Tese tinoziva kukosha kwazvakaita kurara zvakakwana manheru ega ega, sezvo kuzorora kwete chete kukuchengetedza iwe pamusoro pebasa rako rekurovedza muviri, asi zvakare kuchengetedza moyo wako, uropi, uye metabolism mukutarisa. Nekudaro, kazhinji hazvisi nyore kutaura zvakanaka kune madenderedzwa akasviba, izvo zvinoita kuti vazhinji vedu titarise mhinduro dzekurara zvirinani. Muenzaniso wakanaka ndeye melatonin supplement.
Melatonin chiyamuro chekurara icho vazhinji vanotendeukira kwachiri kana vachinetseka kuwana kuzorora husiku. Asi zvinonyatsoshanda here? Uye chinonyanya kukosha, yakachengeteka here kushandisa?
Chii chinonzi melatonin?
Melatonin ihomoni inogadzirwa nemuviri. Inogadzirwa nepineal gland muuropi, asi inowanikwawo mune dzimwe nzvimbo, dzakadai semeso, mwongo, uye ura.
Inowanzonzi hormone yekurara, sezvo yakakwirira inogona kutibatsira kurara. Nekudaro, melatonin pachayo haizotirove kunze. Zvinongoita kuti muviri wako uzive kuti hwava husiku saka unogona kuzorora uye kurara zviri nyore.
Melatonin supplements inozivikanwa pakati pevanhu vane kushaya hope uye jet lag. Tinogona kutenga melatonin supplements pasina mushonga munyika dzakawanda. Mukuwedzera kune zvakanakira kurara, iyi hormone ine yakasimba antioxidant uye anti-inflammatory effects. Inobatsirawo kudzora tembiricha yemuviri, BP, shuga yeropa, uremu hwemuviri, uye mwero wemamwe mahomoni.
Melatonin mazinga anotanga kukwira apo husiku hunowira, zvichiratidza kumuviri kuti yave nguva yekurara. Vanobva vadzikira mangwanani, kunze kwachena, kukurudzira kumuka.
Zvinhu zvakawanda zvinogona kukonzera kuderera kwe melatonin husiku, zvinosanganisira kunwa doro, kuputa, kushandisa caffeine, basa rekuchinja, kuchembera, mimwe mishonga, uye kuratidzwa chiedza chakawandisa usiku, kusanganisira chiedza chebhuruu.
Melatonin Inoshandiswa
Ichi chinhu chinotibatsira kudzoreredza rhythms yedu ye circadian kuti ishande nemazvo.
Kunyanya, inoshandiswa sekurapa kwehutano hwekurara, sezvo inotibatsira kuderedza nguva yatinotora kuti tirare, pamwe nekuvandudza kunaka kwayo.
Mamwe matambudziko ekurara anoshandiswa melatonin ndeaya anotevera:
- acute insomnia.
- Kusingaperi kushaya hope.
Nekudaro, inogona zvakare kushandiswa kune vanhu vane kukanganisa circadian rhythms (jetrack, kuchinja kwemaawa kubasa ...), uyewo kune vakwegura.
Kune rimwe divi, mhedzisiro ye melatonin inozivikanwa nebasa re neuroprotective, sezvo ine simba guru re antioxidant. Mune zvimwe zvidzidzo zvakaonekwa kuti inodzivirira kukura kwezvirwere zveurourodegenerative senge Alzheimer's.
Uyezve, inogona kubatanidzwa kune kudzora uremu, sezvo kushayikwa kwekuvharidzirwa kwechinhu ichi kunokonzera kukanganisa kwekurara, izvo zvatinoziva kuti zvichakanganisa mamwe mahomoni akadai seyero.
Natural sources ye melatonin
Zvimwe zvezvikafu zvinonyanya kuoneka mu melatonin ndezvi:
- Walnuts. 3-4 ng yegiremu imwe neimwe.
- Madomasi. 3-114ng pagiramu.
- Cherries. Iine inenge 13ng pagiramu.
- Strawberries. 1-11 ng pagiramu.
Mukuwedzera, zvimwe zvirimwa zvinewo imwe chiyero:
- Cicadae. 3,7 mcg/g.
- Babreum cosclea. 2,2mcg/g.
- Uncaria rhynchophylla. 2,2mcg/g.
- Phellodencrom amurense. 1,2mcg/g.
Munzvimbo idzi mune huwandu hushoma hwe melatonin. Naizvozvo, kana isu tiine matambudziko ekurara uye tichida kudzora rhythm yedu ye circadian, zvinogoneka kuti tichazofanira kushandisa melatonin yekuwedzera.
Inoshanda pakurara here?
Melatonin ihomoni inogadzirwa zvakasikwa nehuropi hwako, mune gland inonzi pineal. Nepo huropi hwemunhu wese huchigadzira huwandu hwahwo hwega hwega hwehomoni iyi, huwandu uhu hunowedzera kusvika kanokwana ka10 zvakajairika maawa maviri usati warara kuti ubatsire muviri wako kufefeterwa uye kugadzirira kurara.
Zvisinei, havasi vose vanoenda kunorara panguva imwe chete. Isu tese tine wachi dzemukati dzakasiyana, dzinoverengera kutenderera kwedu kwekurara. Aya rhythms anoumbwa nekufamba kwenguva nekuda kwehurongwa hwawakazvigadzirira. Kune vanhu vanongove mazizi ehusiku kana shiri dzemangwanani, asi chirongwa chine basa guru.
Humbowo hwakasimba hunoratidza kuti kutora melatonin usati warara inoderedza kurara latency (nguva yaunotora iwe kurara) uchiwedzera yako yakazara nguva yekurara. Kutora melatonin tisati tarara kwakaratidza kuderedza kurara latency neanenge maminetsi matatu uye kuwedzera nguva yekurara yakazara nemaminetsi angangoita 30, zvichienzaniswa ne placebo.
Uyezve, melatonin inogona counter jet lag, chirwere chokurara kwenguva pfupi. Jet lag inoitika kana wachi yemukati yemuviri isingawirirani nenzvimbo itsva yenguva. Shift vashandi vanogonawo kuona zviratidzo zvejet lag nekuti vanoshanda mumaawa anowanzo shandiswa kurara.
Nekudaro, usati waedza chekuwedzera ichi, zvakanakisa kuita tsika dzekurara dzine hutano, sekumisikidza hurongwa hwekurara, kudzikisira kunwa doro uye caffeine, uye kudzikisira kuratidzwa kune chiedza nemagetsi zvishandiso usati warara.
Zvimwe zvakanaka
Pamusoro pekuvandudza kurara, melatonin inogona kupa humwe hutano hwakanaka.
Kuvandudza hutano hwemaziso
Hutano mazinga eindole-inotorwa melatonin anogona kutsigira hutano hwemaziso. Izvi zvinodaro nekuti iyi hormone ine simba re antioxidant mhedzisiro inogona kuderedza njodzi yezvirwere zvemaziso, senge age-related macular degeneration (AMD).
Muchokwadi, imwe wongororo yakagumisa kuti melatonin yekuwedzera inogona kuderedza macular degeneration nekumisa mahara radicals uye kudzikira kuzvimba.
Tora acid reflux uye GERD
Melatonin inogona kubatsira kudzoreredza acid reflux uye gastroesophageal reflux chirwere (GERD) nekudzivirira mbiru yesophagus, chubhu inobatanidza huro nemudumbu, kubva kune zvinoshatisa senge acid, doro, uye nonsteroidal anti-inflammatory drugs.
Imwe ongororo yakaratidza kuti kutora melatonin inhibits enzyme system inokuvadza epithelial barrier yesophagus, iyo ine basa rekudzivirira dzakadzika dzakadzika dzesophagus kubva mukukuvadzwa. Kukuvadzwa kwesophageal epithelial barriers inozivikanwa kukonzera acid reflux uye GERD uye inogona kupedzisira yakonzera matambudziko akanyanya ehutano senge cancer.
Deredza zviratidzo zvetinnitus
Tinnitus idambudziko rinoratidzwa nekurira munzeve. Zvinowanzoipa kana paine ruzha rushoma, senge patinenge tichiedza kurara.
Sezvineiwo, vaongorori vanoti kutora melatonin kunogona kubatsira zvakanyanya kuderedza zviratidzo zvetinnitus uye kugadzirisa kurara. Imwe ongororo yakagumisa kuti kushandisa melatonin chete kana kuti pamwe chete nemishonga yetinnitus kunogona kudzora tinnitus uye kunatsiridza kurara.
Bvisa migraine kurwisa
Migraine kurwisa imhando inodzokororwa yemusoro inokonzera kurwadziwa kwakanyanya, kuputika kana kurira kwekunzwa, kazhinji kune rumwe rutivi rwemusoro. Mishonga yakawanda yemishonga inobatsira kurapa migraine misoro, asi melatonin inogonawo kupa zororo nekuda kwekugona kwayo kurambidza marwadzo.
Ongororo yakasiyana yezvidzidzo zve25 yakawana mhedzisiro yakafanana, zvichiratidza kuti kutora 3 mg ye melatonin panguva yekurara kunoderedza migraine frequency muvakuru.
Inokurudzirwa dosage
Kunyange zvakadaro, vanhu vakawanda vane chinetso chokurara, zvimwe kurara kana kuti kurara norugare usiku hwose. Ndipo apo vanhu vanotendeukira kune zvinoyamura kurara senge melatonin supplements.
Ichi ndicho chekuwedzera-the-counter chikafu chekuwedzera, uye chinotenderwa, asi chisina kudzorwa. Kureva kuti, zvakaoma kuziva kuti ndeipi chaiyo dosi ye melatonin yauri kutora, sezvo fomula yekuwedzera inogona kunge iine zvimwe zvekuwedzera. Kunyange zvazvo 0 kusvika 1 milligrams ye melatonin pazuva ichakubatsira kurara zviri nani, vanhu vakawanda vanowanzotora. mishonga yakakwirira zvikuru, inenge 5 mg kana 10 mg.
Super high doses inogona kuita kuti huropi huite kuti melatonin iwedzere, izvo zvingaite kuti iwe ude zvakawanda kuti uwane zvakafanana.
Chidzidzo chakakosha kubva kuMassachusetts Institute of Technology (MIT) chakawana kuti chimwe chezviwedzerwa izvi chinoshanda zvakanyanya pachiyero che0 mg. Imwe ongororo yakatungamirwa neMIT, yakabudiswa mupepanhau Kurara Kwekurapa Ongororo, yakawana kuti madhasi epamusoro ezvekutengesa akatorwa kwenguva yakareba haanyanyi kushanda mukukubatsira kurara uye anogona kukonzera mhedzisiro, sekuderera kwekushisa kwemuviri uye kunzwa kusagadzikana.
Zvinokurudzirwa kushandisa melatonin 30 minutes tisati tarara. Huwandu hwekutora hunogona kusiyana zvichienderana nemhinduro yemunhu wega wega, sezvo paine vanhu vanopindura nedosi yakaderera, nepo vamwe vachizofanira kutora imwe yakakwira zvishoma kuti vave nemhedzisiro yakafanana. Chiyero chinokurudzirwa ndeche 0,5 kusvika 5 mg.
Kuziva kuti melatonin haina kutsamira pamushonga, kana iwe uchisanganisira dosi inodarika yako diki chikumbaridzo, ichashanda. Nokudaro, tinogona kugumisa kuti: "Kana ukatora melatonin yakawanda, haizove nemigumisiro yakakura." Kunze kwezvo, izvi zvinoita kuti iyi yekuwedzera ive yakachengeteka yekuwedzera, sezvo iyo hapachadiwi mamwe madosi.
Uye zvakare, melatonin yekuwedzera haizove nemhedzisiro pakugadzirwa kwemuviri wedu. Hachikonzeri kutsamira mumuviri kana mupfungwa.
Zvinokonzera kupindwa muropa?
Humbowo huripo hunoratidza kuti melatonin yekuwedzera yakachengeteka, haina chepfu, uye isingapindwe muropa kune vese vana nevakuru. Yenguva refu yekuwedzera inogonawo kunge yakachengeteka. Zvidzidzo hazvina kuwana zviitiko zvakakosha zvakashata zvine chekuita nekutora melatonin 2 kusvika 10 mg zuva nezuva kusvika kumakore 3,5.
Kusiyana nemamwe mahormone, hapana humbowo hunoratidza kuti kutora melatonin kunokanganisa mano emuviri emuzvarirwo ekuugadzira. Nekudaro, akati wandei madiki uye enguva pfupi mhedzisiro ye melatonin yekuwedzera yakataurwa. Mimwe mienzaniso kurara kwemasikati, kuneta, dzungu, kutemwa nemusoro, kusvotwa, uye kunzwa kutonhorwa.
Kushandiswa kwenguva pfupi kwe melatonin supplementation kunoita kunge kwakachengeteka kune vakawanda vakuru nevana. Nekudaro, ruzivo rwenguva refu mhedzisiro ye melatonin yekuwedzera ine shoma. Zvimwe zvidzidzo zvakaratidza kuti kushandiswa kwenguva refu kwe melatonin muvakuru kunogona kukonzera zvinyoro mhedzisiro zvichienzaniswa ne placebo. Zvidzidzo pamusoro pemigumisiro yekushandiswa kwenguva refu kwe melatonin muvana inoramba iine zvishoma.
Nekuda kwekuti chimwe chinhu "chakasikwa" hazvingoiti kuti "chichengetedzeke." Kunyangwe hapana humbowo hunoratidza kuti melatonin inopindwa muropaPaunenge uchitora mishonga kana kuwedzera, zvinogara zvakanaka kuti uzive zvinogona kuitika zvechinhu.
Melatonin haikonzere kurega kana kutsamira zviratidzo, kusiyana nemimwe mishonga yekurara. Izvo zvakare hazvikonzere kurara "hangover" uye iwe haukurudzire kushivirira kwairi. Nemamwe mashoko, hazviiti kuti tide zvakawanda nekufamba kwenguva, chinova chiratidzo chekupindwa muropa. Aya maitiro anoita kuti melatonin isaite yekupindwa muropa. Nekudaro, tsvakiridzo yenguva refu inodiwa pa melatonin uye mhedzisiro yekushandiswa kwenguva refu.
Inoshanda zvakafanana muvechiduku here?
Zvisinei, zvakakosha kuziva kuti zvidzidzo izvi zvakaitwa muvanhu vane makore makumi mashanu kana kupfuura. Imhaka yekuti mazinga emelatonin anodzikira sezvatinokura (kazhinji kana tangorova 50s yedu kana 50s).
Vechidiki havafanire kuona kuderera uku. Melatonin yekuwedzera haiwanzo kushandira vechidiki nekuti havaide, zvinoreva kuti vanhu vari pasi pemakore makumi mashanu havafanirwe kunge vaine huwandu husina kukwana.
Pane kudaro, matambudziko ekurara muvanhu vari pasi pemakore makumi mashanu anowanzo kukonzerwa nedzimwe nyaya, dzakadai sekushungurudzika, kupererwa nehope, kana kuratidzwa kune chiedza chebhuruu (kubva kumafoni nemidziyo) vasati varara. Nguva zhinji, kushandisa skrini ndiro dambudziko. Paunofumura uropi hwako kuchiedza chinogona kukonzera kushaya hope, unoderedza huwandu hwe melatonin yaunayo. Kana mazinga achinge adonha, zvakaoma kuti vadzoke mukurara kwakanyanya.
Kuva nechiedza chakajeka pamberi pechiso chako kune mhedzisiro yakaipa yekuita kuti uropi hwako hufunge kuti zuva richiri kunze, saka unofanirwa kunge wakamuka. Zvakanaka, edza kusashandisa chero zvigadzirwa zvemagetsi mushure mekunge zuva ranyura, uye kana uchikwanisa kuzvibatsira, usachengete foni yako mukamuri yako yekurara iwe wakarara, sezvo ichiburitsa kadiki kechiedza chebhuruu kunyangwe skrini yakavharwa. .
Mhedzisiro
Pane mimwe mhedzisiro yekugara uchitora melatonin supplements.
Uropi hunofunga kuti husiku
Paunowedzera ma supplements kumaitiro ako ehusiku, uropi hwako hunopindura sezvahwaizoita neayo melatonin kugadzirwa. Homoni (kunyange iri mufomu yepiritsi) inoudza uropi hwako kuti zuva ranyura uye yava nguva yokurara.
Melatonin mazinga anowanzosimuka maawa maviri asati avata. Kusiyana nekunzwisisa kwakajairika, melatonin hainyatso kukubatsira kurara, asi inoisa uropi hwako mumamiriro ekumuka chinyararire. Mune mamwe mazwi, zvinobatsira kuchengetedza muviri wako pachirongwa chenguva dzose.
Hurongwa hwekurara hunotangazve
Natural melatonin inoudza uropi hwako kuti hwava husiku uye saka inguva yekurara. Saka kana iwe uchitora zvekuwedzera pane imwe nguva, yako circadian rhythm inoshanduka, ndosaka jet lag mapiritsi achinyanya kushandiswa.
Kunyange zvazvo asingakurudziri kuti vanhu vashandise melatonin kakawanda, zvinogona kubatsira kana uchienda kunzvimbo itsva yenguva kana kugadzirisa purogiramu itsva yebasa rehusiku, semuenzaniso. Kana yakatorwa panguva yakakodzera (awa kana maviri tisati tarara), izvo zvinowedzera zvinogona kubatsira muviri wako kujairana uye nekuzvarwa kurara panguva nyowani.
Asi chinangwa apa ndechekushandisa ma supplements kuti abatsire kugadzirisa kune imwe purogiramu, kwete kuishandisa manheru ega ega. Zvakafanana nemadondoro egumbo rakatyoka: unoashandisa kwenguva pfupi kusvika gumbo rako rava kurema riri roga zvakare.
Kupisa kwemuviri kunogona kuchinja
Chikamu chehuropi hwako chinodzora rhythm yako ye circadian uye kugadzirwa kwe melatonin (ndiyo yako suprachiasmatic nucleus, kunyatsojeka) ine basa rekudzora tembiricha yemuviri wako, zvichienderana nediki Kubvumbi 2019 kudzidza mu Journal of Pineal.
Tembiricha yemuviri wako inowanzokwira zuva parinonyura uye richikwira zvakanyanya usiku, zvinova zvakare apo mazinga ako emelatonin akakwira, maererano neongororo yambotaurwa. Mushure mekupa vanhu gumi 10-milligram melatonin yekuwedzera, vaongorori vakaona kuwedzera kwekushisa kwemuviri, zvichiratidza kuti chekuwedzera chakaita basa rayo.
Asi sezvo mazinga ako achikanganisa kudzora tembiricha yemuviri wako, uye shanduko yetembiricha yemuviri inoenderana nekungwarira kwako, iwe unoda kuve nechokwadi chekuti unotora chekuwedzera nehungwaru.