Ngaba Ukungalali Kwenza Ukuba Utyebe? Ngaba Ukungalali ngokungaqhelekanga kubangela ubunzima?

Kwabo bazama ukunciphisa umzimba, ubungakanani kunye nomgangatho wokulala kubaluleke kakhulu njengokutya kunye nokuzilolonga. Ngelishwa, abantu abaninzi abafumani okuninzi kwezi zibonelelo ngenxa yokuba abalali ngokwaneleyo.

Ngokophando, malunga ne-30% yabantu abadala balala ngaphantsi kweeyure ezintandathu ngobusuku. Ngenxa yolu phando, kuvela ukuba abantu abangalali ngokwaneleyo banobunzima bokunciphisa umzimba.

Ubuthongo obaneleyo bunceda ukunciphisa umzimba. Isicelo "ingaba ingxaki yokulala ikwenza utyebe", "kutheni insomnia ikwenza utyebe" iimpendulo kwimibuzo yakho...

Ukungalali ngowona mngcipheko mkhulu wokufumana ubunzima kunye nokutyeba

UkuphuthelwaIdityaniswe ne-body mass index (BMI) kunye nokuzuza ubunzima.

Iimfuno zokulala zomntu ngamnye ziyahluka, kodwa ngokubanzi, utshintsho lobunzima luye lwabonwa kwizifundo kubantu abalala ngaphantsi kweeyure ezisixhenxe ngobusuku.

Uphononongo olufutshane lophononongo lufumene ukuba ixesha elifutshane lokulala linyuse amathuba okutyeba ngama-89% kubantwana kunye nama-55% kubantu abadala.

Olunye uphononongo lulandele malunga namashumi amathandathu amawaka abongikazi abangatyebanga kakhulu iminyaka emithandathu. Ekupheleni kophononongo, abongikazi ababelala iiyure ezintlanu ngobusuku babene-15% amathuba okuba batyebe ngakumbi kunabo balala ubuncinane iiyure ezisixhenxe ngobusuku.

Nangona zonke ezi zifundo ziqwalaselwe, ukunyuswa kobunzima kuye kwaphawulwa kwizifundo zovavanyo zokuphuthelwa.

Kolunye uphononongo, abantu abadala abalishumi elinesithandathu bafumana kuphela iiyure ezintlanu zokulala ngobusuku obuhlanu. Ekupheleni kolu phononongo, abathathi-nxaxheba bafumana umyinge we-0,82 kg. Ukongezelela, iingxaki ezininzi zokulala, ezifana ne-apnea yokulala, ziba mbi ngakumbi ngokufumana ubunzima.

Ukuphuthelwa ngumjikelo okhohlakeleyo onokuba nzima ukuhlala kude nawo. Ukungalali kubangela ubunzima, kwaye ukufumana ubunzima kubangela ukuba umgangatho wokulala wehle ngakumbi.

Ukungalali kwandisa umdla wokutya

Uphononongo oluninzi lubonise ukuba abantu abangalali ngokwaneleyo baye bakhulisa umdla wokutya. Oku mhlawumbi kungenxa yokuba ubuthongo bulawula iihomoni ezimbini ezibalulekileyo zendlala. ghrelin ve leptin iziphumo kuyo.

IGhrelin yincindi yedlala ekhutshwa esiswini ebonisa indlala engqondweni. Amanqanaba aphezulu phambi kokutya; Iphantsi xa isisu sakho singenanto kwaye emva kokutya.

ILeptin yihomoni ekhutshwa kwiiseli ezinamafutha. Icinezela indlala kwaye ibonise ukuhlutha kwengqondo.

Xa ungalali ngokwaneleyo, umzimba ukhupha i-ghrelin eninzi kunye ne-leptin encinci, ikushiye ulambile kwaye ukwandisa umdla wokutya.

Uphononongo lwabantu abangaphezu kwe-1000 lufumanise ukuba abantu abalele ixesha elifutshane bane-14.9% yamanqanaba aphezulu e-ghrelin kunye ne-15.5% amanqanaba asezantsi e-leptin kunabo balele ngokwaneleyo. Abo balala kancinci babenezalathisi zobunzima bomzimba.

Ukongeza, xa ungalali ngokwaneleyo, i-hormone cortisol iyanda. I-Cortisol yihomoni yoxinzelelo enokunyusa umdla wokutya.

Ukulala kunceda ukwenza ukhetho olunempilo

Ukuphuthelwa kutshintsha indlela ingqondo esebenza ngayo. Oku kwenza kube nzima ukwenza ukhetho olunempilo kunye nokuxhathisa ukutya okungenampilo.

Ukungalali kunciphisa umsebenzi kwilobe engaphambili yengqondo. Ilobe engaphambili yinxalenye elawula ukwenza izigqibo kunye nesakhono sokuzilawula.

Ukongeza, ukulala kancinci kuthetha ukuba amaziko okuvuza kwengqondo aya kukhuthazwa ngakumbi kukutya.

Ngoko ke, emva kokulala kakubi, isitya se-ayisikrimu siyanelisa kwaye ufumanisa kunzima ukuzilawula.

Ukongezelela, uphando luye lwafumanisa ukuba ukulahlwa kokulala kunokunyusa ukukhuseleka kokutya okuphezulu kwiikhalori, i-carbohydrates kunye namafutha.

Uphononongo kumadoda alishumi elinesibini lubone iziphumo zokungalali ekutyeni. Abathathi-nxaxheba balala iiyure ezine nje kuphela, i-calorie yabo yanda nge-22%, kwaye i-fat intake iphindwe kabini xa kuthelekiswa nalabo balala iiyure ezisibhozo.

Ukungalali kwandisa i-calorie yakho.

Abantu abangalali ngokwaneleyo badla ngokutya iikhalori ezininzi. Kuphononongo lwamadoda alishumi elinesibini, abathathi-nxaxheba badle umndilili we-559 yeekhalori xa belele iiyure ezine kuphela kunosuku xa belele iiyure ezisibhozo.

Oku kunyuka kwekhalori kunokuthi kube ngenxa yokunyuka kokutya kunye nokukhetha kokutya.

Ukongeza, ezinye iiphononongo malunga nokuphuthelwa zifumanise ukuba uninzi lweekhalori ezigqithisileyo zityiwa njenge-snacks emva kwesidlo sangokuhlwa.

Ukunqongophala kokulala kunokuchaphazela amandla okulawula ubungakanani bezabelo, okukhokelela ekwandeni kwekhalori yokutya. Oku kwafunyanwa kuphononongo lwamadoda alishumi elinesithandathu.

Abathathi-nxaxheba babelaliswa iiyure ezisibhozo okanye bahlale bethe qwa ubusuku bonke. Ekuseni, bagqibezela umsebenzi osekelwe kwikhompyutha ekwakufuneka bakhethe iinxalenye ezahlukeneyo zokutya.

Abo bahlala ubusuku bonke bakhetha ubungakanani bezabelo ezinkulu, bonyusa indlala yabo, kwaye babenamazinga aphezulu ehomoni yendlala ighrelin.

Ukungalali kunciphisa izinga lokuphumla kwe-metabolic

Ukuphumla kwe-metabolic rate (RMR) linani leekhalori ezitshiswa ngumzimba xa uphumle. Ichatshazelwa bubudala, ubunzima, ubude, isini kunye nobunzima bemisipha.

Uphando lubonisa ukuba ukungabikho kokulala kunokunciphisa izinga lokuphumla kwe-metabolic. Kolunye uphononongo, amadoda alishumi elinesihlanu agcinwe ephaphile iiyure ezingamashumi amabini anesine.

Emva koko, i-RMR yayiyi-5% ephantsi kunye ne-postprandial metabolic rate yayiyi-20% ephantsi kunabo balala ubusuku obuqhelekileyo.

Ukungabikho kokulala kucingelwa ukuba kubangele ukulahleka kwemisipha. Izihlunu zitshisa iikhalori ezininzi xa uphumle kunamanqatha, ngoko ke ukuphumla amanqanaba e-metabolic ayancipha xa isihlunu silahlekile. Ilahleko ye-10 kg ye-muscle ubunzima inokuthoba izinga lokuphumla kwe-metabolic malunga nekhulu leekhalori ngosuku.

Ukulala kwandisa umsebenzi womzimba

Ukungalali kubangela ukudinwa emini, okunciphisa umnqweno wokwenza umthambo. Ukongezelela, uziva ukhathele ngakumbi ngexesha lomsebenzi womzimba.

Uphononongo lwamadoda alishumi elinesihlanu lufumanise ukuba xa abathabathi-nxaxheba bengalali ngokwaneleyo, isixa kunye nobunzulu bomsebenzi wabo womzimba wehla. Umgangatho kunye nokulala okwaneleyo kunceda ukuphucula ukusebenza kwezemidlalo.

Kolunye uhlolisiso, abadlali bebhola yomnyazi basekholeji bacelwa ukuba balale iiyure ezilishumi busuku ngabunye kangangeeveki ezintlanu ukusa kwezisixhenxe. Iintshukumo zabo ziye zakhawuleza, amaxesha okuphendula kunye namanqanaba okudinwa ehla.

Ukulala kunceda ukukhusela i-insulin

Ukungabikho kokulala kunokubangela ukuba iiseli zakho zikwazi ukumelana ne-insulin. I-insulin yincindi yencindi ehambisa iswekile ukusuka egazini ukuya kwiiseli zomzimba ukuze zisetyenziswe njengamandla.

Xa iiseli zinganyangeki kwi-insulin, iswekile eninzi ihlala egazini kwaye umzimba uvelisa i-insulin eninzi ukuhlawula.

Ukugqithisa kwe-insulin kukushiya ulambile kwaye kubangela ukuba umzimba ugcine iikhalori ezininzi njengamafutha. ukumelana ne-insulin Yisandulela kuzo zombini uhlobo lwe-2 yeswekile kunye nokuzuza ubunzima.

Kolunye uphononongo, abantu abalishumi elinanye baxelelwa ukuba balale iiyure ezine kuphela ubusuku obuthandathu. Emva koko, amandla emizimba yabo okulawula iswekile ehle ngama-40%.

Indlela Yokukuthintela Ukungalali?

-Musa ukusebenzisa i-caffeine ubuncinane kwiiyure ezine ngaphambi kokulala. Icaffeine ngoyena nobangela mkhulu wokuphuthelwa kwabanye abantu.

-Cima iifowuni eziphathwayo, iikhompyuter, umabonwakude okanye ezinye izixhobo ezikhupha ukukhanya njengoko zivuselela ingqondo kwaye ungavumeli ukuba ulale.

-Yeka ukutshaya. Njengecaffeine, inikotini sisivuseleli sendalo kwaye ikugcina uphaphile.

– Ubuninzi obugqithisileyo botywala bunokuphazamisa umjikelo wokulala.

– Yitya ngokusempilweni emini.

– Yitya ukutya okulula ngokuhlwa nasebusuku. Ukutya okunzima kwenza kube nzima ukulala.

– Ziphephe iswekile kunye neziselo ezineswekile, ngakumbi ngokuhlwa.

-Yenza ukucamngca okanye yoga.

– Misela indlela yokulala kwaye unamathele kuyo.

Ngenxa yoko;

Ukongeza kokutya ngokufanelekileyo kunye nokuzivocavoca, ukulala okusemgangathweni kuyisitshixo sokulawula ubunzima kunye nokulahlekelwa kwesisindo. Ukungalali kuyitshintsha kakhulu indlela umzimba osabela ngayo ekutyeni.

Imeko isenokuba mbi ngakumbi ize ibe ngumjikelo ombi. Okukhona ulala kancinci, kokukhona uya utyeba, kokukhona utyeba, kokukhona kuya kuba nzima ukulala.

Ukufumana imikhwa yokulala enempilo kunceda umzimba ukuba ulahlekelwe isisindo ngendlela enempilo.