Umxholo wenqaku
MelatoninSisongezo sokutya esisetyenziswa kakhulu kwihlabathi jikelele. Isetyenziswa kakhulu ekudambiseni ukuphuthelwa. Kwakhona kunemiphumo enamandla kwimpilo.
Kulo mbhalo "yintoni i-melatonin", yenza ntoni", "inzuzo yehomoni ye-melatonin" kwayeukusetyenziswa kwe-melatonin ulwazi oluneenkcukacha malunga.
Yintoni iMelatonin?
melatonin hormoneyihomoni eveliswa yipineal gland engqondweni. Inoxanduva lokulawula isigqi somzimba we-circadian ukulawula umjikelo wokulala wendalo.
Kuba, isongezelelo se-melatonin, ukuphuthelwa esetyenziselwa ukujongana neengxaki ezinje
Ukongeza kokulala, ikwadlala indima ekulawuleni ukusebenza komzimba, uxinzelelo lwegazi, kunye namanqanaba e-cortisol. Ngokutsho kwezinye iziphumo zophando, iphinda isebenze njenge-antioxidant.
Uphononongo lubonise ukuba le ncediso ye-hormone inokuphucula impilo yamehlo, ukunciphisa iimpawu zokudakumba kwexesha, kunye nokuba Refluxibonisa ukuba kunokwenzeka ukuba ulahlekelwe
Yintoni eyenza iMelatonin?
Yihomoni elawula isigqi somzimba we-circadian. Isingqisho se-circadian yiwotshi yangaphakathi yomzimba. Ikwazisa xa ilixesha lokulala, vuka utye.
Le hormone ikwanceda ukulawula ubushushu bomzimba, uxinzelelo lwegazi, kunye namanqanaba ehomoni. Xa kumnyama, amanqanaba emzimbeni aqala ukunyuka, ebonisa umzimba ukuba lixesha lokulala.
Ikwabophelela kwii-receptors zomzimba kwaye inceda ukuphumla. Ubumnyama bukhulisa imveliso yale hormone, ngelixa ukukhanya, ngokuchaseneyo, ukuveliswa kwehomoni yokulalaiyayicinezela. Le yindlela yomzimba wakho yokwazi xa ilixesha lokuvuka.
Abantu abangakwazi ukuvelisa ngokwaneleyo le hormone ebusuku ukunqongophala kwe-melatonin Baphila kwaye banenkathazo yokulala. Ebusuku Ukunqongophala kwehomoni ye-melatoninZininzi izinto ezinokubangela
Ukuxinezeleka, ukutshaya, ukukhanya okugqithiseleyo ebusuku (kubandakanywa nokukhanya okwesibhakabhaka), umsebenzi wokutshintsha ongafumani ukukhanya okwaneleyo emini, kunye nokuguga konke kuchaphazela ukuveliswa kwale hormone.
ipilisi yehomoni ye-melatonin Ukuyithatha kunokunyusa amanqanaba ale hormone kwaye kuqheleke iwashi yangaphakathi.
Ziziphi iiNzuzo zeMelatonin?
Ixhasa ukulala
melatonin ihomoni yokulala ibizwa. Sesona songezo sidumileyo esisetyenziselwa ukunyanga iingxaki ezifana nokungalali. Izifundo ezininzi melatonin kunye nokulala ixhasa ubudlelwane phakathi
Kuphononongo lwabantu abangama-50 abaneengxaki zokulala, iiyure ezimbini ngaphambi kokulala melatonin ipilisi yokulala Kufunyaniswe ukuba ukuthatha ichiza kwandisa isantya sokulala kunye nomgangatho wokulala ngokubanzi.
Uhlalutyo olukhulu lwezifundo ze-19 kubantwana kunye nabantu abadala abaneengxaki zokulala bafumanisa ukuba ukongezwa kwale hormone kunciphisa ixesha elithathayo ukulala, kuphucula ixesha lokulala, kunye nomgangatho wokulala.
Ukongeza, inceda nge-jet lag, ukuphazamiseka kokulala okwethutyana. I-Jet lag yenzeka xa iwotshi yangaphakathi yomzimba ingadityaniswanga nendawo entsha yexesha.
Abasebenzi beShift banokufumana iimpawu ze-jet lag kuba basebenza xa befanele ukuba balele. ihomoni yokulala imelatoninInceda ukunciphisa i-jet lag ngokulungelelanisa iwotshi yangaphakathi yomzimba kunye nokutshintsha kwexesha.
Ngokomzekelo, uhlalutyo oluthile lwezifundo ezili-10 lufumene ukuba lusebenza kakuhle ekunciphiseni imiphumo ye-jet lag xa kuphanda iziphumo zale hormone kubantu abahamba kwiindawo ezintlanu okanye ngaphezulu.
Yehlisa iimpawu zokudakumba kwamaxesha onyaka
Ingxaki yexesha lonyaka (SAD), ekwabizwa ngokuba kukudandatheka kwamaxesha onyaka, yimeko eqhelekileyo ekuqikelelwa ukuba ichaphazela i-10% yabemi behlabathi.
Olu hlobo lokudakumba lunxulunyaniswa notshintsho kumaxesha onyaka kwaye lwenzeka ngexesha elinye ngonyaka, iimpawu zidla ngokuvela ekwindla okanye ebusika.
Olunye uphando lucebisa ukuba oku kusenokuba ngenxa yotshintsho lwesigqi se-circadian olubangelwa utshintsho lokukhanya lonyaka.
Kuba idlala indima ekulawuleni isigqi se-circadian, ukudandatheka kwe-melatonin Isetyenziswa kakhulu kwiidosi eziphantsi ukunciphisa iimpawu.
Ngokophononongo lwabantu abangama-68, utshintsho kwisigqi se-circadian lwaqatshelwa ukuba lube negalelo kuxinzelelo lonyaka kunye melatonin capsuleUkuthatha izongezo zemihla ngemihla kwakusebenzayo ekunciphiseni iimpawu.
Yandisa amanqanaba ehomoni yokukhula
ihomoni yokukhula komntu Ikhutshwa ngokwemvelo ngexesha lokulala. Ukuthatha isongezelelo sale hormone kubafana abasempilweni kunokunceda ukwandisa amanqanaba ehomoni yokukhula.
Uphononongo lubonisa ukuba le hormone inokwenza i-pituitary gland, ilungu elikhupha ihomoni yokukhula, ivakale ngakumbi kwi-hormone yokukhula ekhupha ihomoni.
Ukongeza, izifundo zibonise zombini ezisezantsi (0.5 mg) nangaphezulu (5.0 mg) umthamo we-melatoninKuye kwaboniswa ukuba iyasebenza ekukhuthazeni ukukhululwa kwehomoni yokukhula.
Ixhasa impilo yamehlo
ipilisi ye-melatoninziphezulu kwi-antioxidants ezinokunceda ukuthintela umonakalo weseli kwaye ugcine amehlo esempilweni.
Uphando, abo basebenzisa i-melatoniniglaucoma kunye nobudala obunxulumene nobudala ukuwohloka kwe-macular (AMD) ithi ineempembelelo eziluncedo kunyango lwezifo ezifana
Kuphononongo lwabantu abayi-100 abane-AMD, i-6 mg yeenyanga ezi-24-3 ithebhulethi ye-melatonin ukuxhaswa kwanceda ukukhusela i-retina, ukulibazisa umonakalo onxulumene neminyaka, kunye nokugcina ukucaca okubonakalayo.
Ukongezelela, uphando lwamagundane lufumene ukuba le hormone yanciphisa ubunzima kunye nesiganeko se-retinopathy, isifo seso esichaphazela i-retina kwaye sinokukhokelela ekulahlekelweni kombono.
Inceda ukunyanga iGERD
Isifo se-reflux ye-gastroesophageal (GERD) yimeko ebangelwa ku-reflux ye-asidi yesisu kwi-esophagus, ekhokelela kwiimpawu ezinjenge-heartburn, isicaphucaphu kunye nokugabha.
Kuxelwa ukuba le hormone inqanda ukukhutshwa kwesisu esiswini. Kwakhona kunciphisa ukuveliswa kwe-nitric oxide, i-compound ekhulula i-esophageal sphincter kwaye ivumela i-asidi yesisu ukuba ingene kwi-esophagus.
Ngoko ke, uphando oluthile ipilisi ye-melatoninUthi ingasetyenziselwa ukunyanga isitshisa kunye neGERD. Kuphononongo lwabantu abangama-36, ukongeza melatonin Ithathwe yodwa okanye kunye neyeza eliqhelekileyo le-GERD, i-omeprazole, isebenze ekudambiseni isitshisa kunye nokungonwabi.
Kwesinye isifundo, i-omeprazole kunye ukongeza melatonin Imiphumo yee-amino acids ezahlukeneyo, iivithamini, kunye nezityalo ezixutywayo zifaniswa kubantu be-351 abane-GERD kunye ne-GERD.
Emva kweentsuku ezingama-40 zonyango, abo basebenzisa i-melatoninI-100% yezigulane zichaze ukunciphisa iimpawu xa kuthelekiswa ne-65.7% kuphela yeqela elifumana i-omeprazole.
Ukunciphisa iimpawu ze-tinnitus
I-tinnitus yimeko apho kukho ukukhala rhoqo ezindlebeni. Idla ngokuba mandundu kwiimeko ezolileyo, njengaxa uzama ukulala.
Ukuthatha izongezo zale hormone kunokunceda ukunciphisa iimpawu ze-tinnitus kunye nokunceda ukulala.
Kwisifundo esinye, abantu abadala abangama-61 abane-tinnitus bathatha i-30 mg ngexesha lokulala ngeentsuku ze-3. ukongeza melatonin uthathe. Iziphumo ze-tinnitus zancitshiswa kwaye umgangatho wokulala uphuculwe kakhulu.
I-Melatonin ye-Side Effects kunye ne-Dosage
Melatoninyihomoni eveliswa ngamadlala epineal engqondweni, ngakumbi ebusuku. Ulungiselela umzimba ukulala. Kungenxa yoko le nto kuthiwa "ihomoni yokulala" okanye "ihomoni emnyama".
Izongezo zeMelatonin zininzi ukuphuthelwa Abo baneengxaki bayayisebenzisa. Inceda ukulala, ukuphucula umgangatho wokulala kunye nokwandisa ixesha lokulala.
Ukulala ayikuphela komsebenzi womzimba ochatshazelwa yi-melatonin. Le hormone ikwadlala indima ekukhuselweni kwe-antioxidant yomzimba kwaye inceda ukulawula uxinzelelo lwegazi, ubushushu bomzimba kunye namanqanaba e-cortisol, kunye nokusebenza ngokwesondo kunye nokusebenza komzimba.
Ukusetyenziswa kwe-melatonin kuyanda imihla ngemihla kwaye kuzisa iinkxalabo ezithile. Ngokuba "I-Melatonin inobungozi kunye nemiphumo emibi" Makhe sibone ukuba yintoni.
Iziphumo ezisecaleni zeMelatonin
Uphononongo lubonisa ukuba le ncediso ye-hormone ikhuselekile ekusebenziseni ixesha elifutshane kunye nexesha elide kubantu abadala kwaye ayinakho umlutha.
Kodwa nangona kukho inkxalabo yokuba ukusebenzisa esi songezelelo kunokunciphisa amandla omzimba okuzala ngokwemvelo, izifundo ezininzi zicebisa ngenye indlela.
MelatoninEkubeni izifundo zexesha elide malunga nemiphumo yeziyobisi zenziwe kubantu abadala, okwangoku akukhuthazwa kubantwana, abafazi abakhulelweyo okanye abancancisayo.
Ezinye zeziphumo ebezingalindelekanga ezixelwe ngokuqhelekileyo ezinxulumene nale ncediso yehomoni isicaphucaphu, intloko ebuhlungu, isiyezi kunye nokulala emini.
Isenokuthi idibane namayeza athile, kuquka i-antidepressants, i-blood thinners, kunye namayeza oxinzelelo lwegazi.
Ukuba uthatha nawaphi na ala mayeza, thetha nodokotela wakho ngaphambi kokuba uthathe esi songezelelo ukuze ugweme imiphumo emibi.
Ukusebenzisana neepilisi zokulala
Uphononongo lweepilisi zokulala zolpidem ipilisi ye-melatonin wafumanisa ukuba ukuyithatha nge-zolpidem kwandisa imiphumo emibi ye-zolpidem kwimemori kunye nokusebenza kwemisipha.
Ukunciphisa ubushushu bomzimba
Esi songezelelo sehomoni sibangela ukuhla kancinci kobushushu bomzimba. Nangona oku kudla ngokuba yingxaki, kusenokuba yingxaki kubantu abanengxaki yokuzigcina befudumele okanye ababanda kakhulu.
ukuncipha kwegazi
Esi songezelelo sehomoni sinokunciphisa ukujika kwegazi. Ngenxa yoko, kufuneka uthethe nodokotela wakho ngaphambi kokuba uyisebenzise kunye ne-warfarin okanye ezinye izinto ezincinci zegazi.
Umthamo weMelatonin
Esi songezo sehomoni sinokuthathwa kwiidosi ze-0.5-10 mg ngosuku. Nangona kunjalo, ekubeni ingezizo zonke izongezo ezifanayo, kungcono ukusebenzisa idosi ecetyiswayo kwileyibhile ukuphepha iziphumo ezibi.
Kwakhona, qala ngedosi esezantsi kwaye unyuke njengoko kufuneka ukuze ufumane oko kukusebenzelayo.
Ukuba usebenzisa oku ukuphucula umgangatho wokulala, yithathe imizuzu engama-30 ngaphambi kokulala ukuze ufumane umphumo omkhulu.
Ukuba uyisebenzisela ukulungisa isigqi se-circadian kwaye wenze ishedyuli yokulala rhoqo, kufuneka uyithathe iiyure ezingama-2-3 ngaphambi kokulala.
Ukunyusa amanqanaba eMelatonin ngokwemvelo
ngaphandle kokuxhaswa umgangatho we-melatoninUngandisa eyakho
Iiyure ezimbalwa ngaphambi kokuba ulale, cima zonke izibane ekhayeni lakho kwaye ungabukeli umabonwakude okanye usebenzise ikhompyuter yakho okanye i-smartphone.
-Ukukhanya okwenziwa kakhulu engqondweni ihomoni yokulala inokunciphisa imveliso yayo, yenza kube nzima ukuba ulale.
-Unokomeleza umjikelo wokulala ngokuzityhila kuninzi lokukhanya kwendalo, ngakumbi kusasa.
– melatonin yendalo Ezinye izinto ezinxulumene noxinzelelo lwegazi oluphantsi luxinzelelo kunye nomsebenzi wokutshintsha.
Kukuphi ukutya okuqulethe iMelatonin?
Amanqanaba eMelatonin aqala ukunyuka emzimbeni wethu xa kumnyama ngaphandle, ebonisa umzimba wethu ukuba lixesha lokulala.
Ikwabophelela kwi-receptors emzimbeni kwaye inceda ukuphumla. Ngokomzekelo, i-melatonin ibophelela kwi-receptors kwingqondo kwaye inciphisa umsebenzi we-nerve. ihomoni emehlweni ekunceda ukuba uhlale uphaphile i-dopamine Inceda ukunciphisa amanqanaba.
Zininzi izinto ezinokubangela amanqanaba aphantsi emelatonin ebusuku. Ukuxinezeleka, ukutshaya, ukuvezwa kokukhanya okukhulu ebusuku (kubandakanywa nokukhanya okuluhlaza okwesibhakabhaka), ukungafumani ukukhanya okwaneleyo kwemvelo emini, umsebenzi wokutshintsha, kunye nokuguga konke kuchaphazela ukuveliswa kwe-melatonin.
Ukuthatha isongezelelo se-melatonin kunokunceda ukukhusela kumanqanaba aphantsi kunye nokwenza iwotshi yakho yangaphakathi ibe yesiqhelo.
Sekunjalo, i-melatonin ineempembelelo ezithile. Esikhundleni sokuthatha isongezelelo, kuyimfuneko ukunyusa ngokwendalo amanqanaba e-melatonin emzimbeni. Kule nto, siya kufumana uncedo kukutya okuxhasa ukuveliswa kwe-melatonin.
Ukutya okuqulethe iMelatonin
Okunye ukutya ngokwemvelo ukuveliswa kwe-melatonin iyavuselela kwaye ke ilungile kwisidlo sangokuhlwa okanye i-snack yasebusuku:
- Ibhanana
- Itsheri
- Oat
– Umbona welekese
- Irayisi
- Ijinja
- Irhasi
- Iitumato
– Radish
tryptophan ukutya okuqulathe ukutya okuqukethe melatonin Zinokuqwalaselwa kudidi lwe-serotonin kuba zibangela ukuveliswa kwe-serotonin, eyimfuneko ukwenza ihomoni yokulala:
- Iimveliso zederi
-Isoya
-Hazelnut
- Iimveliso zolwandle
– Turkey kunye nenkukhu
- Amazimba
– Iimbotyi kunye pulses
- Irayisi
- Iqanda
– Imbewu yeSesame
- Imbewu kajongilanga
Ezinye micronutrients, kuquka ukuveliswa kwe-melatoninibalulekile kwi:
IVithamin B-6 (Pyridoxal-5-Phosphate)
-Zinc
-Magnesium
- Ifolic acid
Amanqaku ekufanele uwafunde
