{"id":984,"date":"2021-06-05T15:33:33","date_gmt":"2021-06-05T07:33:33","guid":{"rendered":"https:\/\/xg1990.com\/blog\/?p=984"},"modified":"2021-09-04T19:18:26","modified_gmt":"2021-09-04T11:18:26","slug":"%e9%ab%98%e8%b4%a8%e9%87%8f%e7%9d%a1%e7%9c%a0%e5%ae%9e%e8%b7%b5","status":"publish","type":"post","link":"https:\/\/xg1990.com\/blog\/en\/archives\/984","title":{"rendered":"\u9ad8\u8d28\u91cf\u7761\u7720\u5efa\u8bae"},"content":{"rendered":"\n<p>\u6700\u8fd1\u4ece\u300a\u7761\u7720\u9769\u547d\u300b\u8fd9\u672c\u4e66\u5f00\u59cb\u5173\u6ce8\u9ad8\u8d28\u91cf\u7684\u7761\u7720\u65b9\u6848\uff0c\u53ef\u7b11\u7684\u662f\u6700\u540e\u53d1\u73b0\u6b64\u4e66\u6838\u5fc3\u7406\u8bbaR90\u6ca1\u6709\u4efb\u4f55\u575a\u5b9e\u7684\u7814\u7a76\u57fa\u7840<a href=\"#_ftn1\">[1]<\/a>\uff0c\u4e0d\u5fc5\u8ba4\u771f\u770b\u5f85\uff0c\u4f46\u4e66\u4e2d\u5173\u4e8e\u7761\u7720\u73af\u5883\u7684\u4e00\u4e9b\u5b89\u6392\u4ecd\u6709\u53ef\u4ee5\u501f\u9274\u4e4b\u5904\u3002\u4e0e\u5176\u770b\u8fd9\u79cd\u7545\u9500\u4e66\uff0c\u4e00\u4e9b\u6743\u5a01\u7684\u533b\u7597\u673a\u6784\uff08\u6bd4\u5982\u514b\u5229\u592b\u5170\u8bca\u6240\uff0c\u6885\u5965\u8bca\u6240\uff0c\u54c8\u4f5b\u533b\u5b66\u9662\uff0c\u9ebb\u7701\u603b\u533b\u9662\uff09\u6c47\u603b\u7684\u7761\u7720\u5efa\u8bae\u5176\u5b9e\u66f4\u52a0\u53ef\u9760\u4e00\u4e9b\uff0c\u8fd9\u91cc\u628a\u8c03\u7814\u628a\u641c\u96c6\u5230\u7684\u4e00\u4e9b\u7ed3\u8bba\u6574\u7406\u5982\u4e0b<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>\u89c4\u5f8b\u4f5c\u606f\uff1a<\/strong><strong><\/strong><\/td><td>\u5728\u540c\u6837\u7684\u65f6\u95f4\u5165\u7761\u548c\u8d77\u5e8a\uff0c<strong>\u5305\u62ec\u5468\u672b\u548c\u5047\u671f<\/strong>\ud83d\udfe0\ud83d\udfe2\ud83d\udd35\ud83d\udfe3 <br>\u6bcf\u65e5\u6309\u65f6\u8d77\u5e8a\u662f\u6700\u7b80\u4fbf\u7684\u63a7\u5236\u8282\u5f8b\u65b9\u5f0f\ud83d\udd35 <br>\u4f7f\u7528\u706f\u5149\u5524\u9192\ud83d\udd35 <br>\u6bcf\u65e5\u89c4\u5f8b\u6d3b\u52a8\uff08\u5982\u5403\u996d\u3001\u953b\u70bc\u3001\u66b4\u9732\u65e5\u5149\uff09\ud83d\udfe3<\/td><\/tr><tr><td><strong>\u953b\u70bc\uff1a<\/strong><strong><\/strong> <strong>&nbsp;<\/strong><\/td><td>\u6bcf\u65e5\u953b\u70bc\uff0c\u4f46<strong>\u4e0d\u662f\u7761\u524d<\/strong>\ud83d\udfe0\ud83d\udfe2\uff0c\u6700\u597d\u5728\u65e9\u4e0a\ud83d\udd35 <br>\u6bcf\u65e5\u6237\u5916\u6d3b\u52a8\u5bf9\u7761\u7720\u6709\u5e2e\u52a9\ud83d\udfe2<\/td><\/tr><tr><td><strong>\u996e\u98df\uff1a<\/strong><strong><\/strong> <strong>&nbsp;<\/strong><\/td><td>\u4e2d\u5348\u4ee5\u540e\u907f\u514d\u5496\u5561\u56e0\u3001\u5c3c\u53e4\u4e01\u3001\u9152\u7cbe\ud83d\udfe0\ud83d\udfe2\ud83d\udd35\ud83d\udfe3 <br>\u4e0d\u8981\u7a7a\u8179\u6216\u9971\u8179\u5165\u7761\ud83d\udfe2\ud83d\udfe3 <br>\u592a\u997f\u53ef\u4ee5\u5c11\u91cf\u5403\u4e00\u70b9\u4e73\u5236\u54c1\u6216\u8005\u78b3\u6c34\ud83d\udd35 <br>\u65e5\u95f4\u591a\u996e\u6c34\uff0c\u4f46\u7761\u524d\u907f\u514d\u996e\u6c34\ud83d\udd35<\/td><\/tr><tr><td><strong>\u5348\u4f11\uff1a<\/strong><strong><\/strong> <strong>&nbsp;<\/strong><\/td><td>\u907f\u514d\u8d85\u8fc730\u5206\u949f\ud83d\udfe0\ud83d\udfe2\ud83d\udd35 <br>\u4e14\u4e0d\u8981\u57283pm\u4ee5\u540e\u5348\u4f11\ud83d\udfe0\ud83d\udfe2\ud83d\udd35\ud83d\udfe3<\/td><\/tr><tr><td><strong>\u8212\u9002\u7684\u7761\u7720\u73af\u5883\uff1a<\/strong><strong><\/strong> <strong>&nbsp;<\/strong><\/td><td>\u8212\u9002\u7684\u5e8a\u548c\u6795\u5934\ud83d\udfe0\ud83d\udd35 <br>\u65e0\u5149\u3001\u566a\u97f3\u5e72\u6270\u3001\u6e29\u6e7f\u5ea6\u5408\u9002\ud83d\udfe0\ud83d\udfe2\ud83d\udd35 <br>\u8003\u8651\u4f7f\u7528\u98ce\u6247\u3001\u8033\u585e\u3001\u773c\u7f69\u7b49\u5de5\u5177\u8c03\u8282\u73af\u5883\ud83d\udfe2\ud83d\udd35 <br>\u5927\u90e8\u5206\u5e8a\u57ab\u5e94\u8be510\u5e74\u66f4\u6362\ud83d\udd35 <br>\u5982\u679c\u5ba0\u7269\u6709\u5e72\u6270\u5e94\u5f53\u5c06\u5b83\u79fb\u51fa\u5367\u5ba4\ud83d\udd35<\/td><\/tr><tr><td><strong>\u7535\u5b50\u4ea7\u54c1\uff1a<\/strong><strong><\/strong><\/td><td>\u5c4f\u5e55\uff08\u624b\u673a\u3001\u7535\u89c6\uff09\u4f1a\u5e72\u6270\u892a\u9ed1\u7d20\u5206\u6ccc\u548c\u7761\u7720\u8282\u5f8b\ud83d\udfe0\ud83d\udfe2\ud83d\udfe3<\/td><\/tr><tr><td><strong>\u7761\u524d\u653e\u677e\uff1a<\/strong><strong><\/strong> <strong>&nbsp;<\/strong><\/td><td>\u8bb0\u4e0b\u5f85\u529e\u4e8b\u9879\u7559\u5230\u7b2c\u4e8c\u5929\ud83d\udfe0\ud83d\udfe2\ud83d\udd35 <br>\u6e29\u6c34\u6d74\u3001\u9605\u8bfb\ud83d\udfe0\ud83d\udfe2\ud83d\udd35 <br>\u907f\u514d\u8d1f\u9762\u60c5\u7eea\uff08\u592a\u6025\u4e8e\u5165\u7761\u7b49\uff09\ud83d\udfe0 <br>\u51a5\u60f3\u653e\u677e \ud83d\udfe2 <br>\u7761\u524d\u9700\u8981\u4e00\u6bb5\u653e\u677e(wind-down)\u65f6\u95f4\ud83d\udfe3<\/td><\/tr><tr><td><strong>\u5165\u7761\uff1a<\/strong><strong><\/strong> <strong>&nbsp;<\/strong><\/td><td>\u5982\u679c\u4e0a\u5e8a\u65e0\u6cd5\u5165\u7761\uff08\u8d85\u8fc720\u5206\u949f\uff09\u8d77\u5e8a\u53bb\u5176\u4ed6\u623f\u95f4\u8fdb\u884c\u653e\u677e\uff1a\u5982\u8bfb\u4e66\ud83d\udfe0\ud83d\udfe2\ud83d\udd35\uff0c\u542c\u8f7b\u97f3\u4e50\ud83d\udfe2\ud83d\udd35\ud83d\udfe3 <br>\u4e0d\u8bba\u518d\u665a\uff0c\u56f0\u4e86\u518d\u7761\ud83d\udfe3<\/td><\/tr><tr><td><strong>\u7761\u7720\u65f6\u95f4\uff1a<\/strong><strong><\/strong><\/td><td>\u5927\u90e8\u5206\u6210\u5e74\u4eba\u9700\u89817-8\u5c0f\u65f6\u7684\u7761 \ud83d\udfe0 <br>\u5927\u90e8\u5206\u4eba\u4e0d\u9700\u8981\u8d85\u8fc78\u5c0f\u65f6\u7761 \ud83d\udfe0 <br>\u672a\u6210\u5e74\u4eba\u548c\u5b55\u5987\u9700\u8981\u66f4\u591a\u7761\u7720 \ud83d\udfe0<\/td><\/tr><tr><td>&nbsp;<\/td><td><br>\u5907\u6ce8\uff1a <br>\ud83d\udfe0\uff1a\u6765\u81ea\u514b\u5229\u592b\u5170\u8bca\u6240<a href=\"#_ftn2\">[2]<\/a><br>\ud83d\udfe2\uff1a\u6765\u81ea\u6885\u5965\u8bca\u6240<a href=\"#_ftn3\">[3]<\/a> <br>\ud83d\udd35\uff1a\u6765\u81ea\u54c8\u4f5b\u533b\u5b66\u9662<a href=\"#_ftn4\">[4]<\/a> <br>\ud83d\udfe3\uff1a\u6765\u81ea\u9ebb\u7701\u603b\u533b\u9662<a href=\"#_ftn5\">[5]<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>\u5176\u4ed6\u76f8\u5173\u7814\u7a76<\/strong><strong><\/strong><\/p>\n\n\n\n<ul><li>\u5982\u679c\u5e73\u65f6\u7ecf\u5e38\u7f3a\u89c9\uff0c\u9971\u7761\u51e0\u5929\u5e76\u4e0d\u80fd\u8ba9\u4eba\u6062\u590d\u201c\u5143\u6c14\u201d\u2014\u2014\u4fdd\u8bc1\u5145\u8db3\u7684\u7761\u7720\uff0c\u624d\u662f\u771f\u6b63\u5584\u5f85\u6211\u4eec\u7684\u8111\u5b50\u548c\u8eab\u4f53\u7684\u505a\u6cd5<a href=\"#_ftn6\">[6]<\/a><\/li><li>\u5982\u679c\u6bcf\u5468\u8fd0\u52a8\u91cf\u8fbe\u5230\u6216\u8d85\u8fc7\u4e16\u754c\u536b\u751f\u7ec4\u7ec7\u7684\u63a8\u8350\u91cf\uff08\u6bcf\u5468\u5e94\u81f3\u5c11\u8fdb\u884c150\u5206\u949f\u4e2d\u7b49\u5f3a\u5ea6\u8fd0\u52a8\u621675\u5206\u949f\u9ad8\u5f3a\u5ea6\u8fd0\u52a8\uff09\uff0c\u5219\u53ef\u80fd\u62b5\u6d88\u7761\u7720\u95ee\u9898\u5bf9\u5065\u5eb7\u9020\u6210\u7684\u5371\u5bb3<a href=\"#_ftn7\">[7]<\/a><\/li><\/ul>\n\n\n\n<p><strong>\u540e\u8bb0<\/strong>\uff1a<\/p>\n\n\n\n<ul><li>\u5bf9\u4e8e\u7545\u9500\u4e66\u5e94\u5f53\u4fdd\u6301\u8b66\u60d5\uff0c\u4e0d\u53ef\u8fc7\u4e8e\u4fe1\u5949<\/li><li>\u5065\u5eb7\u95ee\u9898\u5e94\u5f53\u8c28\u9075\u533b\u5631\uff0c\u81f3\u5c11\u53bb\u533b\u7597\u673a\u6784\u7684\u7f51\u7ad9\u67e5\u9605\u8d44\u6599<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><a href=\"#_ftnref1\">[1]<\/a> \u5982\u4f55\u770b\u5f85\u65af\u5766\u798f\u9ad8\u6548\u7761\u7720\u6cd5\u548cR90\u7761\u7720\u6cd5\u7ed3\u8bba\u76f8\u53cd\uff1f &#8211; \u69fd\u70b9\u6ee1\u6ee1\u7684\u8001K\u7684\u56de\u7b54 &#8211; \u77e5\u4e4e https:\/\/www.zhihu.com\/question\/323233948\/answer\/1687800026<\/p>\n\n\n\n<p><a href=\"#_ftnref2\">[2]<\/a> https:\/\/my.clevelandclinic.org\/health\/articles\/12148-sleep-basics<\/p>\n\n\n\n<p><a href=\"#_ftnref3\">[3]<\/a> https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379<\/p>\n\n\n\n<p><a href=\"#_ftnref4\">[4]<\/a> https:\/\/healthysleep.med.harvard.edu\/healthy\/getting\/overcoming\/tips<\/p>\n\n\n\n<p><a href=\"#_ftnref5\">[5]<\/a> http:\/\/www.mghsleep.com\/tips-for-sleeping-better.html<\/p>\n\n\n\n<p><a href=\"#_ftnref6\">[6]<\/a> \u8bba\u6587\u94fe\u63a5\uff1a https:\/\/doi.org\/10.1371\/journal.pone.0255771 \u53c2\u8003\u94fe\u63a5\uff1a https:\/\/www.eurekalert.org\/news-releases\/926675 https:\/\/www.cdc.gov\/sleep\/data_statistics.html http:\/\/www.gov.cn\/xinwen\/2019-07\/15\/content_5409694.htm<\/p>\n\n\n\n<p><a href=\"#_ftnref7\">[7]<\/a> Huang, B.H., Duncan, M.J., Cistulli, P.A., Nassar, N., Hamer, M. and Stamatakis, E., 2021. Sleep and physical activity in relation to all-cause, cardiovascular disease and cancer mortality risk. British Journal of Sports Medicine.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u6700\u8fd1\u4ece\u300a\u7761\u7720\u9769\u547d\u300b\u8fd9\u672c\u4e66\u5f00\u59cb\u5173\u6ce8\u9ad8\u8d28\u91cf\u7684\u7761\u7720\u65b9\u6848\uff0c\u53ef\u7b11\u7684\u662f\u6700\u540e\u53d1\u73b0\u6b64\u4e66\u6838\u5fc3\u7406\u8bbaR90\u6ca1\u6709\u4efb\u4f55\u575a\u5b9e\u7684\u7814\u7a76\u57fa\u7840[1]\uff0c\u4e0d\u5fc5\u8ba4\u771f\u770b\u5f85\uff0c\u4f46\u4e66\u4e2d\u5173\u4e8e\u7761\u7720\u73af\u5883\u7684\u4e00\u4e9b\u5b89\u6392\u4ecd\u6709\u53ef\u4ee5\u501f\u9274\u4e4b\u5904\u3002\u4e0e\u5176\u770b\u8fd9\u79cd\u7545\u9500\u4e66\uff0c\u4e00\u4e9b\u6743\u5a01\u7684\u533b\u7597\u673a\u6784\uff08\u6bd4\u5982\u514b\u5229\u592b\u5170\u8bca\u6240\uff0c\u6885\u5965\u8bca\u6240\uff0c\u54c8\u4f5b\u533b\u5b66\u9662\uff0c\u9ebb\u7701\u603b\u533b\u9662\uff09\u6c47\u603b\u7684\u7761\u7720\u5efa\u8bae\u5176\u5b9e\u66f4\u52a0\u53ef\u9760\u4e00\u4e9b\uff0c\u8fd9\u91cc\u628a\u8c03\u7814\u628a\u641c\u96c6\u5230\u7684\u4e00\u4e9b\u7ed3\u8bba\u6574\u7406\u5982\u4e0b \u89c4\u5f8b\u4f5c\u606f\uff1a \u5728\u540c\u6837\u7684\u65f6\u95f4\u5165\u7761\u548c\u8d77\u5e8a\uff0c\u5305\u62ec\u5468\u672b\u548c\u5047\u671f\ud83d\udfe0\ud83d\udfe2\ud83d\udd35\ud83d\udfe3 \u6bcf\u65e5\u6309\u65f6\u8d77\u5e8a\u662f\u6700\u7b80\u4fbf\u7684\u63a7\u5236\u8282\u5f8b\u65b9\u5f0f\ud83d\udd35 \u4f7f\u7528\u706f\u5149\u5524\u9192\ud83d\udd35 \u6bcf\u65e5\u89c4\u5f8b\u6d3b\u52a8\uff08\u5982\u5403\u996d\u3001\u953b\u70bc\u3001\u66b4\u9732\u65e5\u5149\uff09\ud83d\udfe3 \u953b\u70bc\uff1a &nbsp; \u6bcf\u65e5\u953b\u70bc\uff0c\u4f46\u4e0d\u662f\u7761\u524d\ud83d\udfe0\ud83d\udfe2\uff0c\u6700\u597d\u5728\u65e9\u4e0a\ud83d\udd35 \u6bcf\u65e5\u6237\u5916\u6d3b\u52a8\u5bf9\u7761\u7720\u6709\u5e2e\u52a9\ud83d\udfe2 \u996e\u98df\uff1a &nbsp; \u4e2d\u5348\u4ee5\u540e\u907f\u514d\u5496\u5561\u56e0\u3001\u5c3c\u53e4\u4e01\u3001\u9152\u7cbe\ud83d\udfe0\ud83d\udfe2\ud83d\udd35\ud83d\udfe3 \u4e0d\u8981\u7a7a\u8179\u6216\u9971\u8179\u5165\u7761\ud83d\udfe2\ud83d\udfe3 \u592a\u997f\u53ef\u4ee5\u5c11\u91cf\u5403\u4e00\u70b9\u4e73\u5236\u54c1\u6216\u8005\u78b3\u6c34\ud83d\udd35 \u65e5\u95f4\u591a\u996e\u6c34\uff0c\u4f46\u7761\u524d\u907f\u514d\u996e\u6c34\ud83d\udd35 \u5348\u4f11\uff1a &nbsp; \u907f\u514d\u8d85\u8fc730\u5206\u949f\ud83d\udfe0\ud83d\udfe2\ud83d\udd35 \u4e14\u4e0d\u8981\u57283pm\u4ee5\u540e\u5348\u4f11\ud83d\udfe0\ud83d\udfe2\ud83d\udd35\ud83d\udfe3 \u8212\u9002\u7684\u7761\u7720\u73af\u5883\uff1a &nbsp; \u8212\u9002\u7684\u5e8a\u548c\u6795\u5934\ud83d\udfe0\ud83d\udd35 \u65e0\u5149\u3001\u566a\u97f3\u5e72\u6270\u3001\u6e29\u6e7f\u5ea6\u5408\u9002\ud83d\udfe0\ud83d\udfe2\ud83d\udd35 \u8003\u8651\u4f7f\u7528\u98ce\u6247\u3001\u8033\u585e\u3001\u773c\u7f69\u7b49\u5de5\u5177\u8c03\u8282\u73af\u5883\ud83d\udfe2\ud83d\udd35 \u5927\u90e8\u5206\u5e8a\u57ab\u5e94\u8be510\u5e74\u66f4\u6362\ud83d\udd35 \u5982\u679c\u5ba0\u7269\u6709\u5e72\u6270\u5e94\u5f53\u5c06\u5b83\u79fb\u51fa\u5367\u5ba4\ud83d\udd35 \u7535\u5b50\u4ea7\u54c1\uff1a \u5c4f\u5e55\uff08\u624b\u673a\u3001\u7535\u89c6\uff09\u4f1a\u5e72\u6270\u892a\u9ed1\u7d20\u5206\u6ccc\u548c\u7761\u7720\u8282\u5f8b\ud83d\udfe0\ud83d\udfe2\ud83d\udfe3 \u7761\u524d\u653e\u677e\uff1a &nbsp; \u8bb0\u4e0b\u5f85\u529e\u4e8b\u9879\u7559\u5230\u7b2c\u4e8c\u5929\ud83d\udfe0\ud83d\udfe2\ud83d\udd35 \u6e29\u6c34\u6d74\u3001\u9605\u8bfb\ud83d\udfe0\ud83d\udfe2\ud83d\udd35 \u907f\u514d\u8d1f\u9762\u60c5\u7eea\uff08\u592a\u6025\u4e8e\u5165\u7761\u7b49\uff09\ud83d\udfe0 \u51a5\u60f3\u653e\u677e \ud83d\udfe2 \u7761\u524d\u9700\u8981\u4e00\u6bb5\u653e\u677e(wind-down)\u65f6\u95f4\ud83d\udfe3 \u5165\u7761\uff1a &nbsp; \u5982\u679c\u4e0a\u5e8a\u65e0\u6cd5\u5165\u7761\uff08\u8d85\u8fc720\u5206\u949f\uff09\u8d77\u5e8a\u53bb\u5176\u4ed6\u623f\u95f4\u8fdb\u884c\u653e\u677e\uff1a\u5982\u8bfb\u4e66\ud83d\udfe0\ud83d\udfe2\ud83d\udd35\uff0c\u542c\u8f7b\u97f3\u4e50\ud83d\udfe2\ud83d\udd35\ud83d\udfe3 \u4e0d\u8bba\u518d\u665a\uff0c\u56f0\u4e86\u518d\u7761\ud83d\udfe3 \u7761\u7720\u65f6\u95f4\uff1a \u5927\u90e8\u5206\u6210\u5e74\u4eba\u9700\u89817-8\u5c0f\u65f6\u7684\u7761 \ud83d\udfe0 \u5927\u90e8\u5206\u4eba\u4e0d\u9700\u8981\u8d85\u8fc78\u5c0f\u65f6\u7761 \ud83d\udfe0 \u672a\u6210\u5e74\u4eba\u548c\u5b55\u5987\u9700\u8981\u66f4\u591a\u7761\u7720 \ud83d\udfe0 &nbsp; \u5907\u6ce8\uff1a \ud83d\udfe0\uff1a\u6765\u81ea\u514b\u5229\u592b\u5170\u8bca\u6240[2]\ud83d\udfe2\uff1a\u6765\u81ea\u6885\u5965\u8bca\u6240[3] \ud83d\udd35\uff1a\u6765\u81ea\u54c8\u4f5b\u533b\u5b66\u9662[4] \ud83d\udfe3\uff1a\u6765\u81ea\u9ebb\u7701\u603b\u533b\u9662[5] \u5176\u4ed6\u76f8\u5173\u7814\u7a76 \u5982\u679c\u5e73\u65f6\u7ecf\u5e38\u7f3a\u89c9\uff0c\u9971\u7761\u51e0\u5929\u5e76\u4e0d\u80fd\u8ba9\u4eba\u6062\u590d\u201c\u5143\u6c14\u201d\u2014\u2014\u4fdd\u8bc1\u5145\u8db3\u7684\u7761\u7720\uff0c\u624d\u662f\u771f\u6b63\u5584\u5f85\u6211\u4eec\u7684\u8111\u5b50\u548c\u8eab\u4f53\u7684\u505a\u6cd5[6]&hellip;&nbsp;<a href=\"https:\/\/xg1990.com\/blog\/en\/archives\/984\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">\u9ad8\u8d28\u91cf\u7761\u7720\u5efa\u8bae<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":""},"categories":[1],"tags":[],"translation":{"provider":"WPGlobus","version":"3.0.1","language":"en","enabled_languages":["zh","en"],"languages":{"zh":{"title":true,"content":true,"excerpt":false},"en":{"title":false,"content":false,"excerpt":false}}},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u9ad8\u8d28\u91cf\u7761\u7720\u5efa\u8bae - xg1990<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/xg1990.com\/blog\/archives\/984\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u9ad8\u8d28\u91cf\u7761\u7720\u5efa\u8bae - xg1990\" \/>\n<meta property=\"og:url\" content=\"https:\/\/xg1990.com\/blog\/archives\/984\" \/>\n<meta property=\"og:site_name\" content=\"xg1990\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-05T07:33:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-09-04T11:18:26+00:00\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"xg1990\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/xg1990.com\/blog\/#website\",\"url\":\"https:\/\/xg1990.com\/blog\/\",\"name\":\"xg1990\",\"description\":\"\u5730\u7406\u5708\u7684\u7801\u519c\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/xg1990.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/xg1990.com\/blog\/archives\/984#webpage\",\"url\":\"https:\/\/xg1990.com\/blog\/archives\/984\",\"name\":\"\u9ad8\u8d28\u91cf\u7761\u7720\u5efa\u8bae - xg1990\",\"isPartOf\":{\"@id\":\"https:\/\/xg1990.com\/blog\/#website\"},\"datePublished\":\"2021-06-05T07:33:33+00:00\",\"dateModified\":\"2021-09-04T11:18:26+00:00\",\"author\":{\"@id\":\"https:\/\/xg1990.com\/blog\/#\/schema\/person\/774c05a86b0a61bb8ff633749c59fa8f\"},\"breadcrumb\":{\"@id\":\"https:\/\/xg1990.com\/blog\/archives\/984#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/xg1990.com\/blog\/archives\/984\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/xg1990.com\/blog\/archives\/984#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/xg1990.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u9ad8\u8d28\u91cf\u7761\u7720\u5efa\u8bae\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/xg1990.com\/blog\/#\/schema\/person\/774c05a86b0a61bb8ff633749c59fa8f\",\"name\":\"xg1990\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/xg1990.com\/blog\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/2d326d725f277a38a498575f23200141?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/2d326d725f277a38a498575f23200141?s=96&d=mm&r=g\",\"caption\":\"xg1990\"},\"url\":\"https:\/\/xg1990.com\/blog\/en\/archives\/author\/xg1990\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u9ad8\u8d28\u91cf\u7761\u7720\u5efa\u8bae - xg1990","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/xg1990.com\/blog\/archives\/984","og_locale":"en_US","og_type":"article","og_title":"\u9ad8\u8d28\u91cf\u7761\u7720\u5efa\u8bae - xg1990","og_url":"https:\/\/xg1990.com\/blog\/archives\/984","og_site_name":"xg1990","article_published_time":"2021-06-05T07:33:33+00:00","article_modified_time":"2021-09-04T11:18:26+00:00","twitter_misc":{"Written by":"xg1990","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebSite","@id":"https:\/\/xg1990.com\/blog\/#website","url":"https:\/\/xg1990.com\/blog\/","name":"xg1990","description":"\u5730\u7406\u5708\u7684\u7801\u519c","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/xg1990.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/xg1990.com\/blog\/archives\/984#webpage","url":"https:\/\/xg1990.com\/blog\/archives\/984","name":"\u9ad8\u8d28\u91cf\u7761\u7720\u5efa\u8bae - xg1990","isPartOf":{"@id":"https:\/\/xg1990.com\/blog\/#website"},"datePublished":"2021-06-05T07:33:33+00:00","dateModified":"2021-09-04T11:18:26+00:00","author":{"@id":"https:\/\/xg1990.com\/blog\/#\/schema\/person\/774c05a86b0a61bb8ff633749c59fa8f"},"breadcrumb":{"@id":"https:\/\/xg1990.com\/blog\/archives\/984#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/xg1990.com\/blog\/archives\/984"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/xg1990.com\/blog\/archives\/984#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/xg1990.com\/blog\/"},{"@type":"ListItem","position":2,"name":"\u9ad8\u8d28\u91cf\u7761\u7720\u5efa\u8bae"}]},{"@type":"Person","@id":"https:\/\/xg1990.com\/blog\/#\/schema\/person\/774c05a86b0a61bb8ff633749c59fa8f","name":"xg1990","image":{"@type":"ImageObject","@id":"https:\/\/xg1990.com\/blog\/#personlogo","inLanguage":"en-US","url":"https:\/\/secure.gravatar.com\/avatar\/2d326d725f277a38a498575f23200141?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/2d326d725f277a38a498575f23200141?s=96&d=mm&r=g","caption":"xg1990"},"url":"https:\/\/xg1990.com\/blog\/en\/archives\/author\/xg1990"}]}},"_links":{"self":[{"href":"https:\/\/xg1990.com\/blog\/en\/wp-json\/wp\/v2\/posts\/984"}],"collection":[{"href":"https:\/\/xg1990.com\/blog\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/xg1990.com\/blog\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/xg1990.com\/blog\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/xg1990.com\/blog\/en\/wp-json\/wp\/v2\/comments?post=984"}],"version-history":[{"count":5,"href":"https:\/\/xg1990.com\/blog\/en\/wp-json\/wp\/v2\/posts\/984\/revisions"}],"predecessor-version":[{"id":1077,"href":"https:\/\/xg1990.com\/blog\/en\/wp-json\/wp\/v2\/posts\/984\/revisions\/1077"}],"wp:attachment":[{"href":"https:\/\/xg1990.com\/blog\/en\/wp-json\/wp\/v2\/media?parent=984"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/xg1990.com\/blog\/en\/wp-json\/wp\/v2\/categories?post=984"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/xg1990.com\/blog\/en\/wp-json\/wp\/v2\/tags?post=984"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}