Abagijimi abaningi bayavuma ukuthi ukulala ngokwanele kubalulekile ekusebenzeni okuhle kwezemidlalo, kodwa kuze kube yamuva lokhu kwakungumqondo nje ngaphandle kobufakazi obuningi bokusibuyisela emuva. Kodwa manje abacwaningi bathola ukuthi ukulala okungakanani kungathinta ukusebenza kwezemidlalo . Abacwaningi bokulala baqaphela ukuthi ukulala okungalawuleki kungaba nethonya elikhulu ekusebenzeni kwethu okuyisisekelo futhi ukungatholi ngokwanele ukunciphisa umzimba we-glucose ngamaphesenti angama-30 kuya kwangu-40.
Imiphumela ye-Glucose I-Metabolism Nokukhuthazela
U-Eve Van Cauter, Ph.D., wase-University of Chicago Medical School, wafunda imiphumela yezinsuku ezintathu zokulala kwabantu abesilisa abayishumi nanye abaneminyaka engama-18 kuya ku-27. Ngobusuku bokuqala obuthathu bokutadisha, la madoda ayelele amahora angu-8 ubusuku bonke ; ngobusuku obuyisithupha obulandelayo, balala amahora amane ebusuku; Ngobusuku obuyisikhombisa bokugcina, balala amahora angu-12 ubusuku bonke.
Imiphumela yabonisa ukuthi emva kokulala kwamahora amane ubusuku bonke (isikhathi sokulahlwa kwebuthongo), basebenzisa i-glucose kancane kancane ngendlela efanele. Izinga le-cortisol (i-hormone yokucindezeleka) nayo iphakeme ngesikhathi sokulahlwa kokulala, okuye kwaxhunyaniswa nokukhubazeka kwememori, ukumelana nokuvikela i-insulin yobudala, nokutholakala okungekho emthethweni kubadlali.
U-Van Cauter uthe ngemuva kweviki elilodwa kuphela lokuvimbela ukulala, abesilisa abancane, abanempilo babe namazinga e-glucose ayengasavamile futhi abonakalise ukuwohloka okusheshayo kwemisebenzi yomzimba.
Lokhu kunciphisa ikhono lomzimba ukuphatha i-glucose kufana nalabo abathola asebekhulile.
Iningi lalokho esikwaziyo mayelana nokulahlwa kokulala lihlobene nokusebenza komzimba nokusebenza kobuchopho. Lolu cwaningo luyathakazelisa ngoba lubonisa ukuthi ukulahlwa okungalahleki kungathinta kabi umzimba we-physiology obaluleke kakhulu ekusebenzeni kwezemidlalo-i-glucose metabolism nesimo se-cortisol.
Yize kungekho muntu oqonda ngokuphelele ukubunzima kokulala, lokhu (nokunye ukucwaninga) kubonisa ukuthi ukulala okungalawuleki kungaholela emazingeni amaningi we-cortisol (i-hormone yokucindezeleka), ukwehlisa umsebenzi we-hormone yokukhula komuntu (okusebenza ngesikhathi sokulungisa izicubu), futhi wehla synthesis glycogen.
Ezinye izifundo zixhumanisa ukulahlwa kokulala nokunciphisa ukukhuthazela kwe-aerobic nokwandisa izilinganiso zokuzikhandla okubonakalayo , nokunciphisa isikhathi sokuphendula.
Lokho okushiwo yi-Research for Sleep-Award Athlees
I-glucose ne-glycogen (i-glucose egcinwe) yimithombo esemqoka yamandla kubadlali. Ukukwazi ukugcina i-glucose emisipha nesibindi kubaluleke kakhulu kubadlali bezokukhuthazela. Labo abalele ekulaleni bangathola isitoreji esincane kancane se-glycogen, okuvimbela isitoreji sophethiloli isidingo somdlali sokukhuthazela izenzakalo ezingaphezu kwamaminithi angu-90.
Amazinga aphezulu we-cortisol angaphazamisa ukukhanda nokukhula komzimba. Ngokuhamba kwesikhathi, lokhu kungavimbela umgijimi ukuba aphendule ekuqeqesheni okunzima futhi aholele ekuqotheni nasekulimazeni .
Ngokusobala, ucwaningo olwengeziwe luyadingeka. Kodwa lolu cwaningo lubonisa ukuthi ukungakwazi ukulala okungapheli kungathinta umsebenzi wokusebenza. Kumdlali okhuthazelayo, ukulala kahle ngesikhathi sokuqeqesha okunzima futhi ngaphambi kokuncintisana kungasiza futhi akunakwenzeka ukulimaza.
Okwenza abagijimi badinga ukuphumula nokubuyiswa
Kuyinto yokushintsha ukujwayela nokuvuselela okuthatha umdlali kumgangatho ophakeme wokufaneleka. Abagijimi bezinga eliphakeme kudingeka baqaphele ukuthi ukuqeqeshwa okukhulu nomzamo omkhulu, kunesidingo sokwamukelwa okuhleliwe. Ukuqapha ukusebenza kwakho ngelogi lokuqeqeshwa, nokuqaphela ukuthi umzimba wakho uzizwa kanjani nokuthi ukugqugquzela kanjani wena kuyasiza kakhulu ekunqumeni izidingo zakho zokutakula nokushintsha uhlelo lwakho lokuqeqesha ngokufanele.
Indlela Yokuthola Ukuphumula Okwanele Ngaphandle Kokuthatha Izinsuku Zokuvala
- Thola ukulala okuphezulu kakhulu
- Yenza ukuvuselela okusebenzayo ngemva kokusebenza kwakho
- Yenza isiphambano ngomsebenzi ohluke ngokuphelele njenge-yoga, welula, noma uhamba ngezinyawo ngosuku lwakho
- Yiba nesisindo ngosuku lwakho lokuphumula ukuze usize ukunciphisa ama-aches, ubuhlungu, nobuhlungu
- Thola ubuthongo obufanele
- Ukudla ukudlala kwezemidlalo kubandakanya ukuthola amakholori alungele ukuqeqeshwa kwakho kanye nezidingo zakho ngabanye
- Yidla ukudla okuhle ngaphambi kokuzivocavoca
- Yidla kahle ukuze ululame
Imithombo:
> Fullagar HH, Skorski S, Duffield R, Hammes D, Coutts AJ, Meyer > T .. > Ukulala nokusebenza kwezemidlalo: imiphumela yokulahlekelwa ukulala ekusebenzeni kokusebenza, kanye nezimpendulo zomzimba nezengqondo zokuzivocavoca. I-Med Med. 2015 Feb; 45 (2): 161-86. i-doi: 10.1007 / s40279-014-0260-0.
I-Spiegel, i-Leproult no-Van Cauter, Umthelela wezikweletu zokulala ekusebenzeni komzimba kanye ne-endocrine. I-Lancet (1999; 354: 1435-1439).