Kurara Mune Kwakanaka Kune Hutano Hwako Here?

Zvemukati

• Ongororo ye

Kana yako yaunowanzo kurara maitiro iine mangwanani-ngwanani evhiki ekushanda uye maawa anofara anoenda zvishoma kunonoka, achiteverwa nesvondo kupera mumubhedha kusvika masikati, isu tine mamwe mashoko akanaka. Ongororo ichangoburwa inoratidza kuti kudonha kwenguva yakareba pakupera kwesvondo kunoratidzika kurwisa njodzi yakawedzera yechirwere cheshuga chinouya nechikwereti chebasa chekurara.

Kuenda usiku hushomanana usina kurara zvakakwana (maawa mana kusvika mashanu pausiku hwose) kunogona kuwedzera ngozi yokuva nechirwere cheshuga neinenge 16 muzana; izvo zvinofananidzwa nekuwedzera kwenjodzi yechirwere cheshuga inokonzerwa nekufutisa. Asi ongororo ichangoburwa yeYunivhesiti yeChicago inoratidza kuti husiku huviri hwekurara kwenguva refu (AKA yako yekupera kwevhiki kubata-up) inopesana nenjodzi iyoyo.

Chidzidzo chacho chakaitwa pavarume vechidiki vane hutano 19 vakadzidzwa mushure meusiku huna hwekurara nguva dzose (avhareji yemaawa 8.5 pamubhedha), husiku huna hwekurara (avhareji yemaawa 4.5 pamubhedha), uye husiku huviri hwekurara kwenguva refu ( avhareji yemaawa 9.7 pamubhedha). Munguva yese yekudzidza, vaongorori vakayera vakomana 'insulin senzwi (kugona kwe insulini kudzora shuga yeropa) uye chimiro chehunhu (fungidziro yechirwere cheshuga).

Mushure mehusiku hushoma hwekushaikwa kwekurara, zvidzidzo zve insulin senitivity yakadzikira ne23 muzana uye njodzi yavo yechirwere cheshuga yakawedzera ne16 muzana. Pavakangobaya bhatani rekusnooze ndokuisa mamwe maawa musaga, mazinga ese akadzokera kune zvakajairika.

Kunyange zvakanyatsonaka kutora mukana wezvinhu izvi mushure mesvondo rakaoma rebasa, haisiriyo pfungwa yakanakisa yekutevera ino yekurara nguva pane reg (edza aya matipi ekurara zvirinani). "Iyi yaingova 1 kutenderera kwekurara kwekurara," anodaro Josiane Broussard, Ph.D., mutevedzeri wezvekutsvagisa purofesa muKubatanidza Physiology kuYunivhesiti yeColorado, Boulder uye munyori wechidzidzo. "Hazvizivikanwe kana uchikwanisa kupora nekuwedzera kurara pakupera kwevhiki kana kutenderera uku kuchidzokororwa zuva nezuva uye nezuva."

Broussard akataura zvakare kuti kudzidza kwavo kwakaitwa pavarume vechidiki vane hutano, uye kuti vanhu vakuru kana vasina hutano vanogona kusakwanisa kupora nekukurumidza. Uye zvechokwadi, kuwedzera chirwere cheshuga hachisi chinhu chega chekushushikana nezvacho kana zvasvika pakukwikwidza pakurara. Ongororo dzakamboitwa dzakaratidza kuti vanhu vasingarare kwenguva refu vane mukana wekuwedzera kuzvimba uye BP uye vanonetseka kuisa pfungwa, kufunga, uye kugadzirisa matambudziko. Uyezve, vanhu vasiri kuwana yakakwana kurara vanowanzoigadzirira iyo mumacalorie - kazhinji nezvikafu zvinotapira kana zvine mafuta mazhinji. (Chaizvoizvo. Unogona kuwana chishuvo chakakomba chezvokudya kubva mukutema matanda awa imwe shomanene bedzi yokurara.) Vanhu vomunzvero yaBroussard vakachengetwa pazvokudya zvinodzorwa ne<em>calorie, naizvozvo kudya hakuna kupinza mungozi yechirwere cheshuga. Zvichida, zvinogona kupinda mukutamba kana vaine rusununguko rwekudya chero chavaida mune yepasirese mamiriro.

Uye kunyangwe iwe uri mudiki uye uine hutano uye uchigadzirisa kurara kwakarasika pakupera kwesvondo, pane imwe nyaya yakawedzerwa yekukanganisa zvachose yako circadian rhythm. Kana iwe uri kurara wakanyanya kunonoka kupera kwevhiki manheru uye wozorara munguva dzekupedzisira, zvidzidzo zvinoratidza kuti kukanganisa kubva pane yako yekurara maitiro kunogona kukonzera kurema uye zviratidzo zvine chekuita nekutanga kwechirwere cheshuga.

Kubheti kwako kwakanaka? Edza kurara zvakanyanya sezvinobvira uye chengeta purogiramu yako inoenderana. Hapana munhu anokupa mhosva kana ukabvisa zvirongwa zveMugovera manheru zvezuva nemubhedha wako. (Nom pane zvimwe zvekudya izvi zvisati zvaitika, uye iwe uchagadzwa.)

Ongororo ye