Kweli hlabathi lanamhlanje lixakekileyo nelizaliswe luxinezeleko, ukulala kamnandi ebusuku ngokufuthi kusenokubonakala ngathi liphupha elinzima. Uxinzelelo olungasonjululwanga kunye nokuxhalaba kunokusigcina sigingqika kwaye sijika, sisishiye sidiniwe kwaye sikhathazekile ngosuku olulandelayo. Ngombulelo, kukho izongezo ezikhoyo ezinokunceda ukunciphisa uxinzelelo kunye nokukhuthaza ukulala okungcono.
Kwihlabathi lanamhlanje elikhawulezayo, elifunayo, uxinzelelo kunye nokuxhalaba kuye kwaba yimpawu eziqhelekileyo zobomi bethu. Enye inkalo echatshazelwa ngokuphawulekayo kwezi meko zovakalelo kukulala kwethu. Uninzi lwethu luye lwafumana ubusuku bokujula nokujika, asikwazi ukufumana ukuphumla kakuhle ebusuku ngenxa yoxinzelelo kunye nexhala.
Uxinzelelo kunye nokuxhalaba kuvusa uluhlu lweentshukumo zomzimba kunye nezengqondo eziphazamisa iipatheni zethu zokulala. Xa sixinezelekile, imizimba yethu ikhulula i-cortisol, ihomoni esilungiselela impendulo "yokulwa okanye indiza". Ukonyuka kwe-cortisol kunokwenza kube nzima ukulala kwaye uhlale ulele ubusuku bonke. Ukongezelela, ixhala lidla ngokukhokelela ekubhidekeni nasekucingeni ngokugqithiseleyo, nto leyo eyenza kube nzima ukuphumla nokulala ubuthongo obupholileyo.
Umgangatho wokulala unokuchaphazeleka xa uxinzelelo kunye nokuxhalaba kukho. Uphando lubonisa ukuba abantu abanamanqanaba aphezulu oxinzelelo kunye nokuxhalaba badla ngokulala ngamaqhekeza kunye nokubuyisela okuncinci. Oku kuthetha ukuba nokuba bayakwazi ukulala, ubuthongo babo buhlala buphazamiseka, nto leyo ekhokelela ekubeni bazive bediniwe kwaye bekhathazekile ngosuku olulandelayo.
Ukongezelela, uxinzelelo kunye nokuxhalaba kunokwandisa ukuphazamiseka okukhoyo kokulala. Ezi meko zovakalelo zinokuzenza zibe mandundu iimpawu ezifana nokuphuthelwa, ukuphelelwa bubuthongo, kunye nesifo semilenze engaphumliyo. Ngokomzekelo, umntu onengxaki yokuxhalaba unokufumana ukunyanzeliswa kwemisipha, okwenza kube nzima ukufumana indawo ekhululekile kwaye ekhokelela ekuqaliseni kweempawu ze-syndrome yemilenze. I<em>apnea xa ulele, ebonakala ngokunqumama ekuphefumleni xa ulele, inokwenziwa mandundu luxinezeleko, nto leyo ebangela ukuphazamiseka okude nokuqhubekayo ekuphefumleni.
Impembelelo yoxinzelelo kunye nokuxhalaba ebuthongweni ihamba ngaphaya nje kobusuku obungaphumli. Ukungalali ixesha elide kunokuba nemiphumo enzulu kwimpilo yethu yomzimba nengqondo. Ukunqongophala kokulala kuye kwanxulunyaniswa nomngcipheko wokwanda kweemeko ezifana nokutyeba, isifo seswekile, isifo sentliziyo, kunye nezinye iintlobo zomhlaza. Kwakhona kunokukhokelela ekusebenzeni kakubi kwengqondo, ukukhubazeka kwememori kunye nobuthathaka benkqubo yomzimba yokuzikhusela, oko kusenza sibe sesichengeni sokugula.
Kubomi bethu banamhlanje obukhawulezayo, ukufumana uxinzelelo kunye nokulwa neengxaki zokulala kuye kwaba yinto eqhelekileyo. Ukulungelelanisa umsebenzi, ubudlelwane, kunye noxanduva olwahlukeneyo lunokuchaphazela impilo yethu yomzimba nengqondo.
Phakathi kwezinye izinto, uxinzelelo luyimpendulo yendalo kunye neyimfuneko kwiimeko ezinzima, kodwa xa zingapheliyo, zinokuba nemiphumo emibi kwimpilo yethu yomzimba kunye nengqondo. Uxinezeleko olungapheliyo lunokubangela ukudinwa, ukuxhalaba, ukungasebenzi kakuhle kwamajoni omzimba, kunye nokugula kakhulu. Nangona indlela yokuphila itshintsha kunye neendlela zokulawula uxinzelelo zibalulekile, ngamanye amaxesha inkxaso eyongezelelweyo iyafuneka.
Nangona kungekho ndlela yokuphelisa ngokuthe ngqo uxinzelelo ebomini bakho, kukho izondlo okanye izongezo ezinokukunceda unciphise uxinzelelo. Ezi zondlo kunye nezongezo zinokunceda ukunciphisa uxinzelelo ngokukugcina uzolile kwaye uphumle, uphucula umoya wakho kunye nokugxila, okanye ukonyusa imveliso yeehomoni ezonwabileyo. Abapheleli nje ekukuncedeni uphumle kwaye uzole, kunjalo, kodwa banokukhuthaza ukulala okunempilo, nto leyo exhasa impilo yomzimba kunye nengqondo.
1. Magnesium
I-Magnesium yiminerali ebalulekileyo. Idlala indima ebalulekileyo kwimisebenzi emininzi yomzimba, kuquka ukulawulwa kokulala kunye nokulawula uxinzelelo. Le minerali yinto yokuphumla kwendalo, inceda izihlunu ziphumle kwaye zithobe inkqubo ye-nervous. Iziphumo zayo zokuthomalalisa zinokunceda abantu bafezekise imeko yengqondo ezolileyo ngaphambi kokulala, ukunciphisa uxhalaba kunye nokukhuthaza umgangatho wobuthongo obungcono.
Uphando lubonisa ukuba i-magnesiumukongezakunokunceda ukuthomalalisa iimpawu zoxinzelelo, ukuxhalaba nokuphuthelwa. Ngokuthatha izongezo ze-magnesium, unokuphucula ukuphumla kunye nokukhuthaza ukulala okungcono. Imithombo yokutya ye-magnesium iquka imifuno eluhlaza, i-nuts, imbewu kunye neengqolowa ezipheleleyo. Nangona kunjalo, ukuqinisekisa amanqanaba afanelekileyo ale minerali ibalulekileyo, ukongeza kunokufuneka.
Kufanelekile ukukhankanya ukuba i-magnesium taurine yindibaniselwano yeeminerali ezibalulekileyo ze-magnesium kunye ne-taurine. I-Magnesium taurine inokunceda ukunciphisa uxinzelelo kunye nokukhuthaza ukuphumla, njengoko zombini i-magnesium kunye ne-taurine zineempawu zokuthomalalisa. Inokunceda ukulwa nokuxhalaba, ukuphucula umgangatho wokulala, kunye nokunciphisa iimpawu zokudakumba.
2. Salidroside
I-Salidroside yikhompawundi yendalo efumaneka kwi-adaptogenic herb i-Rhodiola rosea kwaye yamkelwa ngeempawu zayo zokunciphisa uxinzelelo. Le adaptogen inamandla kudala isetyenziswa kumayeza esintu ukunyusa ukuchasana noxinzelelo lomzimba nengqondo. Uphando lubonisa ukuba i-salidroside inceda ukulawula amanqanaba e-cortisol (ihomoni enxulumene noxinzelelo), ngaloo ndlela ikhuthaza ukuzola kunye nokuba sempilweni. Ngokubandakanya i-salidroside kwindlela yakho yemihla ngemihla, unokufumana ukugxila okuphuculweyo, ukunciphisa ukukhathala, kunye nokusebenza kwengqondo okuphuculweyo.
3. B iivithamini
Iivithamini ze-B, ezihlangeneyo ezaziwa ngokuba "ziivithamini ezidambisa uxinzelelo," ziyimfuneko ekugcineni inkqubo yemithambo-luvo esempilweni. Badlala indima ebalulekileyo ekuguquleni ukutya kube amandla, ukuvelisa i-neurotransmitters, kunye nokulawula isimo sengqondo. Iivithamini ze-B, ngakumbi i-B6, i-B9 (i-folate), kunye ne-B12, ziye zadibaniswa nokunciphisa uxinzelelo kunye nokuxhalaba. Ezi vithamini zixhasa ukuveliswa kwe-serotonin, i-neurotransmitter ejongene nokukhuthaza iimvakalelo zolonwabo kunye nokuphila kakuhle. Ngokuqinisekisa amanqanaba awaneleyo eevithamini B, sinokuphucula amandla emizimba yethu okumelana noxinzelelo kunye nokugcina imeko yengqondo elungeleleneyo.
4. L-Theanine
I-L-theanine, edla ngokufumaneka kwiti eluhlaza, i-amino acid eneempawu ezibalulekileyo zokunciphisa uxinzelelo. Yandisa imveliso ye-dopamine kunye ne-serotonin, ii-neurotransmitters ezinceda ukulawula isimo sengqondo kunye nokukhuthaza ukuphumla. I-L-Theanine ikwachaphazela amaza obuchopho be-alpha, anxulunyaniswa nokuzola kunye nesimo sengqondo esigxile. Ngokukhuthaza ukuphumla ngaphandle kwesidingo se-sedation, i-L-theanine inokuphucula umgangatho wokulala ngelixa inciphisa uxinzelelo lwemini kunye noxinzelelo.
5. I-Melatonin
IMelatonin yincindi yencindi eveliswa ngumzimba ngokwemvelo eyimfuneko ekulawuleni umjikelo wokuvuka kokulala. Ukongezwa ngemelatonin kunokukhuthaza ukuphumla kwaye kuluncedo ngakumbi kubantu abanengxaki yokuphuthelwa okanye i-jet lag.
Izifundo ezininzi zibonise ukuba ukongezwa kwe-melatonin kunokuphucula umgangatho wokulala, ukunciphisa ixesha elithathayo ukulala, kunye nokunciphisa ukuphazamiseka kokulala. Nangona kunjalo, abantu kufuneka badibane nengcali yezempilo ukuze bafumane isikhokelo malunga nedosi echanekileyo kunye nobude bexesha lokusetyenziswa.
Umbuzo: Inceda njani i-magnesium ekunciphiseni uxinzelelo kunye nokulala?
A: I-Magnesium yiminerali edlala indima ekulawuleni i-neurotransmitters ebandakanyeka kuxinzelelo kunye nokulala. Inokukunceda ukukhulula izihlunu kunye nokunciphisa ukuxhalaba, okwenza kube lula ukuphumla nokulala.
Q: Ngaba kukho naziphi na iziphumo ebezingalindelekanga ezinokubakho zokuthatha izongezo ze-magnesium?
A: Xa kuthathwa kwidosi ecetyiswayo, izongezo ze-magnesium zikhuselekile ngokubanzi. Nangona kunjalo, iidosi eziphezulu zinokubangela imiba yesisu esifana nesifo sohudo. Kucetyiswa ukuba ulandele idosi ecetyiswayo kwaye udibane nochwepheshe bezempilo ukuba kuyimfuneko.
Ukuziphendulela: Eli nqaku lelolwazi ngokubanzi kuphela kwaye akufanele lithathwe njengeliphi na icebiso lonyango. Olunye ulwazi lweposti yebhlog luvela kwi-Intanethi kwaye alunamsebenzi. Le webhusayithi inoxanduva kuphela lokuhlela, ukufomatha kunye nokuhlela amanqaku. Injongo yokudlulisa ulwazi olongezelelekileyo ayithethi ukuba uyavumelana neembono zayo okanye uqinisekise ubunyani bomxholo wayo. Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.
Ixesha lokuposa: Nov-06-2023
