Ukwehla kwesisindo xa ulele: Izibonelelo ezi-7 zokulala ukunciphisa umzimba

Umxholo

• 1. Ukuncipha kwemveliso ye-ghrelin
• 2.Yandisa ukukhutshwa kwe-leptin
• 3. Ukukhuthaza ukukhula kwehomoni
• 4. Uvelisa i-melatonin
• 5. Ukunciphisa uxinzelelo
• 6.Yandisa imood
• 7. Kukunceda utye kancinci

Ukulala kakuhle kuyanceda ukunciphisa umzimba kuba kukhuthaza ukumiselwa kwamanqanaba ehomoni ahambelana nendlala, i-ghrelin kunye ne-leptin, ukongeza ekuncedeni ukunciphisa amanqanaba e-cortisol egazini, eyihomoni enxulumene noxinzelelo enokuthi inyuse umdla wokutya kwaye yenze kunzima ukutshisa amanqatha.

Uninzi lwabantu kufuneka lulele phakathi kweeyure ezi-6 nezisi-8 ngosuku zokubuyisela amandla kunye nokulawula ukusebenza komzimba. Nantsi indlela yokucwangcisa ukulala kakuhle ebusuku.

Umntu ophilileyo uchitha, ngokomndilili, malunga neekhalori ezingama-80 ngeyure yokulala, nangona kunjalo eli nani libonisa ukuba ukulala nje akupheli emzimbeni, kodwa ukulala kakuhle kunceda ukunciphisa umzimba ngezinye iindlela, ezinje:

1. Ukuncipha kwemveliso ye-ghrelin

IGhrelin yincindi yedlala eveliswa esiswini enceda ukwetyiswa, kodwa ikwonyusa indlala kwaye ivuselele umdla wokutya. Xa umntu elele kancinci okanye engalali kamnandi ebusuku, i-ghrelin inokuveliswa ngobuninzi, ukuxhasa ukwanda kwendlala kunye nomnqweno wokutya.

2.Yandisa ukukhutshwa kwe-leptin

I-Leptin yihomoni eveliswa ngexesha lokulala kwaye inxulumene nokukhuthaza imvakalelo yokuhlutha. Ukuba namanqanaba e-leptin aphezulu kunalawo e-ghrelin kubalulekile kulawulo lokutya kunye nokulawula ukuzinkcinkca ngotywala, kuxa uziva ungalawuleki umnqweno wokutya.

3. Ukukhuthaza ukukhula kwehomoni

Ihomoni yokukhula, ekwabizwa ngokuba yi-GH, iveliswa ngobuninzi ngexesha lokulala, kwaye kubalulekile kwabo bafuna ukunciphisa umzimba, njengoko ivuselela ukutyeba kwamafutha omzimba, ukugcinwa kwesixa sobunzima obucekeceke kunye nokuvuselelwa kweseli, ukongeza ukuphucula ukusebenza kwamajoni omzimba.

4. Uvelisa i-melatonin

I-Melatonin ikunceda ulale ngcono kwaye wandise izibonelelo zokulala, ukongeza ekuvuseleleni ukungathathi cala kweeradicals zasimahla ngeli xesha kunye nokulawulwa kwemveliso yehomoni yabasetyhini, edibanisa ukuqokelelwa kwamafutha. Funda ngakumbi ngezibonelelo ze-melatonin.

5. Ukunciphisa uxinzelelo

IiHormone eziveliswa ngoxinzelelo, ezinje nge-adrenaline kunye ne-cortisol, ukunyuka kokungalali, kwaye, xa iphakanyisiwe, kuthintela ukutshiswa kwamafutha kunye nokwenziwa kobunzima obucekeceke, ukongeza kumanqanaba eswekile yegazi, enza ukuba kube nzima ukunciphisa umzimba.

6.Yandisa imood

Ukulala ubusuku obuhle kukuvumela ukuba uvuke ngamandla amaninzi ngosuku olulandelayo, okunciphisa ubuvila kunye nokwandisa ukuzimisela kwakho ukuchitha iikhalori ezininzi ngemisebenzi kunye nokuzilolonga. Nazi ezinye zeengcebiso zokulala ubusuku obuhle kunye nokuvuka kwimeko elungileyo.

7. Kukunceda utye kancinci

Xa uhlala uphaphile ixesha elide, imvakalelo yendlala kunye nokutya kuyanda. Kakade, ubusuku bokulala ngokwaneleyo bunceda ukuthintela umnqweno wokutya kunye nokwenza uhlaselo kwifriji.

Ukufezekisa ezi zibonelelo, akonelanga ukulala nje ngenani leeyure ezifunekayo, kodwa nokulala esemgangathweni. Ukulungiselela le nto, kubalulekile ukuhlonipha ishedyuli yokulala, ukunqanda ukutshintsha ubusuku bosuku, ukuba nendawo ethe cwaka kunye nokukhanya okuphantsi kunye nokuthintela iziselo ezivuselelayo emva kwentsimbi yesi-5, umzekelo, ikofu okanye i-guarana, umzekelo. Ukulala imizuzu engama-30 emva kwesidlo sasemini kukwanceda ukuphucula imeko kunye nokulala ebusuku.

Bona ngakumbi malunga nendlela ukulala okunceda ngayo ukuba unciphise umzimba ngokubukela le vidiyo ilandelayo: