Yintoni iJet Lag, iimpawu eziphambili kunye nendlela yokuphepha
Umxholo
I-jet lag yimeko eyenzeka xa kukho ukungahambi kakuhle phakathi kwesingqi sebhayoloji nokusingqongileyo, kwaye kuhlala kuqatshelwa emva kohambo oluya kwindawo enexesha elahlukileyo kunesiqhelo. Oku kubangela ukuba umzimba uthathe ixesha lokuziqhelanisa nokonakalisa ukulala nokuphumla komntu.
Kwimeko ye-jet lag ngenxa yokuhamba, iimpawu zivela kwiintsuku ezimbini zokuqala zokuhamba kwaye zibonakaliswa kukudinwa, iingxaki zokulala, ukungabikho kwememori kunye nokugxila. Nangona kunjalo, ezi mpawu zinokuvela koomama beentsana ezisandul 'ukuzalwa, xa umntwana egula kwaye engalali ubusuku bonke, kwaye nakwabafundi abachitha ubusuku befunda ekuzeni kokusa, kuba oku kubangela ukudumba phakathi kwesingqi somntu kunye indlela eyiyo.
Iimpawu eziphambili
Umntu ngamnye uphendula ngokwahlukileyo kutshintsho kwimijikelo kwaye, ke, ezinye iimpawu zinokuba nzima ngakumbi okanye zingaphantsi okanye zibekhona kwezinye kwaye zingabikho kwezinye. Ngokubanzi, ezinye zeempawu eziphambili ezibangelwa yi-jet lag zibandakanya:
- Ukudinwa kakhulu;
- Iingxaki zokulala;
- Ubunzima bokugxila;
- Kancinci ukulahleka kwememori;
- Intloko ebuhlungu;
- Isicaphucaphu nokugabha;
- Iingxaki zesisu;
- Ukunciphisa ukulinda;
- Ubuhlungu bomzimba;
- Ukwahluka kwemood.
IJet Lag yenzeka ngenxa yokuba kukho utshintsho kumjikelezo weyure ezingama-24 zomzimba ngenxa yotshintsho ngequbuliso, ukubakho rhoqo xa kuqatshelwa ukusuka kwenye indawo ukuya kwenye ngexesha elahlukileyo. Into eyenzekayo kukuba nangona ixesha lahlukile, umzimba uthatha ukuba usekhaya, usebenza nexesha eliqhelekileyo. Olu tshintsho lutshintsha iiyure xa uvukile okanye ulele, okukhokelela kutshintsho kwimetabolism yomzimba wonke kwaye kukhokelela ekubonakaleni kweempawu zeJet Lag.
Ungayiphepha njani i-jet lag
Njengoko i-jet lag ixhaphake kakhulu xa useluhambeni, kukho iindlela zokuthintela okanye zokuthintela iimpawu ekubeni zibekho kakhulu. Kucetyiswa oku,
- Cwangcisa iwotshi ngexesha lendawo, ukuze ingqondo iqhelane nexesha elitsha elilindelweyo;
- Ukulala kunye nokuphumla ngokwaneleyo ngosuku lokuqala, ngakumbi kubusuku bokuqala emva kokufika. Ukuthatha ipilisi enye ye-melatonin ngaphambi kokulala kunokuba luncedo olukhulu, kuba le hormone inomsebenzi wokulawula umjikelo we-circadian kwaye iveliswa ebusuku ngenjongo yokukhuthaza ukulala;
- Gwema ukulala ngokwaneleyo ngexesha lenqwelomoya, unika indawo ekukhetheni kuyo, njengoko kunokwenzeka ukuba ulale ngexesha lokulala;
- Gwema ukuthatha iipilisi zokulalanjengoko banokuqhubeka nokucutha umjikelo. Kule meko, okona kucetyiswayo kukuthatha iti ekhuthaza imvakalelo yokuphumla;
- Hlonipha ixesha lelizwe oya kulo, ukulandela ixesha lesidlo kunye nexesha lokulala kunye nokuphakama, njengoko kunyanzela umzimba ukuba uqhelane ngokukhawuleza nomjikelo omtsha;
- Gcoba ilanga kwaye uhambe ngaphandle, njengokugcakamela ilanga kukhuthaza imveliso yevithamin D kwaye kunceda umzimba ukuba uqhelane ngcono neshedyuli entsha.
Ukongeza, njengendlela yokulwa ne-jet lag kuyacetyiswa ukuba ulale kamnandi ebusuku, ekunzima kule meko kuba umzimba usetyenziselwa ixesha elahluke ngokupheleleyo. Jonga le vidiyo ilandelayo ngezinye zeengcebiso zokulala kakuhle:
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