Ukuthola ubuthongo obanele, obusezingeni eliphezulu kuyisici esibalulekile sokugcina impilo nokuphila kahle iyonke. Kodwa-ke, abantu abaningi bakuthola kunzima ukuwa noma ukulala, okuholela emiphumeleni eminingi emibi, njengokukhathala, ukuncipha kokusebenza kwengqondo, kanye nengozi eyengeziwe yezifo ezingapheli.
Nakuba kunezici ezihlukahlukene ezingathinta izinga lokulala, okuhlanganisa ukucindezeleka, ukudla, nokuzivocavoca, isici esisodwa esivame ukunganakwa indima yamavithamini. Kulo mhlahlandlela, sizohlola amavithamini angasiza ekuthuthukiseni izinga lokulala kanye nesayensi ngemuva kokuthi asebenza kanjani.
Vitamin D
I-Vitamin D, eyaziwa nangokuthi i-vitamin yelanga, ibalulekile emisebenzini eminingi yomzimba, kuhlanganise nempilo yamathambo, umsebenzi wokuzivikela komzimba, nokulawula imizwa. Ikhiqizwa ngumzimba lapho isikhumba sichayeka elangeni, kodwa futhi ingatholakala ngokudla kanye nezithasiselo.
Ucwaningo lwakamuva lubonisa ukuthi uvithamini D angase abe nendima ekulawuleni ukulala. Olunye ucwaningo lwathola ukuthi abantu abanokuphazamiseka kokulala, njengokuqwasha, babenamazinga aphansi kavithamini D egazini labo kunalabo abangenazo izinkinga zokulala. Olunye ucwaningo lwathola ukuthi ukwanda kwe-vitamin D kuthuthukisa izinga lokulala kubantu abanezinkinga zokulala.
Nakuba ucwaningo olwengeziwe ludingeka ukuze uqonde ngokugcwele ubuhlobo phakathi kukavithamini D nokulala, kusobala ukuthi ukulondoloza amazinga evithamini D anele kubalulekile empilweni yonke futhi kungasiza ukuthuthukisa ikhwalithi yokulala.
Vitamin B6
I-Vitamin B6 iyivithamini encibilika emanzini ebalulekile emisebenzini eminingi yomzimba, okuhlanganisa i-metabolism, ukusebenza kwesistimu yezinzwa, nokukhiqizwa kwamangqamuzana egazi abomvu. Iphinde ibandakanye ekukhiqizeni i-serotonin ye-neurotransmitter, edlala indima ekulawuleni isimo sengqondo nokulala.
Ucwaningo lubonisa ukuthi i-vitamin B6 ingasiza ekuthuthukiseni izinga lokulala ngokwandisa ukukhiqizwa kwe-serotonin. Olunye ucwaningo lwathola ukuthi abantu abathathe isithasiselo se-vitamin B6 ngaphambi kokulala bathola ikhwalithi yokulala ethuthukisiwe kanye nokugqama kwamaphupho.
Nakuba i-vitamin B6 itholakala ekudleni okuningi, okuhlanganisa inyama, inhlanzi, nokusanhlamvu okuphelele, ukugcwalisa ngesithasiselo se-vitamin B6 esiphezulu kungase kube yinzuzo kulabo abanenkinga yokulala.
magnesium
I-Magnesium iyiminerali ebalulekile edlala indima emisebenzini eminingi yomzimba, okuhlanganisa ukusebenza kwezinzwa nemisipha, ukulawulwa komfutho wegazi, nempilo yamathambo. Iphinde ibandakanye ukukhiqizwa kwe-neurotransmitter GABA, esiza ukuthulisa isimiso sezinzwa futhi sikhuthaze ukuphumula.
Ucwaningo luphakamisa ukuthi i-magnesium ingasiza ekuthuthukiseni izinga lokulala ngokwandisa amazinga e-GABA ebuchosheni. Olunye ucwaningo lwathola ukuthi ukugcwalisa nge-magnesium kuthuthukisa izinga lokulala futhi kunciphise izimpawu zokuqwasha kubantu asebekhulile.
I-Magnesium itholakala ekudleni okuningi, okuhlanganisa imifino eluhlaza, amantongomane, nokusanhlamvu okuphelele, kodwa ukugcwalisa ngesithasiselo se-magnesium sekhwalithi ephezulu kungase kube yinzuzo kulabo abanenkinga yokulala.
I-Melatonin
I-Melatonin iyi-hormone ekhiqizwa ngokwemvelo ngumzimba ukuphendula ubumnyama. Kuyasiza ukulawula iwashi langaphakathi lomzimba futhi likhuthaze ukulala. Izithasiselo ze-melatonin zivame ukusetshenziselwa ukusiza abantu abanezinkinga zokulala, njengokuqwasha noma i-jet lag.
Ucwaningo lubonisa ukuthi i-melatonin ingaba wusizo ikakhulukazi kubantu abanenkinga yokuqwasha. Olunye ucwaningo lwathola ukuthi ukwesekwa kwe-melatonin kunciphisa isikhathi esisithatha abantu abanokuqwasha ukuze balale futhi kwandise isikhathi sabo sokulala esiphelele.
Nakuba i-melatonin itholakala e-counter-the-counter, kubalulekile ukukhuluma nomhlinzeki wezempilo ngaphambi kokuqala isithasiselo se-melatonin ukuze unqume umthamo ofanele futhi uqinisekise ukuthi uphephile kuwe.
Vitamin E
I-Vitamin E iyivithamini encibilikayo enamafutha edlala indima emisebenzini eminingi yomzimba, kuhlanganise nokusebenza komzimba nempilo yesikhumba. Isebenza futhi njenge-antioxidant, isiza ukuvikela amaseli emonakalweni.
Ucwaningo lubonisa ukuthi i-vitamin E ingasiza ekuthuthukiseni izinga lokulala ngokunciphisa ukuvuvukala emzimbeni. Olunye ucwaningo lwathola ukuthi ukufaka uvithamini E kunciphisa ukuvuvukala kanye nekhwalithi yokulala ethuthukisiwe kubantu asebekhulile.
Ngikholwa ukuthi isayensi yezokudla iwumsizi omuhle kakhulu wokuthuthukisa impilo nokwelashwa okungeziwe ekwelashweni. Umgomo wami uwukusiza abantu ukuba bathuthukise impilo yabo nokuphila kahle ngaphandle kokuzihlukumeza ngemikhawulo yokudla engadingekile. Ngingumsekeli wempilo enempilo - ngidlala ezemidlalo, ngibhayisikili, futhi ngibhukuda echibini unyaka wonke. Ngomsebenzi wami, ngivezwe kuVice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, kanye neminye imithombo yezindaba.
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