Unokuzibuza, ingabikho i-vitamin engenakunobangela ubundlobongela? Kuye kwaphakanyiswa into enjalo ngamanye amayeza . Kuthiwa enye yezifo eziqhelekileyo zokulala, ukulala , kungase kubangelwe nge-vitamin D, i-B12 kunye nentsimbi. Ngaba kunzima ukuwa okanye uhlale ulele kudibaniswe kwenye yeivithamini onokusilela?
Ngaba ukuthatha amavithamini kunokunceda ukuphucula ukulala? Khangela ubudlelwane obunokuba nobungqingili, imilenze yokuphunga imilenze, kunye ne-apnea yokulala kunye nokuba unokuzuza ngokuthatha izongezo ezongezelelweyo ze-vitamin.
Iingakanani iiVithamini ezinokuthi zithinte ukulala kwaye zenze i-Insomnia
Nangona i-vitamin isweleko ingabangela iintlungu ezihlukahlukeneyo ze-neurological, akusona imbangela yokulala. Enyanisweni, uphando lubonisa ukuba kukho ukulungiswa phakathi kwabo bathabatha iivithamini nokulala. Akucaci ukuba iivithamini zibuhlungu ngakumbi, okanye ukuba abantu abalalayo bafuna uncedo lweevithamini ezahlukeneyo.
Ubunzima beVithamini D buqhelekileyo kwaye bubekwe bubungqina beentlobo ezahlukeneyo zokuphazamiseka. Ulusu luyakwazi ukuvelisa i-vitamin D kunye nokukhanya kwelanga elaneleyo. Kuye kwaye kwaxutywa ekubuthongweni okubi. Inxaxheba ekusileleka nokulala kwe-apnea akuchazwa kakuhle. Akunakwenzeka ukuba ukuguqulwa kwe-vithamini kuya kunceda okanye ukuphazamiseka njengendima kukungathandabuzeki.
Ukukhubazeka kwetsimbi kubonakala kubantu abanemilenze yokuphumla imilenze . Iimvakalelo ezingenakuthuthuka emilenzeni xa ulala ebusuku zikhutshwe ngokunyakaza zingenza kube nzima ukulala. Kungaba nzima ukubuyela emva kokulala emva kokuvuswa ebusuku. Ngako oko, kunokungabikho ngokuchanekileyo ukufaka isandla sokungazinzi nokuphucula ukutshintshwa.
Akukho bubungqina bokuba ezinye iintlupheko zevithamini zonakalisa ukulala. Okubaluleke kakhulu, ukuguqulwa kwe-vithamine kunokusinokuba nomthelela omncinci ekuphuculeni ubuthongo, ngokubhekiselele kokungabaluleki nawuphi na umbutho onobuthakathaka.
Unyango oluthile lonyango lungabandakanya iziNcediso ezingavumelekanga
Ezinye zezi zonyango zonyango zicebisa iindlela ezahlukeneyo zokungazinzi, kuquka ukusetyenziswa kokutya okunothambileyo kunye ne "isipuni sesosi nobisi." Nangona udla ukutya okunokulinganisela kubalulekile, kwaye ubusi nobisi bunokududuza kwaye bumnandi, akunakwenzeka ukuba i-vitamin supplementation iya kunyanga imeko yokulala. Ekuhloliseni uncwadi lwezonyango, akukho bungqina bobunzululwazi obuxhasa le mabango.
Kukho ezinye iinqununu ezinokunceda ukunqanda ukulala, ezifana nokunciphisa uxinzelelo, ukwenza umsebenzi wemizimba ngemihla, nokudala indawo efanelekileyo yokulala. Ezi ziyinxalenye yezikhokelo zokulala zokulala kwaye zinokuphucula ubuthongo njengenxalenye yokuguqulwa kokuziphatha. Kwalabo abanesifo esingapheliyo nokuqhubekayo, ukunyangwa okuxhomekeke kukho ubungqina njengokwelapha ukuziphatha kokungazinzi (CBTI) ziyafumaneka kwaye kufuneka zifunwe kwizonyango ezihloniphekileyo.
Eyona nto: Ngelishwa, "i-vitamin-lack of sleepiness" isifo esaziwayo kunye nokusetyenziswa kwe-vitamin supplementation ukuphilisa ukungazinzi okungekho nje inkunkuma yevithamini.
> Umthombo:
> Lichstein KL, et al . "IiVithamini nokulala: Isifundo esicacisayo." Ukulala . 2008 Jan; 9 (1): 27-32.