Menene barci kiwon lafiya? Barci kiwon lafiya na makarantan nasare yara

Abin da dokoki dole ne a bi zuwa yamma zuwa gado ya zama da sauki da kuma halitta taron? Yadda za a sa wani yaro ba tare da kukan da hawaye? Yadda sauyawa zuwa hantsi, aiki da kuma zaman lafiya dare ta sauran? Duk wadannan tambayoyi zai amsa dacewa reshe na magani - barci kiwon lafiya.

A definition

Menene barci kiwon lafiya? Wannan shi ne wani yanki na magani da cewa shi ne alhakin da ci gaban ayyuka domin daidaita barci, kazalika da nazarin tasirin da yanayi a kan kiwon lafiya da kuma na halitta biorhythms. Matsaloli alaka da wuya yamma barci, nighttime awakenings kwatsam, mai tsanani sãfiya, da kiyayewa da makamashi da kuma kada ɗanɗanonta ya gushe a ko'ina cikin yini, koma zuwa wannan sashe na magani. Barci kiwon lafiya nazarin mutum halaye, da safe da maraice ibada, wani ayyuka da cewa su taimake shi barci warai da kuma salama, wato, duk daga cikin abubuwan da influencing da aiwatar da wata al'ada dare ta barci.

Akwai hudu babban aka gyara cewa shafar ingancin barci:

- Age.

- Circadian kari.

- Stressoobrazuyuschie dalilai.

- Reaction da kuma zamantakewa jamiái (nicotine, maganin kafeyin, barasa).

shekaru

Big rawa a barci matsalolin wasa shekaru. Yawancin lokaci da biyar shekaru goma daga m nocturnal awakenings zama sananne, saboda a tsawon shekaru, da mafarki ne mafi waje. A mafi akai-akai katse dare ta barci a mutum, da mafi kusantar da cewa a cikin safe zai tashi daga gado listless kuma gaji. A mita na kwatsam tada kuma ya rinjayi wasu dalilai da suka haddasa kara kuzari na juyayi tsarin. Alal misali, yin amfani da giya kawai kafin je barci zai iya sa buguwan giya na dare. A tsawon shekaru, barci kiwon lafiya an ƙara zama da muhimmanci ga mutum.

diurnal launi

Duk da mu ikon rayuwa shi ne batun da ashirin da hudu hour sake zagayowar. Abin da zance ne, a wani lokaci na rana wani mutum ne a hannun Morpheus. A mafi barga size da kuma ta circadian kari, da zurfi da kuma mafi m barci. Halitta biorhythms za a iya lalace ta da wani yawan dalilan: a kullum rurumi, wani canji a cikin saba ɓata lokaci zuwa dare ta sauran, wasan motsa jiki, rashin kariya daga haske. Wannan wani zaɓi kuma an hade tare da mararraba lokacin da zones a lokacin tafiya, dogon hasken rana hours da wani tashin a kwamfuta kawai kafin barci.

Stressoobrazuyuschie dalilai

Sources na danniya iya zama dalilai mabambanta. Alal misali, lokacin da bayarwa na rahotanni da ayyukan, da matsaloli a wurin aiki, iyali da matsaloli, jarrabawa. Duk wadannan yau da kullum da matsaloli iya ta da sauran da kuma barci. Don kubuta daga wadannan matsaloli, ba shakka, yana daukan lokaci - akwai kawai babu sauran hanyoyi. Idan mutum ya yi amfani da aiki har sai da dare kuma yana da wata al'ada na nan da nan kafin yin barci tunani game da abubuwan da suka faru na rana, ya kawai ba zai iya nan da nan zuwa dace sauran.

Barci kiwon lafiya ya shafi ci gaban da al'ada na barci, mutum domin kowane mutum. Wannan takamaiman jerin matakai, wanda sauya da aiki yanayin daga jiki na wakefulness a Jihar shakatawa da kuma sauran. Wani taimaka Tattara bayanan jerin da tara a kowace rana na korau da kuma hanyoyin da za a yi aiki tare da su. Wani - mai dumi wanka ko rabin-hour karanta wani ban sha'awa littafin, wani - sauraron ka fi so wažožin kiša. Universal bayani ga dukkan ba ya wanzu. Daya yanki na shawara: al'ada na yin kwanta barci, wani mutum ya kamata ba gaba da lura da lokaci. Wannan zai ji haushi da cũtar. Yana da kyau ga mai lokaci zuwa cire haɗin daga latsa damuwa da kuma ba da kanka a 'yan lokacin da serene da natsuwa.

Tanadi sojojin na al'amarin

Abubuwa m a cikin al'umma, kamar maganin kafeyin, nicotine da barasa iya yi a kan wani mutum mafi tasiri fiye da ya ke tunani. Alal misali, nicotine an riƙe a cikin jiki domin game da goma sha huɗu hours, shi rage tsawon na barci kuma qara da alama na nighttime awakenings. Caffeine yana da guda effects a jiki, amma a kananan allurai da shi calms da juyayi tsarin da kuma a cikin manyan - kan. Barasa iya da farko barci, amma daga baya da shi zai iya samar da wani sosai m mafarkai, sweating da kuma ciwon kai. Duk wannan zai shafi ingancin da tsawon wani dare ta sauran.

Barci, da darajar

Barci kiwon lafiya yana da muhimmanci ga rayuwar wani mutum. Saboda unsatisfactory ingancin ko yawa na barci yana iya jawo babbar matsalar lafiya, duka biyu short da kuma dogon lokaci. M hutu iya adversely shafi alertness da kuma yawan aiki.

Ya kamata a rage al'ada duration na barci for rabin awa - da kuma matakin da mutum kula zai fada ta game da na uku. Kullum sleepiness muhimmanci impairs ƙwaƙwalwar, cikin ikon tunani da kuma yin yanke shawara, qara da alama na rauni a wuraren aiki. Dogon lokacin da rashin barci saboda barci apnea (lõkacin fatara daga numfashi) sau da yawa take kaiwa zuwa tsanani kiwon lafiya matsalolin: bugun jini, ciwon zuciya, hauhawar jini.

Dokokin na barci kiwon lafiya

- Cin, kallon talabijin da kuma fito na fito kamata ba faru a gado. In ba haka ba, jikin zai daina yin shirki da gado tare da wani wuri shakata da kuma barci.

- A wuri na dare ta sauran ya zama kamar dace da dadi. A dakin da zazzabi dole ne wuce 24 ° C da kuma zama m fiye 13 ° C. Rarar haske da dare amo dole ne a rage girmanta.

- Wajibi ne a ware da yiwuwar na sha takwas bayan karfe da yamma. M abincin dare kafin je barci iya halakarwa da mafarki, yayin da wani haske abun ciye-ciye, a akasin haka, ƙara da alama na cikakken dare ta sauran. Don stave kashe yunwa kafin je barci mafi alhẽri ga ci madara ko wani carbohydrate-dauke da abinci. Milk yana dauke da amino acid L-tryptophan inganta sauki barci. Barci kiwon lafiya na bukatar da wadannan: idan wani mutum ba zai iya barci a kan komai a ciki, shi ne mafi alhẽri sha gilashin madara da low-mai crackers.

- Mutanen da suke fuskantar mai kaifi fashe da makamashi bayan motsa jiki, shi ba da shawarar a gudanar da wani kwanta barci. Tsawo motsa jiki ne mafi kyau da za a shirya domin safe ko da rana. Regular jiki aiki, musamman a guje, aerobics da kuma tafiya, inganta barci quality.

- Stay dabbobi a cikin gado na iya zama wani dalili na m awakenings a wani m hour. Idan zai yiwu, ya kamata samar da raba soyayya dabbobi, babu kasa dumi da kuma jin dadi wuri barci.

yara barci

Duk na sama sharudda nema daidai ga yara da kuma manya. Duk da haka, kiwon lafiya barci yaro yana da wasu na musamman fasali. Daga cikin daidai rabo daga barci da kuma wakefulness a cikin yaro yanayin dogara a kan tunani da jiki ci gaba, da samuwar magana basira da kuma kyakkyawan - cikakken shiri domin makaranta.

A yara, yana da muhimmanci sosai don samun isasshen barci. Kids uku - watanni shida nuna semnadtsatichasovoy barci. A tsawon lokaci, tsawon lokaci na dare, kazalika da mita na rana barci ne hankali rage. Yara uku zuwa shekara hudu da aka ba a kan dare ta sauran 10-10.5 sa'o'i a rana - 2 hours. Preschoolers biyar ko shida da shekaru na rana barci an rage wa 1.5 hours, tsowon lokacin da dare ya zauna canzawa. The boys sauri kafa sharadi reflexes fada barci. Wannan yana nufin cewa halittar al'ada kwanta barci yana da muhimmanci musamman a yara. A wasu jerin matakai: wanka da brushing hakora, karanta ban sha'awa littattafai, mahaifiyata sumba a kan dare zai sanya yaro miƙa mulki daga aiki wakefulness natsu sauki da kuma halitta. Barci kiwon lafiya na yara na makarantan nasare shekaru presupposes da wanzuwar wani raba gado, quite fili da kuma dadi ga dare. Batutuwa da hali a lokacin barci - dogon tsaya a cikin wannan wuri (alal misali, kawai a gefen dama) zai iya kai ga nakasar da kashin baya, kirji da kwanyar. Wajibi ne a sanya ido kan ingancin kwanciya. Bags dole ne na kananan size (30h30sm) Ya sanya daga mai taushi alkalami ko fluff. Mai hygienic fillers for kyãwãwa - Gashi kuma tẽku ciyawa.

ƙarshe

Saboda haka, kiwon lafiya na barci da kuma wakefulness - shi ne daya daga cikin key abubuwa muhimmi da walwala da kuma kiwon lafiya mai kyau. By wadannan sama dokoki, za ka ji wani karuwa ƙarfi ne, kuma kiwon lafiya. By wani shawarwari bukatar zama zabe, don haka sau da yawa saurare jikinka da zabi abin da yake daidai a gare ku.