Nei Kutora Kukwira Kwechando Ndiyo Yakanyanya Nzira Yekunakidzwa neMakwara

Zvemukati

• 1. Kukwidza kwechando kunopisa macalorie.
• 2. Uyezve, iwe uchavaka tsandanyama.
• 3. Mafuta-anopisa mhedzisiro.
• 4. Makwara ari pakakwirira kufadza.
• Ongororo ye

Kana iwe wakaita sevanonyanya kufarira vekunze vanofarira, iwe unosungirira bhutsu yako pachiratidzo chekutanga chechando.

"Vanhu vazhinji vanofunga kuti kana kutonhora kwasvika, mwaka wekukwira makomo wapera, asi izvo hazvisizvo," anodaro Jeff Vincent, mutungamiri wekudzokera kumashure ane Scribner's Catskill Lodge muNew York uyo akafamba muAppalachian Trail mune imwe multiseason yakatambanuka.

"Munguva yechando, nzira dzinenge dzisina vanhu vakawanda, uye pane maonero ausingazomboone munguva yezhizha." Fungidzira uchifamba nepakati penyika hombe yechando ine minda yechena-ine guruva Douglas mafir uye kunyarara kwakadzika kwazvo kunodziisa mweya wako. Zvakadaro.

Iwe unogona kushamisika kuziva kuti kufamba kwechando kunotora kuronga zvishoma zvishoma pane inodziya-mamiriro ekunze. "Gara uchiziva kuti mazuva akapfupika munguva yechando," anodaro Vincent. (Ita nguva yeaya matanhatu ekudzidzira iwe unogona chete kuita munguva yechando.)

"Kana iwe uchiita kukwira kwenguva refu, ipfungwa yakanaka kutanga sezvo zuva riri kubuda kuti uzvipe nguva yakawanda yekupedzisa kusati kwadoka." Uye ikonzeresa shanduko kune yako yakajairika: "Unogona kuvhara mamaira maviri paawa pakufamba kwechirimo, asi usashamiswe kana iyo kumhanya ikachekwa muhafu-kana kupfuura-munguva yechando," anodaro. Gara uchigovana yako nzira uye ETA nemumwe munhu mubudiriro. (Hedzino humwe hunyanzvi hwekurarama hwauchazoda.) Kana uri wekupfekedza chikamu, tanga nedikita-rinonanzva base layer, ichiteverwa neimwe kana maviri matete emvere dzemakwai kana emvere dzemakwai ine isina mvura yekunze goko.

Tine zvese zvemuviri- uye zvikonzero-zvinosimudzira zvikonzero nei nguva yechando ichive mwaka wako mutsva waunofarira wekufamba.

1. Kukwidza kwechando kunopisa macalorie.

Vanhu vaifamba mutembiricha ye15 kusvika 23 madhigirii vakapisa 34 muzana mamwe makorikori pane avo vaifamba mumhepo yakagadzikana yepakati-50s mamiriro ekunze, chidzidzo kubva kuYunivhesiti kuAlbany muNew York chakawana. Chikonzero chacho? Muchidimbu, zvinodzikira kutembiricha-mune inotonhora mamiriro ekunze, muviri wako unopisa imwe simba kungo chengeta rako remukati bira rinotinhira. Asi chinhu chechipiri inzvimbo. "Kufamba nesinou kunowedzera kuramba," anodaro Vincent.

2. Uyezve, iwe uchavaka tsandanyama.

Muchidzidzo mu American Journal yeHuman Biology, vatsvakurudzi vakacherechedza vanhu mukati memwedzi mitatu kusvika kuchina yekudzidzira kunze kwepurogiramu yekunze mumamiriro ekunze anotonhora. Vakadzi vakawedzera mhasuru yavo, kunyangwe vachipisa macalorie akawanda kupfuura avanodya, kusiyana nezvidzidzo zvechirume. “Madzimai aikwanisa kudzora dzihwa kudarika varume nekuti vane mafuta akawanda emuviri uye vaigona kushandisa zvitoro zvine mafuta kuti zvikuchidzire chiitiko ichi,” anodaro munyori weongororo Cara Ocobock, Ph.D. Ndokunge, miviri yavo yanga isingaite yekuvhuna mhasuru kuitira huni-kubvumidza iyo mhasuru kuwana sezvo ivo vakarasikirwa mapaundi matanhatu emafuta paavhareji.

3. Mafuta-anopisa mhedzisiro.

Kupedza nguva mukutonhora kwemamiriro ekunze kunoita kuti muviri wako ugadzire mafuta ebrown, rudzi rwematishu akapfava akaremerwa necalorie-nzara mitochondria. Saka iyo nguva yakawanda yaunoshandisa kunze munguva yechando, anowedzera mafuta ebrown (saka, mitochondria) iwe uchakura. Kuti azviratidze, vatsvakurudzi veNational Institutes of Health (NIH) vakakumbira boka diki rezvidzidzo kuti richinje kubva pakurara mu75-degree tembiricha kuenda kune nippy 68 degrees. Mumwedzi wakatevera, vakawana kuwedzera kwe42 muzana kwemafuta ebrown. Uyezve, mune yechipiri NIH kudzidza, vatsvagiri vakawana kuti inotonhorera temps inowedzera kugadzirwa kwemuviri wako irisin, iyo hormone inowanzo kuvanzwa panguva yekurovedza muviri kuti iite calori kupisa.

4. Makwara ari pakakwirira kufadza.

Tembiricha inotonhorera inoreva kuti nzira dzekufamba musango hadzisi dzakaderera vanhu chete asi zvakare haina bug. (Unofanirwa kutora zororo chairo rechando gore rino. Heino chikonzero.) Uye panogona kunge pasina imwe nzira iri nani yekubhangi imwe yezuva yakakosha yezuva rechando, izvo zvinokonzeresa kugona kwemuviri wako kuburitsa mavhitamini D. chiedza," anodaro Norman Rosenthal, MD, munyori we Nguva yechando Blues. Muchokwadi, anodaro, vanhu vanosangana nemwaka yeaffective disorder (vakadzi vangangopetwa katatu pairi) vanowanzoona kusimuka kwemweya mushure mekudonha kwechando. (Heino nzira yekudzivirira uye kubata nayo SAD.) "Uyezve, unogona kunzwa mazaya echando achitsemuka uye kuona mhanje dzichibhururuka pamhepo inopisa," Dr. Rosenthal anodaro. Ndiwo mukana wekutanga wekumbundira nguva yese yechando.

Ongororo ye