Fa'idodin Lafiya 8 na Ayyukan Safiya

Wadatacce

• 1. Za ku ci karancin kalori marasa amfani.
• 2. Za ku kasance mafi aiki tsawon yini.
• 3. Za ku ƙona ƙarin mai.
• 4. Zaka rage hawan jini.
• 5. Za ku yi barci mafi kyau da dare.
• 6. Zaka kare kanka daga ciwon suga.
• 7. Za ku gina tsoka mafi inganci.
• 8. Za ku amfana da fa'idodin lafiyar da ke da alaƙa da motsa jiki.
• Bita don

Mafi kyawun lokacin yin aiki koyaushe zai kasance a duk lokacin da yake aiki a gare ku. Bayan haka, yin aiki da ƙarfe 9 na dare. yana tsallake shi kowane lokaci saboda kun yi barci cikin agogon ƙararrawa. Amma fara ranar ku tare da gumi mai kyau yana da wasu fa'idodi masu mahimmanci akan barin shi bayan aiki. Anan akwai fa'idodi takwas na motsa jiki na safe wanda kawai zai iya shawo kan ku don fara motsa jiki na farko. (Ga fa'idodin kasancewar safiya kamar yadda kimiyya ta ce).

1. Za ku ci karancin kalori marasa amfani.

Yana da ma'ana a yi tunanin cewa ƙona calories 500 da safe zai iya komawa baya ta hanyar sa ku yi tunanin kuna da izinin kyauta don gyara calories da aka rasa-sa'an nan kuma wasu. Amma masu bincike daga Jami'ar Brigham Young sun gano motsa jiki da safe na iya sa abinci ya zama abin sha'awa. Don binciken, wanda aka buga a cikin jarida Medicine & Kimiyya a Wasanni & Motsa Jiki, masu bincike sun yi nazarin ayyukan kwakwalwa na mata yayin da suke kallon hotunan abinci da furanni, waɗanda ke zama abin sarrafawa. Matan da suka yi motsa jiki na mintina 45 da safe ba su da zafi game da hotuna masu daɗi fiye da waɗanda suka tsallake aikin. Abin da ya fi haka, masu motsa jiki na safiya ba su cinye abinci fiye da sauran rukunin ba a cikin yini.

2. Za ku kasance mafi aiki tsawon yini.

Samun wannan motsa jiki na safiya shima yana ƙarfafa ku don ci gaba da motsi cikin sauran yini. Masu binciken Jami'ar Bringham Young sun kuma gano a cikin wannan binciken cewa mutanen da ke aiki da safe suna ƙara zama masu ƙwazo gaba ɗaya.

3. Za ku ƙona ƙarin mai.

Don cin karin kumallo ko kar a ci karin kumallo kafin motsa jiki? An yi jayayya da tambayar a cikin da'irar lafiya da dacewa har abada. Kuma yayin da tabbas akwai fa'idodi don ƙara rura wutar kafin motsa jiki-zai ci gaba da wahala da tsayi-2013 Jaridar British Nutrition binciken da aka gano yin motsa jiki ba tare da komai ba na iya ƙonawa fiye da kashi 20 cikin ɗari fiye da lokacin da aka fara cin abinci.

4. Zaka rage hawan jini.

A cikin binciken da aka yi daga Jami'ar Jihar Appalachian, masu bincike sun nemi mahalarta binciken su buga mashin ɗin na mintuna 30 a lokuta uku daban -daban na rana: 7 na safe, 1 na yamma, da 7 na yamma. Wadanda suka yi aiki da safe sun rage karfin jini da kashi 10 cikin 100, tsomar da ta ci gaba da yini kuma ta kara raguwa (zuwa kashi 25) da daddare. Yawancin cututtukan zuciya suna faruwa da sanyin safiya, don haka masu binciken sun yi hasashen motsa jiki na safe na iya zama ma'aunin rigakafi.

5. Za ku yi barci mafi kyau da dare.

Taba yin ajiyar karfe 8 na yamma aji kuma kuna jin kamar jikin ku ya farfado sosai don yin bacci bayan haka? Ba wai kawai kuna tunanin haɗin gwiwa ba ne. Barcin da ya fi kyau yana ɗaya daga cikin fa'idodin da aka yi nazari sosai na motsa jiki na safe. Gidauniyar bacci ta ƙasa ta ce yayin da motsa jiki na yamma zai iya haɓaka zafin jiki da motsa jiki, wanda zai iya yin bacci mafi wahala, yin aiki da safe yana haifar da zurfi, tsayi, da inganci mafi inganci lokacin da a ƙarshe ku buga matashin kai 15 ko don haka sa'o'i daga baya.

6. Zaka kare kanka daga ciwon suga.

Har ila yau, bugun motsa jiki da safe ba tare da komai ba, an kuma nuna cewa yana kare kariya daga rashin haƙuri ga glucose da kuma juriya na insulin, waɗanda alamun kasuwanci ne na ciwon sukari na 2, a cewar wani bincike da aka buga a cikin mujallar. Jaridar Physiology. A cikin binciken na makonni shida, mahalarta wadanda suka yi motsa jiki ba tare da cin abinci ba, idan aka kwatanta da wadanda suka ci carbohydrates kafin da kuma lokacin motsa jiki, sun nuna ingantaccen haƙuri na glucose da insulin hankali, a kan rashin samun wani nauyi.

7. Za ku gina tsoka mafi inganci.

Lokacin da kuka tashi da safe, matakan testosterone ɗinku suna kan kololuwar su, a cewar Cibiyar Kula da Lafiya da Wasanni ta ƙasa. Wannan yana sa safiya ta zama lokacin da ya dace don fitar da ayyukan motsa jiki na ƙarfin ku tunda jikin ku yana cikin yanayin ginin tsoka.

8. Za ku amfana da fa'idodin lafiyar da ke da alaƙa da motsa jiki.

Wani bincike na baya-bayan nan da aka buga a Kiwon Lafiyar Halitta gano cewa mafi daidaitattun masu motsa jiki sune waɗanda suka mai da shi al'ada. Farkawa da wuri da zuwa wurin motsa jiki kafin sauran duniya na buƙatar wani abu daga gare ku yana nufin za ku iya motsa jiki akai-akai. Yana da sauƙin busa motsa jiki bayan aikin, ka ce saboda abokinka yana cikin gari ba zato ba tsammani ko wani abu ya zo wurin aiki don hana ka. Kafa ƙararrawa da sanyin safiya yana taimaka muku daidaituwa, wanda ke nufin zaku shiga cikin duk fa'idodin kiwon lafiya-gami da haɓaka rigakafi, tsawon rai, da yanayi mai kyau-wanda ke tafiya tare da motsa jiki na yau da kullun.

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