Ðe alɔ̃dɔdɔ le zã me hã sesẽna na wòa? Ðe nèʋuʋua nu hetrɔna gaƒoƒo geɖe ne èmlɔ anyia? Alo ɖe jet lag, si nye ne èdɔ alɔ̃ le ŋkeke me eye nèfɔ le zã me la, ɖea fu na wòa? Ðewohĩ èse be ame aɖewo zãa nane si woyɔna be ‘melatonin’ na ɣeyiɣi siawo tɔgbe. Eyata, egbea míaƒo nu tso nusi melatonin nye, ɖe wònyo ŋutɔŋutɔ be woazãe, kple nusiwo ŋu wòle be míakpɔ nyuie le ŋu.
Kpuie ko la, nukae nye melatonin?
Melatonin nye lãmetsi aɖe si lãmenugbagbevi sue aɖe si le míaƒe ahɔhɔ̃ me wɔna le dzɔdzɔme nu. Le nyateƒe me la, eyae nye lãmetsiŋusẽ vevitɔ si kpɔa míaƒe ŋutilã ƒe “alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe tsatsam” dzi. Ne viviti do le fiẽ me la, míaƒe melatonin ƒe agbɔsɔsɔ dzina ɖe edzi, eye esiae nana míedɔa alɔ̃. Ne edze le ŋdi me la, melatonin ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna, si nyɔa mí.
Gake ɣeaɖewoɣi la, tsatsam sia me gblẽna. Le kpɔɖeŋu me, esia dzɔna le amesiwo ŋu alɔ̃madɔmadɔ le, alo le ``Jet Lag`` si dzɔna ne wole mɔ zɔm yina dukɔ bubu me. Ɣeaɖewoɣi abe esiawo ene ye ame aɖewo noa melatonin le gota.
Nu vevitɔ kekeakee nye be melatonin si le atikedzraƒewo menye atike si wode agbalẽ me o, ke boŋ wobua eŋu be enye nuɖuɖu kpeɖeŋutɔ . Esia fia be mate ŋu ada dɔléle aɖeke, axe mɔ ɖe enu, alo anya dɔléle aɖeke o.
Nusiwo wòle be nàgblɔ na wò ɖɔkta hafi ano melatonin
Ne èle melatonin zazã ŋu bum la, ele vevie ŋutɔ be nàƒo nu kple wò ɖɔkta gbã, vevietɔ ne dɔléle siawo dometɔ aɖe le ŋuwò:
| Ðe nɔnɔme sia le ŋuwòa? | Nukatae wòle vevie be nàna ɖɔktaa nanya? |
|---|---|
| Kansa | Esi wònye be kansa aɖewo nɔa te ɖe lãmetsiŋusẽ dzi ta la, melatonin ate ŋu akpɔ ŋusẽ ɖe ame dzi. |
| Blanuiléle alo tagbɔdɔ bubu | Melatonin ate ŋu atrɔ seselelãme eye ate ŋu ahe kuxiwo vɛ le atike siwo zãm nèle ŋu. |
| Suklidɔ | Melatonin ate ŋu akpɔ ŋusẽ ɖe sukli ƒe agbɔsɔsɔ le ʋu me dzi. |
| Kuxi siwo do ƒome kple lãmetsiŋusẽ | Esi wònye be melatonin nye lãmetsi ta la, ate ŋu akpɔ ŋusẽ ɖe lãmetsi bubu siwo le ŋutilãa me ƒe dadasɔ dzi. |
| Ne ènoa aha enuenu | Aha kple melatonin nono ɖekae ate ŋu ana ame nadɔ alɔ̃ fũu akpa eye wòana ame natɔ. |
| Dɔlélenutsiŋutete ƒe gbɔdzɔgbɔdzɔ alo dɔlélewo | Melatonin ate ŋu aʋã dɔlélenutsiŋutete alo axe mɔ ɖe enu. |
| Aklãdɔlélewo | Aklã la ɖea melatonin ɖa le ŋutilãa me. Ne aklãa gbɔdzɔ la, melatonin ate ŋu aƒo ƒu ɖe ŋutilãa me. |
| Ne wodo ŋutinuwo na wò kpɔ | Melatonin ate ŋu ahe kuxiwo vɛ le atike siwo dɔnɔ siwo wodo ŋutinuwo na la nona me. |
| Ne èfɔ fu alo nèle agbagba dzem be yeafɔ fu | Nyatakaka si sɔ meli ku ɖe melatonin ƒe dedienɔnɔ le fufɔɣi ŋu o. |
| Ne vidada aɖe le no nam via | Nyatakaka aɖeke meli si me kɔ ku ɖe nenye be melatonin ate ŋu ato no me no me ayi na vidzĩa o. |
Mɔnu nyuitɔ kple agbɔsɔsɔme si woazã
- Tsɔ esia to nu me kple tsi kplu ɖeka . Mègatsɔe kpe ɖe nuɖuɖu ŋu o, elabena ate ŋu aɖe nuɖuɖu si woxɔna ɖe lãme na ame dzi akpɔtɔ.
- Zi geɖe la, wowɔa esia gaƒoƒo ɖeka alo eve hafi mlɔa anyi .
- Zã dzidzenu tɔxɛ aɖe alo nugoe si kpe ɖe eŋu nàtsɔ adzidze agbɔsɔsɔmea. Mègatsɔ teaspoon siwo wozãna edziedzi adzidzee le aƒeme o, elabena womede pɛpɛpɛ tututu o.
- Ne èno esia vɔ la, mègawɔ dɔ bubu aɖeke (vevietɔ dɔ siwo hiã be woalé ŋku ɖe wo ŋu) tsɔ wu dzadzraɖo ɖe aba dzi o.
- Ne èno aha fũ le vo me la , ƒo ka na Dukɔa ƒe Aɖi Ŋuti Nyatakaka Dɔwɔƒe si le Colombo Dukɔa ƒe Kɔdzi enumake , alo yi kɔdzi si te ɖe ŋuwò ƒe Atikewɔwɔ Kpata (ETU) .
Ke ne ètsɔe na ɖeviwo ya ɖe?
Ne alɔ̃dɔdɔ ƒe kuxiwo le ɖeviwo ŋu la, nu gbãtɔ si woawɔe nye be woanya nusi gbɔ wòtso. Womekafui be woana melatonin ɖeviwo ɖɔkta ƒe aɖaŋuɖoɖo manɔmee o. Ðɔkta ate ŋu ado ɖevia kpɔ eye ne ehiã ko hafi wòana ɖevia le agbɔsɔsɔ si woŋlɔ nɛ me. Eya ta ne èle etsɔm na viwòa la, kpɔ egbɔ be yeyi ɖeviwo ƒe dɔdala gbɔ.
Ðe kuxiwo ate ŋu anɔ atike bubuwo zazã mea? (Nuwɔwɔ aduadu) .
Ẽ, keŋkeŋ. Melatonin ate ŋu awɔ dɔ kple atike bubu geɖe. Ele vevie ŋutɔ be nàgblɔe na wò ɖɔkta ne èle atike, vitamin, alo gbetike bubu aɖewo zãm.
| Atike/nu ƒomevi aɖe | Ŋusẽkpɔɖeamedzi si ate ŋu anɔ anyi |
|---|---|
| Mègatsɔ esiawo kpe ɖe naneke ŋu o. | |
| Fluvoxamine, Ramelteon, Tasimelteon ƒe atike | Esi wònye be esiawo hã kpɔa ŋusẽ ɖe alɔ̃dɔdɔ alo susu ƒe nɔnɔmewo dzi ta la, wo nono kple melatonin ate ŋu ahe afɔku ƒe nugbegblẽ le ame ŋu vɛ. |
| Kpɔ nyuie ŋutɔ ne èle esiawo tsɔm ɖe asi. | |
| Aha sesẽ kple caffeine | Ahanono ate ŋu ana alɔ̃dɔdɔ nadzi ɖe edzi vevie, evɔ caffeine ya ɖea melatonin ƒe ŋusẽkpɔɖeamedzi dzi kpɔtɔna. |
| Blanuiléle kple dzimaɖitsitsi ƒe atikewo | Alɔ̃dɔdɔ ƒe dzidziɖedzi kple nugbegblẽ bubuwo ate ŋu ado mo ɖa. |
| Nyɔnuwo ƒe lãmetsiŋusẽ, siwo dome vidzidzinutsitikewo hã le | Ate ŋu akpɔ ŋusẽ ɖe melatonin ƒe agbɔsɔsɔ si le ŋutilãa me dzi. |
| Ʋusɔgbɔdɔtike aɖewo (e.g. Nifedipine) . | Ate ŋu akpɔ ŋusẽ ɖe ʋu ƒe sisi dzi ɖuɖu dzi. |
| Warfarin (atike si wozãna tsɔ xea mɔ na ʋu ƒe sisi) . | Afɔku si le ʋudodo me ate ŋu adzi ɖe edzi. |
| Atama nono | Sigaretnono ate ŋu aɖe melatonin ƒe agbɔsɔsɔ si le ŋutilãa me dzi akpɔtɔ. |
Afɔku si me afɔku le wu: dɔwɔna siwo wowɔna le alɔ̃ me!
Esia nye nusi ame geɖe menya o, gake enye nya vevi aɖe ŋutɔ. Ame aɖewo, le melatonin nono vɔ megbe la, ate ŋu anyɔ awɔ nu vovovowo evɔ womenya gɔ̃ hã o. Le kpɔɖeŋu me:
- Alɔ̃dɔdɔ-ʋukuku
- Nuɖaɖa kple nuɖuɖu le wò alɔ̃ me
- Nuƒoƒo le telefon dzi
- Alɔ̃dɔdɔ-zɔzɔ
Nusi gblẽ wue nye be ɖewohĩ amea maɖo ŋku naneke si wòwɔ le ŋufɔke dzi o. Esia ate ŋu anye afɔku gã aɖe. Ne esia dzɔ ɖe dziwò alo ame aɖe si nènya dzi la, dzudzɔ melatonin nono enumake eye nàgblɔe na wò ɖɔkta. Afɔku sia lolona wu ne wozãe kpe ɖe aha ŋu.
Nusiwo ate ŋu ado tso eme
| Nusiwo dona tso eme vevie siwo hiã be woakpɔ egbɔ enumake | |
|---|---|
| Nusiwo ŋu nulɔdɔ le | Ŋutilã ƒe ʋuʋu, ʋuʋudedi sesẽ, mo, nuyi, aɖe alo ŋɔti ƒe vuvu. |
| Tɔtrɔ le susu kple nuwɔna me | Dziku si gbɔ eme, zitɔtɔ, susu ƒe tɔtɔ, blanuiléle si dzi ɖe edzi, ameɖokuiwuwu ƒe susuwo. |
| Nusiwo me afɔku mele zi geɖe o, gake ele be woagblɔe na ɖɔkta ne woyi edzi | |
| Alɔ̃dɔdɔ ƒe seselelãme le ŋufɔke | Alɔ̃dɔdɔ le eŋudɔwɔwɔ vɔ megbe. |
| Taɖuame kple taɖuame | Taɖuame kple taɖuame. |
| Xeɖeɖe | Xeɖeɖe. |
| Abatidzitsi le ɖeviwo me | Abatidzitsi le ɖeviwo me. |
Gbedasi si Wotsɔ Yi Aƒeme
- Melatonin nye nuɖuɖutike si ate ŋu akpe ɖe ame ŋu wòadɔ alɔ̃, ke menye nukunu si woatsɔ ada alɔ̃madɔmadɔ o.
- Hafi nàzã esia la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta ne dɔléle bubuwo le ŋuwò alo nèle atike bubuwo zãm.
- Mègana melatonin ɖeviwo gbeɖe atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o.
- Nya nu tso nugbegblẽ sesẽwo abe alɔ̃dɔdɔ kple alɔ̃dɔdɔ ƒe ʋukuku ene ŋu. Ne edzɔ alea la, dzudzɔ atikeawo nono enumake eye nàyi ɖɔkta gbɔ.
- Ne ènoe wògbɔ eme le vo me la, yi Dukɔa ƒe Aɖi Ŋuti Nyatakaka Dɔwɔƒe alo Atikewɔwɔ Kpata (ETU) .
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