Akukho ntlungu ingaphezu kokujijajija iiyure ezininzi ngexesha apho ungakwazi ukulala. Kwabanye, oku kungathatha iintsuku okanye iiveki. Ngamaxesha anje, usenokuba ukhe weva igama elithi 'Melatonin' kumhlobo okanye kwi-intanethi. Usenokuba ukhe weva ukuba lisetyenziselwa ukungalali okanye ukulamba. Ngoko masithethe ngalo nzulu namhlanje. Masifumanise ukuba yintoni kanye kanye, ingaba ilungile na ukuyisebenzisa, kwaye zeziphi izinto ekufuneka uzilumkele.
Ngamafutshane, yintoni i-melatonin?
IMelatonin yihomoni eveliswa ngokwendalo yindlala encinci engqondweni yethu. Ngamafutshane, ilawula "iwotshi yokulala" yomzimba wethu. Xa kumnyama, oko kukuthi, ebusuku, umzimba wethu uqala ukuvelisa i-melatonin. Oku kusenza sizive silele. Xa ukukhanya kufika kusasa, amanqanaba e-melatonin ayancipha aze asivuse. Lo ngumjikelo wethu wokulala nokuvuka.
I-melatonin oyithengayo kwikhemesti yinguqulelo yokwenziwa yale hormone yendalo. Eyona nto ibalulekileyo kukuba le ayisiyoyeza eliphilisa, elithintela, okanye elichonga nasiphi na isifo. Yisongezelelo nje, njengepilisi yevithamini.
Izinto ekufuneka uzixelele ugqirha wakho ngaphambi kokuba usebenzise i-melatonin
Ukuba ucinga ngokusebenzisa i-melatonin, kubalulekile ukuthetha nogqirha wakho wosapho ngaphambi kokuba wenze isigqibo ngokwakho. Ingakumbi ukuba unezinye zezi meko okanye iingxaki zempilo zilandelayo, qiniseka ukuba uxelele ugqirha wakho.
| Imiqathango ekufuneka uyixele kugqirha | |
|---|---|
| Umhlaza | Ukudakumba okanye ezinye izifo zengqondo |
| Isifo seswekile | Iingxaki zehomoni |
| Iingxaki zesistim somzimba | Isifo sesibindi |
| Izifo zemiphunga ezifana ne-asthma | Ukuba ukhe wafakelwa amalungu omzimba |
| Ingxaki yokuxhuzula | Ukuba uxhomekeke kakhulu kutywala |
| Ukuba ukhulelwe okanye uzama ukukhulelwa | Ukuba ungumama oncancisayo |
| Ukuba une-allergy kwi-melatonin okanye kwamanye amayeza, ukutya, okanye iidayi. | |
Uyisebenzisa njani kanye kanye le nto?
Thatha oku njengoko kuyalelwe ngugqirha wakho okanye njengoko kuyalelwe kwileyibhile.
- Ezi zihlala zifumaneka kwiipilisi ezihlafunwayo. Musa ukuziginya zonke. Yihlafune kakuhle uze uyityumze.
- Ukuze ufumane iziphumo ezilungileyo, yithathe ungenanto esiswini, iyure okanye ezimbini ngaphambi kokulala .
- Emva kokusela oku, musa ukwenza eminye imisebenzi ngaphandle kokuya kulala nokulungiselela ukulala.
- Ungaze uthathe ngaphezu kwedosi emiselweyo.
- Ukuba ulibele ukuthatha idosi ngenye imini, yitsibe loo dosi. Thatha idosi yakho eqhelekileyo ngosuku olulandelayo ngexesha eliqhelekileyo. Ungaze uthathe iidosi ezimbini ngaxeshanye.
- Ukuba unika abantwana abancinci, qiniseka ukuba uqhagamshelana nogqirha wabantwana kuba kufuneka unyango olukhethekileyo .
Kuthekani ukuba ndithatha amayeza amaninzi kakhulu?
Ukuba ucinga ukuba uthathe i-melatonin eninzi kakhulu, ungoyiki. Inyathelo elikhawulezileyo kukufowunela iZiko loLwazi lweePoisons kwiSibhedlele sikaZwelonke saseColombo. Okanye, yiya kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane.
Amanye amayeza nezinto ezinokusebenzisana ne-melatonin
I-Melatonin inokunxibelelana namanye amayeza, ngoko ke xelela ugqirha wakho ngawo onke amayeza owasebenzisayo, kuquka iivithamini kunye namayeza emifuno.
| Amayeza angafanele asetyenziswe ne-melatonin | |
|---|---|
| I-Fluvoxamine | uRamelteon |
| I-Tasimelteon | |
| Izinto ekufuneka uzilumkele kakhulu xa uthatha i-melatonin | |
| Utywala | Iziselo ezine-caffeine (ikofu, iti, iziselo ezinika amandla) |
| Ukutshaya icuba | Izinto zokunciphisa igazi, ezifana neWarfarin |
| Amayeza eehomoni afana neepilisi zokulawula ukuzalwa kunye neepatches | Amanye amayeza okudakumba kunye nokuxhalaba |
| Amayeza oxinzelelo lwegazi oluphezulu afana neNifedipine | Amanye amayeza okubulala iintsholongwane, njengeCiprofloxacin |
Izinto ezibalulekileyo ekufuneka uzilumkele xa usebenzisa
- Ukozela kunye nesiyezi: Ungaziva ulele okanye unesizungu emva kokusela oku. Ngoko ke, musa ukuqhuba, ukusebenzisa oomatshini, okanye ukwenza nantoni na efuna ukugxininiswa ngelixa usela i-melatonin.
- Ukuhambahamba ulele: Le yeyona nto iyingozi kakhulu. Abanye abantu, emva kokuthatha i-melatonin, banokuvuka benze izinto ezahlukeneyo bengazi. Umzekelo, banokuvuka bapheke, batsalele umnxeba, okanye baqhube imoto ("ukuqhuba ulele"). Basenokungakhumbuli nanye kwezi zinto ngentsasa elandelayo. Oku kungaba yingozi enkulu. Ukuba ufumanisa ukuba oku kwenzekile kuwe, xelela ugqirha wakho ngoko nangoko. Ingakumbi,Musa ukuthatha i-melatonin ngaloo mini usele ngayo utywala okanye usele ezinye iipilisi zokulala. Le ngozi iphezulu kakhulu ukuba wenza njalo.
- "Indalo" ayithethi "ukhuseleko":
Khumbula, imelatonin sisongezelelo, asiloyeza elilawulwa ngokungqongqo ngurhulumente. Oku kuthetha ukuba ubunyulu kunye nomgangatho weepilisi ukusuka kolunye uphawu ukuya kolunye unokwahluka. Musa ukucinga ukuba kuba nje kubhalwe "ngokwemvelo" kwileyibhile, ikhuselekile kuye wonke umntu.
Zithini iziphumo ebezingalindelekanga ezinokubakho?
Njengayo nayiphi na into, i-melatonin inokubangela iziphumo ebezingalindelekanga kwabanye abantu.
| Iziphumo ebezingalindelekanga ekufuneka zixelwe kugqirha ngoko nangoko | |
|---|---|
| Iimpendulo ze-allergy | Ukurhawuzelela kwesikhumba, ukurhawuzelela, ukudumba kobuso, imilebe, ulwimi okanye umqala. |
| Utshintsho lwengqondo kunye nokuziphatha | Ukungazinzi okukhulu, ukuphazamiseka, ukudideka, ukubona izinto ezingekhoyo, iingcinga zokuzibulala, ukudakumba okukhulu. |
| Iziphumo ebezingalindelekanga ezincinci ekufuneka zixelwe kugqirha ukuba ziyaqhubeka | |
| Ndiziva ndilele ngosuku olulandelayo | Intloko ebuhlungu |
| Isicaphucaphu | Isiyezi |
| Ukuchama ebhedini ebantwaneni | |
Umyalezo Wokuya Ekhaya
- I-Melatonin sisongezelelo soncedo lokulala, asiyonto yokunyanga zonke.
- Qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba usebenzise oku, ingakumbi ukuba unezinye iingxaki zempilo.
- Xelela ugqirha wakho ngazo zonke ezinye iziyobisi, iivithamini, kunye nezongezo ozithathayo.
- Kuphephe ukuqhuba imoto nokwenza imisebenzi efuna ingqalelo emva kokuthatha i-melatonin.
- Ungaze uthathe i-melatonin kunye notywala. Oku kwandisa umngcipheko weziphumo ebezingalindelekanga eziyingozi, njengokuhamba ulele.
- Gcina oku kubushushu begumbi, kude nokufikelela kwabantwana abancinci kunye nezilwanyana zasekhaya.
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