main biological rhythm
Imwe yemhando huru yebiological rhythm yemunhu mutinhimira wekurara uye kumuka. Uye zvinhu zvakawanda muhupenyu hwako zvinoenderana nekuwirirana kwauinazvo: kugadzikana kwepfungwa, hutano hwemoyo uye tsinga, kuita kwehurongwa hwekubereka. Kurara kunokanganisa: huwandu hwesimba rako, kugadzirwa kwebasa uye muhoro.
Paavhareji, munhu anorara maawa 240 pamwedzi, mazuva 120 pagore, uye makore 24 kusvika 27 muhupenyu hwavo, saka zvakakosha kufunga nezve mashandisiro aunoita nguva ino. Maererano nenyanzvi, nguva yakakwana yekurara inobva pa7 kusvika ku9 maawa. Kana tikatora maawa manomwe, zvino panguva ino hafu yeawa inosanganisirwa yekukotsira uye mana maitiro ekurara kwakanaka. Kutenderera kwega kwega kunotora inenge awa nehafu, kana munhu akamuka pamagumo ekutenderera kwakadaro, zvino anonzwa zvakanaka. Ivo vari vega uye kune vamwe vanogara kwenguva yakati rebei kana kushoma. Kana munhu akamutswa ari pakati pekutenderera, zvinomuomera kumuka, nekuti anozokundwa nehope. Kana iwe ukaona zvakaoma kusimuka, saka iwe unofanirwa kupfupisa kana kurebesa nguva yako yekurara nehafu yeawa kuti usvike kumagumo ekutenderera.
Mazizi nemarwadzi
Masayendisiti akaratidza kuti mazizi uye lark hazvipo muzvisikwa. Mhedzisiro yeEdison ndiyo yaive chikonzero chekuonekwa kweiyi pfungwa, yakatumidzwa zita remugadziri wegirobhu remwenje, nekuda kwehunyanzvi uhu, vamwe vanhu vakava mazizi, nekuti vakawana mukana wekushingairira kupedza nguva zuva ranyura. Asi chinhu chikuru chinoumba sovism kana larks, maererano nenyanzvi, nharaunda. Terevhizheni, iyo manheru inobata nemafirimu anonakidza anomhanya kusvika masikati. Mitambo yepakombiyuta inokwezva munhu munyika yake kwemaawa mashoma asati aenda kunorara. Hupenyu hunoshanda hwemagariro: kushanya kubhaisikopo manheru uye macafe mushure mebasa. Mabasa ese aya anoita kuti munhu asakurumidza kurara. Kune avo vanoti: "Handigoni kumuka mangwanani," asi masayendisiti akaratidza kuti hapana chikonzero chemuviri cheizvi mumuviri, chero munhu anogona kudzidziswa kumuka mangwanani. Kuti uite izvi, zvakakwana kunyatsoverenga nguva yekurara, kuitira kuti munhu amuke pamagumo ekutenderera kunotevera, pamwe chete panofanira kuva nekukurudzira kwepfungwa kune izvi, kana zvisina kudaro kudzidza hakuzoshandi nekuda kwezvikonzero zvepfungwa.
Matambudziko okurara
Kune avo, kushaya hope mukati mevhiki, vanoedza kugadzirisa kurara pakupera kwevhiki, uye ivo vakarurama. Masayendisiti akaedza nekuyedza kuti iwe unokwanisa kuchengetedza kurara kweramangwana.
Musoro weDhipatimendi reMishonga yekurara, 1st Moscow State Medical University. THEM. Sechenov Mikhail Poluektov akati unogona kuunganidza kuzorora kubva pakurara kwemavhiki maviri pachine nguva. Zvidzidzo zvakaratidza kuti kana iwe ukarara kanenge maawa 9 mukati memavhiki maviri, uye wozomanikidzwa kurara zvishoma kwemazuva mashanu, ipapo munhu acharamba achichengetedza hukuru hwekushanda. Asi zvakadaro, zviri nani kuisa regimen yakadaro kuitira kuti zuva rega rega iwe unorara kwemaawa manomwe. Muna 5, tsvakurudzo yakaitwa pakati pevagari veU.SR, maererano nemigumisiro yakaratidza kuti 7% yevanhu havana kufara nehope dzavo. Parizvino, kubva ku1974 kusvika ku55% yevanhu munyika havagutsikani nayo, nyaya yekushayikwa kwekurara ikozvino uye inooneka mukudhinda uye paInternet, saka unogona kufungidzira kuti nyaya yacho yakakosha.
Munhu wese akambosangana nedambudziko rekukotsira mukati mehupenyu hwake, uye vamwe vanhu vakatotambura nekushaya hope, uye zvinogona kunetsa uye zvisingaperi. Kushungurudzika kunoratidzwa nekunetseka kurara, kusagadzikana kurara uye kunzwa kwekushaya hope, rutivi rwakanaka rwemhando iyi yekushaya hope ndeyokuti nokukurumidza kana kushungurudzika kuchipfuura, kurara kunokurumidza kudzorerwa. Asi chisingaperi chiratidzo chearamu kubva kuhurongwa hwemitsipa uye inoda kurapwa nekukurumidza kune weurologist, nekuti chiratidzo chehuwandu hwezvirwere zvine njodzi. Munyika yedu, kurara kunodzidzwa zvishoma, hapana masangano uye madhipatimendi anobata nenyaya iyi, havadzidzisi somnologists, uye kazhinji havazoiti, saka, kana uine dambudziko rekurara, unofanirwa kuonana neurologist. . Vamwe vavo vanodzidza gwara iri mukati mehurongwa hwehunyanzvi hwavo.
Vanachiremba vakawana mitemo yekurara kwakanaka
Nokuda kwekurara kwakanaka, zvakakosha kupa mamiriro ezvinhu akanaka: kubvisa zvinhu kubva muimba yekurara zvinokonzera manzwiro akasimba: mifananidzo yakajeka, kombiyuta, mitambo yemitambo uye zvose zvine chokuita nebasa. Somnologists vanokurudzira kunyudzwa nyore muhope - awa imwe isati yasvika, kuderedza kushanda kwepfungwa. Uye vabereki vanorayirwa kuisa vana vavo pamubhedha pasina matambudziko, kuderedza marudzi ose emabasa anokonzera kufara kwekutya mumaawa maviri: mitambo yemakombiyuta, TV uye zvidzidzo. Physiologists vakaona kuti kana iwe ukadya maawa mana usati warara, inobatsira kuti zvive nyore kurara, zvakanakisisa kudya kudya kwe-calorie carbohydrate.
Hazvikurudzirwi kuti udye pakarepo usati warara, nokuti kugadzirwa kwekudya kunovhiringidza kurara kwakanaka, uye kurara kunokanganisa kugaya kwezvokudya. Asi kuita rudo, maererano nekutsvakurudza, kunokurudzira kurara kwakanaka. Maawa manomwe ekurara akazorora ndiwo mashoma anodiwa kuchengetedza hutano hwakanaka. Uyezve, zvinodikanwa kuenda kunorara uye kumuka panguva imwe chete. Nekutevera matipi aya, iwe unowana kurara kune hutano uye hwaro hwakanaka hwehupenyu hwemhando, hunoshanda.