Kungani Sithola Isisindo Nendlela Yokumisa Manje

-Delile

• Buyekeza kwe-

Uma kukhulunywa ngesisindo, siyindlela yesizwe yokuphuma ibhalansi. Ngakolunye uhlangothi lwesilinganiso kukhona abantu baseMelika abayizigidi eziyi-130 - futhi okubaluleke kakhulu, uhhafu wabesifazane abaphakathi kweminyaka engama-20 nengama-39 - abakhuluphele ngokweqile noma abakhuluphele. Ngakolunye uhlangothi ikhono lethu elihlangene lokuziba ukuthi kungenzeka ukuthi inkinga iyasebenza kithi (futhi yebo, mhlawumbe nawe) ngamunye. Wonke umuntu uyazi ukuthi siphakathi nenkinga yokukhuluphala ngokweqile; asicabangi nje ukuthi singaba yingxenye yalokho. Ocwaningweni lwakamuva olwenziwe yi-International Food Information Council Foundation, ingxenye eyodwa kwezintathu yabantu abakhuluphele (okusho ukuthi banenkomba yesisindo somzimba, noma i-BMI, engama-25-29), bathi banesisindo esifanele. Okushaqisa ngokwengeziwe, cishe izingxenye ezintathu kwezine zalabo abalingana nokuhlelwa kwabantu abakhuluphele (i-BMI engama-30 noma ngaphezulu) bakholelwa ukuthi bakhuluphele kakhulu.

Ukungahambisani nale nkinga yesisindo kungadala inkinga enkulu: "Ukukhuluphala ngokweqile kuholela kushukela, isifo senhliziyo nemithambo yegazi kanye nomdlavuza, uma sibala izinkathazo ezimbalwa zempilo ezibalulekile," kusho uThomas Wadden, Ph.D., umongameli we-NAASO, The Obesity Society, inhlangano yesayensi ehamba phambili ezinikele ekutadisheni ukukhuluphala. Eqinisweni, ngokweCenters for Disease Control and Prevention (CDC) e-Atlanta, ukukhuluphala ngokweqile kudlula ukubhema njengembangela ehamba phambili yokufa okungavinjelwa.

Kungani sesikhuluphele kangaka?

Ngenkathi uShomo ebuza lowo mbuzo kubaphenyi abahola phambili bezwe lokukhuluphala, bachaza izizathu eziyisishiyagalombili eziyinhloko, ngezansi, zokuthi izikali zethu zishaya kakhulu. Okungcono kakhulu, basinikeze isikhumba sokuthi yini okufanele siyenze ukuguqula lo mkhuba. Noma ngabe ufuna ukulahla amakhilogremu ayi-10 noma amakhilogremu angama-50, uhlelo lwakho lwempumelelo likula makhasi ayisithupha. Nokho, ngaphambi kokuba ugijimele ukusebenzisa la masu ochwepheshe, sebenzisa imizuzu embalwa uphendula imibuzo esekhasini 187. Ngokubona ubuntu bakho obunciphisa isisindo, uzokwandisa amathuba akho okunamathela ohlelweni olunempilo lokwehlisa isisindo. Futhi, uma kukhulunywa ngokulahla lawo maphawundi wengeza okuhle, leyo yinto ebaluleke kakhulu.

1. Sisebenzisa izakhi zethu zofuzo njengezaba.

Abantu abaningi basola ukuzuza kwesisindo ku-DNA yabo, futhi lokho kunokufaneleka okuthile -- kodwa akusona ukuphela kwesizathu, noma isizathu esiyinhloko. "Izakhi zofuzo zidlala indima endleleni umzimba wakho oshisa ngayo ama-calories nokugcina amafutha, ngakho-ke zisiza ekunqumeni ukuthi usengozini yokukhuluphala noma ukhuluphele," kusho uWadden, ophinde abe ngumqondisi weCenter for Weight and Eating Disorders e-University of Pennsylvania School. Wemithi. Noma kunjalo, icala elikhulu kunama-chromosomes ethu, kusho ochwepheshe, yindlela esiziphatha ngayo, ikakhulukazi ukukhetha impilo okungenampilo. "Kufana nokuzuza indlu njengefa. Unikezwe isakhiwo nomhlaba, kepha unganquma ukuthi ufuna ukusihlobisa kanjani kabusha," kuchaza uLinda Spangle, RN, umqeqeshi wokwehlisa isisindo eBroomfield, eColo., Kanye nombhali we Izinsuku Eziyi-100 Zokuncipha Kwesisindo (Sunquest Media, 2006). "Ngokufanayo, noma ngabe uzuze njengefa ukuthambekela kokuthola isisindo, nguwe owenza ukhetho lokuthi uzodla kanjani futhi uvivinye umzimba."

Okufanele ukwenze manje

Yenqaba ukuvumela imfuzo ikuvimbele ekulungiseni ukudla kwakho kanye nemikhuba yokuzivocavoca ukuze unciphise umzimba. Kuyiqiniso ukuthi ungase ungalokothi ube usayizi 2, kodwa ungalahlekelwa isisindo. Ucwaningo lukhombisa ukuthi ukuchitha nje amaphesenti ama-5-10 wesisindo sakho samanje kunganciphisa umfutho wegazi lakho futhi kube nomthelela omkhulu engcupheni yesifo senhliziyo nesifo sikashukela. Lokho kungamaphawundi angu-9-18 okulawulekayo kowesifazane onesisindo esingamaphawundi angu-180.

2. Sidla njalo.

Akubanga kudala lapho ekhemisi bekuyindawo lapho uthatha khona incwadi kadokotela futhi egalaji likaphethiloli yilapho obuthela khona imoto yakho. Namuhla ungathola ama-M & M ngomuthi wakho bese wondla isisu sakho lapho ugcwalisa ithangi lakho. "Ukudla sekuyinto yokuzilibazisa yokuzilibazisa. Kulahlekelwe amandla alo wokumaka umcimbi okhethekile, ukwanelisa indlala yangempela noma ukufeza injongo yokudla okunempilo," kusho uWadden. Futhi, okuningi esikubambayo ohambweni kungukudla okuhlanganisiwe, okuvame ukuba namafutha amaningi, ushukela nama-calories futhi kunengxenye enkulu ekuzuzeni isisindo."Okuningi kwalokhu kudla akunalo inani lomsoco noma i-fiber, ngakho-ke awuzizwa wanelisekile ngaphandle kokuthi udle izithako ezinkulu," kusho uLisa Young, Ph.D., RD, onguprofesa wezokudla okunomsoco eNew York University, nombhali weThe IPortion Teller (Morgan Road Books, 2005).

Okufanele ukwenze manje

Ukudla kwakho kwansuku zonke kufanele kube nokudla okuthathu kanye nokudla okulula okubili, i-iod ngayinye. Owesifazane ozama ukugcina isisindo sakhe, lokho kungama-cal-ories angama-2 000 ngosuku. Uma uzama ukunciphisa isisindo, nquma leyo nombolo ngama-calories angu-300-500. Indlela elula yokusika amakhalori: "Yidla ukudla okucutshungulwayo okumbalwa (cabanga ama-crackers, amakhukhi namakhekhe) - okuvame ukuba phezulu kunamafutha noshukela - nezithelo nemifino emisha nokudla okusanhlamvu," kusho uYoung. Elinye isu elibalulekile elisebenzela labo abanciphise isisindo futhi baligcina lisezingeni elihle: Qiniseka ukuba nokudla okulula okunempilo okufana neyogathi, ukuphakelwa okuncane kwamantongomane noma ucezu lwesithelo esandleni ukuze ungalambi; Ukudla okungenamsoco kuhlale kubonakala kubiza igama lakho kakhulu uma ulambile.

3. Sidla izingxenye ezinkulu.

Kusukela ngeminyaka yawo-1970s, osayizi bezingxenye zakho konke ukudla okupakishiwe ngaphandle kwesinkwa baye banda -- abanye ngamaphesenti angu-100. "Izingxenye zokudlela nazo zinkulu kakhulu, futhi sidla njalo ngaphandle ukuze sizenzele lula," kusho uYoung. Ucwaningo lukhombisa ukuthi manje sesichitha cishe amaphesenti angama-50 esabelomali sethu sokudla sidla ngaphandle kwekhaya uma kuqhathaniswa namaphesenti angama-30 cishe eminyakeni engama-20 edlule. Ukudla izingxenye ezinkulu kusho ukuthi sisebenzisa ama-calories amaningi - ama-calories angama-400 umuntu ngamunye ngosuku kusukela ngawo-1980, empeleni. Ngeshwa, iningi lethu alilandeli ama-calories wethu wansuku zonke. Ngenxa yalokho, sithatha ama-calories amaningi kunokuba sisebenza futhi sithola isisindo kule nqubo. "Kukhona ifomula elula yokulawula isisindo: Uma ungafuni ukupakisha ngamakhilogremu athe xaxa, ungadli amakhalori amaningi kunokuba ushise ngokuvivinya umzimba nangokwenza umsebenzi wansuku zonke," kusho uYoung.

Okufanele ukwenze manje

Ukudla kancane akusho ukuthi kufanele ulambe noma uzizwe uphucwa okuthile. Kunezindlela ezimbalwa ezingenabuhlungu zokwehlisa izingxenye:

Bhala phansi ukuthi udlani.

Ucwaningo lukhombisa ukuthi sikujwayele ukubukela phansi ukungena kwethu kwekhalori ngamaphesenti angama-20-50. Ukugcina ijenali yokudla kuyindlela engcono kakhulu yokwandisa ulwazi lokuthi udlani nokuthi udla malini -- kanye nokukugcina uphendule ngalokho okungena emlonyeni wakho. Akukho okukwenza ucabange kabili ngokuthola leyo donut yesibili enamazwibela ngaphezu kokuvuma ngokubhala ukuthi ukwenzile. (Ungafaka ukudla okudlayo futhi ulandelele amakhalori akho ku-shape.com/diary/MealsViewAction, lapho uzothola khona ulwazi lokudla okunempilo ngaphezu kokudla okungu-16,000 okujwayelekile kanye negama lomkhiqizo.)

Yiba nokudla okuncane. "Abantu abaningi bebengazigcina benomzimba omncane uma benciphisa inani lokudla abakudlayo," kusho uPhil Wood, Ph.D., umqondisi wophiko lwe-genomics eNyuvesi yase-Alabama eBirmingham kanye nombhali wencwadi ethi How Fat Works (Harvard I-University Press, 2006). Ukulungiselela ukudla kwakho okuningi ekhaya, kunokuthembela ekuthumeni, kukunikeza ukulawula okwengeziwe. Mane ugcwalise isitsha noma ipuleti lakho ngokudla okuncane njalo ekudleni. Ukuze uthole umbono oqonde ngokwedlulele wokuthi kuyini ukukhonza okunengqondo, sebenzisa izinkomishi zokulinganisa nesikali sokudla: Isibonelo, ukuphakelwa kwelayisi okunconywayo yingxenye yenkomishi; ukuphaka inyama yenkomo, ingulube noma inkukhu ngama-ounces ama-3.

Yiba ne-restaurant-savvy. Ukudla kwezindawo zokudlela kudume ngokwedlulele futhi kuvame ukuqukatha amafutha amaningi noma ibhotela, elipakisha ngamakhalori. Kulezo zikhathi lapho udla khona, ungesabi ukwenza izicelo ezikhethekile: Cela uweta ukuthi akhonze okokugqoka noma kososo ohlangothini noma ukufaka isaladi noma ukufaka imifino eyengeziwe othosi baseFrance. Ukuze unciphise isilingo sokuhlanza ipuleti lakho, faka ingxenye yento yakho engenayo esikhwameni se-doggie ngaphambi kokuthi ilethwe etafuleni. Uma kungenzeka, nquma kusengaphambili ukuthi yini ozoyi-oda ukuze ugweme ukulingwa yizindawo nokuhogela kokudla okunzima ukumelana nakho. Ukuze uthole izindawo zokudlela zamaketanga, hlola amawebhusayithi abo ukuthola imininingwane yokudla okunempilo; ezindaweni zokudlela ezincane, shayela ngaphambili futhi ubuze mayelana nemenyu (bangafeksela ikhophi).

Gcina ukuphatha okuncane Ungakunqumi ukudla okuthandayo okunamakhalori amaningi; ukwenza kanjalo kuzomisa kuphela umjikelezo lapho uzincisha khona, bese uzitika ngokweqile. Esikhundleni salokho, babe nazo ezingxenyeni ezincane kaningi. Kunokuba ucabange ukuthi "Ngeke ngiphinde ngidle u-ayisikhilimu wenhlama yekhekhe," hlela ukuba nekhoni elingana nengane kanye ngesonto. Ngaleyo ndlela lapho izifiso zifika, uzokwazi indlela efanele yokuzijabulisa.

4. Sidla kakhulu ushukela.

"Olunye ushintsho olukhulu ekunikezeni kwethu ukudla kule minyaka engama-40 eyedlule ukwethulwa kwesiraphu yamabele ephezulu i-fructose (HFCS)," kusho uWood. Namuhla, i-HFCS imele amaphesenti angaphezu kwama-40 ama-caloric sweeteners afakwe ekudleni naseziphuzweni - futhi ikuyo yonke into kusuka kwisoda neyogathi efriziwe kuya kwesinkwa ne-ketchup. Inkinga? I-HFCS ikhuthaza ukudla ngokweqile ngoba yehluleka ukuqalisa izithunywa zamakhemikhali ezidingekayo ezitshela ubuchopho ukuthi isisu sigcwele, kuchaza uSusan M. Kleiner, Ph.D., RD, isazi sezemidlalo kwezemidlalo kanye nomnikazi weHigh Performance Nutrition eMer-cer Island, Wash. . "Ngaphandle kwalezi zithunywa, isifiso sakho sokudla asinakho indlela yokuvala. Ungadla ama-calories angu-300, futhi umzimba wakho ngeke uvume ukuthi usuwadle nhlobo." Eqinisweni, ucwaningo lukhombisa ukuthi ukusetshenziswa okwandisiwe kwe-HFCS kulelizwe - ngo-1970, ngamunye wethu wayedla cishe isigamu sephawundi ngonyaka kwathi ngo-2001, sasidla cishe amaphawundi angama-63 ngonyaka (lokho kungama-calories angama-313 ngosuku!) - empeleni izibuko ukwanda okusheshayo ukukhuluphala. Akungabazeki ezingqondweni zochwepheshe ukuthi i-HFCS idlala indima.

Okufanele ukwenze manje

Funda amalebula wokugcina ukudla okunokugxila okuphezulu kwe-HFCS ngaphandle kwenqola yakho yokuthenga - nomlomo wakho. Uma i-HFCS ifakwa ohlwini kuqala noma kwesibili kulebula, bheka ishadi elihambisana nezithako ukuze ubone ukuthi ushukela ungakanani ekudleni. Uma kuyigram noma amabili nje, ungakhathazeki. "Kodwa uma inamagremu ayisishiyagalombili noma ngaphezulu kashukela kanti iHFCS iphakathi kwezithako ezintathu zokuqala, thenga okunye," kusho uKleiner. Njengoba cishe izingxenye ezimbili kwezintathu zayo yonke i-HFCS edliwe e-United States ivela kuziphuzo, leyo yindawo yokuqala okufanele uyinciphise (i-12-ounce can yesoda inezipuni eziyi-13 ze-HFCS).

5. Asihambi ngokwanele.

"Eminyakeni engama-25 kuya kwengu-30 edlule, sesisukile ekubeni umnotho wezinsizakalo [ukuhamba, ukunyakaza, ukuphakamisa] kuya emnothweni wolwazi [okusekelwe emadeskini ethu] - futhi ngokuthuthuka ngakunye sesihlala phansi kakhulu," kusho uWadden kuchaza. Amadivayisi okonga abasebenzi njengezilawuli kude, amalifti nezindawo ezihambayo zokuhamba ezikhumulweni zezindiza kuyingxenye nje yenkinga. "Ukube ubungunobhala wesikhathi esigcwele emuva ngonyaka we-1960, futhi wasuka kumshini wokubhala ngesandla waba yiphrosesa yamagama, ngabe uzuze amakhilogremu ayi-10 ngonyaka kusukela kulolo shintsho olulodwa," kusho uWadden. Amakhompyutha awasona ukuphela kwesizathu esivusa ama-calories ambalwa; siphinde sichithe isikhathi esiningi ezimotweni esikhundleni sokuhamba ngenyawo siyokwenza imigwaqo emifushane. "Amadolobha amaningi awaklanyelwe ukuba abe nobungane abahamba ngezinyawo noma ukusigcina simatasa," kusho u-Eric Ravussin, Ph.D., uprofesa ePennington Biomedical Research Center e-Baton Rouge, La. Umphumela: Sichitha isikhathi esiningi emsebenzini wethu. izihlalo nesikhathi esincane ezinyaweni zethu.

Okufanele ukwenze manje

Phuma uvivinye umzimba. Ngokuya nge-CDC, ngaphezu kwamaphesenti angama-60 ethu awajimi njalo futhi amaphesenti angama-25 agcwele awazivocavoci nhlobo. Ukuvala ukuntuleka komsebenzi emhlabeni wethu osebenza ngamabhethri kanye nekhompyutha, umsebenzi ojwayelekile ubalulekile. Ukusebenza kwe-Cardio-vascular burns fat fat and calories; ukuzivocavoca okwakha imisipha, njengokuqeqesha amandla, kusiza ukugaya umzimba ngokuvilapha. Kuwo wonke amakhilogremu emisipha owakhayo, umzimba wakho uzoshisa cishe ama-calories angu-50 ngosuku.

Isizathu esikhulu sokuthi singanyakazi: ukungabi nesikhathi. Kuyindida ukuthi yize amakhompyutha enze izimpilo zethu zaba lula, manje sesisebenzisa amahora amaningi emsebenzini futhi senza konke okunye - imindeni, ukuthunyelwa kanye nokuvivinya umzimba - okuzungezile.

Lokho akusho, noma kunjalo, ukuthi awukwazi ukwengeza ukunyakaza ubuyele empilweni yakho yansuku zonke. Iqhinga uwukunyonyoba ngokwenza ama-tweaks amancane. Into elula ongayenza ukuhamba ngezinyawo noma ngebhayisikili esikhundleni sokushayela noma nini lapho ukwazi khona. Zama futhi ukubuyisela inqola yakho yegrosa esitolo (esikhundleni sokuyishiya endaweni yokupaka), uhambise izinto phezulu ngaso sonke isikhathi lapho udinga ukuzenza esikhundleni sokuzinqwabelanisa ohambweni olulodwa olukhulu, uvale ucingo olungenantambo ngemva kocingo ngalunye esikhundleni sokulushiya. etafuleni lekhofi ukuze ufinyelele kalula futhi, isiphakamiso esivamile esiphindayo, ukuthatha izitebhisi esikhundleni selifti noma izitebhisi ezihambayo. "Day in, day out, lezi zinguquko ezincane zishisa ama-calories angakusindisa ekugqokeni amakhilogremu eminyakeni edlule," kusho uWood.

Ukwehla kwesisindo akudingi amahora ejimini noma kuthrekhi egijimayo noma. UGlenn Gaesser, Ph.D., umqondisi wohlelo lwe-kinesiology e-University of Virginia eCharlottesville, weluleka ukwenza okungenani imizuzu eyi-150-200 ye-cardio ngesonto - eyehla ibe yimizuzu engama-20-30 kuphela ngosuku - namandla ukuqeqeshwa kathathu ngesonto. (Zama ikhalori lethu lokuqhumisa imizuzu engu-20 ekhasini le-190, lilungele isikhathi esimisiwe ngoba ungakwenza ekhaya.)

6. Sidla lapho singalambile.

Ukusebenzisa ukudla ukwanelisa umuzwa kunokuba isisu esibhodlayo kuvame kakhulu. Eqinisweni, amaphesenti angama-75 okudla ngokweqile abangelwa imizwa - futhi, akumangazi, abesifazane yibona abasengozini enkulu, ngokusho kuka-Spangle. “Sidla lapho sidangele, sidiniwe, sikhathele noma sicindezelekile,” usho kanje. "Ngenxa yalokho, asisabonani nokuthi indlala izwakala kanjani."

Okufanele ukwenze manje

Isinyathelo sokuqala sokunqoba ukudla okungokomzwelo ukukuqaphela. Zama lokhu kuvivinya umzimba: Ngaphambi kokuba ulume noma yini, zijwayeze ukubuza ukuthi kungani uyidla, kusikisela u-Ann Kearney-Cooke, Ph.D., isazi sokusebenza kwengqondo nomqondisi we-Cincinnati Psychotherapy Institute. "Zibuze: 'Ingabe ngilambile ngokomzimba noma ngidla ngesinye isizathu?'" Uma ulambile ngempela, qhubeka udle. Kodwa uma kungenxa yokuthi uthukuthelele umyeni wakho noma ucindezelwe umnqamulajuqu womsebenzi, zitshele ukuthi kufanele ulinde imizuzu engu-15 ngaphambi kokudla leso sidlo. Imvamisa isifiso sokudla sizophela ngaleso sikhathi. Uma kungenjalo, zivumele ukuba ube nokuthile. Amathuba ukuthi, ngalelo phuzu, uzodla okuncane noma kunjalo njengoba isikhathi sokulinda sikugcina ekushayeni noma yini nayo yonke into esemlonyeni wakho. Elinye iqhinga lapho udinga ukwelashwa: Zitike ngezinye izindlela ngaphandle kokudla, njengokufunda inoveli noma umagazini wakho owuthandayo. Ungakwazi ngisho nokubeka izinto zokufunda lapho ugcina khona ukudla, ngakho uma uvula ikhabethe uyakhunjuzwa ukuthi ufinyelele lokho hhayi ama-chips.

7. Amazinga ethu okuxineka asophahleni.

“Abesifazane namuhla bakhathazeke kakhulu kunangaphambili ngoba sihlala sinikezwa umyalezo wokuthi uma senza okwengeziwe, izimpilo zethu zizoba ngcono,” kusho uKearney-Cooke. "Ngenxa yalokhu, abaningi bethu bagijima bengami futhi bathatha kakhulu usuku olulodwa." Ucwaningo lwakamuva olwenziwe yiPew Research Center, isikhungo sokucwaninga imibono yomphakathi kanye nesikhungo sokucwaninga ngesayensi yezenhlalo eWashington, D.C., luthole ukuthi amaphesenti angama-21 abantu abavame ukuzizwa becindezelekile bathi bavame ukudla ngokweqile kanti amanye amaphesenti angama-25 athi athanda ukuzitika ngokudla okungenamsoco. Awuhlali nje kuphela lapho ulahlekelwa yikhono lakho lokwenza izinqumo ezinempilo lapho ukhungathekile, kepha uma ushibilika, uyazigxeka futhi maningi amathuba okuthi uphethe ngokuthi imizamo yakho ayikufanele nakancane. Ngaphezu kwalokho, ama-hormone akhiqizwa lapho ucindezelekile abangela ukuba umzimba wonge amafutha, ikakhulukazi phakathi nendawo.

Okufanele ukwenze manje

Kulula ukushiwo kunokukwenza, kepha zama ukwenza ezinye izinto lapho isifiso sokudla sicindezelwa: Hamba uzungeze ibhulokhi, ubuke ukuphindiselwa kwabangane noma ukumba engadini - noma yini ekujabulisa. "Kumele ube nezinye izinto ozilangazelelayo ngaphandle kokudla," kusho uKearney-Cooke. Lokho kusho, uma kuyisikhathi sokudla okulula, uzodinga ukukhetha ama-munchies alungile. Abacwaningi e-Massachusetts Institute of Technology eCambridge, Mass. bathole ukuthi ungakwazi ukukhulisa i-serotonin, i-hormone yokuzizwa ujabule, enokuthula komzimba, ngokuba nokudla okulula okunesitashi okuqukethe amaprotheni amancane noma angenawo nhlobo. "Ngaphandle kwe-serotonin ungazizwa uphansi, ucasukile futhi uphambene," kuchaza uJudith Wurtman, Ph.D., ongumcwaningi oholayo ocwaningweni. Okungcono kakhulu ongakhetha kukho kufaka phakathi ama-veggie sushi rolls, amakhekhe elayisi, ubhatata obhakiwe noma ama-soy chips.

8. Asinabuthongo.

Ngezimpilo zethu zokuhamba, sivame ukungalali ukuze sicindezele konke okukhona. "Ucwaningo lukhombisa ukuthi isikhathi sokulala kubantu bethu besilokhu sincipha kule minyaka engama-30 edlule size sifinyelele lapho sishoda khona isikhathi esingaphezu kwehora ngobusuku,” kusho uRavussin, ocwaninga ngezakhi zofuzo namangqamuzana okukhuluphala. Olunye ucwaningo lwakamuva olwenziwe eCase Western Reserve University eCleveland luthole ukuthi, ngokwesilinganiso, abesifazane abalala amahora amahlanu noma ngaphansi ebusuku banamathuba angamaphesenti angama-32 okuba nesisindo namaphesenti angu-15 okuba nesisindo esikhulu kunalabo abathola okungenani amahora ayisikhombisa . Olunye ucwaningo olusha oluvela eLaval University eQuebec, eCanada, lubonisa ukuthi ukulala okwengeziwe kuyasiza. Abacwaningi bacwaninga abantu abacishe babe ngu-750 iminyaka engu-10 futhi bathola ukuthi abesifazane abalala amahora ayisithupha kuya kwayisikhombisa ubusuku ngabunye babengamakhilogremu angu-11 kunalabo ababethimula amahora ayisikhombisa kuya kwayisishiyagalombili. Futhi, izifundo zangaphambilini ziphakamisa ukuhlangana phakathi kwesikhathi esincane sokulala nokudla okuningi.

Okufanele ukwenze manje

Thola iso lokuvala okuningi ngokulala ngaphambi kwesikhathi. Ekuqaleni kungabonakala kunzima ukulala ngaphambi kwesikhathi sakho esijwayelekile, kepha ngemuva kwesonto umzimba wakho uzojwayela. Ukukusiza unqume, yeka i-caffeine noma utshwala okungenani amahora amane ngaphambi kokulala. Vuka uyolala ngasikhathi sinye nsuku zonke (ngisho nangezimpelasonto), qiniseka ukuthi igumbi lakho lokulala lipholile futhi limnyama, bese wenza okuthile okuzolisayo - njengokugeza okufudumele noma ukulalela umculo othambile - ngaphambi kokungena. Iningi abantu badinga indawo yebhafa yamahora amabili kuya kwamathathu ukuze baphumule phakathi kwengxenye esebenzayo yosuku lwabo nesikhathi sokulala ukuze balale.

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