Iyo Melatonin Inogona Sei Kukubatsira Iwe Kurara uye Kunzwa Zvirinani

Zvemukati

• Chii chinonzi melatonin?
• Chinoshanda sei?
• Inogona kukubatsira iwe kurara
• Zvimwe zvehutano zvinobatsira
• Inogona kutsigira hutano hwemaziso
• Inogona kubatsira kurapa maronda emudumbu uye nekurwadziwa pahuro
• Inogona kudzikisa zviratidzo zve tinnitus
• Inogona kubatsira kuwedzera kukura kwehomoni mazinga muvarume
• Maitiro ekutora melatonin
• Kuchengetedza uye mhedzisiro
• Melatonin uye doro
• Melatonin uye nhumbu
• Melatonin uye vacheche
• Melatonin nevana
• Melatonin uye vakuru vakuru
• Chinokosha
• Chikafu Gadzirisa: Chikafu chekurara zvirinani

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Vanosvika makumi mashanu- makumi manomwe emamiriyoni emamerica vanobatwa nehurombo husina kunaka. Muchokwadi, sekumwe kutsvagurudza, vanosvika makumi matatu muzana evakuru muUnited States vanotaura kuti vanovata kwemaawa asingasviki maawa matanhatu husiku hwese. (,).

Kunyangwe iri dambudziko rakajairika, kusarara zvakanaka kunogona kuve nemhedzisiro.

Kurara kwakashata kunogona kupedza simba rako, kudzikisa chigadzirwa chako, uye kuwedzera njodzi yezvirwere zvakaita sekukwira kweropa uye chirwere cheshuga ().

Melatonin ihormone inotaurira muviri wako kana yave nguva yekuenda kunorara. Yakavewo yakawedzera yekuwedzera pakati pevanhu vari kunetseka kurara.

Ichi chinyorwa chinotsanangura mashandiro anoita melatonin pamwe nekuchengetedza kwayo uye kuti yakawanda sei kutora.

Chii chinonzi melatonin?

Melatonin ihormone inogadzirwa nemuviri wako zvakasikwa.

Iyo inogadzirwa nepineal gland muuropi, asi inowanikwawo mune dzimwe nzvimbo, senge maziso, mwongo wemabhonzo, uye ura ().

Inowanzozodaidzwa kuti "hormone yekurara," sezvo akakwira mamazinga anogona kukubatsira iwe kurara.

Zvisinei, melatonin pachayo haizokugogodza iwe kunze. Izvo zvinongoita kuti muviri wako uzive kuti inguva yehusiku kuitira kuti ugone kuzorora uye kurara nyore ().

Melatonin zvinowedzera zvinozivikanwa pakati pevanhu vane hope uye jet lag. Unogona kuwana melatonin munyika zhinji pasina mushonga.

Melatonin zvakare ine simba antioxidant, iyo inogona kupa akasiyana mamwe mabhenefiti.

Muchokwadi, zvinogona kubatsira:

• tsigira hutano hwemaziso
• bata maronda emudumbu uye chirungurira
• kurerutsa tinnitus zviratidzo
• simudza kukura kwemahormone muvarume

Melatonin ihormone inowanzo gadzirwa nepineal gland. Inobatsira iwe kukotsira nekudzikamisa muviri usati warara.

Chinoshanda sei?

Melatonin inoshanda pamwe chete nemutumbi wemuviri wako.

Mumashoko akareruka, iyo circadian rhythm ndiyo yemuviri wachi yako yemukati wachi. Izvo zvinoita kuti iwe uzive kana yave nguva yeku:

• rara
• muka
• idya

Melatonin inobatsirawo kudzora tembiricha yemuviri wako, kuwedzerwa kweropa rako, uye nematanho emamwe mahormone (,,).

Matanho eMelatonin anotanga kukwira mumuviri wako kana kunze kwasviba, zvichiratidza muviri wako kuti inguva yekurara ().

Iyo inosungawo kune ma receptors mumuviri uye inogona kubatsira iwe kuzorora.

Semuenzaniso, melatonin inosunga kune zvinogamuchirwa muuropi kubatsira kubatsira kudzikamisa chiitiko chetsinga.

Inogona kudzikisa huwandu hwedopamine, iyo hormone iyo inokubatsira iwe kuramba wakamuka. Inobatanidzwawo mune zvimwe zvinhu zvehusiku-husiku kutenderera kwemaziso ako (,, 11).

Kunyangwe iyo chaiyo nzira iyo melatonin inokubatsira iwe kurara isina kujeka, tsvagurudzo inoratidza kuti maitiro aya anogona kukubatsira iwe kurara.

Zvakare, mwenje unodzvinyirira kugadzirwa kwemelatonin. Iyi ndiyo imwe nzira iyo muviri wako unoziva kuti inguva yekumuka ().

Sezvo melatonin inobatsira muviri wako kugadzirira kurara, vanhu vasingaite zvakakwana husiku vanogona kunetseka kurara.

Kune zvakawanda zvinhu zvinogona kukonzera yakaderera mamelatonin mazinga husiku.

Kushungurudzika, kuputa, kusvibiswa nechiedza chakawanda husiku (kusanganisira mwenje webhuruu), kusawana mwenje wakaringana masikati, basa rekuchinja, uye kuchembera zvese zvinokanganisa kugadzirwa kwemelatonin (,,,).

Kutora yekuwedzera melatonin kunogona kubatsira kupokana nematanho akaderera uye kuomesa wachi yako yemukati.

Melatonin inoshanda padhuze nemutumbi wemuviri wako wekubatsira kugadzirira kurara. Nhanho dzayo dzinokwira panguva dzehusiku.

Inogona kukubatsira iwe kurara

Nepo kumwe kutsvagurudza kuchidikanwa, humbowo hwazvino hunoratidza kuti kutora melatonin usati warara kunogona kukubatsira kuti urare (17,,,).

Semuenzaniso, ongororo yezvidzidzo gumi neshanu pane vanhu vane dambudziko rekurara yakawana kuti melatonin yakabatsira kudzikisa nguva yaitora kurara neavhareji yemaminetsi manomwe.

Mune mazhinji ezvidzidzo izvi, vanhu vakataurawo zvakanyanya kunaka kurara ().

Pamusoro pezvo, melatonin inogona kubatsira nejet lag, chirwere chenguva pfupi chekurara.

Jet lag inoitika kana wachi yemukati yemuviri yako isingaenderane nenzvimbo nyowani yenguva. Vashandi veShift vanogona zvakare kuona zviratidzo zvejeti sezvo ivo vachishanda panguva inowanzo chengeterwa kurara ().

Melatonin inogona kubatsira kudzikisa jeti lag nekuyananisa yako yemukati wachi nekuchinja kwenguva ().

Semuenzaniso, kuongororwa kweongororo pfumbamwe kwakatsvaga mhedzisiro ye melatonin muvanhu vaifamba kuburikidza nemashanu kana anopfuura enzvimbo dzenzvimbo. Masayendisiti akawana kuti melatonin yainyatso shanda pakuderedza mhedzisiro yejet lag.

Ongororo iyi yakawanawo kuti madosi ese ari pasi (0.5 milligrams) nemadosi epamusoro (5 mg) aishanda zvakaenzana pakuderedza jeti lag ().

Uchapupu hunoratidza kuti melatonin inogona kukubatsira kurara nekukurumidza. Uye zvakare, inogona kubatsira vanhu vane jet lag kuti vavate.

Zvimwe zvehutano zvinobatsira

Kutora melatonin kunogona kukupa iwe mamwe mabhenefiti ehutano zvakare.

Inogona kutsigira hutano hwemaziso

Hutano melatonin nhanho dzinogona kutsigira hutano hwemaziso.

Iyo ine simba antioxidant mabhenefiti ayo anogona kubatsira kudzikisa njodzi yezvirwere zvemaziso, senge zera-rakabatana macular degeneration (AMD) (24).

Mune kumwe kuongorora, vesaenzi vakabvunza vanhu zana vane AMD kuti vatore 3 mg ye melatonin pamusoro pemwedzi mitanhatu kusvika makumi maviri nemana. Kutora melatonin zuva nezuva kwakabatsira kuchengetedza ma-retinas uye kunonoka kukuvara kubva ku AMD, pasina chakakosha mhedzisiro ().

Inogona kubatsira kurapa maronda emudumbu uye nekurwadziwa pahuro

Iyo antioxidant zvimiro zve melatonin inogona kubatsira kurapa maronda emudumbu uye kudzikisira chirungurira (,).

Chidzidzo chevatori vechikamu makumi maviri nevaviri chakawana kuti kutora melatonin uye tryptophan pamwe ne omeprazole kwakabatsira maronda emudumbu anokonzerwa nehutachiona. H. pylori poresa nekukurumidza.

Omeprazole mushonga unowanzoitika weacid reflux uye gastroesophageal Reflux chirwere (GERD) (28).

Mune kumwe kuongorora, vanhu makumi matatu nevatanhatu vane GERD vakapihwa melatonin, omeprazole, kana mubatanidzwa wezvose kurapa GERD nezviratidzo zvayo.

Melatonin yakabatsira kudzikisira chirungurira uye yaitonyanya kushanda kana ichibatanidzwa ne omeprazole ().

Zvidzidzo zvenguva yemberi zvinobatsira kujekesa kuti melatonin inoshanda sei pakurapa maronda emudumbu uye nekurwadziwa pahuro.

Inogona kudzikisa zviratidzo zve tinnitus

Tinnitus chiitiko chinoratidzirwa nekurira kurira munzeve. Zvinowanzoitika zvakanyanya kana paine ruzha rwekumashure, senge paunenge uchiedza kurara.

Sezvineiwo, kutora melatonin kunogona kubatsira kudzikisa zviratidzo zve tinnitus uye kukubatsira kuti urare ().

Mune kumwe kuongorora, 61 vakuru vane tinnitus vakatora 3 mg ye melatonin vasati vavata kwemazuva makumi matatu. Iyo yakabatsira kudzikisira mhedzisiro ye tinnitus uye zvakanyanya kuvandudza mhando yekurara ().

Inogona kubatsira kuwedzera kukura kwehomoni mazinga muvarume

Kukura kwevanhu mahormone (HGH) inosunungurwa panguva yekurara. Mune majaya ane hutano, kutora melatonin kunogona kubatsira kuwedzera mazinga eHGH.

Zvidzidzo zvakaratidza kuti melatonin inogona kugadzira iyo pituitary gland, iyo nhengo inoburitsa HGH, iwedzere kunetseka kune iyo hormone inoburitsa HGH (,).

Uye zvakare, zvidzidzo zvakaratidza kuti ese ari maviri (0.5 mg) uye akakwirira (5 mg) madonatoni madosi anoshanda mukusimudzira HGH kuburitswa ().

Chimwe chidzidzo chakawana kuti 5 mg ye melatonin inosanganiswa nekudzidziswa kwekudzivirira yakawedzera huwandu hweHGH muvarume ichideredza iwo mazinga e somatostatin, hormone inodzivirira HGH (33).

Melatonin inogona kutsigira hutano hwemaziso, kurerutsa tinnitus zviratidzo, kurapa maronda emudumbu uye kupisa moyo, uye kuwedzera mahormone ekukura mumajaya.

Maitiro ekutora melatonin

Kana iwe uchida kuyedza melatonin, tanga neyepasi dhizaini yekuwedzera.

Semuenzaniso, tanga ne0.5 mg (500 micrograms) kana 1 mg 30 maminetsi usati warara. Kana izvo zvikaratidzika kunge zvisingakubatsire kurara, edza kuwedzera dosi yako kusvika 3-5 mg.

Kutora melatonin yakawanda kupfuura izvi zvingangokubatsira iwe kurara nekukurumidza. Chinangwa ndechekutsvaga iyo yakaderera dosi iyo inokubatsira iwe kurara.

Zvisinei, zviri nani kutevera mirairo inouya neyako yekuwedzera.

Melatonin inowanikwa zvakanyanya muUnited States. Iwe unozoda mushonga we melatonin mune dzimwe nzvimbo, senge European Union neAustralia.

Kana iwe uchida kuyedza melatonin, tanga ne 0.5 mg (500 micrograms) kana 1 mg 30 maminetsi usati warara. Kana izvo zvikasashanda, edza kuzviwedzera kusvika 3-5 mg kana uteedzere rairo pane yekuwedzera.

Kuchengetedza uye mhedzisiro

Uchapupu hwazvino hunoratidza kuti melatonin inowedzera yakachengeteka, haina chepfu, uye haina kupindwa muropa (, 35).

Izvo zvataurwa, vamwe vanhu vanogona kuve nehurema mhedzisiro, senge:

• dzungu
• kutemwa nemusoro
• kusvotwa

Melatonin inogona zvakare kusangana nemhando dzakasiyana dzemishonga. Izvi zvinosanganisira (36, 37,,,,, 42, 43):

• zvinobatsira pakurara kana zvinonyaradza
• ropa rinoonda
• anticonvulsants
• BP
• mishonga inodzvinyirira
• mishonga yekudzivirira
• mishonga yeshuga
• immunosuppressants

Kana iwe uine hutano hutano kana kutora chero eiri pamusoro mishonga, zviri nani kutarisa nachiremba wako usati watanga kuwedzera.

Kune zvekare kumwe kunetsekana kwekutora melatonin yakawandisa kunomisa muviri wako kubva mukuigadzira zvakasikwa.

Zvisinei, ongororo dzinoverengeka dzakawana kuti kutora melatonin hakuzokanganisa kugona kwemuviri wako kuzviita zvega (,, 46).

Ongororo dzazvino dzinoratidza kuti melatonin yakachengeteka, haina chepfu, uye haina kupindwa muropa. Nekudaro, inogona kusangana nemishonga, senge rinocheka ropa, mishonga yeropa, uye mishonga yekudzvinyirira.

Melatonin uye doro

Dips mu melatonin inogona kuitika anotevera manheru kunwa doro. Imwe yedzidzo muvakuru vechidiki makumi maviri nemapfumbamwe yakawana kuti kunwa doro 1 awa usati warara kunogona kudzikisa mamelatonin kusvika 19% (47).

Izvo zvakaderera mamelatonin akawanikwawo mune vanhu vane doro rekushandisa kusagadzikana (AUD).

Uyezve, mwero we melatonin unokwira zvishoma nezvishoma muvanhu vane kudhakwa nedoro, zvichireva kuti zvinogona kuva zvakaoma kusvika pakurara (,).

Zvisinei, kuwedzera melatonin hakuiti kuvandudza kurara mune idzi kesi. Chidzidzo chevanhu vane AUD chakawana kuti, zvichienzaniswa ne placebo, kugamuchira 5 mg yemelatonin pazuva kwevhiki ina haina kuvandudza kurara ().

Izvo zvave zvichiratidzwa kuti iyo antioxidant mhedzisiro yemelatonin inogona kubatsira kudzivirira kana kurapa zvirwere zvine chekuita nedoro. Nekudaro, kumwe kutsvagurudza kunodiwa kuyedza chikumbiro ichi ().

Kunwa usati warara kunogona kudzikisa huwandu hwako hwe melatonin uye kunogona kukanganisa kurara.

Nepo mwero wakaderera we melatonin uchionekwa mune avo vane doro rekushandisa kusagadzikana (AUD), kuwedzera kwe melatonin hakuiti kuvandudza kurara kwavo.

Melatonin uye nhumbu

Maitiro ako echisikigo e melatonin akakosha panguva yepamuviri. Muchokwadi, mwero we melatonin unochinja-chinja mukati mekubata pamuviri (,).

Munguva yekutanga uye yechipiri trimester, nguva yehusiku yepamusoro ye melatonin inoderera.

Zvisinei, sezvo zuva rakakodzera rinoswedera, mwero we melatonin unotanga kukwira. Pakupedzisira, mwero we melatonin unosvika pakakwirira. Vachadzokera kumatanho epamuviri wepamuviri mushure mekusununguka ().

Maternal melatonin inoendeswa kumucheche ari mudumbu uko kunobatsira mukuvandudzwa kwemitinhimira yema circadian pamwe neese ehurongwa hwekutya uye endocrine (,).

Melatonin inoita kunge iine chekudzivirira kweiyo fetal nervous system. Zvinotendwa kuti hunhu hwe antioxidant yemelatonin inodzivirira hunyanzvi hwekukura kubva mukukuvara nekuda kweiyo oxidative kusagadzikana ().

Kunyangwe zviri pachena kuti melatonin yakakosha panguva yekuzvitakura, pane zvidzidzo zvakaganhurirwa nezve melatonin yekuwedzera panguva yepamuviri (55).

Nekuda kweizvi, parizvino hazvikurudzirwe kuti vakadzi vane nhumbu vanoshandisa zvinowedzera melatonin ().

Mazinga eMelatonin anochinja panguva yese yepamuviri uye akakosha kune mwana ari kukura. Zvisinei, kuwedzera melatonin hakusi ikozvino kukurudzirwa kune vakadzi vane pamuviri.

Melatonin uye vacheche

Panguva yepamuviri, melatonin yemadzimai inoendeswa kune mwana ari kukura. Nekudaro, zvichitevera kuzvarwa, mwana wepineal gland anotanga kugadzira yake yega melatonin ().

Muvacheche, mwero we melatonin wakadzikira mukati memwedzi mitatu yekutanga mushure mekuzvarwa. Mushure menguva ino, ivo vanowedzera, pamwe nekuda kwekuvapo kwemelatonin mumukaka wemuzamu ().

Maternal melatonin mazinga akakwirira usiku. Nekuda kweizvi, zvinofungidzirwa kuti kuyamwisa manheru kunogona kubatsira kubatsira mukuvandudzwa kwemitambo yemucheche ().

Nepo melatonin iri echisikigo chikamu chemukaka wemuzamu, hapana dhata iripo pane kuchengetedzeka kwemelatonin yekuwedzera panguva yekuyamwisa. Nekuda kweizvi, zvinowanzo kurudzirwa kuti vanaamai vanoyamwisa vadzivise kushandisa zvinowedzera melatonin (,).

Kunyangwe vacheche vachitanga kuburitsa yavo melatonin mushure mekuzvarwa, nhanho dzinotanga dzakaderera uye dzinowedzererwa nemukaka wemazamu wemamai. Melatonin zvinowedzera hazvikurudzirwe vanaamai vanoyamwisa.

Melatonin nevana

Inofungidzirwa kuti inosvika 25% yevana vane hutano uye vachiri kuyaruka vane dambudziko rekurara.

Iyi nhamba yakakwira - inosvika ku75% - muvana vane kusagadzikana kweiyo neurodevelopmental, senge autism spectrum kusagadzikana (ASD) uye kucherechedzwa kwekushomeka kwehutano husina kukwana (ADHD) ().

Kubudirira kwe melatonin muvana nevechiri kuyaruka kuchiri kuongororwa.

Kumwe kuongorora kwemabhuku kwakatarisa miedzo minomwe yekushandiswa kwemelatonin muhuwandu hwevanhu.

Pakazara, zvakawana kuti vana vanogamuchira melatonin sekurapwa kwenguva pfupi vane kurara kwakanaka kutanga pane vana vanogamuchira placebo. Izvi zvinoreva kuti zvakavatorera nguva shoma kurara ().

Chidzidzo chidiki chakateverwa pane vanhu vanga vachishandisa melatonin kubva paudiki, kwenguva ingangoita makore gumi. Yakaona kuti yavo yekurara mhando yakanga isingatarisi zvakasiyana neiyo yeboka rinodzora iro rakanga risina kushandisa melatonin.

Izvi zvinoratidza kuti hunhu hwekurara muvanhu vakashandisa melatonin sevana zvakajairwa nekufamba kwenguva ().

Zvidzidzo zve melatonin zvevana vane kusagadzikana kweiyo neurodevelopmental, senge ASD neADHD, zviri kuenderera mberi, uye mhedzisiro yacho yasiyanasiyana.

Kazhinji, vakaona kuti melatonin inogona kubatsira vana vanoonekwa kuti vane chirwere cheurourodevelopmental kurara kwenguva yakareba, kurara nekukurumidza, uye kuve nehunhu hwakanaka hwekurara (,,).

Melatonin inoregererwa zvakanaka muvana. Zvisinei, pane kumwe kunetseka kwekuti kushandiswa kwenguva refu kunogona kunonoka kuyaruka, sekuderera kwechisikigo kwemanheru emanheru e melatonin anoenderana nekutanga kwekuyaruka. Zvimwe zvidzidzo zvinodiwa kuti uongorore izvi (43,).

Melatonin zvinowedzera zvevana zvinowanzo kuwanikwa muchimiro chegummies.

Kana uchipa melatonin kumwana, vavarira kuvapa iwo maminetsi makumi matatu kusvika makumi matanhatu nguva yekurara isati yasvika. Chipimo chemushonga chinogona kusiyana nezera pamwe nezvimwe zvinokurudzirwa zvinosanganisira 1 mg yevacheche, 2.5 kusvika 3 mg yevana vakura, uye 5 mg yevakuru vechidiki ().

Pakazara, kumwe kutsvagurudza kunodiwa kuti uone muyero wakaringana uye kushanda kwemelatonin kushandiswa muvana nevechiri kuyaruka.

Pamusoro pezvo, nekuti vatsvagiri havasati vanzwisisa mhedzisiro yenguva refu yekushandiswa kwemelatonin muhuwandu hwevanhu, zvingave zvakanaka kuyedza kuita tsika dzakanaka dzekurara usati waedza melatonin (,, 67).

Melatonin inogona kubatsira kugadzirisa kutanga kwekurara muvana pamwe nezvimwe zvakasiyana zvehunhu hwekurara muvana vane kusagadzikana kweiyo neurodevelopmental.

Nekudaro, iyo yakareba-mhedzisiro mhedzisiro yekurapa melatonin muvana nanhasi hazvizivikanwe.

Melatonin uye vakuru vakuru

Kuchengetedzwa kweMelatonin kunoderera paunenge uchikwegura. Uku kuderera kwechisikigo kunogona kukonzera kurara kwakashata kune vakuru vakuru (,).

Sezvakaita mamwe mazera emakore, kushandiswa kwe melatonin kuwedzera kune vakura vakuru kuchiri kuongororwa. Zvidzidzo zvinoratidza kuti melatonin yekuwedzera inogona kusimudzira kurara kutanga uye kwenguva muvakuru vakuru (70).

Imwe ongororo yemabhuku yakawana kuti kune humwe humbowo hwekushandisa yakaderera-dhata melatonin kune vanhu vakura vari kunetseka kurara. Nekudaro, imwe ongororo inodiwa ().

Melatonin inogona kubatsirawo kune vanhu vane hurema hwekuziva (MCI) kana chirwere cheAlzheimer.

Zvimwe zvidzidzo zvakaratidza kuti melatonin inogona kuvandudza hunhu hwekurara, kunzwa kwe "kuzorora," uye kusvinura mangwanani mune vanhu vanoonekwa vaine mamiriro aya. Kutsvagisa nyaya iyi kuri kuenderera (,).

Nepo melatonin ichinyatso kubvumidzwa muvakuru vakura, kune zvinonetsa nezvekuwedzera kwekuswera masikati. Pamusoro pezvo, mhedzisiro yemelatonin inogona kuwedzerwa muvanhu vakuru (74).

Mushonga unonyanyo shanda we melatonin kune vakuru vakuru hauna kutemerwa.

Kurudziro yazvino inoratidza kuti yakakwira ye1 kusvika 2 mg inotorwa 1 awa nguva yekurara isati yatanga. Zvinokurudzirwa zvakare kuti mahwendefa ekuburitsa nekukasira ashandiswe kudzivirira mwero wakareba we melatonin mumuviri (, 74, 75).

Mazinga eMelatonin anoderera sezvaunokura. Low-dose supplementation pamwe nekukurumidza-kusunungurwa melatonin inogona kubatsira kuvandudza hutano hwekurara kune vakuru vakuru.

Chinokosha

Melatonin inobatsira kuwedzera iyo inogona kukubatsira kurara, kunyanya kana uine hope kana jet lag. Inogona kunge iine mamwe mabhenefiti ehutano zvakare.

Kana iwe uchida kuyedza melatonin, tanga nedosi yakaderera ye0.5-1 mg, yakatorwa maminetsi makumi matatu usati warara. Kana izvo zvikasashanda, iwe unogona kuwedzera dosi yako kusvika 3-5 mg.

Melatonin inowanzo shingirira zvakanaka, kunyangwe paine mukana wekupfava mhedzisiro. Mimwe mishonga inogona kubatana nemelatonin.

Taura nachiremba wako kana iwe uri kutora iyi mishonga.

Tenga melatonin pamhepo.

Chikafu Gadzirisa: Chikafu chekurara zvirinani