Michael Greger, MD
Funso loyamba mu kafukufuku wa tulo ndichifukwa chiyani timagona? Ndiyeno pamabwera funso - ndi maola angati ogona omwe timafunikira? Pambuyo pa maphunziro mazana ambiri, sitikudziwabe mayankho olondola a mafunsowa. Zaka zingapo zapitazo, ndinachita kafukufuku wamkulu wa anthu a 100000 omwe amasonyeza kuti kugona pang'ono komanso kugona kwambiri kumagwirizana ndi kuchuluka kwa imfa, komanso kuti anthu omwe amagona maola asanu ndi awiri usiku amakhala nthawi yaitali. Pambuyo pake, meta-analysis inachitika, yomwe inaphatikizapo anthu oposa milioni, inasonyeza chinthu chomwecho.
Sitikudziwabe, kaya nthawi ya kugona ndi imene imayambitsa kapena ndi chizindikiro cha matenda. Mwina kugona pang’ono kapena kwambiri kumatipangitsa kukhala opanda thanzi, kapena kufa msanga chifukwa chakuti tili opanda thanzi ndipo zimenezi zimatipangitsa kugona mocheperapo.
Ntchito yofananayo tsopano yasindikizidwa pa zotsatira za kugona pa ntchito yachidziwitso. Pambuyo poganizira mndandanda wautali wazinthu, zinapezeka kuti amuna ndi akazi omwe ali ndi zaka za m'ma 50 ndi 60 omwe amagona maola asanu ndi awiri kapena asanu ndi atatu amakhala ndi kukumbukira kwakanthawi kochepa poyerekeza ndi omwe amagona kwambiri kapena mocheperapo. Zomwezo zimachitika ndi chitetezo chamthupi, pamene nthawi yogona nthawi zonse imachepetsedwa kapena kutalika, chiopsezo chokhala ndi chibayo chimawonjezeka.
Ndikosavuta kupewa kugona kwambiri - ingoikani alamu. Koma bwanji ngati tikuvutika kugona mokwanira? Nanga bwanji ngati tili m’gulu la anthu atatu achikulire amene ali ndi zizindikiro za kusowa tulo? Pali mapiritsi ogona, monga Valium, tikhoza kuwamwa, koma ali ndi zotsatirapo zingapo. Njira zopanda mankhwala, monga chidziwitso cha khalidwe lachidziwitso, nthawi zambiri zimatenga nthawi ndipo sizigwira ntchito nthawi zonse. Koma zingakhale bwino kukhala ndi mankhwala achirengedwe omwe angathandize kuti munthu ayambe kugona bwino komanso amathandizira kugona bwino, kuthetsa zizindikiro nthawi yomweyo komanso kosatha.
Kiwi ndi mankhwala abwino kwambiri a kusowa tulo. Ochita nawo phunzirolo anapatsidwa ma kiwi awiri pa ola limodzi asanagone usiku uliwonse kwa milungu inayi. Chifukwa kiwi? Anthu omwe ali ndi vuto la kugona amakhala ndi kupsinjika kwakukulu kwa okosijeni, ndiye mwina zakudya zokhala ndi antioxidant zingathandize? Koma zipatso zonse ndi masamba ali ndi antioxidants. Kiwi ali ndi serotonin yochuluka kuwirikiza kawiri kuposa tomato, koma sangathe kudutsa chotchinga cha magazi ndi ubongo. Kiwi ili ndi kupatsidwa folic acid, kupereŵera kwake komwe kungayambitse kusowa tulo, koma muzakudya zina za zomera muli folic acid yambiri.
Asayansi adapeza zotsatira zochititsa chidwi kwambiri: adasintha kwambiri njira yogona, nthawi komanso kugona, kuyeza mozama komanso zolinga. Ophunzirawo anayamba kugona pafupifupi maola asanu ndi limodzi usiku mpaka asanu ndi awiri, pongodya ma kiwi ochepa.