Isiluleko esineminyaka engama-ubudala sokufumana ubuthongo obuhle bobusuku siphumelele ukuba sibe neenzuzo ezininzi ngokweempilo ezinokuba zicinge.
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.
Ngokutsho kwe-Braunwald's Heart Ciseaux, ixesha elichitha ixesha lokulala liyakwenza ngokuphindaphindiweyo kwisithathu esiphila kuso!
Oku kunika ingcamango yokuba ubuthongo obubaluleke kangakanani imizimba yethu.
Unokuqiniseka njani ukuba ufumane inani elaneleyo lokulala? Okokuqala, kufuneka ube yinto ephambili kwishedyuli yakho yemihla ngemihla. Okwesibini, ubuthongo obuhle kubaluleke kakhulu, ngakumbi xa unokugula .
Ukulala Ucoceko
Ngokwe-American Academy ye-Sleep Medicine, ubuthongo buya kuphuculwa kwiimeko ezininzi zokugula okungapheliyo ngokwenza izinto ezilungileyo zokulala, okanye ukulala ucoceko. Imihla ngemihla idlala indima enkulu ekubhekaneni nobungakanani bokulala, ngoko ke ukunyamekela le mihla ngemihla yobunono bokulala kubalulekile.
Eminye imizekelo yokuhlanzeka kokulala ubandakanya: ukuphepha i-caffeine kunye notywala ngaphambi kokulala, ukulungiselela indawo yokulala eyanciphisa ukukhanya okukhanya kunye nokunciphisa ukukhanya okukhanya kwiiyure ezikhokelela ekuphumeni kokulala, ukulala ngexesha elifanayo ubusuku bonke, nokusebenzisa rhoqo kodwa kungekhona nje ngaphambi kokulala.
Ukuba uqhuba ubuthongo obuhle ngokuqhubekayo kwaye usenokugula okungapheliyo, kubalulekile ukukhangela ugqirha wakho malunga nemeko yakho, njengoko ezinye iimeko zingathintela isixa kunye nomgangatho wobuthongo bakho, kwaye kukho ukhetho oluninzi lwezonyango, kuxhomekeke kwinto ephantsi bangela (s).
> Imithombo:
> St-Onge M, O'Keeffe M, uRoberts AL, RoyChoudhury A, et al. Ixesha elifutshane lokulala, i-Glucose Dysregulation kunye neMigaqo yeHormonal yokutya kuBantu kunye nabaTyhini. 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. 9 th . Ch. 79. Elsevier: Saunders, 2012.