Ungabuphuza Kangakanani Utshwala Ngaphambi Kokuba Buqale Ukuvuthisa Ukuqina Kwakho?

-Delile

• Umzimba Wakho Ebhodweni
• Kwenzekani Uma Uphuza Ngemuva Kokuzivocavoca
• Xosha Ukuphela Kwamanzi
• Imoshwe Ngamakhalori
• Kuyini Ukubekezela Kwakho?
• Umugqa Ophansi Ku-Booze
• Buyekeza kwe-

Uma ucabanga ukuthi bonke abantu abaya ejimini ngamantongomane ezempilo abaphuza kuphela ingilazi yewayini elibomvu noma i-vodka ngokukhama kukalamula, uzobe uphutha kakhulu. Njengeqembu, abavocavoci beziphuzo baphuza kakhulu kunabantu abangayijimi, ngokusho kocwaningo olwenziwe yi-University of Miami. Futhi umkhuba wokuhlanganisa utshwala nokuvivinya umzimba ufinyelela kude kunokuhlanganyela nje ngehora lenjabulo noma amabili. Izitudiyo zihlinzeka ngebha yewayini yangemuva kwe-barre, imijaho yezifundo zezithiyo ihalalisela abaqedile ngokuphuza okubandayo, futhi i-yoga yewayini ayilindi nokuqeda ukujima ngaphambi kokuthela utshwala.

Ngabe lokho kusho ukuthi utshwala nokuzivocavoca kuyahambisana kanye nevodka nesoda? Futhi ungaphuza malini ngaphambi kokuba imfanelo yakho iqale ukuhlupheka? Sikhulume nobuhle obubili-futhi sethemba ukuthi izimpendulo zabo bezingezona iziphithiphithi eziphelele.

Umzimba Wakho Ebhodweni

Ukuze uqonde ukuthi utshwala bukuthinta kanjani ukufaneleka kwakho, okokuqala udinga ukuqonda ukuthi utshwala buwuthinta kanjani umzimba wakho uwonke. Ukuphuza kuphela ubhiya, iwayini, noma i-whisky kuzohlala emzimbeni wakho cishe amahora amabili, futhi isibindi sakho sizokwenza umsebenzi omningi wokuqeda utshwala bube yi-acetic acid, kusho uKim Larson, RDN, umnikazi weTotal Body Seattle futhi umkhulumeli wesifazane we-Academy of Nutrition & Dietetics. Kodwa uma utshwala bungena egazini ngesisu, buzofika cishe kuzo zonke izitho zomzimba wakho.

Kungakapheli nemizuzu emingaki, utshwala buzofinyelela ebuchosheni bakho lapho buthinta khona ukwahlulela, kubambezela ukusebenza kwengqondo, futhi kuthinte imizwa, kuchaza uPaul Hokemeyer, Ph.D., isazi sokusebenza kwengqondo semilutha esise-NYC. Ingasaphathwa-ke, ithinta ukusebenza kwemoto futhi ishintsha indlela osabela ngayo ku-stimus, kusho uHokemeyer.

Futhi awudingi ukuphuza uze ufike ezingeni lesifo esinamafutha esibindi (isimo esivela ekuphuzeni ngokweqile ngokuhamba kwesikhathi) kubo bonke lobo busuku be-barre-to-bar ukuqala ukuthatha umthwalo empilweni yakho ... ne-1 yakho rep max.

Kwenzekani Uma Uphuza Ngemuva Kokuzivocavoca

Shaya lelo kilasi le-boot-camp kanzima ngendlela ofuna ngayo, kodwa uma uliqokomisa emugqeni ngemuva kwalokho, awusoze wakha impango yamaphupho akho. Utshwala bunyakazisa amahomoni akho kanye nokusabela kokuvuvukala ekuzilolongeni, okwenza kube nzima kakhulu ngomzimba wakho ukulungisa nokululama ezinyembezini zemisipha ezincane ezenzeka ngesikhathi sokuqeqeshwa, kusho u-Hokemeyer. Ukuze ubone lezo zinzuzo, umzimba wakho udinga ukuzilungisa lezo zinyembezi futhi ubuye ukhule ngamandla. Kepha uma kubandakanyeka utshwala, umzimba wakho umatasa kakhulu uhlanganisa utshwala esikhundleni salokho noma uyalulama kulolo hlobo lokuzivocavoca, kusho uLarson.

Futhi uthole lokhu, isifundo esisodwa seNorthwestern Medicine sithole ukuthi ungaphuza utshwala obuningi ezinsukwini ozivocavoca ngazo. Futhi, imiphumela emibi yotshwala ekulungisweni kwemisipha nasekuthuthukisweni iphindaphindeka uma ubamba ubhiya kunokuba uphethiloli ofanele wokuzivocavoca njengamaprotheni, ama-carbs namafutha, kusho uLarson. (Uma udweba kungenalutho kulokho wena kufanele dla, hlola umhlahlandlela wethu wezinto ezingcono kakhulu zokudla ngemuva kokujima kwakho konke ukujima.)

Ukusebenza kanzima kudonsa izitolo ze-glycogen (funda: amandla) emzimbeni wakho, futhi ukuphuza kuthikameza leyo nqubo yokuvuselela nokuvuselela amandla. Isayensi ibonise ukuthi abasubathi abaphuza utshwala okungenani kanye ngesonto banamathuba aphindwe kabili kunalabo abangaphuzi okulimala, abacwaningi bekhomba "umphumela we-hangover" wotshwala, okunciphisa ukusebenza kwezemidlalo.

Xosha Ukuphela Kwamanzi

Uyazi kakade ukuthi ulahlekelwa amanzi nama-electrolyte ngokujuluka uma uzivocavoca, okungabangela ukuba nesiyezi nokuphelelwa amandla kwamanzi.(BTW, nakhu ukuthi angakanani amanzi okufanele uwaphuze ngesikhathi nangemva kwekilasi le-yoga elishisayo.) Kodwa akukho lutho olukhalayo ngokuphelelwa amanzi emzimbeni njengenhlanganisela yokuzivocavoca notshwala, kokubili okuye kwaboniswa kabanzi ukwandisa ukulahlekelwa uketshezi, kusho u-Hokemeyer.

Ukuphuza utshwala kubambezela ukululama ngemva kokuzivocavoca, ngokwengxenye ngokubambezela ukubuyisela amanzi emanzini, okungase kuphazamise ukusebenza, kusho uLarson. Kodwa-ke, akubona bonke ochwepheshe abavumelana ngaleli phuzu. Eqinisweni, ucwaningo luye lwathola ukuthi ukuphuza ubhiya ngemva kokuzivocavoca okunzima kwakwanele njengethuluzi lokuqeda amanzi emzimbeni, noma okungenani, ukuphuza kwakungenayo impendulo efanayo ye-diuretic ngemva kokuzivocavoca njengoba bekungaba nganoma ibuphi ubusuku nje.

Akunandaba, lapho ukuvuselelwa kabusha kubambezeleka ngemuva kokuzivocavoca, imisipha ilulama kancane futhi i-glycogen ibuyiselwa kancane, zombili ezingaphazamisa ukusebenza ngokujwayelekile, futhi ikakhulukazi ezinsukwini ezilandelanayo zokuqeqeshwa, kusho uLarson.

Ukuphuza amanzi emzimbeni notshwala akuyona nje inkinga ngemuva kokuzivocavoca, kepha kuthatha inani elikhulu ohlelweni lwakho lokuqina uma uke waba sebusuku kakhulu ngosuku ngaphambi ukuqeqeshwa, futhi. Ukuphela kwamanzi emzimbeni okubangelwa utshwala kunganciphisa ukusebenza ngamaphesenti ayi-10 noma ngaphezulu, usho kanjalo. Lokhu kungenxa yokuthi ukuzivocavoca lapho i-hungover kunciphisa nokutholakala kukaphethiloli we-glucose ngesikhathi sokuzivocavoca, okusho ukuthi mhlawumbe uzokoma futhi babe namandla amancane. Ngezansi: Noma ngabe ubude besikhathi, isivinini, noma amandla, ukuqina kwakho kuzohlupheka.

Imoshwe Ngamakhalori

Uma unempilo, kungenzeka ube ekudleni okunempilo. Ngenkathi ungekho umthetho othi uma uphakamisa udinga ukubala ama-macros akho, mhlawumbe awufuni ukuchitha amakhalori akho ansuku zonke ngokudla okungenamsoco noma ukudla okungenamsoco. Futhi, kahle, utshwala bugcwele amakholori angenalutho. Lokho kungenxa yokuthi azikho izakhamzimba ezizuzisayo ngophuzo oludakayo, futhi ngisho nesiphuzo esisodwa nje kuphela esingaqeda ama-calories (kanye noshukela) okungadingekile, kusho uLarson. (Hamba uyothenga: Ukudla Okunempilo Okungu-20 Okukunikeza Wonke Umsoco Owudingayo)

Nakuba abanye abasubathi bengase bazame ukuzungeza lo mthetho ngokuphuza isiphuzo esinekhalori ephansi njenge-tequila, imiphumela yotshwala ekululameni kwezemidlalo iyafana, kusho uHokemeyer. “Utshwala buwutshwala,” usho kanje.

Kuyini Ukubekezela Kwakho?

Ngokusobala, kunomngcele womdlali ngamunye lapho utshwala buba yingozi ekusebenzeni kwe-aerobic (isb., Kwenza ikilasi le-HIIT lizizwe lingenabuntu futhi ibhayisikili lizizwe libuhlungu), ngokusho kocwaningo. Akumangazi ukuthi lowo mkhawulo uhlukile kuwo wonke umuntu, kusho uHokemeyer.

Ukuze uthole ukuthi bungakanani utshwala ongabuphuza (hhayi nje ngesikhathi esisodwa, kodwa ngokujwayelekile) ngaphambi kokuthi buqale ukuxova imigomo yakho yokufaneleka, uthi kulula njengokulandelela ukuqhubeka kwakho. "Uma ungashayi amamaki akho esikhathini esinqunyiwe, uzodinga ukubheka ukukhetha kwakho indlela yokuphila (futhi ukuphuza utshwala kufanele kube phezulu kwalolo hlu)," usho kanje. Uma ungathanda ukungafundi ngokuzama noma ngamaphutha, umthetho wesithupha wokuphuza utshwala ngokusesilinganisweni isiphuzo esisodwa ngosuku kwabesifazane, kusho uLarson. Ngaphezu kwalokho, khumbula ukuthi utshwala buthinta abesifazane ngokwehlukile kunabesilisa, okusho ukuthi ucubungula utshwala ngokwehlukile futhi usheshe udakwe, noma ngabe uphuza inani elifanayo, ngokusho kokubika ku-What Young Women Need to Know About Alcoholism.

Umugqa Ophansi Ku-Booze

Ngabe ukuzimisela ngokuzivocavoca umzimba kwakho kusho ukuthi udinga ukuthuka utshwala ngokuphelele? Ukoma kuzokusiza ukuthi uhlale uthrekhi futhi usesimweni sokusebenza okuphezulu, kepha akukhona okungokoqobo kubadlali abaningi bansuku zonke. Ezinye izikhombisi zokukhawulela kokubili i-hangover nemiphumela yokuphumula ebusuku emzimbeni wakho kubandakanya ukukhetha iziphuzo ezinokuqukethwe okuphansi kotshwala, ukuphuza iziphuzo ezimbalwa ngokulandelana, nokuqinisekisa ukuphuza amanzi amaningi ngesikhathi nangemva kobusuku.

Ukuba nesiphuzo ngezikhathi ezithile noma ezimbili ngemuva kokuzivocavoca umzimba kuyindlela emnandi yokuzelapha ngemuva kweTabata egcwele i-burpee, futhi ngeke ikuphazamise ngokuphelele ukuqhubeka kwakho ngaphandle uma usohlelweni lokuqeqeshwa olwenzelwe ngokukhethekile umncintiswano noma umncintiswano wamandla. Uma uwela kuleso sigaba sakamuva, uxolo, kodwa kungcono uhlale ungekho obishini kuze kube ngemva kokuchoboza lowo mgomo. Futhi khumbula, uma uzophuza, qiniseka ukuthi unaka kakhulu nokudla kwakho, ungeza izithelo nemifino enempilo eminingi, amaprotheni anciphile, okusanhlamvu okuphelele, kanye namafutha anempilo ukulinganisela lobo phuzo.

Buyekeza kwe-