Ukwehla kwesisindo ngenkathi ulele: Izinzuzo ezi-7 zokulala ukunciphisa isisindo

-Delile

• 1. Kunciphisa ukukhiqizwa kwe-ghrelin
• 2. Kukhulisa ukukhishwa kwe-leptin
• 3. Kushukumisa i-hormone yokukhula
• 4. Ikhiqiza i-melatonin
• 5. Kunciphisa ukucindezeleka
• 6. Khulisa imizwa
• 7. Kukusiza udle kancane

Ukulala kahle kusiza ekwehliseni isisindo ngoba kukhuthaza ukulawulwa kwamazinga ama-hormone ahlobene nendlala, i-ghrelin ne-leptin, ngaphezu kokusiza ukwehlisa amazinga e-cortisol egazini, okuyi-hormone ehlobene nengcindezi engakhuphula isifiso sokudla kunzima ukushisa amanoni.

Iningi labantu lidinga ukulala phakathi kwamahora ayisithupha kuya kwayisishiyagalombili ngosuku ukubuyisa amandla nokulawula ukusebenza komzimba. Nakhu ukuthi ungahlela kanjani ukulala kahle ebusuku.

Umuntu ophilile uchitha, ngokwesilinganiso, ama-calories angama-80 ngehora lokulala, kodwa-ke lesi sibalo sikhombisa ukuthi ukulala nje akukunciphisi isisindo, kepha ukulala kahle kusiza ukwehlisa isisindo ngezinye izindlela, njenge:

1. Kunciphisa ukukhiqizwa kwe-ghrelin

IGhrelin yihomoni ekhiqizwa esiswini esiza ukugaya, kepha futhi inyusa indlala futhi ivuse nesifiso sokudla. Lapho umuntu elele kancane noma engalali kahle ebusuku, i-ghrelin ingakhiqizwa ngobuningi obukhulu, ivuna ukwanda kwendlala nesifiso sokudla.

2. Kukhulisa ukukhishwa kwe-leptin

ILeptin yihomoni ekhiqizwa ngesikhathi sokulala futhi ihlobene nokukhuthaza umuzwa wokusutha. Ukuba namazinga e-leptin aphezulu kunalawo e-ghrelin kubalulekile ekulawuleni inkanuko nokulawula ukuzitika ngotshwala, okuyilapho uzizwa unesifiso esingalawuleki sokudla.

3. Kushukumisa i-hormone yokukhula

I-hormone yokukhula, eyaziwa nangokuthi i-GH, ikhiqizwa ngobuningi ngesikhathi sokulala, futhi kubalulekile kulabo abafuna ukunciphisa isisindo, ngoba kuvusa ukuncipha kwamafutha omzimba, ukugcinwa kwenani lamafutha amancane nokuvuselelwa kwamaseli, ngaphezu kwalokho ukwenza ngcono ukusebenza kwamasosha omzimba.

4. Ikhiqiza i-melatonin

IMelatonin ikusiza ulale kangcono futhi wandise izinzuzo zokulala, ngaphezu kokuvuselela ukungathathi hlangothi kwama-radicals amahhala ngalesi sikhathi nokulawula ukukhiqizwa kwamahomoni abesifazane, alwa nokuqongelela kwamafutha. Funda kabanzi mayelana nezinzuzo ze-melatonin.

5. Kunciphisa ukucindezeleka

AmaHormone akhiqizwa ekucindezelekeni, njenge-adrenaline ne-cortisol, akhuphula ukungabikho kokulala, futhi, uma ephakanyisiwe, avimbela ukushiswa kwamafutha nokwakheka kwesisindo esingenamafutha, ngaphezu kokukhuphuka kwamazinga kashukela egazini, okwenza kube nzima ukwehla kwesisindo somzimba.

6. Khulisa imizwa

Ukulala kahle ebusuku kukuvumela ukuthi uvuke ngamandla amaningi ngosuku olulandelayo, okunciphisa ubuvila futhi kukhulise ukuzimisela kwakho ukusebenzisa ama-calories amaningi ngemisebenzi nangokuzivocavoca umzimba. Nawa amanye amathiphu wokulala kahle ebusuku nokuvuka esimeni esihle.

7. Kukusiza udle kancane

Lapho uhlala uphapheme isikhathi eside, umuzwa wendlala nesifiso uyakhula. Kakade, ubusuku bokulala ngokwanele busiza ukuvimbela isifiso sokudla nokwenza ukuhlaselwa esiqandisini.

Ukufeza lezi zinzuzo, akwanele ukulala nje inani lamahora adingekayo, kodwa nokulala okusezingeni. Ngalokhu, kubalulekile ukuhlonipha uhlelo lokulala, ukugwema ukushintsha ubusuku bosuku, ukuba nemvelo enokuthula nephansi nokugwema iziphuzo ezivuselelayo ngemuva kuka-5 ntambama, njengekhofi noma i-guarana, isibonelo. Ukulala imizuzu engama-30 ngemuva kwesidlo sasemini nakho kuyasiza ukuthuthukisa imizwa nokulala ebusuku.

Bona okuningi mayelana nokuthi ukulala kukusiza kanjani ukunciphisa umzimba ngokubuka ividiyo elandelayo: