Ngaba nawe unengxaki yokulala ebusuku? Ngaba uyajikajika emva kweeyure ezininzi emva kokulala? Okanye ngaba unengxaki yokungalali kakuhle, apho ulala khona emini uze uvuke ebusuku? Usenokuba ukhe weva ukuba abanye abantu basebenzisa into ebizwa ngokuba yi-'melatonin' ngamaxesha anje. Ngoko ke, namhlanje siza kuthetha ngokuba yintoni i-melatonin, ingaba ilungile ngokwenene ukuyisebenzisa, kunye nento ekufuneka siyilumkele.
Ngamafutshane, yintoni i-melatonin?
IMelatonin yihomoni eveliswa ngokwendalo yindlala encinci engqondweni yethu. Enyanisweni, yihomoni ephambili elawula "umjikelo wokulala nokuvuka" emzimbeni wethu. Xa kumnyama ngokuhlwa, amanqanaba ethu e-melatonin ayanyuka, nto leyo esenza silale. Xa kukhanya kusasa, amanqanaba e-melatonin ayehla, esivusa.
Kodwa ngamanye amaxesha lo mjikelo uyaphazamiseka. Umzekelo, oku kwenzeka kubantu abangakwaziyo ukulala, okanye kwimeko ye-"Jet Lag" eyenzeka xa besiya kwelinye ilizwe. Ngamaxesha anje abanye abantu bathatha i-melatonin ngaphandle.
Eyona nto ibalulekileyo kukuba i-melatonin efumaneka kwiikhemesti ayiloyeza elibhalisiweyo, kodwa ithathwa njengesongezelelo sokutya . Oku kuthetha ukuba ayinakunyanga, ithintele, okanye ichonge nasiphi na isifo.
Izinto ekufuneka uzixelele ugqirha wakho ngaphambi kokuba uthathe i-melatonin
Ukuba ucinga ngokusebenzisa i-melatonin, kubaluleke kakhulu ukuthetha nogqirha wakho kuqala, ingakumbi ukuba unenye yezi meko zilandelayo:
| Ngaba unale meko? | Kutheni kubalulekile ukwazisa ugqirha? |
|---|---|
| Umhlaza | Ngenxa yokuba eminye imidla yomhlaza ixhomekeke kwiihomoni, imelatonin inokuba nefuthe. |
| Ukudakumba okanye esinye isifo sengqondo | I-Melatonin inokutshintsha indlela ovakalelwa ngayo kwaye inokubangela iingxaki ngamayeza owasebenzisayo. |
| Isifo seswekile | I-Melatonin inokuchaphazela amanqanaba eswekile egazini. |
| Iingxaki ezinxulumene namahomoni | Ngenxa yokuba i-melatonin yi-hormone, inokuchaphazela ukulinganisela kwamanye ama-hormone emzimbeni. |
| Ukuba usela utywala rhoqo | Ukusela utywala kunye ne-melatonin kunye kunokubangela ukozela kakhulu kunye nesiyezi. |
| Ubuthathaka okanye izifo zomzimba | I-Melatonin inokuvuselela okanye icinezele inkqubo yomzimba yokuzikhusela. |
| Izifo zesibindi | I-Melatonin isuswa emzimbeni sisibindi. Ukuba isibindi sibuthathaka, i-melatonin inokuqokelelana emzimbeni. |
| Ukuba ukhe wafakelwa amalungu omzimba | I-Melatonin inokubangela iingxaki ngamayeza athathwa zizigulana ezifakelwe amalungu omzimba. |
| Ukuba ukhulelwe okanye uzama ukukhulelwa | Akukho datha yaneleyo malunga nokhuseleko lwe-melatonin ngexesha lokukhulelwa. |
| Ukuba umama uncancisa umntwana wakhe | Akukho lwazi lucacileyo malunga nokuba i-melatonin inokudluliselwa na kumntwana ngobisi lwebele. |
Indlela echanekileyo kunye nedosi yokusebenzisa
- Yisele ngomlomo ngeglasi yamanzi . Musa ukuyisela xa usitya, kuba inokunciphisa ukufunxwa.
- Oku kudla ngokuthathwa iyure okanye ezimbini ngaphambi kokuba ulale .
- Linganisa umthamo usebenzisa icephe lokulinganisa elikhethekileyo okanye isitya esiza nalo. Musa ukulinganisa ngeetispuni eziqhelekileyo ekhaya, kuba azichanekanga kakhulu.
- Emva kokusela oku, musa ukwenza eminye imisebenzi (ingakumbi imisebenzi efuna ingqalelo) ngaphandle kokulungiselela ukulala.
- Ukuba ngempazamo usela kakhulu , fowunela iZiko loLwazi lwePoisons kwiSibhedlele sikaZwelonke saseColombo ngoko nangoko, okanye uye kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane.
Kuthekani ukuba uyinika abantwana?
Ukuba abantwana baneengxaki zokulala, into yokuqala ekufuneka yenziwe kukufumanisa unobangela. Akukhuthazwa ukunika abantwana i-melatonin ngaphandle kwengcebiso kagqirha. Ugqirha angamhlola umntwana aze amnike kuphela ngomlinganiselo omiselweyo ukuba kuyimfuneko. Ngoko ke, ukuba uyinika umntwana wakho, qiniseka ukuba ubona ugqirha wabantwana.
Ngaba kukho iingxaki ngamanye amayeza? (Iindlela esetyenziswa ngayo)
Ewe, ngokuqinisekileyo. I-Melatonin inokusebenzisana namanye amayeza amaninzi. Kubaluleke kakhulu ukuxelela ugqirha wakho ukuba usebenzisa amanye amayeza, iivithamini, okanye amayeza esintu.
| Uhlobo lweyeza/lweziyobisi | Impembelelo enokwenzeka |
|---|---|
| Musa ukuzithatha ezi zinto kunye nantoni na. | |
| I-Fluvoxamine, iRamelteon, iTasimelteon | Ekubeni ezi zichaphazela imeko yokulala okanye yengqondo, ukuzithatha kunye ne-melatonin kunokubangela iziphumo ebezingalindelekanga eziyingozi. |
| Lumka kakhulu xa uhamba nazo. | |
| Utywala kunye ne-caffeine | Utywala bunokunyusa kakhulu ukozela, ngelixa i-caffeine inciphisa imiphumo ye-melatonin. |
| Amayeza okudakumba kunye nokuxhalaba | Ukozela okwandileyo kunye nezinye iziphumo ebezingalindelekanga zinokwenzeka. |
| Iihomoni zabasetyhini, kuquka neepilisi zokulawula ukuzalwa | Ingachaphazela amanqanaba e-melatonin emzimbeni. |
| Amanye amayeza oxinzelelo lwegazi (umz. iNifedipine) | Ulawulo loxinzelelo lwegazi lunokuchaphazeleka. |
| I-Warfarin (iyeza elisetyenziselwa ukuthintela ukujiya kwegazi) | Umngcipheko wokopha unganda. |
| Ukutshaya icuba | Ukutshaya kunokunciphisa amanqanaba e-melatonin emzimbeni. |
Eyona ngozi iyingozi: imisebenzi eyenziwa ebuthongweni!
Le yinto abantu abaninzi abangayaziyo, kodwa yingxaki enkulu kakhulu. Abanye abantu, emva kokuthatha i-melatonin, banokuvuka baze benze izinto ezahlukeneyo bengazi nokuba bayayiqonda. Umzekelo:
- Ukuqhuba ulele
- Ukupheka nokutya ebuthongweni bakho
- Ukuthetha kwifowuni
- Ukuhamba-hamba ebuthongweni
Eyona nto imbi kukuba loo mntu usenokungakhumbuli nto ayenzileyo kusasa olulandelayo. Oku kunokuba yingozi kakhulu. Ukuba oku kwenzeka kuwe okanye kumntu omaziyo, yeka ukuthatha i-melatonin ngoko nangoko kwaye uxelele ugqirha wakho. Le ngozi inkulu nangakumbi xa ithathwa notywala.
Iziphumo ebezingalindelekanga ezinokubakho
| Iziphumo ebezingalindelekanga ezinzulu ezifuna unyango olukhawulezileyo | |
|---|---|
| Iimpendulo ze-allergy | Ukurhawuzelela kwesikhumba, ukurhawuzelela okukhulu, ukudumba kobuso, imilebe, ulwimi okanye umqala. |
| Utshintsho engqondweni nakwindlela yokuziphatha | Umsindo ogqithisileyo, ukuphazamiseka kwengqondo, ukudideka kwengqondo, ukwanda koxinzelelo, iingcinga zokuzibulala. |
| Izinto eziqhele ukungabi yingozi, kodwa kufuneka zixelwe kugqirha ukuba ziyaqhubeka | |
| Ndiziva ndilele ngosuku olulandelayo | Ukozela ngosuku olulandelayo emva kokusetyenziswa. |
| Intloko ebuhlungu kunye nesiyezi | Intloko ebuhlungu kunye nesiyezi. |
| Isicaphucaphu | Isicaphucaphu. |
| Ukuchama ebhedini ebantwaneni | Ukuchama ebhedini ebantwaneni. |
Umyalezo Wokuya Ekhaya
- IMelatonin sisongezelelo sesondlo esinokunceda ekulaleni, asilonyango olumangalisayo lokungalali.
- Ngaphambi kokuba usebenzise oku, qiniseka ukuba uthetha nogqirha wakho ukuba unezinye iingxaki zempilo okanye usela amanye amayeza.
- Ungaze unike abantwana i-melatonin ngaphandle kwengcebiso kagqirha.
- Lumka ngemiphumo emibi efana nokuhamba ulele okanye ukuqhuba ulele. Ukuba oku kuyenzeka, yeka ukuthatha amayeza ngoko nangoko uze ubone ugqirha.
- Ukuba ngempazamo uthatha kakhulu, yiya kwiZiko loLwazi lweePoisons leSizwe okanye kwiYunithi yoNyango oluNgxamisekileyo (ETU) .
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