Njira Yabwino Kwambiri Yochizira Jet Lag ndi Chakudya

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Ndi zizindikilo monga kutopa, kusokonezeka kugona, mavuto am'mimba, komanso kuvuta kuyang'ana, ndege zonyamula ndege mwina ndizovuta kwambiri kuyenda. Ndipo mukamaganizira za njira yabwino yosinthira kuti muzolowerane ndi nthawi yatsopano, malingaliro anu amapita ku dongosolo lanu la kugona kaye. Ngati mutha kuyika izi panjira pogona ndi kudzuka nthawi yoyenera, china chilichonse chitha kungogwera, sichoncho? Malinga ndi kafukufuku watsopano wofalitsidwa mu Psychology & Health, pali njira ina, mwina yothandiza kwambiri kuti thupi lanu lizitha kusintha ndikulimbana ndi jet. Kafukufuku watsopano wapeza kuti mukamadya chakudya chanu chimakhala ndi gawo lofunikira kwambiri pakukhazikitsa wotchi yathupi lanu.

Pakafukufuku, ofufuza adalembetsa gulu la oyang'anira ndege okwera 60 (anthu omwe akudutsa nthawi za reg) kuti ayese malingaliro awo. Pakhala pali kafukufuku wam'mbuyomu wotsimikizira kuti mukamadya zimakhudzana ndi mtundu wanu wa circadian (wotchi yamkati ya thupi lanu yomwe imakuuzani nthawi yoti mudzuke, kugona, ndi zina). Chifukwa chake olembawo adayamba ndi lingaliro loti ngati awa oyendetsa ndege akanangokhala ndi chakudya chofananira tsiku limodzi tsiku lawo lisanakwane komanso masiku awiri pambuyo pake, ndege zawo zitha kuchepetsedwa. Oyang'anira ndege adagawika m'magulu awiri: limodzi lomwe limatsata dongosolo lamasiku atatu lodyera kudya chakudya chanthawi zonse, komanso lomwe limadya momwe amafunira. (FYI, umu ndi momwe khofi usiku imakondera nyimbo yanu ya circadian.)

Pamapeto pa phunziroli, ochita kafukufuku adapeza kuti gulu lomwe limagwiritsa ntchito ndondomeko yodyera nthawi zonse linali latcheru komanso lochepa kwambiri la jet pambuyo pa kusintha kwa nthawi. Chifukwa chake, zikuwoneka kuti malingaliro awo anali olondola! "Ogwira ntchito ambiri amadalira kugona m'malo modyera njira zochepetsera kuchepa kwa ndege, koma kafukufukuyu wasonyeza kuti nthawi yofunikira pakudya imatha kukhazikitsanso nthawi yathunthu," monga a Cristina Ruscitto, Ph.D., ochokera ku Sukulu ya Psychology ku Yunivesite ya Surrey, m'modzi mwa omwe adalemba nawo kafukufukuyu, komanso yemwe kale anali wogwira ntchito yandege, adatero munyuzipepala.

Ngati jet lag ndichinthu chomwe mukulimbana nacho, njirayi ndiyosavuta kuyigwiritsa ntchito. Sizochuluka kwambiri za nthawi yomwe mumadya chakudya chanu, koma makamaka kuti zimagawanika mofanana pa tsiku lonse. Mwachitsanzo, ngati muli ndiulendo wapaulendo m'mawa kwambiri, idyani chakudya chanu mukadzatuluka (pakani ndikudya mundege, ngati kuli kofunikira!), Kenako onetsetsani kuti mwadya nkhomaliro maola anayi kapena asanu kenako ndikudya chakudya china patapita maola asanu. Tsiku lotsatira mutayenda, idyaninso zakudya zanu zomwe zimasiyana tsiku lonse kuyambira ndi chakudya cham'mawa chitangoyamba kuwala, ngakhale mutakhala kuti mwatopa. Zotsatira za kafukufukuyu zikuwonetsa kuti nthawi zonse Chakudya ndi chomwe chimakhudza, osati kutsata ndondomeko ya nthawi yomwe ikugwirizana ndi nthawi yanu. Mosadabwitsa, zikuwoneka ngati chakudya ndiye yankho la mavuto ena amoyo. (Ngati muli ndi ulendo waukulu m'mawa, onani maphikidwe awa am'mawa omwe mungapange m'mphindi zisanu.)

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