Kungani Ngihlala Ngivuka Ngilambile Futhi Yini Engingayenza Ngayo?

-Delile

• Yini engingayenza lapho ngivuka ngilambile?
• Kungani ngivuka ngilambile?
• Ukudla ngokweqile ngaphambi kokulala
• Ukungalali
• I-Premenstrual syndrome (i-PMS)
• Imithi
• Omile
• Ukucindezeleka
• Ukuzikhandla ngokweqile ngokomzimba
• Isifo sokudla ebusuku (NES)
• Ukukhulelwa
• Ezinye izimo zempilo
• Ungabhekana kanjani nesimo
• Ukubonana nodokotela nini
• Ukudla okudlela endlini

Yini engingayenza lapho ngivuka ngilambile?

Indlala iyisifiso esingokwemvelo futhi esinamandla, kepha imizimba yethu ngokujwayelekile iyazi ukuthi yisikhathi sokudla nini futhi yisikhathi sokulala nini. Kubantu abaningi, indlala nesifiso kufinyelela kusihlwa kusihlwa futhi kuphansi kakhulu ubusuku bonke futhi into yokuqala ekuseni.

Uma uzithola uvuka ezinzulwini zobusuku noma ekuseni uneminjunju yokulamba, kungenzeka ukuthi umzimba wakho awukutholi okudingayo.

Kunezizathu eziningana ongahle ubhekane nazo ngendlala ebusuku, kepha ungabhekana neziningi zazo ngoshintsho oluncane ekudleni noma ohlelweni lwakho. Funda kabanzi ukuze ufunde ukuthi kungani ungahle uvuke ulambile nokuthi yini ongayenza ukukulungisa.

Kungani ngivuka ngilambile?

Umzimba wakho usashisa amakhalori ngenkathi ulele, kodwa ngaphandle kokuthi unesimo sezempilo esidinga ukwelashwa, isisu sakho akufanele sikhale ebusuku.

Kunezizathu eziningi zokuthi kungani ungavuka ungcwabile ebusuku noma ekuseni. Imvamisa, ihlobene nendlela yokuphila, kepha imishanguzo nezinye izimo kungaba yicala.

Ukudla ngokweqile ngaphambi kokulala

Uma uwuhlobo lomuntu ofinyelela i-pizza nokunye ukudla okusheshayo ihora noma amabili ngaphambi kokushaya isaka, lokhu kungaba yisizathu sokuthi uvuke ulambile.

Ukudla ukudla - ikakhulukazi lokho okuphezulu kwesitashi noshukela - ngaphambi kokulala kubangela ukuphakama koshukela wegazi. Ama-pancreas akho abese ekhipha i-hormone ebizwa nge-insulin, etshela amangqamuzana akho ukuthi amunce ushukela wegazi. Lokhu kubangela ukwehla kwamazinga kashukela egazini, okuholela endlaleni.

Ngaphezulu kwalokho, bonisa ukuthi ukudla ebusuku ngokuvamile kusutha kancane uma kuqhathaniswa nokudla ekuseni.

Ososayensi bancoma ukuthi kudliwe kuphela isidlo esincane, esinesisindo esincane samakhalori angaphansi kwama-200 ngaphambi kokulala. Isibonelo, isiphuzo esinothe ngamaprotheni ngaphambi kokulala sibonisiwe ukuthi sanelisa indlala yakho futhi sithuthukise imetabolism yasekuseni.

Ukungalali

Ukungalali ngokwanele kuhlotshaniswa nokulawulwa kashukela okungalungile. Ngisho nobusuku nje obuthile bokulala ungathinta amazinga kashukela egazini lakho. Ukungalali kuxhunyaniswe namazinga aphezulu we-ghrelin, i-hormone ebhekele ukukhiqiza indlala. Lwela ukulala amahora ayisithupha kuya kwayisishiyagalombili ubusuku bonke ukuvimbela lezi zinkinga.

I-Premenstrual syndrome (i-PMS)

I-PMS yisimo esingathinta impilo nokuziphatha komzimba, imvamisa ngaphambi kwesikhathi sakho sokuqala. Kukholakala ukuthi kubangelwa izinguquko emazingeni ama-hormone.

Ukulangazelela ukudla, ikakhulukazi ukudla okulula okushukela, kuyisifo esivamile, kanye ne:

• ukuqunjelwa
• ukukhathala
• izinguquko ebuthongweni

Uma uqaphela ushintsho ekudleni noma uvuka ulambile ebusuku ngaphambi kwesikhathi sakho, i-PMS ingaba necala.

Imithi

Imithi ethile iyaziwa ukuthi inyusa isifiso sakho sokudla, okungakwenza ukuthi uvuke ngesisu esidumayo. Lokhu kufaka phakathi:

• amanye ama-anti-depressants
• ama-antihistamine
• ama-steroids
• imithi ye-migraine
• eminye imithi yesifo sikashukela, njenge-insulin
• ama-antipsychotic
• imishanguzo yokulwa nezidakamizwa

Omile

Ukoma kuvame ukwenziwa iphutha njengendlala. Ukwehla emzimbeni kukwenza ube buthakathaka, okungakwenza ucabange ukuthi ulambile.

Uma uvuka ngendlala nezifiso, zama ukuphuza ingilazi enkulu yamanzi bese ulinda imizuzu embalwa ukuze ubone ukuthi inkanuko iyahamba yini. Qiniseka ukuthi uhlala unamanzi usuku lonke.

Ukucindezeleka

Ingcindezi idume ngokubanga izifiso zokudla. Njengoba amazinga oxinzelelo ekhuphuka, umzimba wakho ukhipha ama-hormone athile, njenge-cortisol. Ukucindezeleka kufaka impendulo yakho yendiza noma yokulwa, okwenza ushukela ukhiphe egazini lakho ukuze uthole amandla asheshayo.

I-Yoga, ukuzindla, kanye nokuzivocavoca ukuphefumula kuyizindlela ezinhle zokunciphisa ukucindezeleka kanye nama-spikes kashukela egazini ngemuva kokudla.

Ukuzikhandla ngokweqile ngokomzimba

Ukuzivocavoca umzimba kusiza ukulawula ama-spikes kashukela egazini. Izinga likashukela egazini liyehla njengoba imisipha yakho imunca ushukela egazini. Kepha uma uzivocavoca kakhulu ebusuku, ungathola ukuthi amazinga kashukela egazi ehla kakhulu ukuze umzimba wakho usuthe ubusuku bonke.

Qiniseka ukuthi uthola ukudla okwanele esidlweni sakusihlwa noma cabanga ngokuba nesidlwana esinamaprotheni amaningi ngemuva kokuzivocavoca okunzima. Uma ujwayele ukuzivocavoca ebusuku futhi ulala sekwephuzile, ungahle uthande ukusondeza isikhathi sakho sokudla okujwayelekile - kepha hhayi eduze kakhulu - nesikhathi sakho sokulala.

Kungumqondo omuhle futhi ukuphuza amanzi amaningi ngemuva kokuzivocavoca ukugwema ukuphelelwa amandla.

Isifo sokudla ebusuku (NES)

I-NES ukuphazamiseka kwemikhuba yokudla edala ukungabi nesifiso ekuseni, inxusa ukuba idle ebusuku, nobunzima bokulala. Akukho okuningi okwaziwayo mayelana nokuthi yini ebangela i-syndrome yokudla ebusuku, kepha ososayensi bacabanga ukuthi inokuthile okuphathelene namazinga aphansi e-melatonin ebusuku.

Abantu abanalesi simo futhi bane-leptin ephansi, okuyi-suppressant yemvelo yomzimba wakho, nezinye izindaba ngohlelo lokuphendula ukucindezeleka komzimba.

I-NES ayaziwa njalo odokotela futhi azikho izinketho ezithile zokwelashwa. Ama-anti-depressants angasiza ukuthuthukisa isimo.

Ukukhulelwa

Abesifazane abaningi bathola ukuthi isifiso sabo sanda ngesikhathi sokukhulelwa. Ukuvuka ulambile kungenzeka akuyona imbangela yokukhathazeka, kodwa kuzodingeka uqiniseke ukuthi noma yikuphi ukudla ebusuku kakhulu akukwenzi uzuze isisindo esiningi.

Yidla isidlo esinempilo futhi ungalali ungadlile. Isidlwana esinamaprotheni amaningi noma ingilazi efudumele yobisi kungagcina amazinga kashukela egazini akho eqinile ubusuku bonke.

Ukulamba ebusuku ngenkathi ukhulelwe kungaba uphawu lwesifo sikashukela sokukhulelwa, okuphakama kukashukela egazini ngesikhathi sokukhulelwa. Bonke abesifazane bahlolelwa lesi simo phakathi kwamasonto angama-24 kuya kwangu-28 ekhulelwe futhi kuvamise ukuxazululwa ngemuva kokuzalwa kwengane.

Ezinye izimo zempilo

Ezinye izimo zezempilo zingaba nomthelela omkhulu ekuthandeni kwakho ukudla, ikakhulukazi uma zibandakanya imetabolism yakho. Ukukhuluphala, isifo sikashukela, kanye ne-hyperthyroidism kuyaziwa ukuthi kubangela izinkinga ngokulawulwa kwesifiso.

Isifo sikashukela sidala inkinga ekulawuleni amazinga kashukela egazini. Esikhathini sikashukela sohlobo 2, isibonelo, amaseli awaphenduli ku-insulin futhi ushukela ujikeleza egazini. Umphumela uba ukuthi umzimba wakho awutholi amandla owadingayo, ngakho-ke uqhubeka uzizwe ulambile.

Ezinye izimpawu zesifo sikashukela zifaka:

• ukoma ngokweqile
• ukukhathala
• izilonda eziphola kancane
• ukungaboni kahle
• isidingo ngokweqile sokuchama

Ukhuluphele ngokweqile noma ukhuluphele nakho kungenza kube nzima kakhulu emzimbeni wakho ukusebenzisa i-insulin nokulawula amazinga kashukela egazini.

Ukwanda kwesifiso sokudla kungezinye zezimpawu ezivame kakhulu ze-hyperthyroidism, eyenzeka lapho i-thyroid yakho yenza ama-hormone amaningi i-tetraiodothyronine (T4) ne-triiodothyronine (T3).

Ungabhekana kanjani nesimo

Ukudla okunomsoco kungathuthukisa amazinga akho ezempilo namandla, futhi kukugcine usuthi ubusuku bonke. Lokhu kusho ukudla izithelo nemifino eningi kanye noshukela omncane, usawoti, i-caffeine, notshwala.

Zama ukungadli isidlo esikhulu ngaphambi kokulala. Ukudla isidlo esincane kungumqondo omuhle uma sekuyisikhathi selokhu kwadliwa, kodwa kuzodingeka ugweme ushukela nesitashi esiningi. Umgomo ukugcina amazinga kashukela egazini lakho azinzile ngangokunokwenzeka.

Izinketho ezinhle zesidlo sakusihlwa ebusuku zifaka:

• okusanhlamvu okusanhlamvu okuphelele okunobisi olunamafutha amancane
• i-yogurt ecacile yamaGrikhi enezithelo
• idlanzana lamantongomane
• i-pita kakolweni ephelele ene-hummus
• irayisi amakhekhe ngebhotela lemvelo lamantongomane
• ama-apula anebhotela le-alimondi
• isiphuzo samaprotheni esinoshukela ophansi
• amaqanda abilisiwe

Uma uzithola uhlala ulambile ngaphambi kokulala, cabanga ukuhambisa isikhathi sakho sokudla ihora noma amabili.

Uma ukhuluphele noma ukhuluphele ngokweqile, ukwehlisa isisindo nakho kukhonjisiwe ukuthuthukisa ukulawula ushukela wegazi nokulawula ukuthanda kwakho ukudla.

Ukubonana nodokotela nini

Bona udokotela uma lezi zinguquko zendlela yokuphila zingakusizi, noma unezinye izimpawu. Uma udokotela wakho ekuhlonza ngesimo sezempilo esiyisisekelo, njengesifo sikashukela, cishe uzobekwa ohlelweni lokwelashwa ukusiza ukuphatha isimo.

Uma ucabanga ukuthi indlala yakho ingumphumela wemithi, ungayeki ukuyithatha ngaphandle kokukhuluma nodokotela wakho kuqala. Bangancoma umuthi ohlukile noma balungise isilinganiso sakho.

Ukudla okudlela endlini

Izinguquko zokudla ezilula, njengokugwema isitashi noshukela ngaphambi kokulala, ukunciphisa ukucindezeleka, ukulala ngokwanele, nokuhlala unamanzi amaningi kungakusiza ulawule ushukela wegazi futhi ulawule nesifiso sakho sokudla.

Uma ukhuluphele ngokweqile noma ubona izimpawu zezinye izimo zezempilo, bheka udokotela wakho.