Jaqsy uiqy – salaýatty ómir saltynyń ajyramas bóligi. Alaida búgingi qarbalas zamanda adamdardyń kóbi uiqysyzdyqqa jii shaǵymdanady. Durys uiyqtamaý adamnyń fizikalyq jáne psihikalyq saýlyǵyna tikelei áser etedi, dep habarlaidy Dalanews.kz
Uiqy – aǵzanyń tolyqqandy demalyp, qalpyna keletin ýaqyty. Ǵalymdar uiqynyń eki negizgi fazasy bar ekenin aitady:
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tereń uiqy (baiaý faza) – aǵzanyń fiziologiialyq qalpyna kelýin qamtamasyz etedi;
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jyldam uiqy (REM-faza) – este saqtaý men aqparatty bekitýge yqpal etedi.
Eger bul kezeńderdiń biri úzilip nemese qysqaryp qalsa, aǵzadaǵy biologiialyq tepe-teńdik buzylady.
Uiqy jetispeýshiliginiń saldarlary
Qandaǵy qant deńgeii artady jáne semizdikke ákeledi
Tereń uiqy kezinde júrek soǵysy baiaýlaidy, qan qysymy tómendeidi, júike júiesi tynyshtalady. Al uiqy jetispese, kerisinshe, stress gormony – kortizoldyń deńgeii joǵarylaidy. Bul qandaǵy qant mólsherin arttyryp, qant diabeti men semizdikke ákelýi múmkin.
Uiqy tapshylyǵy tábetti retteitin eki gormon – grelin men leptinniń tepe-teńdigin buzady. Sonyń saldarynan adam jii ashyǵady jáne artyq tamaqtanady. Ǵalymdar eresekterde uiqy uzaqtyǵy bir saǵatqa qysqarǵan saiyn semizdik qaýpi shamamen 9%-ǵa artatynyn anyqtaǵan.
Psihikalyq saýlyqqa jaǵymsyz áser etedi
Uiqy kezinde midaǵy energiia qory – glikogen qalpyna keledi. Onyń jetispeýshiligi migren, este saqtaý qabiletiniń tómendeýi jáne kúizeliske beiimdilik týǵyzady.
Uiqysyzdyq midyń mańyzdy aimaqtaryna keri áser etedi. Bul este saqtaý, emotsiiany basqarý jáne zeiin qoiý qabiletterin álsiretedi.
Júrek aýrýlary qaýpin arttyrady
Uiqy jetispeýshiligi joǵary qan qysymy men júrek aýrýlaryna ákelýi múmkin. Keibir zertteýlerge sáikes, uiqy uzaqtyǵy qysqarǵan saiyn gipertoniia qaýpi 30–40%-ǵa artady. Sonymen qatar antioksidanttardyń azaiýy men tamyrlardyń qabynýy júrekke qosymsha salmaq túsiredi.
Immýnitet álsireidi
Uiqy – immýndyq júieniń turaqtylyǵyn saqtaityn mańyzdy faktor. Uiqysyzdyq aǵzanyń infektsiialarǵa qarsy kúresý qabiletin tómendetedi. Mysaly, túngi aýysymda jumys isteitin adamdar men jetkilikti uiyqtamaityndar virýstyq aýrýlarǵa, sonyń ishinde tumaý men koronavirýsqa beiim keledi.
Uiqy sapasyn jaqsartý úshin ne isteý kerek?
Mamandar uiqy sapasyn jaqsartýǵa kómektesetin mynadai keńesterdi usynady:
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Kún saiyn bir ýaqytta uiyqtap, bir ýaqytta turyńyz.
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Kúni boiy fizikalyq belsendi bolyńyz, biraq jattyǵýdy uiyqtar aldynda jasamańyz.
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Uiyqtaityn bólme qarańǵy ári tynysh bolýy kerek.
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Túski uiqy 30 minýttan aspaǵany jón.
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Keshke alkogol men nikotin qoldanbańyz.
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Kofeindi tek tańerteń ishińiz.
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Keshki as jeńil bolýy kerek jáne ony uiyqtardan keminde 2 saǵat buryn ishken jón.
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Uiyqtar aldynda gadjetterdi paidalanbańyz. Ekran jaryǵy melatoninniń (uiqy gormonynyń) bólinýin tejeidi.
Sapaly uiqy – adam ómiriniń tabiǵi qajettiligi. Ol aǵzany qalpyna keltirip, mi men júrek saýlyǵyn nyǵaitady, emotsiialyq tepe-teńdikti saqtaidy. Eger uiqy buzylystary uzaqqa sozylsa, óz betińizshe emdelýge tyryspai, maman dárigermen keńesken jón.
