Na ho Hloka Boroko ho U Nona?

Litaba

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Motho e mong le e mong oa tseba hore phepo e nepahetseng le boikoetliso ke tsa bohlokoa bakeng sa bophelo bo botle, empa ho na le karolo ea boraro ea bohlokoa eo hangata e hlokomolohuoang: ho robala. "Batho ba tla re, 'Ke tla robala haholo ha ke shoele,' empa ha o le monyane ke ha o tlameha ho robala," ho bolela moprofesa oa thuto ea kelello ea Univesithi ea Cornell James B. Maas, Ph.D., sengoli ea Boroko ba Matla (Villard, 1999). "Ho seng joalo, u tla senya 'mele oa hau, oo ho leng thata haholo ho o etsa hamorao bophelong ba hau."

Ha re lekeng tsebo ea hau mabapi le hore na ho robala ho sa lekaneng ho ka u ama joang - le ho robala hamonate bosiu:

1. Mosali ea tloaelehileng o robala lihora tse kae?

A. Lihora tse 6, metsotso e 10

B. Lihora tse 7, metsotso e 20

C. Lihora tse 7, metsotso e 2

D. Lihora tse 8, metsotso e 3

Karabo: A. Lihora tse 6 le metsotso e 10 eo mosali ea tloaelehileng a robalang bosiu bo bong le bo bong e ka tlase ho lihora tse tharo ho feta kamoo a hlokang ho fihlela lilemo tse 25 (ho amohela litlamorao tsa boroetsana le kamora ho kena bohlankaneng) le hoo e ka bang lihora tse peli ka tlase ho tseo a li hlokang kamora lilemo tse 25. "Bakeng sa tlhoro tshebetso, ho robala dihora tse robedi ha se ntho e ntle, "ho bolela Maas. "Ke lihora tse 9 le metsotso e 25."

Basali ba robala metsotso e mene ho feta banna matsatsing a beke le metsotso e 14 hanyane ka mafelo-beke. Selemong sa pele sa bo-'mè, basali ba lahleheloa ke boroko ba lihora tse 400-750, 'me bosiu bo bong le bo bong ba robala metsotso e 50 ho feta kamoo bo-ntate ba bacha ba robalang kateng. Litaba tsa boroko bo lahlehileng: Nako e telele ka ho fetesisa ea REM (e potlakileng-ho sisinyeha ha mahlo) - ea bohlokoa molemong oa ho hopola, ho ithuta le ts'ebetso ea kelello - e etsahala lihora tse peli tse fetileng tsa boroko ba boroko ba lihora tse 7 ho isa ho tse 8.

2. Ho ntlafatsa boroko, ke nako efe e molemohali ea ho ikoetlisa ka matla?

A. 7-9 a.m.

B. 4-6 thapama

C. 7-9 p.m.

D. E fe kapa e fe ea tse kaholimo

Karabo: B. Boikoetliso ba aerobic bo phahamisa mocheso oa 'mele oa hau le metabolism; boroko bo etsahala le se fapaneng. Kahoo ha u ikoetlisa thapama kapa mantsiboea, u ba le mocheso o matla nakong eo u robalang, e leng se etsang hore nako ea hau ea boroko e be e tebileng le e khotsofatsang.

Ka ho robala hantle bosiu, u tla boela u be le matla a eketsehileng a ho sebetsa ka thata haholoanyane, ho bolela Joyce Walsleben, Ph.D., motsamaisi oa Setsi sa Mathata a Boroko sa Univesithi ea New York. Phuputsong ea Univesithi ea Stanford, banna le basali ba entseng boikoetliso bo itekanetseng ba boikoetliso bakeng sa libeke tse 16 ba ile ba robala metsotso e 12 kapele mme ba robala metsotso e 42 ho feta lithuto tsa ho lula fatše.

3. Haeba u sa fumane li-ZZZ tse lekaneng, u tla:

A. Ho theola boima ba 'mele

B. Boloka metsi

C. O tsofala kapele haholo

D. Ho ba le mathata a letlalo

Karabo: C. Phuputso ea Univesithi ea Chicago e fumane hore ha banna ba phetseng hantle ba lilemo tse 17-28 ba ne ba lekanyelitsoe ho robala lihora tse 'nè ka masiu a tšeletseng a latellanang, khatello ea bona ea mali, tsoekere ea mali le tahlehelo ea mohopolo li ile tsa eketseha ho ea ho maemo a atisang ho amahanngoa le batho ba lilemo li 60. Ka lehlohonolo, kamora masiu a 'maloa a boroko ba lihora tse 12, ba ile ba khona ho khutlisetsa nako morao.

Leha ho le joalo, ho robala boroko khafetsa ho eketsa menyetla ea ho tšoaroa ke sefuba le ntaramane ha o ntse o fokotsa bokhoni ba hau ba ho sebetsa le nako ea karabelo. Haeba ho hloka boroko ho nka nako e fetang likhoeli tse tšeletseng, u tla hlaseloa ke khatello ea maikutlo, matšoenyeho, esita le tšebeliso e mpe ea lithethefatsi ka makhetlo a mane. Oho, ntho e le 'ngoe eo u sa e lahleheng ha u hlōleha ho snooze: boima. U ka 'na ua nosh ka lipompong ho loantša mokhathala. ’Me ho se robale ho fokolang ho etsa hore ho theohe boima ba ’mele ho be thata le ho feta: Cortisol, hormone ea khatello ea maikutlo, ea phahama ha u sa robale ka ho lekaneng; sena, ka lehlakoreng le leng, se eketsa ts'ebetso ea enzyme ea bohlokoa (lipoprotein lipase) e laolang polokelo ea mafura.

Ke lintho life tse latelang tse tla u thusa ho robala ha u imetsoe kelellong?

A. Khalase ea veine

B. Ho hema ka mpeng

C. Ho boloka bukana

D. Ho shebella tokomane e lerootho

Karabo: B. Ho phefumoloha ka mpeng -- butle, ho hema ho tebileng ho tsoa ho diaphragm ea hau - ho u khutsisa le ho liehisa ho otla ha pelo ea hau. Ho joalo le ka boikhathollo bo tsoelang pele, bo matlafatsang le ho phomotsa mesifa ea hau ka sehlopha, ho tloha hloohong ho isa monwaneng. Kapa, ​​​​ behella nako ka thōko letsatsi le leng le le leng, mohlomong metsotso e 10 nakong ea lijo tsa motšehare, ho thathamisa mathata a hao le tharollo e ka khonehang "bukeng ea matšoenyeho." Derek Loewy, Ph.D., mofuputsi oa boroko Setsing sa Mathata a Boroko sa Univesithi ea Stanford o re: "Ho bonolo ho koala matšoenyeho a hao haeba u sebelitse ho 'ona 'me u na le nako ea ho a sebelisa hosasane.' kenyeletsa hlapa e chesang, thobalano e monate kapa litšoantšo tsa kelello. Tlola bosiu bosiu lihora tse tharo pele u tlohela mosebetsi.

5. Ke hangata hakae moroetsana ea phetseng hantle a tsohang bosiu bo bong le bo bong?

A. Le ka mohla

B. 1 lekhetlo

C. makhetlo a 2-3

D. Makhetlo a 4-5

Karabo: D. Banna le basali ba lilemo tsohle ba tsoha ka makhetlo a mane ho isa ho a mahlano bosiu ka bong, le hoja mohlomong ba sa hlokomele. Ha o tsoha, o seke oa sheba nako. Ho e-na le hoo, leka ho fetola sehlooho sa palo ea linku: Ka kelellong, ngola palo ea li-slacks tse ntšo tseo u nang le tsona kapa ntho e 'ngoe e bonolo empa e ama kelello. Haeba u tsoha nako e telele, leka ho robala hamorao le ho tsoha ka nako e tšoanang hoseng ho hong le ho hong. Hang ha u se u robetse ka karolo ea 90 lekholong ea bosiu, u ka eketsa metsotso e 15 qalong kapa qetellong ea nako ea hau ea ho robala. Etsa bonnete ba hore u fumana lihora tse robong le tse ling tseo u li hlokang bakeng sa bophelo bo botle.

6. Ke thibelo efe e kholo ka ho fetisisa ea boroko ka kamoreng ea hau ea ho robala?

A. Phoofolo ea lapeng

B. Monna

C. TV

D. Sefene sa motlakase

Karabo: C. TV e etsa hore u falimehe. Hape, lebone le panyang le etsa hore u lule u falimehile 'me u hlophisa oache ea hau ea circadian hore u lule u le teng hamorao. Ho hobe le ho feta, haeba u robala u shebile TV, leseli le tla etsa hore boroko ba hao bo be bobebe 'me bo se ke ba khotsofala.

Empa banna le bona e ka ba bothata haeba ba ka honotha, ho tšoenya basali ba etsang liperesente tse 22 (le liperesente tse 7 feela tsa banna) le balekane ba bona liphateng, ho latela patlisiso ea National Sleep Foundation. Banyalani ba bang ba bang ba boholong ba ja balekane ba bona hora e le 'ngoe ea boroko bosiu bo bong le bo bong. Litharollo li kenyelletsa li-earplugs bakeng sa hau, likhoele tsa nko bakeng sa hae (ho boloka liphaseje tsa nko li bulehile) le materase a entsoeng ka likhoele tse phuthetsoeng ka bomong bakeng sa lona ka bobeli. Materase o fokotsa lefika la 'n' la batho ba babeli ba lahlang le ho reteleha.

Liphoofolo tse ruuoang lapeng li ka senya boroko, empa hafeela li sa sebetse hantle, bethe ea hau e nyane haholo kapa e mpefatsa ho kula ha hao. Fene e tla u tsosa ha feela e ntse e putlama. Ho ka etsahala hore ebe ho bina ho tla etsa hore u robale.

7. Beha lino tsena ka tatellano, ho tloha ho e nang le k'hafeine e ngata (e senyang boroko haholo) ho ea ho e fokolang.

A. Phoka ea Thaba, li-ounces tse 12

B. Tee ea leqhoa, li-ounces tse 12

C. Starbucks Café Latte, li-ounise tse 8

D. 7Holimo, li-ounces tse 12

Karabo: C, B, A, D. Latte (89 mg), tee ea iced (70 mg), Mountain Dew (55 mg), 7Up (0 mg). Caffeine e fetola morethetho oa hau oa circadian mme e loantša adenosine, k'hemik'hale e bokellanang 'meleng nakong ea letsatsi le ho khothalletsa boroko. Linokoane tse ling li kenyelletsa Sunkist orange soda (41 mg ho li-ounis tse 12), yogurt e halikiloeng ea kofi-fudge e haelloang ke mafura (85 mg ka senoelo), Excedrin Migraine (65 mg) le Maximum Strength Midol Menstrual (60 mg).

Joale u fumane lintlha joang?

Iphe lintlha tse 10 bakeng sa karabo e 'ngoe le e' ngoe e nepahetseng. Haeba u fumane lintlha:

60-70 lintlha Excellent. Mohlomong u fumana li-ZZZ tsa hau tse hlokahalang.

Lintlha tse 50 Ho lokile. Ha re tšepe hore o tla sebelisa tsebo ea hau.

Lintlha tse 30-40 Karolelano. Joalo ka bongata ba rona, o ntse o kuta nako ea ho sesa 'me ea bontša.

0-20 lintlha Mafutsana. Rx ea rona: Robala ho eona ebe u leka liteko tsa rona hape.

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