Izindlela Eziyisi-6 Zokulawula Ukusebenza Kwakho Kwasebusuku Okulandelayo

-Delile

• Qala ngemva kokushona kwelanga
• Yakha ukubekezelelana
• Hlukanisa isidlo sakho sakusihlwa
• Ungazibambeli
• Khulisa izinzwa zakho
• Khanyisa ebusuku
• Buyekeza kwe-

Lapho abantu bezivocavoca kusihlwa, bayakwazi ukuhamba isikhathi esingamaphesenti angama-20 kunasesekuseni, cwaninga kumagazini I-Physiology esetshenzisiwe, Ukudla okunomsoco, neMetabolism itholakele. Umzimba wakho unamandla amakhulu okukhiqiza amandla kusihlwa, ngenxa yokumuncwa komoya-mpilo ngokushesha okusindisa i-anaerobic reserve yomzimba wakho isikhathi eside, namandla akho e-anaerobic (angakanani amandla ongawakhiqiza ngaphandle kokusebenzisa umoya-mpilo) aseqophelweni eliphezulu kulokhu. isikhathi, kuchaza uDavid W. Hill, umbhali wocwaningo. Ukuzivocavoca ngesikhathi sasebusuku futhi kube nokwenyuka okukhulu emazingeni e-cortisol ne-thyrotropin, ama-hormone amabili abalulekile ekusetshenzisweni kwamandla kagesi, kunabantu abazilolonga nganoma yisiphi esinye isikhathi sosuku, ngokusho kocwaningo lwe-University of Chicago. Lapho i-cortisol iphakama usuku lonke ngenxa yokucindezeleka, ingakhuphula ukugcinwa kwamafutha esiswini. Kepha ngesikhathi sokuzivocavoca, i-cortisol yenza i-180, iba yi-hormone eshisa amafutha njengoba iphula kahle i-carbs, kusho uMichele Olson, Ph.D., isazi sokuvivinya umzimba e-Auburn University eMontgomery. Ngamanye amagama, i-turbocharges ikhalori lakho lishe. Esinye isifundo, ku- Ijenali Yemithi Yezemidlalo Nokufaneleka Komzimba, uma kuqhathaniswa nabesifazane abebeyozivocavoca ekuseni nalabo abenza kanjalo kusihlwa futhi bathole ukuthi yize womabili la maqembu ebenokudla okulingana nokulingana kwekhalori lansuku zonke, abesifazane abahamba ngokuhamba kosuku bashise amanoni amaningi. Kungani? Abazivocavoca kusihlwa babhekana nokucindezelwa okukhulu kwendlala futhi kwabonakala sengathi bakhetha ukudla okune-protein okucebile kakhulu kwasemsebenzini, besusa ukusatshalaliswa kwama-calories abo nsuku zonke ekuseni kunalokho; lezo zenzo zitholakale zivikela ekukhuleni kwamafutha, kusho u-Andrea Di Blasio, umbhali ophambili wocwaningo. Landela lawa maqhinga ukuze usebenze kangcono ngemva kokuhwalala futhi imiphumela ingase ikuqinisekise ukuthi unamathele kushifu yasebusuku.

Qala ngemva kokushona kwelanga

Akuwona umoya kuphela ozizwa upholile ebusuku; inhlabathi iyakwenza, futhi, kusho uPatrick Cunniff, izwe elihamba phambili kanye nomsizi womqeqeshi we-track-and-field e-University of Georgia. Lapho isikhathi sikuma-80s nama-90s futhi ilanga likhanya, umgandayo namathrekhi kungashisa kuze kufike kuma-degree angama-120 ashubile. Lokho kushisa kuphuma phansi, kukwenze kuzwakale sengathi ugijima kwi-sauna, kuchaza uCunniff. Futhi imisebe yelanga ephezulu iphakamisa izinga lokushisa esikhumbeni sakho, okuphoqa inhliziyo yakho ukuthi isebenze kanzima ukuze izame ukukugcina ungashisi ngokweqile, ngaleyo ndlela iqede ukukhuthazela kwakho, kwembulwe ucwaningo olusha kuyi-European Journal of Applied Physiology. Ukukhulisa amandla nokuhlala kwakho okuhle, suka emva kokuhlwa.

Yakha ukubekezelelana

"Kuthatha izikhathi ezintathu kuya kwezine kuphela ukuze umzimba wakho ujwayelane nomswakama wobusuku obushisayo basehlobo," kusho isazi sokuzivocavoca umzimba uKeith Baar, Ph.D., ongusolwazi osebenza naye e-University of California, eDavis. Naphezu kwamazinga okushisa amancane, umswakama ohambisanayo (ngokuyisisekelo, ukuthi amanzi aphethe kangakanani amanzi) angaba ngaphezulu kusihlwa. Lokhu kuveza isimo esinamathelayo: Umswakamo udala ukuthi ujuluke kakhulu futhi wenze kube nzima ukuthi uphole, ngakho noma yikuphi ukuzivivinya kuzozwakala kunzima kunalokho obekufanele, ngokocwaningo lwe-European Journal of Applied Physiology. Yize isikhathi esiphansi sakusihlwa sisho ukuthi unokushisa komzimba okuncane okuzosakazeka kwasekuqaleni, isixazululo ukuthi ungene kalula ngezikhathi ezimbalwa zokuzivocavoca umzimba. "Gcina ijubane lakho umzuzu owodwa kuya kumasekhondi angama-30 kancane kunokujwayelekile," kusho uBaar; uma ujwayele ukwenza imayela eliyimizuzu eyisishiyagalolunye, qala ngemayela eliyimizuzu eyi-10 bese ukhuphula ijubane lakho ngamasekhondi ayi-15 ngemayela kokuphuma ngakunye kokuthathu okulandelayo.

Hlukanisa isidlo sakho sakusihlwa

Ukuthola ukuthi uzodlani nokuthi uphethiloli nini ukuzivocavoca kusihlwa kungaba yinselele. Uma ucabangela ukuthi ukushona kwelanga kungase kuqale ngemva kwehora lesishiyagalombili, ingabe kufanele ucindezele esidlweni sakusihlwa ngaphambi kokuba uphume? "Kungcono ukuba nokuthile okungama-calories angama-200 futhi kuphakeme ama-carbohydrate avela ezinhlamvwini, izithelo nemifino, noma okobisi; okuqukethe amaprotheni; futhi lokho kunamafutha amancane nefayibha, futhi ukukudla ihora elilodwa kuya kwamabili ngaphambi kwalokho," kusho uChristy Brissette, RDN, umongameli we-80 Twenty Nutrition. Uma uthanda ukudla ohlangothini lokuqala, lokho kungasho ukuba nengxenye yesidlo sakusihlwa ngaphambi kokuzivocavoca kwakho nokunye okusele ngemuva. Noma uma uvame ukudla kamuva, khetha ukudla okulula njenge yogurt nezithelo noma i-oatmeal ngamagilebhisi omisiwe noma ama-walnuts. Ngemuva kwehora noma ngaphezulu emva kokuzivocavoca kwakho, yidla ukudla okukhudlwana okunama-khalori angaba ngu-400 futhi cishe isilinganiso sesibili kuya kwesinye sama-carbohydrate kuya kumaprotheni. Zama i-burrito enenkukhu noma ubhontshisi omnyama, irayisi elinsundu, ukwatapheya, ulethisi, kanye ne-salsa ekugoqeni okusanhlamvu okuphelele, noma isobho, isitshulu, noma isilo esinamaprotheni, ama-veggies, nezinhlamvu ezigcwele. Futhi qiniseka ukuthi awudli u-vitamin D ekudleni kwakho kwansuku zonke ekudleni okufana nezinhlanzi ezinamafutha, ubisi, noma ubisi lwe-alimondi oluqinile. Uma wenza iningi lokuzivocavoca kwakho ehlobo ebusuku, kungenzeka ukuthi uthola imisebe yelanga ye-UVB, okusho ukuthi umzimba wakho ukhiqiza amavithamini amancane, okwenza ngcono ukusebenza kwemisipha, okusiza ukuvimbela ukulimala, futhi kwehlise ukuvuvukala, kusho uBrissette.

Ungazibambeli

Izindaba ezinhle: Ngeke uzikhohlise kunoma ibuphi ubuthongo obudingeka kakhulu ngokuzikhandla ngesikhathi sokuzikhandla, noma ngabe ukusika sekusondele isikhathi sokulala, ucwaningo lubonisa. Abantu abavivinya umzimba ngamandla imizuzu engu-35 cishe amahora amabili ngaphambi kokulala babika ukuthi balala kanye nasebusuku abangazivocavoci, ngokokutholwe kuyi-Journal of Sleep Research. Futhi uma kuqhathaniswa nokuzivocavoca ekuseni, labo abebesebenza ebusuku empeleni balale ngokwengeziwe futhi isikhathi eside, kuvele ucwaningo lwakamuva e-Appalachian State University. "Ukuzivocavoca kusihlwa kufudumeza izinga lokushisa lomzimba wakho, okufana nokugeza okufudumele ngaphambi kokulala," kuchaza umbhali ocwaningayo uScott Collier, Ph.D., "futhi lokho kukusiza ukuthi ulale ngokushesha futhi ulale kangcono."

Khulisa izinzwa zakho

Ngaphambi kokudwiba, chitha imizuzu eyi-10 kuya kwengu-15 ufudumeza ngaphandle ukuze amehlo akho akwazi ukuzivumelanisa nobumnyama, kusikisela uFred Owens, Ph.D., uprofesa wesayensi yezengqondo eFranklin naseMarshall College. Uma amehlo akho ewancoma kakhulu, uzoba ophephe kakhudlwana: Umgwaqo omnyama kusihlwa usuke umatasa kakhulu kusuka ngehora lesithupha kuya kwelesishiyagalolunye, okwenza kube yisikhathi esiyingozi kakhulu ukuthi abantu abahamba ngezinyawo baphume, ngokusho kweNational Highway Traffic Safety Administration. Futhi siyazi ukuthi uyawathanda amashuni akho, kodwa kungcono ukuwalahla ukuze ulalele ithrafikhi ezayo. Uma ungeke ubonakale ugijima ngaphandle komculo, gqoka ama-headphone avumela umsindo endaweni efana ne-wireless AfterShokz Trekz Titanium ($130, aftershokz.com), enomklamo ovula indlebe-futhi ugcine ivolumu iphansi.

Khanyisa ebusuku

Uma ugijima eceleni komgwaqo, gqoka izinto ezibonakalayo, ezikhanyiswa amalambu, u-Owens uphakamisa. Ngomzila we-trail noma wepaki, khetha izinto ezikhanyayo-ekumnyama. Ziyindlela ephephe kunazo zonke, uthi, ngoba zizokhanya ngisho nangaphandle kokukhanya kwangaphandle. Kuzo zombili izimo, ukukhanya noma ukubukeka kwezingubo zakho kufanele kube sezingxenyeni zomzimba wakho ezizobe zinyakaza kakhulu, njengamajoyinti, ukuze abashayeli bafunde kalula ukunyakaza njengalokho komgijimi. Namathela okukhethiwe kulawa makhasi futhi uhlanganiswe.

Buyekeza kwe-