Ihlala Isikhathi Eside Kangakanani I-Melatonin Emzimbeni Wakho, Amasu Wokusebenza, Nesilinganiso

-Delile

• Isebenza kanjani i-melatonin?
• Kuthatha isikhathi esingakanani ukusebenza?
• Ukukhishwa okunwetshiwe kwe-melatonin kuqhathaniswa ne-melatonin ejwayelekile
• Isilinganiso esifanele
• Uyithatha nini i-melatonin
• Ihlala isikhathi esingakanani emzimbeni we-melatonin?
• Imiphumela emibi ye-melatonin nokuqapha
• Ukudla okudlela endlini

I-Melatonin iyi-hormone elawula isigqi sakho se-circadian. Umzimba wakho uwenza lapho uvezwa ubumnyama. Njengoba amazinga akho e-melatonin anda, uqala ukuzizwa uzolile futhi ulele.

E-United States, i-melatonin iyatholakala njenge-over-the-counter (OTC) usizo lokulala. Ungayithola esitolo sezidakamizwa noma esitolo. Isengezo sizohlala emzimbeni wakho amahora angama-5.

Abanye abantu badinga i-melatonin eyengeziwe ukulawula isigqi sabo se-circadian. Isetshenziselwa ukusiza ukuphazamiseka kwesigqi se-circadian ku:

• abahambi abane-jet lag
• abasebenzi be-shift
• abantu abayizimpumputhe
• abantu abanokuwohloka komqondo
• abantu abathatha imithi ethile
• izingane ezinenkinga ye-neurodevelopmental, njenge-autism spectrum disorder

Kodwa i-melatonin akuyona eyokulala kangcono kuphela. Ibuye isetshenziselwe i-migraine, ukunakekelwa kokushoda kokungasebenzi kahle (ADHD), kanye nesifo samathumbu esibuhlungu (IBS).

Ake sihlole ukuthi i-melatonin isebenza kanjani, nokuthi ihlala isikhathi esingakanani nesikhathi esihle sokuyithatha.

Isebenza kanjani i-melatonin?

I-Melatonin ikhiqizwa yi-pineal gland, etholakala maphakathi nobuchopho bakho.

I-pineal gland ilawulwa yi-suprachiasmatic nucleus (SCN). I-SCN yiqembu lama-neurons, noma amangqamuzana ezinzwa, ku-hypothalamus yakho. La ma-neurons alawula iwashi lomzimba wakho ngokuthumela amasiginali komunye nomunye.

Emini, i-retina esweni idonsa ukukhanya futhi ithumele amasiginali ku-SCN. I-SCN yona itshela i-pineal gland yakho ukuthi iyeke ukwenza i-melatonin. Lokhu kukusiza ukuthi uhlale uphapheme.

Okuphambene kwenzeka ebusuku. Uma uvezwa ubumnyama, i-SCN isebenzisa i-pineal gland, ekhipha i-melatonin.

Njengoba amazinga akho e-melatonin anda, izinga lokushisa komzimba wakho nomfutho wegazi wehla. I-melatonin nayo ibuyela emuva ku-SCN bese yehlisa ijubane ukudubula kwe-neuronal, okulungiselela umzimba wakho ukulala.

Kuthatha isikhathi esingakanani ukusebenza?

I-Melatonin imuncwa ngokushesha ngumzimba. Ngemuva kokuthatha isithasiselo somlomo, i-melatonin ifinyelela izinga layo eliphakeme cishe ngehora elilodwa. Ungaqala ukuzizwa ukozela kuleli phuzu.

Kodwa njengazo zonke izidakamizwa, i-melatonin ithinta wonke umuntu ngokuhlukile. Kungathatha isikhathi esithe xaxa noma esincane ukuthi uzwe imiphumela.

Ukukhishwa okunwetshiwe kwe-melatonin kuqhathaniswa ne-melatonin ejwayelekile

Amaphilisi ejwayelekile e-melatonin yizithasiselo zokukhululwa ngokushesha. Ziyancibilika ngokushesha nje lapho uzithatha, ezikhipha ngokushesha i-melatonin egazini lakho.

Ngakolunye uhlangothi, i-melatonin ekhishiwe enwetshiwe incibilika kancane. Ikhipha kancane kancane i-melatonin ngokuhamba kwesikhathi, engalingisa indlela umzimba wakho owenza ngayo i-melatonin ubusuku bonke. Lokhu kucatshangwa ukuthi kungcono ngokulala ebusuku.

Ukukhululwa kokukhishwa kwe-melatonin kwaziwa nangokuthi:

• ukukhipha kancane i-melatonin
• ukukhululwa okuqhubekayo kwe-melatonin
• ukukhishwa kwesikhathi melatonin
• ukukhululwa isikhathi eside i-melatonin
• ukukhishwa okulawulwayo kwe-melatonin

Udokotela angakusiza unqume ukuthi kufanele uthathe i-melatonin ejwayelekile noma enwetshiwe.

Isilinganiso esifanele

Ngokuvamile, isilinganiso esifanele se-melatonin singu-1 kuye ku-5 mg.

Kunconywa ukuqala ngomthamo ophansi kakhulu ongaba khona. Ungakhuphula kancane ukudla kwakho ukuze unqume isilinganiso esihle kakhulu esikusiza ulale ngaphandle kokubangela imiphumela emibi.

Ngemuva kwakho konke, ukuthatha i-melatonin eningi kakhulu kungaphazamisa. Ukweqisa ngokweqile kwe-melatonin kungaphazamisa isigqi sakho se-circadian futhi kubangele ukulala kwasemini.

Kubalulekile ukuqaphela ukuthi i-melatonin ayilawulwa ngokuqinile yi-Food and Drug Administration (FDA). Lokho kungenxa yokuthi i-melatonin ayithathwa njengesidakamizwa. Ngakho-ke, ingathengiswa njengesengezo sokudla njengamavithamini namaminerali, angabhekwa ngeso elibukhali yi-FDA.

Njengoba imithetho yehlukile kwizengezo zokudla, umenzi angabhala umthamo ongalungile we-melatonin ephaketheni. Kukhona nokulawulwa kwekhwalithi okuncane kakhulu.

Noma kunjalo, kuwumqondo omuhle ukulandela imiyalo esephakeji. Uma ungaqiniseki ukuthi kufanele uthathe malini, khuluma nodokotela.

Uyithatha nini i-melatonin

Kunconywa ukuthatha i-melatonin imizuzu engama-30 kuya kwengu-60 ngaphambi kokulala. Lokho kungenxa yokuthi i-melatonin ngokuvamile iqala ukusebenza ngemuva kwemizuzu engama-30, lapho amazinga egazini lakho enyuka.

Kodwa-ke, isikhathi esihle sokuthatha i-melatonin sehlukile kumuntu ngamunye. Wonke umuntu umunca imithi ngamazinga ahlukene. Ukuqala, thatha i-melatonin imizuzu engama-30 ngaphambi kokulala. Ungaguqula isikhathi kuye ngokuthi kuthatha isikhathi esingakanani ukuthi ulale.

Okubaluleke kakhulu ukuthi ugweme ukuthatha i-melatonin noma ngemuva kwesikhathi sakho sokulala esikahle. Lokhu kungashintsha iwashi lomzimba wakho liqonde endaweni engafanele, okuholele ekulaleni kwasemini.

Ihlala isikhathi esingakanani emzimbeni we-melatonin?

I-Melatonin ayihlali emzimbeni isikhathi eside. It has a half-life of 40 to 60 imizuzu. Ingxenye yempilo yisikhathi esithathayo ukuze umzimba uqede uhhafu womuthi.

Imvamisa, kuthatha izimpilo ezine kuya kweziyisihlanu ukuze umuthi uqedwe ngokuphelele. Lokhu kusho ukuthi i-melatonin izohlala emzimbeni cishe amahora ama-5.

Uma uhlala uphaphile ngalesi sikhathi, maningi amathuba okuthi uzizwe ngemiphumela efana nokozela. Yingakho kunconywa ukugwema ukushayela noma ukusebenzisa imishini esindayo kungakapheli amahora ama-5 uyithathile.

Kodwa khumbula, wonke umuntu uhlanganisa izidakamizwa ngokuhlukile. Isikhathi esiphelele esidingekayo ukusula sizohluka kumuntu ngamunye. Kuya ngezici eziningana, kufaka phakathi:

• ubudala
• ukuphuza i-caffeine
• ukuthi uyabhema yini ugwayi
• isimo sempilo jikelele
• ukwakheka komzimba
• usebenzisa kangaki i-melatonin
• ukuthatha ukukhishwa okunwetshiwe kuqhathaniswa ne-melatonin ejwayelekile
• eminye imithi

Mancane amathuba okuthi uzizwe "uyisigaxa" uma uthatha i-melatonin ngesikhathi esifanele. Uma ulithatha sekwephuze kakhulu, ungazizwa ukozela noma ukukhathazeka ngosuku olulandelayo.

Imiphumela emibi ye-melatonin nokuqapha

Ngokuvamile, i-melatonin ibhekwa njengephephile. Kubanga ukulala, kepha lokhu kuyinjongo okuhlosiwe hhayi umphumela ohlangothini.

Imiphumela emibi kakhulu ye-melatonin imnene. Lokhu kungafaka:

• ikhanda
• isicanucanu
• isiyezi

Imiphumela emibi ejwayelekile engahle ibandakanye:

• ukukhathazeka okuncane
• ukuthuthumela okuncane
• amaphupho amabi
• ukuqapha okunciphisiwe
• umuzwa wesikhashana wokucindezeleka
• umfutho wegazi ophansi ngokungajwayelekile

Kungenzeka ukuthi uhlangabezane nale miphumela emibi uma uthatha i-melatonin eningi kakhulu.

Naphezu kwephrofayili ephezulu yezokuphepha, i-melatonin akuyona eyabo bonke abantu. Kufanele ugweme i-melatonin uma:

• ukhulelwe noma uncelise ibele
• unesifo sokuzivikela komzimba
• unenkinga yokuquleka
• unesifo sezinso noma senhliziyo
• ube nokudangala
• bathatha izinto zokuvimbela inzalo noma ama-immunosuppressants
• bathatha imishanguzo yomfutho wegazi ophezulu noma isifo sikashukela

Njenganoma yikuphi ukwesekwa, khuluma nodokotela ngaphambi kokukuthatha. Bangafuna ukuthi uthathe izinyathelo ezithile zokuphepha ngenkathi usebenzisa i-melatonin.

Ukudla okudlela endlini

Ngokuvamile, kufanele uthathe i-melatonin imizuzu engama-30 kuya kwengu-60 ngaphambi kokulala. Ngokuvamile kuthatha imizuzu engama-30 ukuqala ukusebenza. I-Melatonin ingahlala emzimbeni wakho amahora angaba ngu-5, yize kuya ngezici ezifana neminyaka yakho kanye nesimo sempilo jikelele.

Kungenzeka ukweqisa i-melatonin, ngakho-ke qala ngomthamo ophansi kakhulu ongaba khona. Ukusebenzisa i-melatonin eningi kungaphazamisa isigqi sakho se-circadian.