Iingxaki ezivela ebuthongweni yenye yeengxaki eziphambili namhlanje. Kwibala lezemidlalo, ezi ngxaki zokungalali zinokuthintela usukelo lwethu kwaye zenze mandundu ukusebenza kwethu. Kweli nqaku, siza kuchaza indlela ukungalali okuchaphazela ngayo ukusebenza kwethu kwezemidlalo.
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Ukuphuthelwa kukuphazamiseka kokulala okubandakanya ngokusisiseko ukungakwazi ukulala. Oku kuphuthelwa kusenokuba ngenxa yokuguqulwa kwe Iingoma zentliziyo, okanye ku-a ukuphazamiseka kokulala okunzulu.
Izingqisho zentliziyo
Izingqisho zeCircadian zezethu iwotshi yebhayoloji. Izigqi ze-Circadian ziya kubangela ukuba utshintsho lomzimba, lwengqondo, kunye nokuziphatha lwenzeke olulandela umjikelezo wemihla ngemihla, ukuphendula ngokuyinhloko ekukhanyeni nasekumnyama kwindawo ephilayo. Kwimeko yokulala, xa ubusuku bufika (ukungabikho kokukhanya), ukuba wethu izingqisho ze-circadian zilawulwa kakuhle, imelatonin iya kuveliswa, leyo kuya kunceda ukulala.
Nangona kunjalo, ezi zingqisho ze-circadian zinokuchaphazeleka ngenxa yezizathu ezahlukeneyo:
- Ubukho bokukhanya okwenziweyo ngaphambi kokulala (izixhobo zombane)
- Utshintsho kwixesha, indawo yejografi, njl.
Kule nto, enye yezona ngcebiso eziqhelekileyo zokuphucula uxolelwaniso lokulala akusebenzi izixhobo zombane ezikufutshane ukuya kulala.
Kwelinye icala, ukuba sinengxaki yokunqongophala kwejethi okanye utshintsho lwexesha, mhlawumbi kuya kuba mnandi ukuyisebenzisa melatonin. Ukufunda ngakumbi malunga nale nto yendalo, unokutyelela Oku kubhaliwe.
Iingxaki zokulala
Ukungalali kunokwahlulwa ngokobude bayo (obubukhali okanye obungapheliyo), ngokobu bunzima bayo (bubulali okanye bulula). Nangona kunjalo, olona hlelo lubalaseleyo luhambelana neeshedyuli:
- ukuphuthelwa kokuqala. Bubunzima bokufikelela ebuthongweni, ukuthatha ixesha elide ukuba ulale. Olu hlobo lokuphuthelwa lubakho ikakhulu kubantu abaselula
- ukuphuthelwa kusasa. Aba ngabantu abavuka ngaphambi kwexesha elicwangcisiweyo, okwenza kube nzima ukuphinda balale. Olu hlobo lokuphuthelwa lwenzeka ngakumbi kubantu abadala.
Ukungalali kunye ne testosterone
Okwangoku, silala iiyure ezimbalwa kunokuba besifanele, kwaye, ngaphezu koko, ipesenti enkulu yabemi baneengxaki ezinxulumene nokulala.
Ukuphumla kuyinto ebaluleke kakhulu kubomi bawo nawuphi na umntu, kwaye ngakumbi, kwimbaleki. Ukungabikho kokulala kuye kwanxulunyaniswa nezifundo ezithile, kunye nezinye amanqanaba asezantsi e testosterone.
Amanqanaba asezantsi e testosterone aya kwenza kube nzima kuwe ukwakha izicubu ezibhityileyo. Ukongezelela, kuya kuba nemiphumo kwimeko yengqondo kunye nokulawulwa kwe-metabolism.
Ukuphuthelwa kunye nezinye iihomoni (i-cortisol kunye ne-leptin)
Ukusilela kokulala, ngaphezu kokuchaphazela amanqanaba e testosterone, kuya kuchaphazela nezinye iihomoni ezifana i-cortisol kunye ne-leptin.
Kwelinye icala, iye yanxulumana ne Ukunqongophala kokulala okufanelekileyo kunye namaxabiso aphezulu e-cortisol. cortisol ngumnxeba "ihomoni yoxinzelelo". Le hormone iveliswa ngumzimba kwiimeko zoxinzelelo, kwaye ibeka umzimba kwindawo yokukhusela. Le hormone iya kubangela ukutshatyalaliswa kwezicubu emzimbeni. Ngoko ke, ukuba asifuni ukuba nelahleko enkulu ye-muscle mass, kuya kucetyiswa ukuba sigcine amanqanaba ale hormone.
Kwelinye icala, iye yanxulumana ne-a yehla i-leptin. Amanqanaba asezantsi e-leptin aya kukhokelela kwi-a ukunciphisa imetabolism kwaye ke ngoko a amandla aphantsi okulahlekelwa ngamafutha.