Ingabe Ukuqwasha Kwenza Ukhuluphele? Ingabe Ukulala Okungavamile Kudala Isisindo?

Kulabo abazama ukwehlisa isisindo, inani lokulala kanye nekhwalithi yokulala kubaluleke njengokudla nokuzivocavoca. Ngeshwa, abantu abaningi abatholi ngokwanele kulezi zinzuzo ngenxa yokuthi abalali ngokwanele.

Ucwaningo lubonisa ukuthi cishe u-30% wabantu abadala ulala ngaphansi kwamahora ayisithupha ebusuku. Ngenxa yalezi zifundo, kuvele ukuthi labo abangalali ngokwanele banenkinga yokuncipha.

Ukulala okwanele kusiza ukulahlekelwa isisindo. Isicelo "ingabe inkinga yokulala ikwenza ukhuluphale", "kungani ukuqwasha kukwenza ukhuluphale" izimpendulo zemibuzo yakho...

Ukuqwasha kuyingozi enkulu yokuthola isisindo kanye nokukhuluphala

UkuqwashaKuxhunyaniswe ne-body mass index (BMI) kanye nokuzuza kwesisindo.

Izidingo zokulala kwawo wonke umuntu ziyahlukahluka, kodwa ngokuvamile, izinguquko zesisindo ziye zabonwa ezifundweni zabantu abalala ngaphansi kwamahora ayisikhombisa ebusuku.

Ucwaningo olufushane lokubuyekeza luthole ukuthi ubude besikhathi esifushane bokulala kwandisa amathuba okukhuluphala ngo-89% ezinganeni kanye nama-55% kubantu abadala.

Olunye ucwaningo lwalandela abahlengikazi abacishe babe yizinkulungwane ezingamashumi ayisithupha abangakhuluphali kuleyo minyaka eyisithupha. Ekupheleni kocwaningo, abahlengikazi abalala amahora amahlanu ebusuku babenethuba elingu-15% lokukhuluphala kunalabo abalala okungenani amahora ayisikhombisa ebusuku.

Nakuba zonke lezi zifundo ziwukubuka, ukuzuza kwesisindo kuye kwabonwa ezifundweni zokuqwasha zokuhlola.

Kolunye ucwaningo, abantu abadala abayishumi nesithupha bathola amahora amahlanu kuphela okulala ngobusuku obuhlanu. Ekupheleni kwalolu cwaningo, ababambiqhaza bathole isilinganiso esingu-0,82 kg. Futhi, iziyaluyalu eziningi zokulala, izinkinga ezinjengokuphelelwa umoya uma ulele, ziba zimbi nakakhulu ngenxa yokukhuluphala.

Ukuqwasha kuwumjikelezo ononya okungaba nzima ukuqhela kuwo. Ukuqwasha kubangela ukukhuluphala, futhi ukukhuluphala kubangela izinga lokulala lehle nakakhulu.

Ukuqwasha kukhulisa isifiso sokudla

Ucwaningo oluningi luye lwaphawula ukuthi abantu abangalali ngokwanele banesifiso esikhulayo sokudla. Lokhu mhlawumbe kungenxa yokuthi ukulala kungenye yamahomoni amabili abalulekile endlala. ghrelin ve i-leptin imiphumela kukho.

I-Ghrelin iyi-hormone ekhishwa esiswini ebonisa ukulamba ebuchosheni. Amazinga aphezulu ngaphambi kokudla; iphansi lapho isisu sakho singenalutho futhi ngemva kokudla.

I-Leptin iyi-hormone ekhishwa kuma-fat cells. Icindezela indlala futhi ibonise ukusutha ebuchosheni.

Uma ungalali ngokwanele, umzimba ukhipha i-ghrelin eningi kanye ne-leptin encane, okukushiya ulambile futhi ukhulisa isifiso sokudla.

Ucwaningo olwenziwa kubantu abangaphezu kwe-1000 lwathola ukuthi abantu abalala isikhathi esifushane banamazinga e-ghrelin aphezulu ngo-14.9% kanye namazinga e-leptin aphansi ngo-15.5% kunalabo abalala ngokwanele. Labo ababelala kancane babenezinkomba zesisindo somzimba eziphakeme.

Ngaphezu kwalokho, i-hormone i-cortisol iphakama uma ungalali ngokwanele. I-Cortisol iyi-hormone yokucindezeleka engandisa isifiso sokudla.

Ukulala kusiza ukwenza ukukhetha okunempilo

Ukuqwasha kushintsha indlela ubuchopho obusebenza ngayo. Lokhu kwenza kube nzima ukukhetha okunempilo futhi umelane nokudla okungenampilo.

Ukuqwasha kuthuntubeza umsebenzi engxenyeni engaphambili yobuchopho. Ilobe yangaphambili ingxenye elawula ukuthathwa kwezinqumo nokuzithiba.

Ngaphezu kwalokho, ukulala kancane kusho ukuthi izikhungo zomvuzo zobuchopho zizokhuthazwa kakhulu ukudla.

Ngakho-ke, ngemva kokulala kabi, isitsha sika-ayisikhilimu siyaneliseka futhi ukuthola kunzima ukuzilawula.

Futhi, ucwaningo luye lwathola ukuthi ukuntuleka kokulala kungandisa ukuthambekela kokudla okunama-kilojoule amaningi, ama-carbohydrate namafutha.

Ucwaningo lwamadoda ayishumi nambili lubone imiphumela yokuqwasha ekudleni. Abahlanganyeli balele amahora amane nje kuphela, ukudla kwabo kwekhalori kukhuphuke ngo-22%, futhi ukudla kwabo kwamafutha kuphindwe kabili uma kuqhathaniswa nalabo abalala amahora ayisishiyagalombili.

Ukuqwasha kukhulisa ukudla kwakho kwekhalori.

Abantu abalala kancane bavame ukudla ama-calories engeziwe. Ocwaningweni lwamadoda ayishumi nambili, lapho ababambiqhaza belele amahora amane kuphela, badle isilinganiso samakholori angama-559 ngaphezulu kunalapho belele amahora ayisishiyagalombili.

Lokhu kwanda kokuthatha ikhalori kungase kube ngenxa yokwanda kwesifiso sokudla nokukhetha ukudla.

Futhi, ezinye izifundo zokuqwasha zithole ukuthi iningi lama-calories eqile lidliwa njenge-snack yangemva kwesidlo sakusihlwa.

Ukuqwasha kungase kuthinte ikhono lokulawula osayizi bezingxenye, okuholela ekwandeni kwamakhalori okudla. Lokhu kutholwe ocwaningweni lwamadoda ayishumi nesithupha.

Abahlanganyeli bavunyelwe ukulala amahora ayisishiyagalombili noma bahlale bephapheme ubusuku bonke. Ekuseni, baqeda umsebenzi osekelwe kuyi-computer okwakudingeka bakhethe kuwo osayizi bezingxenye zokudla okuhlukahlukene.

Labo ababengalali ubusuku bonke bakhetha osayizi abakhulu bezabelo, babekhuphule indlala, futhi babe namazinga aphezulu ehomoni yendlala i-ghrelin.

Ukuqwasha kubambezela izinga lokuphumula le-metabolic

I-resting metabolic rate (RMR) yinani lama-calories umzimba uwashisa ngenkathi uphumule. Ithintwa iminyaka, isisindo, ubude, ubulili kanye nesisindo semisipha.

Ucwaningo lubonisa ukuthi ukuntuleka kokulala kunganciphisa izinga lakho lokuphumula le-metabolic. Kolunye ucwaningo, amadoda ayishumi nanhlanu agcinwe ephapheme amahora angamashumi amabili nane.

Ngemva kwalokho, i-RMR yaba ngaphansi ngo-5% kunabantu abavamile abalala ebusuku, futhi izinga labo lokugaya ngemva kokudla laliphansi ngo-20%.

Ukuqwasha nakho kucatshangwa ukuthi kubangela ukulahlekelwa kwemisipha. Imisipha ishisa amakholori amaningi lapho uphumule kunamafutha, ngakho-ke amazinga okuphumula e-metabolism ayancipha lapho imisipha ilahleka. Ukulahlekelwa ngamakhilogremu angu-10 wesisindo somzimba kungehlisa izinga lokuphumula kwe-metabolic ngamakhalori angaba yikhulu ngosuku.

Ukulala kwandisa umsebenzi womzimba

Ukuqwasha kubangela ukukhathala emini, okunciphisa isifiso sokuzivocavoca. Ngaphezu kwalokho, uzizwa ukhathele kakhulu ngesikhathi sokusebenza ngokomzimba.

Ucwaningo lwamadoda ayishumi nanhlanu luthole ukuthi inani namandla okusebenza komzimba kwehla lapho ababambiqhaza bengalali. Ikhwalithi nokulala okwanele kusiza ukuthuthukisa ukusebenza kwezemidlalo.

Kokunye ukuhlola, abadlali be-basketball basekolishi bacelwa ukuba balale amahora ayishumi ubusuku ngabunye amasonto amahlanu kuya kwayisikhombisa. Ukunyakaza kwabo kwashesha, izikhathi zabo zokusabela kanye namazinga okukhathala ehla.

Ukulala kusiza ukuvimbela ukumelana ne-insulin

Ukuqwasha kungabangela amaseli akho ukuthi amelane ne-insulin. I-insulin iyi-hormone edlulisa ushukela usuke egazini uyiswe emangqamuzaneni omzimba ukuze usetshenziswe njengamandla.

Lapho amangqamuzana engakwazi ukumelana ne-insulin, ushukela omningi uhlala egazini futhi umzimba ukhiqiza i-insulin eyengeziwe ukuze unxephezele.

I-insulin eyeqile ikwenza ulambe futhi ibangela umzimba ukuthi ugcine ama-calories amaningi njengamafutha. ukumelana ne-insulin Kuyisandulela sakho kokubili uhlobo lwesifo sikashukela sohlobo 2 kanye nokuzuza isisindo.

Kokunye ukuhlola, abantu abayishumi nanye batshelwa ukuthi balale amahora amane kuphela ngobusuku obuyisithupha. Ngemva kwalokho, amandla emizimba yabo okulawula ushukela ehle ngo-40%.

Indlela Yokuvimbela Ukuqwasha?

- Ungadli i-caffeine okungenani amahora amane ngaphambi kokulala. I-caffeine iyimbangela enkulu yokuqwasha kwabanye abantu.

- Vala omakhalekhukhwini, amakhompyutha, ithelevishini noma ezinye izinto ezikhipha ukukhanya njengoba zishukumisa ingqondo futhi akuvumeli ukulala.

– Yeka ukubhema. Njenge-caffeine, i-nicotine iyisikhuthazi esingokwemvelo futhi ikugcina uphapheme.

- Ukuphuza ngokweqile kungaphazamisa umjikelezo wokulala.

– Yidla ukudla okunempilo usuku lonke.

– Yidla ukudla okulula kusihlwa nasebusuku. Ukudla okunzima kwenza kube nzima ukulala.

– Gwema ushukela neziphuzo ezinoshukela ikakhulukazi kusihlwa.

- Yenza ukuzindla noma i-yoga.

- Yakha isimiso sokulala futhi unamathele kuso.

Ngenxa yalokho;

Kanye nokudla ngendlela efanele nokuzivocavoca, ukulala kwekhwalithi kuyisihluthulelo sokulawula isisindo nokuncipha kwesisindo. Ukuqwasha kuyishintsha kakhulu indlela umzimba osabela ngayo ekudleni.

Isimo singaba sibi kakhulu, sibe umjikelezo ononya. Uma ulala kancane, ukhuluphala, ukhuluphala, kuba nzima nokulala.

Ukuba nomkhuba wokulala onempilo kusiza umzimba ukuba ulahlekelwe isisindo ngendlela enempilo.