Kurang Tidur Cepat Gemuk

Seronoknya dapat tidur hingga ke tengah hari. Selepas seharian penat bekerja, tiada apa lagi yang terbayang di fikiran selain tidur.

Satu pegangan penulis, biar kurang makan asalkan jangan kurang tidur kerana tidur saja (walaupun cuma lima jam) yang dapat membuatkan penulis rasa lebih fokus dan lebih ‘siuman’ selepas itu.

Seperti penulis, ramai dalam kalangan kita yang mengabaikan kepentingan tidur dek terlalu memberi tumpuan pada tugasan harian sama ada di rumah atau di tempat kerja.

Namun menurut ramai pakar kecergasan, tidur yang cukup sebenarnya bukan hanya baik untuk kestabilan mental, tapi membantu tubuh mengawal diet pemakanan serta mengurangkan risiko pelbagai penyakit.

Berdasarkan catatan kajian oleh Adam Bornstein menerusi laman web www.shape.com, golongan yang tidak mendapat tidur secukupnya terpaksa berusaha keras di gimnasium untuk mencapai sasaran berat badan yang diimpikan, selain kerap mengambil makanan manis.

Tidur nyata dikenal pasti sebagai satu daripada aspek yang membantu menyeimbangkan diet dan rasional dalam pengambilan makanan harian.

Menurut Pusat Kawalan dan Pencegahan Penyakit Amerika Syarikat, lebih 35 peratus penduduknya mengalami masalah kekurangan tidur. Dan apabila dilihat bahawa statistik untuk obesiti turut mencatat peratusan hampir sama, ia bukan satu kebetulan.

Tidak cukup tidur – kurang daripada tujuh jam setiap malam – boleh mengurangkan, malah menjejaskan manfaat berdiet, menurut kajian yang diterbitkan dalam Annals of Internal Medicine.

Dalam kajian itu, mereka yang berdiet diletakkan dalam jadual tidur berbeza. Apabila badan mereka menerima rehat mencukupi, separuh daripada berat badan mereka yang hilang itu datangnya daripada lemak.

Namun apabila mereka mengurangkan tempoh tidur, jumlah lemak yang hilang berkurangan kepada separuh walaupun mereka masih mengamalkan diet yang sama.Lebih buruk apabila mereka cepat lapar, kurang berpuas hati selepas makan dan tidak bertenaga ketika bersenam. Secara keseluruhan, kumpulan kedua kajian mengalami hanya separuh kehilangan berat berbanding kumpulan pertama yang cukup tidur.

Gangguan pada sel lemak

Pola tidur yang tidak konsisten juga dikaitkan dengan perubahan pada sel lemak. Bila kali terakhir anda tidak dapat tidur lena? Apa yang dirasakan ketika bangun tidur?

Penat, keliru dan terpinga-pinga. Jelas pakar, bukan hanya otak dan tubuh kita rasa seperti itu, malah sel lemak juga turut mengalaminya.

Apabila tubuh kekurangan tidur, ia menempuh keadaan yang dikenali sebagai metabolic grogginess iaitu istilah yang digunakan pengkaji di Universiti Chicago ketika pasukan itu menganalisis apa yang berlaku selepas empat hari seseorang itu tidak mendapat tidur yang cukup dalam seminggu.

Hari pertama tidur lewat berlarutan hingga hari berikutnya lalu cuma tinggal satu atau dua hari saja untuk berehat dengan seseorang itu tidak bekerja lalu tidak perlu bangun awal seperti biasa.

Ada yang skeptikal dan menganggap empat malam tidur lewat bukan perkara besar. Ramai yang dapat berfungsi dengan baik keesokannya. Tambahan pula, kopi banyak membantu.

Namun hormon yang mengawal sel lemak itu yang mengalami proses sebaliknya. Dalam masa hanya empat hari kurang tidur, keupayaan badan untuk menggunakan insulin (hormon penyimpanan induk) secara betul akan terganggu. Malah, penyelidik di Universiti Chicago mendapati bahawa sensitiviti insulin merosot hingga 30 peratus.

Apabila tahap insulin kita berfungsi dengan baik, sel lemak akan mengeluarkan asid lemak dan lipid daripada aliran darah lalu mencegah penyimpanan lemak berlebihan.

Apabila diri mula bertahan dengan tahap insulin itu, lemak (lipid) mengalir dalam darah dan mengepam keluar lebih banyak insulin. Akhirnya insulin yang berlebihan ini menyimpan lemak di tempat yang tidak sepatutnya seperti tisu pada bahagian hati kita.

Ini caranya bagaimana tubuh makin gemuk dan berisiko mengalami penyakit seperti kencing manis.

Tiga langkah mudah untuk mendapatkan tidur yang cukup antara tujuh hingga lapan jam sehari.

1. Sediakan jadual tidur tetap

Buat jadual dan tetapkan masa untuk tidur. Patuhi jadual itu dan tidur mengikut masa sama setiap hari. Selain itu, bangun pada masa sama setiap hari.

Jika tidak cukup tidur, cuba dapatkan tidur seketika kurang 30 minit pada waktu siang jika berpeluang melakukannya.

2. Cuba lawan rasa mengantuk

Jika diri asyik menguap pada jam lapan malam, cuba lakukan perkara berbentuk fizikal seperti mengemas bilik, mencuci pinggan dan seumpamanya. Elakkan diri daripada terus duduk di sofa dan menonton televisyen kerana ia hanya membuatkan tubuh rasa lebih penat.

Jika dilayan rasa mengantuk itu, kita lebih mudah bangun pada tengah malam dan akhirnya sukar untuk kembali tidur lena.

3. Tutup lampu

Elakkan suasana bising dan terang sebelum tidur. Untuk mendapatkan tidur berkualiti, bilik tidur yang tidak terlalu terang, senyap dan selesa dapat membantu diri tidur awal tanpa gangguan.

Membaca buku atau majalah sebelum tidur juga dipercayai dapat membantu mempercepatkan proses melelapkan mata.

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