Uma ufuna ukunciphisa isisindo, ochwepheshe bathi udinga ukulala ngokwanele. Ngokuqondile, abacwaningi baye babika ukuthi abesifazane abalala amahora amahlanu noma ngaphansi ubusuku bonke ngokuvamile balinganisa ngaphezu kwabesifazane abalala amahora angu-7 ebusuku.
Lokhu okutholwe, okwethulwa kwiNgqungquthela Yomhlaba Ye-American Thoracic Society ka-2006, kubonise ukuthi abesifazane abalala amahora angu-5 ubusuku ngabunye babengama-32% amathuba okuthola inzuzo enzima (ukwanda kwamapounds angu-33 noma ngaphezulu) kanye namathuba angu-15% okuba namandla kakhulu inkambo yesifundo se-16, uma kuqhathaniswa nalabo abalala amahora angu-7 ebusuku.
Laba besifazane ababelala amahora angu-6 ubusuku bonke babengamaphesenti angama-12 ngaphezulu okuthola inzuzo enkulu, futhi amathuba angu-6% abe ngaphezulu, uma kuqhathaniswa nabesifazane abalala amahora angu-7 ebusuku.
Lesi sifundo esikhulu ukulandelela imiphumela yemikhuba yokulala ekuzuzeni isisindo ngokuhamba kwesikhathi ; kwakuhlanganisa abesifazane abangaba ngu-70 000 abaphakathi.
Laba besifazane baqashwe kuqala ngo-1986, futhi babika isisindo sabo njalo eminyakeni emibili iminyaka engu-16. Ekuqaleni kwesifundo, abesifazane abalala amahora angu-5 noma ngaphansi ubusuku bonke babilinganisa ama-5.4 amakhilogremu ngaphezu kwalabo abalele amahora angu-7. Baphinde bathola amapounds angu-1.6 ngaphezulu eminyakeni eyishumi eyalandela. Yize lokho kungabonakali njengenani elibalulekile, lihlanganisa. Lezi zingamakhilogremu angu-16 eminyakeni eyishumi, namapounds angu-32 ngaphezu kweminyaka engu-20.
"Lokhu kuyinani elilinganiselwe-abanye besifazane bathola okuningi kunalokho," kusho umcwaningi oholayo uSanjay Patel, MD, uMsizi oProfesa weMithi e-Case Western Reserve University eCleveland, OH.
"Ngisho nokuhluka okuncane kwesisindo kungandisa ingozi yomuntu yezinkinga zempilo, njengesifo sikashukela kanye nomfutho wegazi ophakeme."
Abesifazane Abalala Ngaphansi Nesidlo Esincane Basenayo
Abacwaningi babheka imikhuba yokuzivocavoca ukuze banqume ukuthi bangakwazi yini ukulandisa, ngokwengxenye, ukuthola lokho okutholakele. Kodwa abazange bathole ukungafani emanzini okuzivocavoca noma umsebenzi wokuzivocavoca ongachaza ukuthi kungani abesifazane abalala kancane bebalinganisa kakhulu.
Ingabe abesifazane ababengenalo ukulala kancane badla ngaphezulu?
Impendulo yayinguye cha. Empeleni, okuphambene kwakuyiqiniso.
"Ucwaningo olungakaze luveze ukuthi ngemva kwezinsuku ezimbalwa zokuvimbela ukulala, ama-hormone alawula isifiso abangela abantu ukuba babe nendlala, ngakho sacabanga ukuthi abesifazane abalala kancane bangase badle ngaphezulu," kusho uPatel. "Kodwa, empeleni, badla kancane. Lokhu kuphakamisa ukuthi ukudla nokudla akusho ukuthi inzuzo yenzalo kubesifazane abalala kancane."
Ukuqonda Izizathu
Abahlanganyeli abathintekayo abazange babone izici ezithile ezenza kube nokuzuza kwesisindo kwabesifazane abalala kancane.
"Asinayo impendulo kulolu cwaningo ngokuthi kungani ukulala okunciphisa kubangela ukuzuza, kodwa kunezinye izinto ezifanelwe ukutadisha okuqhubekayo," kusho uPatel. "Ukulala kancane kungathinta izinguquko ezingeni lomuntu (inani lamakhilogremu oshisa uma uphumla). Omunye umthelela wesimiso somzimba osanda kutholakala ubizwa ngokuthi yi-non-exercise ehambisana ne-thermogenesis (umsebenzi wokuzibandakanya, njengokufakaza.) Kungenzeka ukuthi uma ulala kancane, uhamba kancane, futhi, ngakho-ke ushise amakholori ambalwa. "
Esinye isici esibalulekile okufanele sicatshangelwe yithonya lokulala kumazinga e-cortisol.
Ukulala ngokwanele kungabangela ukukhululwa kwe-cortisol eyengeziwe - i-hormone yokucindezeleka-futhi ingashukumisa indlala.
Ngokusho kweNational Sleep Foundation, owesifazane ovamile uthola amahora ayisithupha nesigamu sokulala ubusuku bonke. Ukwehla okungalahleki okungapheli kungaba nemiphumela ehlukahlukene emthonjeni wezempilo kanye nempilo yonke.
Ukulala ngokwanele:
- kuphazamisa ikhono lomzimba lokugubha ama-carbohydrate futhi kubangele amazinga aphakeme egazi we-glucose, okuholela emazingeni aphezulu e-insulin kanye nokugcina okuningi kwamafutha omzimba.
- ukushayela phansi amazinga e-leptin, okubangela umzimba ukuba unqwenele ama-carbohydrate.
- ukunciphisa amazinga e-hormone yokukhula - iphrotheni esiza ukulawula ukulinganisa komzimba namafutha.
- kungaholela ekwenzeni ukuvimbela i-insulin futhi kube negalelo ekwandeni kwesifo sikashukela
- kungandisa ukwanda kwegazi
- kungandisa ingozi yesifo senhliziyo
Ngisho kubantu abasha, abanempilo, ukulahlekelwa ubuthongo wamahora amathathu kuya kwangu-4 ngobusuku phezu kweviki kunomthelela kathathu emzimbeni.
Ngalokhu inani elilinganiselwe lokulahleka kokulala liphazamise ikhono lokucubungula ama-carbohydrates, ukuphatha ukucindezeleka nokugcina ibhalansi elifanele lamahomoni. Ngesonto elilodwa nje elivinjelwe ukulala, abahlanganyeli bezocwaninga babe nokulahleka okuphawulekayo ekukhoneni kwabo i-glucose kanye nokukhula okune-insulin. Amazinga e-insulini ayephakeme kakhulu, empeleni, ukuthi la madoda ayebhekwa njengesesifundazwe esandulela isifo sikashukela.
Isisindo sokuLawula isisindo
Uma ufuna ukunciphisa umzimba, kufanele uqiniseke ukuthi uthola ubuthongo obanele ngaphezu kokulandela uhlelo lokudla okunempilo nokuzivocavoca . Kwabaningi bethu, lokho kusho ukuthi uzodinga amahora angu-7 noma ngaphezulu ubusuku.
> Imithombo:
> I-American Thoracic Society, i-International Conference, i-News release, eSan Diego, Meyi 19-24, 2006.
> Patel SR, Malhotra A, White DP, DJ Gottlieb, Hu FB. Umphakathi phakathi kokulala okunciphise nokuncipha kwesisindo kwabesifazane. Am J Epidemiol. 2006; Nov 15; 164 (10): 947-54. UShomoni, uMariya. Isidlo sakho se-Thyroid: Phatha iMetabolism Yakho Yokulahlekelwa Kokugcina Kwesisindo, HarperCollins. 2004.
> Spiegel K, Leproult R, Van Cauter E. "Umthelela wezikweletu zokulala ngokusebenza komzimba kanye ne-endocrine." I-Lancet. 1999; 354: 1435-1439.