Unoda kuti vashandi vako vave ivo vanonyanya kukosha pabasa.Atsvakurudzo inoratidza kuti kuita kuti kurara kuve chinhu chinonyanya kukoshazviiteKurara zvakakwana kunogona kuva nzira inoshanda yekuvandudza mhedzisiro yebasa, kusanganisira kubatanidzwa mubasa, hunhu hwakanaka, kuona mazano akanaka, uye hutungamiriri. Kana uchida mhando dzakanakisisa dzevashandi vako, unofanirwa kuda kuti vawane husiku hwese hwekurara kwemhando yepamusoro.
Zvinokwanisika here kuva nemhinduro iri nyore kushandisa uye inodhura zvishoma yekuvandudzavanhukushanda zvakanaka kwevashandi nekuvandudza kurara kwavo?
Achidzidzo chekutsvaga chichaitwa chakatarisana nemubvunzo uyuinoitwa. VaongororiZvakavakirwa patsvagurudzo yapfuura inoratidza kuti kupfeka magirazi anobvisa chiedza chebhuruu kunogona kubatsira vanhu kurara zviri nani. Zvikonzero zveizvi zvine chekuita nehunyanzvi, asi pfungwa huru ndeyekuti melatonin imakemikari anowedzera mukana wekurara uye anowanzo kukwira manheru vasati varara. Kuratidzwa nechiedza kunoderedza kugadzirwa kwemelatonin, zvichiita kuti zviomere kurara. Asi hazvisi zvese zvine mhedzisiro yakafanana - uye chiedza chebhuruu chine mhedzisiro yakanyanya. Saka, kusefa chiedza chebhuruu kunobvisa mhedzisiro yakawanda yekudzvinyirira kwechiedza pakugadzirwa kwemelatonin, zvichibvumira kuwedzera kwemelatonin manheru uye nokudaro zvichiita kuti maitiro ekurara akwanise.
Zvichibva patsvagurudzo iyoyo, pamwe netsvagurudzo yapfuura inobatanidza kurara nemigumisiro yebasa,vaongororivakatora danho rinotevera rekuongorora mhedzisiro yekupfeka magirazi ekusefa echiedza chebhuruu pamigumisiro yebasa. Muongororo mbiri dzakaitwa nevashandi vanoshanda muBrazil,chikwatayakaongorora mhedzisiro yakakura yebasa, kusanganisira kubatanidzwa mubasa, maitiro ekubatsira, maitiro asina kunaka ebasa (akadai sekubata vamwe zvisina kunaka sebasa), uye mashandiro ebasa.
Chidzidzo chekutanga chakaongorora mamaneja makumi matanhatu nematatu, uye chechipiri chakaongorora vamiririri vevashandi vevatengi makumi matanhatu nemanomwe. Zvidzidzo zvese izvi zvakashandisa dhizaini imwe chete yekutsvagisa: Vashandi vakapedza vhiki imwe vakapfeka magirazi ekusefa echiedza chebhuruu kwemaawa maviri vasati varara husiku hwese kwevhiki. Vashandi vamwe chete vakapedzawo vhiki imwe vakapfeka magirazi e "sham" kwemaawa maviri vasati varara husiku hwese. Magirazi ekusefa aiva nemafuremu akafanana, asi magirazi acho aisabvisa chiedza chebhuruu. Vatori vechikamu vakanga vasina chikonzero chekutenda kuti paizova nemigumisiro yakasiyana yemagirazi maviri pakurara kana kushanda, kana kuti mhedzisiro yakadaro yaizoitika kupi. Takaona zvisina tsarukano kana chero mutori wechikamu akapedza vhiki yekutanga achishandisa magirazi ekusefa echiedza chebhuruu kana magirazi ekusefa.
Mhedzisiro yacho yaienderana zvikuru muzvidzidzo zviviri izvi. Zvichienzaniswa nevhiki iyo vanhu vaipfeka magirazi enhema, muvhiki iyo vanhu vaipfeka magirazi ebhuruu-light-filtering vatori vechikamu vakataura kuti vakarara zvakanyanya (5% nguva yakareba muchidzidzo chemaneja, uye 6% nguva yakareba muchidzidzo chemumiriri wevatengi) uye kuwana hope dzemhando yepamusoro (14% zviri nani muchidzidzo chemaneja, uye 11% zviri nani muchidzidzo chemumiriri wevatengi).
Huwandu hwekurara uye mhando yekurara zvese zvakabatsira pamigumisiro yese mina yebasa. Zvichienzaniswa nevhiki iyo vatori vechikamu vakapfeka magirazi enhema, muvhiki iyo vanhu vakapfeka magirazi ebhuruu ekusefa, vatori vechikamu vakataura kuti vanobatanidzwa zvakanyanya pabasa (8.51% yakakwira muchidzidzo chemaneja uye 8.25% yakakwira muchidzidzo chevamiriri vevatengi), maitiro ekubatsira akawanda (17.29% uye 17.82% yakawedzera muchidzidzo chimwe nechimwe, zvichiteerana), uye maitiro asina kunaka ebasa mashoma (11.78% uye 11.76% vashoma, zvichiteerana).
Muchidzidzo chemaneja, vatori vechikamu vakataura kuti mashandiro avo ega akakwira ne7.11% pavakapfeka magirazi ekusefa echiedza chebhuruu zvichienzaniswa nepavakapfeka magirazi ekusefa enhema. Asi mhedzisiro yekushanda kwebasa inonyanya kufadza kune chidzidzo chemumiriri webasa revatengi. Muchidzidzo chemumiriri webasa revatengi, kuongororwa kwevatengi kwemushandi wega wega kwakaitwa avhareji mukati mezuva rebasa. Zvichienzaniswa nenguva iyo vashandi vebasa revatengi vakapfeka magirazi ekusefa enhema, kupfeka magirazi ekusefa echiedza chebhuruu kwakaita kuti kuongororwa kwevashandi vevatengi kuwedzere ne9%.
Muchidimbu, magirazi ekusefa echiedza chebhuruu akavandudza zvese kurara uye mhedzisiro yebasa.
Chinonyanya kushamisa nezvemhedzisiro iyi ipurofiti inoonekwa pamari inoiswa pabasa. Zvakaoma kuyera kukosha kwemushandi ane basa rakawanda ne8%, 17% yakakwira pakubatsira, 12% yakaderera pabasa risina kunaka, uye 8% yakakwira pakuita basa. Zvisinei, tichifunga nezvekushandisa mari inoshandiswa nevanhu, iyi ingangove mari yakawanda.
Semuenzaniso, mukudzidza kwevashandi vebasa revatengi, chiyero chekushanda kwebasa kwaive kuongororwa kwevatengi kwekugutsikana kwavo nebasa, izvo zvinonyanya kukosha. Kusiyana nemigumisiro iyi inokosha, magirazi aya parizvino anotengeswa nemadhora makumi matanhatu nemapfumbamwe ($69.00), uye panogona kunge paine mamwe marudzi emagirazi anoshanda zvakafanana anogona kutungamira kumhedzisiro yakafanana (ita tsvakurudzo yako, zvisinei - mamwe magirazi anoshanda zvakanyanya kupfuura mamwe). Mari shoma yakadaro yekudzoka kwakadai ingangove mari inobereka zvibereko zvisingawanzoitiki.
Sezvo sainzi yekurara uye ye circadian ichiramba ichifambira mberi, panogona kunge paine nzira dzakawanda dzekushandisa nzira dzehutano hwekurara dzinozoguma nemigumisiro inobatsira pabasa. Vashandi nemasangano vachazopedzisira vava nerubatsiro rwakasimba rwesarudzo dzekuvandudza kurara kwevashandi, zvichibatsira munhu wese. Asi magirazi ekusefa echiedza chebhuruu idanho rekutanga rinonakidza nekuti ari nyore kushandisa, haapindi, uye - sezvinoratidzwa nekutsvaga kwedu - anoshanda.