Ndinkakhala mu dorm m'chaka changa chatsopano komanso chaka chachiwiri ku koleji ndi anyamata atatu ndi melatonin anandithandiza.
Ngakhale moyo dorm anali mbali yofunika ya zinachitikira wanga koleji, sizinali nthawi zonse kumabweretsa wabwino. kugona, motero ndinayesa mapiritsi ogona a over-the-counter (OTC) omwe anali ndi doxylamine succinate, antihistamine yotonthoza. melatonin kn zakudya 10 mg.
Ngakhale kuti nthawi zambiri zinkandichititsa mantha m'mawa wotsatira, zinkagwira ntchitoyo.
Komabe, ngakhale kuti inkayenera kugwiritsidwa ntchito mwa apo ndi apo, ndinkayenera kuitenga usiku uliwonse kuti ndigone bwino.
Chifukwa chodera nkhaŵa za zotsatira za thanzi lomwe lingakhalepo kwa nthaŵi yaitali, ndinafufuza njira zina zochiritsira ndipo ndinasankha yesani melatonin. Mwamwayi, zinagwira ntchito bwino kwambiri ndipo sizinandisiye ndikumva kugona m'mawa. melatonin 10mg yotumizidwa kunja.
Koma osangotenga mawu anga phindu la melatonin kwa kugona - tiyeni tilowe mukusaka.
Nkhaniyi ikufotokoza mmene melatonin imathandizira kugona, ubwino wake pa thanzi, komanso kuchuluka kwa kumwa. melatonin kn.
Kodi Melatonin ndi chiyani?
Melatonin ndi mahomoni omwe thupi lanu limatulutsa mwachibadwa (1Trusted Source).
Zimapangidwa ndi pineal gland mu ubongo wanu, koma zimapezekanso m'madera ena monga maso anu, mafupa, ndi matumbo. ndi chiyani cha melatonin (2 Gwero Lodalirika).
Nthawi zambiri amatchedwa mahomoni ogona, chifukwa kuchuluka kwambiri kungakuthandizeni kugona.
Komabe, melatonin yokhayo sikungakugwetseni. Zimangodziwitsa thupi lanu kuti ndi usiku kuti mupumule ndikugona mosavuta. melatonin 10mg (3 Gwero Lodalirika).
Zakudya melatonin ndi yotchuka pakati pa anthu omwe ali ndi kusowa tulo ndi jet lag. Mutha kugula zowonjezera za melatonin popanda kulembedwa m'maiko ambiri.
Kuphatikiza pa ubwino wake wa kugona, hormone iyi imakhala ndi antioxidant komanso anti-inflammatory effect (1).
CHIPHUNZITSO
Melatonin ndi hormone yomwe pineal gland yanu imapanga mwachibadwa. Zimakuthandizani kugona mwa kukhazika mtima pansi thupi lanu musanagone. kugula melatonin 10 mg.
Kodi melatonin imagwira ntchito bwanji?
Melatonin imagwira ntchito limodzi ndi chizungulire cha thupi lanu (1Trusted Source).
M'mawu osavuta, kayimbidwe ka circadian ndi wotchi yamkati mwa thupi lanu. Zimakudziwitsani nthawi yoti:
- kugona
- vomerezani
- idyani
Melatonin imathandizanso kuchepetsa kutentha kwa thupi, kuthamanga kwa magazi, glucose wamagazi, kulemera kwa thupi ndi kuchuluka kwa mahomoni ena melatonin 10mg mtengo (1 gwero lodalirika, 4 gwero lodalirika).
Miyezo yanu ya melatonin imayamba kukwera kunja kuli mdima, zomwe zimasonyeza thupi lanu kuti nthawi yagona. Amachoka m'mawa kukacha kunja kuti alimbikitse kugalamuka (5Trusted Source).
Melatonin imamangirizanso ku zolandilira mthupi lanu kuti ikuthandizeni kupumula.
Mwachitsanzo, imamangiriza ku ma receptor mu ubongo kuti achepetse ntchito ya mitsempha. Zingathenso kuchepetsa mlingo wa dopamine, hormone yomwe imakuthandizani kukhala maso ndipo imakhudzidwa ndi mbali zina za thupi lanu. kuzungulira usana-usiku wa maso anu melatonin ndi chiyani (6 Trusted Source, 7 Trusted Source)
Ngakhale kuti njira zenizeni za melatonin sizikudziwikiratu, kafukufuku akusonyeza kuti njirazi zingakuthandizeni kugona.
Kumbali ina, kuwala kwa masana kumapangitsa kupanga melatonin, yomwe ndi njira ya thupi lanu yodziwira kuti ndi nthawi yoti mudzuke. melatonin 10mg kugula (8).
Chifukwa chakuti melatonin imathandiza thupi lanu kukonzekera kugona, anthu amene satulutsa madzi okwanira usiku angakhale ndi vuto logona.
Zinthu zambiri zimatha kuyambitsa kuchepa kwa melatonin usiku, monga kumwa mowa, kusuta, caffeine, ntchito yosinthana, kukalamba, mankhwala ena, ndi kuwonetsa kuwala kochuluka usiku - kuphatikizapo kuwala kwa buluu melatonin mtengo 10mg (9 Trusted Source, 10 Trusted Source)
tenga a onjezera a melatonin angathandize kulimbana otsika ndi normalize wotchi wanu mkati.
CHIPHUNZITSO
Melatonin imagwira ntchito limodzi ndi circadian rhythm ya thupi lanu kuti ikuthandizeni kukonzekera kugona. Miyezo ya melatonin imawonjezeka usiku chifukwa cha mdima ndipo imachepa m'mawa chifukwa cha kuwala Ubwino wa melatonin.
Kutenga melatonin pogona kungathandize
Umboni wamphamvu ukuwonetsa kuti kumwa melatonin musanagone kumachepetsa kugona - nthawi yomwe imakutengerani kuti mugone - ndikuwonjezera nthawi yogona (11Trusted Source, 12Trusted Source, 13Trusted Source).
Kuwunika kwa kafukufuku 11 kunawonetsa kuti kumwa melatonin musanagone kumachepetsa kugona kwa mphindi pafupifupi 3 ndikuwonjezeka momwe mungatengere melatonin nthawi yonse yogona pafupifupi mphindi 30 poyerekeza ndi placebo (11).
Kufufuza kwina kwa maphunziro 23 mwa anthu omwe ali ndi vuto la kugona chifukwa cha matenda kunapeza kuti melatonin imachepetsa kwambiri kusokonezeka kwa tulo ndi kuchedwa kwa tulo, kuonjezera nthawi ya kugona ndi khalidwe. melatonin 10 mg (13).
Ngakhale kuwunikaku kunatsimikizira kuti melatonin sinali yothandiza kugona bwino mwa anthu omwe ali ndi vuto la m'maganizo kapena matenda a muubongo monga matenda a Alzheimer's, kafukufuku wina wawonetsa zosiyana (14Trusted Source, 15Trusted Source, 16Trusted Source).
Kuphatikiza apo, melatonin imatha kuthana ndi vuto la kugona kwakanthawi.
Jet lag imachitika pomwe wotchi yamkati mwa thupi lanu yasiya kulumikizana ndi nthawi yatsopano. Ogwira ntchito ku Shift angakhalenso ndi zizindikiro melatonin 10mg ndi chiyani kuchokera ku jet lag chifukwa amagwira ntchito nthawi yomwe nthawi zambiri amagona (17).
Melatonin ikhoza kuthandizira kuchepetsa kuchepa kwa ndege mwa kulunzanitsa wotchi yanu yamkati ndi kusintha kwa nthawi (18).
Mwachitsanzo, kuwunika kwa maphunziro 11 mwa anthu omwe adadutsa nthawi 5 kapena kupitilira apo adapeza kuti melatonin mwina idathandiza kuchepetsa zotsatira za jet lag. kumene kugula melatonin 10mg (19 Gwero Lodalirika)
Komabe, musanayese melatonin, ndi bwino kukhala ndi zizolowezi zogona bwino monga kukhala ndi nthawi yogona mokwanira, kuchepetsa kumwa mowa ndi mankhwala a caffeine, komanso kuchepetsa kukhudzana ndi kuwala ndi zipangizo zamagetsi musanagone.
CHIPHUNZITSO
Kafukufuku akuwonetsa kuti melatonin imatha kukuthandizani kugona mwachangu. Komanso, imatha kuthandiza anthu omwe ali ndi jet lag kugona.
Ubwino Wowonjezera Waumoyo wa Melatonin
Kuphatikiza pa kuwongolera kugona, melatonin ingaperekenso maubwino ena paumoyo.
Zitha kuthandizira thanzi la maso
Miyezo yathanzi ya melatonin yochokera ku indole ikhoza kuthandizira thanzi la maso.
Izi ndichifukwa choti hormone iyi imakhala ndi antioxidant zotsatira. melatonin kugula 10mg zomwe zingachepetse chiopsezo chanu chokhala ndi vuto lamaso monga zaka zokhudzana ndi macular degeneration (AMD) (20Trusted Source)
M'malo mwake, ndemanga imodzi idatsimikiza kuti zowonjezera za melatonin zitha kuchepetsa AMD poletsa ma radicals aulere komanso kuchepa kwa kutupa (21).
Zimathandizira kuchiza acid reflux ndi GERD
Melatonin ingathandize kuthetsa asidi reflux ndi matenda a reflux a gastroesophageal (GERD) poteteza khoma la mmero - chubu chomwe chimagwirizanitsa pakhosi ndi m'mimba. momwe mungatengere melatonin 10mg - motsutsana ndi zonyansa monga asidi, mowa ndi nonsteroidal anti-yotupa mankhwala (22).
Mwachitsanzo, kafukufuku wina anasonyeza kuti kumwa melatonin kumalepheretsa ma enzyme omwe amawononga chotchinga cham'mero, chomwe chimateteza zigawo zakuya zapakhosi kuti zisawonongeke.
Kuwonongeka kwa chotchinga cham'mero kumadziwika kuti kumayambitsa acid reflux ndi GERD ndipo pamapeto pake kumatha kubweretsa zovuta zazikulu zaumoyo ngati khansa (23Trusted Source, 24Trusted Source).
Komabe, pakufunika kufufuza zambiri.
Akhoza kuchepetsa zizindikiro za tinnitus
Tinnitus ndi vuto lomwe limadziwika ndi kulira m'makutu. Nthawi zambiri zimakhala zoipitsitsa kukakhala phokoso lakumbuyo, ngati mukugona (25).
Chochititsa chidwi n'chakuti, ofufuza amanena kuti kumwa melatonin kungathandize kwambiri kuchepetsa zizindikiro za tinnitus ndi kugona bwino. 10 mg melatonin (26 Gwero Lodalirika)
Kupenda kafukufuku asanu kunatsimikizira kuti kugwiritsa ntchito melatonin kokha kapena pamodzi ndi mankhwala a tinnitus kumatha kuthetsa vutoli ndikuwongolera kugona. Komabe, maphunzirowa anali otsika, akuchepetsa mphamvu zomwe zapezedwa pakuwunika (27).
Ikhoza kuchepetsa migraines
Kuukira kwa migraine ndi mtundu wobwerezabwereza wa mutu zomwe zimayambitsa kupweteka kwakukulu, kugunda kapena kugunda kwamtima, kawirikawiri pambali pa mutu melatonin 10mg mtengo wotsika kwambiri.
Mankhwala angapo operekedwa ndi dokotala amathandizira kuchiza mutu waching'alang'ala, koma melatonin imathanso kupereka mpumulo chifukwa imatha kuletsa kumva kupweteka (28).
Pakuwunikanso maphunziro 11, kutenga melatonin kumachepetsa kuopsa kwa migraine komanso pafupipafupi poyerekeza ndi placebo mwa ana ndi akulu. Ubwino wa melatonin 10 mg, koma mosinthasintha (28).
Ndemanga yosiyana ya kafukufuku wa 25 idapeza zotsatira zofanana, kutanthauza kuti kutenga 3 mg ya melatonin pogona kumachepetsa migraine pafupipafupi mwa akulu (29).
CHIPHUNZITSO
Melatonin imatha kuthandizira thanzi la maso, kuthetsa zizindikiro za tinnitus, kuchiza acid reflux ndi GERD, komanso kuthetsa kudwala kwa mutu waching'alang'ala, melatonin 10mg mtengo koma umboni wamphamvu ukufunika pa ntchito izi.
momwe mungatengere melatonin
Ngati mukuganiza kuyesa melatonin chifukwa cha kusowa tulo, tikulimbikitsidwa kuti tiyambe ndi chowonjezera chochepa.
Mwachitsanzo, yambani ndi 0,5-1 mg 30 mphindi musanagone. Ngati izi sizikuthandizani kugona, yesani kuwonjezera mlingo mpaka 3-5 mg.
Kutenga melatonin mopitilira 5 mg sikungathe kukuthandizani kugona mwachangu. Cholinga ndikupeza mlingo wotsika kwambiri kugula melatonin 10 mg kukuthandizani kugona.
Komabe, ndi bwino kutsatira malangizo amene amabwera ndi chowonjezera chanu ndi kulankhula ndi katswiri wa zaumoyo musanawonjezere OTC melatonin pa zochita zanu.
Popeza melatonin imabwera m'njira zosiyanasiyana, mungafunenso kukaonana ndi dokotala kapena wazamankhwala za mawonekedwe abwino kwambiri kwa inu.
Melatonin imapezeka kwambiri ku United States. Mufunika mankhwala a melatonin kwina, melatonin 10mg kumene kugula monga European Union ndi Australia (30 Reliable Source).
CHIPHUNZITSO
Ngati mukufuna kuyesa melatonin, yambani ndi 0,5-1 mg mphindi 30 musanagone. Komabe, ndi bwino kukaonana ndi dokotala musanagwiritse ntchito melatonin.
melatonin zotsatira
Umboni wamakono ukusonyeza kuti mankhwala owonjezera a melatonin ndi otetezeka, osavulaza komanso osasokoneza ana kapena akuluakulu melatonin 10mg mtengo (1 Trusted Source, 31 Trusted Source, 32 Trusted Source)
Kuonjezera kwa nthawi yaitali kumakhalanso kotetezeka. Kafukufuku sanapeze zovuta zoyipa zomwe zimakhudzana ndi kumwa kwa melatonin tsiku lililonse pa Mlingo wa 2 mpaka 10 mg kwa zaka 3,5 (31).
Mosiyana ndi mahomoni ena, palibe umboni wosonyeza kuti kumwa melatonin kumakhudza mphamvu yachibadwa ya thupi yoipanga. Ubwino wa melatonin 10 mg.
Komabe, angapo Zotsatira zoyipa Kugwiritsa ntchito pang'ono komanso kwakanthawi kochepa kwa mankhwala owonjezera a melatonin kwanenedwa. Izi zikuphatikiza (1 Trusted Source, 31 Trusted Source, 32 Trusted Source):
- kugona masana
- kutopa
- chizungulire
- kupweteka mutu
- nseru
- kumva kuzizira
CHIPHUNZITSO
Kafukufuku waposachedwa akuwonetsa kuti melatonin ndi yotetezeka, yopanda poizoni komanso yosasokoneza. Komabe, kafukufuku wasonyeza zotsatira zazing'ono monga chizungulire, nseru, ndi kugona masana.
kugwirizana kwa melatonin
Ngakhale kuti ali ndi chitetezo cholimba, melatonin imatha kuyanjana ndi mankhwala osiyanasiyana, zomwe zimakhudza mphamvu yake kapena kuonjezera chiopsezo cha zotsatirapo zake.
Mankhwala omwe melatonin angagwirizane nawo akuphatikizapo (1Trusted Source, 31Trusted Source, 32Trusted Source, 33, 34, 35Trusted Source):
- ogonetsa kapena ogonetsa
- anticoagulants
- anticonvulsants
- mankhwala othamanga magazi
- antidepressants
- kulera pakamwa
- mankhwala a shuga
- immunosuppressants
Ngati muli ndi thanzi labwino kapena kumwa mankhwala aliwonse omwe ali pamwambawa, ndi bwino kukambirana ndi dokotala musanayambe kugwiritsa ntchito melatonin.
Melatonin imathanso kugwirizana ndi mowa. Kafukufuku wina akuwonetsa kuti kumwa mowa mopitirira muyeso kumachepetsa milingo ya melatonin motero kumalepheretsa kugona bwino, ngakhale zotsatira zake zimasakanizidwa (36).
Miyezo yotsika ya melatonin - komanso mavuto opitilira kugona - adalumikizidwa ndi vuto lakumwa mowa (AUD) komanso chiwopsezo chowonjezereka cha anthu omwe amayesa kusiya kumwa mowa (36).
Mwakutero, zowonjezera za melatonin zitha kutenga gawo lofunikira pakupewa ndi kuchiza AUD, komanso kuchepetsa nkhawa kupsinjika kwa okosijeni ndi kutupa komwe kumachitika chifukwa chakumwa pafupipafupi komanso kuledzera (36Trusted Source, 37Trusted Source)
CHIPHUNZITSO
Melatonin imatha kuyanjana ndi mankhwala omwe amagwiritsidwa ntchito pochiza matenda wamba monga kuthamanga kwa magazi ndi shuga. Kumwa mowa pang'ono kapena wochuluka musanagone kungathenso kuchepetsa mlingo wa melatonin motero kumasokoneza kugona.
melatonin ndi mimba
Miyezo yanu yachilengedwe ya melatonin ndi yofunika pa nthawi ya mimba. M'malo mwake, milingo ya melatonin imasinthasintha pa nthawi yapakati (38Trusted Source, 39Trusted Source).
Mu trimester yoyamba ndi yachiwiri, kuchuluka kwa melatonin usiku kumachepa.
Komabe, pamene tsiku loyenera likuyandikira, milingo ya melatonin imayamba kukwera. Pakapita nthawi, milingo ya melatonin imafika pachimake. Amabwerera kumimba isanakwane pambuyo pobereka (39Trusted Source).
Mukakhala ndi pakati, melatonin imasamutsidwa kupita kwa mwana wosabadwayo chitukuko, komwe kumathandizira pakukula kwa ma circadian rhythms ndi machitidwe amanjenje ndi endocrine (38Trusted Source, 40Trusted Source)
Melatonin imawonekeranso kuti imateteza dongosolo lamanjenje la fetal. Mphamvu ya antioxidant ya hormone iyi imakhulupirira kuti imateteza dongosolo lamanjenje lomwe likukula kuti lisawonongeke nkhawa oxidative (40Trusted Source)
Ngakhale zikuwonekeratu kuti melatonin ndi yofunika pa nthawi ya mimba, kafukufuku wochepa wafufuza chowonjezera melatonin pa nthawi ya mimba (31, 32, 41).
Mwakutero, kumwa mankhwala owonjezera a melatonin pa nthawi ya mimba sikuvomerezeka (1Trusted Source).
CHIPHUNZITSO
Miyezo ya melatonin imasintha pa nthawi ya mimba ndipo ndi yofunika kwa mwana wosabadwayo. Komabe, monga kafukufuku m'derali akusowa, melatonin supplementation pa nthawi ya mimba imalepheretsedwa.
melatonin ndi makanda
Pakati pa mimba, melatonin imasamutsidwa kwa mwana wosabadwayo. Komabe, mwana akabadwa, minyewa ya pineal imayamba kutulutsa yokha (42).
Mwa makanda, mlingo wa melatonin umakhala wotsika kwambiri m'miyezi itatu yoyamba kuchokera pamene anabadwa. Amawonjezeka pambuyo pa nthawiyi, mwina chifukwa cha kupezeka kwa melatonin mu mkaka wa m'mawere (3).
Mukabereka, mlingo wanu wa melatonin umakwera kwambiri usiku. Chifukwa chake, kuyamwitsa usiku kumatha kuthandizira kukula kwa kayimbidwe kamwana (44).
Ngakhale kuti melatonin ndi gawo lachilengedwe la mkaka wa m'mawere, palibe chidziwitso cha chitetezo cha melatonin supplementation panthawi yoyamwitsa. Pazifukwa izi, kugwiritsa ntchito mankhwala owonjezera a melatonin poyamwitsa sikuvomerezeka (1Trusted Source, 44Trusted Source).
CHIPHUNZITSO
Ngakhale kuti ana amayamba kupanga melatonin akabadwa, milingo yake poyamba imakhala yochepa ndipo mwachibadwa imatha kuwonjezeredwa ndi mkaka wa m'mawere. Palibe umboni wokwanira wopangira kugwiritsa ntchito mankhwala owonjezera a melatonin ngati mukuyamwitsa.
melatonin ndi ana
Ana athanzi komanso achinyamata amathanso kukhala ndi vuto logona.
Kuchuluka kwa vuto la kugona kumakhala kwakukulu kwambiri mwa ana omwe ali ndi vuto lachitukuko monga autism spectrum disorder (ASD) komanso vuto la chidwi chambiri (ADHD) (45).
Mphamvu ya melatonin mwa ana ndi achinyamata ikufufuzidwabe.
Ndemanga ya maphunziro asanu ndi awiri okhudzana ndi kugwiritsa ntchito melatonin mwa ana ndi achinyamata adapeza kuti ana omwe adalandira melatonin ngati chithandizo chanthawi yayitali amagona mwachangu ndikugona nthawi yayitali kuposa ana omwe adalandira placebo (46).
Kafukufuku wina wocheperako adatsata anthu omwe adagwiritsa ntchito melatonin kuyambira ali ana kwa zaka pafupifupi 11. Zinapezeka kuti khalidwe la kugona silinali losiyana kwambiri ndi gulu lolamulira lomwe silinagwiritse ntchito melatonin. Izi zikusonyeza kuti vuto lake la kugona linasintha pakapita nthawi (47Trusted Source).
Maphunziro a melatonin kwa ana omwe ali ndi vuto lachitukuko monga ASD ndi ADHD amasonyeza zotsatira zosakanikirana. Nthawi zambiri, apeza kuti melatonin imatha kuthandiza ana omwe ali ndi vutoli kugona nthawi yayitali, kugona mwachangu, komanso kugona bwino (48Trusted Source, 49Trusted Source).
Kulekerera, mlingo ndi njira zodzitetezera
Melatonin imalekerera bwino mwa ana. Ngakhale pali nkhawa kuti kugwiritsa ntchito nthawi yayitali kumatha kuchedwetsa kutha msinkhu - chifukwa kuchepa kwachilengedwe kwa milingo ya melatonin yausiku kumayenderana ndi kuyambika kwa kutha msinkhu - maphunziro ochulukirapo akufunika (50Trusted Source).
Zowonjezera za melatonin za ana nthawi zambiri zimagulitsidwa ngati gummy.
Mlingo umasiyanasiyana malinga ndi zaka, ndipo kafukufuku wochulukirapo akufunika kuti adziwe mlingo woyenera komanso mphamvu zake. Komabe, malingaliro odziwika bwino ndi 1 mg wa makanda, 2,5 mpaka 3 mg kwa ana okulirapo, ndi 5 mg kwa akulu akulu (45).
Komanso, chifukwa ofufuza sakumvetsabe zotsatira za nthawi yaitali za melatonin kwa ana, zingakhale bwino kuthandiza ana anu kuti azitsatira njira zabwino zogona - ngati sizinalipo kale - musanawapatse melatonin (43Trusted Source , 45 Gwero lodalirika, 51 Gwero lodalirika).
CHIPHUNZITSO
Melatonin ikhoza kupititsa patsogolo kugona kwa ana, komanso mbali zingapo za kugona kwa ana omwe ali ndi vuto la chitukuko. Komabe, zotsatira za nthawi yayitali za chithandizo cha melatonin mwa ana sizidziwika.
Melatonin ndi akuluakulu
Kutulutsa kwa melatonin kumachepa ndi zaka. Kutsika kwachilengedwe kumeneku kumatha kupangitsa kuti anthu achikulire asagone bwino (52Trusted Source).
Pomwe kafukufuku akupitilira, kafukufuku akuwonetsa kuti mankhwala owonjezera a melatonin amatha kusintha kugona komanso nthawi yayitali kwa okalamba (53Trusted Source, 54Trusted Source).
Melatonin ingathandizenso anthu omwe ali ndi vuto lochepa lachidziwitso kapena matenda a Alzheimer's. Kafukufuku wina akusonyeza kuti melatonin imapangitsa kugona bwino komanso kukhala maso m'mawa mwa anthu omwe ali ndi matendawa. Komabe, kafukufuku wochulukirapo akufunika (15Trusted Source, 16Trusted Source).
Ngakhale zimaloledwa bwino, zowonjezera za melatonin zimatha kuwonjezera kugona kwa masana kwa okalamba, makamaka akaphatikizidwa ndi mankhwala ogona (55).
Makamaka, kafukufuku akuwonetsa kuti zotsutsana ndi zotupa za melatonin zitha kupindulitsa achikulire, omwe amakhala ndi zotupa zosatha, monga matenda amtima, kuposa achichepere (56).
Mlingo wothandiza kwambiri wa melatonin kwa akuluakulu ndi 1 mpaka 6 mg, koma ndi bwino kuyesa mlingo wotsikitsitsa poyamba. Chenjezo likufunika chifukwa melatonin imatha kulumikizana ndi mankhwala omwe amaperekedwa ndi dokotala (54Trusted Source, 57Trusted Source).
Achikulire ayenera kulankhula ndi wamankhwala kapena dokotala asanamwe melatonin.
CHIPHUNZITSO
Miyezo ya melatonin mwachibadwa imatsika pamene mukukalamba. Mlingo wochepa wowonjezerapo ungathandize kukonza kugona kwa okalamba.
Melatonin ndi mankhwala othandizira omwe angakuthandizeni kugona, makamaka ngati muli ndi kusowa tulo kapena jet lag. Ikhoza kuperekanso maubwino ena azaumoyo.
Ngati mukuganiza za melatonin, ndikofunikira kuti muyambe kukambirana ndi dokotala kapena wazamankhwala kuti mudziwe ngati ili yoyenera kwa inu komanso ngati ingagwirizane ndi mankhwala omwe mukumwa.
Kotero mukhoza kuyamba ndi mlingo wochepa wa 0,5-1 mg 30 mphindi asanagone. Ngati izi sizikuthandizani, yesani kuonjezera mlingo mpaka 3-5 mg.
Melatonin nthawi zambiri imalekerera bwino, ngakhale zotsatira zake zochepa zimatha.
Chinthu chimodzi chokha
Yesani lero: Ngati mumagona kale, koma mukuwona kuti sizokwanira, melatonin ndi njira yotsika mtengo, yotetezeka komanso yothandiza polimbikitsa kugona kwabwino kwa anthu ambiri.
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