Okuqukethwe
Siyini isigqi se-circadian nokuthi sizithinta kanjani izimpilo zethu
Sithola imfihlo enkulu yokugcina impilo enhle, ukulala okuzinzile kanye nesisindo somzimba esijwayelekile.
Emzimbeni wethu, kunezinombolo eziningi zezinqubo zebhayoloji ezithinta impilo. Zonke kufanele ziqhubeke ngokulandelana, ngesigqi futhi zihambisane. Kufana ne-orchestra, lapho insimbi ngayinye idlala khona ngesikhathi esithile futhi izwakala kuphela kwirejista eyabelwe kuyo, okuholela ku-symphony eyodwa ehambisanayo. Ngakho-ke, isigqi sangaphakathi ixhuma ama-hormone receptors adingekayo okwamanje, alawula imetabolism, ukulala kwethu namasosha omzimba.
Siyini isigqi se-circadian?
Igama elithi circadian lakhiwa imiqondo emibili yesiLatin: circa - circle and dies - day. Lokho wukuthi, lezi yizinguquko ezinesigqi ezenzeka emzimbeni womuntu kungakapheli amahora angama-24 futhi zihambisana nokushintsha kwemini nobusuku. Ngalesi sikhathi, izinguquko zamakhemikhali, zengqondo nezomzimba zenzeka ngokushintshana okuthile. Ama-molecule akhethekile asebenza njengewashi futhi enza noma yiziphi izinto eziphilayo zisebenze kahle, zizigcine ziphinde zilulame. Ngo-2017, uMichael Young, uJaffrey Hall noMichael Rosbash baklonyeliswa ngeNobel Prize ngokuthola kwabo izindlela zamangqamuzana ezilawula isigqi se-cicadian.
Kungani udinga ukwazi ngezigqi ze-circadian?
Uma uzivumelanisa kahle nesigqi samahora angama-24, unga:
lawula ukuvezwa kwezifo;
phatha imetabolism;
lula ukulala;
thuthukisa isimo sakho sengqondo.
Isibonelo, ekuseni awunamathuba amancane okuthi ubanjwe yisifo kunasebusuku. Umzimba uphendula ngokwehlukile esifweni esithile kuya ngesikhathi sosuku. Ukwazi ukuthi isigqi se-circadian sisebenza kanjani kungakusiza ukuthi unqume ukuthi umuthi uzosebenza nini kangcono futhi ngaleyo ndlela ulungise isilinganiso somuthi ongaba yingozi ngaphandle kokulahlekelwa ukusebenza kwawo.
Isigqi se-Circadian samahomoni
Ngokuya ngesikhathi sosuku, umzimba ukhiqiza ama-hormone athile.
Uma kungekho ukukhanya, kuyabonakala melatonin - i-hormone yokulala. Ngisho nokukhanya kwesibani, i-TV, ucingo kanye nokukhanya kwasebusuku kuthinta ukungabi bikho kwayo. Yingakho emadolobheni amakhulu kudingeka ukuthi kube namakhethini okucima ugesi azovikela igumbi lokulala ekukhanyeni kwamalambu asemgwaqweni.
Amahomoni wegilo zikhishwa lapho imetabolism incipha, futhi izinga lokushisa lomzimba likhombisa amanani aphansi. Cishe sekuyihora lesi-3-4 ekuseni. Ngalesi sikhathi, ukusebenza okujwayelekile komzimba kulawulwa futhi inqubo yokukhula kwempahla yamathambo yenzeka.
Ihormone i-cortisol ikhula ngo-6 ekuseni. Inesibopho sokusebenza kwemicu yemisipha, isibonelo, izicubu ezibushelelezi zenhliziyo myocardium. Kucindezela ukutheleleka nokuvuvukala, kepha ngesikhathi esifanayo kunciphisa umphumela we-histamine ekuphenduleni okweqile.
Ebusuku, inani le- i-hormone ghrelinokwenza uzizwe ulambile futhi kukhuthaze ukukhiqizwa kwe-hormone yokukhula. Kulabo abangadli ebusuku, "i-hormone yokulamba" ikhuphuka ngokushesha phakathi kwamabili bese ifinyelela isiqongo sayo cishe ngo-2.30, ihlala iphakeme kuze kube sekuseni, okuvuselela isifiso sokudla okuthile ngemuva kokulala. Ngesikhathi esifanayo, i-melatonin inciphisa kakhulu ukukhiqizwa kwe-ghrelin.
Indlela Yemvelo Yokulahlekelwa Amafutha sinemvelo kithi ngokwemvelo uqobo, udinga nje ukuyilungisa kahle. Ukusetshenziswa kwekhalori nesisindo somzimba njalo kulawulwa kakhulu yi-hormone ebizwa i-leptin… Iyanda emini bese iphakama phakathi kwamabili. Ukuphazanyiswa kwaleli hormone kuyimbangela enkulu yokukhuluphala.
Kunezinqwaba zamanye ama-hormone umzimba womuntu ozihlanganisa nesigqi esithile se-circadian.
Yimiphi imithetho okudingeka ilandelwe?
Ukuze ugcine impilo yakho isesimeni esifanele, udinga ukuqonda ukuthi isigqi se-circadian sithonywe yizimpawu ezahlukahlukene, ezibizwa ngegama lesiJalimane zeitgebers ("ukunika isikhathi" noma "synchronizer"). Lezi yizici zangaphandle ezinikeza ukusikisela emzimbeni wethu ukuvumelanisa iwashi lezinto eziphilayo kanye nokusebenza okufanele komzimba wonke. Ama-zeitgebers amakhulu afaka:
isikhathi sokukhanya nesimnyama sosuku,
ukudla noma ukuzila ukudla
izinga lokushisa lomoya,
Ukucindezela komoya,
umsebenzi womzimba,
ukuxhumana nomphakathi,
ukusetshenziswa kwezidakamizwa.
Ukugcina isigqi sakho se-circadian silungile, landela le mihlahlandlela.
Susa ukukhanya ebusuku. Ngisho nezinombolo ezivuthayo ewashini elisebenza ngogesi zinganciphisa ukukhiqizwa kwe-melatonin.
Ekuseni, zitshale ngemisebe yelanga, zilungisa isigqi se-circadian. Emini kuyadingeka ukuthi "wondle" ngokukhanya kwemvelo ngangokunokwenzeka. Abantu be-Owl bacatshangelwa kakhulu ngokomzwelo ngenxa yokubonakaliswa kwangaphandle kokwephula isigqi se-circadian.
Lala uvuke ngasikhathi sinye. Lokhu kuyadingeka ekuhlelweni nasekuvumelaniseni zonke izinqubo emzimbeni.
Ungadli amahora ayi-3-4 ngaphambi kokulala. Ngale ndlela, ukukhiqizwa kwamahomoni ngokuya ngokudla kuzolungiswa. Umzimba uqobo uzoqala ukulawula isisindo.
Amakholori amaningi, cishe ama-85% wenani lansuku zonke, adinga ukudliwa ekuseni nantambama, kusale u-15% kuphela kusihlwa. Uma uvuka phakathi kwamabili ngenxa yendlala, khona-ke isigqi asikho esimeni.
Gwema ukuzivocavoca amahora ambalwa ngaphambi kokulala. Isikhathi esihle semidlalo singaphambi kuka-17: 00.
Nciphisa ukucindezeleka kwengqondo okucindezela nokuphazamisa isigqi sakho se-circadian. Lokhu kungenziwa kube lula ngentukuthelo, umona, amahloni, inzondo, ukucabanga okukhathazayo, izinhlelo zomsebenzi overestimated.
Lala egumbini elipholile ukugcina ukushisa komzimba wakho phansi ubusuku bonke.
Lala ngokushesha ngangokunokwenzeka, isheduli efanelekile isuka ku-22: 00 kuye ku-06: 00. Uma usesimisweni esesidlulile esiyingozi empilweni yakho, lapho-ke ungalungisa isigqi sakho se-circadian ezinyangeni ezintathu. Ukuze wenze lokhu, udinga ukulala nsuku zonke kungakadluli ihora le-10 kusihlwa. Izindwangu ezintsha ze-neurons zizolingana ebuchosheni, futhi uzoba nomkhuba wokulala ngesikhathi.
Isigqi se-circadian sezifo
Konke lokhu okungenhla kusiza ukuqonda ukuthi kungani ezinye izifo zenziwa zisebenze ngezikhathi ezithile zosuku. Ngokwesibonelo, kokuhlaselwa yisifo senhliziyo zenzeka kaningi ekuseni, futhi ukuhlaselwa isifuba somoya kwenzeka, njengomthetho, phakathi kuka-23.00 no-03.00. Ukuvuvukala kwamalunga kwenzeka ngemuva kokulala ebusuku ngenxa yesimiso sokuzivikela komzimba esisebenza ekuseni. Ingcindezi yemithambo yegazi futhi izinga lokushaya kwenhliziyo liyakhula ngezikhathi zokuqala ngenxa yokwanda kwe-hormone cortisol ekuseni. Ngeshwa, kokuhlaselwa yisifo senhliziyo и imivimbo Inani eliphakeme ngaphambi kuka-9 ekuseni ngenxa yomfutho wegazi ophezulu ngalesi sikhathi. Abantu abane sokuqaqamba kwamalunga or i-spondylitis e-ankylosing baphinde babone ukuqina kwamalunga emahoreni okuqala.
Ngokwemithetho esungulwe yimvelo, amasosha ethu omzimba asebenza usuku lonke - imini nobusuku. Kumele silalele umzimba wethu futhi siwusize usebenze njengesigqi nangokuvumelana ngangokunokwenzeka.