Leseluleko esisezindala sokuthola ubuthongo obuhle sebusuku siphumelele ukuthi sibe nokuningi ngokwezinzuzo zezempilo kunanini ngaphambili.
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.
Ngokusho kweSifo Sezinhliziyo zeBraunwald, isikhathi esichitha ukulala singenza cishe ingxenye yesithathu yokuphila kwethu!
Lokhu kunikeza umbono wokuthi ubuthongo obubaluleke kangakanani emizimbeni yethu.
Ungaqiniseka kanjani ukuthi uthole isibalo esanele sokulala? Okokuqala, kufanele wenze okubaluleke kakhulu ohlelweni lwakho lwansuku zonke. Okwesibili, ukuhlanzeka okuhle kubuthongo kubaluleke kakhulu, ikakhulukazi uma unesifo sokulala .
Ukulala Uhlanzekile
Ngokusho kwe-American Academy of Sleep Medicine, ukulala kungathuthukiswa ezimweni eziningi zokulala okungapheli ngokusebenzisa imikhuba emihle yokulala noma ukulala ubumsulwa. Imizila yansuku zonke idlala indima enkulu ekubhekeni kwekhwalithi enhle esiyitholayo, ngakho ukuqaphela lezi zinqubo ngendlela yokuhlanzeka ubuthongo kubalulekile.
Ezinye izibonelo zokuhlanzeka okuhle kokulala zihlanganisa: ukugwema i-caffeine nodakwa ngaphambi kokulala, ukulungiselela indawo yokulala eyanciphisa ukukhanya okuncane nokunciphisa ukukhanya okukhanyayo emahoreni okuholela ekulaleni, ukulala ngesikhathi esisodwa njalo ebusuku, nokusebenzisa njalo kodwa hhayi nje ngaphambi kokulala.
Uma wenza kahle ukulala ubuthongo njalo futhi ubhekene nokulala okungapheli, kubalulekile ukuhlola udokotela wakho mayelana nesimo sakho, njengoba ezinye izimo zingathinta inani kanye nekhwalithi yokulala kwakho, kanti izinketho eziningi zokwelapha zikhona, kuye ngokuthi isisekelo imbangela (s).
> Imithombo:
> St-Onge M, O'Keeffe M, Roberts AL, RoyChoudhury A, et al. Isikhathi sokulala esifushane, i-Glucose Dysregulation kanye neHormonal Regulation of Appetite Kwabesilisa nabesifazane. Ukulala. 2012; 35: 1503-10.
> Umdala CR, i-Gullion CM, i- 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.
> Bonow RO, Mann DL, Zipes DP, Libby P. Braunwald's Heart Cisease: A Bookbook of Medicine Wegazi. 9 th ed. I-Ch. 79. Elsevier: Saunders, 2012.