7 Makomborero Ekumuka Kwakakurumidza Mangwanani

Mazita Akanakisa Evana

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Kumuka mangwanani kunogona kunge kwakaoma sekudzidzisa mwana tafura yekuwanza. Tese isu tinonyatsoda kumuka mangwanani, asi vashoma vedu ndivo vanokwanisa kuzviita zuva nezuva. Kunze kwekunyaradzwa kunoshamisa uye kuwanda kwehukama mubhedha wako unokupa iwe panguva yekumuka, zvinhu zvinoverengeka senge kushushikana, kushushikana, kushushikana, mimwe mishonga uye kurwadziwa kusingaperi kunogona kukuomesera kuti ubude pamubhedha uye utange zuva rako .

Ongororo zhinji dzichangoburwa dzawana hukama pakati pekugadzirwa uye nzira dzekurara uye vakapedzisira vaona kuti kumuka kwekutanga vanowanzoita zvakanaka kupfuura vamwe vese. Ehezve, kumuka mangwanani kunowedzera hora zvakanyanya kune yako zuva nezuva purogiramu zvinoreva zvakawanda munyika ino yakabatikana. Yakawanda nguva muruoko rwako yaizoreva kuwedzera kugadzirwa zvakare. Kunze kwaizvozvo, kumuka kwekutanga vane tsika yekurara kare - zana muzana rinobatsira pahutano hwako ^{[1] [piri]} .

Kurara kunogadzirisa matishu ako ese kusanganisira nepfungwa dzako neganda. Kushaikwa kwekurara kunokanganisa kugadzirwa kwako, hutano uye ganda rako futi. Kuisa izvo parutivi, ngatiendererei mberi kune izvo zvikonzero nei mumwe achifanira kufunga kumuka mangwanani-ngwanani.

Panyama mabhenefiti ekumuka mangwanani

1. Inobatsira kuchengetedza kudya kunovaka muviri

Kudya kwemangwanani ndechimwe chezvakakosha kudya kwezuva izvo zvinowedzera kugona kwako kushanda mazuva ese. Paunomuka mangwanani, muviri wako unojairira kudya chikafu mangwanani. Kurega kudya kwemangwanani kunoguma nehurombo hwekudya uye kunowedzera maitiro ako ekudya chikafu chisina kudya ^[3] .

2. Nguva yakawanda yekurovedza muviri

Chimwe chezvikonzero zvakajairika chakapihwa nevanhu kuti vadzivise kurovedza muviri zuva nezuva ndechekuti vakamuka nguva dzaenda. Kumuka mangwanani-ngwanani kunokutendera kune imwe nguva, iyo inogona kushandiswa pakuekisesaiza. Kunyangwe zvichikwanisika kuti uwane rimwe basa kunze mushure mebasa manheru, kurovedza mangwanani kuchakuchengetedza uine simba zuva rese.

3. Inovandudza hutano hweganda

Zvakafanana neiyo yekudzidzira uye yekudya kwemangwanani tsika, kumuka mangwanani kunogona kukubatsira iwe mukuvandudza rako remhando yeganda. Ungashamisika sei. Nekusanganisira iyi tsika muhupenyu hwako hwezuva nezuva, hutano hweganda rako hunovandudzwa pamwe neiyo hydration, oxygenation uye nekuvandudza kuyerera kweropa. Sekuwedzera, kumuka kwekutanga kuri kubatsira nguva yekuwedzera, kunyorova uye kuchenesa ^[4] .

Pfungwa mabhenefiti ekumuka mangwanani

4. Kunowedzera kugadzirwa

Maawa emangwanani ndiyo nguva inogutsa yezuva. Kumuka mangwanani-ngwanani kunobatsira iwe mukutarisa zvirinani pamabasa akakosha pasina zvinokanganisa. Pamwe chete neizvozvo, huropi hwako huri pamatanho akanyanya kunaka mangwanani uyezve chinopa mukuita sarudzo iri nani. Saizvozvowo, kumuka kwekutanga vari varongi vari nani zvinoenderana nezvidzidzo ^[5] .

5. Inosimudzira zviri nani kuisa pfungwa

Kumuka mangwanani-ngwanani zvinoyamura mukuvandudza mazinga ako ekufunga. Sezvo pasina zvinokanganisa (nekuti pasi rose rinenge rave kurara), uropi hwako hunogona kutarisisa zvirinani uye kuita kuti zvinhu zviitwe nemazvo. Ongororo dzichangoburwa dzinoti kumuka kwekutanga kunowanzoita mushe pane avo vanofarira kupisa mafuta epakati pehusiku.

Zvepamoyo mabhenefiti ekumuka mangwanani

6. Inovandudza kunaka kwekurara

Kuchengeta muviri wako panzira yekurara kunokubatsira iwe nekuvandudza yako yekurara mhando. Sezvo muviri wako wajaira kujairira, zvinova nyore kurara uye kumuka mangwanani. Maitiro acho anobatsira kune rako remukati wachi wachi uye kuve pane isingatarisirwe maitiro kunokubatsira iwe mukumuka uchinzwa kuzorora zvakanaka ^[6] .

7. Inobvumira imwe nguva yakanyarara

Ivo vanoda kunyarara kwemangwanani vanogona kunyange kufungisisa nekumuka kwayedza. Pfungwa ine rugare inogona kupa simba rekuita zvimwe. Runyararo nerunyararo rwunowanikwa panguva yekumuka kwezuva hazvisi zvekuzorodza pfungwa dzako asiwo muviri wako ^[7] .

Pane Yekupedzisira Chiziviso ...

Kunyangwe zvingaite sezvakaoma, kumuka mangwanani-ngwanani kunogona kukubatsira munzira dzakawanda. Kubva pakuvandudza hutano hwako hwepfungwa, hwepamoyo uye hwepanyama kusvika pakubatsira iwe kuzvibata, tsika yekumuka mangwanani chairo mukana. Kutanga kunonoka, uye gadzira wachi yekucherechedza - rega iyi ive yako yekutanga nhanho wakananga kune iri nani tsika.

Infographics naSharan Jayanth

1. [1]Kumaran, V. S., Raghavendra, B. R., & Manjunath, N. K. (2012). Kufuridzira kwekutanga kusimuka pane kuita mumabasa anoda kutariswa uye ndangariro. Indian rondedzero yefizikisi uye pharmacology, 56 (4), 43-50.
2. [piri]Agarwal, A. K., Kalra, R., Natu, M. V., Dadhich, A. P., & Deswal, R. S. (2002). Psychomotor mashandiro evarapi vepfungwa vari pasi pechirapa: Kuongororwa nepepa nepenzura bvunzo. Yevanhu Psychopharmacology: Clinical uye Ongororo, 17 (2), 91-93.
3. [3]Kamath, M. V., & Akawa, E. L. (1991). Diurnal misiyano yemaurocardiac mutinhimira mune yakaoma myocardial infarction. Iyo yeAmerican magazini yezvemoyo, 68 (2), 155-160.
4. [4]Kecklund, G., Åkerstedt, T., & Lowden, A. (1997). Basa remangwanani: mhedzisiro yekusimuka kwekutanga pakurara uye kusvinura. Kurara, 20 (3), 215-223.
5. [5]Eliasson, A.H, Lettieri, C. J., & Eliasson, A. H. (2010). Kutanga kurara, kutanga kusimuka! Kurara tsika uye kuita kwedzidzo muvadzidzi vekoreji. Kurara uye Kufema, 14 (1), 71-75.
6. [6]Beebe, D. W., Rose, D., & Amin, R. (2008, Ndira). Mhedzisiro yekusingaperi kurara kurambidzwa pakudzidza kwevachiri kuyaruka uye chiitiko chehuropi mukirasi yakafananidzwa: Chidzidzo chekutyaira. Mukurara (Vol. 31, pp. A77-A78). KUMWE WESTBROOK CORPORATE CTR, STE 920, WESTCHESTER, IL 60154 USA: AMER ACAD SLEEP MEDICINE.
7. [7]Danner, F., & Phillips, B. (2008). Kurara kwevechiri kuyaruka, nguva dzekutanga kwechikoro, uye tsaona dzemotokari dzevechidiki. Zvinyorwa zveKiriniki Kurara Mushonga, 4 (06), 533-535.

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