8 Izinzuzo Zezempilo Zokuzivocavoca Kwasekuseni

-Delile

• 1. Uzodla amakhalori ambalwa angenasidingo.
• 2. Uzoba matasa ngokwengeziwe usuku lonke.
• 3. Uzoshisa amanoni amaningi.
• 4. Uzokwehlisa umfutho wegazi lakho.
• 5. Uzolala kangcono ebusuku.
• 6. Uzozivikela kushukela.
• 7. Uzokwakha imisipha ngokuphumelelayo.
• 8. Uzothinta izinzuzo zezempilo ezihambisana nokuzivocavoca umzimba.
• Buyekeza kwe-

Isikhathi esihle kakhulu sokuzivocavoca ngaso sonke isikhathi sizoba njalo lapho sikusebenzela. Phela ukusebenza ngo-9 ebusuku. amabhithi ukweqa ngaso sonke isikhathi ngoba ulale ngewashi lakho le-alamu. Kepha ukuqala usuku lwakho ngomjuluko omuhle kunezinzuzo ezithile ezibucayi ngokuwushiyela ngemuva komsebenzi. Nazi izinzuzo eziyisishiyagalombili zokuzivocavoca ekuseni ezingakusiza ukuthi uqale ukusebenzisa into yokuqala. (Nazi izinzuzo ezengeziwe zokuba umuntu wasekuseni, ngokusho kwesayensi.)

1. Uzodla amakhalori ambalwa angenasidingo.

Kunengqondo ukucabanga ukuthi ukushisa ama-calories ayi-500 ekuseni kungabuyisa emuva ngokwenza ucabange ukuthi unepasipoti yamahhala yokwenza amakholori alahlekile-bese amanye. Kodwa abacwaningi baseBrigham Young University bathola ukuzivocavoca ekuseni kungenza ukudla kubonakale kungakhangi kangako. Ngocwaningo, olushicilelwe kujenali Imithi & Isayensi Kwezemidlalo Nokuzivocavoca, abacwaningi bahlaziya umsebenzi wobuchopho wabesifazane njengoba bebuka izithombe zokudla nezimbali, ezisebenza njengokulawula. Abesifazane abebekade bezivocavoca imizuzu engama-45 ekuseni bebengakhishwa kakhulu ngezithombe ezihlwabusayo kunalabo abeqa ukujima. Ngaphezu kwalokho, abavivinya umzimba ekuseni abazange badle ukudla okuningi kunelinye iqembu phakathi nosuku.

2. Uzoba matasa ngokwengeziwe usuku lonke.

Ukuthola lokho kuzivocavoca ekuseni nakho kukugqugquzela ukuthi uqhubeke nokuhamba usuku lonke. Abaphenyi be-Bringham Young University nabo bathole ocwaningweni olufanayo lokuthi abantu abasebenza ekuseni bagcina sebekhuthele kakhulu.

3. Uzoshisa amanoni amaningi.

Udla isidlo sasekuseni noma ungasidli ngaphambi kokuzivocavoca? Umbuzo ubulokhu uphikiswa emibuthanweni yezempilo nokuqina unomphela. Futhi ngenkathi kukhona izinzuzo zokuphefumula ngaphambi kokuzivocavoca - kuzokugcina uhamba kanzima futhi isikhathi eside-unyaka we-2013 Ijenali YaseBrithani Yezokudla Ucwaningo olutholakele ukuthi ukuzivocavoca esiswini esingenalutho kungashisa amanoni angamaphesenti angama-20 kunalapho kudliwa kuqala.

4. Uzokwehlisa umfutho wegazi lakho.

Ocwaningweni olwenziwe e-Appalachian State University, abacwaningi bacele ababambiqhaza bocwaningo ukuthi bashaye imishini yokunyathela imizuzu engama-30 ngezikhathi ezintathu ezahlukene zosuku: 7 ekuseni, 1 ntambama, nango-7 ntambama. Labo abasebenza ekuseni banciphisa umfutho wegazi labo ngamaphesenti ayi-10, idiphu eliqhubeke usuku lonke futhi lehlise kakhulu (laya kumaphesenti angama-25) ebusuku. Iningi lokuhlaselwa yinhliziyo kwenzeka ekuseni kakhulu, ngakho-ke abacwaningi bacabanga ukuthi ukuzivocavoca ekuseni kungasebenza njengendlela yokuvimbela.

5. Uzolala kangcono ebusuku.

Bhuka njalo ngo-8 ebusuku ekilasini futhi uzizwe sengathi umzimba wakho uvuselelwe kakhulu ukuthi ungalala ngemva kwalokho? Awucabangi nje ukuxhumana. Ukulala okungcono kungenye yezinzuzo eziningi ezifundwe kahle zokujima kwasekuseni. INational Sleep Foundation ithi yize ukusebenza kusihlwa kungakhuphula izinga lokushisa lomzimba futhi kuvuse umzimba, okungenza ukulala kube nzima kakhulu, ukusebenza ekuseni kuholela ekulaleni okujulile, okude, nokusezingeni eliphezulu lapho ekugcineni ushaya umqamelo 15 noma ngakho ngemva kwamahora.

6. Uzozivikela kushukela.

Ukushaya ijimu ekuseni esiswini esingenalutho kuphinde kwabonakala kuvikela ukungabekezelelani kweglucose kanye nokungazweli kwe-insulin, okuyizimpawu zohlobo lwesifo sikashukela sohlobo 2, ngokusho kocwaningo olushicilelwe ocwaningweni. Ijenali yePhysiology. Ngesikhathi sokufundwa kwamasonto ayisithupha, ababambiqhaza abazilolonge bengadlanga kuqala, uma kuqhathaniswa nalabo abadla ama-carbohydrate ngaphambi nangesikhathi sokuzivocavoca, bakhombise ukubekezelelana koshukela nokuzwela kwe-insulin, ngaphezulu kokungatholi isisindo.

7. Uzokwakha imisipha ngokuphumelelayo.

Uma uvuka ekuseni, amazinga akho e-testosterone asezingeni eliphezulu, ngokusho kweNational Institute for Fitness & Sport. Lokho kwenza ekuseni isikhathi esikahle sokukhipha ukusebenza kwakho kokuqeqeshelwa amandla ngoba umzimba wakho ukwimodi eyinhloko yokwakha izicubu.

8. Uzothinta izinzuzo zezempilo ezihambisana nokuzivocavoca umzimba.

Ucwaningo lwakamuva olushicilelwe ku I-Psychology yezempilo ithole ukuthi izivivinyo ezihambisana kakhulu yilabo abakwenza kube umkhuba. Ukuvuka ekuseni uye endaweni yokuzivocavoca ngaphambi kokuba umhlaba wonke udinge okuthile kuwe kusho ukuthi kungenzeka usebenzise umzimba njalo. Kulula kakhulu ukuqeda ukuzivocavoca ngemuva komsebenzi, yithi ngoba umngane ulindele edolobheni ngokungalindelekile noma kukhona okuvelayo emsebenzini ukukudicilela phansi. Ukusetha i-alamu yasekuseni kukusiza ukuthi ungaguquguquki, okusho ukuthi uzothinta zonke lezo zinzuzo zezempilo-kufaka phakathi ukungavikeleki okwandayo, impilo ende, nomoya ongcono-ohambisana nokuvivinya umzimba njalo.

Buyekeza kwe-