1. Melatonini ye mun ye?
Melatonin ye a ye .Ɔrimɔni min bɛ sɔrɔ a yɛrɛ la .A bɛ dilan ni .Glande de pineale .kunkolo la , kɛrɛnkɛrɛnnenya la , min bɛ kɛ ka ɲɛsin .Sunɔgɔ-Wake cycle .. A bɛ sɔrɔ fana dumuni dɔw la (misali la, tarɛti, noye) wa a bɛ fara a kan ka caya walasa ka sunɔgɔcogo ɲuman, jet lag, ani tile kɔnɔna na.
2. Baarakɛcogo ɲumanw & fɛɛrɛw .
A bɛ baara kɛ cogo min na:
�� Sirkudiyɛnw ka ɲɔgɔndɛmɛ .– A bɛ taamasiyɛn kɛ hakili la ko sunɔgɔ waati sera ni dibi jaabi ye.
�� Neuroprotective Effects .– a bɛ baara kɛ i n’a fɔ a .antioxydant barikama ., ka sugunɛbilenniw tanga oksidan degun ma.
�� Anti-Fɛnɲɛnɛma .– A bɛ dɔ bɔ .NF-κB baarakɛcogo ., ka sigida funu jigin.
Science-Nafa minnu bɛ dɛmɛ:
✅ Sunɔgɔ daminɛ teliya la .– A bɛ dɔ bɔ sunɔgɔ waati la ka se sunɔgɔ ma .~Minti 20 .(sunɔgɔ furakɛli lajɛw).
✅ Jet lag relief .– A bɛ dɛmɛ ka farikolo waati lasegin ni waatibolow bɛ tɛmɛ.
✅ Migraine kunbɛnni .– A bɛ kunkolodimi caya dɔgɔya ni .50%banabagatɔ basigilenw na.
✅ Kɔnɔna kɛnɛya .– a bɛ banakɔtaa balilan lakana (a bɛ dɛmɛ ni .GUT 100. Bamako, Mali.).
3. Aw bɛ melatonini furakisɛ ɲuman sugandi cogo di?
Melatonini furakisɛ suguyaw:
teliya la-Labɛnni .(Best ka sunɔgɔ)
Extended-Labɛnni .(A bɛ dɛmɛ don ka to sunɔgɔ la)
Kanko-kɔrɔ-kɔrɔ--The-kan)(Absorption teliya la)
Jogoɲumanya jiralanw:
�� Sabanan-Jɛkulu kɔrɔbɔlen .– A bɛ saniya ni a tata hakɛ ɲuman sabati.
⚖ Dose dɔgɔman & nafama . – 0,5-5mg .A ka ca a la a bɛ se (a ka fisa ni ≠ ye).
�� Natural vs.– u fila bɛɛ bɛ nɔ bɔ, nka sintetiki ka ca.
Aw ka kan ka aw yɛrɛ tanga mun ma:
Fɛn minnu tɛ mako ɲɛ .(Artificiel kulɛriw, fillers).
Megadoses (>10mg)– ka se ka nafolo sɔrɔcogo tiɲɛ.
4. Dɔgɔtɔrɔso daliluw .
Sùnɔgɔbaliya: 2mg extended-Baarakɛcogo ɲuman bɔli san 2019 kɔnɔ.Mɔgɔkɔrɔbaw .(Jama kɔnɔna furakɛli).
shift baarakɛlaw .: 5mg ye dɛmɛ don .Aw bɛ sunɔgɔ waatiw ladilan .(banakisɛfagalanw tali).
Denmisɛn minnu bɛ ni ADHD ye .: ɲɛtaa .Sunɔgɔ waati ni miniti 30 ye .(Pineali ɲinini gafe).
5. Baarakɛcogo ɲuman & waati .
A ka kan ka a ta tuma min na:
⏰ 30-60 mins ka kɔn sunɔgɔ ɲɛ .(ka sunɔgɔ daminɛ).
�� ka jet lag .: ka ta .Sigida ka sunɔgɔ .Taama kɔfɛ.
A tata hakɛ sariyaw:
General Sleep Support .: 0,5-3mg .
Jet lag / shift baara .: 3-5mg .(Sɔrɔ-Term)
Denmisɛnw (dɔgɔtɔrɔ ka laadilikan kɔnɔ): 0,5-1mg .
Sinsinnanw ka farankanw:
glycinate magnésium .– A bɛ lafiya bonya.
L-Theanine .– A bɛ dɔ bɔ sufɛla jɔrɔnanko la.
Gaba .– A bɛ sunɔgɔ jugumanba sabati.
6. Jɔn ka kan ka baara kɛ n’a ye?
✅ Insomnia banabagatɔw .
✅ shift baarakɛlaw / taamakɛlaw minnu bɛ to ka taa .
✅ Mɔgɔ minnu bɛ ni circadian ritme banaw ye .
✅ Minnu bɛ kɛnɛya ka bɔ ɛkran na-Sleep tiɲɛni min bɛ sɔrɔ .
⚠️ A ka kan ka kɛ cogo min na, o ye ko:
Bana minnu bɛ sɔrɔ farikolo tangacogo la .(A bɛ se ka farikolo tangacogo lawuli).
Kɔnɔmaya / sinji dili .(Aw ye dɔgɔtɔrɔ dɔ lajɛ).
Farifaga(A tata hakɛ caman bɛ se ka bana taamasiɲɛw juguya).
7. Baarakɛlaw ka hakilinaw lakika .
"A laban na, a bɛ sunɔgɔ miniti 20 kɔnɔ!"
✈️ "Tile 3 jet lag tɛ tɛmɛ jamana wɛrɛw ka pankurunw kan."
"Ne den adhd bɛ sunɔgɔ su fɛ sisan."
Kiiri laban .
Melatonin ye .Ka tɛmɛ sunɔgɔ dɔrɔn kan .-A ye a ye .Regulateur master de la biologie circadian .o:
1️⃣ A bɛ sunɔgɔcogo ɲɛ a yɛrɛ la .
2️⃣ A bɛ hakili ni kɔnɔbara kɛnɛya lakana .
3️⃣ A bɛ dɛmɛ don ka farikolo waatiw lasegin u cogo kɔrɔ la .
