Jste rann\u00ed pt\u00e1\u010data, nebo no\u010dn\u00ed m\u016fry? Ti, kdo brzy vst\u00e1vaj\u00ed, maj\u00ed lep\u0161\u00ed stravovac\u00ed n\u00e1vyky. Naopak ti, kdo dlouho ponocuj\u00ed, maj\u00ed sklony j\u00edst h\u016f\u0159e, sp\u00e1t m\u00e9n\u011b a m\u00e1lo se pohybovat. Jestli\u017ee tedy chcete \u017e\u00edt zdrav\u011bji, bylo by ide\u00e1ln\u00ed, kdybyste byli rann\u00edmi pt\u00e1\u010daty. P\u0159inejmen\u0161\u00edm to \u0159\u00edkaj\u00ed v\u011bdci, kte\u0159\u00ed publikovali na str\u00e1nk\u00e1ch \u010dasopisu Obesity studii vypov\u00eddaj\u00edc\u00ed o tom, jak \u010dasn\u00e9 rann\u00ed vst\u00e1v\u00e1n\u00ed zlep\u0161uje na\u0161i volbu potravin a p\u0159isp\u00edv\u00e1 k tomu, \u017ee b\u011bhem dne j\u00edme zdrav\u011bji.<\/p>\n
V\u011bdci z Alabamsk\u00e9 univerzity v Birminghamu srovn\u00e1vali \u00fadaje z\u00edskan\u00e9 od 1854 mu\u017e\u016f a \u017een z Finska ve v\u011bku od p\u011btadvaceti do \u010dty\u0159iasedmdes\u00e1ti let. Ti, kdo chodili sp\u00e1t velmi pozd\u011b, jedli k sn\u00eddani jen velmi m\u00e1lo, ale zkonzumovali mnohem v\u00edce cukr\u016f, sacharid\u016f a nasycen\u00fdch tuk\u016f ne\u017e ti, kdo vst\u00e1vali brzy. A jakoby to nesta\u010dilo, i ve\u010der jedli v\u00edce cukr\u016f a tuk\u016f. Koncem t\u00fddne se uk\u00e1zalo, \u017ee jedli nepravideln\u011b, m\u011bli v\u011bt\u0161\u00ed sklony se p\u0159ej\u00eddat a j\u00edst cukry a potraviny bohat\u00e9 na tuky. Krom\u011b toho ti, kdo m\u00e1lo spali, a to byly t\u00e9m\u011b\u0159 v\u017edy no\u010dn\u00ed m\u016fry, byli i m\u00e9n\u011b fyzicky aktivn\u00ed, a t\u00edm se vystavovali nebezpe\u010d\u00ed obezity a metabolick\u00fdch poruch.<\/p>\n
Auto\u0159i studie v\u0161ak zd\u016fraz\u0148uj\u00ed, \u017ee se lid\u00e9 mohou p\u0159izp\u016fsobit r\u016fzn\u00fdm cirkadi\u00e1nn\u00edm rytm\u016fm. „Ti, kdo ponocuj\u00ed, maj\u00ed v\u011bt\u0161\u00ed tendenci \u017e\u00edt proti vnit\u0159n\u00edm biologick\u00fdm hodin\u00e1m. Na\u0161e spole\u010dnost je strukturovan\u00e1 tak, aby l\u00e9pe uspokojovala ty, kte\u0159\u00ed nevst\u00e1vaj\u00ed \u010dasn\u011b r\u00e1no. P\u0159esto je mo\u017en\u00e1 adaptace, proto\u017ee na\u0161e cirkadi\u00e1nn\u00ed hodiny jsou p\u0159edur\u010deny z poloviny geny a z poloviny \u017eivotn\u00edm prost\u0159ed\u00edm. Jestli\u017ee \u010dlov\u011bk zn\u00e1 vlastn\u00ed chronotyp, m\u016f\u017ee ho to povzbudit k tomu, aby v\u011bnoval v\u011bt\u0161\u00ed pozornost volb\u011b zdrav\u011bj\u0161\u00edho \u017eivotn\u00edho stylu,“ uvedl hlavn\u00ed autor studie Mikka Maukonen, jeho\u017e citoval italsk\u00fd den\u00edk Corriere della Sera.<\/p>\n
N\u011bkte\u0159\u00ed velmi \u00fasp\u011b\u0161n\u00ed lid\u00e9 tvrd\u00ed, \u017ee sp\u00ed sotva \u010dty\u0159i hodiny za noc a bud\u00ed se \u010dasn\u011b r\u00e1no, aby toho ud\u011blali co nejv\u00edce. Je to p\u0159\u00edpad jedn\u00e9 z nejv\u00fdrazn\u011bj\u0161\u00edch osobnost\u00ed po\u010d\u00edta\u010dov\u00e9ho pr\u016fmyslu posledn\u00edch \u010dty\u0159iceti let Steva Jobse, jeho n\u00e1stupce v \u010dele spole\u010dnosti Apple Tima Cooka, \u0161\u00e9fky Yahoo Marissy Mayerov\u00e9, americk\u00e9ho prezidenta Donalda Trumpa \u010di b\u00fdval\u00e9ho \u0161\u00e9fa italsk\u00e9 vl\u00e1dy Silvia Berlusconiho.<\/p>\n
K \u010dasn\u011bj\u0161\u00edmu vst\u00e1v\u00e1n\u00ed n\u00e1m m\u016f\u017ee dopomoci:<\/p>\n
1. Motivace. M\u016f\u017ee to b\u00fdt jak\u00fdkoli druh motivace, po\u010d\u00ednaje konstatov\u00e1n\u00edm, \u017ee nestihnu jinak za den v\u0161echno, a kon\u010de touhou tr\u00e1vit v\u00edce \u010dasu s rodinou nebo vy\u0159\u00eddit v\u0161echny resty.<\/p>\n
2. V\u010dasn\u00e9 ulehnut\u00ed. Samoz\u0159ejm\u011b nemus\u00edte n\u00e1sledovat extr\u00e9mn\u00edho p\u0159\u00edkladu George Bushe a sp\u00e1t v noci jen dv\u011b hodiny; sta\u010d\u00ed j\u00edt na lo\u017ee v\u010das, kolem des\u00e1t\u00e9 ve\u010der, abyste spali alespo\u0148 sedm hodin.<\/p>\n
3. Nestimulujte p\u0159ed span\u00edm p\u0159\u00edli\u0161 mozek. Nejezte a nevykon\u00e1vejte p\u0159ed span\u00edm fyzicky nam\u00e1havou \u010dinnost, ale zapov\u011bzte si tak\u00e9 pou\u017e\u00edv\u00e1n\u00ed mobiln\u00edho telefonu nebo sledov\u00e1n\u00ed televize. Lo\u017enice mus\u00ed b\u00fdt „screen free zone“.<\/p>\n
4. Probouzejte se v klidu. Nejlep\u0161\u00ed jsou modern\u00ed bud\u00edky, kter\u00e9 bud\u00ed jemn\u011b a postupn\u011b p\u0159\u00edjemnou hudbou a sv\u011btlem.<\/p>\n
5. Sp\u011bte ve tm\u011b. Jestli\u017ee si chcete p\u0159ed span\u00edm \u010d\u00edst, je l\u00e9pe tak \u010dinit v jin\u00e9 m\u00edstnosti.<\/p>\n
6. Na\u0161e t\u011blo si snadno m\u016f\u017ee zvyknout na to, abychom se brzy r\u00e1no budili. M\u016f\u017eete se nau\u010dit b\u00fdt unaveni v ur\u010ditou ve\u010dern\u00ed hodinu tak, \u017ee se ka\u017ed\u00fd den bud\u00edte o 15 minut d\u0159\u00edve, a\u017e dos\u00e1hnete k\u00fd\u017een\u00e9ho \u010dasu.<\/p>\n
7. Omezte pit\u00ed k\u00e1vy a alkoholu. Alkohol naru\u0161uje kl\u00ed\u010dovou f\u00e1zi sp\u00e1nku REM, a proto se c\u00edt\u00edte r\u00e1no unaveni bez ohledu na to, jak dlouho jste spali.<\/p>\n
8. Rann\u00ed fyzick\u00e1 aktivita dod\u00e1v\u00e1 energii po cel\u00fd den. Jestli\u017ee ji vykon\u00e1v\u00e1me v poledne, p\u0159isp\u00edv\u00e1 k tomu, \u017ee p\u016fjdeme do postele v p\u0159edem ur\u010den\u00fd \u010das.<\/p>\n","protected":false},"excerpt":{"rendered":"
Jste rann\u00ed pt\u00e1\u010data, nebo no\u010dn\u00ed m\u016fry? Ti, kdo brzy vst\u00e1vaj\u00ed, maj\u00ed lep\u0161\u00ed stravovac\u00ed n\u00e1vyky. Naopak ti, kdo dlouho ponocuj\u00ed, maj\u00ed sklony j\u00edst h\u016f\u0159e, sp\u00e1t m\u00e9n\u011b […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":15438,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-27676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zpravy"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/27676","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=27676"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/27676\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/15438"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=27676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=27676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=27676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}