8 Mabhenefiti ehutano eKushanda Kwemangwanani

Zvemukati

• 1. Iwe uchadya mashoma asingakoshi macalorie.
• 2. Iwe unenge uchishanda zvakanyanya zuva rose.
• 3. Uchapisa mafuta akawanda.
• 4. Uchadzikisa BP yako.
• 5. Ucharara zvirinani husiku.
• 6. Uchazvidzivirira kubva kuchirwere cheshuga.
• 7. Iwe uchavaka tsandanyama zvakanyanya.
• 8. Uchabaya mabhenefiti ehutano akasungirirwa mukurovedza muviri.
• Ongororo ye

Iyo chaiyo yakanyanya kunaka nguva yekushandira kunze inogara ichave iri chero painokushandira. Mushure mezvose, kushanda kunze na9 pm. kurova kuchisvetuka nguva yega yega nekuti iwe wakarara kuburikidza neako wachi wachi. Asi kutanga zuva rako nedikita rakanaka kune mamwe mabhenefiti akakomba pakurisiya wapedza basa. Heano mabhenefiti masere ekushanda kwemangwanani ayo anogona kungokukurudzira kuti utange kushandisa chinhu chekutanga. (Heano mamwe mabhenefiti ekuva munhu wemangwanani, maererano nesainzi.)

1. Iwe uchadya mashoma asingakoshi macalorie.

Izvo zvine musoro kufunga kuti kupisa mazana mashanu emacalorie mangwanani kunogona kukonzeresa nekuita kuti iwe ufunge kuti une yepasuru pasa yekugadzirisa iwo akarasika macalorie - uyezve mamwe. Asi vaongorori kubva kuBrigham Young University vakawana kuti kurovedza muviri mangwanani kunogona kuita kuti chikafu chionekwe sechisingafadze. Zvekudzidza, zvakaburitswa mumagazini Mushonga neSainzi muMitambo & Kurovedzera muviri, vatsvakurudzi vakaongorora basa rehuropi hwevakadzi pavakatarisa mifananidzo yezvokudya nemaruva, iyo yakashanda sekutonga. Vakadzi vakarovedza kwemaminetsi makumi mana nemashanu mangwanani vaive vasinganyanyi kupiswa pamusoro pemifananidzo inonaka pane avo vakasvetuka kurovedza muviri. Uyezve, maekisesaizi emangwanani haana kudya chikafu chakawanda kupfuura rimwe boka mukati mezuva.

2. Iwe unenge uchishanda zvakanyanya zuva rose.

Kuwana iwo mangwanani ekurovedza muviri mukati zvakare kunokurudzira iwe kuti urambe uchifamba mukati mekusara kwezuva. Vanotsvagisa Bringham Young University vakawanawo muchidzidzo chimwe chete icho chekuti vanhu vanoshanda mangwanani vanoguma vave kuita basa zvakanyanya.

3. Uchapisa mafuta akawanda.

Kudya kudya kwemangwanani kana kusadya kudya kwemangwanani usati waita maekisesaizi? Mubvunzo uyu wakakavadzaniswa muhutano nehutano hwemitezo zvachose. Uye kunyangwe paine mabhenefiti ekuwedzera mafuta usati waita maekisesaizi-zvichaita kuti urambe uchienderera mberi nekurebesa-a 2013. British Journal yeNutrition chidzidzo chakawana kurovedza muviri pane chisina chinhu mudumbu chinogona kupisa zvakanyanya se20 muzana yemafuta akawanda kupfuura kana chikafu chikatanga kudyiwa.

4. Uchadzikisa BP yako.

Muchidzidzo cheAppalachian State University, vatsvakurudzi vakakumbira vatori vechikamu kuti varove zvigadziro zvemaminitsi makumi matatu panguva nhatu dzakasiyana dzezuva: 7 am, 1 p.m., uye 7 pm. Avo vaishanda mangwanani vakaderedza BP yavo ne10 muzana, dipu yaipfuurira zuva rose uye yakaderera zvikuru (kusvika ku25 muzana) usiku. Kurwiswa kwemwoyo kwakawanda kunoitika mangwanani, saka vaongorori vakafungidzira am kurovedza muviri kunogona kushanda senzira yekudzivirira.

5. Ucharara zvirinani husiku.

Ever book the 8 p.m. kirasi uye unzwe kunge muviri wako wakanyatso kumisikidzwa kuti ubate hope mushure meizvozvo? Hausi kungofungidzira kubatana. Kurara zvirinani ndechimwe chezvakawanda zvakanyatsodzidziswa mabhenefiti emangwanani ekushanda. Sangano reNational Sleep Foundation rinoti kunyangwe maekisesaizi emanheru anogona kuwedzera tembiricha yemuviri uye kumutsa muviri, izvo zvinogona kuita kuti kurara kunyanye kunetsa, kushanda kunze mangwanani kunotungamira kurara kwakadzika, kureba, uye kwemhando yepamusoro paunozorova piro 15 kana saka maawa gare gare.

6. Uchazvidzivirira kubva kuchirwere cheshuga.

Kurova iko kurovera mangwanani mangwanani padumbu risina chinhu kwakaratidzwawo kudzivirira kusagadzikana kweglucose uye insulin kudzvinyirira, zvinova zviratidzo zvechirudzi cheshuga chechipiri, sekureva kwechidzidzo chakaburitswa mu Zvinyorwa zvePhysiology. Munguva yekudzidza kwemavhiki matanhatu, vatori vechikamu vakashandisa vasina kudya pakutanga, vachienzaniswa nevaya vaidya makhahydrates vasati vasvika uye panguva yekudzidzira, vakaratidza kuvandudzwa kweglucose kushivirira uye insulin senitivity, pamusoro pekusawana chero uremu.

7. Iwe uchavaka tsandanyama zvakanyanya.

Paunomuka mangwanani, ako mazinga e testosterone ari pakakwirira, maererano neNational Institute for Fitness & Sport. Izvi zvinoita mangwanani nguva yakakodzera yekugogodza yako simba-yekudzidzira kurovedza muviri sezvo muviri wako uri mukutanga mhasuru-yekuvaka modhi.

8. Uchabaya mabhenefiti ehutano akasungirirwa mukurovedza muviri.

Ongororo yazvino yakabudiswa mu Hutano Psychology vakawana kuti vanosimbisa maekisesaizi zvakanyanya ndevaya vanozviita tsika. Kumuka mangwanani uye kuenda kunzvimbo yekurovedza muviri pasati pasara pasirese chinhu chinoda kubva kwauri zvinoreva kuti unokwanisa kuita muviri nguva dzose. Zviri nyore zvikuru kubvisa basa rekushanda mushure mebasa, taura nokuti shamwari isingatarisirwi muguta kana chimwe chinhu chinouya kubasa kuti chikukure iwe. Kuisa alarm mangwanani-ngwanani kunokubatsira kuti ugadzikane, zvinoreva kuti iwe uchapinda mune zvese izvo hutano mabhenefiti-kusanganisira kuwedzera kusadzivirirwa, hupenyu hurefu, uye mamiriro ari nani-anoenderana nekugara uchirovedza muviri.

Ongororo ye