Imikhuba eqinisa ukuzivikela kwakho ngaphandle kwesidingo sezithako zokudla okunomsoco

Imikhuba eqinisa ukuzivikela kwakho ngaphandle kwesidingo sezithako zokudla okunomsoco

Imikhuba eqinisa ukuzivikela kwakho ngaphandle kwesidingo sezithako zokudla okunomsoco

izinga lokulala

Izinga lokulala lithinta ukusebenza kwamasosha omzimba.Ngokocwaningo olwanyatheliswa ephephabhukwini lezesayensi elithi Sleep, abacwaningi balandela iqembu labantu abadala abaphile kahle abangaphezu kuka-160 bebonke, bathola ukuthi labo abavame ukulala ngaphansi kwamahora ayisithupha ngobusuku maningi amathuba okuba ungenwe umkhuhlane.

Ngokunjalo, ucwaningo olushicilelwe ku-Behavioral Sleep Medicine luphakamisa ukuthi abantu abasha abanenkinga yokuqwasha basengozini enkulu yokuthola umkhuhlane kunalabo abanamaphethini avamile okulala - ngisho nangemva kokudutshulwa komkhuhlane.

Uma umuntu elele, umzimba wakhe, okuhlanganisa namasosha omzimba, uthola ithuba lokuphumula, ukugcwalisa kanye nokuvuselela. Olunye ucwaningo olwanyatheliswa kuyi-European Journal of Physiology luchaza ukuthi amangqamuzana amaningi omzimba omzimba afana nama-cytokines nama-T cell ayakhiwa futhi asatshalaliswe kuwo wonke umzimba ngesikhathi sokulala. Ucwaningo olushicilelwe yi-Nature Neuroscience luphinde lwathola ukuthi uhlobo oluthile lwengqamuzana lokuzivikela komzimba lulungisa ubuchopho ngesikhathi sokulala.

Ngakho-ke, ukulala okungenani amahora ayisikhombisa njalo ebusuku ngeke ugcine umzimba uphilile kuphela, kodwa futhi kuzonikeza amangqamuzana omzimba ithuba lokuqapha ubuchopho nomgogodla nganoma yiziphi izimpawu zokutheleleka, ukulimala, noma ukunqwabelana kwamaseli afile.

de-stress

Ukucindezeleka okuncane akuyona into embi ngempela, kuyalawuleka, futhi ukucindezeleka kwesikhashana kungaholela ekukhuthazeni. Phakathi naleso sikhathi, ukucindezeleka okuhlala isikhathi eside noma okungapheli kungaba nomthelela omubi ohlelweni lwemvelo lokuzivikela komzimba.

Ucwaningo, olushicilelwe ku- Current Opinion in Psychology , lubonisa ukuthi ukucindezeleka kwesikhathi eside kuholela ekwakhekeni kwe-hormone yokucindezeleka i-cortisol. Ngakho-ke, ukukhishwa ngokweqile kwe-cortisol kuvimbela amasosha omzimba ekwenzeni umsebenzi wawo.

Olunye ucwaningo olwanyatheliswa kuyi-Immunologic Research lwaphetha ngokuthi "ukucindezeleka okungapheli kungadambisa izimpendulo zokuzivikela ezivikelayo kanye / noma kubhebhethekise impendulo yokuzivikela komzimba."
Iseluleko somlomo sokunciphisa ukucindezeleka singaba lula kakhulu kunokusebenziseka, kodwa kunamasu amaningi abonisa isithembiso ekulweni nokucindezeleka okungapheli, okuhlanganisa ukuzilolonga i-yoga, ukuzindla, noma ngisho nokuchitha imizuzu embalwa uphulula isilwane.

vivinya umzimba njalo

Ukuvivinya umzimba njalo kugcina imisipha, amalunga namathambo eqinile, kodwa ukuvivinya umzimba njalo kuyindlela enhle yokuqinisa amasosha akho omzimba.

Ucwaningo olushicilelwe ku-Sport and Health luphakamisa ukuthi ukuvivinya umzimba kunciphisa ukuvuvukala ngokomzimba, kuqinisa ukuphendula kwamasosha omzimba, futhi kwehlisa ingozi yezifo.

Olunye ucwaningo olushicilelwe ku-BMC Public Health lulandelele abantu abangaphezu kuka-1400 futhi lwathola ukuthi labo abavivinya umzimba okungenani kathathu ngesonto banamathuba angu-26% okungenwa umkhuhlane.

Ubhekana kanjani nomuntu ongakunaki ngobuhlakani?

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