Kurara uye hutano hwako

Sezvo hupenyu hunowedzera kubatikana, zviri nyore kwazvo kuenda usina kurara. Muchokwadi, maAmerican mazhinji anongowana maawa matanhatu ekurara husiku kana zvishoma.

Unoda kurara zvakakwana kuti ubatsire kudzorera huropi hwako nemuviri. Kusawana kurara kwakaringana kunogona kuve kwakaipa kune hutano hwako munzira dzinoverengeka.

Kurara kunopa muviri wako nehuropi nguva yekudzoka kubva kumatambudziko ezuva. Mushure mekurara kwakanaka kwehusiku, unoita zvirinani uye uri nani pakuita sarudzo. Kurara kunogona kukubatsira kuti unzwe wakasvinura, uine tariro, uye ugarisane nevanhu zvirinani. Kurara kunobatsirawo muviri kudzivirira zvirwere.

Vanhu vakasiyana vanoda huwandu hwakasiyana hwekurara. Vazhinji vanhu vakuru vanoda maawa manomwe kusvika masere ekurara husiku kune hutano hwakanaka uye kushanda kwepfungwa. Vamwe vanhu vakuru vanoda kusvika maawa mapfumbamwe pausiku.

Kune zvikonzero zvakawanda nei kurara kuri kushomeka kudaro.

• Zvirongwa zvakabatikana. Mabasa emanheru, ringave riri basa kana rezvemagariro, ndeimwe yezvikonzero zvepamusoro vanhu vasingawane zvakakwana kurara.
• Nzvimbo yakashata yekurara. Izvo zvakanyanya kuomarara kuwana kurara kwakanaka kweimba yekurara mune ruzha rwakanyanya kana mwenje, kana kuti kunotonhora zvakanyanya kana kudziya zvakanyanya.
• Zvemagetsi. Mahwendefa uye nhare mbozha dzinorira uye dzinochema husiku hwese dzinovhiringidza kurara. Ivo vanogona zvakare kuita kuti zvikwanise kutsauka kubva kumuka nyika.
• Mamiriro ekurapa. Mamwe mamiriro ehutano anogona kudzivirira kurara kwakadzika. Izvi zvinosanganisira arthritis, kurwadziwa musana, chirwere chemwoyo, uye mamiriro akadai seasthma zvinoita kuti zvive zvakaoma kufema. Kushungurudzika, kushushikana, uye kushandisa zvinodhaka zvinoitawo kuti kurara kuve kwakaoma kuuya. Mimwe mishonga inokanganisa kurara.
• Kushungurudzika pamusoro pekurara. Mushure memanheru akati wandei ekukanda uye kutendeuka, kungova pamubhedha kunogona kukuita kuti unetseke uye umuke, kunyangwe iwe wakaneta zvakanyanya.

Matambudziko ekurara

Zvinetso zvekurara chikonzero chikuru nei vanhu vazhinji vasingakwanise kuwana yakakwana kurara. Kurapa kunogona kubatsira muzviitiko zvakawanda.

• Kusarara, kunoitika kana uchinge uchinetseka kurara kana kurara husiku. Ndicho chirwere chinonyanya kurara. Kushaya hope kunogona kugara kwehusiku, kwevhiki dzinoverengeka, kana kwemwedzi kupera.
• Kurara kwepabhesi mamiriro ezvinhu ekuti kufema kwako kunomira mukati mehusiku hwese. Kunyangwe kana iwe ukasamuka munzira yese, kurara kufema kwemweya kakawanda kunokanganisa hope huru.
• Kusagadzikana makumbo chirwere chinogona kukuchengetedza iwe wakamuka nechishuwo chekufambisa makumbo ako chero nguva paunenge uchizorora. Kazhinji isina zororo makumbo chirwere chinouya nemanzwiro asina kugadzikana sekutsva, kurira, kuruma, kana kukambaira mumakumbo ako.

Kushaikwa kwekurara kunokanganisa zvinopfuura kungova iye munhu mupfupi pane akavhara-ziso. Kuneta kwakabatanidzwa kune tsaona dzakakura uye diki. Kushaya simba kwakatungamira mukukanganisa kwevanhu kuseri kwenjodzi huru dzinoverengeka dzinosanganisira kudururwa kwemafuta eEexxon-Valdez uye tsaona yeChernobyl yenyukireya. Kurara kwakashata kwakakonzera kukuvara kwendege kwakawanda.

Gore rega rega, dzinosvika zviuru zana dzetsaona dzemotokari uye 1,550 kufa kunokonzerwa nevatyairi vakaneta. Kutyaira kunotya kunokanganisa kusvinura uye kuita nguva zvakanyanya sekutyaira wakadhakwa.

Kushaikwa kwekurara kunogona zvakare kuita kuti zvive zvakaoma kugara wakachengeteka pabasa. Inogona kutungamira mukukanganisa kwekurapa uye tsaona mumaindasitiri.

Pasina kurara zvakakwana, uropi hwako hunonetseka kuita zvakakosha mabasa. Unogona kuzviwana zvakaoma kutarisisa kana kurangarira zvinhu. Iwe unogona kuita manyawi uye kupopota kune vaunoshanda navo kana vanhu vaunoda.

Seizvo uropi hwako hunoda kurara kuti uzvidzore pachahwo, saizvozvowo muviri wako unoitawo. Kana iwe usina kukwana zvakakwana, njodzi yako inokwira kune akati wandei zvirwere.

• Chirwere cheshuga. Muviri wako hauite sekudzora shuga yeropa kana usingawane kurara zvakakwana.
• Chirwere chemoyo. Kushaikwa kwekurara kunogona kukonzera kukwira kweropa uye kuzvimba, zvinhu zviviri zvinogona kukuvadza moyo wako.
• Kufutisa. Kana iwe ukasawana zororo rakaringana kubva kuhope, iwe unowanzo tenderera kudyisa. Zvakare zvakaoma kuramba chikafu chine shuga yakawanda nemafuta.
• Utachiona. Immune system yako inoda kuti iwe uvate kuitira kuti igone kurwisa dzihwa uye kukuchengetedza iwe hutano.
• Hutano hwepfungwa. Kushungurudzika uye kuzvidya mwoyo zvinowanzoita kuti zviome kurara. Izvo zvakare zvinogona kuve zvinowedzera mushure me tambo yehusiku hwekurara.

Taura nemupi wako wezvehutano kana iwe uchigara wakaneta mukati mezuva, kana kushomeka kwekurara zvinoita kuti zviome kuita zviitwa zvezuva nezuva. Kune mishonga iriko yekuvandudza kurara.

Carskadon MA, Dementi WC. Kazhinji kurara kwevanhu: kuongorora. Mune: Kryger M, Roth T, Dement WC, eds. Nheyo uye Maitiro Ekurara Mushonga. 6th ed. Philadelphia, PA: Elsevier; 2017: chits. 2.

Nzvimbo dzekuchengetedza Dziviriro uye Kudzivirira webhusaiti. Kurara uye kurara matambudziko. www.cdc.gov/kurara/index.html. Yakagadziridzwa Kubvumbi 15, 2020. Yakasvika Gumiguru 29, 2020.

Drake CL, Wright KP. Shift basa, switch-yebasa kusagadzikana, uye jet lag. Mune: Kryger M, Roth T, Dement WC, eds. Nheyo uye Maitiro Ekurara Mushonga. 6th ed. Philadelphia, PA: Elsevier; 2017: chits. 75.

Philip P, Sagaspe P, Taillard J. Kukotsira mune vekufambisa vashandi. Mune: Kryger M, Roth T, Dement WC, eds. Nheyo uye Maitiro Ekurara Mushonga. 6th ed. Philadelphia, PA: Elsevier; 2017: chits. 74.

Van Dongen HPA, Balkin TJ, Hursh SR. Kushomeka kwekuita panguva yekurara kwekurara uye yavo mhedzisiro yekuita. Mune: Kryger M, Roth T, Dement WC, eds. Nheyo uye Maitiro Ekurara Mushonga. 6th ed. Philadelphia, PA: Elsevier; 2017: chits. 71.

• Kurara Kune Utano
• Matambudziko Okurara