Pali nthano kuti anthu achikulire amafunika kugona pang'ono. Izi siziri zoona. Onse akulu amafunikira maola asanu ndi awiri ndi asanu ndi anayi atagona usiku uliwonse. Pamene tikukula, zimakhala zovuta kwambiri kuti tigone tulo tosangalatsa . Izi sizikutanthauza kuti sitikusowa maola asanu ndi awiri kapena asanu ndi anayi. Imodzi mwa zovuta kuti munthu akakalamba ndi thanzi ndikutsegula tulo kuti tiwone kuti tikupeza mpumulo wokwanira wa thanzi labwino.
Kusintha Kogona mu Okalamba Achikulire
Pa zifukwa zingapo, anthu okalamba amavutika kugona ndi kugona. Pamene tikukula, tikhoza kuona zina mwa izi:
- Kutenga nthawi yaitali kuti agone
- Kugona sichikuya
- Akudzuka katatu kapena kanayi usiku
- Maulendo obwera kawirikawiri usiku
- Kugona sikokwanira kapena kosangalatsa
- Kuzoloŵera kugona madzulo ndi kudzuka m'mawa
Chifukwa Chimene Achikulire Achikulire Amagona Pang'ono
Pamene tikukula, matupi athu amasintha. Kusintha kumeneku kumakhudza kutalika kwa ubwino wathu. Malingana ndi momwe zinthu zilili, chimodzi mwa zinthu izi zingagwiritsidwe ntchito:
- Mahomoni: Pamene tikukalamba , matupi athu amatha kuchepetsa mahomoni ochepa ogona: melatonin ndi hormone ya kukula.
- Melatonin ndi ofunika chifukwa kusintha kwa ma hormone kumayendetsa kugona kwathu. Ndi otsika kwambiri ya melatonin , achikulire ambiri amagona tulo madzulo ndikudzuka m'mawa kwambiri. Angakhalenso ndi mavuto ambiri akugona.
- Hormone ya kukula ndi imene imapangitsa ana kugona kwambiri. Pamene tikukalamba, thupi lathu limakhala lochepetsedwa ndi homoni iyi komanso tulo tofa nato .
- Kupuma kwa mimba kumayambitsa kusintha kwa mahomoni ambiri mwa amayi, nthawi zina kumabweretsa ululu wa usiku ndi zizindikiro zina zomwe zimalepheretsa kugona.
- Mkhalidwe Wathanzi: Thanzi labwino likhoza kusokoneza tulo. Tikamakalamba, timakhala ndi matenda aakulu. Matendawa amachititsa kuti thupi lathu lisinthe. Mwa kusamalira thanzi lanu labwino, mukhoza kuchepetsa zotsatirazi. Zitsanzo za momwe matenda ena amalepheretsa tulo ndi:
- Matenda ena (monga nyamakazi) amachititsa ululu, zomwe zimapangitsa kuti zikhale zovuta kugona.
- Mavuto ena (monga matenda a shuga kapena prostate owonjezera ) angakuchititseni kugwiritsira ntchito bwalo nthawi zambiri usiku, zomwe zimapangitsa tulo tofa nato.
- Matenda a mtima , kuthamanga kwa magazi , ndi matenda ena a mtima angakugwetseni mwadzidzidzi chifukwa cha kupuma kapena kusintha kwa mtima.
- Matenda a Parkinson, matenda a Alzheimer, ndi matenda a m'maganizo angayambitse nkhawa zomwe zimayambitsa tulo.
- Kusintha kwa moyo: Pamene tikukalamba, machitidwe athu a tsiku ndi tsiku amasintha. Kusintha uku kungakhudze kugona kwathu. Mwa kuwonjezera masewera olimbitsa thupi komanso nthawi yomwe mumakhala panja komanso kuchepetsa kupsepuka, mudzakonzanso ubwino wanu wautali ndi ubwino wanu:
- Zamoyo Zosintha Anthu achikulire sachita masewera olimbitsa thupi pang'ono. Onetsetsani kuti mungalankhule ndi dokotala wanu ndikupeza zolimbitsa thupi tsiku ndi tsiku.
- Dzuŵa: Kuwala kwa dzuwa kumathandiza thupi lanu kupanga melatonin, lomwe limayendetsa kugona kwanu. Yesetsani kukhala ndi maola awiri kuti muwone kuwala tsiku ndi tsiku. Ngati nkovuta kuti mutulukemo panja, ganizirani kugwiritsa ntchito kuwala kofikira m'nyumba.
- Kuphwera: Pamene kupopera kungakhale kokongola , ngati mukugona kwa mphindi 20 patsiku, mwina mumasokoneza tulo lanu.
- Mowa, caffeine, ndi chikonga: Zochita zitatuzi zidzasokoneza tulo. Ngati muli ndi vuto, bwererani mmbuyo ndipo onetsetsani kuti musagwiritse ntchito iliyonse mwa maola atatu kuti mugone.
- Mankhwala: Pamene tili ndi zaka, ndizotheka kuti timamwa mankhwala amodzi kapena amodzi. Mankhwalawa nthawi zambiri amalepheretsa tulo. Dokotala wanu akhoza kusintha mankhwala anu omwe sakukuchititsani kugona tulo, kapena kusintha nthawi ya tsiku mutatenga mankhwalawo. Mankhwala ena omwe amadziwika kuti amalepheretsa tulo ndi awa omwe amamwa mankhwala ozunguza magazi , antidepressants, steroids, decongestants, ndi bronchodilators.
Kodi Mungatani Kuti Mukhale ndi Thanzi Labwino?
Nkhani yabwino ndi yakuti nthawi zambiri mumatha kukonza tulo lanu pozindikira chomwe chimayambitsa ndi kusintha. Ngati simugona tulo chifukwa cha matenda kapena kumwa mankhwala, kambiranani ndi dokotala za momwe mungasinthire mankhwala kapena nthawi yomwe mumatenga. Tsatirani malangizo ogona pamwambawa ndipo onetsetsani kuti mumaphunzira masewera olimbitsa thupi komanso dzuwa.
Ngati tulo lanu silikula, mukhoza kukhala ndi vuto la kugona. Matenda omwe amalepheretsa munthu kugona kapena kugona ndi monga kugona tulo ndi kugona. Dokotala akhoza kuthandizira izi.
Mfundo yofunika: Yesani kupanga kusintha kwanu muzogona ndi zochita zanu. Ngati izo sizikuthandizani, lankhulani ndi dokotala wanu. Chilichonse chimene mungachite, musavomere kukhala otopa ngati mbali yakula.
Zotsatira:
> Ma Institutes of Health. Kugona ndi Kukalamba. Ponena za Kugona. Mchipatala cha Mayo. Matenda Aakulu Ambiri.