Okuqukethwe
Obani ababambisene abahlanu bohlelo lokuzivikela komzimba?
Ukulala kusiza amasosha omzimba
Ukuphumula akuyona into encane. Ukulala kuyadingeka ukuze kusebenze kahle umzimba wethu kanye nemetabolism yawo (= konke ukusabela kwamakhemikhali ezinto eziphilayo). Ngokwezinye izifundo, ukuntuleka kokulala kuphazamisa ukulawulwa kwamahomoni, okungaba nomthelela ekuzuzeni isisindo. Ukuntuleka kokulala kuholela ekwandeni kwezinga lamahomoni esifiso sokudla (= ghrelin) kanye nokuncipha kwezinga lamahomoni akhuthaza ukusutha (= leptin).
Ngokwesilinganiso, ingane ilala amahora angu-10 ebusuku kanti umuntu omdala uzodinga cishe u-7:30 am aphumule. Lesi isilinganiso, kwabanye abantu isikhathi sokulala sizoba side noma sibe sifushane. Ngokusho kwe-Inserm, "Ukuphumula kuvumela umzimba ukuthi wenze imisebenzi edingekayo ekuthuthukisweni nempilo".1 Ngesikhathi sokulala, ubuchopho busebenza. Izigaba ezihlukahlukene zokulala zivumela umzimba ukuba ugcwalise amandla futhi ugcine ulwazi olutholwe phakathi nosuku. Inkumbulo ngathi ibuyiselwe. Isikhathi nekhwalithi yokulala kubaluleke kakhulu. Ngalesi sikhathi, ubuchopho bukhiqiza amahomoni asiza amasosha omzimba ukulwa nezifo ezibangelwa amagciwane kanye namagciwane.
Ukuze uthuthukise ikhwalithi yokulala kwakho futhi uqinise amasosha akho omzimba, nanka amanye amathiphu:
- Ungazibandakanyi nokuzivocavoca sekwephuze kakhulu.
- Gwema iziphuzo ezithokozisayo njengekhofi.
- Ngaphambi kokulala, unganqikazi ukuphumula ngokugeza okushisayo okushisayo noma izivivinyo zokuphefumula.
- Izikrini zekhompuyutha nethelevishini zingakugcina uphapheme futhi zithinte ikhwalithi yokulala.
Imithombo
Ukulala nokuphazamiseka kwakho, Inserm. Uhlelo losizo lwezempilo lwaseCanada, ukulala.