Yuav kom peb lub neej noj qab nyob zoo, peb txhua tus xav txog peb yam tseem ceeb, puas yog? Lawv yog noj zaub mov zoo, tawm dag zog, thiab pw tsaug zog zoo. Tab sis feem ntau, txawm tias peb tham txog zaub mov thiab kev tawm dag zog, peb tsis xav txog kev pw tsaug zog ntau. Peb xav tias nws yog ib yam dab tsi uas peb ua thaum kawg ntawm hnub. Tab sis koj puas paub tias koj qhov kev pw tsaug zog zoo cuam tshuam rau koj txoj kev noj qab haus huv tag nrho, tshwj xeeb tshaj yog koj cov ntshav qab zib? Cia peb tham txog qhov no hnub no.
Vim li cas kev pw tsaug zog thiaj tseem ceeb ua luaj?
Hais yooj yim xwb, txoj kev uas koj pw tsaug zog ncaj qha cuam tshuam rau koj txoj kev pheej hmoo ntawm kev muaj kab mob. Xav txog seb, teeb meem pw tsaug zog tuaj yeem yog qhov ua rau muaj ntau yam kab mob loj, xws li kev rog dhau, kab mob plawv, thiab tshwj xeeb tshaj yog ntshav qab zib.
Peb paub tias kev noj zaub mov tsis zoo thiab tsis tawm dag zog ua rau muaj kab mob. Tab sis ntau tus neeg tseem tsis paub txog qhov cuam tshuam ntawm kev pw tsaug zog rau peb txoj kev noj qab haus huv. Thaum peb pw tsaug zog peb lub cev kho nws tus kheej, sib npaug cov tshuaj hormones, thiab tshem tawm cov tshuaj lom uas tau khaws cia thoob plaws hnub. Yog li thaum cov txheej txheem no raug cuam tshuam, tag nrho lub cev pib ua haujlwm tsis zoo.
Nco ntsoov tias, kev pw tsaug zog tsis yog ib yam khoom kim heev. Nws yog qhov tseem ceeb rau koj txoj kev noj qab haus huv.
Kev sib raug zoo ntawm cov ntshav qab zib thiab kev pw tsaug zog yog dab tsi?
Txoj kev sib raug zoo no zoo kawg nkaus li. Cia peb saib seb qhov no mus li cas.
Peb lub cev lub moos ntuj
Peb lub cev ua haujlwm zoo li lub moos zoo kawg nkaus. Hauv kev kho mob, peb hu qhov no ua lub voj voog circadian . Raws li lub moos no, txawm tias peb tsaug zog lossis tsis tsaug zog, peb cov ntshav qab zib nce me ntsis thaum hmo ntuj. Qhov no yog qhov ib txwm muaj. Rau ib tus neeg noj qab haus huv, qhov no tsis ua rau muaj teeb meem. Vim tias peb lub cev paub yuav tswj nws li cas.
Qhov teeb meem pib qhov twg?
Tiamsis qhov teeb meem pib thaum peb tsis tsaug zog txaus. Yog tias koj tsis tau pw tsaug zog txaus, uas txhais tau tias koj tsis tau pw tsaug zog tsawg kawg yog 7-8 teev hauv ib hnub, qee qhov kev hloov pauv loj pib tshwm sim hauv koj lub cev.
Qhov tseem ceeb tshaj plaws yog thaum peb tsis tsaug zog, cov tshuaj insulin hauv peb lub cev yuav tsis ua haujlwm tau zoo. Insulin yog qhov uas pab cov suab thaj (glucose) hauv peb cov ntshav nkag mus rau hauv cov hlwb thiab ua kom muaj zog. Nws zoo li tus yuam sij. Yog li thaum peb tsis tsaug zog, tus yuam sij no yuav tsis qhib tau lub qhov rooj. Peb hu qhov no ua kev tsis kam insulin .
Yog li ntawd, yuav ua li cas thaum insulin tsis ua haujlwm zoo? Cov piam thaj hauv cov ntshav tsis tuaj yeem nkag mus rau hauv cov hlwb thiab hloov chaw sib sau ua ke hauv cov ntshav. Qhov tshwm sim yog tias cov piam thaj hauv cov ntshav nce siab tsis tsim nyog. Qhov no yog qhov ua rau muaj ntshav qab zib hom 2 .
Tsis tas li ntawd xwb, kev tshawb fawb tau pom tias cov neeg uas muaj teeb meem pw tsaug zog xws li obstructive sleep apnea, uas cuam tshuam nrog kev pw tsaug zog snoring, muaj feem ntau dua los ntawm kev mob ntshav qab zib hom 2.
| Kev pw tsaug zog | Muaj dab tsi tshwm sim rau cov ntshav qab zib? |
|---|---|
| Txaus lawm, pw tsaug zog zoo | Lub cev cov tshuaj insulin ua haujlwm zoo, ua kom cov ntshav qab zib nyob ruaj khov thiab noj qab nyob zoo. |
| Pw tsaug zog tsawg dua lossis tsis tsaug zog zoo | Kev tsis kam insulin tshwm sim. Cov piam thaj hauv cov ntshav nce siab. Kev pheej hmoo ntawm kev mob ntshav qab zib nce ntxiv. |
Qhov no puas tau muaj pov thawj los ntawm kev tshawb fawb?
Yog, tau kawg li. Ib txoj kev tshawb fawb txog qhov teeb meem no pom muaj qee yam tseem ceeb heev. Ntawd yog, lub sijhawm peb pw tsaug zog thiab qhov zoo ntawm peb txoj kev pw tsaug zog muaj feem cuam tshuam loj rau peb lub hlwb thiab lub cev siv cov piam thaj li cas, uas yog qab zib.
Txoj kev tshawb fawb no pom tias thaum peb tsis tau pw tsaug zog txaus, uas yog, thaum peb tsis tau pw tsaug zog txaus, muaj kev hloov pauv loj heev ntawm cov piam thaj hauv cov ntshav thiab kev tso tawm insulin. Qhov no txhais tau tias kev cuam tshuam peb cov qauv pw tsaug zog ib txwm cuam tshuam tag nrho peb txoj kev tswj cov piam thaj hauv cov ntshav.
Yog li ntawd, kuv yuav tsum ua li cas?
Zoo, tam sim no koj nkag siab tias kev pw tsaug zog tseem ceeb npaum li cas. Yog li peb yuav ua li cas thiaj tau txais kev pw tsaug zog zoo thiab ruaj khov? Nov yog qee cov lus qhia yooj yim:
- Mus pw rau lub sijhawm tsis tu ncua: Ua kom muaj tus cwj pwm mus pw thiab sawv tib lub sijhawm txhua hnub. Sim ua raws li txoj kev cai no, txawm tias hnub so. Qhov no yuav pab koj lub moos lub cev (circadian rhythm) ua haujlwm kom raug.
- Kho koj qhov chaw pw tsaug zog: Khaws koj chav pw kom tsaus ntuj, ntsiag to, thiab txias. Tej yam xws li suab nrov thiab lub teeb tuaj yeem cuam tshuam kev pw tsaug zog.
- Tsum tsis txhob saib TV thiab xov tooj ua ntej yuav mus pw:Lub teeb xiav ntawm cov khoom siv no ua rau koj lub hlwb qhia tias "nws tseem nyob nruab hnub, nyob twj ywm." Qhov no txo qhov kev tsim cov tshuaj hormones pw tsaug zog (melatonin). Tsum tsis txhob siv cov no tsawg kawg yog ib teev ua ntej mus pw.
- Tsis txhob noj mov hnyav thaum hmo ntuj: Tsis txhob noj mov hnyav ze rau lub sijhawm pw. Tsis tas li ntawd, txwv koj cov dej haus uas muaj caffeine xws li tshuaj yej thiab kas fes tom qab 4 teev tsaus ntuj.
- Kev Ua Si: Kev ua si thaum nruab hnub tuaj yeem pab koj pw tsaug zog zoo dua thaum hmo ntuj. Tab sis tsis txhob ua si hnyav ze rau lub sijhawm pw, uas txhais tau tias tsis pub dhau 2-3 teev.
- So koj lub siab: Ua kom koj lub siab tus los ntawm kev ua ib yam dab tsi so ua ntej mus pw, xws li nyeem phau ntawv, mloog nkauj, lossis xav.
Kuv puas yuav tsum mus ntsib kws kho mob?
Yog tias koj tau muaj teeb meem pw tsaug zog ntev lawm, piv txwv li, yog tias koj tsis tuaj yeem tsaug zog thaum hmo ntuj, yog tias koj sawv ntau zaus, yog tias koj tsaug zog ntau dhau thaum nruab hnub, lossis yog tias muaj ib tug neeg qhia koj tias koj pw tsaug zog ntau, nco ntsoov mus ntsib koj tus kws kho mob kom tau lus qhia.
Yog koj twb muaj mob ntshav qab zib lawm, nws yog ib qho tseem ceeb heev uas yuav tsum saib xyuas koj txoj kev pw tsaug zog. Koj cov teeb meem pw tsaug zog tuaj yeem cuam tshuam ncaj qha rau koj txoj kev tswj cov ntshav qab zib, yog li ntawd, qhib siab txog qhov no nrog koj tus kws kho mob. Tej zaum koj yuav muaj teeb meem pw tsaug zog uas kho tau.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Kev pw tsaug zog yog qhov tseem ceeb rau kev noj qab haus huv zoo. Nws tseem ceeb npaum li kev noj mov, kev haus dej, thiab kev tawm dag zog.
- Kev pw tsaug zog tsis txaus lossis kev pw tsaug zog tsis zoo tuaj yeem ua rau cov ntshav qab zib siab thiab tsis kam insulin.
- Yog tias qhov mob no txuas ntxiv mus, qhov kev pheej hmoo ntawm kev mob ntshav qab zib hom 2 yuav nce ntxiv.
- Yog tias koj muaj teeb meem pw tsaug zog ntev, tshwj xeeb tshaj yog tias koj kuj muaj ntshav qab zib, nws yog ib qho tseem ceeb heev uas yuav tsum tham nrog koj tus kws kho mob txog koj tus cwj pwm pw tsaug zog.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus