Abantu abaningi bavame ukukholelwa ngephutha ukuthi ukulala isikhathi eside yisizathu sokwengeza isisindo esiningi. Kodwa empeleni, isimo sisoqobo: Ngokusho kwesifundo se-16 esenziwa eMelika, abesifazane abalala amahora amahlanu kuphela ngosuku bangama-32% "okubanzi" kunabesifazane abachitha okungenani amahora angu-7 ngobusuku babo bokulala. Kulesi sifundo, abesifazane abangaba ngu-70 000 kuphela ababambe iqhaza.
Ukuze kungabi nokwanda kwesisindo, udinga impilo enempilo - nokulala isikhathi eside. Ukungavumeli umzimba wakho uphumule, umuntu ubeka ingozi yokuthola izinkinga eziningi empilweni yakho.
Ukuntula ubuthongo kuthinta umzimba - umzimba ungakwazi ukushisa amakholori ambalwa kakhulu kunesidingo. Ngaphezu kwalokho, i- "nedosyp" igalelo ekuthuthukiseni i-cortisone - i-hormone yokucindezeleka ekhuthaza umuzwa wendlala.
Ngokusho kwe-American National Foundation yezinkinga zokulala, "ukungaphumeleli" okungapheli kungathinta kakhulu umzimba kanye nempilo yonke, kube yimbangela yokuthola isisindo.
Ukuqwashisa nama-kilogram.
Igama elithi "ukulala" libhekisela ezinkingeni eziningi zokulala ezihlobene nekhwalithi nobude. Ukuqwashisa kungabhekana nabantu banoma yikuphi ubudala, kepha izimpawu zalo zivame ukubonakala kubesifazane kunamadoda. Ukuqwashisa kungabangelwa izici ezingokwengqondo noma zomzimba. Isifo sokulala singabangela izinkinga eziningana-ukukhiqizwa okunciphise emsebenzini, ukucindezeleka, ukucasula futhi, ngokweqiniso, ukukhuluphala.
Ithonya lokungalali emzimbeni.
Ukuphazamiseka kokulala kuthinta inqubo ye-metabolic kanye nekhono lokuphula ama-carbohydrate, futhi lokhu kungaholela ekwandeni okunamandla ushukela wegazi kanye nezinga eliphezulu le-insulin. Umphumela uba ukwanda kwesisindo.
Ukuqwashisa kusiza ukunciphisa izinga le-hormone yokukhula, amaprotheni anisiza umzimba ukulinganisela ukulingana kwamafutha nemisipha. Ukungalahleki kungaholela ekumeni futhi kwandise ingozi yesifo sikashukela. Ukungaboni kahle kudala ukwanda komfutho wegazi kanye nengozi yesifo senhliziyo.
Ukulala nokuzuzwa kwesisindo.
Ukufunda ubuhlobo phakathi "kokuntuleka kokulala" nokuzuza kwesisindo, abacwaningi bathola ukuthi ukungabi nokulala kunomthelela oqondile ekusithekeni kwamahomoni athile - i-leptin ne-ghrelin, enesibopho sokuzwa elambile futhi egcwele. Uma kukhona ukwephulwa kwemfihlo yama-hormone, umuntu cishe uzwa umuzwa wendlala, okuba nzima kakhulu ukwanelisa.
I-Leptin isiza ukuvimbela ukudla, futhi i-ghrelin, ngokuphambene nalokho, iyanda. Uma ukungalali kahle kwezempilo kuba yinkinga engapheli, izinga le-ghrelin landa, futhi izinga leptin, ngokuphambene, liwela, okubangela ukuzwa indlala. Lesi sizathu sokuqoqwa okusheshayo kwesisindo esiningi, esibangelwa ukudla ngokweqile njalo.
Ukuthola ukuphazamiseka kwezifo zokulala nokuphathwa kwayo kuyisinyathelo esibalulekile ekuqedeni ama-kilogram amaningi. Ezimweni eziningi, ukuphazamiseka kokulala kunganqotshwa ngokushesha - udokotela, ngokuhlola ukulala, ubeka imithi edingekayo kanye nokwelapha. Ngaphezu kwalokho, ukuthuthukisa ikhwalithi yokulala kungasiza ukuvivinya umzimba nokunqatshwa kwemikhiqizo yotshwala nogwayi.
Ezimweni ezithile, ukuphazamiseka kokulala kubangelwa ezinye izinkinga zempilo - isibonelo, isifo se-apnea sokuvimbela ubuthongo ngokuvamile sibangelwa ukwanda kwamathani, okwenza kube nzima ukuthi umoya ugeleke ngokujwayelekile.
Kwezinye izimo, imishanguzo enqunywe odokotela ukuphathwa kwezinkinga zokulala - izinhlobo ezihlukahlukene zamaphilisi okulala - ingaba nemiphumela emibi ngesimo sokuthola isisindo esiningi. Udinga ukuxoxa nodokotela zonke izinzuzo nezingozi zomuthi ngaphambi kokuba uqale ukuyithatha.