Imizimba yethu ngokusobala ivumelana kakhulu nemvelo kangangokuthi lapho umhlaba wemvelo uphumula, umzimba wethu nawo ulungiselela ukulala. Ekupheleni kosuku, lapho kuba mnyama, i-hormone ethile itshela umzimba ukuthi sekuyisikhathi sokuphumula futhi ikusize ulale.
Leyo hormone ibizwa ngokuthi i-melatonin. Futhi ebizwa ngokuthi i-hormone yokulala, i-melatonin isiza ukulawula iwashi lomzimba ukuze silale isikhathi eside ngokwanele futhi sivuke siqabulekile. Kodwa, lapho umzimba ungakwazi ukukhiqiza inani elanele le-melatonin, kungase kudingeke ukuba kuthathwe isithasiselo se-melatonin.
Kulesi sihloko, i-MomJunction ikutshela nge-melatonin yezingane, ukusetshenziswa kwayo, imithamo, kanye nemiphumela engemihle.
Iyini i-Melatonin?
I-Melatonin iyi-hormone yemvelo ekhiqizwa i-pineal gland, etholakala ngenhla maphakathi nobuchopho. Ihomoni ilawula isigqi se-circadian ngamaphethini athile wokulala esiwalandelayo. Eyaziwa nangokuthi i-hormone yokulala, i-melatonin ilawula amaphethini ethu okuvuka nokulala ngokusekelwe ekuchayekeni kwethu ekukhanyeni nasebumnyameni.
Lapho sichayeka ekukhanyeni, kudlula ku-retina yeso, kufinyelele, futhi kusebenze i-nucleus ye-suprachiasmatic (SCN) (1) ku-hypothalamus yobuchopho. I-SCN ithumela amasiginali emzimbeni ukuze ilawule izinga lokushisa, amahomoni, neminye imisebenzi, okusigcina siphapheme futhi sisebenza noma sozela futhi siphumule, ngokusekelwe ekuchayekeni kwethu ekukhanyeni noma ebumnyameni.
Ngakho-ke i-SCN idala iphethini egxilile, njengewashi, esivumela ukuthi senze imisebenzi eminingana phakathi nomjikelezo wamahora angama-24.
Ngakho i-melatonin ikhishelwa egazini cishe ngo-9pm noma ngaphambi kwalokho, kuye ngomjikelezo wokulala wengane. Kodwa uma i-pineal gland ingakwazi ukwenza kanjalo, ingane izoba nobunzima bokulala. Yilapho izithasiselo ze-melatonin zifika khona esithombeni.
I-Melatonin Isetshenziselwa Izingane
I-Melatonin iyatholakala njengesithasiselo se-over-the-counter (OTC) ukuze isize ukulawula isigqi sethu se-circadian futhi ibe nomthelela emaphethini ethu okuvuka nokulala. I-melatonin eyengeziwe ayidingekile ezinganeni ezinezinkinga zokulala ngezikhathi ezithile noma izingane ezingalala phakathi nemizuzu engu-30 ngemva kokucima kwezibani.
Kodwa uma ingane inokuntuleka kokunaka/i-hyperactivity disorder (ADHD), i-autism, i-restless legs syndrome, noma ukuphazamiseka kokukhathazeka okumgcina ephapheme amahora amaningi ebusuku, i-melatonin ingasiza. Ukungasebenzi kahle kokulala kungaba nomthelela omubi empilweni yengane, futhi uma ukungalali kwengane yakho kuphazamisa ukusebenza kwayo phakathi nosuku, udokotela angase atuse ukuyinikeza isithasiselo se-melatonin.
Qaphela ukuthi i-melatonin isebenza kuphela ekuqaliseni ukulala, futhi kunocwaningo oluncane olubonisa ukuthi ingasiza ingane ukuthi ihlale ilele (2).
Kodwa-ke, izithako ezikhuthaza ukulala, zingangena ngaphansi kwe-radar yokuthi ziphephile noma cha.
Ingabe i-Melatonin Iphephile Ezinganeni?
Yebo, i-melatonin iphephile inqobo nje uma uchwepheshe wezokwelapha oqeqeshiwe ekushilo futhi uma ingane yakho ithatha imithamo efanele. I-Melatonin kuthiwa inemiphumela emibi embalwa noma ayinayo nhlobo ezinganeni futhi isebenza kahle isikhathi esifushane (3). Ngenkathi i-melatonin ingenabo ubuthi, izifundo zezilwane zibonisa ukuthi ingaholela ekubambezelekeni kokuthomba (4).
Ungayisebenzisi i-melatonin uma ingane (5):
- uneminyaka emithathu noma ngaphansi
- unokuqwasha okubangelwa izimo ezithile ngenxa yokukhathazeka ngezikhathi ezithile (unyaka wesikole omusha, izivivinyo, njll.)
- unokuqwasha isikhathi esifushane ngenxa yobuhlungu bezindlebe noma ukutheleleka
- unenkinga yokulala ngenxa yesimo esicashile sezokwelapha noma somzimba njenge-restless leg syndrome, i-apnea yokulala
Ukusiza umzimba wengane ukuthi ukhiqize i-melatonin ngokwemvelo kungcono kunokusebenzisa izithasiselo. Uma ingane yakho inenkinga yokulala ebusuku, ochwepheshe batusa ukuthi uzame ukulungisa indlela yokulala ngaphambi kokuzama izithasiselo. Ukushintsha imikhuba yokudla yengane, indlela yokuphila, namazinga okusebenza kungase kuzisize zibe nezindlela zokulala ezinempilo. Futhi, ungakhuthaza ngokwemvelo ukukhululwa kwale hormone ngokudla nokudla okulula kokulala.
I-Melatonin, njengesengezo ayenzelwanga izingane, nakuba abanye odokotela bethola ukuthi isiza izingane ezinezinkinga zokulala ezibangelwa izimo ezinjenge-ADHD ne- autism spectrum disorder. Futhi, qaphela ukuthi i-melatonin ayilawulwa yi-FDA futhi ayivunyelwe ukusetshenziswa ngabantu abadala noma izingane (6).
Kodwa-ke, uma udokotela wakho encomele ingane yakho umuthi, qiniseka ukuthi ulandela ngokucophelela umthamo ofanele. Kodwa ingakanani i-melatonin eningi kakhulu noma encane kakhulu?
Umthamo we-Melatonin Wezingane
Buza udokotela mayelana nomthamo ofanele we-melatonin wezingane, ngokusekelwe eminyakeni yazo noma isisindo. Izingane zingadinga noma yikuphi phakathi kuka-0.5mg no-6mg ngezinkinga zokulala. Nokho, isilinganiso esiqondile sizonqunywa ngokusekelwe eminyakeni yobudala nesisindo somntwana kanye nenkinga yokulala enayo.
Njengezidakamizwa eziningi zokwenziwa, isithasiselo se-melatonin singakhuphula amazinga e-hormone ezingeni eliphakeme kakhulu kunalokho okukhiqizwa ngokwemvelo emzimbeni. Ngakho-ke umthamo ojwayelekile ka-1mg kuya ku-3mg we-melatonin ungakhuphula amazinga e-melatonin emzimbeni aze afike izikhathi ezingu-20 (7).
Uma uhlela ukusebenzisa isithasiselo se-OTC melatonin enganeni yakho ngaphandle kokubonana nodokotela, ungayiniki ngaphezu kuka-0.5mg ukuze ihlale iphephile.
I-Melatonin Overdose
Noma yini engaphezu komthamo onqunyiwe ingase ibangele izimpawu zokudlula ngokweqile kwe-melatonin. Lokhu kuhlanganisa isicanucanu, isiyezi, isifo sohudo, ikhanda elibuhlungu, ukozela, ukukhathazeka nokucasuka, nobuhlungu bamalunga.
I-melatonin eyengeziwe emzimbeni ingase futhi iphazamise umjikelezo wengane wokujikeleza.
I-Side-Effects ye-Melatonin
Nakuba i-melatonin iyi-hormone yemvelo, uma ithathwa njengesengezo, ingaba nemiphumela engemihle elandelayo.
- Ukozela emini
- Isimo sokucindezeleka noma ukucasuka
- Ikhanda elibuhlungu
- Isiyezi
- Ubuhlungu besisu
- Amaphupho acacile
- Ukushisa komzimba okuphansi
Izithako ze-melatonin kufanele zigwenywe yizingane ezinokuphazamiseka ukopha, ukucindezeleka, isifo sikashukela, umfutho wegazi ophakeme, kanye nokuquleka njengoba kungenza izimpawu zibe zimbi nakakhulu.
Thenga njalo izithasiselo zakho ze-melatonin emithonjeni ethembekile noma emakhemisi futhi uhlole nodokotela wakho ngaphambi kokuzisebenzisa.
Ukudla Okucebile Nge-Melatonin
Uma ingane yakho inenkinga yokuqwasha ngezikhathi ezithile noma inenkinga yokulala isikhathi eside ngemva kokucima izibani, zama ukufaka lokhu kudla ekudleni kwayo.
- Ubhanana
- Uphayinaphu
- Ama-oats
- Amawolintshi
- Ibhali
- Ilayisi
- Utamatisi
- Umbila
- Ama-cherries amnandi
- Ama-alimondi
- Amantongomane
- Imifino enamaqabunga
Kungakhathaliseki ukuthi ucabangela izithasiselo zokudla zemvelo noma izithasiselo zokwenziwa ze-melatonin, qiniseka ukuthi umthamo aweqi inani elinconyiwe lansuku zonke, ukuze ugweme imiphumela engemihle.
Uma izingane zakho zinenkinga yokulala ebusuku, isinyathelo sokuqala kungaba ukuzama ukushintsha indlela yazo yokuphila kanye nemikhuba yokudla. Lokhu kusiza ekwakheni imikhuba yokulala enempilo. Kodwa uma ukungalali kuyinto engapheli noma ngenxa yesimo sezempilo, ungathembela ezithasiselweni ze-melatonin njengoba kunconywe udokotela.
Umthombo: https://www.momjunction.com
