Tinoziva kuti kushaikwa kwekurara kunoenderana nekuchinja kwekudya kwevanhu, kazhinji nekuderera kwechido. Mubvunzo unopesana unomukawo: chikafu chinogona kukanganisa kurara here?
Chidzidzo pamusoro pekuita kwe kiwi pakurara kwakaratidza kuti zvaiita sezvingabvira, kiwi inobatsira nekushaya hope, asi tsananguro yemagadzirirwo echiitiko ichi, yakatsanangurwa nevatsvakurudzi, haina musoro, sezvo serotonin iri mu kiwi haigone kuyambuka. ropa-uropi chipingamupinyi. Tinogona kudya serotonin yakawanda sezvatinoda uye haifaniri kukanganisa makemikari edu europi. Panguva imwecheteyo, melatonin inogona kuyerera kubva muura hwedu kuenda kuuropi.
Melatonin ihomoni inogadzirwa usiku nepineal gland iri pakati pehuropi hwedu kubatsira kudzora rhythm yedu yecircadian. Mishonga ine melatonin yakashandiswa kubatsira kurara muvanhu vanotamira kune imwe nzvimbo yenguva uye yave ichishandiswa kweanenge makore makumi maviri. Asi melatonin haingogadzirwa chete nepineal gland, inowanikwawo mumiti inodyiwa.
Izvi zvinotsanangura mhedzisiro yeongororo pamusoro pemhedzisiro ye tart cherry juice pakurara kwevanhu vakura vane kushaya hope. Chikwata chekutsvagisa chakamboongorora muto wecherry sechinwiwa chekudzoreredza mitambo. Cherries ine anti-inflammatory effect inoenderana nemishonga yakadai seaspirin uye ibuprofen, saka vaongorori vaiyedza kuona kana muto wecherry ungaderedza kurwadza kwetsandanyama mushure mekurovedza muviri. Munguva yekudzidza, vamwe vevatori vechikamu vakacherechedza kuti vakarara zviri nani mushure mekunwa cherry juice. Zvakanga zvisingatarisirwi, asi vatsvakurudzi vakaona kuti cherries inokonzera melatonin.
Kugadzirwa kweMelatonin kunowanzodzikira nekuchembera, uye ichi chinogona kunge chiri chimwe chikonzero chekuwanda kwekushaya hope pakati pevakuru vakuru. Saka masayendisiti akatora boka revarume nevakadzi vakwegura vanotambura nekushaya hope kusingaperi, uye hafu yevanhu vakwegura vakadyiswa cherries uye imwe hafu yakapiwa placebo.
Vakaona kuti vatori vechikamu vakarara zviri nani zvishoma nemuto wecherry. Mugumisiro wacho wakanga une mwero asi uchikosha. Vamwe, somuenzaniso, vakatanga kubatwa nehope nokukurumidza ndokumuka zvishoma pashure pokunge vabatwa nehope pakati pousiku. Cherries yakabatsira pasina migumisiro.
Tinoziva sei kuti yaive melatonin? Masayendisiti akadzokorora chidzidzo ichi, panguva ino achiyera melatonin mazinga, uye zvechokwadi akaona kuwedzera kwemazinga emelatonin mushure memuto wecherry. Migumisiro yakafanana yakawanikwa apo vanhu vakadya marudzi manomwe akasiyana e cherries, yakawedzera mazinga avo e melatonin uye nguva chaiyo yekurara. Mhedzisiro yesimba remamwe ese ma phytonutrients ari mu cherries haagone kubviswa, anogona kunge akaita basa rakasimba, asi kana melatonin iri mumiriri wekurara, kune mamwe masimba ane simba kupfuura cherries.
Melatonin inowanikwa mu orange bell peppers, walnuts, uye inenge yakaenzana mupupuni yeflaxseed sematomatisi. Iyo melatonin yemukati mematomatisi inogona kunge iri chimwe chikonzero chehutano hwakanaka hwechinyakare dhishi reMedithera. Vane melatonin shoma pane tart cherries, asi vanhu vanogona kudya matomatisi akawanda kupfuura cherries.
Zvinonhuwira zvakati wandei zvine simba sosi ye melatonin: teaspoon yefenugreek kana yemasitadhi yakaenzana nemadomasi akati wandei. Bronze nesirivheri zvakagoverwa nemaarumondi uye raspberries. Uye goridhe nderegoji. Izvo zve melatonin mugoji berries hazvisi pamachati.
Melatonin inobatsirawo mukudzivirira kenza.
Michael Greger, MD