Kuchokera pamene ndege zamalonda zinatha pambuyo pa nkhondo yachiwiri ya padziko lonse, okwera ndege akhala akuyesera kupeza momwe angapewere kutaya ndege - ndi njira zowonongeka zowonjezera.
Desynchronosis, yomwe imadziwika bwino ndi anthu ambiri monga ndege, imakhala yotsimikizika kwambiri itatha kuthamanga ku Asia . Kutsegula kwapadera ndi chimodzi mwa matenda omwe amavutitsa anthu oyenda padziko lonse.
Ngakhale kuti zinthu zasintha kwambiri, palibe njira yothetsera vutoli pamsika ndikonzekera mwamsanga kwa matendawa.
Kuponya mapiritsi sikungapange chinyengo. Ndipotu, nthawi yowonjezera ya melatonin yowonjezeretsa - nthawi zambiri imagulitsidwa ngati mankhwala othawirako ndege - imatha kuchepetsa kupumula kwanu. Mwachidule, thupi lanu limangofuna nthawi yokonza. Koma pali njira zina zachilengedwe zofulumizitsa zinthu pamodzi ndikuchepetsa kuchepa kwa jet komwe kuli pa ulendo wanu.
Ndi matupi omwe amapangidwira kuyenda kapena kukwera kavalo, anthu sankafunikiranso kuyendetsa mtunda mofulumira monga momwe ndege yamakono imathandizira. Nthawi yowonongeka ya thupi m'thupi lathu yomwe imatiuza nthawi yoti tidye ndi kugona nthawi zambiri imapita ku haywire sabata yoyamba itatha kuthawa kutalika kummawa kapena kumadzulo. Mwamwayi, kuyendetsa ndege kungapangitse kusintha kumalo osadziwika kumene kumakhala kovuta kwambiri nditangofika ku Asia.
Kodi Jet Lag Ndi Chiyani?
Kuyenda maulendo atatu kapena ochulukirapo kungapangitse kuti zamoyo ziwonongeke. Melatonin, mahomoni obisika ndi pineal gland mu mdima, amachititsa ife kugona ngati palibe kuwala.
Mpaka miyeso ya melatonin ikulamulidwa ndikusinthidwa ku malo anu atsopano, mawotchi a mankhwala omwe amasonyeza nthawi yoti mugone asagonezane ndi malo anu atsopano.
Kuyenda kumadzulo kumayambitsa ndege zina, komabe kuyendayenda kummawa kumabweretsa chisokonezo chachikulu ku nyimbo zozungulira. Izi ndi chifukwa kuyenda kummawa kumafuna kuti nthawi yathu yapakati ikhale yapamwamba, zomwe zimakhala zovuta kwambiri kuposa kuzichedwa.
Zizindikiro za Jet Lag
Oyendayenda omwe akukumana ndi kupopera koopsa kwambiri amamva kuti ndi ovuta kwambiri madzulo, amakhala maso usiku, ndipo amamva njala nthawi zovuta. Mutu, kukhumudwa, ndi kusowa kwa malingaliro a tsiku ndi tsiku kumapangitsa kuti mutha kupita kumalo atsopano ngakhale zovuta zambiri.
Kutsekemera sikungokhudza kugona; Njala imamenyedwa nthawi zovuta pamene dongosolo lanu lakumagazi limawombera molingana ndi nthawi yanu yakale yamakono. Zakudya zomwe zimadyedwa nthawi zonse sizimasangalatsa ndipo zimakhala zovuta kuzimba.
Pamene matupi athu nthawi zambiri amatha kukonza mkati mwathu pamene tigona, kuyamwa kungathe kufooketsa chitetezo cha mthupi, kupanga tizilombo toyambitsa matenda ndi mavairasi omwe akukumana nawo paulendo wautali ngakhale vuto lalikulu.
Oyendayenda amavomereza zizindikiro izi zowopsa za ndege:
- Kusagona
- Kugona kwa masana
- Akudzuka molawirira kwambiri
- Kupanda njala
- Kupanda kuganizira ndi kuvutika maganizo
- Mutu ndi kukhumudwa
Onani mndandanda wa zizindikiro za jet zizindikiro .
Zilonda Zachilengedwe Zachilombo
Ngakhale kuti palibenso zamatsenga zamatsenga, mungathe kuchitapo kanthu, musanayambe, komanso mutatha kuthawa kuti muchepetse nthawi yochira yomwe ikufunika.
- Gwiritsani Ntchito Chilango: Nthawi yochotsa malingaliro abwino-a "kumvetsera thupi lanu." Njira yabwino kwambiri yothetsera vutoli ndikumenyetsa thupi lanu kuti likhale labwino. Mphamvu yachisokonezo imagwira ntchito bwino. Pewani kuyesedwa kugona pakati pa masana; M'malo mwake, dikirani mpaka nthawi yoyenera kugona usiku. Ngakhale zosavuta kunena kusiyana ndi kuchita ndi mayesero onse akudya mumsewu ku Asia , musamamwe madzi nthawi zovuta. Idyani zakudya pa nthawi zomwe mwakhazikitsira mosasamala kanthu kuti mulibe njala kapena ayi.
- Pezani Zambiri za dzuwa: Nthawi yanu yokhala ndi melatonin - ndipo potsirizira pake nthawi yanu yozungulira - imayikidwa ndi kuchuluka kwa dzuwa. Ngakhale mutakhala wotopa pambuyo paulendo wautali, tsiku lanu loyamba pasanakhale tsiku labwino lokhala ndi lounging kuzungulira hoteloyo muwonere TV. Pita panja, khalanibe olimbika masana, utenge kuwala kwa dzuwa, ndi kuona malo ena.
- Pewani Mankhwala: Ndiwotchi ya thupi lanu ili kale phokoso, kuonjezera zolimbikitsa monga caffeine zimangopangitsa kuti zinthu zisawonongeke. Ngakhale kuti mukufunikira kupititsa patsogolo madzulo masana, samani mowa wa khofi pambuyo masana mpaka mutasinthidwa. Zochita zogona (Valium, Ambien, etc.) zidzatha m'dongosolo lanu ndipo zimakhudza kupopera kwa jet bwino pambuyo pa kuthawa.
- Pewani Zamagetsi Pakati pa Usiku: Kuwala kwa buluu kuchokera pazithunzi kungasinthe kusamba kwa melatonin. Njira yabwino yokakamizira kugona ndi kuwerenga m'malo mowonerera TV kapena kusewera ndi smartphone. Tulukani bukhuli ndikuyamba kulota za tsiku lotsatira!
- Yambani pa Ndege: Mungayambe kupewera ndege yanu musanatulukemo ndege. Ikani mlonda wanu nthawi yomwe mudzapitako, ndipo chitani bwino kuti mugone ndi kudya pogwiritsa ntchito nthawi yatsopano kusiyana ndi yakale. Tsekani mthunzi wazenera pamene nthawi ikuwonetsera mdima. Nyamuka, sungani mozungulira ndege kuti mupewe kuthamanga, ndipo pewani kungoyendayenda paulendo masana pamalo anu otsogolera. Pewani kulakalaka kudya kuchokera ku zonyansa. Kumbukirani: Kuwala kwa buluu komwe kumachokera ku chipinda cha LCD kudzakulimbana ndi zoyesayesa zanu zogona - muzimitsa nthawi yoti mugone.
Zowonongeka Kwambiri za Jet Lag
Kafukufuku wina wolembedwa ndi British Journal of Sports Medicine anatsimikizira kuti mlingo wa 0.5 mg wa melatonin - womwe umapezeka kuti ugule ngati wothandizira zakudya - watenga tsiku loyamba laulendo ungathandize kuchepetsa kutaya kwa jet ngati kuchuluka kwa dzuwa kumatengedwa. Bungwe la United States la Chakudya ndi Mankhwala Osokoneza Bongo silinayambe kutsimikizira kuti melatonin ndi njira yothetsera vutoli.
Kafukufuku wopangidwa ndi Harvard Medical School anasonyeza kuti kusala kwa maola 16 musanafike kungathandize kuchepetsa nthawi ya thupi. Kusala kudya kumapangitsa kuti munthu apulumuke atha kupeza chakudya chofunika kwambiri kuposa kutsatira zizindikiro za circadian. Ngakhale mutasala kudya, kudya pang'ono kungathe kuchepetsa mavuto ena osowa zakudya / nthawi zonse omwe amagwirizanitsidwa ndi jet.
Kodi Zimatenga Nthawi Yotani Kuti Jet Lag?
Malingana ndi msinkhu, thanzi la thupi, ndi majini, kujambulidwa kwa ndege kumakhudza anthu mosiyana. Zimene mumachita paulendo (zothandizira kugona, mowa, kuwonera kanema, etc) zifupikitsa kapena zitalikitsa nthawi yanu yochira. Lamulo lovomerezeka kwambiri limapereka kuti mulole tsiku limodzi lodzala kuti libwerenso kuchoka ku jet kwa nthawi iliyonse (ora lomwe mwapeza) munayenda kummawa.
Maselo a ku United States Othandiza Kupewa ndi Kuletsa Matenda (CDC) akusonyeza kuti kubwezeretsa kwa jet mwachilengedwe pambuyo poyendayenda kumadzulo kumafuna masiku angapo ofanana ndi theka la nthawi. Izi zikutanthawuza kuthawa kumadzulo kuchokera ku JFK (Kumadzulo Kwanthawi Mderalo) ku Bangkok kudzatenga mlendo wodutsa masiku asanu ndi limodzi ku Thailand kukamenyana kwambiri.