Ungawuqeqesha Kanjani Umzimba Wakho Ukuzwa Ubuhlungu Obuncane Lapho Usebenza

-Delile

• 1. Phuza ikhofi preworkout.
• Ukuzivocavoca ekukhanyeni kosuku.
• 3.juluka nabangani.
• 4. Khulisa umfutho.
• 5. Phuza ingilazi yewayini.
• 6. Lala njengengane.
• Buyekeza kwe-

Njengowesifazane okhuthele, awuyena owazi ama-postworkout aches nezinhlungu. Futhi yebo, akhona amathuluzi amahle okubuyisela ongathembela kuwo, njengamarola egwebu (noma lawa mathuluzi okuthola kabusha amahle) nokugeza okushisayo. Kodwa ake ucabange uma ungakwazi ukuqeqesha umzimba wakho ukuthi udambise ubuhlungu ngokwawo futhi uqale (futhi ulandelele ngokushesha) inqubo yokuphulukisa.

Ngokwezifundo zakamuva, unga. Noma nini lapho ulinyazwa- imisipha ibandakanya-uhlelo lwakho lukhipha ama-peptide emvelo e-opioid, kusho uBradley Taylor, Ph. D., umcwaningi wezinhlungu ezingamahlalakhona kanye noprofesa wezomzimba e-University of Kentucky College of Medicine. Lezi zinto, ezibandakanya ama-endorphin okuzizwa kahle, ukunamathela kuma-opioid receptors ebuchosheni, ukuqeda ubuhlungu bakho futhi kukwenze uzizwe ugxile futhi uzolile.

Uma uke wawa ngesikhathi ugijima futhi wamangala ukuthi uzizwe ungakhululekile kangako ngamakhilomitha ambalwa alandelayo, ngokwesibonelo, leso bekuyisibonelo samandla akho emvelo okuphulukisa asebenzayo; amakhemikhali avikela izinhlungu agcwala ebuchosheni nasemgogodleni wakho, bese uqinisa umzimba wakho ebuhlungwini bese ugxilisa ingqondo yakho.

Ochwepheshe bathola ukuthi sinokulawula okuningi lokhu kusabela kunalokho ebesikucabanga, okusho ukuthi kunezindlela zokungena kulezi zinhlungu zemvelo futhi siqinise amandla abo noma nini lapho ubadinga. Nakhu esikwaziyo manje.

1. Phuza ikhofi preworkout.

I-caffeine inciphisa ubuhlungu bemisipha, ikuvumela ukuthi uzicindezele kanzima ejimini, imibukiso emisha yocwaningo. Abantu abadle le mali ngezinkomishi ezimbili noma ezintathu zekhofi ngaphambi kokuhamba ngebhayisikili kanzima imizuzu engama-30 babike ukuthi bezwa ubuhlungu obuncane emisipheni yabo yama-quad kunalabo abangenayo i-caffeine, ngokusho kocwaningo olwenziwe yi-University of Illinois e-Urbana-Champaign.

"I-caffeine ibophezela kuma-adenosine receptors, atholakala ezindaweni zobuchopho ezilawula ubuhlungu," kusho uRobert Motl, Ph.D., umcwaningi oholayo. Usikisela ukuphuza inkomishi noma ezimbili ngehora ngaphambi kokuzivocavoca ukuze usebenzise inzuzo.

Ukuzivocavoca ekukhanyeni kosuku.

Imisebe ye-UV ikhulisa ukukhiqizwa komzimba wakho kwama-neurotransmitters, amanye awo angasiza ekuphathekeni kabi. Ubuhlungu bokubuyela emuva bancishiswa ngemuva kwezikhathi ezintathu kuphela zemizuzu engama-30 yokwelashwa okukhanyayo okukhanyayo, isifundo ephephabhukwini Imithi Yezinhlungu Kutholakele, futhi ababhali bathi ungathola nomphumela ofanayo ekukhanyeni kwemvelo kwangaphandle futhi. Olunye ucwaningo lubonisa ukuthi abantu abalulama ekuhlinzweni emakamelweni anelanga bathatha imithi yezinhlungu engaphansi ngamaphesenti angu-21 ngehora kunabantu abasemagunjini amnyama. Ukukhanya kwelanga kungase kukhuphule ukukhiqizwa komzimba wakho kwe-serotonin, i-neurotransmitter eye yaboniswa ukuthi ivimbe imigudu yobuhlungu ebuchosheni.

3.juluka nabangani.

Ukuletha umngani esigabeni se-Spin kungahle kube nobuhlungu obubuhlungu obanele ukwenza ukujima kwakho kuphumelele ngokwengeziwe. (Yengeza lokho ohlwini lwezizathu zokuthi kungani ukuba nomngane wokufaneleka kuyinto engcono kakhulu eyake yaba khona.) Kokunye ukuhlola okwenziwa uRobin Dunbar, Ph.D., uprofesa wokuziphendukela kwemvelo e-University of Oxford, abantu ababegwedla nozakwabo abayisithupha. okwemizuzu engama-45 bakwazi ukubekezelela ubuhlungu isikhathi eside kakhulu kunalokho ababekwenza lapho begwedla bodwa. Sikhipha ama-endorphin amaningi lapho senza imisebenzi evumelanisiwe, kusho uDunbar. Nakuba ososayensi bengenaso isiqiniseko sokuthi kungani, kusho ukuthi ungasebenza isikhathi eside nangokwengeziwe. "Ngisho nokukhuluma nje nabangani kudala ukukhululwa kwama-endorphin," kusho uDunbar. "Umphumela we-opiate ovelayo ukhulisa umkhawulo wakho wezinhlungu jikelele, ngakho-ke ngeke uzwele ekulimaleni, futhi kukwenze umelane nezifo futhi."

4. Khulisa umfutho.

Ukuvivinya umzimba kukhipha ama-endorphin ukudambisa izinhlungu nokukhulisa imizwa-siyakwazi lokho. Kodwa uhlobo lokuzivocavoca lubalulekile. (Bheka: Kungani ukuphakamisa isisindo kunganginiki ukujaha kwe-endorphin kwangemva kokusebenza engikulangazelelayo?) "Ukuzivocavoca okungcono kakhulu kokukhishwa kwe-endorphin kuwumsebenzi oqinile kanye/noma othatha isikhathi eside," kusho uMichele Olson, Ph.D., uprofesa we-adjunct we isayensi yezemidlalo eHuntingdon College e-Alabama. "Yenza ama-bouts-sprints aqine kakhulu, ama-plyos, ugijima i-PR-imayela elilodwa noma i-cardio esheshayo isikhathi eside kunokuvamile."

Okuhlukile: Uma unemilenze ebabayo noma i-glutes, ukugijima okukhulu noma ama-plyos kubenza balimale kakhulu. Uma kunjalo, u-Olson uncoma ukuzivocavoca okunamandla kakhulu okuhlose imisipha ebuhlungu. "Thatha ukuhamba ngamandla noma wenze ukuphotha okuncane," esho. "Uzozwa ukukhululeka kobuhlungu ekusakazeni okwandayo, okuletha umoya-mpilo namaseli amhlophe egazi ezindaweni ezizolulama ngokushesha."

5. Phuza ingilazi yewayini.

Uma uthanda i-vino, sinezindaba ezinhle. Ziphuze kancane futhi uzoqala ukupompa ama-endorphin namanye ama-peptide emvelo e-opioid, ucwaningo oluvela e-Douglas Mental Health University Institute luthola. Kugcine kumaphakathi-cishe isiphuzo esisodwa noma ezimbili ngosuku-ukuze uthole inzuzo, kusho ochwepheshe. (Ungakhohlwa mayelana nazo zonke lezi zinzuzo zezempilo zewayini.)

6. Lala njengengane.

Ukungalali ngokwanele kungenza ukujima okunzima kubonakale kukubi. Lesi yisinqumo esivela kubacwaningi abacele abantu ukuthi bacwilise izandla zabo emanzini abandayo imizuzwana engu-106. Amaphesenti angama-42 alabo abazibiza ngokuthi bayinkinga yokulala bathathe izandla zabo kusenesikhathi, uma kuqhathaniswa namaphesenti angama-31 abanye. (Nazi izindawo zokulala ezingcono kakhulu (futhi ezimbi kakhulu) zempilo yakho.) Ososayensi abazi ukuthi kungani ukuntuleka kuka-z kwandisa ukuzwela kobuhlungu, kodwa u-Taylor uthi kungase kube nokuthile okuhlobene neqiniso lokuthi ukucindezeleka, ukukhathazeka, nokucindezeleka kukhuphuka lapho asilali, futhi zonke lezo zinto zingaphazamisa uhlelo lwe-opioid.

Buyekeza kwe-