-Delile
- Iwashi lezinto eziphilayo
- Izibonelo zesigqi se-circadian
- Ukuguqulwa komjikelezo
- Ukuphazamiseka kwesigqi
I-isigqi se-circadian Kusho ukukhishwa okuhamba ngokuhlukahluka okuthile kwezinto eziphilayo ngesikhathi esivamile sesikhathi.
Isigqi se-circadian bese sihlobene nokulandelana kwemicimbi eyenzeka ezintweni eziphilayo usuku lonke, kuqaphela ukuthi imvelo ayifani ngokuqinile kuwo wonke amahora angama-24.
Iwashi lezinto eziphilayo
Endabeni yabantu, ukuba khona kwesigqi se-circadian kusho ukuthi uma kubhekwa ukuthi impilo yenzeka kanjani eningini,isikhathi sokuphumula nenye yokwenzaAyikhiqizelwa kuphela izizathu zamasiko kepha kunalokho inobudlelwano obuqondile nemvelo yomuntu.
Iningi le- imisebenzi ebalulekile yomuntu Bayasilalela lesi sigqi, okusho ukuthi amanani abo awahlali njalo kepha ancike kumjikelezo wansuku zonke abahlaziywa kuwo: amaphethini okwehlukahluka aphindaphindwa usuku nosuku.
Kwesinye isikhathi lapho isigqi se-circadian yaziwa ngokuhlangana njengewashi lokuzalwa noma iwashi langaphakathi. Umsuka walokhu kulandelana kwemicimbi kungenzeka ukuthi uvele kusizinda se- amaseli okudala kakhulu, ukuvikela ukuphindaphindeka kwe-DNA emisebeni ephezulu ye-ultraviolet, ekhona emini. Kungenxa yalolu shintsho lapho ukuphindaphindeka kwe-DNA kuqala ukwenzeka khona ebusuku, into ebivele ikhona kwizidalwa ezihlonishwayo.
- Bhekafuthi: Izibonelo zesigqi sebhayoloji
Izibonelo zesigqi se-circadian
- Izinkinga ze-jet lag lapho umuntu kufanele ahambele kwelinye izwe (jet lag).
- Izinga lokushisa lomzimba eliphansi kunawo wonke ekuseni ngovivi.
- Ukulala okujulile okwenzeka cishe nge-2 ekuseni.
- Ukumisa ukuhamba kwamathumbu ngo-10: 30 ebusuku.
- Ukuvalwa kweMelatonin ngabo-9: 00 ebusuku.
- Izinga lokushisa lomzimba eliphakeme kakhulu, cishe ngo-7: 00 kusihlwa.
- Ukuqina okukhulu kwemisipha, ngo-17: 00.
- Ukubambisana okuhle kakhulu emini.
- Isigaxa somfutho wegazi ngabo-6: 00.
- Imfihlo ephakeme kakhulu ye-testosterone ezungeze i-09: 00.
Ukuguqulwa komjikelezo
I- ubude besikhathi somjikelezo Kufana nobude bosuku, amahora angama-24: kujwayelekile ukuthi isigqi sihlale sizinzile nesikhathi salelo nani ngaphansi kwezimo eziqhubekayo.
Lo mjikelezo ungashintshwa, kepha ngohlobo lwawo uqobo kufanele uhudulwe, okusho ukuthi lapho kwenzeka isisusa sangaphandle Kuvamile ukuthi iwashi lishintshe izinsuku ezimbalwa lize libuyele kokujwayelekile.
Ngaphezu kwalokho, kubalulekile ukuthi iwashi le-circadian ligcine isikhathi salo samahora angama-24 kungakhathalekile izimo zasemkhathini zengcindezi nezinga lokushisa, kunqubo eyaziwa ngokuthi isinxephezelo sethempelesha.
Isigqi se-circadian yinqubo eyenzeka kubantu nakwezinye izilwane. Ukugomela kwamukelwa ngokujwayelekile ukuthi ezilwaneni ezishona (njengabantu), i- isikhathi samawashi endogenous Likhulu kunamahora angama-24 (kushiwo ukuthi lapho umuntu ehlukanisiwe nendawo yakhe yangaphandle, isikhathi sakhe singamahora angama-24 nohhafu), kanti ebusuku kuba ngaphansi.
Ukuphazamiseka kwesigqi
Njengezindlela ezahlukahlukene zomzimba womuntu, iwashi langaphakathi lezinto eziphilayo lingaba nalo ukuguqulwa nezinkinga. Isikhathi esingaphezu noma esingaphansi kwamahora angama-24 singaveza izinkinga ezahlukahlukene kuze kube yilapho impilo yansuku zonke ihlelelwe ukuhlala ngale ndlela, kanye nezinto eziqeqesha iwashi lezinto eziphilayo, njengokuqina kokukhanya.
Inkinga esheshayo kakhulu yalezi Ukuphazamiseka kufushane noma ukulala isikhathi eside ngokweqile, kepha ngokuhamba kwesikhathi lokhu kungaholela ezifweni ezahlukahlukene, imvamisa inhliziyo.
