Kubvira pakushambadzira kwekutengesa ndege pakabuda Hondo Yenyika II, vatasvi vanga vachiedza kuongorora nzira yekudzivirira kudzika kwejet - uye mishonga yemagadziro yekuwana pamusoro payo.
Desynchronosis, inonyatsozivikanwa nevanhu vakawanda sejet rakaputika, yakawanda yakajeka mushure mokunge ichikwira ndege huru refu kuAsia . Jet rakaputika ndechimwe chezvirwere zvinowanzoshungurudza vanofamba munyika dzose.
Kunyange zvazvo zvakawanda zvakagadziriswa zvakaitwa, hapana jet rakagadzirwa mishonga pamusika inogadzirisa nokukurumidza kwechironobiological zvirwere.
Kuisa piritsi hakuzoiti zvinyengeri. Ichokwadi, nguva isina kukodzera melatonin inowedzera - inowanzoshambadzirwa sejasi remarara remvura yakasikwa - inogona kunyangarika kuchera kwako. Kungotaura, muviri wako unongoda nguva yekuverenga. Asi kune dzimwe nzira dzepanyama dzokufambisa zvinhu pamwe chete uye kuderedza kusvibiswa kwejet yag inenge iri parwendo rwako.
Ne miviri yehupenyu yakagadzirirwa kufamba kana kutasva bhiza, vanhu havana kumbofanirwa kuvhara kure kure nekukurumidza sokufamba kwemazuva ano . Iyo makemikari-based circadian clock mumitumbi yedu inotitaurira kuti kudya uye kurara kunowanzoenda haywire kwevhiki yekutanga mushure mekufamba kwenguva refu kumabvazuva kana kumadokero. Zvinosuruvarisa, kuputika kwejet kunogona kuita kugadziriswa kune imwe nzvimbo isingazivikanwe iyo yakaoma zvikuru pashure pokusvika kuAsia.
Chii Chinonzi Jet Lag?
Kuyambuka mitsara mitatu kana kupfuura kunogona kukanganisa mararamiro ezvinyorwa uye circadian rhythms. Melatonin, hormone yakavanzwa neine pineal gland munguva yerima, inotiita kuti tinzwe takarara kana pane kusavapo kwechiedza.
Kusvikira mazinga e-melatonin agadziriswa uye agadziriswa kunzvimbo yako yatsva yenguva, maawa emakemikari anoratidza kuti nguva yekurara haizove yakabvumirana nenzvimbo yako itsva.
Kufamba kumavirazuva kunokonzera jet yakare, zvisinei, kufamba kumabvazuva kunokonzera kukanganisa kukuru kune circadian rhythms. Izvi ndechokuti kufamba kumabvazuva kunoda kuti mukati redu reawa rifambe mberi, iro rakaoma zvikuru kuita kunze kwekumedzisa.
Zviratidzo zveJet Lag
Vafambi vanoona jet yakakura yakagadzikana vanogona kunzwa vachinetseka masikati mashoma, vashoma vakamuka usiku, uye vane nzara panguva dzisina kunaka. Musoro wemusoro, kusagadzikana, uye kushayikwa kwemazuva ose kunotarisa kutarisa kune imwe nzvimbo kuenda kunzvimbo itsva kune dambudziko.
Jet rakagadzirirwa haisi kungobata kurara chete; nzara inouraya panguva dzisinganzwisisiki sezvo chirwere chako chekudya chinopisa zvichienderana nenguva yako yekare yenguva. Chikafu chinodyiwa nguva dzose hachina kunakidza uye chinogona kuva chakaoma kukura.
Sezvo miviri yedu inowanzoita kugadziriswa kwemukati patinenge takavata, jet rakakwanisa kuderedza simba rekudzivirira zvirwere zvemuviri, zvichiita zvirwere uye mavairusi zvakasangana nekutakura kwevanhu kunyange kunyanya dambudziko.
Vafambi vanoshuma iyi jet inowanzovhara zviratidzo:
- Kunyunyuta
- Masikati kubata
- Waking up zvakare kare
- Kusava nenzara
- Kushaikwa kwekutarisa uye kuora mwoyo
- Musoro uye kusuruvara
Ona ruzere rwakakwana rwejet lag zviratidzo .
Natural Jet Lag Zvidimbu
Kunyange zvazvo kusati kwava nemashiripiti emakemikari ekugadzirisa, iwe unogona kutora matanho mberi, panguva, uye shure kwekuenda kwako kuti uwedzere nguva yekudzorera inodikanwa.
- Shandisa Kuranga: Nguva yekurasira kunze kwechirevo-chine utano hwe "teerera muviri wako." Iyo yakagadziriswa yakasikwa yakasikwa yakakwana yega yekumanikidza muviri wako muitiro wayo mutsva. Simba rinokunda rinoshanda zvakanakisisa. Dzivisa muedzo wekurara pasi pakati masikati; panzvimbo iyo, tarisira kusvikira nguva yakafanira yekurara usiku. Kunyange zvazvo zviri nyore zvichitaurirwa pane kuita nezvose zviyero zvekudya mumugwagwa muAsia , usanonoka panguva dzisina kunaka. Edya kudya panguva dzakatarwa pasinei nokuti iwe hausi nenzara.
- Iva Zuva Rezvakanaka Zuva reSvondo: Ma melatonin ako anotenderera - uye pakupedzisira iwe circadian clock - inotarisirwa nezviyero zvezuva rinouya mumeso ako. Kunyangwe iwe uchaneta wakaneta mushure mekufamba kwenguva refu, zuva rako rokutanga pasi haisi zuva rakanaka rokupedza mhepo yakapoteredza hotera uchiona terevhizheni. Buda panze, ramba uchigadzirira masikati masikati, uwane chiedza chezuva, uye uone dzimwe nzvimbo.
- Dzivisa Makemikari: Nemaawa emuviri wako atova mumatambudziko, kuwedzera kukurudzira kwakafanana necaffeine kunongopesanisa zvinhu izvo zvakawanda. Pasinei nekuda kwekusimudzira kupfuurira nemusi iwoyo masikati masikati, usapindwa kunwa caffeine mushure memazuva masikati kusvikira iwe uchigadziriswa. Zvokurara (Valium, Ambien, etc) zvicharamba zviri muhutano hwako uye zvinokanganisa jet rakagadziriswa zvakanaka kana mushure mekufamba.
- Dzivisa Zvemagetsi Pausiku: Chiedza chebhuruu chinobva kunezvikwangwani chinogona kuchinja kushandiswa kwe melatonin. Chinhu chakanaka chekumanikidzira kurara ndechokuverenga pane kutarisa terevhizheni kana kutamba ne smartphone. Buda bhuku iroro rokutungamirira uye utanga kurota pamusoro pezuva rako rinotevera!
- Tanga paIndaneti: Unogona kutanga jet rako kudzivirira usati wasvika kubva ndege. Isa nguva yako yekuenda kune imwe nguva mune ramangwana rako, ezvo ita zvose zvaunogona kurara uye kudya zvichienderana nenzvimbo itsva yenguva panzvimbo yekare. Vhura vhudzi rewindo kana yava nguva yekufananidzira rima. Simuka, famba-famba nendege kuti urege kunetseka, uye urege kungotarisa kuburikidza nendege panguva yemasikati pane ramangwana rako. Ramba chido chekudya kunze kwekunetseka. Yeuka: ruvara rwebhuruu runobva kuchirongwa cheLCD ruchapedza maitiro ako ekurara - kuvhara iyo nguva yekurara.
Jet Extreme Iri Kugadzirisa
Chimwe chekudzidza neBritish Journal of Sports Medicine chakaratidza kuti 0.5 mg yeti ye melatonin - inowanikwa kutengwa sekuwedzera kwezvokudya - yakatorwa pazuva rokutanga rwendo rwako inogona kubatsira kuderedza kuputika kwejet kana zviyero zvakakodzera zvezuva zvichibviswa. IU.S. Food and Drug Administration haisati ikurudzira melatonin sejet remg remedy.
Chidzidzo chakaitwa naHarvard Medical School chakaratidza kuti kutsanya kwemaawa masere kusvika usati wasvika kunogona kubatsira kukunda muviri wemazuva chaiwo. Kutsanya kunokonzera kupindurwa kwevanhu vemazuva ose kunogonesa kuwana chikafu chinonyanya kukosha pane kutevera circadian rhythms. Kunyangwe iwe usingatsanyi, kudya zvishomanana kunogona kuderedza zvimwe zvevarombo vanochera kudya / nguva dzose zvinowanzobatanidzwa nejet lag.
Zvinotora Nguva Yakadini Kuti Uwane Jet Lag?
Zvichienderana nezera, kufanana mumuviri, uye genetics, jet rakagunzva vanhu zvakasiyana. Zvamunoita paunenge uchienda (zvigaro zvokurara, doro, kutarisa mafirimu, nezvimwe) zvinopfupisa kana kutambanudza nguva yako yekudzikinura. Mutemo unogamuchirwa unofanirwa kuti unofanirwa kubvumira rimwe zuva rakazara kuti ridzoke kubva kujet rakaputika nguva dzose (awa yakawana) wakafamba kumabvazuva.
Nzvimbo dzeUnited States dzeDaase Prevention and Control (CDC) inotsanangura kuti kudzoka kubva kujet rakasununguka mushure mokufamba kumavirira kunoda mazuva mazhinji akaenzana nehafu yenguva dzakapfuura. Izvozvo zvinoreva kubhururuka kumadokero kubva kuJFK (Eastern Time Zone) kuenda kuBangkok kunotora mutengo wekufamba mazuva anenge matanhatu muThailand kuzorwisa zvachose jet lag.