamvu zochepa. Kwa anthu ambiri, nthawi yogwira ntchito zovuta ndi m'mawa. "Ndipamene mutha kuthana ndi vuto," akutero a Thayer. "Sizangozi kuti chakudya chochuluka komanso kudya mopitirira muyeso kumachitika madzulo kapena nthawi yamadzulo, pomwe mphamvu ndi malingaliro zili zochepa ndipo tikufunafuna kuwonjezera mphamvu." Ndiyo nthawi yeniyeni yoyenda mofulumira kwa mphindi 10.

3. Phunzirani luso lodziyang'anira. Uwu ndi luso lofunikira kwambiri kotero kuti Thayer amaphunzitsa njira yonse yodziwonera komanso kusintha kwamachitidwe ku Cal State Long Beach. Ndi chibadwa chaumunthu kuti zomwe zimachitika nthawi yomweyo chinthucho chimalimbikitsa izi, akutero. Kudya nthawi zonse kumakhala bwino pambuyo pake, ngakhale osati kwa nthawi yayitali (mwachitsanzo, kudziimba mlandu ndi nkhawa nthawi zambiri zimabwera), pamene mphamvu yochokera ku masewera olimbitsa thupi ingatenge nthawi kuti iwonekere. "Chofunikiradi ndikuti musayang'ane momwe china chimakupangitsani kuti mumveke nthawi yomweyo, komanso momwe zimakupangitsani kumva pambuyo pa ola limodzi," akutero a Thayer. Chifukwa chake yesani kudzipenda nokha: Kodi zotsatira za caffeine zimakukhudzani bwanji m'mawa, masana ndi madzulo? Nanga bwanji masewera olimbitsa thupi, kuphatikiza kulimbikira, nthawi yamasana ndi mtundu wa zochita? Mukamvetsetsa mayankho anu omwe ali payekhapayekha, mutha kugwiritsa ntchito chidziwitso chanu kuthana ndi zilakolako zanu - makamaka "zotopa kwambiri", zomwe zimapempha kuti mutonthozedwe maswiti ndi sofa m'malo mopeza phindu lokhalitsa la zabwino. kulimbitsa thupi kapena kukambirana ndi bwenzi lapamtima.

4. Mverani nyimbo. Nyimbo ndi yachiwiri pokhapokha kuchita masewera olimbitsa thupi kukweza mphamvu ndi kuchepetsa kupsinjika maganizo, malinga ndi Thayer, ngakhale kuti achinyamata amakonda kugwiritsa ntchito njirayi mochuluka kuposa anthu okalamba. Thayer akuwona kuti nyimbo imagwiritsidwa ntchito ngati njira yothandiza kwambiri yokweza chisangalalo. Yesani kukongola kokongola, jazi riff, kapena mwala wolimba - nyimbo zilizonse zomwe mumakonda zimagwira ntchito.

5. Gonani pang'ono Â- koma osakhalitsa! "Anthu ambiri sadziwa kugona mokwanira, chifukwa chake amati kugona kumawakhumudwitsa," akutero a Thayer. Chinyengo ndi kuchepetsa kugona kwa mphindi 10–30. Kutalika konse kumakusiyani inu mukumva groggy komanso kukulepheretsani kugona mokwanira usiku. Mukumva kuti mulibe mphamvu mukangoyamba kutuluka tulo, Thayer akuchenjeza, koma izi zichoka posachedwa ndikukusiyanitsani ndi kupumula.

M'malo mwake, kusapeza tulo tokwanira ndichofunikira kwambiri pakuchepa kwamagetsi mdziko lonse; tsopano tikukhala ndi maola osakwana asanu ndi awiri usiku, ndipo sayansi yonse ya kugona yomwe tili nayo imalimbikitsa osachepera asanu ndi atatu. "Gulu lathu lonse lakhala likufulumizitsa Â- tikugwira ntchito mochulukirapo, kugona mochepa," akutero Thayer, "ndipo pamapeto pake zimatipangitsa kudya kwambiri komanso kuchita masewera olimbitsa thupi pang'ono."

6. Muzicheza. Anthu a kafukufuku wa Thayer atafunsidwa zomwe amachita kuti alimbikitse (komanso chifukwa cha mphamvu zawo), azimayi adati mwamphamvu amafunafuna malo ochezera - amaimbira foni kapena kuwona anzawo, kapena amayamba kucheza. Izi zitha kukhala zothandiza kwambiri, malinga ndi Thayer. Chifukwa chake nthawi ina mukadzazindikira kuti mphamvu yanu ikutha, m'malo mofikira chokoleti, pangani zibwenzi ndi anzanu. Mtima wanu (ndi m'chiuno mwanu) zikomo.

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