4 Matipi Ekuramba Uchikurudzirwa usingazviiti Unoshungurudzika

Zvemukati

• 1. Zvidururire iwe tora-ini-up
• 2. Ita ma Workout anokushora iwe
• 3. Iva nehutano pamusoro pekurara
• 4. Idya carbs-asi nguva yacho zvakanaka
• Ongororo ye

Kukurudzira hausi mutambo wepfungwa chete. "Tsvakurudzo iri kuratidza kuti zvaunodya, kurara kwaunoita, uye zvimwe zvinhu zvinogona kukanganisa dhiraivha yako," anodaro Daniel Fulford, Ph.D., mubatsiri wepurofesa uye chiremba wepfungwa paBoston University. Aya masimba epanyama anokanganisa izvo zvinozivikanwa sekuona kwekuedza, kana basa rakawanda sei raunofunga kuti chiito chichatora, icho chingagone kuona kana uchiramba uchienderera mberi, Fulford anodaro.

Heano mashandiro anoita maitiro: Huropi hwako hunoongorora kuoma kwebasa kana chinangwa chakavakirwa muchikamu chikuru pamamiriro ako emuviri. "Inoshandisa zviratidzo, kusanganisira kuti une nzara sei kana kuti wakaneta zvakadii, kuona kana chiitiko chemuviri chakakodzera kuyedza kunodiwa," anodaro Fulford. Semuenzaniso, kana wakaneta, uropi hwako hunogona kuongorora kuenda kunzvimbo yekurovedza muviri zvino sekuda kushanda nesimba kupfuura zvazvaizoita mushure memaawa masere azere ekurara, uye uchave nenguva yakaoma yekunyengetedza kuti uende.

Kuti uchengetedze kurudziro yako yakakwira, saka, iwe unoda maonero ako ekuedza kuve akaderera. (Yakabatana: Zvikonzero Zvishanu Zvako Kukurudzira Kunoshaya) Chimiro yakashanda pamwe nenyanzvi kuti vaone nzira ina dzakaratidzwa nesainzi kuti dziite izvozvi, saka unogona kukunda chero chinangwa.

1. Zvidururire iwe tora-ini-up

Kapu yekofi kana tii nhema haingokurudzire iwe chete asiwo inoita kuti zvaunoita zvinzwe zvichigoneka. "Caffeine inoderedza huropi hwako hweadenosine, iyo neurotransmitter inoita kuti ukotsirike. Sezvo kuneta kwako kwepfungwa kunodzikiswa, mabasa anonzwa kushoma," anodaro Walter Staiano, Ph.D., mukuru wekutsvaga paSswitch, kambani yeurouro-performance. . Zvimwe zvinwiwa zvine shuga zvinogona kuita zvakafanana, sekutsvagurudza kuri mujenari Psychology uye Kukwegura. Vakuru vakadya magiramu makumi maviri neshanu eglucose maminetsi gumi vasati vatora bvunzo-yekutsvaga ndangariro vaive vakabatikana kupfuura avo vakanwa chinwiwa chisina shuga. Vatsvagiri havasati vaziva kana mamwe mafomu eshuga, senge sucrose iri mushuga yepatafura uye fructose mumuchero, inopa mhedzisiro yakafanana. Saka nezve chinhu chechokwadi, sarudza magirazi eglucose, mapiritsi, kana zvinwiwa.

2. Ita ma Workout anokushora iwe

Kuita maekisesaizi nguva dzose uye kuramba uchiitora kumusoro kunogona kuita kuti zvimwe zvese zvaunoshandira zvinzwe kushomeka, anodaro Staiano. “Takaona kuti maminetsi makumi matatu emabasa epfungwa anonetsa ayo aiita kuti vanhu vazhinji vapedzike mupfungwa akanga asina chaanoita kuvatyairi vemabhasikoro,” anodaro. "Tinofunga kuti imhaka yekuti paunodzidzisa muviri wako, unodzidzisawo huropi hwako, uye inova yakanyanya kurwisa kuneta kwepfungwa uye wired kubata nezvinhu zvinotora nhanho huru yekuedza." Chero chiitiko chinoda muviri chichaita izvi uye kuderedza maonero ako ekuedza, Staiano anodaro. Ingo ramba uchizvimanikidza kusimudza zvinorema, famba uchienda kure, enda nekukurumidza, kana kutambanudza zvakadzika. (Heino basa rakaomesesa iwe raunogona kuita neimwe chete dumbbell.)

3. Iva nehutano pamusoro pekurara

Kusazorora zvakakwana kunogona kuita kuti zvese zviite sezvakaoma, anodaro Fulford. Pazuva rinowanzoitika, ichi hachisi chinhu chikuru-kurara zvakaringana husiku hunotevera, uye kurudziro yako ichawedzera. Asi tsvagiridzo inoratidza kuti kana ukakanda nekutenderedza husiku chiitiko chikuru chakaita senhangemutange, chinogona kukukanda kure. "Kushaikwa kwekurara kunokanganisa kutarisa kwako pane chinangwa uye kunoderedza kupihwa kwesimba kuuropi," Fulford anoti. "Simba rako repfungwa uye kushomeka kuderera, izvo zvinoderedza kuita kwako." Nhau dzakanaka: Kungoziva kuti kutsumwaira kunokanganisa kurudziro yako asi kwete kugona kwako kwenyama kwakaringana kukubatsira kuti udzokere shure, anodaro Fulford. Kuti uwane simba, ingozviyeuchidza wega kuti une hunyanzvi hwekubudirira.

4. Idya carbs-asi nguva yacho zvakanaka

Kuva zvishoma padivi rine nzara kwakanakira kurudziro. "Chiratidzo chemuviri kuuropi hwako kuti chiito chinofanira kutorwa [kuwana chikafu], saka chinogona kuita kuti iwe uwedzere kutungamirirwa," anodaro Fulford. "Kuguta, kune rimwe divi, kunoisa mutumbi muzororo." Kuti ugutse chishuwo chako uye kuwedzera mojo yako, sarudza chikafu chakanyanya-carb sechingwa uye pasta. "Vanoburitsa glucose nekukasira, izvo zvinogona kukupa iwe simba rakawanda munguva pfupi. Zvikafu zvine mafuta mazhinji seavocado zvinoda simba rakawanda rekugaya, izvo zvinogona kuendesa simba kure nehuropi uye zvichitungamira mukufunga kwakanyanya kwekuedza," Fulford anodaro. . (Zvakafanana: Gwaro reMukadzi Wehutano Pakudya Carbs)

Dzivisa kudya chikafu chakakura kana chakazara mafuta usati watanga kugadzira. Uye kana ukaona wava kuyambuka mutsara kubva kune nzara kuenda kune hangry, tora diki carb-inorema tudyo sebhanana kuti ubvise.

Ongororo ye