Kungani Abesifazane Abavivinya Umzimba Futhi Banamathuba Okuthi Baphuze Utshwala

-Delile

• Uqonde ngqo kusuka ku-Spinning to Happy Hour
• Uzitike Kakhulu Izolo Ebusuku, futhi Uthole Ikilasi Lokuzivocavoca Lango-7AM
• Ulandela i-Boozy Brunch nge-Workout yantambama
• Buyekeza kwe-

Kwabesifazane abaningi, ukuzivocavoca kanye notshwala kuyahambisana, ubufakazi obandayo busikisela lokho. Abantu abagcini ngokuphuza kakhulu ngezinsuku lapho beshaya ejimini, ngokusho kocwaningo olushicilelwe kulo magazini I-Psychology yezempilo, kodwa abesifazane abaphuza ngokusesilinganisweni (okusho iziphuzo ezine kuya kweziyisikhombisa ngesonto) banamathuba aphindwe kabili okuzivivinya kunontanga yabo abangaziphuziyo, ucwaningo olwenziwe eNyuvesi yaseMiami. Kuvela isigaba se-barre futhi ibha iyafana ngokuya ngobuchopho bakho. "Ukuvivinya nokuphuza utshwala kucutshungulwa ngendlela efanayo yisikhungo semiklomelo ebuchosheni," kuchaza uJ. Kokubili kubangela ukukhishwa kwamakhemikhali we-neuro-amakhemikhali anjenge-dopamine nama-endorphin. Ngakho ngokwezinga elithile, ukuphuza ngemva kokuzivocavoca kuwukuqhubekela phambili okunengqondo.

Njengoba ukuzivocavoca kwakho kuncipha, ubuchopho bakho bubheka izindlela zokwandisa umsindo, njengokuba ne-cocktail, kusho uLeasure. Ama-boot campers kanye ne-bar goers kungenzeka babe nezici zobuntu ezigqagqanayo futhi. Bobabili kungenzeka babe ngabazithathela ubungozi, bethambekele ekufuneni imisebenzi eletha lokho kugijimela kwe-endorphin. Futhi yize ungaphuza ngaphezu kwabangane bakho abangaphansi, umkhuba awubi kubi ngezinhloso zakho zokufaneleka. Eqinisweni, kunezindaba ezinhle. "Ngaphandle kokuthi uziqeqeshela umncintiswano obucayi, ukuphuza isiphuzo esisodwa noma ezimbili kanye ngesonto ngemuva kokuzivocavoca cishe ngeke kube nomthelela ekulungisweni nasekuvuseleleni imisipha," kusho uJakob Vingren, Ph.D., ongusolwazi eNyuvesi yaseNorth Texas, ofunda umphumela wotshwala ekuzilolongeni. Kwezinye izimo, utshwala bungaze bukhuphule nezinzuzo zezempilo ozithola ekusebenzeni. Abesifazane abaphuza cishe ingilazi eyodwa yewayini izikhathi ezinhlanu ngesonto futhi bezivocavoca amahora amabili kuya kwamathathu ngesonto bathuthukisa amazinga abo e-cholesterol phakathi nonyaka, ucwaningo olwethulwe e-European Society of Cardiology Congress e-Barcelona luthola. Abaphuzi be-Vino abangazange bashaye ijimu, noma kunjalo, abazibonanga izinzuzo ezinjalo zenhliziyo. Utshwala bunweba imithambo yegazi, esiza umzimba ukunciphisa izinga layo le-cholesterol embi, kuchaza umcwaningi uMilos Taborsky, Ph.D. Ngeza kulokho izinzuzo ezimiswe kahle zenhliziyo zokuvivinya umzimba-umfutho wegazi ophansi, amazinga aphezulu we-cholesterol enhle-futhi une-combo ewinayo.

Noma kunjalo, uma kukhulunywa ngokufaneleka, bonke utshwala akuwona utshwala obuhle. Utshwala buyi-caloric futhi bushintsha indlela oshisa ngayo amafutha, kusho isazi sezokudla uHeidi Skolnik, umnikazi weNutrition Conditioning, lapho esebenza khona nabasubathi abangochwepheshe. Iphinde ikudilize futhi iphazamise ukulawulwa kwemoto yakho, izinto ezimbili ezingaba yingozi impela egumbini lesisindo noma kumshini wokunyathela. Ukuze uhlale ohlangothini olunempilo lwe-equation-alcohol alcohol, nansi-nokuthi-nini-ukuphuza ezimweni ezintathu ezivamile zokuzivocavoca.

Uqonde ngqo kusuka ku-Spinning to Happy Hour

Ukwehlisa iziphuzo eziningi kakhulu kungakapheli amahora amathathu uphumile ejimini kunganciphisa ukukhiqizwa komzimba wakho kwamaprotheni amasha emisipha ngamaphesenti angama-37, kunciphise amandla akho, ngokusho kocwaningo lwephephabhuku. I-PLOS eyodwa. Ngaphambi kokuba uphuze, dla okungenani amagremu angu-25 amaprotheni (cishe inani elitholakala ku-protein shake noma ama-ounces amathathu enyama engenamafutha) ngokushesha ngemva kokuzivivinya, bese unamathela esiphuzweni esidakayo esisodwa noma ezimbili, kusikisela u-Evelyn B. Parr, umbhali oholayo wezincwadi isifundo. Uthi lokhu kuzonciphisa umphumela utshwala obunawo emisipha yakho. Kepha nangaphambi kokukhipha uhlu lweziphuzo, cela ingilazi yamanzi. Ngemuva kokuzivocavoca, uzophelelwa amanzi emzimbeni, futhi utshwala bukhuthaza umzimba wakho ukuthi ukhiphe amanzi. Ngaphandle kwe-H2O eyanele kusistimu yakho, utshwala obuphuzayo buzogijimela ngqo egazini nasezicutshini zakho, kukwenze uthambe masinyane. Mayelana nokuthi yini ephuzwayo, ubhiya uphuma phezulu. Inomthamo omkhulu wamanzi, ngakho-ke ifaka amanzi amaningi kunezinye izinketho. Eqinisweni, ucwaningo lwakamuva ku Ijenali ye-International Society of Sports Nutrition bathole ukuthi abagijimi abaphuza amanzi kanye nenani elilinganiselwe likabhiya babuyisela amanzi ngokuphumelelayo njengabagijimi ababenamanzi kuphela. Uma ukhetha ama-cocktails noma iwayini, gwema iziphuzo ezixutshiwe ezinoshukela, ezivame ukuba nama-calories amaningi.

Uzitike Kakhulu Izolo Ebusuku, futhi Uthole Ikilasi Lokuzivocavoca Lango-7AM

Iningi labantu lithi ijimu yiyona khambi elingcono kakhulu le-hangover. Iqiniso: Nakuba ukujuluka kungabukhiphi utshwala ohlelweni lwakho, "ukuzivocavoca kungakwenza uzizwe ungcono ngokwengqondo," kusho uVingren. Kepha yehlisa umoya. Utshwala bungadala ushukela osegazini ophansi, noma ngakusasa ekuseni, kukushiye uthuthumela noma ubuthakathaka, kusho uMelissa Leber, MD, umsizi kaprofesa wezifo zamathambo e-Icahn School of Medicine eNtabeni iSinayi. Iseluleko sakhe: imizuzu engu-30 kuya kwengu-90 ngaphambi kokuba uphume ngomnyango, yidla okuthile okunengxube kashukela egazini—eqinisa amaprotheni nama-carbohydrate, okufana nokusanhlamvu okunobisi noma ubhanana onebhotela lamantongomane. Bese ugeza ukudla kwakho kwasekuseni ngesiphuzo esiwuhhafu we-H20 nesiphuzo sezemidlalo esinguhhafu noma amanzi kakhukhunathi ukuze ubuyisele amanzi futhi ugcwalise ama-electrolyte akho. UVingren uncoma ukuthi ejimini, ukhetha ukuqeqeshwa amandla ngaphezu kwesigaba se-cardio; ucwaningo lukhombisa ukuthi utshwala buqeda ikhono lakho le-aerobic kodwa hhayi amandla akho. Qhubeka uphuza amanzi alula noma kunini lapho uzizwa womile, futhi uma uba nesiyezi, ikhanda elikhanyayo, noma ikhanda elibuhlungu, kubize ngosuku, uDkt.Kusho uLeber.

Ulandela i-Boozy Brunch nge-Workout yantambama

Uma uzizwa umatasa ngisho nakancane, yeqa isikhathi sakho sokujuluka, uDkt. Leber weluleka. “Uphuzo oludakayo lulimaza ikhono lakho lokunyakazisa umzimba, okungandisa amathuba okulimala ngesikhathi uzivocavoca,” echaza. Imiphumela yotshwala eqeda umswakama nayo iyakhathaza. "Uma uphelelwa amanzi, i-VO2 yakho iphezulu-ivolumu ephezulu ye-oxygen ongayisebenzisa-iyancipha, ngakho ukusebenza kwakho kuyancipha futhi unezinga elikhulayo lokukhathala kwemisipha nokucwina," kusho uDkt. Leber. Kepha uma unesiphuzo esisodwa ku-brunch naphansi okungenani izingilazi ezimbili zamanzi, futhi unehora elilodwa noma ngaphezulu ngaphambi kokuba kuqale ikilasi lakho, uzobe ulungile. Wonke umuntu wenza utshwala ngokuhlukile, noma kunjalo, ngakho-ke uDkt Leber uphakamisa ukuthi ulalele umzimba wakho futhi weqe iseshini uma kukhona okuzwayo.

Buyekeza kwe-