Umqeqeshi-qeqeshi kunye nonyango lwengqondo uNatalia Stylson wasixelela ngesizathu sokuba umsebenzi wobusuku alusindiso kwaye sisithuba somntu kwiBhunga laseSoviet, kodwa sivuthuza emzimbeni.
Buyintoni ubusuku bethu? Utshintsho ebusuku lunokuthelekiswa neeyure eziyi-8 zeJet-Lag. Oko kukuthi, ukusebenza ngobusuku obunye-kufana nokubhabha ngenqwelomoya ngenqwelomoya.Khawufane ucinge indlela ezinzima iimeko ezinzima. Inani leentlobo zethu zemfuza (kwaye zizezelwe) zinoxanduva lweenkqubo ezahlukeneyo zemvano-siphelo. Umzekelo, iinkqubo ezahlula-hlulwa kweseli, ukulala-ukulala, ukugaya, i-syntheshes, ukhetho lwe-hormone, njalo njalo. Emva kokuba siye kwimodi yasebusuku (okanye fika endaweni), umsebenzi wama-97% ole ntlobo yemfuza ubambi kakhulu. Oku kusilela kuzo zonke iinkqubo kuyadingeka ngumzimba ukuze kwakhiwe ngendlela entsha, kodwa ukuqalisa okunjalo kunzima kakhulu. Zonke iinkqubo zembonakalo zinciphise kakhulu. Kungekudala emva kokubaleka, umntu uhlala ebuya kurhulumente oqhelekileyo, kwaye yonke into iyaqhubeka kubusuku kwaye iyaqhubeka. Ngokwemvelo, ichaphazela impilo.
Ukusebenza kwi-Shift yasebusuku yonyusa umngcipheko wokutyeba, uhlobo lwe-Diebetes ezi-2, isifo sentliziyo seSchemic, kunye nomhlaza webele.
Unobangela woMhlaza webele
Ngexesha lokuphazamiseka kokulala, inqanaba le-melatonin - i-hormone enoxanduva lokulala incitshisiwe rhoqo. Le nto ikwanempembelelo ye-antitmor (khusela umhlaza). Kukho ii-hypotheses ezi-3 ezichaza isenzo seMelatonin:
- Ukunciphisa i-melatonin yonyusa ukugxininiswa kweehomoni zesini ezibhinqileyo egazini. Kukho ukhuthazo oluqhubekayo lweeseli zesibeleko kwicandelo, elinokubangela ukubeleka ngokubuyela.
- I-melatonin ngokwayo inepropathi ethintela ukukhula komhlaza. Ibhloka indlela ye-biochemicals emzimbeni, esetyenziselwa ukwahlula-hlulwa okungalawulekiyo.
- Ukukhutshwa kwe-melatonin kunxulumene ngokusondeleyo nokukhutshwa kweprotein ye-P53, umkhuseli ophambili wento yethu evela kumasumu. I-Melatonin encinci ingaphantsi kwe-P53, amathuba amaninzi okuhlala sihleli kwaye aphindaphindani.
Izizathu zohlobo lwesifo seswekile 2
Abasetyhini abasebenza ebusuku batshintsha i-10-19 iminyaka ngokulandelelana kwandisa umngcipheko wesifo seswekile ngama-40%. Kwaye abo baxakekileyo emsebenzini kangangeminyaka engaphezu kwama-20 - ngama-60%. Isizathu esinokubangela ukwaphulwa kwe-insulin kunye nokuthintela impembelelo kwi-tishu yomzimba. Iiseli ezilambele kukunqongophala kwamandla ziyayeka ngokwaneleyo ukuze ziphendule kwaye zithathe i-glucose egazini. Oku kungenxa yokwaphula umthetho wokubaluleka kwehomoni enoxanduva lokutya. I-Hormone Grethin, apho inkanuko iphucula khona, ivela egazini ngesixa esikhulu kune-leptin - ukugcwala kweHormone. Ngenxa yoko, ndifuna ukutya ebusuku, kwaye le ayilixesha lemizimba yokutya. Enye i-hypothesis ibonisa ukuba ukwehla komgangatho weglucose (ukugonywa kweseli kwi-insulin) kunxulunyaniswa nokwaphula umthetho we-microfial yomxholo we-gestinal (i-Dysbiosis) ngexesha leJet Lag. Emva kweJET Lag, i-bistine flora ibuyiselwe emva kweeveki ezimbalwa, kodwa kubantu abanobusuku bangenayo.Ewe, basebenza ebusuku kukhokelela ekunqongopheni kweVitamin D, kuba iintaka ezidlulileyo zichitha ixesha elincinci elangeni. Kwaye le yenye into ekuphuhlisweni kokutyeba, kunye nokuthintela ukungazinzi, uxinzelelo kunye nesifo sengqondo esixhalabisayo.
I-Impoaach ebusuku
Mhlawumbi eyona nto ingathandekiyo ukuba iguquko lasebusuku luphucula i-pinomena ye-phenetional dehla. Oko kukuthi, khokelela ekuwohlokeni kwememori kunye nobukrelekrele. Okukhona umntu osebenza kule ndlela, kokukhona utshintsho oluninzi lubizwa. Abasebenzi basebusuku baphambi koonyana baka-to-to-peer ukuba banciphise inkumbulo kunye nobukrelekrele kwiminyaka emi-6.5. Emva kokushiya umsebenzi kwiminyaka eli-10, unokubuyisela ubuchule obulahlekileyo, ke, 5. Kwaye ke, ukuba umqeshwa akachaphazeli ezinye izinto zempilo yengqondo.
Kumanqaku aliqela akhankanya isifundo, okuthiwa ngabasebenzi abasebenza ngenqwelomoya, onamava i-jet-lat-lag-lag, bafumanise ukuncipha kwesabelo esingaphambili. Akumangalisi, kuba indoda ekhanyisiweyo iqalisa ukuphulukana nee-neurons zabo. Emva kokungalali ebusuku, inqanaba leeproteni liyanda, elikhusela iiseli ezinezogoso kwintshabalalo kwaye liyabanceda ukuba babuyiselwe. Kodwa ukuba i-insomnia ibangelwa kukungaphe, emva koko ukubuyiselwa kuncitshiswa. Akukaziwa ukuba ichazwe njani le nkqubo, kodwa iimpuku ziphulukana ne-25% ye-neurons kwi-iurons kwi-COERULEUs (inoxanduva lokuphendula ngokomzimba).
Ukuqukumbela-Umsebenzi wobusuku ngokuqinisekileyo buyingozi kwimpilo. Ukuba akunakwenzeka ukwala, kungcono ukuwuphosa ngaphambi kokuba amava akho aya kuba yiminyaka eli-10.
Amanyathelo okhuselo
Kuthekani ukuba kusafuneka usebenze ebusuku? Olona luvo luphambili lwamanyathelo okhuselo kukugcina, ukuba kunokwenzeka, olunye ulale kwaye uvusa, ukuze ungabhenca umzimba ngoxinzelelo olugqithisileyo. Emva kokungalali ebusuku kufanele kulandele ixesha elidlulileyo leeyure ezingama-6-8.
Ukongeza, iluncedo:
- Sukuqhuba emva kotshintsho ebusuku. Iiyure zokucinga-ekhaya.
- Ukuba kunokwenzeka, thabatha ngexesha lokutshintsha. Oku kunciphisa uxinzelelo ngokubanzi ngokunyanzelwa ngokunyanzelekileyo.
- Ukuba uyasilela, kunyanzelekile ukuba uthathe ikhefu, elaqalisa ukukhululeka ngakumbi.
- Kulumkele ukuhlafuna rhoqo nawaphi na amandongomane, i-chips, ipipi kunye nenje. Ukutya okuncinci kuya kungavumelani ngakumbi inkqubo ehambelana nokugcwala nendlala.
- Musa ukusela utywala.
- Ngokungenisa iziselo ezinazo ikofu, izimvo zeengcali zinengxaki. Abanye bakholelwa ukuba kufuneka basele ukuba balondoloze inqanaba lokuvuka, abanye bayaphikisana emva kwabo bafuna ukulala kuphela. Kodwa ngabantu bonke ngeendlela ezahlukeneyo. Kukho ezo zekofu azikho molo kuneepilisi zokulala.
- Emva kokuba uyekile emsebenzini emva kokutshintsha, kuyacetyiswa ukuba unxibe iiglasi ezimnyama ukuze ungazivusi ngelanga. Phantsi kwempembelelo yayo, inani le-melatonin liyancipha kwaye ukozela kuyancipha. Izindlu ziya kulala kunye neefestile. Musa ukusela iziselo ezine-caffener-ezine-caffener ngaphambi kokulala. Kulumkele utywala, nokuba ukhuphakile.
Unokufunda amanye amanqaku nguNatalia kwisiza sayo: Gutta-coney.com.