Izibonelelo zokuzilolonga kwimozulu ebandayo- kunye nendlela yokwenza ngokukhuselekileyo

Umxholo

• Izibonelelo zezeMpilo zokuSebenza ebusika zangaphandle
• Unokwenza njani lula kwi-Chill
• Unxiba njani ukuze usebenze ebusika
• Isinxibo sakho
• Amehlo akho
• Ubuso bakho
• Uphengululo lwe

Nokuba uchitha usuku uhamba ngeentaba okanye iyure ebaleka ujikeleze indawo yakho egutyungelwe likhephu, ukusebenza ebusika kwindawo enkulu ngaphandle kunokuguqula imeko yakho kunye nengqondo.

UKari Leibowitz, Ph.D uthi: ., isazi ngengqondo yezempilo eStanford owafunda ngeenzuzo zengqondo zokwamkela ubusika eNorway.

Ingcebiso kaLeibowitz yokuvuna le nzuzo yokuzilolonga ebusika- kunye neqaqobana labanye? Zibonakalise ngokwakho ukuba unako ukuhlanganisa kwaye ube nexesha elimnandi ngaphandle ukuze ufumane umkhwa. Apha, ezinye izibonelelo zesweaty ebandayo ebandayo, kunye nendlela yokuzifumana ngaphandle kokukhenkceza ukukhupha kwakho.

Izibonelelo zezeMpilo zokuSebenza ebusika zangaphandle

Isenzo nje sokuzilolonga esibandayo sikhuthaza umzimba ukuba ukhulule ikhompawundi ebizwa ngokuba yi-irisin, eyonyusa ukutshisa kwamafutha ngelixa uphucula umsebenzi kwinkqubo yomvuzo wengqondo. “Ukusebenza ngokukhuselekileyo engqeleni kudibanisa izinto ezimbini ezibangela ukuba kukhululwe irisin, umthambo nokungcangcazela. Ukucutheka kwezihlunu zombini kubangela oku,” utsho isazi ngengqondo uKelly McGonigal, Ph.D., umbhali wencwadi Uvuyo lweNtshukumo. "Kukhuselekile ukucinga ukuba ukuzilolonga ngaphandle-njengokubaleka kwemizuzu engama-20 okanye iklasi yeebhutsi zangaphandle-kwanele ukuba kuxhamle." Kwaye xa amanqanaba akho e-irisin ephakanyisiwe, inkuthazo yakho iyonyuka nayo.

Ngaphezulu, umzimba wakho unendlela yokufudumeza isiseko sakho ngokuguqula amanqatha omzimba aqhelekileyo - angasebenziyo kuba uhlala nje apho - kwinto ebizwa ngokuba ngamanqatha amdaka, asebenzayo emzimbeni kwaye atshisa iikhalori. URobert H. Coker, Ph.D., uprofesa webhayoloji kwiYunivesithi yaseAlaska Fairbanks uthi: (Iingcali azinakucacisa ukuba isantya esisezantsi, isiphumo sikhawulezile ukubekwa kwelo xesha.)

Kwaye ukwenziwa kwala mafutha omdaka kuya kuhlala kuphakanyisiwe ubuncinci iyure enye emva kokuba ubuyile kwelo xesha linyukayo ebusika okanye kwiseshini yeskiki. Isiphumo somnatha sisi-5 sepesenti esiphakamileyo kwikhalori yakho yonke yokutsha komhla. Okwangoku, kuphando lwamva nje kwifayile ye- Ijenali yaMazwe ngaMazwe yoPhando lwezeNdalo kunye neMpilo yoLuntu, indibaniselwano yokubhencwa kubanda (encinci engaphantsi kwengqele) kunye nokuzilolonga kwafunyanwa ukukhuthaza ukwanda kweprotein ethile (eyaziwa ngokuba yi-PGC-1-alpha). Oku kunceda ukuphucula i-oxidation yamafutha kunye nokukhusela ngokuchasene nokutyeba-emva kokuphuma kanye. "Singakwazi 'ukwakha' i-PGC-1-alpha ngokuhamba kwexesha malunga nokubonakaliswa kubanda," utsho uCoker. Kuhleli ukuba kubonwe. ” Okwangoku, umkhwa wakho uya kukunceda.

Ukungathethi, ubusika yeyona mozulu ilungileyo yokwakha amandla. “Ndihlala ndikhetha ukubanda kunobushushu ukuze ndiziqeqeshe,” utsho imbaleki ebalaseleyo uMary Cain, umphathi wasekuhlaleni waseNew York weTracksmith brand. "Ubushushu bunqumamisa ubuninzi bento onokuyenza, kodwa ukuwa kunye nobusika lithuba lokwamkela ukuzama imigama emide." Ke ukuba uhambo lwakho oluqhelekileyo okanye ukukhwela okanye ukunyuka yimizuzu engama-30, yakha ukuya kwimizuzu engama-40 okanye engama-50. "Banokuziva bhetele kancinci engqeleni," utshilo uKayin.

Kwaye xa ilixesha lekhephu, vumela utshintsho kwindawo yakho yesiqhelo lukhuthaze - kunokuba uthintele - wena. "Nditshintsha izinto ebusika ngekhephu," utshilo uMirna Valerio, imbaleki ye-ultrarunner kunye neMerrell ehlala eVermont. "Usaqhubela phambili, kodwa umzimba wakho kufuneka usebenze nzima ukuhamba - okanye ubaleke ukuba usebenzisa izihlangu zekhephu ezibalekayo - ngobume kunye nobunzima bekhephu."

Unokwenza njani lula kwi-Chill

Imbono yakho ngeqondo lobushushu kunye nendlela eliziva likhululeke ngayo ngaphandle livela kwimvakalelo eluswini lwakho. Xa ubetha umoya obandayo, imithambo yegazi yakho iyaxinana emaphethelweni akho ukuzama ukunciphisa ubushushu obulahlekileyo kwindalo esingqongileyo, utshilo uJohn Castellani, Ph.D., ugqirha wezomzimba kwiZiko laseMelika loPhando ngezeMpilo. “Njengoko uphindaphinda ukudibana nokubanda ngokwenza umkhwa wokuba ngaphandle, loo mpendulo yokuxinana iyancipha, oko kuthetha ukuba unokufumana ukuhamba kwegazi okungaphezulu kunye nobushushu obuphezulu bolusu kwaloo bushushu bomoya,” utshilo uCastellani. THANDEKA: Okukhona usiya rhoqo ukuya ebusika uyokuzilolonga, kokukhona uya kukhululeka ngakumbi kwaye uya kuhlala ujongene nokubanda ngokukhawuleza kunaleyo inethamo lokuphela kwemizuzu emihlanu ukusuka emnyango ukuya kwi-driveway.

Nokuba uligqala lemozulu elibandayo, uyakufuna ukulungiselela umzimba wakho ukuzilolonga ebusika ngokwenza izinto ezolulayo okanye ezinye izinto ezifudumeleyo xa usesendlwini ukuze ufumane ubushushu bomzimba omncinci. Ngale ndlela, uya kuba ulungele ukuthatha amanyathelo umzuzu ophumela ngaphandle. Kwaye ukuzikhusela ekumeni kwaye wenze uhambo olude, olubandayo ukuya ekhaya, wenze ukuzilolonga kwakho kobusika ngaphandle nangaphandle, utshilo uCastellani. "Ukuba uhlala usenza iimayile ezine, yenza imayile ngaphandle kwaye ubuye amaxesha ambalwa," utshilo.

Unxiba njani ukuze usebenze ebusika

Isinxibo sakho

Umgaqo wobhontsi: Zilungiselele ukuze ugodole kancinci njengoko usiya kuqeqesho lwasebusika. "Umzekelo, ukuba uyasebenza ngaphandle kumaqondo angama-40 ukuya kuma-50-degree, umaleko osisiseko onebhatyi ekhanyayo kunye neeglavu unokukhululeka, ngakumbi xa ushushu," utshilo uLaura Zimmerman, umlawuli wempahla kunye nezixhobo. kaMerrell.

Ukusuka apho, uthi, yongeza into yokufudumeza kuwo onke amaqondo obushushu ali-10: “Ngaphantsi kwama-40 degrees, yongeza umnqwazi nebhatyi eshushu okanye iblukhwe. Ngaphantsi kwee-degrees ezingama-30, yongeza i-middle-layer phantsi kwejacket enganyangekiyo yamanzi. Ngaphantsi kwe-20°F, yongeza iqokobhe lasebusika kunye nokhuseleko olunzima kwiziphelo zakho. Ufumana umfanekiso. (Edibeneyo: Zingaphi iiLebhu ezifanele ukugqoka ngexesha lokuSebenza kwebusika?)

Helly Hansen Tech Crew LS $30.00 ivenkile Amazon

Ngoku, malunga nolwaleko lwesiseko. "Into ebaluleke kakhulu kukuba ube nomgangatho ophefumulayo ohlala kufuphi nesikhumba sakho ukuze ubambe ukufudumala emzimbeni wakho," kusho uLaura Akita, umphathi wemveliso yekhephu labasetyhini kunye nezixhobo zokukhwela kwi-North Face. “IiKnits ziza kubamba ubushushu ngcono kunokuba zilukiwe.” Zama iHelly Hansen's Tech Crew LS (Yithenge, iidola ezingama-30, amazon.com) ngolungelelwaniso olukhanyayo okanye i-North Face ye-Ultra-Warm Poly Crew (Yithenge, $ 80, amazon.com) ukufudumala kwenqanaba lokuskiya- zombini ziyaphefumla, zibile- iiwits ezityibilikisiweyo. (Ngelixa usongeza ezo tee kwinqwelo yakho, ungalibali ukugcina isitokhwe kwi-waffle knit gear nayo.)

I North Face 50/50 Down Hoodie $475.00 ivenkile kuyo The North Face

Ngokumalunga nolwaleko lwakho lwangaphandle, eyona nto ifanelekileyo kukufumana enye "ongasokuze uyikhuphe," utshilo uAkita- njengebhatyi esezantsi ekwaziyo nokuphefumla. I-North Face's 50/50 (Yithenge, i-$ 475, i-thenorthface.com) kunye ne-Merrell's Ridgevent Thermo Jacket (Yithenge, i-$ 100, i-merrell.com) ineentambo eziphefumulayo phakathi kokuzaliswa phantsi ukusombulula ingxaki ye-puffer. (Idibeneyo: Iibhatyi ezibalekayo zokuSebenza ngokuBanda kweMozulu, ngokukaPhononongo)

Mammut Ducan High GTX Women Innovative Technical Hiking Shoe $199.00 shop it Amazon

Ukuba uhamba ngeenyawo kwimozulu elungileyo, ungagcina inkqubo yabo ngokutshintsha kwezinto kancinci: “Yenzela urhwebo ngeebhutsi zokuhamba amanzi ezingenagxobhozi kunye neebhulukhwe ezinganyangekiyo ngamanzi,” utsho umkhokeli weskiya kunye nokunyuka intaba uHolly Walker, unozakuzaku wezokhuseleko eMammut. Ukukhetha kwakhe: I-Mammut engenamanzi i-Ducan High GTX Women Women Innovative Technical Hiking Shoe (Thenga yona, $ 199, amazon.com) kunye namanzi agxothayo, iqokobhe elithambileyo iMacun SO ibrukhwe (Yithenge, $ 159, amazon.com)

Amehlo akho

Njengokuba ugquma intloko uzwane, khumbula ezinye izinto eziphambili ekufuneka uzikhusele, ezizezi amehlo akho. UJim Trick weMarblehead Opticians eMassachusetts uthi: “Imingeni yamehlo ebusika ibandakanya ukukhanya okwandisiweyo kunye nokukhanya okuvela kumacala amaninzi. (FYI, amehlo akho * angatshiswa lilanga.)

Ngenxa yoko, ii-shades zakho kufuneka zifane nezo zisetyenziselwa ukuhamba ngomkhumbi: polarised ukunciphisa ilitha kwaye, okona kubaluleke kakhulu, ukusonga kufutshane nobuso bakho ukuvimba ukukhanya. "Ukukhazimla kwendalo yakho kuya kukukhokela ekukhetheni owona mbala welensi," utshilo u-Diego de Castro, umlawuli omkhulu wentengiso yehlabathi eMaui Jim. Ilensi engwevu iya kuvala okona kukhanya kwaye igcine imibala iyeyona nto ilungileyo xa kukho ilanga elininzi kunye nokubengezela. UTrick uthi: "Abayi kuthintela imitha ye-UV ngakumbi kuneminye imibala, kodwa baya kukhokelela ekunciphiseni." I-Maui Jim's Twin Falls shades (Yithenge, i-$ 230, amazon.com) khangela zonke iibhokisi.

Ubuso bakho

Ukukhusela umbala wakho, nxiba i-sunscreen ebanzi ne-SPF 30 okanye ngaphezulu, egubungela lonke ulusu oluveziweyo, kubandakanya amabala ahlala elityelwe njenge-hairline kunye neendlebe, utshilo ugqirha wesikhumba uMelissa Kanchanapoomi Levin, MD, a Ubume Ilungu leBrain Trust. Uthi: "Ikhephu libonisa ukuya kuthi ga kwiipesenti ezingama-80 zokukhanya kwelanga kwelanga, ngenxa yoko ufumana imitha yelanga kabini - kube kanye ukusuka phezulu kwaye okwesibini ukusuka ekuboniseni," utshilo.

Iphephancwadi iShape, ngoJanuwari/Februwari 2021

Uphengululo lwe

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