Ezweni lanamuhla elisheshayo neligcwele ukucindezeleka, ukulala kahle ebusuku kungase kubonakale kuyiphupho elingenakwenzeka. Ukucindezeleka okungaxazululiwe nokukhathazeka kungasigcina sijikijela futhi siphenduka, kusishiye sikhathele futhi sikhungathekile ngosuku olulandelayo. Ngokujabulisayo, kunezithako ezitholakalayo ezingasiza ekunciphiseni ukucindezeleka futhi zikhuthaze ukulala okungcono.
Ezweni lanamuhla elisheshayo, elinesidingo, ukucindezeleka nokukhathazeka sekuphenduke izici ezivamile zokuphila kwethu. Enye indawo ethinteka kakhulu yilezi zimo ezingokomzwelo ukulala kwethu. Abaningi bethu baye babhekana nobusuku bokujikijela nokuphenduka, abakwazi ukuthola ukuphumula okuhle ebusuku ngenxa yokucindezeleka nokukhathazeka.
Ukucindezeleka nokukhathazeka kubangela ukusabela okuhlukahlukene ngokomzimba nangokwengqondo okuphazamisa amaphethini ethu okulala. Lapho sicindezelekile, imizimba yethu ikhulula i-cortisol, i-hormone esilungiselela impendulo "yokulwa noma yokundiza". Ukwenyuka kwe-cortisol kungenza kube nzima ukulala futhi uhlale ulele ubusuku bonke. Ukwengeza, ukukhathazeka kuvame ukuholela ekudidekeni nasekucabangeni ngokweqile, okwenza kube nzima ukuphumula nokulala ubuthongo obumnandi.
Ikhwalithi yokulala nayo ingathinteka lapho ukucindezeleka nokukhathazeka kukhona. Ucwaningo lubonisa ukuthi abantu abanamazinga aphezulu okucindezeleka nokukhathazeka bavame ukuba nokulala okuhlukene nokuncane okubuyiselayo. Lokhu kusho ukuthi ngisho noma bekwazile ukulala, ubuthongo babo buvame ukuphazamiseka, okuholela ekubeni bazizwe bekhathele futhi beququda ngakusasa.
Ukwengeza, ukucindezeleka nokukhathazeka kungase kubhebhethekise izinkinga ezikhona zokulala. Lezi zimo ezingokomzwelo zingase zibhebhethekise izimpawu ezinjengokuqwasha, i-apnea, nesifo semilenze engaphumuli. Isibonelo, umuntu onenkinga yokukhathazeka angase abe nokwanda kokungezwani kwemisipha, okwenza kube nzima ukuthola indawo ekhululekile futhi kuholele ekuqalekeni kwezimpawu ze-syndrome yemilenze engaphumuli. I-apnea uma ulele, ebonakala ngokuma kokuphefumula lapho ulele, ingase futhi yengezwe ukucindezeleka, okubangela ukuphazamiseka okude nokuphindaphindiwe kokuphefumula.
Umthelela wengcindezi nokukhathazeka ebuthongweni udlula nje ubusuku obungaphumuli. Ukungalali isikhathi eside kungase kube nethonya elikhulu empilweni yethu engokomzimba neyengqondo. Ukuntula ubuthongo kuye kwaxhunyaniswa nengozi eyengeziwe yezimo ezinjengokukhuluphala ngokweqile, isifo sikashukela, isifo senhliziyo, ngisho nezinhlobo ezithile zomdlavuza. Kungase futhi kuholele ekusebenzeni kabi kwengqondo, ukukhubazeka kwenkumbulo kanye nobuthakathaka besimiso somzimba sokuzivikela ezifweni, kusenze sibe lula ekuguleni.
Empilweni yethu yesimanje esheshayo, ukuba nengcindezi nokulwa nezinkinga zokulala sekuyinsakavukela. Ukulinganisa umsebenzi, ubudlelwano, kanye nemithwalo yemfanelo ehlukahlukene kungaba nomthelela empilweni yethu engokomzimba neyengqondo.
Phakathi kokunye, ukucindezeleka kuyindlela engokwemvelo nedingekayo yokusabela ezimweni eziyinselele, kodwa lapho kuba okungapheli, kungaba nemiphumela elimazayo empilweni yethu engokomzimba nengokwengqondo. Ukucindezeleka okungamahlalakhona kungaholela ekukhathaleni, ekukhathazekeni, ekuwohlokeni kwamasosha omzimba, nasekuguleni okubi nakakhulu. Nakuba izinguquko zendlela yokuphila kanye namasu okulawula ukucindezeleka kubalulekile, ngezinye izikhathi ukusekelwa okwengeziwe kuyadingeka.
Nakuba ingekho indlela yokuqeda ukucindezeleka ngokuqondile empilweni yakho, kunezakhamzimba noma izithako ezingakusiza ekudambiseni ukucindezeleka. Lezi zakhi zomsoco nezithasiselo zingasiza ekudambiseni ukucindezeleka ngokukugcina uzolile futhi ukhululekile, uthuthukise isimo sakho sengqondo nokugxila, noma uthuthukise ukukhiqizwa kwamahomoni enjabulo. Abagcini nje ngokukusiza ukuthi uphumule futhi uzole, yebo, kodwa futhi bangakhuthaza ukulala okunempilo, okubuye kusekele impilo yonke yomzimba nengqondo.
1. Magnesium
I-Magnesium iyimaminerali ebalulekile. Idlala indima ebalulekile emisebenzini eminingi yomzimba, kuhlanganise nokulawula ukulala nokulawula ingcindezi. Le mineral iyisiphuzo semvelo, esiza imisipha ukuba iphumule futhi ikhulule isimiso sezinzwa. Imiphumela yako yokupholisa ingasiza abantu ukuba bathole isimo sengqondo esizolile ngaphambi kokulala, banciphise ukukhathazeka futhi bakhuthaze ikhwalithi yokulala engcono.
Ucwaningo lukhombisa ukuthi i-magnesiumisengezokungasiza ekudambiseni izimpawu zokucindezeleka, ukukhathazeka, nokuqwasha. Ngokuthatha izithako ze-magnesium, ungathuthukisa ukuphumula futhi ukhuthaze ukulala okungcono. Imithombo yokudla ye-magnesium ihlanganisa imifino enamahlamvu aluhlaza, amantongomane, imbewu kanye nokusanhlamvu. Kodwa-ke, ukuze kuqinisekiswe amazinga afanele ale mineral ebalulekile, kungase kudingeke ukwengezwa.
Kuhle ukusho ukuthi i-magnesium taurine iyinhlanganisela yamaminerali abalulekile i-magnesium ne-taurine. I-Magnesium taurine ingasiza ekwehliseni ingcindezi futhi ikhuthaze ukuphumula, njengoba zombili i-magnesium ne-taurine zinezakhiwo zokulalisa. Kungase kusize ukulwa nokukhathazeka, kuthuthukise izinga lokulala, futhi kudambise izimpawu zokucindezeleka.
I-Salidroside iyinhlanganisela yemvelo etholakala ku-adaptogenic herb i-Rhodiola rosea futhi yaziwa ngezakhiwo zayo zokunciphisa ukucindezeleka. Le adaptogen enamandla kade isetshenziswa emithini yendabuko ukwandisa ukumelana nokucindezeleka ngokomzimba nangokwengqondo. Ucwaningo lubonisa ukuthi i-salidroside isiza ukulawula amazinga e-cortisol (ihomoni ehlobene nokucindezeleka), ngaleyo ndlela ikhuthaze imizwa yokuzola nokuphila kahle. Ngokufaka i-salidroside esimisweni sakho sansuku zonke, ungase uzwe ukugxila okuthuthukisiwe, ukukhathala okuncishisiwe, nokusebenza kwengqondo okuthuthukisiwe.
3. B amavithamini
Amavithamini B, aziwa ngokuhlanganyela ngokuthi "amavithamini akhulula ukucindezeleka," abalulekile ekugcineni isimiso sezinzwa esinempilo. Badlala indima ebalulekile ekuguquleni ukudla kube amandla, ukukhiqiza ama-neurotransmitters, nokulawula isimo sengqondo. Amavithamini B, ikakhulukazi i-B6, B9 (folate), ne-B12, axhunywe ekunciphiseni ukucindezeleka nokukhululeka kokukhathazeka. Lawa mavithamini asekela ukukhiqizwa kwe-serotonin, i-neurotransmitter enesibopho sokuthuthukisa imizwa yenjabulo nokuphila kahle. Ngokuqinisekisa amazinga anele amavithamini B, singathuthukisa amandla emizimba yethu okubhekana nokucindezeleka futhi sigcine isimo sengqondo esilinganiselayo.
4. L-Theanine
I-L-theanine, evame ukutholakala etiyeni eliluhlaza, i-amino acid enezici ezibalulekile zokunciphisa ukucindezeleka. Yandisa ukukhiqizwa kwe-dopamine ne-serotonin, ama-neurotransmitters asiza ukulawula isimo sengqondo futhi enze ukuphumula. I-L-Theanine iphinde ithinte amaza obuchopho be-alpha, ahlotshaniswa nesimo sengqondo esizolile nesigxilile. Ngokuphromotha ukuphumula ngaphandle kwesidingo sokulaliswa, i-L-theanine ingathuthukisa ikhwalithi yokulala ngenkathi yehlisa ingcindezi yasemini nokukhathazeka.
5. I-Melatonin
I-Melatonin iyi-hormone ekhiqizwa umzimba ngokwemvelo ebalulekile ekulawuleni umjikelezo wokulala. Ukwengeza nge-melatonin kungakhuthaza ukuphumula futhi kunenzuzo ikakhulukazi kubantu abanenkinga yokuqwasha noma i-jet lag.
Ucwaningo oluningi lubonise ukuthi ukwesekwa kwe-melatonin kungathuthukisa ikhwalithi yokulala, kunciphise isikhathi esisithathayo ukuze ulale, futhi kudambise ukuphazamiseka kokulala. Kodwa-ke, abantu kufanele baxhumane nochwepheshe bezokunakekelwa kwempilo ukuze bathole isiqondiso mayelana nesilinganiso esifanele kanye nobude besikhathi sokusebenzisa.
Q: Ngabe i-magnesium isiza kanjani ekunciphiseni ukucindezeleka nokulala?
A:I-Magnesium iyiminerali edlala indima ekulawuleni ama-neurotransmitters abandakanyeka ekucindezelekeni nasekulaleni. Kungasiza ukukhulula imisipha futhi kunciphise ukukhathazeka, kube lula ukukhululeka nokulala.
Q:Ingabe ikhona imiphumela emibi engaba khona yokuthatha izithasiselo ze-magnesium?
A: Uma kuthathwa ngaphakathi kwesilinganiso esinconywayo, izithako ze-magnesium ngokuvamile ziphephile. Kodwa-ke, imithamo ephezulu ingase ibangele izinkinga zesisu ezifana nesifo sohudo. Kuyalulekwa ukuthi ulandele umthamo onconywayo futhi uxhumane nochwepheshe bezempilo uma kunesidingo.
Umshwana wokuzihlangula: Lesi sihloko esolwazi oluvamile kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Olunye ulwazi lokuthunyelwe kwebhulogi luvela ku-inthanethi futhi alusebenzi. Le webhusayithi inomthwalo wemfanelo kuphela wokuhlunga, ukufometha kanye nokuhlela ama-athikili. Injongo yokudlulisa ulwazi olwengeziwe ayisho ukuthi uyavumelana nemibono yayo noma uqinisekise ubuqiniso bokuqukethwe kwayo. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Nov-06-2023
