Iwe unoda kuti vashandi vako vave ivo vakanakisa shanduro pachavo pabasa.Atsvakiridzo inoratidza kuti kuita kuti kurara kuve chinhu chekutangazvibudirire. Kurara zvakakwana kunogona kuve nzira inoshanda yekusimudzira huwandu hwakawanda hwezvibereko zvebasa, kusanganisira kuita basa, hunhu hwakanaka, kuona mazano akanaka, uye hutungamiriri. Kana iwe uchida mhando dzakanakisa dzevashandi vako, unofanirwa kuda kuti vawane husiku huzere hwekurara kwemhando yepamusoro.
Zvinoita here kuve nemutengo wakaderera, nyore-kuita-kugadzirisa mhinduro yekusimudziravanhukubudirira nekuvandudza kurara kwevashandi?
Atsvakiridzo iri kuuya yakanangana nemubvunzo uyuinoitwa. Vatsvakurudziyakavakirwa patsvakiridzo yapfuura inoratidza kuti kupfeka magirazi anosefa mwenje weblue kunogona kubatsira vanhu kurara zvirinani. Zvikonzero zveizvi zvishoma zvehunyanzvi, asi chikuru ndechekuti melatonin ikemikari yehupenyu inosimudzira hunhu hwekurara uye inowanzomuka manheru tisati tarara. Kuratidzwa kwechiedza kunodzvinyirira kugadzirwa kwe melatonin, zvichiita kuti zvive zvakaoma kurara. Asi hachisi chiedza chese chine maitiro akafanana - uye mwenje webhuruu une simba rakasimba. Saka, kusefa kunze kwechiedza chebhuruu kunobvisa yakawanda yekudzvinyirira mhedzisiro yechiedza pakugadzirwa kwe melatonin, zvichibvumira kuwedzera kwemanheru kwe melatonin kuitika uye nekudaro kugonesa maitiro ekurara.
Kubva pane tsvakiridzo iyoyo, pamwe netsvakiridzo yapfuura inobatanidza kurara nemhedzisiro yebasa,vatsvakurudziakatora danho rinotevera rekuongorora mhedzisiro yekupfeka magirazi ekusefa eblue pane zvabuda pabasa. Mune seti yezvidzidzo zviviri zvevashandi vanoshanda muBrazil,chikwatayakaongorora huwandu hwakawanda hwemhedzisiro yebasa, kusanganisira kuita basa, maitiro ekubatsira, maitiro asina kunaka ebasa (sekubata vamwe zvisina kunaka sebasa), uye kuita basa.
Chidzidzo chekutanga chakaongorora 63 mamaneja, uye chechipiri chidzidzo chakaongorora 67 vamiriri vebasa revatengi. Zvidzidzo zviviri izvi zvakashandisa dhizaini imwechete yekutsvagisa: Vashandi vakapedza vhiki imwe vakapfeka magirazi ekusefa ebhuruu kwemaawa maviri vasati varara manheru ega ega kwevhiki. Vashandi vamwechete vakapedza vhiki imwe vakapfeka magirazi e "sham" kwemaawa maviri vasati varara manheru ega ega. Magirazi e sham aive nemafuremu akafanana, asi malenzi haana kusefa mwenje weblue. Vatori vechikamu vakanga vasina chikonzero chekutenda kuti paizova nemigumisiro yakasiyana yezvikamu zviviri zvemagirazi pakurara kana kushanda, kana kuti nzira ipi yaizoitika. Isu takasarudza kana chero munhu akapihwa akapedza svondo rekutanga achishandisa magirazi eblue ekusefa kana magirazi esham.
Mhedzisiro yacho yakanyatsoenderana muzvidzidzo zviviri izvi. Kuenzaniswa nevhiki iyo vanhu vaipfeka magirazi e sham, muvhiki iyo vanhu vaipfeka magirazi ebhuruu-chiedza-sefa magirazi vatori vechikamu vakarondedzera kurara zvakanyanya (5% kwenguva refu muzvidzidzo zvemaneja, uye 6% kwenguva refu mukudzidza kwemumiriri webasa revatengi) nekuwana kurara kwemhando yepamusoro (14% zviri nani muzvidzidzo zvemaneja, uye 11% zviri nani mukudzidza kwemumiriri webasa revatengi).
Kurara kuwanda uye kunaka zvese zvaive nemhedzisiro inobatsira pane ese mana ebasa. Zvichienzaniswa nevhiki iyo vatori vechikamu vaipfeka magirazi e sham, muvhiki umo vanhu vaipfeka magirazi ebhuruu ekusefa magirazi, vatori vechikamu vakashuma kushanda kwepamusoro (8.51% yakakwirira muzvidzidzo zvemaneja uye 8.25% yakakwirira mukudzidza kwemumiririri webasa revatengi), mamwe maitiro ekubatsira (17.29% uye 17.82% yakawanda muchidzidzo chega chega, zvichiteerana), uye maitiro mashoma asina kunaka ebasa (11.78% uye 11.76% mashoma, zvichiteerana).
Muchidzidzo chemaneja, vatori vechikamu vakashuma kuita kwavo se7.11% yakakwirira kana vakapfeka magirazi eblue ekusefa kana vachienzaniswa nekupfeka magirazi esham. Asi mhedzisiro yebasa rekuita ndiyo inonyanya kumanikidza kune mumiriri webasa remutengi kudzidza. Muchidzidzo chemumiriri webasa revatengi, kuongororwa kwevatengi kune mushandi wega wega kwakaverengerwa mukati mezuva rebasa. Kuenzaniswa neapo vashandi vebasa revatengi vakapfeka magirazi e sham, kupfeka magirazi eblue-light-filtering magirazi zvakakonzera kuwedzera kwe9% muchiyero chebasa revatengi.
Muchidimbu, magirazi ebhuruu ekusefa magirazi akavandudza zvese zvekurara uye kushanda.
Chinonyanya kufadza pamibairo iyi ndeyekudzokororwa kwekudyara. Zvakaoma kuverenga kukosha kwemushandi ane 8% akabatanidzwa, 17% yakakwirira mukubatsira maitiro, 12% yakaderera mumabasa asina kunaka, uye 8% yakakwirira mukushanda kwebasa. Nekudaro, zvichipihwa mutengo wehupfumi hwevanhu, iyi inogona kunge iri mari yakawanda.
Muchidzidzo chevashandi vebasa revatengi, semuenzaniso, kuyerwa kwekuita basa kwaive kuyera kwevatengi kugutsikana kwavo nebasa, inova mhedzisiro yakakosha. Kusiyana nemigumisiro yakakosha iyi, magirazi aya ari kutengeswa pari zvino nemadhora makumi matanhatu nepfumbamwe, uye panogona kunge paine mamwe magirazi anoshanda zvakafanana anogona kuunza kumhedzisiro yakafanana (ita tsvakiridzo yako, asi - mamwe magirazi anoshanda zvakanyanya kupfuura mamwe). Mari shoma yakadai yekudzoka kwakadai ingangove mari ine zvibereko zvisingaite.
Sezvo sainzi yekurara uye yecircadian ichienderera mberi, panogona kunge paine nzira dzakawanda dzekushandisa kupindira kwehutano hwekurara izvo zvinoguma nemhedzisiro yebasa rinobatsira. Vashandi nemasangano vanozopedzisira vaine menyu ine simba yesarudzo dzekusimudzira kurara kwevashandi, kubatsira munhu wese. Asi magirazi ekusefa magirazi ebhuruu inhanho yekutanga inokwezva nekuti ari nyore kushandisa, asingapindire, uye - sekuratidza kwatinoita - kunoshanda.