Ukuba uzama ukutya usempilweni, ukuchitha ixesha elininzi phantsi kwezikhuselo kunokwenza umahluko omkhulu.

Uphononongo olwenziwe kwiDyunivesithi yaseChicago, eUnited States, lubonise ukuba ukungalali ngokwaneleyo kungonyusa umnqweno weelekese, ukutya okunamafutha kunye nokwenziwe, ngakumbi amaqebengwana nezonka, ngama-45%.

Abanye abantu bacinga ukuba ukulala kancinci kukunika ixesha elininzi lokuba ube nemveliso, kodwa enyanisweni, kukwenza imikhwa yakho imbi ngakumbi. Jonga indlela ukulala okunokukunceda ngayo ugcine ukutya okunempilo:

Ulawulo lokutya

Ukulala kunceda ukulawula iihomoni. Ubusuku nje obambalwa bokungalali bunokunyusa inqanaba lakho le-ghrelin, ihomoni enoxanduva lokuvuselela umdla wakho wokutya. Ngapha koko, isifundo seWisconsin Sleep Cohort, esenziwa eUnited States, sabonisa ukuba abathathi-nxaxheba abalele iiyure ezintlanu bane-14.9% ngaphezulu kwe-ghrelin kunabo balale iiyure ezisibhozo. Ukungabikho kokulala akuchazi nje kuphela ukungafani kwala manqanaba e-hormonal, kodwa kwakhona kucacisa ukunyuka kwe-Body Mass Index (BMI) kunye nokukhuluphala kubantu abangalali ngokwaneleyo.

Iiyure zokulala, ngakumbi ukoneliseka.

IiHormone zichaphazela umdla wakho wokutya kwaye zinceda ekulawuleni xa ugcwele. Ubusuku obubi bokulala bunokwehlisa inqanaba leptin, ihomoni enoxanduva lokuhambisa umva. Abathathi-nxaxheba abafundayo abalala iiyure ezintlanu babene-leptin engaphantsi kwe-15.5% kunabo balala iiyure ezisibhozo. Ukungabikho kokulala kunokwenza kube nzima ukuqonda xa sihluthi, ukwandisa ukutya kwekhalori.

Ukulala kunceda ukuphucula ukhetho

Akumangalisi ukuba ukungalali kunganciphisa inkumbulo yethu, kusenze sizive sinamafu, sandise ukubakho kweengozi, umngcipheko wezifo, kunye nokunciphisa umnqweno wesondo. Inokujongela phantsi ityala xa kuziwa kukhetho olusempilweni. Xa sidiniwe, kunokwenzeka ukuba sithathe oko kufanelekileyo kunento elungileyo yomzimba.

Ukunciphisa umnqweno "wokucoca" phakathi kokutya.

Uphononongo lwakutsha nje olupapashwe kwiphephancwadi laseMelika iSleep lubonise ukuba ukungalali kubangela ukuba abantu batye iilekese ezininzi kunye nokutya okunamafutha aphezulu, kwaye uphando olwenziwe kwiYunivesithi yaseChicago, lwahlula abathathi-nxaxheba ngokwamanqanaba amabini. Abokuqala babenabantu abachitha iiyure eziyi-8.5 ebhedini (kunye nexesha lokulala eliphakathi leeyure eziyi-7.5) ubusuku ngabunye. Kumjikelo wesibini, kwa aba bantu bachitha iiyure ezi-4.5 kuphela ebhedini (ixesha lokulala eliqhelekileyo leeyure eziyi-4.2) ubusuku ngabunye. Nangona abathathi-nxaxheba bafumana izidlo ezifanayo ngaxeshanye ngexesha lokuhlala kokubini, batya ngaphezulu kwe-300 yeekhalori ezongezelelekileyo xa bengavumi ukulala. Iikhalori ezongezelelweyo zivela ikakhulu kukutya okunamafutha aphezulu.

Iingcebiso zokulala ngcono

  • Yiya kwimizuzu eyi-10-15 kwangoko busuku ngabunye de ube ulele iiyure eziyi-7 ukuya kwezi-8 zokulala. Ayizukuba namandla amaninzi kuphela emini ngeminqweno embalwa yokutya okunamafutha, kodwa uya kuba nemveliso ngakumbi.
  • Yeka ukutya iiyure ezimbini ngaphambi kokulala. Ukulala kwisisu esigcweleyo ayisiyongxaki kuphela, kunokuphazamisa ukulala kamnandi ebusuku. Kwabaninzi bethu, ukutya okulula ebusuku kungaphuma esandleni kwaye iikhalori zinokongeza.
  • Yiba nesiko lokulala. Thatha ibhafu eshushu, usele ikomityi yeti yemifuno, okanye usebenzise imizuzu eli-10 yokucamngca.
  • Gcina ifowuni yakho ephathekayo, ithebhulethi kunye nezinye izixhobo zombane ngelixa ulele. Ukukhanya okuphuma kwezi zixhobo kunokuphazamisa ukulala.