Ziziphi iinzuzo zokungaseli utywala?

Umxholo

• Ulawulo olungcono kwimikhwa yakho yokusela
• Impilo ebhetele ngokubanzi
• Ukulala okungcono
• Amandla amaninzi kunye neeMoods ezingcono
• Ulusu olungcono
• Ukusebenza ngcono koBungqine kunye nokuBuyisa ngokukhawuleza
• Amathuba angcono okujongana neMicimbi yaKho ~
• Ukuzithemba ngakumbi kwiiMeko zeNtlalo
• Uphengululo lwe

Ukubona abantu abaninzi bephunga amanzi ebharini, okanye beqaphela ii-mocktails ezininzi kwimenyu kunesiqhelo? Kukho isizathu: Ukunyaniseka kuhamba-ngakumbi phakathi kwabantu abakhathalelayo ngokuphila ngendlela esempilweni ngokubanzi.

Oku kungenxa yombulelo ekwandiseni ulwazi malunga nokusetyenziswa gwenxa kotywala: "Ukusetyenziswa kotywala kukuphazamiseka" kuyanda phakathi kwabasetyhini abancinci, kwaye inani labantu abadala abancinci ababulawa sisifo sesibindi esiqhutywa butywala kunye nesifo sokuqina kwesibindi liye landa kakhulu. I-United States Preventive Services Task Force ibhengeze nje ukuba bonke abantu abadala, kubandakanya nabasetyhini abakhulelweyo, kufuneka bahlolwe ukusetyenziswa gwenxa kotywala ngoogqirha babo bokuqala ekunyangeni, ngokwengxelo entsha yeqela elishicilelwe kwiphephancwadi lezonyango. JAMA. Kwaye, ewe, uphando oluthe kratya lubonisa ukuba nokusetyenziswa gwenxa kotywala akulunganga kwimpilo yakho-ungaze ucinge ngeziphumo ezibi zempilo yokusela kakhulu.

Ngelixa kunokuvakala ngathi kuyingozi, kukho izibonelelo ezininzi zokuyeka utywala (okwethutyana okanye ngenye indlela). Apha, izinto ezisixhenxe ezinokukuqinisekisa ukuba utshintshe iwayini yakho yasebusuku yeFriyay ukuze wenze into emnandi. (Ukuba izibonelelo ziqinisekisa ukuba ulahle utywala-nokuba ixeshana elincinci-landela ezi ngcebiso malunga nendlela yokuyeka ukusela utywala ngaphandle kokuziva yonke i-FOMO.)

Ulawulo olungcono kwimikhwa yakho yokusela

Ukuba uyeka ukusela ixesha elincinci-yithi, ngokusebenzisa umceli mngeni wendlela kaJanuwari-unokuchaphazela indlela osela ngayo kudala. Uphando olutsha olwenziwe yiDyunivesithi yaseSussex lulandele ngaphezulu kwama-800 abantu abathathe inxaxheba kwi-Dry Januwari e-2018 kwaye bafumanisa ukuba abathathi-nxaxheba basasela kancinci ngo-Agasti. Inani leentsuku zokusela zehla ukusuka kwi-4.3 ukuya kwi-3.3 ngeveki, umyinge wokunxila wehla ukusuka kwi-3.4 ngenyanga ukuya kwi-2.1 ngenyanga, kwaye i-80 yabathathi-nxaxheba babika ukuba baziva bekwazi ukulawula ukusela kwabo.

"Into eqaqambileyo malunga neDry January kukuba ayikho malunga noJanuwari," watsho isazi ngengqondo uRichard de Visser, owayekhokela iqela lophando, ekukhululweni. "Ukungabinabo utywala kangangeentsuku ezingama-31 kusibonisa ukuba asidingi tywala ukuba sonwabe, siphumle, sizonwabise. Oko kuthetha ukuba unyaka wonke sikwazi ukwenza izigqibo malunga nokusela kwethu, kwaye ukunqanda siyeke ukusela kakhulu kunokuba besifuna. "

Impilo ebhetele ngokubanzi

"Akukhona nje ukuba utywala buqulethe ezininzi iikhalori ezingenanto, kodwa xa abantu besela kakhulu bavame ukwenza ezinye izinto ezinobungozi obunomsoco, ngoko ke ukuyeka utywala kunokuba nefuthe elibi kakhulu kubunzima kunye nempilo yonke yenhliziyo," kusho uCarlene MacMillan. MD, ugqirha wengqondo kunye nelungu le-Alma yengqondo ye-co-practice yoluntu kwi-NYC. Ubungqina: Emva kokuyeka utywala kwinyanga nje enye, iipesenti ezingama-58 zabathathi-nxaxheba kwiYunivesithi yase-Essex eyomileyo kaJanuwari yophando baxela ukunciphisa umzimba.

"Ukuxhonywa kwakhona kungena kwindlela yezinto ezinje ngokubaleka kusasa okanye ukuya ejimini. Ngokukuyeka, abantu banako ukubambelela kwimithambo," utshilo. "Kukho, ewe, izibonelelo zexesha elide ngokubhekisele ekunciphiseni umngcipheko wee-cancer ezininzi, ukuphucula impilo yentliziyo, ukunceda amajoni omzimba, kwaye kungonakalisi isibindi." (Umzekelo, ukusela utywala nje ngosuku kunokunyusa umngcipheko womhlaza wamabele.) Unokufumana ukuchithwa okupheleleyo kweengozi zesifo esinxulumene notywala kwi-National Institute on Alcohol Abuse and Alcoholism website.

Ukulala okungcono

UGqr. MacMillan uthi: "Njengogqirha wengqondo, zininzi izigulana zam ezibika ubunzima bokulala. "Utywala bufana nokugalela ityuwa enxebeni xa kufikwa kubuthongo obungalunganga. Iyanciphisa ukulala kwe-REM (elona xesha lokulala libuyisa kakhulu) kwaye yenza umonakalo kwizingqini ezijikelezayo. Xa abantu beyeka utywala, ukulala kwabo kungazuzisa kakhulu, kuthi ke, , inceda impilo yabo yonke yengqondo." (Nantsi ngakumbi malunga nendlela utywala obuphazamisana ngayo nokulala kwakho.) Ekupheleni kukaJanuwari owomileyo, ngaphezu kwe-70 ekhulwini labathathi-nxaxheba kwiYunivesithi yaseSussex kuphononongo babika ukuba balele ngcono xa belahla utywala.

Amandla amaninzi kunye neeMoods ezingcono

Ukuba ulala ngcono, mhlawumbi uya kuziva unamandla-kodwa ayisosizathu kuphela sokuba ukuyeka utywala kunokunyusa amandla akho. "Ukuthabatha ikhefu utywala kunokuwonyusa amandla akho," utshilo uKristin Koskinen, R.D.N., ingcali yezondlo ebhalisiweyo. Ukusela kuphelisa unikezelo lwakho lweevithamini B (ezibalulekile kumandla azinzileyo). "Njengoninzi lwezakhamzimba, iivithamini ze-B azinanjongo enye kuphela, ke unokuqaphela ifuthe kumandla kunye nakwimo yakho yokusela utywala, utshilo. Eso sesona sizathu sibangela ukuba iipesenti ezingama-67 zabathathi-nxaxheba beDry January kwiYunivesithi yaseSussex bachaze ukuba banamandla.

Ulusu olungcono

"Ukususa utywala ekudleni kunokuphucula indlela okhangeleka ngayo," utshilo uKoskinen. "Sonke sivile ukuba utywala butshabalalisa amanzi, nto leyo ebangela ukuba iiseli zolusu ziphulukane nokutyeba, kwaye oko kukhokelela ekubeni isikhumba esidiniweyo, esidala." Enyanisweni, uphando lweYunivesithi yaseSussex lufumene ukuba i-54 ekhulwini yabathathi-nxaxheba be-Dry January babika ukuba banesikhumba esingcono. (Ubungqina: UJ.Lo akaseli tywala kwaye ubonakala ekwiminyaka yakhe.)

Ukusebenza ngcono koBungqine kunye nokuBuyisa ngokukhawuleza

"Ukusuka kwimbonakalo yokusebenza kwezemidlalo, utywala bunokuchaphazela imeko ye-hydration, izakhono zeemoto kunye nokubuyiselwa kwemisipha," utshilo u-Angie Asche, R.D, ugqirha wezidlo kunye nonyango lomzimba lwezonyango. "Uphando lubonise ukuba ukusela utywala emva kokusebenza kanzima kunokwandisa ukulibaziseka kwe-muscle soreness (DOMS) ngokunciphisa inkqubo yokubuyisela kunye nokwandisa ubuhlungu. ifuthe ekubunjweni komzimba kunye nokubuyiswa kwemisipha." (Yiyo kanye le ndlela utywala obuchaphazela ngayo ukusebenza komzimba wakho.)

Amathuba angcono okujongana neMicimbi yaKho ~

"Ukutshintshela utywala ukuze uhlangabezane neemvakalelo ezinzima okanye ezibuhlungu kuthetha ukuba abantu abafundi iindlela zokuhlangabezana nempilo okanye bathathe amanyathelo okucubungula ezo mvakalelo," kusho uDkt MacMillan. "Xa utywala bususwe njengokhetho, abantu banokubuyisa izintso kwimpilo yabo yengqondo kwaye bafunde iindlela ezingaphaya zokuhamba ngeentsuku zabo." (Kwaye xa uqala ukuzinkcinkca ngotywala usemncinci, oko kunokonakalisa amandla akho okujongana neemvakalelo ngendlela esempilweni.)

Nokuba ukuhambisa utywala ixesha elincinci kunokukhanyisa indlela onokubusebenzisa ngayo utywala ukumelana nayo: Uphando lweYunivesithi yaseSussex lufumanise ukuba, emva kukaDry Januwari, iipesenti ezingama-82 zabathathi-nxaxheba bacinga nzulu malunga nolwalamano lwabo nokusela kwaye iipesenti ezingama-76 zixeliwe. Ukufunda ngakumbi malunga nokuba basela nini kwaye kutheni besela.

Ukuzithemba ngakumbi kwiiMeko zeNtlalo

Ewe, ngokwenene. Uninzi lwabantu luxhomekeke etywaleni ukubanceda bagqibe ngeemeko zentlalo ezibenza bangakhululeki. (Holler ukuba ungomnye ezininzi abanengxaki yokuxhalaba ekuhlaleni.) "Xa utywala bungasekho njenge-crutch, kunokuba nzima ukulungisa kwasekuqaleni. Kodwa ekuhambeni kwexesha, abantu banokufumana izakhono kunye nokuzithemba abanokuthi, enyanisweni, banxibelelane nabanye iindlela ezinentsingiselo nezonwabisayo ngaphandle kwayo, utshilo uGqirha MacMillan. "Oko kunokuziva kuxhobisa kakhulu kwaye kukhokelela kunxibelelwano oluyinyani ngakumbi nabanye ngaphandle kwezinto ezibizwa ngokuba 'ziiglasi zebhiya' endaweni yokuphazamisa intsebenziswano." Ithemba: Kwisifundo seDyunivesithi yaseSussex, iipesenti ezingama-71 zabathathi-nxaxheba bakaJanuwari omileyo baxele ukuba bayazidinga iziselo zokuzonwabisa.

Uphengululo lwe