Kana iwe uchida kushaya uremu, nyanzvi dzinoti iwe unoda kuwana hope yakakwana. Kunyanya, vatsvakurudzi vakazivisa kuti vakadzi vanorara maawa mashanu kana pasi peusiku huzhinji vanowedzera kupfuura vakadzi vanorara maawa manomwe usiku.
Izvi zvakawanikwa, muna 2006, America Thoracic Society International Conference, yakaratidza kuti vakadzi vakarara maawa mashanu usiku humwechete 32% huwandu hwekuwana huwandu hunorema (kuwedzera kwemaundi makumi matatu kana kupfuura) uye 15% iyo yedzidzo yemakore gumi nematanhatu, yakaenzaniswa nevaya vakarara maawa manomwe usiku.
Vaya vakadzi vairara maawa matanhatu usiku nehutatu vakanga vachiri mukana we12% wekuwana huwandu hwekuremera, uye 6% inowanzova yakanyanya kuenzana, zvichienzaniswa nevakadzi vakarara maawa manomwe usiku.
Ichi ndicho chidzidzo chikuru kuongororwa nemigumisiro yeitiro yekurara pamusana pemahombeko kupfuura nguva ; iyo yaisanganisira vanenge makumi manomwe vevakadzi vepakati-kati.
Vakadzi vakatanga kuongororwa muna 1986, uye vakazvidza uremu hwemakore avo maviri kwemakore gumi nematanhatu. Pakuvamba kwekudzidza, vakadzi vakadzirira maawa mashanu kana kupfuura pasi peusiku vakayera zviyero zvema4,5 pounds kupfuura avo vanorara maawa manomwe. Vakatowanawo mamwe mapaundi 1,6 kupfuura mamwe makore gumi anotevera. Kunyange zvazvo izvo zvisinganzwisisi seyakawanda, inowedzera. Ndiyo 16 mapaundi mumakore gumi, uye mapaundi 32 pamusoro pemakore makumi maviri.
"Icho chiyero chepakati-vamwe vakadzi vakadzidza zvakawanda kupfuura izvozvo," anodaro muongorori mutungamiri Sanjay Patel, MD, Mutevedzeri Purofesa weMishonga paCatherine Western Reserve University muCleveland, OH.
"Kunyange musiyano muduku mukurema unogona kuwedzera mungozi yemunhu wehutano hwehutano, zvakadai seshuga nechirwere chepfungwa."
Vakadzi Vanorara Zvishoma uye Vanodya Zvishoma Vanowana
Vatsvakurudzi vakatarisa pamitambo yekuita zvekuita kuti vaone kana vakakwanisa kuverenga, muchikamu, kune zvitsva. Asi ivo havana kuwana kusiyana kupi nekuita maitiro ekurovedza muviri kana chiito chekuita chinogona kutsanangura kuti nei vakadzi vakanga vavete vasingachemi zvakanyanya.
Vakanga vari vakadzi vakanga vava kuwana hope shomanana vachidyawo zvakawanda here?
Mhinduro yacho yaiva kwete. Chaizvoizvo, kupesana kwaiva kwechokwadi.
"Zvidzidzo zvekare zvisati zvaratidza kuti mushure memazuva mashomanana ekudzivirira kurara, mahomoni anodzora chido anoita kuti vanhu vave nenzara, saka taifunga kuti vakadzi vanovata zvishomanana vangave vachidya zvakawanda," Patel anoti. "Asi, chaizvoizvo, ivo vakadya zvishomanana. Izvi zvinoratidza kuti chido uye kudya hazvirevi kubhadhara kwevakadzi vanovata zvishoma."
Kunzwisisa Zvikonzero
Vadzidzi vanenge vachidzidza havana kuziva zvimwe zvinhu zvinoita kuti uwedzere kuwedzera muvakadzi vakanga vasina kurara zvishomanana.
"Hatina mhinduro kubva padzidzo iyi pamusoro pekuti nei kurara kwakaderedza kunokonzera uremu, asi pane zvimwe zvingafanirwa kuti zvidzidziswe mberi," Patel anoti. "Kurara zvishomanana kunogona kuchinja kuchinja kwehutachiona hwehutachiona hwemunhu (nhamba yemakoriro aunopisa kana uchizorora.) Chimwe chinhu chinopa mutemo wekutema uyo achangobva kuwanikwa unonzi kusashanda kunoitwa thermogenesis (basa risingabatsiri, zvakadai sokutsvaira.) Zvinogona kunge kana iwe ukarara zvishomanana, iwe unofamba-famba zvishoma, zvakare, uye saka upisa zvishoma makori. "
Chimwe chinhu chinokosha chokufunga nezvacho ndechekubatwa kwehope pane cortisol.
Kusagona kukwana kunogona kukonzera kusunungurwa kwekodisol yakawedzerwa-hutemoni yekushungurudza-uye inogona kukurudzira nzara.
Maererano neNational Sleep Foundation, muvhareji mukadzi anotora maawa matanhatu nehafu yehope usiku hwose. Kurasikirwa kwekurara kwenguva refu kunogona kuva nemigumisiro yakasiyana-siyana pane metabolism uye hutano hwakakwana.
Kukwana kukwana:
- kunopindira kukwanisa kwemuviri kwekugadzirisa marubhaidhiji uye kunokonzera kuwanda kweropa kwehuglucose, izvo zvinotungamirira kumazinga epamusoro e insulini uye kuwanda kwemafuta anochengetwa.
- inotungamirira pasi leptin mazinga, izvo zvinokonzera muviri kuti unhuke makhahydrates.
- kunoderedza huwandu hwekukura kwehomoni - puroteni inobatsira kudzora muviri wehuwandu hwemafuta nemasumbu.
- kunogona kutungamirira ku insulin kudzivirira uye kunobatsira kuwedzerwa njodzi yechirwere cheshuga
- inogona kuwedzera kuwedzera kweropa
- kunogona kuwedzera ngozi yehosha yemoyo
Kunyangwe mudiki, vanhu vane hutano, kukanganisa kwehope kwemaawa matatu kusvika mana neusiku pamusoro pevhiki yevhiki kune hutatu-whammy effect pamuviri.
Kungoita izvi zvishoma zvishoma zvekushaya hope zvakakanganisa kukwanisa kugadzira makhabhohydrates, kugadzirisa kushushikana, nekuchengetedza kukwana kwakakwana kwehomoni. Muvhiki imwechete yekurara-yega, vatevedzeri vekudzidza vakave nekurasikirwa kukuru mukukwanisa kwavo kugadzira glucose uye kuwedzera kunokonzerwa ne insulin. Insulin maitiro akanga akakwirira kwazvo, chaizvoizvo, kuti varume vacho vaifungidzirwa kuti vari muhutachiona hwehutachiona hwehutachiona.
Weight Loss Action Point
Kana iwe uchida kushaya uremu, iwe unofanirwa kuve nechokwadi chokuti uri kuwana huro hwakakwana kunze kwekutevera kudya kwakanaka uye chirongwa chekurovedza muviri . Kune vazhinji vedu, izvi zvinoreva, iwe unoda maawa manomwe kana kupfuura usiku.
> Sources:
> America Thoracic Society, International Conference, News release, San Diego, Chivabvu 19-24, 2006.
> Patel SR, Malhotra A, White DP, DJ Gottlieb, Hu FB. Kushamwaridzana pakati pezvishoma zvakaderera kurara uye kuwedzera kukura muvakadzi. Am J Epidemiol. 2006 15: 164 (10): 947-54. Shomoni, Maria. The Thyroid Diet: Chengetedza Matabolism Wako Kurasikirwa Kwemaviri, HarperCollins. 2004.
> Spiegel K, Leproult R, Van Cauter E. "Chiitiko chekwereti chekurara pamagetsi nemagetsi." Lancet. 1999; 354: 1435-1439.