{"id":2576,"date":"2021-05-31T12:19:18","date_gmt":"2021-05-31T04:19:18","guid":{"rendered":"https:\/\/blog.visual-paradigm.com\/pl\/?p=2576"},"modified":"2022-11-04T17:11:22","modified_gmt":"2022-11-04T09:11:22","slug":"how-to-beat-jet-lag-infographic","status":"publish","type":"post","link":"https:\/\/blog.visual-paradigm.com\/pl\/how-to-beat-jet-lag-infographic\/","title":{"rendered":"Jak Pokona\u0107 Jet Lag Infografik\u0119"},"content":{"rendered":"<div class=\"cl-preview-section\">\n<div class=\"cl-preview-section\">\n<p><span class=\"\">Jet lag, znany r\u00f3wnie\u017c jako syndrom zmiany strefy czasowej lub desynchronizacja, wyst\u0119puje, gdy ludzie szybko przemieszczaj\u0105 si\u0119 w r\u00f3\u017cnych strefach czasowych.\u00a0<\/span>Jest to stan fizjologiczny wynikaj\u0105cy z rytmu dobowego organizmu, zwanego te\u017c zegarem biologicznym. Zanim podr\u00f3\u017cnicy ca\u0142kowicie przystosuj\u0105 si\u0119 do nowej strefy czasowej, jet lag mo\u017ce trwa\u0107 wiele dni. Dla pilot\u00f3w, cz\u0142onk\u00f3w za\u0142ogi i os\u00f3b, kt\u00f3re du\u017co lataj\u0105, jet lag jest szczeg\u00f3lnie powa\u017cny. Linie lotnicze maj\u0105 przepisy maj\u0105ce na celu rozwi\u0105zanie problemu zm\u0119czenia pilota spowodowanego jet lagiem.<\/p>\n<\/div>\n<div class=\"cl-preview-section\">\n<h2 id=\"key-facts-of-jet-lag\"><span id=\"Key_Facts_of_Jet_Lag\">Kluczowe fakty dotycz\u0105ce Jet Lag<\/span><\/h2>\n<\/div>\n<div class=\"cl-preview-section\">\n<ul>\n<li>Te same objawy jet lag mog\u0105 cierpie\u0107 r\u00f3wnie\u017c na niemowl\u0119ta i niemowl\u0119ta jako doro\u015bli.<\/li>\n<li>Masz ba\u0142agan w harmonogramie posi\u0142k\u00f3w, tj. brak apetytu lub uczucie g\u0142odu w \u015brodku nocy.<\/li>\n<\/ul>\n<\/div>\n<div class=\"cl-preview-section\">\n<p>Zaparcie, biegunka lub niestrawno\u015b\u0107 s\u0105 cz\u0119stymi skutkami ubocznymi jet lag.\u00a0Dla niekt\u00f3rych szczeg\u00f3lnie pechowych podr\u00f3\u017cnik\u00f3w wszystkie trzy s\u0105 mo\u017cliwe.<\/p>\n<\/div>\n<div class=\"cl-preview-section\">\n<h2 id=\"jet-lag-hacks\"><span id=\"Jet_Lag_Hacks\">Hacki Jet Lag<\/span><\/h2>\n<\/div>\n<div class=\"cl-preview-section\">\n<ol>\n<li><strong>300mcg melatoniny<\/strong>\u00a0\u00a0co noc o 20:00-22:00<\/li>\n<li>Przed wyjazdem\u00a0\u00a0<strong>zasymuluj sw\u00f3j nowy harmonogram<\/strong>\u00a0, tzn. mo\u017cesz spr\u00f3bowa\u0107 przybli\u017cy\u0107 pory posi\u0142k\u00f3w do czasu, w kt\u00f3rym b\u0119dziesz je przyjmowa\u0107 w miejscu docelowym.<\/li>\n<li>Mo\u017cesz tak\u017ce\u00a0\u00a0<strong>dostosowa\u0107 sw\u00f3j nowy harmonogram podczas walki<\/strong>\u00a0, np. spr\u00f3buj spa\u0107 w samolocie, je\u015bli lecisz w nocy, lub nie zasn\u0105\u0107, je\u015bli jest dzie\u0144.<\/li>\n<li>Je\u015bli chcesz by\u0107 jak najlepiej podczas aktywno\u015bci w miejscu docelowym,\u00a0\u00a0<strong>postaraj si\u0119 przyby\u0107 kilka dni wcze\u015bniej<\/strong>\u00a0\u00a0, aby tw\u00f3j umys\u0142 i cia\u0142o mog\u0142y si\u0119 dostosowa\u0107.<\/li>\n<li>Wstawaj i chod\u017a regularnie,\u00a0\u00a0<strong>wykonuj \u0107wiczenia statyczne<\/strong>\u00a0i rozci\u0105gaj si\u0119 w samolocie.<\/li>\n<\/ol>\n<\/div>\n<div class=\"cl-preview-section\">\n<p><img decoding=\"async\" src=\"https:\/\/blog.visual-paradigm.com\/wp-content\/uploads\/2022\/10\/how-to-beat-jet-lag-infographic.png\" alt=\"How To Beat Jet Lag Infographic\" \/><\/p>\n<\/div>\n<div class=\"cl-preview-section\">\n<p><a href=\"https:\/\/online.visual-paradigm.com\/app\/diagrams\/#infoart:proj=0&amp;type=Infographics&amp;gallery=\/repository\/3079649f-67ba-4816-861e-454a662514f2.xml&amp;name=How%20To%20Beat%20Jet%20Lag%20Infographic\"><span class=\"goog-text-highlight\">Edytuj ten szablon<\/span><\/a><\/p>\n<\/div>\n<\/div>\n<div class=\"cl-preview-section\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jet lag, znany r\u00f3wnie\u017c jako syndrom zmiany strefy czasowej lub desynchronizacja, wyst\u0119puje, gdy ludzie szybko przemieszczaj\u0105 si\u0119 w r\u00f3\u017cnych strefach czasowych.\u00a0Jest to stan fizjologiczny wynikaj\u0105cy z rytmu dobowego organizmu, zwanego te\u017c zegarem biologicznym. Zanim podr\u00f3\u017cnicy ca\u0142kowicie przystosuj\u0105 si\u0119 do nowej strefy czasowej, jet lag mo\u017ce trwa\u0107 wiele dni. Dla pilot\u00f3w, cz\u0142onk\u00f3w za\u0142ogi i os\u00f3b, kt\u00f3re [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4257,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[26,30],"tags":[],"class_list":["post-2576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-infographics","category-templates","loop-entry","clr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak Pokona\u0107 Jet Lag Infografik\u0119 - Visual Paradigm Blog<\/title>\n<meta name=\"description\" content=\"Jet lag, also known as time zone shift syndrome or desynchronization, occurs when people rapidly move across time zones\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.visual-paradigm.com\/pl\/how-to-beat-jet-lag-infographic\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak Pokona\u0107 Jet Lag Infografik\u0119 - 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