Koj tus menyuam puas tau pw tsaug zog txaus? (Menyuam Pw Tsaug Zog) Cia peb tham txog qhov no!

Niaj hnub no peb yuav tham txog ib yam dab tsi uas tseem ceeb heev rau txhua tus neeg hauv peb lub tsev, txij li cov me nyuam mus txog rau cov laus. Ntawd yog kev pw tsaug zog. Tej zaum koj yuav xav tias, 'Ah, kev pw tsaug zog, qhov teeb meem loj txog nws yog dab tsi?' Tab sis, koj paub, kev pw tsaug zog zoo yog qhov tseem ceeb rau peb cov menyuam kom loj hlob zoo, kawm, thiab zoo siab . Qhov tseeb, kev pw tsaug zog zoo li cov khoom noj khoom haus tseem ceeb rau peb cov menyuam txoj kev noj qab haus huv.

Vim li cas kev pw tsaug zog thiaj li tseem ceeb rau peb cov menyuam yaus?

Xav txog nws, qhov kev pw tsaug zog no tsis yog tsuas yog kaw koj ob lub qhov muag xwb. Muaj qee yam loj tshwm sim sab hauv.

1. Rau kev loj hlob ntawm lub cev thiab lub zog

Peb cov menyuam lub cev tsim cov 'hormone loj hlob ' ntau tshaj plaws thaum lawv pw tsaug zog. Cov tshuaj hormone no tseem ceeb heev rau cov menyuam kom loj hlob siab dua, txhim kho cov leeg nqaij, tsim cov hlwb tshiab, thiab kho cov qhov txhab. Yog li, txoj haujlwm no ua tiav zoo thaum lawv tau pw tsaug zog zoo hmo ntuj.

2. Rau kev loj hlob ntawm lub hlwb thiab kev kawm

Ob peb xyoos thawj zaug ntawm tus menyuam lub neej yog lub sijhawm uas lub hlwb loj hlob sai. Tej yam tshiab uas peb kawm, pom, thiab hnov ​​thoob plaws hnub puav leej khaws cia rau hauv lub hlwb, ib yam li tej yam raug "khawb cia" rau hauv lub khoos phis tawj 'hard drive' , thaum peb pw tsaug zog. Tsis yog li ntawd xwb, kev pw tsaug zog zoo hmo ntuj pab peb tsom ntsoov, daws teeb meem, thiab xav txog tej yam tshiab. Qhov no kuj muaj feem cuam tshuam loj heev rau kev ua haujlwm hauv tsev kawm ntawv zoo .

3. Tswj koj txoj kev xav thiab nyob kaj siab lug

Saib koj tus kheej seb koj tus menyuam zoo siab, mloog zoo, thiab luag ntxhi npaum li cas thaum lawv tau pw tsaug zog zoo. Yog tias lawv tsis tau pw tsaug zog txaus , lawv yuav chim siab, quaj ntau zaus, thiab tsis so . Kev pw tsaug zog zoo kuj yog ib qho kev txhawb nqa zoo rau tus menyuam txoj kev noj qab haus huv ntawm lub hlwb.

4. Tiv thaiv koj tus kheej ntawm cov kab mob

Peb lub cev muaj ib yam dab tsi hu ua lub cev tiv thaiv kab mob . Qhov no yog yam uas tiv thaiv peb los ntawm kev tawm tsam cov kab mob uas ua rau muaj kab mob. Lub cev no muaj zog dua thaum peb pw tsaug zog. Yog li, cov menyuam yaus uas pw tsaug zog zoo yuav tsis tshua muaj mob, thiab yog tias lawv ua li ntawd, lawv yuav rov zoo sai dua.

Cov menyuam yaus xav tau pw tsaug zog npaum li cas raws li hnub nyoog?

Tam sim no cia peb saib seb cov menyuam yaus ntawm txhua lub hnub nyoog xav tau pw tsaug zog ntau npaum li cas hauv ib hnub. Qhov no tsuas yog ib lub tswv yim xwb, qee tus menyuam yuav xav tau pw tsaug zog ntau dua lossis tsawg dua li no. Tab sis cov lus qhia dav dav yog raws li nram no:

• Cov menyuam mos (0-3 lub hlis): Kwv yees li 14-17 teev hauv ib hnub (qhov no tsis yog kev pw tsaug zog tas mus li, tab sis kev pw tsaug zog tsis tu ncua).
• Cov menyuam mos 4-12 lub hlis: Kwv yees li 12-16 teev hauv ib hnub (qhov no suav nrog kwv yees li 2-3 zaug pw tsaug zog thaum nruab hnub).
• Cov menyuam yaus hnub nyoog 1-2 xyoos: Kwv yees li 11-14 teev hauv ib hnub (nrog rau kev pw tsaug zog ib zaug thaum nruab hnub).
• Cov menyuam kawm ntawv preschool hnub nyoog 3-5 xyoos:Kwv yees li 10-13 teev hauv ib hnub (muaj ntau tus neeg txo lossis tsum tsis txhob pw thaum nruab hnub thaum muaj hnub nyoog li no).
• Cov menyuam kawm ntawv hnub nyoog 6-12 xyoos: Kwv yees li 9-12 teev hauv ib hnub.
• Cov tub hluas ntxhais hluas (hnub nyoog 13-18 xyoo): Kwv yees li 8-10 teev hauv ib hnub (thaum muaj hnub nyoog li no, kev ua haujlwm hauv tsev kawm ntawv, kev ua si nawv, thiab kev sib raug zoo feem ntau ua rau pw tsaug zog tsawg dua, tab sis qhov ntawd tsis zoo).

Qhov tseem ceeb tshaj plaws yog saib seb koj tus menyuam puas sawv los noj qab nyob zoo thiab tshiab thaum sawv ntxov, thiab seb lawv puas ua haujlwm tau yam tsis qaug zog thaum nruab hnub.

Kuv yuav paub li cas yog tias kuv tus menyuam tsis tau pw tsaug zog txaus?

Tej zaum peb yuav xav tias, 'Kuv tus menyuam pw tsaug zog zoo.' Tab sis muaj qee cov cim qhia tias nws tsis tau pw tsaug zog txaus. Xyuas seb koj tus menyuam puas muaj cov no thiab:

• Nws nyuaj heev rau sawv thaum sawv ntxov, thiab txawm tias thaum kuv sawv los, kuv tseem xav tias tsaug zog thiab tub nkeeg .
• Kuv ib txwm xav tias nkees thiab tsis muaj sia nyob thaum nruab hnub.
• Nws nyuaj rau tsom ntsoov rau kev ua haujlwm hauv tsev kawm ntawv thiab kev ua si, thiab cov xib fwb hais tias, "Tus menyuam pw tsaug zog hauv chav kawm."
• Kuv npau taws sai dua li yav dhau los, kuv ntxhov siab, kuv quaj tsis muaj laj thawj , thiab kuv npau taws rau tej yam me me.
• Muaj ib txhia menyuam yaus ua haujlwm ntau dhau thaum lawv tsis tau pw tsaug zog txaus, tsis tuaj yeem nyob ib qho chaw, thiab nyob tsis taus pa ntau.
• Piv txwv li, thaum nruab hnub, thaum caij tsheb lossis saib TV, kuv tsaug zog tau .
• Kuv feem ntau yws txog mob taub hau , tshwj xeeb tshaj yog thaum tav su.
• Tej hauj lwm hauv tsev kawm ntawv poob qis , cov qib kawm poob qis.
• Muaj ntau yam kev tsis nco qab .
• Kuv mob me me ntau zaus .

Yog tias muaj ib lossis ntau yam ntawm cov tsos mob no tshwm sim, nws yuav txhais tau tias koj tus menyuam tsis tau pw tsaug zog txaus.

Yog koj tsis tau pw tsaug zog txaus, yuav ua li cas?

Tsis tau pw tsaug zog txaus tsis yog tsuas yog cuam tshuam rau ib tug me nyuam hnub xwb, tab sis kuj cuam tshuam rau lawv txoj kev noj qab haus huv mus sij hawm ntev. Hais yooj yim xwb:

Cov teebmeem tam sim ntawd:

• Teeb meem kev kawm, kev tsis nco qab.
• Txiav txim siab tsis zoo, chim sai.
• Teeb meem kev coj cwj pwm, kev ua phem ntau dhau, kev tsis mloog lus.
• Muaj feem yuav raug xwm txheej ntau ntxiv (piv txwv li ntog, khawb thaum ua si).
• Cov kab mob zoo li mob khaub thuas kis tau sai.

Cov teebmeem mus sij hawm ntev:

• Qhov kev pheej hmoo ntawm kev rog dhau heev nce ntxiv vim tias thaum peb tsis tau pw tsaug zog txaus, cov tshuaj hormones uas tswj peb txoj kev xav noj mov ('Ghrelin', 'Leptin') kuj hloov pauv, ua rau peb xav noj cov khoom qab zib thiab cov khoom noj uas muaj hmoov txhuv nplej siab ntau ntxiv.
• Muaj peev xwm yuav ntsib cov kab mob zoo li Type 2 Diabetes Mellitus yav tom ntej.
• Kab mob plawv thiabQhov kev pheej hmoo ntawm cov mob xws li ntshav siab yuav nce ntxiv.
• Ua rau muaj kev cuam tshuam ntau ntxiv rau cov teeb meem kev noj qab haus huv ntawm lub hlwb, xws li kev nyuaj siab thiab kev ntxhov siab .
• Kev loj hlob qeeb, tshwj xeeb yog tias koj tsis tau pw tsaug zog ntev.

Tej yam uas cov niam txiv ua tau los pab lawv tus menyuam pw tsaug zog zoo dua

Zoo, yog li peb yuav pab peb cov menyuam kom tau pw tsaug zog zoo li cas? Tsis txhob txhawj, muaj qee yam me me uas peb ua tau txhua hnub. Peb hu qhov no ua 'kev tu cev pw tsaug zog' .

• Teem sijhawm pw thiab sawv kom sib xws:
• Sim muab koj tus menyuam pw tib lub sijhawm txhua hnub thiab tsa nws sawv tib lub sijhawm thaum sawv ntxov. Tsis txhob hloov lub sijhawm no ntau dhau (qhov sib txawv ntau tshaj plaws yog ib teev) rau hnub kawm ntawv thiab hnub so . Qhov no yuav pab koj tus menyuam lub moos ua haujlwm tau zoo.
• Ua ib txoj kev so kom txaus ua ntej yuav mus pw. Qhov no yuav siv sijhawm li 20-30 feeb. Piv txwv li, ntxuav koj lub cev (zoo dua yog siv dej sov), txhuam koj cov hniav, hnav khaub ncaws hauv chav pw, nyeem phau ntawv (nrog koj tus menyuam), mloog ib zaj nkauj mos mos, lossis tham txog tej yam zoo uas tau tshwm sim thaum nruab hnub.
• Ib puag ncig pw tsaug zog zoo:
• Chav pw yuav tsum tsaus ntuj, ntsiag to, thiab txias me ntsis (tab sis tsis txhob txias). Yog tias tsim nyog, koj tuaj yeem siv cov ntaub thaiv qhov rais tuab.
• Lub txaj, lub txaj pw, thiab lub hauv ncoo yuav tsum xis nyob. Tsis txhob muab lub txaj pw rau koj tus menyuam ua qhov chaw ua si lossis rau txim. Qhia rau koj tus menyuam nkag siab tias lub txaj pw tsuas yog rau kev pw xwb .
• Txwv Lub Sijhawm Siv Screen:
• Tsum tsis txhob siv TV, khoos phis tawj, ntsiav tshuaj, thiab xov tooj tsawg kawg yog ib teev ua ntej yuav mus pw. Lub teeb xiav ntawm cov khoom siv no ua rau tsis muaj zog tsim cov tshuaj melatonin, uas yog ib yam tshuaj hormones uas pab peb tsaug zog. Zoo tshaj plaws yog khaws cov khoom siv hluav taws xob no kom deb ntawm chav pw.
• Ceev faj txog zaub mov thiab dej haus:
• Tsis txhob muab koj tus dev noj mov hnyav, khoom qab zib, chocolate, dej haus cola, kas fes, thiab tshuaj yej uas muaj caffeine ze rau lub sijhawm pw tsaug zog. Caffeine yog ib yam khoom ua rau lub cev ua haujlwm thiab tuaj yeem ncua kev pw tsaug zog.
• Tsis txhob cia koj tus menyuam mus pw thaum tshaib plab, tab sis nws kuj tsis yog lub tswv yim zoo kom cia lawv mus pw puv nkaus. Yog tias tsim nyog, koj tuaj yeem muab ib yam dab tsi rau lawv noj, xws li ib khob mis nyuj, li ib teev ua ntej mus pw.
• Cia lawv ua si thiab tawm dag zog zoo thaum nruab hnub:
• Ua si hnyav thaum nruab hnub thiab koom nrog kev ua ub ua no sab nraum zoov yuav pab koj pw tsaug zog zoo dua thaum hmo ntuj. Tab sis tsis txhob ua ub ua no hnyav lossis ua kom lub cev hnyav 2-3 teev ua ntej yuav mus pw. Kev ua ub ua no uas nyob ntsiag to yog qhov zoo tshaj plaws rau lub sijhawm ntawd.
• Pw tsaug zog:
• Cov menyuam yaus me me xav tau pw tsaug zog thaum nruab hnub. Tiam sis qhov ntawd yogKev pw tsaug zog lig thaum yav tsaus ntuj tuaj yeem cuam tshuam rau koj txoj kev pw tsaug zog thaum hmo ntuj. Yog tias koj muaj ib tug menyuam kawm ntawv preschool, sim pw tsaug zog thaum ntxov (piv txwv li ua ntej 1 teev tav su). Cov menyuam kawm ntawv feem ntau tsis xav tau pw tsaug zog.

Peb puas yuav ua si me ntsis?

Nco ntsoov, peb tau tham ua ntej lawm tias ib tug menyuam yaus hnub nyoog ntawm 6-12 xyoo xav tau qhov nruab nrab ntawm 9-12 teev ntawm kev pw tsaug zog. Xav txog, ib tug miv loj pw tsaug zog li 12-16 teev hauv ib hnub. Tom qab ntawd tus dev pw tsaug zog nruab nrab 10-14 teev. Qee cov tsiaj, piv txwv li , tus nas tsuag , tuaj yeem pw tsaug zog txog 20 teev hauv ib hnub! Yog li, tam sim no koj nkag siab tias rau kev txhim kho ntawm peb cov menyuam yaus lub hlwb thiab lub cev muaj zog, lawv kuj yuav tsum pw tsaug zog zoo li cov tsiaj no, puas yog? Nws yog peb lub luag haujlwm los pab lawv ua 'hnub qub pw tsaug zog' , uas yog, cov neeg uas tau txais txiaj ntsig ntau tshaj plaws ntawm lawv txoj kev pw tsaug zog.

Koj puas muaj tej lub sij hawm uas koj yuav tsum mus ntsib kws kho mob?

Feem ntau, tej yam uas tau hais los saum toj no tuaj yeem pab koj tus menyuam pw tsaug zog zoo dua. Txawm li cas los xij, muaj qee kis uas koj yuav tsum nrhiav kev pab kho mob. Piv txwv li:

• Yog tias koj tau ua tag nrho cov no lawm thiab koj tus menyuam tseem muaj teeb meem pw tsaug zog, lossis yog tias lawv sawv ntau zaus thaum hmo ntuj (ob peb hnub hauv ib lub lim tiam, li ib hlis).
• Yog tias koj tus menyuam pw tsaug zog nrov nrov, zoo li nres ua pa thaum pw tsaug zog , lossis ua suab txawv txawv thaum ua pa, qhov no yuav yog ib qho cim ntawm tus mob hu ua pw tsaug zog apnea .
• Yog tias kev pw tsaug zog taug kev, kev npau suav phem ntau zaus, lossis kev ntshai thaum hmo ntuj tshwm sim ntau zaus thiab yog teeb meem rau tus menyuam lossis tsev neeg.
• Hais txog Restless Legs Syndrome, qhov tsis xis nyob txawv txawv hauv tus menyuam ob txhais ceg thaum lawv tsaug zog .
• Yog tias tsis tsaug zog txaus muaj kev cuam tshuam loj rau tus menyuam cov dej num txhua hnub thiab kev ua haujlwm hauv tsev kawm ntawv .

Yog koj muaj kev txhawj xeeb txog koj tus menyuam, qhov zoo tshaj plaws yog mus ntsib koj tus kws kho mob menyuam yaus ze tshaj plaws thiab tham nrog lawv. Tsis muaj dab tsi yuav txhawj txog, thiab feem ntau muaj cov kev daws teeb meem yooj yim lossis kev kho mob yog tias xav tau.

Cia peb nco ntsoov qhov no ...

Yog li, nws yuav zoo heev yog tias koj tuaj yeem nco qab ob peb yam tseem ceeb los ntawm qhov peb tau tham txog hnub no:

• Kev pw tsaug zog zoo yog qhov tseem ceeb rau menyuam yaus txoj kev loj hlob zoo, kev kawm, kev tswj hwm kev xav, thiab kev zoo siab. Nws tseem ceeb npaum li zaub mov thiab dej haus.
• Cov menyuam yaus uas muaj hnub nyoog sib txawv xav tau kev pw tsaug zog sib txawv. Xyuas kom koj tus menyuam tau txais kev pw tsaug zog kom raug rau lawv lub hnub nyoog.
• Kev ua neej nyob kaj siab lug thaum yuav mus pw, chav pw xis nyob, thiab nyob deb ntawm cov ntxaij vab tshaus ua ntej yuav mus pw yog cov txoj hauv kev zoo los pab koj pw tsaug zog zoo dua. Tej zaum yuav siv sijhawm me ntsis kom koj tau siv rau cov no, tab sis tsis txhob tso tseg.
• Yog koj muaj lus nug lossis kev tsis ntseeg txog kev pw tsaug zog ntawm koj tus menyuam, tsis txhob ntshai tham nrog kws kho mob .
• "Kev pw tsaug zog zoo yog khoom plig zoo tshaj plaws uas peb muab tau rau peb cov menyuam yaus. Nws muab lub zog rau lawv kom lawv muaj lub neej zoo siab thiab noj qab nyob zoo thoob plaws lawv lub neej. Yog li ntawd, cia peb txhua tus ua rau peb cov menyuam 'ua tus thawj coj pw tsaug zog'!"

Kev pw tsaug zog ntawm menyuam yaus, qhov tseem ceeb ntawm kev pw tsaug zog, cov lus qhia rau kev pw tsaug zog zoo, teeb meem pw tsaug zog, kev noj qab haus huv ntawm menyuam yaus, kev tu cev pw tsaug zog, kev pw tsaug zog ntawm menyuam yaus