Isikhathi Sokudliwa Kwakho Okugcina Kungase Sihlinzekele Ekucindezelekeni Kwesifo Sebusuku, Ukuqwashisa
Uma udla kakhulu futhi unenkinga yokuwa noma ukulala, izimpawu ezibonisa ukulala , ungase uzibuze: Kuze kube nini kufanele ngilinde phakathi kokudla nokulala ukuze ngilale? Ingabe kubi ukulala ngokushesha ngemva kokudla? Kungakhathaliseki ukuthi uyisidlo samabili phakathi nobusuku noma udla ukudla okudlulile emva komkhosi omazi, funda ukuthi kufanele uhambe isikhathi esingakanani ngaphambi kokulala ngemva kokudla nokuthi yiziphi izimpawu ongase uzibonele, kubandakanya ukungalahleki nokuphuza kokuhlwa, uma ungalindi isikhathi eside ngaphambi kokulala .
Kuze kube nini ukulinda phakathi kokudla nokulala ngesikhathi sokulala
Ngokuvamile, kutuswa ukuthi ulinde amahora amabili kuya kwangu-3 phakathi kwesidlo sakho sokugcina nesikhathi sokulala. Lokhu kuvumela ukugaya kwenzeke futhi okuqukethwe kwesisu sakho ukuthuthela emathunjini akho amancane. Lokhu kungavimbela izinkinga ezinjenge-heartburn ebusuku noma ngisho nokuleleka.
Ngokuvumela lokhu kubambezeleka, lokhu kuzonciphisa amathuba okuthola izimpawu zokuphuza. Ukulala phansi kungabangela ukuba okuqukethwe kwesisu kuqhubekele ngaphakathi kwendawo, okuholela ekugubheni izinhlungu noma izimpawu ze-GERD. Lokhu kungenzeka ukuthi kwenzeke uma isisu singagcini ngokugcwele ngesikhathi sokulala.
Ukulala phansi amahora ambalwa emva kokudla kwakho kokugcina kunganciphisa ithuba lokuba nokuphazanyiswa kokulala okuholela ekwenzeni ubuthongo ngenxa yemithelela yokudla ngokwayo ebuthongweni.
Ubuhlobo obunzima phakathi kokudla nokulala
Kukhona ukudla okuqukethe izinto ezingase zithuthukise ukulala. Isibonelo, i-turkey ne-cock chops ziqukethe amazinga aphezulu e-tryptophan, into ehlanganiswa imizimba yethu ibe yi-serotonin ne- melatonin , ama-agent-inducing-agent.
Ngaphezu kwalokho, ukudla okufana ne-cherries kunamanani amancane we-melatonin. Okunye ukudla kungaduduza, njengokungilazi olufudumele lobisi, futhi lokhu kungasisiza ukuba siphumule futhi sikwazi ukulungiselela ukulala njengengxenye yokulala njalo. Utshwala endaweni yokulala ebusuku kungasenza sizizwe silele, kodwa sigqoke ngokushesha futhi singakwazi ukuhlukanisa futhi siphazamise ubuthongo.
Kungase futhi kukhulise i-apnea yokulala ngokuphumula imisipha yomoya.
Kukhona nobufakazi bokuthi isikhathi sokudla singathinta ukulala kwethu. Kungase kukhuthaze ukukhululwa kwe-insulin, okungaba nendima ekushintsheni isigqi sethu se-circadian . Ukudla kungase kube isignali sokuvuka, futhi lokhu akuyona isignali esifisayo ngaphambi kokuqala kokufunwa kokulala.
Lapho Ukudla Okudlulele Kakhulu Kunciphisa Ukulala
Ukudla eduze nesikhathi sokulala kungalimaza ukulala kwakho. Lokhu kungaba yiqiniso ikakhulukazi uma udla ngokweqile noma udla ukudla okunye okwenza ukukhwehlela inhliziyo . Ukulala phansi kungabangela izimpawu ze-reflux ezibangelwa ukuthukuthela kwesifuba esifubeni nokunambitheka okumunyu emlonyeni wakho. Abanye abantu bachaza lokhu njengokubhoboza ukudla. Ukudla okunezici ezinomsoco kanye no-acidic njenge-citrus no-utamatisi kungase kuphazamise ngokukhethekile. Utshwala, ushokoledi, ngisho ne-peppermint kungase kube kubi nakakhulu ukuguquka kwenhliziyo kanye ne-reflux.
Ngaphezu kwalokho, i-caffeine ekhofi, itiye, i-soda pop, iziphuzo zamandla, ne-chocolatele kufanele igwenywe. Ivimbela i- adenosine , ikhemikhali elenza ngokwemvelo lenze sizizwe silele, futhi uma sidliwe kakhulu eduze nokulala singabangela ukulele. Kungabuye kwandiswe isidingo sokuguqula, okungaholela ekuhlaleni okuphazamisayo kwe- nocturia . Akuwona wonke umuntu ozwela ku-caffeine, kodwa uma ukhona, cabanga ukuvimbela ukusetshenziswa kwalo kusengaphambili ngosuku (ukuyeka ukusetshenziswa phakathi nango-ntambama).
Kwamanye abantu, ukudla okulula ngaphambi kokulala kungase kungabangeli. Uma kubekezelelwe, akudingeki ukhathazeke ngokuthi ungadliwa isikhathi eside. Kunconywa ukuthi ukuhamba kancane kusetshenziswe.
Izwi elivela
Uma ngemuva kokulungisa izikhathi zakho zokudla ngaphambilini, ukuvumela ukuba amahora amabili kuya kwangu-3 adlule ngaphambi kokulala, uqhubeka nokuwa okunzima noma uhlale ulele, khuluma nochwepheshe wokulala ngezindlela zokukusiza ukuba ulale kangcono. Ngezinye izikhathi umqubu wokulala noma ukusetshenziswa kwemithi yokwelapha kungase kudingeke. Ezimweni ezingavamile, ukuhlinzwa kungase kuthuthukise amandla we-sphincter (i-ring of muscle) phakathi kwesisu nesisu.
Ngenhlanhla, ukungenelela okulula kuvamise ukuphumelela.
> Imithombo:
> "Amathiphu Okulala Okunempilo." I- National Sleep Foundation . Kugcine ukufinyeleleka: Novemba 22, 2014.
> Sato, M et al . "Indima Ye-Endocrine System EkuKondleni-Okucacile Kwama-Circadian Entrainment." Imibiko yeselula . I-Vol. 8 (2): 393-401. 24 Julayi 2014.