Sayansi Ikuti Kudzuka M'mbuyomu Kungasinthe Moyo Wanu

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Zakuchitikirani: Mukugona pabedi lanu, mukuyasamula, mukatsegula chakudya chanu cha Instagram. Pakati pa mpukutu, chisoni chimakukhudzani: chithunzi chomwe bwenzi lanu adalemba kuchokera ku kalasi ya spin yomwe mumapitako. Mukadakhala kuti mutha kutalikirana ndi batani lakuswetsa ndikudziyang'ana nokha pansi pamtonthozi womasuka kwambiri. Palibe ma endorphins am'mawa kwa inu.

Kutembenuka, pali zifukwa zenizeni zakudzuka molawirira, kupitirira 7: 00am ikuzungulira selfie. Anthu omwe amadzinenera m'mawa akuti amakhala osangalala komanso athanzi kuposa akadzidzi usiku, malinga ndi kafukufuku wofalitsidwa munyuzipepalayo Kutengeka mtima.

Kuphatikiza apo, ma CEO ochita bwino kwambiri amakampani odziwika adanenanso kuti agwira nyongolotsi koyambirira. Ingofunsani Tamara Hill-Norton, woyambitsa komanso wotsogolera wamkulu wa Sweaty Betty. Pofika 8:15 a.m. amakhala atapanga kale smoothie yemwe amakonda atadzaza sipinachi, zipatso zachisanu, nthanga za chia, ndi avocado, watsanulidwa, ndipo ali panja pa njira yomwe amakonda kwambiri yamayendedwe asanu mumtsinjewo kupita kuofesi yake. "Kudzuka m'mawa kumandipangitsa kumva kuti ndikonzeka kuthana ndi tsikulo," akutero.

Ndiye pali Eric Posner, woyambitsa wa NYC-based spin situdiyo Swerve Fitness. Pofika 9 koloko m'mawa masiku ambiri, amangopanga smoothie ndikutuluka thukuta m'mawa, komanso kusamba, kuphika kadzutsa, ndikulemba m'magazini awiri. "Ndine wosangalala kwambiri, wakuthwa, ndipo ndimaganizira kwambiri zomwe ndikufuna kuchita ndikukwaniritsa," akutero.

Musanaganize kuti izi zimangokhudza anthu olimba thupi, pali chifukwa chokhulupirira yanu thupi (inde, lanu) kwenikweni limatanthauza kugwira ntchito m'mawa. Mawotchi athu obadwa nawo amatilimbikitsa kuti tisunthire m'mawa, kulowa masana kuti tipewe matenda monga kusowa kwa vitamini D, kusokonezeka kwa nyengo, kunenepa kwambiri, ndi zina zambiri. Ndipo pomwe anthu ena amachita bwino usiku, sizomwe zimachitika kwa ambiri. "Anthu ndi anthu omwe amakhalapo tsiku lililonse," akutero Mike Varshavski, D.O., yemwe akuchita zamankhwala pachipatala cha Overlook Medical Center ku Summit, NJ. "Izi zikutanthauza kuti tatopa kwambiri 2 koloko ndi 2 koloko masana."

Mutha kuthokoza wotchi yanu yachilengedwe ya circadian biological clock, kapena dongosolo la thupi lomwe limayang'anira nthawi ya kutopa ndi kukhala tcheru tsiku lonse, chifukwa cha izi. Nkhani yabwino? Ngati mwagona tulo tofa nato, ma dips a circadian amakhala ochepa kwambiri, chifukwa chake simukuwona akuluakulu ambiri akugwa pa desiki akubwera masana. (Psst ... Kodi mwayesapo zakudya zabwino kwambiri kuti mugone tulo tofa nato?)

Vuto ndiloti, moyo wamakono ukhoza kutaya nthawi yanu yamkati. Varshavski akuti: "Zinthu monga kusintha usiku, malo ochezera, oyandikana nawo phokoso, mabwana ovuta, komanso TV usiku kwambiri zimakupangitsani kukhala ogalamuka, osati nyimbo zanu zachilengedwe." Izi zati, ngati mukugona bwino koma mukugwirabe ntchito usiku, palibe chifukwa chodzuka m'mawa ngati simukufuna, Varshavski adatiuza pamwambo waposachedwa wa Kala Sleep.

Koma ife tiri pano kuti tinene kuti inu mukhoza kwenikweni kufuna. Omwe amadzuka pofika 7:00 am amakhala ndi mwayi wochepa wokhala ndi nkhawa, kupsinjika maganizo, komanso kunenepa kwambiri, malinga ndi kafukufuku wa yunivesite ya London. Kafukufuku wina wochokera ku Northwestern University Feinberg School of Medicine adapeza kuti anthu omwe amasangalala kukhala kunja m'mawa anali ndi ma BMI ochepa kuposa omwe amapita panja masana (ngakhale nthawi yozizira!). Komanso, ndi kangati komwe mwadumpha kuchita masewera olimbitsa thupi madzulo chifukwa chachitika china? Kugwira ntchito mochedwa. Kumenya ola limodzi lokondwa. Kumva kutopa kwathunthu pamsonkhanowu ndi abwana anu. Pali zinthu zochepa chabe zomwe zimakulepheretsani m'mawa. Kupatula batani losavutalo, ndiye kuti.

Mukufuna kukhala munthu wam'mawa koma osatha (panobe)? Simuli nokha. "Ndimavutikabe nazo, koma sindimanong'oneza bondo kuti ndadzuka molawirira," akutero Posner. "Zimatenga nthawi kuti mulowe m'chizoloŵezi, koma mukakhala kumeneko, ndinu golide, chifukwa mukudziwa momwe mungamve bwino tsiku lonse." Upangiri wa Posner pakukhazikitsa chizolowezi komanso kupitilira apo, kusasinthika, ndichinthu chomwe Varshavski atha kukwera nacho. "Kupanga nyimbo yokhazikika ndiye chinthu chofunikira kwambiri," akutero Varshavski. "Cholakwika chodziwika bwino ndikuyesera 'kugwira' tulo kumapeto kwa sabata. Ngati simutsatira chizolowezi chanu tulo thupi lanu silingathe kusintha moyenera, ndipo zitha kuwononga zomwe mumachita m'mawa." Pita ukagone-ndipo dzuka! - nthawi yomweyo usiku uliwonse sabata ino ndikuwona momwe zimakhalira zosangalatsa. Pitirizani ndikuyika alamu.

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