Ko ngā raruraru moe pēnei i te kore moe me te kore moe pai, ehara i te mea ka pā ki ngā āhuatanga kiri anake, engari he pānga nui anō hoki ki te hauora tinana me te kounga o te oranga. Hei whiwhi i te moe pai i te pō, ko ngā maimoatanga tuku iho e ahu mai ana i ngā rongoā whakamarie, engari ko te whakamahinga roa ka taea te arahi ki te whakawhirinaki ki ngā rongoā, ā, ka puta pea he raupapa o ngā pānga kino. Nā tēnei, ko te rongoā rama whero, he mea haumaru ake, kāore he rongoā, kāore hoki e uru ki roto, kua noho hei whiringa hou mō te nuinga o te tangata hei whakapai ake i te kounga o te moe.
E ai ki tētahi rangahau a te tīma a Zhao Jiexiu, te kaiwhakahaere o te Institute of Sports Science of the General Administration of Sports of China, i whakapai ake te pānga o te rama whero ki te tinana katoa mō ngā rā 14 i te moe, ngā taumata melatonin i roto i te toto, me te mahi manawanui o ngā kaitākaro poitūkohu wahine rangatira. Kua whakaputaina ngā hua o te rangahau ki te hautaka mātauranga ngaio hauora-hākinakina "Journal of Athletic Training".
Ka taea e te mārama whero te whakanui ake i ngā taumata melatonin
Ko te melatonin toto he homoni amine e tukuna ana e te repe pineal ka uru ki te tohanga toto. He maha ngā arotake rangahau kua whakaatu ka taea e ia te whakaatu i ngā manawataki circadian e kitea ana i runga i ngā āhuatanga o te mārama o waho.
Ina piki te kukū o te melatonin, ka pā ki ngā kaiwhakawhiwhi motuhake i roto i te roro, ka whakaoho i te raupapa o ngā tauhohenga ā-tinana, ka heke te whakaohooho o te pūnaha io, ā, ka taea e te tinana te uru ki te āhua whakangā, ka waihanga i ngā āhuatanga pai mō te moe, ā, ka āwhina i te pupuri i te haere tonu o te moe puta noa i te tukanga moe, ka whakaiti i te maha o ngā oho ake i te pō, ā, ka whakarite i te hohonu me te kounga o te moe.
I whakahaerehia e te tīma rangahau, i arahina e te Kaiwhakahaere, a Zhao Jiexiu, tētahi rangahau i whiwhi ai ngā kaiuru i te rongoā rama whero mō te 30 meneti i ia pō, mō ngā rā 14 karapīpiti. I kitea i roto i te whakamātautau he nui ake te whakapainga o ngā taumata melatonin i roto i te toto o ngā kaiuru i roto i te rōpū rongoā rama whero i te rōpū placebo. He rite ngā hua ki ngā pūrongo rangahau o mua, e tohu ana ka taea e te whakamārama rama whero te whakatairanga i te whakaputanga melatonin ki tētahi taumata, ā, he pai hoki mō te whakapai ake i te kounga o te moe.
He maha ngā tikanga whakahaere a te rama whero hei whakapai ake i ngā raruraru moe
Hei tāpiritanga, kua kitea e ngā rangahau he pānga anō tō te mārama whero ki te kore moe i puta mai i ngā mate pouri. I whakamahia e ngā kairangahau te rongoā hihi rama whero ki ngā kaumātua e pouri ana, ā, i kitea kua tino pai ake te kounga o te moe o ngā kaumātua, tae atu ki te poto o te wā moe me te iti ake o te oho ake i te pō. I taua wā anō, i whakaitihia hoki ngā tohu pouri, e kī ana he pānga pai pea tō te rongoā rama whero ki ngā kaumātua e pouri ana, e kore moe ana mā te whakahaere i ngā manawataki ā-tinana, i ngā neurotransmitters rānei.
Ehara i te mea koinā anake, kua kitea e te tohunga koiora rongonui a Sahin me ētahi atu, tera pea ka whakapai ake te mārama whero i te mahi a ngā mitochondria i roto i ngā pūtau roro, ka nui ake te kaha mō te mahi a te roro, ka taea ai e te roro te mahi pai ake, ā, ka nui ake te whakapai ake i te mataara o ngā tāngata i te awatea, ka tere ake hoki te moe i te pō.
Hei whakarāpopototanga, he mea nui te whakamahinga o te rama whero hei whakahaere i te manawataki circadian, hei whakapai ake i te kounga o te moe, hei whakaiti i ngā tohumate hinengaro me te tinana e pā ana ki ngā mate moe.
He pai ngā Pod Hauora MERICAN mō te whakatairanga i te moe
Ka taea e te whare hauora o Amerika te whakamahi i te rama whero hei rongoā, me te whakakotahitanga o ngā momo whitiki motuhake, te whakaputa i ngā pānga koiora ki te kiri o te tinana katoa. He pai tēnei pānga koiora ki te whakatairanga i te rere o te toto i roto i te roro, e tautoko ana i ngā mahi a te roro pērā i te hanga o ngā neurotransmitters, ā, ka whakaū ake i te manawataki huna o te melatonin, ā, i te wā kotahi ka āwhina ki te whakaiti i te huna o te cortisol, te whakaiti i te urupare ahotea o te tinana, ā, ka whakahokia te karaka koiora ki te homeostasis, me te whakahaere ā-kore i te pouri.
Hei whakamana i te whai huatanga o te rama whero ki te whakapai ake i ngā raruraru moe, i whiriwhiria matapōkeretia e te Merican Light Energy Research Center me te tīma Tiamana, me ētahi whare wānanga, rangahau pūtaiao me ngā whare hauora, ētahi tāne me ētahi wāhine i waenga i te 20 ki te 58 tau te pakeke he raruraru moe me ngā whanonga hei kaupapa rangahau. I raro i te arataki a te oranga hauora, i tāpirihia rātou ki te MERICAN Health Cabin hei whakaora rama whaiaro auau.
I muri i te 3 marama o te whakamātao i roto i te whare hauora mō te 30 meneti, i whakaatuhia e ngā hua kua tino heke ngā kaute a ngā kaiwhakamātautau i runga i te Athens Insomnia Scale (AIS) me te Pittsburgh Sleep Quality Index (PSQI). I kī ngā kaiwhakamātautau kua hou ake ō rātou hinengaro i te awatea, kua tino heke te hiamoe, ā, kua ngāwari ake te moe i te pō. He pumau, he marino te tukanga moe katoa, ā, kua tino pai ake te āhua o ō rātou kiri.
Hei whakamutunga, he hononga tata hoki te moe pai ki ētahi atu momo oranga hauora pērā i te kai me te whakakori tinana. Ahakoa te tikanga e whiriwhiria ana e koe hei whakapai ake i tō moe, me whai koe i ngā mātāpono o te hauora, me te whakapai haere i tō moe. Ko taku tumanako ka taea e te katoa te moe pai, ā, ka pai te tinana!