Uma ucabanga ngezinguquko zokuphila, ungase ucabange ngokudla okunempilo nokuzivocavoca, kodwa hhayi inani lokulala othola ngalo lonke ubusuku. Kodwa-ke, kunobunye ubufakazi obusikisela ukuthi inani le-quality shut-eye uthola ngalo ebusuku lingabangela iqhaza ekubangeni amazinga aphezulu e- lipid . Nakuba ukulala kancane kungase kube nomthelela omubi emazingeni akho e- cholesterol , ngakho-ke ungakwazi ukulala kakhulu.
Ukulala Kuthinta Kanjani Izindebe Zakho?
Nakuba zingekho izifundo eziningi eziye zahlola lokhu kuxhumano, iningi liphakamisa ukuthi ubudlelwane phakathi kokulala nokuphakama kwamazinga e-lipid kulandela ijika le-U. Okusho ukuthi ukulala isikhathi esingaphansi kwamahora ayisithupha ubuthongo ngobusuku bonke kungathinta ama-cholesterol wakho namazinga e-triglyceride ngendlela efanayo nokulala kwamahora angaphezu kwangu-8 njalo ebusuku. Leli phethini liye lahlanganiswa nezinye izimo zezempilo, ezifana nohlobo lwesifo sikashukela, uhlobo oluphakeme lwegazi, isifo senhliziyo nezinye izifo zokuphefumula.
Umphumela wokulala unayo ku-lipids uhluka kakhulu futhi kubonakala sengathi uthinta abantu besilisa ngokuhlukile. Kwezinye izifundo, akukho ukuhluka okuphawulekayo phakathi kwamaphrofayli okulala kanye ne-lipid, kanti ezinye izifundo zaveza ukuthi ukulala okuncane noma okuncane kakhulu kuphazamise i-HDL, i- LDL , kanye / noma i-triglycerides.
Kwabesifazane, ama-HDL namazinga we-triglyceride abonakala ehlushwa kakhulu isikhathi sokulala kunamadoda kwezinye izifundo.
Kwezinye zalezi zimo, i-HDL yanciphisa kuze kufike ku-6 mg / dL futhi amazinga we-triglyceride akhuliswa ngamaphesenti angaba ngu-30 mg / dL kwabesifazane abalala ngaphansi kwamahora ayisithupha noma ngaphezulu kwamahora ayisishiyagalombili. Eziningi zezifundo ezenziwe kuze kube yimanje, i-LDL ayizange ibonakale ithinteke kakhulu ngamaphethini okulala.
Imidwebo yokulala ibonakala ibe nomthelela ohlukile kumadoda.
Ucwaningo oluthile luphakamise ukuthi i-LDL yanda kufika ku-9 mg / dL emadodeni alala ngaphansi kwamahora ayisithupha. Eziningi zalezi zifundo, i-triglycerides ne-HDL i-cholesterol ayizange ibonakale ithintekile kakhulu.
Ucwaningo oluthile lwaveza ukuthi ukulala kakhulu (amahora angaphezu kuka-8) noma ukulala okuncane kakhulu kwabeka abantu engozini enkulu ye-syndrome ye-metabolic, okuyizinkomba nezimpawu ezibandakanya i-HDL eyancipha, amazinga e-triglyceride aphakanyisiwe, ukukhuluphala nokucindezela kwegazi kanye namazinga e-glucose.
Kungani Ukulala Kungathinta Izindebe Zakho?
Nakuba kubonakala sengathi kukhona ubudlelwane obuphakathi kwamazinga okulala nokuphakama okuphezulu, kunezici ezithile ezingabangela ukuba i-cholesterol ephezulu kulezi zifundo, futhi. Kwezinye zalezi zifundo, kwafunyanwa nokuthi abantu abalala kancane kancane ubusuku bonke (ngaphansi kwamahora ayisithupha) nabo babe nemikhuba emibi yokuphila, njengokubona izinga eliphezulu lokucindezeleka emisebenzini yabo, ukweqa ukudla noma ukudla okungenani kanye ngosuku , hhayi ukuzivocavoca futhi kungenzeka ukubhema - konke okungaholela ekwandeni ama-cholesterol namazinga e-triglyceride, kanye nokwandisa ingozi yokuthuthukisa isifo senhliziyo.
Ukwengeza, ukulala okunciphile kucatshangwa ukuthi kuguqulwe ama-hormone anjalo njenge-leptin ne-ghrelin, kokubili okungase kusize ukwandisa ukudla nokudla - nokukhuluphala.
Kucatshangwa ukuthi ukulala kancane kungakhuphula amazinga e-cortisol, okungabangela ukuvuvukala okubangela isifo senhliziyo.
Ukuxhuma phakathi kwamazinga aphakeme we-lipid nokulala okudlula amahora ayisishiyagalombili aziwa ngokugcwele.
Ngaphansi
Ngenkathi kutholakala ubufakazi obonisa ukuxhumana okungenzeka phakathi kwe-lipids ephakeme nokuthola ubuthongo obuningi kakhulu noma obuthakathaka kakhulu, kudingeke izifundo eziningi ukuze kutholakale isixhumanisi esiqondile. Ngenxa yokuthi amaphethini okulala abuye aveze indima ekubangela isifo senhliziyo nezinye izimo ezingapheli, ukuthola inani elifanele lokulala yingxenye ebalulekile yokulandela indlela yokuphila enempilo.
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