Ukulala okunempilo, uMsebenzi woMzimba, kunye nokuBuyisa imisipha

Ukulala okusempilweni kunendima ebalulekileyo kwimpilo yonke yomzimba, njengoko kuqinisekisa ukukhula kwezihlunu, ukuchacha, kunye nokuthintela ukugula. Oku kuyinyani ngakumbi ekhaya DI Ewe' abathanda ukomelela, amagorha eempelaveki, iimbaleki, kunye nabantu abasebenzayo ngokwasemzimbeni. Xa ulele, umzimba ungena kwimodi yokubuyisela, ukhulula amahomoni kunye nezinye iikhemikhali ukulungisa nokubuyisela izihlunu. Ukulala okunempilo ebusuku kunika ukuphumla kwengqondo kunye nomzimba okufuneka usebenze kwinqanaba elifanelekileyo.

Ubuthongo obusempilweni

Ukulala kubalulekile ukuze uchache xa usenza umthambo. Oku kunokuba ngumsebenzi wokwakha, umthambo, ukwenza isitiya, ezemidlalo, ukulungisa umhlaba, nawuphi na umsebenzi osebenzisa ubunzima bomzimba okanye osebenza ngokuchasene nohlobo oluthile lokuxhathisa. Izihlunu azikwazi kuzilungisa kakuhle ngaphandle kokulala ngokwaneleyo. Ukulala kunceda izihlunu ekukhululeni iiprotheyini zokwakha amino acids, ebanceda bakhule ngokomelela nokomelela.

• Ihomoni yokukhula ikhutshwa ngexesha lokulala kwe-non-REM evuselela ukukhula kwezicubu kunye nokulungisa izihlunu.
• Ngexesha I-REM okanye ukulala ngokukhawuleza kwamehlo, uxinezeleko lwegazi luyehla, ukuphefumla kucotha kuze kube nzulu, ingqondo iyaphumla, nokuhanjiswa kwegazi kwizihlunu kuyanda, kuzondla ioksijini nezondlo.

Ukulala Okungenampilo

Ukulala kugcina izihlunu zibukhali, ulungelelwaniso, ukusebenza kunye neepatheni zokushukuma kwezihlunu eziphucula ukusebenza komzimba. Umzimba kufuneka ulale ubuncinane iiyure ezisi-7 ngobusuku ukuze izihlunu zikhule kakuhle. Ukungalali ngokusempilweni kunciphisa umsebenzi weprotein synthesis kwaye kwandisa umsebenzi wokuthotywa okukhokelela ekulahlekeni kwezihlunu.

Ukulala Kancinane Kukhokelela Ekutyeni Okungakumbi

Utshintsho lweHormonal lwenzeka xa umzimba ulala kancinci, nto leyo ebangela ukuba abantu bazive belambile rhoqo, okonyusa umthamo wokutya okuthathwayo kuba emva kokutya, umzimba awuziva uhluthi kwangoko, ngoko umntu uyaqhubeka nokutya. Ngaphandle kokulala, umzimba wehlisa ukuveliswa kwehomoni ebonisa xa umzimba uzele kwaye isebenze ihomoni ebangela indlala. Ukungalali ngokwaneleyo kukwathoba uvakalelo lomzimba kwi-insulin. Ngenxa yoko, i-fuel muscle iglycogen ayizaliswa ngokwaneleyo. Ngaphandle kokubuyiselwa rhoqo kwe-glycogen, abantu banamandla amancinci, ukuvalelwa kwe-insulin kuncipha, kwandisa umngcipheko wesifo seswekile.

WeMpilo yeMpilo

Ukulala okungekho mpilweni kukwachaphazela impilo yomzimba jikelele. Abantu abangaphiliyo ukulala banomngcipheko owongeziweyo wokukhula:

• Ukutshatyalaliswa
• Ukuxhalabisa
• Igazi elonyukayo
• ukutyeba
• Izifo zesifo
• Isifo sentliziyo
• Stroke
• Imicimbi yezempilo yengqondo
• ukudakumba

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UkuBumbiswa kweBhunga

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Isondlo Ngaphambi Kokulala

Iisnacks zasebusuku

• Uphando lufumene ukuba ukutya okuthile okuqulethe zama or melatonin inokunceda ngokulala.
• Ezi ziquka I-turkey, iibhanana, ubisi, irayisi, i-grapefruit, i-oats, i-cherry, i-walnuts, kunye ne-almonds.

Nciphisa iiCarbohydrates phambi kokulala

• Ukutya ukutya okutyebileyo kwecarbohydrate ngaphambi kokulala kunokuphazamisa ukusebenza kwehomoni yokukhula ngexesha lokulala.

Nciphisa okanye Susa emva kwemini kunye neCaffeine yangokuhlwa

• I-caffeine inokuphazamisa ubuthongo, ngamanye amaxesha ngaphandle kokwazi.
• Kuphephe ukutya okune-caffeine okanye iziselo ngaphambi kokulala.

Susa iziselo zamandla

• Ezi ziselo zinokuqulatha amanqanaba aphezulu e-caffeine kunye nezinye izinto ezinokubangela ukugqithisa.
• Le meko i-hyper-active inokubangela ukuba abantu behle ekusebenzeni.
• Ukusetyenziswa ngokugqithisileyo kweziselo zamandla iye yanxulunyaniswa nemiphumo emibi, kuquka ukubethwa, ukuxhuzula nokufa.

Ukuphelisa iswekile

• Iswekile inyusa iswekile yegazi, nto leyo ibangela ukuba i-pancreas ikhuphe i-insulin, iphembelela iiseli ezibangela ukuvuselela ngamandla.
• Ukuphelisa iswekile emva kokutya kunokunceda umzimba ulale.

Ucaphulo

Dattilo, M et al. "Ubuthongo kunye nokubuyisela imisipha: isiseko se-endocrinological kunye ne-molecular ye-hypothesis entsha nethembisayo." Iingqikelelo zonyango vol. 77,2 (2011): 220-2. doi:10.1016/j.mehy.2011.04.017

Morselli, uLisa et al. "Indima yexesha lokulala kulawulo lwe-glucose metabolism kunye nomdla wokutya." Eyona ndlela yokwenziwa nophando. I-endocrinology yeklinikhi kunye nemetabolism vol. 24,5 (2010): 687-702. doi:10.1016/j.beem.2010.07.005

UMurray, uBob, kunye noChristine Rosenbloom. "Izinto ezisisiseko ze-glycogen metabolism kubaqeqeshi kunye nabadlali." Uphononongo lwezondlo vol. 76,4 (2018): 243-259. doi:10.1093/nutrit/nuy001