Kodi pali ubale wotani pakati pa kusala kudya ndi kusokoneza tulo?

Kusala kudya kumakhudza zochita zathu zatsiku ndi tsiku, kusintha nthawi ya kudya ndi kugona.” Chimodzi mwazovuta kwambiri zomwe munthu wosala kudya amakumana nazo ndi vuto la kugona, lomwe limayamba chifukwa cha zinthu zingapo kusowa kwa maola komanso kugona bwino, makamaka panthawi yomwe akusala kudya. Mwezi wa Ramadan, chifukwa nthawi zambiri timasintha zizolowezi zathu, timatha kugona kwambiri kuposa masiku onse, kapena timadzuka m'bandakucha kuti tidye chakudya cha suhoor.

Komabe, zifukwa ndi zinthu zomwe zimakhudza khalidwe la kugona zimachokera ku zizolowezi zoipa zomwe zimapangitsa munthu kukhala maso ku zovuta zachipatala zomwe zimasokoneza kugona kwake, malinga ndi zomwe zinafalitsidwa ndi webusaiti ya WebMD pa thanzi ndi mankhwala.

Akatswiri amachenjeza za kuopsa kwa kusowa tulo, chifukwa zingakhudze pafupifupi gawo lililonse la moyo wathu, makamaka popeza wamkulu ayenera kugona maola 7 mpaka 8 pa tsiku. Kafukufuku wa sayansi amagwirizanitsa kusagona tulo, ngozi za galimoto, mavuto a maubwenzi, kusagwira bwino ntchito, kuvulala chifukwa cha ntchito, vuto la kukumbukira, ndi kusokonezeka maganizo.

Kafukufuku waposachedwapa amasonyezanso kuti kusokonezeka kwa tulo kungayambitse matenda a mtima, kunenepa kwambiri ndi shuga.

zizindikiro za vuto la kugona

Zizindikiro za vuto la kugona ndi monga:

Kugona kwambiri masana
• Kuvutika ndi kugona
• kukokoloka
• Siyani kupuma mwachidule, nthawi zambiri mukagona (kupuma kupuma)
• Kusamva bwino m'miyendo komanso kufuna kuyisuntha (Rerestless Legs Syndrome)

kugona mkombero

Pali mitundu iwiri ya tulo: mtundu woyamba umaphatikizapo kuyenda kwa maso mofulumira, ndipo mtundu wachiwiri umaphatikizapo kayendetsedwe ka maso kosathamanga. Anthu amalota pakuyenda kwachangu kwamaso, komwe kumatenga 25% ya hibernation, ndikufikira nthawi yayitali m'mawa. Munthu amathera tulo tofa nato m’kusuntha kwa maso mofulumira.

Si zachilendo kwa aliyense kukhala ndi vuto la kugona kamodzi pakapita nthawi, koma vuto likapitirira usiku ndi usiku, ndiye kuti kusowa tulo kumakhalapo. Nthaŵi zambiri, kusowa tulo kumayendera limodzi ndi zizoloŵezi zoipa za pogona.

Mavuto a m'maganizo monga kupsinjika maganizo, nkhawa, ndi kupsinjika maganizo pambuyo pa zoopsa zimayambitsanso kusowa tulo. Tsoka ilo, mankhwala ena omwe amagwiritsidwa ntchito pochiza matendawa angayambitse vuto la kugona.

Kusokonezeka kwa kugona nthawi zambiri kumayendera limodzi ndi zovuta zaumoyo monga:

• Matenda a nyamakazi
• kutentha pamtima
Kupweteka kosalekeza
mphumu
• mavuto olepheretsa mapapo
• kulephera kwa mtima
Mavuto a chithokomiro
• Matenda a minyewa monga sitiroko, Alzheimer's kapena Parkinson's

Mimba ndi chimodzi mwa zifukwa zomwe zimayambitsa kusowa tulo, makamaka mu trimester yoyamba ndi yachitatu, komanso kusintha kwa thupi. Amuna ndi akazi onse amakhala ndi vuto logona akakwanitsa zaka 65.

Chifukwa cha kusokonezeka kwa kayimbidwe ka circadian, anthu omwe amagwira ntchito usiku ndikuyenda pafupipafupi amatha kuvutika ndi chisokonezo pakugwira ntchito kwa "wotchi yamkati ya thupi".

Pumulani ndi kuchita masewera olimbitsa thupi

Kuchiza zomwe zimayambitsa nkhawa zimathandizira kuchepetsa kusowa tulo ndi kusokonezeka kwa tulo, mwa kuphunzitsa kupumula ndi biofeedback, zomwe zimachepetsa kupuma, kugunda kwa mtima, minofu ndi malingaliro.

Kuchita masewera olimbitsa thupi nthawi zonse kuyenera kuchitidwa masana, pokumbukira kuti kuchita masewera olimbitsa thupi mkati mwa maola ochepa musanagone kungakhale ndi zotsatira zosiyana ndi kukhala maso.

zakudya

Zakudya zina ndi zakumwa zimatha kuyambitsa maloto oyipa. Caffeine, kuphatikizapo khofi, tiyi ndi soda, ziyenera kupewedwa maola 4-6 musanagone komanso zakudya zolemetsa kapena zokometsera ziyenera kupeŵa.

Akatswiri amalangiza kudya chakudya chochepa madzulo, komanso cha Suhoor m'mwezi wa Ramadan, chifukwa chimakhala ndi kuchuluka kwa chakudya chamagulu ndipo chimagayidwa mosavuta.

mwambo wogona

Munthu aliyense akhoza kuuza maganizo ndi thupi lake kuti nthawi yogona yakwana, pochita miyambo monga kusamba, kuwerenga buku, kapena kuchita masewera olimbitsa thupi monga kupuma mozama. Ndi bwinonso kuyesa kugona ndi kudzuka nthawi yomweyo tsiku lililonse, ngakhale kumapeto kwa sabata.