I ngā tau tata nei, kua piki ake te rongonui o te nohopuku ā-wā (IF) ehara i te mea nā ōna painga hauora pea, engari nā tōna kaha hoki ki te āwhina i te tangata ki te whakatutuki i ā rātou whāinga whakapakari tinana. I roto i tēnei tuhinga, ka tūhuratia e mātou me pēhea te whakapai ake o te nohopuku ā-wā i tō kaupapa whakangungu aerobic, ka taea ai e koe te hanga uaua me te whakaiti i te ngako kia pai ake i mua. Mā te whakakotahi i te mana o te nohopuku ā-wā me te whakakori tinana, ka taea e koe te kawe i tō haerenga whakapakari tinana ki ngā taumata hou.
He aha te nohopuku ā-wā?
I mua i te ruku ki te whakamārama me pēhea te whakapai ake i tō whakangungu taumaha mā te nohopuku wā poto, me whakamārama tātou he aha te tikanga. Ko te nohopuku wā poto he huarahi kai e uru ana ki te huringa i waenga i ngā wā nohopuku me te kai. Ko tēnei huringa ka tauwhitiwhiti i waenga i ngā matapihi nohopuku me te hakari, ā, he maha ngā tikanga IF rongonui, pērā i te tikanga 16/8 (te nohopuku mō ngā hāora 16 me te kai i roto i te matapihi 8-hāora) te tikanga 5:2 rānei (te kai noa mō ngā rā e rima me te kai iti rawa i ngā rā e rua kāore i te karapīpiti).
Te mahi tahi i waenga i te nohopuku ā-wā me te whakangungu aerobic
Ahakoa te āhua kāore i te tino kitea te whakakotahitanga o te nohopuku ā-wā me te whakangungu ā-hauora i te tuatahi, he tino pai te mahi tahi a ēnei. Pēnei te mahi:
Te Whakarei ake i te Tahu Ngako
I ngā wā nohopuku, ka heke te taumata o te insulin o tō tinana, ka taea ai e ia te uru atu ki te ngako kua rongoatia hei pūngao. Ko te tikanga o tēnei, ina whai wāhi koe ki te whakangungu Tinana i te wā nohopuku, ka nui ake te tūponotanga ka whakamahia e tō tinana te ngako hei puna pūngao matua, ka āwhina i a koe ki te tahu i te ngako nui me te hanga uaua.
Ngā Taumata Homoni Whakapai Ake
Kua whakaatuhia he pānga pai a IF ki ngā taumata homoni, tae atu ki te homoni tipu tangata (HGH) me te insulin-like growth factor-1 (IGF-1). He mea nui ēnei homoni ki te tipu me te whakaora i te uaua, ā, he taputapu whai hua te nohopuku wā poto mō ngā kaiwhakangungu whakapakari tinana e hiahia ana ki te whakapai ake i ā rātou hua.
Te Whakatinana i te Nohopuku Ā-Wā mō te Whakangungu Tinana
Nā te mea kua mārama tātou ki ngā painga pea, me matapaki tātou me pēhea te whakauru i te nohopuku wā poto ki roto i tō mahinga whakangungu Tinana:
Kōwhiria te Tikanga IF Tika
Kōwhiria he tikanga nohopuku ā-wā e hangai ana ki tō momo noho me tō kaupapa whakangungu. He pai te tikanga 16/8 hei tīmatanga mō te tini o ngā kaiwhaiwhai whakapakari tinana, nā te mea e whakarato ana i te wā kai e 8 hāora te roa, e taea ai te whakauru ngāwari i ngā kai i mua me muri i te whakangungu.
He mea nui te wā
Whakaarohia te whakarite i ō whakangungu tinana i te mutunga o tō wā nohopuku, i mua tata tonu i tō kai tuatahi. Mā tēnei ka āwhina i a koe ki te whakamahi i ngā hua o te nohopuku hei tahu ngako i te wā e whakangungu ana koe. I muri i tō whakangungu tinana, me kai i tētahi kai taurite e whai kiko ana i te pūmua me te warowaihā hei tautoko i te whakaora me te tipu o te uaua.
Kia mau te wai
I a koe e nohopuku ana, he mea nui kia mau tonu te wai māori. Inumia he nui te wai puta noa i te wā nohopuku kia rite ai koe ki te mahi i tō mahi tino pai i a koe e whakangungu ana.
Ngā Āwangawanga me ngā Whakaaro Hē o te Ao
Pērā i ngā tikanga kai me te whakapakari tinana katoa, he maha ngā āwangawanga me ngā whakaaro hē e pā ana ki te nohopuku ā-wā me te whakangungu taumaha. Me aro atu tātou ki ētahi o ēnei:
Ngaronga Uaua
Ko tētahi o ngā āwangawanga nui ko te wehi kei ngaro te papatipu uaua i te wā e nohopuku ana. Heoi, e whakaatu ana ngā rangahau, ina mahia tika me te kai tika, ka taea e te nohopuku wā poto te āwhina i te tiaki i te uaua me te whakatairanga i te ngaronga ngako.
Ngā Taumata Pūngao
Kei te āwangawanga ētahi kei heke te kaha i te wā e whakangungu ana i te nohopuku. Ahakoa ka roa pea te wā e urutau ai tō tinana ki te IF, he maha ngā tāngata e kī ana kua piki ake te kaha me te māramatanga hinengaro ina taunga rātou ki te kaupapa nohopuku.
Whakamutunga
Mā te whakauru i te nohopuku ā-wā ki roto i tō mahinga whakangungu Tinana ka taea te whakarerekē i te kēmu mō ō whāinga tinana. Mā te arotau i te tahu ngako, te whakanui ake i ngā taumata homoni, me te aro atu ki ngā āwangawanga noa, ka taea e koe te whakanui ake i tō ahunga whakamua. Kia maumahara ko te auau me te manawanui te mea nui i te wā e tango ana i tētahi huarahi hou mō te noho. Kōrero ki tētahi tohunga hauora, ki tētahi tohunga kai rānei i mua i te hanga i ngā huringa nui ki tō mahinga kai me te whakakori tinana. Mā te whakapau kaha me te huarahi tika, ka taea e koe te whakakaha i ō hua me te whakatutuki i ngā hua e hiahiatia ana e koe.
DAPOW Mr. Bao Yu Waea:+8618679903133 Email : baoyu@ynnpoosports.com
Wā tuku: Pipiri-12-2024