Izinkinga ezitholakala ebuthongweni zingenye yezinkinga eziyinhloko namuhla. Emkhakheni wezemidlalo, lezi zinkinga zokuqwasha zingaphazamisa umgomo wethu futhi zithuthukise ukusebenza kwethu. Kulesi sihloko, sizochaza ukuthi ukuqwasha kuthinta kanjani ukusebenza kwethu kwezemidlalo.
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Ukuqwasha yisifo sokulala esihlanganisa ngokuyisisekelo ukungakwazi ukulala. Lokhu kuqwasha kungase kube ngenxa yokuguqulwa kwe Imilolotelo yenhliziyo, noma ku ukuphazamiseka kokulala okubi kakhulu.
Izigqi zenhliziyo
Izigqi ze-Circadian zingezethu iwashi lezinto eziphilayo. Izigqi ze-Circadian zizodala izinguquko zomzimba, zengqondo, nezokuziphatha ezilandela umjikelezo wansuku zonke, ziphendule ngokuyinhloko ekukhanyeni nasekumnyama endaweni ephilayo. Endabeni yokulala, lapho ubusuku bufika (ukuntuleka kokukhanya), uma bethu izigqi ze-circadian zilawulwa kahle, kuzokhiqizwa i-melatonin, okuyinto kuzosiza ukulala.
Kodwa-ke, lezi zigqi ze-circadian zingathinteka ngezizathu ezahlukene:
- Ukuba khona kokukhanya kokwenziwa ngaphambi kokulala (imishini kagesi)
- Ukushintsha kwesikhathi, indawo, njll.
Kulokhu, esinye sezincomo ezijwayelekile kakhulu zokuthuthukisa ukubuyisana kokulala ukuthi ungasebenzisi izinto zikagesi eduze nokuyolala.
Ngakolunye uhlangothi, uma sihlushwa ukuntuleka kwe-jet noma izinguquko zesikhathi, mhlawumbe kungaba okuthakazelisayo ukuyisebenzisa melatonin. Ukuze ufunde kabanzi mayelana nale nto yemvelo, ungavakashela Lesi sihloko.
Izinkinga zokulala
Ukuqwasha kungahlukaniswa ngokwesikhathi sako (okubi noma okungamahlalakhona), kuye ngobukhulu baso (okuthambile noma okukhanyayo). Kodwa-ke, ukuhlukaniswa okuvelele kakhulu kuhambisana namashejuli:
- ukuqwasha kokuqala. Kuwubunzima bokufinyelela ebuthongweni, ukuthatha isikhathi eside ukuthi ulale. Lolu hlobo lokuqwasha lwenzeka ikakhulukazi kubantu abasha
- ukuqwasha ekuseni. Laba ngabantu abavuka ngaphambi kwesikhathi ebesihleliwe, okwenza kube nzima ukuphinde balale. Lolu hlobo lokuqwasha lwenzeka ikakhulukazi kubantu abadala.
Ukuqwasha kanye ne-testosterone
Njengamanje, silala amahora ambalwa kunalokho obekufanele, futhi, ngaphezu kwalokho, iphesenti eliphezulu labantu linezinkinga ezihlobene nokulala.
Ukuphumula kuyisici esibaluleke kakhulu empilweni yanoma yimuphi umuntu, futhi ikakhulukazi, yomdlali. Ukuntuleka kokulala kuye kwahlobene nezifundo ezithile, kwezinye amazinga e-testosterone aphansi.
Amazinga aphansi e-testosterone azokwenza kube nzima ngawe ukwakha izicubu ezithambile. Ngaphezu kwalokho, kuzoba nomthelela esimweni somqondo nasekulawuleni i-metabolism.
Ukuqwasha namanye ama-hormone (i-cortisol ne-leptin)
Ukuntuleka kokulala, ngaphezu kokuthinta amazinga e-testosterone, kuzophinde kuthinte amanye amahomoni afana i-cortisol ne-leptin.
Ngakolunye uhlangothi, kuhlobene ukuntuleka kokulala okufanele namanani aphakeme e-cortisol. i-cortisol ikholi "Stress hormone". Le hormone ikhiqizwa umzimba ezimweni zokucindezeleka, futhi ibeka umzimba esimweni sokuzivikela. Le hormone izobangela ukubhujiswa kwezicubu emzimbeni. Ngakho-ke, uma singafuni ukulahlekelwa okukhulu kwemisipha ye-muscle, kuyoba kuhle ukugcina amazinga ale hormone engekho.
Ngakolunye uhlangothi, ibuye ihlotshaniswe ne-a i-leptin yehla. Amazinga aphansi e-leptin azoholela ku-a ukunciphisa umzimba ngakho-ke a ikhono eliphansi lokulahlekelwa amafutha.