Ingabe uthola ubuthongo obanele ebusuku? Ungase uzibuze ukuthi kuyini ukuxhumana phakathi kokulala ne-cholesterol. Kodwa empeleni, inani lamahora olala ngawo, ikhwalithi yalolo buthongo, konke lokhu kunomthelela omkhulu emazingeni e-cholesterol emzimbeni wakho. Ukungalali ngokwanele, kanye nokulala kakhulu, konke kungafaka isandla kulokhu. Ake sixoxe ngalokhu kalula nangokuthembekile namuhla.

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Okokuqala, ake sibheke ukuthi liyini izinga le-cholesterol elinempilo.

I-cholesterol uhlobo lwamafutha olubalulekile emizimbeni yethu. Kodwa yilapho uma eningi kakhulu khona izinkinga ziqala. Ukuze sigcine impilo yenhliziyo yethu isezingeni elihle, kubalulekile ukugcina amazinga e-cholesterol ngale ndlela elandelayo.

Uhlobo lwe-cholesterol	Izinga eliphilile (mg/dL)
I-Cholesterol Ephelele	Kufanele kube ngaphansi kuka-200 mg/dL.
I-cholesterol ye-LDL ("i-cholesterol embi")	Kufanele kube ngaphansi kuka-100 mg/dL (ngaphansi kuka-70 mg/dL kungcono kulabo abanesifo senhliziyo noma isifo sikashukela)
I-cholesterol ye-HDL ("i-cholesterol enhle")	Kufanele kube ngu-40 mg/dL noma ngaphezulu kwabesilisa, kanye no-50 mg/dL noma ngaphezulu kwabesifazane.
Ama-triglycerides	Kufanele kube ngaphansi kuka-150 mg/dL.

Kalula nje, i-LDL yi-cholesterol "embi". Uma inqwabelana, inganqwabelana emithanjeni yethu yegazi, iyivale futhi ibangele izifo zenhliziyo. I-HDL yi-cholesterol "enhle". Njengomqoqi kadoti, i-HDL iyasiza ekususeni leyo cholesterol embi ye-LDL futhi igcine imithambo yethu yegazi ihlanzekile. Amazinga aphezulu e-triglycerides angabangela nokufakwa kwamafutha emithanjeni yethu yegazi.

Kwenzekani ngaphakathi emizimbeni yethu ngesikhathi silele?

Ukulala isikhathi esiyigugu sokuba imizimba yethu izivuselele futhi izilungise. Ama-hormone akhishwa ngenkathi silele ukuze alungise amangqamuzana nezicubu ezonakele ngenxa yokucindezeleka nokukhathala kosuku. Umfutho wegazi wethu uyehla, ukushaya kwenhliziyo yethu kuyehla, futhi ukuphefumula kwethu kuba lula. Izinhliziyo zethu, ezisebenze kanzima usuku lonke, nazo zithola ikhefu phakathi nalesi sikhathi.

Ngokwesilinganiso, umuntu omdala kufanele alale kahle amahora angu-7-9 ngosuku.

Ngakho-ke, kwenzekani uma ungakutholi lokhu kuphumula okuyigugu? Yilapho-ke izinkinga zempilo ezifana ne-cholesterol ephezulu ziqala khona ukuvela.

Ubudlelwano phakathi kokulala nama-hormone

Uma ungalali kahle, amanye ama-hormone abalulekile emzimbeni ayaphazamiseka.

I-Cortisol: Lokhu kubizwa nangokuthi 'i-hormone yokucindezeleka'. Ikhishwa ngokweqile uma ungalali ngokwanele.
I-Ghrelin: Le hormone ikhulisa indlala yethu. Yingakho abantu abangalali ngokwanele bevame ukuzizwa belambile.
I-Leptin: Le hormone isiza ukulawula isisindo somzimba wethu futhi ithumela izimpawu ebuchosheni ukuthi sesigcwele. Uma singalali ngokwanele, ukukhishwa kwale hormone kuyancipha.

Ngenxa yalokhu kungalingani kwama-hormone, isifiso sakho sokudla siyashintsha futhi ungase uphendukele ekudleni okunamafutha amaningi noshukela. Lokhu kuyimbangela eqondile yamazinga aphezulu e-cholesterol.

Futhi, abantu abane- sleep apnea, isimo lapho ukuphefumula kuyeka khona ngesikhathi sokulala ngenxa yokuhona, bavame ukuba ne-cholesterol ephezulu, ikakhulukazi amazinga e-LDL kanye ne-triglyceride.

Kwenzekani nge-cholesterol uma ungalali ngokwanele?

Ukungalali kahle kungabathinta ngendlela ehlukile abesilisa nabesifazane. Ucwaningo olukhulu olulodwa luthole ukuthi amadoda alala ngaphansi kwamahora ayi-6 ngobusuku ayenamazinga aphezulu e-cholesterol ye-LDL ("embi"). Abesifazane abalala isikhathi esifanayo babenamazinga aphansi e-LDL . Abesilisa nabesifazane abahogelayo babenamazinga aphansi e-cholesterol ye-HDL ("enhle").

Cabanga nje, umuntu ongalali kahle ebusuku. Uzizwa ekhathele kakhulu ngosuku olulandelayo. Ucindezelekile kakhulu. Futhi ulambile kakhulu. Ngakho uhlala edla ukudla okumnandi nokunamafutha. Uma konke lokhu kuhlangana, ingabe kuyamangaza ukuthi amazinga e-cholesterol ayakhuphuka?

Ingabe ukulala ngokweqile nakho kuyinkinga?

Yebo, lokho kungaba yinkinga futhi. Abanye abantu bacabanga ukuthi uma belala kakhulu, kulapho imizimba yabo iba ngcono khona. Kodwa lokho akulona iqiniso.

Ucwaningo olwenziwe eJapane luthole ukuthi abesifazane abalala amahora angaphezu kwangu-8 ngosuku babevame ukuba namazinga aphansi e-HDL ("alungile") e-cholesterol. Abesifazane abalala amahora angaphansi kwama-5 noma ngaphezulu kwama-8 babenamazinga aphezulu e-triglyceride.

Lokho kusho ukuthi, njengakho konke okunye, awudingi ukulala kakhulu, futhi awudingi okuncane kakhulu. Ukulinganisela kuyinto ebaluleke kakhulu.

Ngakho-ke, yini ongayenza ukuze ulale kahle ebusuku?

Nazi ezinye zezindlela ezilula ezizokusiza ukuthuthukisa ikhwalithi yokulala kwakho nokulawula amazinga akho e-cholesterol.

Beka isimiso sokulala: Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Ungawuphuli lo mkhuba ngoba nje ungempelasonto. Ukweqa ubuthongo phakathi nesonto bese ulala ngempelasonto kungaphazamisa iwashi lakho lomzimba.
Yenza ikamelo lakho lokulala libe yindawo ekhululekile: Igumbi lakho lokulala kufanele libe lipholile, libe mnyama, futhi lithule. Uma kudingeka, sebenzisa ifeni namakhethini avimba ukukhanya.
Phumula ngaphambi kokulala: Yenza okuthile ngaphambi kokulala, njengokufunda incwadi noma ukugeza ngamanzi afudumele.
Gcina ifoni yakho ikude nombhede wakho: Yeka ukubuka ifoni yakho, ithebhulethi, noma i-TV okungenani ihora ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka abakukhiphayo kuvimbela ukukhiqizwa kwama-hormone akusiza ulale.
Qaphela ukudla nokuphuza: Gwema ukudla ukudla okuningi ngaphambi kokulala. Futhi, gwema utshwala, i-caffeine (itiye, ikhofi), kanye ne-nicotine (ugwayi) kusihlwa, njengoba kungaphazamisa ubuthongo.
Ukuzivocavoca okuthambile: Ukulula umzimba kancane ngaphambi kokulala kungasiza ekunciphiseni ukucindezeleka.
Thulisa ingqondo nomzimba wakho: Uma ukhathazekile ngezinto okufanele uzenze ngosuku olulandelayo, zibhale phansi encwadini yokubhalela bese uzibeka eceleni. Zitshele ukuthi, "Ngizokulungisa lokhu kusasa." Bese uyolala.

Uma uqhubeka nokuba nenkinga yokulala naphezu kokwenza lezi zinto, ungakuzibi. Izinto ezifana namaphilisi okulala zingaba yisisombululo sesikhashana, kodwa ngokuhamba kwesikhathi, into engcono kakhulu ongayenza ukwenza izinguquko endleleni yokuphila. Bona udokotela womndeni wakho bese uxoxa ngalokhu. Kungase kube nesinye isimo sempilo esiyisisekelo. Udokotela wakho uzokuxilonga futhi, uma kudingeka, akunike imithi efanele.

Umlayezo Wokuya Nawe Ekhaya

Inani kanye nekhwalithi yokulala kwakho kuthinta ngqo amazinga akho e-cholesterol.
Zama ukulala kahle, uphumule amahora angu-7-8 ngosuku.
Ukungalali kahle kanye nokulala ngokweqile kungadala ukungalingani kwe-cholesterol.
Ukungalali kahle kushintsha ama-hormone alawula ukucindezeleka kanye nendlala, okuholela ekwandeni kwe-cholesterol.
Yakha imikhuba emihle yokulala kahle, njengohlelo oluqhubekayo, indawo ekhululekile, nokugwema ukusebenzisa ubuchwepheshe ngaphambi kokulala.
Uma izinkinga zokulala ziqhubeka, ungazinaki futhi uxhumane nodokotela wakho ukuze akunike iseluleko.