Maawa Mangani Ekurara Aunonyatsoda?

Zvemukati

• Izvo zvakakosha kune Hutano Hwakanaka
• Kwete Kuisa Pamberi Iyo Ine Negative Hutano Mhedzisiro
• Kurara Kwakadii Kwaunoda Kunoenderana Nezvakawanda Zvinhu
• Genetic Makeup
• Kurara Kwemhando
• Matipi Ekurara Kwakanaka
• Icho Chinokosha
• Chikafu Gadzirisa: Chikafu chekurara zvirinani

Kurara kwakakosha chose kune hutano hwako.

Zvisinei, kana hupenyu hukabatikana, kazhinji ndicho chinhu chekutanga kuregeredzwa kana kupirwa.

Izvi zvinosuruvarisa nekuti kurara kwakanaka kwakakoshawo kuhutano hwakanaka sekudya chikafu chine hutano kana kurovedza muviri zvakakwana.

Verenga pamusoro kuti udzidze kuti nei kurara kuchikosha kune hutano hwako uye kuti iwe unofanirwa kuve uri kuwana zvakadii husiku hwese.

Izvo zvakakosha kune Hutano Hwakanaka

Kurara kunopfuura ingoriwo nguva yekuti muviri wako nepfungwa zvako zvimbozorora. Muchokwadi, paunenge wakarara, muviri wako unoshanda nesimba.

Munguva ino, muviri wako unovakazve mhasuru dzawakasakara mukati mezuva uye unosuka mabara anokuvadza uye marara anogadzirwa muuropi. Aya matanho akakosha anochengeta zvese pfungwa nemuviri wako zvichimhanya nemazvo ().

Pfungwa dzako dzino gadziridza uye dzinopindura kune akakosha manzwiro uye zviitiko kubva pazuva uye unozviisa mundangariro ().

Kurara kwakakoshawo kudzora manzwiro ako. Muchokwadi, kurara uchinyimwa kwehusiku humwe chete kunogona kuwedzera kupindura kwako kwekunzwa kune zvakashata nemanzwiro ne60% ().

Pasina kutaura, kushayikwa kwayo kunoita kuti zviomere muviri wako kudzora zvinhu zvakakosha sekudya kudya, immune system yako, yakanaka metabolic mashandiro uye kugona kwako kuchengetedza huremuviri hwemuviri (,).

Chekupedzisira, kurara kunoita basa rakakosha mukugadzirisa yako circadian mutinhimira, kana yemukati wachi.

Iyi wachi yemukati inomhanya pane ingangoita makumi maviri nemaviri maawa uye inodzora kana iwe uchinzwa wakamuka uye wakarara. Inogona zvakare kubatsira kudzora zvinhu senge metabolism, immune immune uye kuzvimba (5,).

Kusarara kwenguva yakareba zvakakwana, kurara panguva dzisinganzwisisike dzezuva uye kuratidzwa nechiedza chakajeka usiku kunogona kukanda wachi iyi yemukati nemaitiro mazhinji aanogadzirisa ().

Kunyange iwe uchigona kufunga kuti uri kuzorora zvakakwana, hadzisi dzose hope dzakagadzirwa dzakaenzana. Hazvina kukosha chete kuti uwane zvakakwana husiku hwoga hwoga, asi zvakare zvakakosha kuti uwane kurara kwakanaka.

Zvakangodaro, hapana dudziro yepasirese yehunhu hwekurara.

Nekudaro, zvinogona kutsanangurwa sekutora nguva yakareba sei kuti ubate hope, kangani iwe unomuka panguva yehusiku, kuzorora kwaunonzwa zuva rinotevera kana kuti inguvai yaunoshandisa mumatanho akasiyana ekurara ().

Nekuti kurara kwakanaka kunodiwa kune akawanda mativi ehutano hwakanaka, iwe unofanirwa kuita kuti uwane zvakakwana manheru ega ega chinhu chakanyanya kukoshesa.

Kuwana yakakwana yemhando yekurara kunodiwa nekuda kwezvikonzero zvakasiyana, zvinosanganisira kuchengetedza immune system uye metabolic basa, kugadzirisa zviyeuchidzo zvezuva uye kuchengetedza huremu hwemuviri.

Kwete Kuisa Pamberi Iyo Ine Negative Hutano Mhedzisiro

Inofungidzirwa kuti chinenge chikamu chimwe muzvitatu chevakuru uye zvikamu zviviri kubva muzvitatu zvevadzidzi vechikoro chepamusoro havawani kurara zvakakwana husiku hwese ().

Nehurombo, kusawana yakakwana yemhando yekurara kunogona kukonzera kukuvadza kukuru pane kungonzwa kuneta.

Kana iwe uchirara-uchirasikirwa, iwe unenge usisakwanise kuita sarudzo dzakanaka, kushoma kwekugadzira uye kazhinji mukana wekupinda mutsaona yemotokari kana kufa uchiri mudiki (,).

Izvi zvinogona kuve chikamu nekuda kwekuti kusawana kurara zvakakwana kunogona kukuvadza kugona kwako kwekuziva.

Imwe ongororo yakawana kuti kuwana chete maawa mashanu husiku kwehusiku hwakati wandei mumutsara kunodzora kushanda kwepfungwa kusvika padanho rekunwa doro rakaringana kuti uwane doro reropa rine 0.06 ().

Sokunge izvo zvaive zvisina kukwana, kurara kwakashata kunogona kuita kuti unzwe zvakanyanya kusagadzikana, kushomeka zvine zvibereko uye kuita kushoma mutsika pabasa (,).

Zvakatoipisisa, kushaya hunhu hwakanaka kana kusakwana zvakakwana kunowedzerawo mikana yako yekuve nezvirwere zvisingaperi sekufutisa, chirwere chemwoyo kana chirwere cheshuga (,,,).

Uye nekuti ndiyo nguva apo muviri wako unobvisa marara uye zvinokuvadza kubva muuropi, inogona kunge iri iyo chikonzero nei kurara kwakashata kuchiratidzika kunge kuri kusangana nenjodzi yakawedzera yechirwere cheAlzheimer ().

Kusawana kurara kwakaringana kwakabatana nemazhinji mhedzisiro, kusanganisira kukanganisika kwekutarisa uye kutora sarudzo uye njodzi yakakwira yechirwere chemwoyo, kufutisa, chirwere cheshuga neAlzheimer's.

Kurara Kwakadii Kwaunoda Kunoenderana Nezvakawanda Zvinhu

Wese munhu ane zvakasarudzika zvido uye zvaanofarira, uye mhinduro kune yakawanda sei hope yaunoda haina kusiyana.

Zvakangodaro, huwandu hwekurara hwaunoda husiku hwehusiku hwakanyanya kutemerwa nezera rako.

Zvirongwa zvepamutemo zvenguva yekurara zvakaputswa nezera reboka (14):

• Vakwegura vakuru (65+): Maawa manomwe kusvika masere
• Vakuru (18-64 makore): Maawa manomwe kusvika manomwe
• Vechidiki (14-17 makore): 8-10 maawa
• Vana vechikoro (6-13 makore): 9-11 maawa
• Vechikoro vasati vaenda kuchikoro (makore 3-5): Maawa 10-13
• Vana vadiki (1-2 makore): Maawa 11–14
• Vacheche (mwedzi 4-11): Maawa 12-15
• Vacheche (0-3 mwedzi): Maawa 14-17

Nekudaro, vamwe vanhu vangangoda kuwanda kana kushoma kurara kupfuura zvinowanzokurudzirwa, zvinoenderana nezvinhu zvinotevera.

Genetic Makeup

Genetics ndechimwe chiitiko chemaawa mangani ekurara aunoda usiku humwe.

Dzimwe shanduko dzinogona kukanganisa nguva yaunoda kurara, inguvai yezuva iwe yaunofarira kurara uye nemabatiro aunoita kurara kwekutadza ().

Semuenzaniso, avo vane imwechete yakasarudzika magene vanowana zvakanaka pamaawa anenge matanhatu, nepo vanhu vasina iyo vanonyatsoda maawa masere, paavhareji ().

Uye vanhu vakatakura mamwe magene ekuchinja vanonyanya kukanganiswa nekutadza kurara kana kuwana hope dzakadzama ().

Nehurombo, yako genetiki hachisi chinhu chaunogona kuchinja, uye hapana imwe nzira inoshanda yekuziva kana iwe ukatakura imwe yeiyi shanduko.

Naizvozvo, zvakakosha kungoteerera kune manzwiro aunoita kuti uone kana iwe uchiwana yakaenzana nguva yekurara.

Kurara Kwemhando

Hunhu hwekurara kwako hunogona kukanganisa zvaunoda iwe.

Kana hutano hwako hwekurara husina kunaka, unogona kuona kuti iwe uchiri kunzwa wakaneta mushure mekuwana izvo zvinofanirwa kutarisirwa zvakakwana.

Zvakare, kana iwe uri kuwana yakanaka yemhando yekurara, iwe unogona kukwanisa kubata zvirinani nezvishoma zvishoma.

Ongororo dzakawanda dzakawana kuti kurara kwenguva pfupi, pamwe nehurombo husina kunaka hwekurara, ndizvo zvinokonzeresa mhedzisiro yakawanda isina kunaka yekurara (,,,).

Naizvozvo, hazvina kukosha chete kutarisa pakurara kwenguva yakakwana, asiwo pakurara zvakakwana.

Pamusoro pezvo, matambudziko mazhinji ekurara anogona kuve nemhedzisiro pane yako yekurara mhando, senge. Kana iwe uchigara uchinzwa senge usiri kurara zvakanaka kana wakaneta zvakanyanya uye usingazive kuti nei, iri zano rakanaka kutarisa nachiremba wako.

Kurara zvakadii kwaunoda kunoenderana nezvinhu zvakasiyana, zvinosanganisira zera rako, genetics uye kuti unorara zvakadii husiku. Zvakangodaro, maawa 7-9 pahusiku akakosha kune vazhinji vakuru.

Matipi Ekurara Kwakanaka

Sezvo hunhu hwakakosha, edza kuona kuti uri kurara zvakanaka husiku hwese.

Heano matipi mashoma ekuvandudza kurara kwako:

• Tevera purogiramu yenguva dzose: Kuenda kunorara panguva imwe chete manheru ega ega kunobatsira kudzora wachi yako yemukati. Kutevera yakajairwa nguva yekurara kwakabatanidzwa kune yakashata yekurara mhando uye nguva (,).
• Gadzira inodzikamisa nguva yekurara. Kugamuchira maitiro ekuzorora usati warara kunogona kukubatsira iwe kupinda mune yekunzwa kurara. Semuenzaniso, kuteerera mimhanzi inodzikamisa yakaratidzwa kubatsira kubatsira kuvandudza mhando yekurara mune mamwe mapoka ().
• Gadzira nharaunda yakasununguka: Kurara mukamuri rakanyarara, rakasviba patembiricha yakanaka kunogona kukubatsira kurara zvirinani. Kunyanyo shanda usati warara, kudziya zvakanyanya kana munzvimbo ine ruzha kwakabatana nehusina kurara (,).
• Deredza caffeine, doro uye nicotine: Zvidzidzo zvakabatanidza zvine caffeine, doro uye nicotine zvinoshandiswa kune yakashata yekurara mhando. Edza kudzivirira caffeine masikati nemanheru (,,,).
• Deredza mashandisiro ako emagetsi: Kushandiswa kwakanyanya kwefoni uye zvemagetsi kwave kuchisanganiswa nehurombo husina kunaka hwehope. Kunyangwe kuiswa kumagetsi emakamuri akajeka usati warara kunogona kukanganisa kurara kwako (,).
• Iva nehanya zvakanyanya: Zvidzidzo zvakaratidza kuti kusaita basa kwakabatana nehurombo husina hurombo, uyezve, kuwana kurovedza muviri masikati kunogona kukubatsira kurara zvirinani husiku (,,,).
• Dzidzira kufungisisa: Kufungisisa uye kudzikamisa kudzidziswa kunogona kubatsira kuvandudza hunhu hwekurara uye kushanda kwehuropi, kunyangwe kutsvagurudza kusiri pachena (,,,).

Kurara zvakanaka kwakakosha kuti ugare uine hutano nekuzorora. Tsika dzakadai sekuderedza caffeine uye kurara panguva dzakajairwa nguva dzinogona kubatsira.

Icho Chinokosha

Huwandu hwekurara hwaunoda hunosiyana pamunhu wega wega uye hunokanganiswa nezvinhu zvakawanda. Nekudaro, kune vazhinji vakuru, maawa 7-9 pahusiku ndiyo yakaringana huwandu.

Teerera kune manzwiro aunoita mukati mezuva kuti uone kana iwe uri kuwana yakaenzana huwandu kwauri.

Kana iwe wakarara zvakakwana, iwe unofanirwa kunzwa wakamuka uye uine simba mukati mezuva. Kana iwe ukaona uri simbe kana kuti kazhinji wakaneta, ungangoda kurara zvakanyanya.

Kuti unyatsoita nguva yekurara, gadzira tsika dzakanaka, senge kudzora caffeine yako uye kunwa doro, uchiteera nguva yekurara uye kugadzira nzvimbo yekurara yakasununguka.

Chikafu Gadzirisa: Chikafu chekurara zvirinani