Kodi mukudziwa za wotchi yodabwitsa iyi yomwe ili mkati mwa thupi lanu (Circadian Rhythm)? Tiyeni tikambirane za iyo!

Mwina mwamvapo kuti tonsefe tili ndi wotchi yachilengedwe yodabwitsa mkati mwa matupi athu. Ichi ndi chomwe timachitcha m'mawu azachipatala kuti circadian rhythm . Mwachidule, ichi ndi chomwe chimauza matupi athu nthawi yogona ndi nthawi yodzuka. Chili ngati kachipangizo kakang'ono mkati mwa matupi athu, komwe kamatsogolera njira zathu zamoyo maola 24 patsiku. Kodi sizodabwitsa?

Ndiye ichi ndi chiyani (Circadian Rhythm)? Kunena zoona...

Timatcha izi kuti wotchi yamkati mwa thupi . Imagwira ntchito maola 24 okha. Siimawongolera nthawi yogona ndi kudzuka kokha, komanso ntchito yathu ya mahomoni, kugaya chakudya, ndi kutentha kwa thupi. Tangoganizani, mukagona, mukakhala ndi njala, mukamamva kutopa, zonsezi zimakhudzidwa ndi wotchi yamkati iyi.

Izi (Circadian Rhythm) ndi chinthu chomwe thupi lathu limachisintha mwachibadwa, ndipo chimatsogoleredwa makamaka ndi ubongo wathu. Komabe, zinthu zakunja, makamaka kuwala , zimatha kusintha kamvekedwe kameneka. Mwachitsanzo, maso anu akakumana ndi kuwala, maselo muubongo wathu amatumiza uthenga woti asiye kupanga melatonin (iyi ndi homoni yomwe imatithandiza kugona). Izi zikutanthauza kuti zimathandiza kuti tikhale maso pamene kuli kuwala, komanso kutithandiza kugona pamene kuli mdima.

Kodi izi (Circadian Rhythm) zimagwira ntchito bwanji?

Mawu achilatini akuti "Circadian" amatanthauza "kuzungulira tsiku" (pafupifupi - kuzungulira, diem - tsiku). Izi zikutanthauza kuti kamvekedwe kameneka kamathandiza kuti machitidwe osiyanasiyana a thupi lathu agwire ntchito bwino kwambiri kwa maola 24.

Izi (Circadian Rhythm) zimagwirizanitsa machitidwe a thupi lathu ndi amaganizo. Mwachitsanzo, dongosolo lathu la endocrine limayang'anira mahomoni monga cortisol, omwe amafunikira kuti atenthe mphamvu. Mofananamo, dongosolo lathu logaya chakudya limapanga mapuloteni ofanana ndi nthawi yomwe timadya.

Kayendedwe kathu ka circadian kamagwirizana ndi wotchi yamkati muubongo. Wotchi yamkati iyi ili mu gulu laling'ono la maselo lotchedwa suprachiasmatic nucleus (SCN) . SCN ili mu hypothalamus ya ubongo wathu. Tsiku lonse, SCN imatumiza zizindikiro kuti ziwongolere zochita za thupi lathu kudzera mu majini a wotchi.

`(SCN)` iyi imakhudzidwa kwambiri ndi kuwala. Kuwala kumakhudza zizindikiro zomwe `(SCN)` imagwiritsa ntchito pogwirizanitsa thupi lathu (Circadian Rhythms). Ndicho chifukwa chake izi (Circadian Rhythms) zimagwirizanitsidwa kwambiri ndi usana ndi usiku.

Kodi izi zili bwanji (Circadian Rhythm) m'magulu osiyanasiyana azaka?

Tiyeni tiwone momwe izi zimakhudzira aliyense, kuyambira makanda aang'ono mpaka akuluakulu.

Makanda obadwa kumene, ana aang'ono ndi ana

Makanda obadwa kumene nthawi zambiri samakhala ndi kayendedwe kabwino ka thupi kwa miyezi ingapo.Ndicho chifukwa chake tulo tawo timakhala tosasinthasintha masiku oyambirira, milungu, ndi miyezi. Kayendedwe kameneka kamayamba kukula pang'onopang'ono pamene thupi la mwana likusintha ndikuzolowera malo atsopano.

Makanda nthawi zambiri amayamba kupanga melatonin ali ndi miyezi itatu. Homoni ya cortisol imayamba pakati pa miyezi iwiri ndi isanu ndi inayi. Makanda ndi ana akayamba kugona nthawi imeneyi, ayenera kukhala ndi nthawi yogona yokhazikika. Nthawi zambiri ayenera kugona maola osachepera 9 mpaka 10 usiku uliwonse.

Ana aang'ono (Achinyamata)

Mwana wanu angavutike kugona ali wamng'ono, ali ndi zaka khumi ndi zitatu kapena khumi ndi zinayi. Izi zikutanthauza kuti kamvekedwe kake ka circadian kamasintha. Mwana amene ankagona pakati pa 8 ndi 9 koloko madzulo ali wamng'ono tsopano akhoza kukhala maso mpaka 10 kapena 11 koloko madzulo osamva tulo. Izi zili choncho chifukwa kuchuluka kwa melatonin m'thupi mwake kumakwera mochedwa. Chifukwa chake, chifukwa amagona mochedwa, ayenera kudzuka mochedwa m'mawa. Ana aang'ono amafunikanso kugona maola 9 mpaka 10 usiku uliwonse. Ichi ndi chinthu chomwe ife monga makolo tiyenera kumvetsetsa ndi kuwathandiza nacho.

Akuluakulu

Ngati akuluakulu amatsatira zizolowezi zabwino, ayenera kukhala ndi kagayidwe kokhazikika ka thupi lawo. Ngati mumagwira ntchito nthawi zonse ndikugona maola 7 mpaka 9 usiku uliwonse, mutha kukhala ndi nthawi yogona komanso nthawi yodzuka nthawi zonse.

Anthu opitirira zaka 60

Anthu azaka zopitilira 60 amatha kuwona kusintha kwa kayendedwe ka thupi lawo akamakalamba. Mutha kudzipeza mukugona msanga ndikudzuka m'mawa kwambiri. Ichi ndi gawo lachibadwa la ukalamba. Sikoyenera kuda nkhawa.

Kodi ndi zinthu ziti zomwe zingakhudze kayendedwe kathu ka circadian?

Tsopano tikudziwa kuti kuwala ndi mdima zimakhudza kwambiri izi. Komabe, pali zinthu zina zambiri zomwe zingakhudze izi:

• Makhalidwe Odyera: Nthawi ndi zinthu zomwe timadya zingakhudze tulo lathu. Kudya chakudya chochuluka usiku kwambiri kungasokoneze tulo lathu.
• Kupsinjika Maganizo: Pamene kupsinjika maganizo kukuwonjezeka, osati tulo tokha, komanso kamvekedwe kake konse kangasokonezeke.
• Kuchita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi ndi kwabwino, koma kuchita masewera olimbitsa thupi kwambiri usiku kungapangitse kuti zikhale zovuta kugona.
• Kutentha: Monga momwe kutentha kwa mlengalenga kumakhalira, kutentha kwa thupi lathu kumakhudzanso tulo.
• Ma shift ausiku kapena ma shift osakhazikika: Ili ndi vuto lalikulu kwa iwo omwe amagwira ntchito ya shift. Wotchi ya thupi imatha kusokonekera kwathunthu.
• Ulendo (makamaka ulendo wakunja): `Jet lag` ndi chitsanzo chabwino cha izi.
• Mankhwala ena: Mankhwala ena angayambitsenso kusintha kwa kagonedwe.
• Matenda a m'maganizo: Mavuto ogona nthawi zambiri amapezeka ndi matenda monga kuvutika maganizo ndi nkhawa.
• Matenda okhudzana ndi mutu kapena ubongo.
• Makhalidwe oipa ogona: Zinthu monga kugwiritsa ntchito foni yanu musanagone komanso kuonera TV mpaka usiku kwambiri.

Matenda Okhudzana ndi Circadian Rhythm

Nthawi zina, kusintha kwa kayendedwe ka thupi lathu la circadian sikwachibadwa, koma kungakhale chizindikiro cha matenda oopsa kwambiri otchedwa circadian rhythm disorder . Pali matenda angapo otere:

• Matenda Ochedwa Kugona: Anthu omwe ali ndi vutoli amatchedwanso "usiku." Izi zikutanthauza kuti amagona ndikudzuka maola awiri kapena kuposerapo kuposa masiku onse.
• Matenda Ogona Kwambiri: Izi ndi zosiyana ndi zomwe zidachitika kale. Anthu amagona maola atatu kapena kuposerapo kuposa masiku onse ndipo amadzuka m'mawa kwambiri. Izi zimachitika kwambiri kwa okalamba, makamaka omwe ali ndi vuto la kuzindikira/dementia.
• Kuchedwa kwa ndege: Matenda omwe amapezeka mukamayenda m'malo atatu kapena kuposerapo nthawi imodzi mu ndege. Zizindikiro zake zingakhale monga kusowa tulo komanso kutopa.
• Matenda Ogona Ogwira Ntchito Mosasinthasintha (SWSD): Matendawa angachitike ngati mugwira ntchito maola osasinthasintha kapena osasinthasintha. Angayambitse kusowa tulo, kuvutika kugona, komanso kugona masana.
• Matenda Osakhazikika a Kugona ndi Kudzuka: Mu mkhalidwe uwu, thupi silingathe kukhazikitsa nthawi yogona ndi kudzuka nthawi zonse.

Chofunika: Ngati muli ndi zizindikiro ngati izi, ndikofunikira kwambiri kuonana ndi dokotala kuti akupatseni upangiri.

Kodi chimachitika ndi chiyani ngati kamvekedwe kathu ka circadian kasokonekera?

Kusunga kamvekedwe ka thupi lathu la circadian ndikofunikira kwambiri pa thanzi lathu. Ngati kamvekedwe ka thupi kasokonekera ndipo sitingathe kugona mokwanira, kungayambitse mavuto ambiri azaumoyo kwa nthawi yochepa komanso kwa nthawi yayitali.

Mavuto omwe angakhalepo pakapita nthawi:

• Kuchedwa kuchira kwa bala.
• Kusintha kwa mahomoni.
• Mavuto a m'mimba.
• Kusinthasintha kwa kutentha kwa thupi.
• Kusowa mphamvu.
• Kutaya kukumbukira.

Mavuto azaumoyo a nthawi yayitali angakhudze machitidwe osiyanasiyana m'thupi lathu:

• Matenda a mtima: Chiwopsezo cha matenda a mtima chikhoza kuwonjezeka.
• Kagayidwe kachakudya: Zingayambitse matenda monga matenda a shuga ndi kunenepa kwambiri.
• Matenda a m'mimba: Mavuto monga kutupa m'mimba ndi gastritis.
• Dongosolo la Endocrine: Kusalingana kwa mahomoni.
• Matenda a mitsempha: Matenda amisala, kulephera kukumbukira.

Kodi ndingasinthe bwanji (Circadian Rhythm) yanga?

Kuti muyambenso kuyenda bwino kwa thupi lanu, muyenera kuthandiza thupi lanu kutsatira ndondomeko yabwino ya maola 24. Malangizo awa adzakuthandizani:

• Yesetsani kutsatira chizolowezi cha tsiku ndi tsiku momwe mungathere. Gonani nthawi yomweyo ndikudzuka nthawi yomweyo. Pitirizani kuchita izi momwe mungathere kumapeto kwa sabata.
• Tulukani panja pamene kuwala kuli kowala. Kuyang'ana padzuwa, makamaka m'mawa, kungathandize kuti wotchi yanu isinthe. Izi zimatchedwanso 'light therapy.' Komabe, muyenera kupewa kugona tulo tosatha mukamatero, chifukwa zingapangitse vutoli kukhala loipa kwambiri.
• Chitani masewera olimbitsa thupi tsiku lililonse, koma pewani kuchita masewera olimbitsa thupi mopitirira muyeso usiku kwambiri.
• Pangani malo ogona abwino. Matiresi omwe mumagona ayenera kukhala omasuka. Sungani kutentha kwa chipinda ndi kuwala bwino.
• Pewani kumwa caffeine, nikotini, ndi mowa, makamaka madzulo ndi usiku.
• Chepetsani kugwiritsa ntchito mafoni, mapiritsi, ndi TV musanagone. Kuwala kwabuluu komwe amatulutsa kungasokoneze tulo tanu. M'malo mwake, chitani zinthu monga kuwerenga buku kapena kusinkhasinkha.
• Musagone masana kapena usiku. Kuchita zimenezi kungasokoneze tulo tanu usiku.

Kodi ndiyenera kupita kwa dokotala liti?

Pali zifukwa zambiri zomwe mungafune kulankhula ndi dokotala za momwe thupi lanu limagwirira ntchito. Ngati chimodzi mwa zinthu zotsatirazi chikukukhudzani kwa nthawi yayitali, muyenera kuwona dokotala:

• Ngati mukuvutika kugona mokwanira usiku uliwonse.
• Ngati simugona mosavuta.
• Ngati mumadzuka pafupipafupi usiku.
• Ngati mukuvutika kudzuka m'mawa.
• Ngati mukumva kutopa kwambiri komanso kugona masana.

Kumbukirani, kayendedwe ka thupi lanu ka circadian ndi njira yomwe thupi lanu limagwirira ntchito kuti mukhale ndi wotchi ya maola 24. Zimakuthandizani kuti mukhale ndi nthawi yabwino yogona komanso yodzuka.

Pomaliza, uthenga wopita nawo kunyumba:

Wotchi yodabwitsa yamkati mwa thupi lanu, yotchedwa circadian rhythm, ndi yofunika kwambiri pa thanzi lanu lonse. Mungathandize kuchepetsa rhythm iyi mwa kugona mokwanira komanso kukhala ndi moyo wathanzi komanso wochita masewera olimbitsa thupi.

Nthawi zina kamvekedwe kameneka kangachepe pang'ono. Zimenezo ndi zachilendo. Komabe, ngati nthawi zonse mumakhala ndi vuto logona kapena kumva kutopa kwambiri masana, sikuchedwa kulankhula ndi dokotala za izi. Angakuthandizeni kubwerera m'mbuyo.

Choncho, samalirani wotchi yanu ya thupi. Idzakusamalirani!

` circadian rhythm, tulo, wotchi ya thupi, melatonin, mavuto ogona, thanzi, moyo