8 IiNzuzo zeMpilo zokuSebenza kwasekuseni

Umxholo

• 1. Uya kudla iikhalori ezimbalwa ezingeyomfuneko.
• 2. Uya kusebenza ngakumbi imini yonke.
• 3. Uya kutshisa amanqatha amaninzi.
• 4. Uya kwehlisa uxinzelelo lwegazi lakho.
• 5. Uya kulala ngcono ebusuku.
• 6. Uya kuzikhusela kwisifo seswekile.
• 7. Uya kwakha izihlunu ngokufanelekileyo.
• 8. Uya kucofa kwizibonelelo zempilo ezibotshelelwe ekwenzeni imithambo.
• Uphengululo lwe

Elona xesha lilungileyo lokuzilolonga liya kuhlala likhona ngalo lonke ixesha likusebenzele. Emva kwayo yonke loo nto, ukusebenza ngo-9 ebusuku. ukubetha ukutsiba ngalo lonke ixesha kuba ulele kwiwotshi yealam. Kodwa ukuqala usuku lwakho ngokubila okuhle kunezibonelelo ezithile ngaphezulu kokuziyekela emva komsebenzi. Nazi izibonelelo ezisibhozo zokuzilolonga kwasekuseni ezinokuthi zikuqinisekise ukuba uqale ukwenza imithambo into yokuqala. (Nazi izibonelelo ezingakumbi zokuba ngumntu wasekuseni, ngokutsho kwesayensi.)

1. Uya kudla iikhalori ezimbalwa ezingeyomfuneko.

Kusengqiqweni ukucinga ukuba ukutshisa iikhalori ezingama-500 kusasa kungabuyisa umva ngokwenza ukuba ucinge ukuba unokupasa simahla ukwenza iikhalori ezilahlekileyo-kwaye ke ezinye. Kodwa abaphandi abavela kwiYunivesithi yaseBrigham Young bafumanise ukuba ukwenza imithambo kusasa kungenza ukutya kubonakale kungathandeki kangako. Kuphononongo, olupapashwe kwijenali Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga, abaphandi bahlalutya umsebenzi wengqondo yabasetyhini njengoko bejonga imifanekiso yokutya kunye neentyatyambo, ezazisebenza njengolawulo. Abasetyhini abebezilolonge imizuzu engama-45 kusasa bebengavuthwanga kakhulu ngemifanekiso enencasa kunabo batsiba umthambo. Ngaphezu koko, i-exercises yasekuseni ayizange idle ukutya okuninzi kunelinye iqela ngexesha losuku.

2. Uya kusebenza ngakumbi imini yonke.

Ukufumana ukuzilolonga kwasekuseni kukwakhuthaza ukuba uqhubeke nokuhamba lonke usuku. Abaphandi beYunivesithi yase-Bringham Young bakwafumene kwisifundo esinye sokuba abantu abasebenza kusasa baphela bekhuthele ngokubanzi.

3. Uya kutshisa amanqatha amaninzi.

Ukutya isidlo sakusasa okanye ukungatyi isidlo sakusasa ngaphambi kokuba wenze umthambo? Umbuzo uye waxoxisana kwimpilo kunye nokuqina komzimba ngonaphakade. Kwaye ngelixa ngokuqinisekileyo kukho izibonelelo zokunyusa amandla ngaphambi kokuzilolonga-kuyakukugcina uhamba nzima kwaye ixesha elide-ngo-2013 Ijenali yaseBritani yeZondlo Uphononongo olufunyenwe ukwenza umthambo kwisisu esingenanto kunokutshisa kakhulu njengepesenti ezingama-20 ngaphezulu kwamafutha kunaxa isidlo sityiwa kuqala.

4. Uya kwehlisa uxinzelelo lwegazi lakho.

Kuphononongo olwenziwe kwiYunivesithi yaseAppalachian State, abaphandi bacela abathathi-nxaxheba ukuba babethe iitreadmill imizuzu engama-30 ngamaxesha amathathu ahlukeneyo emini: nge-7 kusasa, ngo-1 emva kwemini, nangentsimbi yesi-7 emva kwemini. Abo basebenza ekuseni banciphisa uxinzelelo lwegazi nge-10 ekhulwini, idiphu eyayiqhubeka imini yonke ize yehle nangakumbi (ukuya kuma-25 ekhulwini) ebusuku. Uninzi lohlaselo lwentliziyo lwenzeka kwakusasa, ke abaphandi bacingela ukuba umthambo wokuzilolonga unokusebenza njengendlela yokuthintela.

5. Uya kulala ngcono ebusuku.

Uze ubhukishe i-8 p.m. iklasi kwaye uzive ngathi umzimba wakho uvuselelwe kakhulu ukuba ulale emva koko? Awucingi nje ngonxibelelwano. Ukulala okungcono yenye yeenzuzo ezininzi ezifundwe kakuhle zokuzilolonga kwasekuseni. Isiseko sokulala sikaZwelonke sithi ngelixa ukusebenza ngokuhlwa kunokunyusa iqondo lobushushu lomzimba kwaye kukhuthaze umzimba, onokwenza ukuba ukulala kube nzima ngakumbi, ukusebenza ekuseni kukhokelela kubunzulu, ixesha elide, kunye nokulala okuphezulu xa ekugqibeleni ubetha umqamelo 15 okanye iiyure emva koko.

6. Uya kuzikhusela kwisifo seswekile.

Ukubetha indawo yokuzivocavoca ekuseni ngaphandle kwesisu kungenanto kubonisiwe kukhusela ukunganyamezelani kwe-glucose kunye nokunganyangeki kwe-insulin, ezo zimpawu zorhwebo zohlobo lwesibini lweswekile, ngokophando olupapashwe kwi Ijenali yePhysiology. Ngexesha lokufundwa kweeveki ezintandathu, abathathi-nxaxheba abazilolonga bengatyanga kuqala, xa kuthelekiswa nabo batya iicarbohydrate ngaphambi nangexesha lokuzilolonga, babonisa ukuphucuka konyamezelo lweswekile kunye nobuntununtunu kwi-insulin, ngaphezulu kokungafumani bunzima.

7. Uya kwakha izihlunu ngokufanelekileyo.

Xa uvuka kusasa, amanqanaba akho e-testosterone akwinqanaba lawo, ngokweZiko leSizwe loQeqesho neMidlalo. Oko kwenza kusasa elona xesha lilungileyo lokunkqonkqoza uqeqesho lwakho lwamandla kuba umzimba wakho ukwimo yokwakha izihlunu.

8. Uya kucofa kwizibonelelo zempilo ezibotshelelwe ekwenzeni imithambo.

Uphononongo lwamva nje lupapashwe Psychology yezempilo bafumanise ukuba eyona mithambo ingaguquguqukiyo ngabo bayenza umkhwa. Ukuvuka ekuseni kwaye uye kwindawo yokuzivocavoca ngaphambi kokuba ilizwe liphela lifune into evela kuwe kuthetha ukuba kunokwenzeka ukuba wenze umthambo rhoqo. Kulula kakhulu ukuvuthela ukuzilolonga emva komsebenzi, yithi kuba umhlobo ngokungalindelekanga edolophini okanye into eza emsebenzini ikudibanise. Ukusetha i-alamu yakusasa kukunceda ukuba ungaguquguquki, oko kuthetha ukuba uza kucofa kuzo zonke izibonelelo zezempilo-kubandakanya ukwanda komzimba, ukuhlala ixesha elide, kunye nomoya ongcono-ohamba kunye nokuzilolonga rhoqo.

Uphengululo lwe