Hlala Uvumelana Nalokhu Usizo Oluvamile Lokulala
I-Melatonin iyi-hormone engokwemvelo emzimbeni kanye nesongezo esaziwa kakhulu ukusiza ukuthuthukisa amaphethini ethu okulala. Ukulala ngokwanele kungaphazamisa umsebenzi omuhle womzimba nokuqina komzimba. Ngokusho kocwaningo, i-melatonin ithuthukisa ukulala kwethu, kodwa inezinye izimo ezinhle emzimbeni. Kubonakala sengathi i-melatonin ingakhuphula imetabolism, ukulahlekelwa isisindo, futhi ihlinzeke ukuvikelwa kwezicubu zomzimba .
Usizo olungavamile lokulala lungasiza kanjani ekunciphiseni amafutha omzimba nokuthuthukisa imisipha? Ngaphambi kokuphendula lowo mbuzo, kudingeka siqonde ukuthi i-melatonin isebenza kanjani emzimbeni.
Indima kaMelatonin
I-horaton i-Melatonin ifihliwe kusukela ekhanda lika-pineal ebuchosheni futhi inesibopho sokulawula isigqi sethu se-circadian. Isigqi se-circadian iwashi langaphakathi lomzimba wethu ugijima isikhathi esingaphezulu kwehora lama-24. Ngokuyinhloko imoto ilawula imijikelezo yethu yokuvuka nokulala. Isiqu sethu sangaphakathi sisebenza kahle uma sinemikhuba yokulala evamile. Ibuye izwele emaceleni angaphandle njengelanga lokushona nokushona kwelanga.
Uma sekuba mnyama futhi eseduze nesikhathi sokulala, ukukhulumisana ebuchosheni bethu kushukumisa ukukhululwa kwe-melatonin okwenza sizizwe sikhathele. I-Melatonin yaziwa nangokuthi i-hormone yobumnyama futhi ifinyelela emazingeni aphakeme phakathi nobusuku ngenkathi silala. Njengoba ilanga liphuma, amazinga ethu e-melatonin awela ukukhombisa umzimba wethu ukuvuka nokulungiselela umsebenzi wansuku zonke.
Njengoba i-melatonin yi-hormone esemqoka elawula isigqi sethu se-circadian, ukubhekana nezinkinga zokulala kanye ne-melatonin kubalulekile. Ngaphandle kokulala kwekhwalithi, ukubunjwa komzimba wethu, amazinga wamandla, ukudla okunempilo kanye nokukwazi ukuzivocavoca kungathinteka kakhulu.
I-Melatonin Yisiza Kanjani Ukunciphisa Amafutha Omzimba?
Ngokusho kocwaningo, i-melatonin ingandisa uketshezi komzimba futhi ithuthukise ikhono lethu lokulahlekelwa isisindo.
Ukuze kuqinisekiswe le mbono, kwenziwa ucwaningo ngokuhlola ukuthi i-melatonin yathinteka kanjani ukwakheka komzimba, i-lipids, kanye ne-glucose metabolism kuma-postmenopausal abesifazane. Ukunqamuka kwesikhashana nje kwenzeka ukuthi kube yisikhathi empilweni yowesifazane lapho ukulahlekelwa amafutha kanye nokuthola imisipha kungaba umzabalazo .
Ucwaningo oluthile olwenziwa ngokungahleliwe lwaluhlanganisa nabesifazane abangu-81 be-postmenopausal abangezela nge-melatonin (1 noma 3mg ebusuku) noma i-placebo yonyaka owodwa. Ukubunjwa komzimba kwalinganiswa ngokusebenzisa iskena se-DXA ngaphambi nangemva kwesikhathi sesilingo. Igazi ladonsa ukurekhoda okuyisisekelo kanye nokuphela kwamagugu ngendlela i-melatonin ethinte ngayo i-leptin, i-adiponectin namazinga e-insulin. Lezi yi-hormone ezisiza ukulawula izinqubo zokusebenzisa umzimba ezihlanganisa nendlela umzimba wethu oshisa ngayo amafutha ne-glucose (ushukela).
Abesifazane abazongezela nge-melatonin behlehlise amanoni ngamaphesenti angu-7 kuqhathaniswa neqembu le-placebo. Baye bakwazi ukwandisa ubukhulu obuqinile ngamaphesenti angu-2.6 uma kuqhathaniswa nabahlanganyeli be-placebo. I-Adiponectin hormone yanda kakhulu ngamaphesenti angu-21 eqenjini le-melatonin. I-Adiponectin iyi-hormone yamaprotheni ehilelekile endleleni umzimba olawula ngayo amazinga e-glucose kanye nokuwohloka kwe-fatty acids.
Imiphumela yocwaningo ibonisa i-melatonin ukuba ibe nethonya elihle ekubunjweni komzimba kanye nokuxiliswa kwamafutha (ukushisa).
Ukwengeza nge-melatonin izinyanga ezingu-12 kwaboniswa ukunciphisa amafutha omzimba nokwandisa ubukhulu obuqinile. Okunye okutholakele okuhle kuhlanganisa ukwanda kwe-adiponectin hormone ngokuqondile okuhlobene nokuthuthukisa ukuthi umzimba wethu uvutha kanjani amafutha.
Ingabe Iyakwandisa Futhi ivikele iMisa Emanzi?
I-Melatonin iboniswa ukwandisa isisindo esinzima sabesifazane be-postmenopausal. Olunye ucwaningo lubonisa ukuthi luvikela futhi abagijimi kusuka ekulimaleni kwemisipha . Ukuze wakhe imisipha, imvelo elinganiselayo futhi evikelayo ibalulekile. Kubonakala sengathi i-melatonin inganciphisa ukucindezeleka okwenziwe ngokuzivocavoca umzimba futhi inikeze indawo engcono yokuvikelwa kwemisipha nokukhula.
I-Melatonin iqukethe izakhi eziphikisana ne-antioxidant ezibonakala zinciphisa ukucindezeleka okwenziwe nge-exercised oxidative. Ukucindezeleka okwenziwe nge-oxidative kwenzeka uma kunokungalingani noma ukuyekethisa kwemisebenzi yomzimba ejwayelekile ngokuphendula umzimba. Lokhu kungabangela ukukhathala komzimba kanye nokulimala kanye nokunciphisa amandla.
Ucwaningo lwaqhutshwa ukuhlola imiphumela i-melatonin eyayizokwenza ekusebenzeni kwamakhemikhali nokulimala kwemisipha kubagijimi abaqeqeshiwe . Phakathi nalolu cwaningo oluncane olwenziwa ngokungahleliwe, abadlali abangu-24 baxhaswe nge-melatonin (100mg / ngosuku) noma i-placebo. Leli nani liphakeme kakhulu uma liqhathaniswa nalokho umzimba wethu owenza ngokwemvelo ngosuku. Abahlanganyeli kwakudingeka bakhulise amandla okuzivocavoca ngesikhathi sokuhlolwa.
Ukuzivocavoca kakhulu kungenza ukuba amakhemikhali akhululwe emzimbeni angase abe yingozi kumisipha namaseli ethu. Ucwaningo lwaluhlanganisa ukuhlolwa kwegazi ukuhlola lezi zimakhemikhali kanye nezinye izinyomi kanye nama-antioxidants azuzisa ukukhula kwemisipha.
Imiphumela yocwaningo ibonise okulandelayo:
- Abagijimi bezezela nge-melatonin babonisa ukwanda kwenani eliphelele lokuvimbela imisipha uma kuqhathaniswa neqembu le-placebo.
- Ababambe iqhaza abathatha i-melatonin bakwazi ukunciphisa amazinga amakhemikhali ayingozi abonisa ukulimala okuncane komzimba okubangelwa ukuzivocavoca ekucindezelekeni kwe-oxidative kuneqembu le-placebo.
- I-Melatonin ivimbele ukwanda kwamakhemikhali amakhemikhali adalwe ngesikhathi sokucindezeleka okwenziwe nge-oxidative uma kuqhathaniswa neqembu le-placebo.
- Iqembu le-melatonin ligcinwe isilinganiso esiphezulu se-enzymes evikelayo ukusiza ukulondoloza izicubu ze-muscle uma kuqhathaniswa nalabo abasebenzisa i-placebo.
- Amazinga ephelele we-cholesterol nawo ancishisiwe eqenjini le-melatonin uma kuqhathaniswa ne-placebo.
Abacwaningi baphetha i-melatonin njengenzuzo kubagijimi abaqeqeshiwe. Bathi i-melatonin isiza ukuvimbela ukucindezeleka okwenziwe ngokuzivocavoca umzimba futhi inikeza ukuvikelwa kwezicubu zomzimba ngokumelene nomonakalo oxidative.
Izinga elilinganayo le-Melatonin nokuqeqeshwa ngokomzimba
Isifundo sesithakazelo esithakazelisayo sihlolisise ukuthi ukwesekwa kwe-melatonin yansuku zonke kwandisa kanjani ukuguqulwa kwamandla ukuze kusebenze njengoba sikhula. Izinduku zazisetshenziselwa ucwaningo esikhathini esingamaviki angu-16.
Abacwaningi babonisa ukuthi i-melatonin idlala indima ebalulekile ekusebenzisaneni okunamandla kwamathambo nama-muscle ekuqeqesheni ngokomzimba. Ukunciphisa inani le-melatonin kwenzeka njengoba sisebudala, okwenza ukwehla kwekhono lempendulo yomzimba wethu ukuze usebenzise umzimba. Eqinisweni, izilwane ezingakwazi ukukhiqiza i-melatonin zahluleka ukuthuthukisa izinguquko zemvelo ekuphenduleni ukuvivinya umzimba kwe-aerobic ngokusho kocwaningo.
Ucwaningo lwaluhlukanisa amagundane abe ngamaqembu amane (ama-sedentary kanye namagundane aqeqeshiwe-akukho melatonin) nokuthi (ama-rodent and rodents aqeqeshiwe-melatonin ahlanganisiwe). Amakhophu abekwe ohlelweni lokuzivocavoca phakathi namaviki ayisishiyagalombili okugcina ocwaningo.
Ukucwaninga kubonise ukuthi amagundane aqeqeshiwe ahambisana ne-melatonin aletha imiphumela engcono uma kuqhathaniswa namanye amaqembu amathathu. Izindawo ezilandelayo zibikwe njengezithuthukisiwe nge-melatonin:
- Amandla womzimba
- Ukubekezelelana kwe-glucose
- Okuqukethwe kwe-muscle glycogen
- Isisindo somzimba
- Umsebenzi we-enzyme
- I-metabolism yamafutha
- I-glucose metabolism
- Ukuzwela kwe-insulini
Imiphumela etholakalayo ikhombisa ukwesekwa kwe-melatonin kungasiza ekugcineni umsebenzi wezempilo njengoba sikhulile. Amazinga afanelekile we-melatonin aboniswa ukuthi adlale indima ebalulekile ekuguqukisweni kokumaketha okubangelwa ukuvivinya umzimba. Kubonakala sengathi i-melatonin ingasiza ekuthuthukiseni umzimba wethu, ukunciphisa isisindo somzimba nokwandisa ukuzwela kwe-insulin.
Nakuba imiphumela ibeka ithemba, ukuqubuzana kwamagundane kuhluke kakhulu ekusetshenzisweni komzimba kwabantu, futhi imiphumela yezifundo zamarandi (ezivame ukusetshenziswa nje kuphela ngoba amagundane ashibhile futhi azange zihle) zingasetshenziswa kuphela ukukhiqiza izizathu, ezidingekayo ukuze ihlolwe kubantu.
Ezinye Izindlela Melatonin Ithuthukisa Impilo Yethu
I-Melatonin ibhekwa njenge-antioxidant enamandla futhi iboniswe ukuthuthukisa ukusebenza komzimba. Ngokusho kocwaningo, izakhiwo ze-antioxidant e-melatonin zikhonjiswe ukuvikela umzimba wethu emalini yama-radicals namahhala weselula. Ucwaningo oluthile lubonise i-melatonin ukusiza noma ukuthuthukisa ezinye izimo ezifaka:
- Ukususa ama-radicals mahhala (ama-molecule asebenzayo ayingozi emzimbeni)
- Ukuvimbela umdlavuza
- Ukukhubazeka okuncane kwengqondo (i-Alzheimer's and dementia)
- Impilo yengqondo
- Umsebenzi wokucabangela ngesikhathi sokuguga kwemvelo
- Ukuphazamiseka kokulala
- Ukuthuthukisa amasosha omzimba
- Ukunciphisa ukuvuvukala
- Ukucindezeleka okubangelwa ukuphazamiseka kokulala
- Impilo yenhliziyo (angina, ingozi yomshuwalense, ingozi encishisiwe yokuhlasela kwenhliziyo)
- Ukuguga ukuguga
- Ukuthuthukiswa kwempilo yamathumbu
- Ukunciphisa ikhanda le-migraine
Ucwaningo oluningi lubonise ukuthi i-melatonin eyenzeka ngokwemvelo futhi yenezela ukuvikela umzimba ezifweni ezibangelwa umonakalo omkhulu wamahhala. Kodwa-ke, ukusebenzisa i-melatonin yezinga eliphakeme isikhathi eside, kuyilapho isisombululo esithakazelisayo esingase siphendulekele ekugcineni, akuyona into okufanele iyenze namhlanje ngaphandle kokugunyazwa udokotela, naphezu kokuthi lezi zinto zitholakala kalula nganoma yisiphi isilinganiso . Ucwaningo olwengeziwe lokuthola eminye imisebenzi kanye nobufakazi obuqine kakhulu ekuxhaseni kwe-melatonin Kunconywa.
Kufanele Ngithathe I-Melatonin?
Kukhona ubufakazi obanele bokubonisa i-melatonin njengenzuzo ekuthuthukiseni impilo nempilo yethu. Noma kunjalo, lokhu akusho ukuthi ukufakazela nge-melatonin kungcono kakhulu kuwe. Umzimba wakho kungenzeka usuvele ukhiqize amazinga afaneleka we-melatonin ukusekela imfanelo efanele. Kunezinto ezimbalwa okufanele uzicabangele ngaphambi kokuhamba phambili ngokuzikhethela ukusebenzisa i-melatonin.
Ngokusho kweNational Institutes of Health, i-melatonin ingasiza abanye abantu abanezinkinga zokulala ezihlobene nokulala, ukuqhuma kwejet noma umsebenzi wokushintsha. Nakuba umthambo we-physiologic (.1 kuya ku-.5 mg) we-melatonin uboniswa ngendlela ephumelelayo ngezinhlobo ezithile zokuleleka nokuphathwa kwe-jet lag, ama-dose amakhulu ahlala engabaza. Amazinga aphezulu angakwazi ukukhulisa amazinga ethu we-melatonin ngisho nangosuku futhi ashintshe isingqikithi sethu sosuku / ubusuku obuvamile.
Akucaci ukuthi kukhona ubufakazi obanele bokusekela i-melatonin njengokwelashwa kwezinye izimo. Nakuba ucwaningo seluthole ukuthola okutholakala emtholampilo, kubonakala sengathi ucwaningo oluqhubekayo lunconywa.
I-Melatonin iboniswa ukuthi isongezwe ngokuphephile esithathwe isikhathi esifushane, kepha kunezifundo ezingaphezulu ezidingekayo ukuphenya ukuphepha nokusebenza kokusetshenziswa kwesikhathi eside. Ukubuka ngobuqotho imiphumela yocwaningo kuyozuzisa isinqumo sakho sokungezela nge-melatonin.
I-Melatonin ihlanganisiwe njengenye yezinto ezisekelayo zokudla ezilawulwa yi-Food and Drug Administration (FDA), kodwa imithethonqubo ayinamandla kakhulu uma kuqhathaniswa nemithi kadokotela. Izithako ngokuvamile azihambisani nomthetho ngakho-ke ukuthi okungenani umgomo othile kwi-melatonin uyinto enhle.
Ngokusho kocwaningo, akukho dose ephakanyisiwe ye-supplemental melatonin. Ucwaningo oluningi luqala ngomthamo wokulondoloza (<0.3 mg ngosuku) oseduze nalokho umzimba wethu owenza ngokwemvelo. Ukuqala ngemali ephansi kakhulu ukufeza imiphumela oyifunayo kubonakala kuyindlela engcono kakhulu. Noma kunjalo, kubalulekile ukuxoxa ngokuthatha i-melatonin nodokotela wakho. Bayokwazi ukukusiza ukunquma umthamo omuhle wesimo sakho futhi uncoma noma yikuphi ukwanda uma kudingeka.
Imiphumela emibi engase ibe khona ye-supplementation ye-melatonin ingafaka:
- Amaphupho ajwayelekile noma ama-nightmares
- Ukuphazanyiswa kwemigqa ye-circadian uma kuthathwa okuningi
- Ukulala uma kuthathwa emini
- Ukugungqika ekuvukeni uma kuningi kuthathwa ebusuku
Imithelela yocala eyengeziwe ingabandakanya izigumbane zesisu, isizungu, ukukhanda ikhanda, ukucasula, ukunciphisa i-libido, nokunciphisa isibalo sembewu kumadoda.
Ulwazi lokuqapha luhlanganisa:
- Ucwaningo oluthile lubonise ukuthi i-melatonin ingase ibe nzima kakhulu izimpawu zokucindezeleka.
- Abesifazane abakhulelwe noma abahlengikazi akufanele bathathe i-melatonin ngoba kungaphazamisa ukuzala noma ukukhulelwa.
- I-Melatonin ingase ihlanganyele nemithi ethile enqunyiwe. Uma uthatha imithi enqunyiwe, ukukhuluma nodokotela wakho kuneluleka ngaphambi kokuthatha i-melatonin.
- Amanani aphezulu e-melatonin nawo ahlotshaniswa nokulala kwesimini, i-hyperprolactinemia, i-hypothermia, nokusebenza kahle ngokomzimba.
Izwi elivela
I-Melatonin iboniswa ukuthi ithuthukise ikhono lethu lokulahlekelwa amafutha, ukuzuza imisipha, futhi ingabe kungenzeka ukuphathwa kwezempilo jikelele. Imiphumela etholakalayo yinkimbinkimbi futhi ucwaningo olwengeziwe lubikezelwe ukuthola ezinye izinzuzo zezempilo ze-melatonin. Yize kubonakala sengathi kuyindlela yokuphepha yokwelashwa yesikhashana esiphephile, kunokukhathazeka kokusetshenziswa kwesikhathi eside okungahambisani nophando kule ndawo. Uma ucabangela ukuthatha i-melatonin ukuthola izinkinga zokuqina noma ukulala okuthuthukisiwe, ukukhuluma nodokotela wakho kuqala kungaba umbono omuhle.
> Imithombo:
Amstrup AK et al., Amanoni anciphisa futhi anyuke ngobuningi ekuphenduleni unyaka owodwa wezokwelapha kwe-melatonin kuma-postmenopausal abesifazane: Isivivinyo esilawulwa ngokungahleliwe, i-Journal of Clinical Endocrinology, ngo-2016
> Leonardo-Mendonça RC et al., Inzuzo ye-supplement ne-melatonin ye-antioxidant nge-redox isimo kanye nomonakalo wamasipha kubagijimi abaqeqeshiwe, i-Journal of Applied Physiology, I-Nutrition, ne-Metabolism, ngo-2017
> I-Mendes C et al., Ukulungiswa kwesilwane esiguga ukuze kusetshenziswe: indima yokuxhaswa nsuku zonke ne-melatonin, Journal of Pineal Research, 2013
> Isikhungo Sikazwelonke Sempilo Ephelele Nezohlanganiswa, iMelatonin: Ekujuleni, Izikhungo Zikazwelonke Zempilo, 2016
> Reiter RJ et al., I-Melatonin njenge-antioxidant: izinqubo ze-biochemical kanye nemiphumela yokuphilisa abantu, i-Acta Biochim Pol., 2003