Ukubaluleka kokulala ngokwaneleyo akukwazi ukugqithiswa xa kufikelele kwimpilo yakho-kwaye kuqala ngexesha lokulala.
Kamva ixesha lokulala, i-More Weight Gain
Uphando olutsha lufumene ukuba ulutsha okanye abantu abaselula abalala ekupheleni kweeveki banokukwazi ukunyameka ixesha elide.
Kuhlolisiso lwabantwana abaselula abangama-3 500 abaye balandelwa phakathi kuka-1994 no-2009 kwi-National Longitudinal Study ye-Health Adolescent, abaphandi bajonga indlela amaxesha okulala achaphazeleka ngayo inkcazo yomzimba (BMI) ngokuhamba kwesikhathi.
Ababhali bokufunda bafumene ukuba "ixesha lokulala lokugqibela emva komsebenzi, ngeeyure, ukususela ebusheni ukuya ekubeni ngumdala kudibaniswe nokwanda kwe-BMI ngokuhamba kwesikhathi." Abaphandi bathi ukusetyenziswa kokutya okukhawulezayo kubonakala ngathi kudlala indima ubudlelwane phakathi kwexesha lokulala kunye ne-BMI.
Oku kufunyaniswayo akubonakali kukukhawulwa kwabaselula kunye nabantu abadala. Kwesinye isifundo, abaphandi bafumanisa ukuba ixesha lokulala, kwaye ngenxa yoko, ubuthongo obungaphantsi kobusuku, abantwana abaneminyaka engama-4 ubudala nabantwana abaneminyaka emi-5 ubudala babangela ukuba kuninzi kuninzi ukunyanya ngokwexesha. Ngokukodwa, abaphandi bafumanisa ukuba iimeko zokuba zigqwebile ziphezulu kuba bantwana abalala ngaphantsi kweeyure ezingama-9.5 ubusuku bonke, kunye nabantwana abalala ku-9: 00 ntambama okanye kamva.
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Iiprothora zezifundo kubantu abadala ziye zabonisa iziphumo ezifanayo. Uninzi lwezifundo zibonise ukuba iiyure ezisixhenxe ukuya kweyesi-9 zokulala ezingabonakaliyo zokulala ubusuku bonke zifuneka ukuba zivune iindleko zempilo zobuthongo obuhle kubantu abadala, kubandakanye nalawo ahlobene nokuthintela ukukhuluphala .
Ukongezelela ukuthintela ukukhuluphala nokugqithisa, ukufumana ubuthongo obuninzi obuphezulu ubusuku bonke kunokukunceda ukukhusela isifo senhliziyo , ukuphazamiseka, ukuxinezeleka kunye nezinye izifo ezingapheliyo. 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.
Kubantwana, njengoko kuboniswe zifundo ezichazwe ngasentla, inani lokulala lifuneka kakhulu, ngamanye amaxesha 10 okanye ngaphezulu iiyure ngobusuku, kuxhomekeke kwiminyaka yobudala.
> Imithombo:
> Asarnow LD, McGlinchey E, Harvey AG. Ubungqina bokuba unxibelelwano olunokwenzeka phakathi kwexesha lokulala kunye noshintsho kwisalathisi somzimba. Ukulala 2015; 38: 1523-7.
> Scharf RJ, DeBoer MD. Ukulala ixesha kunye nobunzima bexesha elide kwi-4 ne-5 ubudala ubudala. I-Pediatr Obes 2015; 10: 141-8.
> 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.
> Bonow RO, Mann DL, Zipes DP, Libby P. Braunwald Intliziyo yeZifo: Iincwadi zeziNyango zeCardiovascular. 9th. Ch. 79. Elsevier: Saunders, 2012.