Momwe Othamanga Angachepetse Zotsatira za Jet Lag pa Masewero a Masewera
Ochita masewera othamanga m'mayiko osiyanasiyana nthawi zambiri amayenera kuthana ndi zotsatira za kuyenda ulendo wautali wamtunda komanso kusintha nthawi. Ndege zamtunda wautali zingayambitse mikangano m'mayendedwe a circadian ndi kugona. Kwa othamanga ambiri, izi zimachititsa kuti munthu asatayike, matenda omwe amagona, mutu, chizungulire, kutopa, komanso kuchepetsa mphamvu, kuzindikira, ndi kuzindikira.
Maseŵera a Circadian amasiyanasiyana mkati mwazochitika zomwe munthu ali nazo komanso zamakhalidwe zomwe zimachitika nthawi pafupifupi 24. Zingasinthidwe ndi kuwala, mdima, ma melatonin, ndi masewera olimbitsa thupi, koma mdima wandiweyani wa chilengedwe umawoneka kuti ndiwopambana kwambiri.
Kodi Jet Lag Ingachepetse Masewero a Masewera?
Ngakhale kuti palibe kafukufuku wowonjezereka wosatsimikizirika kunena kuti ngati kuchepa kwapadera kumachepetsa kuchepetsa maseŵera a masewera, ndiye kuti zizindikiro za jet zikhoza kuchepetsa kuchepetsa masewera chifukwa cha ziwalo zomwenso ndi zamaganizo. Kuwona kuti ndikutopa ndizosakayikitsa kuti sizingaliro zabwino zomwe mungachite pochita bwino. Ngakhale kuti kugwirizana komwe kuli pakati pa ndege ndi kuchepa kwa maseŵera kumakhala kochititsa chidwi, othamanga ambiri amasankha "kukhazikitsa" nyimbo zawo zozungulira kuti zigwirizanitse ndi malo omwe akupita kumzinda wawo asanapikisane.
Kusindikiza Circadian Rhyms
Umboni wina umagwirizana ndi lingaliro lakuti maseŵera a circadian angasinthidwe mwa kuunika kwa kuwala ndi mdima, kutenga mlingo wochepa wa mankhwala owonjezera a melatonin, ndi kuchita masewera nthawi zina.
Pa zitatuzi, kuunika kwa kuwala kukuwoneka kuti kumakhudza kwambiri kayendedwe ka kugona.
- Kuwala kowala ndi mdima: Kuwala kwawuni kumakhudza kwambiri kusintha kwa kayendedwe ka circadian. Mphamvu, nthawi, ndi nthawi ya kuwala ndizofunikanso. Kukhala ndi kuwala kochepa thupi lathu lisanathe kutentha (pafupi 5 koloko m'mawa) limachedwa kuchepetsa kayendetsedwe kathu; pokhala ndi kuwala kowala pambuyo pa nthawi imeneyo imachepetsanso kayendedwe ka circadian.
- Melatonin: Melatonin ingasokonezenso kayendedwe ka circadian. Umboni wina umachirikiza lingaliro lakuti kayendedwe ka circadian kachedwa kuchepetsa mlingo wochepa (0.5 mg) wa melatonin pakati pa m'mawa ndi madzulo masana, ndipo kuti njirayo ingapitirize kutenga melatonin pakati pa masana ndi nthawi yogona.
- Kuchita masewera olimbitsa thupi : Zotsatira zochita masewera olimbitsa thupi pa zolemba zozungulira sizinatchulidwe bwino, koma kafukufuku wina wasonyeza kuti kuchita maola atatu kapena atatu kungapangitse kusintha kwasintha kwapakati. Mwachitsanzo, masewera olimbitsa thupi asanakwane kutentha kwa thupi kusanatuluke nthawi zonse kumagwirizanitsidwa ndi kuchedwa kwa gawo la circadian; Kuchita masewero olimbitsa thupi kumabweretsa zochitika za circadian.
Kumbukirani kuti nthawi yamakonoyi ndi yofunikira, kapena kuyesayesa kungakhale ndi zotsatira zosiyana.
Malangizo kwa Othamanga Amene Amayenda
International Federation of Sports Medicine inapereka malangizo kwa othamanga omwe amayenda kudera lamapikisano . Pano pali chidule cha zomwe akukambirana.
Asanayambe Ndege
- Konzani kuti muyende bwino pasanapite nthawi kuti muchepetse mavuto.
- Muzigona mokwanira, ndipo musapewe kugona.
- Pang'onopang'ono muzitha kusinthitsa (30 mpaka 60 mphindi patsiku) kumalo omwe mukupita kwa masiku angapo musananyamuke.
- Gwiritsani ntchito kuwala koyenera nthawi ndi mdima, melatonin, kapena masewera olimbitsa thupi kuti musinthe nyimbo za circadian.
Pa Ndege
- Imwani madzi ambiri kapena madzi a zipatso, ndipo muzitha kumwa mowa komanso kumwa mowa kuti muchepetse kutaya madzi m'thupi.
- Onetsetsani, yesetsani kuchita masewera olimbitsa thupi ndikuyenda (osachepera ora lililonse) kuti muchepetse kuuma kwa mitsempha ndi chiopsezo cha thrombosis chokhudzana ndi kusagwira ntchito kwa nthawi yaitali.
- Gwiritsani ntchito mapulogalamu ochepetsera makutu kuti muchepetse kuyimba kwa phokoso ndikuthandizani kugona.
- Pewani kumwa mapiritsi musanakambirane ndi dokotala wanu.
Pikafika
- Pewani zakudya zolemetsa kapena zosasangalatsa / zokometsera.
- Yesetsani kuchita masewera olimbitsa thupi kuti muchepetse kuuma kwa minofu. Mungafunikire kuchita masewera olimbitsa m'nyumba, malingana ndi nthawi ya tsiku, kuti musagwirizane ndi zofuna zowonjezera.
- Pewani kuphunzitsa kolemetsa kwa masiku oyambirira mutatha kuthawa.
- Ganizirani kugwiritsa ntchito kuwala koyenera nthawi, melatonin, kapena kuchita masewera olimbitsa thupi kuti musinthe miyambo yozungulira (onani pamwambapa).
Kuyenda Kummawa
- Pangani nthawi ya thupi lanu kuti mugwirizane ndi malo atsopano powonjezera kuwala kwa m'mawa (pambuyo mutadzuka) ndikuchepetsa kuchepetsa kuwala usiku usanagone. Ngati wayamba masiku angapo musanayambe ulendo, oyendayenda akhoza kupita patsogolo panthawi yake ndi nthawi yogona (pafupi mphindi 30 patsiku).
- Pambuyo pofika, gwiritsani ntchito malo am'deralo kuti mudziwe nthawi yoti muwonekere. Limbikitsani kuunika kwapakati pa 5:00 mpaka 10:00 m'mawa ndi kuchepetsa kuwala kwa pakati pa usiku mpaka 4:00 am
Kuti Ulendo Kumadzulo
- Musanayambe, yonjezerani kuwala kwa maola anayi musanagone ndikuchepetsa kuchepa kwa maola anayi mutadutsa. Pang'onopang'ono kuchepetsa nthawi yogona ndi nthawi yopuma (mphindi 30 mpaka 60 patsiku kwa masiku angapo musanayende).
- Pambuyo pofika, pogwiritsa ntchito malo ammudzi wakumudzi wanu, muzitha kuwonjezera kuwala kwa pakati pa usiku mpaka 4:00 m'mawa ndi kuchepetsa kuwala kuyambira 5:00 mpaka 9:00 am
Chitsime:
Mtundu wa International Federation of Sports Medicine (FIMS) Ndondomeko Yazomwe: Kuyenda kwa ndege ndi kusewera masewera, March 2004.