Ochita masewera ambiri amadziwa kuti kupuma mokwanira pambuyo pochita masewero olimbitsa thupi n'kofunikira kuti apite kuntchito yapamwamba, koma ambiri amapitirizabe kugwedeza ndi kumva kuti ali ndi mlandu pamene achotsa tsiku. Kukonzekera kwa thupi ndikudzilimbikitsanso panthawi yophatikizapo ntchito, ndipo maphunziro opitirira amatha kufooketsa othamanga amphamvu kwambiri.
Masiku opumulira ndi ofunika kwambiri pa masewera osiyanasiyana pa zifukwa zosiyanasiyana.
Zina ndi zakuthupi ndipo zina zimaganizo. Mpumulo ndi wofunika kwambiri kuti minofu ikhoze kukonza, kumanganso, ndi kulimbikitsa. Kwa othamanga okondwerera, kumanga masiku opuma kungathandize kukhalabe bwino pakati pa zolinga zapanyumba, ntchito, ndi thupi.
Pa zochitika zovuta kwambiri, zochepa zochepa za kupumula ndi masiku obwezeretsa zingayambitse matenda opatsirana kwambiri.
Kodi Chimachitika Panthawi Yotani?
Kupanga nthawi yowonetsera pulogalamu iliyonse yophunzitsira n'kofunika chifukwa iyi ndi nthawi imene thupi limasinthira kuti likhale lopanikizika la masewero olimbitsa thupi komanso kuti maphunziro enieni amachitika. Kubwezeretsa kumathandizanso kuti thupi libweretse malo ogulitsira magetsi komanso kukonzanso zida zowonongeka. Kuchita masewera olimbitsa thupi kapena ntchito zina zonse zimapangitsa kusintha kwa thupi monga kusokonezeka kwa minofu ndi kuwonongeka kwa magetsi (minofu glycogen) komanso kutayika kwa madzi.
Nthawi yobwezeretsa imalola malo ogulitsawa kubwereranso ndipo amalola kukonza minofu kuti ichitike.
Popanda nthawi yokwanira yokonzanso ndi kubwezeretsa thupi, thupi lidzapitirizabe kuwonongeka. Zizindikiro zowonjezereka nthawi zambiri zimachitika chifukwa chosowa nthawi. Zizindikilo za kupititsa patsogolo ntchito ndikuphatikizapo kumverera kwachisokonezo, kusasinthasintha, kupsinjika maganizo, kuchepa kwa masewera a masewera, ndi kuwonjezeka kwa ngozi, pakati pa ena.
Kubwezeretsa kwa nthawi yayitali komanso kwa nthawi yaitali
Kumbukirani kuti pali magulu awiri a kuchira. Pali nthawi yowonongeka (yochepa) yomwe imachokera ku phunziro lapadera la maphunziro, ndipo padzakhalanso kuchira kwa nthawi yaitali komwe kumayenera kumangidwa panthawi yonse yophunzitsira. Onse awiri ndi ofunikira kupanga masewera olimbitsa thupi.
Kukhalitsa kanthawi kochepa , nthawi zina kumatchedwa kupulumuka kumachitika maola atangotha masewera olimbitsa thupi. Kukhalanso mwakhama kumatanthauza kugwira ntchito yochepa kwambiri pokhapokha mutagwira ntchito mwakhama nthawi yomweyo mutangokhalira kugwira ntchito mwakhama komanso kumapeto kwa masiku omwe mukutsatira. Mitundu iwiri yonse yogwiritsira ntchito zowonongeka ikugwirizana ndi zopindulitsa.
Chinthu chinanso chofunika kwambiri cha kuchira mwamsanga pakutha masewera olimbitsa thupi chikukhudzana ndi kubwezeretsa masitolo ndi magetsi omwe amataya nthawi yochita masewera olimbitsa thupi ndikukwaniritsa mapuloteni (njira yowonjezera mapuloteni okhudzana ndi maselo, kuteteza kusokonezeka kwa minofu, kukula kwa kukula kwa minofu) podya zakudya zabwino mu chakudya chochita masewera olimbitsa thupi .
Iyi ndi nthawi ya minofu yofewa (minofu, matope, mitsempha) kukonza ndi kuchotsedwa kwa mankhwala omwe amamanga chifukwa cha ntchito za selo panthawi yochita masewera olimbitsa thupi.
Kupeza kugona kwabwino ndichinthu chofunikira pafupipafupi. Onetsetsani kuti mumagona mokwanira, makamaka ngati mukuphunzira mwakhama. Njira zowonongeka kwa nthawi yaitali zimagwiritsa ntchito pulojekiti yophunzitsira. Ndondomeko zophunzitsidwa bwino kwambiri zimaphatikizapo masiku opuma komanso masabata omwe amapangidwira pulogalamu ya pachaka. Ichi ndi chifukwa chake ochita masewera ndi makosi amasintha pulogalamu yawo yophunzitsa chaka chonse, kuwonjezera crosstraining , kusintha masewero olimbitsa thupi, ndi kusintha kusintha, nthawi, mtunda, ndi zina zonse zophunzitsidwa.
Kusintha kwa Kuchita Zochita
Mfundo yothetsera kusintha imanena kuti tikakhala ndi zovuta zolimbitsa thupi, thupi lathu limasinthasintha komanso limayenda bwino.
Zili ngati kuphunzira luso latsopano; poyamba, ndi zovuta, koma pakapita nthawi zimakhala zachiwiri. Mutasintha maganizo, mumadandaula kuti mupite patsogolo.
Pali malire a nkhawa zomwe thupi lingalekerere lisanalowere komanso kuvulaza. Kuchita ntchito mofulumira kwambiri kumabweretsa kuvulala kapena kuwonongeka kwa minofu, koma kuchita pang'ono, pang'onopang'ono sikungapangitse kusintha kulikonse. Ichi ndi chifukwa chake ophunzitsira okha amapanga mapulogalamu omwe amawonjezera nthawi ndi mphamvu pa mlingo wokonzedweratu ndikulola masiku opuma mu pulogalamuyi.
Kutha Kogona Kungalepheretse Masewera a Masewera
Kawirikawiri, usiku umodzi kapena mawiri wokhala ndi tulo tating'ono kapena tating'ono sizingakhudzidwe kwambiri ndi ntchito, koma nthawi zonse kugona mokwanira kungabweretse kusintha kosasintha kwa mahomoni, makamaka omwe ali okhudzana ndi kupanikizika, kupuma kwa minofu, ndi kumverera. Ngakhale kuti palibe amene amamvetsetsa zovuta za kugona, kafukufuku wina amasonyeza kuti kugona mokwanira kungachititse kuti kortisol yambiri ikhale yotsika kwambiri, kuchepetsa ntchito ya kukula kwa mahomoni (yomwe imagwira ntchito panthawi yokonza minofu), ndipo imachepetsa kapangidwe ka glycogen.
Kafukufuku wina umagwirizanitsa kuwonongeka kwa kugona ndi kuchepa kwa kupirira kwachidziwitso komanso kuwonjezereka kwa zomwe mukuganiza kuti mukuyesetsa.
Kusamalitsa Kuchita Zopuma ndi Kupuma
Ndi njira iyi yosinthira ndi kuyambiranso yomwe imatengera wothamanga kupita ku msinkhu wathanzi. Ochita masewera apamwamba akuyenera kuzindikira kuti pakufunika kwambiri kuphunzitsidwa ndi khama, makamaka kufunika kokonzekera kuchira. Kuwunika ntchito yanu ndi zolembera, komanso kumvetsetsa momwe thupi lanu limamvera komanso momwe mumakhudzidwira ndiwothandiza kwambiri pakuzindikira zosowa zanu komanso kusintha ndondomeko yanu yophunzitsa.
Zotsatira:
Spiegel L, Ntchenje R, Van Cauter E. Mphamvu ya ngongole ya tulo yogwira ntchito yamagetsi ndi endocrine. Lancet . 1999; 354: 1435-1439.
Lamberg L. Kugona Angakhale Othandiza 'Chombo Chokonzekera Chabwino. Psychiatric News. 2005. Voliyumu 40, Nambala 16.
Mujika I, Padilla S. Scientific chifukwa cha njira zowonongeka. Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita. 35: 1182-11187, 2003.