Isingqisho seSyadian si utshintsho olwahlukileyo ngokwasemzimbeni, ngokwasemzimbeni kunye nokuziphatha olwenzeka emzimbeni ngokujikelezayo nakwimihla ngemihla. Olu tshintsho luphendula kwisimo esithile njengokukhanya kunye nobumnyama.
Ezi zingqisho, ezikhoyo kwizinto ezininzi eziphilayo, nokuba zizilwanyana, izityalo, njl. Zichaphazela iihormoni ezinoxanduva lokulala kunye nokuvuka okanye ukwetyisa phakathi kweminye imisebenzi ebalulekileyo yomzimba.
Kuvakala kunomdla ukwazi okungakumbi malunga nesingqisho se-circadian, akunjalo?
Ngenxa yemeko ethile esijamelana nayo ngoku, kubalulekile ukuba sazi kancinci malunga nokusebenza komzimba wethu ukunceda ukuchitha iintsuku kangangoko kunokwenzeka. Akukho bantu bambalwa, umzekelo, abahlangabezana nengxaki yokulala okanye bavuke bediniwe. Isingqisho seSyadian sinento yokwenza nalo mbandela.
Isingqisho seSyadian kunye nokuvezwa lilanga
Ukuhlamba ilanga akubalulekanga nje kuphela ukonyusa amanqanaba e-vitamin D, kodwa kukwasinika imvakalelo yokuba sempilweni. Ilanga lisinceda siziva sikhululekile enkosi kwimfihlo ye-serotonin. Kungenxa yoko le nto kucetyiswa ukuba uthathe ilanga ngqo yonke imihla kwikota yeyure.
Kodwa Ukongeza, ukukhanya kwelanga kunceda ukulawula ixesha lethu lokulala ngaphakathi ukuze umzimba wethu wahlule imini kubusuku.
Ngoku abanye abantu basenobunzima bokutshiswa lilanga okwethutyana yonke imihla, kodwa Ukuba unegumbi apho ilanga likhanya kangangeeyure ezimbalwa, ibhalkhoni okanye nayiphi na ikona yendlu yakho ehlanjwe elangeni ngexesha losuku, kuyacetyiswa kakhulu ukuba ume apho ngelo xesha kwaye uyonwabele imvakalelo yokufumana ilanga. Umgangatho ofanelekileyo kukuba akukho glasi phakathi, vula iifestile.
Ukuba unethala okanye igadi, ungathatha ithuba lokufumana ixesha lokwenza imisebenzi apho kwaye uzuze kabini kuloo ndawo inelanga unayo.
Umjikelo wokukhanya nobumnyama, sinokuthi kuyaqala phakathi kwe-6 kunye ne-7 kusasa, xa umzimba wethu uyeka ukugcinwa kwemelatonin ukubonisa ukuba lixesha lokuvuka seliphumile ilanga. Ukuqala nge-8 emva kwemini, umzimba wethu uqala ukukhupha i-melatonin kwakhona ukuya kubonisa ukuba ixesha lekhefu lisondele.
Kufuneka siyiqonde into yokuba ookhokho bethu balawula iintsuku zabo kwisingqisho selanga. Kutshanje kwimbali yoluntu, ukukhanya kombane kwavela, ukuvela kwemizi-mveliso kwavela, kwaye izingqisho zethu zatshintshwa zizinto zombini. Ubuntu baqala ukulawula iintsuku zayo ngezinye izinto ezinje ngezoqoqosho. Izilwanyana kunye nezityalo nangona kunjalo ziyaqhubeka nesingqi sabo sokujikeleza.
Ke masithethe ngokukhanya okungeyonyani kunye nendlela ekuchaphazela ngayo izingqisho zethu kunye nokulala
Namhlanje ipesenti enkulu yabantu ichitha iiyure ezininzi emini kwisakhiwo esinokukhanya okungafunekiyo ngenxa yomsebenzi wabo. Ukongeza, sihlala sifumana ilanga, ngakumbi kwiinyanga zasebusika. Gcina ukhumbula ukuba emva kokutshona kwelanga, izibane ezingezizo ezothintela ulwahlulo olufanelekileyo lwe-melatonin kuba ziguqula iiwotshi zangaphakathi ezisixelela ukuba sele kusebusuku. Phakathi kwazo zonke ezi zibane ezona zonakalisayo zizibane eziluhlaza ezivela kwizixhobo zethu ze-elektroniki. Into efanelekileyo kukunciphisa ukusetyenziswa kweekhompyuter, iifowuni eziphathwayo, iitafile, njl. Ebusuku okanye ubuncinci kwiiyure ezimbini ngaphambi kokuba ulale. Sinokusebenzisa iiglasi ezineefilitha zokukhanya okuluhlaza okwesibhakabhaka, izilawuli zokukhanya eziluhlaza ezinokuthi zibandakanywe kwizixhobo zethu okanye usetyenziso oluthintela oku kukhanya kwiselfowuni.
Enye into ekhuthazwayo kakhulu yile kuphephe ukusebenzisa izibane ezibandayo. Khetha izibane ezishushu, ezinobushushu obuphantsi ebusuku izokunceda umzimba wethu.
Ukuphuthelwa yingxaki ekhulayo kwindawo esihlala kuyo kangangokuba ezinye iinguqu kubomi bethu bemihla ngemihla zinokulwa ngokufanelekileyo.
Unokuba nomdla kwi:
- Ukulala nokuhlukaniswa njani ukuze ufumane ukulala okungcono?
- Izitshixo zomgangatho olungileyo wokulala
Isingqisho seSyadian kunye nokutya
Isingqisho seSyadian kunye nefuthe lazo ekutyeni ziyanda ziyaziwa. Uninzi lwabantu luthatha isigqibo sokuba ayisiyiyo kuphela into oyityayo kodwa kodwa naxa usitya. Kukho nezinye izidlo ezisekwe kwisingqisho esijikeleze umzimba kwaye zibonisa ukuba akufuneki utye emva kwentsimbi yesi-15: 00 emva kwemini okanye utye isidlo sangokuhlwa emva kwentsimbi yesi-20: 00 emva kwemini.Kutheni?
Ukutya okulandela isingqisho se-circadian akuyona into entsha, kodwa yayiyinto eyilwe ngoogqirha ababini base-Italiya kwii-XNUMXs. Aba gqirha bebesekwe kwizifundo ze-chronobiology, oko kukuthi, ekusebenzeni komzimba, xa ifuna amandla ngakumbi kwaye ke ichitha ngaphezulu kwaye xa inika ukusebenza okuphantsi kwaye into esiyityayo iya kuhlala iqokelela.
Ukutya okusekwe kwisingqi esijikelezileyo kubandakanya ukuba nesidlo sakusasa esinika amandla, ukutya malunga no-14: 00 emva kwemini kunye nokutya isidlo sangokuhlwa ngaphambi kwentsimbi yesi-20: 00 ebusuku.
Isidlo sakusasa lixesha lokutya kwethu apho ukukwazi ukucola iswekile kukhuluke, lixesha elifanelekileyo lokutya ukutya okune-carbohydrate efana nesilayi se-100% isonka sengqolowa, iziqhamo, i-oatmeal, ngaphandle kokulibala iiproteni (umzekelo iqanda) kunye namafutha asempilweni afana ne-EVOO, ibhotolo esemgangathweni okanye iavokhado.
Emini ipancreas inyusa imveliso ye-insulin elawula iswekile yegazi, kodwa iyancitshiswa ebusuku. Oku kusixelela ukuba ixesha lokutya ii-carbohydrate okanye iswekile libonakaliswe kakhulu kusasa kunasesidlweni. Nokuba sithetha ngeswekile elungileyo njengee-carbohydrate, oko akuthethi ukuba singazitya ngokungalawulekiyo kwisidlo sakusasa.
Ebusuku, Ngokukhawuleza xa umzimba wethu uqala ukukhupha i-melatonin, amalungu ethu asebenza kwinqanaba elahlukileyo elingakuthandiyo ukufunxeka kwezakhamzimba kakhulu okanye ukulahlwa kwenkunkuma njengoko belungiselela ikhefu.
Izifundo zibonisa ukuba utshintsho kwisingqi kunye newotshi zethu zangaphakathi zingakhokelela kwiingxaki ezinzulu zempilo. Banyusa izifo ezinje ngohlobo lwesibini lweswekile, ukutyeba kakhulu kunye nezinye iintlobo zomhlaza.
Ingcebiso ukuba ucinga ngokutshintsha ebomini bakho, nokuba kukwindlela yokutya okanye yesiqhelo. Eyona nto ibalulekileyo kukuba uhlala ufumana iziphumo, ungadimazeki kwaye uyixabise eyona nto uziva ngayo umzimba wakho.