Saense e re Ho Tsoha Pejana Ho ka Fetola Bophelo ba Hao

Litaba

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Ho etsahetse ho uena: U robala betheng ea hau, u emola, ha u bula phepelo ea hau ea Instagram. Moqolo o bohareng, ho ikoahlaea hoa u hlasela: foto eo kharebe ea hau e e romelletseng ho tsoa sehlopheng sa spin seo u neng u tla ea ho sona. Hoja u ka khona ho lula hole le konopo ea ho sososela 'me u itlhahlobe ka tlasa motšelisi eo ea monate haholo. Ha ho li-endorphin tsa hoseng bakeng sa hau.

Hoa etsahala, ho na le mabaka a 'nete a ho tsoha hoseng, ka nqane ho 7:00 a.m. ho phunya selfie. Batho ba ipolelang hore ke hoseng ba tlalehile ba ikutloa ba thabile hape ba phetse hantle ho feta liphooko tsa bosiu, ho latela phuputso e phatlalalitsoeng koranteng Maikutlo.

Hape, li-CEO tsa li-CEO tse atlehileng haholo bakeng sa lik'hamphani tse hlaheletseng li tlalehile hore li tšoere sebōkō ka lehlakoreng la pele. Botsa feela Tamara Hill-Norton, mothehi le motsamaisi oa boqapi oa Sweaty Betty. Ka 8:15 hoseng o se a ntse a etsa smoothie eo a e ratang haholo e tletse sepinatjhe, monokotšoai o hoammeng, peo ea chia, le avocado, a hlatsoitse metsi, mme o tsoa monyako oa tsela eo a e ratang ea libaesekele tse 5 haufi le noka ho ea ofising ea hae. O re: "Ho tsoha hoseng ho etsa hore ke utloe eka ke se ke loketse ho sebetsana le letsatsi."

Hape ho na le Eric Posner, mothehi oa NY studio ea spin spin Swerve Fitness. Ka 9 hoseng ka matsatsi a mangata, ha a etsetsoa feela smoothie le snuck hoseng ha mofufutso, empa o boetse o hlatsoa, ​​o phehile lijo tsa hoseng mme o ngotsoe likoranteng tse peli. O re: "Ke thabile haholo, ke bohale, hape ke tsepamisitse maikutlo haholo linthong tseo ke batlang ho li etsa le ho li etsa."

Pele u nahana hore sena se sebetsa feela ho batho ba nang le boikoetliso bo botle, ho na le lebaka la ho lumela ea hau 'mele (e, oa hau) o hlile o reretsoe ho sebetsa hoseng. Lioache tsa rona tsa tlhaho li re susumetsa hore re tsamaee hoseng, re kene motšehare oa boleng bo phahameng molemong oa ho thibela maemo a bongaka a joalo ka khaello ea vithamine D, lefu la linako tse amanang le bothata ba selemo, botenya le tse ling. Le ha batho ba bang ba atleha haholo bosiu, ha ho joalo ho ba bangata. Mike Varshavski, D.O, ea sebelisang meriana ea malapa ho Overlook Medical Center e Summit, NJ o re: "Batho ke libopuoa tse tsoaloang." "Seo se bolela hore re khathetse haholo ka hora ea bobeli le ea bobeli thapama"

U ka leboha oache ea hau ea tlhaho ea circadian biological, kapa sistimi ea 'mele e laolang nako ea nako ea mokhathala le ho falimeha letsatsi lohle, bakeng sa sena. Litaba tse monate? Haeba u iphumanetse boroko bo tiileng, li-circadian dips ha li na matla haholo, ke ka hona u sa boneng batho ba baholo ba thula tafoleng ea bona ba fihla motšehare oa mantsiboea. (Psst ... Na u kile oa leka lijo tse nepahetseng bakeng sa boroko bo tebileng?)

Bothata ke hore, bophelo ba sejoale-joale bo ka lahla oache ea hau ea kahare. Varshavski o re: "Lintho tse kang lichifi tsa bosiu, mecha ea litaba ea sechaba, baahisani ba lerata, baokameli ba batlang lintho tse ngata, le TV ea bosiu li atisa ho u boloka u falimehile, eseng morethetho oa hau oa tlhaho." Ho boletse joalo, haeba u robetse hantle 'me u ntse u sebetsa hantle bosiu, ha ho hlokahale hore u tsohe hoseng haeba u sa batle, Varshavski o re boleletse ketsahalong ea morao tjena ea Kala Sleep.

Empa re mona ho bolela hore o ka etsa joalo ha e le hantle batla ho. Batho ba tsohang ka 7:00 hoseng ba na le monyetla o fokolang oa ho imeloa kelellong, ho tepella maikutlong le ho ba batenya, ho latela phuputso ea Univesithi ea London. Phuputso e 'ngoe e tsoang ho Northwestern University Feinberg School of Medicine e fumane hore batho ba thabelang ho ba ka ntle hoseng ba na le BMI e tlaase ho feta ba ileng ba tsoela ka ntle hamorao motšehare (esita le mariha!). Ho feta moo, u tlohile makhetlo a makae ho ikoetlisa mantsiboea hobane ho hlahile ntho e 'ngoe? Ho sebetsa morao. Ho otla hora ea thabo e iketsahallang feela. U ikutloa u felletsoe ke matla kamora seboka seo le mookameli oa hau. Ho na le lintho tse fokolang feela tse emang tseleng ea hau hoseng. Ntle le konopo eo ea snooze, ke hore.

U batla ho ba motho oa hoseng empa ha o khone ho fanyeha (leha ho le joalo)? Ha u mong. Posner o re: "Ke ntse ke loantšana le eona, empa ha ke ikoahlaee ho tsoha hoseng." "Ho nka nako ho kena kemisong, empa hang ha u le moo, u le khauta, hobane ua tseba hore na u tla ikutloa u le betere hakae letsatsi lohle." Keletso ea Posner ea ho theha tloaelo le ho feta moo, ho tsitsisa, ke ntho eo Varshavski a ka kenang ka eona. "Ho theha morethetho o tsitsitseng ke mohato oa bohlokoahali," ho bolela Varshavski. "Phoso e tloaelehileng ke ho leka ho 'tšoara' nakong ea boroko mafelo-beke. Haeba u sa latele mohlala ho mekhoa ea hau ea ho robala 'mele oa hau o ke ke oa ikamahanya hantle,' me o tla ba kotsi ts'ebetsong ea hau ea hoseng." E-ea liphateng-'me u tsohe! - ka nako e ts'oanang bosiu bo bong le bo bong bekeng ena 'me u bone kamoo e ikutloang e hlolla kateng. Tsoela pele 'me u behe alamo eo.

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