Njira Zothandizidwa ndi Sayansi Yokankhira Kutopa Kwambiri

Zamkati

• Dziwani Zomwe Mumayambitsa
• 1. Kubera Kachitidwe
• 2. Mphamvu Kupyola Pamoto
• 3. Zimitsani Maganizo Anu
• Onaninso za

Kodi ndi chiyani chomwe chimachititsa kuti minofu yanu ilire amalume pamene mukuyesera kugwira thabwa, kuyenda mtunda wautali, kapena kuyendetsa galimoto? Kafukufuku watsopano akuti mwina sangatulutsidwe koma m'malo mwake akupeza mauthenga osakanikirana kuchokera ku ubongo wanu.

Mwa kuyankhula kwina, pamene mukuyika nthawi yolimbitsa thupi, ndi malingaliro anu omwe muyenera kukhala nawo kuti mudutse nthawi yomwe mukufuna kusiya. (Chifukwa kutopa kwamaganizidwe kumatha kukhudza kwambiri kulimbitsa thupi kwanu.) Ichi ndichifukwa chake: Ndithunzithunzi lililonse, minofu yanu imatumiza zizindikilo kuubongo, kuzidziwitsa zomwe amafunikira kuti apitilize, okosijeni ndi mafuta ena-ndikuwuza Kutopa. Ubongo umayankha, kusintha zofuna za kugunda kwa minofu moyenerera, akutero Markus Amann, Ph.D., pulofesa wa zamankhwala amkati ku yunivesite ya Utah."Ngati tingathe kuphunzitsa ubongo wathu kuyankha kuzizindikiro za minofu mwanjira inayake, titha kukankha mwamphamvu komanso kwanthawi yayitali," Amann akutero.

Dziwani Zomwe Mumayambitsa

Gawo loyamba ndikumvetsetsa zomwe zimayambitsa kutopa. Chizindikiro choponya chopukutira pa nthawi yolimbitsa thupi chimatha kubwera kuchokera kumalo amodzi: dongosolo lanu lamanjenje kapena minofu yanu. Zomwe akatswiri amatcha "kutopa kwapakati" zimachokera kudera lakale, pomwe "zotopetsa zotumphukira" zimayambira kumapeto. Mwinamwake mudakumanapo ndi miyendo yolemetsa pamtunda womaliza wa mpikisano kapena manja akunjenjemera pamene mumadzichepetsera kukankhira komaliza mumsasa wa boot. Uku ndikutopa kwakanthawi, kuchepa kwamphamvu ya minofu yanu yopanga mphamvu. Mpaka posachedwa, zinkaganiziridwa kuti kutopa kwapang'onopang'ono kumayambitsa malire ena omwe minofu yanu imasiya.

Koma kafukufuku watsopano munyuzipepalayi Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi adapeza kuti ubongo ukhoza kunyalanyaza kuchuluka kwa mafuta omwe mwatsala mu thankiyo, ndipo poyankha, funsani minofu yanu kuti ichite khama. Pakafukufuku, oyendetsa njinga adamaliza kukwera katatu mosiyanasiyana mpaka atatopa: Atathamanga kwambiri, adatha pafupifupi mphindi zitatu; pa liwiro la liwiro, adatenga mphindi 11; ndipo pa liwiro lovuta lopirira, iwo anatha mphindi 42. Pogwiritsa ntchito njira yotsogola yopangira magetsi, asayansi adatha kuyeza kutopa kwapakati komanso kozungulira pambuyo paulendo uliwonse kuti adziwe zomwe mwina zidapangitsa kuti minofu iwonongeke. Kutopa kwapang'onopang'ono kunafika pachimake pakanthawi kochepa komanso kutopa kwapakati kunali kotsika kwambiri, koma kutopa kwapakati kunali pamtunda wautali, kutanthauza kuti ubongo umachepetsa kuchitapo kanthu kuchokera kuminofu ngakhale kuti sanathe.

Amann adachitanso kafukufuku wina yemwe adatsimikizira izi: Adabaya jakisoni wochita masewera olimbitsa thupi ndi msana wamtsempha womwe umalepheretsa zizindikilo kuyenda kuchokera kumiyendo kupita kuubongo ndikuwapangitsa kuti aziyenda mwachangu momwe angathere panjinga yoyimilira ya 3.1 mamailosi. Pamapeto paulendo, aliyense wapa njinga amayenera kuthandizidwa kutsika panjinga chifukwa choyesetsa; ena sanathe ngakhale kuyenda. "Chifukwa kutopa kwawo kudatsekedwa, oyendetsa njinga adatha kupitilira malire awo," Amann akutero. "Minofu yawo idatopa pafupifupi 50 peresenti kuposa momwe akadalumikizirana nawo atawachenjeza kuti akuyandikira dziko lino."

Zachidziwikire, ngati mumamvanso chizungulire, kunyansidwa, kapena ngati mungadutse, pumani mabuleki. Koma nthawi zambiri, minofu yanu siyomwe imalamulira masewera olimbitsa thupi, ndipo imakulimbikitsani kwanthawi yayitali ngati ubongo wanu wawafunsa. Njira zitatuzi zikuthandizirani kusewera machitidwe anu otopa kuti muthe kudutsa zopinga zosaoneka ndikulimbitsa thupi. (Kuchita masewera olimbitsa thupi nokha? Zochenjera izi zikuthandizani kuti mudzitsutse mukamauluka nokha.)

1. Kubera Kachitidwe

Kumayambiriro kwa kuthamanga kwakutali kapena mpikisano, mumamva kukhala olimbikitsidwa ndikupopedwa. Koma gundani ma mile seveni, ndipo mailo aliwonse amamva ngati akukoka ndipo mumayamba kuzengereza. Inde, kuphulika kwakuthupi-monga kuchepa kwa glycogen ndi kuchuluka kwa ma metabolites omwe amachititsa kuti minofu yanu imveke-kumawonjezera mavutowa, koma osakwanira kuwerengera zovuta zina, malinga ndi Samuele Marcora, Ph.D., director of research ku School of Sport & Exercise Science ku University of Kent ku England. "Magwiridwe antchito samangochepetsedwa mwachindunji ndi kutopa kwa minofu koma makamaka pakuwona kuyesetsa," akutero. "Timapanga malire athu makamaka chifukwa cha zomwe ubongo wathu umaganiza kuti tikumva osati zomwe zingakhale zikuchitika mkati mwa mitsempha yathu."

Kafukufuku wake, wofalitsidwa mu Zolemba pa Applied Physiology, Zikuwonetsa kuti chofunikira kwambiri ndi nkhondo yamkati pakati pa mphamvu yanu yokhazikika ndi chidwi chofuna kusiya. Mu phunziroli, okwera njinga 16 adakwera mpaka kutopa pambuyo pa mphindi 90 za ntchito yovuta yachidziwitso kapena ntchito yopanda nzeru. Okwera omwe adatopa ubongo wawo asanachite masewera olimbitsa thupi adawonetsa nthawi zazifupi kwambiri mpaka kutopa. Gulu lotopa ndi malingaliro adatinso malingaliro awo pakulimbikira kwambiri pakuyesa njinga, kuwapangitsa kuti ayime koyambirira kuposa ena onse. Zotsatira zake? Chinyengo chilichonse chomwe chimachepetsa lingaliro la kuyeserera chingakuthandizeni kupirira. (Ndipo, BTW, kukhala ndi zochuluka m'maganizo mwanu kungakhudze kuthamanga kwanu komanso kupirira kwanu.)

Choyamba, sungani malingaliro okwezawa pamene mukukula thukuta. "Dziuzeni nokha mawu olimbikitsa, monga," Mudzakwaniritsadi phiri ili, "akutero Marcora. Kenako, pangitsani ubongo wanu kugwirizanitsa zolimbitsa thupi ndi china chake chomwe chimamveka bwino. kuganiza koyenera kumagwiradi ntchito) Iye anati: “Minofu imene imagwirana n’kupanga tsinya imasonyeza mmene thupi lanu limauonera kuti likugwira ntchito. kutopa sikugwira ntchito kwenikweni. "Mofanana ndi minofu yanu, mukamachepetsa mphamvu yanu yamaganizidwe, mutha kupitilirabe komanso kulimba.

2. Mphamvu Kupyola Pamoto

Pakumangokhala kwanu tsiku ndi tsiku komanso ngakhale kulimbitsa thupi kwanu tsiku ndi tsiku- minofu yanu imalandira mpweya wochuluka kuchokera mumtima ndi m'mapapu kuti muthandizire kuyenda kwawo. Koma mukapita mwamphamvu, dongosolo la aerobic ili silingagwirizane ndi zofuna za mphamvu ndipo minofu yanu imayenera kusinthana ndi mphamvu zawo zothandizira, potsirizira pake ikuwombera m'masitolo awo amafuta ndikupangitsa kuti ma metabolites omwe tawatchulawa achuluke.

Kutopa: kutopa. Koma kumbukirani, kuwotcha miyendo kapena kunjenjemera kwa minofu ndizongowonjezera kuti mukuyandikira kutha-sikuti ndi malire anu enieni. Malinga ndi Amann, ubongo wanu nthawi zonse umapangitsa kuti minofu yanu isamayende kuti isunge malo ogulitsira mwadzidzidzi, koma mutha kuphunzitsa ubongo wanu kuti usayankhe mwamphamvu pomanga a metabolite. Mwachitsanzo, kuchita masewera olimbitsa thupi kumakupangitsani kuti musawonongeke: Mukamabwereza kupalasa njinga pafupipafupi, minofu yanu imalimbikitsidwa kwambiri ndikuwotcha ndipo sizingakhale zovuta kuti mupemphe ubongo wanu kuti uyime. Ndipo kukweza magawo olimbikitsira gawo lanu lolimbitsa thupi- kusinthana kwa kalasi Yoyeserera pa mpikisano wanjinga-kumatha kugwira ubongo wanu kotero kuti sikugunda batani pachizindikiro choyamba chouma. (Koma tangoganizirani chiyani?

3. Zimitsani Maganizo Anu

Chakumwa choyenera chitha kutsitsimutsa ubongo wanu kuti ukupatseni mphamvu zochulukirapo panthawi yolimbitsa thupi. Pogwiritsa ntchito masewera osinthira masewera olimbitsa thupi, swish ndikulavulira chakumwa chama carbohydrate monga Gatorade kuti muwone bwino. Malinga ndi kafukufuku mu Journal of Physiology, okwera njinga omwe amanyowetsa pakamwa pawo ndi chakumwa chamasewera adamaliza kuyesa kwa nthawi osachepera mphindi imodzi patsogolo pa gulu lolamulira. Ntchito zowunikira za MRI zidawonetsa kuti malo opezera mphotho muubongo adayambitsidwa akumwa chakumwa choledzeretsa cha carbo, kotero thupi pambuyo pake limaganiza kuti likupeza mafuta ochulukirapo, motero, adakankhira mwamphamvu.

Koma kwa inu omwe mumakonda kumwa zakumwa zanu, caffeine itha kugwiranso ntchito zodabwitsa pakukhetsa ubongo. "Kafukufuku akuwonetsa kuti kukhala ndi makapu awiri kapena atatu a khofi musanayambe masewera olimbitsa thupi kumapangitsa kuti mutu wanu ukhale wokwera kwambiri, zomwe zimafuna kuti ubongo ukhale wochepa kwambiri kuti upangitse minofu," akutero Marcora. Kuyenda kwanu kumangokhala kosavuta ndipo kumawoneka kovuta, ndipo kulimbitsa thupi kwanu ndi thupi mwadzidzidzi zimangokhala zopanda malire. (Ngati muli ndi njala ndipo mukusowa mphamvu, yesani zakudya zopatsa khofi zomwe zimagwira ntchito kawiri.)

Onaninso za