Dalilin Da Ya Sa Mata Masu Motsa Jiki Suma Su Kafi Shan Giya

Wadatacce

• Kuna Tafiya Kai tsaye daga Juyawa zuwa Sa'a Farin Ciki
• Kun cika shagaltuwa a daren jiya, kuma kuna da Ajin motsa jiki na 7AM
• Kuna bin Boozy Brunch tare da motsa jiki na yamma
• Bita don

Ga mata da yawa, motsa jiki da giya suna tafiya hannu da hannu, ƙara yawan shaidu yana nuna. Ba wai kawai mutane suna sha da yawa a ranakun da suka shiga dakin motsa jiki ba, bisa ga binciken da aka buga a mujallar Kiwon lafiya Psychology, amma matan da ke yin layya da tsaka -tsaki (yana nufin sha huɗu zuwa bakwai a mako) suna iya yin aiki sau biyu fiye da takwarorinsu da suka ƙaurace, wani bincike a Jami'ar Miami ya gano. Yana fitar da ajin bare kuma mashaya sun yi kama da abin da ya shafi kwakwalwarka. "Motsa jiki da shan barasa ana sarrafa su ta hanya guda ta hanyar cibiyar ladaran kwakwalwa," in ji J. Leigh Leasure, Ph.D., darektan dakin binciken neuroscience a Jami'ar Houston. Dukansu suna haifar da sakin abubuwan jin daɗi-neuro-sunadarai kamar dopamine da endorphins. Don haka har zuwa wani lokaci, shan bayan motsa jiki shine ci gaba mai ma'ana.

Yayin da motsa jikin ku ya ƙare, kwakwalwar ku tana neman hanyoyin tsawaita buzz, kamar samun hadaddiyar giyar, in ji Leasure. Boot campers da mashaya goers na iya samun madaidaicin halayen mutum. Dukansu biyu suna iya zama masu haɗarin haɗari, waɗanda ke da niyyar neman ayyukan da ke isar da wannan gaggawar endorphin. Kuma kodayake kuna iya sha fiye da abokanku marasa ƙarfi, al'ada ba lallai ba ce mara kyau ga burin motsa jiki.A gaskiya, akwai labari mai dadi. "Sai dai idan kuna horarwa don gasa mai tsanani, shan daya ko biyu sau ɗaya a mako bayan motsa jiki mai yiwuwa ba zai yi tasiri ga gyaran tsoka da farfadowa ba," in ji Jakob Vingren, Ph.D., masanin farfesa. a Jami'ar Arewacin Texas, wanda ke nazarin tasirin barasa akan motsa jiki. A wasu halaye, barasa na iya haɓaka fa'idodin lafiyar da kuke samu daga aiki. Matan da ke shan gilashin giya guda ɗaya sau biyar a mako kuma suna motsa jiki na awanni biyu zuwa uku a mako suna inganta matakan cholesterol a cikin shekara guda, binciken da aka gabatar a Majalisar Tarayyar Turai ta Cardiology Congress a Barcelona ta gano. Masu shan Vino wadanda ba su buga dakin motsa jiki ba, duk da haka, ba su ga fa'idodin zuciya irin wannan ba. Barasa yana faɗaɗa tasoshin jini, waɗanda ke taimaka wa jiki rage matakin mummunan cholesterol, mai bincike Milos Taborsky, Ph.D. Ƙara zuwa wannan ingantacciyar fa'idar bugun zuciya na motsa jiki-rage hawan jini, matakan mafi kyau na cholesterol mai kyau-kuma kuna da haɗin gwiwa mai nasara.

Duk da haka, idan ya zo ga motsa jiki, duk abin sha ba shi da kyau. Barasa yana da caloric kuma yana canza yadda kuke ƙona kitse, in ji masanin abinci mai gina jiki Heidi Skolnik, mai kula da Tsarin Gina Jiki, inda take aiki tare da ƙwararrun 'yan wasa. Hakanan yana lalata ku kuma yana tsoma baki tare da sarrafa motar ku, abubuwa biyu waɗanda zasu iya zama haɗari sosai a cikin ɗakin nauyi ko a kan injin tuƙi. Don zama a gefen lafiya na lissafin motsa jiki-giya, ga abin da-da lokacin-sha a cikin yanayin motsa jiki guda uku.

Kuna Tafiya Kai tsaye daga Juyawa zuwa Sa'a Farin Ciki

Rage yawan abin sha a cikin awanni uku da barin gidan motsa jiki na iya rage samar da sabbin sunadaran tsoka da kashi 37 cikin ɗari, yana rage ƙarfin ƙarfin ku, a cewar bincike a cikin mujallar PLOS Daya. Kafin sipping, cinye akalla 25 grams na gina jiki (game da adadin a cikin wani furotin girgiza ko uku oza na m nama) nan da nan bayan yin aiki, sa'an nan kuma tsaya tare da kawai daya ko biyu giya giya, ya nuna Evelyn B. Parr, marubucin marubucin littafin. binciken. Ta ce wannan zai rage tasirin da buguwa ke da shi akan tsokoki. Amma ko da kafin fitar da jerin abubuwan sha, nemi gilashin ruwa. Bayan motsa jiki, za ku bushe, kuma barasa yana ƙarfafa jikin ku don fitar da ruwa. Ba tare da isassun H2O ba a cikin tsarin ku, barasa da kuke sha za su garzaya kai tsaye zuwa cikin jinin ku da kyallen jikin ku, yana sa ku da sauri. Game da abin da za a sha, giya yana fitowa a saman. Yana da babban adadin ruwa, don haka ya fi hydrating fiye da sauran zaɓuɓɓuka. A zahiri, binciken kwanan nan a cikin Jaridar Ƙungiyar Ƙasa ta Ƙasa ta Wasanni ya gano cewa masu tseren da suka sha ruwa da matsakaicin adadin giya sun sake dawo da ruwa yadda ya kamata kamar masu gudu waɗanda suke da ruwa kawai. Idan kun fi son hadaddiyar giyar ko ruwan inabi, ku nisanta daga abin sha mai gauraye, wanda ya fi girma a cikin adadin kuzari.

Kun cika shagaltuwa a daren jiya, kuma kuna da Ajin motsa jiki na 7AM

Mutane da yawa sun yi iƙirarin cewa ɗakin motsa jiki shine mafi kyawun magani don ragi. Gaskiya: Yayin da gumi ba ya fitar da barasa daga tsarin ku, "motsa jiki na iya sa ku ji daɗi cikin tunani," in ji Vingren. Amma yi hankali. Barasa na iya haifar da ƙarancin sukari a cikin jini, har ma da safe, yana barin ku girgiza ko rauni, in ji Melissa Leber, MD, mataimakiyar farfesa a fannin likitan fata a Makarantar Medicine ta Icahn a Dutsen Sinai. Shawararta: Minti 30 zuwa 90 kafin ku fita daga kofa, ku ci wani abu tare da sukarin jini - daidaitawar furotin da carbohydrates, kamar hatsi da madara ko ayaba tare da man gyada. Sannan ku wanke karin kumallo tare da abin sha wanda shine rabin H20 da rabin abin sha na wasanni ko ruwan kwakwa don sake yin ruwa da sake cika makamashin lantarki. Vingren ya ba da shawarar cewa a dakin motsa jiki, ku zaɓi horo mai ƙarfi akan ajin cardio; bincike ya nuna cewa barasa na damun karfin iska amma ba karfin ku ba. Ci gaba da shan ruwa mai tsafta a duk lokacin da kuka ji ƙishirwa, kuma idan kun kamu da juwa, haske, ko ciwon kai, ku kira shi a rana, in ji Dokta Leber.

Kuna bin Boozy Brunch tare da motsa jiki na yamma

Idan kuna jin ko da ƙaramar buguwa ne, tsallake zaman gumin ku, Dr. Leber ya ba da shawara. "Shaye-shaye yana lalata fasahar motar ku, wanda zai iya ƙara haɗarin rauni yayin motsa jiki," in ji ta. Illolin da ke sa danshi na buguwa shima abin damuwa ne. "Lokacin da ba ku da ruwa, VO2 max-matsakaicin adadin iskar oxygen da za ku iya amfani da shi - yana raguwa, don haka aikin ku yana raguwa kuma kuna da yawan gajiyar tsoka da damuwa," in ji Dokta Leber. Amma idan kuna da abin sha ɗaya kawai a brunch da ƙasa aƙalla gilashin ruwa biyu, kuma ku sami sa'a ɗaya ko fiye kafin ajinku ya fara, tabbas za ku yi kyau. Kowane mutum yana aiwatar da barasa daban-daban, kodayake, don haka Dokta Leber ya ba da shawarar sauraron jikin ku da tsallake zaman idan wani abu ya ɓace.

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