Iziphumo ezibi zeMelatonin: Zithini iingozi?

Umxholo

• Yintoni iMelatonin?
• Ngaba iMelatonin inazo naziphi na iziphumo ebezingalindelekanga?
• Sebenzisa kuBantwana
• Ukulala Emini
• Ezinye iinkxalabo
• Ungayongeza njani iMelatonin
• Ungawanyusa njani amaNqanaba eMelatonin ngokwendalo
• Umgca osezantsi

I-Melatonin yincindi yamadlala kunye nokutya okuqhelekileyo okusetyenziswa njengesixhobo sokulala.

Nangona ineprofayili ebalaseleyo yokhuseleko, ukuthandwa kwe-melatonin kuye kwaphakamisa iinkxalabo ezithile.

Ezi zinto zixhalabisayo ikakhulu zibangelwa kukusilela kophando kwiziphumo zalo zexesha elide, kunye neziphumo zalo ezibanzi njengehomoni.

Eli nqaku liphonononga iziphumo ezinokubakho zezongezo ze-melatonin.

Yintoni iMelatonin?

I-Melatonin yi-neurohormone eveliswa ngamadlala wepineal kwingqondo, ikakhulu ebusuku.

Ilungiselela umzimba ukuba ulale kwaye ngamanye amaxesha ibizwa ngokuba yi "hormone yokulala" okanye "ihomoni yobumnyama."

Izongezo zeMelatonin zihlala zisetyenziswa njengesixhobo sokulala. Bayakunceda ulale, uphucule umgangatho wokulala kwaye wandise ixesha lokulala. Nangona kunjalo, azibonakali ngathi zisebenza njengamanye amayeza okulala ().

Ukulala ayisiyiyo kuphela umsebenzi womzimba ochaphazelekayo yi-melatonin. Le hormone ikwadlala indima kukhuselo lomzimba kwaye inceda ukulawula uxinzelelo lwegazi, ubushushu bomzimba kunye namanqanaba e-cortisol, kunye nokwabelana ngesondo kunye nokusebenza komzimba ().

E-US, i-melatonin iyafumaneka kwi-counter-counter. Ngokwahlukileyo koko, sisiyobisi esigqirha eOstreliya nakumazwe amaninzi aseYurophu kwaye samkelwe kuphela ukuba sisetyenziswe kubantu abadala abanengxaki yokulala (,).

Ukusetyenziswa kwayo kuyakhula, kuphakamisa inkxalabo malunga neziphumo ebezingalindelekanga ezinokubakho.

Isishwankathelo I-Melatonin yincindi yedlala eveliswa yingqondo ekuphenduleni ukukhanya okuphelayo. Ilungiselela umzimba ukulala kwaye ihlala isetyenziswa njengesixhobo sokulala.

Ngaba iMelatonin inazo naziphi na iziphumo ebezingalindelekanga?

Izifundo ezimbalwa ziphande ukhuseleko lwe-melatonin, kodwa akukho namnye ubonakalisileyo. Kananjalo kubonakala ngathi ayibangeli kuxhomekeka okanye ukurhoxa kwiimpawu (,).

Nangona kunjalo, ezinye iingcali zonyango zixhalabile ukuba inokunciphisa imveliso yendalo ye-melatonin emzimbeni, kodwa izifundo zexesha elifutshane azibonisi ziphumo zinjalo (,,).

Izifundo ezininzi zichaze iimpawu ngokubanzi, kubandakanya ukuba nesiyezi, intloko ebuhlungu, isicaphucaphu okanye ukuphazamiseka. Nangona kunjalo, ezi beziqhelekile ngokufanayo kunyango nakumaqela e-placebo kwaye azinakubalelwa kwi-melatonin ().

Izongezo zeMelatonin ngokubanzi zithathwa njengezikhuselekileyo kwixesha elifutshane, nokuba zithathwa ngeedosi eziphezulu kakhulu. Nangona kunjalo, uphando oluthe kratya kukhuseleko lwexesha elide luyafuneka, ngakumbi ebantwaneni ().

Iziphumo ebezingalindelekanga ezimbalwa kunye nokusebenzisana kweziyobisi kuxoxwa ngazo kwizahluko ezingezantsi.

Isishwankathelo Izongezo zeMelatonin zithathwa njengezikhuselekileyo, kwaye akukho zifundo zivelileyo naziphi na iziphumo ebezingalindelekanga ukuza kuthi ga ngoku. Nangona kunjalo, uphando oluthe kratya luyafuneka ukuvavanya iziphumo zalo zexesha elide.

Sebenzisa kuBantwana

Ngamanye amaxesha abazali banika izongezo ze-melatonin kubantwana abanengxaki yokulala ().

Nangona kunjalo, i-FDA ayikwamkelanga ukusetyenziswa kwayo okanye kuvavanye ukhuseleko lwayo ebantwaneni.

EYurophu, izongezo ze-melatonin yinyango kuphela emiselweyo ukulungiselela abantu abadala. Nangona kunjalo, olunye uphando lwaseNorway lufumanise ukuba ukusetyenziswa kwabo okungagunyaziswanga ebantwaneni kuyenyuka ().

Ngelixa kungekho sizathu sithile sokuxhalaba, iingcali ezininzi ziyathandabuza ukucebisa ngesi songezelelo kubantwana.

Ukuthandabuza kubangelwa ngokuyinxenye ziziphumo ezibanzi ezibanzi, ezingacaciswanga ngokupheleleyo. Abantwana bathathwa njengeqela elinobuthathaka, njengoko bekhula kwaye bekhula.

Izifundo zexesha elide ziyafuneka ngaphambi kokuba i-melatonin isetyenziswe ngokhuseleko olupheleleyo ebantwaneni ().

Isishwankathelo Ngelixa abazali ngamanye amaxesha banika izongezo ze-melatonin ebantwaneni babo, uninzi lweengcali zezempilo azikukhuthazi ukusetyenziswa kwalo kweli qela leminyaka.

Ukulala Emini

Njengoncedo lokulala, izongezo ze-melatonin kufuneka zithathwe ngokuhlwa.

Xa kuthathwa ngamanye amaxesha emini, kunokubangela ukulala okungathandekiyo. Gcina ukhumbula ukuba ukulala ngobuchwephesha ayisiyiyo ifuthe elisecaleni kodwa kunokuba umsebenzi ekujongwe kuwo (,).

Nangona kunjalo, ubuthongo yingxaki enokwenzeka kubantu abaye banciphisa amazinga okucoceka kwe-melatonin, eli lixabiso lokususwa kwesiyobisi emzimbeni. Izinga lokukhubazeka elikhuselekileyo longeza ixesha amanqanaba e-melatonin ahlala ephezulu emva kokuthatha izongezo.

Ngelixa le isenokungabi yingxaki kubantu abadala abasempilweni, ukuncitshiswa kwetyala le-melatonin kuye kwaxelwa kubantu abadala nakwintsana. Akukaziwa ukuba ngaba oku kunazo naziphi na iimpembelelo kumanqanaba e-melatonin kusasa emva kokuthatha izongezo (,).

Nangona kunjalo, nokuba i-melatonin yongeza okanye inaliti inikwa ngexesha lasemini, kubonakala ngathi ayichaphazeli amandla okugcina kugxilwe.

Izifundo kubantu abasempilweni abafakwe i-10 okanye i-100 mg ye-melatonin okanye banikwe i-5 mg ngomlomo abafumananga ziphumo kumaxesha okuphendula, ingqalelo, ukugxila okanye ukusebenza ngokuqhuba, xa kuthelekiswa ne-placebo (,).

Izifundo ezingaphezulu ziyafuneka ngaphambi kokuba izazinzulu ziziqonde ngokupheleleyo iziphumo zokuncedisa i-melatonin xa ulele emini.

Isishwankathelo Ukuxhaswa kweMelatonin kunokubangela ukulala emini xa kuthathwa emini. Kuya kufuneka usebenzise i-melatonin ngokuhlwa.

Ezinye iinkxalabo

Ezinye izinto ezixhalabisayo ziphakanyisiwe, kodwa uninzi alukhange luphandwe ngokupheleleyo.

• Ukudibana neepilisi zokulala: Olunye uphononongo lufumanise ukuba ukuthatha iyeza lokulala i-zolpidem kunye ne-melatonin kwandisa iziphumo ezibi zolpidem kwimemori nasekusebenzeni kwemisipha ().
• Ukwehla kobushushu bomzimba: I-Melatonin ibangela ukwehla kancinci kubushushu bomzimba. Ngelixa le nto ingeyona ngxaki, inokwenza umahluko kubantu abanobunzima bokugcina ukufudumala ().
• Ukucoca igaziI-Melatonin inokunciphisa nokuxinana kwegazi. Ngenxa yoko, kuya kufuneka uthethe nogqirha wakho ngaphambi kokuba uthathe idosi ephezulu kunye ne-warfarin okanye ezinye izicoci gazi ().

Isishwankathelo I-Melatonin inokusebenzisana namayeza, njengeepilisi zokulala, kwaye inokusebenza njengegazi elincinci xa lithathwa ngeedosi eziphezulu.

Ungayongeza njani iMelatonin

Ukunceda ukulala, imilinganiselo esemgangathweni isusela kwi-1 ukuya kwi-10 leemigram ngosuku. Nangona kunjalo, idosi efanelekileyo ayimiselwanga ngokusesikweni ().

Kuba ayizizo zonke izongezo ze-melatonin ezifanayo, qiniseka ukulandela imiyalelo kwileyibhile.

Kwakhona, gcinani engqondweni ukuba umgangatho wee-over-the-counter supplements awubekwa iliso ngabaphathi bezempilo. Zama ukukhetha iimveliso ezaziwayo nezingqinwe ngumntu wesithathu, ezinje ngeNgcaciso yoKhetho kunye ne-NSF yaMazwe ngaMazwe.

Iingcali ezininzi azikukhuthazi ukusetyenziswa kwazo ebantwaneni nakwishumi elivisayo de kubekho ubungqina obungakumbi bokuqinisekisa ukhuseleko kula maqela ().

Kuba i-melatonin idluliselwa kubisi lwebele, oomama abancancisayo kufuneka bahlale bekhumbula ukuba kunokubangela ukulala kakhulu emini kwiintsana ezincancisayo ().

Isishwankathelo

Umthamo oqhelekileyo wamanqanaba e-melatonin ukusuka kwi-1-10 mg ngosuku, kodwa qiniseka ukulandela imiyalelo kwileyibhile. Abazali akufuneki bayinike abantwana babo bengakhange baqale bathethe babonelele ngonyango lwabo.

Ungawanyusa njani amaNqanaba eMelatonin ngokwendalo

Ngethamsanqa, unokunyusa amanqanaba akho e-melatonin ngaphandle kokuxhasa.

Iiyure ezimbalwa ngaphambi kokulala, cima zonke izibane ekhaya kwaye uphephe ukubukela iTV kunye nokusebenzisa ikhompyuter yakho okanye i-smartphone.

Ukukhanya okuninzi kakhulu kunokunciphisa ukuveliswa kwe-melatonin kwingqondo, yenze kube nzima kuwe ukuba ulale ().

Unokuwomeleza umjikelo wakho wokulala ngokuziveza kukukhanya kwendalo emini, ngakumbi kusasa ().

Ezinye izinto ezinxulunyaniswe namanqanaba asezantsi e-melatonin kubandakanya uxinzelelo kunye nomsebenzi wokutshintsha.

Isishwankathelo Ngethamsanqa, unokuyonyusa imveliso yakho yendalo ye-melatonin ngokunamathela kwishedyuli yokulala rhoqo kunye nokuthintela ukukhanya okunganyanzelekanga ngokuhlwa.

Umgca osezantsi

Izongezo zeMelatonin khange zidityaniswe naziphi na iziphumo ebezingalindelekanga ezibi, nokuba kuthathwa kakhulu.

Nangona kunjalo, uninzi lweengcali ziyavuma ukuba uphando oluthe kratya kukhuseleko lwexesha elide luyafuneka.

Ke, abantu ababuthathaka, njengabantwana kunye nabasetyhini abakhulelweyo okanye abancancisayo, kufuneka babonane noogqirha babo ngaphambi kokuba bayithathe.

Nangona kunjalo, i-melatonin ineprofayili yokhuseleko egqwesileyo kwaye ibonakala iluncedo lokulala olusebenzayo. Ukuba uhlala ulele kakubi, kunokuba kulunge ukuzama.