Sonke siyazi ukuthi kubaluleke kangakanani ukulala ngokwanele njalo ebusuku, njengoba ukuphumula akugcini nje ngokukugcina usesimweni sokujima kwakho, kodwa futhi kugcina inhliziyo yakho, ubuchopho, kanye nemetabolism kusesimweni. Nokho, ngokuvamile akulula kangako ukuvalelisa emibuthanweni emnyama, okwenza abaningi bethu babheke izixazululo zokulala kangcono. Isibonelo esihle isithasiselo se-melatonin.
I-Melatonin iyisengezo esisiza ubuthongo abaningi abaphendukela kuso lapho benenkinga yokuphumula ebusuku. Kodwa ingabe iyasebenza ngempela? Futhi okubaluleke kakhulu, ingabe kuphephile ukudla?
Iyini i-melatonin?
I-Melatonin iyi-hormone ekhiqizwa umzimba ngokwemvelo. Ikhiqizwa i-pineal gland ebuchosheni, kodwa iyatholakala nakwezinye izindawo, njengamehlo, umnkantsha, kanye namathumbu.
Ngokuvamile kubizwa ngokuthi i-hormone yokulala, njengoba amazinga aphezulu angasisiza ukuba silale. Nokho, i-melatonin ngokwayo ngeke isikhiphe. Imane yenza umzimba wakho wazi ukuthi kusebusuku ukuze ukwazi ukuphumula futhi ulale kalula.
Izithako ze-Melatonin zithandwa phakathi kwabantu abanazo ukuqwasha kanye ne-jet lag. Singathenga izithako ze-melatonin ngaphandle kwencwadi kadokotela emazweni amaningi. Ngaphandle kwezinzuzo zayo zokulala, le hormone inemiphumela eqinile ye-antioxidant ne-anti-inflammatory. Kuyasiza futhi ukulawula izinga lokushisa lomzimba, umfutho wegazi, ushukela wegazi, isisindo somzimba, namazinga amanye amahomoni.
Amazinga e-melatonin aqala ukukhuphuka njengoba kuhwalala, okubonisa umzimba ukuthi sekuyisikhathi sokulala. Bese behla ekuseni, lapho kukhanya ngaphandle, ukuze bakhuthaze ukuphaphama.
Izinto eziningi zingabangela amazinga aphansi e-melatonin ebusuku, okuhlanganisa ukusetshenziswa kotshwala, ukubhema, ukusebenzisa i-caffeine, umsebenzi wokushintshashintsha, ukuguga, imithi ethile, nokuchayeka ekukhanyeni kakhulu ebusuku, kuhlanganise nokukhanya okuluhlaza okwesibhakabhaka.
Ukusetshenziswa kwe-Melatonin
Le nto isisiza ukuthi sibuyisele isigqi se-circadian ekusebenzeni kahle.
Ikakhulukazi, isetshenziswa njengendlela yokwelapha izinkinga zokulala, ngoba isisiza ukuba sinciphise isikhathi esisithathayo ukuze silale, kanye nokuthuthukisa izinga layo.
Ezinye izinkinga zokulala okusetshenziswa kuzo i-melatonin yilezi ezilandelayo:
- ukuqwasha kakhulu.
- ukuqwasha okungapheli.
Nokho, ingasetshenziswa futhi esimweni abantu abane izigqi ze-circadian eziphazamisekile (i-jetlack, ukushintsha kwamahora emsebenzini...), kanye nakubantu asebekhulile.
Ngakolunye uhlangothi, umphumela we-melatonin waziwa ngendima ye I-neuroprotective, njengoba inamandla amakhulu e-antioxidant. Kwezinye izifundo kuye kwaphawulwa ukuthi kuvimbela ukuthuthukiswa kwezifo ze-neurodegenerative njenge-Alzheimer's.
Ngaphezu kwalokho, ingaxhunyaniswa ne- ukulawula isisindo, njengoba ukuntuleka kwemfihlo yale nto kuzodala ukuphazamiseka kokulala, esaziyo ukuthi kuzothinta amahomoni athile afana ne-thyroid.
Imithombo yemvelo ye-melatonin
Okunye kokudla okugqama kakhulu kokuqukethwe kwe-melatonin yilezi:
- Amantongomane. 3-4 ng ngegremu ngayinye.
- Utamatisi. 3-114ng igremu ngayinye.
- Ama-Cherries. Iqukethe cishe i-13ng ngegremu.
- Ama-Strawberries. 1-11 ng igremu.
Ngaphezu kwalokho, ezinye izitshalo ziqukethe inani elithile:
- I-Cicadae. 3,7 mcg/g.
- I-Babreum cosclea. 2,2mcg/g.
- I-Uncaria rhynchophylla. 2,2mcg/g.
- I-Phellodencrom amurense. 1,2mcg/g.
Kule mithombo kunenani elincane le-melatonin. Ngakho-ke, uma sinezinkinga zokulala futhi sifuna ukulawula isigqi sethu se-circadian, kungenzeka ukuthi kuzodingeka sisebenzise isithasiselo se-melatonin.
Ingabe iyasebenza ukulala?
I-Melatonin iyi-hormone ekhiqizwa ngokwemvelo ubuchopho bakho, endlaleni ebizwa ngokuthi iphayini. Nakuba ubuchopho bomuntu ngamunye bukhiqiza inani labo eliyisisekelo laleli hormone, leli nani likhuphuka lize liphindwe izikhathi ezingu-10 ezivamile cishe amahora amabili ngaphambi kokulala ukuze lisize umzimba wakho ukuba uhlise umoya futhi ulungiselele ukulala.
Nokho, akuwona wonke umuntu olala ngesikhathi esisodwa. Sonke sinamawashi angaphakathi ahlukene, abala imijikelezo yethu yokulala. Lezi zigqi zakheka ngokuhamba kwesikhathi ngenxa yeshejuli ozenzele yona. Kunabantu abayizikhova zasebusuku ngokwemvelo noma izinyoni zasekuseni, kodwa isimiso sidlala indima enkulu.
Ubufakazi obunamandla bubonisa ukuthi ukuthatha i-melatonin ngaphambi kokulala kunciphisa ukubambezeleka kokulala (isikhathi esikuthathayo ukuthi ulale) kuyilapho ukhulisa isikhathi sakho sokulala esiphelele. Ukuthatha i-melatonin ngaphambi kokulala kuboniswe kunciphisa ukubambezeleka kokulala cishe imizuzu emithathu futhi kwandise isikhathi sokulala esiphelele cishe ngamaminithi angu-30, uma kuqhathaniswa ne-placebo.
Ukwengeza, i-melatonin ingakwazi I-counter jet lag, ukuphazamiseka kokulala kwesikhashana. I-Jet lag kwenzeka lapho iwashi langaphakathi lomzimba lingavumelaniswa nendawo yesikhathi entsha. Izisebenzi ze-shift nazo zingase zibe nezimpawu ze-jet lag ngoba zisebenza ngamahora avame ukusetshenziselwa ukulala.
Nokho, ngaphambi kokuzama lesi sengezo, kungcono kakhulu ukusebenzisa imikhuba yokulala enempilo, njengokusungula isimiso sokulala esingaguquki, ukunciphisa ukuphuza utshwala ne-caffeine, nokunciphisa ukuchayeka emishinini yokukhanya neye-elekthronikhi ngaphambi kokulala.
Ezinye izinzuzo
Ngaphezu kokuthuthukisa ukulala, i-melatonin ingase inikeze ezinye izinzuzo zezempilo.
Thuthukisa impilo yamehlo
Amazinga anempilo e-melatonin etholakala ku-indole angasekela impilo yamehlo. Lokhu kungenxa yokuthi le hormone inemiphumela enamandla ye-antioxidant enganciphisa ingozi yezifo zamehlo, njenge-age-related macular degeneration (AMD).
Eqinisweni, ukubuyekezwa okunye kuphethe ngokuthi izithako ze-melatonin zinganciphisa ukuwohloka kwe-macular ngokuqeda ama-radicals mahhala nokunciphisa ukuvuvukala.
Yelapha i-acid reflux ne-GERD
I-Melatonin ingasiza ekudambiseni i-acid reflux kanye nesifo se-gastroesophageal reflux (GERD) ngokuvikela ulwelwesi lomminzo, ishubhu elixhuma umphimbo nesisu, ezintweni ezicasulayo njenge-asidi, utshwala, nezidakamizwa ezingezona ukuvuvukala.
Olunye ucwaningo lwabonisa ukuthi ukuthatha i-melatonin kuvimbela uhlelo lwe-enzyme olulimaza umgoqo we-epithelial we-esophagus, onesibopho sokuvikela izingqimba ezijulile zomphimbo emonakalweni. Ukulimala kwesithiyo se-epithelial esophageal kwaziwa ngokubangela i-acid reflux kanye ne-GERD futhi ekugcineni kungaholela ezinkingeni zempilo ezimbi kakhulu njengomdlavuza.
Yehlisa izimpawu ze-tinnitus
I-tinnitus yinkinga ebonakala ngokukhala ezindlebeni. Ngokuvamile kuba kubi kakhulu lapho kunomsindo omncane wangemuva, njengalapho sizama ukulala.
Kuyathakazelisa ukuthi abacwaningi basikisela ukuthi ukuthatha i-melatonin kungasiza ekwehliseni kakhulu izimpawu ze-tinnitus futhi kuthuthukise ukulala. Olunye ucwaningo lwaphetha ngokuthi ukusetshenziswa kwe-melatonin iyodwa noma kanye nemithi ye-tinnitus kungalawula i-tinnitus futhi kuthuthukise ukulala.
Yehlisa ukuhlaselwa yi-migraine
Ukuhlasela kwe-migraine kuwuhlobo oluqhubekayo lwekhanda elibangela ubuhlungu obukhulu, obuhlabayo noma ukuzwa okushaywayo, ngokuvamile ohlangothini olulodwa lwekhanda. Imithi eminingi kadokotela isiza ekwelapheni i-migraine ikhanda, kodwa i-melatonin inganikeza impumuzo ngenxa yekhono layo lokuvimbela imizwa yobuhlungu.
Ukubuyekezwa okuhlukile kwezifundo ze-25 kwathola imiphumela efanayo, okuphakamisa ukuthi ukuthatha i-3 mg ye-melatonin ngesikhathi sokulala kunciphisa imvamisa ye-migraine kubantu abadala.
Umthamo onconyiwe
Noma kunjalo, abantu abaningi banobunzima bokulala, kungaba ukulala noma ukulala ngokuthula ubusuku bonke. Yilapho-ke abantu bephendukela ezinsizakalweni zokulala njengezithasiselo ze-melatonin.
Lesi isithasiselo sokudla esitholakala ngaphandle kwekhawunta, futhi sivunyiwe, kodwa asilawulwa. Okusho ukuthi, kunzima ukwazi ukuthi umthamo oqondile we-melatonin owuthathayo uyini, njengoba ifomula yesithasiselo ingase ibe nezinye izithako ezengeziwe. Nakuba amamiligremu angu-0 kuya ku-1 e-melatonin ngosuku azokusiza ulale kangcono, abantu abaningi bavame ukuyiphuza. imithamo ephezulu kakhulu, cishe 5 mg noma 10 mg.
Imithamo ephezulu kakhulu ingenza ubuchopho buyeke ukuzwela izithasiselo ze-melatonin, ezingase zibangele ukuthi udinge okwengeziwe ukuze uthole imiphumela efanayo.
Ucwaningo oluyingqophamlando oluvela e-Massachusetts Institute of Technology (MIT) luthole ukuthi esinye salezi zithako sisebenza kakhulu ngethamo lika-0 mg. Olunye ucwaningo oluholwa yi-MIT, olushicilelwe kumagazini i-Sleep Medical Reviews, lwathola ukuthi imithamo ephezulu yezithako zezentengiselwano ezithathwe isikhathi eside azisebenzi kangako ekukusizeni ulale futhi zingabangela imiphumela engemihle, njengokushisa komzimba okuphansi nokuzizwa ungakhululekile.
Kunconywa ukusebenzisa i-melatonin Imizuzu engu-30 ngaphambi kokulala. Amanani okufanele athathwe angahluka ngokuya ngempendulo yomuntu ngamunye, njengoba kunabantu abaphendula ngethamo eliphansi, kuyilapho abanye kuzodingeka bathathe umthamo ophakeme kancane ukuze babe nemiphumela efanayo. Umthamo onconyiwe ngu 0,5mg kuya ku-5mg.
Ukwazi ukuthi i-melatonin ayincikile kumthamo, uma ufaka umthamo oweqa umkhawulo wakho omncane, izosebenza. Ngakho-ke, singaphetha ngokuthi: "Uma uthatha i-melatonin eyengeziwe, ngeke ibe nomphumela omkhulu." Ngaphandle kwalokho, lokhu kwenza lesi sengezo sibe isithasiselo esiphephile, ngoba ayisekho imithamo eyengeziwe edingekayo.
Ngaphezu kwalokho, ukwesekwa kwe-melatonin ngeke kube nomthelela ekukhiqizeni okungapheli komzimba wethu. Akukhiqizi ukuncika ngokomzimba noma ngokwengqondo.
Idala ukulutheka?
Ubufakazi bamanje buphakamisa ukuthi izithako ze-melatonin ziphephile, azinabo ubuthi, futhi aziluthisi kokubili izingane kanye nabantu abadala. Ukwengezwa kwesikhathi eside nakho cishe kuphephile. Ucwaningo alutholanga izehlakalo ezimbi ezibalulekile ezihlobene nokuthatha i-melatonin 2 kuya ku-10 mg nsuku zonke kuze kube iminyaka engu-3,5.
Ngokungafani namanye ama-hormone, abukho ubufakazi obubonisa ukuthi ukuthatha i-melatonin kunomthelela ikhono lemvelo lomzimba lokuwukhiqiza. Kodwa-ke, kuye kwabikwa imiphumela embalwa emincane neyesikhashana yezithako ze-melatonin. Ezinye izibonelo wukulala emini, ukukhathala, isiyezi, ikhanda elibuhlungu, isicanucanu, nomuzwa wokubanda.
Ukusetshenziswa kwesikhashana kwezithako ze-melatonin kubonakala kuphephile kubantu abaningi abadala nasezinganeni. Nokho, ulwazi ngemiphumela yesikhathi eside yezithako ze-melatonin lunqunyelwe. Olunye ucwaningo lubonise ukuthi ukusetshenziswa kwesikhathi eside kwe-melatonin kubantu abadala kungase kubangele imiphumela engemihle uma kuqhathaniswa ne-placebo. Ucwaningo ngemiphumela yokusetshenziswa kwesikhathi eside kwe-melatonin ezinganeni lusalinganiselwe.
Ngenxa yokuthi into "ingokwemvelo" akwenzi ngokuzenzekelayo ukuthi "iphephe." Noma kunjalo abukho ubufakazi bokuthi i-melatonin iyaluthaUma uthatha imithi noma izithasiselo, kuhle ngaso sonke isikhathi ukuqaphela imiphumela engaba khona yento.
I-Melatonin ayibangeli izimpawu zokuhoxa noma zokuncika, ngokungafani neminye imithi yokulala. Futhi akubangeli "i-hangover" yokulala futhi awukhuli ukubekezelela kuyo. Ngamanye amazwi, akusenzi sidinge okwengeziwe njengoba isikhathi sihamba, okuwuphawu lokulutheka. Lezi zici zenza i-melatonin ingenzeki ukuthi ibe umlutha. Nokho, ucwaningo lwesikhathi eside luyadingeka ngemelatonin kanye nemiphumela yokusetshenziswa kwesikhathi eside.
Ingabe isebenza ngendlela efanayo kubantu abasha?
Kodwa-ke, kufanele kuqashelwe ukuthi lezi zifundo zenziwa kubantu abaneminyaka engama-50 noma ngaphezulu. Lokho kungenxa yokuthi amazinga e-melatonin ngokwemvelo ehla njengoba sikhula (imvamisa uma sifika eminyakeni engu-50 noma engu-60).
Abantu abasha akufanele bakubone lokho kuncipha. Izithasiselo ze-melatonin ngokuvamile azisebenzi kubantu abasha ngoba azibadingi, okusho ukuthi abantu abaneminyaka engaphansi kwengama-50 akufanele babe nenani elinganele.
Esikhundleni salokho, izinkinga zokulala kubantu abangaphansi kweminyaka engama-50 ngokuvamile zibangelwa ezinye izinkinga, ezifana nengcindezi, i-apnea, noma ukuchayeka ekukhanyeni okuluhlaza okwesibhakabhaka (kusuka kumafoni nakumadivayisi) ngaphambi kokulala. Izikhathi eziningi, ukusetshenziswa kwesikrini inkinga. Lapho uveza ubuchopho bakho ekukhanyeni okungabangela ukuqwasha, uzonciphisa inani le-melatonin onayo. Uma amaleveli ehlile, kunzima ukuwabuyisela ekulaleni okuphelele.
Ukuba nokukhanya okukhanyayo phambi kobuso bakho kunomphumela omubi wokwenza ubuchopho bakho bucabange ukuthi ilanga lisaphumile, ngakho-ke kufanele uphapheme. Ngokufanelekile, zama ukungasebenzisi noma yiziphi izinto zikagesi ngemva kokushona kwelanga, futhi uma ungakwazi ukukusiza, ungagcini ifoni yakho ekamelweni lakho lapho ulele, njengoba ikhipha ukukhanya okuncane okuluhlaza okwesibhakabhaka ngisho nalapho isikrini sikhiyiwe. .
Imiphumela emibi
Kunemiphumela ethile yokuthatha njalo izithasiselo ze-melatonin.
Ubuchopho bucabanga ukuthi kusebusuku
Uma wengeza izithasiselo ohlelweni lwakho lwasebusuku, ubuchopho bakho buphendula ngendlela obungenza ngayo ngokukhiqiza kwayo i-melatonin. Ihomoni (ngisho ngelephilisi) itshela ubuchopho bakho ukuthi ilanga selishonile futhi sekuyisikhathi sokulala.
Amazinga e-melatonin ngokwemvelo akhuphuka cishe amahora amabili ngaphambi kokulala. Ngokuphambene nokuqonda okufanayo, I-melatonin empeleni ayikusizi ukuba ulale, kodwa ibeka ingqondo yakho esimweni sokungalali buthule. Ngamanye amazwi, kusiza ukugcina umzimba wakho usesimweni esivamile.
Isheduli yokulala iqala kabusha
I-melatonin yemvelo itshela ubuchopho bakho ukuthi kusebusuku ngakho-ke isikhathi sokulala. Ngakho-ke uma uthatha izithasiselo ngesikhathi esihlukile, isigqi sakho se-circadian siyashintsha, yingakho amaphilisi e-jet lag esetshenziswa kakhulu.
Nakuba engancomi ukuthi abantu basebenzise i-melatonin kaningi, kungaba usizo lapho uya endaweni yesikhathi entsha noma ulungisa ishejuli entsha yomsebenzi wasebusuku, isibonelo. Uma ithathwa ngesikhathi esifanele (ihora noma amabili ngaphambi kokulala), izithako zingasiza umzimba wakho ukuba ujwayelane futhi ulale ngokwemvelo ngesikhathi esisha.
Kodwa inhloso lapha ukusebenzisa izithasiselo ukusiza ukuzijwayeza ishejuli entsha, hhayi ukuyisebenzisa njalo ebusuku. Kufana nezinduku zomlenze ophukile: uzisebenzisa isikhashana kuze kube yilapho umlenze wakho usukwazi ukuthwala isisindo ngokwawo futhi.
Izinga lokushisa lomzimba lingashintsha
Ingxenye yobuchopho bakho elawula isigqi sakho se-circadian kanye nokukhiqizwa kwe-melatonin yemvelo (leyo yinucleus yakho ye-suprachiasmatic, ukunemba) nayo inomthwalo wemfanelo wokulawula izinga lokushisa lomzimba wakho oyinhloko, ngokocwaningo oluncane lwango-April 2019 ku-Journal of Pineal. ucwaningo.
Izinga lokushisa lomzimba wakho livame ukukhuphuka njengoba ilanga lishona futhi liphakeme kakhulu ebusuku, okuyilapho futhi amazinga akho e-melatonin ephakeme kakhulu, ngokocwaningo olushiwo ngenhla. Ngemva kokunikeza abantu abangu-10 isithasiselo se-melatonin esingu-5-milligram, abacwaningi babone ukwanda kwezinga lokushisa lomzimba, okubonisa ukuthi isengezo senze umsebenzi waso.
Kodwa njengoba amazinga akho ethinta ukulawulwa kwezinga lokushisa lomzimba wakho, futhi izinguquko ekushiseni komzimba zihambisana nokuqapha kwakho, ufuna ukwenza isiqiniseko sokuthi uthatha isithasiselo ngokuhlakanipha.