Fa'idodi 13 Na Aiki Da safe

Wadatacce

• Fa'idodi
• 1. 'Yan shagala
• 2. Buga zafi
• 3. Zaɓin abinci mai ƙoshin lafiya
• 4. Yawan fadakarwa
• 5. overallarin ƙarfin gaba ɗaya
• 6. Inganta hankali
• 7. Mafi kyawun yanayi
• 8. Tallafa wa mutum nauyi
• 9. Gudanar da abinci
• 10. Kara yawan aiki
• 11. Gudanar da glucose na jini
• 12. Kula da hawan jini
• 13. Ingantaccen bacci
• Shin ya kamata ku ci kafin?
• Safiya da yamma
• Nasihu don farawa
• Layin kasa

Idan ya zo motsa jiki, mafi kyawun lokacin rana don shiga cikin motsa jiki shine wanda zaka iya yi koyaushe. Kowa daban yake. Lokacin “dama” ya dogara da abubuwa kamar fifikonku, salonku, da jikinku.

Duk da yake babu amsa guda-daya-duka-duka, wasan motsa jiki na safe yana da wasu fa'idodi. Bari mu duba yuwuwar ribar zaman farkon zufa.

Fa'idodi

Idan kun kasance a kan shinge game da fara aikin motsa jiki na safe, yi la'akari da fa'idodi masu zuwa.

1. 'Yan shagala

Motsa jiki na safe galibi yana nufin ba ku da saurin damuwa. Lokacin da kuka fara farkawa, baku fara fuskantar jerin abubuwan yi ba. Hakanan kuna da ƙarancin samun kiran waya, saƙonnin rubutu, da imel.

Tare da ƙananan raɗaɗi, kuna iya bi tare da aikinku na motsa jiki.

2. Buga zafi

A lokacin rani, yin aiki da safe zai sami kwanciyar hankali, saboda mafi tsananin rana shine 10 na safe zuwa 3 na yamma. Ana ba da shawarar don guje wa motsa jiki a waje a wannan lokacin.

Idan kun fi son ayyukan waje, zai fi kyau kuyi aiki da sassafe, musamman a ranaku masu zafi sosai.

3. Zaɓin abinci mai ƙoshin lafiya

Aikin motsa jiki na safiyar yau zai iya saita sautin don ranar lafiya.

A cikin binciken 2018 da aka buga a cikin, ɗaliban kwaleji 2,680 sun kammala shirin motsa jiki na mako 15. Kowane mako ya ƙunshi lokuta uku na 30 na zuciya.

Ba a nemi daliban su canza tsarin cin abincin su ba. Duk da haka, waɗanda suka makale da shirin sun zaɓi zaɓin abinci mai ƙoshin lafiya, kamar cin ƙaramin jan nama da soyayyen abinci.

Duk da cewa binciken bai gwada don mafi kyawun lokacin rana don motsa jiki ba, sakamakon binciken ya nuna yadda motsa jiki na iya karfafa lafiyar cin abinci. Yin aiki da wuri na iya ƙarfafa ku don yin zaɓin lafiya cikin yini.

4. Yawan fadakarwa

Motsa jiki na safe na iya zama mafi kyawun wasa don jujjuyawar yanayin jikin ku.

Cortisol wani hormone ne wanda yake sanya ku farkawa da faɗakarwa. Sau da yawa ana kiransa hormone damuwa, amma yana haifar da matsala yayin da yake da yawa ko ƙarancin sa.

Yawanci, cortisol yana ƙaruwa da safe kuma yana saukad da yamma. Ya kai kololuwa misalin karfe 8 na safe.

Idan kana da lafiyayyen motsa jiki, jikinka na iya zama mafi fifiko don motsa jiki a wannan lokacin.

5. overallarin ƙarfin gaba ɗaya

Motsa jiki na yau da kullun yana da kyau don haɓaka kuzari da rage gajiya. Lokacin da kake aiki, oxygen da abubuwan gina jiki suna tafiya zuwa zuciyarka da huhu. Wannan yana inganta tsarin jijiyoyin ku, jimiri, da ƙarfin kuzari gabaɗaya.

Ta hanyar motsa jiki da wuri, zaku iya samun kuzari cikin yini.

6. Inganta hankali

Hakanan motsa jiki yana haɓaka maida hankali da maida hankali, ba tare da la'akari da lokacin da kuka aikata shi ba. Amma idan kuna da matsala da hankali yayin rana, wasan motsa jiki na safe na iya zama tikiti ne kawai.

Nazarin 2019 da aka buga a Jaridar British Journal of Sports Medicine ta gano cewa motsa jiki na safe yana inganta hankali, koyon gani, da yanke shawara.

A cikin binciken, mahalarta sun kammala zagaye na tsawon awanni 8 na tsawan zama tare ba tare da yin minti 30 na safe ba a kan abin hawa. A wasu ranakun, suma sukan ɗauki hutun minti 3 na kowane minti 30.

Kwanakin da ke motsa jiki na safe suna da alaƙa da kyakkyawar fahimta a ko'ina cikin yini, musamman idan aka haɗu da hutu na yau da kullun.

7. Mafi kyawun yanayi

Motsa jiki shine magani na halitta don damuwa. Yayin motsa jiki, kwakwalwarka na yin karin endorphins, "ji daɗi" neurotransmitters a bayan mai tsere. Hakanan yana ninkawa azaman shagaltarwa daga tunanin damuwa.

Motsa jiki na safe babbar hanya ce don fara ranar akan tabbatacciyar sanarwa. Hakanan zaku ji daɗin gamsuwa, yana ba ku kyakkyawan fata na ranar.

8. Tallafa wa mutum nauyi

Wasannin motsa jiki na farko na iya zama mafi kyau don rasa nauyi, a cewar ƙaramin binciken 2015 da aka buga a ciki.

A cikin binciken, samari 10 sun motsa jiki safe, rana, da yamma a kan zama daban. Masu binciken sun gano cewa kona kitse na awanni 24 ya fi yawa a lokacin da suke motsa jiki da safe kafin karin kumallo.

Idan kana neman rasa nauyi, motsa jiki na safe na iya taimakawa.

9. Gudanar da abinci

Gabaɗaya, motsa jiki yana taimakawa daidaita ƙoshin abincinku ta rage ghrelin, hormone yunwa. Hakanan yana ƙaruwa da ƙoshin lafiya, kamar peptide YY da glucagon-like peptide-1.

Koyaya, yin aiki da safe na iya sarrafa sha'awar ku har ma da ƙari.

A cikin nazarin 2012 da aka buga a, mata 35 sun yi tafiya a kan mashin na mintina 45 da safe. Na gaba, masu bincike sun auna raƙuman kwakwalwar mata yayin da suke kallon hotunan furanni (sarrafawa) da abinci.

Mako guda baya, an sake maimaita aikin ba tare da motsa jiki na safe ba. Masu binciken sun gano cewa kwakwalwar matan na da karfin gwiwa kan hotunan abinci lokacin da bai yi ba motsa jiki da safe.

Wannan yana nuna cewa motsa jiki na safe zai iya inganta yadda kwakwalwar ku zata amsa da alamun abinci.

10. Kara yawan aiki

Hanyoyin motsa jiki da wuri ba sa tsayawa da safe. Dangane da wannan nazarin na 2012 a, motsa jiki na safe yana da alaƙa da ƙarin motsi cikin yini.

Bayan sun yi tafiya na mintina 45 da safe, mahalarta sun nuna ƙaruwa a cikin motsa jiki cikin sa’o’i 24 masu zuwa.

Idan kuna ƙoƙarin rayuwa mafi motsa jiki, motsa jiki na safiyar na iya ara.

11. Gudanar da glucose na jini

Motsa jiki wani muhimmin bangare ne na sarrafa nau’in 1 na ciwon suga (T1DM). Amma ga mutanen da ke tare da T1DM, yana iya zama ƙalubale don yin aiki. Motsa jiki yana haifar da haɗarin hypoglycemia, ko ƙananan glucose na jini.

Nazarin 2015 da aka buga a cikin gano cewa motsa jiki na safe yana saukar da wannan haɗarin. A cikin binciken, manya 35 tare da T1DM sun yi zama daban-daban na motsa jiki na motsa jiki safe da yamma.

Idan aka kwatanta da zaman la'asar, motsa jiki na safe ya gabatar da ƙananan haɗarin abubuwan hypoglycemic bayan aiki.

Masu binciken suna tsammanin cortisol na iya zama yana wasa. Baya ga ƙararrawa, cortisol yana taimakawa sarrafa suga cikin jini. Levelsananan matakan, wanda ke faruwa a yammacin ranar, na iya sauƙaƙa cutar ta hypoglycemia.

12. Kula da hawan jini

A Amurka, yi hawan jini, ko hawan jini. Motsa jiki shine ɗayan mafi kyawun hanyoyi don sarrafa hauhawar jini ta ɗabi'a. Amma bisa ga ƙaramin binciken 2014 da aka buga a, motsa jiki da safe na iya zama mafi kyawun motsi.

Fiye da zama daban-daban guda uku, tsofaffi masu fama da cutar 20 sun motsa jiki a mashin karfe 7 na safe, 1 na yamma, da 7 na yamma. Mahalarta taron kuma sun sanya na’urar kiwon lafiya don lura da yadda jininsu ke amsawa.

Masu binciken sun gano cewa mafi canjin canjin jini ya faru ne a ranakun motsa jiki na 7 na safe.

13. Ingantaccen bacci

Samun motsa jiki da wuri na iya zama abin da kawai ake buƙata don samun hutu mai kyau. Irin wannan nazarin na 2014 a cikin nuna cewa manya sun sami ingantaccen bacci a ranakun da suke motsa jiki a 7 na safe.

Bayan motsa jiki na safe, mahalarta sun dau tsawon lokaci suna bacci mai nauyi da karancin wayewar dare. Hakanan ya rage musu lokacin yin bacci.

Yin motsa jiki a waje da safe yana ba da ƙarin fa'idodi masu alaƙa da bacci. Haskewar haske a farkon yini na iya taimakawa ƙara matakan melatonin da daddare.

Shin ya kamata ku ci kafin?

Duk da yake aiki kafin karin kumallo yana da wasu fa'idodi, yana da mahimmanci don daidaita yawan jinin ku kafin motsa jiki. In ba haka ba, jikinku zai sami wahalar aiki ta hanyar motsa jiki.

Kafin motsa jiki na safe, ku ci ɗan haske mai wadataccen carbs da furotin. Waɗannan abubuwan gina jiki za su ba da kuzari da tsoran tsokokinku don motsa jiki.

Ingantaccen abincin motsa jiki ya haɗa da:

• ayaba da man gyada
• oatmeal tare da madara almond da berries
• Yogurt na Girkanci tare da apples

Ku ci waɗannan abinci sa'a ɗaya zuwa uku kafin fara aiki. Wataƙila kuna buƙatar gwaji don ganin wane lokaci ne ya fi dacewa a gare ku.

Bayan motsa jiki, kuna buƙatar sake cika jikin carb da furotin na jikin ku. A tsakanin minti 15 na motsa jiki, more abincin bayan motsa jiki, kamar:

• Sanwic ɗin turkey tare da burodin da aka yi da hatsi da kayan lambu
• smoothie tare da furotin foda da 'ya'yan itace
• Yogurt na Girkanci tare da berries

Kar a manta shan ruwa da yawa kafin, lokacin, da kuma bayan motsa jiki.

Safiya da yamma

Gabaɗaya, yin aiki da safe ya fi kyau saboda yana da sauƙin sadaukarwa da aiwatarwa kafin ayyukan yau da kullun su hau kan hanya.

Da yamma, mutane da yawa suna jin gajiya bayan aiki ko makaranta. Zai iya zama da wahala a sami kwarin gwiwa ko lokacin motsa jiki. Yin aiki da daddare na iya kara kuzari, yana sanya wahala yin bacci.

Amma wannan ba a ce motsa jiki maraice ba su da fa'idodi. Abubuwan da ke iya yiwuwa sun haɗa da:

• Mafi yawan zafin jikin mutum. Zafin jikin ku ya fi girma da misalin karfe 4 zuwa 5 na yamma. Wannan shi ne manufa saboda tsoffin tsoffinku sun riga sun warke.
• Strengthara ƙarfi da jimiri. Idan aka kwatanta da safiya, ƙarfin ku da ƙarfin ku sun fi girma da rana.
• Budarin abokai masu motsa jiki. Zai iya zama da sauƙi a sami abokan aikin motsa jiki daga baya a ranar.
• Danniya danniya. Bayan kwana mai tsawo, motsa jiki na iya taimaka maka kwanciyar hankali da damuwa.

Hakanan, lokuta daban-daban na rana na iya zama mafi kyau ga nau'ikan motsa jiki. Misali, yawan motsa jiki na iya zama mai kyau da safe, yayin da nishaɗin yoga na yau da kullun na iya zama mai amfani da daddare.

Yana da kyau koyaushe motsa jiki a lokacin rana wanda zai fi dacewa a gare ku. Motsa jiki na yau da kullun kowane lokaci na yau da kullun ya fi motsa jiki mara dacewa.

Nasihu don farawa

Tare da lokaci da haƙuri, zaku iya fara aikin motsa jiki na safe. Ga yadda ake yin hakan:

• Barci mai kyau. Kyakkyawan hutun dare yana da mahimmanci don farkawa da wuri. Buƙatar yin bacci na awanni bakwai zuwa takwas.
• A hankali daidaita lokacin motsa jiki. Maimakon tsalle cikin motsa jiki na 6 na safe, a hankali motsa motsa jikinka lokacin da baya da kuma baya.
• Shirya kayan motsa jiki. Kafin bacci, saita tufafin motsa jiki, takalman motsa jiki, da sauran abubuwan motsa jiki.
• Yi karin kumallo a gaba. Shirya abinci mai motsa jiki kafin motsa jiki a daren da ya gabata.
• Haɗu da aboki na motsa jiki Yin shiri tare da aboki babbar hanya ce ta riƙe kanka da alhaki.
• Yi aikin da kuka ji daɗi. Gwada sabbin atisaye kuma ga abinda yafi so. Lokacin da gaske kuke jin daɗin motsa jiki, zai zama da sauƙi ku sauka daga gado.

Layin kasa

Idan kana neman fara aikin motsa jiki, yi la’akari da motsa jiki na safe. Motsa jiki da wuri zai taimake ka ka fara ranar da karin kuzari, maida hankali, da kuma kyakkyawan fata. Ari da, bayan aikin motsa jiki na safe, ƙila za ku iya cin lafiyayye kuma ku faɗi aiki a ko'ina cikin yini.

Duk da waɗannan fa'idodin, babu lokacin "daidai" don motsa jiki. Mafi kyawun lokaci shine wancan kai iya tsayawa tare da dogon lokaci.