{"id":33336,"date":"2019-03-01T08:52:09","date_gmt":"2019-03-01T15:52:09","guid":{"rendered":"https:\/\/askthescientists.com\/?p=33336"},"modified":"2019-12-30T09:48:51","modified_gmt":"2019-12-30T16:48:51","slug":"tired","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/tired\/","title":{"rendered":"\u5f53\u60a8\u538c\u70e6\u81ea\u5df1\u603b\u662f\u75b2\u60eb\u4e0d\u582a\u65f6"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-33374\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Tired-AdobeStock_224959679-835x418.jpg\" alt=\"\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Tired-AdobeStock_224959679.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Tired-AdobeStock_224959679-400x200.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Tired-AdobeStock_224959679-768x384.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Tired-AdobeStock_224959679-705x353.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Tired-AdobeStock_224959679-450x225.jpg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>\u6bcf\u4e2a\u4eba\u5728\u4e0b\u53483:00\u7684\u65f6\u5019\u90fd\u662f\u4f4e\u8ff7\u671f\u3002\u60a8\u53ef\u80fd\u5728\u4e0d\u7ecf\u610f\u95f4\u53cd\u590d\u8bf4\u7740\u60a8\u719f\u6089\u7684\u4e09\u4e2a\u5b57\u201c\u6211\u7d2f\u4e86\u201d\u3002<\/p>\n<p>\u4f46\u4e3a\u4ec0\u4e48\u5462\uff1f\u662f\u4ec0\u4e48\u8ba9\u60a8\u611f\u5230\u5982\u6b64\u6c89\u91cd\u7684\u75b2\u52b3\u548c\u56f0\u5026\uff1f\u9664\u4e86\u4e00\u4e2a\u660e\u663e\u4e14\u7b80\u5355\u7684\u539f\u56e0\u2014\u2014<a href=\"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/\">\u7f3a\u4e4f\u7761\u7720<\/a>\u3002\u4f46\u8fd9\u4e2a\u7b80\u5355\u7684\u7b54\u6848\u5177\u6709\u6b3a\u9a97\u6027\uff0c\u5b83\u6697\u793a\u7761\u7720\u4e0d\u8db3\u5f88\u5bb9\u6613\u514b\u670d\u548c\u6539\u5584\u3002\u597d\u50cf\u83b7\u5f97\u5145\u8db3\u7684\u7761\u7720\u6765\u5b8c\u5168\u638c\u63a7\u6bcf\u4e00\u5929\u5c31\u50cf\u5728\u665a\u4e0a\u5173\u6389\u5e8a\u5934\u706f\u4e00\u6837\u7b80\u5355\u3002<\/p>\n<p>\u73b0\u5b9e\u611f\u89c9\u548c\u771f\u6b63\u7684\u75b2\u5026\u5176\u5b9e\u6bd4\u8fd9\u8981\u590d\u6742\u5f97\u591a\u3002\u5176\u5b83\u56e0\u7d20\u8fd8\u6709\u7e41\u5fd9\u7684\u4e8b\u52a1\u3001\u65e5\u7a0b\u7684\u51b2\u7a81\uff0c\u548c\u4e2a\u4eba\u7684\u627f\u8bfa\u3002<a href=\"https:\/\/askthescientists.com\/zh-hans\/family-cooking\/\">\u5835\u8f66\u3001\u53bb\u5065\u8eab\u623f\uff0c\u4ee5\u53ca\u5728\u70f9\u996a\u548c\u5916\u5356\u4e4b\u95f4\u505a\u51b3\u5b9a<\/a>\u3002\u8fd9\u4e00\u5207\u90fd\u8017\u5c3d\u4e86\u60a8\u8fd9\u4e00\u5929\u9700\u8981\u7528\u5230\u7684\u5b9d\u8d35\u80fd\u91cf\u3002<\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/technology-sleep\/\">\u5728\u6b64\u4e4b\u4e0a\uff0c\u4eba\u9020\u706f\u5149\uff08\u6240\u6709\u4eba\u90fd\u4f9d\u8d56\u7684\u6280\u672f\uff09\u5ef6\u957f\u4e86\u6bcf\u5929\u7684\u5de5\u4f5c\u65f6\u95f4\uff0c\u8ba9\u60a8\u5de5\u4f5c\u6216\u71ac\u591c\u5230\u66f4\u665a<\/a>\u3002\u7814\u7a76\u652f\u6301\u8fd9\u4e00\u65b0\u7684\u73b0\u8c61\u3002\u6700\u8fd1\u7684\u4e00\u9879\u5168\u7403\u6027\u7814\u7a76\u8868\u660e\uff0c\u7761\u7720\u4e0d\u8db3\u4f1a\u4e25\u91cd\u5f71\u54cd\u53e3\u8bed\u6280\u5de7\u548c\u63a8\u7406\u601d\u7ef4\u2014\u2014\u8fd9\u4e9b\u90fd\u662f\u60a8\u6bcf\u5929\u90fd\u4f9d\u8d56\u7684\u80fd\u529b\u3002\u4e8b\u5b9e\u4e0a\uff0c\u7814\u7a76\u4eba\u5458\u5c06\u6bcf\u665a\u53ea\u6709\u56db\u5c0f\u65f6\u7684\u7761\u7720\u65f6\u95f4\u7b49\u540c\u4e8e\u8001\u5316\u516b\u5e74\u3002<\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/habits\/\">\u6539\u53d8\u60a8\u7684\u65e5\u5e38\u89c4\u5f8b<\/a>\u3001\u51cf\u6162\u60a8\u7684\u751f\u6d3b\u8282\u594f\uff0c\u6216\u51cf\u5c11\u5c4f\u5e55\u65f6\u95f4\u53ef\u80fd\u5f88\u56f0\u96be\u3002\u90a3\u5c31\u8ba9\u6211\u4eec\u4ece\u7b80\u5355\u7684\u5f00\u59cb\u5427\u2014\u2014\u610f\u8bc6\u3002\u66f4\u597d\u5730\u4e86\u89e3\u60a8\u81ea\u5df1\u75b2\u60eb\u65f6\u7684\u8868\u73b0\u5f88\u6709\u5e2e\u52a9\u3002\u662f\u4ec0\u4e48\u8ba9\u60a8\u611f\u5230\u75b2\u60eb\uff1f\u60a8\u7684\u5fc3\u7406\u548c\u8eab\u4f53\u611f\u89c9\u5982\u4f55\uff1f<\/p>\n<p>\u5f53\u60a8\u7b26\u5408\u81ea\u5df1\u75b2\u60eb\u7684\u7279\u5f81\u65f6\uff0c\u60a8\u5c31\u53ef\u4ee5\u8fc5\u901f\u505a\u51fa\u53cd\u5e94\u6765\u8bc4\u91cf\u5e76\u6ee1\u8db3\u60a8\u7684\u9700\u6c42\u3002\u968f\u7740\u65f6\u95f4\u7684\u63a8\u79fb\uff0c\u8fd9\u4e00\u610f\u8bc6\u5c06\u5e2e\u52a9\u60a8\u51c6\u5907\u597d\u9884\u9632\u7b56\u7565\uff0c\u8ba9\u60a8\u907f\u514d\u611f\u53d7\u4e0d\u5fc5\u8981\u7684\u75b2\u52b3\u3002<\/p>\n<h2><strong>\u75b2\u60eb\u7684\u8ff9\u8c61\u548c\u75c7\u72b6<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33418\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Yawning-AdobeStock_102157604.jpg\" alt=\"Young beautiful Afro-American businesswoman using laptop, holding cup and yawning while working in cafe\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u610f\u8bc6\u4ece\u4e86\u89e3\u60a8\u5728\u5bfb\u627e\u4ec0\u4e48\u5f00\u59cb\u3002\u5728\u75b2\u60eb\u7684\u60c5\u51b5\u4e0b\uff0c\u5b83\u65e2\u6709\u8ff9\u8c61\u4e5f\u6709\u75c7\u72b6\u3002\uff08\u5b83\u4eec\u5e38\u89c1\u4e14\u76f8\u4f3c\uff0c\u4f46\u4e5f\u5b58\u5728\u5dee\u5f02\u3002\uff09\u8ff9\u8c61\u662f\u5176\u4ed6\u4eba\u53ef\u4ee5\u89c2\u5bdf\u5230\u60a8\u7684\u72b6\u51b5\uff0c\u56e0\u4e3a\u5b83\u4eec\u662f\u4ece\u5916\u90e8\u53ef\u89c1\u7684\u3002\u75c7\u72b6\u662f\u60a8\u81ea\u5df1\u7684\u611f\u89c9\u2014\u2014\u60a8\u53ef\u4ee5\u5355\u72ec\u63cf\u8ff0\u7684\u72b6\u51b5\u3002<\/p>\n<p>\u5f53\u8c08\u5230\u75b2\u60eb\u65f6\uff0c\u4e00\u4e2a\u8ff9\u8c61\u53ef\u4ee5\u662f\u8fc7\u5ea6\u6253\u54c8\u6b20\u3002\u60a8\u7684\u670b\u53cb\u53ef\u80fd\u5f88\u5bb9\u6613\u6ce8\u610f\u5230\u5e76\u544a\u8bc9\u60a8\uff1a\u201c\u54c7\uff0c\u6211\u770b\u5230\u60a8\u4e00\u76f4\u5728\u6253\u54c8\u6b20\u3002\u60a8\u6628\u665a\u7761\u7720\u5145\u8db3\u5417\uff1f\u201d\u4e00\u4e2a\u75c7\u72b6\u53ef\u4ee5\u662f\u7cbe\u795e\u4e0a\u7684\u6a21\u7cca\uff0c\u5373\u4f7f\u60a8\u80fd\u591f\u611f\u77e5\u548c\u4f53\u9a8c\u5230\uff0c\u60a8\u7684\u670b\u53cb\u4ece\u5916\u90e8\u4e5f\u4e0d\u4f1a\u53d1\u73b0\u3002<\/p>\n<p>\u4ee5\u4e0b\u662f\u4e00\u4e9b\u75b2\u60eb\u7684\u8ff9\u8c61\u548c\u75c7\u72b6\u7684\u4f8b\u5b50\uff1a<\/p>\n<table width=\"536\">\n<tbody>\n<tr>\n<td><\/td>\n<td width=\"182\"><strong>\u8ff9\u8c61<\/strong><\/td>\n<td width=\"219\"><strong>\u75c7\u72b6<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>\u60c5\u7eea<\/strong><\/td>\n<td width=\"182\">\u6613\u6012\u3001\u66f4\u52a0\u654f\u611f\uff0c\u548c\u7126\u8651\u6216\u6291\u90c1<\/td>\n<td width=\"219\">\u7126\u8651\u6216\u6291\u90c1<\/td>\n<\/tr>\n<tr>\n<td><strong>\u5fc3\u7406<\/strong><\/td>\n<td width=\"182\">\u5065\u5fd8<\/td>\n<td width=\"219\">\u7f3a\u4e4f\u4e13\u6ce8\u529b\u6216\u6ce8\u610f\u529b\uff0c\u548c\u7cbe\u795e\u6a21\u7cca<\/td>\n<\/tr>\n<tr>\n<td><strong>\u751f\u7406<\/strong><\/td>\n<td width=\"182\">\u7ecf\u5e38\u6253\u54c8\u6b20\u6216<\/p>\n<p>\u65e0\u610f\u95f4\u6253\u778c\u7761<\/td>\n<td width=\"219\">\u5934\u75bc\u6216\u808c\u8089\u75b2\u52b3<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u867d\u7136\u8fd9\u4e9b\u770b\u8d77\u6765\u53ef\u80fd\u5f88\u660e\u663e\uff0c\u4f46\u6bcf\u4e2a\u4eba\u90fd\u6709\u72ec\u7279\u7684\u8ff9\u8c61\u548c\u75c7\u72b6\u3002\u5f53\u60a8\u611f\u89c9\u66f4\u52a0\u75b2\u60eb\u65f6\uff0c\u60a8\u53ef\u80fd\u4f1a\u8868\u73b0\u51fa\u66f4\u591a\u7684\u60c5\u7eea\uff0c\u800c\u4e0d\u662f\u75b2\u60eb\u7684\u751f\u7406\u8ff9\u8c61\u3002\u6216\u8bb8\u60a8\u4f1a\u5bf9\u4e00\u4f4d\u670b\u53cb\u53d1\u6cc4\u81ea\u5df1\u7684\u60c5\u7eea\uff0c\u7136\u540e\u7acb\u523b\u610f\u8bc6\u5230\u81ea\u5df1\u7684\u8fc7\u6fc0\u53cd\u5e94\u3002\u6216\u8005\u5728\u60a8\u611f\u5230\u75b2\u5026\u65f6\uff0c\u60a8\u4f1a\u6bd4\u5e73\u65f6\u66f4\u5bb9\u6613\u56e0\u4e3a\u751f\u6d3b\u4e2d\u7684\u4e00\u4e9b\u5c0f\u4e8b\u800c<a href=\"https:\/\/askthescientists.com\/zh-hans\/stress-management-slideshow\/\">\u7d27\u5f20<\/a>\u6216\u4e0d\u5b89\u3002\u53c8\u6216\u8005\u60a8\u4f1a\u5bf9\u4e00\u4ef6\u4e8b\u611f\u52a8\u6d41\u6cea\uff0c\u800c\u8fd9\u5374\u4e0d\u662f\u60a8\u7684\u5929\u6027\u3002<\/p>\n<p>\u7814\u7a76\u8868\u660e\uff0c\u7761\u7720\u51cf\u5c11\u6216\u7761\u7720\u7f3a\u4e4f\u5bfc\u81f4\u5927\u8111\u4e2d\u7684\u4e00\u4e9b\u8fde\u63a5\u5207\u65ad\u3002\u5177\u4f53\u6765\u8bf4\uff0c<a href=\"https:\/\/askthescientists.com\/zh-hans\/science-of-mood\/\">\u60a8\u5927\u8111\u4e2d\u6709\u6548\u5730\u63a7\u5236\u60c5\u7eea\u7684\u90e8\u5206\u4f1a\u5173\u95ed<\/a>\u3002\u5728\u60a8\u75b2\u60eb\u65f6\uff0c\u8fd9\u4e9b\u63a7\u5236\u673a\u5236\u7684\u5931\u6548\u5c31\u4f1a\u5f15\u8d77\u4e0d\u5408\u7406\u7684\u53cd\u5e94\uff0c\u5c3d\u7ba1\u60a8\u7684\u610f\u56fe\u662f\u597d\u7684\u3002<\/p>\n<p>\u867d\u7136\u8fd9\u5e76\u4e0d\u5947\u602a\uff0c\u4f46\u5b83\u662f\u60a8\u901a\u5e38\u542c\u5230\u7684\u6709\u5173\u5bf9\u7761\u7720\u4e4b\u9700\u6c42\u7684\u6709\u8da3\u66ff\u4ee3\u65b9\u6848\u3002\u662f\u7684\uff0c\u60a8\u9700\u8981\u7761\u7720\u624d\u80fd\u5f97\u5230\u826f\u597d\u7684\u4f11\u606f\u5e76\u8ba9\u8eab\u4f53\u6062\u590d\u6d3b\u529b\u3002\u4f46\u60a8\u8fd8\u9700\u8981\u7761\u7720\u6765\u6062\u590d\u5927\u8111\u4e2d\u8d1f\u8d23\u60c5\u7eea\u7684\u8fde\u63a5\u3002\u8fd9\u4e3a\u60a8\u7b2c\u4e8c\u5929\u7684\u793e\u4ea4\u4e92\u52a8\u548c\u6311\u6218\u505a\u597d\u51c6\u5907\u3002<\/p>\n<h2><strong>\u522b\u8ba9\u75b2\u60eb\u6bc1\u574f\u60a8\u7684\u996e\u98df<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33440\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Unhealthy-diet-AdobeStock_198043302.jpg\" alt=\"After eating fast food. Man feeling full or taking nap after eating junk. Guy having hangover or unhealthy diet. Stomach pain while sitting on couch.\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5176\u5b83\u4e00\u4e9b\u75b2\u5026\u7684\u72ec\u7279\u8ff9\u8c61\u548c\u75c7\u72b6\u53ef\u80fd\u4e0e\u60a8\u7684\u996e\u98df\u6709\u5173\u3002\u867d\u7136\u6709\u4e9b\u4eba\u53ef\u80fd\u4f1a\u98df\u6b32\u4e0b\u964d\uff0c\u4f46\u7814\u7a76\u8868\u660e\uff0c\u5927\u591a\u6570\u4eba\u90fd\u4f1a\u53d7\u5230\u76f8\u53cd\u7684\u5f71\u54cd\u3002\u968f\u7740\u75b2\u52b3\u611f\u7684\u4e0a\u5347\uff0c\u8eab\u4f53\u9010\u6e10\u4e27\u5931\u5176\u8bc4\u4f30\u98df\u6b32\u7684\u80fd\u529b\uff0c\u8fd9\u53ef\u80fd\u5bfc\u81f4\u66b4\u996e\u66b4\u98df\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u5728\u60a8\u53d8\u5f97\u66f4\u52a0\u75b2\u60eb\u65f6\uff0c\u60a8\u4f1a\u6e34\u671b\u5403\u66f4\u591a\u5361\u8def\u91cc\u5bc6\u5ea6\u9ad8\u7684\u98df\u7269\u3002\u800c\u4e14\u60a8\u66f4\u6709\u53ef\u80fd\u9009\u62e9\u9ad8\u8102\u80aa\u7684\u96f6\u98df\u3002\u8fd9\u5c31\u662f\u4e3a\u4ec0\u4e48\u7814\u7a76\u663e\u793a\u80a5\u80d6\u548c\u7f3a\u4e4f\u7761\u7720\u4e4b\u95f4\u5b58\u5728\u8054\u7cfb\u3002<\/p>\n<p>\u603b\u800c\u8a00\u4e4b\uff0c\u4e86\u89e3\u60a8\u7684\u8eab\u4f53\u548c\u7cbe\u795e\u5982\u4f55\u5bf9\u75b2\u52b3\u505a\u51fa\u53cd\u5e94\u975e\u5e38\u91cd\u8981\u3002\u5b83\u5bf9\u60a8\u7684\u8eab\u5fc3\u5065\u5eb7\u90fd\u4f1a\u4ea7\u751f\u8d1f\u9762\u5f71\u54cd\u3002\u5982\u679c\u4e0d\u52a0\u4ee5\u89e3\u51b3\uff0c\u8fd9\u4e9b\u95ee\u9898\u53ef\u80fd\u4f1a\u5bfc\u81f4\u6709\u5bb3\u7684\u793e\u4f1a\u4e8b\u4ef6\u6216\u53d1\u5c55\u4e3a<a href=\"https:\/\/askthescientists.com\/zh-hans\/weight-management\/\">\u957f\u671f\u7684\u66b4\u996e\u66b4\u98df\u4e60\u60ef<\/a>\u3002<\/p>\n<p>\u5e0c\u671b\u60a8\u80fd\u66f4\u597d\u5730\u4e86\u89e3\u81ea\u5df1\u7684\u8eab\u4f53\u5982\u4f55\u53d7\u5230\u75b2\u5026\u7684\u5f71\u54cd\u3002\u8ba9\u6211\u4eec\u6539\u53d8\u65b9\u5411\uff0c\u66f4\u591a\u5730\u53bb\u5173\u6ce8\u90a3\u4e9b\u5f00\u59cb\u4ea7\u751f\u75b2\u60eb\u65f6\u7684\u611f\u89c9\u3002<\/p>\n<h2><strong>\u9700\u8981\u5348\u7761\u5417\uff1f\u5982\u4f55\u51fb\u8d25\u5348\u540e\u7684\u4f4e\u8ff7<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33484\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Afternoon-nap-AdobeStock_195303642.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u4e0b\u53483\u70b9\u949f\u4e86\u3002\u60a8\u7684\u5348\u9910\u5df2\u7ecf\u6d88\u5316\u4e86\uff0c\u60a8\u7684\u809a\u5b50\u611f\u89c9\u5f88\u8212\u670d\u3002\u7535\u8111\u7684\u55e1\u55e1\u58f0\u611f\u89c9\u4e0a\u548c\u542c\u8d77\u6765\u90fd\u50cf\u662f\u50ac\u7720\u66f2\u3002\u5c4f\u5e55\u4e0a\u7684\u6587\u5b57\u5f00\u59cb\u53d8\u5f97\u6a21\u7cca\uff0c\u56e0\u4e3a\u60a8\u7684\u773c\u76ae\u8f7b\u8f7b\u5730\u5408\u4e0a\u4e86\u4e00\u6b21\u2026\u2026\u4e24\u6b21\u2026\u2026\u7136\u540e\uff0c\u554a\uff0c\u611f\u89c9\u771f\u597d\u3002\u90a3\u60a8\u4e3a\u4ec0\u4e48\u4e0d\u6682\u65f6\u95ed\u4e0a\u53cc\u773c\u4f11\u606f\u4e00\u4e0b\u5462\uff1f<\/p>\n<p>\u53ef\u6015\u7684\u5348\u540e\u4f4e\u8ff7\u518d\u6b21\u9732\u51fa\u4e11\u6076\u7684\u5634\u8138\u3002\u597d\u6d88\u606f\u662f\uff0c\u4e00\u4e9b\u7b80\u5355\u7684\u6280\u5de7\u53ef\u4ee5\u5e2e\u52a9\u60a8\u964d\u670d\u8fd9\u4e2a\u602a\u517d\u3002\u5c1d\u8bd5\u4e00\u4e0b\u8fd9\u4e9b\u65b9\u6cd5\uff0c\u770b\u770b\u5b83\u4eec\u662f\u5426\u9002\u5408\u60a8\uff1a<\/p>\n<ul>\n<li><em><a href=\"https:\/\/askthescientists.com\/zh-hans\/breakfast\/\">\u5403\u5bcc\u542b\u86cb\u767d\u8d28\u7684\u65e9\u9910<\/a>\u3002<\/em>\u7814\u7a76\u8868\u660e\uff0c\u542b\u6709\u86cb\u767d\u8d28\u548c\u7ea4\u7ef4\u7684\u81b3\u98df\uff08\u5c24\u5176\u662f\u65e9\u9910\uff09\u4e0e\u66f4\u597d\u7684\u7761\u7720\u54c1\u8d28\u6709\u5173\u3002\u5982\u679c\u53ef\u4ee5\u7684\u8bdd\uff0c\u51cf\u5c11<a href=\"https:\/\/askthescientists.com\/zh-hans\/healthy-breakfast\/\">\u60a8\u7684\u65e9\u9910<\/a>\u4e2d\u78b3\u6c34\u5316\u5408\u7269\u7684\u6bd4\u4f8b\uff0c\u5e76\u7528<a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/protein\/\">\u86cb\u767d\u8d28<\/a>\u4ee3\u66ff\u3002\u8fd9\u5c06\u5e2e\u52a9\u60a8\u66f4\u957f\u65f6\u95f4\u5730\u611f\u89c9\u9971\u8db3\uff0c\u6709\u52a9\u4e8e\u65e5\u95f4\u7684\u8b66\u89c9\u548c\u591c\u95f4\u7684\u7761\u7720\u3002\u4e00\u4e2a\u65b9\u6cd5\u5c31\u662f\uff1a\u8df3\u8fc7\u8d1d\u679c\uff0c\u5403\u4e00\u4e2a\u9e21\u86cb\u3002<\/li>\n<li><em>\u5348\u540e\u907f\u514d\u6444\u5165\u5496\u5561\u56e0\u3002<\/em>\u867d\u7136\u5496\u5561\u56e0\u6709\u5b83\u7684\u597d\u5904\uff0c\u4f46\u8fc7\u91cf\u7684\u5496\u5561\u56e0\u4f1a\u4e25\u91cd\u5f71\u54cd\u60a8\u591c\u95f4\u7684\u4f11\u606f\u3002\u5728\u4e00\u5929\u4e2d\uff0c\u8003\u8651\u4e0d\u8981\u559d\u7b2c\u4e8c\u676f\uff08\u6216\u7b2c\u4e09\u676f\uff0c\u6216\u7b2c\u56db\u676f\uff09\u5496\u5561\u6216\u8336\u3002\u5982\u679c\u5b9e\u5728\u65e0\u6cd5\u51cf\u91cf\uff0c\u90a3\u5c31\u5c1d\u8bd5\u51cf\u5c11\u6bcf\u676f<a href=\"https:\/\/askthescientists.com\/zh-hans\/mood-nutrition\/\">\u5496\u5561\u56e0\u996e\u6599<\/a>\u7684\u5206\u91cf\u3002<\/li>\n<li><em>\u643a\u5e26\u5065\u5eb7\u7684\u96f6\u98df\u3002<\/em>\u5728\u60a8\u5f00\u59cb\u611f\u5230\u75b2\u5026\u4e4b\u524d\uff0c\u60a8\u53ef\u4ee5\u98df\u7528\u4e00\u4e9b\u5065\u5eb7\u7684\u96f6\u98df\u3002\u542b\u6709\u86cb\u767d\u8d28\u7684\u98df\u54c1\uff0c\u6bd4\u5982\u575a\u679c\uff0c\u53ef\u4ee5\u5e2e\u52a9\u60a8\u611f\u89c9\u66f4\u52a0\u8b66\u89c9\u4e14\u7cbe\u529b\u5145\u6c9b\u3002\u53e6\u4e00\u4e2a\u65b9\u6cd5\u662f\uff1a\u5c1d\u8bd5\u4e00\u4e9b\u4ee4\u4eba\u6ee1\u8db3\u7684\u8106\u7684\u96f6\u98df\uff0c\u6bd4\u5982\u80e1\u841d\u535c\u3001\u82b9\u83dc\uff0c\u6216\u7528\u82f9\u679c\u642d\u914d\u60a8\u6700\u559c\u6b22\u7684\u575a\u679c\u9171\u3002\u5c0f\u5de7\u800c\u9891\u7e41\u7684\u96f6\u98df\u53ef\u5728\u4e00\u6574\u5929\u4e2d\u62b5\u5fa1\u9965\u997f\u3002\u5b83\u4eec\u8fd8\u53ef\u4ee5\u5e2e\u52a9\u60a8\u4fdd\u6301\u80fd\u91cf\u5145\u6c9b\u5e76\u4e13\u6ce8\u4e8e\u624b\u5934\u4e0a\u7684\u4efb\u52a1\u3002<\/li>\n<\/ul>\n<h2><strong>\u6253\u7834\u75b2\u60eb\u7684\u4f20\u8bf4<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33462\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Energized-AdobeStock_216394027.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u6700\u540e\uff0c\u7528\u6709\u5173\u7761\u7720\u7684\u771f\u5b9e\u4fe1\u606f\u6b66\u88c5\u81ea\u5df1\u3002\u5916\u754c\u6709\u5f88\u591a\u8bef\u5bfc\u6216\u6df7\u6dc6\u7684\u4fe1\u606f\u3002\u800c\u7814\u7a76\u6240\u6709\u7684\u4fe1\u606f\u53ef\u80fd\u4ee4\u4eba\u7cbe\u75b2\u529b\u7aed\u2014\u2014\u8fd9\u6b63\u662f\u60a8\u60f3\u8981\u907f\u514d\u7684\uff01<\/p>\n<p>\u4ee5\u4e0b\u662f\u5173\u4e8e\u7761\u7720\u7684\u4e09\u4e2a\u5e38\u89c1\u7684\u4f20\u8bf4\u2014\u2014\u8ba9\u6211\u4eec\u6765\u9010\u4e2a\u63ed\u7a7f\uff1a<\/p>\n<ol>\n<li>\n<h3>\u60a8\u6bcf\u665a\u5fc5\u987b\u7761\u516b\u4e2a\u5c0f\u65f6\u624d\u80fd\u4f11\u606f\u597d\u3002<\/h3>\n<\/li>\n<\/ol>\n<p>\u4e0d\u5bf9\uff01\u201c\u516b\u201d\u5728\u60a8\u7684\u8111\u6d77\u4e2d\u53ef\u80fd\u662f\u4e2a\u795e\u5947\u7684\u6570\u5b57\u3002\u5f88\u591a\u4eba\u8ba4\u4e3a\u516b\u5c0f\u65f6\u7684\u7761\u7720\u662f\u89e3\u51b3\u65e5\u95f4\u75b2\u52b3\u6216\u591c\u95f4\u7761\u7720\u95ee\u9898\u7684\u5173\u952e\u3002\u867d\u7136\u516b\u5c0f\u65f6\u53ef\u80fd\u662f\u9002\u5408\u60a8\u7684\u4f11\u606f\u65f6\u95f4\uff0c\u4f46\u5b83\u5e76\u4e0d\u9002\u7528\u4e8e\u6bcf\u4e2a\u4eba\u3002<\/p>\n<p>\u8fd9\u4e2a\u6570\u5b57\u6765\u81ea\u5bf9\u6570\u5343\u4eba\u7684\u7814\u7a76\u5e76\u53cd\u6620\u51fa\u5e73\u5747\u65f6\u95f4\u3002\u8fd9\u610f\u5473\u7740\u6709\u5f88\u591a\u4eba\u6bcf\u665a\u9700\u8981\u591a\u4e8e\u6216\u5c11\u4e8e\u516b\u5c0f\u65f6\u7684\u7761\u7720\u3002\u6240\u4ee5\uff0c\u5982\u679c\u60a8\u6bcf\u665a\u53ea\u9700\u7761\u516d\u4e2a\u5c0f\u65f6\uff0c\u4f46\u9192\u6765\u540e\u611f\u89c9\u5f97\u5230\u4e86\u5145\u5206\u7684\u4f11\u606f\u5e76\u6062\u590d\u4e86\u6d3b\u529b\u2014\u2014\u90a3\u5f88\u597d\u3002\u60a8\u6240\u505a\u7684\u5c31\u662f\u60a8\u7684\u8eab\u4f53\u6240\u9700\u8981\u7684\uff0c\u90a3\u60a8\u5c31\u4e0d\u9700\u8981\u6539\u53d8\u3002\u5982\u679c\u60a8\u9700\u8981\u7684\u662f10\u4e2a\u5c0f\u65f6\uff0c\u90a3\u4e48\u540c\u6837\u4e5f\u662f\u5982\u6b64\u3002\u5982\u679c\u60a8\u6bcf\u665a\u7761\u51e0\u4e2a\u5c0f\u65f6\uff08\u65e0\u8bba\u662f\u4e0d\u662f\u516b\u4e2a\u5c0f\u65f6\uff09\uff0c\u4f46\u60a8\u9192\u6765\u540e\u611f\u89c9\u75b2\u60eb\u4e0d\u582a\u6216\u7cbe\u795e\u6da3\u6563\uff0c\u90a3\u4e48\u8fd9\u5c31\u51fa\u73b0\u95ee\u9898\u4e86\u3002<\/p>\n<p>\u5176\u4e2d\u7684\u542f\u793a\u5c31\u662f\uff1a\u4e0d\u8981\u6b7b\u5b88\u516b\u5c0f\u65f6\u3002\u627e\u51fa\u4ec0\u4e48\u6700\u9002\u5408\u60a8\u5e76\u5c1d\u8bd5\u56f4\u7ed5\u60a8\u81ea\u5df1\u7684\u65f6\u95f4\u800c\u5efa\u7acb\u89c4\u5f8b\u3002<\/p>\n<ol start=\"2\">\n<li>\n<h3>\u5348\u7761\u5f88\u9002\u5408\u5f25\u8865\u7761\u7720\u7f3a\u4e4f\u3002\u5348\u7761\u65f6\u95f4\u8d8a\u957f\u8d8a\u597d\u3002<\/h3>\n<\/li>\n<\/ol>\n<p>\u8fd9\u4e2a\u65e2\u6b63\u786e\u53c8\u9519\u8bef\u3002\u867d\u7136\u5348\u7761\u53ef\u4ee5\u5e2e\u52a9\u60a8\u5f25\u8865\u7761\u7720\u4e0d\u8db3\uff0c\u4f46\u4ecd\u6709\u7b56\u7565\u53ef\u5faa\u3002\u8fd9\u4e0e\u60a8\u5728\u4ec0\u4e48\u65f6\u95f4\u5348\u7761\u548c\u6301\u7eed\u65f6\u95f4\u6709\u5173\u3002<\/p>\n<p>\u795e\u7ecf\u5b66\u533b\u751f\u53ca\u7761\u7720\u533b\u5b66\u533b\u751f\uff08\u5927\u8111\u548c\u7761\u7720\u533b\u751f\uff09Dr. W. Chris Winter\u5efa\u8bae\u60a8\u5728\u4e0a\u5348\u6216\u4e00\u5929\u4e2d\u66f4\u65e9\u7684\u65f6\u5019\u5c1d\u8bd5\u5348\u7761\u3002\u628a\u5b83\u60f3\u50cf\u6210\u5728\u524d\u4e00\u665a\u7761\u7720\u7684\u57fa\u7840\u4e0a\u5ef6\u957f\u7761\u7720\u65f6\u95f4\u3002\u53e6\u4e00\u65b9\u6848\uff08\u5728\u4e0b\u5348\u6216\u4e00\u5929\u4e2d\u66f4\u665a\u7684\u65f6\u5019\u5348\u7761\uff09\u5219\u4f1a\u8ba9\u60a8\u665a\u4e9b\u65f6\u5019\u5728\u591c\u95f4\u65e0\u6cd5\u83b7\u5f97\u66f4\u957f\u65f6\u95f4\u7684\u7761\u7720\u3002<\/p>\n<p>\u5176\u6b21\uff0c\u91cd\u65b0\u8003\u8651\u60a8\u9700\u8981\u5348\u7761\u591a\u4e45\u3002\u4e8b\u5b9e\u4e0a\uff0c\u4e24\u5c0f\u65f6\u7684\u5348\u7761\u5df2\u7ecf\u4e0d\u518d\u662f\u5348\u7761\u4e86\uff0c\u5df2\u7ecf\u53d8\u6210\u4e86\u767d\u5929\u7684\u4e00\u6b21\u7761\u7720\u3002\u76f8\u53cd\uff0c\u8003\u8651\u60a8\u9700\u8981\u591a\u957f\u65f6\u95f4\u5165\u7761\uff08\u901a\u5e38\u662f10-15\u5206\u949f\uff09\uff0c\u7136\u540e\u52a0\u4e0a20\u5206\u949f\u3002\u628a\u95f9\u949f\u8bbe\u572830-45\u5206\u949f\uff0c\u8fd9\u5c31\u8ba9\u60a8\u6709\u8db3\u591f\u7684\u65f6\u95f4\u5165\u7761\u5e76\u83b7\u5f97\u575a\u5b9e\u800c\u5408\u7406\u7684\u5c0f\u61a9\u3002<em>\u00a0<\/em><\/p>\n<ol start=\"3\">\n<li>\n<h3>\u5728\u5e8a\u4e0a\u770b\u7535\u89c6\u53ef\u4ee5\u5e2e\u52a9\u6211\u5165\u7761\u3002<\/h3>\n<\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33555\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/TV-at-night-AdobeStock_21852566.jpg\" alt=\"Person watches TV at night in his bed with his feet sticking up out of the blankets. The TV screen is blank white\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u8fd9\u53ef\u80fd\u5bf9\u60a8\u6765\u8bf4\u662f\u6b63\u786e\u7684\uff0c\u4f46\u4e5f\u8bb8\u4e0d\u662f\u51fa\u4e8e\u6b63\u786e\u7684\u539f\u56e0\u3002<\/p>\n<p>\u5c4f\u5e55\u548c\u5b83\u4eec\u53d1\u51fa\u7684\u84dd\u5149\u4f1a\u6291\u5236\u8eab\u4f53\u5e2e\u52a9\u60a8\u5165\u7761\u7684\u81ea\u7136\u8fc7\u7a0b\uff0c\u5373\u892a\u9ed1\u6fc0\u7d20\u7684\u4ea7\u751f\u3002\u8003\u8651\u5728\u7761\u524d30-90\u5206\u949f\u5c31\u5173\u95ed\u5c4f\u5e55\u3002\u5982\u679c\u8fd9\u6837\u505a\u6709\u56f0\u96be\uff0c\u90a3\u5c31\u5c1d\u8bd515\u5206\u949f\uff0c\u5e76\u5728\u60a8\u4f7f\u7528\u7684\u5c4f\u5e55\u4e0a\u5b89\u88c5\u84dd\u5149\u6ee4\u955c\uff08\u5f88\u5bb9\u6613\u5728\u667a\u80fd\u624b\u673a\u3001\u7535\u8111\uff0c\u6216\u5e73\u677f\u7535\u8111\u4e0a\u5b89\u88c5\uff09\u3002<\/p>\n<p>\u4e5f\u8bb8<a href=\"https:\/\/askthescientists.com\/zh-hans\/tv-weight-management\/\">\u60a8\u5728\u7761\u89c9\u65f6\u559c\u6b22\u5f00\u7740\u7535\u89c6<\/a>\u7684\u539f\u56e0\u662f\u5b83\u53d1\u51fa\u7684\u767d\u8272\u566a\u97f3\u5e2e\u52a9\u60a8\u5165\u7761\u3002\u9009\u62e9\u4e0d\u5e26\u84dd\u706f\u7684\u58f0\u97f3\u673a\u3002\u58f0\u97f3\u673a\u6709\u591a\u79cd\u5f62\u5f0f\uff0c\u60a8\u53ef\u4ee5\u9009\u62e9\u4e00\u6b3e\u9002\u5408\u60a8\u7684\uff0c\u5305\u62ec\u667a\u80fd\u624b\u673a\u4e0a\u7684\u5e94\u7528\u7a0b\u5f0f\u3002\u5982\u679c\u8fd9\u8fd8\u4e0d\u662f\u60a8\u7684\u98ce\u683c\uff0c\u90a3\u4e48\u4e00\u4e2a\u7b80\u5355\u7684\u98ce\u6247\u4e5f\u53ef\u4ee5\u8fbe\u5230\u8fd9\u4e00\u76ee\u7684\u3002<\/p>\n<h2><strong>\u4f11\u606f\u662f\u6700\u597d\u7684\u529e\u6cd5<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33566\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Sleep-AdobeStock_144058571.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u65e0\u8bba\u60a8\u662f\u8c01\u6216\u5728\u505a\u4ec0\u4e48\uff0c\u60a8\u53ef\u80fd\u90fd\u9700\u8981\u66f4\u591a\u7684\u4f11\u606f\u3002\u8fd9\u5c31\u662f\u73b0\u4ee3\u751f\u6d3b\u8ba9\u51e0\u4e4e\u6bcf\u4e2a\u4eba\u90fd\u4f53\u4f1a\u5230\u7684\u611f\u53d7\u3002\u60a8\u5e94\u8be5\u5f97\u5230\u66f4\u591a\u7684\u4f11\u606f\u3002\u73b0\u5728\u60a8\u5df2\u7ecf\u6709\u4e86\u83b7\u5f97\u66f4\u591a\u4f11\u606f\u7684\u5de5\u5177\u3002<\/p>\n<p>\u5728\u770b\u8fc7\u5b89\u9759\u7761\u7720\u7684\u963b\u788d\u548c\u8ba9\u60a8\u611f\u5230\u75b2\u60eb\u7684\u538b\u529b\u56e0\u7d20\u540e\uff0c\u5e0c\u671b\u60a8\u5df2\u4e86\u89e3\u4e86\u5982\u4f55\u83b7\u5f97\u66f4\u591a\u7684\u4f11\u606f\u3002\u76d8\u70b9\u60a8\u7684\u4e60\u60ef\u3001\u65e5\u7a0b\u5b89\u6392\u3001\u8ff9\u8c61\uff0c\u548c\u75c7\u72b6\u3002\u901a\u8fc7\u4e00\u4e9b\u8ba1\u5212\u548c\u51b3\u5fc3\uff0c\u60a8\u5c06\u4e0d\u518d\u8eab\u9677\u75b2\u60eb\u4e4b\u4e2d\u3002<\/p>\n<div  class='togglecontainer av-zq5apb-6dbfad66885f4e52da341fc66797fdee  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-qyu4q7-0b83e2a415f4db7398014f1db5510876'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"\u53c2\u8003\u6587\u732e\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c2\u8003\u6587\u732e\" data-aria_expanded=\"Click to collapse: \u53c2\u8003\u6587\u732e\">\u53c2\u8003\u6587\u732e<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p>https:\/\/www.cdc.gov\/media\/releases\/2016\/p0215-enough-sleep.html<\/p>\n<p>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5015038\/<\/p>\n<p>Greer SM, Goldstein AN, Walker MP. The impact of sleep deprivation on food desire in the human brain. <em>Nat Commun.<\/em> 2013; 4: p. 2259.<\/p>\n<p>Ward, A. \u201cSomnology (SLEEP) Part 1 with W. Chris Winter.\u201d Ologies Podcast.<\/p>\n<p>Yoo, S. \u201cThe human emotional brain without sleep \u2013 a prefrontal amygdala disconnect.\u201d <em>Current Biology<\/em>. 2007; 17: pp. R877-R878.<\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u6bcf\u4e2a\u4eba\u5728\u4e0b\u53483:00\u7684\u65f6\u5019\u90fd\u662f\u4f4e\u8ff7\u671f\u3002\u60a8\u53ef\u80fd\u5728\u4e0d\u7ecf\u610f\u95f4\u53cd\u590d\u8bf4\u7740\u60a8\u719f\u6089\u7684\u4e09\u4e2a\u5b57\u201c\u6211\u7d2f\u4e86\u201d\u3002 \u4f46\u4e3a\u4ec0\u4e48\u5462\uff1f\u662f\u4ec0\u4e48\u8ba9\u60a8\u611f\u5230\u5982\u6b64\u6c89\u91cd\u7684\u75b2\u52b3\u548c\u56f0\u5026\uff1f\u9664\u4e86\u4e00\u4e2a\u660e\u663e\u4e14\u7b80\u5355\u7684\u539f\u56e0\u2014\u2014\u7f3a\u4e4f\u7761\u7720\u3002\u4f46\u8fd9\u4e2a\u7b80\u5355\u7684\u7b54\u6848\u5177\u6709\u6b3a\u9a97\u6027\uff0c\u5b83\u6697\u793a\u7761\u7720\u4e0d\u8db3\u5f88\u5bb9\u6613\u514b\u670d\u548c\u6539\u5584\u3002\u597d\u50cf\u83b7\u5f97\u5145\u8db3\u7684\u7761\u7720\u6765\u5b8c\u5168\u638c\u63a7\u6bcf\u4e00\u5929\u5c31\u50cf\u5728\u665a\u4e0a\u5173\u6389\u5e8a\u5934\u706f\u4e00\u6837\u7b80\u5355\u3002 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