Ochita masewera ambiri amavomereza kuti kugona mokwanira n'kofunikira kuti ntchito yabwino ya masewera ikhale yabwino, koma posachedwapa izi zinali zongopeka popanda umboni wambiri kuti zitheke. Koma tsopano ochita kafukufuku akuzindikira kuti kuwonongeka kwagona mokwanira kungakhudze bwanji masewera . Ochita kafukufuku akugona kuti kugona mokwanira kumakhudza kwambiri kagayidwe kathu koyambitsa matenda ndipo kusagona mokwanira kumachepetsa kuchepetsa shuga m'magazi ndi pafupifupi 30 mpaka 40 peresenti.
Zotsatirapo za shuga Metabolism ndi Kupirira
Eva Van Cauter, Ph.D., wochokera ku yunivesite ya Chicago Medical School, anaphunzira zotsatira za nthawi zitatu zosiyana zogona za amuna khumi ndi anayi ali ndi zaka 18 mpaka 27. Kwa usiku watatu woyamba wa phunzirolo, amunawa anagona maola asanu ndi atatu usiku ; Kwa mausiku asanu ndi limodzi otsatira, iwo anagona maora anayi usiku; Kwa mausiku asanu ndi awiri apitawo, adagona maola 12 usiku.
Zotsatira zinasonyeza kuti atatha maola anayi ogona usiku (nthawi yopuma yopuma), iwo amachepetsa shuga mosavuta. Miyeso ya cortisol (hormone ya stress) inalinso yowonjezereka panthawi yolepheretsa kugona, yomwe imagwirizanitsa ndi kukhumudwa kwa chikumbumtima, kulephera kwa insulin kukana, ndi kufooketsa kwa othamanga.
Van Cauter adanena kuti patangotha sabata imodzi yokha yolepheretsa kugona, anyamata, athanzi, anali ndi ma shuga omwe sanali abwino ndipo anawonetsa kuti thupi likugwira ntchito mwamsanga.
Izi zimachepetsetsa thupi kuti liziyenda shuga ndi zofanana ndi zomwe zimapezeka okalamba.
Zambiri zomwe timadziŵa za kuwonongeka kwa kugona zimakhudzana ndi ntchito ya chitetezo komanso ubongo. Phunziroli ndi lochititsa chidwi chifukwa limasonyeza kuti kugona mokwanira kungakhudze thupi lachilengedwe lomwe liri lofunikira kwambiri pa masewera olimbitsa thupi-glucose metabolism ndi cortisol.
Ngakhale kuti palibe amene amamvetsetsa zovuta za kugona, izi (komanso kafukufuku wina) zimasonyeza kuti kusowa tulo kungawononge kuchuluka kwa cortisol (hormone yachisokonezo), kuchepetsa ntchito ya kukula kwa homoni (yomwe ikugwira ntchito panthawi yokonza minofu), ndipo yatsika glycogen kaphatikizidwe.
Kafukufuku wina umagwirizanitsa kuwonongeka kwa kugona ndi kuchepa kwa kupirira kwakukulu ndi kuwonjezereka mawerengedwe a momwe akuyesera kuchita , ndi kuchepa kuchepa nthawi.
Zimene Kafukufuku Amanena pa Otetezera Otetezeka
Glucose ndi glycogen (kusungidwa kwa shuga) ndiwo magwero amphamvu kwa othamanga. Kukhoza kusunga shuga mu minofu ndi chiwindi ndikofunika kwambiri kwa othamanga opirira. Amene ali m'tulo amalephera kukhala ndi glycogen pang'onopang'ono, zomwe zimalepheretsa kusungirako mafuta kuti wothamanga athe kupirira zochitika zoposa mphindi 90.
Zokwera kwambiri za cortisol zingasokoneze kukonzanso minofu ndi kukula. M'kupita kwa nthawi, izi zikhoza kulepheretsa wothamanga kuti ayambe kuyankhulana ndi kuphunzitsidwa kolemetsa komanso kutsogolera kuvulaza ndi kuvulaza.
Mwachiwonekere, kufufuza kwina ndikofunikira. Koma phunziroli likusonyeza kuti kusowa tulo kosatha kungakhudze ntchito yamagetsi. Kwa ochita maseŵera olimbitsa thupi, kugona mokwanira pa maphunziro olemetsa ndipo mapikisano asanakhale othandizira ndipo sangathe kuvulaza.
Chifukwa Chimene Othamanga Akufunikira Mpumulo ndi Kubwezeretsa
Ndiko kusinthasintha kwa kusintha ndi kusintha kumene kumatengera wothamanga kufika pamtunda 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.
Momwe Mungapezere Mpumulo Wokwanira Popanda Kutenga Masiku
- Pezani kugona kwapamwamba kwambiri
- Yesetsani kuchira mutatha kugwira ntchito
- Yendani pamtunda ndi ntchito yosiyana kwambiri monga yoga, kutambasula, kapena kuyenda pa tsiku lanu
- Khalani ndi misala pa tsiku lanu lopuma kuti muthe kuchepetsa kupweteka kwa minofu, ululu, ndi kupweteka
- Pezani kugona mokwanira
- Kudya masewera olimbitsa thupi kumaphatikizapo kupeza zokwanira ma calories kuti muphunzitse mwamphamvu ndi zofuna zanu
- Idya chakudya chabwino choyambirira
- Idyani bwino kuti mupulumuke
Zotsatira:
> Fullagar HH, Skorski S, Duffield R, Hammes D, Coutts AJ, Meyer > T .. > Kugona ndi maseŵera: zotsatira za kugona tulo pa masewera olimbitsa thupi, komanso zokhudzana ndi umoyo ndi zoganizira za kuchita masewera olimbitsa thupi. Masewera a Masewera. 2015 Feb; 45 (2): 161-86. lembani: 10.1007 / s40279-014-0260-0.
Spiegel, Leproult ndi Van Cauter, Mphamvu ya ngongole ya tulo yogwira ntchito yamagetsi ndi endocrine. The Lancet (1999; 354: 1435-1439).