Kodi Mumafunikira Maola Angati Ogona?

Zamkati

• Ndizofunikira Kukhala ndi Thanzi Labwino
• Kusaziika Patsogolo Kumakhala Ndi Zotsatira Zoyipa Zaumoyo
• Momwe Mumagonera Mokwanira Zimadalira Zinthu Zambiri
• Zodzoladzola Zachibadwa
• Mkhalidwe Wogona
• Malangizo Okugona Bwino
• Mfundo Yofunika Kwambiri
• Kukonza Zakudya: Zakudya Zogona Mokwanira

Kugona ndikofunikira kwambiri kuti mukhale ndi thanzi labwino.

Komabe, moyo ukakhala wotanganidwa, nthawi zambiri chimakhala chinthu choyamba kunyalanyazidwa kapena kudzipereka.

Izi ndizomvetsa chisoni chifukwa kugona mokwanira ndikofunikira pamoyo wathu monga kudya chakudya chopatsa thanzi kapena kuchita masewera olimbitsa thupi.

Pitirizani kuwerenga kuti mudziwe chifukwa chake kugona kuli kofunika kwambiri pa thanzi lanu komanso kuchuluka kwa zomwe muyenera kupeza usiku uliwonse.

Ndizofunikira Kukhala ndi Thanzi Labwino

Kugona sikumangokhala nthawi yoti thupi lanu ndi malingaliro anu zizipuma. M'malo mwake, mukamagona, thupi lanu limagwira ntchito molimbika.

Munthawi imeneyi, thupi lanu limamangitsanso minofu yomwe mwafooka masana ndikuyeretsa zikwangwani ndi zinyalala zomwe zimapangidwa muubongo. Izi ndi njira zofunika kwambiri zomwe zimapangitsa kuti malingaliro anu ndi thupi lanu ziziyenda bwino ().

Lingaliro lanu limasinthanso ndikuyankha pazofunikira ndi zokumana nazo kuyambira tsikulo ndikuzikumbukira ().

Kugona ndikofunikanso pakuwongolera mtima wanu. M'malo mwake, kusowa tulo usiku umodzi wokha kumatha kukulitsa chidwi chanu pakumva kukhumudwa ndi 60% ().

Osanenapo, kusowa kwake kumapangitsa kuti zikhale zovuta kuti thupi lanu lizitha kuyang'anira zinthu zofunika monga kulakalaka kudya, chitetezo cha mthupi lanu, magwiridwe antchito amthupi komanso kuthekera kwanu kukhala ndi thupi labwino (,).

Pomaliza, kugona kumathandiza kwambiri pakuwongolera kayendedwe ka circadian, kapena wotchi yamkati.

Wotchi yamkatiyi imayenda pafupifupi maola 24 ndipo imawongolera mukamadzuka komanso kugona. Zitha kuthandizanso kuwongolera zinthu monga metabolism, chitetezo chamthupi ndi kutupa (5,).

Kusagona motalika kokwanira, kugona munthawi zosasana masana ndikuwonetsedwa ndi kuwala usiku kumatha kuponyera wotchi yamkati iyi ndi njira zambiri zomwe zimayendetsa ().

Ngakhale mutha kuganiza kuti mukupuma mokwanira, sikuti tulo tonse timapangidwa mofanana. Sikofunika kokha kupeza zokwanira usiku uliwonse, ndikofunikanso kugona mokwanira.

Komabe, palibe tanthauzo ponseponse pamikhalidwe yogona.

Komabe, atha kutanthauziridwa kuti zimakutengera nthawi yayitali bwanji kuti ugone, umadzuka kangati usiku, kupumula komwe umamva tsiku lotsatira kapena kuchuluka kwa nthawi yomwe mumagwiritsa ntchito magawo osiyanasiyana ogona ().

Chifukwa kugona mokwanira ndikofunikira pazinthu zambiri zathanzi labwino, muyenera kupanga zokwanira usiku uliwonse kukhala chinthu chofunikira kwambiri.

Kugona mokwanira kokwanira ndikofunikira pazifukwa zosiyanasiyana, kuphatikiza chitetezo cha mthupi lanu ndi magwiridwe antchito, kukonza zokumbukira tsikulo ndikukhalabe ndi thupi lolemera.

Kusaziika Patsogolo Kumakhala Ndi Zotsatira Zoyipa Zaumoyo

Akuyerekeza kuti pafupifupi gawo limodzi mwa atatu mwa akulu komanso magawo awiri mwa atatu a ophunzira aku sekondale sagona mokwanira usiku uliwonse ().

Tsoka ilo, kusapeza tulo tokwanira tokwanira kumatha kubweretsa zovuta zambiri kuposa kungotopa.

Ngati mukulephera kugona, simutha kupanga zisankho zabwino, osapanga zambiri komanso mumachita ngozi yagalimoto kapena kumwalira mudakali aang'ono (,).

Izi zitha kuchitika pang'ono chifukwa chakuti kusagona mokwanira kumatha kuwononga magwiridwe antchito anu.

Kafukufuku wina adapeza kuti kutenga maola asanu okha usiku uliwonse kwa mausiku angapo motsatizana kumachepetsa magwiridwe antchito amalingaliro mofanana ndikumwa mowa wokwanira kuti mukhale ndi mowa wamagulu a 0.06 ().

Monga kuti sizinali zokwanira, kugona mokwanira kumatha kukupangitsani kuti muzimva kukhala opanda chiyembekezo, osachita bwino komanso osakhazikika pantchito (,).

Choyipa chachikulu, kugona bwino kapena kugona mokwanira kumakulitsanso mwayi wokhala ndi matenda osachiritsika monga kunenepa kwambiri, matenda amtima kapena matenda ashuga (,,,).

Ndipo chifukwa ndi nthawi yomwe thupi lanu limachotsa zinyalala ndi zolembera zoyipa kuchokera muubongo, itha kukhala chifukwa chomwe kugona moperewera kumawoneka kuti kumakhudzana ndi chiopsezo chowonjezeka cha matenda a Alzheimer's ().

Kusagona mokwanira kumalumikizidwa ndi zovuta zambiri, kuphatikiza kusokonekera kwa malingaliro ndi kupanga zisankho komanso chiopsezo chachikulu cha matenda amtima, kunenepa kwambiri, matenda ashuga ndi Alzheimer's.

Momwe Mumagonera Mokwanira Zimadalira Zinthu Zambiri

Aliyense ali ndi zosowa ndi zomwe amakonda, ndipo yankho la kugona komwe mumafunikira silosiyana.

Komabe, kuchuluka kwa tulo komwe mumafunikira usiku wonse kumadalira msinkhu wanu.

Malingaliro ovomerezeka a nthawi yogona amathyoledwa ndi zaka (14):

• Okalamba okalamba (65+): Maola 7-8
• Akuluakulu (18-64 zaka): Maola 7-9
• Achinyamata (14-17 zaka): 8-10 maola
• Ana asukulu (zaka 6-13): Maola 9-11
• Ophunzira kusukulu (zaka 3-5): Maola 10-13
• Ana (zaka 1-2): Maola 11-14
• Makanda (miyezi 4-11): Maola 12-15
• Akhanda (miyezi 0-3): Maola 14-17

Komabe, anthu ena angafunike kugona pang'ono kapena pang'ono kuposa momwe amalimbikitsira, kutengera izi.

Zodzoladzola Zachibadwa

Chibadwa ndichizindikiritso china cha kuchuluka kwa maola ogona omwe mumafunikira usiku uliwonse.

Kusintha kwina kwa majini kumatha kukukhudzani nthawi yayitali yomwe muyenera kugona, nthawi yanji yomwe mumakonda kugona komanso momwe mungayankhire kutulo tulo ().

Mwachitsanzo, iwo omwe ali ndi vuto limodzi amasintha pafupifupi maola asanu ndi limodzi, pomwe anthu omwe alibe ana amafunikira pafupifupi maola asanu ndi atatu, pafupifupi ().

Ndipo anthu okhala ndi masinthidwe ena amtundu wina amakhudzidwa kwambiri ndi kugona kapena kugona tulo tofa nato ().

Tsoka ilo, chibadwa chanu sichinthu chomwe mungasinthe, ndipo palibe njira yodziwira ngati mungakhale ndi imodzi mwasinthayi.

Chifukwa chake, ndikofunikira kungomvera momwe mumamvera kuti muwone ngati mukugona mokwanira.

Mkhalidwe Wogona

Mtundu wa kugona kwanu ungathandizenso momwe mungafunire zambiri.

Ngati kugona kwanu kulibe phindu, mutha kupeza kuti mumatopabe mukalandira zomwe zimaonedwa kuti ndizokwanira.

Komanso, ngati mukugona tulo tabwino, mutha kusamalira bwino pang'ono.

Kafukufuku wambiri apeza kuti kugona kwakanthawi kochepa, komanso kugona mokwanira, kumayambitsa mavuto ambiri okhudzana ndi tulo (,,,).

Chifukwa chake, sikofunikira kungoyang'ana kugona mokwanira, komanso kugona mokwanira.

Kuphatikiza apo, zovuta zambiri zogona tulo zimatha kukhala ndi vuto pakumagona kwanu, monga. Ngati mumamva ngati kuti simukugona bwino kapena mwatopa kwambiri ndipo simukudziwa chifukwa chake, ndibwino kukaonana ndi dokotala wanu.

Kugona mokwanira komwe mumafunikira kumadalira pazinthu zosiyanasiyana, kuphatikiza zaka zanu, majini komanso momwe mumagonera usiku. Komabe, maola 7-9 usiku ndi abwino kwa achikulire ambiri.

Malangizo Okugona Bwino

Popeza khalidwe ndilofunika, yesetsani kuonetsetsa kuti mukugona bwino usiku wonse.

Nawa maupangiri ochepa okuthandizani kugona kwanu:

• Tsatirani ndandanda yanthawi zonse: Kugona nthawi yofananira usiku uliwonse kumathandizira kukonza wotchi yanu yamkati. Kutsata nthawi yogona yofananira kumalumikizidwa ndi kugona mokwanira komanso nthawi yayitali (,).
• Pangani chizolowezi chotsitsa chogona: Kutenga chizoloŵezi chotsitsimula musanagone kungakuthandizeni kuti muzitha kugona. Mwachitsanzo, kumvera nyimbo zotonthoza kwawonetsedwa kuti kumathandizira kukonza magonedwe m'magulu ena ().
• Pangani malo abwino: Kugona m'chipinda chamdima, chamdima komanso kutentha bwino kumatha kukuthandizani kugona bwino. Kukhala wotanganidwa kwambiri usanagone, kutenthetsa kwambiri kapena pamalo opanda phokoso kumalumikizidwa ndi kugona tulo (,).
• Chepetsani tiyi kapena khofi, mowa ndi chikonga: Kafukufuku walumikiza zakumwa za khofi, mowa komanso chikonga ndi kugona kosakwanira. Yesetsani kupewa caffeine masana ndi madzulo (,,,).
• Chepetsani kugwiritsa ntchito zamagetsi: Kugwiritsa ntchito kwambiri mafoni ndi zamagetsi kumalumikizidwa ndi kugona tulo koyenera. Ngakhale kuwonetsedwa kwa magetsi owala bwino musanagone kumakhudza kugona kwanu (,).
• Khalani achangu kwambiri: Kafukufuku wasonyeza kuti kukhala wopanda ntchito kumalumikizidwa ndi kugona tulo moperewera, komanso, kuchita masewera olimbitsa thupi masana kungakuthandizeni kugona bwino usiku (,,,).
• Yesetsani kusinkhasinkha: Kusinkhasinkha ndi kupumula maphunziro kumatha kuthandiza kukonza kugona ndi magwiridwe antchito aubongo, ngakhale kafukufuku sakudziwika bwino (,,,).

Kugona bwino ndikofunikira kuti mukhale wathanzi ndikupumula. Zizolowezi monga kuchepetsa tiyi kapena khofi ndi kugona nthawi zonse zingathandize.

Mfundo Yofunika Kwambiri

Kuchuluka kwa tulo komwe mumafuna kumasiyana kwa munthu aliyense ndipo kumakhudzidwa ndi zinthu zingapo. Komabe, kwa achikulire ambiri, maola 7-9 mpaka usiku ndiokwanira.

Samalani momwe mumamvera masana kuti muwone ngati mukulandira ndalama zokwanira.

Ngati mukugona mokwanira, muyenera kukhala ogalamuka komanso opatsidwa mphamvu masana. Ngati mukuwona kuti ndinu aulesi kapena otopa, mungafunike kugona mokwanira.

Kuti mupindule kwambiri ndi nthawi yogona, pangani zizolowezi zabwino, monga kuchepetsa caffeine ndi kumwa mowa, kutsatira nthawi yogona mokwanira ndikupanga malo abwino ogona.

Kukonza Zakudya: Zakudya Zogona Mokwanira