Njengoba wazi, akukho okwenzekayo emzimbeni womuntu ngaphandle kwesizathu. I-hormone yokulala (igama lesayensi - i-melatonin) yisizathu esenza abantu badonsele ukulala kusihlwa. Namuhla sizokutshela ukuthi yimuphi umphumela we-melatonin emzimbeni womuntu nokuthi ungakunqoba kanjani ukulala nakho. Sizobuye sibheke nezidakamizwa ezisebenza kahle kakhulu zokujwayela ukulala nokubuyisela ukusebenza.
Sikhuluma nge-hormone yokulala ngamagama alula
Okuningi empilweni yethu kuncike ekukhiqizeni okufanele izinto ezithile ngumzimba. I-Melatonin ingenye yamahomoni womuntu abaluleke kakhulu. Unesibopho sokusetha ama-biorhythms. Ukuphazamiseka emsebenzini wale nto kuphendula ezinkingeni zokulala, ukudangala, ukuphazamiseka kwemetabolism kanye nokwehla kwesikhathi sokuphila.
IMelatonin ingaqhathaniswa nesilawuli sethrafikhi. Noma ngomqhubi. I-hormone ilawula "ozakwabo" futhi ithumela amaseli kumaseli ukuthi sekuyisikhathi sokulungela ushintsho ezigabeni zokuphila. Ngenxa yakhe, amasistimu omzimba alungiswa ngendlela ehlukile, esivumela ukuthi silale futhi silulame.
Inani le-melatonin lehla ngokuhamba kweminyaka. Ezinganeni, ukukhiqizwa kwaleli hormone kukhulu ngokuphindwe kayishumi kunokomuntu omdala. Yingakho eminyakeni yokuqala yempilo silala kalula, futhi ubuthongo bude futhi buzwakala. Ngenxa yokukhiqizwa okuphansi kwamahomoni, kaningi kunzima ngabantu asebekhulile ukuthi bazinikele kuMorpheus naseHypnos.
Imisebenzi nendlela yokusebenza kwe-melatonin
Ukukhiqizwa kwe-hormone yokulala kwenzeka ku-pineal gland (i-pineal gland), etholakala maphakathi nobuchopho, kusuka ku-amino acid tryptophan.
I-pineal gland isitho esikhulu esidlulisa imininingwane emzimbeni mayelana nombuso wokukhanya wesikhala esizungezile.
ISerotonin, i-hormone yenjabulo, nayo yenziwe lapha. Izinto ezifanayo zisebenza njengomthombo we-melatonin ne-serotonin. Lokhu kuchaza kakhulu ukungakhululeki ngokomzwelo okuhambisana nezinkinga ze-melatonin synthesis (umthombo - iWikipedia).
Indlala kaphayini ayisiyona kuphela i-generator "yezinto ezilele". Emgodini wamathumbu, kuphindwe izikhathi ezingamakhulu kunasebuchosheni. Kepha emkhakheni wokugaya ukudla, i-melatonin yenza umsebenzi ohlukile futhi ayiziphathi njengehomoni nhlobo. Izinso nesibindi nakho kuyakukhiqiza, kepha ngezinjongo ezihluke ngokuphelele, akuhlobene nokulala.
I-hormone yokulala "iyisibani" esazisa umzimba ngokuhlwa. Futhi ukucacisa - ngokuqala kobumnyama.
Ngakho-ke, kungaba okulungile ukubiza le nto ngehomoni yasebusuku. Indlela yokuhlanganiswa kwayo ihlotshaniswa newashi lezinto eziphilayo, elibhekene nendawo engaphambili ye-hypothalamus. Ukusuka lapha, isignali iya endlaleni yepineal ngokusebenzisa i-retina kanye nesifunda somlomo wesibeletho somgogodla.
Wonke amaseli emzimbeni ane-timer esakhelwe ngaphakathi. Banoku "shayela" kwabo, kepha amaseli akwazi ukuvumelanisa isikhathi. Ngokwengxenye, i-melatonin iyabasiza kulokhu. Nguye owazisa amangqamuzana ukuthi sekuhlwile ngaphandle kwewindi futhi udinga ukulungiselela ubusuku.
Ukuze isizukulwane se-melatonin singaphumeleli, umzimba kufanele ulale. Futhi ukulala kahle, ubumnyama kubaluleke kakhulu. Ukukhanya - okwemvelo noma okwenziwe - kunciphisa kakhulu ukuqina kwehomoni synthesis. Yingakho, ngokukhanyisa isibani, siphazamisa ukulala.
Uma izinga lalesi sakhi emzimbeni liphansi, ubuthongo bulahlekelwa umsebenzi wokuzivuselela - kuba phezulu. Njengoba kunikezwe isixhumanisi se-serotonin, kuyaqondakala ukuthi kungani ukuncishwa ubuthongo kuhlala kuhlotshaniswa nomoya ongekho kahle nenhlalakahle.
Uhlu lwemisebenzi ye-melatonin:
- ukulawulwa kokusebenza kohlelo lwe-endocrine;
- kunciphisa ukugeleza kwe-calcium ezicutshini zamathambo;
- kungenye yezinto ezilawula umfutho wegazi;
- kwandisa isikhathi segazi;
- ukusheshisa ukwakheka kwama-antibody;
- kunciphise ukusebenza kwengqondo, imizwa kanye nokusebenza komzimba;
- ukunciphisa ukuthomba;
- ukulawulwa kwama-biorhythms wesizini;
- umthelela omuhle kuzinqubo zokuzivumelanisa nezimo lapho kushintshwa izindawo zesikhathi;
- ukwandisa isikhathi sokuphila;
- ukwenza umsebenzi wama-antioxidants;
- kuthuthukisa ukuzivikela komzimba.
Kukhiqizwa kanjani futhi nini i-hormone yokulala
Umthamo wokukhiqizwa kwe-melatonin uhlanganiswe nesigqi se-circadian. Cishe i-70% yehomoni ikhishwa phakathi kwamabili kuya ku-5 ekuseni. Ngalesi sikhathi, umzimba uhlanganisa i-20-30 μg yento. Ukuhlushwa kwenani eliphakeme kubantu abaningi kwenzeka ngo-2 ekuseni. Ukwanda kokuhlanganiswa kuqala ngokuqala kokuhwalala. Ngaphezu kwalokho, noma yikuphi ukukhanyisa kuyakwazi ukuvimba ukuhlanganiswa. Ngakho-ke, kungcono ukuyeka ukusebenza kukhompyutha noma ukusebenzisa i-smartphone okungenani amahora ambalwa ngaphambi kokulala.
Kepha lokhu akusho ukuthi ukungabikho okuphelele kokukhanya kungaholela ngokuzenzakalela ekwandeni kokuhlushwa kwehomoni.
Izinga lokukhanyisa liyisibonakaliso esiyinhloko, esikhomba ku-pineal gland ngomsebenzi wokushaqeka, kodwa hhayi kuphela.
Ngokwenzayo, indlela yokusebenza iyinkimbinkimbi kakhulu, ngakho-ke siyazivumelanisa nama-biorhythms nezidingo zomzimba. Ngokushesha nje lapho amandla ebuyisiwe, isidingo semithamo emikhulu ye-melatonin sizonyamalala (umthombo - i-monograph kaProfesa V. N. Anisimov "Melatonin: indima emzimbeni, ukusetshenziswa kwemitholampilo").
Okuqukethwe kwe-Melatonin
I-hormone ekhiqizwa ngesikhathi sokulala ingatholakala ngaphandle. Itholakala ekudleni nasemalungiselelweni akhethekile.
Ekudleni
IMelatonin ikhona ekudleni, kepha inani layo lincane kakhulu kangangokuba alikwazi ukukhiqiza noma yimuphi umphumela obonakalayo.
| Imikhiqizo | Okuqukethwe kwe-hormone yokulala nge-100 g ngayinye (ng) |
| I-asparagus | 70-80 |
| Ama-oat groats | 80-90 |
| Ibhali lePearl | 80-90 |
| Amantongomane | 110-120 |
| Impande yejinja | 140-160 |
| Ilayisi | 150-160 |
| Ukolweni | 180-200 |
| Isinaphi | 190-220 |
| Ama-walnuts | 250-300 |
Khumbula ukuthi umzimba ukhiqiza ngokuzimela kufika ku-30 μg we-melatonin ngosuku. Lokho wukuthi, izikhathi eziphindwe kayikhulu kunomuntu ezingathola ngisho nama-walnuts.
I-Melatonin isebenza njenge-antioxidant ekudleni. Idlala indima efanayo emzimbeni - ivikela i-DNA futhi imise imiphumela emibi yezinqubo ze-oxidative. Ngamazwi alula, amahomoni akhiqizwa ngesikhathi sokulala abalulekile ekunciphiseni ukuguga.
Emalungiselelweni
Njengoba ukuhlanganiswa kwe-melatonin kuncipha ngokuya ngeminyaka, abantu abaningi kufanele bakwenzele ukushoda kwe-hormone ngezidakamizwa. ERussia, izidakamizwa ezine-melatonin zibhekwa njengezengezo zokudla futhi zithengiswa ngaphandle kwencwadi kadokotela. Le nto ithengiswa ngaphansi kwezimpawu zokuhweba "Tsirkadin", "Sonovan", "Melaxen", njll.
Udinga ukunaka umthamo. Kuyadingeka ukuqala ngomthamo omncane. Futhi kuphela uma umphumela womuthi ungabonakali noma uboniswa buthakathaka, umthamo uyanda.
Ihomoni yokwenziwa kufanele ithathwe ikota yehora ngaphambi kokulala, ebumnyameni noma ngokukhanya okuncane. Akufanele udle okungenani ihora ngaphambi kokuthatha lesi sidakamizwa.
Kubalulekile ukukhumbula ukuthi ukuthatha amaphilisi ngokukhanya okukhanyayo kulahlekelwa yincazelo yawo - ukusebenza kwesengezo sokudla kuncipha kakhulu.
Njalo thintana nodokotela wakho ngaphambi kokusebenzisa i-melatonin yokufakelwa. Kwamanye amazwe, ukuthengiswa kwezidakamizwa ezinjalo akuvunyelwe. Kunoma ikuphi, ukuzelapha kungagcwaliswa ngezinkinga zempilo.
Ukuphawula okukodwa. Uma ukuqwasha kubangelwa izimo ezicindezelayo, amaphilisi ngeke asize. Njengoba uketshezi oluningi lwemvelo lungeke lusize. Futhi lesi yisizathu esengeziwe sokucabanga ngokucophelela ngaphambi kokufuna usizo lwezidakamizwa.
Ubungozi be-melatonin eningi kakhulu
Noma udokotela engaphikisani nokuphuza amaphilisi e-melatonin kuphela, awudingi ukuba nentshiseko. Ukweqiwa okweqile kuzokwenza ukuthi umzimba uhlanganise ama-hormone amancane (umthombo - I-PubMed).
Ngenxa yokwephulwa kwemfihlo yemvelo yento ethile, umuntu angalindela:
- ukubhebhetheka kwezifo ezingamahlalakhona;
- izinkinga zememori nokugxila;
- ukunyuka kwengcindezi;
- ukukhathala nokulala njalo;
- ikhanda.
Ngaphezu kwalokho, abesifazane bangabhekana nezinkinga zokuzala.
Ukuphikisana nokusetshenziswa kwezidakamizwa ne-melatonin
Amalungiselelo aqukethe i-melatonin ayaphikiswa:
- izingane nentsha;
- nesifo sikashukela;
- uma kwenzeka unesifo sokuwa;
- abantu abajwayele umfutho wegazi ophansi;
- ngezifo zomdlavuza;
- ngezinqubo ezizimele.
Abesifazane abakhulelwe nabesifazane abafuna ukukhulelwa nabo abelulekwa ukuba baphuze amaphilisi.
Ngenkathi uthatha i-melatonin kanye ne-anti-depressants ngasikhathi sinye, udinga ukuzilungiselela imiphumela engemihle engaba khona.
Abantu abanomsebenzi wobungcweti oxhunywe nesidingo sokugxila isikhathi eside, futhi akufuneki ukuthatha "izinto zokwenziwa". Njengoba i-melatonin iholela ebunzimeni, ukungasinaki lesi sincomo kugcwele imiphumela engalindelekile.
