Izinzuzo eziyi-13 Zokusebenza Ekuseni

-Delile

• Izinzuzo
• 1. Zimbalwa iziphazamiso
• 2. Shaya ukushisa
• 3. Ukukhetha ukudla okunempilo
• 4. Ukuqapha okwengeziwe
• 5. Amandla amaningi jikelele
• 6. Ukugxila okungcono
• 7. Isimo esingcono
• 8. Sekela ukulahlekelwa isisindo
• 9.Ukulawulwa kwesifiso
• 10. Umsebenzi owandisiwe jikelele
• 11. Ukulawulwa kweglucose yegazi
• 12. Ukuphathwa kwengcindezi yegazi
• 13. Ukulala okuthuthukisiwe
• Ingabe kufanele udle ngaphambi?
• Ekuseni vs. kusihlwa
• Amathiphu okuqala
• Okubalulekile

Uma kukhulunywa ngokuzivocavoca umzimba, isikhathi esihle sosuku sokungena esimisweni sokuzivocavoca yiso ongasenza ngokungaguquguquki. Wonke umuntu wehlukile. Isikhathi "esifanele" sincike ezintweni ezifana nokuncamelayo, indlela ophila ngayo, nomzimba wakho.

Ngenkathi kungekho mpendulo esayizi-eyodwa, ukusebenzisa ekuseni kusenezinzuzo ezithile. Ake sibheke izinzuzo ezingaba khona zeseshini yokuqala yokujuluka.

Izinzuzo

Uma usocingweni mayelana nokuqala inqubo yokuzivocavoca yasekuseni, cabanga ngezinzuzo ezilandelayo.

1. Zimbalwa iziphazamiso

Ukusebenza kwasekuseni kusho ukuthi awuthambekele kakhulu ekuphazanyisweni. Lapho uqala ukuvuka, awukaqali ukubhekana nohlu lwezinto okufanele uzenze zosuku. Amathuba amancane okuthola izingcingo, imiyalezo, nama-imeyili.

Ngokuphazamiseka okumbalwa, kungenzeka ukuthi ulandele ukujima kwakho.

2. Shaya ukushisa

Ehlobo, ukuzilolonga ekuseni kuzozizwa ngikhululeke ngokwengeziwe, njengoba ingxenye eshisayo yosuku ingu-10 ekuseni kuye ku-3 ntambama. Kunconywa ukugwema ukuzivocavoca ngaphandle ngalesi sikhathi.

Uma uthanda imisebenzi yangaphandle, kungcono ukuzivocavoca ekuseni kakhulu, ikakhulukazi ngezinsuku ezishisa kakhulu.

3. Ukukhetha ukudla okunempilo

Ukuzivocavoca ekuseni kungabeka ithoni yosuku olunempilo.

Ocwaningweni lwango-2018 olushicilelwe ku-, 2,680 abafundi basekolishi baphothule uhlelo lokuzivocavoca amasonto ayi-15. Isonto ngalinye lalibandakanya izikhathi ezintathu zemizuzu engama-30 ze-cardio.

Abafundi ababuzwanga ukuthi bashintshe indlela abadla ngayo. Noma kunjalo, labo ababambelela kulolu hlelo bakhetha ukudla okunempilo, njengokudla inyama ebomvu ebomvu nokudla okuthosiwe.

Ngenkathi isifundo singazange sihlolisise isikhathi esihle sosuku sokuzivocavoca, okutholakele kukhombisa ukuthi ukuzivocavoca umzimba kungakhuthaza kanjani ukudla okunempilo. Ukusebenza ekuseni kungakukhuthaza ukuthi wenze izinqumo ezinempilo usuku lonke.

4. Ukuqapha okwengeziwe

Ukuzivocavoca ekuseni kungaba ngumdlalo ongcono wokuguquguquka kwamahomoni omzimba wakho.

ICortisol iyi-hormone ekugcina uphapheme futhi uqaphile. Kuvame ukubizwa nge-hormone yokucindezela, kepha kubangela izinkinga kuphela uma kunokuningi noma kuncane kakhulu.

Imvamisa, i-cortisol iyanda ekuseni bese yehla kusihlwa. Ifinyelela esiqongweni sayo cishe ngehora lesi-8 ekuseni.

Uma unesigqi se-circadian esinempilo, umzimba wakho unganconywa kakhulu ukuzivocavoca ngalesi sikhathi.

5. Amandla amaningi jikelele

Ukuvivinya umzimba njalo kuhle kakhulu ekukhuliseni amandla nasekunciphiseni ukukhathala. Uma usebenza, umoya-mpilo nezakhamzimba kuya enhliziyweni nasemaphashini. Lokhu kuthuthukisa uhlelo lwakho lwezinhliziyo, ukukhuthazela, nokuqina okuphelele.

Ngokuzivocavoca kusenesikhathi, ungazizwa unamandla amakhulu usuku lonke.

6. Ukugxila okungcono

Ukuvivinya umzimba kuthuthukisa ukugxila nokugxila, kungakhathaleki ukuthi ukwenza nini. Kepha uma unenkinga yokugxila emini, ukuzivocavoca ekuseni kungaba ithikithi nje.

Ucwaningo lwango-2019 olushicilelwe kwiBritish Journal of Sports Medicine luthole ukuthi ukuvivinya umzimba ekuseni kuthuthukisa ukunakwa, ukufunda okubukwayo nokuthatha izinqumo.

Ocwaningweni, ababambiqhaza baqede umjikelezo wezinsuku ezingamahora ayisishiyagalombili wokuhlala isikhathi eside ngaphandle kokuhamba ngemizuzu engu-30 ekuseni ku-treadmill. Ngezinye izinsuku, bathathe namakhefu okuhamba amaminithi amathathu njalo ngemizuzu engama-30.

Izinsuku zokuzivocavoca ekuseni zihlotshaniswa nokuqondwa okungcono usuku lonke, ikakhulukazi lapho kubhanqwe namakhefu ajwayelekile.

7. Isimo esingcono

Ukuvivinya umzimba kuyikhambi lemvelo lokuxineka. Ngesikhathi sokuzivocavoca, ubuchopho bakho benza ama-endorphin amaningi, ama-neurotransmitters "azizwa kahle" ngemuva kokuphakama komgijimi. Iphinda kabili njengokuphazamisa emicabangweni ekhathazayo.

Ukuzivocavoca ekuseni kuyindlela enhle yokuqala usuku ngenothi elihle. Uzozwa futhi umuzwa wokufeza okuthile, ukukunikeza umbono wethemba losuku.

8. Sekela ukulahlekelwa isisindo

Ukuzivocavoca ngaphambi kwesikhathi kungaba ngcono kakhulu ekunciphiseni isisindo, ngokusho kocwaningo oluncane luka-2015 olushicilelwe ku-.

Esifundweni, izinsizwa eziyi-10 zivocavoca ekuseni, ntambama nantambama ngezikhathi ezithile. Abaphenyi bathole ukuthi ukushiswa kwamafutha amahora angama-24 kwakuphezulu kakhulu lapho bezivocavoca ekuseni ngaphambi kokudla kwasekuseni.

Uma ubheka ukunciphisa umzimba, ukuzivocavoca ekuseni kungasiza.

9.Ukulawulwa kwesifiso

Ngokuvamile, ukuvivinya umzimba kusiza ukulawula isifiso sakho sokudla ngokunciphisa i-ghrelin, i-hormone yendlala. Iphinde inyuse ama-hormone okusutha, njenge-peptide YY ne-peptide-1 efana ne-glucagon.

Kodwa-ke, ukusebenza ekuseni kungalawula isifiso sakho sokudla nokuqhubeka.

Ocwaningweni lwango-2012 olushicilelwe ngo, abesifazane abangama-35 bahamba esitimeleni imizuzu engu-45 ekuseni. Ngokulandelayo, abacwaningi balinganisa amagagasi obuchopho besifazane njengoba babebheka izithombe zezimbali (isilawuli) nokudla.

Ngemuva kwesonto, inqubo yaphindwa ngaphandle kokuzivocavoca ekuseni. Abaphenyi bathole ukuthi ubuchopho besifazane bunempendulo eqinile ezithombeni zokudla lapho akazange ukuzivocavoca ekuseni.

Lokhu kusikisela ukuthi ukusebenzisa ekuseni kungathuthukisa ukuthi ubuchopho bakho buphendula kanjani kuzinkomba zokudla.

10. Umsebenzi owandisiwe jikelele

Izinzuzo zokuzivocavoca ekuseni aziyeki ekuseni. Ngokusho kocwaningo olufanayo luka-2012 ku, ukuzivocavoca ekuseni kuhlotshaniswa nokunyakaza okuningi usuku lonke.

Ngemuva kokuhamba imizuzu engu-45 ekuseni, ababambiqhaza bakhombise ukwanda kokuvivinya umzimba emahoreni angama-24 alandelayo.

Uma uzama ukuphila ngendlela esebenzayo, ukuzivocavoca ekuseni kungasiza.

11. Ukulawulwa kweglucose yegazi

Ukuzivocavoca umzimba kuyingxenye ebalulekile yokuphatha uhlobo lwesifo sikashukela sohlobo 1 (T1DM). Kepha kubantu abane-T1DM, kungaba yinselele ukusebenza. Ukuzivocavoca kubeka ubungozi be-hypoglycemia, noma i-glucose ephansi yegazi.

Ucwaningo luka-2015 olushicilelwe okutholakele ukuthi ukuvivinya umzimba ekuseni kwehlisa leyo ngozi. Ocwaningweni, abantu abadala abangama-35 abane-T1DM benze izikhathi ezimbili ezihlukene zokuzivocavoca ekuseni nantambama.

Uma kuqhathaniswa nezikhathi zantambama, ukusebenzisa ekuseni kuveze ingozi ephansi yemicimbi ye-hypoglycemic ngemuva komsebenzi.

Abaphenyi bacabanga ukuthi kungenzeka ukuthi i-cortisol idlala. Ngaphandle kokuqapha okwandayo, i-cortisol ibuye isize ukulawula ushukela wegazi. Amazinga aphansi, avela kamuva ngosuku, angenza kube lula ukuthi i-hypoglycemia ithuthuke.

12. Ukuphathwa kwengcindezi yegazi

E-United States, unomfutho wegazi ophezulu, noma umfutho wegazi ophakeme. Ukuvivinya umzimba kungenye yezindlela ezingcono kakhulu zokulawula umfutho wegazi ophakeme ngokwemvelo. Kepha ngokusho kocwaningo oluncane luka-2014 olushicilelwe ku, ukuzivocavoca ekuseni kungaba yisinyathelo esihle kakhulu.

Izikhathi ezingaphezu kwezintathu ezihlukene, abantu abadala abangu-20 abanomfutho wegazi ophakeme basebenzise umshini wokunyathelisa ngo-7 ekuseni, ngo-1 ntambama nango-7 ntambama Abahlanganyeli baphinde bagqoka okwezokwelapha ukuqapha impendulo yabo yegazi.

Abaphenyi bathole ukuthi ushintsho oluhle kakhulu lomfutho wegazi lwenzeke ngezinsuku zokuzivoxavoxa zehora lesikhombisa ekuseni.

13. Ukulala okuthuthukisiwe

Ukuzivocavoca ngaphambi kwesikhathi kungaba yilokho okudingayo ukuze uthole ukuphumula okuhle ebusuku. Ucwaningo olufanayo luka-2014 lukhombisile ukuthi abantu abadala balala kangcono ngezinsuku abazilolonge ngazo ngo-7 ekuseni.

Ngemuva kokuzivocavoca ekuseni, ababambiqhaza bachitha isikhathi esithe xaxa ebuthongweni obukhulu futhi baba nokuvuswa okuncane ngesikhathi sasebusuku. Kubathathe nesikhathi esincane ukulala.

Ukuzivocavoca ngaphandle ekuseni kunikeza izinzuzo eziningi ezihlobene nokulala. Ukuvezwa kokukhanya ekuqaleni kosuku kungasiza ukukhuphula amazinga e-melatonin ebusuku.

Ingabe kufanele udle ngaphambi?

Ngenkathi usebenza ngaphambi kokudla kwasekuseni kunezinzuzo ezithile, kubalulekile ukuzinzisa ushukela wegazi ngaphambi kokuzivocavoca. Ngaphandle kwalokho, umzimba wakho uzoba nesikhathi esinzima sokufaka amandla ekusebenzeni kwakho.

Ngaphambi kokuzivocavoca ekuseni, yidla ukudla okulula okune-carbs namaprotheni. Lezi zakhi zomzimba zizonikeza amandla futhi ziqhakambise imisipha yakho yokuzivocavoca umzimba.

Ukudla okuhle ngaphambi kokuzivocavoca kufaka:

• banana nebhotela lamantongomane
• oatmeal ngobisi lwe-alimondi namajikijolo
• I-yogurt yamaGrikhi enama-apula

Yidla lokhu kudla ihora elilodwa kuya kwamathathu ngaphambi kokuzivocavoca. Ungahle udinge ukuzama ukubona ukuthi yisiphi isikhathi esisebenza kangcono kuwe.

Ngemuva kokuzivocavoca umzimba, uzodinga ukugcwalisa izitolo ze-carb namaprotheni omzimba wakho. Kungakapheli imizuzu engu-15 uzivocavoca, jabulela isidlo sangemva kokuzivocavoca, njenge:

• isangweji le-turkey nesinkwa sikakolweni nemifino
• i-smoothie ene-protein powder kanye nezithelo
• I-yogurt yamaGrikhi enamajikijolo

Ungakhohlwa ukuphuza amanzi amaningi ngaphambi, ngesikhathi nangemva kokuzivocavoca.

Ekuseni vs. kusihlwa

Ngokuvamile, ukusebenza ekuseni kungcono ngoba kulula ukuzibophezela futhi ukwenze ngaphambi kokuba izibopho zosuku zingene endleleni.

Kusihlwa, abantu abaningi bazizwa bekhathele ngemuva komsebenzi noma isikole. Kungaba nzima ukuthola ugqozi noma isikhathi sokuvivinya umzimba. Ukuzivocavoca ebusuku nakho kungakhulisa amandla, kwenze kube nzima ukulala.

Kodwa lokho akusho ukuthi ukusebenzisa kusihlwa akunazinzuzo. Izinzuzo ezingaba khona zifaka:

• Izinga lokushisa lomzimba eliphakeme. Izinga lokushisa lomzimba wakho liphakeme cishe ngo-4 kuye ku-5 ntambama. Lokhu kuhle ngoba imisipha yakho isivele ifudumele.
• Amandla andisiwe nokubekezela. Uma kuqhathaniswa nokusa, amandla nokukhuthazela kwakho kuphakeme ntambama.
• Abangane abaningi bokuzivocavoca. Kungaba lula ukuthola abalingani bokuzivocavoca ngokuhamba kosuku.
• Ukukhululeka kwengcindezi. Ngemuva kosuku olude, ukuzivocavoca kungakusiza ekuphumuleni nasekucindezelekeni.

Futhi, izikhathi ezahlukahlukene zosuku zingangcono kakhulu ezinhlotsheni ezahlukahlukene zokuvivinya umzimba. Isibonelo, i-spin class enamandla ingaba yinhle ekuseni, ngenkathi inqubo yokuphumula ye-yoga ingaba usizo kakhulu ebusuku.

Kuhle njalo ukuzivocavoca ngesikhathi sosuku okukusebenzela kangcono. Ukuvivinya umzimba ngokungaguquguquki nganoma yisiphi isikhathi sosuku kungcono kunokuzivocavoca ekuseni okungahambisani.

Amathiphu okuqala

Ngesikhathi nokubekezela, ungaqala isimiso sakho sokuzivocavoca ekuseni. Nakhu ukuthi ungakwenza kanjani lokhu kwenzeke:

• Bhala kahle. Ukuphumula okuhle ebusuku kubalulekile ukuze uvuke ekuseni. Lwela ukulala amahora ayisikhombisa kuya kwayisishiyagalombili.
• Lungisa kancane kancane isikhathi sakho sokuzivocavoca. Esikhundleni sokungena ku-6 ekuseni, hambisa kancane isikhathi sakho sokuzivocavoca ngaphambili nangaphambilini.
• Lungiselela igiya lakho lokuzivocavoca. Ngaphambi kokulala, beka izingubo zakho zokuzivocavoca, amateki nezinye izidingo zokuzivocavoca.
• Yenza isidlo sasekuseni ngaphambi kwesikhathi. Lungiselela isidlo sangaphambi kokuzivocavoca esinika amandla izolo ebusuku.
• Hlangana nomngane wokuzivocavoca. Ukwenza izinhlelo nomngani kuyindlela enhle yokuzibophezela.
• Yenza ukuzivocavoca okuthandayo. Zama izivivinyo ezintsha bese ubona okuthandayo kakhulu. Uma ukujabulela ngempela ukuzivocavoca umzimba, kuzoba lula ukuphuma embhedeni.

Okubalulekile

Uma ufuna ukuqala inqubo yokuzivocavoca umzimba, cabanga ngokuzivocavoca ekuseni. Ukuzivocavoca ngaphambi kwesikhathi kuzokusiza ukuthi uqale usuku ngamandla amaningi, ukugxila, kanye nethemba. Futhi, ngemuva kokuzivocavoca ekuseni, kungenzeka ukuthi udle uphilile futhi uthi uyasebenza usuku lonke.

Ngaphandle kwalezi zinzuzo, asikho isikhathi "esifanele" sokuzivocavoca umzimba. Isikhathi esingcono kakhulu yileso wena inganamathela esikhathini eside.