Zviri muChinyorwa
MelatoninIcho chikafu chekudya chinoshandiswa zvakanyanya pasi rose. Inonyanya kushandiswa kubvisa kushaya hope. Iyo inewo mhedzisiro ine simba kune hutano.
Mutsamba iyi "chii chinonzi melatonin", chinoitei", "melatonin hormone inobatsira" uye"kushandisa melatonin ruzivo rwakadzama nezve.
Chii chinonzi Melatonin?
melatonin hormoneihomoni inogadzirwa nepineal gland muuropi. Iro rine basa rekudzora sircadian rhythm yemuviri kutonga kutenderera kwechisikigo kwekurara.
Naizvozvo, melatonin kuwedzera, kushaya hope kushandiswa kugadzirisa matambudziko akadai
Pamusoro pekurara, inoitawo basa mukugadzirisa immune function, blood pressure, uye cortisol mazinga. Maererano nezvimwe zvakawanikwa zvekutsvaga, inoshandawo se antioxidant.
Zvidzidzo zvakaratidza kuti iyi hormone yekuwedzera inogona kuvandudza hutano hwemaziso, kuderedza zviratidzo zvekuora mwoyo kwemwaka, uye kunyange refluxinoratidza kuti zvinokwanisika kubvisa
Chii chinonzi Melatonin?
Ihomoni inodzora rhythm yemuviri. Circadian rhythm ndiyo wachi yemukati yemuviri. Inokuzivisa kana yave nguva yekurara, kumuka uye kudya.
Iyi hormone inobatsirawo kugadzirisa kupisa kwemuviri, BP, uye mazinga ehomoni. Kana kwasviba, mazinga emuviri anotanga kukwira, zvichiratidza muviri kuti yave nguva yekurara.
Inosungirawo kune zvinogamuchira muviri uye inobatsira kuzorora. Rima rinowedzera kugadzirwa kwehomoni iyi, nepo chiedza, pane kudaro, kugadzirwa kwehomoni yekuraraanoidzvinyirira. Iyi ndiyo nzira yemuviri wako yekuziva kana yave nguva yekumuka.
Vanhu vasingakwanisi kubudisa yakakwana yehomoni iyi usiku melatonin kushomeka Vanorarama uye vane dambudziko rekukotsira. Husiku kushaikwa kwehomoni melatoninPane zvakawanda zvinogona kukonzera
Kushungurudzika, kusvuta, kunyanya chiedza chechiedza usiku (kusanganisira chiedza chebhuruu), basa rekuchinja risingagamuchiri chiedza chepanyama chakakwana masikati, uye kukwegura zvose zvinokanganisa kugadzirwa kwehomoni iyi.
melatonin hormone piritsi Kuitora kunogona kusimudza mazinga ehomoni iyi uye kugadzirisa wachi yemukati.
Ndezvipi Zvakanakira Melatonin?
Inotsigira kurara
melatonin hope hormone inonzi. Ndiyo inonyanya kufarirwa yekuwedzera inoshandiswa kurapa matambudziko akadai sekushaya hope. Zvidzidzo zvakawanda melatonin uye kurara inotsigira hukama huripo
Muchidzidzo chevanhu makumi mashanu vane matambudziko ekurara, maawa maviri vasati varara melatonin piritsi yekurara Zvakaonekwa kuti kutora mushonga kunowedzera kukurumidza kurara uye kurara kwese kunaka.
Kuongorora kukuru kwezvidzidzo zve19 muvana nevakuru vane dambudziko rekurara kwakawana kuti kuwedzera kwehomoni iyi kunoderedza nguva inotora kurara, inovandudza nguva yose yekurara, uye kurara kwehutano.
Uyezve, inobatsira nejet lag, chirwere chekurara kwenguva pfupi. Jet lag inoitika kana wachi yemukati yemuviri isingawirirani neiyo nguva itsva.
Vashandi veShift vanogona kuona zviratidzo zvejet lag nekuti vanoshanda pavanofanirwa kunge vakarara. hormone yekurara melatoninInobatsira kuderedza jet lag nekuwiriranisa wachi yemukati yemuviri pamwe nekuchinja kwenguva.
Semuenzaniso, imwe ongororo yezvidzidzo gumi yakawana kuti yaive yakabudirira mukudzikisa mhedzisiro yejet lag pakuongorora mhedzisiro yehomoni iyi muvanhu vanofamba munzvimbo shanu kana kupfuura.
Inoderedza zviratidzo zvekuora mwoyo kwemwaka
Seasonal affective disorder (SAD), inonziwo seasonal depression, inyaya yakajairika inofungidzirwa kuti inokanganisa 10% yehuwandu hwepasi rose.
Mhando iyi yekuora mwoyo inobatanidza nekushanduka kwemwaka uye inoitika panguva imwe chete gore negore, nezviratidzo zvinowanzoonekwa mumatsutso kana muchando.
Imwe tsvakurudzo inoratidza kuti izvi zvinogona kunge zvakakonzerwa nekuchinja kwe circadian rhythm kunokonzerwa nekuchinja kwechiedza chemwaka.
Nekuti inobata basa mukudzora iyo circadian rhythm, melatonin kuora mwoyo Inonyanya kushandiswa mune yakaderera doses kuderedza zviratidzo.
Zvinoenderana neongororo yakaitwa muvanhu makumi matanhatu nemasere, shanduko mu circadian rhythm yakaonekwa kuti inobatsira mukuora mwoyo kwemwaka uye. melatonin capsuleKutora ma supplements ezuva nezuva kwaibatsira mukuderedza zviratidzo.
Inowedzera kukura kwehomoni
hormone yekukura kwevanhu Inongosunungurwa panguva yekurara. Kutora kuwedzera kwehomoni iyi muvarume vechidiki vane hutano kunogona kubatsira kuwedzera kukura kwehomoni.
Zvidzidzo zvinoratidza kuti iyi hormone inogona kuita kuti pituitary gland, iyo nhengo inobudisa kukura kwehomoni, inonyanya kukoshesa kukura kwehomoni-inobudisa hormone.
Mukuwedzera, zvidzidzo zvakaratidza zvose pasi (0.5 mg) uye yakakwirira (5.0 mg) melatonin doseYakaratidzwa kuva inoshanda mukukurudzira kusunungurwa kwekukura kwehomoni.
Inotsigira hutano hwemaziso
melatonin piritsiane antioxidants anogona kubatsira kudzivirira kukuvara kwesero uye kuchengetedza maziso ane hutano.
Tsvakurudzo, avo vanoshandisa melatoninglaucoma uye zvinoenderana nezera macular degeneration (AMD) inotaura kuti ine mhedzisiro inobatsira mukurapa kwezvirwere senge
Muchidzidzo chevanhu zana vane AMD, 100 mg kwemwedzi 6-24 melatonin piritsi supplementation yakabatsira kuchengetedza retina, kunonoka kukuvara kwezera, uye kuchengetedza kujeka kwekuona.
Uyezve, chidzidzo chegonzo chakawana kuti iyi hormone yakaderedza kuoma uye chiitiko che retinopathy, chirwere cheziso chinokanganisa retina uye chinogona kutungamirira pakurasikirwa kwekuona.
Inobatsira kurapa GERD
Chirwere cheGastroesophageal reflux (GERD) chirwere chinokonzerwa nekudzoka kweasidhi yemudumbu mugurokuro, zvichikonzera zviratidzo zvakadai sekurwadziwa kwemoyo, kusvotwa, uye kurutsa.
Zvinonzi iyi hormone inhibits secretion yedumbu acids. Inoderedzawo kugadzirwa kwenitric oxide, komboni inozorodza esophageal sphincter uye inobvumira acid yemudumbu kupinda esophagus.
Naizvozvo, kumwe tsvakurudzo melatonin piritsiAnoti inogona kushandiswa kurapa chirungurira uye GERD. Muchidzidzo chevanhu makumi matatu nevatanhatu, melatonin kuwedzera Yakatorwa yoga kana neyakajairwa GERD mushonga, omeprazole, yanga ichishanda mukubvisa chirungurira nekusagadzikana.
Mune imwe ongororo, omeprazole uye melatonin kuwedzera Mhedzisiro yeakasiyana amino acids, mavhitamini, uye zvirimwa zvinosanganiswa zvakaenzaniswa mu351 vanhu vane GERD neGERD.
Mushure memazuva makumi mana ekurapwa, avo vanoshandisa melatonin100% yevarwere vakashuma kuderedzwa kwezviratidzo zvichienzaniswa ne65.7% chete yeboka rinogamuchira omeprazole.
Inoderedza zviratidzo zvetinnitus
Tinnitus mamiriro ezvinhu umo kune nguva dzose kurira munzeve. Inowanzoipa mumamiriro ezvinhu akanyarara, akadai sekuedza kurara.
Kutora mishonga yehomoni iyi kunogona kubatsira kuderedza zviratidzo zvetinnitus uye kubatsira kurara.
Mune imwe ongororo, 61 vanhu vakuru vane tinnitus vakatora 30 mg panguva yekurara kwemazuva makumi matatu. melatonin kuwedzera akatora. Migumisiro yetinnitus yakaderedzwa uye kunaka kwekurara kwakavandudzwa zvakanyanya.
Melatonin Side Effects uye Dosage
Melatoninihomoni inogadzirwa nepineal glands muuropi, kunyanya usiku. Inogadzirira muviri kurara. Ichi ndicho chikonzero ichinzi "homoni yekurara" kana "dark hormone".
Melatonin zvinowedzera zvakanyanya kushaya hope Vane matambudziko vanoishandisa. Inobatsira kurara, kunatsiridza kunaka kwekurara uye kuwedzera nguva yekurara.
Kurara handiro chete basa remuviri rinobatwa nemelatonin. Hormone iyi inoitawo basa mukudzivirira antioxidants mumuviri uye inobatsira kudzora BP, tembiricha yemuviri uye mazinga ecortisol, pamwe nekuita zvepabonde nekudzivirira muviri.
Kushandiswa kwemelatonin kuri kuwedzera zuva nezuva uye kunounza nezvimwe zvinonetsa. Nokuti "Melatonin kukuvadza nemigumisiro" Ngationei kuti chii.
Side Migumisiro yeMelatonin
Zvidzidzo zvinoratidza kuti iyi hormone yekuwedzera yakachengeteka kune zvese zvenguva pfupi uye kwenguva refu kushandiswa muvakuru uye haina kupindwa muropa.
Asi zvisinei nekunetsekana kuti kushandisa chekuwedzera ichi kunogona kuderedza kugona kwemuviri kuberekana, zvidzidzo zvakawanda zvinoratidza zvimwe.
MelatoninSezvo zvidzidzo zvenguva refu pamusoro pemigumisiro yezvinodhaka zvakaitwa kune vanhu vakuru, hazvikurudzirwi iye zvino kuvana, vakadzi vane pamuviri kana vanoyamwisa.
Mimwe yeanowanzo kutaurwa mhedzisiro yakabatana neiyi hormone yekuwedzera kuda kurutsa, musoro, dzungu uye kurara kwemasikati.
Inogonawo kupindirana nemimwe mishonga, kusanganisira antidepressants, blood thinners, uye mishonga yeropa.
Kana iwe uri kutora chero ipi zvayo yemishonga iyi, taura nachiremba wako usati watora ichi chekuwedzera kuti udzivise migumisiro.
Kudyidzana nemapiritsi ekukotsirisa
Chidzidzo chepiritsi yekurara zolpidem melatonin piritsi akawana kuti kuitora ne zolpidem kwakawedzera kuipa kwezolpidem pandangariro uye kuita kwemhasuru.
Kuderera kwekushisa kwemuviri
Ichi chinowedzera chehomoni chinokonzera kuderera kuduku kwekushisa kwemuviri. Kunyange zvazvo izvi zvisingawanzova dambudziko, zvinogona kuva dambudziko kune vanhu vane dambudziko rekuzvichengeta vamene vachidziya kana vanonyanya kutonhora.
kupera ropa
Iyi hormone supplement inogona kuderedza kugwamba kweropa. Somugumisiro, unofanira kutaura nachiremba wako usati waishandisa newarfarin kana mamwe maronda eropa.
Melatonin Dosage
Iyi hormone yekuwedzera inogona kutorwa mumadhora e0.5-10 mg pazuva. Nekudaro, sezvo zvisiri zvese zvekuwedzera zvakafanana, zviri nani kushandisa dosage inokurudzirwa pane iyo label kuti udzivise mhedzisiro yakaipa.
Zvakare, tanga nedosi yakaderera uye wedzera sezvinodiwa kuti uwane izvo zvinokushandira iwe.
Kana iwe uri kushandisa izvi kuvandudza kunaka kwekurara, zvitore maminetsi makumi matatu usati warara kuti uwane zvakanyanya.
Kana uri kuishandisa kugadzirisa circadian rhythm uye kugadzira nguva yakawanda yekurara, unofanira kuitora maawa 2-3 usati warara.
Kuwedzera Melatonin Mazinga Zvakasikwa
pasina kuwedzera melatonin levelIwe unogona kuwedzera yako
- Maawa mashoma usati warara, dzima magetsi ese mumba mako uye usaone TV kana kushandisa komputa yako kana smartphone.
-Kuwedzera chiedza chekugadzira muuropi hormone yekurara inogona kuderedza kugadzirwa kwayo, zvichiita kuti zvive zvakaoma kwauri kurara.
-Unogona kusimbisa kutenderera kwekurara-kumuka nekuzviratidzira kune yakawanda mwenje wechisikigo, kunyanya mangwanani.
- Natural melatonin Zvimwe zvinhu zvine chekuita nekuderera kweBP kushushikana uye basa rekuchinja.
Ndezvipi Zvokudya Zvine Melatonin?
Melatonin mazinga anotanga kukwira mumuviri wedu kana kunze kwasviba, zvichiratidza muviri wedu kuti yave nguva yekurara.
Inosungirawo kune mareceptors mumuviri uye inobatsira kuzorora. Semuenzaniso, melatonin inosunga kune zvinogamuchira muuropi uye inoderedza kushanda kwetsinga. hormone mumaziso inokubatsira kuti urambe wakamuka dopamine Inobatsira kuderedza mazinga.
Pane zvinhu zvakawanda zvinogona kukonzera kuderera kwe melatonin husiku. Kushungurudzika, kusvuta, kuratidzwa kune chiedza chakawandisa usiku (kusanganisira chiedza chebhuruu), kusawana chiedza chepanyama chakakwana masikati, basa rekuchinja, uye kukwegura zvose zvinokanganisa kugadzirwa kwe melatonin.
Kutora melatonin yekuwedzera kunogona kubatsira kudzivirira kubva pamazinga akaderera uye kugadzirisa wachi yako yemukati.
Zvakadaro, melatonin ine zvimwe zvinokonzeresa. Panzvimbo pekutora chekuwedzera, zvinodikanwa kuti uwedzere mazinga e melatonin mumuviri. Kune izvi, isu tichawana rubatsiro kubva kune chikafu chinotsigira kugadzirwa kwe melatonin.
Zvokudya Zvine Melatonin
Zvimwe zvokudya zvoga kugadzirwa kwe melatonin inomutsa uye saka yakanakira kudya kwemanheru kana snack yehusiku:
- Banana
- Cherry
- Oat
– Chibage chezvihwitsi
- Mupunga
- Tsangamidzi
- Bhari
- Madomasi
– Radhishi
tryptophan zvokudya zvine zvokudya zvine melatonin Ivo vanogona kutariswa muchikamu che serotonin nekuti ivo vanokonzeresa kugadzirwa kwe serotonin, iyo inodiwa kugadzira iyo yekurara hormone:
– Zvigadzirwa zvemukaka
- Soya
- Hazelnut
- Zvigadzirwa zvegungwa
- Turkey uye huku
– Zviyo zvose
– Bhinzi uye mhunga
- Mupunga
- Zai
– Mhodzi dzeSesame
- Mhodzi dzesunflower
Mamwe ma micronutrients, kusanganisira kugadzirwa kwe melatonininokosha mu:
Vitamin B-6 (Pyridoxal-5-Phosphate)
- Zinc
- Magnesium
- Folic acid
Zvinyorwa Zvaunofanirwa Kuverenga
