I-Melatonin, noma i-hormone yokulala, itholakala cishe kuzo zonke izinto eziphilayo emhlabeni. Emzimbeni womuntu, isitho esincane se-hormonal siyabandakanyeka ekukhiqizeni le nto ebalulekile - i-pineal gland (i-pineal gland), etholakala phakathi kwama-cerebral hemispheres. Ihomoni eyingqayizivele ikhiqizwa kuphela ebumnyameni, ikakhulukazi lapho umuntu ecwiliswe esigabeni sokulala okujulile.
Izici ze-melatonin
Umsebenzi obaluleke kakhulu we-melatonin ukulawula ukulala nokuphaphama. Imithi equkethe i-melanin kufanele nakanjani ibe kwikhabethe lemithi lalabo abavame ukuhamba emhlabeni wonke, ngokulandelana, bashintshe izindawo zesikhathi. Yi-melatonin ezosungula umbuso ojwayelekile wokulala nokuvuka, futhi ivikele ekuqwashisweni.
Kufakazelwe ukuthi i-melatonin ingenye yama-antioxidants emvelo anamandla kakhulu anciphisa inqubo yokuguga nokwakhiwa kwamaseli amabi.
Imisebenzi ye-melatonin
I-hormone melatonin inomphumela wokuzivikela, ulawula umsebenzi wesitho esibaluleke kakhulu - indlala yegilo. Iphinde ifake amazinga e-blood pressure ejwayelekile futhi ibambe iqhaza ekusebenzeni kwamaseli obuchopho.
Eminyakeni yobudala obudala kanye nokuguga, izinga le-melatonin yemvelo liyancipha, yingakho-ke kungaleso sikhathi lapho abaningi beqala ukuzwa ukukhathazeka nokunganaki, okungekude nengcindezi enkulu. Kuyadingeka ukuthi uhlole izinga le-melatonin ngesikhathi futhi uthathe izinyathelo - ukusungula ukulala, ngoba lokhu ungadinga ukungeniswa okwengeziwe kwe-melatonin.
I-Melatonin nesisindo eseqile
Ucwaningo lwe-melatonin alukaqedwa; kusukela entuthukweni yakamuva, ososayensi baphethe ngokuthi i-melatonin inomthelela omuhle enqubweni yokwehlisa isisindo. Kudala kwaziwa ukuthi uma umuntu engalali kancane, kuba nzima kakhulu kuye ukubhekana namakhilogremu athe xaxa. Kuvela ukuthi manje kunencazelo yesayensi yalokhu. Iqiniso ngukuthi i-melatonin, okuthi, njengoba sikhumbula, ihlanganiswe ngesikhathi sokulala, ivuselele ukubonakala komzimba walokho okubizwa ngokuthi beige amafutha. Amafutha we-Beige wuhlobo olukhethekile lwamaseli amafutha ashisa ama-calories. Kuyindida, kepha kuyiqiniso.
Futhi, i-melatonin idlala indima ebalulekile ekwandiseni umphumela we-thermogenic kusuka emisebenzini yezemidlalo, futhi - ngesikhathi sokulala, izicubu zemisipha ziyabuyiselwa, okuyingxenye ebalulekile yenqubo yokulwa nesisindo esiningi.
Uma ucabanga ukuthi isidingo somzimba ophilile ku-melatonin cishe siyi-3 mg ngosuku, udinga ukuqapha nokulawula inani laso. Ukuntuleka kwe-melatonin kungaholela ekucindezelekeni isikhathi eside nasekulahlekelweni kwesimo ngesikhathi - ukulala nokuphaphama kuzophazamiseka. Imithi ekhethekile izosiza ukubhekana nenkinga enjalo. IMelatonin ithengiswa emakhemisi ngesimo seMelaxen, Apik-melatonin, Vita-melatonin, njll. Kanye nasezitolo zezemidlalo ezingoMelatonin ezivela ezinkampanini ezahlukahlukene (njenge-Optimum Nutrition, MANJE, 4Ever Fit, njll.). Ngaphezu kwalokho, ezitolo zezemidlalo kuvela kushibhile.
Amaphilisi e-Melatonin nemiphumela yawo emzimbeni
Amaphilisi e-Melatonin angena ku-3-5 mg. Thatha ithebhulethi eli-1 imizuzu engama-30 ngaphambi kokulala. Umthamo wokuqala we-melatonin ngu-1-2 mg ngosuku. Ezinsukwini zokuqala ezingu-2-3, kubalulekile ukuhlola ukubekezelela komuthi. Ngaphezu kwalokho, umthamo ungakhuphukela ku-5 mg ngosuku.
Ukukhanya okuqinile kufanele kugwenywe ngemuva kokuthatha i-melatonin. I-Melatonin ayinconyelwa abashayeli emsebenzini, abesifazane abafisa ukukhulelwa (ngenxa yomphumela wayo obuthakathaka wokuvimbela inzalo), abantu abathatha izidakamizwa ezingezona ukuvuvukala, i-beta-blockers, izidakamizwa ezicindezela isimiso sezinzwa esiphakathi. Imithamo embalwa yokuqala ye-melatonin ingaba nemibala egqamile, amaphupho angenangqondo, ungahle ungalali ngokwanele - kuzodlula. I-Melatonin nayo inokuphikisana, okuchazwe emiyalweni.