Hanyoyi 6 Don Mallake Ayyukan Aikin Dare Na Gaba

Wadatacce

• Fara bayan faduwar rana
• Gina juriya
• Ku ci abincin dare
• Kada ku ja baya
• Ku daidaita hankalin ku
• Haske dare
• Bita don

Lokacin da mutane ke motsa jiki da yamma, suna iya tafiya da kashi 20 cikin ɗari fiye da yadda suke da safe, bincike a cikin mujallar Aiki Physiology, Gina Jiki, da Metabolism samu. Jikin ku yana da mafi girman ikon samar da kuzari da maraice, godiya ga saurin iskar oxygen da ke hana isasshen sinadarin jikin ku na ɗan lokaci, kuma ƙarfin ku na (yawan kuzarin da za ku iya samarwa ba tare da amfani da iskar oxygen ba) yana kan ƙima a wannan lokaci, in ji David W. Hill, marubucin binciken. Masu motsa jiki na dare kuma sun sami karuwa mafi girma a matakan cortisol da thyrotropin, hormones guda biyu masu mahimmanci don samar da makamashi, fiye da mutanen da suke motsa jiki a kowane lokaci na rana, a cewar wani binciken Jami'ar Chicago. Lokacin da cortisol ke gudana a duk rana saboda damuwa, zai iya ƙara yawan ajiyar mai na ciki. Amma yayin motsa jiki, cortisol yana yin 180, yana zama hormone mai ƙona kitse yayin da yake rushe carbs da kyau, in ji Michele Olson, Ph.D., masanin ilimin motsa jiki a Jami'ar Auburn a Montgomery. A wasu kalmomin, shi turbocharges your calories ƙone. Wani binciken, a cikin Jaridar Wasannin Wasanni da Lafiya ta Jiki, idan aka kwatanta matan da suka yi tafiya don motsa jiki da safe tare da waɗanda suka yi hakan da yamma kuma suka gano cewa duk da ƙungiyoyin biyu suna da kusan adadin kuzari na yau da kullun, matan da suka yi tafiya daga baya a ranar sun ƙone kitsen gaba ɗaya. Me ya sa? Masu motsa jiki na maraice sun dandana matsanancin yunwa kuma da alama sun zaɓi ƙarin abinci mai gina jiki mai wadatar furotin, suna canza rarraba adadin kuzari na yau da kullun zuwa safiya maimakon; An gano waɗannan ayyukan suna da kariya daga haɓakar kitse, in ji Andrea Di Blasio, jagorar marubucin binciken. Bi waɗannan dabarun don yin aiki mafi kyau bayan duhu kuma sakamakon na iya shawo kan ku ku tsaya tare da canjin dare.

Fara bayan faduwar rana

Ba kawai iska ce ke jin sanyi a cikin dare ba; kasa ma, in ji Patrick Cunniff, kwararre kuma mataimakin mai horar da ‘yan wasa a Jami’ar Jojiya. Lokacin da yanayin zafi ya kasance a cikin 80s da 90s kuma rana tana haskakawa, matakala da waƙoƙi na iya yin zafi har zuwa digiri 120. Wannan zafin yana haskakawa daga ƙasa, yana jin kamar kuna gudana a cikin sauna, in ji Cunniff. Kuma isasshen hasken rana yana ɗaga zafin jikin fatar ku, wanda ke tilasta wa zuciyar ku yin aiki tuƙuru don ƙoƙarin hana ku zafi fiye da kima, don haka kuɓutar da haƙurin ku, sabon bincike a cikin Jaridar Turai na Ilimin Jiki. Don haɓaka ƙarfin zama da kwanciyar hankali, tashi bayan magariba.

Gina juriya

"Yana ɗaukar zaman uku zuwa huɗu kawai don jikin ku ya dace da yanayin zafi na dare mai zafi," in ji masanin ilimin motsa jiki Keith Baar, Ph.D., farfesa a jami'ar California, Davis. Duk da ƙananan yanayin zafi, dangi zafi (ainihin, yawan ruwan da iska ke riƙe) na iya zama mafi girma da yamma. Wannan yana gabatar da yanayi mai ɗaure: Danshi yana sa ku ƙara zufa kuma yana sa ya zama da wuya a kwantar da hankali, don haka duk wani motsa jiki zai ji da wuya fiye da yadda ya kamata, bisa ga bincike a cikin European Journal of Applied Physiology. Ko da yake ƙananan yanayin maraice yana nufin kuna da ƙarancin zafin jiki don yaduwa a farkon wuri, mafita shine a sauƙaƙe tare da wasu lokutan motsa jiki na haske. "Ku ci gaba da tafiyarku a hankali minti ɗaya zuwa daƙiƙa 30 fiye da yadda kuka saba," in ji Baar; idan galibi kuna yin mil mil tara, fara da mil 10 na mintuna 10 da haɓaka hanzarin ku ta daƙiƙa 15 a kowane mil don kowane fitowar uku na gaba.

Ku ci abincin dare

Gano abin da za ku ci da lokacin da za a yi mai don motsa jiki na yamma na iya zama ƙalubale. Ganin cewa faɗuwar rana na iya farawa daga baya da ƙarfe takwas, ya kamata ku matse cikin abincin dare kafin ku fita? "Yana da kyau a sami wani abu mai kusan adadin kuzari 200 kuma mai yawan carbohydrates daga hatsi, 'ya'yan itatuwa da kayan marmari, ko kiwo; wanda ya ƙunshi wasu furotin; kuma wannan yana da ƙananan mai da fiber, kuma a ci shi sa'o'i daya zuwa biyu kafin lokaci," in ji Christy. Brissette, RDN, shugaban 80 Nutrition 20. Idan kuna son cin abinci a gefen farko, wannan na iya nufin samun wani ɓangare na abincin dare kafin motsa jiki da sauran bayan. Ko kuma idan kuna yawan cin abinci daga baya, ku zaɓi abun ciye -ciye kamar yogurt tare da 'ya'yan itace ko oatmeal tare da raisins ko walnuts. Sannan awa ɗaya ko makamancin haka bayan aikinku, ku ci abinci mafi girma wanda ke da kusan adadin kuzari 400 da kusan rabo biyu zuwa ɗaya na carbohydrates zuwa furotin. Gwada burrito tare da kaji ko baƙar fata, shinkafa mai launin ruwan kasa, avocado, letas, da salsa a cikin kunshin hatsi, ko miya, stew, ko chili tare da furotin, kayan lambu, da hatsi duka. Kuma ku tabbata kada ku ɗanɗana bitamin D a cikin abincinku na yau da kullun daga abinci kamar kifi mai, madara, ko madarar almond mai ƙarfi. Idan kana yin mafi yawan ayyukan motsa jiki na lokacin rani da dare, za ka iya samun raguwar hasken rana ta UVB, ma'ana jikinka yana samar da ƙarancin wannan bitamin, wanda ke inganta aikin tsoka, yana taimakawa wajen hana rauni, da kuma rage kumburi, in ji Brissette.

Kada ku ja baya

Labari mai dadi: Ba za ku yaudari kanku daga duk wani bacci da ake buƙata ta hanyar yin wahala yayin aikinku, koda kuna yanke shi kusa da lokacin kwanciya, karatu ya nuna. Mutanen da suka yi motsa jiki da ƙarfi na mintina 35 kusan sa'o'i biyu kafin kwanciya barci sun ba da rahoton bacci kamar yadda kuma a cikin dare lokacin da ba su motsa jiki ba, bisa ga sakamakon binciken a cikin Jaridar Binciken Barci. Kuma idan aka kwatanta da masu motsa jiki na safe, waɗanda ke yin aiki da dare hakika sun yi bacci da ƙarfi da tsayi, wani binciken kwanan nan a Jami'ar Jihar Appalachian ya gano. "Motsa jiki da yamma yana warkar da zafin jikin ku, kamar yin wanka da ɗumi kafin kwanciya barci," in ji marubucin binciken jagora Scott Collier, Ph.D., "kuma hakan yana taimaka muku yin bacci cikin sauri da bacci mafi kyau."

Ku daidaita hankalin ku

Kafin ka datse, kashe mintuna 10 zuwa 15 don dumama waje domin idanunka su daidaita da duhu, in ji Fred Owens, Ph.D., farfesa a fannin ilimin halin dan Adam a Franklin da Kwalejin Marshall. Idan kun ƙara haɓakar idanunku, za ku kasance mafi aminci: zirga-zirgar ababen hawa na maraice sun fi yawan zirga-zirga daga ƙarfe shida zuwa tara, wanda hakan ya sa ya zama lokaci mafi haɗari ga masu tafiya a ƙasa, a cewar hukumar kiyaye ababen hawa ta ƙasa. Kuma mun san kuna son waƙoƙinku, amma ya fi kyau ku tsage su don ku saurari zirga -zirgar da ke zuwa. Idan da alama ba za ku iya yin gudu ba tare da kiɗa ba, sanya belun kunne wanda ke ba da amo na yanayi-kamar mara waya ta AfterShokz Trekz Titanium ($ 130, aftershokz.com), wanda ke da ƙirar buɗe kunne-da rage ƙarar ƙara.

Haske dare

Idan kuna tafiya a gefen hanya, sanya kayan yin tunani, waɗanda ke haskakawa ta manyan fitila, Owens ya ba da shawara. Don tafiya ko yin kiliya, zaɓi kayan haske a cikin duhu. Su ne zaɓi mafi aminci, in ji shi, saboda za su haskaka ko da ba tare da fallasa ga hasken waje ba. A kowane hali, hasken ko haskakawa a kan tufafinku ya kamata ya kasance a kan sassan jikin ku da za su yi tafiya mafi yawa, kamar haɗin gwiwa, don haka direbobi zasu iya karanta motsin sauƙi a matsayin mai gudu. Tsaya tare da zaɓin akan waɗannan shafuka kuma an rufe ku.

Bita don