Iindlela ezi-6 zokuLawula ukuLungelwa kwakho koBusuku

Umxholo

• Qala emva kokutshona kwelanga
• Yakha unyamezelo
• Ukwahlula isidlo sakho sangokuhlwa
• Musa ukuzibamba
• Khupha amandla akho
• Khanyisa ebusuku
• Uphengululo lwe

Xa abantu bezilolonga ngokuhlwa, bayakwazi ukuya kwiipesenti ezingama-20 ngaphezulu kunasekuseni, uphando kwincwadi leyo I-Physiology esetyenzisiweyo, isondlo, kunye neMetabolism ifunyenwe. Umzimba wakho unamandla amakhulu okuvelisa amandla ngokuhlwa, ngenxa yokonyuka okukhawulezayo kweoksijini okusindisa i-anaerobic yomzimba wakho ixesha elide, kunye nomthamo wakho we-anaerobic (ungakanani amandla onokuvelisa ngaphandle kokusebenzisa ioksijini) ikwincopho yayo koku ixesha, kuchaza uDavid W. Hill, umbhali wesifundo. Ukuzilolonga ebusuku kukwanokwanda okukhulu kumanqanaba e-cortisol kunye ne-thyrotropin, iihomoni ezimbini eziyimfuneko kwimetabolism yamandla, kunabantu ababezilolonge nangaliphi na elinye ixesha lemini, ngokutsho kweYunivesithi yaseChicago. Xa i-cortisol isebenza phezulu imini yonke ngenxa yoxinzelelo, inokunyusa ukugcinwa kwamafutha esiswini. Kodwa ngexesha lokuzilolonga, i-cortisol yenza i-180, iba yihomoni etshisayo njengoko isaphuka ngokuchanekileyo, utshilo uMichele Olson, Ph.D., ugqirha womzimba kwiYunivesithi yaseAuburn eMontgomery. Ngamanye amazwi, itshisa ikhalori yakho. Olunye uphononongo, kwi Ijenali yoNyango lwezeMidlalo kunye nokuPhila koMzimba, xa kuthelekiswa nabasetyhini abahamba ngokuzivocavoca ekuseni kunye nabo benza njalo ngokuhlwa kwaye bafumanisa ukuba nangona amaqela omabini ayenomlinganiselo ofanayo wekhalori yemihla ngemihla, abafazi ababehamba emva kwemini batshisa amanqatha amaninzi ngokubanzi. Ngoba? Ukuzivocavoca ngokuhlwa kunamava okucinezelwa okukhulu kwendlala kwaye kubonakala ngathi bakhetha ukutya okuneprotein etyebileyo emva kokutya, beshenxisa ukuhanjiswa kweekhalori zabo zemihla ngemihla kwakusasa; ezo ntshukumo zifunyenwe njengezikhuselayo ekunyukeni kwamafutha, utshilo u-Andrea Di Blasio, umbhali ophambili wesifundo. Landela ezi ndlela zokuba usebenze ngcono emva kobumnyama kwaye iziphumo zinokukuqinisekisa ukuba unamathele kutshintsho lobusuku.

Qala emva kokutshona kwelanga

Asingomoya nje kuphela oziva upholile ebusuku; umhlaba uyakwenza oko, utshilo uPatrick Cunniff, ilizwe elinqamlezayo kunye nomncedisi womqeqeshi kumkhondo nakwintsimi kwiYunivesithi yaseGeorgia. Xa iqondo lobushushu likwi-80s kunye ne-90s kwaye ilanga likhazimla, i-pavement kunye neengoma zinokufudumeza ukuya kuma-120 degrees. Obo bushushu buphuma emhlabeni, buwenza ubonakale ngathi ubaleka kwi-sauna, ucacisa uCunniff. Kwaye imitha yelanga ephezulu iphakamisa iqondo lobushushu lolusu lwakho, olunyanzela intliziyo yakho ukuba isebenze nzima ukuzama ukukugcina ungafudumali kakhulu, oko kususa unyamezelo lwakho, uphando olutsha kwi-European Journal ye-Applied Physiology. Ukwandisa amandla akho okuhlala kunye nentuthuzelo, hamba emva kokuhlwa.

Yakha unyamezelo

"Kuthatha kuphela iiseshoni ezintathu ukuya kwezine zomzimba wakho ukuze uvumelane nokufuma kobusuku bushushu basehlotyeni," utshilo u-Keith Baar, Ph.D. Ngaphandle kwamaqondo obushushu asezantsi, ukufuma okunxulumeneyo (ngokusisiseko, ukuba mangaphi amanzi ophethwe ngumoya) kunokuba phezulu ngokuhlwa. Oku kuveza imeko yokuncamathela: Ukufuma kubangela ukubila ngakumbi kwaye kubenzima ukuphola, ngoko ke nakuphi na ukuzilolonga kuya kuziva kunzima kunokuba kufanelekile, ngokophando kwi-European Journal ye-Applied Physiology. Nangona ixesha elisezantsi langokuhlwa lithetha ukuba unobushushu bomzimba obuncinci bokutshabalalisa indawo yokuqala, isisombululo kukuzilolonga phakathi kunye neeseshoni zokuzilolonga ezimbalwa. "Gcina isantya sakho umzuzu omnye ukuya kwimizuzwana engama-30 kancinci kunesiqhelo," utshilo uBaar; ukuba wenza imayile yemizuzu elithoba, qalisa ngemizuzu eyi-10 kwaye unyuse isantya sakho ngemizuzwana eli-15 ngeyure nganye kwezi zintathu zilandelayo.

Ukwahlula isidlo sakho sangokuhlwa

Ukufumanisa ukuba uzakutya ntoni kwaye uza kuyisebenzisa nini ipetroli kwimithambo yangokuhlwa kunokuba ngumceli mngeni. Ukujonga ukuba ukutshona kwelanga kungaqala emva kwentsimbi yesibhozo, ngaba kufuneka ucofe isidlo sangokuhlwa ngaphambi kokuba uphume? "Kungcono ukuba ube nento emalunga neekhalori ezingama-200 kunye neecarbohydrate eziphezulu ezisuka kwiinkozo, iziqhamo kunye nemifuno, okanye ezobisi; eziqulathe iprotein; kwaye iphantsi kunamafutha kunye nefayibha, kwaye ukuyitya iyure enye ukuya kwezimbini ngaphambi koko," utshilo uChristy Brissette, RDN, umongameli we-80 Twenty Nutrition. Ukuba uthanda ukutya kwicala langaphambili, oko kunokuthetha ukuba nenxalenye yesidlo sangokuhlwa ngaphambi kokuzivocavoca kwakho kunye nokunye okuseleyo. Okanye ukuba udla ngokutya kamva, khetha i-snack efana neyogathi eneziqhamo okanye i-oatmeal eneerasintyisi okanye iiwalnuts. Emva koko iyure okanye emva kokusebenza kwakho, yitya isidlo esikhulu esineekhalori ezimalunga nama-400 kunye nomlinganiselo we-carbohydrates ukuya kwiprotheni. Zama i-burrito ngenkukhu okanye iimbotyi ezimnyama, irayisi emdaka, iavokhado, isaladi, kunye nesalsa kwisongezo sokutya okuziinkozo, okanye isuphu, isityu, okanye itshilisi eneprotein, veggies, kunye neenkozo ezipheleleyo. Kwaye qiniseka ukuba awuzukukroba ivithamin D kwisidlo sakho semihla ngemihla kukutya okufana nentlanzi enamafutha, ubisi, okanye ubisi lwealmond oluqinisiweyo. Ukuba wenza uninzi lwehlobo lakho lokuzilolonga ebusuku, usenokufumana imitha yelanga ye-UVB, oko kuthetha ukuba umzimba wakho uvelisa kancinci le vithamini, ephucula ukusebenza kwemisipha, inceda ukuthintela ukwenzakala, kunye nokunciphisa ukudumba, utshilo uBrissette.

Musa ukuzibamba

Iindaba ezimnandi: ngekhe uzikhohlise nakuwuphi na ubuthongo obufunekayo ngokuhamba nzima ngexesha lokuphuma kwakho, nokuba uyayisika kufutshane nexesha lokulala, izifundo zibonisa. Abantu abenza umthambo ngamandla kangangemizuzu engama-35 malunga neeyure ezimbini ngaphambi kokulala baxele ukulala kanye nasebusuku xa bengazange bazilolonge, ngokweziphumo kwiJenali yoPhando lokulala. Kwaye xa kuthelekiswa nokuzivocavoca kusasa, abo basebenze ebusuku ngokwenene balala ngokuzolileyo nangaphezulu, uphononongo lwakutsha nje kwiYunivesithi yaseAppalachian. "Ukuzivocavoca ngokuhlwa kufudumeza ubushushu bomzimba wakho, ngokufana nokuhlamba ubushushu ngaphambi kokulala," ucacisa umbhali ophambili wokufunda uScott Collier, Ph.D., "kwaye oko kuyanceda ukuba ulale ngokukhawuleza kwaye ulale ngcono."

Khupha amandla akho

Ngaphambi kokuba ubaleke, sebenzisa imizuzu eli-10 ukuya kweli-15 ukufudumala phandle ukuze amehlo akho akwazi ukuqhelana nobumnyama, ucebisa oko uFred Owens, Ph.D., unjingalwazi wezengqondo eFranklin naseMarshall College. Ngokuya unciphisa amehlo akho, kokukhona uya kukhuseleka ngakumbi: Ukuhamba kweemoto ezindleleni ngorhatya yeyona ixakeka kakhulu ukusukela ngentsimbi yesithandathu kuye kweyethoba, nto leyo eyenza ukuba ibe lelona xesha liyingozi kakhulu kubahambi ngeenyawo bangaphandle, ngokweNational Highway Traffic Safety Administration. Kwaye siyazi ukuba uyazithanda iingoma zakho, kodwa kungcono uzitshise ukuze umamele izithuthi ezizayo. Ukuba awukwazi ukubonakala uqhuba ngaphandle komculo, nxiba ii-headphone ezingena kwisandi-njenge-wireless AfterShokz Trekz Titanium ($ 130, aftershokz.com), enoyilo lwendlebe evulekileyo- kwaye ugcine ivolumu iphantsi.

Khanyisa ebusuku

Ukuba ubaleka ecaleni kwendlela, nxiba izinto ezibonakalayo, ezikhanyiswe zizibane zangaphambili, u-Owens ucebisa njalo. Ngomzila okanye i-park run, khetha izinto ezikhanyayo-ezimnyama. Olona khetho lukhuselekileyo, utshilo, kuba ziya kukhanya ngaphandle kokuvezwa kukukhanya kwangaphandle. Kuzo zombini ezi meko, ukukhanya okanye ukubonakalisa kwiimpahla zakho kufuneka kube kumalungu omzimba wakho aya kuhamba kakhulu, njengamalungu, ngoko ke abaqhubi banokufunda ngokulula intshukumo njengaleyo yembaleki. Namathela kwizinto ezikhethiweyo kula maphepha kwaye uyagutyungelwa.

Uphengululo lwe