Ngamahobe, izikhova kunye larks: kwenkcazo chronotype kwabantu

Enye yezona ndawo edibeneyo bonke ubomi bomntu liphupha. Eli lixesha xa ulwakha amandla abo, baphumle baze abanye, zombini umzimba neemvakalelo zakho. Xa silele, kukho ukuncitshiswa umsebenzi elingabantu kwi umzimba isiphumo ephilisayo ngokwenene. Nangona kunjalo, kufuneka kukhunjulwe ukuba kwehle kwaye avuke ixesha yahlukile kubantu ezahlukeneyo, ngokuxhomekeke chronotype lwabo.

A incinane

Ukukhutshwa kweentlobo ezahlukeneyo eziphilayo abahlala emagqirheni ngakumbi Chinese amawaka aliqela eminyaka eyadlulayo. Kwakhona kwagqitywa ukuba bonke abantu babe indlela eyahlukileyo uphaphama kunye nokusebenza. I-Chinese amandulo bakwazi ukufumana phandle, kokuphazamisa umqokozo iinkqubo ezinesingqi ezisisiseko emzimbeni, unako ukuza imiphumo ebuhlungu, ezifana kukuvela ezimbi ezahlukeneyo. Ngoko ke wazalwa imfundiso chronotype. Isifundo ezingundoqo ingqalelo kukuqinisekisa intsebenzo ngamnye amalungu omzimba womntu, kwakunye nokukhetha umsebenzi kakhulu umzimba wethu. Oku njalo kuxokwa-nexesha sengozini. ukupheliswa kwabo luthintele umthwalo kakhulu kumntu kwaye lukhusela obubonakala bakhe nervous system ngokudandatheka.

Uphuhliso yakutshanje imfundiso chronotype efunyenweyo kuphela yoma zenkulungwane yamashumi amabini. Nangona kunjalo, ulwazi malunga ubukho nezikhova, larks, amahobe kunye abaninzi ukungabaza kakhulu. Kuphela emva kokuba data iye yaqinisekiswa amalinge esayensi, uluntu wavuma nzulu le nto.

Ixabiso izingqisho ebomini bomntu

Zonke iseli emzimbeni wethu, inkqubo okanye umzimba wakhe ube umbutho zombini zexeshana kunye lomhlaba. Oku kubangela ubuntununtunu umzimba njengoko umsebenzi kumjikelo lomzimba.

izingqisho Life okanye biorhythms siyathandaza kuthi kuchaphazela zonke yobukho bomntu. Bona kuchaphazela umsebenzi wakhe emzimbeni, kwaye isakhono sobugcisa sokuziqhelanisa. Leli khono kubaluleke kakhulu xa ukutshintsha iimeko ixesha. Loo msebenzi biorhythmic kumzimba ebizwa ngamagama intaka. Abantu abaninzi bayazi ukuba kukho nezikhova kunye larks. Nangona kunjalo, zikhona amahobe, kwakunye neentlobo aphakathi.

angaphezulu chronotype

Ngoko ke, eyasekwa ngokwenzululwazi ukuba kukho abantu-nezikhova, larks namahobe. Njani ehlabathini ngalinye kula chronotype? Kukholelwa ukuba abemi umhlaba wethu amashumi amathathu ekhulwini nezikhova, elinantandathu - larks amahlanu ananye - kukumagobo amavukuthu. Nangona kunjalo, ezi ntlobo ugalelwe. Nezikhova asithoba kuphela net ekhulwini larks - ezintlanu, namahobe - elinesithathu. Abantu abaninzi biorhythm bazo ngabam uhlobo exutyiweyo. Le yi-73% yabemi iplanethi yethu. Kwezi, 41% aba Zhavoronko oluhlaza, no-32% - ihobe-leenciniba.

Le ntaka ekuqaleni iyafika ...

Yintoni chronotype umntu ngamnye kuthi, kusenze biorhythms. Isikhova, intaka, ihobe - konke oku kuxhomekeke phantsi izinga lokusebenza kwiiyure ezithile ngale mini. Ngapha koko, kuzo zonke ezi ntlobo mkhulu umsebenzi nokusebenza kunye kwenzeka ngamaxesha ahlukeneyo.

Ngoko ke, xa sithelekisa larks amanz, larks kuvuka malunga ezintandathu okanye ezisixhenxe kusasa. Kuba yesibini yingxaki enkulu. ukunyuka Early kukhokelela ngaphambili kokuxhuzulwa kunye njengomtyibilizi. Emva kwale kwaMagwangqa kakhulu ilungele umsebenzi imini. Noko ke, ngentsimbi yesithandathu ngokuhlwa kunzima sele ukumelana lidiniwe esozela.

Izazinzulu Chronobiology wafumanisa ukuba isingqisho bemvelo of larks - zendalo. Eneneni, kuba phantse ixhomekeke ngqo elangeni ngembali lonke ikhona, abantu. Abantu musa ukuvumela ukuba uvuke emva kwexesha, njengoko umsebenzi ngelothe aba phantsi ekukhanyeni kwemini. Kwaye namhlanje, xa kwisingqi kwaMagwangqa bahlala kude kwiintlanga impucuko, abo ebomini babo sikhokelwa ihlabathi ngaphandle.

Noko ke, oosonzululwazi bathi ukuba umntu abe biorhythm eyahlukileyo. intaka Early, negobo, isikhova - sele kusungulwe ngabaphandi chronotype? Akunjalo konke. Umahluko okhoyo, echaza ukuba kukho nezikhova kunye larks, kwakunye nezinye iindidi biorhythms - iziqhamo impucuko yanamhlanje. Ngokuthe ngcembe, kunye nophuhliso umbane, siye ezi ntlobo zemisebenzi oluntu abasekho ixhomekeke kwelanga. Kwaye kwakukho leenciniba. Nangona, Kakade ke, nengxolo yabo ebusuku wadibana ngamaxesha ahlukeneyo. Kodwa aba bantu idle kwakuyinto kancinane.

Power kwaMagwangqa

Abantu abakhetha ndivuka kusasa, ukulungele ukuthatha ukutya ngoko nangoko emva nokuvuka kwakhe. Oku kwakhona izikhova ezahlukeneyo larks. Le isidlo abalungele risers yokuqala lubisi ipapa okanye itshizi, kanye sandwich ne sausage okanye netshizi. Ezo Ukutya protein-osidingayo evela kwaMagwangqa zincediswe ngokugqibeleleyo ngokuthi wabafaka vitamin isaladi.

Lunch, abantu abanjalo kufuneka ekudleni. Ukuze wenze oku, iquka granola, iziqhamo ezomisiweyo, okuziinkozo kunye nesonka yonke kwi menu.

Lunch kwi larks accounted for iiyure 13-14. Kudla exineneyo osidingayo. Ngapha koko, ngeli xesha ometyiso msinyane umntu kokuvuka engena incopho yayo wesibini msebenzi. Kuba sasemini kwaMagwangqa kubhetele ukuba badle ungumcu kunye itshizi, kwisuphu okanye iitapile kunye nenyama. Kufuneka Makukhunjulwe ukuba ukuzaliswa lesidlo, ikomityi yeti olomeleleyo abamnyama Ndiya kumgcinela ezinye komsebenzi eliphezulu imini yabasebenzi. Oku kwakhona izikhova ezahlukeneyo larks. Ngaphandle, abakhetha ukufumana phezulu kamva, emini kuhle ukuba usele ikofu.

Ngexesha lesidlo le larks bakhetha ukutya eliphezulu-carbon. Kuya kubakho muesli ezifanelekileyo isidudu, iibhanana, iimvavanyo kunye jam kunye itshokolethi kunye neti eluhlaza. Iyafuna esithi ukutya zizityebi iicarbohydrate, ngokulula ukutya kwaye inceda bavelise hormone okhethekileyo - serotonin, eyenza ukulala elungileyo.

Sebenza ukusebenzisa kwaMagwangqa

umsebenzi Intellectual abantu abakhetha ukuvuka ekuseni, uye iincopho ezimbini. Eyokuqala kwezi akhawunti iiyure 8-9 kusasa, nto leyo iiyure 12-13. Eyesibini ixesha kangako elide. Licala 16 ekuseni. Kwaye yathatha iiyure ezimbini kuphela.

Morning lixesha efanelekileyo ngemidlalo. Larks mabacwangcise uqeqesho kwabo iiyure ezili-11 ukuya ku-12. Xa umthwalo qethe ngokuhlwa akuthethi kubanika iziphumo ezihle.

schedule owl

Morning abo musa ukuba uvuke ekuseni, ngokuqhelekileyo uqala kuphela 10-11 h. In kusasa. Nangona kunjalo, lo umsebenzi kuyimfuneko, nangona ngumsebenzi omkhulu leenciniba. Tune ekuthandazeni efunekayo abantu abanjalo baya douche okanye ikomityi yekofu olomeleleyo.

izikhova Chronotype kunye larks (okanye uhlobo izingqisho zebhayoloji) akujongwa ngendlela yokuphila ekuhlaleni. Kungenxa yoko le nto abantu ndivuka ekuseni ukuze isebenze lula kakhulu. Inyaniso kukuba zonke i-arhente karhulumente ukuba ukusebenza kwisingqi larks. It eziguqulweyo nezikolo, izibhedlele kunye iivenkile, iibhanki kunye ofisi yeposi. isebenza kuphela elinoxanduva, izikhova. Ngokutsho iingcali ezininzi, kule ubuxoki esona sizathu sokuba umntu mihla odla boniswa uxinzelelo olubangelwa uxinzelelo ngexesha rhoqo. Kodwa ukulungisa ngayo izinto, akukho mntu sele okwangoku yasungulwa.

Power abantu abakhetha Awakening kamva

Ifubesi njengentaka biorhythms ezahlukeneyo. Ngenxa yoko, isisu abo bakhetha ngenyhek emva kwexesha, ukuvuka iiyure ezimbini kuphela emva kokuba achache. Kungenxa yoko le nto nezikhova, ngokungafaniyo larks kufuneka isidlo sakusasa kuphela emva kwelo xesha. Ngale ntsasa abantu abanjalo kucetyiswa kuphela ukuba usele iglasi yamanzi bezimbiwa. Oku kuzakuqala iinkqubo pathways emzimbeni babahlambulula isisu obuba- wayiqokelela kuyo phezu ebusuku. Kunokuba amanzi izimbiwa uyakwazi usele iglasi apile okanye grapefruit ijusi okanye utye isaladi iziqhamo ukukhanya. Izikhova musa ukuba kusasa, ukuba badle ukudla protein. Kubo, ekukhethwa imveliso yobisi okanye ukutya okuziinkozo, kunye neziselo - zekofu yendalo. Emva kweeyure ezimbini okanye ezintathu sakusasa kungaba waphinda kunye nofakelo ubusi okanye itshokolethi, ikofu kunye crispbread.

Sasemini esondela inkqubo abantu abanjalo yokucola ukutya iqalisa ukufumana amandla. Zizo ezi izingqisho ngokobugcisa isikhova. Larks wayesele kwasemini kodwa bokufumana emva kwesidlo suku luqala iiyure 15-16 kuphela. Le menu kufuneka ibandakanye ukutya iiproteins ngakumbi (inyama okanye intlanzi). Kweli xesha ukusuka nezikhova 17,30 ukuya 18,30 banokunandipha iyogurt okanye iziqhamo womile. Kodwa isidlo sasemini, kuba nekufuneka emva kweeyure ezingamashumi amabini, into engcono ibingaba ukutya protein. Kokuba eluhlaza imifuno okanye intlanzi ekrwada kunye ezinqinileyo. Byi ingqalelo ekhethekileyo uhlobo lwabantu sangokuhlwa yesikhova. KwaMagwangqa uncamela ngeli xesha ngezidlo ukukhanya imini, lowo umthandayo imvuselelo yakutshanje, akakwazi ukutya imini yonke, babumba i ngokuhlwa ephosiweyo isidlo sakusasa kunye sasemini. Kakade ke, ulawulo enjalo aphela rhoqo kukhokelela kwiingxaki yokucola ukutya kunye nokutha kwemfuneko. Yiloo nto aba bantu kufuneka ukuba badle ngokuhlwa calories kancinci kangangoko kunokwenzeka.

Umsebenzi kunye nokusebenzisa izikhova

Abantu abakhetha ukuba ukuvuseleleka kamva, kukho amathathu baphaphe engqondweni incopho. Eyokuqala kwabo emini. Eli thuba ixesha h 13 ukuya 14 Incopho yesibini msebenzi -. Sangokuhlwa. Oku ndazigcina kweeyure eziyi-18 ukuya kweziyi-20. Inqanaba lesithathu ngumsebenzi zasebusuku. Kuthatha iiyure-23. Phambi 1 hr. Eli xesha obalulekileyo ngokuhlwa. Inoku engqondweni, aba bantu, kunye nezicwangciso kufuneka lusekelwe ngemini yabo abayisebenzisayo.

Ke ukuba lo msebenzi, ngoko ke leenciniba kusasa contraindicated. Ejimini kwaye ukubaleka kungcono ukushiya ngexesha kufutshane isidlo. Ixesha elifanelekileyo ukundwendwela yokwenza umthambo ixesha iiyure-19 ukuya kuma-23. Oku ixesha xa ngempumelelo kakhulu kuya kubakho iiseshoni akwinzuzo kwezihlunu kunye umzimba.

amajuba

Kwaye ukuba umntu okanye isikhova ebusuku okanye intaka ekuqaleni? Ke ujuba. Aba bantu bangabanye uhlobo ngemihla. esabo ubomi malilungiselelwe njengesiqhelo kuthi alternation ubusuku nemini.

amahobe ihlale nokuvuka kwenzeka emva kwe kwaMagwangqa, kwaye ixesha umsebenzi omkhulu ngokwasemzimbeni nangokwasengqondweni ithatha iiyure ezili-10 ukuya kwi-18. Co. ubuthongo abantu abanjalo kumka 23 iiyure.

Ngamagobo kakhulu malilungiselelwe ukutshintsha kokukhanya nobumnyama. Lisisiqalo yabo clock lomzimba kwenzeka kuphela xa uhambisa imigama emide xa kukho utshintsho lwemimandla ixesha. Umzekelo, ukuba ixesha umahluko leeyure ezi-3. Egcine ukuphuthelwa ebusuku, kwakunye lidiniwe nobuthongo emini. Ezi ngongoma igalelo ekuncipheni ngobuchule kunye ngokubanzi. Kufuneka Makukhunjulwe ukuba xa uhambisa ukuya ngasentshona kwi igobo waphawula zobude of biorhythms, kwaye xa useluhambeni kwicala lasempuma - kokunciphisa.

Aba bantu bakhetha ukutya ukutya okunazo zonke, ndingafuni isixa esikhulu okunamafutha kunye ukutya okungekho mpilweni.

izimbo ingxubevange

Kukho iintlobo ngeentlobo biorhythms zabantu. KwaMagwangqa, isikhova kunye nehobe - ngeentlobo ehlambulukileyo ezichongiweyo zizazinzulu. Noko ke, abantu abaninzi zithetha kwezinye kwizintlu "ngeentlobo".

Umzekelo, larks, amavukuthu. Abameli uhlobo elingumxube lula ukuba lihambisane uvuke kusasa, leyo alongezi kakhulu imini yabo abayisebenzisayo. Noko ke, ukuba loo kwaMagwangqa-amahobe isingqi intonga ixesha elide, ukuze babe ukuwa okwethutyana ngokwasemzimbeni nangokwasengqondweni umsebenzi. Ngokuqhelekileyo, iziganeko ezinjalo kwenzeka emva kweeyure ezili-16 ehlotyeni kwaye emva 17-18 h -.. Winter. Lungise kwiimeko eziguqukayo olu hlobo bantu ziya kunceda sokuthatha ezincinane. Le isiqingatha seyure okanye abanye ilixa liya kubuyisela amandla kunye notshintsho kwamagingxi ngokuhlwa nasebusuku umsebenzi urhulumente.

Kukho omnye chronotype umntu mixed. Ibizwa Blu-leenciniba. Lo asinguye abasebenzi ebusuku. Noko ke, aba bantu bayakwazi ukuba isebenze ngexesha elizayo (ngeeyure 1-3. Night). Kodwa kubalulekile nikhumbula ukuba kule imo ihobe-izikhova kufuneka nje emva elifutshane.

Indlela abazifumana

Vyviv chronotype yakho, ngamnye wethu unako ukusebenzisa izixhobo lwangaphakathi ukuseka nokulinganisela ngokomoya kuyaphumelela. Ukujonga ukuba ngubani umntu othile - nengcwangube ebusuku okanye intaka kwangethuba, kwaye kuba, kunye nehobe, kukho iindlela ezahlukahlukeneyo. Enye yazo ukubala index Hildelbranda. Ukuchaza kuyimfuneko ukuba aqhube uphando encinane, ukulinganisa nezihlandlo zokuphefumla ukubetha. Kamva amaxabiso ifunyenwe zivumelana.

Olu vavanyo lwaqhutywa kusasa, ukuya lift ebhedini. Xa umlinganiselo yereyithi ukubetha kwentliziyo nokuphefumla ngaphezu ezintlanu ukuya kwenye, ngoko loo mntu nephayiphu ekuqaleni. Xa ngaba isiphumo ngaphantsi enye ukuya kwezintathu - yokuba isikhova ebusuku. Ixabiso kwe le ratio kubonisa chronotype nevukuthu. oko kufuneka kwenziwe ngaphandle ukufumana iziphumo zovavanyo ezichanekileyo ngakumbi self-ukuvuka kwi evekini. Umlinganiselo Kuyancomeka ukwenza kwiintsuku ezimbini okanye ezintathu umqolo uthabathe ngokwabo ireshiyo.

Ngenxa yokuba isikhova neentaka biorhythms uzimisele chronotype ezahlukeneyo enokwenziwa kwaye yokulinganisa iqondo lobushushu emzimbeni. Kuyimfuneko ukuba ngoko nangoko emva uvuka, nokuphakama ebhedini. Iqondo lobushushu ke kulinganiswa kwiyure, apho benze imisebenzi yesiqhelo. Ukuba ithemometha iya kubonisa ixabiso enye, ngoko ke umntu - intaka. Nezikhova kukho ngokonyuswa degrees 0.5-1 ngo lobushushu.

Kukho iimvavanyo nasengqondweni. Ukuba yokusebenza ephezulu kunye nemisebenzi yabantu akhawunti ngenxa kwemini, yena kwaMagwangqa. Ekuvuseleleni izikhova kwenzeka kuphela ngentsimbi yesithandathu ngokuhlwa. Ukuba umntu lula ukujongana namatyala abo 15 h., Ke kamva, yena ujuba.

Chronotype nokuchaza kwaye uguqulo kancincane ngako imibandela yakho yemihla ngemihla, ngamnye wethu kukuphelisa iingxaki ezinxulumene kwimpilo ngokwasemzimbeni nasengqondweni. Kubalulekile ukuphulaphula emzimbeni wakho, ukwenza ishedyuli yakho nokunamathela ukutya efanelekileyo. Ngapha koko, kanye uhlobo, idala chronotype ezahlukeneyo, lisikhumbuza ukuba wonke umntu - ngamnye.