Kutheni uthatha iHike yokuHamba yeyona ndlela ilungileyo yokuNandipha iiNdlela

Umxholo

• 1. Ubusika buhamba butshisa iikhalori.
• 2. Ngaphezu koko, uya kwakha izihlunu.
• 3. Isiphumo sokutshisa amanqatha sihlala sihleli.
• 4. Iindledlana zikwincopho yolonwabo.
• Uphengululo lwe

Ukuba ufana nabathandi bangaphandle abaqhelekileyo, uxhoma iibhutsi zakho kumqondiso wokuqala weqabaka.

"Abantu abaninzi bacinga ukuba xa kufika ingqele, ixesha lokukhwela intaba liphelile, kodwa ngokuqinisekileyo akunjalo," utshilo uJeff Vincent, isikhokelo sokubuyela emva eSckner's Catskill Lodge eNew York othe wakhwela iTraal Appalachian kwindawo enye.

"Ebusika, iindlela zincinci, kwaye kukho iimbono ongasoze uzibone ngexesha lasehlotyeni." Khawufane ucinge uhamba-hambe kwilizwe elikhulu lekhephu elinamasimi eDouglas amhlophe-uthuli kwaye uthule ngokunzulu ufudumeza umphefumlo wakho. Kunjalo.

Unokumangaliswa kukufumanisa ukuba ukunyuka intaba ebusika kuthatha isicwangciso esithe kratya kancinci kunohlobo lwemozulu efudumeleyo. "Gcina ukhumbule ukuba iintsuku zifutshane kakhulu ebusika," utsho uVincent. (Yenza ixesha lokuzilolonga oku-6 onokukwenza kuphela ebusika.)

"Ukuba wenza uhambo olude, licebo elihle ukuqala njengoko ilanga liphuma ukuze uzinike ixesha elininzi lokugqiba ngaphambi kokuhlwa." Kwaye inqaku kutshintsho kumhlaba wakho wesiqhelo: "Ungahamba iimayile ezimbini ngeyure xa uhamba ehlotyeni, kodwa ungothuki ukuba isantya sinqunyulwe ngesiqingatha okanye ngaphezulu-kwimeko zasebusika," utshilo. Soloko wabelana ngendlela yakho kunye ne-ETA nomntu okwimpucuko. (Nazi izakhono ezingakumbi zokuphila oza kuzifuna.) Ngokuphathelele ukunxiba le ndawo, qala ngombala wesiseko sokujuluka, ulandelwe ngumaleko omnye okanye emibini yoboya okanye ubushushu begusha ngeqokobhe elingaphandle elingangenwa ngamanzi.

Sinazo zonke izizathu zokukhuthaza umzimba kunye neemood ukuba kutheni ubusika iya kuba yeyona nto uyithandayo yokuhambahamba.

1. Ubusika buhamba butshisa iikhalori.

Abantu abanyuka kubushushu be-15 ukuya kwi-23 degrees batshisa iipesenti ezingama-34 ngaphezulu kweekhalori kunabo bakhenketha kwimozulu enqabileyo yama-50s, isifundo esivela kwiDyunivesithi yaseAlbany eNew York. Isizathu? Ngokuyinxenye, yehla kubushushu-kwimozulu ebandayo, umzimba wakho utshisa amandla angaphezulu nje ukugcina iziko lakho langaphakathi ligquma. Kodwa into yesibini yindawo yomhlaba. UVincent uthi: “Ukutyhutyha ikhephu kongeza ukuxhathisa.

2. Ngaphezu koko, uya kwakha izihlunu.

Kuphononongo kwi Ijenali yaseMelika yeBhayiloji yoLuntu, Abaphandi baqwalasele abantu ngexesha lenkqubo yoqeqesho lwangaphandle lweenyanga ezintathu ukuya kwezine kwiindawo ezibandayo. Abasetyhini bandise ubunzima babo bemisipha, nokuba batshisa iikhalori ezininzi kunokuba bezityile, ngokungafaniyo nezifundo zamadoda. "Abasetyhini babekwazi ukulawula ingqele kunamadoda ngenxa yokuba banamafutha amaninzi omzimba kwaye banokusebenzisa ezo venkile zamafutha ukutshisa umsebenzi," utsho umbhali ophononongayo uCara Ocobock, Ph.D. Oko kukuthi, imizimba yabo yayingenakukwazi ukuphula imisipha ye-fuel-evumela ukuba i-muscle izuze njengoko belahlekelwa iipounds ezintandathu zamanqatha ngokomndilili.

3. Isiphumo sokutshisa amanqatha sihlala sihleli.

Ukuchitha ixesha kwimozulu ebandayo kukhuthaza umzimba wakho ukuba uvelise amanqatha amdaka, uhlobo lwethishu ethambileyo ethwele imitochondria elambile ikhalori. Ke ixesha elininzi olichitha ngaphandle ebusika, amanqatha amdaka ngakumbi (yiyo loo nto, i-mitochondria) uya kuphuhlisa. Ukukungqina oko, abaphandi abavela kwiZiko lezeMpilo leSizwe (i-NIH) bacele iqela elincinci lezifundo ukuba zitshintshe ukusuka ekulaleni kumaqondo obushushu angama-75 ukuya kumaqondo angama-68. Ngaphezulu kwinyanga ezayo, bafumana ukwanda kweepesenti ezingama-42 kumanqatha amdaka. Kwaye kwisifundo sesibini se-NIH, abaphandi bafumanise ukuba ixesha elipholileyo liyonyusa imveliso ye-irisin, ihomoni efihliweyo ngexesha lokuzilolonga ukulungiselela ukutshiswa kweekhalori.

4. Iindledlana zikwincopho yolonwabo.

Amaqondo obushushu abandayo athetha ukuba iindlela zokunyuka intaba azigcini ngabantu kuphela kodwa azinaziphene. (Kufuneka uthathe iholide yokwenene ebusika kulo nyaka. Nasi isizathu.) Kwaye akunakubakho ndlela ibhetele yokubhankisha ilanga elixabisekileyo lasebusika, elibangela amandla omzimba wakho ekuveliseni ivithamin D. ekhulisa imood ukukhanya, "utsho uNorman Rosenthal, MD, umbhali we IiBlues zasebusika. Ngapha koko, uthi, abantu abafumana ingxaki yokuphazamiseka kwamaxesha onyaka (abasetyhini baphantse babe kathathu ngakumbi kubo) bahlala bebona ukuphakama kwimozulu emva kokuwa kwekhephu. (Nantsi indlela yokuthintela kunye nokunyanga i-SAD.) "Ngaphezu koko, unokuva umkhenkce uqhekeka kwaye ubone ookhetshe bebhabha kwi-thermal currents," uGqr. Rosenthal uthi. Lithuba elibalaseleyo lokwamkela bonke ubusika obunokunikezela.

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