Ikimenyetso cya mbere kandi gikunze kugaragara cya jet lag ni umunaniro ukabije. <\/p>\n

Abahanga bavuga ko ikibazo nyamukuru kidaterwa no kubura ibitotsi gusa, ahubwo giterwa n\u2019uko isaha y\u2019umubiri (circadian rhythm) ihungabana. Iyi saha igenzura ibintu bitandukanye birimo igihe umuntu arya, igihe aba maso n\u2019igihe asinzira. Iyo umuntu yambutse imigabane itandukanye mu gihe gito, umubiri ukomeza gukurikiza gahunda ya kera mu gihe aho umuntu ageze haba hakurikizwa indi.<\/p>\n

Umunaniro wo mu ndege ushobora gutuma umuntu agira ibimenyetso bitandukanye birimo kubabara umutwe, kubabara imikaya, kugira isesemi, impiswi cyangwa impatwe. Ushobora kandi gutuma umuntu agira ikibazo cyo kudatekereza neza cyangwa kutibuka ibintu, bitewe n\u2019uko ubwonko buba butarakira impinduka z\u2019igihe.<\/p>\n

Hari n\u2019abagira impinduka mu myitwarire, bakumva bararakara vuba cyangwa batagira ubushake bwo gukora ibintu byari bisanzwe bibashimisha.<\/p>\n

Iyo umuntu ahora ahura n\u2019iki kibazo kenshi, cyane cyane abakozi b\u2019indege bakora ingendo nyinshi, bishobora kugira ingaruka zikomeye ku buzima. <\/p>\n

Ubushakashatsi bwakorewe ku bakozi b\u2019indege bagira gahunda zikomeye z\u2019ingendo bwagaragaje ko bagira urugero ruri hejuru rwa cortisol, umusemburo ujyana n\u2019umuhangayiko.<\/p>\n

Iyo cortisol imara igihe kinini iri ku rwego rwo hejuru, ishobora kugabanya ubushobozi bw\u2019umubiri bwo kwirinda indwara ndetse ikongera ibyago by\u2019indwara z\u2019umutima.<\/p>\n

Ubushakashatsi kandi bwerekanye ko abantu bakunze guhura na jet lag bashobora kugira impinduka ku mikorere y\u2019ubwonko. Ku bakozi b\u2019indege bafite gahunda ziremereye z\u2019akazi, abashakashatsi babonye impinduka mu bice by\u2019ubwonko bifite uruhare mu kwibuka, ndetse bagaragaza n\u2019umusaruro muke mu bizamini bipima ubushobozi bwo kwibuka.<\/p>\n

Mu buryo busanzwe, umubiri ukoresha gahunda y\u2019amasaha agera kuri 24 igenzura igihe cyo gusinzira, kubyuka no gukora. Mu bwonko hari agace kitwa suprachiasmatic nuclei (SCN) gafasha guhuza iyi gahunda, nk\u2019umuyobozi uhuza ibice bitandukanye by\u2019umubiri kugira ngo bikore mu buryo bujyanye n\u2019igihe.<\/p>\n

Ariko iyo umuntu akoze urugendo rurerure mu ndege, cyane cyane yambuka ahantu hari amasaha atandukanye, iyi gahunda irahungabana. Umubiri uba ugikeneye igihe cyo kumenyera aho wageze.<\/p>\n

{{Uko wagabanya ingaruka za jet lag}}<\/p>\n

Hari uburyo bushobora gufasha umuntu kugabanya ingaruka z\u2019umunaniro wo mu ndege:<\/p>\n

Gutegura umubiri mbere y\u2019urugendo: Iyo umuntu agiye ahantu habarizwa mu gice cy\u2019iburasirazuba, ashobora gutangira kuryama mbere ho isaha imwe cyangwa ebyiri iminsi mike mbere yo kugenda. Iyo agiye iburengerazuba, ashobora kubikora ajya kuryama nyuma gato y\u2019igihe yari asanzwe aryama.<\/p>\n

Gukoresha urumuri neza: Urumuri rugira uruhare rukomeye mu guhindura isaha y\u2019umubiri. Iyo umuntu ageze aho agiye, kumara igihe hanze mu gihe gikwiye bishobora gufasha umubiri kumenyera gahunda nshya.<\/p>\n

Gukora imyitozo ngororamubiri yoroheje: Imyitozo ngororamubiri ishobora gufasha umubiri guhindura gahunda yawo. Abakinnyi b\u2019umwuga bahura n\u2019ingendo ndende na bo bagirwa inama yo gukomeza imyitozo ariko itaremereye mu gihe bahanganye n\u2019umunaniro wo mu ndege.<\/p>\n

Guhuza igihe cyo kurya n\u2019igihe cy\u2019aho wageze: Kurya mu masaha ajyanye n\u2019aho umuntu ageze bishobora gufasha umubiri kumenyera vuba, cyane cyane mu guhuza imikorere y\u2019ingingo zigira uruhare mu igogora no gukoresha ingufu.<\/p>\n

Hari abantu bakoresha umuti witwa melatonin, ufasha umubiri kumenya ko igihe cyo gusinzira kigeze. Gusa abahanga bavuga ko umuntu agomba kubanza kugisha inama umuganga mbere yo kuwukoresha, kuko ushobora kugira ingaruka kandi ugomba gukoreshwa mu gihe gikwiye.<\/p>\n

Iyo melatonin ikoreshejwe nabi, ishobora no gutuma gahunda y\u2019umubiri irushaho guhungabana ndetse ikongera ibimenyetso bya jet lag.<\/p>\n

Nubwo jet lag ishobora gutera ikibazo mu minsi ya mbere nyuma y\u2019urugendo, umubiri w\u2019umuntu usanzwe ugira ubushobozi bwo kongera kumenyera igihe gishya. Abenshi batangira koroherwa uko iminsi ishira, aho umubiri uhinduka gahoro gahoro ukurikije amasaha mashya y\u2019aho umuntu ageze.<\/p>\n

<\/figure>\n","protected":false},"excerpt":{"rendered":"

Iyo umuntu akoze urugendo rurerure mu ndege yambuka ibihugu bifite amasaha atandukanye, ashobora guhura n\u2019ikibazo kizwi nka jet lag, aho umubiri unanirwa kumenyera vuba igihe gishya cy\u2019aho umuntu ageze. Uyu munaniro ntugarukira ku kumva udasinziriye gusa, ahubwo ushobora kugira ingaruka ku mikorere y\u2019umubiri, ubwonko ndetse n\u2019imyitwarire y\u2019umuntu.<\/p>\n","protected":false},"author":2990,"featured_media":2000969226,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9127],"tags":[16770],"byline":[11379],"hashtag":[],"class_list":["post-253697","post","type-post","status-publish","format-standard","hentry","category-utuntu-n-utundi","tag-homenews","byline-igihe"],"bylines":[{"id":11379,"name":"IGIHE","slug":"igihe","description":"","image":{"id":0,"url":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=mm&f=y&r=g","alt":"Default avatar","title":"Default avatar","caption":"","mime_type":"image\/jpeg","sizes":[]},"user_id":2990}],"contributors":[{"id":11379,"name":"IGIHE","slug":"igihe","description":"","image":{"id":0,"url":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=mm&f=y&r=g","alt":"Default avatar","title":"Default avatar","caption":"","mime_type":"image\/jpeg","sizes":[]},"user_id":2990}],"featured_image":{"id":2000969226,"url":"https:\/\/igihe.com\/IMG\/logo\/person-sleeping-on-plane.jpg","alt":"","caption":"","mime_type":"image\/jpeg","width":0,"height":0,"sizes":{"thumbnail":{"url":"https:\/\/igihe.com\/IMG\/logo\/person-sleeping-on-plane.jpg","width":1,"height":1},"medium":{"url":"https:\/\/igihe.com\/IMG\/logo\/person-sleeping-on-plane.jpg","width":1,"height":1},"medium_large":{"url":"https:\/\/igihe.com\/IMG\/logo\/person-sleeping-on-plane.jpg","width":1,"height":1},"large":{"url":"https:\/\/igihe.com\/IMG\/logo\/person-sleeping-on-plane.jpg","width":1,"height":1},"full":{"url":"https:\/\/igihe.com\/IMG\/logo\/person-sleeping-on-plane.jpg","width":0,"height":0}}},"_links":{"self":[{"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/posts\/253697","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/users\/2990"}],"replies":[{"embeddable":true,"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/comments?post=253697"}],"version-history":[{"count":0,"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/posts\/253697\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/media\/2000969226"}],"wp:attachment":[{"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/media?parent=253697"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/categories?post=253697"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/tags?post=253697"},{"taxonomy":"byline","embeddable":true,"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/byline?post=253697"},{"taxonomy":"hashtag","embeddable":true,"href":"https:\/\/new.igihe.com\/kinyarwanda\/wp-json\/wp\/v2\/hashtag?post=253697"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}