Cofa apha ukuba le ngxelo yakho!

Xa usiya kulala kubaluleke kakhulu kunolala ixesha elingakanani

Abaphandi e-ZOE, inkampani yesayensi yezempilo, kunye neqela lamazwe ngamazwe leenzululwazi zokulala kunye ne-metabolism edumileyo evela e-UK, e-US, eSweden, e-Itali nase-Spain, bafumanise ukuba ukutenxa kwindlela umntu aqhele ukulala ngayo yesiqhelo (okt, ukuba nenkqubo engaqhelekanga yokulala. ebusuku kakhulu), kunye nokuba nexesha lokulala emva kwexesha, ngokubanzi, zidibene neempendulo ze-glucose zegazi ezihlwempuzekileyo kwisidlo sakusasa ngentsasa elandelayo, enokuchaphazela impilo yomntu kwaye, ngokuphindaphindiweyo, ubunzima babo.          

Ezi ziphumo zamva nje ziyingxenye yeZOE PREDICT, isifundo esikhulu kunazo zonke kwisayensi yezondlo kwihlabathi, kwaye ipapashwe namhlanje kwijenali ekhokelayo yaseYurophu, i-Diabetologia. Njengoko olona fundo lubanzi lokulala lolo hlobo - malunga namaxesha ali-10 amakhulu kunezifundo ezithelekisekayo - ezi zityhilelo zidityaniswe nobuchwepheshe bedijithali obuqanjiweyo beZOE ziya kwenza ukuba inkampani inike iingcebiso ezizezakho ukuphucula impilo kunye nobunzima bamalungu.

Ukuthatha okuQatha:

• Ubuthongo bubalulekile ekulawuleni impilo yemetabolism, kwaye indibaniselwano yezikhokelo zokulala eziqhelekileyo kunye nezomntu ngamnye kunokuba yimfuneko ukuze abantu babe nokunciphisa umngcipheko wesifo semetabolism, esifana nesifo seswekile, uxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi) kunye nokutyeba.

• I-ZOE PREDICT lolona phononongo likhulu ehlabathini ukuqokelela iinkcukacha ezinzulu, ezineenkcukacha malunga nokulala kunye nesondlo. Olu phononongo luthile lokulala lolona likhulu ekusebenziseni imilinganiselo yenjongo yokulala, ukujongwa okuqhubekayo kweglucose kunye neemvavanyo zomngeni wemetabolism.

• Ukungalali kakuhle ebusuku kwakunxulunyaniswa nokungaphenduli kakuhle kweswekile yegazi kwisidlo sakusasa ngentsasa elandelayo, akukhathaliseki nokuba sesiphi isidlo sakusasa esikhethwa ngumntu.

• Ukuba neepateni zokulala ezingaqhelekanga zeveki nganye kwayanyaniswa nolawulo olulambathayo lweswekile yegazi, okunokukhokelela kwimingeni yezempilo yexesha elifutshane kunye nexesha elide.  

• Iziphumo zolu phononongo zisenokwazisa izicwangciso zendlela yokuphila yokuphucula amanqanaba eglucose yegazi emva kokutya, kugxininise kwiinkqubo zangaphambi kwexesha lokulala kunye nokwandisa umgangatho ophezulu wokulala okungaphazanyiswa.

Ubuthongo obumnandi kudala bekwaziwa njengeyona nto iphambili kubomi obusempilweni. Nangona ukulala kuhambelana njani nokutya kunye nokusebenza komzimba, akukacaci ngokupheleleyo. Enyanisweni, abaphandi baye bafumanisa ukuba ukulala kakubi okanye kuncinci kakhulu kunxulumene nokulawulwa kweswekile yegazi kubantu abanesifo seswekile kodwa ubungakanani bobu budlelwane obubanjwe kubantu abanempilo kakhulu ayaziwa kude kube ngoku. Iqela le-ZOE labaphandi lisebenzise idatha evela kuphononongo lweZOE PREDICT, apho amavolontiya asempilweni angama-953 alandelwa kwisithuba seeveki ezimbini. Ngeli xesha, abathathi-nxaxheba badla uluhlu lwezidlo ezisemgangathweni, kwaye bembethe i-glucose yegazi kunye nabahloli bokunyakaza ukulinganisa iimpendulo zabo zeswekile kunye nokulala (qaphela: ubuthongo abuzange buxhatshazwe kuvavanyo).

Izazinzulu zilinganisa ubude bexesha elipheleleyo ukusuka kwixesha labathathi-nxaxheba ukuya kulala ukuya kwixesha abavuka ngalo, kunye nomgangatho wabo wokulala. Emva koko bahlalutya iindlela zokulala zabantu kwiiveki ezimbini, kwaye bathelekisa ngokuchasene neempendulo zabo zeswekile yegazi kwizidlo eziqulethe izixa ezithile zeekhabhohayidrethi, iiproteni kunye namafutha.

Ukudibanisa amachaphaza

Ngophando lwabo, izazinzulu zafumanisa ukuba kubo bonke abathathi-nxaxheba, ukuya kulala kwangethuba kunokuba ulale ixesha elide kunokubangcono kwimpilo ye-metabolic-imeko elinganiswa ngothotho lwezinto ezibonisa ukuba usempilweni kangakanani ngoku, kunye kungenzeka kangakanani ukuba uphuhlise iimeko ezinzima ezingapheliyo kamva ebomini. Abathathi-nxaxheba abaye balala emva koko babeneempendulo ezimbi kakhulu zeswekile yegazi kwisidlo sakusasa ngosuku olulandelayo, nokuba bavuke emva kwexesha, xa kuthelekiswa nabantu abalala ngexesha elifanayo kodwa balala kwangoko ngokuhlwa.

Ukongeza, idatha ibonakalise ukuba ukuphazamiseka kokulala ebusuku kunxulunyaniswa nempendulo encinci yeswekile yegazi kwisidlo sakusasa ngosuku olulandelayo. Kungenjalo, kumntu ngamnye, ukubambelela kwindlela eqhelekileyo yokulala kunye nokuphepha ebusuku ngokungaqhelekanga kukhokelele ekuphenduleni okusempilweni kweswekile yegazi kwisidlo sakusasa ngentsasa elandelayo. Oku kubalulekile kuba iimpendulo zeswekile yegazi ezingafanelekanga emva kokutya ziye zadibaniswa nomngcipheko okhulayo wokuphuhlisa uhlobo lwe-2 yeswekile okanye isifo senhliziyo.

Ngaphaya koko, ukuba nepateni yokulala engaqhelekanga yeveki kunye namaxesha okulala angaguqukiyo kunye nobude obuguquguqukayo bokulala kwanxulunyaniswa nokulawulwa kakubi kweswekile yegazi. Oku kunokunceda ukucacisa 'ijetla lentlalontle,' eliziswe kukutshintsha kweshedyuli yokulala abantu abaninzi abahlangabezana nayo ngeentsuku zabo zokuphumla, xa kuthelekiswa neentsuku zokusebenza, kwaye kubonakaliswe kunxulunyaniswa nempilo enkenenkene, isimo sengqondo esibi, kunye nokwanda. ukozela nokudinwa.

Ekugqibeleni, iqela lifumene ukuba amafutha amaninzi kunye nesidlo sakusasa se-carbohydrates esiphezulu sikhokelela ekuphenduleni okungcono kweswekile yegazi kunokuba nesiselo esineswekile. Oku kufunyanisiweyo kunokuba yimfuneko ngakumbi kubantu abajikela kwiziselo zamandla okanye iilekese kwisidlo sakusasa njengendawo yokuchola emva kokuhlwa ebusuku. Ukuba iphindaphindwa rhoqo, iimpendulo ze-glucose ezingalunganga zingaphakamisa umngcipheko weengxaki zempilo ye-metabolic ezifana nesifo sikashukela, ukukhuluphala kunye nesifo senhliziyo. Ngaloo ndlela, ukugcina amanqanaba eswekile yegazi yinxalenye ebalulekileyo yokuhlala usempilweni kunye nenxalenye ephambili yenkqubo yeZOE ngenxa yesi sizathu.

Ezi ziphumo zigxininisa indima ebalulekileyo edlalwa bubuthongo kwintlalontle yomntu kunye nokukwazi ukufikelela impilo esempilweni, kunye nokubaluleka kokulala ngokwaneleyo, okukumgangatho ophezulu kunye nexabiso lokucima izibane kwangoko xa kunokwenzeka.

Umphengululi okhokelayo kolu hlolisiso nokwalilungu leZOE Scientific Advisory Board, uNjingalwazi uPaul Franks weYunivesithi yaseLund eSweden, wathi: “Kubantu abaninzi, ixesha lokulala nexesha elibekiweyo zizinto ezinokuguqulwa, ngoko ukungalali okanye ukuba nocwangciso oluphazamisayo lokulala. kuxhomekeke kuthi ukuba sitshintshe. " UFranks wongeze wathi, “Ukuboleka ngexesha lakho eliphaphileyo kunye nokuqokelela imali mboleko yokulala akwenziwa ngaphandle kokwenza inzala. Kwanobusuku nje obunye buchaphazela indlela imizimba yethu eyenza ngayo ukutya kunye nendlela elawulwa kakuhle ngayo iswekile esegazini.”

UGqr. Sarah Berry, ofunda kwizifundo zezondlo kwiSebe leNzululwazi yeZondlo eKing’s College, eLondon, kunye neLead Nutritional Scientist eZOE, uvumile wathi, “Ubuthongo yintsika ephambili yempilo ecaleni kokutya, ukwenza umthambo nempilo yengqondo. Ukanti, umntu omnye kwabathathu akalali ngokwaneleyo. Abantu abangalali ngokwaneleyo banomngcipheko ongaphezulu wama-40 wepesenti wokutyeba ngokugqithiseleyo kwaye basemngciphekweni omkhulu wesifo sentliziyo kunye nesifo seswekile. Kwa aba bantu bathanda ukutya iikhalori ezininzi, bakhethe ukutya okungekho mpilweni, baneentlobo-ntlobo ezingephi ekutyeni kwabo kwaye banomgangatho wokutya ombi kunye nefiber esezantsi kunye neziqhamo kunye nemifuno. Ngokufutshane, uphononongo lwethu lubonisa ukuba ukulala kufanele kuhoywe ngakumbi.”

UTim Spector, umseki wezobunzululwazi weZOE kunye nonjingalwazi wezifo zemfuza kwiKholeji yaseKing eLondon, uthe, “Njengakwindlela yokutya, akukho ndlela ilinganayo yokucebisa iiyure zethu zokulala ezichanekileyo. Kodwa, ngoku sinokuqinisekisa ukuba kukho indlela ecetyiswayo yokuba silala nini kwaye njani. ” USpector uqhubeke wathi, “Ukuze abantu bazive bexhotyisiwe kwaye bezithembile kubuchule babo bokuthatha amanyathelo ngempilo yabo, imfundo ibalulekile. Uphando lwethu olugqibeleleyo oludityaniswe nokuqonda okwenziwe ngumntu we-ZOE kusinceda sidibane nabantu naphi na apho bakhoyo kuhambo lwabo kwaye sibabonelele ngemephu yendlela exhaswa yisayensi ukuze bafezekise utshintsho kwaye baphumelele. ”

I-5 yeSayensi-Backed Sleep Tips to Support Metabolic Health

• Ukulungelelanisa Ukungaguquguquki: Yenza inkqubo yokulala esebenzayo kwaye unamathele kuyo yonke iveki.

• Yenza Ubhukisho Kwangethuba…nebhedi Yakho: Lala kwangethuba busuku ngabunye kunokuba ubethe ngobuthongo ngentsasa elandelayo.

• Misela Imo: Qinisekisa ukuba igumbi lokulala lizolile, limnyama kwaye lipholile, kuphephe ukutya nokusela ebusuku kakhulu, kwaye cwangcisa ixesha elaneleyo lokuphumla kwaye uphumle phambi kokubetha ifula.

• Qala Usuku Ngokufanelekileyo: Iziphumo zophando lweZOE PREDICT zibonisa ukuba into etyiwayo ngumntu ibaluleke njengaxa umntu esitya. Kuba iziphumo zokutya zihluka kakhulu phakathi kwabantu, thatha isidlo sakusasa esisempilweni emzimbeni wakho (cinga: iziqhamo kunye nemifuno) endaweni yesidlo sakusasa esine-carb ephezulu ukonyusa amandla ekuseni. 

• Wazi uMzimba Wakho: Thatha uvavanyo olubanzi oluchonga ukuxhaphaka kweebhaktheriya "ezilungileyo" kunye "ezimbi" emathunjini akho ezinxulunyaniswa nempilo ye-metabolic, kunye neswekile yegazi kunye neempendulo zamafutha egazi ekutyeni ukuze ukwazi ukulawula impilo yakho. impilo yakho.

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U-Linda Hohnholz, umhleli we-eTN

U-Linda Hohnholz ubhale kwaye wahlela amanqaku ukusukela oko waqalisa ukusebenza. Usebenzise olu thando lwangaphakathi kwiindawo ezinje ngeHawaii Pacific University, iYunivesithi yaseChaminade, iZiko lokuFumanisa abantwana laseHawaii, kwaye ngoku iTravelNewsGroup.

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