IMIPHI IMIPHUMELA EPHATHELENE NGE-MELATONIN? INGABE BUKHO INGOZI EKUNEKELWE NGE-MELATONIN?

I-Melatonin, i-neurohormone ekhishwa izindlala zobuchopho, ibonakala iphephile ngisho noma iphuzwa ngemithamo ephezulu. Nokho, azikho izifundo ngemiphumela yayo emibi yesikhathi eside noma imithelela yayo kweminye imisebenzi yomzimba.

I-Melatonin iyi-neurohormone ekhiqizwa yizindlala zobuchopho futhi iyatholakala njengesengezo. Abantu abanezinkinga zokulala, okuhlanganisa nalabo abathatha isikhathi eside ukulala noma abanesikhathi esilinganiselwe sokulala, ngokuvamile bathatha izithasiselo ze-melatonin ukuze bathuthukise ikhwalithi yabo yokulala. Abantu ngokuvamile bathatha 1 mg kuya ku-10 mg njengomthamo we-melatonin, nakuba umthamo ofanele awukasungulwa. I-supplement ibonakala iphephile, ngisho nasezimeni lapho kuthathwa khona ngemithamo ephezulu efana ne-10 mg kuya ku-100 mg. Kodwa-ke, kunezixhumanisi ezingekho, ikakhulukazi imiphumela i-melatonin engaba nayo kumuntu ngokuhamba kwesikhathi, ukuthi iyithinta kanjani eminye imisebenzi yomzimba, nokuthi ingaba nomthelela kanjani ezinsaneni, intsha, kanye nomama abahlengikazi, okwenza ochwepheshe babe nokubhukelwa kwayo. ukusetshenziswa kwabantu abanjalo. Nakhu konke odinga ukukwazi mayelana melatonin.

Ukuqonda melatonin

Izinto zokuqala kuqala, ake siqonde ukuthi iyini i-melatonin. Uma uke wezwa nge-'hormone yobumnyama noma 'i-hormone yokulala,' uzwile nge-melatonin. Kuwuhlobo lwehomoni ekhiqizwa ubuchopho, ikakhulukazi izindlala zikaphayini. Ngakho-ke, ibizwa ngokuthi i-neurohormone. Abanye abantu banezinkinga zokulala futhi banezela nge-hormone, okusho ukuthi le hormone iyatholakala njengesengezo. E-USA, abantu bangayithenga ngekhawunta. Kodwa-ke, eYurophu, e-Australia, nasezifundeni ezihambisanayo, i-melatonin ithathwa njengomuthi othengiswa kuphela ngencwadi kadokotela (umuthi kadokotela kuphela noma i-POM).

I-Melatonin inemiphumela ehlukahlukene

I-Melatonin iyisengezo esiphephile ngempela, futhi ukuphatha kwayo akuzange kuhlotshaniswe nezinkinga ezinkulu zezokwelapha noma imiphumela engemihle. Nokho, ochwepheshe banokungabaza kwabo nge-melatonin ngoba imiphumela yayo ibanzi. Ngaphandle kokusebenza njengensiza yokulala, kuthinta ezinye izici zempilo kanye nekhwalithi yokuphila, okuhlanganisa ubulili, ukukhululwa kwe-cortisol, ukuzivikela komzimba, izinga lokushisa, nezinhlelo zomfutho wegazi. Ngakho-ke, kunesidingo sokuhlola imiphumela yayo ezinhlelweni ezishiwo, ikakhulukazi esikhathini eside.

Ingabe ukwengezela nge-melatonin kubangela abantu ukuba babe nemiphumela emibi kakhulu?

I-Melatonin inephrofayili ephephe kakhulu, yingakho ukusetshenziswa kwayo kukhula ngokuthandwa. Nakuba ingasebenzi njengeminye imithi nezinsiza zokulala, ayinayo imiphumela emibi erekhodiwe. Ucwaningo oluningana lwenziwe ukuthola ukuthi i-melatonin iqhathaniswa kanjani ne-placebo ngemiphumela engemihle, kodwa alukho olungathathwa njengolubalulekile. Nakuba abanye abantu bakhononda ngesiyezi, ikhanda elibuhlungu, isicanucanu, njll., imiphumela yatholwa abahlanganyeli bawo womabili amaqembu. Ngakho-ke, ayengacaciswanga ne-melatonin. Kodwa-ke, kukhona ukubhuka mayelana nokunikeza izithasiselo ze-melatonin emaqenjini azwelayo njengezinsana, intsha, nomama abancelisa ibele njengoba ucwaningo oluningi alufinyeleli kulesi sici, futhi i-melatonin ayizange icwaningwe ngemiphumela yayo emibi kweminye imisebenzi ngaphandle kokulala.

Abanye ochwepheshe besaba ukuthi ukufaka i-melatonin kungase kuphazamise ukukhiqizwa okungokwemvelo komzimba kwe-melatonin

Njengoba kushiwo ekuqaleni, i-melatonin iyi-neurohormone ekhishwa izindlala zobuchopho zikaphayini. Lokhu kusho ukuthi umzimba unesimiso esiwufihlayo, kodwa abanye abantu banezinkinga zokulala futhi bafinyelele kukho. Kanjalo, i-melatonin isiza umuntu ukuba alale ngokushesha, ithuthukise isikhathi sakhe sokulala, futhi yehlise izinga lokushisa lomzimba ukuze enze ukulala kube lula. Nokho, abanye ososayensi banomuzwa wokuthi ukusebenzisa i-melatonin isikhathi eside kungase kuphazamise isimiso somzimba sokuzivikela ukuze ikhiqize. Nakuba lokhu kungase kube nengqondo, izifundo zesikhathi esifushane azikakuqinisekisa lokhu, kodwa kunesidingo sokuqhubeka nokucwaninga i-melatonin ukuze kugcwalise lezi zixhumanisi ezingekho. Nokho, ngokuvamile, i-melatonin ibizwa ngokuthi inempilo futhi ingenye yezithako ezimbalwa ezingenayo imiphumela yokuncika. Ngakho-ke, ukuyiyeka ngeke kubangele ukuhoxiswa kwe-syndrome. Futhi, izifundo eziholele kulezi ziphetho bezingezesikhashana kuphela, okwenza kudingeke isidingo sokuqhuba izifundo ezifanayo kumapharamitha afanayo kodwa ngokuhamba kwesikhathi eside.

I-Melatonin yezingane?

I-Food and Drug Administration (FDA) ayizange ihlole i-melatonin yezingane noma ihlole ukuphepha kwayo. Noma kunjalo, ukusetshenziswa kwesithasiselo kukhula ngokuthandwa, ngisho naphakathi kwezingane. Amanye amazwe awazizwa kahle ngalokhu, kodwa e-Australia naseYurophu, i-melatonin iwumuthi ovela kudokotela kuphela, ikakhulukazi owabantu abadala. Noma kunjalo, ezinye izindawo zaseYurophu, kuhlanganise neNorway, zinikeza lesi sithasiselo ezinganeni. Nakuba ucwaningo lungarekhodinga noma yikuphi ukwamukela okungekuhle kwe-melatonin ezinganeni, lena yakamuva ithathwa njengeqembu elibucayi, yingakho ochwepheshe abaningi bezigodla ekuyinikezeni izingane. Ukwengeza, leli qembu elikhulayo lingaphinde lithinteke emiphumeleni ehlukahlukene ye-melatonin. Ngakho-ke, izifundo ezengeziwe kuphela ezizosiza ukusula umoya.

I-Melatonin ingase ibangele ukungalali emini kubasebenzisi

Okunye okukhathazayo nge-melatonin ukuthi ingase ibangele ubuthongo basemini, ikakhulukazi lapho iphuzwa phakathi nosuku. Yiqiniso, lokhu akuwona umphumela ohlangothini wale hormone ngoba yilokho okushiwo ukukwenza. Noma kunjalo, abantu abanamazinga okuvunyelwa kwe-melatonin ancishisiwe bangase babheke ukulala kwasemini njengenkinga njengoba kudingeka bahlale bematasa phakathi nosuku, kodwa isengezo sisazosebenza. Ukuvunyelwa okuncishisiwe komuthi othile noma isithasiselo kusho isikhathi esithathwa yisistimu ukuze sisisuse emzimbeni. Nakuba abantu abasha, ikakhulukazi abanempilo enhle, bangase bangabi nemiphumela emibi ngokuncipha kwamazinga e-melatonin, kungase kube inselele kubantu asebekhulile abangase bazame ngokungaphumeleli ukubamba futhi bahlale bephapheme.

Ngokwemvelo kuthuthukisa amazinga e-melatonin

Ngenhlanhla, awudingi ukuthatha izithasiselo ze-melatonin uma ungenazo izinkinga ezinkulu zokulala ngoba ungenza izinto ezimbalwa ukuze uyikhulise ngokwemvelo. Okokuqala, gwema ukubukela i-TV noma ukusebenzisa izinto zobuchwepheshe njengoba usuzolala. Okwesibili, fiphaza izibani zakho njengoba ukukhanya okuncishisiwe ebusuku kuxhumene nokwanda kokukhiqizwa kwe-melatonin. Okwesithathu, ziveze ezibanini ezikhanyayo zasekuseni. Lokhu kufanele kukhuphule amazinga akho e-melatonin ngaphandle kokuthatha izithasiselo ze-melatonin.

Isiphetho

I-Melatonin iyi-hormone ekhiqizwa ubuchopho kodwa futhi iyatholakala njengezithasiselo. Nakuba ngokuvamile iphephile ukusetshenziswa, ochwepheshe bakhathazekile ngemiphumela yayo ebanzi neyesikhathi eside. Uma unezinkinga zokulala, ungase uzuze ngokuyisebenzisa, kodwa ungase futhi uthuthukise amazinga ngokwemvelo ngokufiphalisa izibani ebusuku futhi uziveze ekukhanyeni okukhanyayo kwasekuseni.

Umbhali
Okuthunyelwe kwakamuva

Elena Ognivtseva

Umsoco at shopgiejo.com

I-Nutritionist, Cornell University, MS

Ngikholwa ukuthi isayensi yezokudla iwumsizi omuhle kakhulu wokuthuthukisa impilo nokwelashwa okungeziwe ekwelashweni. Umgomo wami uwukusiza abantu ukuba bathuthukise impilo yabo nokuphila kahle ngaphandle kokuzihlukumeza ngemikhawulo yokudla engadingekile. Ngingumsekeli wempilo enempilo - ngidlala ezemidlalo, ngibhayisikili, futhi ngibhukuda echibini unyaka wonke. Ngomsebenzi wami, ngivezwe kuVice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, kanye neminye imithombo yezindaba.

Okuthunyelwe kwakamuva kuka-Elena Ognivtseva (bona konke)