Taiaki moe - melatonin. Me pēhea te ki te whakapai ake i te taumata o te melatonin?

I roto i tenei tuhinga ka ako koe me pehea ki te tiki melatonin i roto i nei i roto i hua te taiki, wahi i haere mai ai i a he aha tona taumata heke. Ano ka waiho koe hiahia ki te pānui i pā ana ki ona āhuatanga me ngā āhuatanga.

Melatonin Ko te taiaki repe pineal kawenga mo te ture o ungeri circadian i roto i te tangata. Hoki te wā tuatahi i kitea tenei taonga e Ahorangi dermatologist Lernerom Aaronom i 1958. I te wa hakari ki te whakatau rite te mea melatonin (taiki moe, e kiia ana ko) he wātea ana i roto i te tata kaiao ora katoa. Ko ētahi o ēnei e rua kuware me otaota.

Ko te tukanga o te whakawhanake taiaki

whakaputaina Melatonin te e te repe pineal - te repe pineal. Te taiaki i hanga ki te bloodstream me inu filosilivá, a ka tīmata ki te kohikohi i roto i te hypothalamus. I roto i te tangata, haamata melatonin production i muri i pouri. Ko te kōtuitui o tenei taiaki puta tika ki te tohu outputted i te okana receptors ataata. whakaputaina Melatonin te i tryptophan (kakara waikawa alpha-amino), i te tīmatanga i puta ki serotonin (neurotransmitter). I tua atu, e tika ana ki te rongo ki te paru N-acetyltransferase riro te reira i te taiaki moe.

I roto i te pakeke hauora tangata production toharite o te melatonin - 30 micrograms ia ra. I roto i tenei take, te nui i roto i te po 30 wa te kukū rā.

Ko te hiranga o te melatonin mo te tinana tangata

Melatonin - he taiaki e he tika he pūhui tino nui ki te kawe i roto i te tukanga ture etahi tukanga whaiaroaro i roto i te tinana tangata. He he rota o ngā āhuatanga nui e mau tonu te mahi noa o te tinana.

Ko te parau tumu o te mahi o te melatonin rite te hua tūturu, e kua he pānga soporific, ki te rā, kore e tonu i matau tino. E ai ki te tetahi putanga o pūtaiao, te taiaki tika pānga te taumata pūtau, tērā iho te hanga o hormones me ētahi atu matū kaha i te taumata kukū tei hoki i runga i te wa o te ra. reira ano ko te whakaaro e te whai wāhi melatonin i te pehanga o ngā mahi e pā ana ki te aratau o 'ā'ā tangata.

taiaki mahi antioxidant

taea ki te here moe taiaki melatonin ko Radicals noa i te taumata pūtau. Kei roto i tēnei hydroxyl, e kua hanga e i roto i peroxidation lipid. Kei te mārama kite te mahi antioxidant tiketike o te melatonin. Ko te kupu, ko te taiaki he pānga tiaki i runga i DNA, tiaki i te reira i te ahua o te kino tetahi, ka mahi ano hoki i runga i lipids me pūmua, engari ki te tohu iti.

Ko te pānga immunostimulatory o melatonin

Kua toutou whakapumautia rangahau pūtaiao te meka e melatonin whakaongaonga te pūnaha ārai mate. he wāhi i roto i ture te hauora o te thyroid ia repe, te thymus me whakanuia ana te mahi o phagocytes me ngā pūtau T. I tua atu, melatonin kua he pānga antitumor. Taiaki taea ki te tautāwhi i tini (tikanga whakaputa uri th hawhe) pūtau. Ko te rite ki maha āpiha haumanu cytotoxic te kaha o tona mana i roto i tenei tukanga.

Moe taiki: Ētahi āhuatanga o melatonin

I tua atu, regulates melatonin te wa whawhai, ina taka moe te tangata, te roanga, me te hohonu, te mea e rave rahi atu āhuatanga. ara:

taea ki te pōturi te tukanga toulekeleká 1. Hormone. kitea te pānga rahi, kei roto i te faaapîraa i o te pūnaha whakaputa uri tangata.

2. Melatonin whakaongaonga te pākia o te warowaihā me te ngako, ko te kupu whai wāhi ki te māori o taimaha.

3. Moe taiki Whakahekea kohi pūngao myocardial.

4. Melatonin normalizes te mahi o whekau, me te puku, stabilizes te secretory me te nekeneke mahi.

5. Whakarite i te mahi o te repe thyroid, whakaihiihi taiki tupu.

6. arataki i roto i te pānuitanga pēhanga noa i roto i nga pera, thins te toto, he aha ārai te hanganga o clots toto.

7. Melatonin ārai te tupu o ngā pūtau mate pukupuku.

Me pēhea te ki te whakapai ake i te taumata o te melatonin? He aha kia karohia?

Whakaiti i roto i te taumata kukū o te taiaki moe i roto i te tinana tangata whai wāhi ki:

1. Mahi i te po. I tenei wa, whakaputaina melatonin te i roto i ngā rahinga iti.

2. rama piha nui. Ki te te ruma hohonu hihi i te rama huarahi, ki te aroturuki rorohiko whakahohea te pouaka whakaata ranei, ki te he rawa kanapa te rama i roto i te ruma, hua te melatonin te āta.

3. "pō White".

4. He maha o rongoā:

• "Fluoxetine";
• "Piracetam";
• "Dexamethasone";
• "Reserpine";
• āpiha antiinflammatory nonsteroidal;
• beta-blockers;
• nui o te huaora B12.

I runga anō i te mutunga i runga ake ko: ki te haerenga i te taumata o te melatonin ki moe i te po (kore mahi), tahuri atu taputapu me ngā pūrere katoa i roto i te whare moenga, zashtorivat tata matapihi, me te kore ki te whakamahi i te rongoa i runga ake-whakahuatia i taotoraa.

Me pēhea te ki te kapi i te tinana ki te melatonin tūturu?

E melatonin i roto i te kai? Kei te whakaputaina te reira i tryptophan me, reira, e kai e kei tenei waikawa amino, ranei kei te titoa o te taiaki ranei whakatairanga tona kōtuitanga i roto i te tinana tangata.

Tenei ko te rārangi o ngā hua mō te whakanui ake i te nui o melatonin:

Cherry. Enei hua ko te puna tūturu o te ira moe.

Panana. Ēnei hua i te melatonin, engari kaha whakaongaonga tona production.

Aramona, te taro i hanga i katoa witi, nati me te hita. noho ēnei hua he tūranga ārahi i roto i te rārangi o te hunga i roto i te wahi o te ira moe.

He aha ētahi atu hua e nui hei nohoanga taiaki o moe?

Oatmeal, tunua ki te waiu tūturu. Nā ki te pānga kaha i runga i melatonin kōtuitanga pāreti taea ki te he hivá te tinana, makona matekai, te whakapai ake te tūāhua.

potato tunua. E kore e te hua i roto i te taiaki moe, engari kua te adsorbed kaha waikawa poka, te ārai tona production.

Kamomere. No miharo te tipu rongoā e whakamahia rite te whakarokiroki. Kamomere kore anake āwhina hinga ohoroa, engari ano hoki ko te rongoa tūturu nui mō te olungá te tinana me te wairua.

āhuatanga Interesting o melatonin

whakaongaonga moe taiaki te mahi o te pūnaha ārai mate, me te faarahi i te āhuatanga tiaki o te rauropi. Ko reira hoki tenei take, i muri i te moe pai i roto i te take o te mate viral tino whakapiki i te āhua o te kāwanatanga o te manawanui o te hauora, te mate ētahi wā tino recedes.

Noatia, e kore e roto i melatonin i roto i ngā kai ki te aroaro o te waipiro, te taofe, me te tupeka. I raro i to ratou mana i runga i te tinana mutu hanga o te ira moe. kino ka pā hoki te repe pineal i roto i te roro, me ngā āhuatanga taumaha.

Ko te tinana he kahore kaha ki te whakaemi mō te whakamahi melatonin heke mai. He pai whakaongaonga te hanga o te hemokai taiaki - noa e pai ki te kai i te ra kotahi i roto i ia wiki. I nga wa e faarahi te hanga o melatonin kotahi haora i muri i mahi hākinakina piha haapiiraa.

Ko te whakamahi o te melatonin waihanga

A, no te hou manawataki ora o hē melatonin, kāore, e kore e nohinohi te. I te kuao tau e kore e taea e te tangata ano ite i te kore o reira, engari i muri i 35 tau te mārama reira kitea i roto i te kore o te hauora whānui. Hoki tenei take, tūtohu maha kaiwhakaako ki te whakamahi i te tua taiki moe. Whakahaere o raau taero e kua hāngai i runga i melatonin āwhina:

• haere tukanga whakatere ki te moe;
• whakahaere ahotea;
• māori o te wātea i te mate;
• tērā iho te tukanga toulekeleká;
• whakataunga o ngā tukanga pūtau i roto i te roro;
• he hekenga i roto i te kukū o te cholesterol i te toto;
• kia whakakahoretia atu o pāhoahoa.

Rawa whakamahi o te taiaki-mua tūtohu i mua i haere i runga i te manureva. Ka taea e Melatonin te āwhina i roto i tenei take, ki te ārai i te ahotea me māmā ki te whakarite ki te tikanga hou.

pānga te taha me contraindications

Ehara i te take kotahi o te tauhohenga kino i te tinana tangata i roto i aua wā, ka whakamahi koe i te taiaki moe. kia mahara tetahi e taea ki te whakaputa i takitahi tenei taonga to tatou tinana he, a pēhia ai te whakamahi nui o taero ki tona ihirangi pā hauora. e kore te tūtohu melatonin āwenewene synthesized i roto i ētahi wā:

• i roto i te hapū me te uma-kai i te tamaiti (te mahi o te ira i runga i ngā tamariki e kore i whanau ano, a kua kore i ako kohungahunga);
• i roto i te pukupuku matepukupuku;
• i roto i te take o tauhohe mate pāwera i roto i nui me te autoimmune mate;
• mate huka;
• iwi e pängia ana ki te fakalotofo'í āhua, i reira te mea he wā roa.

Ahakoa, ki te kahore tetahi o nga contraindications i runga e kore e hiahia ana ki te whaiaro medicate-me te whakamahi o te melatonin kahore tuatahi kōrero i te tākuta.

rangahau pūtaiao

He aha nga kaiputaiao Kua kitea, ka uiui e taiaki melatonin? ngā ona mahi, i roto i era atu mea, he hua i roto i te ora te tümanako e pā ana ki 20%. Te kore feaa, kua te taiaki āhuatanga anti-puku, engari whakaaro reira ei raau rapaau no te mate oncological āhua e taea. Ko te mea matua e hiahia ana koe ki te mahi i te tangata i ia - ki te whakarato i tō tinana nui rawaka o te melatonin. E rave rahi o ona āhuatanga faufaa e faufaa mo te mahi noa o te nuinga o tatou pūnaha, i nga okana.

Rongoā ki melatonin

Teuteu kei roto melatonin, i reira. Ko reira e wha anake: tikanga "melaxen", "Melapur", "Melaton", "Yukalin". Kei raro, ka taea e rongo koe ratou whakaahuatanga.

enei taero katoa i te ingoa ao «Melatonin». medicaments Hangaia i roto i te puka o papa, e kua pani, capsules ranei. Teuteu i mahi pharmacological rite ki te melatonin tūturu mahi taketake: hypnotic, whakarokiroki me adaptogenic.

Tuhinga mō te fariiraa i te hunga moni e:

• desynchronosis (rangirua o ungeri noa circadian, hei tauira, ina neke koe i runga i ki whenua i roto i te rerekē rohe wa o te ao);
• whakaoho moe, rohirohi (tae atu i roto i tūroro paari);
• korekore.