Matambudziko ekurara akadai sekushaya hope uye kusarara zvakanaka hazvingokanganisi ganda chete, asiwo zvine simba guru pahutano hwemuviri uye hupenyu hwakanaka. Kuti munhu arara zvakanaka husiku, kurapwa kwechivanhu kunowanzo shandiswa pakuderedza kushushikana, asi kushandiswa kwenguva refu kunogona kukonzera kutsamira pamishonga uye kunogona kukonzera kusawirirana kwakasiyana-siyana. Tichifunga nezveizvi, kurapwa nechiedza chitsvuku, uko kwakachengeteka, kusingashandisi mushonga, uye kusingapindi mishonga, kwave kushandiswa zvishoma nezvishoma senzira itsva yekuvandudza kunaka kwekurara.
Sekureva kweongororo yakaitwa nechikwata chaZhao Jiexiu, director weInstitute of Sports Science of the General Administration of Sports of China, kuratidzwa kwechiedza chitsvuku mumuviri wese kwemazuva gumi nemana kwakavandudza hope, huwandu hwe melatonin muropa uye kugona kwevatambi vebasketball vechikadzi vane hunyanzvi. Mhedzisiro yekutsvagisa yakaburitswa mujenari redzidzo rezvesainzi yezvekurapa nemitambo re "Journal of Athletic Training".
Chiedza chitsvuku chinogona kuwedzera zvakanyanya mazinga e melatonin
Serum melatonin ihormone yeamine inoburitswa nepineal gland uye inopinda muropa. Ongororo dzakawanda dzakaitwa dzakaratidza kuti inogona kuratidza mafambiro ezuva zvichienderana nemamiriro ekunze echiedza.
Kana huwandu hwe melatonin hukakwira, hunoshanda pama receptors chaiwo muuropi, zvichikonzera maitiro akasiyana-siyana emuviri, zvichikonzera kugadzikana kwetsinga dzemuviri kudzikira, nokudaro zvichibvumira muviri kupinda mumamiriro ekuzorora, zvichigadzira mamiriro akanaka ekurara, uye zvichibatsira kuchengetedza kurara kuenderera mberi mukati menguva yese yekurara, kuderedza huwandu hwekumuka husiku, uye kuona kudzika uye kunaka kwekurara.
Chikwata chekutsvagisa chaitungamirwa naDirector Zhao Jiexiu chakaita ongororo umo vatori vechikamu vakagamuchira kurapwa kwechiedza chitsvuku kwemaminitsi makumi matatu husiku hwese kwemazuva gumi nemana akatevedzana. Kuedza uku kwakawana kuti vatori vechikamu muboka rekurapa nechiedza chitsvuku vaiva nekuvandudzika kukuru mumazinga e melatonin muropa kupfuura boka re placebo. Mhedzisiro yacho inoenderana nemishumo yekutsvagisa yapfuura, zvichiratidza kuti kupiswa nechiedza chitsvuku kunogona kukurudzira kuburitswa kwe melatonin kusvika pamwero wakati uye kunobatsira pakuvandudza kunaka kwekurara.
Mwenje mutsvuku une nzira dzakawanda dzekugadzirisa matambudziko ekurara
Pamusoro pezvo, zvidzidzo zvakawana kuti chiedza chitsvuku chinewo mhedzisiro yakati pakushaya hope kunokonzerwa nezvirwere zvekushungurudzika. Vaongorori vakashandisa kurapa nemwaranzi yechiedza chitsvuku kune vakwegura vakaora mwoyo uye vakaona kuti kunaka kwekurara kwevakwegura kwakavandudzika zvakanyanya, kusanganisira nguva pfupi yekurara uye kumuka kushoma husiku. Panguva imwe chete, zviratidzo zvekushungurudzika zvakaderedzwawo, izvo zvinoratidza kuti kurapa nechiedza chitsvuku kunogona kuva nemhedzisiro yakanaka yekurapa varwere vakwegura vane kuora mwoyo nekushaya hope nekudzora mafambiro emuviri kana ma neurotransmitters.
Kwete izvozvo chete, nyanzvi yezvebhayoloji ine mukurumbira Sahin nevamwe vakaona kuti chiedza chitsvuku chinogonawo kuvandudza mashandiro e mitochondria mumasero europi, kupa simba rakawanda rekushanda kweuropi, kugonesa uropi kushanda zvakanaka, uye nokudaro zvinovandudza zvakanyanya kungwarira kwevanhu vanobatwa masikati uye kurara nekukurumidza husiku.
Muchidimbu, kurapwa nechiedza chitsvuku kune kukosha kwakakosha mukurapa mukugadzirisa circadian rhythm, kuvandudza kunaka kwekurara, uye kuderedza zviratidzo zvepfungwa nezvemuviri zvine chekuita nematambudziko ekurara.
Mapodhi ehutano eMERICAN akanaka pakusimudzira kurara
Kabhini yehutano yeMERICAN yakavakirwa pakurapa nechiedza chitsvuku, pamwe chete nemabhandi akasiyana-siyana, inogona kuunza mhedzisiro yehupenyu paganda remuviri wese. Mhedzisiro iyi yehupenyu inobatsira mukusimudzira kutenderera kweropa muuropi, ichipa rutsigiro rwesimba kumabasa europi akadai sekugadzirwa kwema neurotransmitters, nokudaro ichisimbisa kugadzikana kwe melatonin, uye panguva imwe chete ichibatsira kuderedza kuburitswa kwe cortisol, kuderedza mhinduro yemuviri yekushushikana, uye nekudaro kudzorera wachi yehupenyu ku homeostasis, uye kudzora kushushikana zvisina kunanga.
Kuti vaone kushanda kwechiedza chitsvuku mukuvandudza matambudziko ekurara, Merican Light Energy Research Center nechikwata cheGerman, pamwe chete nemayunivhesiti akati wandei, tsvakurudzo yesainzi nemasangano ekurapa, vakasarudza varume nevakadzi vane makore ari pakati pe20 ne58 vane matambudziko ekurara nemaitiro sevanhu vari munyaya dzekutsvaga. Vachitungamirirwa nemararamiro ane hutano, vakawedzerwa MERICAN Health Cabin kuti varapwe nechiedza nguva dzose.
Mushure memwedzi mitatu yekushandiswa kwemwaranzi yenguva dzose kwemaminitsi makumi matatu ekurapwa kwechipatara, mhedzisiro yakaratidza kuti mamakisi evaongorori paAthens Insomnia Scale (AIS) nePittsburgh Sleep Quality Index (PSQI) akadzikira zvakanyanya. Vaongorori vakati mamiriro avo epfungwa masikati akagadziridzwa, hope dzavo dzakadzikira zvakanyanya, uye zvakava nyore kurara husiku. Maitiro ese ekurara akanga akadzikama uye ane rugare, uye mamiriro avo eganda akavandudzika zvakanyanya.
Chekupedzisira, kurara zvakanaka kwakabatanawo nemamwe mararamiro ane hutano akadai sekudya zvakanaka uye kurovedza muviri. Hazvina mhosva kuti ndeipi nzira yaunosarudza yekuvandudza kurara kwako, unofanirwa kutevedzera misimboti yehutano uye kugadzirisa kurara kwako zvishoma nezvishoma. Ndinovimba munhu wese anogona kurara zvakanaka uye kuva nemuviri wakanaka!