Ngaba ngamanye amaxesha unengxaki yokulala ebusuku ngenxa yezinto ezikukhathazayo? Okanye ngaba umjikelo wakho wokulala uphazamisekile ngenxa yomahluko wexesha (i-jet lag) emva kokubuyela eSri Lanka uvela kwamanye amazwe? Ngamaxesha anje, abanye abantu basenokuba beve ngepilisi ebizwa ngokuba yi-'Melatonin'. Ekubeni ezi zikwafumaneka nakwiikhemesti, abanye banokucinga ukuba oku kufana nevithamini. Kodwa eneneni, kukho izinto ezimbalwa ekufuneka sizazi ngaphambi kokuba siyisebenzise. Ke namhlanje, masithethe ngokuba yintoni le melatonin, indlela yokuyisebenzisa kanye kanye, kunye nezinto ekufuneka sizilumkele.
Yintoni kanye kanye iMelatonin?
Ngamafutshane, i-melatonin yi-hormone eveliswa yingqondo yethu. Umsebenzi wayo ophambili kukulawula umjikelo wokulala nokuvuka komzimba wethu. Cinga ngayo njengewotshi yendalo emzimbeni wethu. Ebusuku, xa kuba mnyama, ingqondo yethu inyusa imveliso yayo ye-melatonin. Yiyo loo nto isenza silale. Kusasa, ngokukhanya, le mveliso iyancipha, kwaye sifumana umyalezo wokuvuka.
Ngoko ke, i-melatonin oyithathayo njengeyeza yinguqulelo yokwenziwa yale hormone yendalo. Isetyenziselwa ukunceda kwiimeko ezifana nokungalali okanye ukulamba . Kodwa eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba le sisongezelelo sokutya , asiloyeza eliphilisa, elithintela, okanye elichonga nasiphi na isifo.
Izinto ekufuneka uzixelele ugqirha wakho ngaphambi kokuba uthathe i-melatonin
Ukuba ucinga ngokusebenzisa i-melatonin, kubalulekile ukuthetha nogqirha wakho ngayo, ingakumbi ukuba unayo nayiphi na kwezi meko zempilo zidweliswe ngezantsi.
- Ukuba unomhlaza .
- Ukuba unesifo sokudakumba okanye ezinye izifo zengqondo .
- Ukuba unesifo seswekile .
- Ukuba uneengxaki ezinxulumene nama-hormone (umz. i-thyroid).
- Ukuba usoloko usebenzisa utywala .
- Ukuba uneengxaki zenkqubo yomzimba yokuzikhusela .
- Ukuba unesifo sesibindi .
- Ukuba unezifo zemiphunga ezifana ne-asthma .
- Ukuba ukhe wafakelwa amalungu omzimba .
- Ukuba unesifo sokuxhuzula .
- Ukuba ukhe waba ne-allergy kwi-melatonin okanye naliphi na elinye iyeza, ukutya, okanye idayi.
- Ukuba ukhulelwe okanye uzama ukukhulelwa .
- Ukuba ungumama oncancisayo .
Kubaluleke kakhulu ukuxelela ugqirha ezi zinto ukuze ukhuseleke.
Ndingayisebenzisa njani kanye kanye le pilisi?
Kukho iintlobo ezahlukeneyo zeetablethi zemelatonin. Olu luhlobo lweetablethi eziqhekekayo.
1. Yithathe ngexesha: Ufanele uyithathe ngexesha elifanayo yonke imihla, ngesiqhelo iyure okanye ezimbini ngaphambi kokuba ulale .
2. Yitya ungenanto esiswini: Ukuze ufumane iziphumo ezilungileyo, yitya emva kweyure e-1-2 emva kokutya (ungenanto esiswini) .
3. Indlela yokukhupha ipilisi: Ezi pilisi zithambile kakhulu. Ngoko ke zigcine kwiphakheji evaliweyo de kufike ixesha lokuzisela. Ngezandla ezomileyo, vula iphakheji kancinci kancinci uze ukhuphe ipilisi. Ukuba ipilisi iyaphuka okanye iyaqhekeka, yilahle uze ufumane entsha.
4. Nyibilikisa emlonyeni: Bamba ipilisi emlonyeni wakho ide inyibilike ngokupheleleyo. Emva koko ginya. Musa ukuyihlafuna, ukuyiqhekeza, okanye ukuyityumza le pilisi.
5. Emva kokusela ipilisi: Emva kokusela ipilisi, musa ukwenza eminye imisebenzi ngaphandle kokulungiselela ukulala, kuba uza kuqala ukuziva ulele emva kwexesha elithile.
Kubalulekile: Musa ukusebenzisa ngaphezu komlinganiselo omiselweyo ngugqirha wakho. Kwakhona, soloko ufuna ingcebiso kagqirha ukuba uyinika abantwana. Kunokufuneka unonophelo olukhethekileyo.
Kuthekani ukuba uthatha amayeza amaninzi kakhulu? (Ukusebenzisa amayeza amaninzi kakhulu)
Ukuba ucinga ukuba uthathe amayeza amaninzi kunokuba ucinga, yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele esikufutshane ngoko nangoko. Okanye utsalele umnxeba iZiko loLwazi lweeTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Kuthekani ukuba ndingalibala ukusela ngenye imini?
Ukuba ulibele ukusela ipilisi ngexesha elicwangcisiweyo, yiyeke. Sela ipilisi enye ngexesha eliqhelekileyo ngosuku olulandelayo. Ungaze usele iipilisi ezimbini ukuze ubuyisele elo ulibeleyo.
Amanye amayeza kunye nezinto ezinokusebenzisana ne-melatonin
I-Melatonin inokunxibelelana nezinye iziyobisi kunye nezinye izinto, ngoko ke kubalulekile ukuxelela ugqirha wakho ngayo yonke into oyithathayo.
| Musa ukuthatha i-melatonin kunye nale mayeza. | |
|---|---|
| I-Fluvoxamine | uRamelteon |
| I-Tasimelteon | |
| Lumka ngakumbi xa uthatha i-melatonin kunye nezi zinto. | |
| Utywala | Iziselo ezine-caffeine (ikofu, iti) |
| I-Carbamazepine | Amanye amayeza okubulala iintsholongwane, njengeCiprofloxacin |
| Amanye amayeza okudakumba kunye nokuxhalaba | Iihomoni zabasetyhini (umz., iipilisi zokulawula ukuzalwa, iipatches) |
| I-Nifedipine (enikwa uxinzelelo lwegazi oluphezulu) | Ezinye iipilisi zokulala okanye izongezo zemifuno |
| I-Warfarin (i-blood thinner) | Ukutshaya icuba |
Olu luhlu aluphelelanga, ngoko ke xelela ugqirha wakho malunga nawo onke amayeza, iivithamini, kunye neemveliso zezityalo ozisebenzisayo.
Izinto ekufuneka uziqaphele xa uthatha i-melatonin
- Ukozela kunye nesiyezi: Usenokuziva ulele okanye unesizungu xa usebenzisa eli yeza. Ngoko ke musa ukwenza nantoni na efuna ukuphaphama, njengokuqhuba okanye ukusebenzisa oomatshini, ude wazi kakuhle ukuba ikuchaphazela njani.
- Kuphephe utywala: Ukuba usela i-melatonin, kuphephe ngokupheleleyo utywala. Iziphumo zale mithi zinokuba yingozi kakhulu xa zisetyenziswa notywala.
- Izinto ezingaqhelekanga ozenzayo ebuthongweni bakho: Oku kusenokuvakala kuyoyikisa kancinci, kodwa kubalulekile ukukuqonda. Abanye abantu banokuvuka emva kokuthatha i-melatonin baze benze izinto abangazikhumbuliyo. Umzekelo, banokuqhuba ubuthongo, bapheke, bathethe ngefowuni, okanye bahambe ebuthongweni babo. Ezi zinokuba ziingozi ezinkulu.
Ukuba oku kuyenzeka kuwe, yeka ukuthatha amayeza ngoko nangoko uze uthethe nogqirha wakho. Le ngozi iphezulu kakhulu ukuba uthatha i-melatonin ngaloo mini usele ngayo utywala okanye wathatha ezinye iipilisi zokulala.
Ukuqonda izongezo zemifuno
Njengoko besitshilo ngaphambili, i-melatonin sisongezelelo sokutya. ESri Lanka nakwamanye amazwe amaninzi kwihlabathi liphela, ezi zongezo azenziwa phantsi kolawulo olungqongqo lomgangatho njengamayeza. Oku kuthetha ukuba ubunyulu kunye nomgangatho wazo zinokwahluka. Ayizizo zonke izinto ezibizwa ngokuba "zendalo" ezikhuselekileyo. Ke ngoko, bubulumko ukuthenga kumvelisi othembekileyo kwaye ufune ingcebiso kagqirha ngaphambi kokuba uyisebenzise.
Iziphumo ebezingalindelekanga ezinokubakho
Njengayo nayiphi na imithi, i-melatonin inokubangela iziphumo ebezingalindelekanga kwabanye abantu.
| Iziphumo ebezingalindelekanga ezinzulu ekufuneka zixelwe kugqirha ngoko nangoko | |
|---|---|
| Ii-aleji | Ukurhawuzelela kwesikhumba, ukurhawuzelela, ukudumba kobuso, imilebe, ulwimi okanye umqala. |
| Utshintsho lwengqondo | Ukuxhalaba okukhulu, ukuphazamiseka, ukungazinzi, ukubona izinto ezingekhoyo, iingcinga zokuzibulala, ukudakumba okukhulu. |
| Ngokwesiqhelo ayisiyonto imbi kangako, kodwa xelela ugqirha wakho ukuba iyaqhubeka. | |
| Ndiziva ndilele ngosuku olulandelayo | Ukozela emini |
| Intloko ebuhlungu | Intloko ebuhlungu |
| Isiyezi | Isiyezi |
| Isicaphucaphu | Isicaphucaphu |
| Ukuchama ebhedini kwabantwana | Ukuchama ebhedini ebantwaneni |
Ukuba ufumana naziphi na ezinye iimpawu ezingaqhelekanga ezingakhankanywanga kolu luhlu, thetha nogqirha wakho ngazo.
Umyalezo Wokuya Ekhaya
- I-Melatonin sisongezelelo sokutya esisetyenziselwa ukunceda kwiingxaki zokulala, asiyonto yokunyanga zonke.
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba usebenzise oku, ingakumbi ukuba unezinye iingxaki zempilo okanye usela amanye amayeza.
- Ipilisi mayithathwe njengoko kuchaziwe nangexesha elichaziweyo. Ukuba yipilisi enyibilikayo, musa ukuyihlafuna okanye ukuyityumza, kodwa yivumele inyibilike emlonyeni wakho uze uyiginye.
- IMelatonin inokubangela ukozela, ngoko ke kuphephe ukwenza izinto ezifuna ukuphaphama, njengokuqhuba. Ungaze uyithathe notywala.
- Ukuba ufumana ukuziphatha okungaqhelekanga okanye iziphumo ebezingalindelekanga ezibi, ezifana nokuhamba ulele, funa ingcebiso kagqirha ngoko nangoko.
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