Kodi Jet Lag, zizindikilo zazikulu ndi momwe mungapewere

Zamkati

• Zizindikiro zazikulu
• Momwe mungapewere kukwera ndege

Jet lag ndizomwe zimachitika pakakhala kusokonezeka pakati pamiyeso yazachilengedwe ndi zachilengedwe, ndipo nthawi zambiri zimadziwika pambuyo paulendo wopita kumalo omwe amakhala ndi nthawi yosiyana ndi masiku onse. Izi zimapangitsa kuti thupi litenge nthawi kuti lizolowere komanso kuwononga kugona ndi kupumula kwa munthuyo.

Pankhani yoti jet lag chifukwa chakuyenda, zizindikilo zimawoneka m'masiku awiri oyambilira oyenda ndipo amadziwika ndi kutopa, mavuto ogona, kusakumbukika ndi kusinkhasinkha. Komabe, zizindikilozi zimatha kuwonekeranso mwa amayi a makanda obadwa kumene, mwana akadwala ndipo sagona usiku wonse, komanso kwa ophunzira omwe amakhala usiku wonse akuphunzira, chifukwa izi zimayambitsa kusokonekera pakati pamiyeso ya munthuyo chilengedwe.

Zizindikiro zazikulu

Munthu aliyense amayankha mosiyanasiyana kusintha kwakanthawi ndipo, chifukwa chake, zizindikilo zina zimatha kukhala zokulirapo kapena zitha kupezeka mwa ena osakhalako mwa ena. Mwambiri, zina mwazizindikiro zazikulu zoyambitsidwa ndi jet lag ndi monga:

• Kutopa kwambiri;
• Matenda ogona;
• Zovuta kukhazikika;
• Kutaya pang'ono kukumbukira;
• Mutu;
• Nseru ndi kusanza;
• Mavuto am'mimba;
• Kuchepetsa kuchepa;
• Kupweteka kwa thupi;
• Kusiyanasiyana kwa malingaliro.

Chochitika cha Jet Lag chimachitika chifukwa pali kusintha kwa kuzungulira kwa maola 24 a thupi chifukwa cha kusintha kwadzidzidzi, kukhala kofala kwambiri kuti muzindikire mukamayenda kuchokera kumalo osiyanasiyana kupita munthawi ina. Zomwe zimachitika ndikuti ngakhale nthawi ndiyosiyana, thupi limaganiza kuti ili kunyumba, imagwira ntchito nthawi yanthawi zonse. Kusintha kumeneku kumasintha nthawi yodzuka kapena kugona, zomwe zimapangitsa kusintha kwa thupi lonse ndikupangitsa kuti ziwonetsero za Jet Lag ziwoneke.

Momwe mungapewere kukwera ndege

Monga ma jet lag amapezeka pafupipafupi poyenda, pali njira zopewera kapena kupewa kuti zizindikire kuti sizikupezeka. Pachifukwa ichi, tikulimbikitsidwa:

1. Ikani nthawi nthawi yakomweko, kotero kuti malingaliro azolowere nthawi yatsopano yomwe ikuyembekezeka;
2. Kugona ndi kupumula tsiku loyamba, makamaka usiku woyamba atafika. Kutenga piritsi 1 la melatonin musanagone kungakhale kothandiza kwambiri, popeza hormone iyi imagwira ntchito yoyendetsa kuzungulira kwa circadian ndipo imapangidwa usiku ndi cholinga cholimbikitsa kugona;
3. Pewani kugona mokwanira paulendo wapaulendo, posankha tulo, popeza ndizotheka kugona nthawi yogona;
4. Pewani kumwa mapiritsi ogonapopeza amatha kusiyanitsa kayendetsedwe kake. Poterepa, cholimbikitsidwa kwambiri ndikutenga tiyi omwe amalimbikitsa kumverera kwachisangalalo;
5. Lemekezani nthawi ya dziko lomwe mukupita, kutsatira nthawi ya chakudya ndi nthawi yogona ndi kudzuka, chifukwa zimakakamiza thupi kuti lizolowere mofulumira kuzungulire watsopano;
6. Lowetsani dzuwa ndikuyenda panja, monga kusamba dzuwa kumalimbikitsa kupanga vitamini D ndikuthandizira thupi kuzolowera bwino ndandanda yatsopano.

Kuphatikiza apo, ngati njira yolimbana ndi jet lag ndikulimbikitsidwa kuti mugone mokwanira, zomwe ndizovuta munthawi imeneyi popeza thupi limagwiritsa ntchito nthawi yosiyana. Onani vidiyo yotsatirayi kuti mupeze malangizo oti mugone mokwanira: