Ingxaki abantu abaninzi abanayo kule mihla kukungalali kakuhle ebusuku. Abanye abantu abakwazi ukulala iiyure ezininzi emva kokulala. Kwabanye, iindlela zabo zokulala ziyaphazamiseka ngenxa yokutshintsha kwexesha xa besiya kwamanye amazwe. Ngamaxesha anje, abanye abantu baye beva ngepilisi ebizwa ngokuba yi-'Melatonin'. Ngoko ke namhlanje, masithethe ngokuba yintoni i-melatonin, ukuba ilungile kangakanani ukuyisebenzisa, kunye nezinto ekufuneka sizilumkele.
Yintoni kanye kanye iMelatonin?
Ngamafutshane, i-melatonin yi-hormone eveliswa ngokwendalo yi-gland encinci engqondweni yethu (i-pineal gland). Umsebenzi wayo ophambili kukulawula umjikelo wokulala nokuvuka komzimba wethu. Xa kuba mnyama ebusuku, amanqanaba e-melatonin emzimbeni wethu ayanda, nto leyo esixelela ukuba silale. Xa kukhanya kusasa, amanqanaba e-melatonin ayancipha, asivuse.
Kodwa i-melatonin onokuyithenga kwiikhemesti sisongezelelo esenziwe ngokwenziwa esifana nale hormone yendalo. Abantu abaninzi bayisebenzisela ukunceda kwizinto ezifana nokungalali okanye ukungakwazi ukulala ixesha elide.
Kodwa eyona nto ibalulekileyo apha kukuba eli asilo 'yeza' eliphilisa, elithintela, okanye elichonga nasiphi na isifo. Liyi-supplement nje yokutya.
Izinto ekufuneka uzixelele ugqirha wakho ngaphambi kokuba uthathe i-melatonin
Nangona i-melatonin sisongezelelo sokutya, ayifanelekanga kuye wonke umntu. Inokubangela iziphumo ebezingalindelekanga kubantu abaneengxaki ezithile zempilo. Ke ngoko, ukuba ucinga ngokusebenzisa i-melatonin, ngokuqinisekileyo kufuneka uthethe nogqirha wakho. Ingakumbi ukuba unayo nayiphi na kwezi meko zingezantsi, kufuneka wazise ugqirha wakho.
| Imeko/Isiganeko | Kutheni ufanele uxelele ugqirha? |
|---|---|
| Isifo seswekile | I-Melatonin inokuchaphazela amanqanaba eswekile egazini. |
| Umhlaza, iingxaki zehomoni, izifo zenkqubo yomzimba yokuzikhusela | I-Melatonin inokuba nefuthe kwezi meko kunye nonyango lwazo. |
| Isifo sesibindi | Ngenxa yokuba i-melatonin isuswa emzimbeni sisibindi, inokuba yingozi kubantu abanesifo sesibindi. |
| Ukudakumba okanye ezinye izifo zengqondo | I-Melatonin inokutshintsha indlela ovakalelwa ngayo kwaye iyenze mandundu iimpawu ezikhoyo. |
| Ukuba ukhulelwe okanye ulindele umntwana | Akukho datha yaneleyo malunga nokhuseleko lwe-melatonin ngexesha lokukhulelwa kunye nokuncancisa. |
| Ezinye... (ukunganyamezelani, ukusetyenziswa kotywala, ukuxhuzula) | Kubalulekile ukufuna iingcebiso zonyango malunga nokusetyenziswa kwe-melatonin phantsi kwayo nayiphi na kwezi meko. |
Uyisebenzisa njani kanye kanye le nto?
Ukuba usebenzisa i-melatonin, kubaluleke kakhulu ukuyenza ngokuchanekileyo.
- Sela le pilisi neglasi yamanzi . Musa ukuyisela nokutya.
- Oku kudla ngokuthathwa iyure okanye ezimbini ngaphambi kokuba ulale .
- Emva kokuthatha i-melatonin, musa ukwenza nto ngaphandle kokulungiselela ukulala, kuba uza kuqala ukuziva ulele.
- Ezinye iipilisi ziyanyibilika okanye ziyahlafunwa, kodwa ezinye kufuneka ziginywe ziphelele. Ngoko ke funda imiyalelo ekwibhokisi ngononophelo , okanye ulandele imiyalelo kagqirha wakho.
- Ungaze uthathe ngaphezu kwedosi emiselweyo. Ukuba ulibele ukuthatha idosi ngexesha elicwangcisiweyo, yitsibe idosi ephosiweyo. Ukuba sele kusondele ixesha ledosi yakho elandelayo, thatha loo dosi kuphela. Ungaze uthathe idosi ephindwe kabini ukuze ubuyisele idosi elibalekileyo.
Kuthekani ukuba uyinika abantwana?
Kufuneka kuthathwe inyameko ekhethekileyo xa kunikwa abantwana i-melatonin. Akukhuthazwa ukunika abantwana i-melatonin ngaphandle kwengcebiso kagqirha. Ekubeni iinkqubo zehomoni zabantwana zisakhula, ukunika izongezo zehomoni ezifana ne-melatonin kunokuba nemiphumo ehlala ixesha elide. Ke ngoko, ukuba umntwana wakho uneengxaki zokulala, qiniseka ukuba ubona ugqirha wezingane.
Izinto ekufuneka uziqwalasele xa uthatha i-melatonin
I-Melatonin ingakwenza uzive ulele okanye unesizungu . Ngoko ke, musa ukuqhuba, ukusebenzisa oomatshini, okanye ukwenza nantoni na efuna ukulumka emva kokuyithatha. Ukuze unciphise umngcipheko wokuba nesizungu nokuwa, ingakumbi ukuba ungumntu omdala, musa ukuvuka ngequbuliso kwindawo omi kuyo okanye ohleli kuyo.
Enye into eyingozi apha kukuba emva kokuthatha i-melatonin, abanye abantu bayavuka ebhedini benze izinto ezahlukeneyo bengazi. Umzekelo, ukuqhuba ulele, ukupheka, ukutya, ukuthetha ngefowuni, njl. Awuyi kukhumbula nantoni na kwezi ngentsasa elandelayo. Oku kunokuba yinto embi kakhulu. Ukuba ufumanisa ukuba oku kwenzekile kuwe, fowunela ugqirha wakho ngoko nangoko. Kwakhona, musa ukuthatha i-melatonin ngomhla owasela ngawo utywala okanye wathabatha ezinye iipilisi zokulala. Ukwenza njalo kuya kwandisa umngcipheko wale misebenzi inxulumene nokulala.
Eyona nto ibalulekileyo: Izongezo ezifana ne-melatonin azilawulwa ngokungqongqo njengomgangatho njengamayeza kwilizwe lethu okanye kumazwe amaninzi kwihlabathi liphela. Oku kuthetha ukuba asinakuqinisekisa ngokupheleleyo malunga nobunyulu bazo kunye nokuchaneka komthamo wazo. Ukuba nje zibhalwe 'njengezendalo' akuthethi ukuba zihlala zikhuselekile ebantwini.
Ukuba ucinga ukuba uthathe i-melatonin engaphezulu kunokuba ucinga, fowunela iZiko loLwazi lweTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo ngoko nangoko, okanye uye kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane.
Ezinye izinto ezinokusebenzisana ne-melatonin (intsebenziswano yamayeza)
IMelatonin inokunxibelelana namanye amayeza, izongezo, okanye imikhwa oyithathayo. Oku kunokunyusa iziphumo ebezingalindelekanga okanye kutshintshe indlela amayeza akho asebenza ngayo. Ngoko ke qiniseka ukuba uxelela ugqirha wakho ngawo onke amayeza, iivithamini kunye notywala obuthathayo.
| Uhlobo lweyeza/lweziyobisi | Inkcazo kunye nomngcipheko |
|---|---|
| Ungaze uthathe i-melatonin kunye nala mayeza. | |
| I-Fluvoxamine, iRamelteon, iTasimelteon | La mayeza akwachaphazela ubuthongo okanye isimo sengqondo. Ukuwasebenzisa kunye kunokubangela iziphumo ebezingalindelekanga ezibi kakhulu. |
| I-Melatonin inokuchaphazela ezi zinto (funa ingcebiso kagqirha) | |
| Utywala kunye ne-caffeine | Utywala buyandisa ukozela, ngelixa i-caffeine inokunciphisa imiphumo ye-melatonin. |
| Iihormone, ezifana neepilisi zokulawula ukuzalwa kunye neepatches | Ingachaphazela amanqanaba e-melatonin emzimbeni. |
| Amanye amayeza oxinzelelo lwegazi (umz. iNifedipine) | I-Melatonin inokuchaphazela uxinzelelo lwegazi. |
| Amayeza athintela ukujiya kwegazi (umz. iWarfarin) | Umngcipheko wokopha unganda. |
| Isifo sengqondo, amayeza okuxhuzula (umz. iCarbamazepine) | La mayeza anokuphazamisa ukusebenza kwawo. |
| Ukutshaya icuba | Ukutshaya kunokunyusa izinga umzimba oqhekeza ngalo i-melatonin. |
Zithini iziphumo ebezingalindelekanga?
Njengayo nayiphi na into, i-melatonin inokuba nemiphumo emibi. Eminye iyingozi, eminye ixhaphakile. Makhe sijonge ukuba yintoni na.
| Iziphumo ebezingalindelekanga ekufuneka zixelwe kugqirha wakho ngoko nangoko | |
|---|---|
| Iimpendulo ze-allergy | Ukurhawuzelela kwesikhumba, ukurhawuzelela, ukudumba kobuso, imilebe, ulwimi okanye umqala. |
| Utshintsho kwimeko yengqondo | Ukungazoli, ukuphazamiseka, ukwanda koxinzelelo, iingcinga zokuzibulala. |
| Iziphumo ebezingalindelekanga ekufuneka zixelwe kugqirha ukuba ziyaqhubeka okanye ziyakhathaza | |
| Ndiziva ndilele ngosuku olulandelayo | Ukulala kakhulu okuhlala kukho nokuba sele uvukile kusasa. |
| Ezinye iziphumo ezincinci | Intloko ebuhlungu, isicaphucaphu, isiyezi, ukuchama ebhedini ebantwaneni. |
Umyalezo Wokuya Ekhaya
- IMelatonin sisongezelelo sesondlo esinceda ekulaleni, hayi iyeza eliphilisa isifo.
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba usebenzise i-melatonin, ingakumbi ukuba unezinye iingxaki zempilo.
- Kuphephe ukuqhuba imoto kuba i-melatonin inokukwenza uzive ulele. Qaphela iindlela ezingaqhelekanga zokuziphatha njengokuhambahamba ulele.
- Ekubeni izongezo zokutya zingalawulwa ngokungqongqo njengamayeza, thenga kumvelisi othembekileyo.
- Ungaze unike abantwana i-melatonin ngaphandle kwengcebiso kagqirha.
- Xelela ugqirha wakho ngokunyanisekileyo malunga nayo yonke imithi, iivithamini, utywala, kunye nemikhwa yokutshaya oyithathayo.
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