Wake wazibuza ukuthi kungani ukuthola kunzima kangaka ukuncipha noma kungani uzizwa ukhathele kakhulu kunokuvamile, ngisho nalapho udla ukudla futhi uzivocavoca? Izikhathi eziningi, ukhiye ulele kokuthile okuyisisekelo njengokulala. Ukungalali kahle okujwayelekile kungase kube isiphazamisi esithulile semetabolism yakho nempilo yakho., futhi imiphumela idlula kude imibuthano emnyama elula noma isimo sengqondo esibi sasekuseni.
Eminyakeni yamuva, izifundo ezihlukahlukene zesayensi kanye nochwepheshe bezempilo baye bagxila kukho ubuhlobo obuseduze phakathi kwekhwalithi yokulala, i-metabolism kanye nebhalansi ye-hormonalUkulala amahora ambalwa kunezincomo noma ukwenza kanjalo ngendlela ehlukene akugcini nje ukwandisa ingozi yokuthola isisindo, kodwa futhi Kuthinta ukuphathwa kwendlala, indlela umzimba wakho owasebenzisa ngayo amandla, ngisho nesimo sakho sengqondo nempilo yenhliziyo nemithambo yegazi.Lapha sichaza ngokuningiliziwe ukuthi ukuphumula kuwuthinta kanjani umzimba wakho nokuthi yini ongayenza ukuze ubuyise ubungqabavu bakho.
Kungani ukulala kuyisihluthulelo semetabolism yakho?
Uma silala kahle, umzimba usebenzisa lesi sikhathi sokuphumula ukulungisa izicubu, lawula amahomoni abalulekile futhi ihlanze ngisho nobuchopho ubuthi obunqwabelana phakathi nosuku. Ezigabeni ezijulile zokulala, Imisipha yethu iyakhula, inhliziyo iyaphumula nomfutho wegazi uyehla, eyenza yonke imisebenzi ye-metabolic ibe lula. Kodwa lapho lokho kuphumula kunganele noma kusezingeni eliphansi, akukho kulokhu okwenzeka kahle nokungalingani kuyavela.
Omunye wemiqondo esemqoka yokuqonda lo mthelela yi- isigqi se-circadian, iwashi langaphakathi elilawula imisebenzi yethu yezinto eziphilayo, okuhlanganisa ukulala nokugayeka kokudla. Ukuphazamisa lesi sigqi—kungaba ngokulala ngezikhathi ezihlukene, ukusebenza ngokushintshana, noma ukusebenzisa ifoni yakho ngaphambi kokulala— Ingakhiqiza i-dyssynchrony ethinta ngokuqondile indlela umzimba wakho ohlanganisa ngayo i-glucose, amafutha namaprotheni..
Ubudlelwano phakathi kwe-metabolism nokuphumula busondele kakhulu kangangokuba, ngokocwaningo lwakamuva, Ukuntuleka kokulala kukhuthaza ukuqala kwe-metabolic syndromeLe sethi yezinkinga ihlanganisa ukukhuluphala kwesisu, amazinga aphezulu e-triglyceride, umfutho wegazi ophakeme, nokumelana ne-insulin.
Ama-hormone, umzimba kanye nokulala: unxantathu oyisisekelo
Enye ye Imiphumela esheshayo yokungalali kahle ukungalingani kwamahomoni.Amahomoni amabili, ikakhulukazi, angabadlali ababalulekile ekulawuleni indlala namandla asetshenziswayo: i-leptin ne-ghrelinI-Leptin, ekhiqizwa izicubu ezinamafutha, isisiza ukuthi sizizwe sigcwele. I-Ghrelin, ekhiqizwa esiswini, kuvusa isifiso sokudlaLapho silala kancane, I-Ghrelin iyaphakama futhi i-leptin iyawa, okuhumushela ekulambeni okwengeziwe kanye nokulula kakhudlwana ukunikezela ezifisweni, ikakhulukazi ama-calorie angenalutho nokudla okugayiwe kakhulu.
Kodwa indaba ayigcini lapha. Ukuntuleka kokulala nakho kwandisa amazinga e-cortisol, eyaziwa ngokuthi i-hormone yokucindezeleka. I-Cortisol isigcina siphapheme futhi sisebenza, kodwa uma ihlezi iphakeme ebusuku, ayenzi nje kube nzima ukuphumula, Ikhuthaza ukunqwabelana kwamafutha esiswini futhi iqhubekisela phambili umuzwa wokukhathazeka nesifiso sokudla..
Lokhu kungalingani kwama-hormone kungavela ngisho nangemva kobusuku obubodwa bokungalali kahle, kodwa kuba kubi kakhulu lapho ubusuku bokungalali kahle bunqwabelana. Umzimba ungena emjikelezweni ononya: indlala eyengeziwe, isifiso esiningi sokudla okunekhalori ephezulu, ukuzithiba okuncane futhi, ngokuhamba kwesikhathi, ukuzuza isisindo kanye nengozi enkulu yezifo ze-metabolic..
Imiphumela yokungalali ngokwanele ku-insulin neglucose
La insulini Yihomoni enesibopho sokugcina amazinga kashukela egazini ehlolwa. Lapho silala kahle, ukuzwela kwe-insulin kuhlala kusezingeni eliphezulu, okuvumela i-glucose ukuthi idlule isuka egazini iye kumaseli ukuze iguqulwe ibe amandla. Nokho, Ukuntuleka kokulala kunganciphisa ukuzwela kwe-insulin kuze kufike ku-25%., ngokwezifundo ezihlukahlukene. Lokhu kusho ukuthi i-glucose inqwabelana egazini futhi igcine igcinwe njengamafutha, ikakhulukazi endaweni yesisu.
Lesi simo asigcini nje ngokwenza kube nzima ukunciphisa umzimba, kodwa kwandisa ubungozi bokuthola isifo sikashukela sohlobo 2 kanye nesifo esesabekayo se-metabolic syndrome, okuhlanganisa ukukhuluphala kwe-visceral, umfutho wegazi ophakeme, i-dyslipidemia kanye namathuba aphezulu okuphathwa yizifo zenhliziyo nemithambo yegazi.
Ngisho nakubantu abasha nabanempilo enhle, Imikhawulo yezinsuku ezine zokulala ingabangela izinguquko ezinkulu kumetabolism ye-glucose.. Ngakho-ke Ukulala kufanele kubhekwe njengensika eyisisekelo, kanye nokudla nokuzivocavoca, ukulawula umzimba nokuvimbela izifo ezingapheli..
Ubuchopho, ukuzithiba, kanye nezifiso: uhlangothi olungabonakali lokungalali kahle
Ngaphezu kwalokho okwenzeka emzimbeni, Ukungalali ngokwanele kuthinta indlela esibona futhi sikhethe ngayo ukudla. Lapho sikhathele, Umsebenzi ku-prefrontal cortex yobuchopho—lapho kuhlala khona ukuzithiba—uyancipha, futhi uhlelo lokuklomelisa, njenge-amygdala ne-nucleus accumbens, lwenziwa lusebenze ngokwezinga elikhulu. Ngenxa yalokho, Sizizwa sikhangwa kakhulu ukudla okusheshayo, amaswidi kanye nokudla okulula okungenampilo, futhi kuba nzima ngathi ukumisa leyo mibono.
Ukuhlola okuhlukahlukene kwe-neuroimaging kubonise ukuthi, ngemva kokuphumula okungekuhle ebusuku, Asigcini nje ngokukwazisa ukudla okunamakhalori aphezulu njengokukhangayo, kodwa futhi kungenzeka ukuthi sikukhethe, ngisho nangaphandle kwesidingo sangempela sokudla..
Ngakho-ke, ukulala kahle ngokuqhubekayo akubangeli nje ukuqoqwa kwama-calories emzimbeni, kodwa. Kuphinde kusiqhubele ekubeni silandele indlela yokudla enempilo kancane., okugcina kwandisa ingozi yokukhuluphala kanye nezifo ezihlobene nayo.
Iyini i-metabolic syndrome futhi kungani ukungalali kahle kwenza kube kubi nakakhulu?
El isifo se-metabolic Kuyiqembu lezimo lapho, lapho zihlangene, zandisa kakhulu ingozi yesifo senhliziyo nemithambo yegazi kanye nesifo sikashukela sohlobo 2. Kuhlanganisa ukukhuluphala kwesisu, umfutho wegazi ophakeme, amazinga aphezulu e-triglyceride, amazinga e-cholesterol ephansi ye-HDL (“enhle”) kanye nokumelana ne-insulin.
Ubudlelwano phakathi kokuntuleka kokulala kanye nesifo se-metabolic buya ngokuya bucaca. Ukungasebenzi kahle kwesigqi se-Circadian kanye nokuntuleka kokulala kwenza kube nzima kakhulu ukulondoloza ibhalansi ye-hormonal kanye ne-metabolic edingekayo ukuze kugwenywe lezi zinkinga.. Futhi, Ukukhathala okungapheli kuthanda ukungasebenzi komzimba kanye nokuthambekela kokuphendukela ekudleni okungenampilo, okubhebhethekisa kakhulu isimo se-metabolic.
Kubalulekile ukugcizelela ukuthi, ngokwemibandela yamanje yezokwelapha, Abantu abanokhalo olungaphezu kuka-94 cm kwabesilisa no-88 cm kwabesifazane, ama-triglycerides aphezulu, i-glucose esheshayo kanye nomfutho wegazi ongaphezu kuka-130/85 mmHg basengozini.Futhi ukungalali kahle kusebenza njenge-catalyst yalezi zici.
Umthelela wokuphumula ekulawuleni isisindo
Ingabe ukulala kahle kungakusiza ulahlekelwe isisindo? Isayensi ithi yebo. Ukulala phakathi kwamahora angu-7 nangu-9 ubusuku ngabunye kuyibanga elinconywa kakhulu labantu abadala abafuna ukulondoloza isisindo esinempilo. Ngokuthola ukuphumula okudingekile, asidli amakholori ambalwa nje kuphela, kodwa umzimba wethu uba nekhono ngokwengeziwe ekulawuleni amafutha nokulawula indlala..
Ukuhlola okwenziwa eNyuvesi yaseChicago kubonise ukuthi ababambiqhaza abalala ubusuku bonke balahlekelwe amafutha amaningi ngenkathi bedla ukudla okunempilo kunalabo abalala kancane. Umehluko wawungewona omncane, kodwa amafutha afika ku-55% alahlekile kulabo ababephumule kancane..
Lezi zinzuzo zokulala ngokunethezeka azikhawulelwe esikalini: Bathuthukisa isimo sengqondo, inkumbulo, ubuciko, ukusebenza komsebenzi, nempilo yenhliziyo, okunethonya elihle kuyo yonke ikhwalithi yokuphila.
Amathiphu namasu asebenzayo ukuze ulale kangcono futhi unakekele imetabolism yakho
Ufuna ukwenza kube lula? Nayi eminye imihlahlandlela esekelwe uchwepheshe:
- Hlela amashejuli avamile eyokulala nokuvuka, ngisho nangezimpelasonto. Izinguquko ezivamile zenza kube nzima ukuthola ubuthongo bekhwalithi.
- Gwema ukulala isikhathi esideUma uthatha isihlwathi, ungakuvumeli kuthathe imizuzu engaphezu kwengu-20-30 futhi ungalokothi ntambama.
- Beka umbhede ukuze ulale kuphelaUngathathi ifoni yakho, ithebhulethi, noma ukudla kanye nawe: ubuchopho bakho kufanele buhlobanise umbhede nokuphumula kuphela.
- Gcina ikamelo lokulala limnyama, lingena umoya futhi lisezingeni lokushisa elithokomeleUkukhanya okukhulu nokushisa kungaphazamisa izigaba ezijulile zokulala.
- Zivocavoce kancane okungenani ihora elilodwa ngosuku, okungcono ngaphandle futhi ungalokothi ngaphambi nje kokulala.
- Yehlisa ukuchayeka ezikrinini zikagesi okungenani ihora elilodwa ngaphambi kokulalaUkukhanya okuluhlaza okuvela komakhalekhukhwini namakhompyutha kuphazamisa ukukhiqizwa kwe-melatonin, ihomoni yokulala.
- Gwema ukudla i-caffeine, utshwala nokudla okuvuselelayo ntambama nakusihlwa..
- Kubandakanya ukumnika okuphumuzayo okufana ne-chamomile noma i-valerian uma ukuthola kunzima ukunqamula.
Ukudla, i-hydration, nokunyakaza: abalingani bokuphumula kanye ne-metabolism
Ukuze uthole ukulala okubuyisela ngempela kanye nokusebenza ngokugcwele kwe-metabolism, kubalulekile ukunakekela ezinye izinsika:
- Beka kuqala ukudla okulinganiselayo, okucebile ngemifino, izithelo, izinhlanzi ezinamafutha, okusanhlamvu okusanhlamvu namantongomaneSusa noma unciphise ukudla okudala ukuvuvukala njengokudla okucutshungulwe kakhulu, ushukela ocolisisiwe, amafutha e-trans, neziphuzo ezinoshukela.
- Hlafuna kahle futhi udle ngokuqaphela. Zinike isikhathi nokunaka okugcwele ekudleni, ugweme iziphazamiso nokujaha.
- Hydrate kahlePhuza okungenani izingilazi zamanzi eziyi-8 ngosuku ukuze usize izitho zakho zisuse ubuthi futhi ugcine isikhumba sakho nezicubu ziphilile.
- Yenza ukuzivocavoca kwe-aerobic njalo futhi uvumelanise ukuqina nekhono lakhoUkunyakaza kwansuku zonke kukhuthaza ibhalansi ye-hormonal, ukusungula, inkumbulo, futhi kusiza ukugcina ukunqwabelana kwamafutha e-visceral kude.
Uma uvuka ekuseni, iqhinga lapho uvuka phuza ingilazi yamanzi nejusi elincane likalamula ukwenza kusebenze uhlelo lokugaya ukudla nokwandisa ukumuncwa kwezakhi.
Ungayivimba kanjani i-cortisol nokucindezeleka ukuthi konakalise ukuphumula kwakho
I-Cortisol kufanele ibe phezulu ekuseni futhi ibe phansi ebusuku, kodwa ukucindezeleka, imikhuba emibi, noma ukungalali kungakushintsha. I-cortisol eyengeziwe ibangela ukuqwasha, ukuqothuka kwezinwele, ukujuluka, ukucasuka kanye nokuthambekela kokuqongelela amafutha.Yini ongayenza ukuze wehlise?
- Prakthiza ukuzindla noma ukucabangela, ngisho noma kuyimizuzu embalwa nje ngosuku.
- Yenza izivivinyo zokuphefumula, njengenqubo ye-4-7-8, ngaphambi kokulala..
- Zinike isikhathi enhlalakahleni yakho engokomzwelo kanye nokuphila komphakathi.
- Gwema ukuchayeka ezikrinini zikagesi ebusuku futhi uthuthukise ukukhanya kwemvelo ekuseni ukuze uvumelanise iwashi lakho lebhayoloji.
Ukuthinta okuncane kungenza umehluko: Funda incwadi ethule, ugeze uphumule ngezikhathi ezithile, noma sebenzisa amafutha abalulekile njenge-lavender. bangabalingani bokulala bendabuko. Futhi, ukugcina ikamelo lokulala lithule, ukugqoka izingubo ezikhululekile, nokugwema izinto ezivusa amadlingozi ngaphambi kokulala.
Ukubaluleka komatilasi nemisebenzi yasebusuku
Imininingwane evamise ukubukelwa phansi yi- izinga likamatilasi nomcameloUkulala kumatilasi omuhle—oqinile osuka phakathi kuya phezulu, izindwangu eziphefumulayo, futhi ungekho iziphethu, uma kungenzeka—kungavimbela ubuhlungu nokuqwasha. Futhi, khumbula ukufaka umoya ekamelweni lakho futhi uligcine lingenazo izinto zikagesi.
Adopt ukuphumula kwezinqubo zasebusuku (njengokugeza ngamanzi afudumele, ukubhucungwa umzimba kancane, noma ukuya ocansini) kusiza ingqondo nomzimba wakho kuhlobanise ukuphela kosuku nokuphumula.
Kulabo abanezinkinga ezingathi sína zokuqwasha noma iziyaluyalu ezisolakalayo njengokuphelelwa umoya uma ulele, Kubalulekile ukuxhumana nochwephesheUkwelashwa okufanele kungenza umehluko omkhulu kumetabolism yakho kanye nenhlalakahle jikelele.
Udinga ukulala okungakanani ngempela?
Ochwepheshe abaningi bayavuma: Phakathi kwamahora angu-7 no-9 yibanga elifanele abantu abadala. Ukulala ngaphansi kwamahora angu-6 njalo kuhlotshaniswa nengozi enkulu yokuthola isisindo, ukuqongelela amafutha esisu, nokuthuthukisa izifo ze-metabolic. Ukulala kakhulu akudingekile, kodwa Isihluthulelo sisekhwalithi kanye nokujwayelekile kokuphumula, hhayi nje ngamahora esewonke.
Ukulala kuyisici esiyisisekelo esivame ukunganakwa. Ukunakekela ukuphumula kwakho akukhona nje ukulala ngenjongo yokulala: kumayelana Gcina umzimba wakho nengqondo ibhalansi ukuze imetabolism yakho isebenze njengoba kufanele. futhi ujabulele impilo enempilo, engacindezeli kangako, futhi enomdlandla kakhulu nsuku zonke.
