Khalani Ogwirizana Ndi Njira Yoperekera Yabwino Yogona
Melatonin ndi mahomoni obadwa mwachibadwa m'thupi ndi zowonjezera zodziwika bwino kuti zithandize kusintha maulendo athu ogona. Kugona mokwanira kungapangitse kuti thupi liziyenda bwino komanso kuti thupi likhale labwino. Malingana ndi kafukufuku, melatonin imalimbikitsa kugona kwathu, koma ili ndi zotsatira zina pa thupi. Zikuwoneka kuti melatonin imatha kuwonjezereka kagayidwe kake, kutaya thupi, ndi kuteteza chitetezo cha minofu .
Kodi kugonana komweko kumathandiza bwanji kuchepa kwa mafuta ndi kupangitsa minofu kukhala yowonjezera? Tisanayankhe funsoli, tifunika kumvetsa mmene melatonin imagwirira ntchito m'thupi.
Udindo wa Melatonin
Mankhwala a Melatonin amavomerezedwa kuchokera ku ubongo wa pineal mu ubongo ndipo amayang'anira kuyendetsa nyimbo zathu za circadian. Thupi la Circadian ndilo kolowa mkati mwathu thupi lathu limathamanga pa ora la 24. Ndizomwe zimayendetsa kayendetsedwe kathu ndi kugona. Nyimbo yathu yoyendetsa bwino imayenda bwino tikakhala ndi zizoloŵezi zogona. Zimakhudzidwanso ndi zakunja monga kutuluka kwa dzuwa ndi kutuluka kwa dzuwa.
Mdima ukadafika nthawi yogona, kulankhulana kwa ubongo kumalimbikitsa kutulutsa melatonin yomwe imatipangitsa ife kutopa. Melatonin imadziwikanso ngati hormone ya mdima ndipo imafikira masitepe pakati pa usiku pamene tikugona. Pamene dzuŵa limatuluka, makina athu a melatonin amasiya kuonetsa thupi lathu kuti lidzutse ndi kukonzekera ntchito ya tsiku ndi tsiku.
Popeza melatonin ndi hormone yaikulu yomwe imayendera kayendedwe kathu kakang'ono, kuthetsa mavuto aliwonse ogona pamodzi ndi melatonin n'kofunikira. Kupanda kugona kwabwino, thupi lathu, mawonekedwe a mphamvu, zakudya komanso luso lochita masewero olimbitsa thupi zingasokonezeke kwambiri.
Kodi Melatonin Imathandiza Bwanji Kuchepetsa Mafuta a Thupi?
Malingana ndi kafukufuku, melatonin imatha kuwonjezera kagayidwe kamene kamakhala ndi mphamvu komanso kuchepetsa kulemera kwake.
Pofuna kutsimikizira chiphunzitso ichi, kufufuza kunkachitika pofufuza momwe mavitamini amakhudzira thupi, lipids, ndi shuga ya shuga m'magazi a amayi omwe amatha kutuluka m'mbuyo. Kusamba kwa nthawi kumangokhala nthawi ya moyo wa mkazi komwe kutaya mafuta ndi kupweteka kumakhala kovuta .
Phunziro laling'ono loperewera kwambiri linaliphatikizapo amayi 81 omwe amachititsa amayi omwe amathandizira kuwonjezera pa melatonin (1 kapena 3mg usiku) kapena placebo kwa chaka chimodzi. Maonekedwe a thupi adayesedwa pogwiritsa ntchito DXA scan isanafike komanso pambuyo pa nthawi yoyesera. Magazi ankakopeka kuti alembetse mfundo zoyambirira komanso zomaliza za momwe melatonin imakhudzira leptin, adiponectin ndi ma insulin. Izi ndi mahomoni omwe amathandiza kuthetsa njira zamagetsi monga momwe thupi lathu limawotchera mafuta ndi shuga (shuga).
Azimayi omwe anawonjezera ndi mafuta a melatonin amachepetsa mafuta ambiri poyerekeza ndi gulu la placebo. Iwo anathanso kuonjezera misala yowonda ndi 2,6 peresenti poyerekeza ndi olowa pa malowa. Adiponectin hormone inakula kwambiri ndi 21 peresenti mu gulu la melatonin. Adiponectin ndi mapuloteni omwe amaphatikizapo momwe thupi limayendera ma shuga ndi kuwonongeka kwa mafuta acids.
Zotsatira za kafukufuku zimasonyeza melatonin kuti zitha kupindulitsa pa maonekedwe a thupi ndi kutsekemera kwa mafuta (kutentha).
Kuwonjezera pa melatonin kwa miyezi 12 kunawonetsedwa kuchepetsa mafuta a thupi ndi kuwonjezera kuchuluka kwa thupi. Zowonjezera zina zowonjezera zinali ndi kuwonjezeka kwa homoni ya adiponectin yomwe ikugwirizana kwambiri ndi momwe thupi lathu limayaka mafuta.
Kodi Ikhoza Kuonjezera ndi Kuteteza Misa Yowonda?
Melatonin akuwonetseredwa kuti awonjezere kuchuluka kwa azimayi omwe amatha kutuluka m'magazi. Kafukufuku wina amasonyeza kuti imatetezanso othamanga kuchokera ku misampha yoonongeka . Pofuna kumanga minofu, malo abwino ndi otetezera mkati ndi ofunikira. Zikuwoneka kuti melatonin ingachepetse kupanikizika koyambitsa matenda okhudzana ndi zolimbitsa thupi komanso kupereka malo abwino kwa chitetezo ndi kukula.
Melatonin imakhala ndi antioxidant katundu omwe amawoneka kuti amachepetse kupanikizika kosachita masewera olimbitsa thupi. Kupsyinjika kwa oxidative kumachitika pamene pali kusamvetseka kapena kusokonezeka kwa thupi lomwe limagwira ntchito pochita masewera olimbitsa thupi. Izi zingayambitse kutopa ndi kuwonongeka kwa mphamvu komanso kuchepa kwa mphamvu.
Kafukufuku anachitidwa kuti aone zotsatira za melatonin zomwe zingakhale ndi zotsatira za mankhwala ndi kuwonongeka kwa minofu mwa othamanga ophunzitsidwa bwino . Phunziroli lachidule, ochita masewera 24 amathandizidwa ndi melatonin (100mg / day) kapena placebo. Ndalamayi ndi yaikulu kwambiri poyerekeza ndi zomwe thupi lathu limapanga mwachibadwa tsiku lililonse. Ophunzirawo anafunika kuwonjezera mphamvu yogwiritsa ntchito masewera olimbitsa thupi pa nthawi yoyesedwa.
Kuchita masewera olimbitsa thupi kungachititse kuti mankhwala atuluke mu thupi lomwe lingakhale lovulaza minofu ndi maselo athu. Kafukufukuyu anaphatikiza kufufuza kwa magazi kwa mankhwalawa kuphatikizapo mavitamini ena komanso antioxidants omwe amapindulitsa kukula kwa minofu.
Zotsatira zafukufuku zinasonyeza zotsatirazi:
- Ochita masewera olimbitsa thupi ndi melatonin amasonyeza kuchuluka kwa antioxidant mphamvu ya chitetezo cha minofu poyerekeza ndi gulu la placebo.
- Ophunzira omwe amatenga melatonin amatha kuchepetsa miyezo yoopsa ya mankhwala yomwe imasonyeza kuchepa kwa minofu kupsinjika kwa uchimo kusiyana ndi gulu la placebo.
- Melatonin inaletsa kuchuluka kwa poizoni za mankhwala zomwe zinapangidwa panthawi yamavuto oopsya poyerekeza ndi gulu la placebo.
- Gulu la melatonin linasunga chiŵerengero chapamwamba cha michere yoteteza kuti ateteze minofu ya minofu poyerekeza ndi omwe amagwiritsa ntchito placebo.
- Mafuta onse a mafuta a m'thupi amachepetsedwa m'magulu a melatonin poyerekeza ndi placebo.
Akatswiri ofufuza anapeza kuti melatonin ndi yopindulitsa kwa othamanga ophunzitsidwa bwino. Iwo amasonyeza kuti melatonin imathandiza kupewa kupanikizika kochita masewero olimbitsa thupi komanso kumapangitsa minofu kutetezedwa ku zowonongeka.
Makhalidwe Okwanira a Melatonin ndi Maphunziro a Thupi
Kafukufuku wochititsa chidwi wa zinyama anafufuza momwe kusungunula kwa melatonin tsiku ndi tsiku kumawongolera mphamvu zamagetsi kuti tichite zolimbitsa thupi tikamakalamba. Ogwiritsira ntchito ankagwiritsidwa ntchito pa kafukufuku pa nthawi ya masabata 16.
Ochita kafukufuku anasonyeza kuti melatonin imathandiza kwambiri pazithunzithunzi za mafuta ndi minofu . Kuchuluka kwa melatonin kumachitika pamene tikukalamba, kuchititsa kuchepa kwa kuyankhidwa kwa thupi lathu pochita masewera olimbitsa thupi. Ndipotu, zinyama zomwe sizingathe kupanga melatonin sizinayambe kusintha kusintha kwa kayendedwe kake kamene kamayankhidwa pogwiritsa ntchito kafukufuku wamagetsi.
Phunziroli linasiyanitsa makoswewo m'magulu anayi (malo osungirako ndi mapiritsi ophunzitsidwa-palibe melatonin) komanso (kumalo osungirako madzi ndi mapiritsi ophunzitsidwa-melatonin owonjezera). Malungowa anaikidwa pulogalamu yochita masewera olimbitsa thupi pa masabata 8 omalizira a nthawi yofufuza.
Kafukufuku wasonyeza kuti makoswe ophunzitsidwa pokhapokha ndi melatonin amapereka zotsatira zabwino poyerekeza ndi magulu ena atatu. Madera otsatirawa adanenedwa bwino ndi melatonin:
- Mphamvu zakuthupi
- Kuleza mtima kwa shuga
- Zosakaniza zamagazi glycogen
- Kulemera kwa thupi
- Ntchito ya enzyme
- Mafuta a shuga
- Glucose metabolism
- Insulin mphamvu
Zotsatira zabwino zimasonyeza kuti melatonin supplementation ingakhale yopindulitsa kusunga ntchito ya thupi pamene ifeyo tili ndi zaka. Maseŵera okwanira a melatonin amasonyezedwa kuti ali ndi gawo lofunika pa kusintha kwa kagayidwe kake kamene kamapangidwa ndi zochitika zamagetsi. Zikuwoneka kuti melatonin ingakhale yothandiza kuthetsa kagayidwe kathu ka thupi, kuchepetsa kulemera kwa thupi ndi kuwonjezeka kwa mphamvu ya insulini.
Ngakhale zotsatirazo zikulonjeza, kuyambira kwa makoswe ndi kosiyana kwambiri ndi kagayidwe kabwino ka anthu, ndipo zotsatira za maphunziro a rat (zomwe zimagwiritsidwa ntchito kokha chifukwa makoswe ndi otchipa komanso osakongola) angagwiritsidwe ntchito pokhapokha kupanga zifukwa, zomwe zimayenera kuti ayesedwe pa anthu.
Njira Zina Zomwe Melatonin Amakhalira Amalimbikitsa Umoyo Wathu
Melatonin amaonedwa kuti ndi antioxidant amphamvu komanso amachititsa kuti thupi liziyenda bwino. Malingana ndi kafukufuku, mankhwala ophera antioxidant mu melatonin akuwonetseredwa kuti ateteze thupi lathu ku ziwonongeko zaufulu ndi ma cell. Maphunziro angapo asonyeza melatonin kuthandiza kapena kusintha zinthu zina monga:
- Kuchotsa zida zowonongeka (mamolekyu otetezeka ovulaza thupi)
- Kupewa khansa
- Kulephera kwaumbuli (Alzheimer's ndi Dementia)
- Ubongo wa ubongo
- Ntchito yomvetsetsa pa nthawi ya ukalamba
- Matenda ogona
- Kupititsa patsogolo chitetezo cha m'thupi
- Kuchepetsa kutupa
- Kusokonezeka maganizo komwe kumayambitsa vuto la kugona
- Matenda a mtima (angina, matenda oopsa, kuchepa kwa mtima)
- Kulambala
- Kulimbitsa thanzi la m'mimba
- Kuchepetsa mutu wa mutu wa migraine
Kafukufuku wambiri wasonyeza kuti thupi la melatonin limakhala lodziwika bwino komanso lothandizira kuteteza thupi ku matenda omwe amabwera chifukwa cha kuwonongeka kwakukulu kwaulere. Komabe, pogwiritsa ntchito mlingo waukulu wa melatonin kwa nthawi yaitali, pomwe pali mfundo zosangalatsa zomwe zingakhale zovomerezeka, sizomwe munthu ayenera kuchita lero popanda kuvomerezedwa ndi dokotala, ngakhale kuti izi zimapezeka mosavuta pa mlingo uliwonse . Kufufuza kwina kuti mudziwe ntchito zina ndi umboni wotsimikizirika pa supplementation ya melatonin ikulimbikitsidwa.
Kodi Ndiyenera Kutenga Melatonin?
Pali umboni wokwanira wosonyeza kuti melatonin ndi yopindulitsa kuti tikhale ndi thanzi labwino. Komabe, izi sizikutanthawuza kupatsirana ndi melatonin ndiyo yoyenera kwa inu. Thupi lanu likhoza kukhala likubala zipatso zokwanira za melatonin kuti zithandize thupi labwino. Pali zinthu zingapo zomwe muyenera kuganizira musanasunthe ndi kusankha kusankha melatonin.
Malinga ndi National Institutes of Health, melatonin ingathandize anthu ena omwe ali ndi vuto la kugona lokhudzana ndi kusowa tulo, kuyendetsa ndege kapena kugwira ntchito. Ngakhale kuti mlingo wa physiologic (.1 mpaka .5 mg) wa melatonin umasonyezedwa bwino kwa mtundu wina wa kusowa tulo ndi kuchiza kupopera kwa jet, mlingo waukulu ukupitirirabe kukayikira. Mlingo wapamwamba ukhoza kubweretsa miyoyo yathu ya melatonin ngakhale masana ndikusintha tsiku lathu labwino / usiku usiku circadian rhythm.
Sindikudziwa ngati pali umboni wokwanira wochirikiza melatonin ngati mankhwala ena. Ngakhale kuti kafukufuku wapeza zotsatira zabwino zachipatala, zikuwoneka kuti kufufuza kwina kukulimbikitsidwa.
Melatonin imatsimikiziridwa kukhala yowonjezera yomwe yaperekedwa kwa kanthawi kochepa, komabe maphunziro ochuluka amayenera kufufuza za chitetezo ndi zogwira ntchito za nthawi yaitali. Kufufuza moona mtima zotsatira za kafukufuku kungakhale kopindulitsa pa chisankho chanu chowonjezera ndi melatonin.
Melatonin ikuphatikizidwa ngati imodzi mwa zakudya zowonjezera zakudya zomwe zimayendetsedwa ndi Food and Drug Administration (FDA), koma malamulowo sali okhwima poyerekeza ndi mankhwala osokoneza bongo. Zowonjezera zimakhala zosalamulirika kotero kuti kukhala ndi malamulo ena pa melatonin ndi chinthu chabwino.
Malingana ndi kafukufuku, palibe mlingo woyenera wa mankhwala owonjezera a melatonin. Maphunziro ambiri amayamba ndi mlingo woyenera (<0.3 mg pa tsiku) yomwe ili pafupi ndi zomwe thupi lathu limapanga mwachibadwa. Kuyambira ndi ndalama zochepa kwambiri kukwaniritsa zotsatira zofunidwa zikuwoneka kuti ndizo zabwino kwambiri. Komabe, ndi kofunika kukambirana kutenga mankhwala a melatonin ndi dokotala wanu. Adzatha kukuthandizani kusankha mlingo wabwino pazochitika zanu ndikupatseni kuwonjezeka kulikonse ngati kuli kofunikira.
Zotsatira zokayikitsa za melatonin supplementation zingakhalepo:
- Maloto ovomerezeka kapena zoopsa
- Kusokonezeka kwa nyimbo za circadian ngati zochuluka zatengedwa
- Kugona ngati kutengedwa masana
- Kugona pa kuwuka ngati kuchuluka kumatengedwa usiku watha
Zoonjezerapo zotsatira zingaphatikizepo zipsinja za m'mimba, chizungulire, kupweteka mutu, kukwiya, kuchepetsa libido, ndi kuchepetsa chiwerengero cha umuna pakati pa amuna.
Mfundo zowonongeka zikuphatikizapo:
- Kafukufuku wina wasonyeza kuti melatonin ingawononge zizindikiro za kuvutika maganizo.
- Azimayi oyembekezera kapena osamalidwa sayenera kutenga melatonin chifukwa zingasokoneze chonde kapena kutenga mimba.
- Melatonin angagwirizanitse ndi mankhwala ena oyenera. Ngati mutenga mankhwala oyenera, kuyankhula ndi dokotala kumalangizidwa musanatenge melatonin.
- Mlingo waukulu wa melatonin umagwirizananso ndi kugona kwa tsiku, hyperprolactinemia, hypothermia, ndi kufooka kwa thupi.
Mawu Ochokera
Melatonin imasonyezedwa kuti tizitha kukwanitsa kutaya mafuta, kupweteka kwa minofu, ndipo ndi chithandizo chothandizira kukhala ndi thanzi labwino. Zotsatira zabwino ndizochititsa chidwi komanso kufufuza mozama kumatchulidwa kuti mudziwe zambiri za umoyo wa melatonin. Ngakhale kuti zikuwoneka kuti ndizopanda chithandizo chamakono kosavuta, pali vuto lokhudza kugwiritsa ntchito kwa nthawi yaitali chifukwa chosowa kafukufuku m'dera lino. Ngati mukuganiza kutenga melatonin kuti mukhale ndi thanzi labwino kapena kugona, kuyankhula ndi dokotala poyamba kungakhale bwino.
> Zotsatira:
Amstrup AK et al., Kuchepa kwa mafuta ndi kuwonjezeka kwambiri chifukwa cha chaka chimodzi cha mankhwala a melatonin m'mayi am'mbuyo am'mbuyo: Mayesero osayendetsedwa ndi malo, Journal of Clinical Endocrinology, 2016
> Leonardo-Mendonça RC et al., Phindu loonjezerapo ndi antioxidant melatonin pa kachitidwe ka redox ndi kuwonongeka kwa mitsempha mwa othamanga othamanga, Journal of Applied Physiology, Nutrition, ndi Metabolism, 2017
> Mendes C et al., Kusinthika kwa nyama yakukalamba kuti ikhale yogwira ntchito: gawo lothandizira tsiku ndi tsiku ndi melatonin, Journal of Pineal Research, 2013
> National Center for Complementary and Integrative Health, Melatonin: Muzama, National Institutes of Health, 2016
> Reiter RJ et al., Melatonin monga antioxidant: njira zamoyo ndi zamoyo zomwe zimakhudza anthu, Acta Biochim Pol., 2003