Ngaba kukhuselekile ukuthatha iMelatonin ngelixa ukhulelwe?

Umxholo

• Ngaba ikhuselekile?
• Zithini izibonelelo zemelatonin?
• Ungazithatha njani izongezo ze-melatonin
• Ungayithenga phi melatonin?
• Iingcebiso zokulala
• 1. Ixesha lokufika ekhaya ngexesha lesikrini
• 2. Ucoceko kwigumbi lokulala
• 3. Nyusa umdlalo wakho womqamelo
• 4. Vuka uye kulala ngexesha elifanayo yonke imihla
• 5. Izenzo zokuthomalalisa
• 6. Izixhobo zokulala ezikhuselekileyo
• Yise kude

Ushwankathelo

I-Melatonin isandula ukuba sisongezelelo esidumileyo kubantu abafuna ukulala ngcono. Ikwadlala indima kwimpilo yokuzala. Nangona kunjalo, uphando alucacanga malunga nokuba ngaba i-melatonin ikhuselekile na xa umntu ekhulelwe.

I-Melatonin yihomoni eveliswa ngumzimba wakho ngokwendalo. Phakathi kwezinye izinto, linoxanduva lokugcina iwotshi yomzimba wakho kumjikelo weeyure ezingama-24. Lo mjikelo sisingqisho esijikelezayo esiqinisekisa ukuba ulala ebusuku kwaye uvuke kusasa. Ngamanye amaxesha abantu bazama ukuthatha izongezo ezongezelelweyo ze-melatonin ukuphucula umgangatho wabo wokulala.

Zombini ii-ovari kunye ne-placenta zenza amanqanaba aphezulu e-melatonin kwaye asebenzise i-hormone ngalo lonke ixesha lokukhulelwa kunye nokuhanjiswa. Amanqanaba eMelatonin anyuka ngokubonakalayo kwiiveki ezingama-24 zokukhulelwa kwaye anyuke nangakumbi emva kweeveki ezingama-32.

IMelatonin isebenza ne-oxytocin ukukhuthaza abasebenzi kunye nokuhanjiswa. Amanqanaba eMelatonin aphezulu ngobusuku, ekusenokwenzeka ukuba uninzi lwabasetyhini baya kubeleka ngokuhlwa nangokusa.

I-Melatonin ikwafumaneka kwi-amniotic fluid, kwaye iintsana zixhomekeke kunikezelo lwe-melatonin yoomama wabo ngelixa besesibelekweni kwaye kude kube ziiveki ezi-9-12 emva kokuba bezelwe. Ke, izongezo ze-melatonin zinokuchaphazela owasetyhini kunye nosana lwakhe.

Funda ukuze ufunde kabanzi malunga nezibonelelo kunye nomngcipheko we-melatonin xa ukhulelwe.

Ngaba ikhuselekile?

Umzimba wakho uzenzela i-melatonin yawo ngalo lonke ixesha. Nokuba kuya kufuneka uthathe izongezo ezongezelelweyo kuxoxwa ngazo. Kungenxa yokuba into yendalo ayithethi ukuba ikhuseleke ngokupheleleyo. Ukuba uthatha isongezelelo se-melatonin, xelela ugqirha wakho ukuze babenako ukubona naziphi na iingxaki ezinokubakho.

I-Melatonin ayiboniswanga ikhuselekile ekukhulelweni, kwaye akukho milinganiselo ilinganiselweyo, nto leyo eyenza ukuba kube nzima ukuthenga ishelfu kwaye uzenzele ngokwakho.

I-Melatonin ithathwa njengekhuselekileyo ekusebenziseni ixesha elifutshane, kodwa iziphumo zayo zexesha elide azifundwanga.

ifumanise ukuba i-melatonin eyongezelelweyo ngexesha lokukhulelwa ichaphazele kakubi ubunzima bomama, ubunzima bokuzalwa komntwana, kunye nokufa kosana.

Iziphumo ezinokubakho zibandakanya:

• ukozela
• isicaphucaphu
• intloko ebuhlungu
• isiyezi

Zithini izibonelelo zemelatonin?

Izifundo zabantu ngeziphumo ze-melatonin ekukhulelweni nakwiintsana zikumanqanaba okuqala. Olunye uvavanyo lwezilwanyana lubonakalise unxibelelwano oluqinisekileyo phakathi kwe-melatonin kunye neziphumo zokukhulelwa, nangona kunjalo.

Ezi zilandelayo zezinye zeenzuzo ezinokubakho ze-melatonin kwimveku:

• Kubalulekile ekukhuleni kwengqondo esempilweni.
• Isenokuba kukudodobala kokukhula kwangaphakathi.
• Inokuba noxinzelelo lwe-oxidative (ukonakala kweeseli).
• Inokuba neengxaki zokuziphatha kakubi.

Izibonelelo ezinokubakho kwabasetyhini abakhulelweyo zibandakanya:

• Kusenokwenzeka.
• Ingabeka umngcipheko kwi-preeclampsia, nangona izifundo ebantwini zilinganiselwe.
• Inokuba semngciphekweni wokuzalwa ngaphambi kwexesha, nangona kufuneka kwenziwe izifundo ebantwini.
• Kungenzeka ukuba kusebenze i-placenta.
• Kungenzeka, ngakumbi kubafazi abasebenza ngokutshintsha kunye nobusuku.

Kusafuneka okuninzi ngakumbi kwizifundo zabantu ukubonisa ukuba ngaba isongezelelo se-melatonin kufuneka sisetyenziswe ngokukodwa kwezi meko.

Ungazithatha njani izongezo ze-melatonin

Uninzi lwee-melatonin supplements ziza njengepilisi eyomileyo oyithathayo ngomlomo.

Umthamo oqhelekileyo we-melatonin yi-1-3 mg. Le milingo inyusa amanqanaba e-melatonin amaxesha angama-20 kwinqanaba lakho eliqhelekileyo. Buza ugqirha wakho malunga nengcebiso yabo malunga nokuba ungathatha malini.

Ukuba uthatha izongezo ze-melatonin, kusenokwenzeka ukuba licebo elilungileyo ukuthatha ngexesha elinye yonke imihla kuba ichaphazela umjikelo wakho wokulala.

Ungayithenga phi melatonin?

Soloko uthetha nomboneleli wakho wezempilo ngaphambi kokuqala izongezo ezintsha.

Awudingi amayeza okuthenga i-melatonin. Ifumaneka ngokulula kwiivenkile ezininzi zokutya nezempilo. Ulawulo lwe-US Food and Drug Administration (i-FDA) alulawuli izongezo ngokungqongqo njengamanye amayeza, ke umgangatho awuqinisekiswanga. I-FDA iqinisekisa ukuba iibhotile zokuncedisa aziphazanyiswa okanye zibhalwe gwenxa.

Kuye kuhlobo ngalunye ukuqinisekisa ukuba izongezo zabo zikhuselekile kwaye zicocekile. Fumana uphawu lokuthenjwa lwezincedisi ngokwenza uphando, ubuze ugqirha wakho, kwaye ubuze umnini venkile yokutya esempilweni.

Iingcebiso zokulala

Ukulala kubalulekile kuwo wonke umntu. Ukulala kunokuba nzima ngakumbi kumfazi okhulelweyo. Thetha nogqirha wakho ukuba unengxaki yokulala kakuhle ebusuku.

Ngaphambi kokuba ufikelele kulo naluphi na uhlobo lwamayeza ukuze ulale ngcono, kukho iindlela ezahlukeneyo zokuziphatha onokukhetha ukuxhasa ukulala okungcono.

1. Ixesha lokufika ekhaya ngexesha lesikrini

Cima zonke izikrini ezikhanyayo iyure ngaphambi kokuba unethemba lokulala. Ukukhanya okukhutshwayo kuchaphazela iihomoni zendalo zomzimba wakho kunye nesingqi sokujikeleza.

2. Ucoceko kwigumbi lokulala

Gcina igumbi lakho lingenazinto zingcolileyo, kwaye usete ubushushu bujikeleze i-65 ° F. Unokufuna kwakhona ukuqaphela amakhethini amnyama okwenza igumbi ukunciphisa ukukhanya kwigumbi lakho.

3. Nyusa umdlalo wakho womqamelo

Abantu bahlambalaza malunga nemithwalo yabo yokukhulelwa, kodwa unako ukufumana umphumo ofanayo ngokubeka imilenze ngasemva kwakho, phakathi kwamadolo akho, nangaphantsi kwesisu sakho.

4. Vuka uye kulala ngexesha elifanayo yonke imihla

Eyona ndlela ilungileyo yokulala ngelixa eliqhelekileyo busuku ngabunye kukuvuka ngexesha eliqhelekileyo ntsasa nganye. Esi senzo sisebenza kunye neehomoni zomzimba wakho ukugcina isingqisho sakho sokujikeleza sihambelana.

5. Izenzo zokuthomalalisa

Gxila ekwenzeni imisebenzi yokuthomalalisa iyure ngaphambi kokuba ulale, njengokuhlamba ubushushu okanye ishawa, ukufunda incwadi, ukucamngca, okanye ukubhala kwijenali.

6. Izixhobo zokulala ezikhuselekileyo

I-Unisom sisixhobo sokulala esinokukhuseleka ukusisebenzisa ngexesha lokukhulelwa. Buza ugqirha wakho ukuba usebenzisa le okanye enye into yokulala ilungile.

Yise kude

I-Melatonin yinto eyaziwayo yokulala yendalo. Ngokubanzi kuthathwa njengokukhuselekileyo ekusebenziseni ixesha elifutshane, kodwa akuqinisekiswanga kukhuselekile ekukhulelweni. Thetha nogqirha wakho ngaphambi kokuba uthathe i-melatonin ngexa lokukhulelwa.