凌晨5点闹钟响了，你昨晚加班到12点，真正睡着估计都快1点了。 Russian Agriculture Minister Dmitry Patrushev said Friday that the country might be forced to take some 50 million tonnes of grain off the market after this year’s crops fell short of the 130 million tonne target.,"I don't expect major problems in Europe in both categories of grain, for cattle breeding and for human consumption, since this year's crops were excellent despite the drought at the end of the season. The problems, if they arise, will be in the Middle East and Africa, and maybe in some countries of Southeast Asia," Gisele Fichefet said.,The only problem facing Europe, Fichefet said further, is a low nitrogen content of the wheat crop in many places, which means it will not be used in the baking industry but only for livestock feed.,Russia was the world's top exporter of nitrogen fertilizers in 2021, the most valued variety, according to the UN Food and Agriculture Organization (FAO). Many European and Central Asian countries rely on Russia for over 50% of their fertilizer supply, and shortages are expected to extend to next year.,Russia is also the world's largest exporter of wheat, with Ukraine in fifth place. Together, the two countries account for more than one-third of global cereal exports and a half of the world's sunflower oil export market.,FAO predicted in March that supply disruptions in Russia and Ukraine could affect some 50 countries that depend on the two for 30% or more of their wheat supply. Many of them are low-income countries in northern Africa, Asia and the Near East.,AfricaAnti-Russia Sanctions Left Africa Without Access to Grain and Fertilisers, African Union Chief Says3 June, 11:13 GMT,Fichefet said it was "not so much a price problem, as a delivery issue" because price fluctuations had not been more than 20% up or down since the start of the Ukrainian conflict. A UN-brokered deal among Russia, Ukraine and Turkey has at least temporarily stabilized the prices. That may change if Russia slashes grain exports, she predicted.,The West has repeatedly accused Russia of undermining global food security. Moscow argues that Western sanctions on financial transactions and maritime transportation have disrupted global food supply chains, curbing the access of Russian food products and fertilizers to markets. The deal, agreed in Istanbul in July, seeks to facilitate the transport of grain and foodstuffs from Ukrainian ports, while simultaneously addressing limits on Russian exports.。脑子里两个声音在打架：“再睡会儿吧” VS “不行，今天计划要跑10公里”。
B |
最后你咬咬牙，爬了起来，穿上跑鞋出了门。这一幕，是不是特别熟悉？很多跑友把这种行为叫做"自律"，觉得自己战胜了懒惰，特别了不起。
C | 但今天，我想跟你说句扎心的话——这种"自律"，可能正在把你往受伤的路上推。受伤风险翻了近一倍2025年底，荷兰和澳大利亚的研究人员做了一项跟踪调查，找了400多名跑友，观察了他们整整一年。
D | 结果发现：睡眠不好的人，受伤的可能性比睡得好的人高出近一倍。研究还显示，那些长期睡不好的跑友，一年内遭遇伤病的概率高达68%。
E | 负责这项研究的教授表示：“睡眠是预防受伤的关键因素，但大多数跑友根本没把它当回事。”为什么缺觉跑步更容易伤？可能有人会说："我不就是睡得少点嘛，顶多跑起来累一点，至于受伤吗？"这背后有三个原因。
F | 第一、你的肌肉，根本没来得及修复。跑步的时候，肌肉纤维会有微小的撕裂，这是正常的。身体修复这些撕裂，主要靠睡觉的时候分泌的生长激素。如果睡眠不足，身体无法完成修复，损伤确实会像滚雪球一样累积，攒着攒着就出大事了。第二、你的跑姿悄悄变形了，自己根本不知道。科学家发现，只要一个晚上没睡好，第二天跑步的姿态就会发生变化——步幅、落地方式、身体稳定性都不一样了。
G | 缺觉的时候，你的核心没劲了，腿脚发软，落地也变重了。 更可怕的是，你自己完全感觉不到这些变化。你以为还是平时的跑姿，实际上已经歪七扭八了，关节和韧带承受的压力大大增加。
H | 第三、你的反应变慢了，身体报警你也听不见。缺觉的人注意力不集中、反应迟钝，这大家都懂。
I | 放在跑步上，问题就大了——明明膝盖已经开始酸了，你因为疲劳没察觉到；明明地上有个小坑，你因为走神没看见。
J | 身体的早期报警信号被你错过了，小伤就容易拖成了大伤。给跑友的3个实在建议很多跑友特别在意跑量、配速、装备，唯独把睡觉排在最后一位。更关键的是，经常运动的人其实比普通人需要更多睡眠才能充分恢复。你以为睡7个小时够了，你的身体可能需要更长时间。建议一：把睡觉当成训练的一部分。
K | 别再把睡觉当成"可有可无"的事了。
L | 你要这么想：今天你跑了10公里，完成了一次训练；今晚你睡够8小时，完成了一次"修复训练"。两者一样重要。建议二：没睡好，就别硬撑。如果前一晚只睡了四五个小时，第二天早上就别硬撑着去跑原定计划了。改成慢跑、拉伸，或者干脆多睡一会儿。多睡两小时，比硬跑10公里更有价值。建议三：固定作息，少熬夜刷手机。尽量每天差不多时间睡、差不多时间起；睡前少看手机；少喝咖啡浓茶；卧室暗一点、凉一点。白天如果实在困，中午眯个20分钟也好。写在最后下次5点闹钟又响了，你发现昨晚又只睡了4个小时——请对自己说一句：今天，我的任务是睡觉，不是跑步。跑步是为了提高生活质量，为了享受生活，而不是为了透支身体去换一张打卡截图。真正能跑得久的人，不是最能吃苦的，而是最懂休息的。亲爱的跑友，你以前有没有在缺觉的情况下硬跑过？欢迎在评论区聊聊。
