Buza Umqeqeshi Wosaziwayo: Isizathu esingu-1 Isizathu Sokuthi Ukuzivocavoca Kwakho Akusebenzi

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Umbuzo: Uma kufanele ukhethe eyodwa into evamise ukuvimbela umuntu ukuthi anciphe, aqine, abe nempilo, ungasho ukuthi kuyini?

A: Kuzofanele ngithi ukulala okuncane kakhulu. Iningi labantu lehluleka ukubona ukuthi ukulala ngokwanele kwekhwalithi (amahora we-7-9 ubusuku ngabunye) kusetha inkundla yakho konke okunye. Ukulala kahle ebusuku akugcini ngokunikeza umzimba wakho nengqondo yakho ithuba lokululama, kepha futhi kuyasiza ekulinganiseni amazinga akho ama-hormone. Lokhu kuyiqiniso ikakhulukazi kulawa mahomoni amane alandelayo:

• ICortisol: "I-hormone yokucindezeleka" exhunywe nokuzuza kwesisindo lapho amazinga ephakanyisiwe
• Ozokusebenzisa: Ihomoni ye-anabolic (ekhuthaza ukukhula kwemisipha nokukhula kwezinye izicubu eziphilayo eziyinkimbinkimbi emzimbeni) okubalulekile ekulahlekelweni kwamafutha (Funda kabanzi mayelana nokuthi i-hormone yokukhula isebenza kanjani lapha)
• I-Leptin: I-hormone ecindezela ukudla ekhishwa ama-fat cells
• Ghrelin: Ihomoni evuselela isifiso sokudla ekhishwa yisisu

Kunezinhlobo ezimbili eziyinhloko zokulala: ukunyakaza kwamehlo okusheshayo (REM) ukulala nokulala kokunyakaza kwamehlo okungasheshi (NREM), okungase kuhlukaniswe kube izigaba ezine. Ukulala okuvamile ebusuku kuhlanganisa ukulala kwe-NREM okungamaphesenti angu-75 kanye namaphesenti angu-25 okulala kwe-REM. Ake sihlolisise izigaba ezahlukahlukene:

Vuka: Lo mjikelezo uvela kusukela ngesikhathi ulala uze uvuke. Ngokuyisisekelo isikhathi ovuke ngaso lapho kufanele ukuthi ulele. Isikhathi sakho emjikelezweni wokuvuka kwakho singathathwa njengengxenye "yokulala okuphazamisekile" kwakho.

Ukukhanya: Lesi sigaba sokulala senza iningi lobusuku bomuntu ovamile, cishe amaphesenti angu-40 kuya kwangu-45. Eyaziwa nangokuthi ukulala kwesigaba 2, izinzuzo zalesi sigaba zibandakanya ukwanda komsebenzi wezimoto, ukugxilisa ingqondo nokuqapha. Uma uthatha "ukulala kancane," uvuna izinzuzo zesigaba 2 sokulala.

Okujulile: Ukulala okujulile (izigaba 3 no-4) kwenzeka ngaphambi kokulala kwe-REM futhi ngokuyinhloko kuxhunyaniswa nokubuyiselwa kwengqondo nomzimba-okungakho, njenge-REM, isikhathi esichithwa emjikelezweni ojulile siyingxenye "yokulala okubuyisela." Phakathi nezigaba ezijulile zokulala kwe-NREM, umzimba ulungisa futhi uvuselele izicubu, wakhe ithambo nemisipha, futhi ubonakale uqinisa amasosha omzimba. Kuphakathi nalesi sigaba lapho umzimba ukhipha i-hormone yokukhula, esiza ekukhuleni kwamaseli nasekuvuseleleni.

Ukulala kwe-REM: Isigaba sokulala se-REM imvamisa senzeka cishe imizuzu engama-90 ngemuva kokuqala kokulala, kulandela ukulala ubuthongo obukhulu. Ukulala kwe-REM kubalulekile kumzwelo wakho jikelele, impilo yengqondo, kanye nekhono lakho lokufunda nokugcina ulwazi. Iphinde yaxhunyaniswa nokucubungula inkumbulo okungcono, ukukhulisa ubuhlakani, nokusisiza ukuthi sibhekane nemizwa nokufunda imisebenzi eyinkimbinkimbi.

Ukukhulisa ikhwalithi ephelele yokulala kwakho, udinga ukuthola inani elanele lokulala okujulile nokulala kwe-REM njalo ebusuku.

Ucwaningo olusha olwengeziwe lusekela ukubaluleka kokulala njengengxenye eyinhloko yokwehla kwesisindo okuklanywe kahle (noma njengoba ngithanda ukusho, uhlelo "lokulahlekelwa amafutha"), kanye nokudla nokuzivocavoca. Ucwaningo lwakamuva olushicilelwe ku- ICanada Medical Association Journal bathole ukuthi abantu abalele isikhathi eside futhi benekhwalithi ephezulu yokulala basengozini yokuncipha ngenkathi bedla. Ngaphezu kwalokho, iCanada Obesity Network manje ifaka ukulala ngokwanele kusethi yayo entsha yamathuluzi okuphatha ukukhuluphala odokotela.

Okubalulekile: Uma ufuna ukuzaca futhi ulingane, qiniseka ukuthi ulala ngokwanele ngekhwalithi.

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