Mukati
Chii chinonzi circadian mutinhimira uye kuti unokanganisa sei hupenyu hwedu
Tiri kutsvaga chakavanzika chikuru chekuchengetedza hutano hwakanaka, kurara kwakadzikama uye huremu hwese hwemuviri.
Mumuviri wedu, pane huwandu hwakawanda hwezvinhu zvehutano zvinokanganisa hutano. Ivo vese vanofanirwa kuenderera vachienderana, zvine mutinhimira uye vachizadzikirana. Zvakafanana neyeorchestra, uko chiridzwa chega chega chinopinda mukutamba pane imwe nguva uye chinonzwika chete mune rejista mairi yakapihwa, izvo zvinoguma mune imwe chete inoenderana symphony. Saka, circadian rhythm inobatanidza mahormone receptors anodiwa panguva ino, ayo anodzora metabolism, kurara kwedu uye immune system.
Chii chinonzi circadian rhythm?
Izwi rekuti circadian rinoumbwa nemazwi maviri echiLatin: circa - denderedzwa uye kufa - zuva. Ndokunge, idzi ndidzo shanduko dzinoitika mumuviri wemunhu mukati memaawa makumi maviri nemana uye dzinofambidzana neshanduko yemasikati neusiku. Munguva ino, makemikari, pfungwa uye nemuviri shanduko zvinoitika nekumwe kuchinjika. Mamorekuru akakosha anoshanda sewachi uye anoita chero zvipenyu zvipenyu kushanda mushe, kuzvichengetedza uye kupora. Muna 24, Michael Young, Jaffrey Hall naMichael Rosbash vakapihwa mubairo weNobel nekuwanikwa kwavo kwema molecular michina anodzora cicadian mutinhimira.
Sei uchifanira kuziva nezve circadian mutinhimira?
Kana iwe ukanyatso gadzirisa kune 24-awa Rhythm, unogona:
gadzirisa kusangana nezvirwere;
gadzirisa metabolism;
kugadzirisa kurara;
kunatsiridza mamiriro ako epfungwa.
Semuenzaniso, mangwanani hausi kuzobata hutachiona kupfuura manheru. Muviri unoita zvakasiyana nechimwe chirwere zvichienderana nenguva yezuva. Kuziva mashandiro anoita denderedzwa redhiyo kunogona kubatsira iwe kuona kuti mushonga unoshanda riinhi uye nekudaro uchigadzirisa muyero wechinodhaka chinogona kukuvadza usingarasikirwe nekushanda kwacho.
Circadian rhythm yemahormone
Zvichienderana nenguva yezuva, muviri unoburitsa mamwe mahormone.
Mukushaikwa kwechiedza, zvinomira pachena melatonin - kurara kemikari. Kunyangwe mwenje unobva kumwenje, TV, runhare uye mwenje wehusiku zvinokanganisa kusavapo kwayo. Ndokusaka mumaguta makuru zvakafanira kuve nemachira akasviba anodzivirira imba yekurara kubva pachiedza chemarambi emumugwagwa.
Utachiona mahormone inosunungurwa kana metabolism ichinonoka, uye tembiricha yemuviri inoratidza yakaderera tsika. Inguva ingangoita 3-4 mangwanani. Panguva ino, iko kwakajairika kushanda kwemuviri kunodzorwa uye nzira yekukura kwechombo chemapfupa inoitika.
Homoni cortisol inokura na6 mangwanani. Iyo inokonzeresa kushanda kwemhasuru fibers, semuenzaniso, kutsetseka tsandanyama yemoyo myocardium. Kunodzvinyirira hutachiona uye kuzvimba, asi panguva imwechete kunoderedza mhedzisiro ye histamine mune yekusagadzikana kuita.
Husiku, iyo nhamba ye hormone ghrelinizvo zvinoita kuti unzwe nzara uye zvinokurudzira kugadzirwa kwekukura kwehomoni. Kune avo vasingadye husiku, iyo "nzara mahormone" inomuka nekukurumidza pakati pehusiku uye inosvika pakakwirira kusvika kuma 2.30, inogara yakakwira kusvika mangwanani, izvo zvinomutsa chishuwo chekudya chimwe chinhu mushure mekurara. Panguva imwecheteyo, melatonin inoderedza zvakanyanya kugadzirwa kweghrelin.
Natural Maitiro Ekurasa Mafuta yakasikwa matiri nemasikirwo pachayo, iwe unongoda kunyatsogadzirisa. Kushandiswa kweCalorie uye uremu hwemuviri nguva dzose zvinonyanya kugadziriswa nehomoni inonzi leptin… Inowedzera masikati uye inokwira pakati pehusiku. Kuvhiringidzwa kwehomoni iyi ndicho chikonzero chikuru chekuneta.
Kune mamwe akawanda mahormone ayo muviri wemunhu unogadzira mune imwe circadian mutinhimira.
Ndeipi mitemo inoda kuteverwa?
Kuti uchengetedze hutano hwako mune yakakodzera mamiriro, iwe unofanirwa kunzwisisa kuti iyo circadian mutinhimira inokanganiswa nezvakasiyana zviratidzo, izvo zvinodaidzwa kunzi izwi reGerman izwi zeitgebers ("kupa nguva" kana "synchronizer"). Izvi ndizvo chaizvo zvinhu zvekunze zvinopa zano kumutumbi wedu kuti uwiriranise wachi yeuzvara nekushanda chaiko kwemuviri wese. Iwo makuru zeitgebers anosanganisira:
chiedza uye nguva yerima yezuva,
kudya kana kutsanya
tembiricha yemhepo,
Kumhepo kumanikidza,
kurovedza muviri,
kudyidzana munharaunda,
kushandiswa kwemishonga.
Kuti uchengetedze mutinhimira we circadian zvakanaka, tevera aya marongero.
Bvisa mwenje husiku. Kunyangwe kupisa manhamba pawadhi yemagetsi kunogona kudzora kugadzirwa kwemelatonin.
Mangwanani, dyara pachako nemwaranzi yezuva, ivo vanogadzirisa iyo circadian mutinhimira. Pakati pezuva zvakakosha "kusimbisa" nechiedza chechisikigo zvakanyanya sezvinobvira. Owl vanhu vanoonekwa sevanonyanya kushushikana nekuda kwekuratidzwa kwekunze kwekutyora kwetsika dze circadian.
Enda kunorara uye kumuka panguva imwe chete. Izvi zvinodikanwa pakuronga uye kuwiriranisa maitiro ese mumuviri.
Usadye maawa 3-4 usati warara. Nemamiriro aya, kugadzirwa kwemahormone zvinoenderana nekudya kunogadziriswa. Muviri pachawo unotanga kudzora huremu.
Mazhinji emakoriori, angangoita 85% yemutengo wezuva nezuva, anoda kudyiwa mangwanani nemanheru, achisiya chete 15% yemanheru. Kana iwe ukamuka pakati pehusiku nekuda kwenzara, ipapo mutinhimira hauna kurongeka.
Dzivisa kurovedza muviri maawa mashoma usati warara. Nguva yakanakisa yemitambo iri pamberi pa17: 00.
Deredza kushushikana kwepfungwa kunodzvinyirira uye nekukanganisa yako circadian mutinhimira. Izvi zvinogona kugoneswa nehasha, godo, kunyara, ruvengo, kufunganya kunetseka, kuronga kwepamusoro kwebasa.
Rara muimba inotonhorera kuti utonhore muviri wako pasi neusiku.
Enda kunorara nekukurumidza sezvazvinogona, iyo yakanaka purogiramu iri kubva 22:00 kusvika 06:00. Kana iwe uri pane yekupedzisira regimen iyo inokuvadza kune hutano hwako, saka unogona kugadzirisa yako circadian mutinhimira mumwedzi mitatu. Kuti uite izvi, unofanirwa kuenda kunorara mazuva ese pasati papfuura 10 pm. Nyowani nyowani dzeeuron dzinoenderana muuropi, uye iwe unozokudziridza tsika yekurara nenguva.
Circadian rhythm yezvirwere
Zvese zviri pamusoro zvinobatsira kunzwisisa kuti nei zvimwe zvirwere zvakaitwa pane dzimwe nguva dzezuva. Semuyenzaniso, kuora mwoyo zvinowanzoitika mangwanani, uye asthma kurwisa Inoitika, sekutonga, pakati pe23.00 na 03.00. Kuzvimba kwemajoini inoitika mushure mekurara kwehusiku nekuda kwekuti immune system iri kushanda mangwanani. Kumanikidza kweArterial uye kurovera kwemoyo kunowedzera mumaawa ekutanga nekuda kwekukwira kwehomoni cortisol mangwanani. Nehurombo, kuora mwoyo и kurohwa Peak pamberi pa9 am nekuda kwekukwira kweropa panguva ino. Vanhu vane chirwere chemumajoini or ankylosing spondylitis vanoonawo kuomarara kwemajoini mumaawa ekutanga.
Zvinoenderana nemitemo yakasikwa nezvakasikwa, immune system yedu inoshanda zuva rese - masikati neusiku. Isu tinongofanirwa kuteerera kumutumbi wedu uye nekuubatsira kuti ushande zvine mutsindo uye uchienderana sezvinobvira.