{"id":747,"date":"2025-06-27T07:51:51","date_gmt":"2025-06-27T07:51:51","guid":{"rendered":"https:\/\/zleeper.cc\/?p=747"},"modified":"2025-06-27T09:11:50","modified_gmt":"2025-06-27T09:11:50","slug":"sleep-better-boost-metabolism","status":"publish","type":"post","link":"https:\/\/zleeper.cc\/en\/sleep-better-boost-metabolism\/","title":{"rendered":"\u60f3\u8b8a\u7626\u3001\u6253\u9020\u4e0d\u6613\u767c\u80d6\u9ad4\u8cea\uff0c\u5168\u770b\u4f60\u7684\u65b0\u9673\u4ee3\u8b1d\u901f\u5ea6"},"content":{"rendered":"<p>\u5225\u4eba\u7e3d\u662f\u5403\u4e0d\u80d6\u3001\u7761\u4e00\u89ba\u5c31\u6709\u7cbe\u795e\uff0c\u800c\u4f60\u600e\u9ebc\u5403\u90fd\u7d2f\u3001\u600e\u9ebc\u7761\u90fd\u6c92\u529b\uff1f<\/p>\n<p>\u9019\u53ef\u80fd\u662f\u4f60\u7684\u300c\u65b0\u9673\u4ee3\u8b1d\u300d\u5728\u5077\u5077\u8b8a\u6162\u3002\u5230\u5e95\u65b0\u9673\u4ee3\u8b1d\u662f\u4ec0\u9ebc\uff1f\u70ba\u4f55\u5f71\u97ff\u6211\u5011\u7684\u9ad4\u529b\u3001\u60c5\u7dd2\uff0c\u751a\u81f3\u7761\u7720\u5462\uff1f<\/p>\n<h2><strong>\u8a8d\u8b58\u65b0\u9673\u4ee3\u8b1d<\/strong><\/h2>\n<h3><strong>\u65b0\u9673\u4ee3\u8b1d\u7684\u610f\u601d<\/strong><\/h3>\n<p><a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E4%BB%A3%E8%B0%A2\" target=\"_blank\" rel=\"noopener\">\u65b0\u9673\u4ee3\u8b1d<\/a>\uff08Metabolism\uff09\uff0c\u662f\u4e00\u500b\u5927\u5bb6\u5e38\u807d\u537b\u4e0d\u4e00\u5b9a\u641e\u6e05\u695a\u7684\u540d\u8a5e\u3002<\/p>\n<p>\u7c21\u55ae\u8aaa\uff0c\u5b83\u5c31\u662f\u8eab\u9ad4\u88e1\u6240\u6709\u300c\u8f49\u63db\u80fd\u91cf\u300d\u7684\u6d3b\u52d5\u3002\u7576\u5403\u4e0b\u4e00\u53e3\u98df\u7269\u3001\u547c\u5438\u4e00\u53e3\u7a7a\u6c23\uff0c\u8eab\u9ad4\u6703\u7acb\u523b\u555f\u52d5\u5404\u7a2e\u53cd\u61c9\uff0c\u8f49\u63db\u6210\u6d3b\u52d5\u3001\u601d\u8003\u3001\u4fee\u5fa9\u7d30\u80de\u6240\u9700\u8981\u7684\u80fd\u91cf\u3002<\/p>\n<p>\u5b83\u5c31\u50cf\u9ad4\u5167\u7684\u5c0f\u5de5\u5ee0\uff0c24 \u5c0f\u6642\u4e0d\u505c\u5728\u904b\u4f5c\uff0c\u4e0d\u8ad6\u8d70\u8def\u3001\u7761\u89ba\u3001\u5750\u8457\u767c\u5446\uff0c\u90fd\u5728\u9ed8\u9ed8\u71c3\u71d2\u80fd\u91cf\u3002<\/p>\n<p>\u65b0\u9673\u4ee3\u8b1d\u7684\u901f\u5ea6\uff0c\u6703\u53d7\u5230\u5e7e\u500b\u4e3b\u8981\u56e0\u7d20\u5f71\u97ff<\/p>\n<ul>\n<li>\u5e74\u9f61\uff1a\u96a8\u8457\u5e74\u7d00\u589e\u52a0\uff0c\u8eab\u9ad4\u6a5f\u80fd\u8b8a\u6162\uff0c\u4ee3\u8b1d\u4e5f\u6703\u8ddf\u8457\u4e0b\u964d\u3002<\/li>\n<li>\u6027\u5225\uff1a\u7537\u6027\u901a\u5e38\u808c\u8089\u91cf\u8f03\u591a\uff0c\u4ee3\u8b1d\u901f\u5ea6\u666e\u904d\u9ad8\u65bc\u5973\u6027\u3002<\/li>\n<li>\u808c\u8089\u91cf\uff1a\u808c\u8089\u8d8a\u591a\uff0c\u71c3\u71d2\u71b1\u91cf\u7684\u80fd\u529b\u8d8a\u5f37\uff0c\u5373\u4f7f\u975c\u6b62\u6642\u4e5f\u6703\u591a\u6d88\u8017\u80fd\u91cf\u3002<\/li>\n<li>\u8377\u723e\u8499\u8b8a\u5316\uff1a\u7532\u72c0\u817a\u7d20\u3001\u80f0\u5cf6\u7d20\u7b49\u90fd\u8207\u4ee3\u8b1d\u6709\u95dc\uff0c\u5931\u8861\u6642\u6703\u8b93\u8eab\u9ad4\u51fa\u73fe\u75b2\u5026\u3001\u6015\u51b7\u3001\u9ad4\u91cd\u8b8a\u5316\u7b49\u72c0\u6cc1\u3002<\/li>\n<\/ul>\n<h3><strong>\u65b0\u9673\u4ee3\u8b1d\u591a\u5c11\u6b63\u5e38\uff1f<\/strong><\/h3>\n<p>\u65b0\u9673\u4ee3\u8b1d\u7684\u5feb\u6162\uff0c\u53ef\u4ee5\u900f\u904e\u300c<a href=\"https:\/\/www.commonhealth.com.tw\/article\/88236\" target=\"_blank\" rel=\"noopener\">\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR, Basal Metabolic Rate\uff09<\/a> \u4f86\u89c0\u5bdf\uff0c\u4e5f\u5c31\u662f\u5728\u4ec0\u9ebc\u90fd\u4e0d\u505a\u3001\u8eba\u8457\u4e0d\u52d5\u7684\u60c5\u6cc1\u4e0b\uff0c\u8eab\u9ad4\u4e00\u5929\u6703\u81ea\u52d5\u6d88\u8017\u591a\u5c11\u71b1\u91cf\uff0c\u4f86\u7dad\u6301\u5fc3\u8df3\u3001\u547c\u5438\u3001\u9ad4\u6eab\u7b49\u57fa\u672c\u904b\u4f5c\u3002<\/p>\n<table width=\"601\">\n<tbody>\n<tr>\n<td width=\"200\">\u5e74\u9f61<\/td>\n<td width=\"200\">\u7537\u6027 BMR\uff08\u5927\u5361\uff0f\u5929\uff09<\/td>\n<td width=\"200\">\u5973\u6027 BMR\uff08\u5927\u5361\uff0f\u5929\uff09<\/td>\n<\/tr>\n<tr>\n<td width=\"200\">18\uff0d30 \u6b72<\/td>\n<td width=\"200\">\u7d04 1600\uff0d1900<\/td>\n<td width=\"200\">\u7d04 1400\uff0d1600<\/td>\n<\/tr>\n<tr>\n<td width=\"200\">31\uff0d50 \u6b72<\/td>\n<td width=\"200\">\u7d04 1500\uff0d1800<\/td>\n<td width=\"200\">\u7d04 1300\uff0d1500<\/td>\n<\/tr>\n<tr>\n<td width=\"200\">51 \u6b72\u4ee5\u4e0a<\/td>\n<td width=\"200\">\u7d04 1400\uff0d1700<\/td>\n<td width=\"200\">\u7d04 1200\uff0d1400<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><strong>\u65b0\u9673\u4ee3\u8b1d\u8a08\u7b97<\/strong><\/h3>\n<p>\u60f3\u77e5\u9053\u81ea\u5df1\u7684\u65b0\u9673\u4ee3\u8b1d\u901f\u5ea6\uff0c\u53ef\u4ee5\u900f\u904e\u300c\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09\u8a08\u7b97\u516c\u5f0f\u300d\u4f86\u7c21\u55ae\u4f30\u7b97\u3002<\/p>\n<p><strong>Harris-Benedict \u57fa\u790e\u4ee3\u8b1d\u7387\u8a08\u7b97\u5f0f\uff1a<\/strong><\/p>\n<ul>\n<li>\u7537\u6027 BMR \uff1d 66 \uff0b (13.7 \u00d7 \u9ad4\u91cd kg) \uff0b (5 \u00d7 \u8eab\u9ad8 cm) \uff0d (6.8 \u00d7 \u5e74\u9f61)<\/li>\n<li>\u5973\u6027 BMR \uff1d 655 \uff0b (9.6 \u00d7 \u9ad4\u91cd kg) \uff0b (1.8 \u00d7 \u8eab\u9ad8 cm) \uff0d (4.7 \u00d7 \u5e74\u9f61)<\/li>\n<\/ul>\n<p>\u4f8b\u5982\u4e00\u4f4d 30 \u6b72\u3001\u8eab\u9ad8 160 cm\u3001\u9ad4\u91cd 55 kg \u7684\u5973\u6027<\/p>\n<p>\u279c BMR \uff1d 655 \uff0b (9.6\u00d755) \uff0b (1.8\u00d7160) \uff0d (4.7\u00d730)\uff1d1332\uff0c\u8868\u793a\u5373\u4f7f\u5979\u4e00\u6574\u5929\u8eba\u8457\u4e0d\u52d5\uff0c\u8eab\u9ad4\u5149\u662f\u7dad\u6301\u57fa\u672c\u751f\u547d\u529f\u80fd\u5c31\u6703\u6d88\u8017\u5927\u7d04 1,332 \u5927\u5361\u7684\u80fd\u91cf\u3002<\/p>\n<p>\u7db2\u8def\u4e0a\u6709\u5f88\u591a<a href=\"https:\/\/tools.heho.com.tw\/bmr\/\" target=\"_blank\" rel=\"noopener\"> BMR \u8a08\u7b97\u5668<\/a> \u53ef\u4ee5\u4f30\u7b97\u81ea\u5df1\u7684\u6578\u503c\uff0c\u5e6b\u52a9\u4e86\u89e3\u81ea\u5df1\u4e00\u5929\u57fa\u672c\u6703\u6d88\u8017\u591a\u5c11\u71b1\u91cf\u3002<\/p>\n<p>\u9664\u4e86\u516c\u5f0f\uff0c\u4e5f\u53ef\u4ee5\u4f7f\u7528\u9ad4\u8102\u6a5f\u6216\u5c08\u696d\u5100\u5668\u76f4\u63a5\u91cf\u6e2c\u3002<\/p>\n<ul>\n<li>\u9ad4\u8102\u6a5f\uff1a\u73fe\u5e02\u9762\u4e0a\u53ef\u4ee5\u8cb7\u5230\u5bb6\u7528\u9ad4\u8102\u6a5f\uff08\u50cf <a href=\"https:\/\/www.tanita.com.tw\/\" target=\"_blank\" rel=\"noopener\">TANITA<\/a>\u3001<a href=\"https:\/\/inbodyhome.tw\/\" target=\"_blank\" rel=\"noopener\">InBody<\/a> \uff09\u90fd\u6709\u300c\u57fa\u790e\u4ee3\u8b1d\u7387\u300d\u7684\u4f30\u7b97\u529f\u80fd\uff0c\u53ea\u8981\u8d64\u8173\u7ad9\u4e0a\u53bb\uff0c\u5e7e\u79d2\u5167\u5c31\u80fd\u770b\u5230\u5927\u81f4\u7684\u4ee3\u8b1d\u6578\u503c\u3002<\/li>\n<li>\u5c08\u696d\u8eab\u9ad4\u7d44\u6210\u5206\u6790\u5100\uff1a\u5065\u8eab\u623f\u3001\u71df\u990a\u9580\u8a3a\u5e38\u7528\u7684 InBody \u6216 <a href=\"https:\/\/www.htcenter.com.tw\/health-knowledge\/health_education\/precision-instrument-checks\/322-29-%E8%BA%AB%E9%AB%94%E7%B5%84%E6%88%90%E5%88%86%E6%9E%90%E6%AA%A2%E6%9F%A5bioelectrical-impedance-analysis-bia.html\" target=\"_blank\" rel=\"noopener\">BIA \u6e2c\u91cf\u5100<\/a>\uff0c\u53ef\u4ee5\u5206\u6790\u66f4\u5b8c\u6574\u7684\u808c\u8089\u91cf\u3001\u8102\u80aa\u91cf\u8207\u4ee3\u8b1d\u7387\uff0c\u6578\u503c\u4e5f\u5f88\u7cbe\u6e96\u3002<\/li>\n<li>\u642d\u914d\u904b\u52d5\u8207\u98f2\u98df\u7d00\u9304 app\uff1a\u6709\u4e9b\u5065\u5eb7 app\uff08\u5982<a href=\"https:\/\/www.myfitnesspal.com\/zh-TW\" target=\"_blank\" rel=\"noopener\"> MyFitnessPal<\/a>\u3001<a href=\"https:\/\/lifesum.com\/\" target=\"_blank\" rel=\"noopener\">Lifesum<\/a> \uff09\u6703\u6839\u64da\u57fa\u672c\u8cc7\u6599\u8207\u6d3b\u52d5\u5f37\u5ea6\uff0c\u81ea\u52d5\u4f30\u7b97\u6bcf\u65e5\u6240\u9700\u71b1\u91cf\u8207 BMR\u3002<\/li>\n<\/ul>\n<h3><strong>\u7761\u7720\u8207\u65b0\u9673\u4ee3\u8b1d\u6709\u95dc\u4fc2\u55ce\uff1f<\/strong><\/h3>\n<p>\u5225\u4ee5\u70ba\u7761\u7720\u53ea\u662f\u4f11\u606f\u7528\uff0c\u5176\u5be6\u7761\u5f97\u597d\u4e0d\u597d\uff0c\u6703\u76f4\u63a5\u5f71\u97ff\u8eab\u9ad4\u600e\u9ebc\u71c3\u71d2\u80fd\u91cf\u3001\u8abf\u7bc0\u98df\u617e\uff0c\u9084\u53ef\u80fd\u8d8a\u7761\u8d8a\u80d6\u6216\u8d8a\u4f86\u8d8a\u6c92\u7cbe\u795e\u3002<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35189549\/\" target=\"_blank\" rel=\"noopener\">\u7814\u7a76<\/a> \u767c\u73fe\uff0c\u7761\u7720\u4e0d\u8db3\u6703\u964d\u4f4e<a href=\"https:\/\/www.foodmed.com.tw\/IR\" target=\"_blank\" rel=\"noopener\">\u80f0\u5cf6\u7d20\u654f\u611f\u6027<\/a>\uff0c\u5c31\u662f\u8eab\u9ad4\u8655\u7406\u8840\u7cd6\u7684\u6548\u7387\u8b8a\u5dee\uff0c\u7cd6\u5206\u66f4\u56e4\u7a4d\u6210\u8102\u80aa\uff0c\u800c\u4e0d\u662f\u88ab\u8f49\u5316\u6210\u53ef\u7528\u80fd\u91cf\uff0c\u9019\u4e5f\u662f\u70ba\u4ec0\u9ebc\u71ac\u591c\u4e00\u6bb5\u6642\u9593\u5f8c\uff0c\u51fa\u73fe\u8840\u7cd6\u6ce2\u52d5\u3001\u4ee3\u8b1d\u7d0a\u4e82\u7684\u60c5\u6cc1\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u7576\u6c92\u7761\u98fd\u6642\uff0c\u63a7\u5236\u98e2\u9913\u7684\u300c<a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E8%83%83%E4%BF%83%E7%94%9F%E9%95%BF%E7%B4%A0\" target=\"_blank\" rel=\"noopener\">Ghrelin\uff08\u98e2\u9913\u7d20\uff09<\/a> \u300d\u6703\u4e0a\u5347\uff0c\u800c\u8ca0\u8cac\u6291\u5236\u98df\u617e\u7684\u300c<a href=\"https:\/\/doctor.get.com.tw\/m\/journal\/detail.aspx?no=402461\" target=\"_blank\" rel=\"noopener\">Leptin\uff08\u7626\u7d20\uff09<\/a> \u300d\u5247\u6703\u4e0b\u964d\uff0c\u5927\u8166\u5c31\u6703\u8aa4\u4ee5\u70ba\u300c\u9084\u4e0d\u5403\u5920\u300d\uff0c\u5c0e\u81f4\u767d\u5929\u5bb9\u6613\u9913\u3001\u5634\u995e\u3001\u60f3\u5403\u751c\u7684\u6216\u6cb9\u70b8\u98df\u7269\u3002<\/p>\n<h2><strong>\u65b0\u9673\u4ee3\u8b1d\u4e0d\u597d\u6703\u600e\u9ebc\u6a23\uff1f<\/strong><\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-775 size-full\" src=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/sleep-better-boost-metabolism-1.jpg\" alt=\"\u65b0\u9673\u4ee3\u8b1d\u4e0d\u597d\u6703\u600e\u9ebc\u6a23\uff1f\" width=\"1300\" height=\"1730\" srcset=\"https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/sleep-better-boost-metabolism-1.jpg 1300w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/sleep-better-boost-metabolism-1-225x300.jpg 225w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/sleep-better-boost-metabolism-1-769x1024.jpg 769w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/sleep-better-boost-metabolism-1-768x1022.jpg 768w, https:\/\/zleeper.cc\/wp-content\/uploads\/2025\/06\/sleep-better-boost-metabolism-1-1154x1536.jpg 1154w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/p>\n<h3><strong>\u9ad4\u91cd\u589e\u52a0<\/strong><\/h3>\n<p>\u7576\u8eab\u9ad4\u7684\u57fa\u790e\u4ee3\u8b1d\u7387\u4e0b\u964d\uff0c\u539f\u672c\u53ef\u4ee5\u8f15\u9b06\u6d88\u8017\u7684\u71b1\u91cf\uff0c\u73fe\u5728\u537b\u88ab\u56e4\u7a4d\u6210\u8102\u80aa\u3002\u5373\u4f7f\u98f2\u98df\u6c92\u6709\u660e\u986f\u8b8a\u5316\uff0c\u7e3d\u71b1\u91cf\u6d88\u8017\u4e5f\u6703\u8ddf\u8457\u8b8a\u5c11\uff0c\u4e45\u800c\u4e45\u4e4b\u8102\u80aa\u5c31\u8d8a\u5806\u8d8a\u591a\uff0c\u9ad4\u91cd\u4e5f\u66f4\u96e3\u63a7\u5236\u3002<\/p>\n<p>\u800c\u4e14\u9019\u7a2e\u80d6\uff0c\u4e0d\u662f\u5403\u591a\u624d\u80d6\uff0c\u800c\u662f\u300c\u4e0d\u52d5\u5c31\u80d6\u300d\uff0c\u8b93\u4eba\u7279\u5225\u6709\u632b\u6298\u611f\u3002\u5f88\u591a\u4eba\u56e0\u6b64\u958b\u59cb\u5c11\u5403\u3001\u7bc0\u98df\uff0c\u4f46\u4ee3\u8b1d\u53c8\u56e0\u6b64\u8b8a\u5f97\u66f4\u6162\uff0c\u9677\u5165\u4e00\u7a2e\u300c\u8d8a\u6e1b\u8d8a\u5361\u3001\u8d8a\u5403\u8d8a\u6015\u300d\u7684\u60e1\u6027\u5faa\u74b0\u3002<\/p>\n<h3><strong>\u9ad4\u529b\u8b8a\u5dee<\/strong><\/h3>\n<p>\u65b0\u9673\u4ee3\u8b1d\u5c31\u50cf\u767c\u96fb\u7cfb\u7d71\uff0c\u6703\u628a\u4f60\u5403\u9032\u53bb\u7684\u990a\u5206\u8f49\u5316\u6210\u80fd\u91cf\uff0c\u8b93\u4f60\u6709\u529b\u6c23\u6490\u904e\u4e00\u6574\u5929\u3002<\/p>\n<p>\u5982\u679c\u4ee3\u8b1d\u4e0d\u9806\uff0c\u96fb\u529b\u81ea\u7136\u4f9b\u61c9\u4e0d\u8db3\uff0c\u8eab\u9ad4\u6703\u5e38\u5e38\u9032\u5165\u300c\u4f4e\u96fb\u91cf\u6a21\u5f0f\u300d\uff0c\u4e00\u9ede\u9ede\u6d3b\u52d5\u90fd\u6703\u6d88\u8017\u904e\u591a\u9ad4\u529b\u3002<\/p>\n<p>\u9577\u671f\u4e0b\u4f86\uff0c\u4e0d\u53ea\u662f\u9ad4\u529b\u8b8a\u5dee\uff0c\u9084\u6703\u89ba\u5f97\u6ce8\u610f\u529b\u4e0b\u964d\u3001\u808c\u8089\u7121\u529b\u3001\u6d3b\u52d5\u5f8c\u6062\u5fa9\u8b8a\u6162\uff0c\u6574\u500b\u4eba\u50cf\u96a8\u6642\u90fd\u6c92\u5145\u98fd\u96fb\u3002<\/p>\n<h3><strong>\u9ad4\u6eab\u504f\u4f4e<\/strong><\/h3>\n<p>\u8eab\u9ad4\u5728\u9032\u884c\u65b0\u9673\u4ee3\u8b1d\u6642\uff0c\u6703\u81ea\u7136\u7522\u751f\u71b1\u80fd\uff0c\u5e6b\u52a9\u7dad\u6301\u9ad4\u6eab\u3002<\/p>\n<p>\u82e5\u4ee3\u8b1d\u6d3b\u6027\u4f4e\u3001\u71b1\u91cf\u7522\u51fa\u4e0d\u8db3\uff0c\u8eab\u9ad4\u5c31\u7121\u6cd5\u9806\u5229\u300c\u751f\u71b1\u300d\uff0c\u7279\u5225\u662f\u672b\u68a2\u7684\u624b\u6307\u8173\u8dbe\uff0c\u51fa\u73fe\u51b0\u51b7\u3001\u50f5\u786c\u7684\u72c0\u6cc1\u3002<\/p>\n<p>\u5c24\u5176\u5c0d\u5973\u6027\u4f86\u8aaa\uff0c\u4f4e\u9ad4\u6eab\u4e5f\u53ef\u80fd\u64fe\u4e82\u8377\u723e\u8499\u5206\u6ccc\uff0c\u9032\u4e00\u6b65\u6253\u4e82\u7761\u7720\u8207\u6708\u7d93\u9031\u671f\u3002<\/p>\n<h3><strong>\u6d88\u5316\u8b8a\u5dee<\/strong><\/h3>\n<p>\u4ee3\u8b1d\u8b8a\u6162\uff0c\u8178\u80c3\u7684\u8815\u52d5\u901f\u5ea6\u4e5f\u6703\u8ddf\u8457\u62d6\u6162\uff0c\u8b93\u98df\u7269\u5728\u8178\u9053\u88e1\u5f85\u592a\u4e45\uff0c\u6642\u5e38\u6703\u7522\u6c23\u3001\u8139\u6c23\uff0c\u4e45\u4e86\u9084\u53ef\u80fd\u51fa\u73fe\u4fbf\u79d8\u3001\u6392\u4fbf\u4e0d\u4e7e\u6de8\u7b49\u56f0\u64fe\u3002<\/p>\n<p>\u6211\u5011\u8aaa\u300c\u8178\u80c3\u662f\u4eba\u7684\u7b2c\u4e8c\u9846\u5927\u8166\u300d\uff0c\u4e00\u65e6\u767c\u751f\u8178\u80c3\u4e0d\u8212\u670d\uff0c\u6574\u500b\u4eba\u89ba\u5f97\u60b6\u60b6\u4e0d\u5feb\u6d3b\u3002<\/p>\n<h3><strong>\u76ae\u819a\u72c0\u614b\u5dee<\/strong><\/h3>\n<p>\u6b63\u5e38\u7684\u4ee3\u8b1d\u6703\u5e6b\u52a9\u808c\u819a\u628a\u8001\u5ee2\u89d2\u8cea\u81ea\u7136\u4ee3\u8b1d\u6389\uff0c\u7dad\u6301\u5065\u5eb7\u7684\u6cb9\u6c34\u5e73\u8861\u3002<\/p>\n<p>\u5982\u679c\u4ee3\u8b1d\u529b\u4e0b\u964d\uff0c\u89d2\u8cea\u5806\u7a4d\uff0c\u808c\u819a\u770b\u8d77\u4f86\u5c31\u6703\u6697\u6c89\u7c97\u7cd9\uff0c\u6bdb\u5b54\u4e5f\u6703\u5835\u585e\uff0c\u4e45\u4e86\u9084\u53ef\u80fd\u51fa\u73fe\u75d8\u75d8\u8207\u5c0f\u767c\u708e\u3002<\/p>\n<p>\u56e0\u8840\u6db2\u5faa\u74b0\u8b8a\u5f31\uff0c\u990a\u5206\u9001\u4e0d\u5230\u76ae\u819a\uff0c\u6574\u500b\u4eba\u770b\u8d77\u4f86\u5bb9\u6613\u986f\u8001\u3001\u6c92\u5149\u6fa4\uff0c\u4fdd\u990a\u54c1\u4e5f\u597d\u50cf\u5438\u6536\u4e0d\u4e86\u4e00\u6a23\u3002<\/p>\n<h3><strong>\u5973\u6027\u53ef\u80fd\u6708\u7d93\u4e0d\u898f\u5f8b<\/strong><\/h3>\n<p>\u4ee3\u8b1d\u727d\u6d89\u7684\u4e0d\u53ea\u662f\u9ad4\u529b\u8207\u9ad4\u91cd\uff0c\u9023\u8377\u723e\u8499\u7684\u7a69\u5b9a\u4e5f\u8ddf\u5b83\u812b\u4e0d\u4e86\u95dc\u4fc2\u3002<\/p>\n<p>\u7576\u8eab\u9ad4\u80fd\u91cf\u8f49\u63db\u51fa\u73fe\u554f\u984c\uff0c\u5167\u5206\u6ccc\u7cfb\u7d71\u6703\u88ab\u6253\u4e82\uff0c\u5c0e\u81f4\u7d93\u671f\u5ef6\u5f8c\u3001\u7d93\u91cf\u8b8a\u5c11\uff0c\u6216\u7d93\u524d\u75c7\u5019\u7fa4\u52a0\u91cd\u3002<\/p>\n<p>\u597d\u6d88\u606f\u662f\uff0c\u65b0\u9673\u4ee3\u8b1d\u662f\u53ef\u4ee5\u6162\u6162\u8abf\u6574\u7684\uff0c\u53ea\u8981\u638c\u63e1\u5e7e\u500b\u751f\u6d3b\u7fd2\u6163\uff0c\u8b93\u8eab\u9ad4\u91cd\u65b0\u300c\u52a0\u901f\u300d\uff0c\u4e0d\u4f46\u80fd\u6539\u5584\u9ad4\u529b\u3001\u6c23\u8272\uff0c\u4e5f\u80fd\u8b93<a href=\"https:\/\/zleeper.cc\/en\/7-reasons-why-your-sleeping-quality-is-low\/\" target=\"_blank\" rel=\"noopener\"><strong>\u7761\u7720\u54c1\u8cea<\/strong><\/a>\u548c\u60c5\u7dd2\u66f4\u7a69\u5b9a\u3002<\/p>\n<h2><strong>\u5982\u4f55\u5feb\u901f\u589e\u52a0\u65b0\u9673\u4ee3\u8b1d\uff1f<\/strong><\/h2>\n<h3><strong>\u7761\u597d\u89ba<\/strong><\/h3>\n<p>\u5149\u662f\u7761\u5c0d\u4e86\uff0c\u5c31\u80fd\u5e6b\u8eab\u9ad4\u52a0\u901f\u71c3\u71d2\u8102\u80aa\u3002<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36558355\/\" target=\"_blank\" rel=\"noopener\">\u7814\u7a76<\/a> \u986f\u793a\uff0c\u6bcf\u665a\u7dad\u6301 7\uff0d9 \u5c0f\u6642\u7684<a href=\"https:\/\/zleeper.cc\/en\/avoiding-4-enviornmental-factors-of-sleeplessness\/\" target=\"_blank\" rel=\"noopener\"><strong>\u6df1\u5c64\u7761\u7720<\/strong><\/a>\uff0c\u53ef\u4ee5\u7a69\u5b9a\u8cc0\u723e\u8499\u5206\u6ccc\uff0c\u6e1b\u5c11\u8b93\u4eba\u98df\u617e\u5927\u958b\u7684\u98e2\u9913\u7d20\uff08Ghrelin\uff09\uff0c\u4e26\u589e\u52a0\u6291\u5236\u98df\u617e\u7684\u7626\u7d20\uff08Leptin\uff09\uff0c\u81ea\u7136\u4e5f\u5c31\u6bd4\u8f03\u4e0d\u5bb9\u6613\u4e82\u5403\u3001\u56e4\u7a4d\u8102\u80aa\u3002<\/p>\n<p>\u6839\u64da\u7f8e\u570b<a href=\"https:\/\/academic.oup.com\/sleep\" target=\"_blank\" rel=\"noopener\">\u300a\u7761\u7720\u300b\u671f\u520a\uff08Sleep\uff09<\/a>\u7684<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28977563\/\" target=\"_blank\" rel=\"noopener\">\u7814\u7a76<\/a> \uff0c\u6df1\u5c64\u7761\u7720\u9084\u80fd\u4fc3\u9032\u751f\u9577\u6fc0\u7d20\u5206\u6ccc\uff0c\u6709\u52a9\u65bc\u8102\u80aa\u5206\u89e3\u8207\u808c\u8089\u4fee\u5fa9\uff0c\u5c0d\u65bc\u9577\u671f\u60f3\u63a7\u5236\u9ad4\u91cd\u6216\u6062\u5fa9\u9ad4\u80fd\u7684\u4eba\u975e\u5e38\u91cd\u8981\u3002<\/p>\n<p>\u60f3\u7761\u5f97\u66f4\u6df1\u66f4\u7a69\uff0c\u9664\u4e86\u907f\u514d\u7761\u524d\u6ed1\u624b\u6a5f\u6216\u5403\u5bb5\u591c\uff0c\u5efa\u8b70\u642d\u914d<a href=\"https:\/\/zleeper.cc\/en\/3-scentific-reasons-about-music-sleeping\/\" target=\"_blank\" rel=\"noopener\"><strong>\u7761\u7720\u97f3\u6a02<\/strong><\/a>\u3001<a href=\"https:\/\/zleeper.cc\/en\/reason-that-white-noise-let-you-sleep-better\/\" target=\"_blank\" rel=\"noopener\"><strong>\u767d\u566a\u97f3<\/strong><\/a>\u6216\u81ea\u7136\u8072\u97f3\u5e6b\u52a9\u653e\u9b06\uff0c\u518d\u6234\u4e0a\u80fd\u9694\u7d55\u5149\u7dda\u8207\u64ad\u653e\u97f3\u6a02\u7684<a href=\"https:\/\/zleeper.cc\/en\/which-sleeping-masks-suits-me-the-most\/\" target=\"_blank\" rel=\"noopener\"><strong>\u97f3\u6a02\u773c\u7f69<\/strong><\/a>\uff0c\u5f9e\u8996\u89ba\u8207\u807d\u89ba\u540c\u6642\u9032\u5165\u4f11\u606f\u6a21\u5f0f\u3002<\/p>\n<h3><strong>\u589e\u52a0\u808c\u8089\u91cf<\/strong><\/h3>\n<p>\u808c\u8089\u662f\u8eab\u9ad4\u88e1\u6700\u6703\u300c\u71c3\u71d2\u71b1\u91cf\u300d\u7684\u7d44\u7e54\uff0c\u5373\u4f7f\u4f60\u6c92\u6709\u52d5\uff0c\u808c\u8089\u4e5f\u6703\u9ed8\u9ed8\u6d88\u8017\u80fd\u91cf\u3002<\/p>\n<p>\u8981\u990a\u6210\u9019\u6a23\u7684\u300c\u71c3\u8102\u9ad4\u8cea\u300d\uff0c\u95dc\u9375\u5c31\u662f\u628a\u808c\u8089\u8a13\u7df4\u8d77\u4f86\uff0c\u800c\u4e14\u5fc5\u9808\u900f\u904e\u91cd\u91cf\u8a13\u7df4\u6700\u6709\u6548\u3002<\/p>\n<p>\u8a31\u591a\u4eba\u6703\u64d4\u5fc3\u808c\u8089\u7df4\u592a\u591a\uff0c\u9019\u500b\u4e00\u9ede\u4e5f\u4e0d\u7528\u64d4\u5fc3\uff0c\u5c24\u5176\u662f\u5973\u751f\u5929\u751f\u8cc0\u723e\u8499\u8207\u7537\u6027\u4e0d\u540c\uff0c\u8981\u9577\u808c\u8089\u6bd4\u7537\u751f\u96e3\u597d\u5e7e\u500d\u3002\u518d\u8005\uff0c\u5e74\u904e 30 \u6b72\u808c\u8089\u6d41\u5931\u6bd4\u9577\u808c\u8089\u66f4\u5feb\uff0c\u4e5f\u662f\u5c0e\u81f4\u5bb9\u6613\u767c\u798f\u7684\u539f\u56e0\u4e4b\u4e00\u3002<\/p>\n<h3><strong>\u591a\u559d\u6c34<\/strong><\/h3>\n<p><a href=\"https:\/\/academic.oup.com\/jcem\" target=\"_blank\" rel=\"noopener\">\u300a\u81e8\u5e8a\u5167\u5206\u6ccc\u8207\u4ee3\u8b1d\u671f\u520a\u300b\uff08The Journal of Clinical Endocrinology &amp; Metabolism\uff09<\/a> \u7684<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16822824\/\" target=\"_blank\" rel=\"noopener\">\u7814\u7a76<\/a>\u6307\u51fa\uff0c\u559d\u6c34\u80fd\u77ed\u66ab\u63d0\u9ad8\u4eba\u9ad4\u7684\u4ee3\u8b1d\u7387\uff0c\u5c24\u5176\u662f\u51b7\u6c34\uff0c\u6703\u8b93\u8eab\u9ad4\u555f\u52d5\u5347\u6eab\u6a5f\u5236\uff0c\u9032\u800c\u6d88\u8017\u66f4\u591a\u71b1\u91cf\u3002<\/p>\n<p>\u5efa\u8b70\u4e00\u5929\u651d\u53d6\u6c34\u91cf\u81f3\u5c11 2,000 \u6beb\u5347\uff08\u7d04 8 \u676f\u6c34\uff09\uff0c\u5982\u679c\u6709\u904b\u52d5\u3001\u51fa\u6c57\u591a\u6216\u6c23\u5019\u8f03\u71b1\uff0c\u5247\u53ef\u4ee5\u518d\u63d0\u9ad8\u4e00\u9ede\u3002<\/p>\n<p>\u53ef\u4ee5\u4f7f\u7528 app \u3001\u9b27\u9418\u63d0\u9192\u559d\u6c34\uff0c\u6216\u7528\u6c34\u58fa\u8a18\u9304\u559d\u6c34\u91cf\u3002<\/p>\n<h3><strong>\u5403\u8db3\u86cb\u767d\u8cea<\/strong><\/h3>\n<p>\u86cb\u767d\u8cea\u662f\u4e00\u7a2e\u4ee3\u8b1d\u6d88\u8017\u7387\u8f03\u9ad8\u7684\u71df\u990a\u7d20\uff0c\u5b83\u5177\u6709<a href=\"https:\/\/www.einfit.tw\/blogs\/dietitian\/119777?srsltid=AfmBOopwSmGjSX3R9282H09Uy83Gyjg_c5DPoJCEfc_8Js-vgZ34nXKg\" target=\"_blank\" rel=\"noopener\">\u98df\u7269\u71b1\u6548\u61c9\uff08TEF, Thermic Effect of Food\uff09<\/a>\uff0c\u610f\u601d\u662f\u8eab\u9ad4\u5728\u6d88\u5316\u86cb\u767d\u8cea\u7684\u904e\u7a0b\u4e2d\uff0c\u9700\u8981\u6bd4\u78b3\u6c34\u6216\u8102\u80aa\u6d88\u8017\u66f4\u591a\u80fd\u91cf\u3002<\/p>\n<p>\u5916\u570b\u7684<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39486625\/\" target=\"_blank\" rel=\"noopener\">\u7814\u7a76<\/a> \u63d0\u51fa\uff0c\u86cb\u767d\u8cea\u7684 TEF \u7d04\u70ba15\uff0d30%\uff0c\u9060\u9ad8\u65bc\u8102\u80aa\u7684 0\uff0d3%\u3001\u78b3\u6c34\u7684 5\uff0d10%\u3002<\/p>\n<p>\u63db\u53e5\u8a71\u8aaa\uff0c\u5403\u9032\u53bb\u76f8\u540c\u71b1\u91cf\u7684\u86cb\u767d\u8cea\uff0c\u8eab\u9ad4\u6703\u81ea\u52d5\u591a\u71c3\u71d2\u4e00\u90e8\u5206\uff0c\u5c0d\u63d0\u5347\u4ee3\u8b1d\u5f88\u6709\u5e6b\u52a9\u3002\u8a66\u8457\u5f9e\u6bcf\u9910\u539f\u672c\u98df\u7269\u63d0\u63db\u6210\u8c46\u8150\u3001\u96de\u80f8\u8089\u3001\u6c34\u716e\u86cb\u3001\u9b5a\u8089\u7b49\u5929\u7136\u86cb\u767d\u8cea\u958b\u59cb\uff0c\u5c31\u80fd\u6162\u6162\u8abf\u6574\u9ad4\u8cea\u3002<\/p>","protected":false},"excerpt":{"rendered":"<p>\u5225\u4eba\u7e3d\u662f\u5403\u4e0d\u80d6\u3001\u7761\u4e00\u89ba\u5c31\u6709\u7cbe\u795e\uff0c\u800c\u4f60\u600e\u9ebc\u5403\u90fd\u7d2f\u3001\u600e\u9ebc\u7761\u90fd\u6c92\u529b\uff1f \u9019\u53ef\u80fd\u662f\u4f60\u7684\u300c\u65b0\u9673\u4ee3\u8b1d\u300d\u5728\u5077\u5077\u8b8a\u6162\u3002\u5230\u5e95\u65b0\u9673\u4ee3 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