Chronobiology might sound a little

Chronobiology might sound a little futuristic – like something from a science fiction novel, perhaps – but it’s actually a field of study that concerns one of the oldest processes life on this planet has ever known: short-term rhythms of time and their effect on flora and fauna.

This can take many forms. Marine life, for example, is influenced by tidal patterns. Animals tend to be active or inactive depending on the position of the sun or moon. Numerous creatures, humans included, are largely diurnal – that is, they like to come out during the hours of sunlight. Nocturnal animals, such as bats and possums, prefer to forage by night. A third group are known as crepuscular: they thrive in the low-light of dawn and dusk and remain inactive at other hours.

When it comes to humans, chronobiologists are interested in what is known as the circadian rhythm. This is the complete cycle our bodies are naturally geared to undergo within the passage of a twenty-four hour day. Aside from sleeping at night and waking during the day, each cycle involves many other factors such as changes in blood pressure and body temperature. Not everyone has an identical circadian rhythm. ‘Night people’, for example, often describe how they find it very hard to operate during the morning, but become alert and focused by evening. This is a benign variation within circadian rhythms known as a chronotype.

Scientists have limited abilities to create durable modifications of chronobiological demands. Recent therapeutic developments for humans such as artificial light machines and melatonin administration can reset our circadian rhythms, for example, but our bodies can tell the difference and health suffers when we breach these natural rhythms for extended periods of time. Plants appear no more malleable in this respect; studies demonstrate that vegetables grown in season and ripened on the tree are far higher in essential nutrients than those grown in greenhouses and ripened by laser.

Knowledge of chronobiological patterns can have many pragmatic implications for our day-to-day lives. While contemporary living can sometimes appear to subjugate biology – after all, who needs circadian rhythms when we have caffeine pills, energy drinks, shift work and cities that never sleep? – keeping in synch with our body clock is important.

The average urban resident, for example, rouses at the eye-blearing time of 6.04 a.m., which researchers believe to be far too early. One study found that even rising at 7.00 a.m. has deleterious effects on health unless exercise is performed for 30 minutes afterward. The optimum moment has been whittled down to 7.22 a.m.; muscle aches, headaches and moodiness were reported to be lowest by participants in the study who awoke then.

Once you’re up and ready to go, what then? If you’re trying to shed some extra pounds, dieticians are adamant: never skip breakfast. This disorients your circadian rhythm and puts your body in starvation mode. The recommended course of action is to follow an intense workout with a carbohydrate-rich breakfast; the other way round and weight loss results are not as pronounced.

Morning is also great for breaking out the vitamins. Supplement absorption by the body is not temporal-dependent, but naturopath Pam Stone notes that the extra boost at breakfast helps us get energised for the day ahead. For improved absorption, Stone suggests pairing supplements with a food in which they are soluble and steering clear of caffeinated beverages. Finally, Stone warns to take care with storage; high potency is best for absorption, and warmth and humidity are known to deplete the potency of a supplement.

After-dinner espressos are becoming more of a tradition – we have the Italians to thank for that – but to prepare for a good night’s sleep we are better off putting the brakes on caffeine consumption as early as 3 p.m. With a seven hour half-life, a cup of coffee containing 90 mg of caffeine taken at this hour could still leave 45 mg of caffeine in your nervous system at ten o’clock that evening. It is essential that, by the time you are ready to sleep, your body is rid of all traces.

Evenings are important for winding down before sleep; however, dietician Geraldine Georgeou warns that an after-five carbohydrate-fast is more cultural myth than chronobiological demand. This will deprive your body of vital energy needs. Overloading your gut could lead to indigestion, though. Our digestive tracts do not shut down for the night entirely, but their work slows to a crawl as our bodies prepare for sleep. Consuming a modest snack should be entirely sufficient.

This can take many forms. Marine life, for example, is influenced by tidal patterns. Animals tend to be active or inactive depending on the position of the sun or moon. Numerous creatures, humans included, are largely diurnal – that is, they like to come out during the hours of sunlight. Nocturnal animals, such as bats and possums, prefer to forage by night. A third group are known as crepuscular: they thrive in the low-light of dawn and dusk and remain inactive at other hours.

When it comes to humans, chronobiologists are interested in what is known as the circadian rhythm. This is the complete cycle our bodies are naturally geared to undergo within the passage of a twenty-four hour day. Aside from sleeping at night and waking during the day, each cycle involves many other factors such as changes in blood pressure and body temperature. Not everyone has an identical circadian rhythm. ‘Night people’, for example, often describe how they find it very hard to operate during the morning, but become alert and focused by evening. This is a benign variation within circadian rhythms known as a chronotype.

Scientists have limited abilities to create durable modifications of chronobiological demands. Recent therapeutic developments for humans such as artificial light machines and melatonin administration can reset our circadian rhythms, for example, but our bodies can tell the difference and health suffers when we breach these natural rhythms for extended periods of time. Plants appear no more malleable in this respect; studies demonstrate that vegetables grown in season and ripened on the tree are far higher in essential nutrients than those grown in greenhouses and ripened by laser.

Knowledge of chronobiological patterns can have many pragmatic implications for our day-to-day lives. While contemporary living can sometimes appear to subjugate biology – after all, who needs circadian rhythms when we have caffeine pills, energy drinks, shift work and cities that never sleep? – keeping in synch with our body clock is important.

The average urban resident, for example, rouses at the eye-blearing time of 6.04 a.m., which researchers believe to be far too early. One study found that even rising at 7.00 a.m. has deleterious effects on health unless exercise is performed for 30 minutes afterward. The optimum moment has been whittled down to 7.22 a.m.; muscle aches, headaches and moodiness were reported to be lowest by participants in the study who awoke then.

Once you’re up and ready to go, what then? If you’re trying to shed some extra pounds, dieticians are adamant: never skip breakfast. This disorients your circadian rhythm and puts your body in starvation mode. The recommended course of action is to follow an intense workout with a carbohydrate-rich breakfast; the other way round and weight loss results are not as pronounced.

Morning is also great for breaking out the vitamins. Supplement absorption by the body is not temporal-dependent, but naturopath Pam Stone notes that the extra boost at breakfast helps us get energised for the day ahead. For improved absorption, Stone suggests pairing supplements with a food in which they are soluble and steering clear of caffeinated beverages. Finally, Stone warns to take care with storage; high potency is best for absorption, and warmth and humidity are known to deplete the potency of a supplement.

After-dinner espressos are becoming more of a tradition – we have the Italians to thank for that – but to prepare for a good night’s sleep we are better off putting the brakes on caffeine consumption as early as 3 p.m. With a seven hour half-life, a cup of coffee containing 90 mg of caffeine taken at this hour could still leave 45 mg of caffeine in your nervous system at ten o’clock that evening. It is essential that, by the time you are ready to sleep, your body is rid of all traces.

Evenings are important for winding down before sleep; however, dietician Geraldine Georgeou warns that an after-five carbohydrate-fast is more cultural myth than chronobiological demand. This will deprive your body of vital energy needs. Overloading your gut could lead to indigestion, though. Our digestive tracts do not shut down for the night entirely, but their work slows to a crawl as our bodies prepare for sleep. Consuming a modest snack should be entirely sufficient.

0/5000

จาก: -

เป็น: -

ผลลัพธ์ (ลาว) 1: [สำเนา]

คัดลอก!

Chronobiology ອາດຈະສຽງເປັນ futuristic ພຽງເລັກນ້ອຍ - ຄືບາງສິ່ງບາງຢ່າງຈາກວິທະຍາສາດເປັນນະວະນິຍາຍ fiction, ບາງທີອາດມີ - ແຕ່ມັນເປັນຕົວຈິງພາກສະຫນາມຂອງການສຶກສາທີ່ກ່ຽວຂ້ອງກັບການຫນຶ່ງໃນຊີວິດຂອງຂະບວນການເກົ່າແກ່ທີ່ສຸດກ່ຽວກັບດາວນີ້ໄດ້ເປັນທີ່ຮູ້ຈັກເຄີຍ: rhythms ໄລຍະສັ້ນຂອງທີ່ໃຊ້ເວລາແລະຜົນກະທົບຂອງເຂົາເຈົ້າກ່ຽວກັບພືດ ສັດແລະ. ນີ້ສາມາດໃຊ້ເວລາຫຼາຍຮູບແບບ. ຊີວິດນ້ໍາ, ສໍາລັບການຍົກຕົວຢ່າງ, ແມ່ນບາດສໍາຄັນໂດຍຮູບແບບ tidal. ສັດມີແນວໂນ້ມທີ່ມີການເຄື່ອນໄຫວຫຼືການ inactive ຂຶ້ນກັບຖານະຂອງແສງຕາເວັນຫຼືດວງຈັນ. ສິ່ງມີຊີວິດຈໍານວນຫລາຍ, ລວມທັງມະນຸດ, ແມ່ນເວລາກາງວັນແລະສ່ວນໃຫຍ່ແມ່ນ - ວ່າແມ່ນ, ພວກເຂົາເຈົ້າຕ້ອງການທີ່ຈະອອກມາໃນລະຫວ່າງຊົ່ວໂມງຂອງແສງແດດໄດ້. ສັດ nocturnal, ເຊັ່ນເຈຍແລະ possums, ຕ້ອງການທີ່ຈະຫຍ້າໂດຍໃນຕອນກາງຄືນ. ກຸ່ມທີສາມເປັນທີ່ຮູ້ຈັກເປັນ crepuscular: ພວກເຂົາເຈົ້າຈະເລີນເຕີບໂຕຢູ່ໃນຕ່ໍາແສງສະຫວ່າງຂອງອາລຸນແລະ dusk ແລະຍັງຄົງ inactive ໃນຊົ່ວໂມງທີ່ອື່ນໆ. ໃນເວລາທີ່ມັນມາກັບມະນຸດ, chronobiologists ມີຄວາມສົນໃຈໃນສິ່ງທີ່ເປັນທີ່ຮູ້ຈັກເປັນຈັງຫວະ circadian. ນີ້ແມ່ນວົງຈອນຄົບຖ້ວນສົມບູນອົງການຈັດຕັ້ງຂອງພວກເຮົາຈະມຸ່ງຕາມທໍາມະຊາດການທີ່ຈະ undergo ພາຍໃນ passage ຂອງວັນຊາວສີ່ຊົ່ວໂມງ. ຫລີກໄປທາງຫນຶ່ງຈາກການນອນໃນຕອນກາງຄືນແລະຕື່ນໃນລະຫວ່າງວັນ, ວົງຈອນແຕ່ລະຄົນທີ່ກ່ຽວຂ້ອງກັບປັດໄຈອື່ນໆຈໍານວນຫຼາຍເຊັ່ນ: ການປ່ຽນແປງຄວາມດັນເລືອດແລະອຸນຫະພູມຂອງຮ່າງກາຍ. ບໍ່ແມ່ນທຸກຄົນມີ rhythm circadian ທີ່. 'ປະຊາຊົນໃນຕອນກາງຄືນ, ສໍາລັບການຍົກຕົວຢ່າງ, ມັກຈະເປັນອະທິບາຍວິທີການທີ່ພວກເຂົາເຈົ້າເຫັນວ່າມັນຍາກຫຼາຍທີ່ຈະປະຕິບັດງານໃນໄລຍະຕອນເຊົ້າ, ແຕ່ວ່າກາຍເປັນການເຕືອນແລະສຸມໃສ່ການໂດຍຕອນແລງ. ນີ້ແມ່ນເປັນການປ່ຽນແປງພາຍໃນ benign rhythms circadian ທີ່ຮູ້ຈັກເປັນ chronotype ໄດ້. ວິທະຍາສາດມີຄວາມສາມາດຈໍາກັດການສ້າງດັດແປງທົນທານຂອງຄວາມຕ້ອງການ chronobiological. ການພັດທະນາການປິ່ນປົວທີ່ຜ່ານມາສໍາລັບມະນຸດດັ່ງກ່າວເປັນເຄື່ອງຈັກແສງສະຫວ່າງປອມແລະການບໍລິຫານ melatonin ສາມາດປັບ rhythms circadian ຂອງພວກເຮົາ, ສໍາລັບການຍົກຕົວຢ່າງ, ແຕ່ອົງການຈັດຕັ້ງຂອງພວກເຮົາສາມາດບອກຄວາມແຕກຕ່າງແລະສຸຂະພາບເຈັບປ່ວຍໃນເວລາທີ່ພວກເຮົາໄດ້ລະເມີດ rhythms ທໍາມະຊາດເຫຼົ່ານີ້ສໍາລັບໄລຍະເວລາຂະຫຍາຍຂອງທີ່ໃຊ້ເວລາ. ພືດປະກົດວ່າບໍ່ມີຫຼາຍ malleable ໃນສ່ວນນີ້ ການສຶກສາສະແດງໃຫ້ເຫັນວ່າຜັກທີ່ປູກໃນລະດູແລະລກ່ຽວກັບຕົ້ນໄມ້ແມ່ນສູງກວ່າປະຈຸສານອາຫານທີ່ສໍາຄັນກ່ວາຜູ້ທີ່ປູກຢູ່ໃນເຮືອນແກ້ວແລະລໂດຍ laser. ຄວາມຮູ້ຂອງຮູບແບບ chronobiological ສາມາດມີຜົນສະທ້ອນທາງປະຕິບັດຈໍານວນຫຼາຍສໍາລັບມື້ກັບມື້ຊີວິດຂອງເຮົາ. ໃນຂະນະທີ່ດໍາລົງຊີວິດໃນປະຈຸບາງຄັ້ງກໍສາມາດປະກົດການພິຊິດຊີວະສາດ - ຫຼັງຈາກທັງຫມົດ, ຜູ້ທີ່ຕ້ອງການ rhythms circadian ໃນເວລາທີ່ພວກເຮົາມີຢາຄຸມກໍາເນີດ caffeine, ເຄື່ອງດື່ມພະລັງງານ, ການປ່ຽນແປງທີ່ການເຮັດວຽກແລະການເມືອງທີ່ບໍ່ເຄີຍນອນ? - ການເກັບຮັກສາໃນຊິງກັບໂມງຂອງຮ່າງກາຍຂອງພວກເຮົາເປັນສິ່ງສໍາຄັນ. ການອາໄສຢູ່ໃນຕົວເມືອງສະເລ່ຍ, ສໍາລັບການຍົກຕົວຢ່າງ, rouses ໃນເວລາທີ່ຕາ blearing ຂອງ 604 am, ຊຶ່ງນັກຄົ້ນຄວ້າເຊື່ອວ່າຈະໄກເກີນໄປ. ການສຶກສາໄດ້ພົບເຫັນວ່າເຖິງແມ່ນວ່າການເພີ່ມຂຶ້ນຢູ່ໃນ 700 am ມີຜົນກະທົບ deleterious ຕໍ່ສຸຂະພາບອອກກໍາລັງກາຍນອກຈາກຈະດໍາເນີນການສໍາລັບການ 30 ນາທີຫລັງຈາກນັ້ນ. ໃນປັດຈຸບັນທີ່ດີທີ່ສຸດໄດ້ຮັບການ whittled ລົງໄປ 722 am; ກ້າມເນື້ອເຈັບອາການເຈັບຫົວ, ແລະຄວາມຫງຸດຫງິດໄດ້ຖືກລາຍງານໃຫ້ມີຕ່ໍາສຸດໂດຍຜູ້ເຂົ້າຮ່ວມໃນການສຶກສາຜູ້ທີ່ຕື່ນຂຶ້ນຫຼັງຈາກນັ້ນ. ໃນເມື່ອທ່ານກໍາລັງເພີ່ມຂຶ້ນແລະພ້ອມທີ່ຈະໄປ, ສິ່ງທີ່ຫຼັງຈາກນັ້ນ? ຖ້າຫາກວ່າທ່ານກໍາລັງພະຍາຍາມເພື່ອຫຼົ່ນລົງ, ປອນພິເສດບາງຢ່າງ, ໂພຊະນາແມ່ນໃຈແຂງ: ບໍ່ເຄີຍຂ້າມອາຫານເຊົ້າ. ນີ້ disorients rhythm circadian ຂອງທ່ານແລະເຮັດໃຫ້ຮ່າງກາຍຂອງທ່ານໃນຮູບແບບ starvation. ຫຼັກສູດການແນະນໍາຂອງການປະຕິບັດຄືການປະຕິບັດຕາມເປັນ workout ສຸມທີ່ມີການອາຫານເຊົ້າທາດແປ້ງ, ອຸດົມສົມບູນ; ວິທີການອື່ນໆຕະຫຼອດແລະຜົນການສູນເສຍນ້ໍາແມ່ນບໍ່ເປັນ pronounced. ໃນຕອນເຊົ້າຍັງເປັນທີ່ຍິ່ງໃຫຍ່ສໍາລັບການ breaking ອອກວິຕາມິນໄດ້. ການດູດຊຶມອາຫານເສີມໂດຍທີ່ຮ່າງກາຍບໍ່ແມ່ນທາງຝ່າຍໂລກ, ທີ່ອາໃສ, ແຕ່ naturopath Pam Stone ສັງເກດເຫັນວ່າການສະຫນັບສະຫນູນເປັນພິເສດໃນອາຫານເຊົ້າຈະຊ່ວຍໃຫ້ພວກເຮົາໄດ້ຮັບ energized ສໍາລັບມື້ກ່ອນກ່ອນເວລາໄດ້. ສໍາລັບການປັບປຸງການດູດຊຶມ, ແກນຊີ້ໃຫ້ເຫັນເສີມຄູ່ກັບອາຫານໃນການທີ່ພວກເຂົາເຈົ້າແມ່ນລະລາຍແລະການຊີ້ນໍາທີ່ຊັດເຈນຂອງເຄື່ອງດື່ມ caffeinated ໄດ້. ທ້າຍສຸດນີ້, Stone ເຕືອນຈະໃຊ້ເວລາດູແລກັບການເກັບຮັກສາ; . potency ສູງເປັນທີ່ດີທີ່ສຸດສໍາລັບການດູດຊຶມ, ແລະຄວາມອົບອຸ່ນແລະຄວາມຊຸ່ມຊື່ນທີ່ຮູ້ຈັກກັບ deplete potency ຂອງການເສີມໄດ້ຫຼັງຈາກຄ່ໍາ espressos ເປັນຫຼາຍຂອງປະເພນີ - ພວກເຮົາມີ Italians ໄດ້ຂໍຂອບໃຈສໍາລັບການວ່າ - ແຕ່ການກະກຽມສໍາລັບການນອນເປັນເວລາກາງຄືນທີ່ດີຂອງພວກເຮົາ ຈະດີກວ່າການວາງຫ້າມລໍ້ທີ່ສຸດການບໍລິໂພກ caffeine ເປັນຕົ້ນ 3 pm ມີເຈັດຊົ່ວໂມງເຄິ່ງຫນຶ່ງຂອງຊີວິດ, ຈອກກາເຟຂອງທີ່ມີ 90 mg ຂອງ caffeine ປະຕິບັດຢູ່ໃນຊົ່ວໂມງນີ້ຍັງສາມາດອອກຈາກ 45 mg ຂອງ caffeine ຢູ່ໃນລະບົບປະສາດຂອງທ່ານໃນສິບ o ' ໂມງແລງມື້ນັ້ນ. ມັນເປັນສິ່ງຈໍາເປັນທີ່, ໂດຍໃຊ້ເວລາທີ່ທ່ານມີຄວາມພ້ອມທີ່ຈະນອນ, ຮ່າງກາຍຂອງທ່ານແມ່ນການກໍາຈັດຂອງຕາມຮອຍທັງຫມົດ. ເຖິງແມ່ນວ່າມີຄວາມສໍາຄັນສໍາລັບການ winding ລົງກ່ອນນອນ; ຢ່າງໃດກໍຕາມ, ນັກໂພຊະນາ Geraldine Georgeou ເຕືອນວ່າຫຼັງຈາກຫ້າທາດແປ້ງ, ໄວແມ່ນ myth ວັດທະນະທໍາຫຼາຍກ່ວາຄວາມຕ້ອງການ chronobiological. ນີ້ຈະກີດກັນຮ່າງກາຍຂອງທ່ານຄວາມຕ້ອງການອັນສໍາຄັນການພະລັງງານ. ເກີນລໍາໄສ້ຂອງທ່ານສາມາດນໍາໄປສູ່ການຍ່ອຍ, ເຖິງແມ່ນວ່າ. ສັນຍາກ່ຽວກັບເຄື່ອງຍ່ອຍຂອງພວກເຮົາບໍ່ປິດລົງສໍາລັບໃນຕອນກາງຄືນທັງຫມົດ, ແຕ່ການເຮັດວຽກຂອງເຂົາເຈົ້າຊ້າເພື່ອລວບລວມຂໍ້ມູນເປັນອົງການຈັດຕັ້ງຂອງພວກເຮົາກະກຽມສໍາລັບການນອນ. ການບໍລິໂພກອາຫານວ່າງເລັກນ້ອຍຄວນຈະເປັນທີ່ພຽງພໍທັງຫມົດ.

การแปล กรุณารอสักครู่..

ผลลัพธ์ (ลาว) 2:[สำเนา]

คัดลอก!

การแปล กรุณารอสักครู่..

ผลลัพธ์ (ลาว) 3:[สำเนา]

คัดลอก!

การแปล กรุณารอสักครู่..

ภาษาอื่น ๆ

การสนับสนุนเครื่องมือแปลภาษา: กรีก, กันนาดา, กาลิเชียน, คลิงออน, คอร์สิกา, คาซัค, คาตาลัน, คินยารวันดา, คีร์กิซ, คุชราต, จอร์เจีย, จีน, จีนดั้งเดิม, ชวา, ชิเชวา, ซามัว, ซีบัวโน, ซุนดา, ซูลู, ญี่ปุ่น, ดัตช์, ตรวจหาภาษา, ตุรกี, ทมิฬ, ทาจิก, ทาทาร์, นอร์เวย์, บอสเนีย, บัลแกเรีย, บาสก์, ปัญจาป, ฝรั่งเศส, พาชตู, ฟริเชียน, ฟินแลนด์, ฟิลิปปินส์, ภาษาอินโดนีเซี, มองโกเลีย, มัลทีส, มาซีโดเนีย, มาราฐี, มาลากาซี, มาลายาลัม, มาเลย์, ม้ง, ยิดดิช, ยูเครน, รัสเซีย, ละติน, ลักเซมเบิร์ก, ลัตเวีย, ลาว, ลิทัวเนีย, สวาฮิลี, สวีเดน, สิงหล, สินธี, สเปน, สโลวัก, สโลวีเนีย, อังกฤษ, อัมฮาริก, อาร์เซอร์ไบจัน, อาร์เมเนีย, อาหรับ, อิกโบ, อิตาลี, อุยกูร์, อุสเบกิสถาน, อูรดู, ฮังการี, ฮัวซา, ฮาวาย, ฮินดี, ฮีบรู, เกลิกสกอต, เกาหลี, เขมร, เคิร์ด, เช็ก, เซอร์เบียน, เซโซโท, เดนมาร์ก, เตลูกู, เติร์กเมน, เนปาล, เบงกอล, เบลารุส, เปอร์เซีย, เมารี, เมียนมา (พม่า), เยอรมัน, เวลส์, เวียดนาม, เอสเปอแรนโต, เอสโทเนีย, เฮติครีโอล, แอฟริกา, แอลเบเนีย, โคซา, โครเอเชีย, โชนา, โซมาลี, โปรตุเกส, โปแลนด์, โยรูบา, โรมาเนีย, โอเดีย (โอริยา), ไทย, ไอซ์แลนด์, ไอร์แลนด์, การแปลภาษา.