Kupeza mulingo woyenera wa melatonin: Kodi ndiyenera kumwa zochuluka motani?
UbwinoNgati ndinu m'modzi wa Anthu 70 miliyoni omwe ali ndi vuto la kugona , mwina mwakhala mukuvutika kuti mupeze njira yabwino komanso yothandiza kuti mugone bwino usiku. Zothandizira pakagona pakauntala , monga ZzzQuil ndi Unisom, sizimagwira ntchito nthawi zonse. Pakadali pano, kulowa mumankhwala ogona, monga Ambien, kumakhala pachiwopsezo chodalira (ndikupanga vuto lina m'malo moyankha!).
Kwa anthu ambiri omwe ali ndi vuto la kugona, kutenga mankhwala a melatonin asanagone kumawoneka ngati njira yabwino kwambiri. Chifukwa zowonjezerapo mankhwala si mankhwala, paokha, amapezeka OTC ndipo nthawi zambiri amawonedwa ngati njira yachilengedwe kapena yotetezeka yochizira tulo. Koma ndi melatonin ndi bwino kutenga? Ndipo mungadziwe bwanji kuti ndi mlingo woyenera kwa inu? Umu ndi momwe mungadziwire.
Kodi melatonin ndi chiyani?
Melatonin (ma Coupon a Melatonin | Melatonin ndi chiyani?) Ndi hormone yomwe imachokera ku kaching'onoting'ono kabongo kotchedwa pineal gland, komwe ntchito yake yayikulu ndikupanga melatonin. Malinga ndi Sosaiti ya Endocrinology , melatonin imayendetsa kayendedwe ka thupi lanu, kapena wotchi yomwe imafotokozera thupi lanu nthawi yanji masana kapena usiku komanso zomwe ikuyenera kuchita tsiku lililonse nthawi ngati imeneyo. (Ichi ndichifukwa chake nthawi zambiri mumakhala ndi tulo nthawi imodzimodzi usiku uliwonse.)
Nthawi zambiri, milingo ya melatonin imakula usiku. Koma anthu ambiri samapanga milingo yayikuluyi madzulo, zomwe zikutanthauza kuti mawotchi awo amthupi sawatumizira zizindikilo zoyenera. Zifukwa zake ndizosiyanasiyana; anthu ena amavutika kugona bwino atakhala ndi matenda kapena matenda amisala, monga nkhawa kapena kukhumudwa , pomwe ena amatha kugona chifukwa chazikhalidwe kapena chilengedwe.
Kutulutsa kwachilengedwe kwa melatonin kumatha kusinthidwa ndi zowonera pafoni, ma TV, ndi magetsi owala mnyumba yonse, atero Anjali Kohli, MD, wophunzirira ku Houston Methodist Primary Care. Zina mwazomwe zimayambitsa zimaphatikizaponso kusokonezeka pakumadzuka tulo [monga tomwe] timayambitsidwa ndi jet-lag kapena ntchito yosintha.
Kusapanga melatonin yokwanira kumatha kubweretsa osagona nthawi zina, komanso kumatha kuyambitsa zovuta zoyambira tulo monga kusowa tulo, kugona tulo (za kupumula kwa tulo), circadian rhythm sleep disorder, ndi matenda amiyendo yopuma. Anthu akayamba kusowa tulo, anthu ambiri amasankha chowonjezera cha melatoninkulimbikitsa matupi awo achilengedwe a melatonin.
Dr. Kohli akuti melatonin satero mphamvu kugona, koma ngati uli pamalo oyenera — ngati chipinda chamdima, chodekha, chabwino — chiyenera kukuthandiza kuti uzimva kusinza ndikupangitsa kuti usamavutike kuyenda. Melatonin ndi njira yabwino kwa anthu ambiri omwe ali ndi mavuto ogona ndipo, ngakhale sizigwira ntchito kwa aliyense, amadziwika kuti ndi othandiza.
Mukufuna mtengo wabwino kwambiri pa Melatonin?
Lowani zidziwitso zamitengo ya Melatonin kuti mudziwe kuti mitengo isintha liti!
Pezani Zidziwitso Zamitengo
Kodi ndiyenera kulingalira za kutenga melatonin?
Malinga ndi National Center for Complementary and Integrative Health (NIH), pali zochitika zingapo komwe mungapindule ndi kumwa melatonin kuti mugone. Izi zikuphatikiza:
- Mukukumana ndi jet-lag panthawi kapena mutadutsa nthawi zosiyanasiyana
- Kuchita ntchito yosinthira yomwe imasokoneza kugona kwanu
- Kukhala ndi nkhawa kwakanthawi kokhudzana ndi zochitika m'moyo wanu
- Kusangalala ndi tulo tomwe nthawi zina timagona
- Kupezeka kuti ndikuchedwa kugona-kugona gawo vuto
Akatswiri ena azaumoyo amalimbikitsanso kuti ana omwe amavutika kugona chifukwa cha matenda ena, monga autism spectrum disorder ndi vuto la kuchepa kwa chidwi, amatenga melatonin-ngakhale akatswiri sakudziwabe za chitetezo chonse komanso njirayi. Pulogalamu ya American Academy of Pediatrics (AAP) imakumbutsa makolo kuti nthawi zonse azikambirana za ntchito zowonjezerazo ndi dokotala wa mwana wawo, makamaka popeza melatonin ndi mahomoni ndipo imatha kukhudza kukula ndi kukula kwa mwana yemwe sanakhwime kwathunthu.
Pezani khadi yotsitsa ya SingleCare
Zotsatira zoyipa za melatonin
Monga zakudya zina zilizonse, melatonin imatha kuyambitsa mavuto mwa anthu ena - zotulukapo zake ndizo:
- Nseru
- Kupweteka mutu
- Chizungulire
- Kusinza
Malinga ndi katswiri wazamankhwala a University of Missouri Health Care a Pradeep Bollu, MD, kuwodzera kungatanthauze kuti kugona tulo usiku kapena kusanza tsiku lotsatira. Akuwonjezeranso kuti kusokoneza tulo tomwe thupi lanu limagona titha kukhala ndi zotsatira zina.
Kumwa mankhwala osokoneza bongo pafupipafupi, usiku uliwonse, kumatha kuchepetsa kugona kwanu, afotokoza Dr. Bollu, yemwe akuwonjezera kuti ngakhale sitikudziwa, izi zitha kukhala zowona ndi melatonin. Komabe, kafukufuku wina akuwonetsa kuti melatonin sangasokoneze galimotoyi monganso Ambien, mwachitsanzo. Thupi lanu likazindikira melatonin wochulukirapo m'thupi, limayamba kuchepa kupanga melatonin pakapita nthawi. Chifukwa chake, kugwiritsa ntchito melatonin supplement kwakanthawi ndikoyenera.
Kodi ndiyenera kutenga melatonin yochuluka motani?
Mavitamini a Melatonin amapezeka m'mayeso osiyanasiyana, kuyambira milligram imodzi mpaka mamiligalamu 10, ndipo amatha kumwa ngati mapiritsi, mapiritsi osungunuka, madontho amadzimadzi, kapenanso ma gummies. Komabe mumatenga, nthawi yabwino yogwiritsa ntchito melatonin ili pafupi mphindi 30 musanagone.
Ngati simunatengepo melatonin kale, yambani pang onono ndikukwera mmwamba ngati pakufunika kutero. Kwa akulu, Dr. Kohli amalimbikitsa kuyambira ndi miligram 1 mpaka 2 tsiku lililonse ndikuwonjezera kuchuluka kwa miligram imodzi mpaka 2 nthawi imodzi. Kwa ana, AAP imati mlingowu uyenera kukhala wotsika (pakati pa .5 ndi 1 milligram), osapitilira mamiligalamu atatu mpaka 6 a melatonin.
Mlingo waukulu wa akulu umakhala pakati pa mamiligalamu 5 mpaka 10. Ngati izi zikuwoneka ngati zachilendo, ndichifukwa chakuti mulingo woyenera wa melatonin umakhala wofanana kwambiri. Dr. Bollu akuti ngakhale anthu ena amayankha bwino mamiligalamu atatu tsiku lililonse, ena angafunike zochuluka kapena zochepa. Ngati mukumva ngati mukufuna ma milligram opitilira 5, muyenera kuyankhula ndi adotolo musanayese mulingo wapamwamba. Pamene melatonin mumatenga nthawi zambiri mumakhala ndi zotsatirapo.
| Mlingo wa Melatonin | ||
|---|---|---|
| Akuluakulu | Ana | |
| Kuyambira mlingo | 1-2 mg tsiku lililonse | 0.5-1 mg tsiku lililonse |
| Zolemba malire mlingo | 5-10 mg tsiku lililonse, funsani dokotala musanadutse 5 mg wa melatonin | 3-6 mg tsiku ndi tsiku |
Dokotala wanu adzawunikiranso zaumoyo wanu poganizira za chitetezo cha mlingo waukulu. Malinga ndi NIH, ana, achikulire, amayi apakati ndi oyamwitsa, komanso anthu omwe ali ndi khunyu kapena zovuta zina ayenera kumwa mankhwala a melatonin pothandizidwa ndi azachipatala kapena ayi. Melatonin amathanso kusokoneza mankhwala ena , kuphatikiza ma immunosuppressants, njira zakumwa zakumwa, ndi maanticoagulants, kungotchula ochepa.
Mlingo womwe mumatenga amathanso kudalira chifukwa chanu chotenga melatonin. Kugwiritsa ntchito kwake pochiza mitundu ina ya mutu waching'alang'ala ndipo nkhawa ikupitilirabe kuphunzira, koma anthu ambiri amapeza kumwa melatonin pamlingo wosiyanasiyana kumawathandiza pazinthu zina zaumoyo.
Pali maphunziro oyamba omwe akuyang'ana melatonin ngati mankhwala amisala ndi nkhawa, makamaka pokhudzana ndi maopareshoni, atero Dr. Kohli, ngakhale akugogomezera kuti pakadali pano palibe mgwirizano wogwiritsa ntchito izi komanso maphunziro ake mosalekeza.
Kodi ndibwino kutenga melatonin usiku uliwonse?
Tsoka ilo, palibe yankho lolunjika lomwe mwina mukuyembekezera pano. Palibe umboni uliwonse wotsimikizira kuti kugwiritsa ntchito melatonin kwa nthawi yayitali ndikwabwino. Ngakhale zowonjezerazo nthawi zambiri sizimakhudzana ndi kudalira, chizolowezi, kapena zododometsa, Dr. Kohli akuti sakunena kuti atenge melatonin usiku uliwonse chifukwa chosowa mayesero azachipatala a nthawi yayitali owunika chitetezo cha kugwiritsidwa ntchito kosatha.
Nthawi yomweyo, palibe umboni uliwonse wotsimikizira kugwiritsidwa ntchito kwa melatonin usiku sichoncho otetezeka. Dr. Bollu akuwonetsa kuti melatonin ndi mahomoni achilengedwe omwe amasintha mthupi mwathu tsiku lililonse, kutanthauza kuti akhoza kukhala otetezeka kuposa kumwa mankhwala akuchipatala.
Komabe, ilo ndi lupanga lakuthwa konsekonse: Chifukwa mankhwala a melatonin si mankhwala, samayang'aniridwa ndi U.S. Food and Drug Administration (FDA). Palibe chitsimikizo pamtundu wa zomwe mukugula kapena kuchuluka kwa zosakaniza zomwe zalembedwapo, mosiyana ndi mankhwala akuchipatala. Wosunga mankhwala kapena wazakudya akhoza kukuthandizani kupeza chinthu chopangidwa ndi wopanga wodziwika.
Pomaliza, ndizovuta kuyesa kuchuluka kwa melatonin yochulukirapo. Zikuwoneka kuti zili ndi chiopsezo chotsika kwambiri; a Tsamba la National Poison Control imafotokoza milandu ingapo pomwe ana ndi akulu amamwa kwambiri melatonin ndipo samakhala ndi zovuta zina (kupatula kugona tulo). Ndizotheka kuti pali mlingo wakupha wa melatonin, koma palibe amene akudziwa kuti ndi chiyani popeza sipanakhalepo chitsimikiziro chambiri cha melatonin choyambitsa imfa.
Kuledzera kwambiri kungakulitse zotsatira zoyipa za melatonin ndipo kungayambitse kuyanjana kwa mankhwala ndi mankhwala ena omwe mukumwa. Ngati mukumva kupuma pang'ono, kupweteka pachifuwa, kuthamanga kwa magazi, kapena kuthamanga kwa mtima, funani chithandizo chadzidzidzi.
Chidziwitso chomaliza: Ngakhale kukhala mumtundu wa melatonin kumatha kubweretsa zovuta kwakanthawi kapena kusintha kwa mayendedwe anu a circadian. Mwanjira ina, kungakhale kwabwino kuyang'ana melatonin ngati yankho lalifupi pamavuto anu ogona, amagwiritsidwa ntchito mwa apo ndi apo , m'malo mokhala ngati Band-Aid yokhazikika.
Nthawi zonse zimakhala zotetezeka kulola kuti thupi lanu ligone mwachilengedwe, akutero Dr. Kohli. Lankhulani ndi dokotala wanu ngati muli ndi vuto losagona kapena kugona ... kusowa tulo ndi vuto lalikulu kwambiri ndipo nthawi zina kumatha kuwonetsa zovuta zamankhwala.
