Peb paub tias tsis muaj kev pw tsaug zog yog cuam tshuam nrog kev hloov pauv hauv tib neeg cov zaub mov, feem ntau nrog txo qis qab los noj mov. Cov lus nug rov qab kuj tshwm sim: cov zaub mov puas tuaj yeem cuam tshuam kev pw tsaug zog?
Ib txoj kev tshawb fawb txog cov nyhuv ntawm kiwi ntawm kev pw tsaug zog pom tau tias zoo li ua tau, kiwi pab nrog insomnia, tab sis qhov kev piav qhia ntawm cov txheej txheem ntawm cov nyhuv no, uas tau hais los ntawm cov kws tshawb fawb, tsis muaj kev nkag siab, vim tias serotonin muaj nyob rau hauv kiwi tsis tuaj yeem hla qhov. ntshav-hlwb barrier. Peb tuaj yeem noj serotonin ntau npaum li peb xav tau thiab nws yuav tsum tsis txhob cuam tshuam rau peb lub hlwb chemistry. Tib lub sijhawm, melatonin tuaj yeem ntws los ntawm peb lub plab mus rau lub hlwb.
Melatonin yog ib yam tshuaj uas tsim thaum hmo ntuj los ntawm lub caj pas pineal nyob rau hauv nruab nrab ntawm peb lub hlwb los pab tswj peb lub circadian atherosclerosis. Cov tshuaj uas muaj melatonin tau siv los pab pw tsaug zog rau cov neeg tsiv mus rau lwm lub sijhawm thiab tau siv li ntawm 20 xyoo. Tab sis melatonin tsis yog tsuas yog tsim los ntawm pineal caj pas, nws tseem muaj nyob hauv cov nroj tsuag noj tau.
Qhov no piav qhia txog cov txiaj ntsig ntawm kev tshawb fawb txog cov txiaj ntsig ntawm tart cherry kua txiv ntawm kev pw tsaug zog ntawm cov neeg laus nrog insomnia. Pab neeg tshawb fawb yav dhau los tau tshawb xyuas cov kua txiv cherry ua cov dej haus rov qab ua si. Cherry muaj cov tshuaj tiv thaiv kab mob sib npaug nrog cov tshuaj xws li tshuaj aspirin thiab ibuprofen, yog li cov kws tshawb fawb tau sim nrhiav seb cov kua txiv cherry tuaj yeem txo cov leeg mob tom qab kev tawm dag zog. Thaum txoj kev tshawb no, qee tus neeg koom tau sau tseg tias lawv tau pw zoo dua tom qab haus cov kua txiv cherry. Nws yog qhov xav tsis thoob, tab sis cov kws tshawb fawb pom tau tias cherries yog qhov chaw ntawm melatonin.
Melatonin ntau lawm yuav txo qis nrog kev laus, thiab qhov no yuav yog ib qho laj thawj rau qhov muaj feem ntawm insomnia ntawm cov neeg laus. Yog li ntawd, cov kws tshawb fawb tau coj ib pawg neeg laus cov txiv neej thiab cov poj niam uas muaj mob insomnia, thiab ib nrab ntawm cov neeg laus tau noj cherries thiab ib nrab tau muab cov placebo.
Lawv pom tias cov neeg tuaj koom tau pw zoo dua me ntsis nrog cov kua txiv hmab txiv ntoo. Cov nyhuv yog me ntsis tab sis tseem ceeb. Ib txhia, piv txwv li, pib pw tsaug zog sai dua thiab sawv tsawg dua tom qab pw tsaug zog thaum nruab nrab hmo ntuj. Cherries pab tsis muaj kev phiv.
Yuav ua li cas peb paub nws yog melatonin? Cov kws tshawb fawb tau rov ua qhov kev tshawb fawb no, lub sijhawm no ntsuas cov qib melatonin, thiab qhov tseeb pom qhov nce qib melatonin tom qab cov kua txiv cherry. Cov txiaj ntsig zoo sib xws tau pom thaum tib neeg noj xya ntau yam ntawm cherries, nws nce lawv cov qib melatonin thiab lub sijhawm pw tsaug zog. Cov txiaj ntsig ntawm kev cuam tshuam ntawm tag nrho lwm cov phytonutrients uas muaj nyob rau hauv cherries tsis tuaj yeem raug cais tawm, lawv tuaj yeem ua lub luag haujlwm txiav txim siab, tab sis yog tias melatonin yog tus neeg sawv cev pw tsaug zog, muaj qhov muaj zog ntau dua li cov txiv ntoo.
Melatonin muaj nyob rau hauv txiv kab ntxwv tswb peppers, walnuts, thiab hais txog tib tus nqi nyob rau hauv ib tug tablespoon ntawm flaxseed li nyob rau hauv ib tug txiv lws suav. Cov ntsiab lus melatonin ntawm txiv lws suav yuav yog ib qho laj thawj rau kev noj qab haus huv ntawm cov tais diav Mediterranean. Lawv muaj melatonin tsawg dua cherries tart, tab sis tib neeg tuaj yeem noj txiv lws suav ntau dua li cov txiv ntoo.
Ntau cov txuj lom yog qhov muaj zog heev ntawm melatonin: ib teaspoon ntawm fenugreek los yog mustard yog sib npaug rau ob peb txiv lws suav. Bronze thiab nyiaj yog sib koom los ntawm almonds thiab raspberries. Thiab kub belongs rau goji. Cov ntsiab lus melatonin hauv goji berries yog tawm ntawm kab kos.
Melatonin kuj tseem pab tiv thaiv qog noj ntshav.
Michael Greger, MD