Ingxaki yokulala kwe-Apnea, i-Restless Legs Syndrome Ukwandisa ngesisindo
Kulula ukuqonda ukuba ukugqithisa okanye ukugqithisa kunokuba nemiphumo emibi yempilo, kodwa ukugqithisa kakhulu kukuchaphazela njani ubuthongo bakho nobungozi bokulala? Unokumangaliswa ukufunda iindlela ezingalindelekanga-ukusuka kunye nokulala okungahambi kakuhle kwemilenze yesifo- ukuba amandla akho okuphumla angaphatheka. Funda malunga noqhagamshelwano phakathi kobunzima nokulala kunye nokuba ukulala okubuhlungu kungakhokelela ekuzuzeni ubunzima.
Ukuqonda iingozi zakho ngokuxhomekeka koMzimba wakho
Njengoko amaMelika kunye nabantu kwihlabathi lonke badla iikhalori ezingaphezulu kwaye benza umsebenzi ongaphantsi komzimba, inani labantu abagqithise ngokweqile kwaye liqhubeka likhula. Oku kuyingozi kwimpilo ngendlela ebonakalayo, okubangelwa sisifo senhliziyo, isifo sikashukela, kunye nesifo. Kwakhona kunokuba nemiphumo emangalisa into enokubambisana neqondo lokunyanya.
Umlinganiselo oqhelekileyo osetyenziswayo ukulungelelanisa ubunzima kunye nokuphakama kwinqanaba lomzimba (BMI). Uzama ukuqikelela ukunyusa kwamafutha enyama. Inombolo ekhuphayo inceda ukuhlukanisa abantu ngokusekelwe kwisisindo:
- Ngaphantsi kwesifo (BMI <19)
- Ubunzima obuqhelekileyo (BMI 19-24.9)
- Ukugqithisa (BMI 25-29.9)
- Eyona nto (BMI 30-34.9)
- Ukugqithisa kakhulu (i-BMI 35 nangaphezulu)
Nangona kunjalo, aphelelanga, kwaye unako ukugqithisa amaninzi omzimba kumathamli okanye ukunyusa amanqabu omzimba kubantu abadala asele balahlekelwa ubunzima besisu. Unokubala i-BMI yakho usebenzisa i-calculator ye-intanethi.
Ngokomxholo jikelele, ubungakanani bomzimba ogqithiseleyo obunokubambisana kunye nenqanaba lakho lomngcipheko wokuphuhlisa iingxaki zempilo ekubeni ungaphezu komzimba, kubandakanye nalabo bahambelana nobuthongo bakho. Iiplundi ezimbalwa ezongezelelweyo ngaphezu kwesisindo sakho somzimba singaba nempembelelo ebuthongweni bakho. Nangona kunjalo, iipounds ezininzi ozipakishayo, imiphumo enkulu ingaba.
Ukuba ukhuluphele, usemngciphekweni omkhulu weengxaki ezahlukeneyo.
Ukunyuka kwesisindo kubangelwa ukulingana nokulala kwe-Apnea
Kwihlabathi lobuthongo, inkxalabo eyaziwayo ngokugqithiseleyo okanye ekugqithiseleyo iphazamise ukuphefumula okukhokelela ekunobeni nokulala. I-fat fat excessively-in-action is available to insulate and pad your body. Kulula ukuyiqonda xa ikhokelela kwisisu esikhulu, ubuso obusisigxina, iinqumlo eziphakanyisiweyo, okanye izikhwebu ezivelele. Nangona kunjalo, liphinde lifihle kwiindawo esingenakuzibona ngokuthe ngqo, kubandakanywa kunye nendlela esekelwe kuyo kunye neelwimi. Esi sibhakabhaka, kunye kunye nokunyusa okunyanisiweyo ukusuka ngaphandle njengokwanda kwentamo yesisu okanye isisu sokunciphisa umthamo wamaphaphu, idibanisa ukuhamba kwomoya kwaye ibangele iingxaki.
Ukulingana
Xa oku kumnene, kuholele ekunyukeni. Ukunqongophala kukungcola komoya. Khawucinge ngomphefumlo wakho njengomlambo. Xa umlambo womlambo uhamba ngokujulile, akukho mvuthwa emlonyeni. Ngokufanayo, uhambo olucacileyo lucacisa ingxolo. Nangona kunjalo, xa ukugeleza kuphazamiseka, iziphumo eziphazamisayo. Emfuleni, i-rapids kunye nokuphuka kwamanzi amhlophe kunye nokuphazamisa umhlaba. Ngendlela yakho yokuhamba, ukuphazamiseka kwintlambo yomoya kuqhuma kwaye kubangele ukuhlutha. Oku kunokuba kunokwenzeka ukuba unqandekile kwindlela efana neetoni eziphakanyisiweyo okanye i-adenoids, i- septum ephukile kwimpumlo, umhlathi omncinci ophantsi (obizwa ngokuba yi- retrognathia ), okanye ulwimi olukhulu (olubizwa ngokuba yi-macrolossia).
Abantwana ngokukhethekileyo banokufumana iingxaki ezivela kwiitoni ezikhulisiweyo.
I-Apnea yokulala
Njengoko umoya womoya uqhubekile kwaye ulungele ukubola, ukuhamba komoya kungapheli. Oku kuya kubangela ukuphefumula ekuphefumulweni okubizwa ngokuba yi-apnea. Oku kuvela kwigama lesiGrike elisho "ngaphandle kokuphefumla." Xa kunzima kakhulu, kunokukhuseleka okukodwa kwaye oku kuthiwa yi-hypopnea. Abantu abafumana uvavanyo lokulala ukuze bahlalutye ukuphefumla kwabo ubusuku bangaba neziganeko ezifingqiweyo njenge- apnea-hypopnea index (AHI) .
Iingxaki ezinxulumene ne-apnea yokulala zizinzile. Kukho iimpawu ezinobungozi njengobuthongo obuninzi bemini kunye neengxaki ngokugxininisa, inkumbulo, kunye nomoya.
Kukho nemiphumo embi kakhulu. Ikwazi ukuzimela ngokuzimeleyo umngcipheko we-heart failure, i-hypertension, nesifo sikashukela. I-apnea yokulala idibeneyo nomngcipheko ophezulu wokubetha kunye nokufa ngokukhawuleza. Abantwana bajamelana nemiphumo yabo , kuquka nemiphumo ekukhuleni nasekuphuhlisweni.
Hypoventilation
Kwiimeko ezinzima kakhulu, ubunzima bokuphefumula ebusuku busenokubangela iingxaki zokugcina i-carbon dioxide kakuhle. I-carbon dioxide iyavuthwa xa siphefumula ngokwaneleyo. Kwezinye abantu abagqithiseleyo, oku kuhlaseleka kakhulu ngexesha lokulala kangangokuba akunakwenzeka ukufumana ngexesha lokuvuka. Oku kwaziwa ngokuba yi- fetes hypoventilation syndrome . Yandisa ingozi enkulu yeengxaki ze-cardiovascular and death.
Imixholongwane engapheliyo exhunywe kwi-Obesity
Ngaphandle kweengxaki zokuphefumla, ubunzima bunokuba nezinye iimpembelelo zokulala. Iimilenze zesifo esingenasiphako zibonakalisa ukungathandeki emilenzeni kusihlwa kunye nesibongo sokuhamba ukukhupha isifo. Kukho ezininzi ezinokubangela izifo zentlungu yokuphumla , ukusuka kwintsilelo yenkxwaleko ukuya ekukhulelweni. Esinye sezizathu ezibangeleyo ezinxulumene nomngcipheko okhulayo wemilenze engenakuphumla kukunyanya. Olunye uphando lubonisa ukuba umthunywa weekhemikhali kwingqondo ebizwa ngokuba yi-dopamine inokubandakanyeka. Ayiqondi kakuhle into enokuthi ichaze olu lwalamano, nangona kunjalo.
Kuye kwaphawulwa ukuba abantu abanemilenze yokuphumla imilenze bavame ukuvuka baze bathabathe ukuluma ukuze badle ngexesha lokuqala lobusuku. Oku kubonakala kunika ukukhululeka kwiimpawu ezichaphazela imilenze yazo. Ingaba ezi khalori ezongezelelweyo zenza ukuba kukhuluphele kwaye ubukho bolu budlelwane abuqinisekanga.
Ubuthakathaka Ubunzima Bungenza Ubunzima Bobunzima, Ubunzima Bobukhulu
Ekugqibeleni, kubonakala kunxibelelana phakathi kokulala nokukhuluphala. Akunako kuphela ukugqithisa okanye ukugqithisa kakubi ukulala kwakho ngokusebenzisa ukugula kwe-apnea kunye nemilenze yokuphuza imilenze, kodwa iingxaki ezithile zokulala zingabangela ukukhuluphala.
Ukuziphatha okungaqhelekanga kokuziphatha, okanye i- parasomnias , akunakwenzeka ukuba nendima. Enye yeemeko zibizwa ngokuba yi- sleep-related illness disorder (SRED) . Kule ngxaki, umntu ochaphazelekayo uyazidla ngokuphindaphindiweyo kwaye angadli ngokuzithandela ngexesha lokulala. Ukutya okudliwayo kunokuba kungavamile, kuninzi kwiekhalori, okanye kungenakwenzeka (njengendawo yekhofi okanye i-kitty litter). Uninzi lwabantu abachaphazelekayo nge-SRED ngokuqhelekileyo bayazi ingxaki yabo ngokufumanisa ukutya okulahlekileyo okanye ikhishini elihlaselayo ekuseni-kungabhekiseli kwinyani ebonakalayo yokuba abanokubonakala benganciphisi umzimba.
Igalelo eliqhelekileyo eliqhelekileyo ekufumaneni isisindo sinokuthi sinokuthile esinokuhlangabezana nawo: ukulahlwa kokulala . Uphando lubonisa ukuba ukulala ngokwaneleyo kunokukhokelela ekutshintsheni kwama-hormonal okuphazamisa ukuguqula umzimba. Indlela umzimba wethu ulawula ngayo ukusetyenziswa nokugcinwa kweenqatha kunokuthi uncitshiswe. Ngaphezu koko, ukuphazamiseka ubuthongo kunokukhokelela ekukhuselekeni kwe-insulin kwaye kwandisa ingozi yesifo sikashukela. Ngoko ke, ukufumana iiyure zokulala ukuze uhlangabezane neemfuno zokulala ezifunekayo , okanye ukulala ubumgangatho obuthathaka, kunokunyusa ukwanda komzimba.
ILizwi
Isishwankathelo, kukho ubudlelwane obucacileyo phakathi kokugqithisa nokugqithisa kwaye ubunzima bokulala. Iimeko eziqhelekileyo ezibangelwa yimeko yokulala i-apnea yokulala kunye nemiphumo ebalulekileyo. Kukho nokuba kubekho umngcipheko weengxaki ezingalindelekanga, ezinjenge-syndrome yeemilenze ezingapheliyo. Njengomgaqo jikelele, ukulahlekelwa iipesenti ezili-10 zesisindo somzimba wakho kunokunciphisa ezinye zeziphumo.
Ngaphezu koko, kubonakala kubakho ubudlelwane phakathi kokuphazamiseka ubuthongo kunye nomngcipheko wokunyanyisa, ngakumbi ukuqhutyelwa kokulala kokulala. Ubu budlelwane obunzima bufanelekela ingqwalasela njengoko iimpembelelo zokulala okungapheli kunye nokukhuluphala kunye kunye kunokunciphisa impilo yakho.
Imithombo:
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Gao, X et al . "Ukunyaniseka nokunyamezela imilenze yesifo kumadoda nabasetyhini." Neurology 2009; 72: 14: 1255-1261.
UTaheri, S. "Ukulala kunye nemetabolism: Ukuzisa iziqwenga zeejigsaw ndawonye." Ukuphononongwa kweeMviwo zeMpilo 2007; 11: 159-162.
Yaggi, HK et al . "Ukukhubazeka kokulala ngomsindo njengobungozi obunobungozi nokufa." N Engl J Med 2005; 353: 2034-2041.