Uninzi lwabantu ludinga ukukholelwa ngokugqithiseleyo ukuba ukulala ixesha elide kungesizathu sokongeza ubunzima obuninzi. Enyanisweni, le meko iyinto echaseneyo: ngokumalunga nesifundo seminyaka eyi-16 esenziwa eMelika, abafazi abalala kuphela iiyure ezingama-5 ngosuku ba-32% "baninzi" kunabesifazane abasebenzisa okungenani iiyure ezingama-7 ngobusuku babo bokulala. Kule sifundo, ngabafazi abangamawaka angama-70 kuphela abathatha inxaxheba.
Ukuze kungabikho ukwanda kwindleko, udinga indlela yokuphila enempilo - kunye nobuthongo obude. Ukungavumeli umzimba wakho uphumle, umntu ubeka ingozi yokufumanisa iingxaki ezininzi kwimpilo yakho.
Ukungabikho kokulala kuphazamisa umonakalo - umzimba unokukwazi ukutshisa iikhalori ezimbalwa kunokuba kuyimfuneko. Ngaphezu koko, "nedosyp" inceda ekuphuhliseni i-cortisone - i-hormone yoxinzelelo eyenza ivakalelwa yindlala.
Ngokutsho kwe-American National Foundation yeengxaki zokulala, "ukungaphumeleli" okungapheliyo kunokuthintela kakhulu imetabolism kunye nempilo yonke, ibe yiphulo lokufumana ubunzima.
I-insomnia kunye neekhilogram.
Igama elithi "ukulala" libhekisela kwiintlobo ezahlukeneyo zokuphazamiseka kokulala ezihambelana nomgangatho kunye nobude. Ukungazinzanga kungabandezeleka abantu banoma yiphina ubudala, kodwa iimpawu zayo zidla ngokubonakalayo kwabasetyhini kunamadoda. Ukungazinzanga kungabangelwa yimicimbi yengqondo okanye yemvelo. Ingxaki yokulala ingakhokelela kwiinkalo ezininzi - ukuphuculwa komkhiqizo emsebenzini, ukudandatheka, ukunyanzeliswa kwaye, ngokuqinisekileyo, ukukhuluphala.
Impembelelo yokungazinzi umzimba.
Ukuphazamiseka kokulala kuphazamisa inkqubo yokuxilonga kunye nokukwazi ukuphula i-carbohydrate, kwaye oku kunokukhokelela ukwanda okomeleleyo kwishukela yegazi kunye nenqanaba eliphezulu le-insulin. Isiphumo siyanda kwindleko.
Ukungazinzi kunceda ukunciphisa izinga lokukhula kwe-hormone, iprotheni ekunceda umzimba ukulinganisela ubuninzi beoli kunye nezihlunu. Ukungazinzanga kungakhokelela ekumanyeni nasekunyuseni umngcipheko wesifo sikashukela. Ukusalalisa kubangela ukwanda kwexinzelelo lwegazi kunye nomngcipheko wesifo senhliziyo.
Ukulala nokuzuza ubunzima.
Ukufunda ubudlelwane phakathi "kokungabikho kokulala" kunye nokufumana ubunzima, abaphandi bafumanisa ukuba ukungabikho kokulala kunomphumo othe ngqo kwi-secretion ye-hormone ethile-i-leptin ne-ghrelin, enoxanduva lokuziva belambile kwaye bezele. Ukuba kukho ukuphulwa kwe-secretion yala ma hormone, umntu unako ukuziva ulambile, obunzima kakhulu ukuwanelisa.
I-Leptin inceda ukunqanda ukudla, kunye ne-ghrelin, ngokuchaseneyo, iyanda. Ukuba ukungabikho kobuthongo obunempilo kuba yinkinga engapheliyo, inqanaba le-ghrelin liyakhula, kwaye iqondo leptin, ngokuchaseneyo, liwela, okubangela ukuba ulambe. Esi sizathu sokuqokelela ngokukhawuleza kobunzima obukhulu, obangelwa kukudla ngokutya.
Ukuxilongwa kweengxaki zokulala nokunyanga kwakhe kuyinyathelo elibalulekileyo ekupheliseni iikhilogram ezingaphezulu. Kwiimeko ezininzi, ukuphazamiseka kokulala kunokutshatyalaliswa ngokukhawuleza - ugqirha, ngokuphonononga ukungazinzi, ubeka amachiza afanelekileyo kunye unyango. Ukongezelela, ukuphucula umgangatho wobuthongo kunokuncedisa ukusetyenziswa ngokucwangcisekileyo kunye nokwenqaba kwemveliso yotywala kunye necuba.
Kwezinye iimeko, ukuphazamiseka kokulala kubangelwa ezinye iingxaki zempilo - umzekelo, isifo se-apnea sokulala esithintekayo sivame ukubangelwa ukwanda kweetoni, okwenza kube nzima ukuba umoya uphume ngokuqhelekileyo.
Kwezinye iimeko, amayeza anikezelwe oogqirha ukuba unyango lweengxaki zokulala - iintlobo ezahlukeneyo zeepilisi zokulala - zinokuchaphazeleka kwimiba yengozi yokufumana ubunzima obukhulu. Kufuneka uxoxe nogqirha zonke iingxaki kunye neqhinga lobisi ngaphambi kokuba uqale ukuyithatha.