Dzithandizeni kuchotsa kusowa tulo

Dzithandizeni kuchotsa kusowa tulo

Ena amafunikira thandizo pang'ono pogona nthawi ndi nthawi, ndipo ochulukirapo akutembenukira ku zakudya zopatsa thanzi kuti awathandize kupumula madzulo. Melatonin ndi imodzi mwazinthu zodziwika bwino zothandizira kugona, ndipo Live Science yatulutsa lipoti lonena za momwe imagwirira ntchito pothana ndi vuto la kugona komanso kusowa tulo.

M’nkhani ya lipotilo, Dr. Michael J. Breus, katswiri wa zamaganizo ndiponso mnzake wa bungwe la American Academy of Sleep Medicine ananena kuti zonsezi “zimadalira pa zifukwa zingapo,” kuphatikizapo ngati wodwalayo akudwala matenda a melatonin, ndiponso ngati munthuyo akudwala matenda ovutika maganizo. kupendedwa kofunikira kunachitidwa, ndipo ngati Iye afunikira melatonin, mlingo wolondola umaperekedwa, ndiyeno “melatonin ingakhale yogwira mtima kwambiri,” kufotokoza kuti tiyenera kukumbukira nthaŵi zonse kuti “melatonin sichiri chogonetsa koma ndi chothandizira champhamvu.”

hormone yakuda

Melatonin ndi timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timapanga tikakumana ndi mdima. Mlingo wa melatonin umakwera madzulo usanayambike m'mamawa, ndikugwanso masana.

Anti-oxidant

Kafukufuku wa 2014 wochokera ku dipatimenti ya Cellular and Structural Biology ya University of Texas anasonyeza kuti melatonin ndi antioxidant yodabwitsa, yomwe imathandiza kuteteza thanzi la thupi ndi ubongo.

Koma monga momwe Pulofesa Breus akufotokozera, pali zifukwa zosiyanasiyana zomwe zingayambitse kuchepa kwa melatonin, ndi zaka kukhala chimodzi mwa zifukwa zazikulu, kuyambira zaka za 40-45, melatonin yomwe ilipo mwachibadwa imayamba kuchepa. Kafukufukuyu, wopangidwa ndi gulu la Spanish Sleep Society's Insomnia Study Group, adapeza kuti wamkulu wazaka 70 amakhala ndi 10% yokha ya melatonin ya ana omwe amabadwa asanakwane - nthawi yomwe milingo ya melatonin imakhala yokwera kwambiri. Pulofesa Breus anati: “Munthu sangatayiretu melatonin kotheratu, koma akamakula, kuchuluka kwa melatonin kumachepa, ndipo nthawi imene imapangidwanso imatha kusintha.

Kusintha ntchito

Mlingo wa melatonin ungakhudzidwe ndi zinthu zosiyanasiyana, zina mwazo zomwe munthu amazilamulira.” Zinthu zake ndi zaka, kupsinjika maganizo, mankhwala, kugona kosasinthasintha kumene kumachitika chifukwa cha ntchito ya mashifiti, komanso chilengedwe. Nthawi zambiri, kuwala m'nyumba ndi kunja kungalepheretse kuchuluka kwa melatonin kukwera bwino ndipo izi zimatha kusokoneza kugona. Kuwala kwa buluu kuchokera pamakompyuta, mafoni am'manja, ndi mapiritsi kungasokonezenso kupanga melatonin ngati itagwiritsidwa ntchito musanagone.

Melatonin yowonjezera

Nthawi zina, njira yokhayo yoti anthu abwezeretse milingo ya melatonin ndikugona bwino ndikutenga chowonjezera cha melatonin. Izi zimabwera m'njira zosiyanasiyana, kuphatikizapo zamadzimadzi, mapiritsi, ngakhale mapiritsi omwe amatha kutafuna. Koma ndi bwino kukaonana ndi dokotala musanamwe.

Melatonin ndi yothandiza, koma ndikofunika kudziwa kuti zowonjezera izi sizothandiza ndipo sizingathandize "kuchiritsa" matenda ena ogona monga kugona tulo. Palibe umboni woonekeratu wosonyeza kuti kumwa melatonin kumapangitsa kugona kapena kugona bwino. Prof. Breus akunena kuti melatonin supplementation ikhoza kuonedwa kuti ndi "wowongolera tulo, osati woyambitsa kugona".

Ubwino wamagulu atatu

Kwa anthu ena omwe ali ndi vuto la kugona, chithandizo cha melatonin chingathandize kubwezeretsa kachitidwe ka kugona. Pali magulu atatu omwe angapindule kwambiri ndi melatonin yowonjezera. Ngati munthu ali paulendo ndipo ali ndi jet lag, mlingo wa melatonin ukhoza kumuthandiza kuti ayambenso kugona. Momwemonso, kugwira ntchito mosinthana, makamaka usiku, kumatha kusokoneza kayimbidwe ka circadian ndi kupanga melatonin. Mavitamini a Melatonin angathandize kunyenga thupi kuganiza kuti ndi nthawi yogona, ngakhale kunja kuli kunja.

Mlingo woyenera

Gulu lachitatu ndi anthu, omwe alibe melatonin kale, kotero mlingo woyenera wa melatonin supplement ukhoza kukhala wothandiza kwambiri. Pulofesa Breus anati: “Ngati munthu akumwa melatonin ngati piritsi, tikulimbikitsidwa kumwa 0.5 mg mpaka 1.5 mg mphindi 90 asanagone. Koma ngati akumwa melatonin yamadzimadzi, ayenera kumwanso mlingo womwewo koma kutatsala theka la ola asanagone.”

Zizindikiro za kusowa kwa melatonin

Zizindikiro za kuperewera kwa melatonin ndi kutopa kwa masana, kulephera kuyang'ana bwino, kuda nkhawa, kupsinjika maganizo, kulephera kugona kwa nthawi yaitali, ndi "chizungulire" m'mawa. Ngati munthu akuda nkhawa kuti atha kukhala ndi vuto la melatonin, atha kuyezetsa kuyeza kuchuluka kwa melatonin ndi dokotala kapena njira zoyezera kunyumba.

Contraindications kuti muwonjezere ntchito

Nthawi zambiri, zocheperako ndizochepa pankhani ya kumwa mankhwala owonjezera a melatonin, koma pali mfundo zina zomwe ziyenera kukambidwa ndi dokotala musanayambe kumwa mankhwala a melatonin. Ngati wodwala ali ndi pakati, akukonzekera kutenga pakati, kapena akuyamwitsa, sayenera kumwa melatonin. Momwemonso, omwe amamwa mankhwala ochepetsa kupsinjika maganizo ayenera kupewa kumwa chifukwa angapangitse zizindikiro za kuvutika maganizo.

Pulofesa Breus anawonjezera kuti: “Anthu amene ali ndi vuto lotaya magazi, amene anawaika chiwalo, ndiponso odwala matenda a shuga ayenera kuganiza mofatsa chifukwa melatonin ikhoza kukhala ndi zotsatirapo zoipa. Aliyense wosakwanitsa zaka 18 amaletsedwa kumwa mankhwala owonjezera a melatonin.
Mankhwala a Melatonin amadziwikanso kuti amakweza kuthamanga kwa magazi, kuphatikizapo omwe amamwa kale mankhwala a kuthamanga kwa magazi.

zotsatira zoyipa

Zotsatira za Melatonin zingaphatikizepo mutu, nseru ndi chizungulire.Ngati munthu akumwa mankhwala a melatonin, sayenera kuyendetsa galimoto kapena kugwiritsa ntchito makina atamwa.
Imani pambuyo pa masiku 14

Ngati melatonin imapangitsa kusintha kugona ndipo wodwala sakumana ndi vuto lililonse, zingakhale bwino kuimwa usiku uliwonse kwa miyezi iwiri. Koma ziyenera kusiyidwa ngati sizinathandize mkati mwa milungu iwiri.