Vanhu vanopedza chikamu chimwe muzvitatu cheupenyu hwavo vakarara.Kurara kune hukama hwepedyo nehutano uye chinhu chakakosha chemuviri wevanhu.Pasi rose, kurara, pamwe nekuita zvemuviri uye kudya kunovaka muviri, kunoonekwa sechimwe chezvinhu zvitatu zvakakosha kuti uve nechokwadi chekukura uye hutano hwemuviri, nekurara kuri iko kwekona yehutano.
Kune vanhu vakuru, kurara kwakakosha pakudzoreredza simba remuviri uye kuwedzera immune system mushure mekudzidza kwakanyanya, basa, uye zviitiko zvezuva nezuva.Kuvana, kurara kunonyanya kukosha pakukura kweuropi netsinga uye kukurudzira kukura.Vakuru vakura vanoda kurara kwakanaka kuti vaderedze kuderera kwebasa uye kudzivirira kuchembera nguva isati yakwana.Munguva dzematanho akakosha ehupenyu, akadai sekuzvitakura, kukwidziridzwa kwekurara kwakakosha zvakanyanya pakuchengetedza hutano hwezvizvarwa zvese izvi.
Mishonga yemazuva ano yakaratidza kuti kurara kunoenderana nekuitika, kufambira mberi, uye mhedzisiro yezvirwere zvakasiyana.Kudzivirirwa kwekusagadzikana kwekurara kunogona kubatsira kudzivirira akawanda emoyo zvirwere, neurological uye psychiatric kusagadzikana, digestive system kusagadzikana, endocrine system kusagadzikana, immune system kusagadzikana, musculoskeletal kusagadzikana, otorhinolaryngological kusagadzikana, bundu kukura uye metastasis, pamwe nenyaya dzemagariro senge tsaona dzemotokari, basa. njodzi dzekuchengeteka, uye kukuvara kwetsaona.Chete nekuona nguva yakakwana yekurara uye kugona kurara kunoita kuti vanhu vakwanise kuchengetedza simba rakakwana rekudzidza, basa, uye hupenyu hwezuva nezuva.
Kurara kwesainzi kunotungamirira kuhupenyu hune hutano, husina kurwara!
Magazini ye "EHJ-DH" inotaura kuti nguva yekurara inomiririra chinhu chitsva chinogona kuitika chisina kuongororwa zvizere uye chinogona kuva chinangwa chakakosha chekudzivirira kwekutanga kwezvirwere zvemoyo muhutungamiri hwehutano hwevanhu.(https://doi.org/10.1093/ehjdh/ztab088)
Vachishandisa nhevedzano yemhando dzeCox proportional hazards, vakaongorora kushamwaridzana pakati pekurara kwekutanga nguva uye chiitiko chechirwere chemoyo (CVD).Munguva yeavhareji yekutevera nguva ye5.7 (± 0.49) makore, yakazara ye3,172 kesi dzeCVD dzakashumwa.Ongororo yekutanga inodzora zera nebonde yakawana kuti kurara kwekutanga nguva pakati pe10: 00 pm uye 10: 59 pm yakabatana neiyo yakaderera CVD chiitiko.Imwe modhi yakagadziridzwa kwenguva yekurara, kusarongeka kwekurara, uye yakamisa CVD njodzi zvinhu asi haina kunetesa kushamwaridzana uku, ichipa chiyero chengozi ye1.24 (95% nguva yekuvimba, 1.10-1.39; P <0.005) uye 1.12 (1.01-1.25; P <0.005).
Zvichienzaniswa nenguva yekurara inotanga na10:00 PM, nguva yekurara isati yasvika 10:00 PM, pakati pa11:00 PM na11:59 PM, uye mangwanani na12:00 PM kana kuti gare gare zvaibatanidzwa nenjodzi huru CVD, ine hazard ratios ye1.18 (P = 0.04) uye 1.25 (1.02-1.52; P = 0.03), zvichiteerana.Izvi zvinoreva kuti kutanga kurara pakati pe10:00 pm na11:00 pm kune chekuita nenjodzi yakaderera yechirwere chemoyo.
Ndinoita sei kuti ndiwane kurara kwakanaka?
1. Ita maekisesaizi akakodzera kuti uvandudze kurara.Kuekisesaiza zvine mwero kunobatsira kuwedzera kutyaira kwekurara.Zvisinei, dzivisa maekisesaizi akasimba mukati memaawa maviri asati avata.
2. Ramba uine purogiramu yokurara nguva dzose, kusanganisira kupera kwevhiki.Dzivisa kunonoka kurara, sezvo zvisingangovhiringidzi kutenderera kwekurara uye zvinotungamira kune dzakasiyana siyana dzekurara asi zvakare yakakosha njodzi yemoyo uye cerebrovascular hosha.
3. Dzivisa kuita mabasa asina chokuita nehope mumubhedha.Vanhu vakawanda vane tsika yekurara pamubhedha vachiona mavhidhiyo mapfupi, zvirongwa zveTV, kana kutamba mitambo, izvo zvinokanganisa zvakanyanya kunaka kwekurara.Naizvozvo, kuti uwane hope dzakanaka, rega kuunza foni yako kana kuona TV pamubhedha, bvisa pfungwa dzako, vhara maziso ako, uye tarisa pakurara.
4. Chengetedza kudya kunovaka muviri mazuva ose.Kurara nekudya zvinopesvedzerana.Dzivisa kudya zvakanyanya uye kunwa kofi, tii yakasimba, chokoreti, uye doro usati warara.Kunwa girazi rinodziya remukaka usati warara kunogona kubatsira kuvandudza kunaka kwekurara.
5. Kana iwe usingakwanisi kurara, siya mubhedha.Kana usingakwanise kurara mukati memaminitsi makumi maviri wakarara pamubhedha, zvinokurudzirwa kuti usimuke uye uite zvinhu zvinozorodza zvakaita sekuzorodza tsandanyama kana maekisesaizi ekufema.
6. Kupindira kwemishonga kumisa kutenderera kwakajairika kwekurara-kumuka.Kune varwere vane chirwere chisingaperi chekusarara, mishonga yekunyaradza-hypnotic ingave yakakosha kutyora kutenderera uye kuumbazve rhythm yakajairika yekurara.Zvisinei, zvakakosha kutevera hutungamiri hwechiremba paunenge uchitora mishonga.
NHASI IZUVA ROKURARA DZENYIKA.WANA KURARA KWAKAKODZERA NHASI!
Nguva yekutumira: Mar-21-2024