Usarega kusashayiwa kwehope kukuita kuti uwedzere.
Mumba yako yekurara. Ndiyo pachedu yako pachako pangapera pakuguma kwezuva refu, zuva rakanyanyisa. Ndiyo nzvimbo yega yega yeimba yako; mushure mezvose, vashanyi vanoshandisa imba yekugezera, kuungana mukicheni, uye kushanyira muimba yekugara, asi vashoma vashanyi vachamhanyira muimba yenyu yekurara. Ndiyo nzvimbo iyo iwe unowira zvakanaka mumubhedha wako wakasununguka usiku kuti urove maawa uine rugare, uye wozomutsa uvandudzwe uye wakagadzirira zuva idzva.
Uye uchitenda kana kwete, iyo inokoshawo sezvinoitwa gym kana ichiuya nekuchengetedza hutano hwakanaka.
Haisi kereke chete iri kunze kuti ikuwane iwe kana zvasvika pakupfeka mapaundi; nyanzvi dzakawanda dzakagumisa kuti mukamuri-kana kuti kunyanya, chinangwa chikuru chekamuri yekurara: kurara-kunobatsira zvikuru mukurema, kushaya zvokudya uye kudya kwehutano. Iwe unotoziva kuti kusava nekurara kwakanaka kwakabatanidzwa kune zvinetso zveutano zvakasiyana, kusanganisira:
- Kuora mwoyo
- High blood pressure
- Chirwere cheshuga
- Akasvibiswa, ganda rakasviba
- Kurambidza immune system function
- Kuderedza zvepabonde motokari
Asi ikozvino kune hutano hutsva huri kuwedzera kune-urongwa - nguva dzose kurara maawa mashanu kana pasi peusiku humwe neimwe hunoita kuti iwe uve mafuta. Uye hazvifaniri kuva makore ekurara kwakakwana, zvimwe; kunyange husiku humwe husiku hwakapedza kupisa kenduru pamagumo acho ose zvakakwana kuti uwane zvinangwa zvako zvekudya. Chidzidzo chakaitwa paYunivhesiti yeColorado chakawana avo vanoedza kuongorora avo vakarara maawa mashanu chete usiku humwe kwevhiki imwe chete vakawana mapeundi maviri mapaundi panguva iyoyo.
Izvozvo zvinoreva vhiki yakaipisisa yaishanda kushanda nguva yakareba, mutana anorwara, kana husiku huzhinji hwakawanda huchishandisa binge-kutarisa kuratidzwa kwaunoda kunogona kuratidzira pazinga rekugezera.
Kana Wakaneta, Iwe Snack
Uropi hwehupombwe huropi hutsva hunotsvaka simba rinokurumidza, uye hunowanzogadzirisa kuita zvisarudzo zvekudya mashoma. Izvozvo zvinotsanangura kuti sei iwe uchizviwana iwe umire pamberi pehofisi vending machine, mari iri muruoko, masikati masikati apo "katatu o'clock slump" inorwisa, kana kuti kunyanya, kukwevera iyo kabhoni yaBen naJerry - iyo yamakapika yaiva vana - kunze kwefriji nguva pfupi asati avata.
Uye zvakanyanya kupfuura zvose, kana wakaneta uye usingagoni kukwezva iwe kubva pamubhedha nokuti nguva yako yekumuka inoswedera pedyo nekurara kwako, hazvigoneki kudarika neavo vanoshushikana muchikwata chekudya chamangwanani, kana kudzivisa musungo wokudhonza Starbucks yeVenti Mocha Cookie Crumble Frappuccino. Mugumisiro usingadzivisiki? Mabheti ayo akaoma kwazvo, uye kwete, hazvisi nokuti vakanyura mukugeza. MuYunivhesiti yeColorado vachidzidza, vatori vechikamu vainyanya kuda ma carbs, uye zvizhinji zvavo. Ruzivo runoziva? Zvadaro enda kunorara mangwanani ano manheru.
NdiHormone Thing
Chido chako chekudya chakanyanya kuoma kupfuura, "Mmm, chocolate cake uye ice cream inonaka zvakanaka iye zvino." Kutaura, dhaniki inoshamisa yakawanda inobatsira kuchengeta chido chako chekutonga, uye iyo mbiri inonyanya kukosha yehomoni idzi dzine nzara ghrelin uye leptin.
Ghrelin akamira kunze mudumbu rako, achizivisa nezvekudya kudya kweuropi yako. Ndiyo hormone ine nzara; apo dumbu rako risina chinhu, ghrelin dzinokura zvakanyanya, uchitaura uropi hwako, "Hungu, tinoda zvokudya muno!" Mukupindura, unonzwa uchida kudya. Leptin inobudiswa nemafuta ako emafuta, uye pamwe chete nemamwe mabasa ane chokuita nezvokudya, inotarisira kurega uropi hwako ruzive kuti waguta.
Icho chinotumira chiratidzo chokuti inguva yekuisa pasi yako pasi.
Paunenge uine zororo zvakanaka, mahomoni maviri aya anokwanisa kuramba akaenzana, uye iwe uri kure kwazvo kuita zvisarudzo zvekudya zvakachenjera. Kuda kwako uye kufunga kwakajeka kwakasimba, uye zviri nyore kurega kushevedza kwezwi, "Chimwe chete chiduku che pizza."
Kana muviri wako uchinge warara nenzara, zvisinei, ghrelin uye leptin vanorasikirwa, uye panzvimbo yekuchenjera kudya, unonzwa uchishuva zvakasimba zvepamusoro-carb, yakakorori yakakora. Ichokwadi, chimwe chidzidzo chakaongororwa mu Journal of the Academy of Nutrition uye Dietetics chakawana kuti vanhu vanoongorora avo vairara maawa mana chete usiku kweusiku humwe mumutsara vaiva ne 28% yepamusoro mazinga e ghrelin uye 18% yepamusoro yeeptin pane zvidzidzo zvekuedza uyo akarara kwemaawa gumi, zvichiita kuti ave nechido chinotyisa chekudya kwe-calorie uye kuderedza simba rekumisa kudya kana zvizere.
Iye zvino, iwe pachena hausi kurarama muongororo yeongororo, asi chidzidzo ichi, pamwe chete nevamwe vazhinji, vanobvumirana: kana iwe usina kunyanya kukosha nezvekurara kwehope, zvinogona kuratidzira kumusoro kwechiuno chako.
Zviri pachena kuti kune zvakawanda zvekuwedzera kuwandisa, uye kuora kurasikirwa, kupfuura kurara kwakanaka kweusiku. Mushure mezvose, kunyange kana iwe uchitora maawa gumi ekuvata usiku, asi upedze nguva yako yakasara wakagara pamubhedha uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitakura chikafu, iwe unenge uine chikamu chisina kunaka che chati ine utano hwakanaka. Asi uchapupu hwakajeka; kurara huwandu hwemaawa muviri wako unoda hutano hwakanaka - iyo maawa manomwe kusvika mapfumbamwe usiku humwe hwevanhu vakuru - ndiyo chinhu chine simba mukurema kwako-kurasikirwa nhumbi dzokurwa, uyewo zvakakosha nokuda kwehutano hwako hwose, utano hwepfungwa uye kuonekwa . Saka iwe pachako unofadza; hit the hay early tonight.