Izinzuzo Zokuzivocavoca Kusimo Sezulu Esibandayo — kanye Nendlela Yokukwenza Ngokuphepha

-Delile

• Izinzuzo Zezempilo Zokusebenza Kwangaphandle Kwasebusika
• Indlela Yokukhululeka Ekupholeni
• Indlela Yokugqokisa Ukujima Kwakho Kwasebusika
• Izembatho Zakho
• Amehlo akho
• Ubuso bakho
• Buyekeza kwe-

Kungakhathaliseki ukuthi uchitha usuku uhamba ngezinyawo emizileni yezintaba noma ihora ugijima uzungeze indawo yakho embozwe iqhwa, ukusebenzisa ubusika ngaphandle okukhulu kungaguqula imizwa yakho nengqondo yakho.

“Sithole ukuthi abantu ababona ubusika njengobugcwele ithuba futhi hhayi isikhathi esinqunyelwe sonyaka baba nenhlalakahle enkulu: Babenemizwa emihle, beneliseka ngokwengeziwe empilweni, futhi bekhula ngokwengeziwe,” kusho uKari Leibowitz, Ph.D. ., isazi sokusebenza kwengqondo seStanford esafunda izinzuzo zengqondo zokwamukela ubusika eNorway.

Iseluleko sikaLeibowitz sokuvuna le nzuzo yokusebenza ebusika - kanye nedlanzana labanye? Zibonakalise ukuthi ungakwazi ukunqwabelanisa futhi ube nesikhathi esimnandi ngaphandle ukuze wenze umkhuba. Lapha, ezinye izinzuzo zezithukuthuku ezibandayo, nokuthi ungazithola kanjani ngaphandle kokumisa ukukhishwa kwakho.

Izinzuzo Zezempilo Zokusebenza Kwangaphandle Kwasebusika

Isenzo nje sokuzivocavoca okubandayo sikhuthaza umzimba ukuthi ukhulule inhlanganisela ebizwa ngokuthi i-irisin, ekhulisa ukushiswa kwamafutha ngenkathi ithuthukisa umsebenzi ohlelweni lokuvuza lobuchopho. “Ukusebenza uphephile emakhazeni kuhlanganisa izimbangela ezimbili zokukhishwa kwe-irisin, ukuzivocavoca umzimba nokuqhaqhazela. Ukufinyela kwemisipha yakho kokubili kubangela lokhu,” kusho isazi sokusebenza kwengqondo uKelly McGonigal, Ph.D., umbhali wezincwadi Injabulo Yenhlangano. "Kuphephile ukucabanga ukuthi ukujima kwangaphandle - njengokugijima kwemizuzu engu-20 noma ikilasi lekamu lokuqeqeshwa kwangaphandle - kwanele ukuzuza." Futhi lapho amazinga akho e-irisin ephakanyisiwe, ugqozi lwakho nalo luyakhula.

Ngaphezu kwalokho, umzimba wakho unomshini wokufudumeza umnyombo wakho ngokuguqula amafutha omzimba avamile - angasebenzi ngokuthi avele ahlale lapho - abe yilokho okubizwa ngokuthi amafutha ansundu, asebenza ngokusebenza kwe-metabolic futhi empeleni ashisa amakholori. "Ukuvuselelwa okubangelwa amakhaza kwezicubu ezinsundu ze-adipose kungenzeka emahoreni amabili okuchayeka kwamakhaza," kusho uRobert H. Coker, Ph.D., uprofesa wesayensi yezinto eziphilayo e-University of Alaska Fairbanks. (Ochwepheshe abakwazi ukukhomba ukuthi ngabe umoya uphansi, umphumela ushesha ukubaselwa ngaleso sikhathi.)

Futhi ukusebenza kwalawo mafutha ansundu kuzohlala kuphakanyisiwe okungenani ihora elilodwa ngemuva kokubuya kulolo hambo lwasebusika noma isikhathi sokushushuluza. Umphumela wenetha ukukhuphuka kwamaphesenti ama-5 ekushisweni kwakho kwekhalori okuphelele kosuku. Okwamanje, ocwaningweni lwakamuva ku Ijenali Yomhlaba Wonke Yocwaningo Lwezemvelo Nempilo Yomphakathi, inhlanganisela yokuchayeka okubandayo (okungaphansi kancane kokuqandisa) nokuzivocavoca kwatholakala ukukhuthaza ukwanda kweprotheni ethile (eyaziwa ngokuthi i-PGC-1-alpha). Lokhu kusiza ukuthuthukisa uketshezi okweqile futhi kuvikele ukukhuluphala - ngemuva kokuphuma kanye. "Singakwazi 'ukwakha' i-PGC-1-alpha ngokuhamba kwesikhathi maqondana nokuchayeka kwamakhaza," kusho uCoker. "Kusazobonakala." Noma kunjalo, umkhuba wakho uzokusiza ukuvakasha ngakunye.

Ingasaphathwa, ubusika buyisimo sezulu esikahle sokwakha amandla. "Ngihlala ngithanda ukubanda kunokushisa ukuze ngiziqeqeshe," kusho umgijimi osezingeni eliphezulu uMary Cain, umphathi womphakathi waseNew York wohlobo lweTracksmith. "Ukushisa kukhawulela lokho ongakwenza, kepha ukuwa nobusika kuyithuba lokwamukela ukuzama ukuhamba amabanga amade." Ngakho-ke uma ukugijima kwakho okujwayelekile noma ukugibela noma ukuqwala izintaba kuyimizuzu engama-30, yakha lokho kube imizuzu engama-40 noma engama-50. “Bangase bazizwe bengcono emakhazeni,” kusho uCain.

Futhi uma kuyisikhathi seqhwa, vumela iswishi endaweni yakho ejwayelekile ikukhuthaze - kunokuba uvimbele - wena. "Ngishintsha izinto ebusika ngeqhwa," kusho uMirna Valerio, umgijimi we-ultrarunner noMerrell ohlala eVermont. "Usaqhubekela phambili, kodwa umzimba wakho kufanele usebenze kanzima ukuze uhambe - noma ugijime uma usebenzisa izicathulo zeqhwa - ngokusebenzisa ukuthungwa nesisindo seqhwa."

Indlela Yokukhululeka Ekupholeni

Umbono wakho wokushisa nokuthi uzizwa ukhululekile kangakanani ngaphandle uvela ekuzweleni kwesikhumba sakho. Lapho ushaya umoya obandayo, imithambo yegazi yakho iyacinana emaphethelweni akho ukuze uzame ukunciphisa izinga lokushisa olahlekelwa kulo endaweni ezungezile, kusho uJohn Castellani, Ph.D., isazi sokusebenza komzimba e-U.S. Army Research Institute of Environmental Medicine. "Njengoba uhlangabezana kaningi namakhaza ngokwenza umkhuba wokuba ngaphandle, leyo mpendulo yokucinana ifiphele, okusho ukuthi empeleni ungathola ukugeleza kwegazi okwengeziwe namazinga okushisa esikhumba aphakeme ngalo lelo zinga lokushisa lomoya," kusho uCastellani. Ukuhumusha: Lapho uphuma kaningi uyojima ebusika, yilapho kuba nokunethezeka okwengeziwe futhi uzojwayela ukubanda ngokushesha kunalabo okuwukuphela kwedosi yabo okuwubude bemizuzu emihlanu ukusuka emnyango uye kumgwaqo oshayelayo.

Noma ngabe ungumakadebona wesimo sezulu esibandayo, uzofuna ukulungiselela umzimba wakho ukuzilolonga ebusika ngokwenza okunye ukunweba okunamandla noma okunye ukufudumala lapho usesendlini ukuze uthole ukushisa komzimba okuncane. Ngaleyo ndlela, uzolungela ukwenza umzuzu lapho uphumela ngaphandle. Futhi ukuvimba ukuthi ume futhi uhambe uhambo olude, olubandayo uye ekhaya, yenza ukujima kwakho kwasebusika kube ukuphuma nokubuyela emuva, kusho uCastellani. “Uma ujwayele ukwenza amamayela amane, khipha imayela elilodwa uphinde ubuye izikhathi ezimbalwa,” usho kanje.

Indlela Yokugqokisa Ukujima Kwakho Kwasebusika

Izembatho Zakho

Umthetho wesithupha: Zilungiselele ukuze ubande kancane njengoba uqala lokho kulolonga ebusika. "Isibonelo, uma usebenza ngaphandle emazingeni okushisa angama-40- kuya kwangu-50, ungqimba lwesisekelo olunejakhethi ekhanyayo namagilavu ​​cishe luzonethezeka, ikakhulukazi uma usufudumele," kusho uLaura Zimmerman, umqondisi wezembatho nezinye izinsimbi. kaMerrell.

Ukusuka lapho, uthi, engeza isici sokufudumala kuwo wonke amazinga okushisa angama-degree angu-10: “Ngaphansi kwama-degree angu-40, engeza isigqoko nebhantshi elifudumele noma ibhulukwe. Ngezansi kwama-degree angama-30, engeza isendlalelo esiphakathi nendawo ngaphansi kwejakhethi engamelana namanzi. Ngaphansi kuka-20 ° F, engeza igobolondo lasebusika nokufakwa okusindayo emaphethelweni akho. ” Uthola isithombe. (Kuhlobene: Zingaki Izendlalelo Okufanele Uzigqoke Ngesikhathi Ugijima Ebusika?)

U-Helly Hansen Tech Crew LS $30.00 uyithenge e-Amazon

Manje, mayelana nalesosendlalelo sesisekelo. "Okubaluleke kakhulu ukuthi ube noqweqwe lokuphefumula oluhlala eduze kwesikhumba sakho ukubamba ukufudumala emzimbeni wakho," kusho uLaura Akita, umphathi womkhiqizo weqhwa labesifazane kanye negiya lokugibela eNorth Face. "Ama-knits azobamba imfudumalo kangcono kunokwelukiweyo." Zama uHelly Hansen's Tech Crew LS (Thenga It, $ 30, amazon.com) ngongqimba olula noma i-North Face's Ultra-Warm Poly Crew (Thenga yona, $ 80, amazon.com) ngokufudumala kwezinga lokushushuluza - zombili ziyaphefumula, ziyajuluka- ukukhotha izintambo eziningi. (Ngenkathi ungeza lawo ma tee enqoleni yakho, ungakhohlwa ukuqoqa amagiya ahlanganisiwe we-waffle.)

INorth Face 50/50 Down Hoodie $ 475.00 uyithenga iNorth Face

Ngokuqondene nongqimba lwakho lwangaphandle, okuhle ukuthola “okungadingeki ukukhumule,” kusho u-Akita - njengejakhethi ephansi engakwazi nokuphefumula. I-North Face engu-50/50 (Buy It, $475, thenorthface.com) kanye neJacket ye-Ridgevent Thermo ye-Merrell (Buy It, $100, merrell.com) anemicu ephefumulayo phakathi kwalawo agcwele phansi ukuxazulula inkinga ye-puffer. (Okuhlobene: AmaJakhethi Ahamba Phambili Okusebenza Kokubanda Kwezulu, Ngokwezibuyekezo

IMammut Ducan High GTX Women Innovative Technical Hiking Shoe $ 199.00 uyithenga e-Amazon

Uma uhamba ngaphansi kwesimo sezulu esikahle, ungakwazi ukuqhubeka nenqubo yabo ngokushintsha kwegiya elincane: “Hhingiselana ngamabhuzu okuqwala angangeni manzi namabhulukwe angawangeni amanzi,” kusho umqondisi wokushwibeka nokuqwala izintaba u-Holly Walker, inxusa lezokuphepha le-Mammut. Ukukhetha kwakhe: Isihlangu se-Mammut esingenamanzi seDucan High GTX Women Innovative Technical Hiking (Buy It, $ 199, amazon.com) kanye namanzi okuxosha amanzi, igobolondo elithambile le-Macun SO (Thenga, $ 159, amazon.com)

Amehlo akho

Njengoba umboza ikhanda nozwane, khumbula ezinye izici ezibalulekile odinga nokuzivikela, okungamehlo akho. "Izinselele zamehlo ebusika zihlanganisa ukukhanya okwandayo nokukhanya okukhanyayo okuvela ezinhlangothini eziningi," kusho uJim Trick weMarblehead Opticians eMassachusetts. (FYI, amehlo akho * angashiswa yilanga.)

Ngalokho, ama-shades akho adinga ukufana nalawo asetshenziswa ekuhambeni ngomkhumbi: i-polarized ukunciphisa i-glare futhi, okubaluleke kakhulu, ukugoqa eduze nobuso bakho ukuze uvimbele ukukhanya. "Ukukhanya kwemvelo yakho kuzophinde kukuqondise ekukhetheni umbala welensi ongcono kakhulu," kusho uDiego de Castro, umqondisi omkhulu wezokukhangisa emhlabeni eMaui Jim. Ilensi empunga izovimba ukukhanya okuthe xaxa futhi igcine imibala ibe yimbi kunazo zonke lapho kunelanga eliningi nokukhanya okukhulu. "Ngeke bavimbe imisebe ye-UV eminingi kuneminye imibala, kodwa kuzoholela ekunciphiseni kancane," kusho uTrick. I-Twin Falls shades kaMaui Jim (Ithenge, $ 230, amazon.com) maka wonke amabhokisi.

Ubuso bakho

Ukuze uvikele umbala wakho, gqoka isikrini selanga esibanzi nge-SPF 30 noma ngaphezulu, umboze sonke isikhumba esidaluliwe, kufaka phakathi izindawo ezivame ukukhohlwa njengezinwele nezindlebe, kusho udokotela wesikhumba uMelissa Kanchanapoomi Levin, MD, a Umumo Ilungu leBrain Trust. "Iqhwa likhombisa kuze kufike kumaphesenti angama-80 okukhanya kwelanga kwe-UV, ngakho-ke uthola imisebe yelanga kabili - kanye ukusuka phezulu futhi okwesibili kusukela ekukhanyeni," usho kanje.

IShape Magazine, kaJanuwari / Februwari 2021

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