Kodi pali nthawi yabwino yopita tsiku? Kafufuzidwe ka mapapu, maonekedwe a thupi, kutentha, ndi mahomoni amatanthauza chinthu chimodzi-kuchita masewera 6 koloko masana Koma kuchita masabata kumathandiza kuti thupi lanu lizikhala bwino tsiku lonse ndikuonetsetsa kuti mukupeza nthawi yochita masewera olimbitsa thupi. tsiku limatanganidwa kwambiri. Fufuzani za ubwino ndi zowopsya zomwe mungachite.
Kuchita Zochita Mmawa
Pali madalitso ochulukirapo pakulowa mumayendedwe anu kapena kuntchito m'mawa.
Zotsatira:
- Ambiri mwa anthu omwe amachita nthawi zonse mofulumira masana. N'kosavuta kupanga chizoloŵezi kupyolera muzochita masabata.
- Kafukufuku wina anapeza kuti zochepetsedwa ndi zithunzi za chakudya pambuyo pa mphindi 45 zam'mawa zimayenda, ndi zina zambiri tsiku lonse.
- Kafukufuku apeza kuti kuchita masewero olimbitsa thupi m'mawa kumalimbikitsa kupirira mphamvu poyerekezera ndi masewera olimbitsa thupi. Maphunzirowa adawonanso kuti masewera olimbitsa thupi amachititsa kuti mtima wanu ukhale wotsika komanso kuti thupi limatentha kwambiri m'masiku omwewo.
- Pali zododometsa zochepa ndi nthawi zosokoneza chinthu choyamba m'mawa.
- Mukhoza kupeza nthawi yochita maseŵera olimbitsa thupi poyimirira pang'ono.
- Kuchita masewera olimbitsa thupi kumapereka mphamvu yamagetsi kwa maola ambiri.
- Kuchita masewera olimbitsa thupi kumalimbitsa maganizo anu kwa maola ambiri.
- M'nyengo yotentha mumakhala kutentha kwabwino kuti muzisangalala ndi kuchita masewera olimbitsa thupi, poyerekeza ndi mtsogolo.
- Magulu otsika kwambiri a mpweya ali m'mawa.
- Thupi lanu limasintha nthawi yanu yochita masewero, kotero ngati mukuphunzira kuti muzichita masabata, pitani m'mawa.
Wotsatsa:
- Kutentha kwa thupi kumakhala kotsika kwambiri mpaka maola atatu asanadzutse, kupanga m'mawa nthawi ya mphamvu yapafupi ndi magazi.
- Minofu yolimba, yolimba ikhoza kuvulaza kwambiri. Onetsetsani kuti muzitha kutentha bwino musanachite masewera olimbitsa thupi, ndipo yesetsani kutambasula.
- Ngati simusangalala ndi masewera olimbitsa thupi, simungapange chizoloŵezi choyendayenda mosavuta pogwiritsa ntchito nthawi yopangira masewera.
- Chifukwa kutentha kwa thupi ndi mahomoni ndi apamwamba kwambiri madzulo, mwinamwake mumakhala ndi zotsatira zofanana kapena zapamwamba zowonjezera kalori patsiku.
Masana ndi nthawi yopuma
Ngati muli ndi ntchito yokhala pansi, ikhoza kupangitsa thupi lanu kukhala ndi ubwino wambiri kuthetsa tsiku la ntchito ndi masewera olimbitsa thupi.
Zotsatira:
- Mukhoza kuchita chizoloŵezi kuyenda ndi kuchita masewera olimbitsa thupi ndi kuswa nthawi.
- Mungagwiritse ntchito woyendayenda ndikuchita nawo masewera olimbitsa thupi kuntchito, kusukulu, kapena m'dera lanu.
- Kutentha kwa thupi ndi mahomoni ndi apamwamba kuposa momwe analiri poyamba mmawa.
- Kuchita masewera olimbitsa thupi kungathandize kuchepetsa kuchuluka kwa chakudya chomwe mumamva ngati kudya chakudya chamasana ndi kukuthandizani kupewa kupewa kupuma nthawi.
- Kuyenda mwamsanga kumathandiza kuti magazi alowe mu ubongo kuti mukhale madzulo masana.
- Kuyenda kapena kuchita masewera olimbitsa thupi kumapereka mpumulo kuntchito, kusukulu, kapena kunyumba.
Wotsatsa:
- Zokhumudwitsa za nthawi zingakulole kuti muloŵe mokwanira. Ndalama iliyonse ndi yabwino, koma yabwino ngati mungathe kuyenda 30 mpaka 60 mphindi kapena kuposerapo.
- Simungathe kuchoka kuntchito, kusukulu, kapena kuzipereka kwanu patsiku.
- Kafukufuku amasonyeza kuti mapapu amakhala opweteka kwambiri masana. Kuti mupite mosavuta, simungathe kuzindikira kusiyana kwake. Koma chifukwa chogwira ntchito mwakhama kapena kwa anthu omwe ali ndi vuto la mapapu, 15 peresenti mpaka 20 peresenti amasiyana.
Masana Kuyenda ndi Kuchita Zochita
Kafukufuku amasonyeza kuti madzulo (3 koloko mpaka 7 koloko masana) ndi nthawi yabwino kwambiri yogwiritsira ntchito ntchito ziwiri komanso zomanga thupi .
Zotsatira:
- Kwa anthu ambiri, kutentha kwa thupi ndi ma hormone pamwamba pa 6 koloko masana Kugwiritsa ntchito maola atatu chisanadze kapena pambuyo pake kukupatsani ntchito yabwino yopangira ntchito ndi kumanga minofu.
- Kafukufuku amasonyeza kuti mapapu amathandiza kwambiri pa 4pm mpaka 5pm
- Minofu imakhala yotentha komanso yosinthasintha.
- Masana ndi pamene muli otsika kwambiri poyesera tsikuli: Mungathe kuchita khama kwambiri pamene mukumva zochepa, kotero mutha kugwira ntchito mwamphamvu kapena mofulumira masana.
- Kuchita masana masana kungathandize kuchepetsa kuchuluka kwa chakudya chomwe mumamva ngati kudya chakudya chamadzulo.
- Mungathe kuchita masewera olimbitsa thupi musanapite kuntchito, kusukulu, kapena kunyumba.
Wotsatsa:
- Mungapeze kuti zinthu zikupitilira zomwe zikukulimbikitsani kugwira ntchito mochedwa kapena kukuyesani kuti muzicheza m'malo mochita masewera olimbitsa thupi.
- Ngati mumagwiritsa ntchito masewero olimbitsa thupi ngati zipangizo zamakina, zingathe kukhala zovuta komanso zovuta kuti mupeze masewero olimba.
Kuyenda Madzulo ndi Kuchita Zochita
Mutha kukonza masewera olimbitsa thupi nthawi yamadzulo.
Zotsatira:
- Muli pachimake cha kutentha kwa thupi ndi mahomoni.
- Minofu imakhala yotentha komanso yosinthasintha.
- Kuyesera kwodziwika kuli kochepa. Mungathe kugwira ntchito molimbika kapena mofulumira.
- Zochita zamadzulo zingathandize kuthetsa kuchuluka kwa chakudya chomwe mumamva ngati kudya chakudya chamadzulo.
- Kusokonezeka maganizo pambuyo pa tsiku kuntchito, kusukulu, kapena kunyumba.
Wotsatsa:
- Mavuto atsopano a tsiku ndi tsiku komanso zosokoneza zingakulepheretseni kuchita masewera olimbitsa thupi.
- Muyenera kulola maola atatu kuti ayende pansi atayenda kapena kuchita masewera olimbitsa thupi kuti athe kugona. Mukapeza mavuto ogona, muyenera kukonza mapulogalamu anu kale.
- Nthaŵi zamdima za chaka, onetsetsani kuvala zida zowonekera poyenda panja.
Nthawi Yabwino Kwambiri Yoyenda ndi Kuchita Zochita
Nthawi yabwino kwambiri yoti muyende? Kuyenda kungakuchitireni zabwino ngati mukuchita . Nthawi yabwino yoyenda ndi nthawi yomwe idzakwaniritsidwe nthawi yanu kuti mutha kuchita nthawi zonse. Akatswiri amavomereza-si nthawi ya tsiku yofunika kwambiri ngati kupeza nthawi imene mungathe kuikapo nthawi zonse kuti mupange ntchito.
> Zotsatira:
> Hanlon B, Larson MJ, Bailey BW, Lecheminant JD. Neural Response to Pictures of Chakudya Pambuyo Kuchita Zochita Zomwe Amayi Ambiri Ambiri Ambiri Amakhala Olemera. Med Sci Sports Exerc. 2012 May 22. [Epub patsogolo pa kusindikiza]
> DY Seo, Lee S, Kim N, et al. Zochita zam'mawa ndi zamadzulo. Kusakaniza Mankhwala Othandizira . 2013; 2 (4): 139-144. lembani: 10.1016 / j.imr.2013.10.003.