Ðe wò ŋutilã ƒe dzɔdzɔmegaƒoɖokui la megale dɔ wɔm nyuie oa? Mina míasrɔ̃ AZ si nye Circadian Rhythm!

Ðe nèsena le ɖokuiwò me ɣeaɖewoɣi be yemete ŋu dɔa alɔ̃ o ne èmlɔ anyi le zã me, gake ɖeɖi te ŋuwò akpa be nàfɔ le ŋdi me, alɔ̃ dɔm akpa be yeate ŋu awɔ naneke le ŋkekea me oa? Alo ɖe nèsena le ɖokuiwò me be yele kuvia wɔm eye dɔ le wuwòm le ŋkekea ƒe ɣeyiɣi aɖewo mea? Menye wò ɖeka koe o, kuxi siawo le mía dometɔ geɖe ŋu. Ame vevitɔ si le megbe na nusiawo katãe nye ‘gaƒoɖokui’ sue si le míaƒe ŋutilã me, gake ŋusẽ le eŋu ŋutɔ. Le atikewɔwɔ me la, míeyɔa esia be ‘ circadian rhythm’ . Egbea, mina míaƒo nu tso ŋutilã ƒe gaƒoɖokui wɔnuku sia ŋu.

Kpuie ko la, nukae nye ŋutilã ƒe gaƒoɖokui (Circadian Rhythm) sia?

Kpuie ko la, wò circadian rhythm nye alesi wò ŋutilã wɔa dɔ le gaƒoƒo 24 ƒe ŋkekea me. Ne míagblɔe tututu la, esiae nye míaƒe ŋutilã ƒe dzɔdzɔme gaƒoɖokui si le ememe. Gaƒoɖokui siae gblɔna na míaƒe ŋutilã be, "Enyo, ɣeyiɣia de be míadɔ alɔ̃," eye "Ɣeyiɣia de be míanyɔ."

Tsɔe be haƒohakplɔla sue aɖe le wò ŋutilã me, si kpɔa nusiwo katã yia edzi le míaƒe ŋutilã me gaƒoƒo 24 gbesiagbe, abe alesi haƒoha kplɔla ene. Menye alɔ̃dɔdɔ ɖeɖeko o, ke nu bubu geɖewo, abe míaƒe lãmetsiŋusẽ ƒe dɔwɔwɔ, nuɖuɖumeŋusẽ ƒe dɔwɔwɔ, kple ŋutilã ƒe dzoxɔxɔ ene, katã dzɔna le ɣeyiɣi ƒe didime sia nu.

Gaƒoɖokui sia nɔa míaƒe ŋutilã me le dzɔdzɔme nu, eye míaƒe ahɔhɔ̃e fiaa mɔe. Gake gotagomenuwo abe kekeli ene hã ate ŋu akpɔ ŋusẽ ɖe ɣeyiɣi ƒe didime sia dzi. Le kpɔɖeŋu me, ne kekeli dze wò ŋkuwo dzi la, lãmenugbagbevi siwo le wò ŋkuwo me ɖoa gbedasi ɖe wò ahɔhɔ̃ be, “Enyo, ŋkekee nye esia fifia, eye míate ŋu adzudzɔ alɔ̃dɔdɔ ƒe lãmetsi si nye melatonin .” Aleae míexɔa dzesi be míafɔ le ŋdi me.

Aleke gaƒoɖokui sia wɔa dɔ ŋutɔŋutɔe?

Circadian Rhythm kpɔa egbɔ be míaƒe ŋutilã ƒe dɔwɔwɔwo wɔa dɔ nyuie wu le ɣeyiɣi vovovowo me le gaƒoƒo 24 ƒe ɣeyiɣi aɖe me. Nya "Circadian" tso Latingbe me nya "circa" si gɔmee nye "le ŋkekea me godoo" (circa - ƒo xlã, diem - ŋkeke).

Ɣeyiɣi ƒe didime siae wɔa ɖoɖo ɖe wò ŋutilã ƒe ŋutilã kple susu ƒe ɖoɖowo katã ŋu. Le kpɔɖeŋu me:

• Míaƒe lãmenugbagbeviwo ƒe dɔwɔwɔ kpɔa ŋusẽ ɖe lãmetsiŋusẽwo abe cortisol ene dzi be wòazã ŋusẽ.
• Míaƒe nuɖuɖumeŋusẽ wɔa proteinwo le ɣeyiɣi si míeɖua nu nu.

Circadian rhythm blibo sia do ƒome kple gaƒoɖokui bibi aɖe si le míaƒe ahɔhɔ̃ me. Gaƒoɖokui gã sia le lãmenugbagbeviwo ƒe hatsotso sue aɖe si woyɔna be suprachiasmatic nucleus (SCN) me le ahɔhɔ̃a ƒe hypothalamus me . Le ŋkekea me katã la, domenyiŋusẽfianu siwo le SCN (si nye gaƒoɖokui ƒe domenyiŋusẽfianu ememetɔwo) sia me ɖoa dzesiwo ɖa be woatsɔ akpɔ dɔwɔwɔ bubu siwo katã le ŋutilãa me dzi.

Nu vevitɔe nye be SCN ƒe akpa sia sea kekeli gɔme ŋutɔ. Kekeli ye nye nu vevitɔ si kpɔa dzesi siwo SCN ɖona ɖe gaƒoɖokui bubu siwo le ŋutilãa me dzi. Esia tae míaƒe (Circadian Rhythm) do ƒome kplikplikpli kple zã kple keli ƒe tsatsam ɖo.

Ðe ɣeyiɣi ƒe didime sia trɔna ne ame tsia?

Ẽ, dzɔdzɔme ƒe ɣeyiɣi sia trɔna vavã ne míele tsitsim. Na míakpɔ alesi wòawɔe ɖa.

Aleke vidzĩ sueawo le?

Zi geɖe la, vidzĩ si wodzi yeyee mekpɔa esia (Circadian Rhythm) o vaseɖe esime woxɔ ɣleti ʋɛ aɖewo. Esia tae woƒe alɔ̃dɔdɔ menɔa ɖoɖo nu o eye womewɔa nu edziedzi le ŋkeke gbãtɔwo, kwasiɖawo, kple ɣleti gbãtɔwo me o ɖo. Ne vidzĩa ƒe ŋutilã le tɔtrɔm eye wole tɔtrɔm ɖe woƒe nɔnɔme yeyea ŋu ko hafi ɣeyiɣi ƒe didime sia dzea egɔme nɔa tsitsim.

• Zi geɖe la, vidzĩwo dzea melatonin, si nye lãmetsi aɖe si kpena ɖe wo ŋu wodɔa alɔ̃ la wɔwɔ gɔme, ne woxɔ abe ɣleti 3 ene.
• Cortisol lãmetsiŋusẽa dzina ɖe edzi le ɣleti 2 va ɖo 9 dome.

Ne wonya ɖo ɣeyiɣi ƒe didime sia anyi ko la, zi geɖe la, alɔ̃dɔdɔ ƒe ɖoɖowɔɖi nɔa ɖevi siwo le zɔzɔm kple ɖevi siwo mekpɔ de suku haɖe o si edziedzi. Ele be woadɔ alɔ̃ abe gaƒoƒo 9-10 ene le zã me.

Tɔtrɔ siwo va le ƒewuiviwo me

Ne viwòa le eƒe ƒewuiwo me ɖom la, woƒe ɣeyiɣi ƒe didime ate ŋu atrɔ. Míeyɔa esia be alɔ̃dɔdɔ ƒe akpa aɖe ƒe megbetsitsi . Esia fia be woƒe alɔ̃dɔdɔ ƒe nɔnɔme trɔna. Ðewohĩ ɖevi si mlɔ anyi le zã ga 8 alo 9 me esime wonɔ sue la magate ŋu adɔ alɔ̃ ɣemaɣi o.

Fifia ɖeɖi tea wo ŋu emegbe le zã me. Woƒe melatonin ƒe agbɔsɔsɔ dzea dziyiyi gɔme le 10 alo 11 p.m. Esi wotsia megbe mlɔa anyi ta la, ehiãna be woadɔ alɔ̃ vie le ŋdi me. Mègaŋlɔ be o be ɖevi suewo gɔ̃ hã hiã na alɔ̃dɔdɔ gaƒoƒo 9-10 le zã ɖeka me kokoko.

Ame tsitsiwo ƒe nɔnɔme

Ne ame tsitsiwo zɔ ɖe nɔnɔme nyuiwo dzi la, woate ŋu alé ɣeyiɣi ƒe didime si li ke me ɖe asi. Ne èwɔ ɖe ɖoɖo si nèwɔna edziedzi dzi eye nèdɔa alɔ̃ gaƒoƒo 7-9 le zã me la, wò mlɔƒe kple nyɔnyrɔ̃ɣiwo anɔ ɖeka.

Gake le amesi xɔ wu ƒe 60 gome la, àte ŋu ade dzesii be ɣeyiɣi ƒe didime sia trɔna ne èle tsitsim. Àte ŋu amlɔ anyi kaba vie eye nàfɔ kaba le ŋdi me. Esia nye tsitsi ƒe ɖoɖo si sɔ la ƒe akpa aɖe.

Nukawoe ate ŋu agblẽ míaƒe ŋutilã ƒe gaƒoɖokui me?

Togbɔ be kekeli kple viviti kpɔa ŋusẽ gãtɔ kekeake ɖe míaƒe dzɔdzɔmeɣeyiɣiwo dzi hã la, nu bubu geɖewo ate ŋu akpɔ ŋusẽ ɖe edzi.

• Nuɖuɖu ƒe ɖoɖo: Nuɖuɖu ɣeyiɣi aɖeke manɔmee.
• Nuteɖeamedzi: Nuteɖeamedzi fũ ate ŋu atrɔ lãmetsiŋusẽ ƒe dɔwɔwɔ eye wòakpɔ ŋusẽ ɖe alɔ̃dɔdɔ dzi.
• Kamedede: Ɣeyiɣi si woatsɔ ade kame le ŋkekea me. Vevietɔ kamedede sesẽ le zã me.
• Dzoxɔxɔ: Nuto si me míele kple míaƒe ŋutilã ƒe dzoxɔxɔ.
• Dɔwɔɣiwo: Esia gblẽa nu le amesiwo wɔa dɔ zã bliboa alo esiwo mewɔa dɔ le gaƒoƒo siwo me womewɔa dɔ le o ŋu vevie.
• Mɔzɔzɔ: Vevietɔ ne èle mɔ zɔm tso dukɔ ɖeka me yi bubu me, le ɣeyiɣi vovovowo me.
• Atike aɖewo: Atike aɖewo siwo nènona.
• Susu ƒe lãmesẽ ƒe nɔnɔmewo: Nɔnɔmewo abe blanuiléle ene.
• Atikewɔwɔ ƒe nɔnɔme bubuwo: Vevietɔ ahɔhɔ̃medɔlélewo.
• Alɔ̃dɔdɔ ƒe nɔnɔme gbegblẽwo: Nuwo abe ŋkuléle ɖe wò telefon ŋu vaseɖe zãtiƒe kple mlɔ anyi le ɣeyiɣi ɖeka me o ene.

Circadian Rhythm Dɔlélewo

Ɣeaɖewoɣi la, tɔtrɔ siwo vaa wò ɣeyiɣi ƒe didime ƒe dɔwɔwɔ me ate ŋu anye lãmesẽkuxi si nu sẽ wu ƒe dzesi. Míeyɔa esiawo be Circadian Rhythm Disorders . Mina míase wo gɔme tso kplɔ̃ si le ete la dzi.

Nukae adzɔ ne wogblẽ ɣeyiɣi ƒe didime sia me?

Míaƒe circadian rhythm me léle ɖe asi le vevie ŋutɔ na míaƒe lãmesẽ. Ne ɣeyiɣi ƒe didime sia me gblẽ eye mèdɔ alɔ̃ si nèhiã o la, ate ŋu ahe lãmesẽkuxi siwo anɔ anyi ɣeyiɣi kpui aɖe kple esiwo anɔ anyi didi vɛ.

Nusiwo ate ŋu adzɔ le ɣeyiɣi kpui aɖe me:

• Abi ƒe dɔyɔyɔ si tsi megbe.
• Tɔtrɔ siwo vaa lãmetsiŋusẽwo me.
• Nuɖuɖumeŋusẽ ƒe kuxiwo.
• Tɔtrɔ siwo mesɔ o le ŋutilã ƒe dzoxɔxɔ me.
• Sese le eɖokui me be yegbɔdzɔ eye ŋusẽ mele ye ŋu o.
• Ŋkuɖodzinu ƒe dɔmawɔmawɔ nyuie.

Ne nɔnɔme sia yi edzi la, kuxi siwo anɔ anyi ɣeyiɣi didi ate ŋu ado mo ɖa:

Tɔtɔ le ɣeyiɣi ƒe didime sia me ate ŋu akpɔ ŋusẽ ɖe míaƒe ŋutilã ƒe ɖoɖo vovovowo dzi.

• Dzitodzito - dzidɔ, ʋusɔgbɔdɔ.
• Metabolism - suklidɔ, lolo akpa.
• Dɔgbo ƒe ɖoɖo - nɔnɔmewo abe dɔgbo ƒe dɔléle ene.
• Endocrine system - lãmetsiŋusẽ ƒe masɔmasɔ.
• Lãmetsiŋusẽ - susu me kuxiwo, ŋkuɖoɖonudzi ƒe kuxiwo.

Enyo, eyata aleke nàwɔ aɖɔ gaƒoɖokui sia si tɔtɔ la ɖo?

Be wò circadian rhythm nagaɖo eƒe nɔnɔme nyuitɔ me la, ele be nàkpe ɖe wò ŋutilã ŋu wòawɔ gaƒoƒo 24 ƒe ɖoɖowɔɖi si le lãmesẽ me dzi. Aɖaŋuɖoɖo siawo akpe ɖe ŋuwò:

• Ðo ɖoɖowɔɖi si nàwɔ edziedzi: Dze agbagba nàmlɔ anyi ahafɔ le ɣeyiɣi ɖeka me gbesiagbe. Dze agbagba nàlé esia me ɖe asi alesi nàte ŋui, le kwasiɖanuwuwuwo gɔ̃ hã.
• Do go le gota le ŋdi me: Ɣe ƒe keklẽ ƒe keklẽ le ŋkeke me, vevietɔ le ŋdi me, ɖoa dzesi aɖe ɖe wò ŋutilã si gblɔna be, "Ŋkekee, ɣeyiɣia de be nànɔ ŋudzɔ."
• Kamedede: Ƒo ɖokuiwò ɖe kamedede aɖewo me gbesiagbe. Gake ƒo asa na kamedede fũu akpa le ɣeyiɣi si gogo be nàmlɔ anyi.
• Ðo nɔnɔme si me nàdɔ alɔ̃ nyuie le:Na wò xɔdɔme nado viviti, wòanɔ anyi kpoo, eye wòanɔ dzoxɔxɔ si sɔ me. Zã mattress kple akɔtaɖonu nyui aɖe.
• Ƒo asa na nusiawo le fiẽ me: Ƒo asa na caffeine (kɔfi, tii), nicotine (sigaret), kple aha sesẽ.
• Te ɖa le screenwo ŋu hafi amlɔ anyi: Kekeli blɔ si tso telefonwo, tablɛtwo, kple TVwo gbɔ la blea míaƒe ahɔhɔ̃ wòsusuna be ŋkeke mee wògakpɔtɔ nye. Esia ɖea lãmetsi si nye melatonin si nana wòdɔa alɔ̃ la wɔwɔ dzi kpɔtɔna. Ke boŋ wɔ nane abe agbalẽ xexlẽ alo ŋugbledede ene.
• Ðe alɔ̃dɔdɔ le ŋkeke me dzi kpɔtɔ: Ne èdɔa alɔ̃ le ŋkeke me la, na wòanɔ kpuie (aɖabaƒoƒo 20-30). Mègadɔ alɔ̃ le ŋdɔkutsu dzatsɛ alo zãtiƒe o.

Ɣekaɣie wòle be míaƒo nu kple ɖɔkta tso nya sia ŋu?

Ɣeaɖewoɣi la, ahiã be nàƒo nu kple ɖɔkta tso kuxi aɖe si le wò ɣeyiɣi ƒe didime ƒe ɣeyiɣi ƒe didime ŋu. Ne nusiwo gbɔna dometɔ aɖe gblẽ nu le ŋuwò ɣeyiɣi didi aɖe la, yi ɖɔkta gbɔ enumake.

• Ne esesẽna na wò be nàdɔ alɔ̃ agbɔsɔsɔme si hiã zã sia zã.
• Ne mèdɔ alɔ̃ bɔbɔe o.
• Ne èfɔna zi geɖe le zã titina.
• Ne esesẽna na wò be nàfɔ le ŋdi me, ne wò ŋutilã se le eɖokui me be agbe mele eme o.
• Ne èse le ɖokuiwò me be ɖeɖi te ye ŋu akpa eye alɔ̃ le ye wum le ŋkekea me.

Wò circadian rhythm nye wò ŋutilã ƒe mɔ si dzi nàto ana nànɔ gaƒoƒo 24 ƒe gaƒoɖokui dzi. Ekpena ɖe ŋuwò be alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe tsatsam si le lãmesẽ me nanɔ asiwò. Àte ŋu akpe asi ɖe ɣeyiɣi ƒe didime sia ŋu to agbenɔnɔ si me dzo le, si me lãmesẽ le kple ɖiɖiɖeme si sɔ me. Ne alɔ̃dɔdɔ le sesẽm na wò alo ɖeɖi tea ŋuwò le ŋkekea me la, mègadze agbagba be wò ɖeka yeanɔ te ɖe enu ahayi wò ɖɔkta gbɔ aɖaɖo aɖaŋu na wò o. Ate ŋu akpe ɖe ŋuwò nàgadze mɔ nyuitɔ dzi.