Tulo ndi losamvetsetseka, koma panthawi imodzimodziyo, chinthu chofunika kwambiri kwa munthu. Timathera gawo limodzi mwa magawo atatu a moyo wathu mu mkhalidwe uno wa chikomokere. Tsiku lililonse, kwa maola pafupifupi 8, thupi lathu "lozimitsa", timalephera kulamulira thupi, sitidziwa zomwe zikuchitika kwa ife, ndipo chofunika kwambiri, titatha kudzuka, mphamvu, mphamvu ndi mphamvu. gonjetsani misanje yatsopano mu tsiku latsopano kuchokera kwinakwake. Tiyeni tiyesetse kuchotsa chinsinsi chodabwitsachi ndikuwona zomwe zimachitika mthupi tikamagona komanso momwe kugona kumatsogolera miyoyo yathu.
Kugona kwa munthu aliyense kumayendetsedwa ndi wotchi yake yapadera yachilengedwe - mu sayansi, nyimbo ya circadian. Ubongo umasintha pakati pa "tsiku" ndi "usiku" modes, kuchitapo kanthu pazinthu zingapo, koma makamaka chifukwa cha kusowa kwa zizindikiro za kuwala - mdima. Chifukwa chake, amawonjezera kupanga melatonin. Melatonin, yomwe imatchedwa "nyanga ya tulo", ndiyomwe imayang'anira kayendedwe ka circadian. Pamene zimapangika kwambiri m’thupi, m’pamenenso munthu amafuna kugona.
Usiku, thupi limazungulira magawo anayi a tulo. Kuti mugone bwino, magawowa ayenera kusinthana nthawi 4-5.
- kugona mopepuka. Uku ndikusintha kuchokera kugalamuka kupita ku tulo. Kugunda kwa mtima ndi kupuma kumayamba kuchepa, kutentha kwa thupi kumatsika, ndipo minofu ingagwedezeke.
Kugona kwa Delta ndi gawo loyamba la tulo tofa nato. Panthawiyi, maselo amatulutsa timadzi tambiri tomwe tikukula m'mafupa ndi minofu, motero amalola thupi kuchira kuchokera tsiku lovuta.
- chofunika kwambiri potsata ndondomeko m'thupi ndipo ndi momwe timayambira kulota. Chochititsa chidwi n’chakuti, panthawi imeneyi, thupi limayamba kupanga mankhwala amene amaumitsa kwakanthaŵi kuti tisazindikire maloto athu.
Mtengo wa kusowa tulo
Kusowa tulo ndi pafupifupi mliri masiku ano. Munthu wamakono amagona zosakwana zaka zana zapitazo. Kugona osachepera maola 6-8 (zomwe asayansi amalangiza) zimagwirizanitsidwa ndi chiwerengero chachikulu cha zoopsa.
Ngakhale pambuyo pa tsiku limodzi losagona, pali zotsatira zoonekeratu: kuwonongeka kwa chidwi, maonekedwe, kumakhudzidwa kwambiri, kukwiya, komanso kutenga chimfine chifukwa cha kuchepa kwa chitetezo chokwanira. Koma ndi kuchepa kwa nthawi yogona yokhazikika mpaka maola 4-5, m'pofunika kuganizira zifukwa ndi kufunafuna yankho mwamsanga. Pamene mukhalabe ndi dongosolo lopanda thanzi loterolo, m'pamenenso thupi lanu lidzakulipirani ndalama zambiri. Pankhani ya kusowa tulo nthawi zonse, chiopsezo chotenga sitiroko chimawonjezeka, mwayi wokhala ndi matenda a shuga ndi matenda a mtima umawonjezeka. Izi ndizomwe zafukufuku wozama komanso wanthawi yayitali wa asayansi.
Kugona ndi kukumbukira
Kumbukirani, tili mwana, tinkakhulupirira kuti ngati mutawerenga ndime ya bukhu musanagone, ndiye kuti tsiku lotsatira mudzaikumbukira bwino? Kodi munayamba mwadzifunsapo: chifukwa chiyani m'mawa zina zatsiku lapitalo zikuwoneka kuti zikutha pamtima? Kodi kugona kumakhudzabe luso lathu lokumbukira ndi kuiwala?
Zinapezeka kuti ubongo wathu umagona mbali zina. Magawo ena aubongo akagona, ena akugwira ntchito mwakhama kuti awonetsetse kuti pofika m'mawa chidziwitso cha munthu chimakhala choyera komanso chatsopano, ndipo kukumbukira kumatha kutenga chidziwitso chatsopano. Ichi ndi gawo lophatikiza kukumbukira. Panthawi imeneyi, ubongo umagwiritsa ntchito zomwe walandira masana, kuzichotsa kukumbukira kwakanthawi kochepa kupita kuzikumbukiro zanthawi yayitali, kumasulira zinthu zosafunika, ndikuchotseratu zochitika zina, malingaliro ndi deta. Chifukwa chake, chidziwitso chimasanjidwa ndikusefedwa kotero kuti pofika nthawi yakudzutsidwa, ubongo ukhoza kuzindikira deta, ndipo kukumbukira kumagwira ntchito pa 100%. Popanda kuiwala koteroko za chidziwitso chosafunika, sipadzakhala kukumbukira zofunika.
Tulo ndi malingaliro: matsenga a mahomoni
Sindinagone usiku ndikuwononga tsiku lonse! Wodziwika bwino? Mukapanda kugona mokwanira, kupsa mtima, mphwayi ndi kukhumudwa kumangokhalira tsiku lonse. Kapena nthawi yozizira ikafika, "timagwa mu hibernation" - zochita zimatsika, timagonja kwambiri ndi nkhawa, timagona kwambiri.
Kudalira kwa kugona ndi kusinthasintha kumawonekera kwa ife pamlingo wachilengedwe. Koma bwanji ngati tikunena kuti chifukwa cha chodabwitsa ichi ndi sayansi?
Hormone yatulo ya melatonin, monga tanenera kale, imayang'anira kayendedwe ka thupi ka thupi ndipo kaphatikizidwe kake mwachindunji kumadalira kusintha kwa kuunikira - mdima wandiweyani, hormone yogwira ntchito kwambiri imapangidwa. Ndikofunika kuti mapangidwe ake amachokera ku hormone ina - serotonin, yomwe imayambitsa maganizo athu (imatchedwanso "hormone ya chisangalalo"). Zikuoneka kuti iwo sangakhale popanda wina ndi mzake! Ngati palibe serotonin yokwanira m'thupi, simugona bwino, chifukwa melatonin alibe kanthu kamene kamapangidwira, ndipo mosiyana - kuchuluka kwa melatonin kumalepheretsa kupanga serotonin ndi kuchepa kwa chidwi, ndipo maganizo anu akuipiraipira. Izi ndizo - kugwirizana pakati pa kugona ndi maganizo pa mlingo wa mankhwala!
Serotonin ndi melatonin ali ngati "yin ndi yang" pakati pa mahomoni - zochita zawo ndi zosiyana, koma wina sangakhalepo popanda wina. Ndipo lamulo lalikulu la kusinthasintha kogwirizana kwa kugona bwino komanso kugalamuka mosangalala ndi kuchuluka kwa mahomoni awa m'thupi.
kugona ndi kulemera
Ngati mukumva ngati mukudya kwambiri chifukwa cha kusowa tulo, ndinu. Izi zimatsimikiziridwa ndi kafukufuku wa sayansi ndipo, chofunika kwambiri, ndi mapangidwe a mahomoni a thupi.
Chowonadi ndi chakuti kugwiritsa ntchito mphamvu, kugona ndi chilakolako zimayendetsedwa ndi gawo limodzi la ubongo - hypothalamus. Kugona pang'ono kapena kusowa kwake kumawonjezera kupanga kwa "hormone yanjala" ghrelin ndikuchepetsa kuchuluka kwa leptin, yomwe imayambitsa kumva kukhuta. Chifukwa cha izi, kumverera kwa njala kumakula, chilakolako chimawonjezeka, ndipo kuchuluka kwa chakudya chodyedwa kumakhala kovuta kwambiri kulamulira. Asayansi adasanthula zotsatira za maphunziro opitilira 10 ndipo adapeza kuti kusowa tulo kumatsatiridwa ndi kudya kwambiri ndi pafupifupi 385 kilocalories. Zoonadi, chiwerengerocho sichiri chokhwima, koma ndi kugona kosalekeza, chiwerengerocho chimakhala chochititsa chidwi.
Phytotherapy kugona
Zoyenera kuchita ngati mukukumana ndi vuto la kusowa tulo kapena kugona kosakhazikika?
Palibe "mapiritsi amatsenga" kuti athetse vutoli, choncho aliyense amasankha yekha "wothandizira" woyenera. Padziko lonse lapansi, zothandizira kugona zingagawidwe kukhala mankhwala kapena mankhwala azitsamba. Pamapeto pake, tiyi wa zitsamba ndi otchuka kwambiri. Kukonzekera kwa zitsamba, mosiyana ndi mankhwala opangira mankhwala, sikuyambitsa kudalira ndi kuledzera kwa wodwalayo. Mankhwala azitsamba okhala ndi mphamvu zochepetsera zoziziritsa kukhosi amathandizira kuchepetsa nkhawa, kukwiya, komanso kulimbikitsa kugona bwino komanso kugona kwambiri. Kuphatikiza apo, mutha kutenga zinthu zopangidwa ndi mbewu mkati - tiyi, ma decoctions, infusions, ndikuzigwiritsa ntchito kunja - ngati malo osambira onunkhira.
Zomera zouma, zipatso, ma rhizomes amapatsidwa unyinji wa zinthu zothandiza, mafuta ofunikira, alkaloids, mavitamini, ma micro and macroelements. Pafupifupi aliyense akhoza kupanga tiyi, kupatula anthu omwe akuvutika ndi tsankho.
Zitsamba zambiri zatsimikiziridwa kuti zimagwira ntchito. Anthu akudwala matenda tulo, amene anatenga kukonzekera zomera kuti normalize tulo, anati kwambiri kuchepa kunja kukondoweza, kuthetsa tulo masana, ndi normalization wa tulo usiku.
Ndi zitsamba ziti zomwe zimalimbikitsa kugona bwino komanso kugona bwino?
Valerian. Chomerachi chakhala chikugwiritsidwa ntchito kuyambira kale kuti chikhazikitse dongosolo lamanjenje. Lili ndi isovaleric acid, komanso alkaloids valerine ndi hatinine. Onse pamodzi ali ndi mphamvu yochepetsetsa yochepetsetsa. Choncho, valerian muzu ntchito kuthetsa mutu, mutu waching`alang`ala, kusowa tulo, spasms ndi neuroses.
Hop. Ma inflorescence okhala ndi lupulin amagwiritsidwa ntchito. Ili ndi mphamvu yokhazikika komanso yotsitsimutsa pakatikati pa mitsempha, komanso imapangitsa kugona bwino.
Oregano. Chomeracho chili ndi flavonoids ndi mafuta ofunikira, omwe ali ndi antispasmodic, antiarrhythmic ndi hypnotic effect. Chakumwa cha Oregano chili ndi zokometsera komanso fungo lachilendo.
Melisa. Chomera china chothandiza, masamba omwe ali ndi linalol. Mankhwalawa amakhala odekha, omasuka komanso opatsa mphamvu. Chifukwa chake, tiyi amakonzedwa kuchokera ku mankhwala a mandimu kuti atsitsimutse ndikutsitsimutsa thupi.
Motherwort. A wofatsa hypnotic zotsatira zimatheka chifukwa cha kukhalapo kwa stachidrine. Kugwiritsa ntchito motherwort kumathandizira kugona. Motherwort ntchito kusowa tulo, neurosis, maganizo, VVD, neurasthenia.
Ndikofunika kumvetsetsa kuti zotsatira za zitsamba ndizochepa, zowonjezereka, zodziwika bwino kumayendedwe achilengedwe a thupi. Amatha kutengedwa popanda kuvulaza kwa nthawi yayitali, ndipo ndi abwino kwa anthu omwe amatsatira zakudya zabwino.
Mukhoza kugula phytocollections kuchokera pa webusaiti ya wopanga "Altai Cedar"
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