Yintoni i-melatonin?

 

Melatonin lidlala lendalo eliveliswa ikakhulu lidlala lakho lepineal, elilidlala elincinane ebuchotsheni bakho. I-pineal gland yakho yinxalenye yenkqubo yakho ye-endocrine. I-Melatonin inceda ngexesha lezingqi zakho ze-circadian (iwotshi yangaphakathi yeeyure ezingama-24) kunye nokulala. Ukuvezwa ekukhanyeni ebusuku kunokuthintela ukuveliswa kwemelatonin. Ukuveliswa kunye nokukhululwa kwe-melatonin ebuchosheni kuqhagamshelwe kwixesha lemini, ukunyuka xa kumnyama kwaye kuyancipha xa kukhanya. Imveliso yemelatonin iyehla ngokukhula. I-Melatonin ikwafumaneka njengesongezelelo, ngokuqhelekileyo njengethebhulethi yomlomo okanye i-capsule. Uninzi lwezongezelelo zemelatonin ezidla ngokusetyenziselwa ukuphazamiseka kokulala, njengokuphuthelwa kunye nejet lag.

 

Yange Biotech Ivula Melatonin ngokuqulunqa ngobunono iimveliso zempilo usebenzisa izithako zodidi oluphezulu ezifunyenwe ngokungqongqo ngenkqubo yethu yokuqinisekisa umthengisi. Zonke iimveliso zethu zivavanywa ngokungqongqo ukuqinisekisa ukuba ufumana ubunyulu, amandla kunye nomgangatho oqinisekisiweyo obhalwe kwimveliso nganye.

 

 

Ukusebenza kweMelatonin kunye neempawu

• Ukuphazamiseka kokulala kwesigqi se-Circadian kwiimfama: I-Melatonin inokunceda ekuphuculeni ezi ngxaki kubantu abadala nasebantwaneni.
• Isigaba sokulala esilibazisekileyo (ukuphazamiseka kokulala okulibazisekileyo-ukuvuka): Kolu kuphazamiseka, ipateni yakho yokulala ilibaziseke iiyure ezimbini okanye ngaphezulu ukusuka kwindlela eqhelekileyo yokulala, nto leyo ebangela ukuba ulale kamva kwaye uvuke kamva. Uphando lubonisa ukuba i-melatonin inciphisa ubude bexesha elifunekayo ukuze ulale kwaye iqhubela phambili ukuqala kokulala kubantu abadala nakubantwana abanale meko. Thetha nogqirha womntwana wakho ngaphambi kokuba unike umntwana imelatonin.
• ugwayi: Uphando lucebisa ukuba i-melatonin inokunciphisa kancinci ixesha elithathayo ukulala, kodwa iziphumo zayo kumgangatho wokulala kunye nexesha lokulala lilonke alicaci. IMelatonin inokuba luncedo ngakumbi kubantu abadala abanokuthi baswele i-melatonin.
• Ijet lag: Ubungqina bubonisa ukuba i-melatonin inokuphucula iimpawu ze-jet lag, ezifana nokuphapha kunye nokulala emini.
• Ukuphazamiseka komsebenzi weShift: Akucaci ukuba i-melatonin inokuphucula umgangatho wokulala kunye nobude bemini kubantu abanemisebenzi efuna ukuba basebenze ngaphandle kweshedyuli yentsasa ukuya kubusuku.
• Ukuphazamiseka kokulala kubantwana: Uphononongo oluncinci lucebise ukuba i-melatonin inokunceda ukunyanga ukuphazamiseka kokulala kubantwana abanenani lokukhubazeka. Nangona kunjalo, imikhwa elungileyo yokulala idla ngokucetyiswa njengonyango lokuqala. Thetha nogqirha womntwana wakho phambi kokuba unike umntwana imelatonin.

Yeyiphi imithombo yeMelatonin?

 

Uninzi lweedatha zokutya aludwelisi inani le-melatonin ekutyeni, kodwa ngokophando olukhoyo, oku kutya kuthandathu kuyimithombo elungileyo ye-melatonin:

· IiTherries zetart
Ijusi ye-tart yecherry yenye yezona zinto zaziwayo zokulala. Abaphandi bafumanise ukuba yonyusa amanqanaba e-melatonin emzimbeni kwaye yonyusa ubuthongo. Khumbula ukuba ijusi yecherry ineswekile eninzi. Ukuyisela ngobusuku kunokunyusa kakhulu ukutya kwakho kweekhalori. Ukutya icheri endaweni yokusela ijusi yazo yindlela esempilweni yokufumana imelatonin.

· U-Goji Berries
Iveliswe sisityalo esiyinzalelwane yase China, amaqunube egoji aye aboniswa ngenxa yeziphumo zawo zokuchasa ukuguga. Zikwaphezulu kwi-melatonin kwaye zinokuphucula ukulala.

· Amaqanda
Phakathi kweemveliso zezilwanyana, amaqanda ngomnye wemithombo engcono kakhulu ye-melatonin. Amaqanda nawo anezondlo eziphezulu, anika iprotheyini kunye nentsimbi, phakathi kwezinye izondlo ezibalulekileyo.

· Ubisi
Ubisi olushushu liyeza lesintu lokungalali, ngoko ke akumangalisi ukuba liphezulu kwi-melatonin. Kungaba lukhetho olulungileyo ukuba unyamezela ubisi.

· Intlanzi
Intlanzi ngumthombo ongcono we-melatonin kunezinye iinyama. Olona khetho lufanelekileyo ziintlanzi ezinamafutha afana nesalmon kunye nesardadi, ezikwabonelela ngexabiso le-omega-3 fatty acids.

· ngomane
Amandongomane amaninzi anomlinganiselo olungileyo wemelatonin. Iipistachios kunye neealmond ziphakathi kwezona ziphezulu. Amantongomane nawo angumthombo ogqwesileyo we-antioxidants ezininzi, i-omega-3 amafutha enempilo, kunye neeminerali.

 

 

IMelatonin yokulala: Ngaba iyasebenza?

 

Izixhobo zokulala ze-Melatonin zikhula ekuthandeni, kunye ne-3 yezigidi zaseMelika ezizisebenzisayo kwi-2012, ngokutsho kophando lwelizwe lonke oluvela kumaZiko oLawulo lweSifo kunye noThintelo. Ukuba uphakathi kwabo okanye ucinga ngemelatonin yokulala, kububulumko ukuqonda ngqo indlela esebenza ngayo imelatonin. Imelatonin idla ngokubizwa ngokuba “yincindi yokulala.” Nangona i-melatonin ingabalulekanga xa ulala, ulala ngcono xa unamanqanaba aphezulu e-melatonin emzimbeni wakho.

 

 

Kutheni ufuna iMelatonin?

Ukungabikho kokulala kuyichaphazela kakubi impilo yakho. Ithintela ukufunda kwaye yonyusa ukunganyangeki kwe-insulin, enokuqhubela phambili kwisifo seswekile. Inokuphazamisa iihomoni zendlala, oku kuthetha ukuba unokugqiba ukutya ngaphezu kokuba uqhele ukwenza.

 

I-Melatonin inceda umzimba wakho ngeenzuzo zayo ezininzi:

 

Unako Ukuxhasa Ukulala Okungcono

I-Melatonin ihlala ibizwa ngokuba yihomoni yokulala - kwaye ngesizathu esihle. Yenye yezona zinto ziluncedo zokulala kunye neyeza lendalo eliqhelekileyo lokunyanga imiba efana nokungalali. Izifundo ezininzi zibonise ukuba i-melatonin inokuxhasa ukulala. Olunye uphononongo kubantu abangama-50 abanengxaki yokuphuthelwa lubonise ukuba ukuthatha i-melatonin kwiiyure ezimbini ngaphambi kokulala kuncede abantu ukuba balale ngokukhawuleza kwaye kuphuculwe umgangatho wokulala.

Inokunciphisa iimpawu zoxinzelelo lwexesha

Ingxaki yexesha lonyaka (SAD), ekwabizwa ngokuba nguxinzelelo lonyaka, yimeko eqhelekileyo ekuqikelelwa ukuba ichaphazela ukuya kuthi ga kwi-10% yabemi kwihlabathi liphela. Olunye uphando lubonisa ukuba inokunxulunyaniswa notshintsho kwisigqi sakho se-circadian esibangelwa utshintsho lokukhanya kwexesha lonyaka. Ngenxa yokuba i-melatonin idlala indima ekulawuleni isigqi se-circadian, iidosi eziphantsi zihlala zisetyenziselwa ukunciphisa iimpawu zoxinzelelo lwamaxesha onyaka.

Ijet lag

I-Jet lag ichaphazela abantu xa behamba ngomoya kwiindawo ezininzi zamaxesha. Nge-jet lag, unokungaziva kakuhle kwaye unokuba nokuphazamiseka kokulala, ukudinwa emini, ukungasebenzi kakuhle, kunye neengxaki zokugaya ukutya. I-Melatonin inokubanceda bagcine indlela yokulala eqhelekileyo.

Iipateni zokulala ezingcono kubantu abadala

Abantu abane-DSWPD banenkathazo yokulala ngamaxesha aqhelekileyo kwaye bavuke ekuseni. Ngokuqhelekileyo banobunzima bokulala ngaphambi kwe-2 ukuya kwi-6 am kwaye bangathanda ukuvuka phakathi kwe-10 am kunye ne-1pm.

Izongezo zeMelatonin zibonakala zinceda ngokulala kubantu abane-DSWPD, kodwa akuqinisekwanga ukuba izibonelelo zodlula ubungozi obunokwenzeka. Oku kusekelwe kwisikhokelo sokuziqhelanisa neklinikhi, uphononongo oluncinci, kunye nophononongo lwamva nje.

Ezinye iingxaki zobuthongo ebantwaneni

Ingxaki yokulala ebantwaneni inokuba nemiphumo engathandekiyo kwindlela abaziphatha ngayo, ekusebenzeni kwasemini, nakumgangatho wobomi. Izifundo zibonise ukuba i-melatonin yayingcono kune-placebo yokuphucula zombini ixesha lokulala kunye nokulala ngokupheleleyo. Iziphumo ze-melatonin ekuziphatheni nasekusebenzeni kwasemini.

Impilo yoBuchule kubantu abadala

Amanqanaba eMelatonin ngokwendalo awela ngokukhula. Ukubomeleza kunokuthintela ukuphazamiseka kwengqondo kamva ebomini. Zombini izilwanyana kunye nezifundo zabantu ziye zafumanisa ukuba i-melatonin inokwehlisa umngcipheko wezifo ze-neurodeergenerative ezifana ne-Alzheimer's kunye ne-Parkinson's. Izifo.

Eye Health

IMelatonin yenza imisebenzi emininzi ebalulekileyo kwiliso lomntu. Ukongezwa kubonise izibonelelo kwabo bane-macular degeneration enxulumene neminyaka. Abaphandi bacinga ukuba amanqanaba asezantsi e-melatonin kubantu abadala anokuba negalelo kukuphazamiseka.

 

Ngaba kufuneka ndithathe i-melatonin njengesongezelelo?

Uphononongo lubonise ukuba i-melatonin eyongezelelweyo inokuphucula ukulala kwiimeko ezithile, kodwa akusiyo wonke umntu. Akukho sibonelelo sokutya esicetyiswayo (RDA) esekiweyo se-melatonin. Xa kuziwa kwizongezelelo ze-melatonin, ezinye iingcali zincoma idosi ejikeleze i-0.5 ukuya kwi-3 milligrams kwimiba enxulumene nokulala. Iidosi eziphezulu zinokubangela ukozela emini.

ubudala	Umthamo weMelatonin
Abantwana kunye nolutsha	0.5 ukuya kwi-3 mg - okanye ukuya kuthi ga kwi-6 mg kwabo banesifo sokulala kakhulu
Abantu abadala ngenxa ye-jet lag	0.5 ukuya kwi-5 mg, kuthathwe iiyure ezininzi ngaphambi kwexesha ebesicetywa ngalo nokuqhubeka kangangeentsuku ezininzi emva kokufika kwindawo
Abantu abadala ngomsebenzi weshifti	2-3 mg, ithathwe ekupheleni kweshifti nangaphambi kwexesha elicetywayo lokulala, kodwa ungaze uqhubele ekhaya
Abantu abadala abaneminyaka engama-55 nangaphezulu	2 mg kanye yonke imihla ukuya kwiiveki ezili-13, kuthathwa iiyure ezi-1-2 ngaphambi kokulala

IMelatonin kuKhuseleko lweNdalo kunye nokuKhula

 

· UkuNcitshiswa koxinzelelo kwiZityalo: I-Melatonin idlala indima ebonakalayo ekunciphiseni izinto ezahlukeneyo zoxinzelelo kwizityalo.

· Ukukhula, uPhuhliso kunye nokuVeliswa: Ibalulekile ekukhuleni kwezityalo, ekukhuleni nakwinkqubo yokuzala.

· I-Oxygen Scavenger esebenzayo: I-Melatonin isebenza njenge-scavenger ye-oksijini esebenzayo, inqanda i-peroxidation kunye ne-neutraizing i-oxygen radicals esebenzayo.

· UThintelo lokuBulisa kweZityalo: Inceda ukulibazisa ukubuna kwesityalo ngokunciphisa uxinzelelo lwe-oxidative.

· Ukunciphisa Uxinzelelo Lwendalo Esingqongileyo: I-Melatonin inciphisa uxinzelelo olubangelwa yityuwa, imbalela, isinyithi esinzima, ingqele, iintsholongwane, kunye nezinye iimeko ezimbi.

· Ukulawulwa kokuKhula kweVegetative kunye neentyatyambo: Ilawula iinkqubo eziphambili ezinje ngengcambu, ukusebenza kakuhle kwephotosynthetic, kunye nokuveliswa kwe-biomass.

· Uphuhliso lweziqhamo neMbewu: I-Melatonin idlala indima yokulawula ekubunjweni nasekuvuthweni kweziqhamo kunye nembewu.

 

 

Ukuvala

I-melatonin yendalo yihomoni ebalulekileyo yokulawula umjikelo wakho wokulala. Ngelixa izinto ezininzi zinokuchaphazela kakubi ixesha elide kunye nendlela olala ngayo, isixa se-melatonin i-pineal gland oyenzayo inokuba yenye yazo. Ukuba unemiba yokulala, qiniseka ukuba uthethe nomboneleli wakho wezempilo. Ukulala okusemgangathweni kubaluleke kakhulu kwaye kubalulekile kwimpilo.

Ungayithenga phi iMelatonin?

Ungathenga Umgubo weMelatonin ifumaneka ngesampulu yasimahla kwi-yanggebiotech.com. Inkampani ngumenzi okhokelayo kwishishini kunye nomthengisi wezongezo zokutya ezicocekileyo. YANGGE BIOTECH IZITHAKO ayilophawu lwabathengi kuphela. Ikwabonelela ngezithako ezicocekileyo kwezinye iibrendi ezihambisa ukutya kunye nezinye iimveliso ezongezelelweyo. Qhagamshelana Us ukwenza iodolo namhlanje.

Iingxelo:

China 5htp Melatonin Abavelisi Factory-YanggeBiotech

I-Melatonin: Yintoni ekufuneka uyazi | I-NCCIH (nih.gov)

Andersen LP, Gögenur I, Rosenberg J, et al. Ukhuseleko lwe-melatonin ebantwini. Uphando lwezonyango. 2016;36(3):169-175.

uger RR, Burgess HJ, Emens JS, et al. Isikhokelo sonyango lwe-intrinsic circadian rhythm sleep-wake disorders: advanced sleep-wake phase disorder (ASWPD), elibazisekayo-wake phase disorder (DSWPD), non-24-iyure-wake-wake rhythm disorder (N24SWD), kunye ukuphazamiseka kwesingqi sokulala okungaqhelekanga (ISWRD). Uhlaziyo luka-2015. Ijenali yezonyango zokulala zeklinikhi. 2015;11(10):1199-1236.

U-Auld F, uMaschauer EL, uMorrison I, et al. Ubungqina bokusebenza kwe-melatonin kunyango lwengxaki yokulala yabantu abadala. Ukuphonononga amayeza okulala. 2017; 34: 10-22.

Costello RB, Lentino CV, Boyd CC, et al. Ukusebenza kwe-melatonin ekukhuthazeni ukulala okunempilo: uvavanyo olukhawulezayo lobungqina boluncwadi. Ingxelo Yokutya. Ngo-2014; 13: 106.

McDonagh MS, Holmes R, Hsu F. Pharmacologic unyango lweengxaki zokulala kubantwana: ukuphononongwa ngokuchanekileyo. Ijenali ye-Neurology yaBantwana. 2019;34(5):237-247.