Ua ʻike mākou ʻo ka nele o ka hiamoe e pili ana me nā loli i nā meaʻai a nā kānaka, maʻamau me ka emi ʻana o ka ʻai. ʻO ka nīnau ʻē aʻe kekahi: hiki i ka meaʻai ke hoʻopilikia i ka hiamoe?
Ua hōʻike ʻia kahi haʻawina e pili ana i ka hopena o ka kiwi i ka hiamoe, ʻike ʻia he hiki ke kōkua ke kiwi me ka insomnia, akā ʻo ka wehewehe ʻana i ke ʻano o kēia hopena, i manaʻo ʻia e nā mea noiʻi, ʻaʻole ia he manaʻo, no ka mea, ʻaʻole hiki i ka serotonin i loko o ka kiwi ke hele i ke ala. pale koko-lolo. Hiki iā mākou ke ʻai i ka serotonin e like me ko mākou makemake a ʻaʻole pono ia e hoʻopilikia i ko mākou lolo kemika. I ka manawa like, hiki i ka melatonin ke kahe mai ko mākou ʻōpū i ka lolo.
ʻO Melatonin kahi hormone i hana ʻia i ka pō e ka pineal gland aia i waenakonu o ko mākou lolo e kōkua i ka hoʻoponopono ʻana i kā mākou circadian rhythm. Ua hoʻohana ʻia nā lāʻau lapaʻau i loaʻa i ka melatonin e kōkua i ka hiamoe ʻana i ka poʻe e neʻe ana i kahi ʻāpana manawa ʻē aʻe a ua hoʻohana ʻia ma kahi o 20 mau makahiki. Akā ʻaʻole i hana ʻia ka melatonin e ka pineal gland, aia nō ia i nā mea kanu hiki ke ʻai.
ʻO kēia ka wehewehe ʻana i nā hopena o kahi noiʻi e pili ana i ka hopena o ka wai cherry tart i ka hiamoe o ka poʻe ʻelemakule me ka insomnia. Ua noiʻi mua ka hui noiʻi i ka wai cherry ma ke ʻano he inu hoʻōla haʻuki. He hopena anti-inflammatory ka cherries e like me ka aspirin a me ka ibuprofen, no laila ke hoʻāʻo nei nā mea noiʻi e ʻike inā hiki i ka wai cherry ke hōʻemi i ka ʻeha ʻeha ma hope o ka hoʻoikaika kino. I ka wā o ke aʻo ʻana, ua ʻike kekahi o ka poʻe i komo i ka hiamoe maikaʻi ma hope o ka inu ʻana i ka wai cherry. ʻAʻole i manaʻo ʻia, akā ua ʻike nā mea noiʻi he kumu ia o ka melatonin.
Ke emi nei ka hana melatonin me ka ʻelemakule, a ʻo ia paha kekahi kumu o ka ulu ʻana o ka insomnia ma waena o nā poʻe ʻelemakule. No laila, lawe ka poʻe ʻepekema i kahi pūʻulu o nā kāne a me nā wahine ʻelemakule e loaʻa ana i ka insomnia mau, a ua hānai ʻia ka hapalua o ka poʻe kahiko i nā cherry a ua hāʻawi ʻia ka hapa ʻē aʻe i kahi placebo.
Ua ʻike lākou ua hiamoe iki ka poʻe komo me ka wai cherry. He haʻahaʻa ka hopena akā he mea nui. ʻO kekahi, no ka laʻana, hoʻomaka e hiamoe wikiwiki a ala pinepine ma hope o ka hiamoe ʻana i ke aumoe. Ua kōkua ʻo Cherry me ka ʻole o nā hopena ʻaoʻao.
Pehea mākou e ʻike ai he melatonin? Ua hoʻomau ka poʻe ʻepekema i ke aʻo ʻana, i kēia manawa e ana i nā pae melatonin, a ʻike maoli i ka piʻi ʻana o nā pae melatonin ma hope o ka wai cherry. Ua ʻike ʻia nā hopena like i ka wā i ʻai ai nā kānaka i ʻehiku mau ʻano cheri like ʻole, ua hoʻonui i ko lākou pae melatonin a me ka manawa hiamoe maoli. ʻAʻole hiki ke hoʻokaʻawale ʻia nā hopena o ka mana o nā phytonutrients ʻē aʻe i loko o nā cherries, ua hoʻokani paha lākou i kahi hana koʻikoʻi, akā inā ʻo ka melatonin ka mea hiamoe, ʻoi aku ka ikaika o nā kumu ma mua o nā cherries.
Loaʻa ka Melatonin i loko o nā pepa bele ʻalani, walnuts, a ma kahi o ka nui like i loko o ka punetune o ka hua flax e like me ka ʻōmato. ʻO ka maʻi melatonin o nā tōmato kekahi kumu no nā pono olakino o nā kīʻaha Mediterranean kuʻuna. He liʻiliʻi ka melatonin ma mua o nā cheri tart, akā hiki i nā kānaka ke ʻai i nā ʻōmato ʻoi aku ka nui ma mua o nā cheri.
ʻO kekahi mau mea ʻala he kumu ikaika ia o ka melatonin: ʻo kahi teaspoon o ka fenugreek a i ʻole ka sinapi ua like ia me kekahi mau tōmato. Hāʻawi ʻia ka keleawe a me ke kālā e nā ʻalemona a me nā raspberry. A no ka goji ke gula. Aia ka melatonin i loko o nā hua goji ma waho o ka pakuhi.
Kōkua ʻo Melatonin i ka pale ʻana i ka maʻi kanesa.
Michael Greger, MD