Kusarara Kunoita Kuti Uwedzere Huremu Here? Kusarara Kusina Kurongeka Kunokonzera Huremu Here?

Kune avo vari kuedza kuderedza uremu, kuwanda kwekurara uye kunaka kwekurara kwakakosha sekudya uye kurovedza muviri. Zvinosuruvarisa, vanhu vazhinji havawani zvakakwana zvezvikomborero izvi nokuti havawani kurara zvakakwana.

Zvidzidzo zvinoratidza kuti vanenge 30% yevakuru vanorara pasi pemaawa matanhatu husiku. Nekuda kwezvidzidzo izvi, zvinoonekwa kuti avo vasina kurara zvakakwana vane dambudziko rekurasikirwa nehuremu.

Kurara kwakakwana kunobatsira kuderedza uremu. Chikumbiro "kurara kunoita kuti uwedzere uremu here", "sei kushaya hope kuchikuita kuti uwedzere muviri" mhinduro kumibvunzo yako…

Insomnia chinhu chikuru chengozi yehuremu uye kufutisa

Kushaya hopeYakabatanidzwa nebody mass index (BMI) uye kuwedzera uremu.

Kurara kwemunhu wese kunosiyana, asi kazhinji, kushanduka kwehuremu kwakaonekwa muzvidzidzo kune vanhu vanorara pasi peawa manomwe husiku.

Ongororo pfupi yekuongorora yakawana kuti nguva pfupi yekurara yakawedzera mikana yekufutisa ne89% muvana uye 55% muvakuru.

Imwe ongororo yakatevera vangangosvika zviuru makumi matanhatu vanamukoti vasina kufutisa mumakore matanhatu iwayo. Pakupera kwechidzidzo, vanamukoti vairara maawa mashanu neusiku vaive ne15% mukana wekuve wakafutisa kupfuura avo vairara maawa manomwe neusiku.

Nepo zvese izvi zvidzidzo zviri zvekutarisa, kuwedzera uremu kwave kucherechedzwa mukuyedza kushaya hope zvidzidzo.

Mune kumwe kuongorora, vanhu vakuru gumi nevatanhatu vakawana maawa mashanu chete ekurara kwehusiku hushanu. Pakupera kwechidzidzo ichi, vatori vechikamu vakawana avhareji ye0,82 kg. Zvakare, matambudziko mazhinji ekurara, matambudziko akaita seaapnea akarara, akawedzera nekurema.

Insomnia inguva ine utsinye iyo inogona kuoma kugara kure nayo. Kusarara kunokonzera uremu, uye kuwedzera uremu kunokonzera kurara kunaka kuderera zvakanyanya.

Kusarara kunowedzera kuda kudya

Zvidzidzo zvakawanda zvakaratidza kuti vanhu vasingarare zvakakwana vane chishuwo chakawedzerwa. Izvi zvimwe imhaka yekuti kurara ndeimwe yemahomoni maviri akakosha enzara. ghrelin ve leptin migumisiro pazviri.

Ghrelin ihomoni rinoburitswa mudumbu rinoratidza nzara muuropi. Mazinga akakwirira musati madya; yakaderera kana dumbu rako risina chinhu uye mushure mekudya.

Leptin ihomoni inoburitswa kubva mumafuta masero. Inodzvinyirira nzara uye inoratidza kuguta kuuropi.

Kana ukasawana hope dzakakwana, muviri unoburitsa ghrelin yakawanda uye shoma leptin, zvichikusiya uine nzara nekuwedzera kuda kudya.

Ongororo yakaitwa nevanhu vanopfuura chiuru yakawana kuti vanorara kwenguva pfupi vaive ne1000% yakakwirira ghrelin mazinga uye 14.9% yakaderera leptin mazinga pane avo vakarara zvakakwana. Avo vairara zvishoma vaive ne body mass index zvakare.

Mukuwedzera, iyo hormone cortisol inokwira yakakwirira kana iwe usingarare zvakakwana. Cortisol ihomoni inoshungurudza inogona kuwedzera chido.

Kurara kunobatsira kuita sarudzo dzine hutano

Kusarara kunochinja mashandiro anoita uropi. Izvi zvinoita kuti zviome kuita sarudzo dzine hutano uye kuramba chikafu chisina hutano.

Kusarara kunodzima chiitiko muchikamu chemberi cheuropi. Rombo remberi ndicho chikamu chinodzora kuita sarudzo uye kuzvidzora.

Pamusoro pezvo, kurara zvishoma zvinoreva kuti nzvimbo dzemubairo dzehuropi dzichakurudzirwa zvakanyanya nekudya.

Nokudaro, mushure mekurara kwakashata, ndiro yeaizikirimu inova inogutsa uye unoona zvakaoma kuzvidzora.

Zvakare, tsvagiridzo yakawana kuti kushaikwa kwekurara kunogona kuwedzera kufungidzira kune chikafu chakakwira macalorie, makabhohaidhiretsi, uye mafuta.

Chidzidzo chevarume gumi nevaviri vakacherechedza migumisiro yekushaya hope pakudya kwekudya. Vatori vechikamu vakarara kwemaawa mana chete, kudya kwavo kwekoriori kwakawedzera ne22%, uye kudya kwavo kwemafuta kwakapetwa kaviri kana zvichienzaniswa nevaya vakarara maawa masere.

Kusarara kunowedzera yako calorie kudya.

Vanhu vanorara zvishoma vanowanzodya macalorie akawanda. Muchidzidzo chevarume gumi nevaviri, apo vatori vechikamu vakarara kwemaawa mana chete, vakadya avhareji ye559 mamwe makorikori kupfuura pavakarara kwemaawa masere.

Uku kuwedzera kwekudya kwekoriori kunogona kuve nekuda kwekuwedzera kwechido uye sarudzo dzekudya.

Zvakare, zvimwe zvidzidzo zvekushaya hope zvakaona kuti ruzhinji rwemakoriyumu akawandisa anodyiwa sechikafu chemushure mekudya kwemanheru.

Kusarara kunogona kukanganisa kukwanisa kudzora zvikamu zvezvikamu, zvichikonzera kuwedzera kwekudya kwekoriori. Izvi zvakawanikwa muongororo yevarume gumi nevatanhatu.

Vatori vechikamu vangave vakabvumirwa kurara kwemaawa masere kana kuramba vakamuka usiku hwose. Mangwanani, vakapedza basa repakombiyuta ravaifanira kusarudza masize ezvokudya zvakasiyana-siyana.

Avo vakarara husiku hwese vakasarudza hukuru hwezvikamu, vaive vawedzera nzara, uye vaive nemazinga epamusoro ehomoni yenzara ghrelin.

Insomnia inononoka kuzorora kwemetabolism

Iyo yekuzorora metabolic rate (RMR) ndiyo nhamba yemakoriyori ayo muviri unopisa uchizorora. Inokonzerwa nezera, uremu, urefu, hutano uye mhasuru.

Zvidzidzo zvinoratidza kuti kushaikwa kwekurara kunogona kuderedza kuzorora kwako kwemetabolism. Mune imwe ongororo, varume gumi nevashanu vakachengetwa vakasvinura kwemaawa makumi maviri nemana.

Mushure mezvo, iyo RMR yaive 5% yakaderera pane yakajairika kurara husiku, uye yavo mushure mekudya metabolic rate yaive 20% yakaderera.

Kusarara kunofungidzirwawo kuti kunokonzera kurasikirwa kwemhasuru. Tsandanyama dzinopisa macalorie akawanda pakuzorora pane mafuta, saka kuzorora kwemasabolism mitengo inoderera kana tsandanyama yarasika. Kurasikirwa kwe10 kg yemhasuru kunogona kudzikisa kuzorora kwemetabolism neanenge zana macalorie pazuva.

Kurara kunowedzera kushanda kwemuviri

Kusarara kunokonzera kuneta kwemasikati, izvo zvinoderedza chido chekuita maekisesaizi. Mukuwedzera, iwe unonzwa wakaneta zvakanyanya panguva yekurovedza muviri.

Chidzidzo chevarume gumi nevashanu chakawana kuti kuwanda uye kusimba kwekuita kwemuviri kwakaderera apo vatori vechikamu vaive vasina kurara. Hunhu uye kurara kwakakwana kunobatsira kuvandudza kuita kwemitambo.

Mune kumwe kuongorora, vatambi vebasketball vomukoreji vakakumbirwa kurara kwemaawa gumi usiku hwoga hwoga kwevhiki shanu kusvika kunomwe. Mafambiro avo akawedzera, nguva dzekuita kwavo uye mwero wekuneta wakadzikira.

Kurara kunobatsira kudzivirira insulin kuramba

Kusarara kunogona kuita kuti masero ako asagadzikane ne insulin. Insulin ihomoni rinoendesa shuga kubva muropa kuenda kumasero emuviri kuti rishandiswe sesimba.

Kana masero atadza kurwisa insulin, shuga yakawanda inoramba iri muropa uye muviri unoburitsa insulin yakawanda yekuripa.

Yakawandisa insulin inoita kuti unzwe nzara uye inoita kuti muviri uchengetedze macalorie akawanda semafuta. insulin kuramba Iyo inotangira kune ese ari maviri Type 2 chirwere cheshuga uye kuwedzera uremu.

Mune imwe ongororo, vanhu gumi nemumwe vakaudzwa kuti varare kwemaawa mana chete kwehusiku hutanhatu. Mushure meizvi, kugona kwemuviri wavo kudzora shuga kwakadzikira ne40%.

Nzira yekudzivirira sei Insomnia?

- Usadye caffeine maawa angangoita mana usati warara. Caffeine ndiyo inonyanya kukonzera kushaya hope mune vamwe vanhu.

-Dzima nharembozha, makomputa, terevhizheni kana zvimwe zvigadziriso zvinoburitsa mwenje sezvazvinomutsa pfungwa uye hazvibvumidze kurara.

– Rega kuputa. Kufanana nekafeine, nicotine inosimudzira uye inoita kuti urambe wakamuka.

- Kuwanda kwedoro kunogona kukanganisawo kutenderera kwekurara.

– Idya zvine hutano mukati mezuva.

- Idya chikafu chakareruka manheru uye manheru. Kudya kunorema kunoita kuti zviome kurara.

– Dzivisa shuga nezvinwiwa zvine shuga, kunyanya manheru.

- Ita kufungisisa kana yoga.

-Gadzira tsika yekurara uye namatira pairi.

Semagumo;

Pamwe chete nekudya zvakanaka uye kurovedza muviri, kurara kwemhando yepamusoro ndiyo kiyi yekudzora uremu uye kuderedza uremu. Kushaya hope kunochinja zvikuru mapinduriro anoita muviri pazvokudya.

Mugariro wacho unogona kuipa, wova denderedzwa rakashata. Kana ukarara zvishoma, unowedzera uremu, uremu hwaunowedzera, kurara kunowedzera kuoma.

Kuva netsika yokurara ine utano kunobatsira kuti muviri udzikire uremu nenzira ine utano.