Vanhu vazhinji vanowanzoita zvisakarurama vanotenda kuti kurara kwenguva yakareba ndicho chikonzero chekuwedzera kuwedzera. Asi chaizvoizvo, mamiriro acho akasiyana zvachose: maererano nedzidzo yemakore gumi nematanhatu yakaitwa muAmerica, vakadzi vakarara maawa mashanu chete pazuva ndevaya 32% "vakawandisa" kupfuura vakadzi vanopedza maawa manomwe pausiku hwavo hwehope. Muchidzidzo ichi, vakadzi vanenge zviuru makumi manomwe chete vakapinda.
Nokudaro kuti hapana kuwedzera kwekuyera, iwe unoda mararamiro anorarama-uye nekurara kwenguva refu. Usingaregi muviri wako kuti uzorore, munhu anowedzera njodzi yekuwana matambudziko mazhinji nehutano hwako.
Kusava nehope kunokanganisa kusagadzikana kwemuviri - muviri unogona kukwanisa kupisa kure mashoma emakirori kupfuura zvinodiwa. Uyezve, "nedosyp" inobatsira pakugadzirwa kwecortisone - hormone inoshungurudza inokurudzira kunzwa kwenzara.
Maererano neAmerican National Foundation for Sleep Problems, "kusagadzikana" kusingaperi kunogona kukanganisa zvakanyanya metabolism uye hutano hwakakwana, kuva chikonzero chekuwana uremu.
Kunyarara uye kilogram.
Izwi rokuti "kusuruvara" rinoreva matambudziko akasiyana ehope dzakasiyana zvakabatana nehutano uye nguva. Kusuruvara kunogona kutambura vanhu vezera ripi neripi, asi zviratidzo zvaro zvinowanzoonekwa muvakadzi kupfuura varume. Kushushikana kunogona kukonzerwa nemafungiro epfungwa kana mumuviri. Dambudziko rehope rinogona kutungamirira kumatambudziko akawanda-kuderedza kuderedzwa kubasa, kushushikana, kusagadzikana uye, zvechokwadi, kuneta.
Kukonzerwa nekushaya hope pamuviri.
Kuvhiringidza kunokanganisa kushandiswa kwemagetsi uye kukwanisa kuputsa makhabhohydrates, uye izvi zvinogona kutungamirira kuwedzerwa kwakasimba mune shuga yeropa uye yakakwirira ye insulin. Mhedzisiro inowedzera kuyerwa.
Kusuruvara kunobatsira kuderedza huwandu hwekukura kwehomoni, puroteni inobatsira muviri kuenzanisa kuwanda kwemafuta nemasumbu. Kusuruvara kunogonawo kukonzera kushorwa uye kuwedzera ngozi yehuga. Kusuruvara kunokonzera kuwedzera kweropa reropa uye pangozi yehutano hwepfungwa.
Kurara uye kuwedzera pfuma.
Kudzidza ukama huri pakati pe "kusasha kwehope" uye kuwedzera kuwedzera, vatsvakurudzi vakaona kuti kusava nehope kunobatsira pakuvhara kwevamwe mahomoni - leptin uye ghrelin, izvo zvinokonzerwa nekunzwa nzara uye zvakakwana. Kana pane kutyora kwekuvhara kwemahomoni aya, munhu anowanzova nekunzwa nzara, iyo inova yakaoma zvikuru kugutsa.
Leptin inobatsira kudzivisa kudya, uye ghrelin, pane zvinopesana, inowedzera. Kana kushayikwa kwehutano hwakanaka kunova dambudziko risingagumi, chiyero cheghrelin chinowedzera, uye uwandu hweLeptin, pane zvinopesana, hunowa, hunokonzera kunzwa kunzwa nzara. Ichi ndicho chikonzero chekuunganidza nekukurumidza kwehuwandu hunorema, hunokonzerwa nekugara uchidya.
Kuongororwa kwematambudziko ekurara uye kurapwa kwacho chiito chinokosha pakubvisa kilogram dzakawanda. Muzviitiko zvakawanda, kukanganisa kurara kunogona kukundwa nokukurumidza - chiremba, nekuongorora kusarara, inorondedzera mishonga inobatsira uye kurapwa. Mukuwedzera, kuvandudza hutano hwehope kunogona kubatsira maitiro ekugadzirisa nekuramba kwezvinhu zvinodhaka newaini.
Mune zvimwe zviitiko, kushungurudzika kwehope kunokonzerwa nemamwe matambudziko ehutano - somuenzaniso, chirwere chebstructive sleep apnea kakawanda chinokonzerwa nekuwedzera mumatoni, izvo zvinoita kuti zvive nyore kuti mhepo ibude zvakanaka.
Mune zvimwe zviitiko, mishonga inorayirwa navanachiremba kuitira kurapwa kwematambudziko ekurara - marudzi akasiyana-siyana ekurara mapiritsi - anogona kuva nemigumisiro yechipfuva nenzira yengozi yekuwana kuwedzera kuwanda. Iwe unoda kukurukura nachiremba zvose zvinobudirira uye zvinotapira zvemishonga usati watanga kuitora.