Maitiro Ekuti Uropi Hunodzora Sei Kurara Nekumuka
Kurara nekumuka mutinhimira wakaoma wehupenyu unodzorwa nekubatana kwemaitiro europi nemasero muuropi. Kutenderera uku, kunowanzonzi circadian rhythm, kunoita kuti vanhu vanzwe nguva yekungwarira uye yekurara mukati memaawa angangoita makumi maviri nemana. Kunzwisisa kuti uropi hunoita sei izvi zvakakosha kunopa ruzivo rwekuoma kwahwo kunoshamisa uye zvazvinoreva pahutano nekugara zvakanaka.
Mutsetse weCircadian: Wachi Yezvinhu Zvinowanikwa Mumuviri
Chinhu chikuru pakudzora kurara nekumuka kwemunhu pane circadian rhythm, iyo inochengetedza nguva inowanikwa muzvinhu zvipenyu zvese. Kune vanhu, wachi iyi inonyanya kuwanikwa muchikamu cheuropi chinozivikanwa se suprachiasmatic nucleus (SCN). Iyo iri mu hypothalamus, SCN ine masero angangoita 20,000 anoshanda pamwe chete sewachi huru.
SCN inogamuchira zvakananga kubva kumaziso, ichiazivisa nezvekuvapo kana kusavapo kwechiedza munharaunda. Ruzivo urwu rwechiedza rwakakosha pakuisa nekudzoreredza wachi ye circadian, nokudaro ichienzanisa maitiro ehupenyu nekufamba kwemasikati nehusiku.
Chimiro cheSuprachiasmatic: Wachi Yepamusoro
Pamwoyo wekutonga kwe circadian, SCN inobatanidza mabasa akasiyana-siyana emuviri, anosanganisira kuburitswa kwemahormone, tembiricha yemuviri, uye pakupedzisira, kutenderera kwekurara nekumuka. Kana chiedza chikapinda mumaziso, chinokurudzira masero e photoreceptor anotumira masaini munzira ye retinohypothalamic kuenda kuSCN. Nzira iyi inobvumira SCN kududzira zviratidzo zvechiedza uye kuendesa ruzivo nezvezvakatipoteredza zvakananga kunzvimbo dzeuropi dzekurara nekumuka.
SCN inoshandisa simba rayo kuburikidza nenzira dzakasiyana-siyana, imwe yedzinonyanya kuzivikanwa iri kuchinja kugadzirwa kwe melatonin. Melatonin, hormone inogadzirwa nepineal gland, inozivisa muviri kuti yave nguva yekugadzirira kurara. Munguva yemanheru, sezvo chiedza chichiderera, SCN inotumira zviratidzo zvekusimudzira huwandu hwe melatonin, zvichiita kuti hope dzive nyore uye pakupedzisira dzive nyore kurara. Kusiyana neizvi, kana chiedza chiripo, kugadzirwa kwe melatonin kunodzikiswa, zvichikurudzira kumuka uye kungwarira.
Kurara kweHomeostatic: Mutemo weKuenzanisa
Kunyange zvazvo rhythm ye circadian iri chinhu chakakosha, inoshanda pamwe chete neimwe nzira inokosha inozivikanwa se homeostatic sleep drive. Maitiro aya anoita kuti kumanikidzwa kwekurara kuwedzere panguva yekumuka, zvichimanikidza vanhu kurara sezvo zuva richifambira mberi.
Adenosine, muchina wekugadzirisa tsinga dzeuropi, inoungana muuropi panguva yekumuka, zvichibatsira kunzwa hope. Munhu paanoramba akamuka kwenguva yakareba, huwandu hweadenosine hunokwira, zvichiwedzera kuda kurara. Panguva yekurara, adenosine inobviswa zvishoma nezvishoma muuropi, zvichiita kuti kutenderera kudzoke.
Kudyidzana pakati pe circadian rhythm ne homeostatic sleep drive kunoita kuti pave nekuenzana kwakanaka. Semuenzaniso, kunyangwe kana adenosine mazinga akakwira, zvichikonzera hope, circadian rhythm inogona kuramba iine simba rekuzivisa panguva dzakati wandei dzezuva, dzakadai semasikati, zvichiita kuti zvive nyore kuramba wakamuka uye kuramba uchiita zvinhu.
MaNeurotransmitters uye Mamiriro Ekurara
Kudzora kurara kunosanganisira kushanda kwakaomarara kwema neurotransmitters, makemikari anotakura ruzivo anoita kuti neurons dzikwanise kutaurirana. Mamiriro akasiyana ekurara, anosanganisira kufamba kwemaziso nekukurumidza (REM) uye kurara kusiri kweREM, anobatanidzwa nemapatani akasiyana ekushanda kwema neurotransmitters.
Kurara Kusiri-REM
Kurara kusiri kweREM kunoratidzwa nematanho akati wandei, kubva pakurara zvishoma kusvika pakurara kwakadzama, kunodzoreredza. Kuchinja kuenda kuhope dzisiri dzeREM kunosanganisira kudzikira kwebasa rehurongwa hwekumuka kweuropi, hunova ndihwo hunoita kuti munhu arambe akamuka. Zvinhu zvikuru zvinokonzeresa kurara muuropi zvinosanganisira GABA (gamma-aminobutyric acid) uye galanin, izvo zvinodzivisa nzvimbo dzekumuka uye zvinokurudzira kuzorora uye kutanga kurara.
REM Kurara
Kurara kweREM, kune rumwe rutivi, kunoratidzwa nekurota zvakajeka, kufamba-famba kwemaziso nekukurumidza, uye kushanda kwakanyanya kweuropi. Mamiriro aya anodzorwa kuburikidza nekudyidzana kwakasimba pakati pemasisitimu echolinergic nemonoaminergic. Acetylcholine, neurotransmitter inobatanidzwa nekumuka, inova inoshanda zvakanyanya munzvimbo dzakati dzeuropi panguva yekurara kweREM. Kusiyana neizvi, monoamines dzakadai senorepinephrine neserotonin dzinodziviswa zvakanyanya, zvichidzivirira kumuka zvizere pasinei nekuwedzera kwekushanda kweuropi.
Basa reMajini nemaProtein
Chinonyanya kukosha muhurongwa hwe neurophysiological inyaya dzemajini nemamorekuru zvinopa gwara re circadian rhythms. Majini ewachi, seti yemajini makuru, anodzora kugadzirwa nekuora kwemapuroteni mukati memasero eSCN nedzimwe nyama. Majini aya anoshanda pa feedback loops, nemapuroteni akanyorwa nemajini ewachi achikanganisa kuratidzwa kwawo nekufamba kwenguva, nokudaro achigadzira oscillations dzinosvika maawa makumi maviri nemana.
Majini ewachi akakosha anosanganisira CLOCK, BMAL1, PER, uye CRY. Mapuroteni anogadzira majini aya anoshanda pamwe chete muzvimiro zvemhinduro zvinotungamira shanduko dzinoenderana nekushanda kwemasero. Kuchinja-chinja kana kukanganiswa kwemajini aya kunogona kutungamira kuchinjwa mukurara nekumuka, zvichiratidza basa rawo rakakosha mukuchengetedza circadian rhythms.
Zviratidzo zvezvakatipoteredza uye Maitiro eVanhu
Kunyange zvazvo mashandiro emukati meuropi achiita basa rakakosha, zviratidzo zvekunze—zvinozivikanwawo sezeitgebers—zvakakoshawo pakugadzirisa wachi yecircadian. Chiedza ndicho chinonzi zeitgeber chine simba guru, asi zvimwe zviratidzo zvakaita setembiricha, kudyidzana kwevanhu, uye nguva yekudya zvinobatsirawo mukutonga kwecircadian. Simba remwenje wekugadzira uye mararamiro emazuva ano zvinogona kukanganisa zvakanyanya mafambiro echisikigo, zvichikonzera mamiriro akadai sekushaya hope, jet lag, uye shift work disorder.
Zvinoreva Utano
Kuwirirana kwekufamba kwenguva pakati pekurara nekumuka nemamiriro ekunze kwakakosha kuti pave nehutano hwakanaka. Kukanganisika kwekufamba kwenguva kwemuviri (circadian rhythms) kunobatanidzwa nematambudziko akawanda ehutano, anosanganisira matambudziko ekugaya chikafu, zvirwere zvemwoyo, matambudziko ehutano hwepfungwa, uye kusashanda zvakanaka kwepfungwa. Kunzwisisa basa reuropi mukudzora kurara kunopa ruzivo rwekurapa kunogona kuitika pamatambudziko ane chekuita nekurara.
Semuenzaniso, chronotherapy, iyo inosanganisira kugadzirisa nguva yekurara zvishoma nezvishoma kuti idzore nguva ye circadian, inogona kushanda kune vanhu vane matambudziko e circadian rhythm. Kurapa nechiedza, uko kunodzora kuratidzwa kwechiedza chechisikigo kana chekugadzira, kunogonawo kubatsira kuenzanisa circadian rhythm.
mhedziso
Kudzora kweuropi kutenderera kwekurara nekumuka kunoshamisa kwehunyanzvi hwezvinhu zvipenyu, kubatanidza majini, mamorekuru, uye neurophysiological kuti zvirambe zvichifamba kwemaawa angangoita makumi maviri nemana. Basa guru reSCN, pesvedzero yema neurotransmitters, uye kudyidzana kwemaitiro ehomeostatic zvinosimbisa kuoma kwekudzora kurara. Kukanganiswa mune iyi sisitimu yakagadziriswa zvakanaka kunogona kuva nemigumisiro yakakura pahutano nekugara zvakanaka, zvichiratidza kukosha kwekuchengetedza kugarisana newachi yemukati memuviri nenzvimbo yekunze. Kuburikidza nekutsvaga nekunyatsonzwisisa, tinogona kunzwisisa zviri nani nekugadzirisa maitiro akaomarara anotungamira rimwe remabasa edu akakosha ehupenyu: kurara.
