Jet lag da lafiyarka: yadda ake rigakafi, sarrafawa da dawowa
Jet lag ba kawai gajiya ba ce. Yana dagula agogon cikin jiki — wanda ke sarrafa barci, narkewar abinci, hormones da kariyar jiki.
Menene jet lag?
Jet lag yana faruwa lokacin da ka haye yankunan lokaci 3+ da sauri fiye da yadda jikin ka zai iya dacewa. Jiki yana dacewa da kusan yanki 1–1.5 a kowace rana.
Alamomi na yau da kullun
Alamomi suna bayyana a cikin sa'o'i 24:
Alamomi na yau da kullun
- ○Wahalar barci
- ○Gajiyar rana
- ○Wahalar mai da hankali
- ○Matsalolin ciki
- ○Rashin jin dadi
- ○Sauyin yanayin rai
- ○Raguwar karfin jiki
Gabas vs. Yamma
Eastbound
Tashi zuwa gabas ya fi wahala. Dawowa: ~rana 1 ga kowane yanki.
Westbound
Tashi zuwa yamma ya fi sauki. Dawowa: ~rana 0.5–0.7 ga kowane yanki.
Kafin jirgi: rigakafi
Fara dacewa kwanaki 3–4 kafin:
Canja jadawalin barci
Matsar minti 30–60 a kowace rana na kwanaki 3–4.
Yi amfani da haske a dabara
Hasken safe don gabas, na maraice don yamma.
Sha ruwa
Rashin ruwa yana dagula alamomi.
Saita agogo lokacin hawa jirgi
Canja zuwa lokacin inda za ka.
Zabi jirgin sama a hankali
Sauka da yamma idan zai yiwu.
Bayan isa: shirin dawowa
Bi wannan tsari:
Rana 1 — Makale a lokacin gida
- ○Hasken rana na safe minti 30+
- ○Ci abinci a lokutan gida
- ○Guji barcin rana
- ○Motsa jiki a waje
- ○Kwanta a lokacin gida
Rana 2–3 — Karfafa tsari
- ○Ci gaba da hasken safe
- ○Lokuta daidaitattun na abinci da barci
- ○Babu allo sa'a 1 kafin barci
- ○Daki mai sanyi da duhu
- ○Gajeren barci OK
Rana 4+ — Gyara
- ○Yawanci ana dacewa cikin rana 4–5
- ○Gabas na iya daukar rana 5–7
- ○Koma motsa jiki a hankali
- ○Yi la'akari da maganin haske
Melatonin: me kimiyya ke cewa
Melatonin: me kimiyya ke cewa
Melatonin (0.5–5 mg) minti 30–60 kafin barci na iya taimakawa. Tambayi kantin magani a inda za ka.
Jet lag ga yara
- Yara kasa da shekaru 3 suna dacewa da sauri
- Yaran makaranta na iya bukatar rana 1–2 kari
- Ci gaba da al'adun barci
- Kada ka ba yara melatonin ba tare da shawarar likita ba
- Wasa a waje da safe
Tatsuniyoyi
Barasa tana taimaka ka yi barci a jirgi
Tana haifar da barcin haske da rashin ruwa.
Kwayoyin barci suna gyara jet lag
Suna taimaka ka yi barci amma ba sa gyara agogon ciki.
Yana shafar dogayen jirgi ne kawai
Yankunan lokaci 3 na iya haifar da alamomi.
Cin abinci kafin sauka yana hanawa
Abinci daya yana da karamin tasiri.
Yaushe za ka ga likita
Yaushe za ka ga likita
- ○Alamomi sun dade fiye da mako 2
- ○Kana da matsalar barci
- ○Kana shan magani da lokaci tsaurara
- ○Kana bukatar yin aiki sosai nan da nan
- ○Babban sauyin yanayin rai
Mahimmancin sanarwa
Jet lag na wucin gadi ne. Tuntubar likitanka game da daidaita kididdigar magani lokacin da ka canja yankin lokaci.