Ukulala Okungakumbi Kuthetha Ukunqwenela Okuncinci kokutya okungenamsoco-Nantsi isizathu

Umxholo

• Uphengululo lwe

Ukuba uzama ukoyisa iminqweno yakho yokutya okungenamsoco, ixesha elongezelelekileyo engxoweni lingenza umahluko omkhulu. Ngapha koko, uphononongo lweYunivesithi yaseChicago lubonise ukuba ukungalali ngokwaneleyo kungonyusa iminqweno yokutya okungekho mpilweni, ngakumbi ukutya okufana neicookies nesonka, ngama-45 epesenti.

Musa ukuthatha ukubaluleka kokulala ngokungakhathali. Unokucinga ukuba ukulala kancinci kuya kukunika ixesha elininzi lokwenza izinto, kodwa enyanisweni, uyazenzakalisa kwaye uyenza mandundu imikhwa yakho. Jonga ezi zizathu zokulala ngakumbi kuthetha ukuba kunqwena ukuthanda.

Inceda ukulawula ukutya kwakho

Ukulala kunceda ukulawula iihomoni zethu. Ubusuku nje obuncinci ngaphandle kokulala bunokunyusa inqanaba le-ghrelin-ihomoni enoxanduva lokuvuselela umdla wokutya. Ngapha koko, iWisconsin Sleep Cohort Study ibonise ukuba abathathi-nxaxheba abalala iiyure ezi-5 bane-14.9 yepesenti ephezulu ye-ghrelin kunabantu abalala iiyure ezisi-8. Ukunqongophala kokulala akuchazi nje kuphela umahluko kula manqanaba eehomoni kodwa kukwazisa ngokunyuka kwe-Body Mass Index (BMI) kunye nokukhuluphala kwabantu abangalali ngokwaneleyo. (Zama ezi ndlela zilungileyo zokutya okungenampilo)

Inceda Ukwaneliseka koMqondiso

IiHormone zichaphazela ukuthanda kwethu ukutya- ziyasinceda ekulawuleni xa siziva sigqibelele okanye sanelisekile. Ubusuku nje obumbalwa ngaphandle kokulala bunokuwisa inqanaba le-leptin-ihomoni enoxanduva lokubonisa ukuhlutha. Abathathi-nxaxheba abafundayo abalala iiyure ezi-5 babeneepesenti eziyi-15.5 ezisezantsi ze-leptin kunabantu abalala iiyure ezisi-8. Ukunqongophala kokulala kunokwenza kube nzima ngakumbi kuthi ukuba siqonde xa sizele ngokupheleleyo sisenza ukuba sisebenzise iikhalori ezininzi kunokuba sifuna.

Inceda ukuGweba kwakho

Ngokuqinisekileyo ayimangalisi (kwaye ibhalwe kakuhle) ukuba ukungalali kunganciphisa inkumbulo yethu, kusenze siziva sinenkungu, kukonyusa ukubakho kweengozi, kwandise umngcipheko wezifo kwaye kunciphise ukuqhuba kwethu ngesondo. Inokuphazamisa isigwebo xa kufikwa kukhetho olusempilweni. Xa sidiniwe, kunokwenzeka ukuba sibambe nantoni na efanelekileyo (cinga umatshini wokuthengisa eofisini, igumbi lokuphumla idonuts okanye i-caramel latte) kunokuba ibe yinto elungileyo kuthi. (Ungabambeki kukutya okungenamsoco)

Isika ukutyiwa

Uphononongo lwakutsha nje olupapashwe kwiphephancwadi Ukulala lubonise ukuba ukungalali kubangela ukuba abantu batye kakhulu ukutya okuneswekile okunamafutha. Uphononongo, olwenzeka kwiYunivesithi yaseChicago yeZiko loPhando lweKlinikhi labathathi-nxaxheba bathatha inxaxheba kwiiseshoni ezimbini zeentsuku ezine. Abokuqala abathathi-nxaxheba bachitha iiyure eziyi-8.5 ebhedini (ixesha lokulala eliqhelekileyo leeyure eziyi-7.5) ubusuku ngabunye. Umjikelo wesibini ubunezifundo ezifanayo ezichitha iiyure eziyi-4,5 ebhedini (ixesha lokulala eliqhelekileyo leeyure eziyi-4.2) ubusuku ngabunye. Nangona abathathi-nxaxheba bafumana izidlo ezifanayo ngaxeshanye ngexesha lokuhlala bobabini, batya ngaphezulu kwe-300 yeekhalori ezongezelelweyo xa belele ubuthongo. Iikhalori ezongezelelweyo ubukhulu becala zivela ekutyeni ukutya okunamafutha aphezulu. (Jonga: 10 Ukutya okupheleleyo okuKhulisa amandla akho kunye nokuNceda ukunciphisa umzimba)

Zama ezi ngcebiso zilula ukukunceda ufumane ukulala okungcono ebusuku:

• Lala ngemizuzu eyi-10 ukuya kweyi-15 kwangethuba busuku ngabunye de ube ufumana okucetyiswayo kweeyure ezisi-7 ukuya kwezisi-8 zokulala. Awuyi kuba namandla amaninzi imini yonke kunye neminqweno embalwa, kodwa uya kuba nemveliso ngakumbi.
• Yeka ukutya iiyure ezimbini phambi kokuba ubethe ifula. Ukulala kwisisu esigcweleyo ayisiyongxaki kuphela, kodwa kunokuphazamisa ukulala kamnandi ebusuku. Uninzi lwethu, ukutya okulula ebusuku kunokuphuma kulawulo, kwaye iikhalori zinokongeza.
• Yiba nesiko lokulala. Thatha ukuhlamba okushushu, usele ikomityi yeti ye-herbal okanye uziqhelanise nemizuzu eli-10 yokucamngca. Yenza eyona nto ilungele wena. Isiko eliqhelekileyo lokulala ngaphambi kwexesha lokulala kunokukunceda ukhawuleze ngokukhawuleza kwaye ulale ngakumbi.
• Siva ngalo lonke ixesha, kodwa yibeke kude loo smartphone xa sele uza kulala. Ukukhanya okuphuma kwizixhobo ze-elektroniki kunokukuphazamisa ukulala kwakho. Ngapha koko, iSiseko sokulala sikaZwelonke sithi ixesha lasebusuku, kunye nokuncitshiswa kokukhanya okwakudla ngokuza nako, kwakudla ngokubonisa ubuchopho bethu ukuba "buphephezele phantsi" ubuthongo. Ukusetyenziswa kwanamhlanje kwezinto zombane kuphazamisa le nkqubo yendalo.

Ukuba ufuna ukudibanisa indlela yakho yokulala kunye neeresiphi zokupheka zokutya ukukunceda ukunciphisa umzimba, unethamsanqa! Uhlobo lweJunk Food Funk yeMagazini: I-3, 5, kunye neentsuku ezi-7 zeJunk Food Detox yokuThoba umzimba kunye neMpilo ebhetele ikunika izixhobo ozifunayo ukusika ukutya kwakho okungafunekiyo kunye nokulawula ukutya kwakho. Zama iiresiphi ezingama-30 ezicocekileyo nezisempilweni ezinokukunceda uzive ungcono kunangaphambili. Thenga ikopi yakho namhlanje!

Uphengululo lwe