Yuav ua li cas endogenous biological rhythms ua haujlwm

2024 Tus sau: Seth Attwood | [email protected]. Kawg hloov kho: 2023-12-16 16:06

Tsab ntawv no mob siab rau kev ua haujlwm ntawm circadian rhythms - endogenous biological rhythms nrog lub sijhawm txog 24 teev, tus yam ntxwv ntawm cov kab mob feem ntau, suav nrog tib neeg. Qhov no yog cov ntsiab lus ntawm kev tshawb fawb tshawb fawb tshiab, tsis yog sau los ntawm cov lus qhia muaj txiaj ntsig, txawm tias tsab xov xwm hais txog kev hloov pauv txoj kev ua neej. Qhov kev tshuaj xyuas no tsis yog tag nrho; peb yuav txuas ntxiv hloov kho nws raws li kev tshawb fawb tshiab tshwm sim.

Qhov tseem ceeb:

→ Ua raws thiab noj qab nyob zoo circadian rhythms tuaj yeem pab txhim kho kev noj qab haus huv tag nrho nrog rau kev tiv thaiv kab mob ntev.

→ Nco ntsoov pw tsaug zog: noj zaub mov, kev tawm dag zog, thiab lwm yam cuam tshuam li cas circadian rhythms ua haujlwm.

→ Kawm txog qhov peculiarities ntawm kev ua haujlwm ntawm circadian rhythms, txiav txim siab koj "chronotype", tom qab ntawd siv cov kev paub tau txais los ntawm cov lus pom zoo hauv kev tshawb fawb txog kev tshawb fawb.

Ua ntej muab ib qho lus qhia hauv kab lus no rau hauv koj txoj haujlwm niaj hnub, nrog koj tus kws kho mob tham.

Ua ntej nyeem tsab xov xwm: luv luv glossary

1. Circadian: lub voj voog ib txwm muaj nrog lub sijhawm kwv yees li 24 teev, tsis hais lub sijhawm nruab hnub ntev npaum li cas; los ntawm Latin circa ("o") thiab diem ("hnub").
2. Rhythm sensor: ib puag ncig teeb liab, xws li kev hloov hauv lub teeb lossis kub; los ntawm German zeit ("lub sij hawm") thiab geber ("muab").
3. Endogenous: cov txheej txheem pathological hauv lub cev tshwm sim los ntawm cov yam ntxwv sab hauv, thiab tsis tshwm sim los ntawm kev cuam tshuam sab nraud (hauv paus).
4. Kev hloov ntawm Circadian atherosclerosis: tshwm sim thaum lub suab nrov, lub cev nqaij daim tawv, lossis kev coj tus cwj pwm hloov pauv hauv ib puag ncig; kev sib cuam tshuam ntawm circadian rhythms nrog ib puag ncig.
5. Txhua hnub: txhua hnub; los ntawm Latin tuag (hnub) thiab diurnus (txhua hnub).
6. Master Clock: Ib khub ntawm cov cell muaj nyob hauv hypothalamus, tseem hu ua suprachiasmatic nucleus (SCN); Cov hlwb no muaj cov noob uas tswj cov circadian rhythms.
7. Mutant noob: hloov mus tas li hauv DNA ib ntus; siv los ntawm chronobiologists kom paub txog cov txheej txheem ntawm lub moos genes los ntawm kev txheeb xyuas cov noob mutant hauv cov tsiaj nrog arrhythmic circadian syndrome.

Xav txog ib tsob ntoo sim ua kom photosynthesize hmo ntuj: ua yeeb yam luv luv hauv qhov tsaus ntuj. "Cov nroj tsuag cuam tshuam nrog txoj sia thiab kev tuag," hais tias Sally Yu, tus pab xibfwb ntawm biochemistry thiab cell biology ntawm University of Texas ntawm Houston Health Sciences Center (UTHealth), grimly. "Yog tias lawv tsis ua raws li circadian rhythms, lawv yuav tuag." Tab sis rau ib tug neeg, qhov kev kwv yees yuav tsis yog li ntawd bleak. "Txawm tias koj tshem lub moos gene (ib yam tseem ceeb uas tswj kev ua haujlwm ntawm circadian rhythms), koj yuav tsis tuag tam sim ntawd," "Tab sis koj yuav raug kev txom nyem." Tej zaum yuav muaj teeb meem? Cov teeb meem puas siab puas ntsws tsis tu ncua thiab, ntawm lwm yam, muaj kev pheej hmoo ntawm cov kab mob ntev. Lub neej nyuaj thaum txhua yam tsis sib xws.

Yu tus npoj yaig, Jake Chen, tus pab xibfwb hauv tib chav haujlwm, hais txawv: “Peb feem ntau hais tias txhua yam yuav tsum tau ua raws sijhawm. Tab sis qhov no yog ib qho exaggeration. Tab sis lo lus "txhua yam muaj nws lub sijhawm" tsis yog. Thiab qhov no yog ncaj qha ntsig txog tib neeg lub cev. Hauv txhua lub cell, cov ntaub so ntswg lossis lub cev, cov txheej txheem physiological tshwm sim ntawm lub sijhawm tshwj xeeb. Lub moos lom neeg yog ib hom timer - lub tshuab uas peb tuaj yeem ua kom paub tseeb tias txhua yam ua haujlwm zoo. Qhov no yog lub luag haujlwm tseem ceeb."

Chen thiab Yu kawm circadian rhythms - cov kab mob lom ntawm lub cev nrog lub sijhawm kwv yees li 24 teev, uas tau ua raws txhua hnub los ntawm txhua yam muaj sia nyob hauv peb lub ntiaj teb. Circadian rhythms lossis circadian rhythms ncaj qha cuam tshuam rau ntau lab xyoo ntawm kev loj hlob ntawm lub neej hauv peb lub ntiaj teb. Nws yog ib qho khoom lag luam ntawm kev sib cuam tshuam ntawm lub cev lub cev hauv lub moos lom neeg thiab ib puag ncig - tsis yog lub hnub ci nkaus xwb, tab sis ntau lwm yam txiav txim siab tus cwj pwm, tswj cov qib tshuaj hormones, pw tsaug zog, lub cev kub thiab metabolism.

Lub suab hu ua "master moos" los yog suprachiasmatic nucleus (SCN), lub moos tswv uas tswj cov circadian rhythms, yog ib khub ntawm cov cell uas muaj cov noob (xws li moos, Npas2, Bmal, Per1, Per2, Per3, Cry1, thiab Cry2. Nyob rau hauv lub hypothalamus, nyob rau theem molecular, moos gene kab nyob rau hauv ob lub raum, siab, pancreas thiab lwm yam kabmob, SCN ua raws li CEO qhia lub cev kom ua raws li lub sij hawm thiab cov txheej txheem ib puag ncig teeb liab. Howard Hughes Medical Institute.)

Raws li peb yuav pom tom qab, kev saib xyuas rau circadian rhythms txhim kho txhua hnub (physiological thiab puas siab puas ntsws) kev ua haujlwm ntawm lub cev thiab, thaum kawg, cuam tshuam rau lub xeev kev noj qab haus huv, ob qho tib si hauv lub sijhawm ntev thiab luv luv. Kev saib xyuas ntawm circadian rhythms ua rau lawv ua haujlwm thaum tswj hwm qhov Sally Yu hu ua "kev saib xyuas zoo."

"Kuv tsis tuaj yeem hais kom paub tseeb tias qhov circadian rhythms tseem ceeb npaum li cas hauv kev tiv thaiv kab mob ntev, nws cuam tshuam dab tsi rau kev noj qab haus huv nyob rau lub sijhawm ntev, txawm tias nws muaj txiaj ntsig thiab qhov kawg cuam tshuam rau lub neej ntev."

Cov ntaub ntawv hais txog cov kws tshaj lij:

Tus kws tshawb fawb: Zheng "Jake" Chen

Kev Kawm: PhD, Columbia University, New York

Txoj hauj lwm: Assistant xibfwb hauv Department of Biochemistry thiab Cell Biology ntawm University of Texas Health Sciences Center ntawm Houston

Tsab ntawv tshaj tawm dhau los: Cov molecule me me Nobiletin lub hom phiaj ntawm molecular oscillator los txhim kho circadian rhythms thiab tiv thaiv cov kab mob metabolic.

Kev tshawb fawb cheeb tsam: Me me molecule probes rau chronobiology thiab tshuaj.

Tus kws tshawb fawb: Seung Hee "Sally" Yoo

Kev Kawm: PhD, Kaus Lim Kauslim Lub Tsev Kawm Txuj Ci thiab Technology

Txoj hauj lwm: Associate Professor, Department of Biochemistry thiab Cell Biology, University of Texas Health Sciences Center ntawm Houston

Kab lus tshaj tawm dhau los: Lub Sijhawm 2 3'-UTR thiab microRNA-24 tswj cov circadian rhythms los ntawm kev tawm tsam PERIOD2 protein ntau ntxiv.

Kev tshawb fawb cheeb tsam: Cov txheej txheem tseem ceeb ntawm cov xov tooj ntawm tes hauv circadian rhythms thiab deciphering physiological thiab pathological luag hauj lwm ntawm lub moos.

KEEB KWM: TSEEM CEEB NTAWM BIOLOGICAL DEVELOPMENT OF CIRCADIC RHYTHMS

Thawj qhov uas yuav tsum paub txog kev kawm ntawm circadian rhythms (chronobiologists ua qhov no) yog tias, tsis tshua muaj kev zam, tag nrho cov kab mob ua raws lawv cov circadian rhythms. Los ntawm daffodils mus rau sparrows, los ntawm zebras mus rau tib neeg, yuav luag tag nrho cov kab mob nyob rau hauv lub ntiaj teb no ua raws li lub hnub lub voj voog. Xyoo 1729, tus kws tshawb fawb Fab Kis Fab Kis Jean-Jacques de Meran tau sau thawj qhov kev soj ntsuam ntawm endogenous lossis embedded diurnal nplooj txav ntawm Mimosa pudica cog. Txawm tias nyob rau hauv qhov tsaus ntuj tag, cov nroj tsuag txuas ntxiv ua raws nws cov kev sib dhos txhua hnub. Tus kws tshawb fawb tau xaus lus tias cov nroj tsuag tso siab tsis tau tsuas yog nyob rau sab nraud cov cim lossis lub suab sensor, tab sis kuj nyob ntawm nws tus kheej lub moos lom neeg.

Chronobiology vam meej ob puas xyoo tom qab, nyob rau hauv nruab nrab ntawm lub xyoo pua 20th. Muaj kev cuam tshuam los ntawm kev koom tes ntawm ntau tus kws tshawb fawb, tshwj xeeb yog Colin Pittendry, "tus txiv ntawm lub moos lom neeg." Pittendry kawm cov txiv hmab txiv ntoo yoov los yog Drosophila thiab tso lub teeb ntawm circadian rhythms cuam tshuam los yog synchronize nrog lub voj voog ntawm nruab hnub thiab hmo ntuj. Jurgen Aschoff, ib tug phooj ywg ntawm Pittendry, kuj tau kawm txog kev cuam tshuam nrog lub voj voog ntawm nruab hnub thiab hmo ntuj, tab sis cov kws tshawb fawb tau txiav txim siab sib txawv txog qhov kev sib cuam tshuam li cas (parametric thiab nonparametric, koj tuaj yeem nyeem ntxiv txog nws ntawm no thiab ntawm no). John Woodland Hastings thiab nws cov npoj yaig tau tshawb pom qhov tseem ceeb ntawm lub luag haujlwm ntawm lub teeb hauv circadian rhythms los ntawm kev kawm bioluminescent dinoflagellates (algae, hom plankton). Botanist Erwin Bunnig kuj tau pab txhawb rau kev tshawb fawb hauv paus ntawm kev sib tham ua qauv, piav qhia txog kev sib raug zoo ntawm cov kab mob thiab kev txiav tawm.

Cov theem tom ntej ntawm kev tshawb pom hauv chronobiology txuas nrog cov txheej txheem molecular thiab caj ces ntawm kev ua haujlwm ntawm circadian rhythms. Qhov no ua raws li los ntawm kev ua haujlwm ntawm Ron Konopka thiab Seymour Benzer, uas nyob rau xyoo 1970s thaum ntxov tau nrhiav kev txheeb xyuas cov noob tshwj xeeb uas tswj cov circadian rhythms ntawm cov txiv hmab txiv ntoo yoov. Konopka thiab Benzer tau txais txiaj ntsig nrog qhov kev tshawb pom ntawm cov noob hloov pauv, uas lawv hu ua lub sijhawm uas cuam tshuam lub moos circadian ntawm cov txiv hmab txiv ntoo yoov. Qhov no yog li cas qhov kev txiav txim ntawm caj ces ntawm tus cwj pwm kev coj cwj pwm tau pom thawj zaug. Jeffrey S. Hall, Michael Rosbash, thiab Michael W. Young tau ua tiav kev ua haujlwm ntawm Konopka thiab Benzer los ntawm kev qhia txog kev ua haujlwm ntawm lub sijhawm gene ntawm qib molecular. Hall, Rosbash thiab Young tau txais Nobel nqi zog hauv Physiology lossis Tshuaj hauv 2017. Lawv cais lub sijhawm gene thiab tom qab ntawd qhia tias lub sijhawm ua haujlwm niaj hnub ua haujlwm li cas ntawm qib molecular.

Thaum ua kev tshawb fawb txog txiv hmab txiv ntoo yoov thiab nas nyob rau hauv 1994, Yauxej Takahashi thiab nws pab neeg nrhiav tau moos genes nyob rau hauv cov tsiaj nyeg thiab hu ua lawv moos, piav txog lawv raws li "evolutionarily conserved feature ntawm lub circadian moos mechanism." Kev tshawb pom ntawm lub moos noob, nrog rau kev ua haujlwm ntawm Hall, Rosbash, Young, thiab tus kws tshawb fawb Michael Greenberg, yog lub sijhawm dej ntws hauv chronobiology. Tsis pub dhau ob peb xyoos, cov noob tau tshawb pom tias ua haujlwm ntawm circadian rhythms hauv cov kab mob qis.

Kev tshawb fawb tau nce mus tsis tu ncua, thiab ntau cov kev tshawb fawb hauv cov txiv hmab txiv ntoo yoov thiab nas tau ua kom pom qhov ua tau zoo ntawm lub moos genes nyob rau hauv hom, uas txhais tau hais tias muaj cov noob zoo sib xws uas tswj cov circadian rhythms hauv ntau cov kab mob, suav nrog tib neeg.

"Lub hnub sawv thiab hnub poob tseem yog qhov tseem ceeb cuam tshuam rau circadian rhythms, tab sis lwm yam tseem ceeb tau soj ntsuam txuas ntxiv hauv kev tshawb fawb tshawb fawb."

NYEEM NTXIV: Kev txiav txim siab lub luag haujlwm ntawm CirCADIUM RHYTHMS hauv tib neeg kev noj qab haus huv thiab kab mob

Nws yog ib qho tseem ceeb kom nco ntsoov tias biology ntawm circadian rhythms yog incredibly complex - muaj ntau yam scientific phau ntawv mob siab rau rau qhov chaw ntawm kev tshawb fawb. Yog li ntawd, peb txoj kev nkag siab txog lub luag haujlwm ntawm lub moos lom neeg hauv tib neeg kev noj qab haus huv yog qhov tshwm sim ntawm kev tshawb fawb txog kev kis kab mob nrog rau kev tshawb fawb tsiaj. Cov kev tshawb fawb hauv cov kab mob qis pab qhia txog kev ua haujlwm ntawm molecular thiab genetic mechanisms hauv kev ua, tom qab ntawd nws tuaj yeem pom tau li cas, piv txwv li, kev pw tsaug zog ua rau muaj kev pheej hmoo siab ntawm hom 2 mob ntshav qab zib, rog rog, thiab ntau yam kab mob plawv.

Tseeb tiag, ib qho ntawm cov kev cia siab tshaj plaws ntawm kev tshawb fawb yog pw tsaug zog. Cov kws tshawb fawb niaj hnub no koom nrog tsis muaj kev pw tsaug zog thiab kev cuam tshuam tom qab ntawm circadian rhythms nrog kev loj hlob ntawm kev rog thiab kev nyuaj siab, nrog rau feem ntau cov kab mob. Kev tshawb fawb pom tau hais tias tsis muaj kev pw tsaug zog tuaj yeem ua rau muaj kev phom sij tsis txaus ntseeg, xws li tsis muaj peev xwm paub txog lub ntsej muag.

Kev nkag siab yuav ua li cas circadian rhythms ua haujlwm kuj tau mus deb dhau ntawm kev cuam tshuam nrog lub voj voog nruab hnub thiab hmo ntuj. "Muaj cov lus qhia hauv zej zog, cov lus qhia zaub mov thiab kev tawm dag zog - lawv muaj ntau haiv neeg," hais tias Y. Sunrise thiab hnub poob tseem muaj kev cuam tshuam loj rau circadian rhythms, tab sis lwm yam tseem raug tshawb xyuas. Lub cev loj ntawm kev ua haujlwm tau pom tias kev noj zaub mov yog lub cim tseem ceeb sab nraud uas cuam tshuam nrog lub moos sab hauv, suav nrog Dr. Satchidananda Panda txoj haujlwm los txwv lub sijhawm noj zaub mov (yuav ua li cas noj lub sijhawm noj qab haus huv).

Nyob rau hauv dav dav, tam sim no nws yog tseeb hais tias circadian rhythms ua si lub luag hauj lwm rau kev npaj ua hauj lwm ntawm tag nrho cov physiological yam ntawm tib neeg lub cev, nrog rau kev ua hauj lwm ntawm lub cev tseem ceeb, metabolism, tiv thaiv kab mob, kev xav, thiab lwm yam Dr. Yu txoj hauj lwm nthuav lub cheeb tsam. ntawm kev tshawb fawb - nws koom tes nrog ib tus kws kho mob tshwj xeeb rau kev tshawb fawb txog kev mob mob hauv cov neeg mob. Tsis tas li ntawd, kev ua haujlwm tseem tab tom kawm los kawm txog lub luag haujlwm ntawm lub voj voog txiav tawm hauv kev cuam tshuam hauv kev ua haujlwm ntawm circadian rhythms (qhov cuam tshuam ntawm lub sijhawm hloov chaw ntawm kev loj hlob ntawm cov qog nqaij hlav cancer). Kev tshawb fawb zoo li no muab peb cov kev nkag siab tshiab tseem ceeb uas tuaj yeem siv los hloov pauv txoj kev ua neej - paub tias lub sijhawm noj mov thiab mus pw qhov twg yog qhov tseem ceeb rau kev noj qab haus huv; thiab nrog kev mob nkeeg, kev paub tau txais tuaj yeem siv rau kev tshawb nrhiav cov tshuaj uas tswj xyuas kev ua haujlwm ntawm circadian rhythms. Cov kws tshawb fawb tseem muaj ntau txoj kev tshawb fawb los ua nyob rau hauv yuav luag txhua qhov chaw cuam tshuam txog kev noj qab haus huv thiab kab mob.

QHOV TSEEM CEEB: Vim li cas nws tseem ceeb kom paub txog CIRCADE RHYTHMS?

Kev paub txog yuav ua li cas circadian rhythms ua haujlwm tuaj yeem cuam tshuam rau lub sijhawm luv thiab ntev. Chen hais tias "Kev hloov pauv hauv lub neej yog khoom plig zoo tshaj plaws uas koj tuaj yeem muab rau koj tus kheej," Chen hais. "Yog tias koj tswj hwm koj txoj kev ua neej, thev naus laus zis thiab tshuaj tuaj yeem dhau los ua lwm yam hauv koj lub neej." Hauv lub sijhawm luv luv, kev tshawb fawb tsiaj thiab tib neeg qhia tau hais tias kev ua neej nyob uas txhawb kev noj qab haus huv circadian rhythms tuaj yeem txhawb kev ceeb toom, kev sib koom tes ntawm lub cev, kev noj qab haus huv ntawm lub plawv, kev tiv thaiv kab mob, kev noj qab haus huv ntawm plab, kev xav thiab pw tsaug zog. Muaj pov thawj los txhawb kev txo qis hauv kev pheej hmoo ntawm tus kab mob mus ntev.

"Qhov cuam tshuam ntawm kev hloov hauv kev ua neej yuav tsis tshwm sim rau ob peb hnub, tab sis dhau sijhawm, cov txiaj ntsig yuav loj heev."

Yog li dab tsi ntawm txoj kev ua neej koj yuav tsum tau coj mus rau sync nrog koj lub circadian rhythms? Thawj qhov uas yuav tsum tau ua yog saib xyuas koj cov biorhythms. Circadian rhythms, txawm tias tsim los ntawm tib lub hauv paus, sib txawv ntawm tib neeg mus rau ib tus neeg vim muaj hnub nyoog, caj ces, thiab ib puag ncig sib txawv. Larks zoo li thaum sawv ntxov. Owls nyiam hmo ntuj. Koj yuav tsum tau xyuam xim rau lub ntuj nyiam ntawm koj lub cev ("chronotype") txhawm rau ua tiav cov kev paub ntawm kev tshawb fawb tshawb fawb tshiab. Tsis tas li ntawd, tsis txhob hnov qab tias tsis muaj ib qho loj-fits-txhua txoj hauv kev.

Qhov thib ob yog ua raws li lub sijhawm ua haujlwm ib txwm ua txhua hnub, xya hnub hauv ib lub lis piam. Dr. Yu tham txog "jet lag" (social jet lag) - thaum tib neeg ua txhaum lawv lub sijhawm nrog tus cwj pwm tsis zoo, xws li noj mov thiab mus pw tom qab, sawv tom qab, thiab tawm dag zog ntau hnub ntawm lub lim tiam ntawm lub sijhawm sib txawv. Tag nrho cov kev ua no tuaj yeem ua rau muaj kev cuam tshuam tsis zoo ib yam li hloov lub sijhawm. Qhov ntau thiab ntau tsis tu ncua koj ua raws li txoj cai, qhov zoo dua koj lub cev yuav pab tau koj nrog qhov no.

Qhov thib peb - siv cov kev paub uas tau txais los ntawm kev tshawb fawb tshawb fawb - cov ntaub ntawv ntawm kev noj haus, kev pw tsaug zog thiab kev tawm dag zog yog cov ncauj lus kom ntxaws hauv qab no. Ntau qhov kev hloov pauv ntawm txoj kev ua neej uas kev tshawb fawb tau pom muaj kev hloov pauv ntawm kev noj zaub mov - piv txwv li, noj cov tswv yim phem ua ntej pw. Nws yog fraught nrog kev tsis zoo rau kev noj qab haus huv. Noj cov zaub mov me me thaum ntxov thiab lig rau hnub, uas yooj yim txaus los sim. Tib yam siv rau kev pw tsaug zog - koj yuav tsum ua raws li tsoomfwv thiab pw tsaug zog tsawg kawg 7-8 teev. Qhov phem tshaj plaws, koj yuav tau so, thiab qhov zoo tshaj plaws, koj yuav txhim kho koj txoj kev cia siab rau lub neej noj qab haus huv.

Qhov tseem ceeb: pw tsaug zog, khoom noj khoom haus thiab kev ua kis las yog lub hauv paus ntawm kev noj qab nyob zoo.

PHEM

Qhov tseem ceeb tshaj plaws uas koj tuaj yeem ua tau yog tswj kom muaj lub sijhawm pw tsaug zog zoo thiab tsim kom muaj kev pw tsaug zog txaus - 7-9 teev ntawm kev pw tsaug zog yog suav tias yog ib txwm muaj rau cov neeg laus. Kev tshawb nrhiav pom ntawm kev pw tsaug zog thiab pw tsaug zog cuam tshuam qhia tau hais tias kev pw tsaug zog tsis zoo thiab pw tsaug zog cuam tshuam tsis zoo rau lub siab, kev xav, thiab cuam tshuam nrog kev mob ntev. Dab tsi ntxiv, qee cov kws tshawb fawb xav tias circadian tsis sib haum xeeb los ntawm kev sib raug zoo jetlag tuaj yeem nthuav dav hauv Western zej zog thiab ua rau muaj teeb meem kev noj qab haus huv.

Yog li cas koj yuav tsum mus pw? Feem ntau, lub cev pib tsim melatonin thaum 9:00 teev tsaus ntuj. Qhov no yog lub teeb liab - koj yuav tsum ua kom tiav txhua yam thiab mus so. Kev tso tawm ntawm melatonin xaus ib ncig ntawm 7:30 sawv ntxov, thiab thaum nruab hnub, melatonin xyaum tsis muaj nyob hauv lub cev. Kho cov kev nyiam ntawm tus kheej raws li koj lub siab nyiam yog qhov tseem ceeb kom tsis txhob muaj teeb meem pw tsaug zog (xws li sawv thaum pw tsaug zog) thiab tswj kev noj qab haus huv zoo.

Thiab thaum kawg, lub teeb. Lub voj voog ntawm nruab hnub thiab hmo ntuj tsis yog tib yam cuam tshuam rau tib neeg lub cev, vim peb tau ntsib nrog cov teeb pom kev zoo tas li, thiab tseem ua lub luag haujlwm tseem ceeb. Tau txais lub teeb ntuj txaus thaum nruab hnub thiab zam kev teeb pom kev tsis zoo (xws li lub teeb xiav ntawm lub vijtsam smartphone) thaum yav tsaus ntuj pab ua kom koj lub suab circadian noj qab nyob zoo.

Cov ntsiab lus tseem ceeb: Tau pw tsaug zog txaus thiab xyuas kom koj pw tsaug zog thiab lub sij hawm sawv hauv qhov qub xya hnub hauv ib lub lis piam. Yog tias koj pw tsaug zog tsis txaus, tam sim ntawd pib kho koj txoj kev noj qab haus huv, txwv tsis pub koj yuav ua rau muaj kev phom sij rau koj txoj kev noj qab haus huv mus ntev.

Khoom noj khoom haus

Feem ntau hais lus, kev tshawb fawb qhia tau hais tias noj cov zaub mov uas muaj calorie ntau ntau yog qhov zoo tshaj plaws thaum sawv ntxov. Sim ua kom koj noj hmo zoo ua ntej pw thiab tsis muaj calorie ntau ntau. Yog tias koj tuaj yeem ua txhua yam ua tiav thaum 6:00 teev tsaus ntuj lossis 7:00 teev tsaus ntuj thiab muab koj lub cev 12-14 teev so, koj yuav pom cov txiaj ntsig kev noj qab haus huv nyob rau lub sijhawm luv thiab ntev.

Ib feem, qhov tseeb yog tias koj lub siab lub moos sab hauv tsis ua haujlwm hmo ntuj. Lub siab nres tsim cov enzymes los hloov cov calories rau hauv lub zog; Hloov chaw, nws tsim cov enzymes los khaws lub zog. Yog tias koj noj ntau ntau ua ntej pw, koj lub siab raug yuam kom ua haujlwm dhau sijhawm thiab koj yuav txuag tau ntau dua li koj siv.

Lwm qhov kev txiav txim siab tseem ceeb uas koj tuaj yeem ua tau (tshwj tsis yog noj zaub mov noj qab haus huv) yog lub sijhawm koj noj mov txhua hnub. Txawm hais tias cov ntaub ntawv tseem txwv, kev tshawb fawb tsiaj thiab Dr. Panda txoj haujlwm qhia tias "sijhawm noj tsawg" yog ib qho yooj yim thiab muaj peev xwm hloov txoj kev ua neej. Qhov kev daws teeb meem zoo nyob ntawm koj lub hom phiaj. Tab sis yog tias lub hom phiaj yog txhawm rau txhim kho koj txoj kev noj qab haus huv tag nrho, ces nws yog qhov zoo dua los pib ntawm 8-9 teev. Tab sis, nyob rau hauv cov nqe lus ntawm kev ua raws li lub sij hawm ntev, nws yuav raug nquahu kom pib ntawm 10-12 teev.

Lub ntsiab lus tseem ceeb: Noj ntau thaum nruab hnub, tsis yog ua ntej pw. Txhawm rau txhim kho koj txoj kev noj qab haus huv, pib noj ntawm 10-12 teev.

SPORT

Thaum qee qhov kev tshawb fawb qhia tias kev ua haujlwm anaerobic nce siab thaum tav su, tsis muaj kev pom zoo ntawm cov kws tshaj lij ntawm kev sib txuas ntawm circadian rhythms thiab kev tawm dag zog - tshwj tsis yog muaj lub moos molecular hauv cov leeg pob txha.

Thiab, ib yam li cov teebmeem ntawm lub teeb pom kev zoo thiab lub sijhawm noj mov, lub sijhawm qoj ib ce kuj tseem ua lub luag haujlwm tseem ceeb hauv kev tswj hwm kev noj qab haus huv circadian rhythms.

Qhov tseem ceeb: ib ce tsis tu ncua, thiab tawm hauv kev ua anaerobic rau yav tav su.

TEEB MEEM

Kev tshawb fawb txog yuav ua li cas circadian rhythms ua haujlwm ncaj nraim. Y. hais tias "Koj lub moos sab hauv yog tsim los hlawv lub zog thaum nruab hnub thiab rov ua kom muaj zog thaum hmo ntuj," Y. hais tias lub sijhawm zoo dua, qhov hnav thiab tsim kua muag ntawm lub moos circadian. Txawm hais tias lub moos sab hauv yog qhov ruaj khov, kev cuam tshuam tsis tu ncua ntawm cov txheej txheem tuaj yeem ua rau muaj teeb meem kev noj qab haus huv mus ntev.

Yu hais tias "Thaum peb tseem hluas, lub cev muaj peev xwm ua tau ntau yam, tab sis qhov ntawd tsis tau txhais hais tias txhua yam tsis zoo. Nws zoo li kev siv roj: koj siv lub zog ntau dhau ntawm cov haujlwm arrhythmic, uas yuav ua rau muaj teeb meem nrog kev ua haujlwm ntawm circadian rhythms yav tom ntej."

Koj yuav tsis ua kom koj lub neej luv li tsib xyoos los ntawm kev noj mov lig, tab sis muaj cov sij hawm mob siab rau hauv koj lub cev los tiv thaiv koj txoj kev noj qab haus huv thiab txo qis kev cuam tshuam rau koj lub cev. Ua siab zoo thiab xav txog koj tus kheej thiab koj yuav pom qhov tshwm sim.