Njengoba wazi, ukulala kuthatha cishe ingxenye yesithathu yempilo yomuntu, ngakho-ke, ukuphazamiseka kwaso kutholakala ngaphezulu kwengxenye yabantu. Ngalesi sisekelo se-pathologies, bobabili abadala nezingane banokuthathwa ngokulinganayo. Ngokusho kodokotela, abantu besimanje abazinaki izingqinamba zokulala okugcwele, nokho-ke isihluthulelo sempilo.
Abantu abanesifo sikashukela nabo bahlushwa ukuphazamiseka kokulala. Ngasikhathi sinye, ukunamathela ekuphumuleni nasekulaleni kungenye yamathuluzi amakhulu akuvumela ukuthi ulawule lesi sifo ukuze ugweme izinkinga ezinkulu.
Ngokwemiphumela yocwaningo oluningi, ososayensi abavela eFrance, eCanada, e-UK naseDenmark bathola ukuthi izinkinga zokulala nesifo sikashukela, ushukela wegazi ophakeme kanye ne-insulin zixhunyaniswe ngokungalingani, ngoba zilawulwa uhlobo lofuzo olufanayo. Okubi kakhulu, izinkinga zokulala zitholwa ngabanesifo sikashukela esinesisindo ngokweqile kanye nezinkinga zesistimu yenhliziyo.
Njengoba wazi, i-hormone ebizwa ngokuthi i-insulin, ngenxa yokushoda noma ukungatholakali kwayo okubonisa isifo sikashukela mellitus, ikhiqizwa ngumzimba womuntu ngemithamo ehlukene ngesikhathi esithile sosuku. Kwatholakala ukuthi imbangela yokushintsha kwesakhi zofuzo, okuholela hhayi ekuphazamisweni kokulala kuphela, kepha futhi kuvusa ukwanda kwe-plasma glucose.
Lokhu kuhlola kwenziwa ezinkulungwaneni zokuzithandela, phakathi kwazo okwakukhona abanesifo sikashukela nabantu abanempilo enhle ngokuphelele. Iphethini yokuguqulwa kokushintsha kofuzo elibhekele ama-biorhythms kanye neqhaza ekwandeni kokuqukethwe ushukela selisungulwe ezigulini ezinesifo sikashukela sohlobo 2. Esikhathini sikashukela, ukuqwasha kudalwa yilezi zinto.
I-Apnea
Imvamisa kunezimo lapho isiguli silandela ngokusobala zonke izincomo zabodokotela, silandela ukudla okhethekile, noma kunjalo, akusebenzi ukwehlisa isisindo futhi kuvame namazinga kashukela. Kufanele wazi ukuthi imbangela yakho konke kungenzeka kungabi yisifo sikashukela, kepha ukuphazamiseka kokulala, okwaziwa nangokuthi yi-apnea.
AbakwaComonologists benze uchungechunge lwezifundo olukhombisa ukuthi ama-36% abantu abanesifo sikashukela abahlangabezana nemiphumela yalesi sifo. Ngakolunye uhlangothi, ukuqubuka kwezithelo ebusuku kube yisizathu sokuthi ukukhiqizwa kwe-insulin kuncishiswe kakhulu, njengoba kunjalo nokwanda kwamangqamuzana kwi-hormone.
Ngaphezu kwalokho, ukuntuleka kokulala kuthinta nezinga lokuwohloka kwamafutha, ngakho-ke ngisho nokudla okuqinile kakhulu akusizi ukwehlisa umzimba. Kodwa-ke, ukuthola futhi ukwelapha i-apnea kulula kakhulu. Uphawu oluphambili lwalesi sifo ukuhogela, kanye nokubamba umoya wakho ephusheni imizuzwana eyishumi noma ngaphezulu.
Izimpawu eziphambili ze-apnea:
- ukuvuswa kaningi;
- ukwanda kwasekuseni komfutho wegazi, okuhambisana nokukhanda njalo, okunyamalala bebodwa ngaphandle kwemithi;
- ukungalali, ukulala okujulile futhi, ngenxa yalokho, ukulala kwesikhathi sasemini;
- ukujuluka kobusuku, i-blockades ne-arrhythmias, ukushisa kwenhliziyo noma ukubopha;
- ukuchama ebusuku kwenzeka ngaphezulu kwezikhathi ezimbili ngobusuku;
- ukungazali, ukungabi namandla, ukuntuleka kwe-sex drive;
- ukukhuphuka kwegazi glucose;
- imivimbo nokushaya kwenhliziyo ekuseni kakhulu.
Kepha ukuze isifo sitholakale sinembe kakhudlwana, kuyadingeka ukuthi kuhlolwe udokotela, ngenxa yalokho udokotela azokwazi ukunikeza ukwelashwa okuyikho. Esikhathini esifushane, abanesifo sikashukela bangakwazi, ngosizo lwezokwelapha olunekhono, ukukhulisa amazinga kashukela we-plasma bese wehlise isisindo ngokweqile.
Ngaphambi kokuqala ukwelashwa, kuyadingeka ukuthola inkinga ngokunembile. Lezi zivivinyo ezilandelayo zenziwa ukuthola ukuthi isifo sikashukela sinesifo sikashukela:
- ukuhlolwa kwegazi okujwayelekile noshukela;
- i-glycated hemoglobin;
- ukuhlolwa kwegazi kwama-hormone akhiqizwa yi-yegilo yegilo, ukuhlaziya okwenziwe ngamakhemikhali we-creatine, i-urea ne-protein, kanye ne-lipid spectrum;
- ukuhlaziywa komchamo kokuhlolwa kwe-albhamuin neReberg.
Lapho isiguli sesivele siqale ukukhombisa izimpawu zesikhathi se-apnea, kufanele kuthathwe izinyathelo eziphuthumayo. Izinkinga zokulala zesifo sikashukela kufanele ziphathwe ngokuphelele. Ekuqaleni, isiguli kuzodingeka sishintshe indlela yaso yokuphila:
- yeka ngokuphelele imikhuba emibi;
- landela ukudla okunama-protein amaningi aphansi;
- thola imithamo emincane ejwayelekile yokuzivocavoca umzimba;
- uma kunesisindo esithe xaxa, kufanele sehliswe ngamaphesenti ayishumi.
Ukwelashwa okungenamkhawulo nakho kwamukelekile. Isibonelo, lapho isiguli sihlushwa i-apnea emhlane wakhe, udinga ukulala ngasohlangothini lwaso.
Zonke lezi zinyathelo zingalandelwa ngaphandle komzamo omkhulu yisiguli nangaphandle kwencwadi kadokotela.
Ungabuyisela kanjani ubuthongo obunempilo?
Imvamisa, isiguli asikwazi ukubhekana nalutho ngaphandle kosizo lwe-somnologist, noma kunjalo, kunezindlela eziningi ezizosiza ukuqeda ukuphazamiseka kokulala ekuqaleni.
- Into yokuqala okufanele yenziwe ukwenza inqubo yansuku zonke. Umuntu kudingeka azame ukudla, ukuphumula futhi alale ngasikhathi sinye nsuku zonke.
- Emahoreni angama-22, ukukhiqizwa kwe-hormone ebizwa ngokuthi i-melatonin kuyaqala. Nguye osiza ukuphumula ngokushesha futhi alale, ngakho-ke kudingeka ulale cishe ngehora leshumi kusihlwa.
- Kuyadingeka ukwenqaba ukudla ngemuva kwamahora ayisithupha.
- Ukulala ubuthongo kungaphumelela kuphela ngaphakathi kwegumbi elinethezekile elinesimo esimnandi, esinethezekile kumatilasi omuhle.
- Ngaphambi kokulala, kungcono ukwenqaba ukuphuza ikhofi, utshwala, itiye noma ezinye iziphuzo ezinomphumela ovusayo.
- Ngaphambi kokulala, kubalulekile ukungena egumbini kahle. Kuyinto efiselekayo futhi ukufaka i-humidifier.
- Ngaphambi nje kokulala, kungcono ukuyeka ukubuka i-TV noma ukuxabana. Njalo kusihlwa kufanele kube nokuzola, kumnandi, yonke into edonsayo ibalulekile.
- Ngaphezu kwalokho kunephilisi lokulala leziguli ezinesifo sikashukela.
Ezinye izizathu
Isifo sikashukela nokulala kuxhumene ngokungalingani. Ukuphazamiseka kwesifo sikashukela kungavela ngezizathu ezahlukahlukene ezihlobene nalesi sifo.
Kwenqatshelwe ukufunga egumbini lokulala, uphikisana, okungukuthi, uhlangabezana nanoma yimiphi imizwa engemihle. Umbhede kumele usetshenziswe ngokuqinile ngenhloso owawuhlosile, okungukuthi ukulala kuwo. Kwenqatshelwe ukusebenzisa umbhede emsebenzini, ukufunda nokunye.
Ngokuphikisana nesizinda sokukhathala ngokweqile, okuyisimo sabanesifo sikashukela, iziguli zivame ukufuna okungaphezu kwekhono lazo.
Ukusungula i-diagnostic ezwakala sengathi ukusebenza ngokweqile, udinga ukuphendula ngokungagwegwesi kwimibuzo embalwa elula:
- Uyabhema
- Ingabe ungaphansi kwengcindezi enkulu?
- Ingabe uchitha ngaphezu kwamaviki amabili useholidini unyaka?
- Ungasebenza izinsuku eziyisithupha ngesonto amahora angaphezu kweshumi?
Uma zonke izimpendulo ziqinisa, isiguli sithola ukusebenza kanzima ngokweqile. Kodwa-ke, ngaphandle kwakhe, onesifo sikashukela, ungathola izinkinga zokulala ngenxa yokungahambisani nenhlanzeko yokulala. Igumbi lokulala lesiguli kufanele lihambisane nemizwelo eyakhayo, ngoba isimo sokomoya ngokwengqondo sisho okuningi uma kuziwa ekulaleni okunempilo.
Ngaphezu kwalokho, akufanele uziphoqe ukuthi ulale phakathi nosuku, lapho isiguli siziphoqa ngokwengeziwe, kungenzeka ukuthi iphupho lakhe lihlale isikhathi esifushane, eliphazamisayo, ngezwi, liphansi.
Noma ufuna ukulala, ntambama kungcono ukuwuyeka lo msebenzi.
Izinkinga
Uma ungakunaki ukuqwasha kushukela, okufanele ukwenze ucabange, ungaqala kakhulu lesi sifo. Umphumela wokuqala, ozibonakalisa kwisifo sikashukela ongaphumuli ngokugcwele, usisindo ngokweqile, esikhula ngokushesha kuze kube ukukhuluphala.
I-apnea yokulala ibangela ukumelana ne-insulin, futhi ivuse ukwehla ngokushesha komkhiqizo we-insulin, okwehlisa ijubane ukuqhekeka kwamafutha, nezinye izinkinga zohlobo 2 sikashukela nazo ziyabonakala.
Ngakho-ke, izinkinga zokulala zingadala ukukhuluphala kwesisindo, noma ngabe isiguli senza izivivinyo zomzimba futhi sinamathela ekudleni.
Isifo sikashukela sohlobo loku-1 sikhombisa ukuphazamiseka kwe-biorhythm lapho izimo ze-hypoglycemic zenzeka. Ngakho-ke, isiguli esinezikhathi ngaphandle kokwelashwa okufanele siqala ukuhlushwa amaphupho amabi, silale kakhulu futhi siphaphame kakhulu.
I-Nocturnal hypoglycemia iyinto eyingozi engabangela ukufa ngenxa yokuboshwa kokuphefumula okuqhubeka isikhathi eside, okubuye kwenzeke ngokuthuthukiswa kwesifo sikashukela sohlobo 2.
Lesi sifo singabonakala kalula ezihlotsheni zesiguli. Kwanele ukumbuka kancane ebusuku. Ngokubambezeleka okubonakalayo kokuphefumula ephusheni okuhlala isikhathi esingaphezu kwemizuzwana eyi-10, singakhuluma ngentuthuko yokuqubuka kobusuku ebusuku, ukwelashwa kwakho okungathathi isikhathi esiningi.
Ungaphendukela emithini yesintu ukuqeda ukuqwasha, kunikezwe izindlela eziningana kule vidiyo ekule ndatshana.
