Kurara Kwakawanda Kunoreva Zvishoma Zvisingakoshi Zvekudya Zvishuwo-Heino Chikonzero

Zvemukati

• Ongororo ye

Kana uri kuedza kukunda zvido zvako zvekudya zvisina kudya, imwe nguva yakawedzerwa muhomwe inogona kuita mutsauko mukuru. Muchokwadi, ongororo yeYunivhesiti yeChicago yakaratidza kuti kusarara zvakakwana kunogona kuwedzera chido chekudya zvisina kudya, kunyanya chikafu chakafanana nemakuki nechingwa, ne45 muzana.

Usatora kukosha kwekurara kurerutsa. Iwe unogona kufunga kuti kurara zvishoma kuchakupa iwe yakawanda nguva yekuita kuti zvinhu zviitwe, asi muchokwadi, iwe uri kungozvikuvadza iwe pachako uye kuita kuti tsika dzako dziwedzere. Tarisa izvi zvikonzero zvina zvakanyanya kurara zvinoreva kushoma shuwa.

Inobatsira Kudzora Nzara Yako

Kurara kunobatsira kudzora mahormone edu. Husiku husiku chete pasina kurara kunogona kuwedzera mwero weghrelin-iyo mahormoni inoitisa kukonzeresa kwedu kudya. Muchokwadi, iyo Wisconsin Sleep Cohort Study yakaratidza kuti vatori vechikamu avo vakarara maawa mashanu vaive ne14,9 muzana yepamusoro ghrelin kupfuura avo vanhu vakarara maawa masere. Kushaikwa kwekurara hakungotsanangure chete mutsauko mune iwo mahormone mazinga asiwo kunojekesa kuwedzera kweMuviri Mass Index (BMI) uye kufutisa kune vanhu vasina kuwana kurara kwakaringana. (Edza idzi dzimwe nzira dzakanaka kune chikafu chisina kudya)

Inobatsira Signal Satiety

Mahormone anokanganisa kuda kwedu - anobatsira kudzora patinonzwa kuguta kana kugutsikana. Husiku hushomanana chete usina kurara hunogona kudonhedza mwero weleptin-iyo hormone inokonzera kusaina satiety. Vatori vechikamu mukudzidza vakarara maawa mashanu vaive ne15.5 muzana yakaderera leptin pane avo vanhu vakarara kwe8 maawa. Kushaikwa kwekurara kunogona kuita kuti zvinyanye kuoma kwatiri kuti tinzwe patinenge takazara-zvichikonzera kuti tidye akawanda macalorie kupfuura atinoda.

Inobatsira Kutonga Kwako

Zvimwe hazvishamise (uye zvakanyorwa zvakanaka) kuti kushaikwa kwekurara kunogona kuderedza ndangariro dzedu, kutiita kuti tinzwe mhute, kuwedzera mikana yedu yetsaona, kuwedzera njodzi yechirwere uye kunyange kuderedza kuda kwedu kuita zvepabonde. Zvinogonawo kukanganisa kutonga kana zvasvika pakuita sarudzo dzine hutano. Kana isu taneta, isu tiri mukana wekutora chero chinhu chiri nyore (funga hofisi vending muchina, yekupaza kamuri donuts kana iyo caramel latte) pane chimwe chinhu chakatinakira. (Usabatike nejunk food hangover)

Inocheka Kunze Kudya

Ongororo ichangoburwa yakabudiswa mupepanhau reKurara yakaratidza kuti kushaikwa kwehope kwakaita kuti vanhu vadyise zvokudya zvinotapira uye zvine munyu zvine mafuta akawanda. Chidzidzo ichi, chakaitika paUniversity of Chicago's Clinical Research Center vakaita kuti vatori vechikamu vatore chikamu muzvikamu zviviri zvemazuva mana. Vekutanga vakaita kuti vatori vechikamu vapedze maawa 8.5 vari pamubhedha (neavhareji yekurara nguva ye7.5 maawa) husiku hwega hwega. Kutenderera kwechipiri kwaive nezvidzidzo zvakafanana zvinoshandisa maawa mana chete pamubhedha (avhareji yekurara nguva ye4.2 maawa) husiku hwese. Kunyangwe ivo vatori vechikamu vakagamuchira kudya kwakafanana panguva imwechete panguva yekugara kwese, ivo vakadya anopfuura mazana matatu emamwe macalorie pavanorara vasina kubatwa. Mamwe macalories ainyanya kuuya kubva pakudya zvekudya zvine mafuta akawanda. (Ona: 10 Zvese Zvikafu Zvinowedzera Simba Rako uye Zvinokubatsira Kuderedza Kurema)

Edza aya matipi akareruka kukubatsira iwe kuwana kurara kwakanaka kwehusiku:

• Enda kunorara 10 kusvika 15 maminetsi kutanga manheru ega ega kusvika wawana anokurudzirwa maawa manomwe kusvika masere ekurara. Kwete chete iwe uchave uine simba rakawanda mukati mezuva rese uine zvishoma zvishuwo, asi iwe zvakare uchave uchiwedzera kubudirira.
• Regedza kudya maawa maviri usati warova hura. Kuenda kunorara nedumbu rakazara hakungogadzikane chete, asi kunogona kukanganisa kurara kwakanaka kwehusiku. Kune vazhinji vedu, kunonoka manheru kunonoka kunogona kubuda mukutonga, uye macalorie anogona kuwedzera.
• Ita tsika yekurara. Tora bhati inopisa, inwa kapu yemiti yemiti kana kudzidzira maminetsi gumi ekufungisisa. Ita zvinokunakira. Iyo yakajairwa yenguva dzose yekurara tsika inogona kukubatsira iwe kubvaruka kubva nekukurumidza uye kurara zvakanyanya kurira.
• Isu tinozvinzwa nguva dzese, asi isa iyo smartphone kure kana wave kuda kurara. Chiedza chinoburitswa nemidziyo yemagetsi chinogona kukanganisa hope dzako. Muchokwadi, iyo National Sleep Foundation inoti iyo nguva yehusiku, uye kudzikiswa kwechiedza kwaiuya pamwe chete nazvo, zvaigara zvichitora pfungwa dzedu kuti "dzimire pasi" pakurara. Mazuva ano kushandiswa kwemagetsi nguva dzose kunovhiringidza izvi zvakasikwa.

Kana iwe uchida kuwiriranisa yako yekurara maitiro neakawanda eakazara ezvikafu zvekubikisa kuti akubatsire iwe kurasikirwa uremu, iwe uri mune rombo! Shape Magazini's Junk Chikafu Funk: Iyo 3, 5, uye 7-mazuva Junk Chikafu Detox yeLight Loss uye Zvirinani Hutano inokupa iwe maturusi aunoda kucheka chako chisina kudya chikafu shuwa uye kutora kutonga kwako kudya. Edza makumi matatu akachena uye ane hutano mabikirwo anogona kukubatsira kuti unzwe zviri nani kupfuura kare. Tenga kopi yako nhasi!

Ongororo ye