Ukulala Okungaphezulu Kusho Ukufisa Ukudla Okumbalwa Okungafuneki — Nasi Isizathu

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Uma uzama ukunqoba izifiso zakho zokudla okungenamsoco, isikhathi esithe xaxa esakeni singenza umehluko omkhulu. Eqinisweni, ucwaningo lwe-University of Chicago lubonise ukuthi ukungalali ngokwanele kungakhuphula izifiso zokudla okungenamsoco, ikakhulukazi ukudla okufana namakhukhi nesinkwa, ngamaphesenti angama-45.

Ungakuthathi kalula ukubaluleka kokulala. Ungase ucabange ukuthi ukulala kancane kuzokunikeza isikhathi esithe xaxa sokwenza izinto, kepha empeleni, uzilimaza wena kuphela futhi wenza imikhuba yakho ibe mibi ngokwengeziwe. Bheka lezi zizathu ezine ukulala okuningi kusho izifiso ezimbalwa.

Kuyasiza Ukulawula Isifiso Sakho sokudla

Ukulala kusiza ukulawula ama-hormone ethu. Ubusuku obumbalwa nje ngaphandle kokulala bungakhuphula izinga le-ghrelin-ihomoni ebangela isifiso sethu sokudla. Eqinisweni, i-Wisconsin Sleep Cohort Study ikhombisile ukuthi ababambiqhaza abalala amahora ama-5 babene-14.9 phesenti ephezulu ye-ghrelin kunabantu abalala amahora ayi-8. Ukuntuleka kokulala akuchazi nje kuphela umehluko kulawo mazinga e-hormone kodwa kunikeza nokukhanya ngokwanda kwe-Body Mass Index (BMI) nokukhuluphala kubantu abangalali ngokwanele. (Zama ezinye izindlela ezihlakaniphile zokudla okungenamsoco)

Isiza Ukusutha Kwesiginali

Amahomoni athinta isifiso sethu sokudla--asiza ukulawula lapho sizizwa sisuthi noma sanelisekile. Ubusuku obumbalwa nje ngaphandle kokulala bungehlisa izinga le-leptin-ihomoni ebangela ukusutha. Abahlanganyeli bocwaningo abalale amahora angu-5 babene-leptin ephansi ngamaphesenti angu-15.5 kunalabo bantu abalale amahora angu-8. Ukuntuleka kokulala kungenza kube nzima ngathi ukuzwa uma sesigcwele-okubangela ukuthi sidle amakholori amaningi kunalokho esikudingayo.

Isiza Ukwahlulela Kwakho

Cishe akumangazi (futhi kubhalwe kahle) ukuthi ukungalali kunganciphisa inkumbulo yethu, kusenze sizizwe sinenkungu, kukhulise amandla ethu ezingozi, kwandise ingozi yezifo futhi kunciphise nokuya ocansini kwethu. Kungase futhi kuphazamise ukwahlulela lapho kuziwa ekwenzeni ukukhetha okunempilo. Lapho sikhathele, sinamathuba amaningi okuthi sithathe noma yini elula (cabanga ngomshini we-office vending, break room donuts noma leyo caramel latte) kunokuthile okusilungele. (Ungabambeki ngehangover yokudla okungenamsoco)

Kusika Ukudliwa

Ucwaningo lwakamuva olushicilelwe ephephabhukwini elithi Sleep luveze ukuthi ukuntula ubuthongo kwenza abantu badle kakhulu ukudla okungenamsoco okunoshukela nokunosawoti omningi. Ucwaningo, olwenzeka e-University of Chicago's Clinical Research Center lwaba nabahlanganyeli ababambe iqhaza ezimisweni ezimbili zezinsuku ezine. Abokuqala babe nababambiqhaza bachitha amahora angu-8.5 embhedeni (isikhathi sokulala esimaphakathi samahora we-7.5) ubusuku ngabunye. Umjikelezo wesibili ube nezihloko ezifanayo zichitha amahora angu-4.5 kuphela embhedeni (isikhathi sokulala esimaphakathi samahora angu-4.2) ubusuku ngabunye. Yize ababambiqhaza bathola ukudla okufanayo ngasikhathi sinye phakathi kokuhlala kwabo bobabili, badle ama-calories angaphezu kwama-300 lapho balale bengavunyelwe. Ama-kilojoule engeziwe avela ngokudla ukudla okungenamsoco okunamafutha amaningi. (Bheka: Ukudla Okungu-10 Okuphelele Okukhuphula Amandla Akho Futhi Kukusize Unciphise Isisindo)

Zama lawa macebiso alula ukuze akusize uthole ukulala okungcono ebusuku:

• Iya embhedeni imizuzu engu-10 kuya kwengu-15 ngaphambi kosuku ngalunye kuze kube yilapho uthola amahora angu-7 kuya kwangu-8 okulala. Ngeke nje ube namandla amaningi usuku lonke ngezifiso ezimbalwa, kodwa futhi uzokhiqiza kakhulu.
• Yeka ukudla amahora amabili ngaphambi kokuthi ushaye utshani. Ukulala ngesisu esigcwele akuyona nje into engathandeki, kepha kungaphazamisa ukulala kahle ebusuku. Kwabaningi bethu, ukudla okulula ebusuku kungahle kungalawuleki, futhi ama-calories angahlanganisa.
• Yiba nesiko lokulala. Thatha okugeza okushisayo, uphuze inkomishi yetiye elinamakhambi noma usebenzise imizuzu eyi-10 yokuzindla. Yenza okukusebenzela kangcono kakhulu. Umkhuba ojwayelekile wesikhathi sokulala ungakusiza unqume ngokushesha futhi ulale kahle.
• Sikuzwa ngaso sonke isikhathi, kodwa susa leyo smartphone uma usuzolala. Ukukhanya okukhishwa kumishini kagesi kungaphazamisa ukulala kwakho. Empeleni, iNational Sleep Foundation ithi isikhathi sasebusuku, nokwehliswa kokukhanya obekuhambisana nakho, bekujwayele ukubamba izingqondo zethu ukuthi "zishaywe umoya" ukuze zilale. Ukusetshenziswa kwanamuhla kwe-elekthronikhi kuphazamisa le nqubo yemvelo.

Uma ufuna ukubhangqa inqubo yakho yokulala nenala yokupheka okuphelele kokudla ukukusiza wehlise isisindo, unenhlanhla! I-Shape Magazine's Junk Food Funk: I-3, 5, ne-7-day Junk Food Detox yokwehlisa isisindo sempilo kanye ne-Better Health ikunikeza amathuluzi owadingayo ukuze usike izifiso zakho zokudla okungenamsoco futhi ulawule indlela odla ngayo. Zama izindlela zokupheka ezingu-30 ezihlanzekile nezinempilo ezingakusiza uzizwe ungcono kunangaphambili. Thenga ikhophi yakho namuhla!

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