Takaddun da'irar sune canje-canje daban-daban na hankali, na zahiri da na ɗabi'a waɗanda suke faruwa a cikin jiki a bisa tsarin rayuwa da na yau da kullun. Waɗannan canje-canje suna ba da amsa ga wasu abubuwan motsa jiki kamar haske da duhu.
Waɗannan waƙoƙin, waɗanda ke cikin yawancin rayayyun halittu, dabbobi ne, tsire-tsire, da dai sauransu. Suna tasiri cikin homonin da ke da alhakin bacci da farkawa ko narkewar abinci a tsakanin sauran mahimman ayyuka na jiki.
Yana da ban sha'awa don ƙarin sani game da yanayin circadian, dama?
Ganin irin yanayin da muke ciki a halin yanzu, yana da muhimmanci mu ɗan sani game da yadda jikinmu yake aiki don taimaka wajan ɗaukar kwanaki kamar yadda ya kamata. Akwai mutane da yawa, alal misali, waɗanda ke fuskantar matsalar bacci ko tashi a gajiye. Rwafan circadian suna da alaƙa da wannan batun.
Cirwayoyin circadian da kuma nunawa zuwa hasken rana
Sunbathing ba kawai yana da mahimmanci don haɓaka matakan bitamin D ba, amma kuma yana ba mu jin daɗin rayuwa. Rana tana taimaka mana jin annashuwa ta dalilin sirrin serotonin. Wannan shine dalilin da ya sa yana da kyau ku ɗauki rana kai tsaye kowace rana na kwata na awa ɗaya.
Pero Additionari ga haka, hasken rana yana taimaka wajan daidaita agogon lokacinmu na bacci ta yadda kwayar halittarmu ta banbanta yini da dare.
Yanzu wasu mutane har yanzu suna da wahalar sunbathing na wani lokaci kowace rana, amma Idan kuna da daki inda rana take haskawa na wasu hoursan awanni, baranda ko wani kusurwar gidanku wanda yake wanka da rana yayin yini, yana da kyau ku tsaya anan a wannan lokacin. kuma ji daɗin karɓar hasken rana. Manufa kuma shine cewa babu gilashi a tsakani, don haka buɗe windows.
Idan kana da terrace ko lambu, zaka iya amfani da lokutan rana don yin wasu ayyuka a can kuma ka sami fa'ida sau biyu daga wannan sararin rana da kake dashi.
Kewaya haske da duhu, zamu iya cewa ya fara tsakanin 6 zuwa 7 na safe, lokacin da jikinmu ya daina ɓoyayyen melatonin don nuna cewa lokaci yayi da za a tashi cewa rana ta riga ta tashi. Farawa daga 8 na yamma, jikinmu zai sake ɓoye melatonin don zuwa nuna cewa lokacin hutu ya gabato.
Dole ne mu tuna cewa kakanninmu sun yi mulkin zamaninsu har zuwa yanayin rana. Kwanan nan kwanan nan a tarihin ɗan adam, hasken lantarki ya bayyana, masana'antu ya bayyana, kuma abubuwan biyu sun canza rawarmu. 'Yan Adam sun fara mulkar kwanakin ta da wasu dalilai kamar tattalin arziki. Dabbobi da tsire-tsire duk da haka suna ci gaba da jujjuyawar abin da suke yi.
Don haka bari muyi magana game da hasken wucin gadi da yadda yake shafar yanayin jujjuyawarmu da bacci
Yau yawancin mutane suna ciyar da awanni da yawa na rana a cikin gini tare da hasken wucin gadi saboda aikinsu. Bugu da kari, galibi ba mu cika samun rana ba, musamman ma a cikin watanni na hunturu. Ka tuna cewa daga faduwar rana fitilu masu wucin gadi suna hana daidaiton melatonin saboda suna canza agogon ciki wadanda suke nuna mana cewa dare yayi. Tsakanin duk waɗannan fitilun mafi lalacewa shine hasken wuta shudayen da suka zo daga na'urorin lantarki. Manufa ita ce ta rage amfani da kwmfutoci, wayoyin hannu, kwamfutar hannu, da sauransu .. a lokacin dare ko aƙalla a cikin awanni biyu kafin bacci. Haka nan za mu iya amfani da tabarau tare da matattara don hasken shuɗi, masu kula da hasken shuɗi waɗanda za a iya haɗa su a cikin na'urorinmu ko aikace-aikacen da suke toshe wannan haske a kan wayar hannu.
Wani mahimmin abin da aka ba da shawarar sosai shine guji amfani da fitilun sanyi. Nemi don dumi, ƙananan hasken wuta da dare zai taimaka musamman ga jikin mu.
Rashin barci matsala ce mai girma a cikin al'ummarmu cewa tare da wasu canje-canje a rayuwarmu ta yau da kullun ana iya magance su sosai.
Kuna iya sha'awar:
Circadian rhythms da cin abinci
Sanadaran circadian da tasirin su akan abinci shine sanannu sanannu. Mutane da yawa suna yanke shawara cewa ba kawai abin da kuke ci yake da muhimmanci ba amma kuma yayin cin abincin. Har ila yau akwai wasu abincin da suka dogara da raɗaɗɗiyar sikari kuma waɗanda ke nuna cewa kada ku ci daga baya da ƙarfe 15:00 na yamma ko cin abincin dare bayan ƙarfe 20:00 na dare Amma me ya sa?
Abincin da ke bin salon waƙoƙin ba sabon abu bane, amma wani abu ne wanda likitocin Italiya biyu suka tsara a cikin XNUMXs. Waɗannan likitocin sun dogara ne akan nazarin ilimin chronobiology, ma'ana, na aikin jiki, na lokacin da yake buƙatar ƙarin kuzari sabili da haka yana ciyarwa da yawa yayin da yake gabatar da ƙaramin aiki kuma abin da muke ci zai iya tarawa.
Abincin da aka gina bisa ga waƙoƙin circadian ya ƙunshi yin karin kumallo wanda zai ba mu kuzari, cin abinci da misalin ƙarfe 14:00 na dare da cin abincin dare kafin ƙarfe 20:00 na dare.
Abincin karin kumallo shine lokacin abincinmu inda ikon narkar da sukari ya fi girma, sabili da haka, lokaci ne mai kyau don cin abincin carbohydrate kamar yanki na gurasar alkama 100%, 'ya'yan itace, oatmeal, ba tare da manta da sunadarai ba (misali ƙwai) da ɗan ƙoshin lafiya kamar su EVOO, man shanu mai inganci ko avocado
Da rana pancreas na ƙara samar da insulin wanda ke daidaita glucose na jini, amma ana rage wannan da daddare. Wannan yana nuna cewa lokacin cin abinci na carbohydrates ko sugars ya fi nunawa da safe fiye da abincin dare. Ko da maganar kyawawan sugars kamar carbohydrates, hakan ba yana nufin cewa zamu iya cin su ba tare da kulawa ba don karin kumallo.
Da dare, da zaran jikin mu ya fara fitar da melatonin, gabobin mu suna aiki ne a wani yanayi na daban wanda baya goyon bayan shan abubuwan gina jiki ko zubar da shara yayin da suke shirin hutu.
Akwai karatun da ke nuna cewa sauye-sauye a cikin rhythms da agogonmu na ciki na iya haifar da mummunan matsalolin lafiya. Suna inganta cututtuka irin su ciwon sukari na II, kasancewa suna da nauyi har ma da wasu nau'ikan cutar kansa.
Tukwici idan kuna la'akari da canji a rayuwarku, ya kasance cikin abinci ko abubuwan yau da kullun. Abu mai mahimmanci shi ne cewa kuna dagewa don samun sakamakon, kada ku karaya kuma kuyi godiya ga abin da jikinku ya fi kyau.