Usiku Wam'mawa Kugona Kumakula monga Circadian Alerting Signal Dips
Mukamabwerera kuntchito mutadya chakudya chamasana, mungadabwe kuti: "N'chifukwa chiyani ndikugona masana? Kaya mumagwiritsa ntchito mawu monga kugona, kugona , kutopa, kapena kutopa pofotokoza madzulo a masana, chifukwa chimachitika bwanji? Chabwino, ilo likhoza kukhala logwirizana kwenikweni ndi chirengedwe chachibadwa mu chizindikiro chozindikiritsa cha nyimbo ya circadian.
Kodi Kugona Chifukwa Chakudya Chakudya Chakudya?
Ndi zachilendo kumva pang'ono kugona mutadya chakudya chamasana.
Anthu ena amaganiza molakwa kuti zimakhudzana ndi kudya chakudya. Makamaka, ena amakhulupirira kuti pali kusintha kwakukulu kwa kuthamanga kwa magazi kuchokera mu ubongo kupita m'mimba kapena m'mimba kuti muthandizidwe mu chimbudzi. Ngakhale kuti izi zikumveka zomveka, sizimveka bwino. Ngati ndi choncho, bwanji sitikumva ngati tulo tikadya chakudya cham'mawa kapenanso tikatha kudya? Chowonadi n'chakuti kugona uku sikugwirizana ndi chakudya ndipo ndi chifukwa china.
Kodi Melatonin Angathe Kudya Chakudya?
Ena anganene kuti pali zinthu zina zomwe zimadya chakudya. Mwachitsanzo, pali magawo ochepa a hormone yotchedwa melatonin . Ngakhale kuti melatonin imakhala ndi mbali yofunika kwambiri pa nthawi yogona, zochepa mu chakudya sizingakhale ndi zotsatira zake. Pali zakudya zina zomwe zingakupangitseni kuti mukhale ndi tulo tomwe, makamaka Turkey ndi zakudya zomwe zili ndi tryptophan.
Komanso, kumwa mowa kungayambe kugona. Nthawi zambiri, izi sizimene zimapangitsa kuti mugone kugona usana.
Udindo wa Circadian Rhythm mu Madzulo Kugona
Ndipotu, sichikugwirizana ndi chakudya chodyedwa (kapena kudya kumakhalako). Mmalo mwake, zimakhudza zambiri ndi nthawi yachilengedwe yomwe ikuwonjezeka kwambiri pa kugona.
Pali zochitika ziwiri zomwe zimapangitsa kuti izi zitheke: galimoto yopita kunyumbaostatic ndi kayendedwe ka circadian . Kugona kumeneku kumachokera kumangidwe kang'onopang'ono kwa mankhwala m'kati mwa ubongo wotchedwa adenosine . Kutalika kumene munthu amakhalabe maso, adenosine yowonjezera imabweretsa, ndipo zimapangitsa chikhumbo chowonjezeka cha kugona. Izi zimafika pachimake pomwe asanagone, koma ndizitali kwambiri madzulo poyerekeza ndi m'mawa.
Njira yachiwiri yomwe imapereka mwachindunji kugona ndi chiyero cha circadian. Mtundu wa circadian kwenikweni ndi chitsanzo cha chizindikiro chochenjeza. Amawonjezereka tsiku lonse kuti tikhalebe maso ndikumenyana ndi ziwowonjezereka za adenosine. Pali phewa kapena kuviika muchithunzichi madzulo, nthawi zambiri maola 7 kapena 9 atadzuka. Pamene chizindikiro chozindikiritsa chimangoyamba, kugona tulo kumadzisonyeza, ndipo timamva tulo.
Mawu ochokera
Ngakhale kuti kugona pambuyo pa chakudya chamadzulo kungathe kufotokozedwa, pangakhale nthawi pamene ife tiri tulo tofa. Ngati tikumana ndi tulo tating'ono , izi zimakhala zovuta kwambiri. Kuonjezera apo, mavuto okhudza kugona monga obstructive agona apnea angapangitse izi kuipa.
Pofuna kuthana ndi kugona komwe kumachitika madzulo, mukhoza kuyesa kugwiritsa ntchito caffeine kapena kutenga mphindi 10-20.
Mwamwayi, ngati mwataya mtima, nthawiyi idzadutsa ndipo mudzapeza kuti mukumva tcheru nthawi yambiri.
Chitsime:
Kryger, MH et al . Mfundo ndi Zochita za Kugona Mankhwala. Elsevier , edition la 6, 2017.