Kubhururuka kwenguva refu kuenda kuThailand: Unogara sei wakagwinya uye uine hutano?

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Pakubhururuka kwenguva refu kwemaawa angangoita gumi nemaviri kuenda kuThailand, kune nzira dzakati wandei dzekuuraya nguva uye kuzviita wakasununguka. Iwe unogona zvechokwadi kutora mukana weiyo-mundege yevaraidzo system, iyo inowanzopa akawanda akawanda mafirimu, TV inoratidza uye mimhanzi. Iwo zvakare mukana wakakwana wekunakidzwa nebhuku rakanaka kana e-bhuku murunyararo.

Kana uchida kugara uchishanda, funga kuunza basa kana zvekudzidza newe. Vanhu vazhinji vanoona kufamba nendege kwakanakira kuisa pfungwa pasina zvinokanganisa zvekunze. Kushanda kana kudzidza uri mubhodhi kunogona kuve kubereka zvakanyanya, chero iwe uchinge waona kuti mafaera ese anodiwa anowanikwa muoffline mode.

Ino zvakare inguva yakanaka yekuisa pfungwa dzako pabepa kana kuchengeta chiitiko chako chekufamba mune dhayari. Uye zvakare, mapuzzle, Sudokus kana crosswords anogona kubatsira kupfuudza nguva. Kana iwe uchida kuzorora, teerera maaudiobook kana podcasts - aya akanaka kana iwe uchida kuvhara maziso ako asi usingade kurara.

Ehezve, kurara zvakare isarudzo, kunyanya kana uri kuyedza kugadzirisa kune imwe nguva zone. Zvinogona kubatsira kuunza mapiro ekufambisa akasununguka, zvivhariso zvenzeve, kana mask yemaziso. Zvinyoro zvekutambanudza zvinyoro pachigaro chako kana dzimwe nguva kufamba uchidzika munzira zvinogona kubatsira kuchengetedza kutenderera kwako uye kudzivirira kuoma.

Kudya uye kunwa mubhodhi kunobatsirawo kuchengetedza maitiro ako uye kunyaradza. Kunyange zvazvo muedzo wacho ungava mukuru, kuchenjera kuganhurira doro necaffeine sezvo zvichigona kukupedza mvura uye kukanganisa kurara kwako. Kunwa mvura kunokosha.

Unogara sei uine hutano pakubhururuka kwenguva refu?

Pakubhururuka kwenguva refu zvakakosha kuti usaite zvimwe zvinhu kuti rwendo rwako rurambe rwakagadzikana uye rune hutano sezvinobvira. Dzivisa kunwa doro rakawanda kana caffeine. Izvi zvinogona kukonzera kupera mvura mumuviri uye kukanganisa maitiro ako ekurara. Kugara panzvimbo imwechete kwenguva yakareba haisiwo pfungwa yakanaka. Izvi zvinogona kutungamirira kukuoma uye mumatambudziko akakomba kune kuvharwa kweropa kana yakadzika vein thrombosis.

Uyezve, hazvikurudzirwi kutora mapiritsi ekurara kana zvinyararire kana iwe usingazivi nemigumisiro yavo, kunyanya sezvo inogona kumisa rusununguko rwako rwekufamba uye kuva nemigumisiro yakaipa yehutano hwako pahupamhi. Kudya zvakanyanya kana kudya zvinorema zvinogona kusagadzikana sezvo unenge usisashande kwenguva yakareba.

Haisiwo zano rakanaka kuti uzviparadzanise zvachose kubva kune imwe kabhini nekupfeka nzeve kana mask yekurara yekubhururuka kwese. Izvi zvinogona kuita kuti iwe upotsa zviziviso zvakakosha kubva kuvashandi. Kuratidza ruremekedzo kune vaunofamba navo kunokosha; saka dzivisa kutora nzvimbo yakawandisa kana kukonzera kusvibiswa kweruzha. Kupfurikidza nokutevera iri zano, uchazvibetsera iwe umene navamwe kuva nechinoitika chinofadza zvikuru chokubhururuka.

Ndisati ndabhururuka

• Husiku hwakanaka: Iva nechokwadi chokuti wazorora zvakanaka usati wabhururuka.
• Chirongwa: Gadzirira nguva yekwauri kuenda kuti uderedze jet lag.

Panguva yekubhururuka

• Hydration: Inwa mvura yakawanda. Dzivisa kana kuderedza doro uye caffeine, iyo inogona kuderedza mvura.
• Kubvisa: Idya zvokudya zvishoma. Kudya zvakanyanya kunogona kukonzera kusagadzikana.
• Movement: Simuka nguva nenguva uye famba uchitenderera kabhini. Itawo mamwe maekisesaizi emakumbo akatambanudzwa kana akareruka kusimudzira kutenderera uye kuderedza njodzi yedeep vein thrombosis (DVT).
• Zvipfeko zvakanaka: Pfeka hembe neshangu dzisina kusimba uye dzakasununguka. Kudzvanya masokisi kunogona kubatsira kurwisa kuzvimba uye DVT.
• Zorora uye kurara: Shandisa piro yehuro, mask yemaziso, uye maearplugs kana maearphone ekudzikamisa ruzha kuti akubatsire kurara.
• Health Gadgets: Funga zvinhu senge hydrating facial spray, hand sanitizer, uye moisturizer.

Hutano

• Varaidzo: Tora mukana wekuvaraidza mukati mendege kana kuuya nebhuku, e-reader kana tablet ine zvakafanodhaunirodwa.
• Relaxation maitiro: Kufungisisa kana kudzidzira kufema kunogona kubatsira nekuzorora.

Mushure mekubhururuka

• Mhepo yakachena uye chiedza chezuva: Izvi zvinobatsira muviri wako kugadzirisa kune itsva nguva zone uye kuderedza jet lag.
• Ramba uchishanda: Edza kurovedza muviri kana kurovedza muviri zvishoma.
• Nzira yekurara yakanaka: Edza kupinda mutsindo yekurara yemuno nekukurumidza sezvinobvira.

Utano

Kana uine matambudziko ehutano huripo kana uri nepamuviri, taura nachiremba wako usati wabhururuka. Vanogona kukupa mazano chaiwo anoenderana nemamiriro ako ezvinhu. Kubhururuka kureba zvakare inguva yakanaka yekuzorora uye kunakidzwa nekuve 'isina Indaneti' kwechinguva. Edza kunakidzwa nerwendo sechikamu cherwendo rwako!

Kuneta kukuru? Funga nezve melatonin

Melatonin inogona kubatsira mukubata jet lag, kunyanya kana uchifamba nepakati penguva dzakawanda. Iyi hormone, iyo inogadzirwa mumuviri, inoita basa rakakosha mukugadzirisa kutenderera kwekurara-kumuka. Pakuyambuka nzvimbo dzenguva, wachi yedu yemukati inowanzova isina kuenzana, zvichitungamira kune zviratidzo zvejet lag. Kutora melatonin kunogona kubatsira kudzoreredza wachi yemukati iyi nekukurumidza.

Kuti uite zvakanyanya, nguva yakakodzera yekutora melatonin inoenderana nekwako kwekufamba. Pakufamba kuenda kumabvazuva zvinowanzokurudzirwa kutora melatonin maawa mashoma usati warara kwauchaenda, nepo pakufamba kumadokero dzimwe nguva zvinokurudzirwa kuitora mangwanani. Chiyero chinogona kusiyana, asi kazhinji chiri pakati pe 0,5 mg uye 5 mg.

Zvisinei nemukurumbira wayo uye kushanda kwakafara, zvine hungwaru kutanga wakurukura nezvekushandiswa kwe melatonin nachiremba, kunyanya kana uri kutotora mimwe mishonga kana uine mamwe matambudziko ehutano. Kushanda kwayo kunogona kusiyana pamunhu nemunhu, uye nepo chiri chishandiso chinobatsira kune vakawanda, vamwe vanoshuma kuchinja kuduku. Zvinogona kuitika zvakadai semusoro, dzungu, kusvotwa, uye kurara masikati zvinogonekawo, kunyange zvisingawanzoitiki.

Pamusoro pe melatonin, gadziridzo mukuvhenekerwa nechiedza chechisikigo uye hutsanana hwekurara zvinogona kubatsirawo kugadzirisa kune imwe nguva yenguva. Chinangwa ndechekutsigira kugadzirwa kwe melatonin yemuviri wako uye zvishoma nezvishoma kugadzirisa kutenderera kwekurara-kumuka. Kubatanidza melatonin neidzi nzira dzechisikigo kazhinji inogona kuve nzira inoshanda yekudzikisa kusagadzikana kwejet lag.