Ubwino 13 Wogwira Ntchito Mawa

Zamkati

• Ubwino
• 1. Zododometsa zochepa
• 2. Menyani kutentha
• 3. Kusankha zakudya zabwino
• 4. Kuchulukitsitsa
• 5. Zowonjezera zambiri
• 6. Kulingalira bwino
• 7. Kusangalala
• 8. Thandizani kuchepa thupi
• 9. Kulamulira njala
• 10. Zowonjezera zochitika zonse
• 11. Kuwongolera magazi m'magazi
• 12. Kusamalira kuthamanga kwa magazi
• 13. Kulimbitsa tulo
• Kodi muyenera kudya kale?
• Mmawa vs. madzulo
• Malangizo oyambira
• Mfundo yofunika

Pankhani yochita masewera olimbitsa thupi, nthawi yabwino tsiku lililonse kuti muchite masewera olimbitsa thupi ndi yomwe mungachite mosasintha. Aliyense ndi wosiyana. Nthawi "yoyenera" imadalira zinthu monga zokonda zanu, moyo wanu, ndi thupi lanu.

Ngakhale kulibe yankho limodzi, mayesedwe am'mawa ali ndi maubwino ena. Tiyeni tiwone zomwe zitha kukhala gawo la thukuta koyambirira.

Ubwino

Ngati muli pa mpanda woti muyambe kuchita masewera olimbitsa thupi m'mawa, lingalirani zotsatirazi.

1. Zododometsa zochepa

Kulimbitsa thupi m'mawa kumatanthauza kuti simukusokonezedwa kwambiri. Mukangoyamba kudzuka, simunayambe kuthana ndi mndandanda wazomwe muyenera kuchita tsiku lililonse. Simukwanitsa kulandira mafoni, mameseji, ndi maimelo.

Ndi zosokoneza zochepa, mumatha kutsatira zolimbitsa thupi zanu.

2. Menyani kutentha

M'chilimwe, kugwira ntchito m'mawa kumverera bwino, popeza gawo lotentha kwambiri patsikuli ndi 10 koloko mpaka 3 koloko masana. Ndibwino kuti mupewe kuchita masewera olimbitsa thupi panja panthawiyi.

Ngati mumakonda zochitika zakunja, ndibwino kuti muzichita masewera olimbitsa thupi m'mawa kwambiri, makamaka masiku otentha kwambiri.

3. Kusankha zakudya zabwino

Kuchita masewera olimbitsa thupi m'mawa kumatha kuyambitsa tsiku labwino.

Pakafukufuku wa 2018 wofalitsidwa mu, 2,680 ophunzira aku koleji adamaliza pulogalamu yochita masewera olimbitsa thupi milungu 15. Mlungu uliwonse ndimakhala ndimagawo atatu amphindi 30.

Ophunzirawa sanafunsidwe kuti asinthe momwe amadyera. Komabe, iwo omwe adakhalabe ndi pulogalamuyi adasankha zakudya zabwino, monga kudya nyama yofiira yochepa komanso zakudya zokazinga.

Ngakhale kuti kafukufukuyu sanayese nthawi yabwino yochita masewera olimbitsa thupi, zomwe apezazi zikuwonetsa momwe masewera olimbitsa thupi angalimbikitsire kudya kwabwino. Kugwira ntchito molawirira kungakulimbikitseni kuti musankhe bwino tsiku lonse.

4. Kuchulukitsitsa

Kuchita masewera olimbitsa thupi m'mawa kumatha kukhala bwino pamatenda amthupi a thupi lanu.

Cortisol ndi hormone yomwe imakupangitsani kukhala maso komanso kukhala tcheru. Nthawi zambiri amatchedwa mahomoni opanikizika, koma amangobweretsa mavuto pakakhala zochuluka kapena zochepa.

Nthawi zambiri, cortisol imakula m'mawa ndikugwa madzulo. Imafika pachimake cha m'ma 8 koloko m'mawa.

Ngati muli ndi mayendedwe athanzi, thupi lanu lingalimbikitsidwe kuchita masewera olimbitsa thupi panthawiyi.

5. Zowonjezera zambiri

Kuchita masewera olimbitsa thupi pafupipafupi ndibwino kuti mulimbikitse mphamvu komanso kuchepetsa kutopa. Mukamagwira ntchito, mpweya ndi michere zimapita mumtima ndi m'mapapu. Izi zimakulitsa mtima wanu wamtima, kupirira, komanso kulimba mtima.

Mukamachita masewera olimbitsa thupi msanga, mutha kukhala olimbikitsidwa tsiku lonse.

6. Kulingalira bwino

Kuchita masewera olimbitsa thupi kumathandizanso kuyang'ana ndikuwunika, mosasamala nthawi yomwe mumachita. Koma ngati mukuvutika kuyang'ana masana, kulimbitsa thupi m'mawa kungakhale tikiti yokha.

Kafukufuku wa 2019 wofalitsidwa mu Briteni Journal of Sports Medicine adapeza kuti kuchita masewera olimbitsa thupi m'mawa kumathandizira chidwi, kuphunzira zowonera, komanso kupanga zisankho.

Phunziroli, ophunzira adamaliza masiku ola limodzi la ola la 8 akukhala nthawi yayitali popanda kuyenda kwa mphindi 30 m'mawa. Masiku ena, amatenganso mphindi zitatu kuyenda mphindi 30 zilizonse.

Masiku omwe anali ndi masewera olimbitsa thupi m'mawa adalumikizidwa ndikuzindikira bwino tsiku lonse, makamaka akaphatikizidwa ndi nthawi yopuma.

7. Kusangalala

Kuchita masewera olimbitsa thupi ndi njira yachilengedwe yothanirana ndi nkhawa. Mukamachita masewera olimbitsa thupi, ubongo wanu umapanga ma endorphin ochulukirapo, ma neurotransmitters "omverera bwino" kumbuyo kwa othamanga kwambiri. Zimaphatikizaponso ngati chododometsa kuchokera kumalingaliro amantha.

Kuchita masewera olimbitsa thupi m'mawa ndi njira yabwino yoyambira tsikulo pazabwino. Mudzakhalanso omva bwino, ndikukupatsani chiyembekezo chatsikuli.

8. Thandizani kuchepa thupi

Kuchita masewera olimbitsa thupi koyambirira kumatha kukhala kwabwino kuti muchepetse kunenepa, malinga ndi kafukufuku wina wa 2015 wofalitsidwa mu.

Phunziroli, anyamata 10 amachita masewera olimbitsa thupi m'mawa, masana, komanso madzulo magawo osiyana. Ofufuzawo adapeza kuti kuwotcha kwamafuta kwamaola 24 kunali kwakukulu kwambiri atachita masewera olimbitsa thupi m'mawa asanadye chakudya cham'mawa.

Ngati mukuyang'ana kuti muchepetse thupi, kuchita masewera olimbitsa thupi m'mawa kungathandize.

9. Kulamulira njala

Mwambiri, masewera olimbitsa thupi amathandizira kuchepetsa chidwi chanu pochepetsa ma ghrelin, timadzi ta njala. Zimapangitsanso mahomoni okhutira, monga peptide YY ndi glucagon-ngati peptide-1.

Komabe, kugwira ntchito m'mawa kumatha kuchepetsa chilakolako chanu.

Pakafukufuku wa 2012 wofalitsidwa mu, azimayi 35 amayenda pa treadmill kwa mphindi 45 m'mawa. Kenako, ofufuza adayeza maubongo azimayi momwe amawonera zithunzi za maluwa (zowongolera) ndi chakudya.

Patatha sabata, njirayi idabwerezedwa popanda kuchita masewera olimbitsa thupi m'mawa. Ofufuzawo adapeza kuti maubongo azimayi anali ndi yankho lamphamvu pazithunzi za chakudya pomwe sanatero zolimbitsa thupi m'mawa.

Izi zikusonyeza kuti kuchita masewera olimbitsa thupi m'mawa kumatha kusintha momwe ubongo wanu umayankhira pazakudya.

10. Zowonjezera zochitika zonse

Zofunika za kulimbitsa thupi koyambirira sizimaima m'mawa. Malinga ndi kafukufuku womwewo wa 2012 mu, masewera olimbitsa thupi am'mawa amalumikizidwa ndi mayendedwe ambiri tsiku lonse.

Pambuyo poyenda kwa mphindi 45 m'mawa, ophunzirawo adawonjezeka pakuchita masewera olimbitsa thupi m'maola otsatirawa a 24.

Ngati mukuyesera kukhala ndi moyo wokangalika, masewera olimbitsa thupi m'mawa angakuthandizeni.

11. Kuwongolera magazi m'magazi

Kuchita masewera olimbitsa thupi ndi gawo lofunikira pakusamalira mtundu wa 1 shuga (T1DM). Koma kwa anthu omwe ali ndi T1DM, zingakhale zovuta kuti mugwire ntchito. Kuchita masewera olimbitsa thupi kumabweretsa chiopsezo cha hypoglycemia, kapena kutsika kwa magazi m'magazi.

Kafukufuku wa 2015 wofalitsidwa mu zomwe anapeza kuti kuchita masewera olimbitsa thupi m'mawa kumachepetsa chiopsezo. Phunziroli, akulu 35 omwe ali ndi T1DM adachita magawo awiri osiyana m'mawa komanso masana.

Poyerekeza ndi gawo lamasana, zolimbitsa thupi m'mawa zimapereka chiopsezo chotsika cha zochitika zamatsenga pambuyo pa zochitika.

Ofufuzawo akuganiza kuti cortisol ikhoza kusewera. Kuwonjezera pa kuchenjeza, cortisol imathandizanso kuchepetsa shuga m'magazi. Magawo otsika, omwe amapezeka masana, atha kupangitsa kuti hypoglycemia ipangidwe.

12. Kusamalira kuthamanga kwa magazi

Ku United States, muli ndi matenda oopsa, kapena kuthamanga kwa magazi. Kuchita masewera olimbitsa thupi ndi njira imodzi yabwino kwambiri yochepetsera matenda oopsa. Koma malinga ndi kafukufuku waung'ono wa 2014 wofalitsidwa mu, kuchita masewera olimbitsa thupi m'mawa kungakhale njira yabwino kwambiri.

Kupitilira magawo atatu osiyana, achikulire makumi awiri othamanga kwambiri omwe amaphunzitsidwa pa treadmill nthawi ya 7 am, 1 pm, ndi 7 pm Ophunzirawo adavalanso chida chamankhwala chowunikira momwe magazi amayankhira.

Ofufuzawa adapeza kuti kusintha kwamphamvu kwambiri kwamankhwala am'magazi kumachitika masiku 7 a masewera olimbitsa thupi.

13. Kulimbitsa tulo

Kuchita masewera olimbitsa thupi msanga kungakhale zomwe mukufuna kuti mupumule bwino usiku. Kafukufuku yemweyo wa 2014 adawonetsa kuti akulu amagona bwino masiku omwe adachita masewera olimbitsa thupi pa 7 am

Pambuyo pa masewera olimbitsa thupi m'mawa, ophunzirawo adakhala nthawi yayitali ali mtulo tofa nato ndipo samadzutsidwa pang'ono usiku. Zinatengera nthawi yocheperako kugona.

Kuchita masewera olimbitsa thupi kunja m'mawa kumapereka zinthu zina zokhudzana ndi kugona. Kuwonetsa kuwala kumayambiriro kwa tsiku kumatha kuwonjezera kuchuluka kwa melatonin usiku.

Kodi muyenera kudya kale?

Mukamagwira ntchito musanadye chakudya cham'mawa kuli ndi phindu lina, ndikofunikira kukhazikitsa bata m'magazi musanachite masewera olimbitsa thupi. Kupanda kutero, thupi lanu likhala ndi nthawi yayitali yolimbitsa thupi nthawi yanu yolimbitsa thupi.

Musanachite masewera olimbitsa thupi m'mawa, idyani chakudya chopepuka chokhala ndi ma carbs komanso mapuloteni. Zakudyazi zimakupatsani mphamvu komanso zimapangitsa kuti minofu yanu izikhala yolimba.

Zakudya zabwino zisanachitike:

• nthochi ndi batala wa chiponde
• oatmeal ndi mkaka wa amondi ndi zipatso
• Yogurt yachi Greek ndi maapulo

Idyani zakudya izi kwa ola limodzi kapena atatu musanakonzekere. Mungafunike kuyesa kuti muwone nthawi yomwe ikukuyenderani bwino.

Mukatha kuchita masewera olimbitsa thupi, muyenera kudzaza mafuta ogulitsa ma carb ndi ma protein. Pakadutsa mphindi 15 mukuchita masewera olimbitsa thupi, sangalalani ndi chakudya mukamaliza kuchita masewera olimbitsa thupi, monga:

• sangweji ya Turkey ndi mkate wambewu zonse ndi ndiwo zamasamba
• smoothie wokhala ndi mapuloteni ufa ndi zipatso
• Yogurt yachi Greek ndi zipatso

Musaiwale kumwa madzi ambiri musanamalize, nthawi, komanso mukamaliza.

Mmawa vs. madzulo

Nthawi zambiri, kugwira ntchito m'mawa kuli bwino chifukwa ndikosavuta kudzipereka ndikuchita musanachitike ntchito za tsikulo.

Madzulo, anthu ambiri amatopa akaweruka kuntchito kapena kusukulu. Kungakhale kovuta kupeza chilimbikitso kapena nthawi yochita masewera olimbitsa thupi. Kugwira ntchito usiku kumathandizanso kuti mphamvu zizikhala zolimba, zomwe zimapangitsa kuti zikhale zovuta kugona.

Koma sizikutanthauza kuti kulimbitsa thupi madzulo kulibe phindu. Ubwino wake ungakhale:

• Kutentha kwa thupi. Kutentha kwa thupi lanu kumakhala kwakukulu kuzungulira 4 mpaka 5 koloko masana. Izi ndizabwino chifukwa minofu yanu yatentha kale.
• Kulimbitsa mphamvu ndi kupirira. Poyerekeza ndi m'mawa, mphamvu ndi kupirira kwanu ndizokwera kwambiri masana.
• Anzanu ambiri olimbikira. Kungakhale kosavuta kupeza anthu ochita nawo masewera olimbitsa thupi masana.
• Kupanikizika. Pambuyo pa tsiku lalitali, kuchita masewera olimbitsa thupi kumatha kukuthandizani kupumula komanso kupsinjika.

Komanso, nthawi zosiyanasiyana masana zingakhale zabwino pamitundu yosiyanasiyana yochita masewera olimbitsa thupi. Mwachitsanzo, kalasi yothamanga kwambiri itha kukhala yabwino m'mawa, pomwe njira yotsitsimula ya yoga itha kukhala yothandiza usiku.

Nthawi zonse kumakhala bwino kuchita masewera olimbitsa thupi panthawi yamasiku omwe amakugwirirani ntchito bwino. Kuchita masewera olimbitsa thupi nthawi iliyonse patsiku ndibwino kuposa kuchita mosagwirizana m'mawa.

Malangizo oyambira

Ndi nthawi komanso kuleza mtima, mutha kuyambitsa machitidwe anu m'mawa. Nazi njira zopangira izi:

• Gonani bwino. Kupuma kokwanira usiku ndikofunikira kuti mudzuke m'mawa. Ganizirani maola asanu ndi awiri mpaka asanu ndi atatu akugona.
• Pang'onopang'ono kusintha nthawi yanu yolimbitsa thupi. M'malo modumpha 6 koloko m'mawa, pang'onopang'ono musunthire nthawi yanu yolimbitsa thupi koyambirira komanso koyambirira.
• Konzani zida zanu zolimbitsa thupi. Musanagone, yikani zovala zanu zolimbitsa thupi, nsapato, ndi zina zofunika zolimbitsa thupi.
• Pangani kadzutsa pasadakhale. Konzani chakudya cholimbitsa chisanachitike usiku watha.
• Kumanani ndi mzanga wolimbitsa thupi. Kupanga mapulani ndi mnzanu ndi njira yabwino yodziyankhira nokha mlandu.
• Chitani masewera olimbitsa thupi omwe mumakonda. Yesani zolimbitsa thupi zatsopano ndikuwona zomwe mumakonda kwambiri. Mukasangalala kwambiri ndi masewera olimbitsa thupi, zimakhala zosavuta kutuluka pabedi.

Mfundo yofunika

Ngati mukuyang'ana kuti muyambe kuchita masewera olimbitsa thupi, ganizirani zolimbitsa thupi m'mawa. Kuchita masewera olimbitsa thupi koyambirira kudzakuthandizani kuti muyambe tsikulo ndi mphamvu, chidwi, komanso chiyembekezo. Kuphatikiza apo, mutatha kuchita masewera olimbitsa thupi m'mawa, mumakhala kuti mumadya wathanzi ndikunena kuti mukugwira ntchito tsiku lonse.

Ngakhale maubwino awa, palibe "nthawi yoyenera" yochita masewera olimbitsa thupi. Nthawi yabwino ndiyomwe inu imatha kukhala ndi nthawi yayitali.