Kodi Kugona Moyenera Kuti Mukhale Ndi Thanzi Labwino?

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Ngati njira yanu yogona imakhala yopumira m'mawa kumapeto kwa sabata komanso nthawi yosangalala yomwe imachedwa mochedwa, ndikutsatiridwa kumapeto kwa sabata komwe mukugona mpaka masana, tili ndi nkhani yabwino. Kafukufuku waposachedwa akuwonetsa kuti kuwonongeka kwakanthawi kumapeto kwa sabata kumawoneka ngati kuthana ndi chiopsezo chowonjezeka cha matenda ashuga omwe amabwera ndi ngongole yogona sabata.

Kuyenda mausiku angapo osagona mokwanira (maola anayi kapena asanu usiku) kungakulitse chiopsezo chokhala ndi matenda a shuga pafupifupi 16 peresenti; ndizofanana ndi kuwonjezeka kwa chiopsezo cha matenda ashuga omwe amabwera chifukwa chonenepa kwambiri. Koma kafukufuku waposachedwa ku University of Chicago akuwonetsa kuti mausiku awiri ogona kwa nthawi yayitali (AKA kumapeto kwa sabata lanu) amalimbana ndi izi.

Kafukufukuyu adachitika kwa anyamata 19 athanzi omwe adaphunziridwa atagona masiku anayi (pafupifupi maola 8.5 pabedi), mausiku anayi akugona (pafupifupi maola 4.5 pabedi), ndi mausiku awiri ogona nthawi yayitali ( pafupifupi maola 9.7 pabedi). Phunziro lonselo, ofufuza adayeza kuchepa kwa mphamvu ya insulini ya anyamata (kuthekera kwa insulini kuwongolera shuga wamagazi) ndi index index (wolosera za chiopsezo cha matenda ashuga).

Pambuyo pausiku angapo atagona tulo, chidwi cha omvera cha insulin chidatsika ndi 23 peresenti ndipo chiwopsezo cha matenda awo ashuga chinawonjezeka ndi 16 peresenti. Akangomenya batani la snooze ndikulowa maola ambiri m'thumba, magulu onse awiriwa adabwerera mwakale.

Ngakhale zili bwino kuti mugwiritse ntchito mwayiwu mutagwira ntchito molimbika sabata, si lingaliro labwino kutsatira ndondomekoyi pa reg (yesani malangizowa kuti mugone bwino). "Uku kunali kokha 1 kuzungulira kwa kugona tulo," akutero a Josiane Broussard, Ph.D., pulofesa wothandizira kafukufuku ku Integrative Physiology ku University of Colorado, Boulder komanso wolemba kafukufukuyu. "Sizikudziwika ngati mutha kupezanso ndi tulo tambiri kumapeto kwa sabata ngati kuzungulira uku kumabwerezedwa tsiku ndi tsiku."

Broussard adatinso kafukufuku wawo adachitidwa kwa anyamata athanzi, ndikuti achikulire kapena opanda thanzi sangathe kuchira mwachangu. Ndipo, ndithudi, chiwopsezo chowonjezereka cha matenda a shuga sichinthu chokhacho chodetsa nkhawa pankhani yongogona. Kafukufuku wam'mbuyomu adawonetsa kuti anthu osagona tulo nthawi zambiri amakhala ndi zotupa zowonjezeka komanso kuthamanga kwa magazi ndipo zimawavuta kulingalira, kulingalira, ndi kuthetsa mavuto. Kuphatikiza apo, anthu omwe sagona mokwanira amadzipangira ma calories - nthawi zambiri amakhala ndi zakudya zokoma kapena zamafuta ambiri. (Zoonadi. Mungakhale ndi chikhumbo chachikulu cha chakudya chifukwa chodula ola limodzi lochepa la kugona.) Anthu mu kafukufuku wa Broussard anasungidwa pa zakudya zoyendetsedwa ndi kalori, kotero kudya sikunaphatikizepo chiopsezo cha matenda a shuga. Mwachidziwikire, zitha kuchitika ngati atakhala ndi ufulu wodya chilichonse chomwe akufuna m'dziko lenileni.

Ndipo ngakhale mutakhala wamng'ono komanso wathanzi ndipo mumakonzekera kugona kumapeto kwa sabata, palinso vuto linalake losokoneza mayendedwe anu a circadian. Ngati mukugona mochedwa kwambiri kumapeto kwa sabata ndikumagona mochedwa, kafukufuku akuwonetsa kuti kusokonezeka kwa magonedwe anu atha kubweretsa kunenepa ndi zizindikilo zomwe zimayambitsidwa ndi matenda ashuga.

Kubetcha kwanu kwabwino kwambiri? Yesetsani kugona mokwanira momwe mungathere ndikusunga ndandanda yanu mosasinthasintha. Palibe amene adzakudzudzuleni ngati mungaletse mapulani a Loweruka usiku kuti mukhale ndi chibwenzi ndi bedi lanu. (Nom pa zina mwazakudya izi zisanachitike, ndipo mukhazikitsidwa.)

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