Kodi nthawi zina mumavutika kugona usiku? Kapena mumavutika kudzuka m'mawa? Ena a ife, monga "Mbalame Zoyambirira", timadzuka m'mawa kwambiri ndikuyamba kugwira ntchito. Koma ena, monga "Nsomba za Usiku", amakonda kukhala maso mochedwa ndikugona mpaka m'mawa. Nchifukwa chiyani izi zikuchitika? Chifukwa cha sayansi chomwe chili kumbuyo kwa zonsezi ndi wotchi yachilengedwe mkati mwa thupi lathu. Mu zamankhwala, timatcha izi
kuti mayendedwe achilengedwe . Lero, tikambirana izi mosavuta komanso mwaubwenzi.
Kodi biorhythm ndi chiyani kwenikweni?
Mwachidule, kayimbidwe ka thupi (circadian rhythms) ndi mndandanda wa njira zamoyo zomwe zimayendetsedwa ndi wotchi yamkati mwa thupi lanu. Monga momwe wotchi yomwe ili pakhoma m'nyumba mwanu imanenera nthawi, wotchi iyi ya thupi imauza thupi lanu nthawi yogona, nthawi yodzuka, nthawi yochita masewera olimbitsa thupi, komanso nthawi yopuma. Mwina mwamvapo mawu akuti
kayimbidwe ka thupi (circadian rhythm ). Nthawi zambiri, mawu akuti kayimbidwe ka thupi (circadian rhythm) ndi kayimbidwe ka thupi (circadian rhythm) amagwiritsidwa ntchito mosinthana. Kayimbidwe ka thupi (circadian rhythms) ndi kayimbidwe kodziwika bwino ka thupi (circadian rhythms), komwe kali ndi nthawi ya maola 24. Izi zikutanthauza kuti zinthu monga kugona kwathu, kutentha kwa thupi, ndi ntchito
ya mahomoni zimayendetsedwa malinga ndi nthawi ya maola 24 iyi.
Kodi wotchi iyi ya thupi imagwira ntchito bwanji?
Iyi ndi njira yodabwitsa kwambiri. Pali malo ang'onoang'ono koma amphamvu kwambiri muubongo mwathu otchedwa
Suprachiasmatic Nucleus - SCN . Taganizirani izi ngati wotchi yayikulu ya wotchi yathu ya thupi. SCN iyi ili mu hypothalamus ya ubongo. Chizindikiro chachikulu cha SCN iyi chimachokera m'maso mwathu, kutanthauza,
kuchokera ku kuwala . Dzuwa likatuluka m'mawa, SCN imatumiza chizindikiro choti "Ndi masana, ndi nthawi yoti tidzuke ndikugwira ntchito." Kenako thupi lathu limayamba kugwira ntchito. Usiku ukada, SCN imauza ubongo wathu kuti upange mahomoni otchedwa
melatonin , omwe amatithandiza kugona. Melatonin iyi ndi yomwe imatipangitsa kugona usiku. Sikuti kuwala kokha, komanso momwe timachitira masewera olimbitsa thupi, zomwe timadya ndi kumwa, ndi mankhwala ena omwe timamwa zimatha kukhudza wotchi iyi ya thupi.
Tangoganizirani, mu zoyeserera zomwe asayansi adachita, anthu adayikidwa m'zipinda zopanda kuwala kwa dzuwa komanso zopanda njira yodziwira nthawi. Chodabwitsa n'chakuti, ngakhale m'malo otere, wotchi iyi yamkati mwa thupi lathu yasunga kuzungulira kwa maola 24 popanda kusintha kwakukulu kwa masiku ambiri. Ndi momwe ilili yamphamvu.
Mitundu yosiyanasiyana ya biorhythms
Thupi lathu silikhala ndi kayimbidwe ka maola 24 okha. Pali mitundu ingapo ya kayimbidwe ka thupi, kamene kamagawidwa malinga ndi nthawi.
| Dzina la Nyimbo | Kutalika | Kufotokozera kosavuta |
|---|
| Tsiku ndi tsiku | Kuzungulira kwa usana/usiku | Zochita zochokera ku kuwala ndi mdima. |
| Circadian | Pafupifupi maola 24 | Kayimbidwe kake kamene kamalamulira tulo ndi kudzuka kwathu. |
| Ultradian | Maola osakwana 24 | Mwachitsanzo, izi zikuphatikizapo magawo osiyanasiyana ogona omwe amachitika nthawi ya tulo. |
| Infradian | Pafupifupi mwezi umodzi | Chitsanzo chabwino ndi nthawi ya msambo ya mwezi uliwonse mwa akazi. |
| Chaka ndi Chaka | Pafupifupi chaka chimodzi | Kuzungulira kwa pachaka, monga kugona nthawi yayitali kwa nyama zina. |
Kodi kalembedwe kameneka kamakhudza bwanji thanzi lathu?
Kayimbidwe kodziwika bwino komanso kofunikira kwambiri komwe timakumana nako ndi kayimbidwe ka kugona ndi kudzuka. Koma kayimbidwe kameneka ka thupi kamalamulira zinthu zina zambiri zofunika m'thupi lathu.
- Kagayidwe kachakudya : Kuthamanga komwe timagaya chakudya chomwe timadya ndikupanga mphamvu.
- Kugunda kwa mtima ndiKuthamanga kwa magazi.
- Kutentha kwa thupi : Kutentha kwa thupi lathu kumasiyana pang'ono nthawi zosiyanasiyana za tsiku.
- Kuchuluka kwa mahomoni: Kupanga mahomoni monga kukula kwa mahomoni ndi cortisol yokhudzana ndi kupsinjika.
- Kulamulira kuchuluka kwa shuga m'magazi ndi cholesterol m'magazi .
- Thanzi la maganizo: Pamene mayendedwe amenewa asokonekera, chiopsezo cha matenda monga kuvutika maganizo ndi matenda a bipolar chikhoza kuwonjezeka.
- Chitetezo chamthupi: Kutha kulimbana ndi matenda.
Kodi chimachitika n’chiyani ngati wotchi iyi yataya nthawi?
Kusintha kwa moyo wathu, ukalamba, ndi mtundu wa ntchito zathu kungasokoneze kachitidwe kachibadwa kameneka, komwe kungayambitse mavuto osiyanasiyana azaumoyo.
| Matenda a rhythm | Kodi izi zikutanthauza chiyani? |
|---|
| Matenda a Jet Lag | Mukayenda pandege kupita kudziko lakutali, kusiyana kwa nthawi kumachotsa nthawi ya thupi lanu, zomwe zimayambitsa zizindikiro monga kusowa tulo, kutopa, komanso kusowa chilakolako. |
| Matenda Ogwira Ntchito Mosasinthasintha | Izi zimachitika kwambiri kwa anthu omwe amagwira ntchito usiku. Kugwira ntchito nthawi yomwe muyenera kugona mwachibadwa kungasokoneze kwambiri nthawi yanu ya thupi. |
| Matenda Ochedwa Kugona (DSP) | Izi zimakhudza kwambiri 'Nkhosa za Usiku'. Zimakonda kugona mochedwa usiku kuposa munthu wamba ndipo zimakhala mochedwa m'mawa. Matendawa amapezeka kwambiri mwa achinyamata. |
| Matenda Osakhazikika a Kugona ndi Kudzuka | Vutoli ndi losowa kwambiri. Palibe njira yeniyeni yogona. Anthu amagona pang'ono kangapo tsiku lonse. Izi zitha kuchitika kwa anthu omwe ali ndi matenda a muubongo monga dementia. |
Kodi timasunga bwanji wotchi yathu kukhala yolondola?
Mwamwayi, tingasunge kamvekedwe ka circadian m'njira yabwino mwa kusintha pang'ono moyo wathu. Nazi malangizo osavuta ochitira izi:
- Pezani kuwala kwa dzuwa m'mawa: Tulukani padzuwa kwa mphindi zochepa mukangodzuka. Ichi ndi chizindikiro chabwino kwambiri cha wotchi yanu kuti "tsiku layamba."
- Gonani ndi kudzuka nthawi yokhazikika: Yesetsani kugona ndi kudzuka nthawi yomweyo tsiku lililonse momwe mungathere. Musasinthe kwambiri chizolowezichi, ngakhale kumapeto kwa sabata.
- Kuchita masewera olimbitsa thupi masana: Kuchita masewera olimbitsa thupi masana kungakuthandizeni kugona bwino usiku. Koma pewani kuchita masewera olimbitsa thupi nthawi yogona isanafike nthawi yogona.
- Samalani ndi caffeine: Pewani kumwa zakumwa zokhala ndi caffeine monga khofi, tiyi, ndi zakumwa zina zoziziritsa kukhosi pambuyo pa 12 koloko masana. Izi zingasokoneze tulo tanu.
- Pewani kuwala kwa buluu: Siyani kugwiritsa ntchito zipangizo monga mafoni, mapiritsi, ndi ma TV ola limodzi kapena awiri musanagone. Kuwala kwa buluu komwe amatulutsa kumalepheretsa kupanga melatonin, mahomoni omwe amakuthandizani kugona.
- Pewani kugona tulo tatitali: Ngati mumagona masana, khalani afupi (mphindi 20-30). Kugona tulo masana kungasokoneze tulo usiku.
Uthenga Wopita Nawo Kunyumba
- Thupi lanu lili ndi wotchi yachilengedwe yamkati (kayendedwe ka thupi). Izi ndizofunikira kwambiri pa tulo tanu, mphamvu zanu, komanso thanzi lanu lonse.
- Chowongolera chachikulu cha wotchi iyi ndi kuwala, makamaka kuwala kwa dzuwa m'mawa.
- Njira yabwino yosungira kamvekedwe kameneka ndi kugona ndi kudzuka nthawi yomweyo tsiku lililonse.
- Moyo wanu (ntchito ya shift, jet lag) ukhoza kusokoneza kagwiridwe kanu ka ntchito, zomwe zingayambitse mavuto azaumoyo kwa nthawi yayitali.
- Ngati muli ndi mavuto ogona nthawi zonse, monga kusowa tulo usiku kapena kugona kwambiri masana, musaganize kuti ndi kutopa kwachibadwa. Pitani kwa dokotala wanu kuti mukambirane izi. Ikhoza kukhala vuto la kugona lomwe likufunika chithandizo.
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