Ngati mukufuna kulemera, akatswiri amanena kuti mukufunikira kugona mokwanira. Makamaka, ofufuza apeza kuti amayi amene amagona maola 5 kapena kuposera usiku nthawi zambiri amakhala oposa amayi omwe amagona maola 7 usiku uliwonse.
Zomwe anapezazi, zomwe zinaperekedwa ku msonkhano wa 2006 wa American Thoracic Society International, zinawonetsa kuti amayi omwe amagona maola asanu ndi awiri usiku aliyense amakhala ndi mwayi wochulukitsa 32% kuti apeze phindu lalikulu (kuwonjezeka kwa mapaundi 33 kapena kuposerapo) ndipo 15% maphunziro a zaka 16, poyerekeza ndi omwe adagona maola 7 usiku.
Azimayi omwe anagona maola asanu ndi limodzi pa usiku adakali ndi mwayi woposa 12% wokhala ndi phindu lalikulu, ndipo 6% amakhala ochepa kwambiri, poyerekeza ndi amayi omwe anagona maola 7 usiku.
Ichi ndi phunziro lalikulu kwambiri kuti tiwone zotsatira za zizolowezi za kugona pa kulemera kwa phindu pa nthawi ; Iwo anali ndi amayi pafupifupi 70,000 apakatikati.
Akaziwa anayamba kuyang'aniridwa mu 1986, ndipo adanena kuti akulemera kwa zaka ziwiri kwa zaka 16. Kumayambiriro kwa phunzirolo, amayi omwe amagona maola 5 kapena kuposerapo usiku ankayeza pafupifupi mapaundi 5.4 kuposa ogona maola 7. Anapindulanso mapaundi owonjezerapo 1.6 m'zaka 10 zotsatira. Ngakhale kuti izo sizikumveka ngati ndalama zambiri, zimapitiriza. Ndi mapaundi 16 m'zaka 10, ndi mapaundi 32 pazaka 20.
"Ndiwo ndalama zambiri-akazi ena adapeza zambiri kuposa izo," akutero wofufuza wotsogolera Sanjay Patel, MD, Pulofesa Wothandizira wa Medicine ku Case Western Reserve University ku Cleveland, OH.
"Ngakhale kusiyana kochepa pang'ono kulemera kungawonjezere chiopsezo cha munthu cha matenda, monga shuga ndi matenda oopsa."
Akazi Amene Amagona Pang'ono ndi Zakudya Zochepa Akupitirizabe
Ofufuzawo ankayang'ana pa zochitika zolimbitsa thupi kuti aone ngati angayankhepo, mwa zina, kuti apeze zotsatirazi. Koma iwo sanadziwe kusiyana kulikonse pa masewera olimbitsa thupi kapena zochitika zolimbitsa thupi zomwe zikanalongosola chifukwa chake amayi omwe anagona sankakhala olemera kwambiri.
Kodi amayi omwe ankagona pang'ono akudya zambiri?
Yankho lake linali ayi. Ndipotu, zosiyana zinali zoona.
"Kafukufuku asanakhalepo asonyeza kuti patangopita masiku ochepa chabe olepheretsa kugona, mahomoni omwe amachititsa kuti chilakolako chilepheretsa anthu kukhala ndi njala, kotero tinkalingalira kuti amayi omwe amagona mochepa akhoza kudya zambiri," anatero Patel. "Koma, kwenikweni, amadya pang'ono. Izi zimasonyeza kuti njala ndi zakudya sizinayendetsere phindu la kulemera kwa amayi omwe amagona pang'ono."
Kumvetsa Zifukwa
Ophunzirawo sanazindikire zinthu zomwe zimapangitsa kuti pakhale kulemera kwa amayi omwe sanagone pang'ono.
"Ife tiribe yankho kuchokera ku phunziro ili loti chifukwa cha kuchepa kwa tulo kumapangitsa kupindula, koma pali zina zomwe zingayenere kupitabe patsogolo," Patel akuti. "Kugona mochepa kumakhudza kusintha kwa chiwerengero cha madzi ochepa kwambiri (chiwerengero cha mafuta omwe mumapsereza mukapumula). Njira yina yothandizira kulemera kwa thupi yomwe yatulukira posachedwapa imatchedwa kuti osagwiritsidwa ntchito yofanana ndi thermogenesis (ntchito yosavomerezeka, monga kukhumudwitsa). N'kutheka kuti ngati mukugona pang'ono, mumayenda mocheperako, choncho mumatentha pang'ono. "
Chinthu china chofunikira kuganizira ndi zotsatira za kugona pa cortisol.
Kugona mokwanira kungapangitse kutulutsa kortisol yowonjezera - hormone yachisoni-ndipo ikhoza kupha njala.
Malinga ndi National Sleep Foundation, mkazi wamba amakhala ndi maola oposa asanu ndi limodzi ndi theka usiku. Kugonana kosalekeza kumatha kukhala ndi zotsatira zosiyanasiyana pa umoyo wa thupi komanso thanzi labwino.
Kugona mokwanira:
- zimakhudza mphamvu ya thupi kuti iwononge zakudya zamagazi ndipo imayambitsa matenda a shuga a m'magazi, omwe amachititsa kuti thupi likhale lapamwamba kwambiri la insulini komanso mafuta ochuluka.
- imayambitsa mawere a leptin, omwe amachititsa thupi kukhumba chakudya.
- imachepetsa kukula kwa hormone - puloteni yomwe imathandiza kuti thupi likhale lolemera komanso labwino kwambiri.
- kungachititse kuti insulini ikanikire ndipo imathandizira kuwonjezeka kwa chiwindi cha shuga
- akhoza kuwonjezera kuthamanga kwa magazi
- akhoza kuwonjezera chiopsezo cha matenda a mtima
Ngakhale achinyamata, anthu odwala, kusowa tulo kwa maola atatu kapena anai usiku pamapeto pa sabata amakhala ndi katatu pa thupi.
Kuchepa kotereku kwa kusowa kwa tulo kumadodometsa kuthekera kokonza chakudya, kuthetsa nkhawa, ndi kukhalabe ndi ma hormoni oyenera. Pa sabata imodzi yokha yogona tulo, ophunzira omwe adatayika amatha kutayika kwambiri chifukwa amatha kusamalira shuga ndi insulini. Mankhwala a insulin anali okwera kwambiri, makamaka, kuti amunawa ankawoneka kuti ali ndi matenda odwala matenda a shuga.
Kuchotsa Kulemera kwa Ntchito Point
Ngati mukufuna kulemera, muyenera kuonetsetsa kuti mukugona mokwanira pokhapokha mutakhala ndi zakudya zabwino komanso zolimbitsa thupi . Kwa ambiri a ife, izo zikutanthauza, mufunikira maola 7 kapena kuposa usiku.
> Zotsatira:
> American Thoracic Society, International Conference, News release, San Diego, May 19-24, 2006.
Patel SR, Malhotra A, White DP, DJ Gottlieb, Hu FB. Chiyanjano pakati pa kuchepa tulo ndi kulemera kwa amayi. Am J Epidemiol. 2006 Nov 15; 164 (10): 947-54. Shomoni, Mariya. Mavitamini a Chithokomiro: Gwiritsani Ntchito Metabolism Yanu Yotsalira Kutaya Kwambiri Kwambiri, HarperCollins. 2004.
> Spiegel K, Leproult R, Van Cauter E. "Mphoto ya ngongole ya tulo yogwiritsira ntchito kagayidwe kachakudya ndi matenda a endocrine." Lancet. 1999; 354: 1435-1439.