Ukukhubazeka kokulala kwe-Apnea, i-Restless Legs Syndrome Ukwandisa ngesisindo
Kulula ukuqaphela ukuthi ukugqithisa ngokweqile noma ukugqwala kunemiphumela emibi yezempilo, kodwa ukugqithisa ngokweqile kuthinta kanjani ukulala kwakho kanye nengozi yokulala izinkinga? Ungase umangale lapho ufunda izindlela ezingalindelekile-kusuka ekugubheni nokulala okuphazamiseka kwemilenze yokuphumula -ukuthi ikhono lakho lokuphumula lingase lihlehliswe. Funda mayelana nezixhumanisi phakathi kwesisindo nokulala nokuthi ukulala okuncane kungaholela kanjani ekuzuzeni isisindo.
Ukuqonda Izingozi Zakho Ngokusekelwe Emzimbeni Wakho Isisindo
Njengoba abantu baseMelika nabantu emhlabeni jikelele bedla amakholori amaningi futhi bahlanganyela emsebenzini omncane, inani labantu abakhuluphele ngokweqile futhi obese liqhubeka likhula. Lokhu kubeka impilo engozini ngezindlela ezicacile, okwenza kube nesifo senhliziyo, isifo sikashukela, nesifo sohlangothi. Kungase kube nemiphumela emangalisayo engase ihambelane nezinga lokukhuluphala.
Isilinganiso esivame ukusetshenziswa kakhulu ukuqondanisa isisindo nokuphakama yinkomba yomzimba womzimba (BMI). Uzama ukulinganisa amafutha omzimba wakho. Inombolo ephumayo kusiza ukuhlukanisa abantu ngokusekelwe kwesisindo:
- I-Underweight (BMI <19)
- Isisindo esivamile (BMI 19-24.9)
- Ukuqapha ngokweqile (BMI 25-29.9)
- Okukhulu (BMI 30-34.9)
- Ukuphefumula ngokweqile (BMI 35 nangaphezulu)
Nokho, akuphelelanga, futhi kungase kube nomzimba omuhle emdlalweni wabadlali noma ngokunciphisa amafutha omzimba kubantu asebekhulile abalahlekelwe isisindo somzimba. Ungakwazi ukubala i-BMI yakho usebenzisa i-calculator inthanethi.
Ngomqondo ovamile, inani lamanoni omzimba okwedlulele onalo lingase lihlobanise nezinga lakho lokufaka ingozi yokuthuthukisa izinkinga zezempilo ekubeni ngokweqile, kuhlanganise nalabo abahlobene nokulala kwakho. Amakhilogremu ambalwa ngaphezu kwesisindo sakho somzimba esingahle angase abe nomthelela omubi ebuthongweni bakho. Noma kunjalo, amakhilogremu amaningi owapakayo, imiphumela engase ibe ngaphezulu.
Uma ukhuluphele kakhulu, usengozini enkulu kakhulu yezimo ezihlukahlukene.
Ukutholakala kwesisindo kuholela ekunambeni nase-Sleep Apnea
Ezweni lokulala, ukuhlukunyezwa okuvelele kakhulu kusuka ekugqithiseni ngokweqile noma okukhuluphele kuphazanyiswa ukuphefumula okuholela ekwenzeni i-apnea nokulala. Amafutha amaningi ngokweqile atholakalayo angenelela futhi adake umzimba wakho. Kulula ukuyiqaphela uma iholela esiswini esikhulu, ubuso obugcwele, izinyathelo ezithuthukisiwe, noma izintambo ezivelele. Kodwa-ke, libuye lifihle ezindaweni esingenakuzibona ngokuqondile, kuhlanganise nendawo yethu yokuhamba emoyeni nasesihlalweni solimi. Lokhu kuqhuma, kuhlanganiswe nesisindo esinezela esivela ngaphandle njengokwanda kwentamo yentamo noma isisu sokunciphisa amapayipi, kugoqa umoya womoya futhi kubangele izinkinga.
Snoring
Uma lokhu kumnene, kuholela ekuzijabuliseni. Ukunamathela kungumfutho we-airflow ovunguzayo. Cabanga umoya wakho njengomfula. Lapho umzila womfula uhamba ngokujulile, akusikho ukuqhuma emkhathini. Ngokufanayo, ukuhamba emoyeni okucacile akusho umsindo. Kodwa-ke, lapho ukugeleza kuvinjelwe, imiphumela yezimpikiswano. Emfuleni, i-rapids kanye ne-whitewater break futhi iphazamise ubuso. Ngendlela yakho yokuhamba emoyeni, ukuphazamiseka kokungena kwe-air kuba mnandi futhi kubangele ukuhlehlisa. Lokhu kungase kwenzeke uma uvinjelwe endleleni efana namathoni aphakanyisiwe noma ama-adenoids, i- septum ephukile ekhaleni, umhlathi omncane ophansi (okuthiwa i- retrognathia ), noma ulimi olubanzi (olubizwa nge-macroglossia).
Izingane zithinteka kakhulu ukuba nezinkinga ezivela kumathani amancane.
I-apnea yokulala
Njengoba umoya womoya ugcwele kakhulu futhi uzimisele ukuwa, ukugeleza komoya kungaqedwa ngokuphelele. Lokhu kuzoholela ekuphumeni kokuphefumula okuthiwa i-apnea. Lokhu kuvela egameni lesiGreki elisho ukuthi "ngaphandle kokuphefumula." Uma kunesisindo esincane, ukuvimbela okuyingxenye kungase kwenzeke futhi lokhu kubizwa ngokuthi i-hypopnea. Abantu ababhekene nokuhlolwa kokulala ukuhlaziya ukuphefumula kwabo ebusuku, bangaba nalezi zenzakalo ezifingqiwe njenge- apnea-hypopnea index (AHI) .
Izinkinga ezihlobene ne-apnea yokulala ziqinisiwe. Kukhona izimpawu zokukhathazeka ezifana nokulala ngokweqile kwansuku zonke nezinkinga zokuhlushwa, ukukhumbula, nokuzizwa.
Kukhona nemiphumela emibi kakhulu. Kungase kwandise ngokwengeziwe ingozi yokuhluleka kwenhliziyo, isifo somfutho wegazi, nesifo sikashukela. I-apnea yokulala ihambisana neengozi ephakeme yokushaywa isifo nokufa okungazelelwe. Izingane zibhekana nemiphumela yazo siqu, kuhlanganise nemiphumela ekukhuleni nasekuthuthukisweni.
Hypoventilation
Ezimweni ezimbi kunazo zonke, ubunzima bokuphefumula ebusuku kungabangela izinkinga zokugcina i-carbon dioxide kuze kube usuku. I-carbon dioxide ivame ukuvuthwa uma siphefumula ngokwanele. Kwezinye abantu abakhulu kakhulu, lokhu kuhlaseleka kakhulu ngesikhathi sokulala kangangokuthi akunakwenzeka ukubamba ngesikhathi sokuvuka. Lokhu kwaziwa ngokuthi i- obesity hypoventilation syndrome . Ukwandisa ingozi yokucindezeleka okukhulu kwenhliziyo kanye nokufa.
Izinduna ezingenasiphelo ezixhunywe ukukhuluphala
Ngaphandle kwemimoya yokuphefumula, isisindo singaba neminye impikiswano ebuthongweni. Imilenze yezinyawo ezingapheli zibhekene nokungahambi kahle emilenzeni kusihlwa ngesifiso sokuhamba ukuze kukhululeke uphawu. Kunezimbangela eziningi ezingabangela ukuphumula kwemilenze , kusukela ekunakekeni kwensimbi ukuya ekukhulelweni. Esinye sezimbangela ezibonakalayo eziye zahlotshaniswa nengozi ekhuphuka yemilenze engenalutho ukukhuluphala. Olunye ucwaningo lubonisa ukuthi isithunywa samakhemikhali ebuchosheni okuthiwa i-dopamine singabandakanyeka. Akuqondi kahle ukuthi yini engachaza lobu buhlobo, noma kunjalo.
Kuye kwaphawula ukuthi abantu abanezinkinga zemilenze ezingenalutho bavame ukuvuka bese bethatha ukulunywa ukuze badle ngesikhathi sokuqala kobusuku. Lokhu kubonakala kuhlinzeka ukukhululeka ezinkampanini ezithinta imilenze yazo. Kungakhathaliseki ukuthi lezi khalori ezengeziwe zifaka isandla ekukhulupheni futhi ubuhlobo balobu buhlobo abuqiniseki.
Ukulala Okubi Kungase Kungenze Isisindo Sithole, Ukukhuluphala Kwamafutha
Ekugcineni, kubonakala sengathi kukhona ubudlelwane phakathi kokulala nokukhuluphala. Akukhona nje kuphela ukuthi ukukhuluphala ngokweqile noma ukugqithisa kunomthelela omubi ukulala kwakho ngokusebenzisa i-apnea yokulala ne-syndrome yokuphumula, kodwa izinkinga ezithile zokulala zingabangela ukukhuluphala.
Ukuziphatha okungavamile kokulala, noma i- parasomnias , kungavamile ukuba nendima. Esinye isimo esinjalo sibizwa ngokuthi ukugula okuhlobene nokulala (SRED) . Kulesi sifo, umuntu othintekayo uyadla ngokuphindaphindiwe nangokuzibandakanya ngesikhathi sokulala. Ukudla okudliwe kungase kungavamile, kunama-kilojoule, noma kungenakulungiswa (njengezizathu zekhofi noma i-kitty litter). Abantu abaningi abathintekayo nge-SRED bavame ukubona ukuhlupheka kwabo ngokuthola ukudla okulahlekile noma ikhishi elinobuhlungu ekuseni-kungakhulumi iqiniso elibukeka sengathi abavele bengabonakali ukuthi banciphise isisindo.
Umnikelo ovamile kakhulu wokuthola isisindo kungaba yinto esingahle siyibone ngayo: ukulahlwa kokulala . Ucwaningo lubonisa ukuthi ukulala ngokwanele kungabangela ushintsho lwe-hormonal oluphazamisa umzimba. Indlela umzimba wethu olawula ngayo ukusetshenziswa nokugcinwa kwamanoni kungase kuphazamiseke. Ngaphezu kwalokho, ukuphazamisa ubuthongo kungabangela ukuvimbela i-insulin kanye nengozi enkulu yesifo sikashukela. Ngakho-ke, ukungatholi amahora okwanele okulala ukuze uhlangabezane nezidingo zokulala ezidingekayo , noma ukuthola ukulala kwekhwalithi empofu, kungase kube nzima ukuzuza inzuzo.
Izwi elivela
Ngamafuphi, kukhona ubudlelwane obucacile phakathi kokuqhathanisa nokugqwala futhi ubunzima bokulala. Isimo esivela kakhulu esiphumelele singase sibe yi-apnea yokulala nemiphumela ehlukahlukene ebalulekile. Kungase kube khona ingozi eyengeziwe yokukhathazeka okungalindelekile, njengemilenze yokuphumula yemilenze. Njengomthetho jikelele, ukulahlekelwa ngamaphesenti angu-10 esisindo somzimba wakho kunganciphisa ezinye zalezi zinkinga.
Ngaphezu kwalokho, kubonakala sengathi kukhona ubudlelwane obuphakathi kokulala okuphazamisekile kanye nobungozi bokukhuluphala, ikakhulukazi isenzakalo esivamile sokulahla ubuthongo. Ubuhlobo obuyinkimbinkimbi kufanele uqaphele njengoba imiphumela yokungalali kahle nokukhuluphala ndawonye kungaphazamisa impilo yakho.
Imithombo:
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UTaheri, S. "Ukulala nokugaya umzimba: Ukuletha izingcezu ze-jigsaw ndawonye." Ukubuyekezwa kwemithi yokulala 2007; 11: 159-162.
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