Sengoli: Bobbie Johnson
Letsatsi La Creation: 1 April 2021
Ntlafatsa Letsatsi: 10 November 2024
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Litaba

Na u kile ua hlokomela hore na ka mor'a ho qeta bosiu le monna oa hau, u na le nako e thata ka ho fetisisa letsatsing le hlahlamang ho feta kamoo a etsang kateng? Ha se tsohle hloohong ea hau. Ka lebaka la litlolo tse fapaneng tsa lihormone, re utloa bohloko haholo maikutlong le 'meleng ha re haelloa ke li-zzzs. [Tweet taba ena e leeme!]

"Ho robala hampe ka nnete ho bile le phello e matla ho basali ho feta banna," ho bolela Edward Suarez, Ph.D., moprofesa e mong oa Duke University School of Medicine mme a etella pele mofuputsi oa thuto e shebileng kamano lipakeng tsa boroko bo bobe le bofutsana bophelo bo botle. O fumane hore ho basali, boroko bo fokotsehileng bo amana le keketseho e kholo ea kotsi ea lefu la pelo le lefu la tsoekere, hammoho le khatello ea maikutlo, khatello ea maikutlo, khatello ea maikutlo le bohale. Leha ho le joalo, mekhatlo ena e ne e fokola kapa e le sieo ho banna.


Ho fana ka eng? Testosterone. Maemo a hormone ena a phahama ka mor'a ho robala hampe ho banna, 'me "hobane e fokotsa insulin le ho eketsa boima ba mesifa, testosterone e na le phello e thibelang ho ruruha, e neng e boloka lihomone tsa khatello ea kelello ea banna li le tlaase," oa hlalosa.

Ka bomalimabe ho rona, lihormone tsa basali, haholo progesterone, ha li na khatello e tšoanang ea khatello ea maikutlo. Estrogen e tsejoa e na le phello e thibelang ho ruruha, kahoo ho fokotseha ha hormone ha re ntse re tsofala ho ka kenya letsoho ho robala ho hobe le ho ba le maikutlo a bohloko le ho feta ka mor'a ho qeta bosiu re ntse re hetla le ho phethoha.

Mme ha o ntse o ka bona lihlooho tsa morao-rao tse phatlalatsang hore basali ba hloka boroko ho feta banna, 'nete e thata haholo, ho bolela Aric Prather, Ph.D., motlatsi oa moprofesa oa mafu a kelello Univesithing ea California, San Francisco ebile e le sengoli sa thuto e kholo ea 2013 e netefalitseng liphetho tsa Suarez. "Ha ke nahane hore ho na le bopaki leha e le bofe bo botle boo basali ba bo hlokang Hape boroko ho feta banna, "Prather o re." Litaba tsa hajoale li tšehetsa taba ea hore basali ba ka angoa habonolo ke litlamorao tse mpe tsa boleng bo bobe ba boroko. "


Lithutong tseo ka bobeli, khatello ea mmele e ne e lekantsoe ka ho sheba maemo a mali a C-reactive protein (CRP), e nyolohang ka lebaka la ho ruruha mme e nkuoa e le letšoao le betere la khatello ho feta ho sheba maemo a cortisol feela. Baithaopi le bona ba kopiloe ho lekanya boleng ba boroko ba bona.

Ntle le nako ea ho robala ka kakaretso, thuto ea Suarez e ile ea sheba likarolo tse 'nè tse fapaneng tsa boroko bo "tšoenyehileng": ho nka nako e kae hore bafo ba robale, ba tsohe ka makhetlo a makae bosiu, hore na ba ile ba robala nako e kae hape, haeba ba robala. ba tsoha hoseng haholo. Ho makatsang ke hore e ne e se feela palo ea lihora tse ka har'a mokotla e entseng phapang. Ho ea ka Suarez, ntlha ea 1 e amanang le keketseho ea CRP bakeng sa basali e ne e nka nako e fetang metsotso e 30 ho robala ha ba qala ho otla maqephe. O re hona ke ho hlaba basali habeli, mme ke rona feela ba nang le menyetla e fetang 20 ea ho ba le bothata ba ho hlobaela ho feta banna empa hape le ho ba le mathata a mang a bakoang ke hona.


Liphuputso tse kholo tsa lefu la seoa li fumane hore basali ba tloaetse ho lekanya boleng ba boroko ba bona bo le bobe ho feta banna leha boroko ba bona bo bontšoa ka mehato e ikemiselitseng ho ba betere. Suarez o re: "Sena se hlahisa potso ea hore na basali ba ka ameha haholo ka mathata a boroko, a ka bang le litlamorao tsa bioloji, ho kenyeletsoa le maemo a phahameng a ho ruruha."

Kelly Glazer Baron, Ph.D., setsebi sa kelello ea bongaka le motsamaisi oa Lenaneo la Boroko ba Boitšoaro Sekolong sa Bongaka sa Feinberg sa Northwestern University, o eketsa ka hore boroko bo bobe bo ka fetoha potoloho e mpe: Shoddy shut-eye e eketsa khatello ea maikutlo, e leng eona e bakang boroko ho ba bangata batho, ho lebisa khatellong ea maikutlo le ho feta holim'a seo u se utloang letsatsi le leng le le leng.

Empa ho na le lintho tseo basali ba ka li etsang ho fokotsa litlamorao tsena. Suarez o re: "Re ka ntlafatsa tsela eo re thibelang mafu ho feta bophelo bohle ka ho etsa lintlafatso tse nyane borokong ba rona." Ke ka lebaka leo ho leng bohlokoa ho sebetsana le mathata a boroko kapele, haholo-holo ho hlobaela. Baron o re haeba ho hlobaela ho fihla boemong boo ho leng thata ho sebetsa motšehare, bua le ngaka ea hau ka liphetoho tsa bophelo le likhetho tse ling.

O boetse a khothaletsa ho theha tloaelo ea ho ikoetlisa khafetsa. O re: "Esale ho tsebahala hore batho ba ikoetlisang ba robala hamolemo," a qotsa lithuto tsa hae tsa morao-rao tse bontšang hore libeke tse 16 tsa boikoetliso ba 'mele ka matla a itekanetseng matsatsi a mane ka beke li thusa basali ho robala bonyane lihora tse supileng bosiu le ho ntlafatsa tsela ea bona ea ho robala. temoho ea boleng ba phomolo ea bona. [Tšoaea ntlha ena!]

Kamora nako, o seke oa lebala likhothaletso tse tsoang ho National Sleep Foundation, Prather o re (eo u kanna oa e pheta ha u robetse - kapa ha u shebile siling): Robala ka nako e ts'oanang letsatsi le leng le le leng la beke, qoba boima ho ja pele u robala, etsa kemiso e khathollang ea nako ea ho robala, u se ke ua robala, 'me u ikoetlise letsatsi le leng le le leng.

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