Utshintsho lwexesha lwenzekile kwakhona ngobu busuku kwaye, kunokwenzeka, iya kuba lelokugqibela kwiminyaka ezayo. Ngo-2 ekuseni kuya kuba yi-3, ngoko silahlekelwa yiyure yokulala kunye neyethu isingqisho se-circadian iyachaphazeleka. Ngaba sinokutyeba? Ngaba sinokugxeka ubunzima bethu ngokutshintsha kwexesha? Asiyi kubambelela kule ngcamango, kodwa kuyinyaniso ukuba ukungalingani kunokukhokelela ekuzuzeni ubunzima.
Ukuphuthelwa ngomnye woothunywashe abaphambili
Sonke siyayazi imiphumo yokungakwazi ukulala kunye nokuchitha iiyure zokuphosa nokujika ebhedini. Ukungalali kunokuvela ngenxa yoxinzelelo, utshintsho kwiishifti zomsebenzi, ipati, i-jet lag okanye utshintsho lwexesha lonyaka. Ewe, ukuphuthelwa kunokukwenza utyebe. Ukuphumla kubaluleke kakhulu njengokutya ukutya okunempilo kunye nokwenza umthambo rhoqo. Ngaphandle kokuba yenye yezona mvakalelo zilungileyo, ukulala njengosana kusinceda sichache kwaye sigcine ubunzima bethu.
Isifundo olwenziwa yiYunivesithi yase-Uppsala (eSweden) iqinisekisa ukuba ukungabi nabuthongo obupholileyo budibene ne «ukwanda komngcipheko weemeko ezininzi ze-metabolic, kubandakanya ukutyeba, isifo se-metabolic syndrome, kunye nohlobo lwe-II yeswekile«.
Olu phando lukwabonisa ukubaluleka kweenkcukacha ezincinci ezifana nokutshintsha kokulala kweveki okanye ukuchitha ubusuku obungaphezulu kwe-5 ngaphandle kokulala kakuhle. Ngubani ongenzanga ukuba anyathele ebhedini kangangeveki enoxinzelelo lomsebenzi? Okanye, nokuba, ukuhamba uhambo okanye ukuba kumthendeleko. Konke oku kunokunyusa umngcipheko wokufumana ubunzima kubantu abaphilileyo.
Kutheni kukho utshintsho kwimetabolism?
Kuphononongo olukhankanywe ngasentla, abantu abanempilo ye-15 bathathe inxaxheba, kunye nobunzima obuqhelekileyo. Kwakufuneka benze imisetyenzana emibini eqhelekileyo kunye nokutya. Ngokungaqhelekanga, amavolontiya alala ubusuku obuqhelekileyo (ubuncinane beeyure ezisi-8) kwaye obulandelayo abazange balale kwaphela. Ngentsasa elandelayo, i-biopsies yamafutha angaphantsi kwe-subcutaneous kunye ne-skeletal muscle yenziwa, kuba zimbini izihlunu ezivelayo.ukuphazamiseka kwemetabolism kwiimeko zokukhuluphala kunye nesifo sikashukela«. Ukongeza, iisampuli zegazi zathathwa ukwenza «Ukuthelekiswa kwamacandelo ezicubu zenani leemetabolites, ezibandakanya iimolekyuli zeswekile kunye namafutha ahlukeneyo kunye ne-amino acids.«.
Ngayo yonke le datha, uhlalutyo olwahlukileyo lwemolekyuli lwenziwa oluqinisekisa ukuba «ukulahlekelwa bubuthongo kubangele utshintsho oluthile lwezicubu kwi-DNA methylation, uhlobo lwendlela elawula ukubonakaliswa kofuzo.«. Le DNA methylation yi-epigenetic modification edlala indima "Ukulawulwa kokusebenza okanye ukuvalwa kofuzo kwiseli nganye yomzimba kwaye kuchatshazelwa zizo zombini izinto zelifa kunye nokusingqongileyo, njengokuzilolonga okanye ukuphumla.«.
Kufuneka ucinge ngokuxhalaba malunga nokutya
Khawucinge ngoku: xa ungalali, uqala ukuziva unesithukuthezi kwaye into yokuqala ethi qatha engqondweni kukuya efrijini ukuze utye into. Ukulala kubalulekile ukuze umzimba ukwazi ukwenza imisebenzi yawo esisiseko kwaye uchache kuyo yonke loo nto ubuyenze emini. Ukuba asenzi njalo, i-metabolism iyancipha, ukukwazi ukutshisa iikhalori kuncipha kwaye kuya kukwenza ukuba utye ngakumbi ebusuku. Ukungabikho kokulala kuguqula amanqanaba amadlala alawula indlala, umnqweno wokutya kunye nokuhlutha; Yiyo loo nto sidla ngokubhenela ekutyeni okuneswekile eninzi okanye okunamafutha.
Ngoko sinokuthi ukutshintsha kwexesha kuchaphazela kakubi impilo yethu, kwaye kunokusenza sityebe, ukuba asilali iiyure eziyimfuneko. Abantu abaninzi banxulumanisa oku nokudinwa kwentwasahlobo, okuhlala kubashiya bengalali ngokwaneleyo kangangeentsuku ezininzi.