Ngaba nawe unengxaki yokulala? Makhe sithethe ngeMelatonin!

Ngaba ngamanye amaxesha ukufumanisa kunzima ukulala ebusuku? Ngaba uyajikajika iiyure ezininzi emva kokulala? Okanye ukufumanisa kunzima ukuvuka kusasa? Usenokungazi ukuba ikhemikhali encinci emzimbeni wakho, i-hormone, ichaphazela ezi zinto. Namhlanje siza kuthetha ngaloo hormone imangalisayo ebizwa ngokuba yi-melatonin .

Yintoni iMelatonin?

Ngamafutshane, i-melatonin yi-hormone ebaluleke kakhulu enceda imizimba yethu ukuba ilale. Iveliswa yi-gland encinci engqondweni yethu, i-pineal gland . Le melatonin, eveliswa yimizimba yethu ngokwemvelo, ibizwa ngokuba yi-melatonin engapheliyo . Yiyo elawula ubuthongo bemvelo kunye nemijikelo yokuvuka komzimba wethu, oko kuthetha ukuba siziva sidiniwe kwaye sivuka ngamaxesha ahlukeneyo osuku.

Cinga ngayo njengewotshi yendalo evuselelayo emzimbeni wethu. Ebusuku, isinika uphawu oluthi, "Kulungile, ngoku lixesha lokulala."

Ukongeza kule melatonin yendalo, imelatonin eyenziwe ngokwenziwa kwiilebhu nayo ingathathwa njengesongezelelo. Oku kubizwa ngokuba yi -melatonin engaphandle . Ezi zifumaneka ngeendlela ezahlukeneyo, njengeepilisi kunye neekhaphu.

Yintoni kanye kanye eyenziwa yimelatonin?

IMelatonin ilawula kakhulu isigqi sethu se-circadian . Lo ngumjikelo wethu wokulala nokuvuka iiyure ezingama-24. Cinga ngawo njengewotshi yendalo yomzimba wethu.

IMelatonin ayisiyonto yomlingo eya kukwenza ulale ngoko nangoko. Kodwa lutshintsho olubalulekileyo lwekhemikhali olwenzeka emizimbeni yethu yonke imihla . Yiyo enceda ekulungiseleleni umzimba ukulala.

I-pineal gland yakho ikhupha i-melatonin eninzi xa kuba mnyama. Kwakhona, ukuveliswa kwe-melatonin kuncipha xa ubekwe ekukhanyeni. Ngamafutshane, amanqanaba e-melatonin egazini lakho aphezulu xa ulele ebusuku aze anciphe emini xa kukho ukukhanya.

Okukhona ubusuku bude, kokukhona i-melatonin yakho ye-pineal gland ikhupha ngakumbi. Yiyo loo nto abanye abantu belala ngokukhawuleza baze bazive belele rhoqo ebusika. Oku kungenxa yokuba akukho kukhanya kwelanga kuninzi kwaye akukho bumnyama buninzi ebusika. Ngoko ke umzimba ngokwendalo ukhupha i-melatonin engakumbi xa uphendula.

Isebenza njani iMelatonin?

I-Melatonin sisithunywa sekhemikhali esixelela umzimba wakho, "Kulungile, ngoku lixesha lokuphumla nokulungiselela ukulala." I-pineal gland yakho ikhupha i-melatonin eyongezelelweyo ngokuzenzekelayo malunga nexesha elifanayo yonke imihla, ngesiqhelo malunga nokutshona kwelanga.

Le melatonin iveliswa kwi-hypothalamus esebuchotsheni bethu.Ichaphazela iiseli. Ixelela i-hypothalamus ukuba iyeke ukusebenza kwaye inciphise imisebenzi yosuku. Xa ifumana loo myalezo, i-hypothalamus yehlisa izinto ezilawulayo, ezinje ngobushushu bomzimba, uxinzelelo lwegazi, kunye neemvakalelo , ukuze ikulungiselele ukulala.

IMelatonin ikwachaphazela amehlo akho. Ilungiselela ii-retina emehlweni akho ukuba ziphumle kwaye zingabi nomdla kangako. IMelatonin inciphisa uvakalelo lwee-retina ekukhanyeni. Oku kukunceda uphumle kwaye uzive ungaphaphanga kangako. Xa ukukhanya kwendalo kusanda kusasa olulandelayo, ii-retina zakho ziphinde zisebenze ngokuzenzekelayo, nto leyo enciphisa ukukhululwa kwe-melatonin emzimbeni.

Zithini iingenelo zeMelatonin?

I-Melatonin idlala indima ebaluleke kakhulu ekuqinisekiseni ukuba ulala ngokwaneleyo. Ukuze uzive udiniwe ubusuku ngabunye, umzimba wakho udinga eso sikhumbuzo sendalo, seekhemikhali. Ukulala kakuhle ebusuku kubalulekile kuyo yonke into esempilweni yakho, ukususela kwiinwele zakho ukuya kwizitho zakho zangaphakathi, impilo yakho yengqondo neyeemvakalelo, kunye nolusu lwakho.

Nantsi enye into enokunceda ngayo iMelatonin:

• I-Melatonin inceda ukugcina umjikelo wexesha eliqhelekileyo wokuya exesheni kwabasetyhini.
• IMelatonin inokukhusela impilo yengqondo yakho kwaye ithintele ukuwohloka kweeseli zengqondo , nto leyo ebangela iimeko ezifana ne -dementia (njengesifo sika-Alzheimer ) kunye nesifo sikaParkinson .
• Olunye uphando lufumanise ukuba abantu abasuswe i-pineal gland yabo ngotyando baguga ngokukhawuleza kunabantu ngokubanzi, nto leyo ekhokelela ekubeni abanye oososayensi bakholelwe ukuba i-melatonin yendalo inokuba neempawu zokulwa nokwaluphala .

Khumbula, umsebenzi ophambili we-melatonin kukulawula umjikelo wethu wokulala nokuvuka. Kodwa akupheleli apho, ikwabandakanyeka nakwezinye izinto ezininzi emzimbeni.

Afanele abe njani amanqanaba aqhelekileyo e-melatonin?

Amanqanaba akho e-melatonin endalo anokwahluka ngokuxhomekeke kwiminyaka yakho kunye nesini osinikwe ekuzalweni kwakho. Abafazi ngokubanzi banamanqanaba aphezulu e-melatonin kunamadoda.

Ubungakanani be-melatonin emzimbeni wakho buvelisa utshintsho ebomini bakho bonke.

• Iintsana ezisandul’ ukuzalwa azivelisi i-melatonin yazo. Ngaphambi kokuba zizalwe, zifumana i-melatonin kwi-placenta . Emva kokuzalwa, zinokuyifumana kubisi lwebele okanye kwifomyula. Iintsana zenza umjikelo we-melatonin malunga neenyanga ezi-3-4 ubudala.
• Amanqanaba eMelatonin aphezulu kakhulu ebantwaneni nakubantu abadala abancinci njengoko besondela ekufikiseni. Emva kokufikisa, amanqanaba eMelatonin ayancipha kancinci kancinci, afikelele kwinqanaba elizinzileyo ekupheleni kokufikisa. Amanqanaba ahlala ezinzile de abe malunga neminyaka engama-40, emva koko ayancipha ngokwemvelo ebomini bonke.

Usenokungazi ukuba angakanani amanqanaba akho e-melatonin, nokuba awunazo naziphi na iimpawu okanye awudingi vavanyo ukuze uzilinganise. Kodwa ukuba ufumana uvavanyo lwe-melatonin, ugqirha wakho uya kukuxelela ukuba amanqanaba akho akwinqanaba eliqhelekileyo na.

Ziziphi iingxaki nge-melatonin?

Kukho iimeko ezimbini eziphambili ezinxulumene ne-melatonin: i-Hypomelatoninemia (amanqanaba aphantsi kune-melatonin eqhelekileyo) kunye ne -Hypermelatoninemia (amanqanaba aphezulu kune-melatonin eqhelekileyo).

I-Hypomelatoninemia - i-melatonin ephantsi

Oku kunokwenzeka xa amanqanaba akho e-melatonin ebusuku esezantsi kunesiqhelo. Okanye, kusenokwenzeka ukuba umzimba wakho uvelisa i-melatonin encinci kunokuba bekulindelwe kwiminyaka yakho.

I-Hypomelatoninemia inokukhokelela kwiingxaki zokulala ezibangelwa yi-circadian rhythm . Ezi ngxaki zokulala ziphazamisa umjikelo wakho wendalo wokulala nokuvuka. Zinokuchaphazela oku kulandelayo:

• Xa ulala naxa uvuka
• Ulele kakuhle kangakanani.
• Indlela oziva ngayo xa uvukile kunye nendlela osebenza ngayo.

Cinga nje, abanye abantu abakwazi ukulala ebusuku, okanye bavuke kusasa baze bangakwazi ukulala kwakhona. Okanye abantu abasebenza ebusuku banengxaki yokulala emini. Ezi zinto zinokuchaphazeleka lutshintsho kumanqanaba e-melatonin.

I-Hypermelatoninemia - ukwanda kwe-melatonin

Oku kuthetha ukuba ubungakanani be-melatonin egazini lakho buphezulu kakhulu. Isizathu esiphambili soku kukuthatha izongezo ezininzi ze-melatonin ezenziweyo. Oku kungenzeka nokuba i-pineal gland yakho ivelisa i-melatonin eninzi kakhulu (nangona oku kunqabile kakhulu).

Ukuba ne-hypermelatoninemia kunokunyusa umngcipheko weengxaki ezithile zempilo. Umzekelo:

• I-Anorexia nervosa (kunye nezinye iingxaki zokutya)
• I-hypogonadotropic hypogonadism (ingxaki ye-pituitary gland okanye i-hypothalamus ebangela ukuba umzimba ungavelisi i-estrogen okanye i-testosterone eyaneleyo)
• I-Polycystic ovary syndrome (i-PCOS)(Ukungalingani kwamahomoni okunokubangela ukuya exesheni okungacwangciswanga kwaye mhlawumbi nokungabi nabantwana)
• Isifo sikaRabson-Mendenhall (imeko engaqhelekanga yemfuza ebangela ukuxhathisa okukhulu kwe-insulin kunye namanqanaba aphezulu eswekile egazini)
• I-hypothermia hyperhidrosis ezenzekelayo (i-hypothermia engalindelekanga ngequbuliso kunye nokubila okugqithisileyo)

Ngaba kulungile ukuba ndithathe i-melatonin ngaphandle njengesongezelelo?

Ezi zongezo azilawulwa ziiarhente ezifana ne-U.S. Food and Drug Administration (FDA), nto leyo ethetha ukuba akukho lawulo lungqongqo kwizithako zazo, umthamo, okanye ukhuseleko. Izazinzulu zisaphanda ngeenzuzo ezinokubakho ze-melatonin yokwenziwa.

Kubalulekile ukuqaphela ukuba izongezo ze-melatonin aziyonto "yomlingo" eza kusombulula iingxaki zakho zokulala. Azivunywa yi-FDA ukunyanga nasiphi na isifo, ukulawula iimpawu, okanye ukubonelela ngazo naziphi na izibonelelo zempilo eziqinisekisiweyo.

Kungcono rhoqo ukubonana nogqirha ngaphambi kokuba uqale nayiphi na isongezelelo esitsha, ingakumbi ukuba usebenzisa amanye amayeza. Thetha nogqirha wakho malunga neengxaki zakho zokulala. Banokukunceda ufumanise ukuba yintoni ebangela ezo ngxaki kunye nendlela onokufumana ngayo ubuthongo obungcono nobuphumlayo.

Nokuba awuqondi, i-melatonin yinxalenye ebaluleke kakhulu yemisebenzi yakho yemihla ngemihla. Inceda ekulungiseleleni umzimba wakho ukulala ebusuku kwaye ikuvuse kusasa. Ukuba amanqanaba akho e-melatonin akalingani ngenxa yesizathu esithile, unokuqala ukufumana iimpawu zesifo sokungalali. Ukuba unengxaki yokulala (nokuvuka), ngokuqinisekileyo thetha nogqirha.

Nangona izongezo ze-melatonin ezenziweyo zifumaneka ngaphandle kwekhawuntara kwiikhemesti ngaphandle kwemvume kagqirha, akukho siqinisekiso sokuba ziya kunceda impilo yakho. Ngaphambi kokuba uqale isongezo esitsha, thetha nogqirha kwakhona. Banokukunceda wenze izigqibo ezilungileyo kuwe nakwimpilo yakho.

Okokugqibela, izinto ekufuneka uzikhumbule

Kulungile, ngoko ke sithethe kakhulu nge-melatonin. Ngamafutshane, nazi izinto ezimbalwa ekufuneka uzikhumbule:

• I-Melatonin yi-hormone yendalo eveliswa yimizimba yethu esinceda silale.
• Oku kulawula umjikelo wethu wokulala nokuvuka (isigqi seCircadian). Iveliswa ngakumbi xa kuba mnyama, isilungiselela ukulala, kwaye ingabi ninzi xa kukhanya, isivusa.
• I-Melatonin ayibalulekanga nje kuphela ebuthongweni, kodwa nakwizinto ezifana nomjikelo wokuya esikhathini kunye nempilo yengqondo.
• Ukuba amanqanaba e-melatonin aphantsi (Hypomelatoninemia), iingxaki zokulala zinokubakho. Ukuba aphezulu (Hypermelatoninemia), ezinye iingxaki zempilo zinokubakho.
• Izongezo zeMelatonin aziyonto "imangalisayo." Soloko uqhagamshelana nogqirha ngaphambi kokuba uzisebenzise.
• Ukuba uneengxaki zokulala ezingapheliyo, kungcono ukufuna iingcebiso zonyango ukuze kuchongwe unobangela.

Ndiyathemba ukuba olu lwazi ulufumene luluncedo. Ukulala okunempilo kubalulekile ukuze ube nobomi obusempilweni!

i- melatonin, ubuthongo, ukungalali, iihomoni, isigqi se-circadian, iingxaki zokulala, impilo