保健 - 第99期 - page 59

ਖ਼ᕚઞ॰
59
ٙ᐀ ܓ ݊60%～ 70%fґձ؆᎘ࠅ ബቇձ૶ᆎf
௰λᗫዱွᙂdකዱึҵՓɛ᜗˜ፆලЍ९™ٙ
ʱ ؤdϾೌ༺جՑଉᄴွेf
3. ̘ৰʔԄٙွे୦࿕ ʔ ࠅ ᆟցdʔࠅ ଢ଼ጐ˜ွ
ेව™dவࡈ වʔ̙ঐ˚ܝ ַ͜ڗ ွेࣛගԸᎵ
ᒔdʔࠅ೹ᗭɝွک ؂͜τेᖹf
ڭ൛ွेٙሯඎ
1. ွेࣛගࠅ ቇ຅ ွेʔԑո್Ϟ࢔dШɰʔ֝
ཀεfွेࣛගεˇቇ຅੬ΪɛϾମdɓছႩ މ
ϓϋɛӊ˚ွेࣛගᏐ މ7 ～9ʃࣛf߰ʔঐ੄ ڭ
ᗇӊ˂Ϟԑ੄ٙွेࣛගd אွ੻ʔଉd ܘ࢙׸
ኬ ߛ٭ߧeጟ҇षeːᛔषe৷АᏀeҵᝨसഃ
ਪᕚfШɰʔঐွ੻˄εdνӊ˂ွे൴ཀ10ࡈ
ʃࣛdˀᏐঐɢձːА၍̌ঐึ̈ତʔΝ೻ܓ ٙ
ɨࠥfϞਖ਼࢕Ⴉ މd൙ᄆွेλʔλdʔঐ˸ွ
ेࣛගٙεˇӔ֛dϾ ࠅ޶ွेഐ࿴݊щҁ዆d
຾ዝҁ዆ٙཀ೻dఱจբွेλሯඎf
2. Φ̈λွे ϞԬ࠮ي̙˸пेdϞԬ࠮ ۍيึ
ኬ ߧ ̰ेfϞпွे࠮ي νˬ̲eଉऎ௡e ࠰
ጼe໧ൃ ݞeΌ௥ᙢ̍ഃfˬ̲݊ طᐕ̰ेٙଣ
ซ࠮ يfΪމ ˬ̲బўඑձԪაdඑίွेʕᅹ
̙ˏৎွจfˬ̲ʕٙЍऄაd̙ ڮආွेԨԴ
ွे̋ଉf௡ذ ʕٙOmega-3ই ٴ აdၾҤҵᝨ
ϓ΅ϞᗳЧЪ͜d̙˸ሜືग़຾ෂኬdᄣ̋А૶
९ٙʱ ؤ ඎf࠰ ጼʕўϞЍऄაձၪ͛९B6 ٙ
ԄλԸ๕dᏍпɽ໘ႡிА૶९d໧ൃ ݞ ўᔮబ
ٙၪ͛९ CdᏍпႡிһεٙεˋᶶd٫ܝ ͵Ϟ
пွेf၁˥ʷΥي ɰϞпᄣ̋А૶९fွۃ ʔ
֝ٙ࠮يνդਥeዢ঩eৢഃfɧ٫ѩ̙Րዧɽ
໘d˿АᏀᄣ৷dː༪̋஺dʍᓔွेfွۃ Ꮠ
ˇΦପंٙ࠮يf
3. ቇ຅༶ਗϞू׵ွे ༶ਗঐ౤৷ွेሯඎd
Ϊ༶ਗึᅂᚤɛ᜗lzε၇ዧ९ٙପ͛dνlzਥ
㹻dlzਥ㹻݊ɓ၇ˢ෗ਥЪ͜ᒔ੶ٙᕄ᎑ي ሯd
ՈϞɓ֛ٙළेЪ͜fԐ༩݊ܘ λٙϞः༶ਗd
ွ ۃ ʔ֝ਂ˄ዧडٙ༶ਗdඛࢬ ڦ Ӊd͂˄฽
ࣃeದآ eਂਂ਄Ԓ዁݊ʔ፹ٙ፯኿f
4. ːઋ׳ᕦ׸ɝे ࠅွ੻λdϞࣛːଣᐑྤˢي
ଣᐑྤһࠠ ࠅ fఱ྾ ۃ ɓՑՇʃࣛ ڭ ܵːઋ׳
ᕦd৾˟ၡੵٙၚग़ݺਗdν؈ ɓࣛʔঐɝွd
ɰʔࠅ ˄ཀၡੵdࠅ නՉІ್dฏၡੵฏʔঐɝ
ွf̰ेԨʔ̙׊d̙׊ٙ݊࿁̰ेٙࢵᙰː
ଣfவ၇ːଣೌจʕఱᄣ̋əွेٙᏀɢdவᅵ
ɓԸˀϾһ࢙̋׸ˏৎ̰ेfሽίґɪʔࠅ ޶ཥ
ൖeʔࠅ ِ˓៽אipad d ڭᗇѢ ࠷੻ซွᙂࣛΎ
ɪґွᙂfһʔࠅ ਗʔਗఱ؂͜τेᖹdிϓ࿁
τेᖹٙԱ፠f
͍ᆽ؂͜τेᖹ
؂͜τेᖹ݊ ط ᐕ̰ेٙ˙ ج ʘɓfШɰϞ̴ٙ҅
ࠢ׌d͟׵̰ेٙࡡΪʔΝdӊ ࡈ ɛ࿁ᖹي ٙცࠅ
ɰʔɓᅵd݊щቇΥ؂͜d ܣ ᅵ؂͜dேᏐίਖ਼߅
ᔼܸ͛ٙኬɨආБd˸՟੻ᆽʲٙᐕࣖdᒒеᖹي
ٙʔԄˀᏐf࿁τेᖹٙ࿒ ܓ Ꮠ݊ʔԱ፠dɰʔર
͆f
Sleep & Health
Sleep is not just a passive rest but an essential and active process consisting of REM (rapid eye movement) and NREM (non-REM)
cycles occurring alternately every 90 minutes, with REM lasting for 20-30 minutes; NREM, 40-50 minutes and having these 4 phases:
1-2, for elimination of tiredness; 3-4, for body repair, e.g., gene repair; if such sleep cycles are disrupted, sleep quality suffers. Sleep
is for both the body and soul; also enhances immunity, growth and development, let alone cancer prevention. Cultivate good sleeping
habits: (1) Respect the natural sleep-wake biological clock (2) Ensure best comfort and darkness: lights inhibit production of the sleep
hormone melatonin (3) Don’t burn the mid-night oil. For best quality of sleep: (a) Have 7-9 hours of sleep with complete sleep cycles
for best health (b) Take milk: rich in calcium; milk and banana are rich in the sleep-inducing amino acid tryptophan that turns into a
sleep promoting hormone serotonin; avoid coffee, strong tea and alcohol (c) Appropriate exercises enhance endorphin production: a
sedative / pain killer (d) Relax: be not afraid of insomnia: the fear for insomnia is a worse stress than insomnia itself. Above all, use
sleeping pills sparingly and appropriately!