Nug tus kws qhia nto moo: Qhov No 1 Yog vim li cas koj qhov kev ua haujlwm tsis ua haujlwm

Zoo Siab

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Q: Yog koj yuav tsum xaiv ib yam uas feem ntau txwv tsis pub ib tug neeg tau ntshiv, haum, thiab noj qab nyob zoo, koj xav hais tias nws yog dab tsi?

A: Kuv yuav tsum tau hais tias pw tsaug zog tsawg heev. Cov neeg feem coob tsis paub tias kev pw tsaug zog txaus (7-9 teev ib hmo) teeb tsa rau txhua yam. Hmo ntuj pw tsaug zog zoo tsis tsuas yog muab sijhawm rau koj lub cev thiab lub paj hlwb kom rov zoo, tab sis nws tseem pab ua kom sib npaug koj cov tshuaj hormones. Qhov no tshwj xeeb tshaj yog rau plaub yam tshuaj hauv qab no:

• Cortisol: Qhov "kev nyuab siab hormone" uas tau txuas rau qhov hnyav nce thaum qib nce
• Kev loj hlob hormone: Ib qho tshuaj anabolic (ib qho uas txhawb nqa cov leeg nqaij thiab kev loj hlob ntawm lwm cov ntaub so ntswg nyob hauv lub cev) uas yog qhov tseem ceeb rau kev rog rog (Kawm ntxiv txog kev loj hlob hormone ua haujlwm li cas ntawm no)
• Leptin: Kev tshaib plab-suppressing hormone tso tawm los ntawm cov rog rog
• Ghrelin: Ib qho kev noj qab haus huv-stimulating hormone tso tawm los ntawm lub plab

Muaj ob hom kev pw tsaug zog: ceev qhov muag txav (REM) pw tsaug zog thiab tsis ceev qhov muag txav (NREM) pw, uas tuaj yeem muab faib ua plaub ntu. Kev pw tsaug zog hmo ntuj suav nrog 75 feem pua ​​NREM pw thiab 25 feem pua ​​REM pw. Cia peb saib ze dua ntawm cov theem sib txawv:

Tsaus: Lub voj voog no tshwm sim los ntawm lub sijhawm koj tsaug zog kom txog rau thaum koj sawv. Nws yog qhov pib ntawm lub sijhawm uas koj tsaug zog thaum koj yuav tsum tau pw. Koj lub sijhawm nyob rau hauv lub voj voog tsim yuav suav tias yog ib feem ntawm koj "cuam tshuam kev pw tsaug zog."

Lub teeb: Qhov kev pw tsaug zog no ua rau feem ntau ntawm ib tus neeg nruab nrab hmo ntuj, txog 40 txog 45 feem pua. Kuj tseem hu ua theem 2 pw tsaug zog, cov txiaj ntsig ntawm theem no suav nrog kev ua kom lub cev muaj zog, kev xav, thiab kev ceeb toom. Thaum koj noj "lub zog pw tsaug zog," koj feem ntau tau txais txiaj ntsig ntawm theem 2 pw tsaug zog.

Sib sib zog nqus: Kev pw tsaug zog sib sib zog nqus (theem 3 thiab 4) tshwm sim ua ntej REM pw tsaug zog thiab feem ntau txuas rau kev puas siab puas ntsws thiab lub cev rov qab los - uas yog vim li cas, zoo li REM, lub sij hawm siv nyob rau hauv lub voj voog sib sib zog nqus yog ib feem ntawm koj "tso pw tsaug zog." Thaum lub sijhawm sib sib zog nqus ntawm NREM pw tsaug zog, lub cev kho thiab rov tsim cov ntaub so ntswg, tsim cov pob txha thiab cov leeg, thiab zoo li ntxiv dag zog rau lub cev. Nws kuj tseem nyob rau theem no uas lub cev tso tawm cov tshuaj hormones loj hlob, uas pab txhawb kev loj hlob ntawm tes thiab rov tsim dua tshiab.

REM pw tsaug zog: REM kev pw tsaug zog feem ntau tshwm sim li ntawm 90 feeb tom qab pw tsaug zog pib, tom qab tsaug zog tsaug zog. REM pw tsaug zog yog qhov tseem ceeb rau koj lub siab tag nrho, kev mob hlwb, thiab koj lub peev xwm kawm thiab khaws kev paub. Nws kuj tseem tau txuas rau kev ua kom nco tau zoo dua, txhawb kev muaj tswv yim, thiab pab peb daws cov kev xav thiab kawm paub cov haujlwm nyuaj.

Txhawm rau ua kom tag nrho kev pw tsaug zog zoo, koj yuav tsum tau txais qhov txaus txaus ntawm ob qhov tob thiab REM pw txhua hmo.

Kev tshawb fawb tshiab thiab ntau ntxiv txhawb nqa qhov tseem ceeb ntawm kev pw tsaug zog yog ib feem tseem ceeb ntawm kev tsim kom muaj qhov hnyav (los yog raws li kuv nyiam hais, "fat poob") program, nrog rau kev noj haus thiab kev tawm dag zog. Ib txoj kev tshawb fawb tsis ntev los no tau luam tawm nyob rau hauv Canadian Medical Association Journal pom tias cov neeg uas tau pw ntev dua thiab muaj kev pw tsaug zog zoo dua tuaj yeem ua rau lub cev yuag dua thaum noj zaub mov. Dab tsi ntxiv, Canadian Obesity Network tam sim no suav nrog kev pw txaus hauv nws cov txheej txheem tswj kev rog rog tshiab rau cov kws kho mob.

Cov kab hauv qab: Yog tias koj xav tau kom yuag thiab haum, nco ntsoov tias koj tau pw zoo txaus.

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