Nasiha 4 don Kasancewa Mai Ƙarfafawa ba tare da Ka sa Kanka Bacin rai ba

Wadatacce

• 1. Zuba wa kanka abin karba
• 2. Yi motsa jiki da ke ƙalubalantar ku
• 3. Zama dabarun bacci
• 4. Cin carbs-amma lokaci yayi daidai
• Bita don

Motsawa ba kawai wasa ne na tunani ba. "Bincike yana nuna cewa abin da kuke ci, nawa kuke barci, da sauran dalilai na iya yin tasiri kai tsaye akan tukin ku," in ji Daniel Fulford, Ph.D., mataimakin farfesa kuma masanin ilimin halayyar dan adam a Jami'ar Boston. Wadannan tasirin jiki suna shafar abin da aka sani da hasashe na ƙoƙari, ko yawan aikin da kuke tunanin wani mataki zai ɗauka, wanda hakan zai iya tantance ko kuna ci gaba da ci gaba, in ji Fulford.

Ga yadda tsarin ke aiki: Kwakwalwar ku tana tantance wahalar aiki ko manufa bisa babban bangare dangane da yanayin halittar ku. Fulford ya ce "Yana amfani da sigina, gami da yadda kuke jin yunwa ko kuma kun gaji, don sanin ko aikin motsa jiki ya cancanci ƙoƙarin da ake buƙata," in ji Fulford. Misali, idan kun gaji, kwakwalwar ku na iya kimanta zuwa dakin motsa jiki a yanzu kamar yadda ake buƙatar ƙarin ƙoƙari fiye da yadda ake yi bayan cikakken bacci na sa'o'i takwas, kuma za ku sami wahalar shawo kan kan ku don tafiya.

Don ci gaba da ƙwarin gwiwar ku, to, kuna buƙatar fahimtar ƙoƙarin ku ya zama ƙasa. (Masu Alaka: Dalilai Biyar Ba a Ƙarfafa Ku) Siffa yayi aiki tare da kwararru don gano dabaru huɗu waɗanda kimiyya ta tabbatar sun yi hakan, don haka zaku iya cin nasara akan kowane buri.

1. Zuba wa kanka abin karba

Kofin kofi ko shayi baƙar fata ba kawai yana ƙarfafa ku ba amma kuma yana sa abubuwan da kuke yi su ji daɗin sarrafa su. "Caffeine yana rage matakin adenosine na kwakwalwar ku, mai sarrafa kwayar cutar da ke sa ku barci. Yayin da gajiyawar tunanin ku ke raguwa, ayyuka suna jin kadan," in ji Walter Staiano, Ph.D., shugaban bincike a Sswitch, wani kamfani na neuro-performance. . Wasu abubuwan sha masu sukari na iya samun irin wannan tasiri, bisa ga bincike a cikin mujallar Psychology da tsufa. Manya waɗanda suka cinye gram 25 na glucose mintuna 10 kafin yin gwajin ƙwaƙwalwar ajiya sun fi waɗanda suka sha abin sha ba tare da sukari ba. Masu bincike ba su sani ba ko wasu nau'ikan sukari, kamar sucrose a cikin sukarin tebur da fructose a cikin 'ya'yan itace, suna ba da sakamako iri ɗaya. Don haka don tabbataccen abu, zaɓi gels na glucose, Allunan, ko abubuwan sha.

2. Yi motsa jiki da ke ƙalubalantar ku

Motsa jiki akai-akai kuma a ci gaba da ɗaukarsa sama-sama na iya sa duk abin da kuke aiki da shi ya zama ƙasa da wahala, in ji Staiano. "Mun gano cewa mintuna 30 na neman aikin fahimi wanda ya sa yawancin mutane suka gaji ba su da wani tasiri a kan fitattun masu keken keke," in ji shi. "Muna tsammanin saboda saboda lokacin da kuke horar da jikin ku, ku ma kuna horar da kwakwalwar ku, kuma ta zama mafi tsayayya ga gajiya ta hankali da wayoyi don magance abubuwan da ke ɗaukar babban ƙoƙari." Duk wani aiki mai buƙatar jiki zai sami wannan tasirin kuma ya rage tunanin ƙoƙarin ku, in ji Staiano. Kawai ci gaba da turawa kanku don ɗaga nauyi, matsawa gaba, tafi da sauri, ko kuma shimfiɗa zurfi. (A nan ne mafi kyawun motsa jiki da za ku iya yi tare da dumbbell ɗaya kawai.)

3. Zama dabarun bacci

Rashin samun isasshen hutu na iya sa komai ya zama da wahala, in ji Fulford. A rana ta yau da kullun, wannan ba babban ma'amala ba ne - barci mai kyau a daren gobe, kuma kwarin gwiwar ku zai sake dawowa. Amma bincike ya nuna cewa idan ka yi jifa da kuma juya dare kafin babban taron kamar tsere, zai iya jefa ka. "Rashin bacci yana shafar mayar da hankalin ku akan manufa kuma yana rage samar da makamashi ga kwakwalwa," in ji Fulford. "Ƙarfin tunanin ku da ƙoƙari ya ragu, wanda ya rage aikin ku." Labari mai dadi: Kawai sanin cewa bacci yana shafar kuzarin ku amma ba ikon jikin ku ya isa ya taimake ku dawo da baya ba, in ji Fulford. Don samun ƙarfi, kawai tunatar da kanku cewa kuna da ƙwarewa don yin nasara.

4. Cin carbs-amma lokaci yayi daidai

Kasancewa dan kadan a gefen yunwa yana da kyau don motsawa. Fulford ya ce "alama ce ta zahiri ga kwakwalwar ku cewa dole ne a dauki mataki [don nemo abinci], don haka zai iya sa ku kara kuzari," in ji Fulford. "Satiety, a gefe guda, yana sanya jiki cikin yanayin hutawa." Don gamsar da sha'awar ku da haɓaka mojo ku, zaɓi abinci mai ƙarancin carb kamar burodi da taliya. "Suna sakin glucose da sauri, wanda zai iya ba ku karin makamashi a cikin gajeren lokaci. Abincin da ya fi girma kamar avocado yana buƙatar karin makamashi don narkewa, wanda zai iya jagorantar makamashi daga kwakwalwa kuma ya haifar da fahimtar ƙoƙari, "in ji Fulford. . (Mai alaƙa: Jagorar Lafiyar Mace don Cin Carbobi)

Ka guji cin babban abinci ko mai cike da kitse kafin ka buƙaci yin amfani. Idan kuma ka tsinci kanka kana tsallaka layi daga yunwa zuwa rataye, ka ɗauki ɗan ƙaramin abun ciye-ciye mai nauyi kamar ayaba don ɗaukar gefen.

Bita don