Kune avo vanosunga cheni mashifiti ehusiku kana maawa ekushanda asina kujairika, kurara zvakanaka Zvinowanzova chinetso chisingaperi panzvimbo pedambudziko riri kungopfuura. Kuvhiringidzwa kwewachi yebhayoloji, kuratidzwa kune chiedza chekugadzira panguva dzinoshamisa, uye kushushikana kwekuenzanisa hupenyu hwemunhu nebasa zvinopedzisira zvatora mukana wekuzorora uye, nekufamba kwenguva, pahutano.
Muchirevo chechinyorwa chino, mamwe mazano ekutsigira atanga kuwana mukurumbira, kusanganisira mamwe ekuwedzera. Imwe yeinonyanya kufadza mumakore achangopfuura imhando chaiyo ye magnesium bisglycinateiyo yakadzidzwa kuitira kugona kwayo kuvandudza kurara muvakuru vane kushaya hope, chimiro chinosanganisira vanhu vazhinji vanoshanda usiku.
Kuchinja kweusiku kunokanganisa sei kurara uye hutano
Kushanda apo munhu wese akarara hakungoshanduri hurongwa hwezuva nezuva, asi zvakare kune chakananga kukanganisa circadian rhythm, iyo yemukati system inodzora kurara uye kumukaKana iyi wachi isisawirirani, zviri nyore kuunganidza husiku hwekusarara, kumuka kazhinji, uye kurara kwemasikati.
Mabhuku eSainzi akatsanangura kwemakore imwe nzira yakabatana neichi chokwadi chebasa: the Shift work sleep disorder (SWSD)Iyi ihosha umo muviri hausati uchinyatsoenderana nekuchinja kwepurogiramu, zvichiita kuti ushaye hope, uomerwe nokurara, uye unogara uchingonzwa kuneta.
Mune zvidzidzo zvakaitwa muNorth America, chirwere ichi chakabatanidzwa Kunyanya kurara masikati, kuramba kuneta, uye kuderera kwekuita zvose kubasa uye muupenyu hwezuva nezuva. Kunyangwe data rakawanda richibva kuUnited States neCanada, iyo pateni inogona kuwedzeredzwa kune akawanda ehusiku-shift professionals muEurope zvakare.
Kupfuura kuneta, nyanzvi dzinoratidza kuti basa rehusiku rinoramba riripo rinobatanidzwa njodzi yakawedzera yekushushikana, kuora mwoyo, uye kuderera kwehutano hwemuviri nepfungwaMune avo vanopedza makore vachichinja-chinja, zvakajairika kuona kuchinja kwechinyamusi, zvinetso zvokugaya zvokudya, uye kuomerwa nokuchengeta miitiro ine utano.
Zvese izvi zvinosimbisa pfungwa yekuti, kune vanhu vanoshanda husiku, Kuvandudza kunaka kwekurara hakusi kweumbozha, asi chinhu chakakosha pahutanoSaka kufarira kuri kukura muzvishandiso zvinobatsira kuwana nekuchengetedza kuzorora, kubva pakuchinja kwemaitiro kusvika kune mamwe mapindiro chaiwo senge mamwe ekuwedzera.
Chii chinonzi shift work sleep disorder (SWSD)?
Iyo inonzi SWSD inoonekwa sedambudziko rehutano rakanangana nesangano rebasa. Zvinoitika kana paine a kusawirirana kusingaperi pakati pezvirongwa zvebasa uye mutinhimira wekurara chaiwoIzvi zvakajairika pakati peavo vanochinjana husiku, masikati nemangwanani kana kushanda akati wandei akateedzana mashifiti ehusiku.
Vanhu vanenge vabatwa nechirwere ichi vanowanzovapo kunetseka kurara panguva dzavanenge vachikwanisa kuraraKugara uchipengenuka, kurara kusingadzoreki, uye kukotsira kwakanyanya mukati memaawa aanofanira kunge ari kushingaira. Hazvisi zvisizvo kuti vatsanangure manzwiro ekugara "vachipikisa zviyo."
Nyanzvi dzakaongorora chirwere ichi dzakaona kuti SWSD haigumiri pakushaikwa kwekurara pano neapo. Kazhinji inoperekedzwa ne kushatirwa, matambudziko ekuisa pfungwa pamwoyo, uye kuderera kwemoyoIzvi zvinowedzera njodzi yebasa uye kukakavara kwevanhu, pamwe nekukanganisa mumabasa anoda kugara achitariswa.
Mukuita, izvi zvinoreva kuti mushandi weusiku haangosviki akaneta pamagumo ekuchinja, asiwo ane matambudziko makuru mukupora pamberi pezuva rinoteveraKana izvi zvikaramba zvichienderera mberi nekufamba kwenguva, mhedzisiro inounganidza uye mukana wekuvandudza mamwe ma pathologies ane chekuita nekushushikana kusingaperi uye kushaikwa kwekurara kunowedzera.
Naizvozvo, chikamu chakakosha chezvikumbiro zveboka iri chinotarisisa kuchengetedza maawa ekuzorora zvakanyanya sezvinobviraKuchengeta maitiro akadzikama, kudzora kuratidzwa kwechiedza, uye kuve nechokwadi chekuti nzvimbo yekurara inoyevedza ndizvo zvakakosha. Kuwedzera, nzira dzekuwedzera dzakadai sekushandiswa kwemagnesium mune chaiwo mafomu ari kushandiswa zvakare.
Magnesium uye kurara: nei iyi mineral yanga iri kutarisa
Zvinyorwa zvakapfuura zvakanga zvatotsanangura General mabhenefiti e magnesium pamhando yekuraraNekudaro, mhedzisiro yacho yaisagara yakaperera, uye muzviitiko zvakawanda, zvidzidzo zvakanangana nekusiyana maumbirwo kana dosages. Izvi zvakurudzira tsvakiridzo itsva ine chinangwa chekuongorora mamwe mafomu echicherwa ichi.
Imwe yemharidzo yakaunza kufarirwa kwazvino uno ndeye magnesium bisglycinateIyi fomu inosanganisa magnesium ne glycine, amino acid yakave ichidzidzwawo nekuda kwekugona kwayo kubatsira pakurara, kunyanya zvine chekuita nekunzwa kwekuzorora uye kusununguka kwekurara.
Pfungwa iri pasi nderekuti mamwe masanganiswa emagnesium anogona kuve nawo kunatsiridza kugaya kushivirira uye kunwa kwakanyanyaIzvi zvingaita kuti zvive nyore kutora mukana wezvazvinogoneka pasina kukonzera kusagadzikana kwakanyanya kwemudumbu semamwe ma magnesium munyu. Uku kushivirira kuri nani kwekugaya kunogona kusiyana zvichienderana nemunyu we magnesium wakasarudzwa, semuenzaniso, zvichienzaniswa ... magnesium carbonate.
Kunyangwe iyi mhando yekuwedzera yave iripo kwemakore muEurope neSpain, nharaunda yesainzi inoenderera mberi nekuiongorora zvakadzama. Mumarudzi api evanhu uye pasi pemamiriro api anganyanya kubatsira?kunze kwekushandiswa kwakapararira kwave kwakakurumbira mumunda wehutano.
Chidzidzo che magnesium bisglycinate muvakuru vane kushaya hope
Mukati memutsara uyu wekutsvaga kwakarongwa basa rechangobva kuitika rakagadzirwa nevanyori Julius Schuster, Igor Cycelskij, Adrian Lopresti naAndreas Hahn, iyo yakanangana nekuongorora maitiro e magnesium bisglycinate pakurara muvakuru vane kushaya hope.
Kutongwa kwaisanganisira 155 vakuru vakataura kunetseka kuraraIyi nhoroondo inokodzera vashandi vazhinji vanoshanda husiku hwakatevedzana, kupatsanura mashifiti, kana kutenderera nguva nenguva. Chinangwa chaive chekuona kana iyi chaiyo fomu yemagnesium yakapa chero inoyerwa yekuvandudza kana ichienzaniswa ne placebo.
Kwemavhiki mana, vamwe vevatori vechikamu vakawana wedzero yakabatanidzwa 250 mg ye magnesium ine 1523 mg yeglycine, nepo vamwe vose vakatora chigadzirwa chisina chinhu chinoshanda (placebo). Dhizaini yaive ye mapofu maviriIzvi zvinoreva kuti hapana vazvipiri kana vaongorori vaiziva vaive muboka rega rega kusvika chidzidzo chapera.
Mhando iyi yekugadzira inoonekwa seyakajairwa mukutsvagisa kwekiriniki nekuti Inoderedza simba rezvinotarisirwa. Izvi zvinoshanda kune vese munhu ari kutora chekuwedzera uye munhu ari kuongorora zvabuda. Naizvozvo, misiyano ipi neipi inocherechedzwa pakati pemapoka inogona kuvimbwa zvakanyanya nekurapa kuri kuedzwa.
Mushure mekuongorora data, vanyori vakacherechedza kuti magnesium bisglycinate yakagadzirwa kuva nemwero, asi maererano nenhamba, kunatsiridza mukusarara yevatori vechikamu vakaigamuchira, zvichienzaniswa nevaya vakatora placebo. Mune mamwe mazwi, shanduko yacho haina kushamisa, asi zvaive zvakakwana kuratidza kuti hazvina kuitika nekuda kwetsaona.
Izvi zvingarevei kune vaya vanoshanda usiku?
Kunyangwe chidzidzo ichi chaive chisiri chevashandi vehusiku chete, mhedzisiro yacho inonyanya kukosha kuboka iri, sezvo vazhinji vevatori vechikamu vakagovana. matambudziko ekudonha nekugara wakarara zvakafanana neaya anocherechedzwa muvanhu vane mashifiti emangwanani kana kutenderera nguva dzose.
Icho chokwadi chekuti magnesium bisglycinate yakaratidza kuita kwakanaka, kunyangwe iri pakati nepakati, inoratidza izvozvo Inogona kuva chishandiso chekutsigira Kune avo vanotambura nekushaya hope kwakabatana nemaitiro asina kujairika ebasa. Haisi "magic bullet," asi isarudzo yekufunga mukati a chirongwa chakakura chehutsanana hwekurara.
Mukuita, izvi zvinogona kureva kuti vamwe vashandi veusiku vakatoedza kuchinja kwemaitiro, kutonga kwechiedza, uye kugadzirisa zvirongwa pasina kuwana migumisiro yakakwana, vanogona kuwana zororo mumhando iyi ye magnesium. imwe yekuwedzera yekuwedzera kunaka kwekuzorora kwehusiku hwako pakati pekuchinja.
Zvisinei, nyanzvi dzinosimbirira kuti Zvekuwedzera zvinofanira kusvikirwa nekuchenjerera.Magnesium, kunyange zvazvo iine mineral inokosha, inogona kuwirirana nemimwe mishonga kana kuti isina kukodzera mune mamwe mamiriro ehutano, kunyanya kune vanhu vanotora mishonga kwenguva refu kana vane mamiriro ezvinhu aripo.
Saka, usati waisa magnesium bisglycinate kana mamwe marudzi eiyi mineral, zvinokurudzirwa bvunza nyanzvi yezvehutano iyo inoongorora iyo chaiyo kesi, yakanyanya kunzwisisika madhizi uye kuenderana nemamwe ese matanho ane chinangwa chekudzivirira kurara uye hutano huzhinji.
Uchapupu huripo hunoratidza kuti avo vanoshanda usiku kana kuchinja kusina kujairika vanotarisana nenjodzi chaiyo yekusagadzikana kwekurara seSWSD uye kuderera kunofambira mberi muhutano hwavo hwepanyama uye hwepfungwa; muchiitiko ichi, the Magnesium bisglycinate yakasanganiswa neglycine inoita seinovimbisa sarudzo Kunyange isiri kutsiva shanduko yemararamiro kana kurudziro yezvekurapa, inogona kupa rumwe rubatsiro mukuwana kurara kuri nani uye kudzikisira kumwe kukanganiswa kunoitwa nehurongwa hwehusiku pakuzorora.
