Melemo ea ho Itloaetsa Boemong ba Leholimo bo Bata - le Mokhoa oa ho Etsa ka Mokhoa o Sireletsehileng

Litaba

• Melemo ea bophelo bo botle ba ho ikoetlisa nakong ea mariha kantle
• Mokhoa oa ho iketelletsa pele ho kena serameng
• Mokhoa oa ho apara liaparo tsa hau tsa mariha
• Seaparo sa Hau
• Mahlo a Hao
• Sefahleho sa Hao
• Tlhahlobo bakeng sa

Hore na o qeta letsatsi o hloa litselana tsa lithaba kapa hora e le 'ngoe o ntse o tsamaea sebakeng se koahetsoeng ke lehloa, ho ikoetlisa nakong ea mariha kantle ka ntle ho ka fetola maikutlo le likelello tsa hau.

Kari Leibowitz, Ph.D, o re: “Re fumane hore batho ba neng ba bona mariha a tletse menyetla, eseng nako e lekanyelitsoeng ea selemo, ba ne ba phela bophelo bo botle haholoanyane: ba ne ba e-na le maikutlo a nepahetseng haholoanyane, ba khotsofetse haholoanyane bophelong, ba bile ba e-na le khōlo e khōloanyane ea botho. ., setsebi sa kelello sa bophelo bo botle Stanford se ithutileng melemo ea kelello ea ho amohela mariha Norway.

Keletso ea Leibowitz ea ho kotula molemo ona oa ho ikoetlisa mariha - le ba bang ba 'maloa? Ipakele e le uena ea hore u ka itlama 'me u natefeloe kantle ho etsa tloaelo. Mona, melemo e meng ea mofufutso o batang oa mofufutso, le kamoo o ka o fumanang ntle le ho hoamisa.

Melemo ea bophelo bo botle ba ho ikoetlisa nakong ea mariha kantle

Ketso feela ea boikoetliso bo batang e hlasimolla 'mele ho lokolla motsoako o bitsoang irisin, o eketsang ho chesa mafura ha o ntse o matlafatsa ts'ebetso ts'ebetsong ea moputso oa boko. Ho sebetsa ka mokhoa o sireletsehileng serame ho kopanya lintho tse peli tse etsang hore irisin e tsoe, boikoetliso le ho thothomela. Ho qhibiliha ha mesifa ka bobeli ho baka sena, ”ho bolela setsebi sa kelello Kelly McGonigal, Ph.D., mongoli oa Thabo ea Motsamao. "Ho bolokehile ho nahana hore boikoetliso ba kantle - joalo ka ho matha ka metsotso e 20 kapa sehlopha sa kantle sa boot camp - bo lekane ho una molemo." 'Me ha maemo a irisin a phahame, tšusumetso ea hau le eona ea eketseha.

Ho feta moo, 'mele oa hau o na le mokhoa oa ho futhumatsa mokokotlo oa hau ka ho fetola mafura a' mele a tloaelehileng - a sa sebetseng ka hore a lutse feela - ho seo ho thoeng ke mafura a sootho, a sebetsang hantle 'me a chesa lik'hilojule. Robert H. Coker, Ph.D., moprofesa oa baeloji Univesithing ea Alaska Fairbanks, o re: “Ho sebetsa ka lebaka la serame ha lisele tse sootho tsa adipose ho ka etsahala nakong ea lihora tse peli tsa ho pepesehela serame. (Litsebi ha li khone ho supa hore na mocheso o tlase, phello e chesoa kapele ka nako eo.)

Ts'ebetso ea mafura a sootho e tla lula e phahame bonyane hora e le ngoe kamora hore o khutle ho tloha leetong leo la mariha kapa sebokeng sa ski. Phello ea letlooa ke karolo ea 5 lekholong ea khalori ea hau ea letsatsi bakeng sa letsatsi. Khabareng, phuputsong ea morao tjena ho Koranta ea Machabeng ea Patlisiso ea Tikoloho le Bophelo ba Sechaba, motsoako oa ho pepeseha ha serame (hanyenyane ka tlaase ho leqhoa) le ho ikoetlisa ho fumanoe ho khothalletsa ho eketseha ha protheine e itseng (e tsejoang e le PGC-1-alpha). Sena se thusa ho ntlafatsa oxidation ea mafura le ho sireletsa khahlanong le botenya - ka mor'a ho intša hang. "Re kanna ra khona ho 'haha" PGC-1-alpha ha nako e ntse e tsamaea mabapi le ho pepesehela serame, "ho bolela Coker. "Ho sa ntse ho tla bonahala." Leha ho le joalo, tloaelo ea hau e tla u tsoela molemo.

Re sa bue letho, mariha ke boemo ba leholimo bo loketseng ho aha mokoka. "Kamehla ke khetha ho bata ho feta mocheso bakeng sa koetliso," ho bolela semathi se phahameng Mary Cain, molaoli oa sechaba sa New York bakeng sa lets'oa la Tracksmith. Mocheso o lekanyetsa boholo ba seo u ka se etsang, empa mariha ke monyetla oa ho amohela libaka tse telele ho leka. " Kahoo haeba ho matha kapa ho palama maoto kapa ho palama maoto ho tloaelehile e le metsotso e 30, etsa hore metsotso e 40 kapa e 50. Kaine o re: “Ba ka ’na ba ikutloa ba le betere ha ho bata.

Mme ha e le nako ea lehloa, tlohella sesebelisoa sebakeng sa hau se tloaelehileng se u susumetse - ho fapana le ho u thiba - uena. Mirna Valerio, semathi se sebetsang ka maqhubu a maqhubu a motlakase le Merrell ea lulang Vermont o re: "Ke fetola lintho mariha ka lehloa." "U ntse u hatela pele, empa 'mele oa hau o tlameha ho sebetsa ka thata ho tsamaea - kapa ho matha haeba u sebelisa lieta tsa lehloa - ka sebopeho le boima ba lehloa."

Mokhoa oa ho iketelletsa pele ho kena serameng

Maikutlo a hau a mocheso le hore na o ikutloa o phutholohile hakae kantle o tsoa ho maikutlo a letlalo la hau. Ha u fihla moeeng o batang, methapo ea hau ea mali e fihla pheletsong ea hau ho leka ho fokotsa mocheso oo o o lahlehelang tikolohong, ho bolela John Castellani, Ph.D., setsebi sa 'mele le Setsi sa Lipatlisiso sa Sesole sa U.S. Castellani o re: "Ha u ntse u pepesehela serame khafetsa ka ho itloaetsa ho ba ka ntle, karabelo eo ea constriction ea fokola, ho bolelang hore u ka fumana phallo e ngata ea mali le mocheso o phahameng oa letlalo mochesong o tšoanang oa moea," ho bolela Castellani. Phetolelo: Hangata ha u e-ea boikoetlisong ba mariha, ho ba bonolo haholoanyane 'me u tla tloaela serame kapele ho feta bao tekanyo ea bona e le' ngoe feela ea metsotso e mehlano ho tloha ntlong e 'ngoe ho ea ho e 'ngoe.

Esita le haeba u le mohale oa boemo ba leholimo bo batang, u tla batla ho lokisetsa 'mele oa hao bakeng sa boikoetliso ba mariha ka ho etsa lintho tse ling tse matla kapa tse ling tse futhumetseng ha u ntse u le ka tlung ho fumana mocheso o monyenyane oa' mele. Ka tsela eo, u tla be u itokiselitse ho nka khato motsotso oo u tsoang ka ntle. Le ho itšireletsa khahlanong le ho emisa le ho nka maeto a malelele, a batang ho ea hae, etsa hore boikoetliso ba hau ba mariha bo be ka ntle le ka morao, ho bolela Castellani. O re: "Haeba u tloaetse ho etsa limaele tse nne, etsa maele ka morao ebe u khutla makhetlo a 'maloa."

Mokhoa oa ho apara liaparo tsa hau tsa mariha

Seaparo sa Hau

Molao oa letsoho: Itokise e le hore u hatsetse hanyenyane ha u ntse u itokisetsa boikoetliso boo ba mariha. Laura Zimmerman, motsamaisi oa liaparo le lisebelisoa o re: "Mohlala, haeba u sebetsa ka ntle ho lithemparetjha tse 40 ho isa ho tse 50, mokato o nang le baki e bobebe le liatlana o tla phutholoha, haholo ha o futhumetse." bakeng sa Merrell.

Ho tloha moo, o re, eketsa karolo ea mofuthu bakeng sa mocheso o mong le o mong oa likhato tse 10: “Tlasa likhato tse 40, eketsa katiba le baki kapa borikhoe bo futhumetseng. Ka tlasa likhato tse 30, eketsa lera le mahareng tlasa baki e sa keneleng metsi. Ka tlase ho 20°F, eketsa khetla ea mariha le ho koahela lipheletsong tse boima.” U fumana setšoantšo. (E amanang: Ke Li-Layer Tse Kae Tse U Lokelang ho li Apara Nakong ea Mariha?)

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Hona joale, hoo e ka bang mokato oo oa motheo. "Ntho ea bohlokoa ka ho fetisisa ke ho ba le lesela le phefumolohang le lutseng haufi le letlalo la hao ho tšoara mocheso o tsoang 'meleng oa hao," ho bolela Laura Akita, mookameli oa lihlahisoa tsa lehloa la basali le lisebelisoa tsa ho hloa North Face. Li-knits li tla hohela mofuthu ho feta tse lohiloeng. Leka Helly Hansen's Tech Crew LS (Reka, $30, amazon.com) bakeng sa lesela le bobebe kapa basebetsi ba North Face's Ultra-Warm Poly Crew (Reka, $80, amazon.com) bakeng sa mofuthu oa boemo ba ski - ka bobeli ba phefumoloha, ba fufuleloa- likhoele tsa polasetiki. (Ha u ntse u eketsa li-tee ka koloing ea hau, u se ke oa lebala ho boloka le li-gear tsa waffle.)

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Ha e le mokato oa hau o kantle, se setle ke ho fumana "eo ho seng mohla o tla tlameha ho e rola," ho bolela Akita - joalo ka baki e tlase e ka hemang le eona. North Face's 50/50 (Reka E, $475, thenorthface.com) le Jacket ea Merrell's Ridgevent Thermo (Reka E, $100, merrell.com) li na le likhoele tse phefumolohang lipakeng tsa tse tlatsitsoeng fatše ho rarolla bothata ba puffer. (Related: Lijakete tse Molemohali tsa ho Ruta bakeng sa Boikoetliso ba Boemo ba Leholimo ba Bobebe, Ho latela Maikutlo)

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Haeba u hahlaula ha boemo ba leholimo bo le botle, u ka boloka tloaelo ea bona ka ho chencha likoloi tse nyane: "Hahanela lieta tse hloang metsi le borikhoe bo sa keneleng metsi," ho bolela motsamaisi oa ski le ho hloa lithaba Holly Walker, moemeli oa polokeho oa Mammut. Seo a se khethileng: Mammut's Ducan High GTX Women Innovative Technical Hiking Shoe ea Mammut e sa keneleng metsi (Reka E, $199, amazon.com) le borikhoe ba Macun SO bo sa keneleng metsi le borikhoe bo bonolo (Reka E, $159, amazon.com)

Mahlo a Hao

Ha u koahela hlooho ho ea monoaneng, hopola lintlha tse ling tsa bohlokoa tseo hape u hlokang ho li sireletsa, e leng mahlo a hau. Jim Trick oa Marblehead Opticians oa Massachusetts o re: "Mathata a mahlo nakong ea mariha a kenyelletsa khanya e eketsehileng le khanya e tsoang leholimong." (FYI, mahlo a hau *a ka* chesoa ke letsatsi.)

Bakeng sa seo, mebala ea hau e hloka ho ts'oana le e sebelisetsoang ho sesisa sekepe: e hlophisitsoe ho fokotsa lehlaseli mme, ho bohlokoa ka ho fetisisa, ho thatela haufi le sefahleho sa hau ho thibela khanya. "Kamoo tikoloho ea hau e khanyang ka eona e tla u tataisa ha u khetha 'mala o motle ka ho fetisisa oa lense," ho bolela Diego de Castro, molaoli e moholo oa papatso ea lefatše Maui Jim. Lense e putsoa e tla thibela khanya e kholo ka ho fetisisa mme e boloke mebala e le thata ho feta ha letsatsi le chabile haholo. Trick o re: "Li ke ke tsa thibela mahlaseli a UV a mangata ho feta mebala e meng, empa li tla fella ka ho fifala ho fokolang." Li-shades tsa Twin Falls tsa Maui Jim (Reka, $230, amazon.com) hlahloba mabokose ohle.

Sefahleho sa Hao

Bakeng sa tšireletso ea lebala la hao, roala setlolo se sireletsang letlalo letsatsing se nang le SPF 30 kapa ho feta, se koahelang letlalo le pepeneneng, ho kenyeletsoa le matheba a lebalang hangata joalo ka mothapo oa moriri le litsebeng, ho bolela ngaka ea letlalo Melissa Kanchanapoomi Levin, M.D., a Sebopeho Setho sa Brain Trust. O re: "Lehloa le bonahatsa karolo ea 80 lekholong ea khanya ea letsatsi ea UV, kahoo o fumana mahlaseli a letsatsi habeli - hanngoe ho tloha holimo le la bobeli ho tloha ponahalong."

Makasine ea Shape, khatiso ea January/February 2021

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