Kukosha kwekurara zvakaringana hakugone kuwedzeredza kana pane zvehutano hwako-uye izvo zvinotanga nekurara.
Kwapera nguva yehovo, Kuwedzera Kukura Kwemaviri
Ongororo ichangobva kuwanikwa yakawana kuti vechidiki kana vechidiki vanoenda kunorara nenguva dzevhiki vese vanogona kuwedzera uremu kwenguva.
Mukutsvakurudza kwevechidiki vanenge 3 500 avo vakateverwa pakati pa1994 na2009 muNational Longitudinal Yokudzidza Yehutano Hwechidiki, vatsvakurudzi vakatarisa kuti marara anokanganisa sei mashizha emuviri (BMI) nekufamba kwenguva.
Vanyori vekudzidza vakawana kuti "mushure mekuenzanisa nguva yekurara munguva yebasa, mumaawa akawanda, kubva pakuyaruka kusvikira pakukura kwaisanganiswa nekuwedzera kweBMI munguva." Vatsvakurudzi vakaona kuti kushandiswa kwekutsanya kwekutsanya kwakaratidza kunge kuri kuita basa ukama pakati pezvirara uye BMI.
Izvi zvinenge zvisingaiti sechechi kune vechidiki uye vechidiki vechidiki. Mune imwe dzidzo, vatsvakurudzi vakawana kuti nguva dzekurara dzakaderera, uye saka kurara kwakadzika usiku, kwevana vane makore mana uye vana vane makore mashanu vakaguma nemukana wakawanda wekuwedzera kudarika kwenguva. Kunyanya, vatsvakurudzi vakaona kuti mikana yekuve yakanyanyisa yaiva yakakwirira kune vana vairara zvisingasviki maawa 9.5 usiku, pamwe chete nevana vakaenda kunorara pa9: 00 masikati kana kuti gare gare.
Noutano Hwebatsiro Yehope
Chimwe chidzidzo chevanhu vakuru chiratidze zvakafanana. Zviongorori zvizhinji zvakaratidza kuti maawa manomwe kusvika mapfumbamwe ekubvisa kubviswa kurara usiku humwe inofanirwa kukohwa hutano hwekubatsira kwekurara kwakanaka kune vanhu vakuru, kusanganisira izvo zvine chokuita nekudzivirira kuderedza .
Mukuwedzera pakudzivirira kuwandisa nekuwedzererwa kwepamusoro, kuwana zvakakwana zvakakosha kurara usiku humwe kunogona kubatsira kudzivirira chirwere chemwoyo , kurohwa, kuora mwoyo, nezvimwe zvirwere zvisingaperi. Apo patinorara, muviri unowana mukana wekugadzirisa uye kuzvidzorera. Kana ikasava nenguva yakakwana yekuita izvi pamusoro penguva refu (chronically), saka mahomoni ekumanikidzwa uye zvimwe zvinhu zvinopesana zvinosunungurwa, sezvo muviri unotanga kuita sezvinenge uri pasi pekushungurudzika kusingaperi (izvo, pasina kukwana kwakakwana, iyo is).
Imwe yevatambi vakakurumbira mumagadziro ekumanikidzwa ndeye cortisol, iyo inosunungurwa mukupindura kusingaperi kushungurudzika.
Pakati pezvimwe zvakawanda zvinokonzerwa nemuviri, cortisol inokonzera glucose (shuga) kuti isunungurwe muropa kuitira kuti zviwanike nyore nyore kudyisa uropi. Sekushanduka kwekushanduka kwekusagadzikana kusingaperi, izvi zvichida zvakashanda zvakajeka, zvichiita kuti munhu ashungurudzike kupindura nehumwe huro hwehupi. Zvisinei, munyika yanhasi, chisingadikanwi rutivi rwekuita kwezviito zve cortisol ndiyo tsika yekuwedzera kuwanda (zvinonzwisisika kuti madzitateguru edu aizoda kuchengetedza kana kubata kuremu kana vakanyatsogadzikana nemamiriro ezvinhu akaipa). Iko kuwedzera kwekureruka, kwekufamba kwemazuva, kunogona kushandura pakuwedzera.
Zvechokwadi, zvidzidzo zvakaratidza kuti kusagona kwekurara zvakakwana kunogona kukonzera kudya kwekudya. Uye kune avo vari kuedza kurasika, kuwana kukwana zvakakwana (zvakare, zvinenge maawa manomwe neusiku) kunowedzera mukana wekubudirira nekurasikirwa kwekurema.
Kune vana, sezvakaratidzwa neongororo dzakarondedzerwa pamusoro apa, huwandu hwehope hunoda hukuru, dzimwe nguva 10 kana maawa akawanda usiku, zvichienderana nezera.
> Sources:
> Asarnow LD, McGlinchey E, Harvey AG. Uchapupu hwekukwanisa kubatana pakati penguva yekurara nekushandura mumuviri wehuwandu huwandu. Kurara 2015; 38: 1523-7.
> Scharf RJ, DeBoer MD. Kurara nguva uye hurefu hwekureruka mu 4-ne5-vana vane makore. Pediatr Obes 2015; 10: 141-8.
> St-Onge M, O'Keeffe M, Roberts AL, RoyChoudhury A, et al. Kurara kwenguva pfupi, glucose dysregulation uye hormonal mutemo wekudya mune varume nevakadzi. Kurara. 2012; 35: 1503-10.
> Mukuru CR, Gullion CM, Funk KL, DeBar LL, et al. Kukanganisa kwehope, kuvharidzira nguva, kuora mwoyo uye kushungurudzika pamusoro pechiremera kuchinja muhuwandu hunorema kurasikirwa chikamu cheUpenyu hweUpenyu. International Journal of Obesity. 2012; 36: 86-92.
> Bonow RO, Mann DL, Zipes DP, Libby P. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 9th ed. Ch. 79. Elsevier: Saunders, 2012.