{"id":286,"date":"2026-07-17T18:02:37","date_gmt":"2026-07-17T18:02:37","guid":{"rendered":"https:\/\/world-daily-blog.com\/zh\/%e5%91%8a%e5%88%a5%e5%a4%b1%e7%9c%a0%ef%bc%812026%e5%b9%b4%e8%87%aa%e7%84%b6%e6%94%b9%e5%96%84%e7%9d%a1%e7%9c%a0%e5%93%81%e8%b3%aa%e7%9a%84%e7%b5%82%e6%a5%b5%e6%8c%87%e5%8d%97-%e5%b0%88%e5%ae%b6\/"},"modified":"2026-07-17T18:02:37","modified_gmt":"2026-07-17T18:02:37","slug":"%e5%91%8a%e5%88%a5%e5%a4%b1%e7%9c%a0%ef%bc%812026%e5%b9%b4%e8%87%aa%e7%84%b6%e6%94%b9%e5%96%84%e7%9d%a1%e7%9c%a0%e5%93%81%e8%b3%aa%e7%9a%84%e7%b5%82%e6%a5%b5%e6%8c%87%e5%8d%97-%e5%b0%88%e5%ae%b6","status":"publish","type":"post","link":"https:\/\/world-daily-blog.com\/zh\/%e5%91%8a%e5%88%a5%e5%a4%b1%e7%9c%a0%ef%bc%812026%e5%b9%b4%e8%87%aa%e7%84%b6%e6%94%b9%e5%96%84%e7%9d%a1%e7%9c%a0%e5%93%81%e8%b3%aa%e7%9a%84%e7%b5%82%e6%a5%b5%e6%8c%87%e5%8d%97-%e5%b0%88%e5%ae%b6\/","title":{"rendered":"\u544a\u5225\u5931\u7720\uff012026\u5e74\u81ea\u7136\u6539\u5584\u7761\u7720\u54c1\u8cea\u7684\u7d42\u6975\u6307\u5357 (\u5c08\u5bb6\u6559\u60a8\u4e00\u591c\u597d\u7720)"},"content":{"rendered":"

\u60a8\u662f\u5426\u5e38\u5e38\u5728\u534a\u591c\u9192\u4f86\uff0c\u6216\u662f\u65e9\u4e0a\u8d77\u5e8a\u4ecd\u7136\u611f\u5230\u75b2\u618a\u4e0d\u582a\uff0c\u5373\u4f7f\u7761\u8db3\u4e86\u516b\u5c0f\u6642\u4e5f\u7121\u6fdf\u65bc\u4e8b\uff1f\u5728\u9019\u500b\u5feb\u901f\u8b8a\u9077\u7684\u6578\u4f4d\u6642\u4ee3\uff0c\u512a\u8cea\u7761\u7720\u4f3c\u4e4e\u6210\u70ba\u4e00\u7a2e\u5962\u4f88\u54c1\u3002\u6839\u64da\u4e16\u754c\u7761\u7720\u91ab\u5b78\u5b78\u67032024\u5e74\u7684\u5831\u544a\u6307\u51fa\uff0c\u5168\u7403\u7d04\u670930-45%\u7684\u6210\u5e74\u4eba\u53d7\u5931\u7720\u56f0\u64fe\uff0c\u800c\u9019\u6578\u5b57\u9810\u8a08\u57282026\u5e74\u5c07\u6301\u7e8c\u6500\u5347\uff0c\u5f71\u97ff\u6211\u5011\u7684\u8eab\u5fc3\u5065\u5eb7\u3002<\/p>\n

\u9577\u671f\u7761\u7720\u4e0d\u8db3\u4e0d\u50c5\u5f71\u97ff\u65e5\u9593\u5c08\u6ce8\u529b\u8207\u5de5\u4f5c\u6548\u7387\uff0c\u66f4\u6709\u7814\u7a76\u986f\u793a\uff0c\u5b83\u6703\u589e\u52a0\u5fc3\u8840\u7ba1\u75be\u75c5\u3001\u7cd6\u5c3f\u75c5\u751a\u81f3\u6182\u9b31\u75c7\u7684\u98a8\u96aa\u3002\u4f8b\u5982\uff0c\u4e00\u9805\u767c\u8868\u5728\u300a\u7761\u7720\u300b\u671f\u520a\u4e0a\u76842023\u5e74\u7814\u7a76\u767c\u73fe\uff0c\u6bcf\u665a\u7761\u7720\u5c11\u65bc6\u5c0f\u6642\u7684\u4eba\uff0c\u5176\u5fc3\u81df\u75c5\u767c\u4f5c\u7684\u98a8\u96aa\u6bd4\u7761\u8db37-8\u5c0f\u6642\u7684\u4eba\u9ad8\u51fa20%\u3002\u9019\u8db3\u4ee5\u8b49\u660e\u7761\u7720\u7684\u91cd\u8981\u6027\u9060\u8d85\u6211\u5011\u7684\u60f3\u50cf\uff0c\u5b83\u4e0d\u662f\u4e00\u7a2e\u9078\u64c7\uff0c\u800c\u662f\u7dad\u7e6b\u751f\u547d\u5065\u5eb7\u7684\u57fa\u77f3\u3002<\/p>\n

\u7136\u800c\uff0c\u597d\u6d88\u606f\u662f\uff0c\u6211\u5011\u6709\u8a31\u591a\u81ea\u7136\u4e14\u6709\u6548\u7684\u65b9\u6cd5\u53ef\u4ee5\u5927\u5e45\u6539\u5584\u60a8\u7684\u7761\u7720\u54c1\u8cea\uff0c\u7121\u9700\u4f9d\u8cf4\u85e5\u7269\u3002\u4f5c\u70ba\u4e00\u4f4d\u64c1\u6709\u5341\u5e74\u7d93\u9a57\u7684\u5065\u5eb7\u90e8\u843d\u5ba2\uff0c\u6211\u5c07\u5e36\u60a8\u6df1\u5165\u4e86\u89e32026\u5e74\u6700\u65b0\u7684\u7761\u7720\u79d1\u5b78\u8207\u5be6\u8e10\uff0c\u5f9e\u6253\u9020\u7406\u60f3\u7761\u7720\u74b0\u5883\u5230\u8abf\u6574\u751f\u6d3b\u7fd2\u6163\uff0c\u8b93\u60a8\u91cd\u62fe\u6df1\u5ea6\u597d\u7720\u7684\u5967\u79d8\u3002\u6e96\u5099\u597d\u4e86\u55ce\uff1f\u8b93\u6211\u5011\u4e00\u540c\u8e0f\u4e0a\u9019\u5834\u901a\u5f80\u4e00\u591c\u597d\u7720\u7684\u65c5\u7a0b\u5427\uff01<\/p>\n

\n
\"blood
blood pressure monitor | Source: Wikimedia Commons<\/a><\/figcaption><\/figure>\n

\u4e86\u89e3\u60a8\u7684\u300c\u751f\u7269\u6642\u9418\u300d\uff1a\u5149\u7167\u8207\u665d\u591c\u7bc0\u5f8b\u7684\u5967\u79d8<\/h2>\n

\u4eba\u9ad4\u5167\u90fd\u6709\u4e00\u5957\u7cbe\u5bc6\u7684\u300c\u751f\u7269\u6642\u9418\u300d\uff0c\u7a31\u70ba\u665d\u591c\u7bc0\u5f8b (Circadian Rhythm)\uff0c\u5b83\u8ca0\u8cac\u8abf\u7bc0\u6211\u5011\u7684\u7761\u7720\u8207\u6e05\u9192\u9031\u671f\u3002\u9019\u500b\u7bc0\u5f8b\u4e3b\u8981\u7531\u5149\u7dda\u6240\u8abf\u63a7\uff0c\u7279\u5225\u662f\u967d\u5149\u3002\u7576\u6211\u5011\u7684\u773c\u775b\u63a5\u89f8\u5230\u81ea\u7136\u5149\u6642\uff0c\u5b83\u6703\u5411\u5927\u8166\u767c\u9001\u4fe1\u865f\uff0c\u6291\u5236\u892a\u9ed1\u6fc0\u7d20\uff08\u4e00\u7a2e\u5e6b\u52a9\u7761\u7720\u7684\u8377\u723e\u8499\uff09\u7684\u5206\u6ccc\uff0c\u8b93\u6211\u5011\u4fdd\u6301\u6e05\u9192\u548c\u8b66\u89ba\u3002\u53cd\u4e4b\uff0c\u7576\u591c\u5e55\u964d\u81e8\uff0c\u5149\u7dda\u8b8a\u6697\u6642\uff0c\u892a\u9ed1\u6fc0\u7d20\u7684\u5206\u6ccc\u4fbf\u6703\u589e\u52a0\uff0c\u4fc3\u4f7f\u6211\u5011\u5165\u7761\u3002<\/p>\n

\u7136\u800c\uff0c\u73fe\u4ee3\u751f\u6d3b\u4e2d\u7684\u4eba\u9020\u5149\u6e90\uff0c\u5c24\u5176\u662f\u96fb\u5b50\u7522\u54c1\u767c\u51fa\u7684\u85cd\u5149\uff0c\u537b\u6703\u56b4\u91cd\u5e72\u64fe\u9019\u500b\u81ea\u7136\u7bc0\u5f8b\u3002\u7761\u524d\u9577\u6642\u9593\u66b4\u9732\u65bc\u624b\u6a5f\u3001\u5e73\u677f\u6216\u96fb\u8166\u87a2\u5e55\u7684\u85cd\u5149\u4e0b\uff0c\u6703\u6291\u5236\u892a\u9ed1\u6fc0\u7d20\u7684\u5206\u6ccc\uff0c\u5c0e\u81f4\u5165\u7761\u56f0\u96e3\u3002\u56e0\u6b64\uff0c\u6539\u5584\u7761\u7720\u7684\u7b2c\u4e00\u6b65\uff0c\u4fbf\u662f\u91cd\u65b0\u6821\u6e96\u60a8\u7684\u751f\u7269\u6642\u9418\uff1a\u6bcf\u5929\u65e9\u6668\u76e1\u91cf\u5728\u967d\u5149\u4e0b\u6d3b\u52d515-30\u5206\u9418\uff0c\u8b93\u8eab\u9ad4\u77e5\u9053\u300c\u662f\u6642\u5019\u6e05\u9192\u4e86\u300d\uff1b\u540c\u6642\uff0c\u5f9e\u508d\u665a\u958b\u59cb\uff0c\u9010\u6f38\u8abf\u6697\u5ba4\u5167\u71c8\u5149\uff0c\u4e26\u5728\u7761\u524d\u81f3\u5c11\u4e00\u5c0f\u6642\u5be6\u884c\u300c\u6578\u4f4d\u5bb5\u7981\u300d\uff0c\u5fb9\u5e95\u9060\u96e2\u6240\u6709\u6703\u767c\u51fa\u85cd\u5149\u7684\u96fb\u5b50\u87a2\u5e55\u3002\u4fdd\u6301\u898f\u5f8b\u7684\u4f5c\u606f\u6642\u9593\uff0c\u5373\u4f7f\u5728\u9031\u672b\u4e5f\u76e1\u91cf\u7dad\u6301\uff0c\u662f\u7dad\u6301\u7a69\u5b9a\u665d\u591c\u7bc0\u5f8b\u7684\u95dc\u9375\u3002<\/p>\n

\n

\ud83d\udd17 Recommended Resources<\/p>\n

Whoop Fitness Tracker<\/a> \u2014 Track your fitness with Whoop \u2192<\/p>\n

Noom (Science-Based Weight Loss)<\/a> \u2014 Start your Noom trial \u2192<\/p>\n<\/div>\n

\n
\"doctor\"
doctor | Source: Wikimedia Commons<\/a><\/figcaption><\/figure>\n

\u6253\u9020\u60a8\u7684\u300c\u7761\u7720\u8056\u6bbf\u300d\uff1a\u74b0\u5883\u512a\u5316\u8207\u6e96\u5099<\/h2>\n

\u60a8\u7684\u81e5\u5ba4\u4e0d\u61c9\u53ea\u662f\u4e00\u500b\u7761\u89ba\u7684\u5730\u65b9\uff0c\u800c\u662f\u4e00\u500b\u80fd\u8b93\u8eab\u5fc3\u5b8c\u5168\u653e\u9b06\u3001\u9032\u5165\u6df1\u5ea6\u7761\u7720\u7684\u300c\u8056\u6bbf\u300d\u3002\u8212\u9069\u7684\u7761\u7720\u74b0\u5883\u5c0d\u65bc\u63d0\u5347\u7761\u7720\u54c1\u8cea\u81f3\u95dc\u91cd\u8981\u3002\u9996\u5148\u662f\u6eab\u5ea6\uff0c\u7814\u7a76\u986f\u793a\uff0c\u7406\u60f3\u7684\u7761\u7720\u5ba4\u6eab\u7d04\u572818-22\u00b0C\uff0865-72\u00b0F\uff09\u4e4b\u9593\uff0c\u904e\u71b1\u6216\u904e\u51b7\u90fd\u6703\u5f71\u97ff\u7761\u7720\u3002\u60a8\u53ef\u4ee5\u5229\u7528\u6046\u6eab\u5668\u6216\u9078\u7528\u900f\u6c23\u7684\u5be2\u5177\u4f86\u7dad\u6301\u9019\u500b\u6eab\u5ea6\u7bc4\u570d\u3002<\/p>\n

\u5176\u6b21\u662f\u5149\u7dda\u8207\u566a\u97f3\u3002\u81e5\u5ba4\u61c9\u8a72\u76e1\u53ef\u80fd\u9ed1\u6697\uff0c\u4f7f\u7528\u906e\u5149\u7a97\u7c3e\u6216\u773c\u7f69\u53ef\u4ee5\u6709\u6548\u963b\u64cb\u6236\u5916\u5149\u6e90\u3002\u540c\u6a23\u5730\uff0c\u566a\u97f3\u4e5f\u662f\u7761\u7720\u6bba\u624b\uff0c\u8033\u585e\u3001\u767d\u566a\u97f3\u6a5f\uff08\u4f8b\u5982\u98a8\u6247\u3001\u7a7a\u6c23\u6e05\u6de8\u6a5f\u7684\u8072\u97f3\uff09\u6216\u8212\u7de9\u7684\u74b0\u5883\u97f3\u6a02\u90fd\u80fd\u5e6b\u52a9\u60a8\u9694\u7d55\u5916\u754c\u5e72\u64fe\u3002\u6700\u5f8c\uff0c\u9078\u64c7\u4e00\u5f35\u652f\u6490\u826f\u597d\u3001\u8212\u9069\u7684\u5e8a\u588a\u548c\u6795\u982d\u81f3\u95dc\u91cd\u8981\uff0c\u5b83\u5011\u80fd\u70ba\u60a8\u7684\u8eab\u9ad4\u63d0\u4f9b\u6b63\u78ba\u7684\u652f\u6490\uff0c\u6e1b\u5c11\u8eab\u9ad4\u4e0d\u9069\u5f15\u8d77\u7684\u7ffb\u8eab\u3002\u60a8\u9084\u53ef\u4ee5\u5617\u8a66\u5728\u81e5\u5ba4\u4f7f\u7528\u85b0\u8863\u8349\u7b49\u7cbe\u6cb9\u64f4\u9999\uff0c\u5176\u9999\u6c23\u5177\u6709\u93ae\u975c\u548c\u653e\u9b06\u7684\u6548\u679c\uff0c\u70ba\u60a8\u7684\u7761\u7720\u8056\u6bbf\u589e\u6dfb\u4e00\u4efd\u5be7\u975c\u3002<\/p>\n

\u98f2\u98df\u8207\u904b\u52d5\u7684\u9ec3\u91d1\u6cd5\u5247\uff1a\u70ba\u7761\u7720\u88dc\u5145\u80fd\u91cf<\/h2>\n

\u300c\u60a8\u5403\u4ec0\u9ebc\uff0c\u60a8\u5c31\u662f\u4ec0\u9ebc\u300d\u9019\u53e5\u8a71\u540c\u6a23\u9069\u7528\u65bc\u7761\u7720\u3002\u6211\u5011\u7684\u98f2\u98df\u7fd2\u6163\u5c0d\u7761\u7720\u54c1\u8cea\u6709\u8457\u6df1\u9060\u7684\u5f71\u97ff\u3002\u70ba\u4e86\u7761\u500b\u597d\u89ba\uff0c\u8acb\u52d9\u5fc5\u907f\u514d\u5728\u7761\u524d\u4e09\u5c0f\u6642\u5167\u651d\u53d6\u5496\u5561\u56e0\u6216\u9ad8\u7cd6\u98df\u7269\uff0c\u4f8b\u5982\u6fc3\u8336\u3001\u5496\u5561\u3001\u80fd\u91cf\u98f2\u6599\u3001\u5de7\u514b\u529b\u6216\u751c\u9ede\uff0c\u5b83\u5011\u6703\u523a\u6fc0\u4e2d\u6a1e\u795e\u7d93\uff0c\u8b93\u60a8\u96e3\u4ee5\u5165\u7761\u3002\u540c\u6a23\u5730\uff0c\u9152\u7cbe\u96d6\u7136\u4e00\u958b\u59cb\u53ef\u80fd\u8b93\u60a8\u611f\u5230\u653e\u9b06\uff0c\u4f46\u5b83\u6703\u5e72\u64fe\u6df1\u5ea6\u7761\u7720\uff0c\u5c0e\u81f4\u591c\u9593\u9192\u4f86\u548c\u7761\u7720\u7247\u6bb5\u5316\u3002<\/p>\n

\u76f8\u53cd\u5730\uff0c\u4e00\u4e9b\u98df\u7269\u5bcc\u542b\u5e6b\u52a9\u7761\u7720\u7684\u71df\u990a\u7d20\uff0c\u4f8b\u5982\u9382\u548c\u8272\u80fa\u9178 (Tryptophan)\u3002\u9382\u6709\u52a9\u65bc\u808c\u8089\u653e\u9b06\u548c\u795e\u7d93\u7cfb\u7d71\u93ae\u975c\uff0c\u60a8\u53ef\u4ee5\u5f9e\u6df1\u7da0\u8272\u852c\u83dc\u3001\u5805\u679c\u3001\u7a2e\u5b50\u548c\u5168\u7a40\u7269\u4e2d\u651d\u53d6\u3002\u8272\u80fa\u9178\u662f\u892a\u9ed1\u6fc0\u7d20\u7684\u524d\u9ad4\uff0c\u5b58\u5728\u65bc\u725b\u5976\u3001\u706b\u96de\u8089\u3001\u9999\u8549\u548c\u71d5\u9ea5\u4e2d\uff0c\u7761\u524d\u559d\u4e00\u676f\u6eab\u725b\u5976\u6216\u5403\u9ede\u71d5\u9ea5\u7247\u662f\u500b\u4e0d\u932f\u7684\u9078\u64c7\u3002\u6b64\u5916\uff0c\u898f\u5f8b\u7684\u904b\u52d5\u4e5f\u80fd\u986f\u8457\u6539\u5584\u7761\u7720\u54c1\u8cea\uff0c\u4f46\u8acb\u8a18\u4f4f\uff0c\u907f\u514d\u5728\u7761\u524d\u4e09\u5c0f\u6642\u5167\u9032\u884c\u5287\u70c8\u904b\u52d5\uff0c\u4ee5\u514d\u8eab\u9ad4\u904e\u65bc\u8208\u596e\u3002\u9078\u64c7\u5728\u767d\u5929\u6216\u508d\u665a\u9032\u884c\u4e2d\u7b49\u5f37\u5ea6\u7684\u6709\u6c27\u904b\u52d5\uff0c\u5982\u5feb\u8d70\u3001\u6e38\u6cf3\u6216\u745c\u4f3d\uff0c\u80fd\u8b93\u60a8\u5728\u665a\u4e0a\u66f4\u5bb9\u6613\u5165\u7761\uff0c\u4e26\u4eab\u53d7\u66f4\u6df1\u6c89\u7684\u7761\u7720\u3002<\/p>\n

\u6578\u4f4d\u6392\u6bd2\u8207\u5fc3\u9748\u5e73\u975c\uff1a\u544a\u5225\u79d1\u6280\u85cd\u5149<\/h2>\n

\u6211\u5011\u751f\u6d3b\u5728\u4e00\u500b\u88ab\u87a2\u5e55\u5305\u570d\u7684\u6642\u4ee3\uff0c\u667a\u6167\u578b\u624b\u6a5f\u3001\u5e73\u677f\u96fb\u8166\u3001\u7b46\u8a18\u578b\u96fb\u8166\u5df2\u6210\u70ba\u65e5\u5e38\u5fc5\u9700\u54c1\u3002\u7136\u800c\uff0c\u9019\u4e9b\u96fb\u5b50\u8a2d\u5099\u767c\u51fa\u7684\u85cd\u5149\uff0c\u6b63\u662f\u7834\u58de\u6211\u5011\u665d\u591c\u7bc0\u5f8b\u7684\u5143\u5147\u3002\u85cd\u5149\u6703\u5f37\u529b\u6291\u5236\u892a\u9ed1\u6fc0\u7d20\u7684\u5206\u6ccc\uff0c\u6b3a\u9a19\u6211\u5011\u7684\u5927\u8166\u4ee5\u70ba\u73fe\u5728\u9084\u662f\u767d\u5929\uff0c\u5f9e\u800c\u5c0e\u81f4\u5165\u7761\u56f0\u96e3\u6216\u7761\u7720\u54c1\u8cea\u4e0b\u964d\u3002\u6839\u64da\u7f8e\u570b\u570b\u5bb6\u7761\u7720\u57fa\u91d1\u67032025\u5e74\u7684\u4e00\u9805\u8abf\u67e5\uff0c\u8fd1\u4e03\u6210\u7684\u6210\u5e74\u4eba\u627f\u8a8d\u6703\u5728\u7761\u524d\u4e00\u5c0f\u6642\u5167\u4f7f\u7528\u96fb\u5b50\u8a2d\u5099\uff0c\u9019\u76f4\u63a5\u5f71\u97ff\u4e86\u4ed6\u5011\u7684\u7761\u7720\u6642\u9577\u548c\u6548\u7387\u3002<\/p>\n

\u70ba\u4e86\u91cd\u62fe\u4e00\u591c\u597d\u7720\uff0c\u5be6\u884c\u300c\u6578\u4f4d\u6392\u6bd2\u300d\u523b\u4e0d\u5bb9\u7de9\u3002\u5efa\u8b70\u60a8\u5728\u7761\u524d\u81f3\u5c11\u4e00\u5230\u5169\u500b\u5c0f\u6642\uff0c\u5b8c\u5168\u95dc\u9589\u6240\u6709\u96fb\u5b50\u8a2d\u5099\uff0c\u5c07\u5b83\u5011\u7559\u5728\u81e5\u5ba4\u4e4b\u5916\u3002\u53d6\u800c\u4ee3\u4e4b\u7684\u662f\uff0c\u60a8\u53ef\u4ee5\u9078\u64c7\u4e00\u4e9b\u6709\u52a9\u65bc\u5fc3\u9748\u5e73\u975c\u7684\u6d3b\u52d5\u4f86\u653e\u9b06\u8eab\u5fc3\uff0c\u4f8b\u5982\u95b1\u8b80\u7d19\u672c\u66f8\u7c4d\u3001\u807d\u8f15\u67d4\u7684\u97f3\u6a02\u3001\u7df4\u7fd2\u6b63\u5ff5\u51a5\u60f3\u6216\u6df1\u547c\u5438\u7df4\u7fd2\u3002\u9019\u4e9b\u6d3b\u52d5\u80fd\u5e6b\u52a9\u60a8\u7684\u5927\u8166\u5f9e\u4e00\u5929\u7684\u5de5\u4f5c\u548c\u8cc7\u8a0a\u8f5f\u70b8\u4e2d\u89e3\u812b\u51fa\u4f86\uff0c\u9032\u5165\u6e96\u5099\u7761\u7720\u7684\u653e\u9b06\u72c0\u614b\u3002\u5efa\u7acb\u4e00\u500b\u56fa\u5b9a\u7684\u7761\u524d\u5100\u5f0f\uff0c\u5982\u6ce1\u500b\u6eab\u6c34\u6fa1\u3001\u505a\u4e9b\u8f15\u67d4\u4f38\u5c55\uff0c\u4e5f\u80fd\u5411\u8eab\u9ad4\u767c\u51fa\u6e96\u5099\u5165\u7761\u7684\u4fe1\u865f\uff0c\u8b93\u60a8\u66f4\u5bb9\u6613\u9032\u5165\u5922\u9109\u3002<\/p>\n

\u5929\u7136\u52a9\u7720\u5c0f\u5e6b\u624b\uff1a\u8349\u672c\u8207\u88dc\u5145\u54c1<\/h2>\n

\u9664\u4e86\u751f\u6d3b\u7fd2\u6163\u7684\u8abf\u6574\uff0c\u4e00\u4e9b\u5929\u7136\u7684\u8349\u672c\u690d\u7269\u548c\u88dc\u5145\u54c1\u4e5f\u80fd\u4f5c\u70ba\u52a9\u7720\u7684\u597d\u5e6b\u624b\uff0c\u5c24\u5176\u9069\u7528\u65bc\u8f15\u5ea6\u6216\u5076\u767c\u6027\u5931\u7720\u3002\u7136\u800c\uff0c\u5728\u4f7f\u7528\u4efb\u4f55\u88dc\u5145\u54c1\u4e4b\u524d\uff0c\u52d9\u5fc5\u8aee\u8a62\u60a8\u7684\u91ab\u5e2b\u6216\u85e5\u5e2b\uff0c\u78ba\u4fdd\u5b83\u5011\u9069\u5408\u60a8\u7684\u500b\u4eba\u72c0\u6cc1\u4e14\u4e0d\u6703\u8207\u5176\u4ed6\u85e5\u7269\u7522\u751f\u4ea4\u4e92\u4f5c\u7528\u3002<\/p>\n

\u5176\u4e2d\uff0c\u9382\u662f\u4e00\u7a2e\u5ee3\u53d7\u63a8\u85a6\u7684\u7926\u7269\u8cea\u3002\u5b83\u53c3\u8207\u4e86\u8d85\u904e300\u7a2e\u8eab\u9ad4\u9176\u53cd\u61c9\uff0c\u5c0d\u65bc\u808c\u8089\u653e\u9b06\u548c\u795e\u7d93\u93ae\u975c\u81f3\u95dc\u91cd\u8981\u3002\u8a31\u591a\u4eba\u7f3a\u4e4f\u9382\uff0c\u9019\u53ef\u80fd\u662f\u4ed6\u5011\u96e3\u4ee5\u5165\u7761\u7684\u539f\u56e0\u4e4b\u4e00\u3002\u60a8\u53ef\u4ee5\u8003\u616e\u6bcf\u65e5\u88dc\u5145200-400\u6beb\u514b\u7684\u9382\uff0c\u4f46\u8acb\u6ce8\u610f\u9078\u64c7\u6ab8\u6aac\u9178\u9382\u6216\u7518\u80fa\u9178\u9382\u7b49\u5f62\u5f0f\uff0c\u5438\u6536\u6548\u679c\u8f03\u4f73\u3002\u892a\u9ed1\u6fc0\u7d20\u88dc\u5145\u54c1\u5247\u662f\u53e6\u4e00\u7a2e\u5e38\u898b\u7684\u52a9\u7720\u9078\u64c7\uff0c\u5b83\u80fd\u5e6b\u52a9\u8abf\u7bc0\u7761\u7720-\u6e05\u9192\u9031\u671f\u3002\u5c0d\u65bc\u56e0\u6642\u5dee\u6216\u8f2a\u73ed\u5de5\u4f5c\u5c0e\u81f4\u7684\u7761\u7720\u554f\u984c\uff0c\u4f4e\u5291\u91cf\uff080.5-3\u6beb\u514b\uff09\u7684\u892a\u9ed1\u6fc0\u7d20\u53ef\u80fd\u6703\u6709\u5e6b\u52a9\uff0c\u4f46\u5efa\u8b70\u77ed\u671f\u4f7f\u7528\u3002<\/p>\n

\u6b64\u5916\uff0c\u4e00\u4e9b\u8349\u672c\u8336\u98f2\u4e5f\u5177\u6709\u52a9\u7720\u529f\u6548\u3002\u6d0b\u7518\u83ca\u8336 (Chamomile) \u4ee5\u5176\u6eab\u548c\u7684\u93ae\u975c\u4f5c\u7528\u800c\u805e\u540d\uff0c\u7e88\u8349\u6839 (Valerian Root) \u548c\u897f\u756a\u84ee (Passionflower) \u5247\u88ab\u8a8d\u70ba\u80fd\u6709\u6548\u5e6b\u52a9\u5165\u7761\u548c\u6539\u5584\u7761\u7720\u54c1\u8cea\u3002\u6839\u64da\u7f8e\u570b\u570b\u5bb6\u7761\u7720\u57fa\u91d1\u67032025\u5e74\u7684\u4e00\u9805\u8abf\u67e5\uff0c\u7d04\u670915%\u7684\u6210\u5e74\u4eba\u66fe\u5617\u8a66\u4f7f\u7528\u5929\u7136\u88dc\u5145\u5291\u4f86\u6539\u5584\u7761\u7720\uff0c\u5176\u4e2d\u9382\u548c\u892a\u9ed1\u6fc0\u7d20\u662f\u6700\u53d7\u6b61\u8fce\u7684\u9078\u9805\uff0c\u6709\u6548\u7387\u8a55\u4f30\u9ad8\u905460%\u4ee5\u4e0a\u3002\u8acb\u8a18\u4f4f\uff0c\u9019\u4e9b\u5929\u7136\u52a9\u7720\u5291\u4e26\u975e\u842c\u9748\u4e39\uff0c\u800c\u662f\u8f14\u52a9\u89d2\u8272\uff0c\u6700\u597d\u7684\u7761\u7720\u6539\u5584\u4ecd\u4f86\u81ea\u65bc\u7d9c\u5408\u6027\u7684\u5065\u5eb7\u751f\u6d3b\u65b9\u5f0f\u3002<\/p>\n

\u7576\u81ea\u7136\u65b9\u6cd5\u4e0d\u8db3\u6642\uff1a\u4f55\u6642\u8a72\u5c0b\u6c42\u5c08\u696d\u5354\u52a9<\/h2>\n

\u5118\u7ba1\u4e0a\u8ff0\u7684\u81ea\u7136\u65b9\u6cd5\u5c0d\u5927\u591a\u6578\u4eba\u4f86\u8aaa\u975e\u5e38\u6709\u6548\uff0c\u4f46\u6709\u4e9b\u6642\u5019\uff0c\u7761\u7720\u554f\u984c\u53ef\u80fd\u6bd4\u8868\u9762\u4e0a\u770b\u8d77\u4f86\u66f4\u8907\u96dc\u3002\u5982\u679c\u60a8\u5df2\u7d93\u5617\u8a66\u4e86\u6240\u6709\u81ea\u7136\u6539\u5584\u7761\u7720\u7684\u65b9\u6cd5\uff0c\u4e26\u5805\u6301\u4e86\u6578\u9031\u6216\u6578\u6708\uff0c\u4f46\u7761\u7720\u54c1\u8cea\u4ecd\u7136\u6c92\u6709\u986f\u8457\u63d0\u5347\uff0c\u6216\u8005\u60a8\u7684\u7761\u7720\u554f\u984c\u56b4\u91cd\u5f71\u97ff\u4e86\u65e5\u9593\u529f\u80fd\u3001\u60c5\u7dd2\u6216\u5065\u5eb7\uff0c\u90a3\u9ebc\u662f\u6642\u5019\u5c0b\u6c42\u5c08\u696d\u91ab\u7642\u5354\u52a9\u4e86\u3002<\/p>\n

\u67d0\u4e9b\u6f5b\u5728\u7684\u5065\u5eb7\u72c0\u6cc1\u53ef\u80fd\u5c0e\u81f4\u6216\u52a0\u5287\u5931\u7720\uff0c\u4f8b\u5982\u7761\u7720\u547c\u5438\u4e2d\u6b62\u75c7\uff08Sleep Apnea\uff0c\u5e38\u898b\u75c7\u72c0\u70ba\u56b4\u91cd\u6253\u9f3e\u3001\u591c\u9593\u547c\u5438\u66ab\u505c\uff09\u3001\u4e0d\u5be7\u817f\u75c7\u5019\u7fa4\uff08Restless Legs Syndrome\uff09\u3001\u6162\u6027\u75bc\u75db\u3001\u7126\u616e\u75c7\u3001\u6182\u9b31\u75c7\u6216\u7532\u72c0\u817a\u529f\u80fd\u4ea2\u9032\u7b49\u3002\u5c08\u696d\u91ab\u5e2b\u6216\u7761\u7720\u5c08\u79d1\u91ab\u5e2b\u53ef\u4ee5\u900f\u904e\u8a73\u7d30\u554f\u8a3a\u3001\u7761\u7720\u65e5\u8a18\u5206\u6790\uff0c\u751a\u81f3\u9032\u884c\u7761\u7720\u6aa2\u6e2c\uff08\u4f8b\u5982\u591a\u9805\u7761\u7720\u6aa2\u67e5 Polysomnography\uff09\uff0c\u4f86\u8a3a\u65b7\u51fa\u6f5b\u5728\u7684\u7761\u7720\u969c\u7919\uff0c\u4e26\u63d0\u4f9b\u91dd\u5c0d\u6027\u7684\u6cbb\u7642\u65b9\u6848\u3002\u6b64\u5916\uff0c\u8a8d\u77e5\u884c\u70ba\u7642\u6cd5\u5931\u7720\u6cbb\u7642\uff08Cognitive Behavioral Therapy for Insomnia, CBT-I\uff09\u662f\u4e00\u7a2e\u88ab\u5ee3\u6cdb\u8a8d\u53ef\u7684\u975e\u85e5\u7269\u6cbb\u7642\u65b9\u6cd5\uff0c\u7531\u5c08\u696d\u5fc3\u7406\u5e2b\u5f15\u5c0e\uff0c\u5e6b\u52a9\u60a3\u8005\u6539\u8b8a\u5c0d\u7761\u7720\u7684\u8ca0\u9762\u60f3\u6cd5\u548c\u4e0d\u5065\u5eb7\u7684\u7761\u7720\u884c\u70ba\uff0c\u5f9e\u6839\u672c\u4e0a\u89e3\u6c7a\u5931\u7720\u554f\u984c\u3002\u5207\u52ff\u81ea\u884c\u8a3a\u65b7\u6216\u5ef6\u8aa4\u5c31\u91ab\uff0c\u5c08\u696d\u7684\u610f\u898b\u80fd\u70ba\u60a8\u63d0\u4f9b\u6700\u5b89\u5168\u3001\u6700\u6709\u6548\u7684\u89e3\u6c7a\u4e4b\u9053\u3002<\/p>\n

\u7e3d\u7d50\u8207\u60a8\u7684\u4e0b\u4e00\u6b65<\/h2>\n

\u606d\u559c\u60a8\uff01\u8b80\u5230\u9019\u88e1\uff0c\u60a8\u5df2\u7d93\u638c\u63e1\u4e862026\u5e74\u81ea\u7136\u6539\u5584\u7761\u7720\u54c1\u8cea\u7684\u5be6\u7528\u7b56\u7565\u3002\u5f9e\u7406\u89e3\u4e26\u6821\u6e96\u60a8\u7684\u751f\u7269\u6642\u9418\u3001\u6253\u9020\u5be7\u975c\u8212\u9069\u7684\u7761\u7720\u74b0\u5883\u3001\u8abf\u6574\u98f2\u98df\u8207\u904b\u52d5\u7fd2\u6163\uff0c\u5230\u5be6\u884c\u6578\u4f4d\u6392\u6bd2\u3001\u904b\u7528\u5929\u7136\u52a9\u7720\u8f14\u52a9\uff0c\u4ee5\u53ca\u6700\u91cd\u8981\u7684\u2014\u2014\u4e86\u89e3\u4f55\u6642\u8a72\u5c0b\u6c42\u5c08\u696d\u5354\u52a9\uff0c\u60a8\u5df2\u7d93\u64c1\u6709\u4e86\u91cd\u5efa\u512a\u8cea\u7761\u7720\u7684\u6240\u6709\u5de5\u5177\u3002<\/p>\n

\u6539\u5584\u7761\u7720\u662f\u4e00\u500b\u5faa\u5e8f\u6f38\u9032\u7684\u904e\u7a0b\uff0c\u9700\u8981\u8010\u5fc3\u8207\u6301\u4e4b\u4ee5\u6046\u3002\u4e0d\u9700\u8981\u4e00\u6b21\u6027\u6539\u8b8a\u6240\u6709\u7fd2\u6163\uff0c\u60a8\u53ef\u4ee5\u5f9e\u4eca\u5929\u8d77\uff0c\u9078\u64c7\u5176\u4e2d\u4e00\u5169\u500b\u5c0d\u60a8\u800c\u8a00\u6700\u5bb9\u6613\u5be6\u884c\u7684\u6b65\u9a5f\u958b\u59cb\uff0c\u4f8b\u5982\uff0c\u4eca\u665a\u5c31\u8a66\u8457\u5728\u7761\u524d\u4e00\u5c0f\u6642\u95dc\u6389\u6240\u6709\u96fb\u5b50\u7522\u54c1\uff0c\u6216\u662f\u6bcf\u5929\u65e9\u4e0a\u5230\u6236\u5916\u8d70\u8d70\u3002\u8b93\u4e00\u591c\u597d\u7720\u4e0d\u518d\u662f\u5962\u671b\uff0c\u800c\u662f\u60a8\u751f\u6d3b\u4e2d\u7a69\u56fa\u7684\u57fa\u77f3\uff0c\u70ba\u60a8\u7684\u8eab\u5fc3\u5065\u5eb7\u6ce8\u5165\u6e90\u6e90\u4e0d\u7d55\u7684\u80fd\u91cf\u3002\u795d\u60a8\u591c\u591c\u597d\u5922\uff01\u5982\u679c\u60a8\u6709\u4efb\u4f55\u5fc3\u5f97\u6216\u7591\u554f\uff0c\u6b61\u8fce\u5728\u4e0b\u65b9\u7559\u8a00\u5206\u4eab\uff0c\u8b93\u6211\u5011\u4e00\u540c\u5efa\u7acb\u66f4\u597d\u7684\u7761\u7720\u793e\u7fa4\uff0c\u5171\u540c\u9081\u5411\u66f4\u5065\u5eb7\u3001\u66f4\u6709\u6d3b\u529b\u76842026\u5e74\uff01<\/p>\n

\u5feb\u901f\u5c0f\u8cbc\u58eb\uff1a<\/strong><\/p>\n

    \n
  1. \u898f\u5f8b\u4f5c\u606f\uff1a<\/strong> \u6bcf\u5929\u5728\u56fa\u5b9a\u6642\u9593\u5165\u7761\u548c\u8d77\u5e8a\uff0c\u5373\u4f7f\u662f\u9031\u672b\u4e5f\u8981\u5805\u6301\u3002<\/li>\n
  2. \u5149\u7167\u7ba1\u7406\uff1a<\/strong> \u767d\u5929\u591a\u63a5\u89f8\u81ea\u7136\u5149\uff0c\u7761\u524d2\u5c0f\u6642\u907f\u514d\u85cd\u5149\u3002<\/li>\n
  3. \u74b0\u5883\u512a\u5316\uff1a<\/strong> \u81e5\u5ba4\u4fdd\u6301\u9ed1\u6697\u3001\u5b89\u975c\u3001\u6dbc\u723d (18-22\u00b0C)\u3002<\/li>\n
  4. \u98f2\u98df\u6709\u9053\uff1a<\/strong> \u7761\u524d\u907f\u514d\u5496\u5561\u56e0\u3001\u9152\u7cbe\u548c\u8c50\u76db\u9910\u9ede\uff1b\u53ef\u651d\u53d6\u542b\u9382\u3001\u8272\u80fa\u9178\u7684\u98df\u7269\u3002<\/li>\n
  5. \u9069\u5ea6\u904b\u52d5\uff1a<\/strong> \u767d\u5929\u898f\u5f8b\u904b\u52d5\uff0c\u4f46\u907f\u514d\u7761\u524d\u5287\u70c8\u6d3b\u52d5\u3002<\/li>\n
  6. \u653e\u9b06\u8eab\u5fc3\uff1a<\/strong> \u57f9\u990a\u7761\u524d\u5100\u5f0f\uff0c\u5982\u95b1\u8b80\u3001\u51a5\u60f3\u6216\u6ce1\u6fa1\u3002<\/li>\n
  7. \u9069\u6642\u6c42\u52a9\uff1a<\/strong> \u82e5\u9577\u671f\u5931\u7720\uff0c\u52d9\u5fc5\u8aee\u8a62\u5c08\u696d\u91ab\u5e2b\u6216\u7761\u7720\u6cbb\u7642\u5e2b\u3002<\/li>\n<\/ol>\n

    \u8acb\u8a18\u4f4f\uff0c\u672c\u6587\u63d0\u4f9b\u7684\u8cc7\u8a0a\u50c5\u4f9b\u53c3\u8003\uff0c\u65e8\u5728\u63d0\u4f9b\u5168\u9762\u7684\u81ea\u7136\u52a9\u7720\u5efa\u8b70\u3002\u82e5\u60a8\u6709\u9577\u671f\u3001\u56b4\u91cd\u7684\u7761\u7720\u554f\u984c\uff0c\u6216\u61f7\u7591\u81ea\u5df1\u6709\u7761\u7720\u547c\u5438\u4e2d\u6b62\u75c7\u3001\u4e0d\u5be7\u817f\u75c7\u5019\u7fa4\u7b49\u7761\u7720\u969c\u7919\uff0c\u52d9\u5fc5\u8aee\u8a62\u5c08\u696d\u91ab\u5e2b\u3001\u7761\u7720\u6cbb\u7642\u5e2b\u6216\u7cbe\u795e\u79d1\u91ab\u5e2b\u7684\u610f\u898b\uff0c\u4ee5\u7372\u5f97\u6e96\u78ba\u8a3a\u65b7\u8207\u500b\u4eba\u5316\u6cbb\u7642\u65b9\u6848\u3002\u5207\u52ff\u81ea\u884c\u8a3a\u65b7\u6216\u5ef6\u8aa4\u5c31\u91ab\u3002<\/strong><\/p>\n

    \n

    \u95dc\u65bc\u4f5c\u8005<\/p>\n

    \u672c\u6587\u7531 World Daily Blog \u7de8\u8f2f\u5718\u968a<\/strong> \u7814\u7a76\u64b0\u5beb\uff0c\u7d50\u5408\u696d\u754c\u5c08\u5bb6\u898b\u89e3\u3001\u7814\u7a76\u6578\u64da\u53ca\u5be6\u969b\u7d93\u9a57\uff0c\u6240\u6709\u7d71\u8a08\u6578\u64da\u5747\u7d93\u904e\u6838\u5be6\u3002<\/p>\n<\/div>\n

    Subscribe to Our Newsletter<\/h3>

    Get the latest articles on Health, Lifestyle & more delivered to your inbox. No spam, ever.<\/p>