Zano iroro rekare rekuwana huro hwakanaka hweusiku rinosvika pakuva nehuwandu huri maererano nehutano huri nani pane zvambofungidzirwa.
Mukuwedzera pakudzivirira chirwere chemwoyo, kurohwa, kuora mwoyo, nezvimwe zvinetso, kuwana huwandu hunokwana hwakanaka hwekurara husiku humwe hunogona kudzivirira kuwedzera kuwanda nekuwedzerwa. Chii chakanaka? Zviongorori zvizhinji zvakaratidza kuti maawa manomwe kusvika mapfumbamwe ekurara asingatongorori usiku negausi inofanirwa kukohwa hutano hwekubatsira kwekurara kwakanaka, kusanganisira izvo zvine chokuita nekudzivirira kuderedza .
Chii chinoitika patinorara? Mutumbi unowana mukana wekugadzirisa nekudzorera. 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.
Maererano naBraunwald's Heart Disease, nguva yakashandiswa kurara inogona kuita zvakanyanya sechetatu cheupenyu hwedu!
Izvi zvinopa pfungwa yekuti kurara kwakakosha sei kwemiviri yedu.
Iwe unogona kuva sei nechokwadi kuti uwane huwandu hwakakwana hwehope? Kutanga, iwe unofanira kuzviita chinhu chikuru pane purogiramu yako yezuva nezuva. Chechipiri, kunaka kwekurara kwehutano kunokosha zvikuru, zvikuru kana iwe uchitambura nehope .
Kurara Utano
Maererano neAmerican Academy of Sleep Medicine, kurara kunogona kuvandudzwa mune dzakawanda zvirwere zvekusarara kwenguva refu kuburikidza nekuita tsika dzakanaka dzehope, kana kurara hutsanana. Nzira dzezuva nezuva dzinoita basa guru mukurara kwehutano hwakanaka hwatinowana, saka kunyatsoteerera maitiro aya muhutano hwehutano hunokosha.
Mimwe mienzaniso yehutano hwakanaka hwekurara inosanganisira: kudzivisa caffeine uye doro musati warara, kugadzirira nzvimbo yehope inoderedza kusvhenekera kwechiedza uye kuderedza chiedza chekuvhenekera mumaawa anotungamirira kurara, kuenda kunorara panguva imwe chete usiku hwose, uye kushandisa nguva dzose asi kwete kungoenda kunorara.
Kana iwe uri kuita hutano hwakanaka hwakachena uye uchiri kurwara nekusingaperi, zvakakosha kutarisa nachiremba wako maererano nemamiriro ako ezvinhu, sezvo mamwe mamiriro ezvinhu angakanganisa huwandu uye hutano hwehope dzako, uye mamwe maitiro ekurapa anovapo, zvichienderana nechepakati bvisa (s).
> Sources:
> St-Onge M, O'Keeffe M, Roberts AL, RoyChoudhury A, et al. Nguva Yenguva Yokurara, Glucose Dysregulation neHormonal Mutemo Wechiropa muvarume 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. 9 th ed. Ch. 79. Elsevier: Saunders, 2012.