Kutheni le nto sifumana ubunzima kunye nendlela yokuMisa ngoku

Umxholo

• Uphengululo lwe

Xa kufikwa kubunzima, sisizwe esiphuma kwi-balance. Kwelinye icala lesikali ngabantu baseMelika abazizigidi ezili-130 -- kwaye kubaluleke ngakumbi, isiqingatha sabasetyhini abaphakathi kweminyaka engama-20 ukuya kwengama-39 - abatyebe kakhulu okanye batyebe kakhulu. Kwelinye icala kukukwazi kwethu ukudityaniswa kukungahoyi ukuba kungenzeka ukuba ingxaki iyasebenza kuthi (kwaye ewe, mhlawumbi nawe) ngabanye. Wonke umntu uyazi ukuba sisembindini wengxaki yokutyeba kakhulu; asicingi ukuba singayinxalenye yayo. Kuphando lwakutsha nje olwenziwa yi-International Food Information Council Foundation, isinye kwisithathu sabantu abatyebe kakhulu (okuthetha ukuba bane-body mass index, okanye i-BMI, yama-25-29), bathi bakubunzima obufanelekileyo. Okukothusayo nangakumbi, phantse isithathu kwisine sabo balingana noluhlu lokutyeba kakhulu (i-BMI engama-30 okanye ngaphezulu) bakholelwa ukuba batyebe kakhulu.

Ukungakhathali kule ngxaki yobunzima kunokubonisa ingxaki enkulu: "Ukutyeba kakhulu kukhokelela kwisifo seswekile, isifo sentliziyo kunye nomhlaza, ukukhankanya nje iingxaki ezimbalwa ezibalulekileyo kwezempilo," utshilo uThomas Wadden, Ph.D., umongameli we-NAASO, Umbutho weOfesity, umbutho ophambili wenzululwazi ozinikele kuphononongo lokutyeba. Ngapha koko, ngokwamaZiko oLawulo lweNtsholongwane kunye noThintelo (CDC) eAtlanta, ukutyeba kufikelela ngokukhawuleza ukutshaya njengesona sizathu siphambili sokufa okunokuthintelwa.

Kutheni ngoku sityebe kangaka?

Xa i-Shape ibuza loo mbuzo kubaphandi abakhokelayo abatyebileyo belizwe, bachaza izizathu ezisibhozo eziphambili, ngezantsi, zokuba izikali zethu zibetha irekhodi eliphezulu. Ngcono nangakumbi, basinike isikhumba kwinto emasiyenze ukuguqula imeko. Nokuba ufuna ukulahla iiponti ezili-10 okanye iiponti ezingama-50, iplani yakho yempumelelo ikula maphepha mathandathu. Noko ke, ngaphambi kokuba ungxamele ukusebenzisa la macebiso, chitha imizuzu embalwa uphendula imibuzo ekwiphepha 187. Ngokubona ubuntu bakho bokunciphisa umzimba, uya kwandisa amathuba akho okunamathela kucwangciso olusempilweni lokunciphisa umzimba. Kwaye, xa kufikwa ekulahleni ezo pounds zingaphezulu kokulungileyo, yeyona nto ibalulekileyo leyo.

Sisebenzisa imizila yemfuza njengesingxengxezo.

Uninzi lwabantu lugxeka ukuzuza ubunzima kwi-DNA yabo, kwaye oko kunento efanelekileyo-kodwa ayisiyiyo yodwa, okanye esona sizathu. "Imfuza iyadlala indima kwindlela umzimba wakho otshisa ngayo iikhalori kunye nokugcina amanqatha, kwaye ke oko kukunceda ekuchongeni ukuba sesichengeni sokutyeba kakhulu okanye ukutyeba kakhulu," utshilo uWadden, okwangumlawuli weZiko leZinto zokuTya nokuTya kwiYunivesithi yasePennsylvania School yeMedicine. Nangona kunjalo oyena nobangela mkhulu kunee-chromosomes zethu, zitsho iingcali, kukuziphatha kwethu, ngakumbi indlela yokuphila engafanelekanga esiyenzayo. "Kufana nelifa lendlu. Unikwe isakhiwo kunye nomhlaba, kodwa ungathatha isigqibo sokuba ufuna ukusihlaziya njani kwakhona," ucacisa uLinda Spangle, RN, umqeqeshi wokunciphisa umzimba eBroomfield, eColo., Kunye nombhali Iintsuku ezili-100 zokuThoba umzimba (kwiMithombo yeendaba eSunquest, ngo-2006). "Ngokunjalo, nokuba uzuze ilifa utyekelo lokufumana ubunzima, nguwe owenza ukhetho malunga nendlela oya kudla ngayo kwaye usebenzise."

Yintoni omawuyenze ngayo ngoku

Yala ukuvumela imfuzo ikugcine ekuhlengahlengiseni ukutya kwakho kunye nemikhwa yokuzilolonga ukuze ube nokuncipha. Kuyinyani ukuba ngekhe ube bubungakanani 2, kodwa ungaphulukana nobunzima. Uphando lubonisa ukuba ukuphalaza nje iipesenti ezi-5 ukuya kwezi-10 ubunzima bakho bangoku kunokuhlisa uxinzelelo lwegazi kwaye kunempembelelo enkulu kumngcipheko wesifo sentliziyo kunye neswekile. Yinto enokulawulwa ye-9-18 yeepawundi kumfazi onobunzima beepawundi ezili-180.

2. Sitya rhoqo kakhulu.

Kwakungekho kudala ukuba ikhemesti yayiyindawo apho wawuthatha khona imigqaliselo kwaye isikhululo segesi kulapho wawuyibasele khona imoto yakho. Namhlanje ungafumana iiM&M kunye neyeza lakho kwaye wondle isisu sakho xa ugcwalise itanki yakho. "Ukutya kuye kwaba yinto yokuzonwabisa. Ilahlekelwe amandla ayo okuphawula isiganeko esikhethekileyo, ukwanelisa indlala yokwenene okanye ukukhonza injongo yesondlo, "kusho uWadden. Kwaye okuninzi esikubambayo ekuhambeni kukutya okuhlanganisiweyo, okuhlala kunamafutha aphezulu, iswekile kunye neekhalori kwaye kunegalelo elikhulu ekuzuzeni ubunzima."Uninzi lwezi zinto zokutya azinalo ixabiso lesondlo okanye i-fiber, ngoko awuziva wanelisekile ngaphandle kokuba utya ukutya okukhulu," kusho uLisa Young, Ph.D., RD, unjingalwazi wezondlo kwiYunivesithi yaseNew York, kunye nombhali Inxalenye yomxeli (Iincwadi zikaMorgan Road, 2005).

Yintoni omawuyenze ngayo ngoku

Ukutya kwakho kwemihla ngemihla kufuneka kube nezidlo ezithathu kunye namaqebengwana amabini, i-iod nganye. Kumfazi ozama ukugcina ubunzima bakhe, loo nto imalunga nama-2,000 eekhalori ngosuku. Ukuba uzama ukunciphisa umzimba, yehlisa elo nani ngama-300-500 calories. Indlela elula yokusika iikhalori: "Yitya ukutya okucutshungulweyo okuncinci (cinga amaqhekeza, iicookies kunye namaqebengwana) - athambekele ekubeni aphezulu kunamafutha neswekile- kunye neziqhamo kunye nemifuno esandul 'ukuvunwa," utshilo uYoung. Elinye icebo elibalulekileyo elisebenzela abo baphulukene nobunzima kwaye baligcine kude ngokulungileyo: Qiniseka ukuba unokutya okulula okusempilweni okufana neyogathi, ukuphakelwa okuncinci kwamantongomane okanye iqhekeza leziqhamo esandleni ukuze ungalambi; ukutya okungenamsoco kuhlala kulibiza igama lakho ngakumbi xa ulambile.

3. Sitya iinxalenye ezinkulu.

Ukusukela ngeminyaka yoo-1970s, ubungakanani bezahlulo zokutya okupakishiweyo ngakunye ngaphandle kwesonka ziye zanda-- ezinye zifikelela kwi-100 ekhulwini. “Iindawo zokutyela zinkulu kakhulu, kwaye sityela ezivenkileni rhoqo ukuze kube lula,” utsho uYoung. Uphando lubonisa ukuba ngoku sichitha phantse iipesenti ezingama-50 zebhajethi yethu yokutya sisitya ngaphandle kwekhaya xa kuthelekiswa neepesenti ezingama-30 malunga neminyaka engama-20 eyadlulayo. Ukutya iindawo ezinkulu kuthetha ukuba sisebenzisa iikhalori ezingaphezulu kwama-400 eekhalori ngomntu ngamnye ngosuku ukusukela ngeminyaka yee-1980. Ngelishwa, uninzi lwethu alugcini umkhondo weekhalori zethu zemihla ngemihla. Ngenxa yoko, sithatha iikhalori ezingaphezulu kunokuba sisebenza kwaye sifumana ubunzima kwinkqubo. "Kukho ifomula elula yokulawula ubunzima: Ukuba awufuni ukupakisha kwiipawundi ezongezelelweyo, ungatyi iikhalori ezininzi kunokuba utshise ngokwenza umthambo kunye nomsebenzi wemihla ngemihla," utshilo u-Young.

Yintoni omawuyenze ngayo ngoku

Ukutya kancinci akuthethi ukuba kuya kufuneka ulambe okanye uzive ungavunyelwanga. Kukho iindlela ezininzi ezingenabuhlungu zokunciphisa izahlulo:

Bhala phantsi into oyityayo.

Uphononongo lubonisa ukuba sihlala sikuthatha kancinci ukutya kwethu kwekhalori kangangeipesenti ezingama-20-50. Ukugcina ijenali yokutya yeyona ndlela yokunyusa ulwazi malunga nokuba utya kangakanani na-kunye nokugcina uxanduva lwakho malunga nokuya emlonyeni wakho. Akukho nto ikwenza ukuba ucinge kabini malunga nokufikelela kwisibini esine-glazed donut ngaphezulu kokuvuma ngokubhaliweyo ukuba ukwenzile. (Ungafaka ukutya okutyayo kunye nokulandela iikhalori zakho kwi-shape.com/diary/MealsViewAction, apho unokufumana khona ulwazi olunesondlo ngaphezulu kwe-16,000 yokutya okudala kunye negama lophawu.)

Yiba nokutya okuncinci. "Uninzi lwabantu banokuzigcina bebhityile ukuba banokunciphisa nje ukutya abakutyayo," utshilo uPhil Wood, Ph.D., umlawuli wecandelo le-genomics kwiDyunivesithi yaseAlabama eBirmingham kunye nombhali weFat Fat Works (Harvard Icandelo leendaba laseYunivesithi, 2006). Ukulungiselela ukutya kwakho ekhaya, endaweni yokuxhomekeka ekuthatheni, kukunika ulawulo ngakumbi. Gcwalisa nje isitya sakho okanye ipleyiti ngokutya okuncinci kwisidlo ngasinye. Ukufumana olona lwazi luchanekileyo nokuba yintoni ukukhonza okusengqiqweni, sebenzisa iikomityi zokulinganisa kunye nesikali sokutya: Umzekelo, ukuphakanyiswa kwerayisi sisiqingatha sekomityi; Inyama yenkomo, inyama yehagu okanye yenkuku zii-ounces ezi-3.

Yiba yindawo yokutyela. Ukutya kwindawo yokutyela kuyaziwa ngokugqithileyo kwaye kuhlala kuneoyile okanye ibhotolo eninzi, epakisha iikhalori. Ngezo zihlandlo xa usitya ngaphandle, musa ukoyika ukwenza izicelo ezizodwa: Cela umncedisi ukuba akhonze izinto zokunxiba okanye iisosi ecaleni okanye ubeke isaladi endaweni yokutya okanye ukongeza imifuno kwiifries zaseFrance. Ukunciphisa isilingo sokucoca iplate yakho, yiba nesiqingatha se-entree yakho epakishwe kwingxowa ye-doggie ngaphambi kokuba iziswe kwitafile. Ukuba kunokwenzeka, gqiba kwangaphambili ngento oza kuyi-odola ukuze uphephe ukuhendwa kukubona kunye namavumba okutya okunzima ukukuxhathisa. Kwiivenkile zokutyela, jonga iiwebhusayithi zabo ngolwazi lwesondlo; kwiindawo zokutyela ezincinci, fowunela ngaphambili kwaye ubuze malunga nemenyu (basenokufeksela ikopi).

Gcina ukuphatha kuncinci Musa ukusika ukutya okuthandayo okunekhalori ezininzi; ngokwenza njalo kuya kuseta umjikelo apho uzisusa khona, emva koko uzintyintye ngotywala. Endaweni yoko, banazo ngezahlulo ezincinci rhoqo. Endaweni yokucinga ukuba "andinakuze ndiphinde nditye i-cookie-dough ice cream kwakhona," cwangcisa ukuba nekhoni enobungakanani bomntwana kube kanye ngeveki. Ngaloo ndlela xa iminqweno ibetha, uya kuyazi indlela efanelekileyo yokuzonwabisa.

4. Sitya indlela kakhulu iswekile.

Olunye lolona tshintsho lukhulu ekunikezelweni kokutya kule minyaka ingama-40 idlulileyo kukungeniswa kwesiraphu yengqolowa ephezulu ye-fructose (HFCS), utshilo uWood. Namhlanje, i-HFCS imele ngaphezulu kweepesenti ezingama-40 zeekhalori eziswiti ezongezwe kukutya nakwiziselo - kuyo yonke into ukusuka kwisoda kunye neyogathi efriziwe kwisonka kunye neetchup. Ingxaki? I-HFCS ikhuthaza ukutya ngokugqithiseleyo ngenxa yokuba ihluleka ukuqalisa izithunywa zeekhemikhali eziyimfuneko ezixelela ubuchopho ukuba isisu sigcwele, kuchaza uSusan M. Kleiner, Ph.D., RD, isondlo sezemidlalo kunye nomnini we-High Performance Nutrition kwi-Mer-cer Island, Geza "Ngaphandle kwaba bathunywa, ukutya kwakho akukho ndlela yakuvalela. Ungathatha ubuninzi beekhalori ezingama-300, kwaye umzimba wakho awunakuvuma ukuba uzityile iikhalori." Ngapha koko, uphando lubonisa ukuba ukwanda kokusetyenziswa kwe-HFCS kweli lizwe -- ngo-1970, sonke satya malunga nesiqingatha seponti ngonyaka kwaye ngo-2001, sasisitya phantse iiponti ezingama-63 ngonyaka (ziikhalori ezingama-313 ngosuku!) -- eneneni ibonisa ukwanda ngokukhawuleza kokutyeba. Akukho mathandabuzo kwiingqondo zeengcali ukuba i-HFCS idlala indima.

Yintoni omawuyenze ngayo ngoku

Funda iilebhile ukugcina ukutya okunogxininiso oluphezulu lwe-HFCS ngaphandle kwenqwelo yakho yokuthenga -- kunye nomlomo wakho. Ukuba i-HFCS idweliswe kuqala okanye kweyesibini kwileyibhile, jonga itshathi ehamba nezithako ukubona ukuba iswekile ikukutya kangakanani. Ukuba yigrama enye okanye ezimbini, ungakhathazeki. "Kodwa ukuba ineegram ezisibhozo okanye nangaphezulu zeswekile kwaye iHFCS iphakathi kwezinto ezintathu zokuqala, thenga enye into," utshilo uKleiner. Kuba malunga nesibini esithathwini sayo yonke i-HFCS esetyenzisiweyo e-United States ivela kwiziselo, yindawo yokuqala apho kufuneka unciphise (i-12-ounce toti yesoda inamacephe ali-13 e-HFCS).

5. Asishukumi ngokwaneleyo.

"Kule minyaka ingama-25 ukuya ku-30 ​​idlulileyo, sisukile ekubeni luqoqosho lweenkonzo [sihamba, sihamba, sinyusa] siye kuqoqosho lolwazi [olusekwe kwiidesika zethu] - kwaye kwinkqubela phambili nganye siye sahlala," utshilo uWadden uyacacisa. Izixhobo zokonga abasebenzi ezifana nolawulo olukude, izinyusi kunye neendlela zokuhamba ezihambayo kwizikhululo zeenqwelomoya yinxalenye yengxaki. "Ukuba ubungunobhala wexesha elizeleyo ngo-1960, kwaye usuka kumatshini wokuchwetheza uye kwiprosesa yamagama, ubuya kufumana iiponti ezili-10 ngonyaka ukusuka kolo tshintsho," utshilo uWadden. Iikhompyuter ayisosizathu sodwa sokutsha kweekhalori ezimbalwa; sichitha ixesha elininzi ezimotweni endaweni yokuhamba siyokwenza umgama omfutshane. "Iidolophu ezininzi azenzelwanga ukuba zihambisane nabahambi okanye zisigcine sisebenza," utshilo u-Eric Ravussin, Ph.D., unjingalwazi kwiziko loPhando lweBiomedical ePennington eBaton Rouge, eLa. Iziphumo: Sichitha ixesha lethu elininzi izihlalo kunye nexesha elincinci ezinyaweni zethu.

Yintoni omawuyenze ngayo ngoku

Phuma uzilolonge. Ngokwe-CDC, ngaphezulu kweepesenti ze-60 zethu azenzi mithambo rhoqo kwaye iipesenti ezingama-25 zizilolonge kwaphela. Ukuvala ukusilela komsebenzi kwihlabathi lethu elisebenza ngebhetri kunye nekhompyuter, ukusebenza rhoqo kubalulekile. I-Cardio-vascular workouts itshisa amafutha omzimba kunye neekhalori; Umthambo wokwakha izihlunu, njengoqeqesho lwamandla, unceda ukukrala kwimetabolism ecothayo. Kwiponti nganye yezihlunu ozenzayo, umzimba wakho uya kutshisa malunga ne-50 yeekhalori ezongezelelweyo ngosuku.

Esona sizathu sokuba singahambi: kukungabikho kwexesha. Okumangalisayo kukuba, nangona iikhompyuter zenze ubomi bethu ukuba bube lula ngakumbi, ngoku singena iiyure ezininzi emsebenzini kwaye sijongana nayo yonke enye into - iintsapho, imisebenzi kunye nokuzilolonga- macala onke.

Oko akuthethi, nangona kunjalo, ukuba awukwazi ukongeza intshukumo emva kubomi bakho bemihla ngemihla. Iqhinga kukuchwechwela ngokwenza ii-tweaks ezincinci. Into elula ukuyenza kukuhamba ngeenyawo okanye ngebhayisekile endaweni yokuqhuba nanini na apho unakho. Zama ukubuyisela inqwelo yakho yokutya evenkileni (endaweni yokuba uyishiye kwindawo yokupaka), uthathe izinto phezulu ixesha ngalinye ufuna endaweni yokuzifumanela uhambo olukhulu, ukuxhoma ifowuni engenantambo emva komnxeba ngamnye endaweni yokuwushiya kwitafile yekofu ukufikelela lula kwaye, isiphakamiso esiqhelekileyo esithwala ngokuphindaphindiweyo, ukuthatha izitebhisi endaweni ye-elevator okanye i-escalator. "Usuku, usuku, olu tshintsho luncinci lutshisa iikhalori ezinokukusindisa ekubekeni iipounds kwiminyaka," utshilo uWood.

Ukuphulukana nobunzima akufuneki iiyure kwindawo yokuzivocavoca okanye kwindlela yokusebenza nokuba yeyiphi. UGlenn Gaesser, Ph.D., umlawuli weprogram ye-kinesiology kwiYunivesithi yaseVirginia eCharlottesville, ucebisa ukuba enze okungenani imizuzu engama-150-200 ye-cardio ngeveki-ehla ukuya kwimizuzu engama-20-30 ngemini- kunye namandla uqeqesho kathathu ngeveki. (Zama i-calorie-blasting yethu ye-20-minute yokuzivocavoca kwiphepha le-190, ilungele ixesha-i-crunched kuba ungayenza ekhaya.)

6. Siyatya xa singalambanga.

Ukusebenzisa ukutya ukwanelisa imvakalelo kunokuba isisu esihlokomayo kuyinto eqhelekileyo. Ngapha koko, iipesenti ezingama-75 zokutya kakhulu zibangelwa ziimvakalelo- kwaye ayothusi into yokuba abantu ababhinqileyo bachaphazeleka ikakhulu, ngokukaSpangle. “Sitya xa sidakumbile, sikruqukile, sidiniwe okanye sixinezelekile,” utshilo. "Ngenxa yoko, siphulukene nokunxibelelana nendlela indlala evakalelwa ngayo."

Yintoni omawuyenze ngayo ngoku

Inyathelo lokuqala lokoyisa ukutya ngokweemvakalelo kukuyiqonda. Zama lo msebenzi: Phambi kokuba uthathe nantoni na, ziqhelise ukubuza ukuba kutheni uyitya, ucebisa uAnn Kearney-Cooke, Ph.D., ugqirha wezengqondo kunye nomlawuli weCincinnati Psychotherapy Institute. Zibuze: ‘Ngaba ndilambile okanye nditya ngenxa yesinye isizathu?’ Ukuba ulambile ngokwenene, qhubeka utye. Kodwa ukuba kungenxa yokuba unomsindo kumyeni wakho okanye ucinezelekile lixesha elibekiweyo lomsebenzi, zixelele ukuba kufuneka ulinde imizuzu eli-15 ngaphambi kokuba utye eso sidlo. Ngokwesiqhelo umnqweno wokutya uya kuphela ngelo xesha. Ukuba ayenzi njalo, vumela ukuba ube nento. Amathuba kukuba, ngelo xesha, uya kudla kancinci njengoko ixesha lokulinda likugcina ekutyhaleni nantoni na kunye nayo yonke into emlonyeni wakho. Elinye iqhinga xa ufuna ukunyanga: Zisebenzise ngeendlela ezingezizo ukutya, njengokufunda inoveli oyithandayo okanye imagazini. Ungagcina nezinto zokufunda apho ugcina khona ukutya, ke xa uvula ikhabhathi uyakhunjuzwa ukuba ufikelele kuloo nto hayi iichips.

7. Amanqanaba ethu oxinzelelo aphezu kophahla.

Abasetyhini namhlanje baxhalabile kunangaphambili kuba sihlala sinikwa umyalezo wokuba okukhona sisenza ngakumbi, kokukhona ubomi bethu buya kuba ngcono,” utshilo uKearney-Cooke. "Ngenxa yoko, uninzi lwethu lubaleka lungami kwaye luthatha kakhulu usuku olunye." Uphando lwakutsha nje olwenziwe liZiko loPhando lwePew, iziko loluntu lokuvota kunye nendawo yophando kwezenzululwazi eWashington, D.C., ifumanise ukuba iipesenti ezingama-21 zabantu abahlala beziva bexinezelekile bathi bahlala betya kakhulu kwaye enye iipesenti ezingama-25 bathi bathanda ukutya kakhulu. Ayisiyiyo kuphela yokuphulukana namandla akho okwenza ukhetho olusempilweni xa utyhafile, kodwa xa usitshibilika, uyazigxeka kwaye ke uya kuthi ugqibe kwelokuba iinzame zakho azikufanelanga konke konke. Kwaye iihomoni eziveliswayo xa uphantsi koxinzelelo zibangela ukuba umzimba ugcine amafutha, ngakumbi embindini.

Yintoni omawuyenze ngayo ngoku

Kulula ukutsho kunokwenza, kodwa zama ukwenza ezinye izinto xa uxinzelelo-luvuswe umnqweno wokutya: Hamba ujikeleze ibhloko, ubukele uphindaphindo lwabahlobo okanye ugrumbe egadini-- nantoni na ekunika uyolo. "Kufuneka ube nezinye izinto onokuthi ujonge kuzo ngaphandle kokutya, utshilo uKearney-Cooke. Oko kwathethi, ukuba lixesha lokutya, kuyakufuneka ukhethe i-munchies efanelekileyo. Abaphandi kwiZiko lobuGcisa laseMassachusetts eCambridge, eMass .. bafumanise ukuba ungayinyusa i-serotonin, umzimba uzive ulungile, uhlale uzolile, ngokuba nokutya okunezitatshi okuneproteni encinci okanye engenayo kwaphela. "Ngaphandle kwe-serotonin ungaziva uphantsi, ucaphuka kwaye ungenangqondo," ucacisa uJudith Wurtman, Ph.D., umphandi ophambili wesifundo. Ezona zikhethileyo zibandakanya ii-veggie sushi rolls, iikeyiki zerayisi, ibhatata ebisiweyo okanye iitshiphusi zesoya.

8. Asilali.

Ngobomi bethu bokuhamba-hamba, sihlala singalali ukuze sicinezele yonke into. "Uphononongo lubonisa ukuba ixesha lokulala kuluntu lwethu liye lehla kule minyaka ingama-30 idlulileyo ukuya kuthi ga apho singakwazi khona. ngaphezulu kweyure ngobusuku, "utshilo uRavussin, ofunda ngokutyeba ngokweemfuza kunye neemolekyuli. Olunye uphononongo lwakutsha nje oluqhutywa kwiYunivesithi yaseCase Western Reserve eCleveland yafumanisa ukuba, ngokomndilili, abasetyhini abalele iiyure ezintlanu okanye ngaphantsi kobusuku banamathuba angama-32 epesenti okufumana ubunzima kunye neepesenti ezili-15 zokutyeba kakhulu kunabo bafumana iiyure ezisixhenxe ubuncinci. . Olunye uphononongo olutsha oluvela kwiYunivesithi yaseLaval eQuebec, Canada, lubonisa ukuba ukulala ngakumbi kuluncedo. Abaphandi baye bahlolisisa abantu abaphantse babe ngama-750 kangangeminyaka eli-10 baza bafumanisa ukuba amabhinqa alala iiyure ezintandathu ukuya kwezisixhenxe ngobusuku aye aphuphe ngeekhilogram ezili-11 kunalawo alala iiyure ezisixhenxe ukuya kwezisibhozo. Ngaphezu koko, izifundo zangaphambili zibonisa unxulumano phakathi kwexesha elincinane lokulala kunye nokutya okukhulu.

Yintoni omawuyenze ngayo ngoku

Fumana iliso elingaphezulu ngokuya kulala kwangoko. Ekuqaleni kunokubonakala kunzima ukulala ngaphambi kwexesha lakho eliqhelekileyo, kodwa emva kweveki umzimba wakho uya kuyiqhela. Ukukunceda ukuba uvume, susa i-caffeine okanye utywala ubuncinane kwiiyure ezine ngaphambi kokuba ulale. Vuka uye kulala ngexesha elifanayo yonke imihla (nokuba ngeempelaveki), qiniseka ukuba igumbi lakho lokulala lipholile kwaye limnyama, kwaye wenze into ezolisayo- njengokuhlamba ubushushu okanye ukumamela umculo othambileyo - ngaphambi kokuba ungene. Uninzi Abantu badinga indawo eneeyure ezimbini ukuya kwezintathu kwindawo yokuphumla ukuze baphumle phakathi kwemini yabo kunye nexesha lokulala ukuze balale.

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