Wahala: daga bacci da hanyar zuwa can

Lokacin bazara yana nan, furanni da bishiyoyi suna toho kuma ruhohin suna farkawa - ko a'a. Mutane da yawa suna gajiya da gajiya kamar yadda yanayi ke canzawa. Dalilin wannan shine canjin yanayi, amma kuma canjin lokaci a cikin bazara da kaka. "Ragewar bacci na iya haifar da karancin gajiya da rana," in ji likitan asibitin Gerda Saletu-Zyhlarz. A gefe guda, raunin bacci yana taka rawa don gajiyawar bazara, amma kuma canje-canje na hormone da canzawa cikin karfin jini. Bincike ya nuna cewa hatsarin mota da aiki suna faruwa sosai a ranar Litinin ta farko bayan canjin lokaci - sakamakon karuwar gajiya. "Gabaɗaya, salon bacci yana canzawa a yayin da ake canza canjin lokaci - yana iya ɗaukar mako ɗaya don shiga cikin sabuwar rawar." Yadda mutum ya canza zuwa sabuwar lokacin rawar dabam ya bambanta daban-daban.

Yaya yawan bacci mutum yake bukata?

Rashin bacci a rana da kuma baccin rana, ba magana ce kawai ba a lokacin bazara. Kashi 29 na yawan jama'a suna fama da gajiya, baccin rana yana shafar akalla 14 bisa dari - waɗanda abin ya shafa suna da wahalar kasancewa a faɗake yayin rana. Yawancin lokaci yakan haifar da rikicewar bacci, amma kuma yana iya zama saboda cutar ƙwayar cuta. A cewar Saletu-Zyhlarz, yaya yawan baccin da yake bukata kawai za'a iya gano kansa: "Wasu mutane sukan fita da awa biyar, wasu kuma suna buƙatar awoyi tara." Yana da mahimmanci a kiyaye tsawon lokacin baccin da ake buƙata.

barci disturbances

Akwai ƙarin rikicewar bacci fiye da 80, "in ji kwararren bacci Saletu. "Bambanci sune raunin kwayoyin halitta da rashin halitta." Kashi 70 na rikicewar bacci ba dabi'a bane kuma yana haifar da damuwa ta rashin hankali ko rashin lafiya. Rashin lafiyar kwayoyin halitta na yau da kullun shine rashin bacci, wanda ke faruwa sosai a cikin mutane fiye da shekaru 60: maƙarƙashiyar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa da rashin ƙarfi. Wadanda abin ya shafa sun farka daga bacci, suna jin gajiya kuma sun kasa maida hankali.

Baya ga rashin bacci, akwai dalilai daban-daban na yawan gajiya: karancin motsa jiki, karancin ƙarfe ko kuma karancin hutu lokacin aiki. Kamuwa da cuta, amma har da mummunan cututtuka irin su kansar ko cututtukan autoimmune suma suna haifar da gajiya. "Idan gajiya ta ci gaba duk da isasshen bacci, ya kamata ka nemi likita bayan makwanni uku zuwa hudu," in ji Claudia Lazar, Babban Likita da Magungunan gargajiyar gargaji (TCM). A karkashin isasshen bacci, likitan ya fahimci matsakaicin awa bakwai a rana. "Kafin shekarun 10-15, matsakaicin lokacin bacci ya kasance awa takwas," in ji likita. Lazar yana ganin wani dalili game da ƙara aiki da kuma nishaɗin hutu.

babban Sanadin

• Rashin bacci - neman madaidaicin lokacin bacci da kuma irin rawar da kake so
  Rashin motsa jiki - motsa jiki na yau da kullun yana taimaka
• Abincin da ba daidai ba - more dumi da ƙarancin kalori
• Rashin ƙarfe - canza tsarin abinci, gudanar da bitamin C.
• Fitsari - sha daya da rabi zuwa lita biyu kowace rana
• Damuwa da yawan aiki - ɗauki hutu akai-akai, ci gaba da barin rana ɗaya a mako
• Rashin isashshen sunadarin oxygen - takaice tafiya na iya taimakawa
• Kamuwa da cuta ko wasu cututtuka / rashin barci / rashi ko damuwa na damuwa - bayyana tare da likita.

Powernap da annashuwa

"Yana da mahimmanci a natsu tsakanin kuma ba tsari kullun ba", in ji Lazar kuma ya ba da shawara ga ɗan gajeriyar satar tsakanin - abin da ake kira rukunin wuta. "Hakanan zai iya zama ɗan gajeren amma shakatawa mai zurfi wanda zai sa ku ji daɗi." Yin motsa jiki na yau da kullun yana da mahimmanci don caji batir ɗinku, amma ba lallai bane ya zama babban wasan motsa jiki: "Duk wanda ke da aiki mai wahala kuma ɗayan ɗaya. Horon Triathlon ba shi da kyau ga kanka. "

Daidaita abinci mai mahimmanci

Gajiya da rashin abinci suna da alaƙa kai tsaye. "Yana da mahimmanci a sami abinci na yau da kullun da daidaitawa, kuma yakamata su kasance da dumama aƙalla sau biyu a rana," in ji Shiatsu malamin TCM Richard Palfalvi. Abincin yanki na shekara-shekara, haɗe tare da jiyya na Shiatsu na yau da kullun, na iya daidaita yanayin ƙarfin mutum tare da biorhythms kuma don haka hana rikicewar bacci. Palfalvi ya kara da cewa, "Magungunan gargajiyar gargajiyar gargajiyar sun bambanta tsakanin nau'ikan tsarin mulki. Mutumin da ya yi sanyi kadan bai kamata ya ci abinci mai sanyi kamar saladi ko hatsi ba lokacin hunturu," in ji Palfalvi. "A wannan yanayin, jiki yana buƙatar karin makamashi don cire abubuwan gina jiki daga abincin. Wannan yana raunana jiki kuma yana iya haifar da gajiya na dindindin. "Shiatsu yana taimakawa wajen gyara wadannan rashin aminci da dawo da mutumin da abin ya shafa da sauri cikin sauri.

Biorhythm & rayuwar yau da kullun

Babban batun da ake muhawara dashi shine biorhythms na mutane da yadda suke shafar bacci. Chronobiology koyaushe ya bambanta chronotypes biyu: larks da owls. Larks sun dace da safe kuma sun gaji da sassafe. Owls, duk da haka, suna da iko da maraice, amma suna ɗaukar tsawon safiya don shiga cikin kaya.

Binciken bacci na yanzu ya nuna cewa akwai sama da waɗannan nau'ikan chronotypes guda biyu: Mai binciken barcin Rasha Arkady Putilov ya gano a cikin gwaji tare da wasu nau'ikan biyu - waɗanda suka dace da safe da maraice, da waɗanda a duka lokutan biyu tare da wani takamaiman yanayin. dole a yi yaƙi. A bayyane yake cewa lokutan aiki da makarantunmu suna tilasta wa mutane da yawa suyi rayuwa ta tsani. Misali, bincike da yawa sun nuna cewa agogon cikin gida yana canzawa tare da farawar budurwa kuma yana juyawa da baya. Sakamakon haka, yawancin matasa ba sa iya yin barci da yamma, amma dole ne su tashi da sassafe don zuwa makaranta.

Masaniyar Chronobiologist Till Roethemann ta kira wannan sabon abu, wanda ya shafi mutane da yawa, "jetlag social". "Na kiyasta cewa har zuwa 80 bisa dari na yawan jama'ar a cikin ƙasashen yamma suna fama da bambancin ra'ayi tsakanin agogo na ciki da kuma buƙatun fara makaranta, aiki da hutu lokacin hutu," in ji masanin binciken barci. "Yara, alal misali, suna cikin tsakiyar daren yau da misalin karfe takwas na safe." Ta haka ne yanayin jet din na jama'a zai haifar ne ta hanyar rikici tsakanin kullun da salon rayuwa; Masanin ilimin ƙwaƙwalwar ƙwaƙwalwa da ɗan jarida Peter Spork ya rubuta a cikin littafinsa "Wake Up! Tashi zuwa cikin al'umma mai barci ", ƙungiyarmu ta farko wacce ke da halin shimfiɗar tsuntsayen da wuya ta mai da hankali ga bambancin ɗan adam. A cewar Spork, yawancin mutane, idan an ba su damar yin bacci daga kusan 0 zuwa agogon 8 - don mafi yawan, sabili da haka, makaranta da aiki suna farawa da wuri. Don haka Spork ya ba da shawara ga ɗaliban makarantar sakandare da na ƙarshe a ƙarshen lokacin makaranta ko kuma sa'o'i na makaranta. Manufar yakamata ta kasance don ƙirƙirar sabuwar al'ada ta al'ada wacce ke daidaita yanayinmu, lokacinmu tare da waje, lokacin zamantakewa. Don haka yana ba da gudummawa ga ingantacciyar al'umma.

Likita masanin abinci mai gina jiki Eva Fauma shima ya nuna alaqa tsakanin abinci mara kyau da gajiya: "Mafi yawanci abinci ne guda daya, amma yawanci abinci mai yawan kuzari wanda yasa kun gaji." Masanin abinci mai gina jiki ya bada shawara ba latti don abinci mai dadi amma mai haske ba. da yamma kuma isasshen hydration a lokacin rana: andaya da rabi zuwa lita biyu ya kamata a bugu kowace rana, zai fi dacewa ruwa, fesa ruwan 'ya'yan itace ko shayi.

Wani dalilin rashin gajiya shine karancin ƙarfe, wanda yakan shafi mata yayin haila ko lokacin daukar ciki. Abincin baƙin ƙarfe ko lokacin haɓaka a cikin yara na iya haifar da rashi na baƙin ƙarfe - tsabta iya ƙirƙirar hoton jini a nan. "Lokacin da karancin baƙin ƙarfe shine ainihin abin da ke cikin abincin yana da mahimmanci," in ji Fauma. Wani bincike da Indiya ta yi akan yara masu karancin baƙin ƙarfe ya nuna cewa ana iya magance karancin baƙin ƙarfe ta hanyar inganta ƙwayoyin Vitamin C.

Abubuwan da ke haifar da gajiya

Baya ga alamu na zahiri da aka ambata, sanadin hankali yana iya haifar da gajiya, sanannun sanannun abubuwan da ke haifar da rashin jin daɗi da damuwa. Idan gajiya da ɓacin rai koyaushe suna faruwa a cikin hunturu, ɓacin rani (ɓacin randa, SAD) na iya zama a bayan sa. Mutanen da ke baƙin ciki sau da yawa suna da matsala yin barci yayin da suke tunanin tunaninsu, wanda ba zai kwantar musu da hankali ba. Tashin hankali da sassafe - sau da yawa tsakanin ƙarfe uku zuwa biyar - na hali ne. Sakamakon gajiya bi da bi yana ƙaruwa da baƙin ciki - wani mummunan da'irar da yawancin lokuta ba za a iya karya ta hanyar likita ba.

Shawara don yawan gajiya

• Ku guji shaye-shayen shaye-shaye ko barasa a lokacin bacci: Alkohol yana sanya ku bacci, amma yana rikitar da barcinku. Mutane masu hankali bazai cinye kofi mai ƙarfi, baƙar fata ko koren shayi da coke bayan agogon 16.
• Kada a taɓa yin kwanciya a cikakken ciki. Ya kamata a ɗauki abincin da ya gabata ba bayan sa'o'i uku kafin barci. In ba haka ba, ciki da hanji suna da yawa.
• A cikin ɗakin kwanciya kawai gado, kujera da sutura ya kamata - komai, kamar tebur, yana rikitar da tsabtar barcin. Hatta talabijan a gado yana da amfani.
• Kamar yadda zafin jiki da ya dace a cikin ɗakin kwana suna amfani da 16 zuwa digiri na 18, har zuwa digiri na 20 kuma yana da kyau. Hakanan yana da mahimmanci isasshen oxygen: da maraice don fashewar mintuna na 15.
• Yi hutawa a lokacin bacci: dabaru kamar su yoga, horo na autogenic ko shakatawa na tsoka da suka dace sun dace.
• Babu wasu ayyuka masu gaji da hankali kafin suyi bacci: Duk wanda yake aiki da aiki ko matsaloli da yamma, ba zai iya kashewa ba.
• Ruwan wanka mai zafi yana sa ku gaji: Lokacin wanka, ruwan 35 na ruwa ya kamata ya zama mai dumi zuwa digiri na 38, an ƙara mai daɗin ƙanshi kamar lemun tsami lemo, hops, lavender ko fure na fure suna sa ku barci.
• Sha shayi na ganye da yamma: ganye mai shigo da barci kamar hops, lemun tsami lemon tsami da tushen valerian sun dace. Magungunan gida shine madara mai dumi tare da zuma.