Inā makemakeʻoe e lilo i ka kaumaha,'ōlelo ka poʻe'ōlelo e pono anaʻoe e lawa i ka hiamoe. ʻOiai, ua hōʻikeʻia e nā noiʻi,ʻo nā wāhine e hiamoe ana i 5 mau hola a iʻole ka liʻiliʻi i ka pō,ʻoi aku ka nui o nā wāhine i hiamoe 7 mau hola i ka pō.
ʻO kēia mau hualoaʻa i hōʻikeʻia i ka 2006 American Thoracic Society International Conference, hōʻikeʻia i nā wāhine i moe i 5 mau hola i ka pō, he 32% ka nui o ka loaʻaʻana o ka waiwai waiwai (he piʻiʻana o 33 mau paona aʻoi aku paha) a he 15% ka nui loa o ka lilo ke aʻoʻia o ke aʻo he 16 makahiki, i ka hoʻohālikeʻana i ka poʻe i hiamoe i 7 mau hola i ka pō.
ʻO nā wahine i moe i 6 mau hola i ka pō, he 12% ka nui o ka loaʻaʻana o ka waiwai waiwai nui, a 6% ka nui loa o ka nui o ka wahine i moe i 7 mau hola i ka pō.
ʻO kēia ke aʻo nui loa e nānā i nā hopena o nā hana moe i ka waiwai waiwai i ka manawa keu ; ua komo pū me 70,000 mau wāhine waena.
Ua nānā muaʻia nā wāhine i ka makahiki 1986, a ua hōʻike lākou i ko lākou kaumaha i kēlā me kēia 2 makahiki no 16 makahiki. I ka hoʻomakaʻana o ka hoʻonaʻauaoʻana,ʻo ka wahine i moe i 5 mau hola a iʻole ka liʻiliʻi i ka pō, ua kaupaonaʻo ia he 5.4 paona ma mua o kēlā mau hiamoe hiamoe 7. Ua loaʻa iā lākou he 1.6 mau paona hou aʻe i nā makahiki he 10 e hiki mai ana. ʻOiai keʻanoʻole o ia i kahi nui nui, hoʻonuiʻia. He 16 paona i 10 mau makahiki, a he 32 paona ma kahi o 20 mau makahiki.
"He nui ka nui-ʻo kekahi mau wāhine i loaʻa nui aku i kēlā," i'ōlelo aiʻo Sanjay Patel, MD, ke Kauka Kākoʻo Kālepa o ka Hale Hoʻonaʻauaoʻo Western Western Cleveland, OH.
"ʻO kahi mea liʻiliʻi liʻiliʻi i loko o ka paona ke hoʻonui i ka pilikia o ke ola o kekahi kanaka, e like me ka maʻi diabetes a me ka hypertension."
ʻO nā wāhine e hiamoe ana aʻo kaʻaiʻuʻuku lākou
Ua nānā nā mea noiʻi i nā hana hana eʻike ai inā hiki iā lākou ke helu, ma ka hapa, no nāʻike. Akā,ʻaʻole lākou iʻike i kekahi mau mea likeʻole i ka hoʻolālā a iʻole ka hana kino e wehewehe ana i ka kumu o ka nuiʻana o nā wāhine i hiamoe.
Inā paha eʻai nui nā wāhine i ka emi o ka hiamoe?
ʻAʻohe pane. ʻO kaʻoiaʻiʻo, heʻoiaʻiʻo kaʻaoʻao.
"Ua hōʻike mua nā haʻawina mua ma hope iho o kekahi mau lā o ka hoʻomahaʻana i ka moe,ʻo nā hormones e mālama ana i ka makemake ka mea e ola ai nā kānaka, no laila, manaʻo mākou eʻoi aku kaʻaiʻana o nā wāhine moe," wahi a Patel. "Akā,ʻo ka mea maoli, uaʻaiʻuʻuku lākou.ʻO ia ka manaʻoʻaʻole makemake kaʻai a me kaʻaiʻole i ka waiwai waiwai i nā wāhine e hiamoeʻuʻuku."
Ka hoʻomaopopoʻana i nā kumu
ʻAʻole i hōʻikeʻia e nā mea noiʻi i nāʻano kūikawā e hāpai i ka waiwai waiwai i nā wāhine i emiʻole ka hiamoe.
"ʻAʻohe o mākou pane mai kēia haʻawina e pili ana i ke kumu no ka hoʻemiʻiaʻana o ka moe i ka waiwai kaumaha, akā, aia kekahi mau mea e pono ai ke aʻo houʻia," i'ōlelo aiʻo Patel. "E hiki paha i ka liʻiliʻi liʻiliʻi ke hoʻololi i ka loli o ka heluna mīkini maʻamau o kekahi kanaka (ʻo ka helu o nā calories āu e hoʻomaha ai i ka wā e hoʻomaha ai).ʻO kekahi mea'ē aʻe i nā kaʻula o nā mea iʻike muaʻia, ua kapaʻiaʻo thermogenesis (non involvement). Malia paha ināʻaʻoleʻoe e moe iki, hiki iāʻoe ke neʻe iki aʻoi aku, a no laila e puhi i nā calo. "
ʻO kekahi kumu nui e noʻonoʻo ai ka hopena o ka hiamoe ma nā kūlana cortisol.
Hikiʻole ka hiamoe ke hiki i ka hoʻokuʻuʻana o ka cortisol hou - ka hormone pilikia - a hiki ke hoʻoulu i ka pōloli.
Wahi a ka National Sleep Foundation,ʻo ka wahine maʻamau ka loaʻa wale iʻeono a me ka hola hola o ka moe i ka pō. Hiki i ka hoʻomaha iki o ka hiamoe ke loaʻa i nā hopena likeʻole e pili ana i ka hopena a me ke olakino.
Ka hiamoe maikaʻiʻole:
- e pale i ka hiki o ke kino e hoʻopau i nā'eneʻa a me ke kumu o ke koko kiʻekiʻe o ka glucose, e hiki ai i nā kiʻekiʻe o ka insulin a me ka mālamaʻana i nā momona.
- hoʻouka i lalo i nā leptin, e hoʻonā ai i ke kino eʻimi i nā huaʻalea.
- Hoʻoemiʻia ka nui o ka hormone ulu - he meaola e kōkua ai i ka hoʻoponoponoʻana i ka nui o ke kino a me ka momona o ke kino.
- hiki iā ia ke alakaʻi i ke kūpaʻa o ka insulin a hāpai i ka nui o ka hopena o ka maʻi diabetes
- hiki iā ia ke hoʻonui i ke koko
- hiki ke hoʻonui i ka pilikia o ka maʻi maʻi
ʻOiai i nā'ōpiopio, nā kānaka olakino, kahiʻaʻohe moe iʻekolu aʻehā hola i ka pō i loko o ka pule o ka hebedoma he pākolu pākolu ka kino.
ʻO kēia wale no ka pilikia o ka momoe moe e pilikia me ka hiki ke hana i nā'ōpalu'ūpona, mālama i ka pilikia, a mālama i ka pale pono o nā hormones. Ma ka hoʻokahi wale nō moe-hoʻomahaʻia ka hebedoma, ua nui ka poho nui o nā mea noiʻi i ka hanaʻana i ka glucose a me ka piʻiʻana o ka insulin. He kiʻekiʻe nāʻano insulin,ʻo ka meaʻoiaʻiʻo, ua manaʻoʻia nā kānaka i loko o ka moku diabetic.
Loss Mea Hana Point
Inā makemakeʻoe eʻona i ka kaumaha, ponoʻoe e hōʻoia e loaʻa ana ka loaʻa o ka moe i ka hoʻohuiʻana i ka hahaiʻana i ka polokalamu maikaʻi a me ka hoʻolālā . No ka hapanui o mākou,ʻo ia hoʻi, makemakeʻoe i 7 hola aʻoi aku paha i ka pō.
> Kālā:
> Ka MeaʻAmelika Hui Pūʻali, Ka Hui Pūʻali Nui, Hoʻokuʻu Hou, San Diego, Mei 19-24, 2006.
> Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB. ʻO ka hui ma waena o ka moe a me ka waiwai kaumaha i nā wāhine. ʻO'Am Epidemiol. 2006 Nov 15; 164 (10): 947-54. ʻO John, Mary. ʻO ka Thyroid Diet: Manage Your Metabolism for Ending Weight Loss, HarperCollins. 2004.
> Spiegel K, Leproult R, Van Cauter E. "Ka hopena o ka hōʻailona moe ma ka hana maʻamau a me ka endocrine." Lancet. 1999; 354: 1435-1439.