Nzira dzekuti Vatambi Vanogona Kuderedza Migumisiro yeJet Lag paMitambo yeMitambo
Vatambi vechikamu vari mumakwikwi emarudzi ose vanowanzotarisana nemigumisiro yekufamba-famba kwemafambiro ekufambisa uye kushandura nguva dzenguva. Mhenderekedzo dzenguva refu dzinogona kukonzera kukakavara mu circadian rhythms uye kurara-kumira. Kune vatambi vakawanda, izvi zvinotungamirira kujet, chiitiko chinoratidzika nekurasikirwa nehope, misoro, chizungu, kuneta, uye kuderedza simba, kusvinura, nekuziva.
Circadian rhythms inoparadzaniswa mukati memaitiro ehupenyu hwemunhu uye hutsika hunofambisa nguva inenge nguva 24. Inogona kuchinjwa nechiedza chakajeka, rima, hormone melatonin, uye kurovedza muviri, asi kusviba-kurima kwemhepo kunoratidzika kuva yakasimba zvikuru.
IJet Lag Inoderedza Mitambo Yemitambo Here?
Kunyange zvazvo pasina hutsvakurudzo hwakajeka hunojekesa kuti kana kana kuti kwete jet rakadzikisa mitambo yepamitambo, zvinenge zvichiitika kuti zviratidzo zvejet lag zvingaguma nekuderedza mitambo yepamusoro nekuda kwezvinhu zviviri zvepanyama uye zvepfungwa. Kunzwa kuora mwoyo hazvisi pachena kuti haisi mafungiro akanaka pane zvaanofanira kuita pane zvakanakisisa. Pasinei nekubatanidza zvakajeka pakati pejet rakadzika uye kuderedzwa kwebasa kuchiri kuve kwakakosha, vatambi vakawanda vanosarudza "kugadzirisa" miviri yavo ye circadian kuti vafanane nenharaunda yekuenda kwavo muguta musati makwikwi.
Shifting Circadian Rhythms
Dzimwe humwe uchapupu hunotsigira pfungwa yokuti circadian rhythms inogona kugadziriswa nekusvikirwa nechiedza chakajeka uye rima, kutora chirwere chakanyanya melatonin kuwedzera, nekuita dzimwe nguva dzezuva.
Pakati pavatatu, kujekesa kune chiedza chakajeka kunoratidzika kunge kune simba rakasimba pane kurara-maitiro ake.
- Chiedza chakajeka nerima: Chiedza chakajeka chinonyanya kukanganisa kuchinja mitoo yedu ye circadian. Kuwedzera, nguva, uye nguva yechiedza zvinokosha zvakare. Kuve nechiedza chakajeka nguva isati yasvika muviri wedu wakadzika wekupisa huri kusvika (inenge 5:00 mangwanani) inononoka kutenderera kwedu; pakuratidzwa kwechiedza chakajeka mushure mokunge nguva iyo inokurumidza kusimuka kweridhiya yedu.
- Melatonin: Melatonin inogonawo kukanganisa mhirizhonga. Dzimwe humwe uchapupu hunotsigira pfungwa yokuti circadian cycle inogona kunonoka nekutora chirwere chakaderera (0.5 mg) ye melatonin pakati pekusangana uye pakati peawa masikati masikati, uye kuti kutenderera kunogona kuendeswa mberi nokutora melatonin pakati pepakati masikati nemasikati.
- Kudzidzira muviri : Migumisiro yekuita muviri mu circadian rhythms haina kunyatsorongedzerwa, asi kumwe kutsvakurudza kwakaratidza kuti kushandisa rimwe kusvika maawa matatu kunogona kukonzera zvakanyanya circadian phase shifts. Somuenzaniso, mangwanani-ngwanani basa rinoshandiswa mushure mekushisa kwemuviri kusati kwaro kwave kuchibatanidzwa nechechicadian phase kuchetedza; manheru manzwiro emabasa anoita kuti circadian rhythm kufambira mberi.
Ramba uchiyeuka kuti nguva yekupindira iyi inokosha, kana kuedza kunogona kunge kwakakosha.
Zvirongwa zveVatambi Vanofamba
I International Federation of Sports Medicine yakabudisa mirayiridzo kuvatambi vanofamba munzvimbo dzese dzekukwikwidza . Heino chidimbu chezvavanorayira.
Musati Mhanya
- Urongwa hwekufambisa zvakanaka kare kuti uderedze mamiriro ezvinhu anonetsa.
- Wana zvakawanda zvehope, uye usasara kurara.
- Zvishoma nezvishoma famba purogiramu yekurara (maminitsi 30 kusvika ku60 pazuva) kune iyo yaunofamba nayo kwemazuva mashomanana usati waenda.
- Shandisa zvakakodzera nguva yakajeka chiedza uye rima, melatonin, kana kuti kurovedza muviri kushandura circadian rhythms.
Munguva Yokufamba
- Inwa mvura yakawanda kana muchero wezvibereko, uye uwedzere doro uye newaini inotora kuitira kuti uwedzere kudonha mvura kubva kune air air air.
- Tsika, ita zvinyorwa zvidzidzo uye uende (nguva imwe neimwe nguva) kuitira kuti usanyanya kusimba musimba uye pangozi yeprombosi inobatanidza nekushanda kwenguva refu.
- Shandisai mapegi emakona kuitira kuderedza ruzha rwekutsvaga uye kugadzirisa kurara.
- Dzivisa kutora mapiritsi pasina kubvunza chiremba wako.
Pamusoro Pokusvika
- Dzivisa kudya kwakaoma kana kunoshamisa / kunonaka.
- Ita zvidzidzo zvishoma zvakasimba kuti kuderedza kusasimira kwemisimba. Iwe unogona kunge uchida kupinda muimba, zvichienderana nezvenguva yezuva, kuti urege kudzivisa kudai circadian phase shift.
- Kudzivisa kudzidzisa kwakaoma kwemazuva mashomanana mushure mekufamba kwenguva refu.
- Funga kushandisa svondo rakanyatsojeka nguva, melatonin, kana kuti kurovedza muviri kushandura circadian rhythms (ona pamusoro).
Nokufambisa Kumabvazuva
- Ita kuti muviri wako ugare uchienderana newaini itsva yenguva nekuwedzera chiedza chekuvhenekera mangwanani (mushure mekumuka) uye kuderedza chiedza chiripo usiku usiku usati warara. Kana uchitanga mazuva mashomanana vasati vafamba, vafambi vanogona kufamba zvishoma nezvishoma nguva uye nguva yekurara (anenge maminitsi makumi matatu pazuva).
- Mushure mokunge wasvika, shandisa nguva yenguva yeguta rekumusha kwako kuti uone kuti ndeipi nguva yokuti uwane chiedza. Ita kuti chiedza chiwedzere kubva pa5: 00 kusvika pa10: 00 mangwanani uye kuderedza chiedza chinobva pakati pousiku kusvika 4:00 mangwanani
Nokufambisa Kumadokero
- Usati wasvika, wedzera kujekesa chiedza mukati maawa mana usati wambarara uye kuderedza kuderedzwa kwechiedza mukati maawa mana mushure mekumuka. Zvishoma nezvishoma kunonoka kurara uye nguva yakamuka (maminitsi makumi matatu nemakumi matanhatu gare gare pazuva nokuda kwemazuva mashomanana vasati vafamba).
- Mushure mokunge masvika, uchishandisa nzvimbo yako yemunharaunda yenguva yako sekutaridzirwa, kuwedzera chiedza chinobva pakati pousiku kusvika 4:00 mangwanani uye kuderedza chiedza kubva pa5: 00 kusvika 9:00 am
Kunobva:
International Federation of Sports Medicine (FIMS) Nzvimbo Tsanangudzo: Air kufamba nekushanda mumitambo, March 2004.