Yikuphi ukudla okuqukethe i-melatonin?

I-Melatonin ibizwa ngokuthi i-hormone yokulala. Lapho kuqala ubumnyama, ukuqala kwalo kuqala. Kukhiqizwa uma ukukhanya kwemvelo nokufakelwa kungaboni emehlweni. Njengoba uneminyaka yobudala, ukukhiqizwa kwe-melatonin kunciphisa, ngakho-ke asebekhulile banezinkinga zokulala. Le hormone ayitholi emzimbeni, ngakho-ke, ukukhiqizwa kwayo kwansukuzonke ngobuningi obanele kubaluleke kakhulu.

Ukuze kwenzeke ukuqala kwe-melatonin, ama-carbohydrate , i-vitamin B6, i-calcium ne-amino acid tryptophan kufanele ifake umzimba. I-synthesis ibuye ihlinzekwe ngokukhipha usuku nokuzivocavoca. Kukhona ngisho nokudla kwemidlalo ne-melatonin. Kuyabiza ngaphezu kwezidakamizwa zemithi.

Yikuphi ukudla okuqukethe i-melatonin?

I-Melatonin ekudleni ikhona elayini elenziwe ngomumo, ama-flakes ase-Herculean, ama-oats, izaqathe, amakhiwane, utamatisi, isithombo, ubhanana, i-parsley kanye nazo zonke izinhlobo zama nati. Kungcono ukudla i-melatonin ukudla, ukudla ukudla okufaka inani elikhulu lama-carbohydrates, amaprotheni nama-tryptophans.

Kodwa akwanele ukusebenzisa kuphela imikhiqizo equkethe i-melatonin. Inani elikhulu le-nicotine, utshwala, itiye nekhofi liphazamisa ukukhiqizwa kwalesi sici. Ngaphezu kwalokho, imikhiqizo enjalo iphazamisa ukushintsha kwesigaba sokulala. Ukukhiqizwa kwe-melatonin kungavimbela nezinye izidakamizwa ezilwa nokuvuvukala. Izidakamizwa zokulala nazo ziphazamisa ukuqala kwe-melatonin. Ngakho-ke, kufanele kuthathwe kuphela ezimweni ezimbi kakhulu.

Uphi i-melatonin?

I-concentration ephakeme kakhulu ye-melatonin e-acidic ejulile ijusi lika-cherry, i-cherry ye-asidi ne-walnuts. Le hormone iqukethe imbewu yesinaphi, ilayisi, ummbila, amantongomane , izimpande ze-ginger, ama-oat flakes, okusanhlamvu kwebhali, i-asparagusi, i-mint fresh kanye no-utamatisi. Inani elincane le-melatonin litholakala etiyini elimnyama, i-broccoli, ubhanana, igromegranate, ama-strawberry, i-wort yaseSt. John kanye namahlumela aseBrussels.