Iyini i-hormone melatonin, yenzani, kuyini? Izinzuzo kanye Nesilinganiso

I-MelatoninKuyisithasiselo sokudla esisetshenziswa kabanzi emhlabeni jikelele. Isetshenziswa kakhulu ukukhulula ukuqwasha. Ibuye ibe nemiphumela enamandla empilweni.

Kulo mbhalo "yini i-melatonin", yenzani", "izinzuzo zehomoni ye-melatonin" futhi "ukusetshenziswa kwe-melatonin ulwazi oluningiliziwe mayelana.

Iyini i-Melatonin?

melatonin hormoneiyi-hormone ekhiqizwa yi-pineal gland ebuchosheni. Inesibopho sokulawula isigqi sokujikeleza komzimba ukuze ilawule umjikelezo wokulala wemvelo.

Ngoba, i-melatonin eyengeziwe, ukuqwasha esetshenziswa ukubhekana nezinkinga ezifana 

Ngaphezu kokulala, iphinde ibambe iqhaza ekulawuleni ukusebenza kokuzivikela komzimba, umfutho wegazi, namazinga e-cortisol. Ngokusho kokunye okutholakele ocwaningweni, futhi isebenza njenge-antioxidant.

Ucwaningo luye lwabonisa ukuthi lesi sengezo se-hormone singathuthukisa impilo yamehlo, sinciphise izimpawu zokucindezeleka kwesizini, ngisho Refluxikhombisa ukuthi kungenzeka ukususwa

I-Melatonin Yenzani?

Kuyi-hormone elawula isigqi sokujikeleza komzimba. Isigqi se-circadian iwashi langaphakathi lomzimba. Ikwazisa uma sekuyisikhathi sokulala, vuka futhi udle.

Le hormone isiza futhi ukulawula izinga lokushisa lomzimba, umfutho wegazi, namazinga amahomoni. Uma kumnyama, amazinga emzimbeni aqala ukwenyuka, okubonisa umzimba ukuthi sekuyisikhathi sokulala.

Kuphinde kubophezele kuma-receptors omzimba futhi kusize ukuphumula. Ubumnyama bukhulisa ukukhiqizwa kwale hormone, kuyilapho ukukhanya, ngokuphambene nalokho, ukukhiqizwa kwe-hormone yokulalaiyayicindezela. Lena indlela yomzimba wakho yokwazi uma sekuyisikhathi sokuvuka.

Abantu abangakwazi ukukhiqiza ngokwanele le hormone ebusuku ukuntuleka kwe-melatonin Baphila futhi banenkinga yokulala. Ebusuku ukuntuleka kwe-hormone melatoninZiningi izici ezingabangela

Ukucindezeleka, ukubhema, ukukhanya ngokweqile ebusuku (okuhlanganisa nokukhanya okuluhlaza okwesibhakabhaka), umsebenzi weshifu ongakutholi ukukhanya kwemvelo okwanele phakathi nosuku, nokuguga konke kuthinta ukukhiqizwa kwale hormone.

iphilisi le-hormone melatonin Ukuyithatha kungakhuphula amazinga ale hormone futhi kujwayeleke iwashi langaphakathi.

Yiziphi Izinzuzo Ze-Melatonin?

Isekela ukulala

i-hormone yokulala ye-melatonin ubizwa. Kuyisithasiselo esithandwa kakhulu esisetshenziselwa ukwelapha izinkinga ezinjengokuqwasha. Izifundo eziningi melatonin nokulala isekela ubudlelwano phakathi

Ocwaningweni lwabantu abangu-50 abanezinkinga zokulala, amahora amabili ngaphambi kokulala iphilisi lokulala le-melatonin Kutholakale ukuthi ukuphuza umuthi kukhulisa isivinini sokulala kanye nekhwalithi yokulala isiyonke.

Ukuhlaziywa okukhulu kwezifundo eziyi-19 ezinganeni nakubantu abadala abanokuphazamiseka kokulala kwathola ukuthi ukwengezwa kwaleli hormone kunciphisa isikhathi esisithathayo sokulala, kuthuthukisa isikhathi sokulala sisonke, kanye nekhwalithi yokulala.

Ukwengeza, kuyasiza nge-jet lag, ukuphazamiseka kokulala kwesikhashana. I-Jet lag kwenzeka lapho iwashi langaphakathi lomzimba lingavumelaniswa nendawo yesikhathi entsha.

Izisebenzi ze-shift zingase zibe nezimpawu ze-jet lag ngoba zisebenza lapho kufanele zilale ngokujwayelekile. i-hormone yokulala i-melatoninKuyasiza ukwehlisa i-jet lag ngokuvumelanisa iwashi langaphakathi lomzimba nokushintsha kwesikhathi.

Isibonelo, ukuhlaziya okukodwa kwezifundo eziyi-10 kwathola ukuthi kwakuphumelela ekwehliseni imiphumela ye-jet lag lapho kuphenya imiphumela yale hormone kubantu abahamba ezindaweni zesikhathi ezinhlanu noma ngaphezulu.

Yehlisa izimpawu zokudangala kwesizini

I-seasonal affective disorder (SAD), ebizwa nangokuthi ukudangala kwesizini, yisimo esijwayelekile esithinta u-10% wabantu bomhlaba.

Lolu hlobo lokucindezeleka luhlotshaniswa noshintsho ezinkathini zonyaka futhi lwenzeka ngesikhathi esifanayo unyaka ngamunye, izimpawu zivame ukuvela ekwindla noma ebusika.

Olunye ucwaningo luphakamisa ukuthi lokhu kungase kube ngenxa yezinguquko zesigqi sokujikeleza okubangelwa ukushintsha kokukhanya kwesizini.

Ngoba idlala indima ekulawuleni isigqi se-circadian, ukucindezeleka kwe-melatonin Isetshenziswa kakhulu ngemithamo ephansi ukunciphisa izimpawu.

Ngokocwaningo olwenziwe kubantu abangama-68, izinguquko zesigqi se-circadian zaphawulwa njengengxenye yokudangala kwesizini kanye i-melatonin capsuleUkuthatha izithasiselo zansuku zonke kwakuphumelela ekwehliseni izimpawu.

Yandisa amazinga e-hormone okukhula

i-hormone yokukhula komuntu Ikhishwa ngokwemvelo ngesikhathi sokulala. Ukuthatha i-supplement yale hormone ezinsizweni ezinempilo kungasiza ukwandisa amazinga e-hormone okukhula.

Ucwaningo lubonisa ukuthi le hormone ingenza indlala ye-pituitary, isitho esikhiqiza i-hormone yokukhula, izwele kakhulu ku-hormone yokukhula ekhulula i-hormone.

Ngaphezu kwalokho, izifundo zibonise kokubili okuphansi (0.5 mg) nangaphezulu (5.0 mg) umthamo we-melatoninKuye kwaboniswa ukuthi iyasebenza ekukhuthazeni ukukhululwa kwe-hormone yokukhula.

Isekela impilo yamehlo

iphilisi le-melatoninziphezulu kuma-antioxidants angasiza ekuvimbeleni ukulimala kwamangqamuzana futhi agcine amehlo enempilo.

Ucwaningo, abasebenzisa i-melatonini-glaucoma kanye neminyaka ehlobene ukuwohloka kwe-macular (AMD) ithi inemiphumela enenzuzo ekwelapheni izifo ezifana

Ocwaningweni lwabantu abayi-100 abane-AMD, 6 mg izinyanga eziyi-24-3 ithebhulethi ye-melatonin Ukwengezwa kwasiza ukuvikela i-retina, ukubambezeleka kokulimala okuhlobene nobudala, nokugcina ukucaca okubonakalayo.

Ukwengeza, ucwaningo lwamagundane lwathola ukuthi le hormone yanciphisa ubunzima kanye nesigameko se-retinopathy, isifo samehlo esithinta i-retina futhi singaholela ekulahlekelweni kombono.

Isiza ukwelapha i-GERD

Isifo se-reflux ye-gastroesophageal (GERD) yisimo esibangelwa ukuphindaphinda kwe-asidi yesisu emgodleni, okuholela ezimpawu ezifana nesilungulela, isicanucanu, nokuhlanza.

Kuthiwa le hormone ivimbela ukukhiqizwa kwama-asidi esiswini. Iphinde inciphise ukukhiqizwa kwe-nitric oxide, inhlanganisela ekhulula i-esophageal sphincter futhi ivumele i-asidi yesisu ukuthi ingene emgomeni.

Ngakho-ke, ucwaningo oluthile iphilisi le-melatoninUthi ingasetshenziswa ukwelapha isilungulela kanye neGERD. Ocwaningweni lwabantu abangama-36, i-melatonin eyengeziwe Ithathwe iyodwa noma nomuthi ojwayelekile we-GERD, i-omeprazole, isebenze ngempumelelo ekudambiseni isilungulela nokungakhululeki.

Kolunye ucwaningo, i-omeprazole kanye i-melatonin eyengeziwe Imiphumela yama-amino acid ahlukahlukene, amavithamini, nezinhlanganisela zezitshalo yaqhathaniswa kubantu abangu-351 abane-GERD ne-GERD.

Ngemuva kwezinsuku ezingama-40 zokwelashwa, abasebenzisa i-melatoninI-100% yeziguli ibike ukwehla kwezimpawu uma kuqhathaniswa ne-65.7% kuphela yeqembu elithola i-omeprazole.

Yehlisa izimpawu ze-tinnitus

I-tinnitus yisimo lapho kukhona ukukhala njalo ezindlebeni. Kuvame ukuba kubi kakhulu ezimeni ezithule, njengalapho uzama ukulala.

Ukuthatha izithasiselo zale hormone kungasiza ekunciphiseni izimpawu ze-tinnitus futhi kusize ukulala. 

Kolunye ucwaningo, abantu abadala abangama-61 abane-tinnitus bathatha u-30 mg ngaphambi kokulala izinsuku ezingama-3. i-melatonin eyengeziwe uthathe. Imiphumela ye-tinnitus yehlisiwe futhi izinga lokulala laba ngcono kakhulu.

 I-Melatonin Side Effects kanye Nesilinganiso

I-Melatoniniyi-hormone ekhiqizwa izindlala zikaphayini ebuchosheni, ikakhulukazi ebusuku. Ilungiselela umzimba ukulala. Yingakho ibizwa ngokuthi "i-hormone yokulala" noma "i-hormone emnyama".

Izithako ze-Melatonin zivame kakhulu ukuqwasha Abanenkinga bayayisebenzisa. Kuyasiza ukulala, ukuthuthukisa ikhwalithi yokulala nokwandisa isikhathi sokulala.

Ukulala akuwona wodwa umsebenzi womzimba othintwa i-melatonin. Le hormone iphinde ibe neqhaza ekuvikelweni kwe-antioxidant yomzimba futhi isiza ukulawula umfutho wegazi, izinga lokushisa lomzimba kanye namazinga e-cortisol, kanye nokusebenza kocansi nokuzivikela komzimba.

Ukusetshenziswa kwe-melatonin kuyanda usuku nosuku futhi kuletha ukukhathazeka okuthile. Ngoba "I-Melatonin ilimaza kanye nemiphumela emibi" Ake sibone ukuthi yini.

Imiphumela emibi ye-Melatonin

Ucwaningo lubonisa ukuthi lesi sengezo se-hormone siphephile kokubili ukusetshenziswa kwesikhathi esifushane nesikhathi eside kubantu abadala futhi asilutha. 

Kodwa naphezu kokukhathazeka ngokuthi ukusebenzisa lesi sithasiselo kungase kunciphise ikhono lomzimba lokuzala ngokwemvelo, izifundo ezimbalwa ziphakamisa okuhlukile.

I-MelatoninNjengoba izifundo zesikhathi eside ngemiphumela yomuthi zenziwe kubantu abadala, okwamanje akunconyelwe izingane, abesifazane abakhulelwe noma abancelisayo. 

Eminye yemiphumela emibi evame ukubikwa ehambisana nalesi sengezo se-hormone isicanucanu, ikhanda, isiyezi nokulala emini.

Ingase futhi ihlanganyele nemithi ethile, kuhlanganise nama-antidepressants, imithi enciphisa igazi, nemithi yomfutho wegazi. 

Uma uthatha noma yimiphi yale mithi, khuluma nodokotela wakho ngaphambi kokuthatha lesi sengezo ukuze ugweme imiphumela emibi.

Ukusebenzelana namaphilisi okulala

Ucwaningo lwephilisi lokulala i-zolpidem iphilisi le-melatonin ithole ukuthi ukuyithatha nge-zolpidem kwandisa imiphumela emibi ye-zolpidem enkumbulo nokusebenza kwemisipha.

Ukuncipha kwezinga lokushisa lomzimba

Lesi sengezo se-hormone sibangela ukwehla kancane kwezinga lokushisa lomzimba. Nakuba lokhu ngokuvamile kungeyona inkinga, kungase kube inkinga kubantu abanenkinga yokuzigcina befudumele noma ababanda kakhulu.

ukuncipha kwegazi

Lesi sengezo se-hormone singanciphisa ukujiya kwegazi. Ngenxa yalokho, kufanele ukhulume nodokotela wakho ngaphambi kokuyisebenzisa nge-warfarin noma ezinye izidakamizwa zegazi.

Isilinganiso seMelatonin

Lesi sengezo se-hormone singathathwa ngemithamo ye-0.5-10 mg ngosuku. Kodwa-ke, njengoba kungezona zonke izithasiselo ezifanayo, kungcono kakhulu ukusebenzisa umthamo onconywa kulebula ukugwema imiphumela emibi. 

Futhi, qala ngethamo eliphansi futhi wandise njengoba kudingeka ukuze uthole okukusebenzelayo.

Uma usebenzisa lokhu ukuze uthuthukise ikhwalithi yokulala, kuthathe imizuzu engu-30 ngaphambi kokulala ukuze uthole umphumela omkhulu. 

Uma uyisebenzisela ukulungisa isigqi se-circadian futhi udale ishejuli yokulala evamile, kufanele uyithathe amahora angu-2-3 ngaphambi kokulala.

Ukwandisa Amazinga e-Melatonin Ngokwemvelo

ngaphandle kokwengeza izinga le-melatoninUngakwazi ukwandisa eyakho

– Emahoreni ambalwa ngaphambi kokuba ulale, cisha zonke izibani endlini yakho futhi ungabuki i-TV noma usebenzise ikhompyutha noma i-smartphone yakho. 

– Ukukhanya okwenziwa kakhulu ebuchosheni i-hormone yokulala inganciphisa ukukhiqizwa kwayo, kwenze kube nzima ukuthi ulale.

- Ungaqinisa umjikelezo wokulala ngokuzibeka ekukhanyeni okuningi kwemvelo, ikakhulukazi ekuseni. 

– melatonin yemvelo Ezinye izici ezihambisana namazinga aphansi omfutho wegazi ukucindezeleka nomsebenzi wamashifu.

Yikuphi Ukudla Okuqukethe I-Melatonin?

Amazinga e-melatonin aqala ukukhuphuka emzimbeni wethu lapho kumnyama ngaphandle, okubonisa umzimba wethu ukuthi sekuyisikhathi sokulala.

Iphinde ibophezele kuma-receptors emzimbeni futhi isiza ukuphumula. Isibonelo, i-melatonin ibophezela kuma-receptors ebuchosheni futhi inciphise ukusebenza kwezinzwa. i-hormone emehlweni ekusiza ukuthi uhlale uphapheme i-dopamine Isiza ukunciphisa amazinga.

Kunezici eziningi ezingabangela amazinga aphansi e-melatonin ebusuku. Ingcindezi, ukubhema, ukuchayeka ekukhanyeni kakhulu ebusuku (okuhlanganisa nokukhanya okuluhlaza okwesibhakabhaka), ukungakutholi ukukhanya kwemvelo okwanele emini, umsebenzi weshifu, nokuguga konke kuthinta ukukhiqizwa kwe-melatonin.

Ukuthatha isithasiselo se-melatonin kungasiza ukuvikela emazingeni aphansi futhi wenze iwashi lakho langaphakathi libe jwayelekile.

Noma kunjalo, i-melatonin inemiphumela ethile engemihle. Esikhundleni sokuthatha isengezo, kuyadingeka ukwandisa ngokwemvelo amazinga e-melatonin emzimbeni. Ngalokhu, sizothola usizo ekudleni okusekela ukukhiqizwa kwe-melatonin.

Ukudla Okuqukethe Melatonin

Okunye ukudla ngokwemvelo ukukhiqizwa kwe-melatonin ivuselela futhi ngakho-ke ilungele isidlo sakusihlwa noma i-snack yasebusuku:

- Ibhanana

- Okusamathunduluka

- Oat

– Candy corn

- Ilayisi

- Ujinja

- Ibhali

- Utamatisi

– Isithombo 

i-tryptophan ukudla okuqukethe ukudla okuqukethe melatonin Angabhekwa esigabeni se-serotonin ngoba aqala ukukhiqizwa kwe-serotonin, edingekayo ukwenza i-hormone yokulala:

– Imikhiqizo yobisi

– Soya

- I-Hazelnut

- Imikhiqizo yasolwandle

- I-Turkey nenkukhu

- Izinhlamvu eziphelele

- Ubhontshisi nama-pulses

- Ilayisi

- Iqanda

– Imbewu yeSesame

- Imbewu kabhekilanga

Amanye ama-micronutrients, kufaka phakathi ukukhiqizwa kwe-melatoninibalulekile ku:

I-Vitamin B-6 (Pyridoxal-5-Phosphate)

- Zinc

- Magnesium

- Folic acid