Kodi Melatonin Imakhala Motani M'thupi Lanu, Magwiridwe Ake, ndi Malangizo a Mlingo

Zamkati

• Kodi melatonin imagwira ntchito bwanji?
• Kodi melatonin imatenga nthawi yayitali bwanji kuti igwire ntchito?
• Kutulutsa kwakutali melatonin vs. melatonin wamba
• Mlingo woyenera
• Nthawi yotenga melatonin
• Kodi melatonin imakhala nthawi yayitali bwanji mthupi lanu?
• Zotsatira zoyipa za melatonin ndi zodzitetezera
• Tengera kwina

Melatonin ndi hormone yomwe imayendetsa kayendedwe kanu ka circadian. Thupi lanu limapanga izi mukakumana ndi mdima. Magazi anu a melatonin akamakulirakulira, mumayamba kukhala bata ndi kugona.

Ku United States, melatonin imapezeka ngati chithandizo chogona kwambiri (OTC). Mutha kuzipeza m'malo ogulitsira mankhwala kapena malo ogulitsira. Chowonjezeracho chimakhala mthupi lanu pafupifupi maola 5.

Anthu ena amafunikira melatonin yowonjezera kuti athetse kayendedwe ka circadian. Amagwiritsidwa ntchito kuthandiza kusokonekera kwa mayendedwe a circadian mu:

• apaulendo okhala ndi jet lag
• ogwira ntchito kosinthana
• anthu omwe ali akhungu
• anthu odwala misala
• anthu omwe amamwa mankhwala enaake
• ana omwe ali ndi vuto la neurodevelopmental, monga autism spectrum disorder

Koma melatonin sikuti amangogona bwino. Amagwiritsidwanso ntchito ngati mutu waching'alang'ala, matenda osokoneza bongo (ADHD), komanso matenda opweteka m'mimba (IBS).

Tiyeni tiwone momwe melatonin imagwirira ntchito, limodzi ndi nthawi yayitali bwanji komanso nthawi yabwino kuti mutenge.

Kodi melatonin imagwira ntchito bwanji?

Melatonin imapangidwa ndi pineal gland, yomwe ili mkati mwa ubongo wanu.

Pineal gland imayang'aniridwa ndi khungu la suprachiasmatic (SCN). SCN ndi gulu la ma neuron, kapena maselo amitsempha, mu hypothalamus yanu. Minyewa imeneyi imalamulira wotchi ya thupi lanu potumizirana wina ndi mnzake.

Masana, diso la m'diso limatenga kuwala ndi kutumiza chizindikiro ku SCN. Komanso, SCN imauza chithokomiro chanu kuti musiye kupanga melatonin. Izi zimakuthandizani kukhala ogalamuka.

Zosiyana zimachitika usiku. Mukakumana ndi mdima, SCN imayambitsa gland ya pineal, yomwe imatulutsa melatonin.

Magazi anu a melatonin akamakulira, kutentha kwa thupi lanu ndi kuthamanga kwa magazi kumatsika. Melatonin imabwereranso ku SCN ndipo imachedwetsa kuwombera kwamitsempha, komwe kumakonzekeretsa thupi lanu kugona.

Kodi melatonin imatenga nthawi yayitali bwanji kuti igwire ntchito?

Melatonin amatengeka msanga ndi thupi. Mukamwa mankhwala owonjezera pakamwa, melatonin imafika pachimake pafupifupi ola limodzi. Mutha kuyamba kugona pano.

Koma monga mankhwala onse, melatonin imakhudza aliyense mosiyanasiyana. Zingatenge nthawi yocheperapo kuti mumve zotsatirazi.

Kutulutsa kwakutali melatonin vs. melatonin wamba

Mapiritsi anthawi zonse a melatonin amatulutsa nthawi yomweyo. Zimasungunuka mukangotenga, zomwe zimatulutsa melatonin nthawi yomweyo m'magazi anu.

Kumbali inayi, melatonin yomasulidwa imasungunuka pang'onopang'ono. Imatulutsa melatonin pang'onopang'ono, yomwe imatha kutsanzira momwe thupi lanu limapangidwira melatonin usiku wonse. Izi zikuganiziridwa kuti ndibwino kuti mugone usiku.

Kutulutsa kowonjezera melatonin kumatchedwanso:

• kutulutsa pang'onopang'ono melatonin
• kutulutsa mosalekeza melatonin
• nthawi yotulutsa melatonin
• Kutulutsa kwakanthawi melatonin
• melatonin womasulidwa

Dokotala atha kukuthandizani kusankha ngati mungatenge melatonin yokhazikika kapena yowonjezera.

Mlingo woyenera

Nthawi zambiri, mulingo woyenera wa melatonin ndi 1 mpaka 5 mg.

Ndibwino kuti muyambe ndi mlingo wotsika kwambiri. Mutha kuwonjezera pang'onopang'ono kudya kwanu kuti mudziwe mlingo woyenera womwe ungakuthandizeni kugona popanda kuyambitsa zovuta zina.

Kupatula apo, kutenga melatonin wambiri kumatha kukhala kopanda phindu. Kuchuluka kwa melatonin kumatha kusokoneza mayendedwe anu ozungulira ndikusokoneza tulo masana.

Ndikofunika kudziwa kuti melatonin siyimayendetsedwa molingana ndi Food and Drug Administration (FDA). Izi ndichifukwa choti melatonin samawonedwa ngati mankhwala. Chifukwa chake, itha kugulitsidwa ngati chowonjezera pazakudya monga mavitamini ndi michere, yomwe siyiyang'aniridwa kwambiri ndi FDA.

Popeza malamulowo ndi osiyana ndi zowonjezera zakudya, wopanga amatha kulemba mlingo wosakwanira wa melatonin phukusili. Palinso kulamulira kochepa kwambiri kwa khalidwe.

Ngakhale zili choncho, ndibwino kutsatira malangizo omwe ali phukusili. Ngati simukudziwa kuti muyenera kutenga ndalama zingati, kambiranani ndi dokotala.

Nthawi yotenga melatonin

Ndibwino kuti mutenge melatonin mphindi 30 mpaka 60 musanagone. Ndicho chifukwa melatonin nthawi zambiri imayamba kugwira ntchito patatha mphindi 30, magazi anu akakwera.

Komabe, nthawi yabwino kutenga melatonin ndiyosiyana ndi munthu aliyense. Aliyense amatenga mankhwala mosiyanasiyana. Poyamba, tengani melatonin mphindi 30 musanagone. Mutha kusintha nthawi kutengera kuti zimatenga nthawi yayitali bwanji kuti mugone.

Chofunika kwambiri ndikuti mupewe kumwa melatonin nthawi kapena nthawi yabwino yogona. Izi zimatha kusunthira wotchi yanu molakwika, zomwe zimapangitsa kuti mugone masana.

Kodi melatonin imakhala nthawi yayitali bwanji mthupi lanu?

Melatonin satenga nthawi yayitali mthupi. Ili ndi theka la moyo mphindi 40 mpaka 60. Hafu ya moyo ndi nthawi yomwe thupi limatenga theka la mankhwala.

Nthawi zambiri, zimatenga miyoyo inayi kapena isanu ndi theka kuti mankhwalawo athetsedwe. Izi zikutanthauza kuti melatonin imakhala mthupi pafupifupi maola 5.

Mukakhala tulo panthawiyi, mumakhala ndi zotsatira zabwino monga kusinza. Ndicho chifukwa chake tikulimbikitsidwa kupewa kuyendetsa galimoto kapena kugwiritsa ntchito makina olemera mkati mwa maola 5 mutatenga.

Koma kumbukirani, aliyense amasakaniza mankhwala mosiyanasiyana. Nthawi yonse yomwe imafunikira kuti isinthe imasiyana kwa munthu aliyense. Zimatengera zinthu zingapo, kuphatikiza:

• zaka
• kudya khofi
• kaya mumasuta fodya
• thanzi lathunthu
• kapangidwe ka thupi
• kangati mumagwiritsa ntchito melatonin
• kutenga kutulutsidwa kwina motsutsana ndi melatonin wamba
• mankhwala ena

Simungathe kumva "kuthawa" ngati mutenga melatonin panthawi yoyenera. Ngati mungachedwe, tsiku lina mungamve kuti mukugona kapena kutopa.

Zotsatira zoyipa za melatonin ndi zodzitetezera

Mwambiri, melatonin imawonedwa ngati yotetezeka. Zimayambitsa kugona, koma izi ndizo cholinga chake osati zotsatira zoyipa.

Zotsatira zoyipa kwambiri za melatonin ndizochepa. Izi zingaphatikizepo:

• mutu
• nseru
• chizungulire

Zotsatira zochepa zomwe zingakhalepo ndizo:

• nkhawa pang'ono
• kunjenjemera kofatsa
• maloto olakwika
• kuchepa kukhala tcheru
• kumva kwakanthawi kwakukhumudwa
• kuthamanga kwa magazi pang'ono

Mutha kukhala ndi zotsatirapo ngati mumamwa kwambiri melatonin.

Ngakhale ali ndi chitetezo chokwanira, melatonin si aliyense. Muyenera kupewa melatonin ngati:

• ali ndi pakati kapena akuyamwitsa
• kukhala ndi matenda omwe amadzichotsera okha
• kukhala ndi matenda okomoka
• ali ndi matenda a impso kapena a mtima
• kukhala ndi kukhumudwa
• akumwa njira zolerera kapena chitetezo chamankhwala
• akumwa mankhwala osokoneza bongo kapena matenda ashuga

Mofanana ndi chowonjezera chilichonse, lankhulani ndi dokotala musanamwe. Angafune kuti mutenge njira zina zodzitetezera mukamagwiritsa ntchito melatonin.

Tengera kwina

Mwambiri, muyenera kumwa melatonin mphindi 30 mpaka 60 musanagone. Zimatengera mphindi 30 kuti ziyambe kugwira ntchito. Melatonin imatha kukhala mthupi lanu pafupifupi maola 5, ngakhale zimadalira zinthu monga msinkhu wanu komanso thanzi lanu.

Ndikothekanso kugwiritsa ntchito melatonin, choncho yambani ndi mlingo wotsikitsitsa kwambiri. Kugwiritsa ntchito melatonin yochulukirapo kumatha kusokoneza mayendedwe anu ozungulira.