Dzidza Kuwana Zvakanakisisa Kurara Kurasikirwa Uremu
Kurasikirwa kwemahombekombe ihondo yakakwirira. Kana iwe usiri kuwana husiku hwakanaka hunovata dambudziko nderokukura kukuru. Iwe hauzove nesimba rekushandisa muviri kana kugadzirira kudya kwakanaka kana wakaneta. Saka iwe unorara zviri nani sei kuwana zororo rinokosha raunoda? Shandisa mazano aya akajeka kurara zviri nani usiku uye zvishoma nezvishoma nekukurumidza.
Nei Kurara Kunokosha Kurasikirwa Kwemaviri?
Tsvakurudzo dzinoverengeka zvitsva zvinoratidza kuti kurara kunobatsira zvikuru mukukwanisa kwatinoita zvirongwa zvekudya zviri nani .
Saka kana iwe uri pfupi pakuda uye iwe hauna nguva yekurovedza muviri , zvichida bheti yako yakanakisisa ndeyokudzidza kurara zvakanaka. Ichi chikonzero chinotenderera nehomoni inonzi ghrelin .
Muna 2010, mumwe mutsvakurudzo akawana kuti kana vanhu vane zvikwata zvepamusoro zveghrelin, ivo vainyanya kufarira sweets uye kudya zvisina kudya. Kutungamira musayendisiti Tony Goldstone, MD, Ph.D., vakaratidza kuti kana tikwanisa kuwana mishonga yekuvhara ghrelin, tinogona kukwanisa kuderedza zvishuwo zvekudya-cheoriki uye kubatsira vanhu kuderedza uremu.
Asi hazvizoiti kuvhara kunzwa zviri nani pane kutora mapiritsi? Chimwe chidzidzo chakabudiswa muObesity Reviews chakawana kuti kubata zzz zvishomanana zvingave zvakakosha pakugadzirisa mazinga ehhrelin. Vatsvakurudzi vanobva kuLouisana State University vakagamuchira kuti maitiro ekugadzirisa matambudziko sekurara nekudzidzira kubatsira kuderedza mazinga maviri ghrelin uye zvishuwo zvinouya nazvo.
Asi hukama hwakasimba pakati pehope nekudya kwekudya hwakauya apo vatsvakurudzi veSt.
Ruka - Roosevelt Hospital Centre uye Columbia University muNew York MRI yakaratidza vanhu vakanga vasisina kurara. Vakawana kuti kana vanhu vasina kuwana kukwana kwakakwana, vaida kudya zvakawanda zvekudya.
Nzira Yokurara Nayo Zvakanakisisa Kuderedza Uremu
Vazhinji vedu hatishandisi mazuva edu tichiverenga mabhizha masayenzi akaoma, saka zvingave zviri nyore kutora kurasikirwa mazano kubva kune imwe nyanzvi yekuziva muviri.
"Pandinoudza vakadzi kuti vachadya zvishomanana pavanorara zvakanyanya, nzeve dzavo dzinopera!" anodaro Chris Freytag. Freytag inyanzvi yehutano uye yehutano inozivikanwa munyika yose ine makore anopfuura makumi maviri ezvakaitika mumhizha.
Chris anotsanangura kuti tinokwanisa kudzorera bheteri yedu yevanhu mune imwe yenzira zvitatu: nekudzidzira , nekudya, kana nekurara. Kana tikasawana hope dzakanaka usiku, anoti, isu tinogona kukwira nekudya zvakanyanya . Saka tinovandudza sei kunaka kwehope dzedu? Chris anopa mazano aya anobatsira kurara zviri nani, refuel uye recharge.
- Ongorora nzvimbo yako. Kana iwe usingakwanisi kuwana maawa masere ekurara usiku, usaora mwoyo. Chris anotiyeuchidza kuti ihwo hutano hwehope hunokosha kupfuura huwandu. "Nokuti iwe uri kurara kwamaawa masere hazvireve kuti iwe uri kurara kwemaawa masere," anodaro. Mazano ake ekurara kwakanakisisa kunosanganisira kugadzira zvishoma zvishoma kuchinja kuhupenyu hwako.
- Deredza zvinokanganisa, zvakadai sechiedza kana ruzha kubva kuterevhizheni.
- Usatengesa michina yepamusoro pedo nemubhedha wako sezvavanenge vachigadzirisa kusavhiringidzika kwemashure.
- Iva nemuiti wepamusoro wemataresi kuti uwane zvakanakisisa kurara.
- Dzokai usiku hwekupedzisira. Kana iwe ukazviwana uchinge uchida usiku hwekupedzisira, Chris anoratidza kuedza kuzvidzika uye kupfuudza nekurara pane kudaro. Anotsanangura kuti kana miviri yedu isiri kubhadhara nehope, tinotsvaka simba mune imwe fomu: zvokudya! "Vanhu vanowanzodya kudya kana vakaneta," anodaro.
Asi kana iwe unonyatsoda chidha duku vasati vavata, anokurudzira kudarika chinowanzo chokoreti kubata uye kudya chikafu chemhydrohydrate yakaita se oatmeal kana chidimbu chechigunwe. Zvokudya izvi zvicharamba zvichikugutsa kwenguva yakareba.
- Kuremekedza tsika dzako dzehope. Shanda mukati menyu mazano ekudzorerazve bhateri rako revanhu. Izvi zvinogona kureva kuchinja maitiro ako ezuva nezuva. Semuenzaniso, vamwe vanhu vanoona kuti kutora nguva dzeusiku kunokanganisa kurara kwakanaka kweusiku. Asi kune vamwe, mangwanani-ngwanani kubasa hazviregi. Chinokosha, anodaro Chris, ari kushanda mukati mehupenyu hwako kuti awane zvinoshanda.
Nokudzidza kurara zvakanaka, unogona kuwana simba raunoda kuti uise mune zvimwe zvikamu zvehutano hwako. Uye iwe unogona kuwana kuti chido chako - uye chimiro chako chepajama - chinoderera panguva ino.
Sources:
American Academy Yokurara Mushonga. Ubongo hwehupenzi hunoratidzira zvakakwana neuronal kugadzirisa zvokudya zvisingakoshi apo kurara-kunogadziriswa June 10, 2012
CE, Greenway, FL naBrantley, PJ (2011), Lifestyle factors uye ghrelin: kuongorora kwakakosha uye zvinokonzera kuora muviri kurasika. Kuwedzera Kuwedzerwa , July 2010