Yog vim li cas pw tsaug zog ntau kuj yog teeb meem. Harvard version

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Pw tsaug zog ntau (ntau tshaj 8 teev) - puas zoo lossis phem? Cov kws tshawb fawb ntawm Harvard University ntseeg tias kev pw tsaug zog ntau dhau ua rau kev nco thiab kev xav zoo li tsis tsaug zog. Vim li cas? Tshawb nrhiav los ntawm kab lus no.

Peb nyuam qhuav qhia koj txog Huffington Post txoj kev tshawb fawb txog kev cuam tshuam ntawm kev pw tsaug zog. Nws muab tawm tias tsuas yog ib hnub ntawm kev pw tsaug zog tuaj yeem ua rau overeating, deterioration ntawm kev mloog thiab nco, kev xav excitability ntau dhau thiab lwm yam tsis zoo. Yog tias koj tsis tau txais kev pw tsaug zog txaus, ces qhov kev pheej hmoo ntawm mob stroke, rog rog, ntshav qab zib mellitus thiab lwm yam kev hloov pauv hauv lub cev yuav nce ntxiv.

Tab sis, raws li cov kws tshawb fawb ntawm Harvard University tsis ntev los no tau tshawb pom, kev pw tsaug zog ntau tsis muaj kev puas tsuaj ntau dua li tsis muaj kev pw tsaug zog.

Txoj kev tshawb no, coj los ntawm Elizabeth Devore, koom nrog ib pawg ntawm cov poj niam uas yog cov tswv cuab ntawm txoj kev tshawb fawb loj txog kev noj qab haus huv ntawm Asmeskas cov kws saib xyuas neeg mob. Nyob nruab nrab ntawm xyoo 1986 thiab 2000, cov neeg kawm txog kev pw tsaug zog tau kawm, thiab lawv tau raug xam phaj peb zaug txog kev nco thiab xav txog rau xyoo dhau los.

Devore thiab nws cov npoj yaig pom tias cov poj niam uas pw 5 teev lossis tsawg dua ib hmos thiab pw 9 teev lossis ntau dua muaj kev ua haujlwm qis dua li cov uas ua raws li cov cai thiab pw tsaug zog 7-8 teev. Tsis tas li ntawd, nws tau pom tias qhov tsis txaus thiab ntau dhau ntawm kev pw tsaug zog ua rau cov neeg mob hlwb laus dua ob xyoos, piv rau cov neeg ua haujlwm pab dawb uas tsaug zog 7-8 teev.

Peb cov kev tshawb fawb tau pom tias kev ua raws li lub sijhawm pw tsaug zog (7-8 teev yog qhov nruab nrab) tuaj yeem pab khaws cia nco; Kev kho mob raws li kev kho mob pw tsaug zog yuav tsum tau kawm vim lawv tuaj yeem pab kom tsis txhob muaj kev puas siab puas ntsws.

Vim li cas nco?

Qhov no thiab ib tug xov tooj ntawm cov kev tshawb fawb yav dhau los qhia tau hais tias cov neeg uas tsis tsaug zog zoo muaj ntshav siab, ntshav qab zib, thiab vasoconstriction. Yog li ntawd, cov ntshav ntws mus rau lub hlwb txo qis, uas xav tau oxygen thiab piam thaj kom ua haujlwm zoo.

Tsis muaj kev pw tsaug zog tuaj yeem ua rau tsis nco qab hauv lwm txoj hauv kev. Nws tau pom tias nyob rau hauv lub cev ntawm nas uas tsis tso cai rau pw tsaug zog, transmembrane protein beta-amyloid yog ntau intensively tsim. Hauv tib neeg lub cev, beta-amyloid yog lub hauv paus ntawm amyloid plaques hauv Alzheimer's kab mob. Lawv cov concentration nyob rau hauv lub hlwb impairs nco thiab xav thiab ua rau muaj kev pheej hmoo ntawm dementia.

Ntau yam tsis txaus

Qhov no puas txhais tau tias koj xav tau kev pw tsaug zog ntau dua los khaws lub cim xeeb thiab lwm yam kev txawj ntse? Nws hloov tawm tsis.

Raws li cov kws tshawb fawb, cov neeg uas siv ntau tshaj 9-10 teev hauv ib hnub hauv txaj muaj kev pw tsaug zog tsis zoo. Thiab qhov zoo ntawm kev pw tsaug zog, nyob rau hauv lem, kuj muaj feem xyuam rau kev nco thiab kev xav.

Yog li ntawd, pw tsaug zog ntau tsuas yog phem li me ntsis.

12 kauj ruam kom pw tsaug zog zoo

1. Saib xyuas kev tswj hwm. Mus pw thiab sawv tib lub sijhawm. Nkag mus rau hauv tus cwj pwm zoo thaum pw tsaug zog. Piv txwv li, da dej so.
2. Koj tuaj yeem pw hauv txaj lossis pw tsaug zog. Tsis txhob nyeem, saib TV, lossis noj mov hauv txaj.
3. Yog tias koj pw tsis tau 15-20 feeb, sawv thiab taug kev ncig lub tsev. Ua tej yam nyob kaj siab lug. Piv txwv li, nyeem hauv qab lub teeb hmo ntuj. Tsis txhob qhib lub computer lossis TV - lub teeb ntawm lub monitor lossis lub vijtsam, ntawm qhov tsis sib xws, yuav zoo siab, tsis yog "lull". Rov qab mus pw thaum koj tsaug zog. Tsis txhob teem lub tswb rau pem hauv ntej yog tias koj tsaug zog tom qab tau npaj tseg.
4. Nkag mus rau kev ua kis las. Ua kom tsawg kawg 45 feeb ntawm kev tawm dag zog txhua hnub rau hauv koj lub sijhawm. Kev tawm dag zog thaum sawv ntxov thiab xyaum yoga ua ntej pw kom so koj lub cev thiab lub siab.
5. Yog tias ua tau, teem caij ua haujlwm nyuaj, ntxhov siab thaum sawv ntxov. Thaum daws tau lawv, los ntawm lub sijhawm koj mus pw, koj yuav hnov zoo siab thiab kaj siab lug.
6. Tsis txhob mus pw tshaib plab. Tab sis tsis txhob noj ua ntej pw. Nrhiav khoom noj txom ncauj hmo ntuj? Noj txiv apples los yog nyias nyias.
7. Tsis txhob haus caffeine tsawg kawg 2 teev ua ntej pw.
8. Tsis txhob haus cawv thaum hmo ntuj kom tsis txhob sawv thiab khiav mus rau chav dej.
9. Tsis txhob haus cawv thaum noj hmo. Ntau tus neeg xav tias nws pab kom so, qhov tseeb, cawv tsuas yog ua rau pw tsaug zog xwb.
10. Xyuas kom koj lub txaj xis nyob thiab chav nyob tsaus thiab nyob ntsiag to. Piv txwv li, siv lub npog ntsej muag pw tsaug zog thiab pob ntseg.
11. Ua pa kom raug ua ntej yuav mus pw: ua pa qeeb qeeb hauv thiab tawm.
12. Kev pw tsaug zog thaum nruab hnub yog qhov zoo. Qhov tseem ceeb tshaj plaws yog tsis txhob overdo nws. Nyeem txog ntau npaum li cas thiab yuav ua li cas pw tsaug zog ntawm no.