MelatoninKariyar abinci ce da ake amfani da ita a duk faɗin duniya. An fi amfani dashi don rage rashin barci. Hakanan yana da tasiri mai ƙarfi ga lafiya.
A cikin wannan rubutu"menene melatonin", menene yake aikatawa, "amfanin hormone melatonin" kuma"amfani da melatonin cikakken bayani game da.
Menene Melatonin?
melatonin hormonehormone ne da glandar pineal ke samarwa a cikin kwakwalwa. Ita ce ke da alhakin daidaita zaren circadian na jiki don sarrafa yanayin yanayin bacci.
Saboda haka, maganin melatonin,rashin barci ana amfani da su wajen magance matsalolin kamar
Baya ga barci, yana kuma taka rawa wajen sarrafa aikin rigakafi, hawan jini, da matakan cortisol. A cewar wasu binciken bincike, yana kuma aiki azaman antioxidant.
Nazarin ya nuna cewa wannan kari na hormone na iya inganta lafiyar ido, rage alamun damuwa na yanayi, har marefluxyana nuna cewa za a iya kawar da su
Menene Melatonin ke Yi?
Hormone ne da ke daidaita hawan jini na jiki. Ƙwaƙwalwar circadian shine agogon ciki na jiki. Yana sanar da ku lokacin da lokacin barci ya yi, tashi da ci.
Wannan hormone kuma yana taimakawa wajen daidaita zafin jiki, hawan jini, da matakan hormone. Lokacin da duhu ya yi, matakan a cikin jiki suna farawa, suna nuna jiki cewa lokacin barci ya yi.
Hakanan yana ɗaure ga masu karɓar jiki kuma yana taimakawa shakatawa. Duhu yana ƙara samar da wannan hormone, yayin da haske, akasin haka. samar da hormone barcidanne shi. Wannan ita ce hanyar jikin ku na sanin lokacin da lokacin farkawa yayi.
Mutanen da ba su iya samar da isasshen wannan hormone da dare rashi na melatonin Suna zaune suna fama da matsalar barci. Da dare kasawa a cikin hormone melatoninAkwai dalilai da yawa da zasu iya haifar da su
Damuwa, shan taba, hasken da ya wuce kima da dare (ciki har da haske mai shuɗi), aikin motsa jiki wanda baya samun isasshen hasken yanayi a lokacin rana, da tsufa duk suna shafar samar da wannan hormone.
melatonin hormone Shan shi na iya haɓaka matakan wannan hormone kuma ya daidaita agogon ciki.
Menene Fa'idodin Melatonin?
Yana goyan bayan barci
melatonin barci hormone ake kira. Shi ne mafi mashahuri kari da ake amfani da shi don magance matsaloli kamar rashin barci. Yawancin karatu melatonin da barci yana goyan bayan alakar dake tsakanin
A wani bincike da aka yi na mutane 50 masu matsalar barci, awanni biyu kafin lokacin barci kwayar barci melatonin An gano cewa shan maganin yana kara saurin yin bacci da kuma yanayin bacci gaba daya.
Wani babban bincike na binciken 19 a cikin yara da manya masu fama da rashin barci sun gano cewa karin wannan hormone yana rage lokacin da ake yin barci, yana inganta lokacin barci gaba daya, da kuma ingancin barci.
Bugu da ƙari, yana taimakawa tare da jet lag, rashin barci na wucin gadi. Jet lag yana faruwa lokacin da agogon ciki na jiki ya fita aiki tare da sabon yankin lokaci.
Ma'aikatan motsa jiki na iya samun alamun lag na jet saboda suna aiki lokacin da ya kamata su kasance suna barci kullum. melatonin hormone barciYana taimakawa rage lag jet ta hanyar daidaita agogon ciki na jiki tare da canjin lokaci.
Alal misali, nazarin binciken 10 ya gano cewa yana da tasiri wajen rage tasirin jet lag lokacin da ake bincikar tasirin wannan hormone a cikin mutanen da ke tafiya a cikin yankuna biyar ko fiye.
Yana rage alamun damuwa na yanayi
Rashin lafiyar yanayi (SAD), wanda kuma ake kira ciwon kai na yanayi, yanayi ne na gama gari da aka kiyasta zai shafi kashi 10% na al'ummar duniya.
Irin wannan baƙin ciki yana haɗuwa da canje-canje a yanayi kuma yana faruwa a lokaci guda a kowace shekara, tare da alamun bayyanar cututtuka yawanci suna bayyana a cikin kaka ko hunturu.
Wasu bincike sun nuna cewa hakan na iya kasancewa saboda sauye-sauyen rhythm na circadian wanda canje-canjen haske na yanayi ya haifar.
Domin yana taka rawa wajen daidaita zaren circadian, ciwon melatonin Ana amfani dashi mafi yawa a cikin ƙananan allurai don rage bayyanar cututtuka.
A cewar wani bincike a cikin mutane 68, an lura da canje-canje a cikin rhythm na circadian don ba da gudummawa ga baƙin ciki na yanayi da yanayi. melatonin capsuleShan kari na yau da kullun yana da tasiri wajen rage alamun.
Yana ƙara matakan girma hormone
hormone girma na mutum A dabi'a ana sake shi lokacin barci. Shan ƙarin wannan hormone a cikin samari masu lafiya na iya taimakawa wajen haɓaka matakan girma.
Nazarin ya nuna cewa wannan hormone na iya sa glandan pituitary, sashin da ke fitar da hormone girma, ya fi dacewa da hormone mai sakin hormone girma.
Bugu da ƙari, binciken ya nuna duka ƙananan (0.5 MG) da mafi girma (5.0 MG) melatonin kashiAn nuna cewa yana da tasiri wajen ƙarfafa sakin hormone girma.
Yana goyan bayan lafiyar ido
melatonin kwayasuna da yawa a cikin antioxidants waɗanda zasu iya taimakawa wajen hana lalacewar sel da kiyaye idanu lafiya.
Bincike, masu amfani da melatoninglaucoma da shekaru masu dangantakamacular degeneration (AMD) ya bayyana cewa yana da amfani mai amfani wajen magance cututtuka irin su
A cikin binciken mutane 100 tare da AMD, 6 MG na watanni 24-3 melatonin kwamfutar hannu kari ya taimaka wajen kare kwayar ido, jinkirta lalacewar shekaru, da kiyaye tsabtar gani.
Bugu da ƙari, wani binciken bera ya gano cewa wannan hormone yana rage tsanani da kuma faruwar cutar ta retinopathy, cutar ido da ke shafar ƙwayar ido kuma yana iya haifar da asarar gani.
Taimaka maganin GERD
Ciwon gastroesophageal reflux (GERD) wani yanayi ne da ke haifar da reflux na acid na ciki zuwa cikin esophagus, yana haifar da alamu kamar ƙwannafi, tashin zuciya, da amai.
An bayyana cewa wannan hormone yana hana fitar da acid na ciki. Har ila yau yana rage samar da nitric oxide, wani fili wanda ke kwantar da sphincter na esophageal kuma ya ba da damar acid na ciki ya shiga cikin esophagus.
Saboda haka, wasu bincike melatonin kwayaYa ce ana iya amfani da shi wajen maganin ƙwannafi da GERD. A wani bincike da aka yi da mutane 36. melatonin kari An sha shi kaɗai ko tare da maganin GERD na kowa, omeprazole, yana da tasiri wajen kawar da ƙwannafi da rashin jin daɗi.
A cikin wani binciken, omeprazole da melatonin kari An kwatanta tasirin amino acid daban-daban, bitamin, da mahadi na shuka a cikin mutane 351 tare da GERD da GERD.
Bayan kwana 40 ana jinya. masu amfani da melatonin100% na marasa lafiya sun ba da rahoton raguwar bayyanar cututtuka idan aka kwatanta da kawai 65.7% na ƙungiyar da ke karɓar omeprazole.
Yana rage alamun tinnitus
Tinnitus wani yanayi ne wanda a cikin kunnuwan kunnuwan ke dawwama. Sau da yawa yana tsananta a cikin yanayi na shiru, kamar lokacin ƙoƙarin yin barci.
Shan kari na wannan hormone zai iya taimakawa wajen rage alamun tinnitus da kuma taimakawa barci.
A cikin binciken daya, 61 manya da tinnitus sun dauki 30 MG a lokacin kwanta barci na kwanaki 3. melatonin kari dauka. An rage tasirin tinnitus kuma ingancin barci ya inganta sosai.
Hanyoyin Side na Melatonin da Sashi
Melatoninhormone ne da pineal glands ke samarwa a cikin kwakwalwa, musamman da dare. Yana shirya jiki don barci. Wannan shine dalilin da ya sa ake kiransa "hormone na barci" ko "hormone mai duhu".
Kariyar Melatonin galibi rashin barci Wadanda suke da matsala suna amfani da shi. Yana taimakawa barci, inganta yanayin barci da tsawaita lokacin barci.
Barci ba shine aikin jiki kaɗai wanda melatonin ke shafa ba. Hakanan wannan hormone yana taka rawa a cikin garkuwar antioxidant na jiki kuma yana taimakawa wajen daidaita hawan jini, zafin jiki da matakan cortisol, da aikin jima'i da na rigakafi.
Amfani da melatonin yana karuwa kowace rana kuma yana kawo wasu damuwa. Domin "Melatonin illa da illa" Mu ga me.
Side Effects na Melatonin
Nazarin ya nuna cewa wannan kari na hormone yana da lafiya ga duka gajere da kuma dogon lokaci a cikin manya kuma ba jaraba ba ne.
Amma duk da damuwa cewa yin amfani da wannan ƙarin na iya rage ikon jiki na haifuwa ta halitta, bincike da yawa sun nuna in ba haka ba.
MelatoninTun lokacin da aka yi nazari na dogon lokaci akan tasirin maganin a cikin manya, ba a ba da shawarar a halin yanzu ga yara, masu ciki ko mata masu shayarwa ba.
Wasu daga cikin abubuwan da aka fi ba da rahoto game da illa masu alaƙa da wannan ƙarin hormonetashin zuciya,ciwon kai, tashin hankali da baccin rana.
Hakanan yana iya yin hulɗa tare da wasu magunguna, gami da magungunan rage damuwa, masu rage jini, da magungunan hawan jini.
Idan kuna shan ɗayan waɗannan magunguna, yi magana da likitan ku kafin shan wannan ƙarin don guje wa illa.
Yin hulɗa tare da magungunan barci
Nazarin kwayar barci zolpidem melatonin kwaya gano cewa shan shi tare da zolpidem yana ƙara mummunan tasirin zolpidem akan ƙwaƙwalwar ajiya da aikin tsoka.
Rage zafin jiki
Wannan kari na hormone yana haifar da raguwar zafin jiki kadan. Duk da yake wannan ba yawanci matsala ba ne, yana iya zama matsala ga mutanen da ke da matsala don jin zafi ko kuma masu sanyi sosai.
zubar jini
Wannan kari na hormone zai iya rage zubar jini. A sakamakon haka, ya kamata ku yi magana da likitan ku kafin amfani da shi tare da warfarin ko wasu magungunan jini.
Maganin Melatonin
Ana iya ɗaukar wannan ƙarin maganin hormone a cikin allurai na 0.5-10 MG kowace rana. Duk da haka, tun da ba duk abubuwan kari ba iri ɗaya bane, yana da kyau a yi amfani da adadin da aka ba da shawarar akan lakabin don guje wa illa mara kyau.
Har ila yau, fara da ƙananan kashi kuma ƙara kamar yadda ake bukata don nemo abin da ke aiki a gare ku.
Idan kana amfani da wannan don inganta ingancin barci, ɗauki minti 30 kafin barci don iyakar tasiri.
Idan kuna amfani da shi don gyara rhythm na circadian da ƙirƙirar jadawalin barci na yau da kullun, yakamata ku ɗauki sa'o'i 2-3 kafin lokacin kwanta barci.
Ƙara Matakan Melatonin a Halitta
ba tare da kari ba matakin melatoninKuna iya ƙara yawan ku
– Sa’o’i kadan kafin kwanciya barci, kashe duk fitulun gidanku kuma kada ku kalli talabijin ko amfani da kwamfutarku ko wayoyin hannu.
– Hasken wucin gadi da yawa a cikin kwakwalwa hormone barci zai iya rage samar da shi, yana sa ya yi muku wahala barci.
- Kuna iya ƙarfafa sake zagayowar barci ta hanyar nuna kanku ga yalwar hasken halitta, musamman da safe.
– Halitta melatonin Sauran abubuwan da ke da alaƙa da ƙananan matakan hawan jini sune damuwa da aikin motsa jiki.
Wadanne Abinci Ya Kunsa Melatonin?
Matakan Melatonin suna farawa a jikinmu lokacin da duhu ya yi a waje, yana nuna jikinmu cewa lokacin barci ya yi.
Hakanan yana ɗaure ga masu karɓa a cikin jiki kuma yana taimakawa shakatawa. Misali, melatonin yana ɗaure ga masu karɓa a cikin kwakwalwa kuma yana rage ayyukan jijiya. wani hormone a cikin idanu wanda ke taimaka maka ka kasance a faɗake dopamine Taimaka rage matakan.
Akwai dalilai da yawa waɗanda zasu iya haifar da ƙananan matakan melatonin da dare. Damuwa, shan taba, fallasa ga haske mai yawa da dare (ciki har da haske mai shuɗi), rashin samun isasshen hasken yanayi a lokacin rana, aikin canja wuri, da tsufa duk suna shafar samar da melatonin.
Ɗaukar ƙarin melatonin na iya taimakawa kariya daga ƙananan matakan da daidaita agogon ciki.
Duk da haka, melatonin yana da wasu sakamako masu illa. Maimakon shan kari, ya zama dole a dabi'a don haɓaka matakan melatonin a cikin jiki. Don wannan, za mu sami taimako daga abincin da ke tallafawa samar da melatonin.
Abincin da Ya ƙunshi Melatonin
Wasu abinci ta halitta samar da melatonin yana motsa jiki don haka yana da kyau don abincin dare ko abincin dare mai haske:
- Ayaba
- Cherry
- hatsi
– Masara Candy
- Shinkafa
- Ginger
- Sha'ir
- Tumatir
– Radish
tryptophan abinci dauke da abinci dauke da melatonin Ana iya la'akari da su a cikin nau'in serotonin saboda suna haifar da samar da serotonin, wanda ya zama dole don yin hormone barci:
– Kiwo kayayyakin
– Soja
- Hazelnut
- kayayyakin teku
- Turkiyya da kaza
– Dukan hatsi
– Wake da bugun jini
- Shinkafa
- Kwai
– Sesame tsaba
- tsaba sunflower
Wasu micronutrients, ciki har da samar da melatoninyana da mahimmanci a cikin:
