Kungani Ukulala Kubalulekile Ukulahlekelwa Isisindo?

Funda Indlela Yokuthola Ngcono Ukulala Ukulahlekelwa Isisindo

Ukulahlekelwa kwesisindo kuyimpi yokukhuphuka. Uma ungeke ulale ubuthongo obuhle inselele yinto enkulu kakhulu. Ngeke ube namandla okuzivocavoca noma ukulungiselela ukudla okunempilo uma ukhathele. Ngakho ulala kanjani kangcono ukuze uthole ukuphumula okubalulekile okudingayo? Sebenzisa amathiphu alula ukulala kangcono ebusuku futhi wehla ngokushesha.

Kungani Ukulala Kubalulekile Ukulahlekelwa Isisindo?

Ucwaningo oluthile oluthile lubonisa ukuthi ubuthongo budlala indima ebalulekile ekwenzeni kwethu ukwenza izinqumo zokudla okungcono .

Ngakho-ke uma ungenamandla ekuzikhandla futhi awunayo isikhathi sokuzivocavoca , mhlawumbe ukubheja kwakho okuhle ukufunda ukulala kahle. Isizathu sizungeze i-hormone ebizwa ngokuthi i- ghrelin .

Ngo-2010, isifundo somcwaningi sathola ukuthi lapho abantu benamazinga aphezulu e-ghrelin, kungenzeka ukuthi banxanela amaswidi kanye nokudla okungenamsoco. Usosayensi oholayo uTony Goldstone, MD, Ph.D., uphakamise ukuthi uma singathola isidakamizwa ukuvimbela i-ghrelin, singakwazi ukunciphisa izifiso zokudla okuphezulu kwekhalori nokusiza abantu ukuba banciphise isisindo.

Kodwa ngeke yini ukuphumula ukuzwa kangcono kunokuthatha iphilisi? Esinye isifundo eshicilelwe ekubuyekezweni kokukhuluphala sitholile ukuthi ukubamba ama-zzz ambalwa kungahle kuphumelele ekunciphiseni amazinga e-ghrelin. Abacwaningi baseLouisana State University bathola ukuthi amasu okuphatha ukucindezeleka afana nokulala nokuzivocavoca usizo ekunciphiseni amazinga ka-ghrelin kanye nezifiso eziza nazo.

Kodwa isixhumanisi esinamandla kunazo zonke phakathi kokulala nokudla ukudla kwafika lapho abacwaningi baseSt.

I-Luka's - Roosevelt Hospital Centre ne-Columbia University eNew York yenza i-MRI ihlola abantu abaye balahlekelwa ukulala. Bathola ukuthi lapho abantu bengatholi ngokwanele ukulala ngokwanele, babefisa ukudla okuningi okungenamsoco.

Indlela Yokulala Ngcono Ukuncipha Isisindo

Iningi lethu alisebenzisi izinsuku zethu ukufunda amaphephandaba ezomile ezesayensi, ngakho-ke kungase kube lula ukuthatha iseluleko sokulahlekelwa isisindo esivela kuchwepheshe oqeqeshiwe wempilo.

"Uma ngitshela abesifazane ukuthi bayodla kancane uma belele kakhulu, izindlebe zabo ziphazamiseka!" kusho uChris Freytag. I-Freytag iyisazi sezempilo esihloniphekile sezempilo kanye neminyaka engaphezu kwengu-20 embonini embonini.

UChris uchaza ukuthi singakwazi ukufaka kabusha ibhetri lethu lomuntu ngezindlela ezintathu: ngokuzivocavoca, ngokudla, noma ngokulala. Uma singalali ubuthongo obuhle, uthi, singase siphumelele ngokudla okuningi . Ngakho-ke sithuthukisa kanjani izinga lokulala kwethu? UChris unikeza lezi zeluleko eziwusizo zokulala kangcono, i-refuel ne-recharge.

1. Hlola indawo yakho. Uma ungeke ukwazi ukuthola amahora angu-8 elele ebusuku, ungaphelelwa ithemba. UChris uyasikhumbuza ukuthi yikhwalithi yobuthongo obaluleke kakhulu kunani. "Ngenxa yokuthi ulala amahora angu-8 akusho ukuthi ulele amahora angu-8," usho kanje. Iseluleko sakhe sokulala okungcono kuhlanganisa ukwenza izinguquko ezimbalwa ezilula kwimvelo yakho.
   • Nciphisa iziphazamiso, njengokukhanya noma umsindo ovela kuthelevishini.
   • Ungathengi izesekeli ze-elektroniki eceleni kombhede wakho njengoba zidala ukuphazamiseka kwe-subliminal.
   • Faka imali kumatizi wekhwalithi ephezulu ukuze uzuze ukuhleleka kokulala okungcono kakhulu.
2. Yeqa kusikhathi sokuphumula ebusuku. Uma uzithola uthanda isiphuzo sebusuku sekusasa, uChris ukhombisa ukuthi uzama ukuwudlula futhi ukuphumula ngokulala. Uchaza ukuthi lapho imizimba yethu ingabuyi ukulala, sibheka amandla kwelinye ifomu: ukudla! "Abantu bavame ukudla ngokweqile uma bekhathele," esho.

   Kodwa uma udinga ngempela ukudla okuncane ngaphambi kombhede, ukhuthaza ukuthi udlulise ukwelashwa okwejwayelekile ushokoledi futhi udle i-carbohydrate eyinkimbinkimbi njenge-oatmeal noma ucezu lwesinkwa. Lokhu kudla kuzokugcina unelisekile isikhathi eside.

1. Hlonipha imikhuba yakho yokulala. Sebenza ngaphakathi kweziqondiso zakho ukulayisha kabusha ibhethri lakho lomuntu. Lokhu kungase kusho ukulungisa imikhuba yakho yansuku zonke. Isibonelo, abanye abantu bathola ukuthi ukuchitha ebusuku kuphazamisa ubuthongo obuhle. Kodwa kwabanye, umsebenzi wokusa ekuseni awubekezeleleki. Isihluthulelo, kusho uChris, usebenza ngaphakathi kwendlela yakho yokuphila ukuthola ukuthi yini esebenzayo.

Ngokufunda ukulala kahle, ungathola amandla okudingayo ukutshala kwezinye izici zempilo yakho. Futhi ungathola ukuthi isifiso sakho - nesayizi lakho le-pajama - linciphisa okwamanje.

_Imithombo:

_{I-American Academy ye-Sleep Medicine. Ama-Brain scans abonisa impendulo ethile ye-neuronal ekudleni okungenamsoco lapho ukulala-kuvinjelwe ngo-Juni 10, 2012}

_{CE, Greenway, FL kanye noBrantley, i-PJ (2011), izimo zokuphila kanye ne-ghrelin: ukubuyekezwa okubucayi kanye nemiphumela yokulondeka kwesisindo. Ukubuyekezwa kokukhuluphala , ngoJulayi 2010}