{"id":14703,"date":"2021-01-25T18:06:36","date_gmt":"2021-01-25T17:06:36","guid":{"rendered":"https:\/\/www.speed-fit.hu\/?p=14703"},"modified":"2021-01-25T18:06:36","modified_gmt":"2021-01-25T17:06:36","slug":"edes-alom","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/edes-alom\/","title":{"rendered":"\u00c9des \u00e1lom"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:0px;--awb-padding-bottom:0px;--awb-padding-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-1 text-justify\"><p>Azt szokt\u00e1k mondani, hogy egy embernek \u00e1tlagosan napi nyolc \u00f3ra min\u0151s\u00e9gi alv\u00e1sra van sz\u00fcks\u00e9ge. De sz\u00e1mos egy\u00e9ni t\u00e9nyez\u0151 lehet, ami miatt ez az id\u0151tartam m\u00e9gsem lesz helyt\u00e1ll\u00f3.<\/p>\n<p><strong>Mennyi az annyi?<\/strong><\/p>\n<p>Azt gondolja, ennyi alv\u00e1s nem el\u00e9g? Vagy \u00e9ppen ellenkez\u0151leg: kevesebb pihen\u00e9s lenne komfortos, de bizonytalan, hogy nem \u00e1rt-e \u00f6nmag\u00e1nak? Nem csak arr\u00f3l van sz\u00f3, hogy esetleg id\u0151nk\u00e9nt f\u00e1radtabb lesz. Az alv\u00e1s \u00e9ppen olyan fontos az emberi szervezet sz\u00e1m\u00e1ra, mint az ev\u00e9s vagy az iv\u00e1s. B\u00e1r az \u00e9jszakai pihen\u00e9s alatt az anyagcsere lelassul, hiszen az energiafelt\u00f6lt\u00e9s a c\u00e9l, vannak folyamatok , amelyek felp\u00f6r\u00f6gnek. Ez az ideje az eml\u00e9kek\u00e9s a megszerzett inform\u00e1ci\u00f3k elrakt\u00e1roz\u00e1s\u00e1nak, az izmok \u00e9s sz\u00f6vetek regener\u00e1l\u00f3d\u00e1s\u00e1nak, \u00e9s sz\u00e1mos hormon termel\u00e9se is ekkor a legintenz\u00edvebb.<\/p>\n<p><strong>Mit tegyen, hogy jobban aludjon?<\/strong><\/p>\n<p><strong>1. l\u00e9p\u00e9s- Lefekv\u00e9si id\u0151 kalkul\u00e1l\u00e1sa<\/strong><\/p>\n<p>Egy \u00e1tlagos alv\u00e1si ciklus nagyj\u00e1b\u00f3l 90 percig tart, \u00e9s \u00e1ltal\u00e1ban 5 ilyen ciklus zajlik le \u00e9jszak\u00e1nk\u00e9nt. Ez 7,5 \u00f3r\u00e1t jelent. K\u00f6r\u00fclbel\u00fcl ennyire van sz\u00fcks\u00e9ge a szervezet\u00e9nek ahhoz, hogy minden folyamat v\u00e9gbemenjen. Egy\u00e9rtelm\u0171 jele a folyamatok sikeres lefuttat\u00e1s\u00e1nak, ha reggel mag\u00e1t\u00f3l \u00e9bred. Teh\u00e1t els\u0151 l\u00e9p\u00e9sk\u00e9nt az \u00e9bred\u00e9si id\u0151h\u00f6z k\u00e9pest sz\u00e1moljuk vissza 7,5 \u00f3r\u00e1t, \u00e9s ez az id\u0151pont legyen az, amikor l\u00f6vik a pizsit. Ekkor kezdje el a lefekv\u00e9si ritu\u00e1l\u00e9j\u00e1t: nyisson ablakot, k\u00f6zben igyon egy kis vizet, mosson fogast. K\u00f6zeledve ehhez az id\u0151ponthoz, ker\u00fclj\u00f6n minden alv\u00e1srombol\u00f3 tev\u00e9kenys\u00e9get, mint p\u00e9ld\u00e1ul a koffeinfogyaszt\u00e1s, k\u00f6z\u00f6ss\u00e9gi m\u00e9dia p\u00f6rget\u00e9se vagy a f\u00fcgg\u0151s\u00e9get okoz\u00f3 sorozatok n\u00e9z\u00e9se.<\/p>\n<p><strong>2. l\u00e9p\u00e9s- Pr\u00f3b\u00e1lja elhagyni az \u00e9breszt\u0151\u00f3r\u00e1t<\/strong><\/p>\n<p>A reggeli cs\u00f6rg\u00e9s hasznos eml\u00e9keztet\u0151 lehet arra, hogy ideje felkelnie. \u00c1m nem kellemes \u00e9breszt\u0151\u00f3r\u00e1ra \u00e9brednie. Lehets\u00e9ges, hogy \u00e9ppen egy REM-f\u00e1zisban van, amikor nem j\u00f3 \u00e9bredni. A legide\u00e1lisabb , ha az \u00f3ra jelz\u00e9se el\u0151tt m\u00e1r nagyj\u00e1b\u00f3l 15 perccel \u00e9bren van. Ha nem \u00e9bred fel mag\u00e1t\u00f3l, akkor kezdje el fokozatosan kor\u00e1bbra tolni a lefekv\u00e9si idej\u00e9t. Hetente vagy t\u00edznaponta 15 perccel kor\u00e1bbi id\u0151ponttal k\u00eds\u00e9rletezzen. Ha pedig \u00e9pp ellenkez\u0151leg, t\u00fal kor\u00e1n \u00e9bred, akkor ugyanezzel a m\u00f3dszerrel tegye k\u00e9s\u0151bbre a lefekv\u00e9si idej\u00e9t.<\/p>\n<p><strong>3. l\u00e9p\u00e9s- Jav\u00edtson alv\u00e1si hat\u00e9konys\u00e1g\u00e1n<\/strong><\/p>\n<p>Mostanra val\u00f3sz\u00edn\u0171leg megvan az, hogy mikor kell \u00e1gyba b\u00fajnia megfelel\u0151 mennyis\u00e9g\u0171 alv\u00e1shoz. \u00c1m az alv\u00e1s min\u0151s\u00e9g\u00e9re is mindenk\u00e9ppen oda kell figyelnie. F\u0151leg, ha d\u00e9lut\u00e1nonk\u00e9nt alig b\u00edrja nyitva tartani a szem\u00e9t. Minden \u00e9l\u0151l\u00e9nynek van egy bels\u0151 biol\u00f3giai \u00f3r\u00e1ja, ami nagyj\u00e1b\u00f3l 24 \u00f3r\u00e1s peri\u00f3dusokb\u00f3l \u00e1ll. Ennek sor\u00e1n biok\u00e9miai, fiziol\u00f3giai \u00e9s viselked\u00e9sbeli folyamatok mennek v\u00e9gbe, ami k\u00fcls\u0151 hat\u00e1sok is befoly\u00e1solnak. Ilyen p\u00e9ld\u00e1ul a napf\u00e9ny. Persze a cirkadi\u00e1nciklusnak van egy term\u00e9szetes m\u00e9lypontja d\u00e9lut\u00e1nonk\u00e9nt, de ha ezt alig b\u00edrja \u00e1tv\u00e9szelni, akkor az \u00e9jszakai alv\u00e1son m\u00e9g dolgozni kell.<\/p>\n<p>SPEEDFIT &#8211; Fitnesz Mindenkinek!<\/p>\n<p>Forr\u00e1s: dietaesfitnesz, netamin<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Azt szokt\u00e1k mondani, hogy egy embernek \u00e1tlagosan napi nyolc \u00f3ra min\u0151s\u00e9gi alv\u00e1sra van sz\u00fcks\u00e9ge. De sz\u00e1mos egy\u00e9ni t\u00e9nyez\u0151 lehet, ami miatt ez az id\u0151tartam m\u00e9gsem lesz helyt\u00e1ll\u00f3.<\/p>\n","protected":false},"author":1,"featured_media":14704,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00c9des \u00e1lom &#8211; SPEEDFIT<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.speed-fit.hu\/edes-alom\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c9des \u00e1lom &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Azt szokt\u00e1k mondani, hogy egy embernek \u00e1tlagosan napi nyolc \u00f3ra min\u0151s\u00e9gi alv\u00e1sra van sz\u00fcks\u00e9ge. 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