Ðe alɔ̃dɔdɔ sesẽna na wò ɣeaɖewoɣi le zã mea? Alo ɖe wòsesẽna na wò be nàfɔ le ŋdi mea? Mía dometɔ aɖewo, abe "Xevi Gbãtɔwo" ene, fɔna ŋdi kanya eye míedzea dɔwɔwɔ gɔme. Gake ame bubuwo, abe "Zã me Akpɔkplɔwo" ene, lɔ̃a ŋudɔwɔwɔ vaseɖe zãtiƒe eye wodɔa alɔ̃ vaseɖe ŋdi. Nukatae esia le dzɔdzɔm? Dzɔdzɔmeŋutinunya ƒe susu si le megbe na nusiawo katãe nye dzɔdzɔme gaƒoɖokui si le míaƒe ŋutilã me. Le atikewɔwɔ me la, míeyɔa esia be
nugbagbewo ƒe ɣeyiɣi ƒe didime . Egbea, míaƒo nu tso esia ŋu bɔbɔe ŋutɔ eye míawɔ xɔlɔ̃wɔwɔtɔe.
Nuka tututue nye biorhythm?
Kpuie ko la, circadian rhythm nye nugbagbewo ƒe dɔwɔwɔ siwo kplɔ wo nɔewo ɖo siwo dzi wò ŋutilã ƒe gaƒoɖokui ememetɔ kpɔa ŋusẽ ɖo. Abe alesi gaƒoɖokui si le gli ŋu le wò aƒea me gblɔa ɣeyiɣia ene la, ŋutilã ƒe gaƒoɖokui sia gblɔa ɣeyiɣi si wòle be nàmlɔ anyi, ɣeyiɣi si nàfɔ, ɣeyiɣi si nàde kame, kple ɣeyiɣi si nàɖi ɖe eme. Ðewohĩ èse nya si nye
circadian rhythm kpɔ . Zi geɖe la, wozãa nya siwo nye circadian rhythm kple circadian rhythm tsɔ ɖɔlia wo nɔewo. Circadian rhythms ye nye circadian rhythm siwo wonya nyuie wu, siwo ƒe tsatsam gaƒoƒo 24 sɔŋ. Esia fia be wokpɔa nuwo abe míaƒe alɔ̃dɔdɔ, ŋutilã ƒe dzoxɔxɔ, kple
lãmetsiŋusẽ ƒe dɔwɔwɔ dzi le gaƒoƒo 24 ƒe tsatsam sia nu.
Aleke ŋutilã ƒe gaƒoɖokui sia wɔa dɔe?
Esia nye nuwɔna wɔnuku aɖe ŋutɔ. Teƒe sue aɖe ŋutɔ le míaƒe ahɔhɔ̃ me, gake ŋusẽ le eŋu ŋutɔ si woyɔna be
Suprachiasmatic Nucleus - SCN . Bu eŋu be enye míaƒe ŋutilã ƒe gaƒoɖokui ƒe gaƒoɖokui vevitɔ. SCN sia le ahɔhɔ̃a ƒe hypothalamus me. Dzesi vevitɔ si naa SCN sia tsoa míaƒe ŋkuwo gbɔ, si fia be
kekeli gbɔe wòtsona . Ne ɣe dze le ŋdi me la, SCN ɖoa dzesi aɖe ɖa be "Ŋkekee, ɣeyiɣia de be woafɔ awɔ dɔ." Emegbe míaƒe ŋutilã va nɔa dɔ wɔm. Ne viviti do le zã me la, SCN gblɔna na míaƒe ahɔhɔ̃ be wòawɔ lãmetsi aɖe si woyɔna be
melatonin , si kpena ɖe mía ŋu míedɔa alɔ̃. Melatonin siae nana míedɔa alɔ̃ le zã me. Menye kekeli ɖeɖeko o, ke boŋ alesi míedea kamee, nusi míeɖuna kple nusi míenona, kple atike aɖewo siwo míenona hã ate ŋu akpɔ ŋusẽ ɖe ŋutilã ƒe gaƒoɖokui sia dzi.
Bu eŋu kpɔ, le dodokpɔ siwo dzɔdzɔmeŋutinunyalawo wɔ me la, wotsɔ amewo de xɔ siwo me ɣe ƒe keklẽ aɖeke menɔ o eye mɔ aɖeke meli si dzi woato anya ɣeyiɣia o la me. Nukutɔe la, le nɔnɔme sia tɔgbe me gɔ̃ hã la, gaƒoɖokui ememetɔ sia si le míaƒe ŋutilã me lé gaƒoƒo 24 ƒe tsatsam la me ɖe asi tɔtrɔ boo aɖeke manɔmee ŋkeke geɖe. Aleae ŋusẽ le eŋu.
Biorhythms ƒomevi geɖe
Menye gaƒoƒo 24 ƒe ɣeyiɣi ƒe didime koe míaƒe ŋutilã le o. Nu gbagbewo ƒe ɣeyiɣi ƒe didime ƒomevi vovovowo li, eye woda wo ɖe hatsotsowo me le ɣeyiɣi nu.
| Hadzidzi ƒe Ŋkɔ | Ɣeyiɣi didime | Numeɖeɖe bɔbɔe aɖe |
|---|
| Ŋkeke ƒe nya | Ŋkeke/zã ƒe tsatsam | Dɔwɔna siwo wotu ɖe kekeli kple viviti dzi. |
| Circadian ƒe nuwɔna | Anɔ abe gaƒoƒo 24 ene | Ɣeyiɣi ƒe didime vevitɔ si kpɔa míaƒe alɔ̃dɔdɔ kple ŋudzɔnɔnɔ dzi. |
| Ultradian ƒe nuwɔna | Mede gaƒoƒo 24 o | Le kpɔɖeŋu me, esia lɔ alɔ̃dɔdɔ ƒe akpa vovovo siwo dzɔna le míaƒe alɔ̃dɔdɔ me ɖe eme. |
| Infradiatɔwo ƒe dɔwɔwɔ | Anɔ abe ɣleti ɖeka ene | Kpɔɖeŋu nyui aɖee nye nyɔnuwo ƒe dzinukpɔkpɔ ɣleti sia ɣleti. |
| Ƒe sia ƒe ƒe ɣeyiɣi si me wowɔa dɔ le | Anɔ abe ƒe ɖeka ene | Ƒe sia ƒe ƒe tsatsam, abe vuvɔŋɔli ƒe alɔ̃dɔdɔ le lã aɖewo me ene. |
Aleke ɣeyiɣi ƒe didime siawo kpɔa ŋusẽ ɖe míaƒe lãmesẽ dzii?
Ɣeyiɣi ƒe didime si míedea dzesii wu eye wòle vevie wue nye alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe tsatsam. Gake nugbagbewo ƒe ɣeyiɣi ƒe didime siawo kpɔa ŋusẽ ɖe nu vevi bubu geɖe siwo le míaƒe ŋutilã me dzi.
- Metabolism : Alesi míeɖua nuɖuɖu siwo míeɖuna eye míewɔa ŋusẽe.
- Dzi ƒe tsotso kpleƲu ƒe sisi.
- Ŋutilã ƒe dzoxɔxɔ : Míaƒe ŋutilã ƒe dzoxɔxɔ toa vovo vie le ŋkekea ƒe ɣeyiɣi vovovowo me.
- Lãmetsiŋusẽ ƒe agbɔsɔsɔ: Lãmetsiŋusẽwo abe tsitsi ƒe lãmetsi kple cortisol si do ƒome kple nuteɖeamedzi ene wɔwɔ.
- Sukli kple ʋumemi ƒe agbɔsɔsɔ le ʋu me dzi ɖuɖu .
- Susu ƒe lãmesẽ: Ne wogblẽ ɣeyiɣi ƒe didime siawo me la, afɔku si le nɔnɔmewo abe blanuiléle kple susu ƒe dɔmawɔmawɔ nyuie ene xɔxɔ ate ŋu adzi ɖe edzi.
- Dɔlélenutsiŋutete: Ŋutete si le esi be wòatsi tre ɖe dɔléle ŋu.
Nukae adzɔ ne gaƒoɖokui sia bu ɣeyiɣi?
Tɔtrɔ siwo vaa míaƒe agbenɔnɔ, tsitsi, kple míaƒe dɔa ƒe nɔnɔme me ate ŋu agblẽ dzɔdzɔme ƒe ɣeyiɣi sia me, si ate ŋu ahe lãmesẽkuxi vovovowo vɛ.
| Ɣeyiɣi ƒe didime ƒe kuxi | Nukae esia fia? |
|---|
| Jet Lag ƒe Dɔléle | Ne èɖo yameʋu yi dukɔ didi aɖe me la, ɣeyiɣi ƒe vovototoa tsɔa wò ŋutilã ƒe gaƒoɖokui ƒua gbe, si hea dzesiwo abe alɔ̃madɔmadɔ, ɖeɖiteameŋu, kple nuɖuɖu ƒe dzodzro ene vɛ. |
| Dɔwɔwɔ ƒe Tɔtrɔ ƒe Dɔléle | Esia bɔ ɖe amesiwo wɔa dɔ le zã me la me wu. Ne ele be nàwɔ dɔ le ɣeyiɣi si me wòle be nàdɔ alɔ̃ le dzɔdzɔme nu la, ate ŋu ana wò ŋutilã ƒe gaƒoɖokui naƒu gbe keŋkeŋ. |
| Alɔ̃dɔdɔ ƒe Akpa si Tsi Megbe (DSP) . | Esia kpɔa ŋusẽ ɖe ‘Zã me Akpɔkplɔwo’ dzi wu. Wodina be yewoamlɔ anyi emegbe le zã me wu ame mamã dedie eye wonɔa ŋu emegbe le ŋdi me. Nɔnɔme sia bɔ ɖe sɔhɛwo me wu. |
| Alɔ̃dɔdɔ-Nyɔnyrɔxɔxɔ ƒe Dɔléle si Mewɔa Eteƒe O | Esia nye nɔnɔme si mebɔ kura o. Alɔ̃dɔdɔ ƒe ɖoɖo aɖeke koŋ meli o. Amewo dɔa alɔ̃ kpuie zi geɖe le ŋkekea me katã. Esia ate ŋu adzɔ le amesiwo ŋu ahɔhɔ̃medɔlélewo abe tagbɔdɔléle ene le la dzi. |
Aleke míewɔna be míaƒe ŋutilã ƒe gaƒoɖokui nade pɛpɛpɛ?
Dzɔgbenyuietɔe la, míate ŋu alé ɣeyiɣi ƒe didime sia me ɖe asi le mɔ si naa lãmesẽ nu to tɔtrɔ suesuesuewo wɔwɔ le míaƒe agbenɔnɔ me. Aɖaŋuɖoɖo bɔbɔe aɖewo siwo nàte ŋu azã atsɔ awɔ esiae nye esi:
- Na ŋdi me ɣe ƒe keklẽ aɖe nasu asiwò: Do go le ŋdɔ me aɖabaƒoƒo ʋɛ aɖewo ne ènya fɔ ko. Esiae nye dzesi nyuitɔ kekeake na wò ŋutilã ƒe gaƒoɖokui be "ŋkekea dze egɔme."
- Mlɔ anyi eye nànyɔ le ɣeyiɣi si sɔ me: Dze agbagba nàmlɔ anyi ahafɔ le ɣeyiɣi ɖeka me gbesiagbe alesi nàte ŋui. Mègatrɔ ɖoɖowɔɖi sia fũu akpa o, le kwasiɖanuwuwuwo gɔ̃ hã.
- Kamedede le ŋkeke me: Kamedede le ŋkeke me ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie le zã me. Gake ƒo asa na kamedede sesẽ le esi gogo be nàmlɔ anyi.
- Kpɔ nyuie le caffeine ŋu: Ƒo asa na aha siwo me caffeine le abe kɔfi, tii, kple aha fafɛ aɖewo nono le ŋdɔ ga 12 megbe. Esiawo ate ŋu agblẽ wò alɔ̃dɔdɔ me.
- Ƒo asa na akaɖi blɔ: Dzudzɔ mɔ̃wo abe telefon, tablɛt, kple TV ene zazã gaƒoƒo ɖeka alo eve hafi amlɔ anyi. Kekeli blɔ si dona la xea mɔ na melatonin, si nye lãmetsi aɖe si kpena ɖe ŋuwò nèdɔa alɔ̃ la wɔwɔ.
- Ƒo asa na alɔ̃dɔdɔ didi: Ne èdɔ alɔ̃ le ŋkeke me la, na wòanɔ kpuie (aɖabaƒoƒo 20-30). Alɔ̃dɔdɔ le ŋdɔ me ate ŋu ado kplamatse alɔ̃dɔdɔ le zã me.
Gbedasi si Wotsɔ Yi Aƒeme
- Dzɔdzɔme gaƒoɖokui ememetɔ (biological rhythm) le wò ŋutilã si. Esia le vevie na wò alɔ̃dɔdɔ, ŋusẽ ƒe agbɔsɔsɔ, kple lãmesẽ bliboa.
- Nu vevitɔ si kpɔa gaƒoɖokui sia dzi enye kekeli, vevietɔ ŋdi me ɣe ƒe keklẽ.
- Mɔ nyuitɔ si dzi nàto alé ɣeyiɣi sia me ɖe asi enye be nàmlɔ anyi ahafɔ le ɣeyiɣi ɖeka me gbesiagbe.
- Wò agbenɔnɔ (trɔtrɔ dɔ, jet lag) ate ŋu agblẽ ɣeyiɣi ƒe didime sia me, si ate ŋu ahe lãmesẽkuxi siwo anɔ anyi ɣeyiɣi didi vɛ.
- Ne alɔ̃dɔdɔ ƒe kuxi siwo nɔa anyi ɖaa, abe alɔ̃madɔmadɔ le zã me alo alɔ̃dɔdɔ fũu akpa le ŋkeke me ene le ŋuwò la, mègabue be ɖeɖiteameŋu si sɔ ko o. Kpɔ wò GP be nàdzro esia me. Ate ŋu anye alɔ̃madɔmadɔ si hiã be woawɔ atike nɛ.
nugbagbewo ƒe ɣeyiɣi ƒe didime, ɣeyiɣi ƒe didime, ŋutilã ƒe gaƒoɖokui, alɔ̃dɔdɔ, alɔ̃dɔdɔ, nugbagbe ƒe ɣeyiɣi ƒe didime, ɣeyiɣi ƒe didime, alɔ̃dɔdɔ ƒe tsatsam, alɔ̃madɔmadɔ, dɔtrɔɣi
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