Tattabarai, owls da larks: definition na mutum chronotype

Daya daga cikin na game sassa na kowane mutum rayuwa shi ne mafarki. Wannan shi ne lokacin da muna sāke gina su ƙarfi, shakata da kuma sauran, da jiki da kuma a tunaninsu. A lokacin barci, akwai minimization na mutum aiki da cewa yana da a jiki ne da gaske curative sakamako. Duk da haka, ya kamata a haifa tuna cewa farkawa da kuma tashi lokaci ne daban-daban a cikin mutane daban-daban, dangane da chronotype.

A kadan tarihi

A saki iri-iri na kwayoyin zauna mafi Sin healers da dama shekara dubu da suka wuce. Su ma m cewa dukan mutane suna da wani daban-daban juna na wakefulness kuma yi. A zamanin da na Sin sun iya gane abin da, shiga tsakanin zumunta da sarkar na asali rhythmic matakai a cikin jiki, shi ne mai yiwuwa a zo ban tausayi sakamakon, kamar abin da ya faru na daban-daban pathologies. Saboda haka da aka haife rukunan chronotype. Babban batu na shawara ne domin sanin kwaikwayon na kowane daga cikin jikin mutum gabobin, kazalika da gano da mafi m aiki na jikin mu. Wannan ake kira lokaci na shigewa. Su kawar zai kawar wuce kima load a kan mutum, kuma ya kare juyayi tsarin manifestations na ciki.

A zamani ci gaban da rukunan chronotype samu kawai a cikin seventies karni na ashirin da. Duk da haka, bayani game da wanzuwar owls, larks, tattabarai, da yawa ya dauki wani sosai m. Kawai bayan data An tabbatar da yawa kimiyya gwaje-gwajen, da jama'a yarda da wannan hujja tsanani.

The darajar rhythms a rayuwar mutum

Kowane cell a jikin mu, ya tsarin ko jiki da biyu na boko da na sarari kungiyar. Wannan sa jiki ta ji na ƙwarai a matsayin aiki na circadian sake zagayowar.

Rayuwa rhythms ko biorhythms kada a gane shi da mu rinjayar duk da samuwar dan'adam. Su shafi jiki aiki, kuma da ikon daidaita. Wannan ikon ne musamman da muhimmanci lokacin da canza lokaci yanayi. Irin wannan biorhythmic aiki da kwayoyin kira tsuntsu sunayen. Mutane da yawa san cewa akwai owls da larks. Duk da haka, akwai kuma kurciyoyi, kazalika da matsakaici iri.

percentages chronotype

Saboda haka, kimiyance tabbatar da cewa akwai mutane da-owls, larks da na tattabarai. Yadda a duniya kowane daga cikin wadannan chronotype? An yi imani da cewa yawan jama'a na duniya tamu talatin da uku bisa dari na owls, goma sha shida - larks da hamsin da daya - tattabarai. Duk da haka, wadannan iri gauraye. Owls net kawai da tara bisa dari na larks - biyar, da na tattabarai - goma sha uku. Mafi yawan mutane a cikin su biorhythm ciki a gauraye da irin. Wannan shi ne 73% na yawan na duniya tamu. Daga cikin wadannan, 41% ne Zhavoronko blue, da kuma 32% - kurciya-owls.

A farkon tsuntsu kama ...

Abin da chronotype yana kowannenmu, faɗakar da mu biorhythms. Mujiya, tsuntsu, kurciya - shi duka ya dogara da matakin na yi a wasu sa'o'i na rana. Bayan duk, domin kowane daga cikin wadannan iri mafi girma ilimi da kuma jiki aiki auku a daban-daban sau.

Saboda haka, idan muka kwatanta da larks da owls, larks tashi a kusa da shida ko bakwai a cikin safe. Domin na biyu shi ne wani babban matsala. Farkon Yunƙurin take kaiwa zuwa gaban caji da kuma jogging. Bayan wannan Lark ne quite a shirye domin ranar aiki. Duk da haka, a karfe shida da yamma ta riga wuya a magance da gajiya da sleepiness.

Masana kimiyya Chronobiology samu cewa nazarin halittu kari na larks - halitta. Lalle ne, ga kusan dukan tarihin ta zama ba, mutane kai tsaye dogara a kan rana. Mutane ba su damar da su, don samun up marigayi, kamar yadda gubar aiki da suka yi a karkashin hasken rana. Kuma a yau, a kari na wani Lark rayuwa m daga wayewar kabilu, wanda a rayuwarsu suna shiryar da waje duniya.

Duk da haka, masana kimiyya ce da wani mutum na iya samun wani daban-daban biorhythm. Farkon tsuntsu, tattabara, mujiya - An ƙirƙira by masu bincike chronotype? Ba a duk. A data kasance bambanci, ya nuna cewa akwai owls da larks, kazalika da sauran iri biorhythms - da 'ya'yan itatuwa na zamani na kasar. A hankali, da ci gaban wutar lantarki, mu ci gaba da wadannan iri ayyukan mutane cewa sun daina dogara ne a kan hasken rana. Kuma akwai owls. Ko da yake, ba shakka, dare revelers hadu a daban-daban sau. Amma wadannan rago mutane da aka quite a bit.

ikon Lark

Mutanen da suka fi son samun up farkon, a shirye su dauki abincin nan da nan bayan da ya tada. Wannan ne ma daban-daban owls da larks. Manufa karin kumallo na farkon risers ne madara porridge ko cuku, da kuma sandwiches da tsiran alade, ko cuku. Irin wannan gina jiki-kalori abinci daga Lark daidai complemented invigorating bitamin salatin.

Abincin rana, irin wadannan mutane ya zama carbohydrate. Don yin wannan, hada da granola, bushe da 'ya'yan itatuwa, hatsi da kuma burodi duk a menu.

Abincin rana a larks lissafta ga 13-14 hours. Yana da kullum m, kuma kalori. Bayan duk, da wannan lokaci da narkewa kamar tsarin jima tashi mutum ne shigar ta biyu ganiya na aiki. Ga abincin rana Lark ne mafi alhẽri ga ci Spaghetti da cuku, miya ko dankali da nama. Ya kamata a haifa tuna cewa kammala abinci, a kofin karfi baki shayi za ta ci gaba ga sauran aiki rana high yi. Wannan ne ma daban-daban owls da larks. Bayan haka, wanda ya fi son don samun up daga baya, a abincin rana ne mafi kyau ga sha kofi.

A abincin dare da larks fi son high-carbon abinci. Akwai zai zama ya dace muesli kuma porridge, ayaba, gwaje-gwaje da jam da kuma cakulan da kuma kore shayi. Yana da daraja cewa da abinci ne mai arziki a cikin carbohydrates, sauƙi digestible da kuma taimaka samar da wani musamman hormone - serotonin, moriya ga kyau barci.

Aiki kuma motsa jiki da Lark

Ilimi aiki na mutanen da suka fi son farkon farkawa, yana da biyu kololuwa. A farko daga cikin wadannan asusun for 8-9 hours da safe, sakamakon 12-13 hours. Na biyu shi ne kasa dogon lokaci. Yana farawa a 16 am. Kuma dade kawai sa'o'i biyu.

Safe ne manufa lokaci domin wasanni. Larks kamata shirya su horo daga 11 zuwa 12 hours. A da yamma fitness kaya ba ya ba su kyau da sakamakon.

mujiya jadawalin

Safe ga wadanda ba su son tashi da wuri, yawanci fara kawai a 10-11 h. A da safe. Duk da haka, da aikin up wajibi ne, ko da yake yana da babban aiki na owls. Tune a so fashion irin wadannan mutane za su douche ko kopin karfi kofi.

Chronotype owls da larks (ko da yanayi na nazarin halittu rhythms) ba a dauke a cikin hanyar rayuwar zamantakewa. Wannan shi ne dalilin da ya sa mutane da samun up farkon yin aiki da yawa sauki. Gaskiyar ita ce, duk da hukumomin gwamnati aiki a kari na larks. Yana kindergartens da makarantu da asibitoci da kuma shagunan, bankuna da kuma gidan waya. Kawai aiki a cikin lissafin kudi domin, kuma owls. Kamar yadda mafi masana, a wannan ya ta'allaka ne da babban dalilin da cewa zamani mutumin haka sau da yawa fallasa su danniya lalacewa ta hanyar da akai lokaci matsa lamba. Amma yadda za a gyara abubuwa, babu wanda ya ba tukuna aka ƙirƙira.

Ikon mutanen da suka fi son baya tada

Mujiya da tsuntsu da daban-daban biorhythms. Saboda haka, ciki wadanda suka fi son wani m tada, falke up kawai sa'o'i biyu bayan dawo da. Wannan shi ne dalilin da ya sa owls, sabanin larks kamata da karin kumallo kawai bayan da lokaci. A safiyar irin wadannan mutane da shi ne kawai da shawarar a sha gilashin ruwan kwalba. Wannan zai fara da tafiyar matakai na rayuwa a cikin jiki da kuma tsarkake ciki na gubobi da cewa sun tara a shi a kan dare. Maimakon ruwan kwalba ka iya sha gilashin apple ko garehul ruwan 'ya'yan itace , ko kuma ci wani haske' ya'yan itace salatin. Owls ba su da safe ya ci gina jiki abinci. Domin su, zai fi dacewa kiwo kayayyakin ko hatsi, da kuma yanã shã - halitta kofi. Bayan biyu ko uku hours karin kumallo za a iya maimaita tare da hada zuma ko cakulan, kofi da kuma crispbread.

Tare da abincin rana gabatowa irin wadannan mutane ta narkewa kamar tsarin fara samun lokacinta. Waɗannan su ne nazarin halittu rhythms da mujiya. Larks ya riga ya abincin rana amma domin samun up bayan wani yini abinci fara kawai 15-16 hours. A menu kamata hada da more gina jiki abinci (nama ko kifi). A lokacin daga 17,30 to 18.30 owls iya ji dadin wani yogurt ko bushe 'ya'yan itãcen marmari. Amma ga abincin dare, abin da ya kamata ba a baya fiye da ashirin hours, manufa zai zama gina jiki abinci. Yana za a iya Boiled da kayan lambu ko raw da ramammu kifi. Shi yana biya na musamman da hankali ga irin mutane ga abincin dare mujiya. Lark fi son a wannan lokacin na rana haske da abinci, da kuma daya wanda ya ke son latest Tarurrukan, ba zai iya ci dukan yini, yin up for yamma rasa karin kumallo da abincin rana. Hakika, irin wannan tsarin mulki sau da yawa take kaiwa zuwa narkewa kamar matsaloli da wuce haddi nauyi. Shi ya sa wadannan mutane bukatar ci da yamma a matsayin kadan adadin kuzari kamar yadda zai yiwu.

Aiki da kuma motsa jiki owls

Mutane suka fi son baya tada, akwai uku ganiya shafi tunanin mutum alertness. A farko daga gare su a cikin rãna. Wannan lokaci daga 13 zuwa 14 h The biyu ganiya na aiki -. Maraice. An lura daga 18 zuwa 20 hours. The uku mataki ne mai nocturnal aiki. Yana yana 23 hours. Kafin 1 hr. A mafi m lokaci ne da yamma. Da wannan a zuciyarsa, wadannan mutane, da kuma tsare-tsaren da ya kamata a bisa laákari da aiki rana.

Amma ga motsa jiki, sa'an nan da safe owls suna contraindicated. Gym da jogging shi ne mafi alhẽri bar a lokaci kusa da abincin dare. Manufa lokaci zuwa ziyarci dakin motsa jiki ne lokacin daga 19 zuwa 23 hours. Wannan ne lokacin da ya fi tasiri zai zama zaman a tsoka riba da kuma nauyi asara.

tattabarai

Kuma idan wani mutum ko wani dare mujiya ko wani wuri tsuntsu? Sa'an nan, ya kurciya. Wadannan mutane su kasance a cikin kullum irin. Su kari na rayuwa saba da yadda ya saba don mu da sãɓãwar dare da yini.

Dadi tada tattabarai auku daga baya fiye da Lark, da kuma tsawon mafi girma jiki da hankulansu aiki yana daga 10 zuwa 18 hours. Co. barci irin mutanen tashi game da 23 hours.

Tattabarai mafi kyau saba da canji na haske da duhu. A biya diyya nasu nazarin halittu Agogon ya auku ne kawai a lokacin da motsi mai nisa idan akwai wani canji na lokaci zones. Alal misali, idan lokacin bambanci na 3 hours. Shin, lura da rashin barci da dare, kazalika da gajiya da sleepiness lokacin da rana. Wadannan maki taimakawa wajen rage a yadda ya dace da kuma sauran. Ya kamata a haifa tuna cewa lokacin da motsi zuwa yamma a tattabarai lura elongation na biorhythms, da kuma yayin da tafiya a cikin wani easterly shugabanci - rage.

Wadannan mutane fi son ci daidaita cin abincin nasu, guje wa wani babban adadin m da m abinci.

gauraye styles

Akwai da dama na mutum biorhythms. Lark, wani mujiya da kuma kurciya - mai tsarki iri gano da masana kimiyya. Duk da haka, mafi yawan mutane miƙa zuwa wasu darajõji daga "Tsuntsu".

Alal misali, larks, tattabarai. Wakilai daga cikin gauraye irin ana iya gyara ga farkon Yunƙurin, wanda muhimmanci lengthens su aiki rana. Duk da haka, idan irin wannan Lark-tattabarai kari itace na dogon lokaci, da suka iya zama wucin gadi recessions jiki da hankulansu aiki. Yawanci, irin abubuwan faruwa bayan 16 hours a cikin rani da kuma bayan 17-18 h. -. Winter. Daidaita da canza yanayi na wannan irin mutane za su taimaka kananan barin. Wannan rabin awa ko hour sauran zai mayar da ƙarfi, kuma mai santsi miƙa mulki ga yamma da kuma dare aikin gwamnati.

Akwai wani gauraye chronotype mutum. Shi ne ake kira Blu-owls. Wannan ba shine dare ma'aikata. Duk da haka, wadannan mutane suna iya rayayye aiki a wani lokaci daga baya (a cikin 1-3 hours. Night). Amma yana da daraja qazanta tuna cewa a wannan kurciya-owls yanayin kawai bukatar takaice rurumi.

Yadda za a sami kansu

Vyviv your chronotype, kowannenmu da yake iya yin amfani da albarkatun ciki kafa da kuma ruhaniya balance ne mafi tasiri. Don sanin wanda wani mutum - a dare mujiya ko wani wuri tsuntsu, da kuma na iya zama, da kuma kurciya, akwai hanyoyi daban-daban. Daya daga cikinsu shi ne yin lissafi da index Hildelbranda. Don ayyana shi wajibi ne don gudanar da wani kadan bincike, da aunawa da mita na numfashi da kuma bugun jini. Daga bisani da samu dabi'u dace.

Wannan gwajin da aka gudanar da safe, da gado daga. Idan rabo na bugun jini kudi da kuma numfasawa fiye da biyar da daya, to, mutum ne farkon riser. Idan sakamakon shi ne kasa da daya zuwa uku - ya ne a dare mujiya. A nufin darajar wannan rabo nuna chronotype tattabara. shi ya kamata a da za'ayi a samu mafi m gwajin sakamakon a kai-tada a kan wani weekday. Ji ne kyawawa yi kwana biyu ko uku a jere da kuma daukar wa kansu da talakawan rabo.

Saboda gaskiya cewa mujiya, da tsuntsu biorhythms da daban-daban chronotype kafiya za a iya za'ayi da kuma ta aunawa yanayin jiki. Wajibi ne a nan da nan bayan tashi mai gidan, da samun fita daga gado. A zafin jiki ne to auna a cikin awa daya, a lokacin da tafiyar da al'ada ayyukan. Idan ma'aunin zafi da sanyio zai nuna irin wannan darajar, sa'an nan mutumin - tsuntsu. Owls akwai wani karuwa a yawan zafin jiki da 0.5-1 digiri.

Akwai m gwaje-gwaje. Idan mafi girman yi da mutum aiki lissafinsu da rana, ya Lark. Fasalin owls ya auku ne kawai a karfe shida da yamma. Idan mutum sauki don magance su a lokuta 15 h., Kuma daga baya, ya kurciya.

Chronotype fassara da gyaggyarawa su bisa ga a kullum, kowannenmu zai iya rabu da mu da matsalolin da suka shafi jiki da hankulansu kiwon lafiya. Yana da muhimmanci a saurari jiki, yin naka jadawalin kuma manne ga ta dace rage cin abinci. Bayan duk, da ainihin yanayin, Yãna halitta daban-daban chronotype, na tunashe mu cewa kowa da kowa - mutum.