Kodi Ndikwabwino Kuthamangira M'mawa?

Zamkati

• Zinthu zofunika kuziganizira
• Zitha kukulitsa kugona kwanu
• Zingakhudze magwiridwe anu onse
• Zingasokoneze kayendedwe kanu ka circadian
• Sizingowongolera kasamalidwe kake
• Momwe mungakhalire otetezeka mukamathamanga
• Mfundo yofunika

Zinthu zofunika kuziganizira

Anthu ambiri amakonda kuyamba tsiku lawo ndikuthamangira m'mawa pazifukwa zosiyanasiyana. Mwachitsanzo:

• Nyengo nthawi zambiri imakhala yozizira m'mawa, motero kuthamanga bwino.
• Kuthamanga masana kumawoneka ngati kotetezeka kuposa kuthamanga pambuyo pa mdima.
• Kuchita masewera olimbitsa thupi m'mawa kumatha kukupatsani mphamvu kuti muthe tsikulo.

Kumbali inayi, kuthamanga m'mawa sikusangalatsa nthawi zonse. Anthu ambiri amakonda kuthamanga madzulo pazifukwa izi kapena zingapo:

• Malumikizidwe amatha kukhala olimba ndipo minofu imatha kusunthika ikadzuka pabedi.
• Kuchita masewera olimbitsa thupi m'mawa kungayambitse kutopa masana.
• Kuthamanga madzulo kumatha kulimbikitsa kupumula mutatha tsiku lopanikizika.

Palinso zifukwa zofufuzira zoyendetsera - kapena osathamanga - m'mawa, kuphatikiza momwe zimakhudzira:

• tulo
• ntchito
• chizungulire cha circadian
• kasamalidwe kulemera

Mukuchita chidwi? Nazi zomwe muyenera kudziwa.

Zitha kukulitsa kugona kwanu

Chifukwa chimodzi chothamangira m'mawa ndikuti zimatha kugona tulo tabwino.

Malinga ndi anthu omwe amagwira ntchito 7 am, 1 pm, ndi 7 pm, iwo omwe amachita masewera olimbitsa thupi pa 7 am amakhala nthawi yayitali akugona tulo usiku.

Wachinyamata wa 51 wazaka zapakati pazaka 18.3 adanenanso zakugona bwino ndikugwira ntchito kwamaganizidwe mwa iwo omwe amayenda m'mawa uliwonse wamasabata kwa milungu itatu yotsatizana.

Zingakhudze magwiridwe anu onse

Ngati mukuthamanga makamaka ngati njira yochitira masewera olimbitsa thupi, mwina zilibe kanthu kuti mumathamanga nthawi yanji, bola mukakhala ndi pulogalamu yofananira.

M'malo mwake, lofalitsidwa mu Journal of Strength & Conditioning Research likuwonetsa kuti kuphunzira nthawi zonse m'mawa kapena madzulo kumakhudza kwambiri magwiridwe antchito kuposa nthawi yamasana.

Koma ngati mukuphunzitsira magwiridwe antchito, oyendetsa njinga adawonetsa kuti 6 koloko kulimbitsa thupi sikunabweretse magwiridwe antchito ngati 6 koloko masana. kulimbitsa thupi. Kafukufuku wowonjezereka amafunikira kuti mumvetsetse izi.

Zingasokoneze kayendedwe kanu ka circadian

Malinga ndi zomwe zalembedwa mu Journal of Human Kinetics, othamanga ali ndi chizolowezi chosankha masewera ndi nthawi zamaphunziro zomwe zikufanana ndi mayendedwe awo a circadian.

Mwanjira ina, ngati ndinu munthu wam'mawa, mumatha kusankha masewera omwe amaphunzitsa m'mawa.

Izi, zimakhudzanso mukasankha kukonza masewerawa ngati masewera omwe alibe nthawi yophunzitsira.

Sizingowongolera kasamalidwe kake

Mukadzuka m'mawa mulibe kanthu, thupi lanu limadalira mafuta ngati chakudya. Chifukwa chake ngati muthamanga m'mawa musanadye chakudya cham'mawa, muotcha mafuta.

Komabe, lofalitsidwa mu Journal of the International Society of Sports Nutrition adatsimikiza kuti analipo ayi kusiyana kwa kutayika kwa mafuta pakati pa omwe adachita masewera olimbitsa thupi atadya ndi omwe adachita masewera olimbitsa thupi.

Momwe mungakhalire otetezeka mukamathamanga

Ngati mukuthamanga dzuwa lisanatuluke kapena dzuwa lisanalowe, mungafunike kuganizira zotsatirazi:

• Sankhani malo owala bwino kuti muthe kuthamanga.
• Valani nsapato zowoneka bwino kapena zovala.
• Osamavala zodzikongoletsera kapena kunyamula ndalama, koma nyamula chizindikiritso.
• Adziwitseni wina komwe mudzathamange, komanso nthawi yomwe mukuyembekezera kubwerera.
• Ganizirani kuthamanga ndi mnzanu, wachibale, kapena gulu lina loyendetsa.
• Pewani kuvala mahedifoni kuti mukhale tcheru komanso kuyang'anitsitsa malo omwe muli. Ngati mumavala mahedifoni, onetsetsani kuti mawu ake ndi otsika.
• Nthawi zonse muziyang'ana mbali zonse musanadutse msewu, ndipo mverani zikwangwani zonse zamayendedwe.

Mfundo yofunika

Kaya mumathamanga m'mawa, masana, madzulo - kapena ngakhale atatero - pamapeto pake zimadza malinga ndi zomwe mumakonda.

Kusankha nthawi yomwe ikugwirizana ndi zosowa zanu ndichofunikira pakukhazikitsa ndikusunga ndandanda yokhazikika.