Isikhathi Sokutya Sokugqibela Singaba negalelo kwiNtshonalanga yokuPhepha, ukulala
Ukuba uyadla emva kwexesha kwaye unenkathazo yokuwa okanye uhlale ulele, iimpawu ezibonisa ukulala , ungase uzibuze: Kuze kube nini ndimele emva kokutya nokulala? Ngaba kubi ukulala embhedeni emva kokutya? Kungakhathaliseki ukuba yimizuzu yokutya yesibini okanye ubusuku bakho obudlulileyo emva komhla oxakekileyo, funda ixesha elingakanani kufuneka lidlule ngaphambi kokulala emva kwexesha lokulala kunye naziphi iimpawu onokuzifumana, kuquka ukulala nokulala, xa ungalindelanga ixesha elide ngaphambi kokuba ulale .
Kudala ixesha elingakanani lokulinda phakathi kokutya kunye nexesha lokulala
Ngokubanzi, kucetyiswa ukuba ulinde iiyure ezingama-2 ukuya kwe-3 phakathi kwesidlo sakho sokugqibela kunye nexesha lokulala. Oku kuvumela ukugaya ukuba kwenzeke kwaye iziqulatho zesisu sakho zingene emathunjini akho amancinci. Oku kunokuthintela iingxaki ezinjengeentlanzi ebusuku kunye nokulala.
Ngokuvumela ukulibaziseka, oku kuya kunciphisa ubuncwane bokubonakaliswa kweempawu. Ukulala phantsi kunokubangela ukuba iziqulatho zesisu zihlaziye kwi-esophagus, ezikhokelela ekugqibeleni okanye kwiimpawu zeGERD. Oku kunokwenzeka ukuba kwenzeke ukuba isisu asizange sichithwe ngokupheleleyo ngexesha lokulala.
Ukulala phantsi kweeyure eziliqela emva kokutya kwakho kokugqibela kunokunciphisa amathuba okuphazamiseka kokulala ekunobangela ukungabikho ngenxa yokungaphumeleli ngenxa yeempembelelo zokutya ngokwayo ekulala.
Ubudlelwane obunzima phakathi kokutya nokulala
Kukho ukutya okuqulethe izinto ezinokuphucula ubuthongo. Ngokomzekelo, i-turkey kunye ne-cock chops ziqulethe amanqanaba aphezulu e-tryptophan, into eyenziwa yimithambo yethu kwi-serotonin kunye ne- melatonin , i-agent-induction agents.
Ukongeza, ezinye ukutya ezifana nee-cherries ziqulethe ixabiso elincinci le-melatonin. Okunye ukutya kunokududuza, njengeglasi efudumele yobisi, kwaye oku kunokusinceda siphumule kwaye silungiselele ngengqondo ukulala njengenxalenye yokulala rhoqo. Utywala kwindawo yokulala ebusuku kunokusenza sizive silele, kodwa sihamba ngokukhawuleza kwaye sinokuqhekeza kunye nokuphazamisa ukulala.
Kwakhona kunokubangela ukwanda kwe-apnea yokulala ngokuphucula izihlunu zomoya.
Kukho ubungqina bokuthi ixesha lokutya linokuchaphazela ukulala kwethu. Inokubangela ukukhululwa kwe-insulin, enokuthatha inxaxheba ekutshintsheni isigqi sethu se-circumcadian . Ukutya kunokuba ngumqondiso wokuvusa, kwaye oku akusiyo impawu efunwa ngokufanelekileyo phambi kokufunwa kokulala.
Xa Ukutya Okudlulileyo Kuphelisa Ukulala
Ukutya kakhulu ukulala ngexesha lokulala kunokungonakalisa ukulala kwakho. Oku kunokuba yinyani ngokukhethekileyo ukuba uyidla kakhulu okanye udle ukutya okuthethile okubangela ukutshabalalisa . Ukulala phantsi kunokubangela ukuba iimpawu ze-reflux ezibangelwa ukutshabalalisa isifuba esifubeni kunye nentlungu enomlomo wakho. Abanye abantu bayichaza oku njengento yokutya ukutya. Ukutya okuneziqholo kunye ne-acidic njenge-citrus kunye neetamatato kunokubangela ukhathazeka ngokukodwa. Utywala, i-tshokoleji, kunye ne-peppermint inokubanda ngakumbi ukuguquka kwenhliziyo kunye ne-reflux.
Ukongeza, i-caffeine kwikhofi, i-tea, i-soda pop, iziphuzo zamandla kunye ne-tshokoleta kufuneka ziphetshwe. Ikhusela i- adenosine , ikhemikhali eyenza ukuba sizive silele, kwaye xa sidliwa kakhulu kukulala ixesha kunokulala nokulala. Iyakwandisa kwakhona imfuno yokuchukumisa, engakhokelela kwi- nocturia ephazamisayo. Akuyena wonke umntu ovelele kwi-caffeine, kodwa ukuba ukhona, cinga ukukhawulela ukusetyenziswa kwayo kwangaphambili kwimini (ukuyeka ukusebenzisa phakathi kwemini-ntambama).
Kwamanye abantu, i-snack elula phambi kokulala ixesha ayinakukhathazeka. Ukuba iyakunyamezela, akufuneki unxungule malunga nokuluma emva kokutya. Kunconywa ukuba i-tariff lighter ichithwe.
ILizwi
Ukuba emva kokulungiswa kwezihlandlo zakho zokudla kwangaphambili, ukuvumela ukuba iiyure ezingama-2 ukuya kwii-3 zidlule ngaphambi kokulala, uyaqhubeka nokuwa nzima okanye uhlale ulele, uthetha ngongcali yokulala malunga nezindlela zokukunceda ulale kangcono. Ngamanye amaxesha umqubo wokulala okanye ukusetyenziswa kwamachiza ekunyangeni ukutshabalalisa kunokufuneka. Kwiimeko ezinqabileyo, utyando luya kuphucula amandla e-sphincter (isandi se-muscle) phakathi kwesisu kunye nesisu.
Ngethamsanqa, ukungenelela okulula kudla ukuba kuphumelele.
> Imithombo:
> "Iingcebiso Zokulala Zempilo." I- National Sleep Foundation . Kugqitywe ngokugqibela: Novemba 22, 2014.
> Sato, M et al . "Indima yeNkqubo ye-Endocrine ekuKondleni-eziTekisi-ezicacileyo ze-Circadian Entrainment." IiNgxelo zeSeli . Vol. 8 (2): 393-401. 24 uJulayi 2014.