13 Makomborero Ekushanda Kunze Mangwanani

Zvemukati

• Kubatsirwa
• 1. Zvishoma zvinovhiringidza
• 2. Rova kupisa
• 3. Sarudzo dzakanaka dzechikafu
• 4. Kuwedzera kusvinura
• 5. Rakawanda simba
• 6. Nani kutarisa
• 7. Mamiriro akanaka
• 8. Tsigira uremu
• 9. Kuda kudya
• 10. Kuwedzera chiitiko chose
• 11. Ropa glucose kudzora
• 12. Kudzvinyirira kweropa
• 13. Kuvandudza kurara
• Unofanira kudya kare?
• Mangwanani vs. manheru
• Matipi ekutanga
• Chinokosha

Kana zvasvika pakurovedza muviri, nguva yakanakisa yezuva yekupinda muchirongwa chekurovedza muviri ndiyo yaunogona kuita nguva dzose. Munhu wese akasiyana. Iyo "chaiyo" nguva inoenderana nezvinhu zvakaita sekuda kwako, mararamiro, uye muviri.

Nepo pasina imwe-saizi-inokodzera-mhinduro dzese, mangwanani ekurovedza ane zvimwe zvakanaka. Ngatitarisei zvingangoitika zvechikamu chekutanga cheziya.

Kubatsirwa

Kana iwe uri paruzhowa nezve kutanga mangwanani ekurovedza maitiro, funga zvinotevera zvinotevera.

1. Zvishoma zvinovhiringidza

Kushanda kwemangwanani kunowanzoreva kuti hauna kunyanya kukanganiswa. Paunotanga kumuka, hauna kutanga kubata zuva remabasa ekuita. Iwe zvakare hauna mikana yekufonerwa, mameseji, uye maemail.

Uine zvinovhiringidza zvishoma, iwe unowanzoita kutevera nekurovedza muviri kwako.

2. Rova kupisa

Muzhizha, kushanda mangwanani kuchanzwa kugadzikana, sezvo chikamu chinopisa chezuva iri 10 am kusvika 3 pm Zvinokurudzirwa kudzivirira kunze kwekurovedza muviri panguva ino.

Kana iwe uchida zviitiko zvekunze, zviri nani kushandira kunze mangwanani-ngwanani, kunyanya pamazuva anopisa zvakanyanya.

3. Sarudzo dzakanaka dzechikafu

Yekutanga mangwanani ekurovedza muviri inogona kuseta toni yezuva rine hutano.

Mune chidzidzo che2018 chakaburitswa mu, 2,680 vadzidzi vekoreji vakapedza chirongwa chevhiki gumi neshanu. Vhiki yega yega yaisanganisira matatu emaminetsi emaminitsi makumi matatu ecardio.

Vadzidzi havana kubvunzwa kuti vachinje maitiro avo ekudya. Asi, avo vakaramba nepurogiramu vakaita sarudzo dzakanaka dzechikafu, sekudya nyama yakatsvuka shoma uye chikafu chakakangwa.

Nepo kudzidza kwacho kusingaedze nguva yakanakisa yezuva yekurovedza muviri, zvakawanikwa zvinoratidza kuti kurovedza muviri kunogona kukurudzira sei kudya kune hutano. Kushanda kunze kwekutanga kunogona kukukurudzira kuti uite sarudzo dzakanaka zuva rese.

4. Kuwedzera kusvinura

Kudzidzira kwemangwanani kunogona kuve mutambo uri nani wekushanduka kwemahomoni emuviri wako.

Cortisol ihormone inokuchengetedza iwe kumuka uye kungwarira. Inowanzodaidzwa kunzi kushushikana kemikari, asi zvinongokonzeresa matambudziko kana paine zvakawandisa kana kushoma zvacho.

Kazhinji, cortisol inowedzera mangwanani uye inodonha manheru. Inosvika pakakwirira kusvika kuma8 mangwanani.

Kana iwe uine mutserendende wakagwinya, muviri wako unogona kuve wakanyanya kufarira kurovedza muviri panguva ino.

5. Rakawanda simba

Kugara uchirovedza muviri kwakanakira kuwedzera simba uye kudzikisa kupera simba. Paunoshanda, okisijeni uye zvinovaka muviri zvinoenda pamoyo wako nemapapu. Izvi zvinovandudza yako yemwoyo system, kutsungirira, uye huwandu hwesimba.

Nekurovedza muviri pakutanga, ungangonzwa kusimbiswa mukati mezuva rese.

6. Nani kutarisa

Chiitwa chemuviri chinowedzerawo kutarisa nekutarisa, zvisinei nekuti unozviita riini. Asi kana iwe uchinetseka kutarisa mukati mezuva, mangwanani ekurovedza muviri inogona kunge iri chete tikiti.

Chidzidzo che2019 chakaburitswa muBritish Chinyorwa cheMitambo Mishonga chakawana kuti kurovedza muviri mangwanani kunovandudza kutarisisa, kudzidza kunoonekwa, uye kuita sarudzo.

Muchidzidzo, vatori vechikamu vakapedza kutenderera kwemazuva masere-maawa ekugara kwenguva refu uye vasina kufamba kwemaminetsi makumi matatu pamatanho ekutsika. Pane mamwe mazuva, ivo vakatorawo 3-maminetsi ekufamba mabhureki maminetsi makumi matatu.

Mazuva ane kurovedzwa kwemangwanani aibatanidzwa nekuziva zviri nani zuva rese, kunyanya kana paine mabhureki emazuva ese.

7. Mamiriro akanaka

Kuita panyama mushonga wepanyama wekushushikana. Munguva yekurovedza muviri, uropi hwako hunoita endorphins akawanda, ma "inzwa-akanaka" maurotransmitter kumashure kwemumhanyi wepamusoro. Izvo zvakare zvakapetana sekuvhiringidza kubva kunetseka pfungwa.

Morning kurovedza muviri inzira huru yekutanga zuva pane yakanaka chinyorwa. Iwe unozonzwawo pfungwa yekuita basa, ichikupa iwe tariro yetarisiro yezuva racho.

8. Tsigira uremu

Kubata kwekutanga basa kunogona kuve kwakanyanya pakurasikirwa nehuremu, zvinoenderana nechidiki 2015 chidzidzo chakaburitswa mu

Mukudzidza, varume vechidiki gumi vakarovedza muviri mangwanani, masikati nemanheru pane zvikamu zvakasiyana. Vatsvakurudzi vakaona kuti kupisa kwemaawa makumi maviri nemana kwakange kwakanyanya pavakadzidzira mangwanani vasati vadya.

Kana iwe uri kutsvaga kudzikisa huremu, mangwanani kurovedza muviri kunogona kubatsira.

9. Kuda kudya

Muzhinji, kurovedza muviri kunobatsira kudzora chishuwo chako nekudzora ghrelin, iyo nzara kemikari. Izvo zvakare zvinowedzera satiety mahormone, kunge peptide YY uye glucagon-senge peptide-1.

Zvisinei, kushanda mangwanani kunogona kudzora chido chako kunyange zvakanyanya.

Mune ongororo yegore ra2012 yakaburitswa muna, vakadzi makumi matatu nevashanu vakafamba pane yekutsika kwemaminetsi makumi mashanu nemashanu mangwanani. Tevere, vatsvagiri vakayera mafungu ehuropi hwemadzimai pavakaona mafoto emaruva (the control) uye chikafu.

Kwapera vhiki, maitiro acho akadzokororwa pasina kurovedza mangwanani. Vatsvakurudzi vakaona kuti uropi hwevakadzi hwaive nemhinduro yakasimba kumifananidzo yekudya kana ivo haana kurovedza muviri mangwanani.

Izvi zvinoratidza kuti mangwanani mashandiro anogona kuvandudza mashandiro anoita huropi hwako kune zvekudya cues.

10. Kuwedzera chiitiko chose

Izvo zvinoshandiswa zvekutanga kwekudzidzira hazvimire mangwanani. Sekureva kwechimwechete 2012 kudzidza mukati, kurovedza muviri mangwanani kunoenderana nekufamba kwakawanda zuva rese.

Mushure mekufamba kwemaminetsi makumi mana nemashanu mangwanani, vatori vechikamu vakaratidza kuwedzera kwezviitiko zvemuviri pamusoro pemaawa makumi maviri nemana anotevera.

Kana iwe uri kuyedza kurarama yakawanda inoshanda hupenyu, mangwanani kurovedza kunogona kukweretesa ruoko.

11. Ropa glucose kudzora

Chiitiko chemuviri chikamu chakakosha chekutarisa mhando 1 chirwere cheshuga (T1DM). Asi kune vanhu vane T1DM, zvinogona kunetsa kushanda. Kurovedza muviri kunoisa njodzi ye hypoglycemia, kana yakaderera ropa glucose.

Chidzidzo chegore ra2015 chakaburitswa mune chakawanikwa kuti mangwanani kurovedza muviri kunodzora njodzi iyo. Muchidzidzo ichi, vakuru makumi matatu neshanu vane T1DM vakaita zvikamu zviviri zvakasiyana zvemangwanani uye masikati mashandiro ekutsikirira.

Zvichienzaniswa nezvikamu zvemasikati, kurovedzwa kwemangwanani kwakaratidza njodzi yakaderera yezviitiko zve hypoglycemic mushure mekuita.

Vatsvakurudzi vanofunga kuti cortisol inogona kunge iri kutamba. Kunze kwekuwedzera kusvinura, cortisol inobatsirawo kudzora shuga yeropa. Mazinga epasi, ayo anoitika mumashure mezuva, anogona kuita kuti zvive nyore kuti hypoglycemia ikure.

12. Kudzvinyirira kweropa

MuUnited States, iva neBPG, kana BP. Chiitwa chemuviri ndeimwe yedzakanakisa nzira dzekuzvidzora neBP. Asi zvinoenderana nechidiki chidzidzo chegore ra2014 chakaburitswa muna, kurovedza muviri mangwanani kungave kuri kufamba kwakanyanya.

Kupfuura zvikamu zvitatu zvakapatsanuka, vanhu vakuru makumi maviri vane huremu hwakanyanya vanodzidziswa padhiraimendi na7 mangwanani, na1 masikati, na7 manheru. Vatori vechikamu vakapfekedza chigadzirwa chekurapa kuti vatarise yavo yekubuda kweropa mhinduro.

Vatsvaguriri vakaona kuti shanduko yeropa yakanyanya kunaka yakaitika pa7 am yekurovedza mazuva.

13. Kuvandudza kurara

Kuwana kurovedza muviri kwekutanga kunogona kunge kuri izvo zvaunoda kuti uwane zororo rakanaka rehusiku. Chidzidzo chimwe chegore ra2014 chakaratidza kuti vanhu vakuru vakarara zvirinani pamazuva avakadzidzira kuma7 mangwanani.

Mushure mekudzidzira mangwanani, vatori vechikamu vakapedza nguva yakawanda vari muhope huru uye vakawana mashoma ekumutswa kwehusiku. Zvakavatorerawo nguva shoma kurara.

Kudzidzira kunze kwemangwanani kunopa zvakatowanda zvinoenderana nehope. Kuvhenekerwa kwechiedza kutanga kwezuva kunogona kubatsira kuwedzera mwero wemelatonin usiku.

Unofanira kudya kare?

Paunenge uchishanda usati kudya kwemangwanani kune zvimwe zvakanaka, zvakakosha kudzikamisa shuga yako yeropa usati waekisesaiza. Zvikasadaro, muviri wako uchave nenguva yakaoma yekugonesa kuburikidza nebasa rako.

Pamberi pemangwanani kurovedza muviri, idya chikafu chakareruka chakazara mu carbs uye mapuroteni. Izvi zvinovaka muviri zvinopa simba uye kutanga nyama dzako kuita maekisesaizi.

Zvakanakisa pre-Workout kudya zvinosanganisira:

• bhanana uye nzungu ruomba
• oatmeal nemukaka wemamondi uye ma berries
• Yogurt yechiGiriki nemaapuro

Idya izvi zvekudya awa kana matatu awa usati washanda. Ungangoda kuyedza kuti uone kuti inguvai inoshanda zvakanyanya kwauri.

Mushure mekurovedza muviri, iwe uchada kuzadza muviri wako we carb uye mapuroteni zvitoro. Mukati memaminetsi gumi nemashanu ekurovedza muviri, nakidzwa nekudya-mushure mekuita basa, senge:

• turkey sangweji ine yakazara-zviyo chingwa uye miriwo
• Smoothie ine protein protein uye michero
• Yechi yoghurt nema berries

Usakanganwa kunwa mvura yakawanda usati, panguva, uye mushure mekudzidzira kwako.

Mangwanani vs. manheru

Kazhinji, kushanda mangwanani kuri nani nekuti zviri nyore kuzvipira uye kuitwa pamberi pezviito zvezuva zvisati zvapinda munzira.

Manheru, vanhu vazhinji vanonzwa kuneta mushure mebasa kana chikoro. Zvinogona kuve zvakaoma kuwana kurudziro kana nguva yekurovedza muviri. Kushanda kunze usiku kunogonawo kuwedzera simba, zvichiita kuti zvive zvakaoma kurara.

Asi izvi hazvireve kuti kudzidzira kwemanheru hakuna zvakunobatsira. Zvimwe zvinobatsira zvinosanganisira:

• Tembiricha yepamusoro yemuviri. Tembiricha yemuviri wako yakanyanya kukomberedza 4 kusvika 5 pm Izvi zvakanaka nekuti mhasuru dzako dzakatodziirwa.
• Kuwedzerwa simba uye kutsungirira. Inofananidzwa nemangwanani, simba rako uye kutsungirira kwakakwirira masikati.
• Dzimwe shamwari dzekudzidzira. Zvinogona kuve nyore kuwana vekudyidzana navo muswere masikati.
• Kushushikana mupfungwa. Mushure mezuva refu, kurovedza muviri kunogona kukubatsira kuzorora uye kusagadzikana.

Zvakare, nguva dzakasiyana dzezuva dzinogona kuve dzakanakira mhando dzakasiyana dzekurovedza muviri. Semuenzaniso, iyo yakasimba spin kirasi inogona kuve yakanaka mangwanani, nepo yekuzorora yoga maitiro kungave kunoshanda zvakanyanya husiku.

Nguva dzose zvakanaka kurovedza muviri panguva yezuva rinoshanda zvakanyanya kwauri. Kurovedza muviri zvinoenderana chero nguva yezuva iri nani pane kusagadzikana kwemangwanani kurovedza muviri.

Matipi ekutanga

Nenguva uye kushivirira, iwe unogona kutanga yako mangwanani yekurovedza maitiro. Heano maitiro ekuzviita kuti zviitike:

• Rara zvakanaka. Kuzorora kwakanaka kwehusiku kwakakosha kumuka mangwanani. Chinangwa kwemaawa manomwe kusvika masere ekurara.
• Zvishoma nezvishoma gadzirisa yako yekurovedza nguva. Panzvimbo yekusvetukira mukati ma6 am workout, zvishoma nezvishoma fambisa yako yekurovedza nguva nguva yapfuura uye yapfuura.
• Gadzirira yako yekudzidzira giya. Usati waenda kunorara, gadzira hembe dzako dzekurovedza muviri, sneakers, uye zvimwe zvekudzidzira zvekuita.
• Gadzira mangwanani-ngwanani. Gadzirira chikafu chinopa pre-Workout manheru apfuura.
• Sangana nehukama hwehukama. Kuita zvirongwa neshamwari inzira huru yekuzvibata pachako kuti uzvidavirire.
• Ita maekisesaizi iwe unofarira. Edza zviitwa zvitsva uye ona zvaunofarira zvakanyanya. Kana iwe uchifarira zvechokwadi kurovedza muviri, zvichave nyore kubuda pamubhedha.

Chinokosha

Kana iwe uri kutsvaga kuti utange tsika yekusimbisa muviri, funga nezvekushanda kwemangwanani. Kutanga kurovedza muviri kuchakubatsira iwe kutanga zuva uine simba rakawanda, kutarisa, uye tariro. Uyezve, mushure mekudzidzira kwemangwanani, unogona kunge uchidya hutano uye uchiti unoshanda mukati mezuva rese.

Kunyangwe izvi zvikomborero, hapana "nguva" yakakodzera yekurovedza muviri. Nguva yakanakisa ndeye iyo iwe inogona kunamatira kwenguva refu.