Ngaba iMelatonin iyakhobokisa?
Umxholo
- Ushwankathelo
- Ngaba unokuba likhoboka lemelatonin?
- Umntu kufuneka athathe malini?
- Zithini iziphumo zokuthatha i-melatonin?
- Umgca wezantsi
Ushwankathelo
I-Melatonin yihomoni yendalo emzimbeni wakho enceda ukukhuthaza ukulala. Ngenxa yokuthomalalisa kunye nokuzola, ikwabizwa ngokuba yi "hormone yokulala."
Ingqungquthela yakho yepineal ikhupha i-melatonin kwingqondo yakho ngamaxesha athile omhla. Ikhupha ngaphezulu ebusuku, kwaye icothisa imveliso xa kukhanya ngaphandle.
Ukongeza kwindima yayo ebuthongweni, i-melatonin inezixhobo ezichasene nokudumba kunye ne-antioxidant.Kukwabandakanyeka nasekulawuleni uxinzelelo lwegazi, ukusebenza komzimba, kunye nobushushu bomzimba. Njengoko uneminyaka yobudala, umzimba wakho wenza i-melatonin encinci.
Isongezelelo sisetyenziselwe ukunceda ngengxaki yokulala enesangqa esijikelezayo:
- abantu abaziimfama
- abo bane-jet lag
- abasebenzi beeshifti
- abantwana abaneengxaki zokukhula, njenge-autism spectrum disorder.
I-Melatonin yongezelelo lwe-counter-counter-counter e-United States, efumaneka ngokubanzi kufuphi neevithamini kunye nezongezelelo.
Ngaba unokuba likhoboka lemelatonin?
Kungenxa yokuba into "yendalo" ayenzi ukuba ikhuseleke ngokuzenzekelayo. Ngelixa kungekho ngxelo zokuba i-melatonin ikhoboka njengalo mbhalo, xa uthatha amayeza okanye izongezo, kusoloko kulungile ukuba wazi iziphumo ezinokubakho zento leyo.
I-Melatonin ayibangeli ukurhoxiswa okanye iimpawu zokuxhomekeka, ngokungafaniyo namanye amayeza okulala. Kananjalo ayibangeli ubuthongo "obalekayo," kwaye awuyakhi ukunyamezelana nayo. Ngamanye amagama, akubangeli ukuba ufune ngakumbi nangakumbi njengoko ixesha lihamba, nto leyo ephawuleka ukuba likhoboka. Ezi mpawu zenza ukuba kungalindeki ukuba i-melatonin ibe likhoboka. Uphando lwexesha elide kufuneka lwenziwe kwi-melatonin kunye nefuthe lokusetyenziswa kwexesha elide, nangona kunjalo.
Ukuba wena okanye ilungu losapho unembali yokuba likhoboka, thetha nogqirha wakho malunga nokusebenzisa kwakho i-melatonin kunye nezinye izinto ezinokukhathaza. Isenokungalungeli wonke umntu.
Umntu kufuneka athathe malini?
Nangona i-melatonin yenziwe ngokwendalo ngumzimba, kusabalulekile ukusebenzisa ukhathalelo ngezixhasi. Incinci kakhulu i-melatonin ayizukuvelisa isiphumo sokuhlala, kwaye okuninzi kunokubangela iziphumo ezingafunekiyo, kubandakanya nokuphazamisa nangakumbi kumjikelo wakho wokulala. Icebo kukuthatha idosi esebenzayo esezantsi, kuba ukuthatha intsalela ye-melatonin akunakukunceda ulale ngcono.
Ngapha koko, isenokungabikho kangako idosi, njengamaxesha olawulo, echaphazela ukusebenza kwayo.
Idosi yokuqala yesiqhelo ye-melatonin inokuvela kwi-0.2 ukuya kwi-5 mg. Olu luhlu olubanzi, ke kungcono ukuba uqale ngethamo elincinci, kwaye ngokuthe ngcembe usebenze ukuya kwidosi efanelekileyo kuwe. Ukuphuthelwa ngokubanzi kubantu abadala, idosi esemgangathweni inokusukela kwi-0.3 ukuya kwi-10 mg. Kubantu abadala abadala, idosi iphakathi kwe-0.1 kunye ne-5mg.
Amalungiselelo amaninzi orhwebo lwe-melatonin aqulathe isongezelelo kwiidosi eziphezulu kakhulu. Ngokusekwe kuphando, la madosi aphezulu nje ayimfuneko. IMelatonin yincindi yedlala, kwaye kungcono ukuthatha idosi esezantsi kangangoko isasebenza.
Abantwana abancinci kufuneka bakuphephe ukuthatha i-melatonin ngaphandle kokuba bayalelwe ngugqirha. Abasetyhini abakhulelweyo kunye nabo bancancisayo akufuneki bathathe i-melatonin de babuze ugqirha malunga nokuba kukhuselekile na ukwenza njalo.
Ubungakanani obuchanekileyo be-melatonin ekufuneka ubuthathile bunokwahluka, kuxhomekeke kubunzima bakho, ubudala, kunye nempendulo yakho kulamlo okanye kwizongezo. Ngaphambi kokuba uthathe nayiphi na i-melatonin, thetha nogqirha wakho ngamanye amayeza onokuthi uwathathe, ukuqinisekisa ukuba akukho kungabikho konxibelelwano lubi. Amanye amayeza anokutshintsha impendulo yakho kwi-melatonin, ngokunjalo.
Zithini iziphumo zokuthatha i-melatonin?
I-Melatonin ithathwa njengesixhobo sokulala, ngenxa yoko ngokwemvelo, enye yezona ziphumo ziphambili zokuncedisa ukozela okanye ukulala. Kuthathwe ngokufanelekileyo, iziphumo ebezingalindelekanga zihlala zinqabile, kodwa njengalo naluphi na unyango okanye isongezelelo, zinokwenzeka. Ziyakwenzeka kwakhona xa kuthathwa i-melatonin eninzi. Nokuba uthatha i-melatonin rhoqo okanye ngamaxesha athile akufuneki wenze mahluko ngokubhekisele kwiziphumo ebezingalindelekanga.
Ezinye iziphumo ezichaphazelekayo zingabandakanya:
- isicaphucaphu
- intloko ebuhlungu
- isiyezi
- Ukungcangcazela kancinci
- ukucaphuka
- uxinzelelo lwegazi oluphantsi
- isisu esiswini
- iimvakalelo zokwexeshana zokudakumba
Ukuba uthatha i-melatonin kwaye ujonge nayiphi na imiphumela emibi, thetha nogqirha wakho. Banokucebisa idosi eyahlukileyo, okanye enye indlela. Baxelele ngamanye amayeza okanye izongezo onokuthi uzithathe, kubandakanya iivithamini, ukulawula ukungahambelani okuhle.
Ngelixa i-melatonin ithathwa njengekhuselekileyo ukusebenzisa ixesha elifutshane, khange kubekho zifundo zaneleyo zexesha elide ukuze wazi ukuba ziziphi iziphumo ebezingalindelekanga ukuba zisetyenziswe ixesha elide. Ngelixa i-Food and Drug Administration (i-FDA) ilawula izongezo zokutya, imigaqo yahlukile kunaleyo yamachiza amiselweyo okanye iziyobisi ezingaphaya kwekhawuntare, kwaye zihlala zingqongqo kakhulu. Ukuba uceba ukuthatha i-melatonin ixesha elide, oku kunokuba yinto ekufuneka uyiqwalasele.
Umgca wezantsi
Okwangoku, akukho lincwadi lokucebisa ukuba i-melatonin iyakhobokisa. Uphando oluthe kratya kufuneka lwenziwe ngokusetyenziswa kwe-melatonin kunye neziphumo zayo, ngakumbi izifundo zokusetyenziswa kwe-melatonin yexesha elide. Ukuba unenkxalabo malunga nokusebenzisa i-melatonin okanye umlutha onokubakho kwisongezelelo, thetha nogqirha wakho.