Siyazi ukuthi ukuntuleka kokulala kuhlotshaniswa noshintsho ekudleni kwabantu, ngokuvamile nokuncipha kwesifiso sokudla. Umbuzo ophambene nawo uphakama: ingabe ukudla kungathinta ukulala?
Ucwaningo ngomphumela we-kiwi ebuthongweni lubonise ukuthi kubonakala kungenzeka, i-kiwi isiza ngokuqwasha, kodwa incazelo yomshini walo mphumela, ehlongozwe abacwaningi, ayinangqondo, ngoba i-serotonin equkethwe ku-kiwi ayikwazi ukuwela i-kiwi. umgoqo wegazi-ubuchopho. Singadla i-serotonin eningi ngendlela esiyifunayo futhi akufanele ithinte amakhemikhali ethu obuchopho. Ngesikhathi esifanayo, i-melatonin ingageleza isuka emathunjini ethu iye ebuchosheni.
I-Melatonin iyi-hormone ekhiqizwa ebusuku yi-pineal gland ephakathi nendawo yobuchopho bethu ukusiza ukulawula isigqi sethu se-circadian. Imithi equkethe i-melatonin isetshenziselwe ukusiza ukulala kubantu abathuthela kwenye indawo yesikhathi futhi isisetshenziswe cishe iminyaka engu-20. Kodwa i-melatonin ayikhiqizwa kuphela i-pineal gland, futhi ngokwemvelo ikhona ezitshalweni ezidliwayo.
Lokhu kuchaza imiphumela yocwaningo ngomphumela we-tart cherry juice ebuthongweni babantu asebekhulile abanokuqwasha. Ithimba labacwaningi like laphenya ijusi ye-cherry njengesiphuzo sokubuyisela ezemidlalo. Ama-cherry anomphumela oqeda ukuvuvukala ngokuhambisana nezidakamizwa ezifana ne-aspirin ne-ibuprofen, ngakho-ke abacwaningi bebezama ukuthola ukuthi ijusi ye-cherry inganciphisa yini ubuhlungu bemisipha ngemva kokuzivocavoca. Phakathi nocwaningo, abanye babahlanganyeli baqaphele ukuthi balale kangcono ngemva kokuphuza ijusi ye-cherry. Kwakungalindelekile, kodwa abacwaningi baqaphela ukuthi ama-cherry awumthombo we-melatonin.
Ukukhiqizwa kwe-melatonin kuvame ukuncipha ngokuguga, futhi lokhu kungase kube esinye isizathu sokwanda kokuqwasha phakathi kwabantu abadala. Ngakho ososayensi bathatha iqembu labesilisa nabesifazane asebekhulile abahlushwa ukuqwasha okungapheli, futhi ingxenye yabantu abadala baphakelwa ama-cherry kanti enye ingxenye yanikezwa i-placebo.
Bathole ukuthi abahlanganyeli empeleni balale kangcono kancane ngejusi ye-cherry. Umphumela wawunesizotha kodwa ubalulekile. Abanye, isibonelo, baqala ukulala ngokushesha futhi bavuka kancane ngemva kokuzumeka phakathi nobusuku. Ama-Cherries asize ngaphandle kwemiphumela emibi.
Sazi kanjani ukuthi kwakuyi-melatonin? Ososayensi baluphinda lolu cwaningo, kulokhu bekala amazinga e-melatonin, futhi babona ukwanda kwamazinga e-melatonin ngemva kwejusi yecherry. Imiphumela efanayo yatholakala lapho abantu bedla izinhlobo eziyisikhombisa ezahlukene zama-cherry, kwandisa amazinga e-melatonin kanye nesikhathi sokulala sangempela. Imiphumela yethonya lawo wonke amanye ama-phytonutrients aqukethwe kuma-cherry ayikwazi ukukhishwa, kungenzeka ukuthi abambe iqhaza elibalulekile, kodwa uma i-melatonin iyi-ejenti yokulala, kunemithombo enamandla kakhulu kunama-cherries.
I-Melatonin itholakala kupelepele osawolintshi bell, ama-walnuts, futhi cishe inani elifanayo kusipuni se-flaxseed njengakutamatisi. Okuqukethwe kwe-melatonin kukatamatisi kungase kube isizathu esisodwa sezinzuzo zezempilo zezitsha zendabuko zaseMedithera. Bane-melatonin encane kunama-cherries e-tart, kodwa abantu bangadla utamatisi omningi kakhulu kunama-cherry.
Izinongo eziningana ziwumthombo onamandla we-melatonin: isipuni se-fenugreek noma lwesinaphi silingana notamatisi amaningana. Ithusi nesiliva kwabelwana ngazo ama-alimondi nama-raspberries. Futhi igolide nge-goji. Okuqukethwe kwe-melatonin kumajikijolo e-goji akukho emashadini.
I-Melatonin nayo iyasiza ekuvimbeleni umdlavuza.
UMichael Greger, MD