Nzira yekufamba nayo kubva kune mamwe maundi mapaundi kuitira zvakanaka.
Haisi chakavanzika chekuti vazhinji vedu tinotakura mapirogiramu mashomanana mukati memwedzi yechando-uye iyo yakawanda inowanikwa inonyanya kuonekwa sezvatinopinda mumwedzi inopisa. Kazhinji kacho kuwedzera kwemafuta emuviri kunobva pakudya zvakanyanya (kunyanya zvokudya zvinonyaradza, kunyanya) uye / kana kutora zvishoma kubasa, zvichipiwa kuti kunotonhora panze uye kune maawa mashoma masikati.
Kutaura zvazviri, chidzidzo cha2016 mu Medicine uye Science muSports uye Exercise chakawana kuti munguva yechando (iyo nguva yose!) Ndechimwe chezvinhu zvinowanzoitika zvinotungamirira pakuwedzera kwenguva refu, kusinganzwisisiki kwehutano hwehupenyu pakati pevanhu vakuru uye vakuru.
Kuita kuti zvinhu zviwedzere kuwedzera, kukosha kweumwe munhu anowanikwa kwemwedzi mitanhatu kunotanga kufanotaura nguva yakareba yekurema kuwedzera kwemakore, zvichienderana nekudzidza kwegore ra2015 kubva kuDrexel University. Icho chinoreva kuti nguva yako yekugumburwa inogona kutungamirira kukusagadzikana kunogara nekurema kwako.
Nenzira inofadza, unogona kutora matanho ekudzivirira izvi zvinoitika kwenguva yakareba kubva pakuitika-uye bhasikoro dzomumusha zvinogona kuva chikamu chemhinduro, kunyanya kana ichiri kupisa kunze. Chidzidzo muAmerican Journal of Sports Medicine chakawana kuti kana vakadzi vakanyanya kupfurikidza vakatanga chirongwa chezuva nezuva chekurovedza muviri izvo zvakaramba zvichiwedzera kusvika pamaminitsi makumi matanhatu nezuva asi zvichitaura zvimiso zvezvokudya, vakadzi vakagadzwa kuti vatasve bhasikoro yakasara vakarasikirwa ne12 muzana yehutatu hwavo hwekutanga apo avo vari muboka rekufamba vakarasikirwa ne10 muzana yehutatu hwavo hwekutanga; mapoka ose maviri akacherawo mafuta emuviri sezvaakayerwa nechemberi.
(Kusiyana neizvi, vakadzi vanofambisa havana kurasikirwa nechiremera kana mafuta mumuviri.) Mukirasi yebhasiki yekunze unogona kupisa makirasi mazana mana kusvika ku600 (uye dzimwe nguva zvimwe) mumaminitsi makumi mana ekudzidzira, izvo zvakanyanya kupfuura iwe kupisa nekunonoka kwemabhasikoro. (Yeuka: iwe unogonawo kukonzera kubwinya kwaunofamba nemhepo yakananga iyo inofanidza kirasi yebhasiki yepakati nepakati.)
Ichokwadi kuti zvokudya zvinoshanduka-kusanganisira kuderedza mararamiro ako ega uye kusarudza zvokudya zvine utano (kureva, michero, miriwo, zviyo zvose, maonda maperembudzi, uye mafuta ane utano) - inofanira kuva chikamu chekuenzanisa kana iwe uchida kushaya uremu zvishoma uye uhuchengete kure . Mushure mezvose, zvakakosha kuderedza uremu bedzi kuburikidza nekurovedza muviri nokuti zvakaoma kupisa makirogiramu akakwana kuburikidza nebasa rekuita kuti uwane chikwereti chekudya kweAmerica. Asi kungoparadza makorikori kubva pane zvaunodya hazvisi mhinduro, kana, nokuti kudzivirira kudya kunodya pasina kushandisa kunozoita kurasikirwa kwakanyanya kwemaonda masimba. Uyezve, chidzidzo che 2016 kubva kuYunivhesiti yeOttawa chakawana kuti apo vanhu vakaderedza kudya kwavo kwekoriori vachidya ne25 kubva muzana, vakawana kuwedzerwa kukuru kwezvido zvavo uye vakadya zvokudya zvakawanda kana vakabvumirwa kudya zvakasununguka pane avo vakagadzirisa mari yavo yekushandisa mari purogiramu kuburikidza nekushanda kwemaitiro aerobic.
Nokudaro nzira yakanakisisa yekugogodza kunze kwechando kuwedzera kuwedzera (kana chero ipi zvayo) ndiyo imwe yezvigaro zvezvokudya zvinogadziriswa pamwe nekuita muviri. Ichokwadi, meta-analysis ya2009 yemayero miviri yakawanikwa yakawana kuti kupindira kwakabatanidza kudya uye chirongwa chekuita zvekuvhima "kwakabudisa kurasikirwa kwemazuva akawanda kurasikirwa kunopindira kwakangosanganisira kudya" chirongwa.
Wedzera simba rekudzidzira ku combo (yechitatu kugogodza punch) uye iwe unobatsira kuchengetedza kana kuwedzera musimba wako wakasimba, izvo zvinogona kukubatsira kuti urambe uine kurasikirwa kwemazuva ako kwenguva refu. Izvi zvinokonzera kuti pound yemapound, musimba mishonga inopisa makoriki akawanda kupfuura mafuta emaviri, kunyange kana iwe uchingogara uchiri.
Uye hazvirevi nguva yakawanda kana simba sezvamungafunga: Tsvakurudzo kubva kuSouth Illinois University yakawana kuti apo vanhu vakuru vakanyanya kupfurikidza vakaita rimwechete rekudzivirira kudzidzira maitiro (izvo zvakatora maminitsi gumi nemashanu!), Yavo yekuzorora simba mari (aka, yavo koriori-moto moto) yakakwiridzirwa zvakaenzana kwemaawa 72 mushure mekuvhima kwepamusoro apo pavakaita zvitatu.
Iko mubayiro unofadza wekutsinhanisa kuderera kwenguva.
Usati ushamba sutu inotanga-svetuka, tanga iwe kutanga kwechando-kushaya kurasikirwa nemishandira pamwe nebhajiro remukati uye gadziriro yekudzidziswa simba. Unoita mabhasikoro emunharaunda kanenge katatu pavhiki, pamwe chete imwe cardio workout mamwe mazuva maviri, uye simba kudzidzisa kaviri kusvika katatu pavhiki pane zvisingateereri mazuva . Muchigadziriro, iwe unotungidza mitoro yemakoriyumu uye unovaka metabolism -kusimudzira musuru. Dzoka kudya sekunge kwave iko kwezhizha-nemichero yakawanda uye miriwo uye zviyero zvakakwana zvezviyo zvakakwana uye zvakakosha mapuroteni-uye iwe uchange wakagadzirira kupedza nguvo dzakakura dzechando, pamwe chete nemamwe mapaundi akawanda, usati wazviziva!