Izibonakaliso Unokuba Usemngciphekweni wobukhulu

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Unokufumana ngaphantsi kweeyure ezili-7 zokulala ubusuku bonke

Ukongezelela ukukhusela isifo senhliziyo, ukuphazamiseka, ukuxinezeleka, kunye nezinye izifo, ukufumana umlinganiselo ofanelekileyo wobuthongo obuphezulu ubusuku bonke kunokuthintela ukuzuza ubunzima kunye nokukhuluphala . Yimalini efanelekileyo? Uninzi lwezifundo zibonise ukuba iiyure ezisixhenxe ukuya kweyesi-9 zokulala okungaphazamisekiyo ngobusuku bonke zifuneka ukuba zivune iingeniso zezempilo zobuthongo obuhle , kubandakanye nezo zinto ezinxulumene nokuthintela ukukhuluphala .

Kwenzeka ntoni xa silala? Umzimba ufumana ithuba lokulungisa nokuzibuyisela. Ukuba ayinayo ixesha elaneleyo lokukwenza oku kwixesha elide (ixesha elingapheliyo), ke ii-hormone zoxinzelelo kunye nezinye izinto ezivuthayo zikhutshwe, njengoko umzimba uqala ukusabela ngokungathi unengcinezelo engapheliyo (leyo, ngaphandle kokulala ngokwaneleyo, i).

Omnye wabadlali abaphambili ngokwemodemoni yokuxinwa yi-cortisol, ekhutshwa ngokuphendula ukunyamezela okungapheliyo.

Phakathi kwezinye iimpembelelo zayo kumzimba, i-cortisol ibangela i-glucose (iswekile) ukuba ikhutshwe kwigazi ukuze ifumaneke ngokulula ukunyusa ingqondo. Njengempendulo yokuziphendukela kwemvelo ekuxinezelekeni okungapheliyo, oku kusebenze kakuhle, okwenza umntu uxinzeleleke ukuphendula ngamandla angaphezulu kwengqondo. Nangona kunjalo, kwihlabathi lanamhlanje, umphumo ongathandekiyo wezenzo ze-cortisol ukutyekela ukufumana ubunzima (kunengqiqo yokuba ookhokho bethu babeya kufuna ukugcina okanye ukubambelela kwisisindo ukuba ngaba bexinzelelekile kwimeko engqongileyo). Ukuzuza ubunzima, ngokuhamba kwexesha, kunokuguqulela ekunyanyeni.

Enyanisweni, uphando lubonise ukuba ukungabikho kokulala ngokwaneleyo kunokubangela ukutya ngokutya. Kwaye abo bazama ukunciphisa umzimba, ukulala ngokwaneleyo (kwakhona, ubuncinane iiyure ezisixhenxe ngelobusuku) kwandisa ithuba lokuphumelela ngokulahleka kwesisindo.

Kaninzi

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Ulungiselela isidlo sasekhaya esingaphantsi kwee-7 ngeveki

Sisazi ukuba thina njengesizwe sidla kakhulu kwaye kaninzi, kwaye ukusetyenziswa kokutya okukhawulezayo, ngokukodwa, kuye kwaxhunyaniswa nengqungquthela yobuthakathaka. Ngoku abaphandi bafumanisa iingenelo zokutya ekhaya.

Uphononongo olwenziwe kwintlanganiso ye-American American Heart Association e-Orlando yafumanisa ukuba bobabini abasetyhini kunye nabesilisa abalungiselela ukutya ekhaya babengenakunciphisa ubunzima.

Kwakungenakwenzeka ukuba banokuphuhlisa i- Type 2 yeswekile .

Ngokukodwa, abaphandi, kuquka umlobi okhokelayo uGeng Zong, PhD, ophando kunye nabo kwiHarvard TH Chan School of Health Public eBoston, bafumanisa ukuba abantu abadla ukutya abaphakathi kwe-11 ukuya kwe-14 isidlo kunye neendlovu ezilungiselelwe ekhaya ngeveki nganye babe ne-13% Umngcipheko omncinci wokuphuhlisa ukugqithisa kunye nohlobo lwe-2 lwesifo sikashukela xa kuthelekiswa nalabo badla i-zero ukuya ezintandathu zenyanga ezilungiselelwe ikhaya kunye nezidlo.

Ezinye izifundo zidibanise ukutya kude nekhaya, ingakumbi ukusetyenziswa kokutya okukhawuleza, ukugqithisa ngokweqile kunye nokunyamezela kubantwana kunye nabantu abadala .

Kaninzi

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Udla isidlo seSouth-Style

I-American South, njengommandla jikelele, iphindwe iphinda ifunyanwe ngokuphindaphindiweyo ukuba inezinga eliphezulu kakhulu lokukhuluphala kunye nesifo sikashukela, zombini ezo zinto zibeka ingozi kwi-stroke kunye nesifo senhliziyo.

Ukongezelela kwimibandela yokuphila ngokudlulayo kunye nokungahambi kakuhle kwiindawo ezisemadolophini nakwiindawo ezisemaphandleni eMzantsi, ukutya okuseMzantsi kunokwenza okuninzi kunye nesihloko esithi "Stroke Belt".

Abaphandi abaqokelela idatha abavela kwinxaxheba yabantu abadala abangaphezu kwe-17 000 bafumene ukuba abo babebathengi abaphezulu bezinto ezazibizwa ngokuba "umzekelo waseMzantsi, obonakaliswe ngamafutha athengisiweyo, ukutya okuthosiweyo, amaqanda, isilwanyana kunye nokusetyenziswa kwezilwanyana, kunye nesiselo esiphucukileyo " Umngcipheko ophezulu wesifo senhliziyo-kuquka ukuhlaselwa kwentliziyo kunye nesifo.

Enyanisweni, ngokugqithiseleyo, abo babedla ngokuyinqobo ukutya okuseMzantsi babenomngcipheko ophezulu wesifo senhliziyo kunabo babedla ngokutya okukhawulezileyo njengokwenza i-pizza kunye neTshayina okanye ababenokudla ngokutya kweeshukela eziphezulu.

Oku kuthetha ukuba ukutya ukutya okuthosiweyo, njengokuqhelekileyo kwi-South-cinga inkukhu ethosiweyo, i-okra ethosiweyo, i-tomato eluhlaza okotyusiweyo, ama-pickle aphekiweyo; ngokukodwa, othosiweyo yonke into-iya kuthatha i-ticker yakho ngokukhawuleza kwaye ngokuphindaphindiweyo kunokuba yintoni na enye indlela yokutya, kunye nokudala ukufumana ubunzima obukhulu.

Kaninzi

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Unyanzela Ukusebenza Ngemoto Yonke Imini

Kanti enye into efunyenwe ukuba ihambelana nokugqithisa ngokweqile kunye nokukhuluphala , kwaye ihambelana nendlela yokuphila yokuhlala : indlela yokuthutha.

Kweso sifundo esithile esakhangela kwi-self-reporting report (ekwahlulelweyo njengezothutho lwabucala, izithuthi zikawonkewonke kunye nokuthutha okusebenzayo) kwiindawo ezingaphezu kwe-15,000 abahlali baseUnited Kingdom, abo bahamba ukuya emsebenzini basebenzisa iindlela zokusebenza kunye noluntu zothutho bekunzima kakhulu I-index (BMI) kunabo abasebenzisa izithuthi zangasese.

(Uthutho lwangasese luquka ukuqhuba imoto yakho kunye nokudibanisa imoto, umzekelo.)

Abazange bahambe kuphela okanye bahamba ngebhayisikili okanye yonke inxalenye yendlela yokusebenza - njengokuba kunokwenziwa ngokubaluleka xa besetyenziselwa ukuthutha abantu - banama-BMI aphantsi, kodwa babe neepesente ezantsi zeoli eziqhathaniswa nabaye baqalisa ukusebenza usebenzisa iimoto zabo zangasese. Bobabini nababhinqa bafunyaniswa ukuvuna iinzuzo zeendlela zokuhamba.

Kaninzi

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Abazali Bakho Banobukhulu

Nangona ezinye izinto ezine engozini zingentla zizinto zokuphila ezingatshintshwayo, lo ungaphumi kolawulo lwakho, kwaye kufuneka uyenze uqaphele ngakumbi ngomngcipheko wakho kunye nemikhuba yakho yemihla ngemihla ephantsi kolawulo lwakho.

Ininzi yezinto eziphathekayo zokuzalisa ukugqithisa ngoku sele ifunyenwe, kunye nabanye beza. Ngokomzekelo, izazinzulu ziye zafumanisa ukuba i-FTO ifufti inokukwenza ukutyekela ukutya kunye nokuphuhliswa kokukhuluphala kwintsholongwane .

Ukuthotywa komzimba kuye kwafunyanwa ukuba izuzwe kwiintsapho ezithile. Njengoko iKomidi leNkqonkqo yeNgcebiso malunga noKhuselo, ukuVavanywa kunye nokuPhathwa kwaBantwana kunye nabantwana abancinci kunye nokunyaniseka "kuye kwaphawula:" Izifundo ze-Twin zibonakalisile ngokucacileyo umngcipheko wezofuzo. "Ezinye iziphumo ziye zafumanisa ukuba ubukhulu bokuba ukukhuluphala komzali kubalulekile, kwaye ubonise ukudibanisa phakathi kokukhuluphala ngokweqile kubazali kunye nokunyanya kuninzi kubantwana babo; Ngamanye amagama, abantwana abazali abanesifo esibi kakhulu banomngcipheko ophezulu wokuba bakhuluphele.

_Imithombo

_{St-Onge M, O'Keeffe M, uRoberts AL, RoyChoudhury A, et al. Ubusuku obufutshane bokulala, i-glucose dysregulation kunye nokulawulwa kwemimori yesondlo kwindoda nabasetyhini. Ukulala. 2012: 35: 1503-10.}

_{Umdala CR, iGullion CM, Funk KL, DeBar LL, et al. Impembelelo yokulala, ixesha leskrini, ukudandatheka kunye noxinzelelo ekuguquleni isisindo kwisigaba esinzima sokulahlekelwa kwesisindo sophando lwe-LIFE. I-International Journal ye-Obesity. 2012; 36: 86-92.}

_{Vikraman S, i-Fryar CD, i-Ogden CL. Ukudla kwekharori ngokutya okukhawulezayo phakathi kwabantwana kunye nentsha e-United States, ngo-2011-2012. I-NCHS Data Brief No. 213, Septemba 2015. Kufumaneka kwi-intanethi kwi-http: //www.cdc.gov/nchs/data/databriefs/db213.htm ngoSeptemba 25, 2015.}

_{Ogden CL, uCarroll MD, Kit BK, i-KM engekho mthethweni. Ubuninzi bokuba ngumntwana kunye nokukhuluphala komntu omdala eMelika, ngo-2011 - 2012. I-JAMA. 2014; 311 (8): 806-814.}

_{I-American Heart Association yeScientific Sessions 2015 Iindaba zeSuku zonke . TriStar Publishing, Inc. NgoNovemba 9, 2015.}

_{Shikany JM, Safford MM, Newby PK, et al. Iprojekthi yokutya yaseMzantsi inxulumene neengozi zesifo senhliziyo esisisigxina kwizizathu zokungafani kwendawo kunye nokuhlukana ngokobuhlanga ekufundeni (ISIFUNDO). Ukuhamba. 2015 Aug 10. [Epub phambi kokuprinta]}

_{Amacandelo okuLawula nokuKhuselwa kwezifo. Ubuninzi bokuzixhalabisa phakathi kwabantu abadala base-US ngurhulumente nensimu, i-BRFSS, ngo-2013. Ukufumaneka kwi-Intanethi kwi-http: //www.cdc.gov/obesity/data/prevalence-maps.html ngo-Agasti 14, 2015.}

_{I-Flint E, i-Cummins S, i-Sacker A. Iintlangano phakathi kokuhamba okusebenzayo, i-fat fat, kunye ne-index mass mass: i-population based based, i-United Kingdom. BMJ 2014; 349: g4887.}

_{Micali N, I-Field AE, i-JL ye-Treasury, i-Evans DM. Ingaba ubunzima bezilwanyana ezinobungozi obudityaniswe nokutya okudliwayo kwintsholongwane? Ubukhulu (iSicurity Spring) 2015; 23: 1729-36.}

_{Barlow SE, et al. Iingcomo zekomiti zengcebiso malunga nokuthintela, ukuvavanya, kunye nokunyanga kwengane kunye nentsha yokugqithisa nokugqithisa: ingxelo yesishwankathelo. Iingcali ze-2007; 120: S164-S192.}

Kaninzi