He uaua hoki ki a koe te moe i te pō? Ka huripokitia koe mō ngā hāora i muri i te moe? He mate jet lag rānei tōu, arā, ka moe koe i te awatea, ā, ka ara ake koe i te pō? Kua rongo pea koe kei te whakamahi ētahi tāngata i tētahi mea e kīia nei ko te 'melatonin' mō ēnei wā. Nō reira, i tēnei rā ka kōrero tātou mō te aha te melatonin, he tino pai te whakamahi, me ngā mea me tūpato tātou.
He aha te melatonin?
He homoni te melatonin e hangaia ana e tētahi repe iti i roto i tō tātou roro. Inaa, koinei te homoni matua e whakahaere ana i te "huringa moe-ara" o tō tātou tinana. Ina pōuri te ahiahi, ka piki ake ngā taumata melatonin, ā, koinei te mea e hiamoe ai tātou. Ina mārama te ata, ka heke ngā taumata melatonin, ka ara ake tātou.
Engari i ētahi wā ka whakararuraruhia tēnei huringa. Hei tauira, ka puta tēnei i roto i te hunga e pāngia ana e te kore moe, i roto rānei i te take o te "Jet Lag" e puta ana i te wā e haere ana ki tētahi atu whenua. I ēnei wā ka tangohia e ētahi tāngata te melatonin ki waho.
Ko te mea nui, ko te melatonin e wātea ana i ngā whare rongoā ehara i te rongoā rēhita, engari e kiia ana he tāpiringa kai . Ko te tikanga, kāore e taea e ia te whakaora, te ārai, te tautuhi rānei i tētahi mate.
Ngā mea me kōrero e koe ki tō tākuta i mua i te tango i te melatonin
Mena kei te whakaaro koe ki te whakamahi i te melatonin, he mea tino nui kia kōrero tuatahi koe ki tō tākuta, ina koa mēnā kei a koe tētahi o ēnei āhuatanga e whai ake nei:
| Kei a koe tēnei āhuatanga? | He aha te mea nui kia whakamōhio atu ki te tākuta? |
|---|---|
| Matepukupuku | Nā te mea he whakawhirinaki ētahi mate pukupuku ki ngā homoni, tera pea he pānga tō te melatonin. |
| Te pouri, te mate hinengaro rānei | Ka taea e te melatonin te whakarerekē i te wairua, ā, ka pā mai pea ngā raruraru ki ngā rongoā e tangohia ana e koe. |
| Mate huka | Ka pā te melatonin ki ngā taumata huka toto. |
| Ngā raruraru e pā ana ki te homoni | Nā te mea he homoni te melatonin, ka pā pea ki te taurite o ētahi atu homoni i roto i te tinana. |
| Mena ka inu waipiro koe i ngā wā katoa | Ka taea e te tango ngātahi i te waipiro me te melatonin te whakararu i te hiamoe me te whanoke. |
| Ngā ngoikore o te pūnaha ārai mate, ngā mate rānei | Ka taea e te melatonin te whakaoho, te pehi rānei i te pūnaha ārai mate. |
| Ngā mate ate | Ka tangohia te melatonin i te tinana e te ate. Mēnā he ngoikore te ate, ka taea e te melatonin te kohikohi i roto i te tinana. |
| Mena kua whakatōkia tō okana | Ka raru pea ngā rongoā e tangohia ana e ngā tūroro whakawhitinga okana nā te melatonin. |
| Mena kei te hapu koe, kei te ngana rānei kia hapu | Kāore i te rawaka ngā raraunga mō te haumaru o te melatonin i te wā e hapu ana. |
| Mena kei te whāngai ū te whaea i tana tamaiti | Kāore he kōrero mārama mō te taea e te melatonin te hora ki te pēpi mā te waiū ū. |
Te tikanga tika me te horopeta hei whakamahi
- Tangohia tēnei mā te waha me te karāhe wai . Kaua e tangohia me te kai, nā te mea ka whakaiti pea i te mimiti.
- I te nuinga o te wā ka tangohia tēnei i te haora, i ngā haora e rua rānei i mua i te haerenga ki te moe .
- Inehia te horopeta mā te whakamahi i tētahi pūnu ine motuhake, i tētahi ipu rānei e haere tahi mai ana me te pūnu. Kaua e ine ki ngā tīpune noa i te kāinga, nā te mea kāore i te tino tika.
- I muri i te inu i tēnei, kaua e mahi i tētahi atu mahi (ina koa ko ngā mahi e hiahia ana kia arohia) engari ko te whakarite mō te moe.
- Ki te nui rawa tāu inu , waea atu tonu ki te National Poisons Information Centre i te Colombo National Hospital , haere rānei ki te Emergency Treatment Unit (ETU) o te hōhipera tata.
He aha mēnā ka hoatu ki ngā tamariki?
Mena he raruraru moe ā ngā tamariki, ko te mea tuatahi me mahi ko te kimi i te take. Kāore i te tūtohutia kia hoatu te melatonin ki ngā tamariki me te kore he taunakitanga a te tākuta. Ka taea e te tākuta te tirotiro i te tamaiti, ā, ka hoatu noa ki te tamaiti i roto i te horopeta kua tohua mēnā e tika ana. Nō reira, ki te hoatu e koe ki tāu tamaiti, kia kite koe i te tākuta tamariki.
Tērā pea he raruraru kei roto i ētahi atu rongoā? (Ngā taunekeneke)
Āe, tino tika. Ka taea e te Melatonin te taunekeneke me ētahi atu rongoā. He mea tino nui kia kōrero koe ki tō tākuta mēnā kei te tango koe i ētahi atu rongoā, huaora, rongoā otaota rānei.
| Momo rongoā/matū | Pānga pea |
|---|---|
| Kaua ēnei e tangohia tahitia me tetahi mea. | |
| Fluvoxamine, Ramelteon, Tasimelteon | I te mea ka pā anō hoki ēnei ki te moe me ngā āhua hinengaro, ka pā mai pea ngā pānga taha kino mena ka tangohia ngātahitia me te melatonin. |
| Kia tino tupato ina haria ēnei e koe. | |
| Waipiro me te kawheine | Ka taea e te waipiro te whakanui ake i te hiamoe, engari ka whakaitihia e te kawheine ngā pānga o te melatonin. |
| Ngā rongoā mō te pouri me te manukanuka | Tērā pea ka piki ake te hiamoe me ētahi atu pānga taha. |
| Ngā homoni wahine, tae atu ki ngā pire ārai whānau | Ka pā pea ki ngā taumata melatonin i roto i te tinana. |
| Ko ētahi rongoā toto toto tiketike (hei tauira, Nifedipine) | Tērā pea ka pāngia te whakahaere i te toto toto. |
| Warfarin (he rongoā hei ārai i te toto totoka) | Tērā pea ka piki ake te mōrearea o te toto. |
| Te momi tupeka | Ka taea e te kai hikareti te whakaiti i te taumata o te melatonin i roto i te tinana. |
Ko te mōrearea tino mōrearea: ngā mahi e mahia ana i te wā e moe ana!
He mea tēnei kāore i te mōhiotia e te tini tāngata, engari he take tino nui. Tērā pea ka ara ake ētahi tāngata i muri i te tango i te melatonin, ā, ka mahi i ngā mahi maha, me te kore e mōhio. Hei tauira:
- Te taraiwa-moe
- Te tunu kai me te kai i a koe e moe ana
- Te kōrero i te waea
- Te hikoi-moe
Ko te mea kino rawa atu, tērā pea kāore te tangata e mahara ki tētahi mea i mahia e ia i te ata i muri mai. He tino morearea tēnei. Ki te pā tēnei ki a koe, ki tētahi atu rānei e mōhio ana koe, kati tonu te tango i te melatonin ka kōrero ki tō tākuta. Ka nui ake tēnei mōrearea ina tangohia me te waipiro.
Ngā pānga taha pea
| Ngā pānga kino nui e hiahia ana kia aro wawe atu ki te hauora | |
|---|---|
| Ngā uruparenga mate pāwera | He ponana kiri, he mākūkū kino, he pupuhi o te mata, o ngā ngutu, o te arero, o te korokoro rānei. |
| Ngā huringa o te hinengaro me te whanonga | Te riri nui, te ohooho, te pōhēhē hinengaro, te pouri nui haere, ngā whakaaro whakamomori. |
| Ngā mea kāore i te tino mōrearea, engari me ripoata ki te tākuta mēnā ka mau tonu | |
| Te hiamoe i te rā e whai ake nei | Te hiamoe i te rā i muri i te whakamahinga. |
| Te ānini me te whanoke | Te ānini me te whanoke. |
| Whakapairuaki | Whakapairuaki. |
| Te whakamakuku i ngā tamariki i roto i te moenga | Te whakamakuku i ngā tamariki ki te moenga. |
Karere Tangohia ki te Kāinga
- He tāpiringa kai te Melatonin hei āwhina i te moe, ehara i te rongoā merekara mō te kore o te moe.
- I mua i te whakamahinga o tēnei, me kōrero koe ki tō tākuta mēnā he mate hauora anō tōu, kei te tango rānei koe i ētahi atu rongoā.
- Kaua rawa e hoatu te melatonin ki ngā tamariki me te kore he tohutohu hauora.
- Kia tūpato ki ngā pānga kino pēnei i te hikoi moe me te taraiwa-moe. Mēnā ka puta tēnei, kati tonu te tango i te rongoā ka toro atu ki te tākuta.
- Ki te nui rawa te horomia e koe, haere ki te National Poisons Information Centre , ki te Emergency Treatment Unit rānei (ETU) .
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