Ingabe Kuphephile Ukuthatha iMelatonin Ngenkathi Ukhulelwe?

-Delile

• Kuphephile?
• Ziyini izinzuzo ze-melatonin?
• Ungazithatha kanjani izithasiselo ze-melatonin
• Ungayithenga kuphi i-melatonin?
• Amathiphu okulala
• 1. Isikhathi esibekelwe isikhathi sesikrini
• 2. Inhlanzeko yokulala
• 3. Up umdlalo wakho womcamelo
• 4. Vuka ulale ngasikhathi sinye nsuku zonke
• 5. Imikhuba yokwehlisa umoya
• 6. Izinsiza zokulala eziphephile
• Ukudla okudlela endlini

Ukubuka konke

I-Melatonin muva nje ibe yisengezo esithandwayo kubantu abafuna ukulala kangcono. Iphinde ibambe iqhaza kwezempilo yokuzala. Kodwa-ke, ucwaningo alucaci ukuthi ngabe i-melatonin iphephile yini ukuyithatha ngenkathi ukhulelwe.

I-Melatonin iyi-hormone eyenziwa umzimba wakho ngokwemvelo. Phakathi kwezinye izinto, kunomthwalo wokugcina iwashi lomzimba wakho kumjikelezo wamahora angama-24. Lo mjikelezo isigqi se-circadian esiqinisekisa ukuthi ulala ebusuku futhi uvuke ekuseni. Kwesinye isikhathi abantu bazama ukuthatha izengezo ezingeziwe ze-melatonin ukuthuthukisa ikhwalithi yabo yokulala.

Kokubili ama-ovari kanye ne-placenta kwenza amazinga aphezulu we-melatonin futhi asebenzise i-hormone kukho konke ukukhulelwa nokubeletha. Amazinga e-Melatonin akhuphuka kakhulu emasontweni angama-24 okukhulelwa futhi akhuphuka kakhulu futhi ngemuva kwamasonto angama-32.

IMelatonin isebenza ne-oxytocin ukukhuthaza ezabasebenzi kanye nezidingo. Amazinga e-Melatonin aphezulu ngobusuku, okungenzeka ukuthi kungani abesifazane abaningi beya ekubelethweni kusihlwa nasekuseni kakhulu.

I-Melatonin nayo itholakala ku-amniotic fluid, futhi izingane zincike ekuhlinzekweni konina nge-melatonin ngenkathi zisesibelethweni futhi kuze kube amasonto ayi-9-12 ngemuva kokuba zizelwe. Ngakho-ke, izithasiselo ze-melatonin zingathinta bobabili owesifazane nengane yakhe.

Funda ukuze ufunde kabanzi mayelana nezinzuzo nezingozi ze-melatonin lapho ukhulelwe.

Kuphephile?

Umzimba wakho uzenzela i-melatonin yawo ngaso sonke isikhathi. Ukuthi kufanele yini uthathe izengezo ezingeziwe kuyaxoxwa. Ukuthi okuthile okungokwemvelo akusho ukuthi kuphephe ngokuphelele. Uma uthatha izithasiselo ze-melatonin, tshela udokotela wakho ukuze bazi ngezinkinga ezingaba khona.

IMelatonin ayikafakazelwa iphephile ekukhulelweni, futhi akukho mkhawulo ojwayelekile, okwenza kube yinkohliso ukuthenga eshalofini uzithathele wedwa.

IMelatonin ibhekwa njengephephile ekusetshenzisweni kwesikhashana, kepha imiphumela yayo yesikhathi eside ayikacwaningwa.

ithole ukuthi i-melatonin eyengeziwe ngesikhathi sokukhulelwa isithinte kabi isisindo somama, isisindo sokuzalwa kwengane, kanye nokufa kwezingane.

Imiphumela emibi engaba khona ibandakanya:

• ukozela
• isicanucanu
• ikhanda
• isiyezi

Ziyini izinzuzo ze-melatonin?

Izifundo zabantu ngemiphumela ye-melatonin ekukhulelweni nasezinganeni zisezigabeni zokuqala. Ezinye izivivinyo zezilwane zibonise ukuhlangana okuhle phakathi kwemiphumela ye-melatonin nemiphumela yokukhulelwa, noma kunjalo.

Lokhu okulandelayo ngezinye zezinzuzo ze-melatonin yemibungu:

• Kubalulekile ekukhuleni kobuchopho okunempilo.
• Kungaba ukukhubazeka kokukhula kwe-intrauterine.
• Kungaba ukucindezeleka okwenziwe nge-oxidative (ukulimala kwamaseli).
• Kungaba ukuphazamiseka kwemizwa.

Izinzuzo ezingaba khona kwabesifazane abakhulelwe zifaka:

• Kungenzeka.
• Kungaba sengozini ye-preeclampsia, noma izifundo ebantwini zilinganiselwe.
• Kungaba sengozini yokuzalwa kwangaphambi kokubeletha, yize kudingeka izifundo ebantwini.
• Kungenzeka ukusebenza kwe-placenta.
• Kungenzeka, ikakhulukazi kwabesifazane abasebenza amashifu nobusuku.

Kudingeka okuningi ngokuya ngezifundo zabantu ukukhombisa ukuthi ngabe i-melatonin eyengeziwe kufanele isetshenziselwe lezi zimo ngqo.

Ungazithatha kanjani izithasiselo ze-melatonin

Izithako eziningi ze-melatonin ziza njengephilisi elomile oliphuza ngomlomo.

Umthamo ojwayelekile we-melatonin u-1-3 mg. Lesi silinganiso siphakamisa amazinga e-melatonin izikhathi eziphindwe ka-20 kunezinga lakho elijwayelekile. Buza udokotela wakho ngesincomo sabo ngokuthi ungathatha malini.

Uma uthatha izithasiselo ze-melatonin, mhlawumbe kungumbono omuhle ukuzithatha ngasikhathi sinye nsuku zonke ngoba kuthinta umjikelezo wakho wokulala.

Ungayithenga kuphi i-melatonin?

Njalo khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala izithako ezintsha.

Awudingi incwadi kadokotela ukuze uthenge i-melatonin. Kutholakala kalula ezitolo zokudla eziningi zezempilo nasezitolo zemithi. I-U.S. Food and Drug Administration (i-FDA) ayilawuli izithasiselo ngokuqinile njengeminye imithi, ngakho-ke ikhwalithi ayiqinisekisiwe. I-FDA iqinisekisa ukuthi amabhodlela wokungezelela awaphazanyiswa noma abhalwe kabi.

Kukuhlobo lomkhiqizo ngamunye ukuqinisekisa ukuthi izengezo zawo ziphephile futhi zimsulwa. Thola umkhiqizo onokwethenjelwa wezithako zokucwaninga ngokucwaninga, ubuze udokotela wakho, futhi ubuze umnikazi wesitolo sokudla sezempilo.

Amathiphu okulala

Ukulala kubalulekile kuwo wonke umuntu. Ukulala kungaba nzima ikakhulukazi kowesifazane okhulelwe. Khuluma nodokotela wakho uma unenkinga yokulala kahle ebusuku.

Ngaphambi kokuba ufinyelele kunoma yiluphi uhlobo lwemithi yokwengeza ukulala okungcono, kunezindlela zokuziphatha ongakhetha kuzo ukusekela ukulala okungcono.

1. Isikhathi esibekelwe isikhathi sesikrini

Vala zonke izikrini ezikhanyayo ihora ngaphambi kokuba uthembe ukulala. Ukukhanya okukhiphayo kuthinta amahomoni emvelo womzimba wakho kanye nesigqi sokujikeleza.

2. Inhlanzeko yokulala

Gcina ikamelo lakho lingenayo imfuhlumfuhlu, bese usetha ukushisa kube cishe ngama-65 ° F. Ungase futhi uthande ukucabangela amakhethini amnyama ekamelweni ukunciphisa ukukhanya egumbini lakho.

3. Up umdlalo wakho womcamelo

Abantu bahlambalaza ngemicamelo yabo yokukhulelwa, kepha ungakwazi ukuthola umphumela ofanayo ngokubeka imicamelo ngemuva kwakho, phakathi kwamadolo akho, nangaphansi kwesisu sakho.

4. Vuka ulale ngasikhathi sinye nsuku zonke

Indlela engcono yokulala ngehora elijwayelekile ubusuku ngabunye ukuvuka ngesikhathi esijwayelekile njalo ekuseni. Lo mkhuba usebenza ngamahomoni omzimba wakho ukugcina isigqi sakho se-circadian sihambisana.

5. Imikhuba yokwehlisa umoya

Gxila ekwenzeni imisebenzi yokwehlisa ihora ngaphambi kokulala, njengokugeza okufudumele noma ishawa, ukufunda incwadi, ukuzindla noma ukubhala kwijenali.

6. Izinsiza zokulala eziphephile

I-Unisom iwusizo lokulala olungaphepha ukulusebenzisa ngesikhathi sokukhulelwa. Buza udokotela wakho ukuthi ngabe ukusebenzisa le noma enye insiza yokulala ikulungele.

Ukudla okudlela endlini

IMelatonin iwusizo oludumile lokulala ngokwemvelo. Ngokuyinhloko kubhekwa njengokuvikelekile ekusetshenzisweni kwesikhashana, kepha akuboniswanga ukuthi kuphephile ekukhulelweni. Khuluma nodokotela wakho ngaphambi kokuthatha i-melatonin ngesikhathi sokukhulelwa.