Litsela tse 6 tsa ho Laola Boikoetliso ba Hau ba Bosiu bo Tlang

Litaba

• Qala ka mor'a hore letsatsi le likele
• Theha mamello
• Qoba lijo tsa hau tsa mantsiboea
• Se ke oa ithiba
• Iphe matla
• O bonese bosiu
• Tlhahlobo bakeng sa

Ha batho ba ikoetlisa mantsiboea, ba khona ho tsamaea nako e telele ka liperesente tse 20 ho feta hoseng, ho etsa lipatlisiso koranteng Applied Physiology, Phepo e nepahetseng, le Metabolism fumanehile. 'Mele oa hau o na le bokhoni bo boholo ba ho hlahisa matla mantsiboea, ka lebaka la ho ts'oaroa ha oksijene ka potlako ho bolokang anaerobic ea' mele oa hau ho boloka nako e teletsana, le matla a hau a anaerobic (matla a makae ao o ka a hlahisang ntle le ho sebelisa oksijene) Nako, ho hlalosa David W. Hill, sengoli sa thuto. Boikoetliso ba bosiu le bona bo bile le keketseho e kholo ea maemo a cortisol le thyrotropin, lihomone tse peli tsa bohlokoa bakeng sa metabolism ea matla, ho feta batho ba neng ba ikoetlisa ka nako efe kapa efe ea letsatsi, ho latela thuto ea Univesithi ea Chicago. Ha cortisol e phahama letsatsi lohle ka lebaka la khatello ea maikutlo, e ka eketsa polokelo ea mafura mpeng. Empa nakong ea boikoetliso, cortisol e etsa 180, e fetoha hormone e chesang mafura ha e ntse e senya carbs ka katleho, ho bolela Michele Olson, Ph.D., setsebi sa boikoetliso ba 'mele Univesithing ea Auburn e Montgomery. Ka mantsoe a mang, e etsa hore khalori ea hau e chese. Phuputso e 'ngoe, ho Journal of Sports Medicine le Physical Fitness, bapisa basali ba neng ba tsamaea bakeng sa boikoetliso hoseng le ba ileng ba etsa joalo mantsiboea mme ba fumana hore leha lihlopha tsena ka bobeli li na le phepo e lekanang ea caloric ea letsatsi le letsatsi, basali ba tsamaeang hamorao letsatsing ba chesa mafura a mangata ka kakaretso. Hobane'ng? Boikoetliso ba mantsiboea bo ile ba ba le khatello e kholo ea tlala 'me ba bonahala ba khetha ho ja lijo tse nang le protheine e ngata ka mor'a ho ikoetlisa, ho fetola kabo ea lik'hilojule tsa bona tsa letsatsi le letsatsi hoseng ho e-na le hoo; liketso tseo li fumanoe li sireletsa khahlanong le keketseho ea mafura, ho bolela Andrea Di Blasio, mongoli ea ka sehloohong oa boithuto. Latela maano ana ho sebetsa hantle kamora lefifi mme liphetho li ka u kholisa hore u khomarele nako ea bosiu.

Qala ka mor'a hore letsatsi le likele

Ha se moea feela o ikutloang o pholile bosiu; mobu le ona o re, Patrick Cunniff, motlatsi oa naha ea mose le mothusi oa mokoetlisi oa pina le tšimo Univesithing ea Georgia. Ha nako e le lilemong tsa bo-80 le bo-90 'me letsatsi le chabile, mabatooa le lipina li ka futhumala ho fihlela likhato tse 120 tse phatsimang. Mocheso oo o tsoa fatše, o etsa hore ho utloe eka u matha ka sauna, Cunniff oa hlalosa. Mme mahlasedi a phahameng a letsatsi a phahamisa thempereichara ea letlalo la hau, e qobellang pelo ea hau ho sebetsa ka thata ho leka ho o thibela ho chesa haholo, ka hona ho senya mamello ea hau, ho senotsoe lipatlisiso tse ncha ho European Journal of Applied Physiology. Ho eketsa matla le boiketlo ba hau ba ho lula, tloha kamora shoalane.

Theha mamello

Keith Baar, setsebi sa boikoetliso ba 'mele Keith Baar, Ph.D., motlatsi oa moprofesa Univesithing ea California, Davis, o re: "Ho nka likarolo tse tharo ho isa ho tse 'nè feela hore 'mele oa hao o tloaele mongobo oa masiu a lehlabula a chesang." Leha ho na le lithemparetjha tse futhumetseng, mongobo o lekanyelitsoeng (ha e le hantle, hore na moea o tšoere metsi a makae) o ka ba holimo mantsiboea. Sena se hlahisa boemo bo khomarelang: Mongobo o etsa hore o fufule ho feta mme o thatafalletse ho kokobela, ka hona boikoetliso bofe kapa bofe bo tla ikutloa bo le boima ho feta kamoo bo lokelang, ho latela lipatlisiso ho European Journal of Applied Physiology. Le ha nako e tlase ea mantsiboea e bolela hore o na le mocheso o fokolang oa 'mele o ka qhalanang, tharollo ke ho iketlisa ka linako tse fokolang tsa boikoetliso. "Boloka lebelo la hau motsotso o le mong ho isa ho metsotsoana e 30 butle ho feta tloaelo," Baar o re; haeba u tloaetse ho nka metsotso e robong ea maele, qala ka metsotso e 10 'me u nyolohele lebelo la hau ka metsotsoana e 15 ho e 'ngoe le e 'ngoe ea maeto a mararo a latelang.

Qoba lijo tsa hau tsa mantsiboea

Ho fumana hore na u ka ja eng le hore na u ka besetsa neng bakeng sa boikoetliso ba mantsiboea e ka ba phephetso. Ha u nahana hore ho likela ha letsatsi ho ka qala kamora hora ea borobeli, na u lokela ho pepeta lijong tsa mantsiboea pele u tsoa? "Ho molemo ho ba le ntho e ka bang lik'hilojule tse 200 le lik'habohaedreite tse ngata tse tsoang lijong, litholoana le meroho, kapa lebese; e nang le protheine e itseng; 'me e na le mafura a fokolang le fiber, le ho e ja lihora tse peli pele ho nako," ho bolela Christy. Brissette, RDN, mopresidente oa 80 Twenty Nutrition. Haeba u rata ho ja ka lehlakoreng la pele, seo se ka bolela ho ba le karolo ea lijo tsa hau tsa mantsiboea pele u ikoetlisa le tse ling kaofela kamora moo. Kapa haeba u tloaetse ho ja hamorao, khetha seneke se kang yogurt e nang le litholoana kapa oatmeal e nang le morara o omisitsoeng kapa walnuts. Ebe hora kapa ho feta kamora ho ikoetlisa, ja lijo tse kholo tse nang le likhalori tse ka bang 400 le karolelano ea li-carbohydrate tse peli ho isa ho e le 'ngoe. Leka burrito ka likhoho kapa linaoa tse ntšo, raese e sootho, avocado, lettuce le salsa ka phuthehong ea lijo-thollo, kapa sopho, sechu kapa chili ka protheine, veggies le lijo-thollo kaofela. Hape etsa bonnete ba hore u se ke ua theola vithamine D lijong tsa hau tsa letsatsi le letsatsi ho tsoa lijong tse kang tlhapi e mafura, lebese kapa lebese la almonde le matlafalitsoeng. Haeba u qeta boholo ba nako ea ho ikoetlisa hlabula bosiu, o kanna oa ba oa fokolloa ke mahlaseli a letsatsi a UVB, ho bolelang hore 'mele oa hau o hlahisa vithamine e nyane, e ntlafatsang ts'ebetso ea mesifa, e thusang ho thibela kotsi le ho fokotsa ho ruruha, Brissette o re.

Se ke oa ithiba

Litaba tse monate: U ke ke ua ithetsa ka ho robala ka ho sebetsa ka thata nakong ea ho ikoetlisa, esita le haeba u se u le haufi le ho robala, lithuto li bontša. Batho ba ikoetlisitseng ka matla metsotso e 35 lihora tse ka bang peli pele ba robala ba tlalehile hore ba robetse hantle joalo ka masiu ao ba sa ikoetlisang ka ona, ho latela liphuputso tse ho Journal of Sleep Research. Mme ha e bapisoa le boikoetliso ba hoseng, ba sebelitseng bosiu ba hlile ba robala hantle le ho feta, phuputso ea haufinyane Univesithing ea Naha ea Appalachi e fumanoe. "Boikoetliso ba mantsiboea bo futhumatsa mocheso oa hau oa mantlha oa 'mele, o ts'oanang le ho hlapa ka mofuthu pele o robala," ho hlalosa sengoli se etelletseng pele sa thuto Scott Collier, Ph.D., "mme seo se o thusa ho robala kapele le ho robala hantle."

Iphe matla

Pele u matha, qeta metsotso e 10 ho isa ho e 15 u futhumala ka ntle e le hore mahlo a hao a ka tloaela lefifi, ho fana ka maikutlo a Fred Owens, Ph.D., moprofesa oa thuto ea kelello Franklin le Marshall College. Ha o bona mahlo a hao hantle, o tla sireletseha le ho feta: Sephethephethe sa 'mila oa mantsiboea se phetheselang haholo ho tloha ka hora ea botšelela ho isa ho ea borobong, e leng se etsang hore e be nako e kotsi ka ho fetisisa ho batho ba tsamaeang ka maoto ho tsoa, ​​ho latela Tsamaiso ea Ts'ireletso ea Sephethephethe sa Naha ea Naha. 'Me rea tseba hore u rata lipina tsa hau, empa ho molemo ho li cheka e le hore u mamele sephethephethe se tlang. Haeba ho bonahala eka ha o mathe ntle le 'mino, roala li-headphones tse kenyang lerata le le leng-joaloka mohala oa AfterShokz Trekz Titanium ($130, aftershokz.com), o nang le moralo o bulehileng oa tsebe-'me o boloka molumo o le tlase.

O bonese bosiu

Haeba u tsamaea ka thoko ho tsela, roala lisebelisoa tse bonts'ang, tse boneselitsoeng ke mabone a pele, Owens o fana ka maikutlo. Bakeng sa litselana kapa park runs, khetha ho benyang-in-the-lefifi. O re, ke khetho e bolokehileng ka ho fetisisa, hobane li tla khanya le ntle le ho pepesehela leseli le kantle. Maemong ka bobeli, ho bonesoa kapa ho bonahatsa liaparo tsa hau ho lokela ho ba likarolong tsa 'mele oa hau tse tla sisinyeha haholo, joalo ka manonyeletso, ka hona bakhanni ba ka bala motsamao habonolo joalo ka oa semathi. Khomarela likhetho maqepheng ana mme u koahetsoe.

Tlhahlobo bakeng sa