Kusukela lapho ukuhweba kwezokuhweba kuqeda emva kweMpi Yezwe II, abagibeli bebelokhu bezama ukuthola indlela yokuvimbela ukuqhuma kwe-jet - nemithi yokwelapha yokuthola ngaphezulu kwayo.
I-Desynchronosis, eyaziwa kakhulu kubantu abaningi njenge-jet lag, iqinisekisiwe kakhulu ngemuva kokukhahla indiza ende eya e-Asia . I-Jet lag ingenye yezifo ezivame kakhulu ezihlasela abahamba ngamazwe ngamazwe.
Nakuba kwenziwa izinyathelo eziningi, ayikho imithi yokwelapha ye-jet emakethe ukulungiswa okusheshayo kokugula kwe-chronobiological.
Ukufaka iphilisi ngeke kwenzeke ukukhohlisa. Eqinisweni, izithako ze-melatonin ezingakalungi - ezivame ukudayiswa njengendlela yokwelapha yemvelo ye-jet - empeleni kungabambezela ukubuyiswa kwakho. Kalula nje, umzimba wakho udinga isikhathi sokulungisa. Kodwa kunezindlela ezithile zemvelo zokusheshisa izinto kanye nokunciphisa umgudu we-jet umthelela ohambweni lwakho.
Njengoba izidumbu zenzelwe ukuhamba noma ukugibela ihhashi, abantu babengakaze bahloselwe ukumboza amabanga ngokushesha njengoba izindiza zanamuhla zivumela. Iwashi lesikhemikhali esekelwe emzimbeni wethu ositshela ukuthi lapho sidla futhi silala kaningi kuhamba nge-haywire ngesonto lokuqala emva kokuhamba okude empumalanga noma entshonalanga. Ngeshwa, i-jet lag ingenza ukulungiswa endaweni engavamile okulukhuni kakhudlwana ngemuva kokufika e-Asia.
Yini I-Jet Lag?
Ukudlula imikhakha emithathu noma ngaphezulu kungaphazamisa amaphethini wezinto eziphilayo kanye nemigqa yeccadian. I-Melatonin, i-hormone eyimfihlo yesikhumba se-pineal phakathi nobumnyama, isenza sizizwe silele uma kungekho ukukhanya.
Kuze kube yizinga lama melatonin lilawulwa futhi lilungiswa endaweni yakho yesikhathi esisha, iwashi lamakhemikhali elibonisa ukuthi ukulala ngeke livumelane nendawo yakho entsha.
Ukuhamba entshonalanga kubangela ukuqhuma kwe-jet, kepha ukuhamba empumalanga kudala ukuphazanyiswa okukhulu emidlalweni ye-circadian. Lokhu kungenxa yokuthi ukuhamba empumalanga kudinga ukuthi iwashi lethu langaphakathi liqhubekele phambili, okuyinto enzima kakhulu ukuyenza ngaphandle kokulibambezela.
Izimpawu zeJet Lag
Abagibeli ababhekene ne-jet severe lag bangase bazizwe behluleka kakhulu ntambama, baphapheme ebusuku, futhi balambile ngezikhathi ezinzima. Ukukhanda ikhanda, ukucasuka, nokuntuleka kokugxila kwesikhashana kwenza ukuqondiswa endaweni entsha lapho kunenkinga enkulu nakakhulu.
I-Jet lag ayithinti kuphela ukulala; Ukushaywa yindlala ngezikhathi ezinzima njengoba uhlelo lwakho lokugaya luvutha ngokusekelwe esimisweni sendawo yakho endala. Ukudla okudliwe ngezikhathi ezivamile akujabulisi futhi kungase kube nzima ukugaya.
Njengoba izidumbu zethu zivame ukwenza isondlo sangaphakathi ngenkathi silala, i-jet lag ingaba buthakathaka ngempela amasosha omzimba, okwenza ama-germs kanye nama-virus ahlangane nokuthutha umphakathi ngisho nangenkinga enkulu.
Abagibeli babika lezi zimpawu ezivamile ze-jet izimpawu:
- Ukungalali
- Ukugwema kwamasuku
- Ukuvuka phezulu kakhulu
- Ukungabi nesifiso
- Ukungabi nokugxila nokucindezeleka okuncane
- Izinsizwa nokucasula
Bona uhlu olugcwele lwezimpawu ze- jet lag .
Izindlela zokulungisa izidakamizwa zendalo
Nakuba kungakabi namakhambi we-jet lag remedy, ungathatha izinyathelo ngaphambi, ngesikhathi, nangemva kwendiza yakho ukuze unciphise isikhathi sokutakula esidingekayo.
- Sebenzisa Isiyalo: Isikhathi sokuphonsela inkulumo ehlukile-enempilo "yokulalela umzimba wakho." Impendulo ephumelela kunazo zonke ye-jet lag remedy ukuphoqa umzimba wakho ube isimiso saso esisha. Ukusebenza kwe-Brute kusebenza kahle. Gwema isilingo sokulala phansi ntambama; Kunalokho, linda kuze kube yisikhathi esifanele sokulala ebusuku. Yize kulula ukushiwo kunokuba kwenziwe nazo zonke izilingo zokudla emgwaqweni e-Asia , ungadli ngezikhathi ezingavamile. Yidla ukudla ngezikhathi ezimisiwe kungakhathaliseki ukuthi ulambile noma cha.
- Thola ama-Sunlight Sunlight Well Timed: Imijikelezo yakho ye-melatonin - futhi ekugcineni iwashi lakho le-circadian - lichazwe inani lemini yokukhanya kwelanga eliza emehlweni akho. Nakuba ngokuqinisekile uzokhathala ngemva kwendiza ende, usuku lwakho lokuqala emhlabathini akulona usuku oluhle lokuchitha ukukhuluma ngehhotela ngokubukela ithelevishini. Phuma ngaphandle, uhlale usebenza ngamandla emini, ubambe ilanga, ubone izindawo ezithile.
- Gwema Amakhemikhali: Njengoba iwashi lomzimba wakho selivele lisiyaluyalu, ukwengeza ukuvuselela okufana ne-caffeine kuvele kudibanise izinto eziningi kakhulu. Naphezu kokudinga ukuphoqa ngalolo ntambama yokuqala, gwema ukuphuza i-caffeine emva kwemini kuze kube yilapho ulungisa khona. Izinsiza zokulala (Valium, Ambien, njll) zizohlala isikhathi eside ohlelweni lwakho futhi zithinte kahle ukuphumula kwe-jet lag ngemuva kwezindiza.
- Gwema i-Electronics ebusuku: Ukukhanya okwesibhakabhaka kusuka ezikrini kungashintsha ukukhiqizwa kwe-melatonin. Indlela engcono yokuphoqa ukulala ukufunda kunokuba ubukele ithelevishini noma idlale ne-smartphone. Phuma kuleyo ncwajana bese uqale ukuphupha mayelana nosuku olulandelayo!
- Qala ku-Plane: Ungaqala ukuvinjelwa kwe-jet yakho ngaphambi kokuthi uphume ngisho nendiza. Beka i-watch yakho ngesikhathi lapho uya khona, khona-ke yenza okusemandleni akho ukulala nokudla ngokususelwa endaweni entsha yesikhathi kunokuba endala. Vala umthunzi wewindi uma sekuyisikhathi sokulingisa ubumnyama. Sukuma, hambaza indiza ukuze ugweme ukuzithemba, futhi ugweme ukumane ushayele indiza ngesikhathi samahora lapho uya khona. Melana nesifiso sokudla ngaphandle kokuzikhandla. Khumbula: ukukhanya okuluhlaza okwesibhakabhaka okuvela kwesikrini se-LCD kuzolwisana nemizamo yakho yokulala - vula lapho isikhathi sokulala.
Izixazululo ze-Jet Extreme Lag
Ucwaningo olulodwa lweBritain Journal of Sports Medicine lwafakazela ukuthi umthamo we-0.5 mg we-melatonin - otholakala ukuthengwa njengokwengeza okunomsoco - othathwe ngosuku lokuqala lohambo lwakho ungasiza ekunciphiseni i-jet lag uma inani elifanele lelanga likhishwa. I-US Yokuphatha Nezokuphathwa Kwezidakamizwa ayisasikhuthazi i-melatonin njengendlela yokulungisa i-jet lag.
Ucwaningo oluqhutshwa yiHarvard Medical School lubonise ukuthi ukuzila ukudla okungenani amahora angu-16 ngaphambi kokufika kwakho kungasiza ukunqoba iwashi lemvelo lomzimba. Ukuzila ukudla kubangela ukuphendulwa kokungapheli komuntu okwenza ukutholwa kokudla kube yinto ebaluleke kakhulu kunokulandela izilinganiso zomphakathi. Ngisho noma ungazili ukudla, ukudla kancane kancane kunganciphisa ezinye zezinkinga ezimbi zokugaya / izikhathi ezijwayelekile ezihambisana nokushaywa kwejet.
Kuthatha isikhathi eside kangakanani ukuthola i-Jet Lag?
Ngokuya ngobudala, ukuqina komzimba, kanye nezakhi zofuzo, ukujula kwe-jet kuthinta abantu ngokuhlukile. Okwenzayo ekushayeleni (izinsiza zokulala, utshwala, ukubuka i-movie, njll) kuzofinyeza noma kwandise isikhathi sakho sokutakula. Isimiso esamukeleke kakhulu sikhombisa ukuthi kufanele uvumele usuku olulodwa olugcwele ukuthi luyilondoloze kusukela ku-jet lag njalo endaweni (ihora elizuziwe) uhambe empumalanga.
I-US Centers for Disease Prevention and Control (CDC) isifundo sikhombisa ukuthi ukuphumula kusuka ejet lag ngokwemvelo ngemuva kokuhamba entshonalanga kudinga izinsuku eziningana zilingana nengxenye yesikhathi sokuhamba. Lokhu kusho ukushayela ngasentshonalanga ukusuka eJFK (eMpumalanga Time Zone) ukuya eBangkok kuzothatha umhambi ophakathi kwezinsuku eziyisithupha eThailand ukushaya ngokuphelele i-jet lag.