Kufunika kokhala ndi tulo tokwanira sizingatheke ponena za thanzi lanu-ndipo kumayamba ndi nthawi yogona.
Nthawi Yomwe Uli Mgonera, Kupindula Kwambiri Kwambiri
Kafukufuku waposachedwapa apeza kuti achinyamata kapena achinyamata omwe amapita kukagona madzulo amatha kuchepetsa nthawi.
Pa kafukufuku wa achinyamata pafupifupi 3,500 omwe adatsatiridwa pakati pa 1994 ndi 2009 ku National Longitudinal Study of Health Adolescent, ofufuza adawona momwe nthawi ya umoyo imakhudzidwira mliri wa thupi (BMI) m'kupita kwanthawi.
Olemba mabuku apeza kuti "nthawi yowonjezera nthawi yogona panthawi ya ntchito, maola angapo, kuyambira msinkhu kupita ku ukalamba umakhudzidwa ndi kuwonjezeka kwa BMI m'kupita kwa nthawi." Ofufuzawo anati kudya zakudya zofulumira makamaka zikuwoneka kuti mgwirizano pakati pa nthawi yogona ndi BMI.
Izi sizikuwoneka kwa achinyamata okhaokha komanso achinyamata. Mu kafukufuku wina, ofufuza adapeza kuti nthawi zamadzulo, choncho usiku wochepera, ana a zaka zisanu ndi zisanu ndi zisanu ndi zisanu (5) ali ndi zaka zambiri zowonjezera kunenepa kwambiri pakapita nthawi. Mwachindunji, ofufuza anapeza kuti zovuta zowonjezera zinali zazikulu kwa ana omwe anagona zosakwana maola 9.5 usiku, komanso ana omwe anagona pa 9 koloko masana kapena mtsogolo.
Ubwino Wathanzi Wogona
Maphunziro ochuluka a akuluakulu asonyeza momwemo. Kafukufuku ambiri asonyeza kuti maola asanu ndi awiri mphambu asanu ndi anayi a maola asanu ndi awiri mphambu asanu ndi anayi omwe amatha kugona tulo usiku uliwonse amayenera kupeza ubwino wa kugona mokwanira kwa akuluakulu, kuphatikizapo omwe akukhudzana ndi kuchepetsa kunenepa kwambiri .
Kuwonjezera pa kuteteza kunenepa kwambiri ndi kunenepa kwambiri, kukhala ndipamwamba kwambiri kugona usiku uliwonse kungathandize kupewa matenda a mtima , kupwetekedwa, kuvutika maganizo, ndi matenda ena aakulu. Pamene tigona, thupi limapeza mpata wokonza ndi kudzibwezeretsa. Ngati alibe nthawi yokwanira yochitira izi nthawi yayitali, ndiye kuti mahomoni opanikizika ndi zinthu zina zotupa zimatulutsidwa, pamene thupi limayamba kuchitapo kanthu ngati liri ndi vuto losatha (limene, popanda kugona mokwanira, ndi).
Mmodzi mwa anthu ochita masewera olimbitsa thupi ndi ma cortisol, omwe amatulutsidwa chifukwa cha kupsinjika kwanthawi yaitali.
Pakati pa zina zambiri zomwe zimakhudza thupi, cortisol imachititsa kuti shuga (shuga) ikamasulidwe m'magazi kotero kuti imapezeka mosavuta kuti idyetse ubongo. Monga kusintha kwa chisinthiko kuvutika maganizo, izi zidawathandiza bwino, zomwe zimathandiza munthu kukhala ndi nkhawa kuti ayankhe ndi mphamvu zambiri za ubongo. Komabe, m'dziko lamakono lino, zotsatira zosafunika za zochita za cortisol ndi chizoloŵezi cha kulemera kwabwino (zomveka kuti makolo athu ayenera kusunga kapena kugwiritsira kulemera ngati akadali otanganidwa ndi malo ovuta). Phindu lolemera, pakapita nthawi, lingathe kumasulira kunenepa kwambiri.
Zoonadi, kafukufuku wasonyeza kuti kusagona mokwanira kungapangitse kudya mopitirira muyeso. Ndipo kwa iwo omwe akuyesera kuchepetsa thupi, kugona mokwanira (kachiwiri, maola asanu ndi awiri pa usiku) kumawonjezera mwayi wopambana ndi kutaya thupi.
Kwa ana, monga momwe mawonedwe omwe atchulidwa pamwambapa akusonyezera, kuchuluka kwa kugona n'kofunika kwambiri, nthawizina 10 kapena kuposa maola usiku, malingana ndi msinkhu.
> Zotsatira:
> Asarnow LD, McGlinchey E, Harvey AG. Umboni wa kugwirizana komwe kulipo pakati pa nthawi ya kugona komanso kusintha kwa chiwerengero cha misala. Kugona 2015; 38: 1523-7.
> Scharf RJ, DeBoer MD. Kugona nthawi ndi kulemera kwa pang'onopang'ono kwa ana 4 ndi 5 a zaka zapakati. Obes Odala 2015; 10: 141-8.
> St-Onge M, O'Keeffe M, Roberts AL, RoyChoudhury A, et al. Kugona kwa nthawi yayitali, kupatsirana kwa shuga ndi mahomoni okhudzana ndi njala pakati pa abambo ndi amai. Kugona. 2012; 35: 1503-10.
> Mkulu CR, Gullion CM, Funk KL, DeBar LL, et al. Zotsatira za kugona, nthawi yowonekera, kupsinjika maganizo ndi kupsinjika maganizo pa kulemera kumasintha mu gawo lalikulu la kulemera kwa phunziro la MOYO. International Journal of Obesity. 2012; 36: 86-92.
> Bonow RO, Mann DL, Zipes DP, Libby P. Braunwald Matenda a Mtima: Buku Lophunzitsa Mankhwala a Maganizo. 9th ed. Ch. 79. Elsevier: Saunders, 2012.