Ibibazo byo gusinzira nko kudasinzira neza no kudasinzira neza ntabwo bigira ingaruka ku buzima bw'uruhu gusa, ahubwo bigira ingaruka zikomeye ku buzima bw'umubiri no ku mibereho myiza. Kugira ngo umuntu asigare neza nijoro, uburyo gakondo bwo kuvura akenshi bushingiye ku miti igabanya ububabare, ariko kuyikoresha igihe kirekire bishobora gutuma umuntu aba imbata y'ibiyobyabwenge kandi bishobora gutera ingaruka mbi nyinshi. Kubera iyo mpamvu, uburyo bwo kuvura bukoresha urumuri rutukura, butekanye, budakoresha imiti, kandi budakoresha imiti, bwagiye buhinduka amahitamo mashya ku bantu benshi yo kunoza ubwiza bw'ibitotsi.
Nk’uko ubushakashatsi bwakozwe n’itsinda rya Zhao Jiexiu, umuyobozi w’Ikigo cy’Ubumenyi bw’Imikino mu Buyobozi Bukuru bw’Imikino mu Bushinwa bubigaragaza, kumarana urumuri rutukura mu mubiri wose mu minsi 14 byatumye ibitotsi birushaho kuba byiza, urugero rwa melatonine mu maraso ndetse n’ubushobozi bwo kwihangana bw’abakinnyi b’abagore b’abahanga ba basketball. Ibisubizo by’ubushakashatsi byasohotse mu kinyamakuru cy’ubumenyi bw’ubuvuzi n’imikino “Journal of Athletic Training”.
Umucyo utukura ushobora kongera cyane urugero rwa melatonine
Serum melatonin ni imisemburo ya amine ivanwa n'agahu ka pineal ikagera mu maraso. Ubushakashatsi bwinshi bwagaragaje ko ishobora kugaragaza imivuduko igaragara ya circadian bitewe n'imiterere y'urumuri rwo hanze.
Iyo ingano ya melatonin izamutse, ikora ku byuma byihariye byo mu bwonko, bigatera urukurikirane rw'imikorere y'umubiri, bigatuma uburyo bwo gushyuha bw'imitsi bugabanuka, bityo bigatuma umubiri winjira mu mimerere yo kuruhuka, bigatuma habaho imimerere myiza yo gusinzira, kandi bigafasha gukomeza gusinzira mu gihe cyose cyo gusinzira, bikagabanya umubare w'ababyuka nijoro, kandi bikagenzura ubugari n'ubwiza bw'ibitotsi.
Itsinda ry’ubushakashatsi ryari riyobowe n’Umuyobozi Zhao Jiexiu ryakoze ubushakashatsi aho abitabiriye bakiraga imiti itukura mu gihe cy’iminota 30 buri joro mu minsi 14 yikurikiranya. Ubu bushakashatsi bwagaragaje ko abitabiriye itsinda ry’ubuvuzi ritukura bafite iterambere rinini mu rugero rwa melatonin mu maraso kurusha itsinda rya placebo. Ibisubizo bihuye n’ibyavuye mu bushakashatsi bwakozwe mbere, bigaragaza ko imirasire y’urumuri rutukura ishobora gutuma habaho ikorwa rya melatonin ku rugero runaka kandi ikaba ingirakamaro mu kunoza ubwiza bw’ibitotsi.
Umucyo utukura ufite uburyo bwinshi bwo kugenzura ibibazo byo gusinzira
Byongeye kandi, ubushakashatsi bwagaragaje ko urumuri rutukura rugira ingaruka ku kudasinzira guterwa n’indwara zo kwiheba. Abashakashatsi bakoresheje uburyo bwo kuvura abantu bageze mu za bukuru bafite agahinda, basanze uburyo abageze mu za bukuru basinziriye bwarazamutse cyane, harimo igihe gito cyo gusinzira no kubura akanyabugabo nijoro. Muri icyo gihe, ibimenyetso byo kwiheba nabyo byaragabanutse, bigaragaza ko uburyo bwo kuvura abantu bageze mu za bukuru bafite agahinda no kudasinzira bushobora kugira ingaruka nziza ku barwayi bakuze bafite ikibazo cyo kwiheba no kudasinzira binyuze mu kugena imitsi cyangwa imiti igabanya ubukana bw’imitsi.
Si ibyo gusa, umuhanga mu binyabuzima uzwi cyane Sahin n'abandi basanze urumuri rutukura rushobora no kunoza imikorere ya mitochondria mu turemangingo tw'ubwonko, rutanga ingufu nyinshi mu bikorwa by'ubwonko, rutuma ubwonko bukora neza, bityo rukongera cyane ubushobozi bw'abantu basanzwe bareba neza ku manywa kandi bagasinzira vuba nijoro.
Muri make, ubuvuzi bw'urumuri rutukura bufite akamaro gakomeye mu kuvura indwara zo mu mutwe, kunoza ubwiza bw'ibitotsi, no kugabanya ibimenyetso byo mu mutwe no ku mubiri bijyana n'indwara zo gusinzira.
Amakarito y'ubuzima ya MERICAN ni meza mu gutuma abantu basinzira neza
Akazu k’ubuzima ka MERICAN gashingiye ku buvuzi bw’urumuri rutukura, gahujwe n’imirongo itandukanye yihariye, gashobora kugira ingaruka ku ruhu rw’umubiri wose. Iyi ngaruka ku ruhu ni nziza mu guteza imbere gutembera kw’amaraso mu bwonko, gatanga inkunga y’ingufu mu bikorwa by’ubwonko nko gukora imiyoboro y’ubwonko, bityo bigakomeza gutuza umuvuduko w’isohoka rya melatonin, kandi icyarimwe bigafasha kugabanya isohoka rya cortisol, kugabanya uburyo umubiri uhangana n’imihangayiko, bityo bigasubiza isaha y’umubiri ku buzima bwa homeostasis, kandi bikagenga mu buryo butaziguye ihungabana.
Kugira ngo harebwe niba urumuri rutukura rukora neza mu kunoza ibibazo byo gusinzira, Ikigo cy’Ubushakashatsi ku Ingufu z’Umucyo cya Merican n’itsinda ry’Abadage, hamwe na za kaminuza nyinshi, ubushakashatsi bwa siyansi n’ibigo by’ubuvuzi, bahisemo ku buryo butunguranye abagabo n’abagore benshi bafite ibibazo byo gusinzira n’imyitwarire nk’ibyigwa by’ubushakashatsi. Bayobowe n’ubuzima bwiza, bongerewemo MERICAN Health Cabin kugira ngo bahabwe uburyo bwo kuvura urumuri ku giti cyabo.
Nyuma y'amezi 3 yo gukoresha imirasire mu cyumba cy'ubuzima mu minota 30, ibisubizo byagaragaje ko amanota y'abapimye ku gipimo cya Athens Insomnia Scale (AIS) na Pittsburgh Sleep Quality Index (PSQI) yagabanutse cyane. Abapimye bavuze ko imiterere yabo yo mu mutwe ku manywa yari yoroshye, gusinzira kwabo kwagabanutse cyane, kandi byoroshye gusinzira nijoro. Uburyo bwose bwo gusinzira bwari buhamye kandi butuje, kandi imiterere y'uruhu rwabo yarushijeho kuba myiza cyane.
Amaherezo, gusinzira neza bifitanye isano rya bugufi n'indi mibereho myiza nko kurya no gukora imyitozo ngororamubiri. Uburyo bwose wahitamo bwo kunoza ibitotsi byawe, ugomba gukurikiza amahame y'ubuzima kandi buhoro buhoro ukanoza ibitotsi byawe. Nizeye ko buri wese ashobora gusinzira neza kandi akagira umubiri mwiza!