Umqeqeshi wempilo kanye ne-Psychotherapeapist uNatalia Stylson usitshele ukuthi kungani umsebenzi wobusuku ungeyona insindiso kanye nomsebenzi oyipharadesi woMkhandlu waseSoviet waseSoviet, kodwa washaya ngamandla emzimbeni.
Buyini ubusuku bokusithola? Ubusuku obubodwa bungaqhathaniswa ne-8 Ht-lag. Okusho ukuthi, ukusebenza ngobusuku obubodwa - kufana nokundiza ngendiza ngezindawo eziyi-8.Cabanga ukuthi izimo ezinzima ziyizimo ezinzima kanjani. Inani lezakhi zethu (futhi likhuphuke) linesibopho sezinqubo ezahlukahlukene zesigqi. Isibonelo, izinqubo zokuhlukanisa amaseli, ukuvuka - ukuvuka, ukugaya, ukuhlanganiswa, ukukhethwa kwama-hormone, nokunye. Ngemuva kokuthi siye kwimodi yasebusuku (noma sifike endaweni), umsebenzi wama-97% walezi zigaba zofuzo unzima kakhulu. Lokhu kwehluleka kwazo zonke izinqubo kuyadingeka emzimbeni ukuze kwakhiwe kabusha ngendlela entsha, kepha ukuqalisa kabusha okunjalo kunzima kakhulu. Zonke izinqubo zomzimba zehle kakhulu. Lokho kungemva nje kwendiza, umuntu uvame ukubuyela kulolo mbuso ojwayelekile, futhi konke kuyaqhubeka ngobusuku buqhubeka futhi kuyaqhubeka. Ngokwemvelo, kuthinta impilo.
Ukusebenza ebusuku ukushintshashintsha kwandisa ingozi yokukhuluphala, isifo sikashukela sohlobo 2, isifo senhliziyo ye-Ischemic, kanye nomdlavuza webele.
Izimbangela zomdlavuza webele
Ngesikhathi sokuphazamiseka kokulala, izinga le-melatonin - i-hormone ebhekele ukulala incishisiwe ekushintsheni njalo ebusuku. Le nto ibuye ibe nomphumela we-antitumor (ivikela umdlavuza). Kunama-hypotheses ama-3 achaza isenzo se-melatonin:
- Ukunciphisa i-melatonin kwandisa ukugcwala kwama-hormone ocansi lowesifazane egazini. Kunokukhuthaza njalo kwamangqamuzana esifuba, kungadala ukuzalwa kabusha okulimazayo.
- IMelatonin uqobo inendawo evimbela ukuthuthukiswa komdlavuza. Ivimba izindlela ze-biochemical emzimbeni, ezisetshenziselwa ukwahlukaniswa kweseli okungalawulwa njalo.
- Ukukhishwa kwe-melatonin kuhlobene kakhulu nokukhishwa kwamaprotheni e-P53, umvikeli omkhulu we-Emigronism yethu evela kumathuna. I-melatonin encane ingaphansi kwe-P53, amathuba amaningi weselula yomdlavuza asinde futhi ande.
Izimbangela zesifo sikashukela sohlobo 2
Abesifazane abasebenza ebusuku bashift iminyaka engu-10-19 emgqeni bandisa ubungozi besifo sikashukela ngo-40%. Futhi labo abamatasa emsebenzini onjalo iminyaka engaphezu kwengu-20 - ngo-60%. Imbangela engenzeka ukwephula ukwabiwa kwe-insulin kanye nokuwohloka kwethonya lawo ezicubu zomzimba. Amangqamuzana abulawa yindlala ngokuntuleka kwamandla aqede ngokwanele ukuphendula kuyo futhi athathe uGlucose egazini. Lokhu kungenxa yokwephulwa kokugqamile kwama-hormone abhekele isifiso sokudla. IHormone Grethin, okuyinto yokudla okuthuthukayo, ivela egazini ngobuningi kuneLeptin - I-Hormone Saturation. Ngenxa yalokhu, ngifuna ukudla ebusuku, futhi lokhu akuyona isikhathi sokudla. Enye i-hypothesis iphakamisa ukuthi ukwehla kwe-glucose ukubekezelela (ukungavikeki kwamaseli ku-insulin) kuhlotshaniswa nokwephulwa kokwakheka kwe-microbial kokuqukethwe kwamathumbu (i-dysbiosis) ngesikhathi se-jet lag. Ngemuva kweJet Lag, i-Flora yaseSestine ibuyiselwa ngemuva kwamasonto ambalwa, kodwa kubantu abasebusuku ishintshile ayitholakali.Vele, ukusebenza ebusuku nakho kuholela ekushoneni kwe-Vitamin D, ngoba izinyoni sekwephuzile zichitha isikhathi esincane elangeni. Futhi lokhu kungenye into ekuthuthukiseni ukukhuluphala, kanye nokulimazeka kokungavikeleki, ukucindezelwa kanye nokuwohloka komqondo.
Indlebe ebusuku
Mhlawumbe okungathandeki kakhulu ngalobo busuku ukuguquguquka kuthuthukisa izehlakalo zokuncipha kwengqondo. Okungukuthi, kuholele ekuwohlokeni kwenkumbulo nobuhlakani. Lapho umuntu esebenza kakhulu kule modi, izinguquko eziningi zibizwa. Izisebenzi zasebusuku ziphambi kwezisebenzi zansuku zonke zokunciphisa inkumbulo nobuhlakani iminyaka engu-6.5. Ngemuva kokusuka emsebenzini eminyakeni eyi-10, usengabuyisela amakhono alahlekile, ngakho-ke, ukuze u-5. Futhi-ke, lokhu kungukuthi uma isisebenzi singazithinti ezinye izici ezenziwa yimpilo yengqondo.
Ezihlokweni eziningana zisho isifundo, ngokusho kwazo izindiza ezikhonza izindiza, ezihlangabezana ne-jet-lag ezingapheli, zithola ukwehla kwesabelo sangaphambili. Akumangazi, ngoba umuntu okhanyiswe kakhulu uqala ukulahlekelwa yi-neurons. Ngemuva kobusuku obuningi bokungalali ebuchosheni, izinga lamaprotheni liyanda, elivikela amaseli ezinovalo ekubhujisweni futhi lisize libuyiselwe. Kepha uma ukuqwasha kuba namangalo, khona-ke amathuba okubuyiselwa ancishisiwe. Akukaziwa ukuthi le nqubo ivezwa kanjani, kepha amagundane asongelwe ama-25% ama-neurons ku-locus cooruleus (ebhekele impendulo yemvelo yokucindezela).
Isiphetho - Umsebenzi wobusuku ubusuku buyingozi empilweni. Uma kungenzeki ukwenqaba, kungcono ukuyijikijela ngaphambi kokuhlangenwe nakho kwakho kuzoba neminyaka eyi-10.
Izindlela Zokuvikela
Kuthiwani uma kusamele usebenze ebusuku? Umqondo oyinhloko wezindlela zokuzivikela ukulondolozwa, uma kungenzeka ulale, ubuthongo nokuphaphama, ukuze ungadaluli umzimba ngokucindezela ngokweqile. Ngemuva kobusuku obungalali kufanele balandele isikhathi esidlule amahora angu-6-8.
Ngaphezu kwalokho, kuyasiza:
- Musa ukugijima ngemuva kokushintshwa kobusuku. Isikhathi Somcabango - Ikhaya.
- Uma kungenzeka, thatha ngesikhathi sokushintsha. Lokhu kunciphisa ukucindezelwa okujwayelekile kokuphaphama okuphoqelelwe.
- Uma wehluleka, kuyadingeka ukuthatha ikhefu, ngesikhathi esaqala ukuhambisa okuningi.
- Gwema ukuhlafuna njalo kwanoma imaphi amantongomane, ama-chip, uswidi nokunye okunjalo. Ama-Snacks azovuma ngokwengeziwe uhlelo oluhlotshaniswa nokugcwala kwendlala nendlala.
- Ungaphuzi utshwala.
- Ngokuqondene neziphuzo eziqukethe ikhofi, imibono yochwepheshe ihlukile. Abanye bakholelwa ukuthi kudingeka baphuze ukuze balondoloze izinga lokuphaphama, abanye bathi ngemuva kwalokho bafuna ukulala. Kepha bonke abantu ngezindlela ezihlukile. Kukhona lezo zokofi ezingalungile ngaphezu kwamaphilisi okulala.
- Ngemuva kokushiya indawo yokusebenza ngemuva kokushintsha, kungakuhle ukugqoka izibuko ezimnyama ukuze ungazivuse ngokwakho ngokukhanya kwelanga. Ngaphansi kwethonya layo, inani le-melatonin liyancipha futhi ukozela kuyancipha. Izindlu ziya embhedeni ngamafasitela ancishisiwe. Ungaphuzi iziphuzo eziqukethe ama-caffener ngaphambi kokulala. Gwema utshwala, noma ngabe ulele ubuthongo.
Ungafunda ezinye izindatshana yi-natalia kwisayithi yayo: Ama-gutta-honey.com.