Malangizo omwe akukalamba kuti agone tulo tosangalatsa amakhala ndi zambiri zokhudzana ndi thanzi labwino kuposa kale lonse.
Kuwonjezera pa kupewa matenda a mtima, kupwetekedwa mtima, kuvutika maganizo, ndi mavuto ena, kupeza ubwino wokwanira wogona usiku uliwonse kungateteze kulemera ndi kunenepa kwambiri. Mtengo woyenera ndi wotani? Kafukufuku ambiri asonyeza kuti maola asanu ndi awiri mphambu asanu ndi anayi a usinkhu wosasokonezeka usiku uliwonse amafunika kupeza ubwino wa kugona tulo, kuphatikizapo zokhudzana ndi kuchepetsa kunenepa kwambiri .
Kodi chimachitika n'chiyani tikagona? 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.
Malingana ndi Braunwald's Heart Disease, nthawi imene tigona ikukhoza kukhala gawo limodzi mwa magawo atatu a moyo wathu!
Izi zimapereka lingaliro la momwe kugona kwathu kulili kofunika kwambiri.
Kodi mungatsimikize bwanji kuti mukugona mokwanira? Choyamba, muyenera kuika patsogolo pa ndondomeko yanu ya tsiku ndi tsiku. Chachiwiri, kukhala ndi ukhondo wabwino ndikofunika kwambiri, makamaka ngati mukudwala tulo .
Kugona Ukhondo
Malingana ndi American Academy of Sleep Medicine, kugona kumatha kusintha m'mabuku ambiri a kusowa tulo kosaneneka mwa kuchita zinthu zabwino za kugona, kapena kukhala athanzi. Machitidwe a tsiku ndi tsiku amathandiza kwambiri kuti tigone tulo labwino, kotero kuti tisaiwale kuzinthu zamtunduwu monga ubwino wa ukhondo.
Zitsanzo zina za ubwino wokhala ndi ubwino ndizo: kupewa tchuthi ndi mowa musanayambe kugona, kukonzekera tulo tomwe timachepetsa kuwala ndi kuchepetsa kuwala kwa nthawi yomwe timagona, kugona nthawi yomweyo, ndi kuchita nthawi zonse osati asanagone.
Ngati mukuchita bwino kuugona mokwanira komanso mukudwala matenda osadziletsa, ndikofunika kuyang'ana ndi dokotala wanu payekha, monga momwe zinthu zina zingakhudzire kuchuluka kwa kugona kwanu, ndipo pali njira zambiri zothandizira, malinga ndi zomwe zikuchitika chifukwa.
> Zotsatira:
> St-Onge M, O'Keeffe M, Roberts AL, RoyChoudhury A, et al. Nthawi yayitali, Glucose Dysregulation ndi Hormonal Regulation of Appetite Amuna ndi Akazi. 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. 9 th . Ch. 79. Elsevier: Saunders, 2012.