Izibonakaliso Ungaba Ngengozini Yokukhuluphala

1 -

Uthola okungaphansi kwamahora angu-7 okulala ubusuku bonke

Ngaphezu kokuvimbela isifo senhliziyo, ukushaywa yisifo, ukucindezeleka nezinye izinkinga, ukuthola inani elifanele eliphezulu lokulala ubusuku bonke kungavimbela ukuzuza kwesisindo nokukhuluphala . Iyini inani elifanele? Ucwaningo oluningi lubonise ukuthi amahora ayisikhombisa kuya kwangu-9 okulala okungaphazanyiswa ubusuku bonke kudingeke ukuba uzuze izinzuzo zezempilo zokulala okuhle , kubandakanya lezo ezihlobene nokuvimbela ukukhuluphala .

Kwenzekani uma silala? Umzimba uthola ithuba lokulungisa futhi ubuyisele. Uma ingenayo isikhathi esanele sokwenza lokhu esikhathini eside (esingapheliyo), khona-ke ama-hormone okucindezeleka nezinye izici zokuvuvukala zikhishwa, njengoba umzimba uqala ukusabela njengokungathi ungaphansi kokucindezeleka okungapheliyo (okungukuthi, ngaphandle kokulala ngokwanele, kuyinto).

Omunye wabadlali abakhulu ngokwemibhoshongo yokucindezeleka i-cortisol, ekhishwa ekuphenduleni ukucindezeleka okungapheli.

Phakathi kwamanye amathonya alo emzimbeni, i-cortisol ibangela ukuthi i-glucose (ushukela) ikhishwe egazini ukuze ibe lula ukuthola ukondla. Njengempendulo yokuziphendukela kwemvelo ekucindezelekeni okungapheli, kungenzeka ukuthi lokhu kusebenza kahle, okwenza umuntu acindezeleke ukuphendula ngamandla amaningi obuchopho. Kodwa-ke, ezweni lamanje, umphumela ongathandeki osebenzayo wezenzo ze-cortisol kuwumkhuba wokuzuza isisindo (kunengqondo ukuthi okhokho bethu bazodinga ukugcina noma ukubamba isisindo uma becindezelekile ngempela emvelweni onzima). Lokho kuzuza kwesisindo, ngokuhamba kwesikhathi, kungashintsha ekukhulupheni.

Ngempela, izifundo zibonise ukuthi ukulala ngokwanele kungabangela ukudla ngokweqile. Futhi kulabo abazama ukunciphisa umzimba, ukulala ngokwanele (futhi, okungenani amahora ayisikhombisa ebusuku) kwandisa amathuba okuphumelela ngokulahlekelwa isisindo.

Okuningi

2 -

Ulungiselela Isidlo Ekhaya Esingaphansi Kwama-7 Ngeviki

Sisazi ukuthi thina njengesizwe sidla kakhulu futhi kaningi kakhulu, futhi ukusetshenziswa kokudla okusheshayo, ikakhulukazi, kuye kwaxhunyaniswa nesifo sofuba. Manje abacwaningi bathola izinzuzo ezengeziwe zokudla ekhaya.

Ucwaningo olwethulwe emhlanganweni we-2015 American Heart Association e-Orlando wathola ukuthi bobabili abesifazane nabesilisa abapheka ukudla ekhaya babengenasipiliyoni sokwenza isisindo.

Babencane kakhulu amathuba okuthuthukisa isifo sikashukela sohlobo lwe-2 .

Ngokucacile, abacwaningi, kuhlanganise nomlobi ohola uGeng Zong, PhD, osesicwaningweni nabo eHarvard TH Chan School of Health Public eBoston, bathole ukuthi abantu abadla isilinganiso sesidlo sezinsuku ezingu-11 kuya kwezingu-14 nama-dinners okwakulungiswa ekhaya ngesonto ngalinye babe ne-13% ingozi ephansi yokuthuthukisa ukukhuluphala ngokweqile kanye nohlobo lwe-2 lwesifo sikashukela uma kuqhathaniswa nalabo abadla isidlo ezinyangeni eziyisithupha ezilungiselelwe ekhaya kanye nama-dinners.

Ezinye izifundo ziye zaxhuma ukudla kwasekhaya, ikakhulukazi ukusetshenziswa kokudla okusheshayo, ukukhuluphala ngokweqile nokukhuluphala ezinganeni nakubantu abadala .

Okuningi

3 -

Udla ukudla okuseNingizimu-style

I-American South, njengendawo yesifundazwe, iphindze iphindwe itholakale ukuthi inezinga eliphezulu kakhulu lokukhuluphala nesifo sikashukela, kokubili okuyizinto eziyingozi ngenxa yesifo nesifo senhliziyo.

Ngaphandle kwezinkinga ngokuphila okudabukisayo nokuzithemba okuncane ezindaweni zasemadolobheni nasezindaweni zasemakhaya eNingizimu, ukudla kweSouth-Southern kunomsebenzi omkhulu ngokuphathelene nesihloko esithi "Stroke Belt", futhi.

Abacwaningi abaqoqa idatha evela kwabathintekayo abadala abangaphezu kuka-17 000 bathola ukuthi labo ababengabathengi ababizwa ngokuthi "iphethini yaseNingizimu, ebonakala ngamafutha athile, ukudla okuthosiwe, amaqanda, isitho nenyama esetshenzisiwe, kanye neziphuzo ezinomsoco " ingozi enkulu yesifo senhliziyo-kuhlanganise nokuhlasela kwenhliziyo nokushaywa isifo.

Empeleni, ngokuphawulekayo, labo abadla ngokuyinhloko ukudla okuseNingizimu babenengozi enkulu yezifo zenhliziyo kunabo abadla ukudla okusheshayo okufana ne-pizza kanye ne-Chinese ekuphumeni noma abahlala ikakhulukazi ekudleni okuphezulu ushukela.

Lokhu kusho ukuthi ukudla ukudla okuthosiwe ngokuyinhloko, njengoba kuvamile eNingizimu-cabanga inkukhu ethosiwe, okra ethosiwe, utamatisi othosiwe ohlaza, ama-pickle othosiwe; ngokuyisisekelo, okuthosiwe konke-kuzothatha umthamo wakho ngokushesha futhi kaningi kunanoma yisiphi esinye isitayela sokudla, kanye nokubangela ukuzuza okukhulu kwesisindo.

Okuningi

4 -

Uyahamba Ukusebenza Ngemoto Nsuku Zonke

Kanti esinye isici sitholakale sihlotshaniswa nokukhuluphala ngokweqile nokukhuluphala , futhi kuhlobene nokuphila okudlulayo : indlela yokuhamba.

Esinye isifundo esibheke esimweni sokuzivocavoca esizimele (esimiswe njengezokuthutha ezizimele, ezokuthutha zomphakathi, nezokuthutha okusebenzayo) kubantu abahlala kuka-15 000 base-United Kingdom, labo abahamba emisebenzini basebenzisa izindlela zokusebenza ezisebenzayo nezesidlangalaleni babene-mass body inkomba (BMI) kunalabo abasebenzisa izithuthi zangasese.

(Ukuthutha kwangasese kungabandakanya ukushayela imoto yakho kanye nokuhlanganisa imoto, isibonelo.)

Akukhona nje kuphela labo abahamba noma bahamba ngebhayisikili yonke noma ingxenye yendlela yokusebenza - njengoba umuntu angenza ngokudingekile lapho usebenzisa ukuhamba komphakathi - abe nama-BMI aphansi, kodwa futhi anezimpesenti eziphansi zamafutha omzimba uma kuqhathaniswa nalabo abaqala ukusebenza besebenzisa izimoto zabo zangasese. Bobabili abesilisa nabesifazane bathola ukuthi bathole izinzuzo zendlela yokuhamba yokusebenza.

Okuningi

5 -

Abazali Bakho Bakhuluphele

Ngenkathi ezinye izinto ezine engozini ezingezansi zingezindlela zokuphila ezingahle zishintshwe, lokhu akuphephile, futhi kufanele nje uziqaphele ngokwengeziwe ngengozi yakho kanye nemikhuba yakho yansuku zonke engaphansi kokulawula kwakho.

Iningi lezakhi zofuzo ezihlobene nokukhuluphala manje selitholiwe, nabanye beza. Ngokwesibonelo, ososayensi bathole ukuthi isakhi sofuzo se-FTO singenza umkhuba wokudla nokudla ngokweqile ebusheni .

Ubukhulu besitholakale buzuzwe njengefa ezintweni ezithile. Njengoba "Iziphakamiso zeKomidi lezobuchwepheshe ngokuphathelene nokuvimbela, ukuhlolwa nokuphathwa kwezingane ezingaphezu kwesisindo nokukhuluphala" sekuye kwaphawula: "Izifundo ze-Twin ziye zabonisa ngokucacile ukuthi izingozi zofuzo zikhona." Ezinye izifundo zithole ukuthi ubukhulu bokukhuluphala komzali kungabalulekile, futhi babonise isixhumanisi phakathi kokukhuluphala okukhululekile kubazali nokukhuluphala okulandelayo ezinganeni zabo; Ngamanye amazwi, izingane zabazali abakhuluphele ngokweqile zisengozini enkulu yokuzidla ngokweqile.

_Imithombo

_{St-Onge M, O'Keeffe M, Roberts AL, RoyChoudhury A, et al. Ukulala isikhathi esifushane, ukusabalalisa i-glucose nokulawulwa kwe-hormone yokudla kwamadoda nabesifazane. Ukulala. 2012; 35: 1503-10.}

_{Umdala CR, Gullion CM, Funk KL, DeBar LL, et al. Umthelela wokulala, isikrini, ukucindezeleka nokucindezeleka ekuguquleni isisindo kwisigaba esijulile sokulahlekelwa isisindo sifundo se-LIFE. I-International Journal of Obesity. 2012; 36: 86-92.}

_{I-Vikraman S, i-Fryar CD, i-Ogden CL. Ukudla kwama-Caloric ngokudla okusheshayo phakathi kwezingane nentsha e-United States, 2011 - 2012. I-NCHS Data Brief No. 213, September 2015. Itholakala ku-intanethi ku- http://www.cdc.gov/nchs/data/databriefs/db213.htm ngoSeptemba 25, 2015.}

_{Ogden CL, uCarroll MD, Kit BK, i-FM KM. Ukukhula komntwana nokukhuluphala komuntu omdala e-United States, 2011 - 2012. JAMA. 2014; 311 (8): 806-814.}

_{I-American Heart Association Scientific Sessions 2015 News Daily . I-TriStar Publishing, Inc. Ngo-Novemba 9, 2015.}

_{Shikany JM, Safford MM, Newby PK, et al. Iphethini yokudla yaseNingizimu lihlotshaniswa nenengozi yesifo senhliziyo esiyingozi ngezizathu zokuhlukana kwezwe kanye nobuhlanga ekufundeni kwesifo (ISIFUNDO). Ukujikeleza. 2015 Aug 10. [I-Epub ngaphambi kokuphrinta]}

_{Amasevisi Okulawula Nokuvimbela Izifo. Ukukhula kokukhuluphala okubikwa kwabantu abadala base-US ngombuso nensimu, i-BRFSS, 2013. Itholakale ku-intanethi ku-http: //www.cdc.gov/obesity/data/prevalence-maps.html ngo-Agasti 14, 2015.}

_{I-Flint E, i-Cummins S, i-Sacker A. Izinhlangano phakathi kokuhamba okusebenzayo, amafutha omzimba, nesikhombiso somzimba womzimba: isuselwa kubantu, isifundo se-cross sectional e-United Kingdom. BMJ 2014; 349: g4887.}

_{Micali N, Field AE, uMgcinimafa JL, Evans DM. Ingabe izakhi zofuzo ezithinta ukukhuluphala ezihlobene nokudla ngokweqile ezinganeni? Ukukhuluphala (i-Silver Spring) ngo-2015; 23: 1729-36.}

_{I-Barlow SE, et al. Izincomo zekomidi lezobuchwepheshe mayelana nokuvimbela, ukuhlolwa, kanye nokwelashwa kwengane nokukhulelwa ngokweqile kanye nokukhuluphala: umbiko wokufinyeleleka. I-Pediatrics 2007; 120: S164-S192.}

Okuningi