Yitya oku ukulala okungcono

Umxholo

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Kukho okungakumbi ekufumaneni ubuthongo obuqinileyo bobusuku kunenani leeyure ozivulayo emqamelweni. I umgangatho Izinto zokulala zibaluleke kakhulu, kwaye ngokutsho kwesifundo esitsha esipapashwe kwifayile ye- Ijenali yonyango lokulala amayeza, ukutya kwakho kunokuba luncedo (okanye kwenzakalise!).

Abaphandi kwiYunivesithi yase-Columbia baqaphela abantu abangama-26 kwilebhu yokulala yosuku olunye ukubona indlela ifayibha, iswekile, kunye namafutha ahluthayo achaphazela umgangatho wabo wokulala. Iziphumo zabonisa ukuba ukutya ifayibha encinci, kunye neswekile eninzi kunye namafutha agcweleyo imini yonke yenzelwe ukulala kakubi ebusuku.

Ngokwesiqhelo, kukho ulungelelwaniso lokukhanya, ukuphazamiseka ngokulula kokulala, kunye nokulala ngokunzulu "ubuthongo bokuhamba kancinci" ubusuku ngabunye. Zombini ziyinxalenye yomjikelo oqhelekileyo wokulala, kodwa luhlobo lwesibini, olunzulu ngakumbi owenza wonke umsebenzi wokubuyisela oyimfuneko ukuze uqiniseke ukuba uhlaziyekile kwaye uphumle kusuku oluzayo. Uyayifuna. Uyayidinga.

Uphononongo luphelile ukuba amandla amaninzi owafumanayo kumanqatha anele kunye neswekile, ukulala kancinci kancinci kulala kuwe, kwaye kunokwenzeka ukuba uvuke ezinzulwini zobusuku. Izakhamzimba ozityayo zichaphazela ii-neurotransmitters ezithile ezinoxanduva lokulawula ukuphumla kwakho. Iswekile kunye namafutha kunokuphazamisa ukuveliswa kwengqondo kwe-serotonin, oyifunayo ukuze ulale, utshilo uMarie-Pierre St-Onge, Ph.D., umbhali ophambili kolu phando.

Nangona kunjalo, izidlo ezihlala ziphezulu kwi-fiber ziqikelele ubuninzi bokulala okunzulu ubusuku bonke. Oh hey, ukuphumla kobuhle. Abaphandi abaqinisekanga ncam Njani ifayibha isebenza umlingo wayo, kodwa inokudityaniswa nesalathiso se-glycemic, ngokutsho kweSt-Onge. (Lo ngumlinganiselo apho umzimba wakho uqhekeza i-carbs kwaye uziguqule zibe yiswekile.)

Okubaluleke ngakumbi, nangona ubungakanani besampulu babuncinci, kwathatha abaphandi kuphela Nye Usuku lokuqaphela ukuba ukutya kuye kwaba nefuthe kumgangatho wokulala. Kuchanekile ukuthi ukugqobhoza iinkuni ze-mozzarella kunye neziselo ezineswekile ngeyure yolonwabo zisenokungabikho mdla wakho jikelele, kwaye ungafumana amathuba akho okuphumla ubusuku bonke kamva. Finyelela ukutya okunjengamaqunube kunye nemifuno enamagqabi amnyama imini yonke endaweni yoko, kwaye uvune umvuzo ebuthongweni bakho.

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