UMichael Greger, MD
Umbuzo wokuqala ocwaningweni lokulala uthi kungani silala? Bese kufika umbuzo - mangaki amahora okulala esiwadingayo? Ngemuva kwamakhulu ezifundo, asikazazi izimpendulo ezifanele zale mibuzo. Eminyakeni embalwa edlule, ngenza ucwaningo olukhulu lwabantu abangu-100000 olubonisa ukuthi ukulala okuncane kakhulu nokukhulu kakhulu kwakuhlotshaniswa nokwanda kokufa, nokuthi abantu abalala cishe amahora ayisikhombisa ngobusuku baphila isikhathi eside. Ngemva kwalokho, kwenziwa ukuhlaziya imeta, okuhlanganisa abantu abangaphezu kwesigidi, kwabonisa into efanayo.
Nokho, asazi ukuthi isikhathi sokulala siyimbangela noma umaka nje wempilo ebuthaka. Mhlawumbe ukulala okuncane kakhulu noma kakhulu kusenza singabi nampilo, noma mhlawumbe sisheshe sife ngenxa yokuthi asinampilo futhi lokho kusenza silale kancane.
Umsebenzi ofanayo manje usushicilelwe emiphumeleni yokulala emsebenzini wokuqonda. Ngemva kokucabangela uhlu olude lwezici, kwavela ukuthi amadoda nabesifazane abaneminyaka engu-50 no-60 abathola amahora angu-XNUMX noma ayisishiyagalombili okulala banenkumbulo engcono yesikhashana uma kuqhathaniswa nalabo abalala kakhulu noma ngaphansi kakhulu. Kwenzeka okufanayo ngokuzivikela komzimba, lapho isikhathi esivamile sokulala sincishiswa noma sinwetshiwe, ingozi yokuthuthukisa i-pneumonia iyanda.
Kulula ukugwema ukulala kakhulu – vele usethe i-alamu. Kodwa kuthiwani uma sinenkinga yokulala ngokwanele? Kuthiwani uma singomunye wabantu abadala abathathu ababa nezimpawu zokuqwasha? Kukhona amaphilisi okulala, afana neValium, esingawaphuza, kodwa anemiphumela eminingi engemihle. Izindlela ezingezona ezemithi, njengokwelashwa kokuziphatha kwengqondo, ngokuvamile kudla isikhathi futhi azisebenzi ngaso sonke isikhathi. Kodwa kungaba kuhle ukuba nemithi yokwelapha engokwemvelo engathuthukisa ukuqala kokulala futhi isize ukuthuthukisa ikhwalithi yokulala, ukukhulula izimpawu ngokushesha futhi unomphela.
I-Kiwi iyikhambi elihle kakhulu lokuqwasha. Abahlanganyeli bocwaningo banikezwa ama-kiwi amabili ngehora ngaphambi kokulala njalo ebusuku amasonto amane. Kungani kiwi? Abantu abanezinkinga zokulala bavame ukuba namazinga aphezulu okucindezeleka okwenziwe nge-oxidative, ngakho-ke mhlawumbe ukudla okucebile nge-antioxidant kungasiza? Kodwa zonke izithelo nemifino zinama-antioxidants. AmaKiwi aqukethe i-serotonin ephindwe kabili kunamatamatisi, kodwa awakwazi ukweqa umgoqo wegazi nobuchopho. I-Kiwi iqukethe i-folic acid, ukuntula kwayo okungabangela ukuqwasha, kodwa kune-folic acid eningi kokunye ukudla kwezitshalo.
Ososayensi bathola imiphumela emangalisa ngempela: ithuthukise kakhulu inqubo yokulala, ubude besikhathi kanye nekhwalithi yokulala, izilinganiso ezizimele nezinjongo. Abahlanganyeli baqala ukulala isilinganiso samahora ayisithupha ngobusuku kuya kwayisikhombisa, ngokudla nje ama-kiwi ambalwa.