Imiphumela emibi ye-Melatonin: Ziyini Izingozi?

-Delile

• Kuyini iMelatonin?
• Ngabe iMelatonin Inayo Imiphumela Emibi?
• Sebenzisa ezinganeni
• Ukulala Emini
• Okunye Ukukhathazeka
• Ungayengeza Kanjani iMelatonin
• Ungawanyusa Kanjani amazinga eMelatonin Ngokwemvelo
• Okusemqoka

I-Melatonin iyi-hormone nesengezo sokudla esisetshenziswa kakhulu njengosizo lokulala.

Yize inephrofayili evelele yezokuphepha, ukuthandwa okwandayo kwe-melatonin kuphakamise ukukhathazeka okuthile.

Lokhu kukhathazeka ikakhulu kubangelwa ukuntuleka kocwaningo ngemiphumela yaso yesikhathi eside, kanye nemiphumela yaso ebanzi njengehomoni.

Lo mbhalo ubuyekeza imiphumela emibi engaba khona yezithasiselo ze-melatonin.

Kuyini iMelatonin?

IMelatonin iyi-neurohormone ekhiqizwa yizindlala zikaphayini ebuchosheni, ikakhulukazi ebusuku.

Ilungiselela umzimba ukulala futhi kwesinye isikhathi ibizwa nge- "hormone yokulala" noma "i-hormone yobumnyama."

Izithako zeMelatonin zivame ukusetshenziswa njengosizo lokulala. Zikusiza ukuthi ulale, uthuthukise ikhwalithi yokulala futhi wandise isikhathi sokulala. Kodwa-ke, azibonakali zisebenza njengeminye imithi eminingi yokulala ().

Ukulala akuwona ukuphela komzimba osebenza yi-melatonin. Le hormone ibuye ibambe iqhaza ekuzivikeleni komzimba futhi isize ukulawula umfutho wegazi, izinga lokushisa komzimba kanye namazinga e-cortisol, kanye nokusebenza kocansi nokuzivikela komzimba ().

E-US, i-melatonin itholakala ngaphezu kwe-counter. Ngokuphambene nalokho, kungumuthi kadokotela e-Australia nasemazweni amaningi aseYurophu futhi uvunyelwe kuphela ukusetshenziswa kubantu abadala abanenkinga yokulala (,).

Ukusetshenziswa kwayo kuyakhula, kuphakamisa ukukhathazeka ngemiphumela yayo emibi engaba khona.

Isifinyezo I-Melatonin iyi-hormone ekhiqizwa ubuchopho ekuphenduleni ukukhanya okuya kufiphala. Ilungiselela umzimba ukulala futhi isetshenziswa kaningi njengosizo lokulala.

Ngabe iMelatonin Inayo Imiphumela Emibi?

Izifundo ezimbalwa ziphenye ukuphepha kwe-melatonin, kepha akukho okuveze imiphumela emibi kakhulu. Futhi akubonakali kubangela noma ikuphi ukuncika noma ukuhoxa kwezimpawu (,).

Yize kunjalo, abanye odokotela bakhathazekile ngokuthi kunganciphisa ukukhiqizwa kwemvelo kwe-melatonin emzimbeni, kepha izifundo zesikhashana esifushane azibonisi imiphumela enjalo (,,).

Izifundo eziningana zibike izimpawu ezijwayelekile, kufaka phakathi isiyezi, ikhanda, isicanucanu noma ukudinwa. Kodwa-ke, lawa ayevame ngokulinganayo ekwelashweni nakumaqembu e-placebo futhi awakwazanga ukubangelwa i-melatonin ().

Izithako zeMelatonin ngokuvamile zithathwa njengeziphephile esikhathini esifushane, noma ngabe zithathwa ngemithamo ephezulu kakhulu. Kodwa-ke, kudingeka olunye ucwaningo ngokuphepha kwalo kwesikhathi eside, ikakhulukazi ezinganeni ().

Imiphumela emibi emincane nokuhlangana kwezidakamizwa kuxoxwa ngakho ezahlukweni ezingezansi.

Isifinyezo Izithasiselo zeMelatonin zithathwa njengeziphephile, futhi azikho izifundo eziveze imiphumela emibi kakhulu kuze kube manje. Noma kunjalo, kudingeka olunye ucwaningo ukuhlola imiphumela yalo yesikhathi eside.

Sebenzisa ezinganeni

Ngesinye isikhathi abazali banikeza izithasiselo ze-melatonin ezinganeni ezinenkinga yokulala ().

Kodwa-ke, i-FDA ayikakuvumeli ukusetshenziswa kwayo noma ihlole ukuphepha kwayo ezinganeni.

EYurophu, izithasiselo ze-melatonin ngumuthi kadokotela kuphela owenzelwe abantu abadala. Noma kunjalo, isifundo esisodwa saseNorway sathola ukuthi ukusetshenziswa kwabo okungagunyaziwe ezinganeni kwakusanda ().

Ngenkathi kungekho sizathu esithile sokukhathazeka, ochwepheshe abaningi banqikaza ukuncoma lesi sengezo ezinganeni.

Lokhu kungabaza kubangelwa yingxenye yemiphumela yayo ebanzi, engaqondakali ngokuphelele. Izingane nazo zithathwa njengeqembu elizwelayo, njengoba zisakhula futhi zikhula.

Kudingeka izifundo zesikhathi eside ngaphambi kokuba i-melatonin isetshenziswe ngokuphepha ngokuphelele ezinganeni ().

Isifinyezo Ngenkathi abazali ngezikhathi ezithile benikeza izithasiselo ze-melatonin ezinganeni zabo, odokotela abaningi abakukhuthazi ukusetshenziswa kwayo kuleli qembu lobudala.

Ukulala Emini

Njengosizo lokulala, izithasiselo ze-melatonin kufanele zithathwe kusihlwa.

Lapho zithathwa ngezinye izikhathi zosuku, zingadala ubuthongo obungathandeki. Khumbula ukuthi ubuthongo empeleni abuyona imiphumela emibi kepha kunalokho umsebenzi wabo ohlosiwe (,).

Yize kunjalo, ukulala kuyinkinga engenzeka kubantu abanciphise amazinga okususwa kwe-melatonin, okuyizinga okususwa ngalo umuthi emzimbeni. Izinga lokukhubazeka elingasebenzi kahle linweba isikhathi lapho amazinga e-melatonin ehlala ephezulu ngemuva kokuthatha izithasiselo.

Yize lokhu kungeke kube yinkinga kubantu abadala abaningi abaphilile, ukubikwa kwemvume ye-melatonin kuncishisiwe kubantu abadala nasezinsaneni. Akukaziwa ukuthi ngabe lokhu kunemiphumela ethile emazingeni e-melatonin ekuseni ngemuva kokuthatha ama-supplements (,).

Kodwa-ke, noma ngabe ukunikezwa kwe-melatonin noma imijovo kunikezwa ngesikhathi sasemini, akubonakali kuthinta amandla okugcina ukugxila.

Izifundo zabantu abaphilile ezijojowe nge-10 noma i-100 mg ye-melatonin noma ezinikezwe i-5 mg ngomlomo azitholanga miphumela ngezikhathi zokuphendula, ukunakwa, ukugxila noma ukusebenza kokushayela, uma kuqhathaniswa ne-placebo (,).

Kudingeka izifundo eziningi ngaphambi kokuba ososayensi bakwazi ukuqonda ngokugcwele imiphumela yezithako ze-melatonin ekulaleni kwasemini.

Isifinyezo Izithako zeMelatonin zingadala ukulala emini lapho zithathwa emini. Kufanele usebenzise i-melatonin kusihlwa kuphela.

Okunye Ukukhathazeka

Kunokunye ukukhathazeka okuphakanyisiwe, kepha iningi alicwaningisiswanga kahle.

• Ukusebenzisana namaphilisi okulala: Olunye ucwaningo luthole ukuthi ukuthatha umuthi wokulala i-zolpidem kanye ne-melatonin kukhulise imiphumela emibi ka-zolpidem kwimemori nokusebenza kwemisipha ().
• Ukwehla kwezinga lokushisa komzimba: I-Melatonin ibangela ukwehla okuncane ekushiseni komzimba. Yize lokhu ngokuvamile kungeyona inkinga, kungenza umehluko kubantu abanobunzima bokugcina ukufudumala ().
• Ukuncipha kwegazi: I-Melatonin inganciphisa nokuqina kwegazi. Ngenxa yalokho, kufanele ukhulume nodokotela wakho ngaphambi kokuthatha imithamo ephezulu nge-warfarin noma ezinye izinciphisi zegazi ().

Isifinyezo I-Melatonin ingaxhumana nemithi, njengamaphilisi okulala, futhi ingasebenza njenge-thinner yegazi lapho ithathwa ngemithamo ephezulu.

Ungayengeza Kanjani iMelatonin

Ukusiza ukulala, isilinganiso esilinganiselwe sisuka kumamiligram ayi-1 kuye kwayishumi ngosuku. Kodwa-ke, umthamo ophelele awusungulwanga ngokusemthethweni ().

Njengoba kungezona zonke izithako ze-melatonin ezifanayo, qiniseka ukuthi ulandela imiyalo eselebuli.

Futhi, khumbula ukuthi ikhwalithi yezithasiselo ezingekho emakethe ayibhekwa yiziphathimandla zezempilo. Zama ukukhetha imikhiqizo enedumela futhi eqinisekiswe umuntu wesithathu, njenge-Informed Choice ne-NSF International.

Ochwepheshe abaningi abakuncomi ukusetshenziswa kwabo ezinganeni nasebusheni kuze kube ubufakazi obengeziwe buqinisekisa ukuphepha kwalamaqembu ().

Njengoba i-melatonin idluliselwa obisini lwebele, omama abancelisayo kufanele bakhumbule ukuthi kungadala ukulala ngokweqile emini ezinganeni ezincelisayo ().

Isifinyezo

Umthamo ovamile wamabanga we-melatonin kusuka ku-1-10 mg ngosuku, kodwa qiniseka ukulandela imiyalo eselebuli. Abazali akufanele bayinikeze izingane zabo ngaphandle kokubonisana nabahlinzeki babo bezokwelapha kuqala.

Ungawanyusa Kanjani amazinga eMelatonin Ngokwemvelo

Ngenhlanhla, ungakhuphula amazinga akho e-melatonin ngaphandle kokulekelela.

Emahoreni ambalwa ngaphambi kokulala, mane ucime zonke izibani ekhaya futhi ugweme ukubuka i-TV nokusebenzisa ikhompyutha noma i-smartphone yakho.

Ukukhanya okwenziwe ngokweqile kunganciphisa ukukhiqizwa kwe-melatonin ebuchosheni, kwenze kube nzima kuwe ukuthi ulale ().

Ungaqinisa futhi umjikelezo wakho wokulala ngokuzibeka ekukhanyeni kwemvelo okuningi emini, ikakhulukazi ekuseni ().

Ezinye izinto ezihlotshaniswa namazinga aphansi emvelo e-melatonin afaka ukucindezeleka nomsebenzi wokushintsha.

Isifinyezo Ngenhlanhla, ungakhuphula umkhiqizo wakho wemvelo we-melatonin ngokunamathela kusheduli ejwayelekile yokulala nokugwema ukukhanya kokuzenzela kusihlwa.

Okusemqoka

Izithasiselo zeMelatonin azixhunyanisiwe nakweminye imiphumela emibi, noma ngemithamo ephezulu kakhulu.

Kodwa-ke, ochwepheshe abaningi bayavuma ukuthi kudingeka olunye ucwaningo mayelana nokuphepha kwalo kwesikhathi eside.

Ngakho-ke, abantu abazwelayo, njengezingane nabesifazane abakhulelwe noma abancelisayo, kufanele babonane nodokotela babo ngaphambi kokukuthatha.

Noma kunjalo, i-melatonin inephrofayili enhle kakhulu yezokuphepha futhi ibonakala ilusizo oluphumelelayo lokulala. Uma uvame ukulala kabi, kungakuhle uzame.