Kungani Ukuthatha Ukuhamba Ngezikhathi Zasebusika Kuyindlela Engcono Kakhulu Yokujabulela Imizila

-Delile

• 1. Izintaba zasebusika zishisa ama-calories.
• 2. Ngaphezu kwalokho, uzokwakha imisipha.
• 3. Umphumela wokushiswa kwamafutha uhlala njalo.
• 4. Emikhondweni kukhona at injabulo enkulu.
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Uma ufana nabathandi bobumnandi abaningi bangaphandle, ulengisa amabhuzu akho uma ufika kuqala kuqhwa.

"Abantu abaningi bacabanga ukuthi lapho kufika amakhaza, isikhathi sezintaba sesiphelile, kodwa akunjalo impela," kusho uJeff Vincent, ongumhlahlandlela wababuyela emuva eScatsner's Catskill Lodge eNew York ohambe umgwaqo i-Appalachian Trail endaweni eyodwa.

"Ebusika, imizila ayigcwele kakhulu, futhi kunemibono ongeke uyibone ehlobo." Cabanga udabula embulungeni enkulu yeqhwa enezinkambu ze-Douglas firs ezimhlophe futhi uthule ujule kakhulu kufudumeza umphefumulo wakho. Kunjalo.

Ungase umangale ukuthola ukuthi ukuhamba ngezinyawo ebusika kuthatha ukuhlela okuthe xaxa kunenguqulo yesimo sezulu esifudumele. "Khumbula ukuthi izinsuku zifushane kakhulu ebusika," kusho uVincent. (Yenza isikhathi salokhu kusebenza okungu-6 ongakwenza ebusika kuphela.)

"Uma wenza uhambo olude, kuhle ukuqala njengoba ilanga liphuma ukuze uzinike isikhathi esanele sokuqeda ngaphambi kokuhlwa." Futhi ukufaka ushintsho endaweni yakho ejwayelekile: "Ungahamba amakhilomitha amabili ngehora ekukhuphukeni kwehlobo, kepha ungamangali uma lelo jubane lisikwa ezimeni zobusika obuphakathi nendawo noma ngaphezulu," esho. Hlala wabelana ngomzila wakho ne-ETA nomuntu ngempucuko. (Nawa amanye amakhono okusinda ozowadinga.) Ngokuqondene nokugqoka le ngxenye, qala ngesendlalelo sesisekelo sokujuluka komjuluko, silandelwe ungqimba olulodwa noma ezimbili zoboya noma ukufakwa koboya ngegobolondo elingaphandle elingangeni manzi.

Sinezizathu zonke zokukhuthaza umzimba nokuzikhuthaza ukuthi kungani ubusika kuzoba inkathi yakho entsha oyithandayo yokuhamba.

1. Izintaba zasebusika zishisa ama-calories.

Abantu abanyuka emazingeni okushisa ama-degree angama-15 kuya kwangama-23 bashise ama-calories angamaphesenti angama-34 kunalabo abahamba ngezulu eliphakathi naphakathi kwama-50s, kwatholakala isifundo esivela eNyuvesi e-Albany eNew York. Isizathu? Ngokwengxenye, kwehla kushisa-lapho kubanda, umzimba wakho ushisa amandla athe xaxa ukugcina nje isithando somlilo sakho sangaphakathi. Kepha into yesibili indawo. "Ukuzulazula eqhweni kungeza ukungezwani okwengeziwe," kusho uVincent.

2. Ngaphezu kwalokho, uzokwakha imisipha.

Esifundweni se- Ijenali yaseMelika Yezinto Zabantu, abacwaningi baqaphela abantu phakathi nohlelo lwezinyanga ezintathu kuya kwezine lokuqeqeshwa ngaphandle ezindaweni ezibandayo. Abesifazane bakhuphule imisipha yabo, noma beshisa ama-calories amaningi kunalawo abawasebenzisayo, ngokungafani nezihloko zesilisa. “Abesifazane bebekwazi kangcono ukuphatha amakhaza kunabesilisa ngoba banamafutha amaningi emzimbeni futhi bebekwazi ukusebenzisa lezo zitolo zamafutha ukuze baqhubekisele phambili umsebenzi,” kusho umlobi wocwaningo uCara Ocobock, Ph.D. Okusho ukuthi, imizimba yabo yayingenamathuba amancane okubhidliza imisipha ukuze ifake uphethiloli-okuvumela ukuzuza kwemisipha njengoba belahlekelwe ngamakhilogremu ayisithupha amafutha ngokwesilinganiso.

3. Umphumela wokushiswa kwamafutha uhlala njalo.

Ukuchitha isikhathi esimweni sezulu esibandayo kuvuselela umzimba wakho ukukhiqiza amafutha ansundu, uhlobo lwezicubu ezithambile ezilayishwe i-mitochondria elambile ikhalori. Ngakho-ke isikhathi esiningi osichitha ngaphandle ebusika, amafutha amaningi ansundu (ngakho-ke, i-mitochondria) uzokhula. Ukufakazela lokhu, abacwaningi abavela eNational Institutes of Health (NIH) bacele iqembu elincane lezifundo ukuthi lishiye ukulala emazingeni okushisa angama-75 degrees liye kuma-degree angama-68. Ngenyanga elandelayo, babone ukwanda ngamaphesenti angama-42 kwamafutha ansundu. Futhi, ocwaningweni lwesibili lwe-NIH, abacwaningi bathola ukuthi amazinga okushisa apholile akhuphula ukukhiqizwa komzimba wakho kwe-irisin, ihomoni evame ukugcinwa ngesikhathi sokuzivocavoca ukuze kube lula ukushiswa kwekhalori.

4. Emikhondweni kukhona at injabulo enkulu.

Ukushisa okubandayo kusho ukuthi imizila yokuhamba ngezintaba ayigcini nje ngokuba ngabantu kodwa futhi ayinazimbungulu. (Kufanele uthathe iholide lasebusika langempela kulo nyaka. Nakhu ukuthi kungani.) Futhi kungenzeka kungabi khona enye indlela engcono yokubeka ukukhanya kwelanga ebusika okuyigugu, okubangela amandla omzimba wakho wokukhiqiza uvithamini D. okhulisa imizwa. "Iqhwa empeleni likhombisa inani elikhulu ukukhanya," kusho uNorman Rosenthal, MD, umbhali we I-Winter Blues. Eqinisweni, uthi, abantu abahlangabezana nenkinga yokuphazamiseka kwesizini (abesifazane bacishe babe kathathu kakhulu) bavame ukubona ukuphakama kwemizwa ngemuva kokuwa kweqhwa. (Nansi indlela yokuvimbela nokwelapha i-SAD.) "Ngaphezu kwalokho, ungase uzwe ukuqhekeka kweqhwa futhi ubone oklebe bentweza emanzini ashisayo," kusho uDkt. Rosenthal. Kuyithuba elihle lokwamukela bonke ubusika okufanele banikele ngalo.

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