Ingabe iMelatonin iyalutha?

-Delile

• Ukubuka konke
• Ungaba umlutha we-melatonin?
• Umuntu kufanele athathe malini?
• Iyini imiphumela emibi yokuthatha i-melatonin?
• Okubalulekile

Ukubuka konke

I-Melatonin iyi-hormone eyenzeka ngokwemvelo emzimbeni wakho esiza ukukhuthaza ukulala. Ngenxa yemiphumela yayo yokwehlisa neyokudambisa izinhlungu, ibizwa nangokuthi "i-hormone yokulala."

Indlala yakho ye-pineal ikhipha i-melatonin ebuchosheni bakho ngezikhathi ezithile zosuku. Ikhipha kakhulu ebusuku, futhi ibambezela umkhiqizo uma kukhanya ngaphandle.

Ngaphezu kwendima yayo ekulaleni, i-melatonin inezakhiwo ezilwa nokuvuvukala kanye ne-antioxidant. Kuyabandakanyeka nasekulawuleni umfutho wegazi, ukusebenza komzimba, kanye nokushisa komzimba. Njengoba ukhula, umzimba wakho wenza i-melatonin encane.

Isengezo sisetshenziselwe ukusiza ngezifo zokulala zesigqi se-circadian ze:

• abantu abayizimpumputhe
• labo abane-jet lag
• abasebenzi be-shift
• izingane ezinenkinga yokuthuthuka, njenge-autism spectrum disorder.

IMelatonin iyisengezo sokuthenga e-United States, esivame ukutholakala eduze kwamavithamini nezithasiselo.

Ungaba umlutha we-melatonin?

Ngenxa yokuthi okuthile "kungokwemvelo" akukwenzi ukuthi "kuphephe" ngokuzenzakalela. Yize ingekho imibiko yokuthi i-melatonin iyalutha njengalokhu kubhalwa, lapho uthatha imishanguzo noma izithasiselo, kuhle ngaso sonke isikhathi ukuqaphela imiphumela engaba khona yento.

I-Melatonin ayibangeli ukuhoxa noma izimpawu zokuncika, ngokungafani neminye imithi yokulala. Futhi ayibangeli "ukulengiswa" ubuthongo, futhi awukwakhi ukubekezelelana kuyo. Ngamanye amagama, akubangeli ukuthi udinge ngokwengeziwe njengoba isikhathi siqhubeka, okuwuphawu lokulutha. Lezi zici zenza kungabi lula ukuthi i-melatonin ibe umlutha. Ucwaningo olwengeziwe lwesikhathi eside ludinga ukwenziwa kwi-melatonin kanye nemiphumela yokusetshenziswa kwesikhathi eside, noma kunjalo.

Uma wena noma ilunga lomndeni ninomlando wokulutha, khuluma nodokotela wakho mayelana nokusebenzisa kwakho i-melatonin nokunye ukukhathazeka ongase ube nakho. Kungenzeka kungalungeli wonke umuntu.

Umuntu kufanele athathe malini?

Yize i-melatonin yenziwe ngokwemvelo ngumzimba, kusabalulekile ukusebenzisa ukunakekelwa ngezithasiselo. I-melatonin encane kakhulu ngeke ikhiqize umphumela oyifunayo wokulalisa, futhi okuningi kakhulu kungadala imiphumela engadingeki, kufaka phakathi nokuphazamisa kakhulu umjikelezo wakho wokulala. Icebo lokuthatha isilinganiso esisebenza kahle kunazo zonke, ngoba ukuthatha insalela ye-melatonin ngeke kukusize ulale kangcono.

Eqinisweni, kungahle kungabi umthamo ongako, njengesikhathi sokuphatha, okuthinta ukusebenza kwawo kahle.

Umthamo ojwayelekile wokuqala we-melatonin ungaba kusuka ku-0.2 kuye ku-5 mg. Lolu uhla olubanzi, ngakho-ke kungcono ukuqala ngomthamo omncane, bese usebenze kancane kuze kube kumthamo ophumelelayo kuwe. Ngokuqwasha okuvamile kubantu abadala, umthamo ojwayelekile ungaba kusuka ku-0.3 kuye ku-10 mg. Kubantu abadala asebekhulile, umthamo uphakathi kuka-0.1 no-5mg.

Amalungiselelo amaningi wezohwebo we-melatonin aqukethe isengezo ngamanani aphezulu kakhulu. Ngokuya ngocwaningo, le mithamo ephakeme nje ayidingekile. I-Melatonin iyi-hormone, futhi kungcono ukuthatha umthamo ophansi ngangokunokwenzeka osasebenza.

Izingane ezincane kufanele zigweme ukuthatha i-melatonin ngaphandle kwalapho ziqondiswa udokotela wazo. Abesifazane abakhulelwe nalabo abancelisayo akufanele bathathe i-melatonin baze babuze udokotela wabo ukuthi kuphephile yini ukwenza kanjalo.

Isilinganiso esiqondile se-melatonin okufanele usithathe siyahlukahluka, kuya ngesisindo sakho, ubudala bakho, kanye nempendulo yakho ekulamuleni noma kwizithasiselo.Ngaphambi kokuthatha noma iyiphi i-melatonin, khuluma nodokotela wakho ngeminye imithi okungenzeka uyayiphuza, ukuqinisekisa ukuthi akukho ukuxhumana okungahle kwenzeke. Imithi ethile ingashintsha impendulo yakho kwi-melatonin, futhi.

Iyini imiphumela emibi yokuthatha i-melatonin?

IMelatonin imvamisa ithathwa njengosizo lokulala, ngakho-ke ngokwemvelo, eminye yemiphumela emibi yesengezo ukozela noma ukulala. Kuthathwe ngokufanele, imiphumela emibi ngokuvamile ayivamile, kepha njenganoma imuphi umuthi noma isengezo, kungenzeka. Kungenzeka futhi uma kuthathwa i-melatonin eningi kakhulu. Ukuthi uthatha i-melatonin njalo noma ngezikhathi ezithile akufanele kwenze umehluko maqondana nanoma yimiphi imiphumela emibi.

Eminye imiphumela emibi ingafaka:

• isicanucanu
• ikhanda
• isiyezi
• ukuthuthumela okuncane
• ukucasuka
• umfutho wegazi ophansi
• amajaqamba esiswini
• imizwa yesikhashana yokudangala

Uma uthatha i-melatonin futhi ubona noma yimiphi imiphumela emibi, khuluma nodokotela wakho. Bangancoma umthamo ohlukile, noma enye indlela. Batshele nganoma imiphi eminye imishanguzo noma izithasiselo ongahle uzithathe, kufaka phakathi amavithamini, ukukhipha ukuxhumana okungahambi kahle.

Ngenkathi i-melatonin ithathwa njengephephile ukusebenzisa isikhathi esifushane, azikho izifundo ezanele zesikhathi eside zokwazi ukuthi yimiphi imiphumela engemihle uma isetshenziswa esikhathini eside. Ngenkathi i-Food and Drug Administration (i-FDA) ilawula izithasiselo zokudla, imithethonqubo yehlukile kunaleyo yemithi kadokotela noma yezidakamizwa ezingekho emthethweni, futhi imvamisa ayinankani. Uma uhlela ukuthatha i-melatonin isikhathi eside, lokhu kungaba yinto okufanele uyicabangele.

Okubalulekile

Okwamanje, azikho izincwadi eziphakamisa ukuthi i-melatonin iyalutha. Ucwaningo oluningi ludinga ukwenziwa ekusetshenzisweni kwe-melatonin nemiphumela yaso emibi, ikakhulukazi izifundo zokusetshenziswa kwesikhathi eside kwe-melatonin. Uma unokukhathazeka ngokusebenzisa i-melatonin noma umlutha ongaba khona kokungezelelwe, khuluma nodokotela wakho.