Chifukwa Chake Azimayi Ochita Maseŵera Olimbitsa Thupi Amakonda Kumwa Mowa

Zamkati

• Mukulunjika Molunjika Kupotola kupita ku Ola Losangalala
• Munaledzeretsa Usiku Watha, Ndipo Muli ndi Kalasi Yolimbitsa Thupi Ya 7AM
• Mukutsatira Boozy Brunch ndi Masewera a Madzulo
• Onaninso za

Kwa amayi ambiri, kuchita masewera olimbitsa thupi ndi kumwa mowa zimayendera limodzi, umboni wochuluka ukusonyeza. Sikuti anthu amangomwa mopitirira muyeso masiku omwe amapita kumalo ochitira masewera olimbitsa thupi, malinga ndi kafukufuku wofalitsidwa munyuzipepalayo Psychology Zaumoyo, koma amayi omwe amamwa mowa pang'onopang'ono (kutanthauza zakumwa zinayi mpaka zisanu ndi ziwiri pa sabata) amakhala ndi mwayi wowirikiza kawiri kuposa anzawo omwe amapewa, kafukufuku wa pa yunivesite ya Miami anapeza. Zimakhala kalasi ya barre ndipo bala ndi yofanana ndi ubongo wanu. “Kuchita maseŵera olimbitsa thupi ndi kumwa moŵa kumakonzedwa mofanana ndi malo opatsa mphotho a ubongo,” akufotokoza motero J. Leigh Leasure, Ph.D., mkulu wa labu ya sayansi ya ubongo pa yunivesite ya Houston. Zonsezi zimayambitsa kutulutsidwa kwamankhwala omva bwino a neuro-mankhwala monga dopamine ndi endorphins. Choncho, pamlingo wina, kumwa pambuyo pa kulimbitsa thupi ndiko kuwonjezereka koyenera.

Mukamaliza masewera olimbitsa thupi, ubongo wanu umayang'ana njira zokulitsira phokoso, monga kukhala paphwando, atero Leasure. Oyendetsa ma boot ndi oyendetsa ma bar amathanso kukhala ndi mikhalidwe yofananira nawonso. Onsewo atha kukhala pachiwopsezo chotenga chiopsezo, okonzekera kupeza zochitika zomwe zimabweretsa kuthamanga kwa endorphin. Ndipo ngakhale mutha kumwa zochulukirapo kuposa anzanu ochepera, chizolowezicho sichabwino kwenikweni pazolinga zanu zolimbitsa thupi. M'malo mwake, pali uthenga wabwino. "Pokhapokha mutaphunzirira mpikisano waukulu, kumwa kamodzi kapena kawiri kamodzi pa sabata mutatha kuchita masewera olimbitsa thupi sikungakhudze kukonzanso minofu," atero a Jakob Vingren, Ph.D., pulofesa wothandizira ku University of North Texas, yemwe amaphunzira momwe mowa umakhudzira masewera olimbitsa thupi. Nthawi zina, mowa umatha kulimbikitsanso thanzi lanu mukamakula. Azimayi omwe amamwa kapu imodzi ya vinyo kasanu pamlungu ndikugwiritsa ntchito maola awiri kapena atatu pa sabata amathandizira mafuta m'thupi mwawo chaka chimodzi, kafukufuku woperekedwa ku European Society of Cardiology Congress ku Barcelona adapeza. Omwe amamwa ma Vino omwe sanagwere nawo masewera olimbitsa thupi, sanawone phindu lililonse pamtima. Mowa umakulitsa mitsempha ya magazi, yomwe imathandiza thupi kuchepetsa mlingo wake wa kolesterolini woipa, akufotokoza motero wofufuza Milos Taborsky, Ph.D. Onjezani ku izo zokhazikika zokhazikika zamtima zolimbitsa thupi-kutsitsa kuthamanga kwa magazi, kuchuluka kwa cholesterol yabwino - ndipo muli ndi combo yopambana.

Komabe, zikafika pakulimbitsa thupi, mowa wonse si mowa wabwino. Mowa umakhala wambiri ndipo umasintha momwe umawotchera mafuta, atero katswiri wazakudya Heidi Skolnik, mwini wake wa Nutrition Conditioning, komwe amagwira ntchito ndi akatswiri othamanga. Zimakupatsirani madzi m'thupi ndikusokoneza kuyendetsa galimoto yanu, zinthu ziwiri zomwe zingakhale zoopsa kwambiri m'chipinda cholemetsa kapena pa treadmill. Kuti mukhale ndi thanzi labwino pakuchita masewera olimbitsa thupi-alcohol equation, nazi zomwe-ndi nthawi-yomwe-muyenera kumwa muzochitika zitatu zolimbitsa thupi.

Mukulunjika Molunjika Kupotola kupita ku Ola Losangalala

Kuchepetsa zakumwa zambiri mkati mwa maola atatu mutachoka ku masewera olimbitsa thupi kumatha kuchepetsa thupi lanu kupanga mapuloteni atsopano a minofu ndi 37 peresenti, ndikuchepetsa mphamvu zanu, malinga ndi kafukufuku wa m'magaziniyi. PLOS One. Musanamwe, idyani pafupifupi magalamu 25 a mapuloteni (pafupifupi kuchuluka kwake mu puloteni kugwedeza kapena ma ola atatu a nyama yowonda) mukangomaliza kuchita masewera olimbitsa thupi, kenako khalani ndi chakumwa chimodzi kapena ziwiri, akutero Evelyn B. Parr, wolemba wamkulu wa kafukufuku. Akuti izi zithandiza kuti mowa ukhale ndi mphamvu pa minofu yanu. Koma ngakhale musanawerenge mndandanda wa zakumwa, funsani kapu yamadzi. Mukatha kuchita masewera olimbitsa thupi, mumakhala opanda madzi, ndipo mowa umalimbikitsa thupi lanu kutulutsa madzi. Popanda H2O yokwanira m'dongosolo lanu, mowa womwe mumamwa umathamangira m'magazi ndi minyewa yanu, ndikupangitsani kukhala othamanga kwambiri. Pankhani ya kumwa, mowa umatuluka pamwamba. Lili ndi kuchuluka kwa madzi, kotero ndi hydrating kwambiri kuposa zina. M'malo mwake, kafukufuku waposachedwa mu Journal ya International Society of Sports Nutrition adapeza kuti othamanga omwe amamwa madzi komanso mowa wocheperako amadziwikanso madzi mofananira ndi othamanga omwe anali ndi madzi okha. Ngati mumakonda ma cocktails kapena vinyo, pewani zakumwa zoledzeretsa za shuga, zomwe zimakhala ndi zopatsa mphamvu zambiri.

Munaledzeretsa Usiku Watha, Ndipo Muli ndi Kalasi Yolimbitsa Thupi Ya 7AM

Anthu ambiri amati masewera olimbitsa thupi ndi mankhwala abwino kwambiri a matsire. Zoona zake: Ngakhale thukuta silimatulutsa mowa mwaukatswiri, "kuchita masewera olimbitsa thupi kumatha kukupangitsa kuti uzimva bwino," akutero Vingren. Koma musachedwe. Mowa ukhoza kuyambitsa shuga wotsika m'magazi, ngakhale m'mawa wotsatira, ndikukusiyani mukugwedezeka kapena kufooka, anatero Melissa Leber, M.D., pulofesa wothandizira wa mafupa ku Icahn School of Medicine ku Phiri la Sinai. Malangizo ake: Mphindi 30 mpaka 90 musanatuluke pakhomo, idyani chinthu chokhala ndi shuga wamagazi-wokhazikika wosakaniza mapuloteni ndi carbs, monga chimanga chokhala ndi mkaka kapena nthochi yokhala ndi batala. Kenako tsukani chakudya chanu cham'mawa ndi chakumwa chomwe ndi theka la H20 ndi theka lakumwa masewera kapena madzi a coconut kuti mumwenso madzi ndi kubweretsanso ma electrolyte anu. Vingren amalangiza kuti pamalo ochitira masewera olimbitsa thupi, mumasankha masewera olimbitsa thupi; Kafukufuku akuwonetsa kuti mowa umawononga kuthekera kwanu koma osati mphamvu yanu. Pitirizani kumwa madzi osavuta nthawi iliyonse mukamva ludzu, ndipo mukayamba chizungulire, kupepuka, kapena kupweteka mutu, muziyitanitsa tsiku, Dr.Leber akuti.

Mukutsatira Boozy Brunch ndi Masewera a Madzulo

Ngati mukumva ngakhale pang'ono pang'ono, tulukani gawo lanu la thukuta, a Dr. Leber akulangiza. "Mowa umasokoneza luso lanu lamagetsi, zomwe zingapangitse ngozi yovulazidwa panthawi yolimbitsa thupi," akufotokoza motero. Vuto la mowa lomwe limachotsa chinyezi limadetsa nkhawa. "Mukasowa madzi m'thupi, VO2 yanu yochulukirapo yomwe mungagwiritse ntchito-imachepa, chifukwa chake magwiridwe anu ntchito mumakhala ndi kutopa ndi kupsinjika kwa minofu," akutero Dr. Leber. Koma ngati mumamwa kamodzi pa brunch komanso kutsika magalasi awiri amadzi, ndikukhala ndi ola limodzi kapena kupitilira kuti ophunzira anu ayambe, mungakhale bwino. Aliyense amamwa mowa mosiyana, komabe, a Dr. Leber akuwonetsa kuti mverani thupi lanu ndikudumpha gawoli ngati pali china chomwe sichikumverera bwino.

Onaninso za