Buza uMqeqeshi wooSaziwayo: Inombolo 1 Isizathu sokuba uMsebenzi wakho awusebenzi

Umxholo

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Q: Ukuba bekufuneka ukhethe Nye into edla ngokuthintela umntu ekubeni angatyebanga, alunge, kwaye abe sempilweni, ungathi iyintoni?

A: Kuza kufuneka ndithethe ubuthongo obuncinane kakhulu. Uninzi lwabantu luyasilela ukuqonda ukuba ukulala ngokwaneleyo (ii-7-9 iiyure ngobusuku) kuseta inqanaba layo yonke enye into. Ubuthongo obulungileyo abuniki nje kuphela umzimba wakho kunye nengqondo ithuba lokuphola, kodwa kuyanceda ekulinganiseni amanqanaba akho ehomoni. Oku kuyinyani ngokukodwa kwezi hormone zine zilandelayo:

• Cortisol: "IHormone yoxinzelelo" enxulunyaniswe nokuzuza ubunzima xa amanqanaba ephakanyisiwe
• Ukukhula kwehomoni: Ihomoni ye-anabolic (ekhuthaza ukukhula kwemisipha kunye nokukhula kwezinye izicwili ezinobunzima emzimbeni) kubalulekile ekulahlekelweni ngamafutha (Funda ngakumbi malunga nokukhula kwehomoni kusebenza apha)
• Leptin: Ihomoni yokunciphisa umdla ekhutshwa ngamanqatha
• Ghrelin: Umdla wokuvuselela umdla okhutshwe sisisu

Zimbini iindlela zokulala: ukuhamba kwamehlo okukhawuleza (REM) kunye nokulala okungahambi ngokukhawuleza (NREM) ukulala, okunokwahlulwahlulwa kube ngamanqanaba amane. Ukulala okuqhelekileyo ebusuku kubandakanya ama-75 ekhulwini e-NREM kunye nama-25 ekhulwini e-REM. Masiqwalasele ngakumbi amanqanaba ahlukeneyo:

Vuka: Lo mjikelo wenzeka okoko ulale de uvuke. Ngokusisiseko lixesha lokuvuka xa kufuneka ulele. Ixesha lakho kumjikelezo wokuvuka liya kuthathwa njengenxalenye "yokuphazamiseka kokulala."

Ukukhanya: Eli nqanaba lokulala lenza uninzi lobusuku bomntu ophakathi, malunga neepesenti ezingama-40 ukuya kuma-45. Ikwabizwa ngokuba yindawo yokulala yesi-2, izibonelelo zeli nqanaba zibandakanya ukwanda kokusebenza kweemoto, uxinzelelo kunye nokuphaphama. Xa uthatha "amandla ombane," uvuna ikakhulu izibonelelo zenqanaba 2 lokulala.

Nzulu: Ubuthongo obunzulu (inqanaba lesi-3 kunye nelesi-4) lwenzeka ngaphambi kokulala kwe-REM kwaye ngokuyintloko kudityaniswa nokubuyiselwa kwengqondo nomzimba-yiyo loo nto, njenge-REM, ixesha elichithwe kumjikelo onzulu liyinxalenye "yobuthongo bokubuyisela." Ngexesha lamanqanaba anzulu okulala kwe-NREM, umzimba uyalungisa kwaye uvuselele izicwili, wakhe ithambo kunye nezihlunu, kwaye ubonakale ngathi uqinisa amajoni omzimba. Kukweli nqanaba apho umzimba ukhupha i-hormone yokukhula, encedisa ekukhuleni kweseli nasekuvuseleleni.

Ukulala kwe-REM: Isigaba sokulala se-REM sikholisa ukubakho malunga nemizuzu engama-90 emva kokulala, emva kobuthongo obunzulu. Ukulala kwe-REM kubalulekile kwimeko yakho yonke, impilo yengqondo, kunye nokukwazi kwakho ukufunda kunye nokugcina ulwazi. Ikwanxulunyaniswe nokulungiswa okungcono kwememori, ukukhulisa ubuchule bokuyila, kunye nokusinceda ukujongana neemvakalelo kunye nokufunda imisebenzi enzima.

Ukwandisa umgangatho wokulala kwakho, kufuneka ufumane ubuninzi obaneleyo bokulala kunye ne-REM ubusuku bonke.

Uphando olutsha ngakumbi nangakumbi luxhasa ukubaluleka kokulala njengeyona nto iphambili yokulahleka kwesisindo esenziwe kakuhle (okanye njengoko ndithanda ukuthi, "ukulahleka kwamafutha"), kunye nokutya kunye nokuzilolonga. Uphononongo lwakutsha nje olupapashwe kwi Ijenali yoMbutho Wezonyango waseKhanada bafumanise ukuba abantu abalala ixesha elide kwaye benomgangatho ophakamileyo wokulala babesenokwenzeka ukuba babe slimmer ngelixa besitya. Ngaphezu koko, i-Canadian Obesity Network ngoku iquka ukulala ngokwaneleyo kwiseti yayo entsha yezixhobo zokulawula ukutyeba koogqirha.

Umgca wenyani: Ukuba ufuna ukutyeba kwaye ulunge, qiniseka ukuba ulala ngokwaneleyo.

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