Tikudziwa kuti kusowa tulo kumagwirizana ndi kusintha kwa zakudya za anthu, nthawi zambiri ndi kuchepa kwa njala. Funso losiyana limabweranso: kodi chakudya chimakhudza kugona?
Kafukufuku wokhudza momwe kiwi amagona pakugona adawonetsa kuti zimawoneka zotheka, kiwi imathandizira pakugona, koma kufotokozera kwa momwe zimagwirira ntchito, zomwe ofufuzawo adafunsa, sizimveka, chifukwa serotonin yomwe ili mu kiwi siyingadutse. magazi-ubongo chotchinga. Titha kudya serotonin wochuluka momwe timafunira ndipo siziyenera kusokoneza ubongo wathu. Nthawi yomweyo, melatonin imatha kuyenda kuchokera m'matumbo kupita ku ubongo.
Melatonin ndi timadzi timene timapangidwa usiku ndi pineal gland yomwe ili pakati pa ubongo wathu kuti ithandizire kuwongolera kayimbidwe kathu ka circadian. Mankhwala okhala ndi melatonin akhala akugwiritsidwa ntchito kuthandiza kugona mwa anthu osamukira kudera lina la nthawi ndipo akhala akugwiritsidwa ntchito kwa zaka pafupifupi 20. Koma melatonin simangopangidwa ndi pineal gland, imapezekanso muzomera zodyedwa.
Izi zikufotokozera zotsatira za kafukufuku pa zotsatira za tart madzi a chitumbuwa pa tulo ta okalamba omwe ali ndi kusowa tulo. Gulu lofufuza lidafufuzapo kale madzi a chitumbuwa ngati chakumwa chobwezeretsa masewera. Ma Cherries ali ndi anti-inflammatory effect mofanana ndi mankhwala monga aspirin ndi ibuprofen, kotero ochita kafukufuku anali kuyesa kufufuza ngati madzi a chitumbuwa amatha kuchepetsa kupweteka kwa minofu pambuyo pochita masewera olimbitsa thupi. Pa kafukufukuyu, ena mwa omwe adachita nawo adawona kuti amagona bwino atamwa madzi a chitumbuwa. Zinali zosayembekezereka, koma ofufuzawo anazindikira kuti yamatcheri ndi gwero la melatonin.
Kupanga kwa melatonin kumachepa akamakalamba, ndipo ichi chingakhale chifukwa chimodzi cha kufalikira kwa kusowa tulo kwa okalamba. Choncho asayansi anatenga gulu la amuna ndi akazi okalamba omwe akudwala matenda osowa tulo, ndipo theka la okalambawo anadyetsedwa yamatcheri ndipo theka lina linapatsidwa malo ogona.
Adapeza kuti otenga nawo mbali amagona bwino pang'ono ndi madzi a chitumbuwa. Zotsatira zake zinali zochepa koma zofunika. Mwachitsanzo, ena anayamba kugona mofulumira ndipo amadzuka kaŵirikaŵiri akagona pakati pausiku. Yamatcheri anathandiza popanda mavuto.
Kodi tikudziwa bwanji kuti inali melatonin? Asayansi adabwereza kafukufukuyu, nthawi ino akuyesa milingo ya melatonin, ndipo adawonanso kuchuluka kwa melatonin pambuyo pa madzi a chitumbuwa. Zotsatira zofananazo zinapezeka pamene anthu adadya mitundu isanu ndi iwiri ya yamatcheri, izo zinawonjezera milingo yawo ya melatonin ndi nthawi yeniyeni yogona. Zotsatira za chikoka cha ma phytonutrients ena onse omwe ali mu yamatcheri sangathe kuchotsedwa, atha kukhala ndi gawo lalikulu, koma ngati melatonin ndiye wogona, pali magwero amphamvu kwambiri kuposa yamatcheri.
Melatonin imapezeka mu tsabola wa belu wa lalanje, walnuts, ndi kuchuluka komweko mu supuni ya flaxseed monga mu phwetekere. Ma melatonin omwe ali mu tomato akhoza kukhala chifukwa chimodzi cha ubwino wa zakudya za ku Mediterranean. Ali ndi melatonin yochepa kuposa yamatcheri a tart, koma anthu amatha kudya tomato kwambiri kuposa yamatcheri.
Zokometsera zingapo ndi gwero lamphamvu la melatonin: supuni ya tiyi ya fenugreek kapena mpiru ndi ofanana ndi tomato angapo. Bronze ndi siliva zimagawidwa ndi amondi ndi raspberries. Ndipo golide ndi wa goji. Zomwe zili mu melatonin mu zipatso za goji sizinalembedwe.
Melatonin imathandizanso kupewa khansa.
Michael Greger, MD