Izindlela Ezi-7 Ukulala Kungakusiza Ukwehlisa Isisindo

-Delile

• 1. Ukulala Okungafanele Kuyisici Esikhulu Sengozi Yokuzuza Isisindo Nokukhuluphala
• 2. Ukulala Ubuthakathaka Kungakhuphula Ukudla Kwakho
• 3. Ukulala Kusiza Ukulwa Nezifiso Futhi Ukhethe Okunempilo
• 4. Ukulala Okungafanele Kungakhuphula Ukudla Kwakho Amakhalori
• 5. Ukulala Okungafanele Kunganciphisa Ukuphumula Kwemetabolism
• 6. Ukulala Kungathuthukisa Umsebenzi Womzimba
• 7. Isiza Ukuvimbela Ukumelana Ne-insulini
• Okusemqoka

Uma uzama ukunciphisa isisindo, inani lokulala olitholayo lingabaluleka kakhulu njengokudla kwakho nokuzivocavoca umzimba.

Ngeshwa, abantu abaningi abatholi ukulala ngokwanele. Eqinisweni, cishe abantu abadala abangama-30% balala ngaphansi kwamahora ayisithupha ubusuku obuningi, ngokusho kocwaningo lwabantu abadala base-US ().

Kuyathakazelisa ukuthi ubufakazi obandayo bubonisa ukuthi ukulala kungaba yinto engekho kubantu abaningi abalwela ukunciphisa isisindo. Nazi izizathu eziyisikhombisa zokuthi ukulala ngokwanele kungakusiza ulahlekelwe isisindo.

1. Ukulala Okungafanele Kuyisici Esikhulu Sengozi Yokuzuza Isisindo Nokukhuluphala

Ukulala kabi kuye kwaxhunyaniswa kaningi nenkomba yomzimba ephezulu (BMI) nokuzuza kwesisindo ().

Izidingo zokulala kwabantu ziyehluka, kepha, uma kukhulunywa nje, ucwaningo lubone ushintsho kusisindo lapho abantu belala ngaphansi kwamahora ayisikhombisa ngobusuku ().

Ukubuyekezwa okukhulu kuthole ukuthi isikhathi esifushane sokulala sikhuphule amathuba okukhuluphala ngama-89% ezinganeni kanye nama-55% kubantu abadala ().

Olunye ucwaningo lulandele cishe abahlengikazi abangakhuluphele abangama-60,000 iminyaka engu-16. Ekupheleni kocwaningo, abahlengikazi abalala amahora amahlanu noma ngaphansi ubusuku ngabunye babenamathuba ayi-15% okukhuluphala kunalabo abalele okungenani amahora ayisikhombisa ebusuku ().

Ngenkathi lezi zifundo bekungukubuka konke, ukuzuza kwesisindo nakho kubonisiwe ezifundweni zokulinga zokuncishwa ubuthongo.

Ucwaningo olulodwa lwavumela abantu abadala abangu-16 amahora amahlanu kuphela okulala ubusuku ngabunye ubusuku obuyisihlanu. Bathole isilinganiso esiphakathi kwamakhilogremu ayi-1.8 (0.82 kg) esikhathini esifushane salolu cwaningo ().

Ukwengeza, izinkinga eziningi zokulala, njenge-apnea yokulala, zimbi kakhulu ngokuthola isisindo.

Kungumjikelezo ononya ongaba nzima ukuwubalekela. Ukulala kabi kungadala ukuzuza kwesisindo, okungadala ukuthi ikhwalithi yokulala yehle ngisho nangaphezulu ().

Ucwaningo luthole ukuthi ukulala kabi kuhlotshaniswa nokuzuza kwesisindo kanye namathuba aphezulu okukhuluphala kubantu abadala nasezinganeni.

2. Ukulala Ubuthakathaka Kungakhuphula Ukudla Kwakho

Ucwaningo oluningi luye lwathola ukuthi abantu abanemibiko yokuncishwa ubuthongo abanesifiso esengeziwe (,).

Lokhu kungenzeka kubangelwe umthelela wokulala kuma-hormone amabili abalulekile endlala, i-ghrelin ne-leptin.

IGhrelin yihomoni ekhishwe esiswini ekhombisa ukulamba ebuchosheni. Amaleveli aphezulu ngaphambi kokudla, okuyilapho isisu singenalutho, futhi siphansi ngemuva kokudla ().

I-Leptin iyi-hormone ekhishwa emangqamuzaneni amafutha. Icindezela indlala futhi ikhombisa ukugcwala ebuchosheni ().

Uma ungalali ngokwanele, umzimba wenza i-ghrelin eningi ne-leptin encane, ikushiye ulambile futhi ikhuphule nesifiso sokudla.

Ucwaningo lwabantu abangaphezu kuka-1 000 luthole ukuthi labo abalala isikhathi esifushane banamazinga aphezulu we-ghrelin ayi-14.9% namazinga aphansi e-leptin ayi-15.5% kunalawo alala ngokwanele.

Ababuthongo abafushane babene-BMIs ephakeme ().

Ngaphezu kwalokho, i-hormone cortisol iphakeme lapho ungalali ngokwanele. ICortisol iyi-hormone yokucindezela engakhuphula nokudla ().

Ukungalali kahle kungakhuphula isifiso sokudla, mhlawumbe ngenxa yethonya laso kumahomoni akhombisa ukulamba nokusutha.

3. Ukulala Kusiza Ukulwa Nezifiso Futhi Ukhethe Okunempilo

Ukuntula ubuthongo empeleni kuguqula indlela ingqondo yakho esebenza ngayo. Lokhu kungenza kube nzima ukwenza ukukhetha okunempilo nokumelana nokudla okulingayo ().

Ukuncishwa ubuthongo empeleni kuzothukuluza umsebenzi engxenyeni engaphambili yobuchopho. I-lobe engaphambili iphethe ukuthatha izinqumo nokuzithiba ().

Ngaphezu kwalokho, kubonakala sengathi izikhungo zemiklomelo zobuchopho zishukunyiswa kakhulu ukudla lapho ulele ubuthongo ().

Ngakho-ke, ngemuva kobusuku bokulala kabi, akusona nje kuphela leso sitsha sika-ayisikhilimu esinomvuzo omkhulu, kepha cishe uzoba nesikhathi esinzima sokwenza ukuzithiba.

Ngaphezu kwalokho, ucwaningo luthole ukuthi ukungalali kungakhuphula ukusondelana kwakho nokudla okunama-calories amaningi, ama-carbs namafutha (,).

Ucwaningo lwamadoda ayi-12 lubone imiphumela yokuncishwa ubuthongo ekudleni.

Lapho ababambiqhaza bevunyelwa ukulala amahora amane kuphela, ukudla kwabo kwekhalori kukhuphuke ngama-22%, futhi ukudla kwabo okunamafutha kucishe kwaphindeka kabili, uma kuqhathaniswa nesikhathi abavunyelwe ngaso ukulala amahora ayisishiyagalombili ().

Ukulala kabi kunganciphisa ukuzithiba kwakho namakhono okwenza izinqumo futhi kungakhuphula ukusabela kobuchopho ekudleni. Ukungalali kahle kubuye kwaxhunyaniswa nokwanda kokudla kokudla okunama-calories amaningi, amafutha nama-carbs.

4. Ukulala Okungafanele Kungakhuphula Ukudla Kwakho Amakhalori

Abantu abangalali kahle bavame ukusebenzisa ama-calories amaningi.

Ucwaningo lwamadoda ayi-12 luthole ukuthi lapho ababambiqhaza bevunyelwe ukulala amahora amane kuphela, badle isilinganiso sama-calories angama-559 ngosuku olulandelayo, uma kuqhathaniswa nesikhathi abavunyelwe ngaso amahora ayisishiyagalombili ().

Lokhu kwanda kwama-calories kungahle kube ngenxa yokwanda kwesifiso sokudla kanye nokukhetha ukudla okungalungile, njengoba kushiwo ngenhla.

Kodwa-ke, kungahle kube kusuka ekwandeni kwesikhathi esisetshenzisiwe siphapheme futhi sitholakalela ukudla. Lokhu kuyiqiniso ikakhulukazi lapho isikhathi sokuphaphama sichithwa singasebenzi, njengokubuka ithelevishini (14).

Ngaphezu kwalokho, ezinye izifundo zokuncishwa ubuthongo zithole ukuthi ingxenye enkulu yama-calories amaningi ayedliwa njengokudla okulula ngemuva kokudla kwakusihlwa ().

Ukulala okungafanele kungakhuphula nokudla kwakho ikhalori ngokuthinta amandla akho okulawula osayizi bezinxenye zakho.

Lokhu kuboniswe ocwaningweni lwamadoda ayi-16. Ababambiqhaza bavunyelwe ukulala amahora ayisishiyagalombili, noma bahlale bephapheme ubusuku bonke. Ekuseni, baqeda umsebenzi osuselwa kwikhompyutha lapho bekufanele bakhethe osayizi bezinxenye zokudla okuhlukile.

Labo abahlala bevukile ubusuku bonke bakhethe osayizi bezabelo ezinkulu, babika ukuthi bakhuphule indlala futhi banamazinga aphezulu we-hormone yokulamba ghrelin ().

Ukulala kabi kungakhuphula ukudla kwakho kwekhalori ngokwandisa ukudla okulula ebusuku, ubukhulu besabelo nesikhathi sokudla.

5. Ukulala Okungafanele Kunganciphisa Ukuphumula Kwemetabolism

Izinga lakho lokuphumula lomzimba (i-RMR) yinombolo yama-calories umzimba osha lapho uphumule ngokuphelele. Ithintwa yiminyaka, isisindo, ukuphakama, ubulili nobukhulu bemisipha.

Ucwaningo lukhombisa ukuthi ukuncishwa ubuthongo kunganciphisa i-RMR yakho ().

Kwesinye isifundo, amadoda ayi-15 agcinwa ephapheme amahora angama-24. Ngemuva kwalokho, i-RMR yabo ibiphansi ngo-5% kunangemva kokuphumula okujwayelekile ebusuku, futhi isilinganiso sabo semethabolikhi ngemuva kokudla besingama-20% aphansi ().

Ngokuphambene nalokho, ezinye izifundo azitholanga zinguquko ku-metabolism ngokulahleka kokulala. Ngakho-ke, kudingeka olunye ucwaningo ukuthola ukuthi ukulahlekelwa ubuthongo kubambezela kanjani imetabolism ().

Kubuye kubonakale sengathi ukulala kabi kungadala ukulahleka kwemisipha. Imisipha ishisa amakhalori amaningi ekuphumuleni kunamafutha, ngakho-ke lapho kulahleka imisipha, amazinga okuphumula emethabolikhi ayancipha.

Ucwaningo olulodwa lubeke abantu abadala abakhuluphele ngokweqile ekudleni kwezinsuku eziyi-14 kokuvinjelwa okulinganiselwe kwekhalori. Ababambiqhaza bavunyelwe ukuthi balale amahora angama-8.5 noma ama-5.5.

Womabili la maqembu anciphise isisindo kuwo womabili amanoni nemisipha, kepha lawo anikezwa amahora angu-5.5 kuphela okulala alahlekelwe isisindo esincane emafutheni nangaphezulu emisipheni ().

Ukwehla kwesisindo semisipha esingamakhilogremu ayi-22 kunganciphisa i-RMR yakho ngama-calories ayi-100 ngosuku ().

Ukulala kabi kungahle kunciphise izinga lokuphumula lomzimba wakho (RMR), noma okutholakele kuxubile. Esinye isici esinomthelela kubonakala sengathi ukulala kabi kungadala ukulahleka kwemisipha.

6. Ukulala Kungathuthukisa Umsebenzi Womzimba

Ukuntuleka kokulala kungadala ukukhathala kwasemini, kukwenze ungabi namathuba amancane futhi ungakhuthazeki kakhulu ekuzivocavoca umzimba.

Ngaphezu kwalokho, kungenzeka ukuthi ukhathale ngaphambi kwesikhathi ngesikhathi sokuvivinya umzimba ().

Ucwaningo olwenziwe emadodeni ayi-15 luthole ukuthi lapho ababambiqhaza bengabanjwa ubuthongo, inani namandla okusebenza kwabo kwehlile (22).

Izindaba ezinhle ukuthi ukulala ngokwengeziwe kungasiza ekuthuthukiseni ukusebenza kwakho kwezemidlalo.

Kokunye ukuhlola, abadlali basekolishi be-basketball bacelwa ukuba bachithe amahora ayishumi embhedeni ubusuku ngabunye amasonto amahlanu kuya kwayisikhombisa. Bashesha, izikhathi zabo zokuphendula zaba ngcono, ukunemba kwabo kwanda futhi amazinga abo okukhathala ancipha ().

Ukungalali kunganciphisa isisusa sakho sokuzivocavoca, ubuningi namandla. Ukulala ngokwengeziwe kungasiza nasekuthuthukiseni ukusebenza.

7. Isiza Ukuvimbela Ukumelana Ne-insulini

Ukungalali kahle kungadala ukuthi amaseli angakwazi ukumelana ne-insulin (, 25).

I-insulini yihomoni ehambisa ushukela egazini iye kumaseli omzimba wakho ukuze isetshenziswe njengamandla.

Lapho amaseli eba ukumelana ne-insulin, ushukela omningi uhlala egazini futhi umzimba ukhiqiza i-insulin eningi ukunxephezela.

I-insulin eyeqile ikwenza ulambe futhi utshele umzimba ukuthi ugcine ama-calories amaningi njengamafutha. Ukumelana ne-insulin kuyisandulela sakho konke uhlobo lwesifo sikashukela nokuzuza kwesisindo.

Kokunye ukuhlola, abesilisa abangu-11 bavunyelwa ukulala amahora amane kuphela ubusuku obuyisithupha. Ngemuva kwalokhu, amandla emizimba yabo yokwehlisa amazinga kashukela egazini anciphe ngo-40% (25).

Lokhu kuphakamisa ukuthi ubusuku obumbalwa kuphela bokulala kabi bungadala ukuthi amaseli abe yi-insulin engazweli.

Izinsuku ezimbalwa zokulala kabi kungadala ukumelana ne-insulin okuyisandulela sokuzuza kwesisindo nohlobo 2 sikashukela.

Okusemqoka

Kanye nokudla okulungile nokuzivocavoca umzimba, ukulala ikhwalithi kuyingxenye ebalulekile yesondlo.

Ukungalali kahle kuguqula ngokuphawulekayo indlela umzimba ophendula ngayo ekudleni.

Okokuqala, isifiso sakho siyakhula futhi mancane amathuba okuthi umelane nezilingo futhi ulawule izingxenye ezithile.

Ukwenza izinto zibe zimbi kakhulu, kungaba umjikelezo ononya. Lapho ulala kancane, uba nesisindo esiningi, futhi lapho uthola isisindo esiningi, kuba nzima kakhulu ukulala.

Ehlangothini le-flip, ukusungula imikhuba yokulala enempilo kungasiza umzimba wakho ukuba ugcine isisindo esinempilo.