Iindlela ezi-7 zokulala zingakunceda ukunciphisa umzimba

Umxholo

• 1. Ukulala ngokungalunganga yeyona nto iphambili kuMngcipheko wokuTyeba kunye nokuTyeba kakhulu
• 2. Ukungalali kakuhle kunokunyusa umdla wakho wokutya
• 3. Ukulala kukunceda ukuba ulwe neminqweno kwaye wenze ukhetho olusempilweni
• 4. Ukungalali kakuhle kunokunyusa ukufunxwa kwe khalori
• 5. Ukungalali kakuhle kunokunciphisa ukuPhumla kweMetabolism
• 6. Ukulala kungayandisa imisebenzi yomzimba
• 7. Inceda ukuthintela ukunganyangeki kwe-insulin
• Umgca osezantsi

Ukuba uzama ukunciphisa umzimba, ubungakanani bokulala obufumanayo bunokubaluleka njengokutya kwakho kunye nokuzilolonga.

Ngelishwa, abantu abaninzi abafumani ukulala ngokwaneleyo. Ngapha koko, malunga neepesenti ezingama-30 zabantu abadala balala ngaphantsi kweeyure ezintandathu ubuninzi bobusuku, ngokophando lwabantu abadala base-US ().

Into enomdla kukuba, ubungqina obuqhubekayo bubonisa ukuba ukulala kunokuba yinto engekhoyo kubantu abaninzi abasokolayo ukunciphisa umzimba. Nazi izizathu ezisixhenxe zokuba ukulala ngokwaneleyo kunokukunceda ukunciphisa umzimba.

1. Ukulala ngokungalunganga yeyona nto iphambili kuMngcipheko wokuTyeba kunye nokuTyeba kakhulu

Ukulala kakubi kuye kwadityaniswa rhoqo kwisalathiso somzimba (BMI) kunye nokuzuza ubunzima ().

Izidingo zokulala kwabantu ziyahluka, kodwa, xa sithetha nje, uphando lubonile utshintsho kubunzima xa abantu befumana iiyure ezingaphantsi kwesixhenxe zokulala ngobusuku ().

Uphengululo olukhulu lufumanise ukuba ixesha lokulala elifutshane lenyusa amathuba okutyeba nge-89% ebantwaneni kunye ne-55% kubantu abadala ().

Olunye uphononongo lulandele malunga nabongikazi abangama-60,000 abangatyebanga kangangeminyaka eli-16. Ukuphela kwesifundo, abongikazi abalele iiyure ezintlanu okanye ezimbalwa ngobusuku babenethuba le-15% lokutyeba kakhulu kunabo balala ubuncinci iiyure ezisixhenxe ngobusuku ().

Ngelixa zonke ezi zifundo beziqwalaselwe, ukuzuza ubunzima kuye kwabonwa kuvavanyo lokuvavanywa kokulala.

Olunye uphononongo luvumele abantu abadala abali-16 iiyure ezintlanu kuphela zokulala ubusuku ngabunye ubusuku obuhlanu. Bafumene umndilili we-1.8 yeepawundi (0.82 kg) kwikhosi emfutshane yolu phononongo ().

Ukongezelela, ezininzi iingxaki zokulala, ezifana ne-apnea yokulala, zibuhlungu ngokufumana ubunzima.

Ngumjikelo okhohlakeleyo ekunokuba nzima ukubaleka. Ukulala ngokungalunganga kunokubangela ukutyeba, okunokubangela ukuba umgangatho wokulala unciphise nangakumbi ().

Izifundo ziye zafumanisa ukuba ukulala okungalunganga kunxulunyaniswa nokuzuza ubunzima kunye nethuba eliphezulu lokutyeba kakhulu kubantu abadala nakubantwana.

2. Ukungalali kakuhle kunokunyusa umdla wakho wokutya

Izifundo ezininzi zifumanise ukuba abantu abanengxaki yokulala abanesidlo esandayo (,).

Oku kunokwenzeka ukuba kubangelwa yimpembelelo yokulala kwihomoni ezimbini ezibalulekileyo zendlala, i-ghrelin kunye ne-leptin.

IGhrelin yincindi yedlala ekhutshwe esiswini ebonisa indlala kwingqondo. Amanqanaba aphezulu ngaphambi kokuba utye, kulapho isisu singenanto, kwaye siphantsi emva kokuba utye ().

ILeptin yincindi yedlala ekhutshwa kwiiseli ezinamanqatha. Icinezela indlala kunye neempawu zokugcwala kwengqondo ().

Xa ungalali ngokwaneleyo, umzimba wenza i-ghrelin ngakumbi kunye ne-leptin encinci, ukushiya ulambile kwaye ukonyuse umdla wakho wokutya.

Isifundo sabantu abangaphezulu kwe-1 000 bafumanisa ukuba abo balala ixesha elifutshane banamazinga aphezulu e-14.9% e-ghrelin kunye ne-15.5% yamanqanaba asezantsi e-leptin kunabo balala ngokwaneleyo.

Abalali abafutshane babenee-BMIs eziphezulu ().

Ukongeza, ihomoni cortisol iphezulu xa ungalali ngokwaneleyo. ICortisol yincindi yedlala yoxinzelelo enokuthi inyuse nomnqweno wokutya ().

Ukulala kakubi kunokunyusa umdla wokutya, kunokwenzeka ngenxa yefuthe lazo kwiihormoni ezibonisa indlala kunye nokuzala.

3. Ukulala kukunceda ukuba ulwe neminqweno kwaye wenze ukhetho olusempilweni

Ukungabikho kokulala kuyayitshintsha indlela esebenza ngayo ingqondo yakho. Oku kunokwenza kube nzima ukwenza ukhetho olusempilweni kunye nokuxhathisa ukutya okulingayo ().

Ukungalali ngokwaneleyo kuya kuyenza buthuntu imisebenzi kwingqondo yangaphambili yengqondo. I-lobe yangaphambili ijongene nokwenza izigqibo kunye nokuzithiba ().

Ukongeza, kubonakala ngathi amaziko emivuzo yengqondo akhuthazwa ngakumbi kukutya xa ulele ubuthongo ().

Ke ngoko, emva kobusuku bokulala kakubi, ayisiyiyo kuphela ukuba isitya se-ice cream sinomvuzo ngakumbi, kodwa uya kuba nexesha elinzima lokuzibamba.

Ngapha koko, uphando lufumanise ukuba ukungalali kunokunyusa ukudibana kwakho kukutya okuphezulu kwiikhalori, iiCarbs kunye namafutha (,).

Isifundo samadoda ali-12 siqwalasele iimpembelelo zokungalali ngokwaneleyo xa kutyiwa.

Xa abathathi-nxaxheba bavunyelwa kuphela iiyure ezine zokulala, ukutya kwabo ikhalori kunyuke nge-22%, kunye nokutya kwabo okunamafutha phantse kwaphindeka kabini, xa kuthelekiswa naxa bevunyelwe iiyure zokulala ezisibhozo ().

Ukulala kakubi kunokunciphisa ukuzilawula kwakho kunye nokwenza izigqibo kwaye kunokwandisa impendulo yengqondo ekutyeni. Ukulala kakubi kuye kwaxhunyaniswa nokunyuka kokutya ukutya okuphezulu kwiikhalori, amafutha kunye ne-carbs.

4. Ukungalali kakuhle kunokunyusa ukufunxwa kwe khalori

Abantu abafumana ukulala okungalunganga bavame ukusebenzisa iikhalori ezininzi.

Isifundo samadoda ali-12 safumanisa ukuba xa abathathi-nxaxheba bevunyelwe kuphela ukulala iiyure ezine, batya umndilili we-559 ngaphezulu kweekhalori ngosuku olulandelayo, xa kuthelekiswa nexesha abavunyelwe ngalo iiyure ezisibhozo ().

Oku kunyuka kweekhalori kunokubangelwa kukutya okungaphezulu kunye nokukhetha ukutya okungalunganga, njengoko kuchaziwe apha ngasentla.

Nangona kunjalo, inokusuka nje ekunyukeni kwexesha olichithe uphaphile kwaye ulungele ukutya. Oku kuyinyani ngakumbi xa ixesha lokuvuka lichithwe lingasebenzi, njengokubukela umabonwakude (14).

Ngaphaya koko, olunye uphononongo lokuthintela ukulala lufumanise ukuba uninzi lweekhalori ezigqithisileyo zityiwe njengokutya okulula emva kwesidlo sangokuhlwa ().

Ukulala kakubi kunokunyusa ikhalori yakho yokutya ngokuchaphazela amandla akho okulawula ubungakanani besabelo sakho.

Oku kubonisiwe kwisifundo kumadoda ali-16. Abathathi-nxaxheba bayavunyelwa ukuba balale iiyure ezisibhozo, okanye bahlale bephaphile ubusuku bonke. Ngentsasa, bagqibezela umsebenzi osekwe kwikhompyuter apho kuye kwafuneka bakhethe ubungakanani bezinto ezahlukeneyo zokutya.

Abo bahlala bephaphile ubusuku bonke bakhetha ubukhulu bezahlulo ezinkulu, baxela ukuba bandise indlala kwaye banamanqanaba aphezulu endlala hormone ghrelin ().

Ukulala okungalunganga kunokunyusa ikhalori yakho ngokuthatha ukutya okulula ebusuku, ubungakanani besayizi kunye nexesha lokutya.

5. Ukungalali kakuhle kunokunciphisa ukuPhumla kweMetabolism

Izinga lokuphumla lokuhlaziya (i-RMR) linani leekhalori ezitshiswa ngumzimba xa uphumle ngokupheleleyo. Ichaphazeleka bubudala, ubunzima, ukuphakama, isini kunye nobunzima bemisipha.

Uphando lubonisa ukuba ukungalali ngokwaneleyo kunokunciphisa i-RMR yakho).

Kwisifundo esinye, amadoda angama-15 ahlala ephaphile iiyure ezingama-24. Emva koko, i-RMR yabo yayiyi-5% isezantsi kunasemva kokuphumla okuqhelekileyo ebusuku, kunye nenqanaba labo lokufumana ukutya emva kokutya kwakungu-20% isezantsi ().

Ngokuchasene noko, ezinye izifundo azifumananga lutshintsho kwimetabolism kunye nelahleko yokulala. Ke ngoko, uphando oluninzi luyafuneka ukumisela ukuba kwaye njani ukulahleka kokulala kubambezela imetabolism ().

Kukwabonakala ngathi ukungalali kakuhle kunokubangela ukulahleka kwemisipha. Imisipha iyatshisa iikhalori ezininzi ngokuphumla kunamafutha, ke xa ilahleko yemisipha, ukuphumla kweqondo lokunciphisa umzimba kuncipha.

Olunye uphononongo lubeke abantu abadala abali-10 abatyebe kakhulu kwisidlo seentsuku ezili-14 sokuthintela ikhalori ngokuphakathi. Abathathi-nxaxheba bavunyelwe nokuba balale iiyure eziyi-8.5 okanye ezi-5.5.

Omabini la maqela anciphise umzimba kumanqatha kunye nemisipha, kodwa lawo anikwe iiyure ezi-5.5 kuphela ukuba alale aphulukana nobunzima kumanqatha nangaphezulu kwimisipha ().

Ukuphulukana ne-22-yeekhilogram (10-kg) yokulahleka kobunzima bemisipha kunokuhlisa i-RMR yakho ngoqikelelo lweekhalori ezili-100 ngosuku ().

Ubuthongo obungalunganga bunokunciphisa izinga lokuphumla (RMR), nangona iziphumo zixubekile. Enye into enegalelo kubonakala ngathi ukungalali kakuhle kunokubangela ukulahleka kwemisipha.

6. Ukulala kungayandisa imisebenzi yomzimba

Ukunqongophala kokulala kunokubangela ukudinwa emini, kukwenze ungabinamdla kwaye ungakhuthazeki kakhulu ukuba uzilolonge.

Ukongeza, kunokwenzeka ukuba udinwe kwangoko ngexesha lomsebenzi ().

Isifundo esenziwe kumadoda ali-15 safumanisa ukuba xa abathathi-nxaxheba bengalali-bevinjwe, isixa kunye namandla omzimba wabo anciphile (22).

Iindaba ezimnandi zezokuba ukulala ngakumbi kunokunceda ukuphucula ukusebenza kwakho kwezemidlalo.

Kolunye uphononongo, abadlali bebhasikithi yasekholejini bacelwa ukuba bachithe iiyure ezili-10 ebhedini ubusuku ngabunye iiveki ezintlanu ukuya kwezisixhenxe. Baye bakhawuleza, amaxesha abo okuphendula aphucuka, ukuchaneka kwabo kwanda kunye nenqanaba lokukhathala lancipha ().

Ukungabikho kokulala kunokunciphisa ukukhuthazwa komzimba wakho, ubuninzi kunye namandla. Ukulala ngakumbi kunokunceda ukuphucula ukusebenza.

7. Inceda ukuthintela ukunganyangeki kwe-insulin

Ukungalali kakuhle kunokubangela ukuba iiseli ziyeke ukumelana ne-insulin (, 25).

I-insulin yihomoni ehambisa iswekile egazini iye kwiiseli zomzimba wakho ukuze zisetyenziswe njengamandla.

Xa iiseli zinganyangeki yi-insulin, iswekile eninzi iyahlala egazini kwaye umzimba uvelisa i-insulin engaphezulu ukubuyekeza.

I-insulin egqithisileyo ikwenza ulambe kwaye uxelele umzimba ukuba ugcine iikhalori ezininzi njengamafutha. Ukuxhathisa kwe-insulin sisandulela sohlobo lwesibini seswekile kunye nokuzuza ubunzima.

Kwisifundo esinye, amadoda ali-11 avunyelwa kuphela ukulala iiyure ezine kuphela iintsuku ezintandathu. Emva koku, amandla emizimba yabo ukuthoba amanqanaba eswekile yegazi anciphe ngama-40% (25).

Oku kuphakamisa ukuba kuphela ubusuku obambalwa bokungalali kakuhle kunokubangela ukuba iiseli zibe yi-insulin enganyangekiyo.

Iintsuku nje ezimbalwa zokungalali kakuhle kunokubangela ukunganyangeki kwi-insulin engaphambi kokufumana ubunzima kunye nohlobo lwe-2 yeswekile.

Umgca osezantsi

Kunye nokutya ngokufanelekileyo kunye nokuzivocavoca umzimba, ukufumana ukulala okusemgangathweni kuyinxalenye ebalulekileyo yokugcina ubunzima.

Ukungalali kakuhle kuyayiguqula indlela umzimba ophendula ngayo ekutyeni.

Ukuqala, ukutya kwakho kuyanda kwaye akunakufane uchasane nezilingo kunye nolawulo lweenxalenye.

Ukwenza izinto zibe mandundu, kunokuba ngumjikelo ombi. Okukhona ulele kancinane, kokukhona uya usiba nobunzima, kwaye kokukhona uya usinda, kokukhona kuya kuba nzima ukulala.

Kwiphepha le-flip, ukuseka imikhwa yokulala esempilweni kunokunceda umzimba wakho ugcine ubunzima obusempilweni.