Kushaya Kurara Kunokuita Iwe Mafuta?

Zvemukati

• Ongororo ye

Wese munhu anoziva kudya kwakanaka uye maekisesaizi kwakakosha kune hutano hwakanaka, asi pane chakakosha chetatu chikamu chinowanzo furatirwa: kurara. “Vanhu vachati, ‘Ndicharara zvakawanda kana ndafa,’ asi paunenge uchiri muduku ndipo paunofanira kurara,” anodaro purofesa wepfungwa dzepaCornell University James B. Maas, Ph.D., munyori. ye Simba Kurara (Villard, 1999). "Zvikasadaro, iwe unozoisa kusakara uye kubvarura muviri wako, izvo zvinotyisa kuomesa zvemberi muhupenyu hwako."

Ngatiedzei zivo yako kuti kushaya hope kunogona kukukanganisa sei - uye maitiro ekurara zvakanaka usiku:

1. Mukadzi wepakati anorara maawa mangani?

A. Maawa matanhatu, maminitsi gumi

B. Maawa manomwe, maminetsi makumi maviri

C. Maawa manomwe, maminetsi maviri

D. Maawa masere, maminitsi matatu

Mhinduro: A. Maawa matanhatu nemaminitsi gumi anorara mukadzi chaiye husiku hwega hwega maawa matatu asingasviki pane zvaanoda kusvika pamakore makumi maviri nemashanu (kugadzirisa zvinoitika pakuyaruka uye mushure mekuyaruka mahormoni) uye angangoita maawa maviri asingasviki pane zvaanoda mushure memakore makumi maviri nemashanu. mashandiro, maawa masere ekurara handizvo zvakanaka, "anodaro Maas. "Inguva 9 uye 25 maminetsi."

Vakadzi vanorara maminetsi mana pasi pevarume pamazuva evhiki uye gumi nemana maminetsi mashoma pakupera kwevhiki. Mugore rekutanga rekuva amai, vakadzi vanorasikirwa ne400-750 maawa ekurara, uye ivo vanorara maminetsi makumi mashanu kushoma manheru ega ega kupfuura zvinoita madzibaba matsva. Dzakarasika hope nyaya: Yakarebesa REM (inokurumidza-yeziso-kufamba) nguva - yakakosha pakurangarira, kudzidza uye kushanda kwepfungwa - inoitika mumaawa maviri apfuura e7- kusvika 8 maawa ekurara bout.

2.Kuwedzera kurara, inguvai yakanakisa yekurojesa muviri?

A. 7-9 mangwanani

B. 4-6 masikati

C. 7-9 masikati.

D. Chero chipi zvacho chiri pamusoro

Mhinduro: B. Kurovedza muviri kweaerobic kunomutsa tembiricha yemuviri wako uye metabolism; kurara kunoitika nekupesana. Saka kana iwe uchinge uchinge uchishanda kunze masikati kana kutanga kwemanheru, unosangana nekudonha kwakadzika kwekushisa nenguva yaunoenda kunorara, zvichiita kuti nguva yako yekuzeya ive yakadzama uye inogutsa.

Nekurara kwakanaka kwehusiku, unenge uine simba rakawanda rekushanda nesimba, anodaro Joyce Walsleben, Ph.D., director weNew York University Sleep Disorders Center. Mune chidzidzo cheStanford University, varume nevakadzi vakaita 30-40 maminetsi ehuremu eerobic kurovedza muviri kwemavhiki gumi nematanhatu vakabatwa nehope maminetsi gumi nemaviri nekukurumidza uye vakarara maminetsi makumi mana nemakumi mairi pane zvidzidzo zvekugara.

3. Kana ukasawana maZZZ akakwana, ucha:

A. Deredza uremu

B. Chengetedza mvura

C. Zera nekukurumidza

D. Kusangana nematambudziko eganda

Mhinduro: C. Chidzidzo cheUniversity of Chicago chakawana kuti kana varume vane hutano vane makore gumi nemasere kusvika makumi maviri nesere vakabvumidzwa kwemaawa mana ekurara kwehusiku hutanhatu akateedzana, kuwedzerwa kweropa, shuga yeropa uye kurasikirwa kwendangariro kwakawedzera kusvika pamatanho anowanzo kuve neane makore makumi matanhatu ekuberekwa. Neraki, mushure mehusiku hushoma hwemaawa gumi nemaviri ekutsumwaira, ivo vakakwanisa kudzosera wachi kumashure.

Zvakangodaro, kudzikisira kurara nguva zhinji kunowedzera mukana wako wekutonhora uye dzihwa uchidzikisa kugona kwako uye nekuita nguva. Kana kushaya kurara kunotora anopfuura mwedzi mitanhatu, iwe unozoita kanokwana kane mukana wekushungurudzika, kushushikana, kunyangwe kushandisa zvinodhaka. Maiwe, chinhu chimwe chete chausingarasikirwe kana ukatadza kuhwihwidza: uremu. Iwe unowanzo kuve nosh pane zviwitsi kurwisa kuneta. Uye kurara kushoma kunoita kuti kuderedza uremu kunyanye kuoma: Cortisol, hormone inodzvinyirira, inokwidziridzwa kana usingarari zvakakwana; izvi, zvakare, zvinowedzera chiitiko chekiyi enzyme (lipoprotein lipase) iyo inodzora kuchengetedza mafuta.

4. Ndeipi pane zvinotevera ichakubatsira kurara kana uchinge wakamanikidzwa?

A. Girazi rewaini

B. Kufemera mudumbu kwakadzika

C. Kuchengeta chinyorwa

D. Kuona isina kugadzikana zvinyorwa

Mhinduro: B. Kufema kweBelly - kunonoka, kufema kwakadzika kubva padhayaphira yako - kunokudzikamisa uye kunononoka kurova kwemoyo wako. Ndozvinoitawo kufambira mberi kunofambira mberi, kuri kusimbisa nekuzorodza mhasuru yako boka neboka, kubva kumusoro kusvika kumagunwe. Kana, sarudza nguva zuva rega rega, pamwe maminitsi gumi pakudya kwemasikati, kuti unyore mafuru ako uye mhinduro dzinogona kuitika mu "bhuku rekushushikana." "Zviri nyore kuvhara kuzvidya mwoyo mupfungwa dzako kana wakashanda pazviri uye uine nguva yekuzvipa mangwana," anodaro Derek Loewy, Ph.D., muongorori wehope paStanford University Sleep Disorders Clinic. Zvimwe zvinozorodza. sanganisira kugeza kunopisa, bonde rinonakidza kana mifananidzo yepfungwa. Darika pekurara mumaawa matatu usati waenda pamudyandigere. Kunyangwe doro richigona kukurumidza kurara, maZZZ ako anenge asina kudzika uye akatsemuka.

5. Mukadzi wechidiki ane hutano anomuka kangani husiku hwese?

A. Hazvina kumboitika

B. 1 nguva

C. 2-3 nguva

D. 4-5 nguva

Mhinduro: D. Varume nevakadzi vemazera ese vanomuka kana kashanu husiku hwega hwega, kunyangwe vangasatombozviona. Kana wamuka, usatarise wachi. Pane kudaro, edza musiyano pane wekuverenga makwai-theme: Nepfungwa rongedza huwandu hwevatema matema iwe kana chimwe chinhu chiri nyore asi chiri mupfungwa. Kana iwe uchimuka kwenguva yakareba, edza kuenda kunorara gare gare zvakaringana uye kumuka panguva imwecheteyo mangwanani ega ega. Paunenge iwe warara kuburikidza ne90 muzana yehusiku, iwe unogona kuwedzera maminetsi gumi neshanu pakutanga kana kupera kwenguva yako yekurara. Ingo ita shuwa kuti uri kuwana iwo mapfumbamwe-uyezve maawa iwe aunoda hutano hwakanaka.

6. Ndechipi chinonyanya kudzivisa kurara muimba yako yekurara?

A. Chipfuwo

B. Murume

C. TV

D. Fani yemagetsi

Mhinduro: C. TV inomutsa kungwarira kwako. Uyezve, iyo inopenya mwenje inokuchengetedza iwe kumuka uye kuronga yako circadian wachi yekuchengetedza iwe kumusoro gare gare. Zvakaipisisa, kana iwe ukakotsira neTV yakavhenekerwa, mwenje uchaita kuti kurara kwako kuve kwakadzika uye kusingagutsi.

Asi varume zvakare vanogona kuve dambudziko kana ivo vachirovera, kunetsa kune makumi maviri neshanu muzana evakadzi (uye chete 7 muzana yevarume) nevarume vavanorara navo, maererano neongororo yeNational Sleep Foundation. Vakaroorana vanoridza ngonono vanodyira vadiwa vavo awa imwe chete yokurara usiku hwose. Mhinduro dzinosanganisira zviuno zvemunzeve, mabhanhire emhino kwaari (kuchengetedza mhuno dzemhino dzakavhurika) uye metiresi yakagadzirwa nemakoiri akaputirwa ega imi mose. Metiresi inoderedza dombo 'n' roll revanhu vaviri vanokandwa nekutenderedza.

Mhuka dzinovaraidza dzinogona kukanganisa kurara, asi chete kana dzikasagadzikana, mubhedha wako uri mudiki kana kuti zvinowedzera kutadza kwako. Iyo fani inokumutsa chete kana iri kurira. Zvingangodaro, iko kunyemwerera kunokutadzisa iwe kurara.

7. Isai zvinwiwa izvi munhevedzano, kubva kune ine caffeine yakawanda (chinokanganisa kurara kukuru) kusvika kune ine zvishoma.

A. Mountain Dew, gumi nemaviri

B. Iced tii, gumi nemaviri maiza

C. Starbucks Café Latte, 8 ounces

D. 7Up, maawa gumi nemaviri

Mhinduro: C, B, A, D. Latte (89 mg), iced tii (70 mg), Mountain Dew (55 mg), 7Up (0 mg). Caffeine inoshandura yako circadian mutinhimira uye inorwisa adenosine, kemikari inovaka mumuviri mukati mezuva uye inokurudzira kurara. Zvimwe zvikonzero zvinosanganisira Sunkist orange soda (41 mg mumaonzi gumi nemaviri), Ben & Jerry's no-fat coffee-fudge yoghurt yechando (85 mg per cup), Excedrin Migraine (65 mg) uye Maximum Strength Midol Menstrual (60 mg).

Saka, wakagowesa sei?

Zvipe zvibodzwa gumi pamhinduro yega yega. Kana iwe wakarova:

60-70 mapoinzi Yakanaka. Iwe urikunyanya kuwana maZZZ ako aunoda.

50 mapoinzi Kugona. Ngatitarisirei kuti iwe unoisa ruzivo rwako mukuita.

30-40 mapoinzi Avhareji. Kufanana nevazhinji vedu, iwe uri kuveura nguva yekuzeya uye inoratidza.

0-20 points Varombo. Yedu Rx: Rara pairi uye edza bvunzo yedu zvakare.

Ongororo ye