Bambalwa abayiqondayo into eyenzekayo emzimbeni wakho xa kungeniswa utywala kwinkqubo yakho.URobert Mathews Kungobusuku bangoMgqibelo. Uhleli ujikeleze igumbi ekhaya, uncokola kwaye uqhula nabahlobo njengokuba usela ngaphambi kokuba uphume uye kubusuku. Incoko kunye nefuthe lotywala liqala ukukunika ubushushu, ukwaneliseka ngaphakathi.
Awukayigqibi ncam ibhiya yakho, kodwa umntu uyaphakama aye efrijini, ngenxa yoko uzifumanisa unesinye isiselo ngaphambi kokuba usidinge.
Akudluli ixesha elide ngaphambi kokuba abanye bacebise umdlalo wokusela kwaye ngaphandle kwexesha konke konke ugqithe kwezinye iibhiya ezintathu. Uziva ubuzzed kancinci ngoku kwaye ungazinzanga kancinci kwiinyawo zakho.
Kwiklabhu ii-cocktail zivela; Iibhiya ziyahamba kwaye umhlobo uthenga wonke umntu. Awufuni ukujika nantoni na. Iya kuba nzima loo nto. Ke ngoku ukwotywala obunzima.
Isiselo esinye okanye ezibini ngaphezulu ziyadlula.
Yonke into iqala ukuba mfiliba ngoku, kwaye loo nto yenkuku yinto yokugqibela onokuyikhumbula ngentsasa elandelayo, uvuka unentloko eqhekezayo, umlomo owomileyo kunye nesisu esigcwele i-asidi.
Ulele apho, uzisizela kwaye uzama ukudibanisa kunye neziganeko zobusuku bokugqibela, uyazibuza ukuba ingaba le nto inefuthe lini emzimbeni wakho. Uziva ngathi uyikaka, kunjalo, kodwa kuqhubeka ntoni ngaphakathi kuwe?
Kwenzeka ntoni xa usela utywala?
Njengotywala obugqitha kwinkqubo yakho, malunga neepesenti ezingama-20 zifunxwa sisisu kunye neepesenti ezingama-80 eziseleyo ezihamba zisiya emathunjini amancinci ukuba ziye kufakwa apho.
Izinga lokufunxa lotywala kwigazi lakho lixhomekeke kwizinto ezimbini. Okokuqala, uxinzelelo lotywala. Umzekelo, ivodka igxile kakhulu kubhiya kwaye ngenxa yoko inyusa izinga lotywala egazini ngokukhawuleza. Okwesibini, yintoni enye ekhoyo kwinkqubo yakho. Ukuba unesisu esigcweleyo siyakucothisa izinga lokufunxwa kotywala kwigazi lakho.
Nje ukuba utywala bufunxwe, bungena kwigazi lakho kwaye ukusuka apho buhamba bujikeleze umzimba wakho. Inani lotywala egazini lakho liyaphakama xa usela utywala ngokukhawuleza kunokuba ungabulungisa. Kulapho igama elithi inqanaba legazi lotywala livela khona.
Kwangelo xesha, umzimba wakho uzama ukubususa kwaye ubususe utywala kwinkqubo yakho. Oku kwenziwa ikakhulu esibindini, apho utywala buchotshozwe bube yi-acetate. Ukwagxotha notywala ngomchamo wakho kunye nokuphefumla kwakho ngexabiso elincinci.
Ngokomndilili kuthatha malunga neyure ukuze umzimba wakho usebenze kwaye ususe iyunithi enye esemgangathweni yotywala. Njengoko umxholo wakho wotywala wegazi (BAC) unyuka, utshintsho lwenzeka emzimbeni wakho nakwindlela oziphethe ngayo, yiyo loo nto iimpawu zokunxila zihlala zibonakala emva kweziselo ezimbalwa.
Umfanekiso omkhulu: Ngaphandle kwempelaveki yeBinge
Ngaphandle kweziphumo zomzimba zotywala ezibonwayo kwangoko, kukwakho nezinye iziphumo ebezingalindelekanga ezinokubakho ngokubanzi nangaphezulu.
Makhe sijonge ngaphakathi emzimbeni ukuze sibone ukuba kwenzeka ntoni xa uqhubeka nokusela kakhulu ixesha elide.
Ubuchopho
Sonke siyazi ukuba utywala buyanqanda ekucingeni ngokucacileyo, bukunike umbono wobuxoki wobukrwada, buthintele ulungelelwaniso kunye nolungelelwaniso kwaye ucinezele impendulo yakho yendalo kuloyiko nakwizisongelo.
Ukongeza, ukusela utywala kunokutshintsha ii-neurotransmitters zakho, iikhemikhali ezilawula imeko yakho kunye nokuziphatha. Kungenxa yokuba ukusela utywala kukhupha i-gaba aminobutryric acid (GABA) kunye ne-dopamine, ii-neurotransmitter ezimbini ezenzeka ngokwendalo kwingqondo. I-GABA iyakuthoba kwaye i-dopamine ivuselele ukonwaba. Oku kuninzi kunokukhokelela kwiingxaki ezininzi zempilo kubandakanya ezoyikisayo ebusuku, ukubona izinto ezingekhoyo, ukuphefumla kancinci, uxinzelelo lwegazi kunye nokunyuka koxinzelelo kunye noxinzelelo.
Njengokuba oku kwakungonelanga, ukusebenzisa kakhulu utywala kunokubangela i-amnesia yexeshana (zonke ezo zinto ungazikhumbuliyo kubusuku obungaphambili) kwaye ngaphezulu kwexesha elide kunokubangela ukonakala okungaphezulu kunye nokuphuhliswa Isifo seWernicke-Korsakoff , imeko eyonakalisa inkumbulo, umbono nentetho.
Iinkqubo zokuzala
Kananjalo nokukhululwa kwee-neurotransmitters, utywala bukwabangela ukuba kukhululwe ii-endorphins (eziqhelekileyo kuthi sonke kwiimvakalelo esizifumana emva kokuzilolonga), ezihlala zikhutshwa kwizenzo ezinomvuzo. Ukugqithisa kwii-endorphins kunokubangela ukuqhuba ngesondo okuphantsi, uxinzelelo, testosterone ephantsi, ukungachumi kunye nokudinwa okukhulu.
Ukusetyenziswa kotywala rhoqo kunokunciphisa ukubala kwesidoda sakho, kubangele ukungasebenzi kakuhle kwe-erectile kunye nokunyusa amathuba okuba uchache ngaphambi kwexesha.
Isibindi
Njengoko sele kuxoxiwe, ukuba xa usela utywala uhamba uye esibindini uyokulungiswa. Isibindi esisempilweni siya kubuphula utywala obufumanayo. Kodwa kwenzeka ntoni xa usela kakhulu, rhoqo? Isibindi sineminye imisebenzi, kunye nokusela kakhulu kunokulonakalisa eli lungu, kuphazamise amandla alo okonakalisa amanqatha, okukhokelela kwisifo sesibindi esinamafutha.
Isifo sesibindi esinamafutha sinokushiya isifo sokudumba kwesibindi, esisifo esidumbileyo nesigulayo esibindini, ukuba asinyangwa, oko kungakhokelela kwisifo sokuqina kwesibindi apho kulapho isibindi sonakaliswe kakhulu sisenokuzilungisa. Ukusilela kwesibindi kunye nomhlaza wesibindi ziziphumo zesibindi sesibindi.
Isisu
Wakhe wavuka emva kobusuku bokuselwa sisilonda esibuhlungu kakhulu kunye nesisu esonakeleyo? Kungenxa yokuba ukusela utywala kwandisa imveliso yeasidi esiswini ngaphaya kwamanqanaba aqhelekileyo, ngelixa ikwabangela ukucaphuka kunye nokudumba esiswini.
Oku kunokukhokelela kwizilonda zesisu kunye nokuphuma kwegazi kwithuba elide, kwaye kwandise umngcipheko wokuqina kwamathumbu ethubeni elifutshane. Ukugcwala kwamathumbu kulapho ityhefu ivuza khona kwinkqubo yakho yokwetyisa iye kwigazi lakho apho inokonakalisa umzimba wakho.
Iipancreas
Kwangokunjalo utywala buyabhidisa ubuchopho ngokubenza ukuba bukhuphe ii-neurotransmitters kunye nee-endorphins ezingafunekiyo, utywala ukwakhohlisa iipancreas ekukhuseleni ii-enzymes kuzo endaweni yokungena egazini. Oku kubuyela emva kwee-enzymes kukhokelela kukudumba kwepancreas, ethi, ekuhambeni kwexesha, inyuse umngcipheko womhlaza kwaye inciphise amandla akho okuvelisa i-insulin enokubangela isifo seswekile.
Intliziyo
Ukuzinkcinkca ngotywala kuphakamisa uxinzelelo lwegazi kunye neepids zegazi, ukwandisa umngcipheko wokuhlaselwa sisifo sentliziyo okanye ukubetha. Ukusela kakhulu ixesha elide kunokubangela ukubetha kwentliziyo ngokungaqhelekanga kwaye kunokubangela buthathaka imisipha yentliziyo, kudale imeko eyaziwa ngokuba yi-cardiomyopathy.
Ngaba unokuguqula iziphumo zoTywala oGqithisileyo?
Ewe, ukuya kwinqanaba. Umndilili osela intlalontle okanye umntu ozinkcinkca ngotywala unokuguqula uninzi lweziphumo ezibi ezinotywala kubo. Kodwa akukho ukulungiswa komlingo. Ukusetyenziswa gwenxa kotywala ngokuhamba kwexesha kuya kukhokelela kwiingxaki zempilo. Inqaku onokuthi uzibuyise kulo liya kwahluka ukusuka kumntu ukuya komnye.
Kodwa kukho izinto ezimbalwa zomlilo onokuzenza ukunceda umzimba wakho uphilise.
Yenza umthambo
Uphando olwenziwe yiDyunivesithi yaseBoulder ibonisa ukuba umthambo we-aerobic unokunceda ukuthintela, kwaye mhlawumbi ukubuyisela umva, omnye wokonakala kwengqondo okubangelwa kukusela kakhulu utywala. Baye bafumanisa ukuba abo benza umthambo kunokwenzeka ukuba basele utywala obuninzi kwaye banolawulo olukhulu ekuthatheni kwabo.
Ukongeza, ukuzilolonga rhoqo akulunganga kuphela kwimpilo yakho yemithambo, kodwa kunokuthintela okanye ukulawula ukutyeba okunokubangelwa sisiphumo sokusela kwakho utywala.
Sela ikofu ngakumbi
UKUYA ukufunda okwenziwe ngo-2016 kwafumanisa ukuba ukwanda kokusetyenziswa kwekofu kunokuwunciphisa kakhulu umngcipheko wesifo sokuqina kwesibindi. Uphando oluthe kratya kufuneka lwenziwe ukumisela ukuba oku kuthetha ntoni, kodwa iimpawu zokuqala ziyathembisa, ngeziphumo ezibonisa ukuba ukusela phakathi kwekomityi enye ukuya kwezine ngemini kunganciphisa umngcipheko we-cirrhosis ukuya kuthi ga kwiipesenti ezingama-65.
Ziqhelise ixesha lokuzila
Ukuguqula umonakalo wotywala kwingqondo kufuna ukubusebenzisa ngokupheleleyo utywala ubuncinci iiveki ezimbalwa , kunye nenani leeveki elonyukayo ngokuxhomekeke kumonakalo owenziweyo kunye nemeko yangoku yezempilo.
Ukongeza, njengoko isibindi sinokuzilungisa ngokwaso ngokuhamba kwexesha ukubekwa kwesibindi kungabeki, ukuyeka utywala kuya kunika ixesha lesibindi lokuba liqale ukuzilungisa kunye nokulungisa iziphumo zotywala.
Thatha iivithamini zakho
Ukusetyenziswa kotywala kunokubangela ukunqongophala kweevithamini, ke ukuba uyasokola ukubuyisa amandla akho, okanye ukuba ubuselwe nje ngeempelaveki kwaye ufumane ukutya kwakho kungekho, cinga ngokuzibambela iivithamini ezininzi ukunceda ukubuyisela ezivenkileni zakho.
Ngaba zikhona izibonelelo zokusela utywala?
Utywala buhlala bunxulunyaniswa nempilo embi kunye nokufumana ubunzima ngokukhawuleza, kodwa ngelixa kukho iziphumo ezibi, kukho izibonelelo ezimbalwa zempilo ngokusela ngokumodareyitha amaxesha ambalwa ngeveki.
Ukuncitshiswa komngcipheko wexinzelelo lwegazi
Abaphandi bafumene Unxibelelwano olusondeleyo phakathi kokunganyangeki kwe-insulin kunye noxinzelelo lwegazi kodwa wagqiba kwelokuba utywala buhlengahlengisiwe kwaye banciphisa obu budlelwane obukhokelela kumngcipheko omncinci wexinzelelo kunye nokuphucula ubuntununtunu be-insulin.
Ukwengeza, Idatha ye-epidemiologic ibonisa ukuba ukuselwa kotywala ngokulinganayo (malunga neziselo ezibini) kunefuthe eliluncedo kwi-insulin kunye ne-triglyceride concentrations kunye ne-insulin sensitivity.
Ukuncipha komngcipheko weSifo sentliziyo
Nantsi lapho Uphando olubonisa utywala, ngakumbi iwayini ebomvu, inokubonelela ngezibonelelo zokukhusela kwinkqubo ye-cardiovascular system, ukunciphisa umngcipheko wesifo senhliziyo. Oku kucingelwa ukuba kuyinxalenye yesiphumo amanqanaba aphezulu e-antioxidants akho kwi wayini .
Ukuphuculwa kweNkqubo yokuKhusela iZifo
Abaphandi bafumanise ukuba Ukusetyenziswa gwenxa kotywala kubonakala kunegalelo elichaphazela amajoni omzimba xa kuthelekiswa nokusetyenziswa gwenxa kotywala okanye ukubusebenzisa.
Ulawulo lobunzima obungcono
Eli nqaku livakala lingenamveliso, kodwa ukusela okuphakathi kunokunceda ukugcina ubunzima obusempilweni, obuzinzileyo.
UKUYA isifundo sophando ifumanise ukuba xa kuthelekiswa nabangaseliyo, abafazi bokuqala abanesisindo esiqhelekileyo abatya ukukhanya ukuya kuthi ga kumyinge wotywala bafumana ubunzima obuncinci kwaye babenomngcipheko ophantsi wokutyeba kakhulu kunye / okanye ukutyeba kakhulu kwiminyaka eyi-12.9 yokulandela.
Nangona kunjalo kubalulekile ukukhumbula ukuba ukutyeba kobunzima etywaleni kuhlala kungumphumo wokukhetha ukutya okungalunganga ukongeza kwiikhalori ezinotywala. Izifundo zibonisa ukuba Ukuselwa kancinci ukuya kutywala, ngakumbi iwayini, kunokuba nakho ukukhusela ekuzuzeni ubunzima. Oomoya, nangona kunjalo, banxulunyaniswa nokuzuza ubunzima.
Kubalulekile ukuba uqaphele ukuba ngenxa yokuba usela nje amaxesha ambalwa ngeveki, akukho siqinisekiso sokuba uyakufumana ezi zibonelelo zingasentla.
Kuninzi okwenzekayo emzimbeni ukusukela ngoku uthatha isiphu sakho sokuqala ukuya kwixesha apho ubuyelela umpu wakho wokugqibela.
Emveni koko kwenzeka ngaphezulu kwezi yure zilandelayo, imini, iiveki kunye neenyanga njengoko umzimba wakho ukhupha utywala kwaye uzama ukuguqula iziphumo eziyingozi.
Xa buselwe ngokumodareyitha kulungile ukuba utywala bunokubonelela ngezibonelelo ezahlukeneyo zomzimba kunye nezentsimbi, kubandakanya uxinzelelo oluncinci, ukuzithemba okuphuculweyo, ukunciphisa umngcipheko wesifo sentliziyo kunye nokuhla kobunzima obunokubakho. Kodwa xa isetyenzisiwe ukugqithisa kunokubangela iziphumo ezingalunganga zengqondo nezomzimba kwixesha elifutshane, kunye neengxaki zempilo eziyingozi kunye nezifo kwixesha elide.
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