Timasunga kugona mlungu wonse mwa kukhala mochedwa kuntchito, koma kumapeto kwa sabata timakonzekera "mpikisano wa tulo" tokha. Ambiri amakhala motere kwa zaka zambiri, osakayikira kuti izi ndi zachiwawa. N’cifukwa ciani kukhala ndi thanzi labwino n’kofunika kwambili? Katswiri wa zamoyo Giles Duffield akufotokoza.
Mawu akuti "biological clock" amamveka ngati fanizo lodziwika bwino, ngati "digiri ya nkhawa." Inde, timakhala okondwa kwambiri m’maŵa, ndipo pofika madzulo timafuna kugona. Koma ambiri amakhulupirira kuti thupi limangounjikana ndi kutopa ndikuyamba kufuna kupuma. Mutha kuzipangitsa kuti zizigwira ntchito motalikirapo, kenako ndikupumula mochuluka. Koma ulamuliro woterewu suganizira ntchito ya circadian rhythms, mosadziwika bwino kutigwetsa.
Ma circadian rhythms amalamulira miyoyo yathu mosazindikira, koma kwenikweni ndi pulogalamu yolondola yolembedwa mu majini. Anthu osiyanasiyana angakhale ndi zosiyana zosiyanasiyana za majini - n'chifukwa chake anthu ena ntchito bwino m'mawa kwambiri, pamene ena «kugwedezeka» kokha masana.
Komabe, udindo wa circadian rhythms sikuti umangotiuza mu nthawi "nthawi yogona" ndi "kudzuka, mutu wakugona!". Amagwira nawo ntchito pafupifupi machitidwe onse ndi ziwalo - mwachitsanzo, ubongo, mtima ndi chiwindi. Amayang'anira njira zama cell kuti zitsimikizire kugwirizana kwa thupi lonse. Ngati ziphwanyidwa - mwachitsanzo, chifukwa cha ndondomeko ya ntchito yosakhazikika kapena kusintha madera a nthawi - izi zingayambitse matenda.
Kodi chimachitika ndi chiyani pakagwa ngozi?
Mwachitsanzo, taganizirani za chiwindi. Zimakhudzidwa ndi njira zambiri zamoyo zokhudzana ndi kusunga ndi kutulutsa mphamvu. Choncho, maselo a chiwindi amagwira ntchito limodzi ndi machitidwe ena ndi ziwalo - makamaka ndi maselo a mafuta ndi maselo a ubongo. Chiwindi chimakonzekera zinthu zofunika (shuga ndi mafuta) zomwe zimabwera kwa ife kuchokera ku chakudya, ndiyeno zimatsuka magazi, ndikusankha poizoni. Njirazi sizichitika nthawi imodzi, koma mosinthana. Kusintha kwawo kumangoyendetsedwa ndi ma circadian rhythms.
Ngati mwabwera kunyumba mochedwa kuchokera kuntchito ndi kudya kwambiri musanagone, ndiye kuti mukutaya pulogalamu yachibadwa imeneyi. Zimenezi zingalepheretse thupi kuchotsa poizoni ndi kusunga zakudya. Kuthamanga kwa ndege chifukwa cha maulendo aatali kapena ntchito zosinthana zimawononganso ziwalo zathu. Ndipotu, sitingathe kunena kwa chiwindi chathu kuti: "Choncho, lero ndimagwira ntchito usiku wonse, mawa ndidzagona theka la tsiku, choncho khalani okoma mtima, sinthani ndandanda yanu."
M'kupita kwa nthawi, mikangano yosalekeza pakati pa rhythm yomwe tikukhalamo ndi machitidwe amkati a thupi lathu angayambitse chitukuko cha ma pathologies ndi matenda monga kunenepa kwambiri ndi matenda a shuga. Omwe amagwira ntchito mosinthana amakhala ndi chiopsezo chachikulu chokhala ndi matenda amtima komanso metabolic, kunenepa kwambiri komanso matenda a shuga kuposa ena. Koma omwe amagwira ntchito mwanjira iyi si ochepa - pafupifupi 15%.
Kudzuka nthawi zonse mumdima wandiweyani ndi kuyendetsa galimoto kukagwira ntchito mumdima kungayambitse kuvutika maganizo kwa nyengo.
N’zoona kuti nthawi zina sitingakwanitse kukhala ndi moyo mmene thupi limafunira. Koma aliyense akhoza kudzisamalira yekha ndi kutsatira malamulo osavuta.
Mwachitsanzo, musadye musanagone. Chakudya chamadzulo, monga tadziwira kale, ndi choyipa pachiwindi. Ndipo osati pa izo zokha.
Kukhala pa kompyuta kapena pa TV mpaka mochedwa sikulinso koyenera. Kuwala kochita kupanga kumatilepheretsa kugona: thupi silimvetsa kuti nthawi yafika "yotseka sitolo", ndikuwonjezera nthawi ya ntchito. Zotsatira zake, tikayika chida pansi, thupi silichitapo kanthu nthawi yomweyo. Ndipo m'mawa idzanyalanyaza alamu ndikufunsa gawo lovomerezeka la tulo.
Ngati madzulo kuwala kowala kumavulaza, m'mawa, m'malo mwake, ndikofunikira. M'chilengedwe, ndi kuwala kwadzuwa la m'mawa komwe kumayamba kuzungulira kwatsiku ndi tsiku. Kudzuka mumdima wandiweyani ndi kuyendetsa galimoto kukagwira ntchito mumdima kungayambitse kuvutika maganizo kwa nyengo. Chronotherapy njira kumathandiza kulimbana nazo - mwachitsanzo, kutenga timadzi melatonin, amene amakhudza kugona, komanso osambira kuwala m'mawa (koma moyang'aniridwa ndi akatswiri).
Kumbukirani kuti mutha kungoyika ntchito ya thupi ku chifuniro chanu kwakanthawi - m'tsogolomu muyenera kulimbana ndi zotsatira za nkhanza zotere. Mwa kumamatira ku chizoloŵezi chanu momwe mungathere, mudzamva thupi lanu bwino ndipo, pamapeto pake, mudzakhala wathanzi.
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