Melatonin l\u00e0 m\u1ed9t lo\u1ea1i hormone \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 ch\u00fang ta s\u1ea3n xu\u1ea5t m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. N\u00f3 th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 hormone gi\u1ea5c ng\u1ee7, v\u00ec \u1edf n\u1ed3ng \u0111\u1ed9 cao n\u00f3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7.<\/p>\n
B\u1ea3n th\u00e2n melatonin kh\u00f4ng khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7, n\u00f3 b\u00e1o cho c\u01a1 th\u1ec3 b\u1ea1n bi\u1ebft r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn gi\u1edd \u0111i ng\u1ee7, v\u00e0 c\u00f3 vai tr\u00f2 t\u01b0\u01a1ng t\u1ef1 nh\u01b0 m\u1ed9t ch\u1ea5t x\u00fac t\u00e1c gi\u00fap ru ng\u1ee7 con ng\u01b0\u1eddi.<\/p>\n
C\u00f3 b\u1eb1ng ch\u1ee9ng m\u1ea1nh m\u1ebd cho th\u1ea5y melatonin c\u00f3 l\u1ee3i cho gi\u1ea5c ng\u1ee7. N\u00f3 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng th\u1eddi gian v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, \u0111\u1ed3ng th\u1eddi gi\u00fap \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7.<\/p>\n
Nhi\u1ec1u ng\u01b0\u1eddi kh\u00f3 ng\u1ee7 b\u0103n kho\u0103n li\u1ec7u d\u00f9ng melatonin \u0111\u1ec3 gi\u00fap ng\u1ee7 ngon c\u00f3 g\u00e2y nghi\u1ec7n, ho\u1eb7c c\u00f3 t\u00e1c d\u1ee5ng ph\u1ee5 n\u00e0o g\u00e2y h\u1ea1i \u0111\u1ebfn s\u1ee9c kh\u1ecfe hay kh\u00f4ng.<\/p>\n
1.Melatonin ho\u1ea1t \u0111\u1ed9ng nh\u01b0 th\u1ebf n\u00e0o?
\nNgo\u00e0i ho\u1ea1t \u0111\u1ed9ng theo nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 b\u1ea1n, khi n\u00e0o n\u00ean ng\u1ee7, khi n\u00e0o n\u00ean th\u1ee9c, melatonin c\u0169ng gi\u00fap \u0111i\u1ec1u ch\u1ec9nh: huy\u1ebft \u00e1p, \u0111\u01b0\u1eddng huy\u1ebft, c\u00e2n n\u1eb7ng, n\u1ed3ng \u0111\u1ed9 hormone, nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3.<\/p>\n
V\u00ec melatonin gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7, nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng nh\u1eadn \u0111\u1ee7 melatonin v\u00e0o ban \u0111\u00eam c\u00f3 th\u1ec3 g\u1eb7p kh\u00f3 kh\u0103n khi \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/p>\n
Nh\u1eefng y\u1ebfu t\u1ed1 c\u00f3 th\u1ec3 khi\u1ebfn n\u1ed3ng \u0111\u1ed9 melatonin th\u1ea5p v\u00e0o ban \u0111\u00eam v\u00e0 l\u00e0m ta kh\u00f3 ng\u1ee7 c\u00f3 th\u1ec3 k\u1ec3 t\u1edbi: u\u1ed1ng r\u01b0\u1ee3u, u\u1ed1ng caffeine, l\u00e0m vi\u1ec7c theo ca, l\u00e3o h\u00f3a, m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c g\u00e2y kh\u00f3 ng\u1ee7, ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh.<\/p>\n
Trong nh\u1eefng tr\u01b0\u1eddng h\u1ee3p tr\u00ean, d\u00f9ng th\u1ef1c ph\u1ea9m b\u1ed5 sung melatonin c\u00f3 th\u1ec3 gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a con ng\u01b0\u1eddi.<\/p>\n
2.U\u1ed1ng melatonin \u0111\u1ec3 ng\u1ee7 c\u00f3 th\u1ec3 gi\u00fap \u00edch<\/p>\n
M\u1ed9t b\u00e0i \u0111\u00e1nh gi\u00e1 n\u0103m 2019 c\u1ee7a Trusted Source v\u1ec1 11 nghi\u00ean c\u1ee9u ch\u1ee9ng minh r\u1eb1ng u\u1ed1ng melatonin tr\u01b0\u1edbc khi \u0111i ng\u1ee7 gi\u00fap gi\u1ea3m th\u1eddi gian tr\u1ec5 ng\u1ee7 g\u1ea7n ba ph\u00fat v\u00e0 t\u0103ng t\u1ed5ng th\u1eddi gian ng\u1ee7 kho\u1ea3ng 30 ph\u00fat, so v\u1edbi gi\u1ea3 d\u01b0\u1ee3c.<\/p>\n
M\u1ed9t b\u00e0i \u0111\u00e1nh gi\u00e1 n\u0103m 2021 c\u1ee7a Trusted Source v\u1ec1 23 nghi\u00ean c\u1ee9u li\u00ean quan \u0111\u1ebfn nh\u1eefng ng\u01b0\u1eddi m\u1eafc ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 do b\u1ec7nh l\u00fd cho th\u1ea5y melatonin l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 t\u00ecnh tr\u1ea1ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 th\u1eddi gian tr\u1ec5 ng\u1ee7, \u0111\u1ed3ng th\u1eddi t\u0103ng th\u1eddi l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n
Ngo\u00e0i ra, melatonin c\u00f3 th\u1ec3 ch\u1ed1ng l\u1ea1i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd b\u1eb1ng c\u00e1ch \u0111\u1ed3ng b\u1ed9 h\u00f3a \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a b\u1ea1n v\u1edbi s\u1ef1 thay \u0111\u1ed5i m\u00fai gi\u1edd. Nh\u1eefng ng\u01b0\u1eddi l\u00e0m vi\u1ec7c theo ca c\u00f3 th\u1ec3 g\u1eb7p c\u00e1c tri\u1ec7u ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd v\u00ec h\u1ecd l\u00e0m vi\u1ec7c v\u00e0o nh\u1eefng gi\u1edd th\u01b0\u1eddng \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 ng\u1ee7.<\/p>\n
Tuy nhi\u00ean, tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng melatonin, h\u00e3y th\u1eed \u00e1p d\u1ee5ng c\u00e1c th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh nh\u01b0:
\n-Thi\u1ebft l\u1eadp l\u1ecbch tr\u00ecnh ng\u1ee7 \u0111\u1ec1u \u0111\u1eb7n
\n-H\u1ea1n ch\u1ebf u\u1ed1ng r\u01b0\u1ee3u bia v\u00e0 caffeine
\n-Tr\u00e1nh s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n
3.Nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe kh\u00e1c c\u1ee7a melatonin
\nNgo\u00e0i vi\u1ec7c c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, melatonin c\u00f3 th\u1ec3 gi\u00fap ki\u1ec3m so\u00e1t c\u00e1c t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe kh\u00e1c.<\/p>\n
-H\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe m\u1eaft: M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2019 (Trusted Source) cho th\u1ea5y b\u1ed5 sung melatonin c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m tho\u00e1i h\u00f3a \u0111i\u1ec3m v\u00e0ng do tu\u1ed5i t\u00e1c b\u1eb1ng c\u00e1ch trung h\u00f2a c\u00e1c g\u1ed1c t\u1ef1 do v\u00e0 gi\u1ea3m vi\u00eam nh\u1edd t\u00e1c d\u1ee5ng ch\u1ed1ng oxy h\u00f3a c\u1ee7a n\u00f3 trong c\u01a1 th\u1ec3.<\/p>\n
-Gi\u1ea3m tr\u00e0o ng\u01b0\u1ee3c axit v\u00e0 GERD: Melatonin c\u00f3 th\u1ec3 gi\u00fap (Trusted Source) l\u00e0m gi\u1ea3m tr\u00e0o ng\u01b0\u1ee3c axit v\u00e0 tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y th\u1ef1c qu\u1ea3n (GERD) b\u1eb1ng c\u00e1ch b\u1ea3o v\u1ec7 ni\u00eam m\u1ea1c th\u1ef1c qu\u1ea3n kh\u1ecfi c\u00e1c ch\u1ea5t k\u00edch th\u00edch nh\u01b0 axit, r\u01b0\u1ee3u bia v\u00e0 thu\u1ed1c ch\u1ed1ng vi\u00eam kh\u00f4ng steroid.<\/p>\n
-Gi\u1ea3m ch\u1ee9ng \u00f9\u00a0tai: C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u cho r\u1eb1ng vi\u1ec7c s\u1eed d\u1ee5ng melatonin c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 c\u00e1c tri\u1ec7u ch\u1ee9ng \u00f9 tai.<\/p>\n
-C\u00e1c c\u01a1n \u0111au n\u1eeda \u0111\u1ea7u: Melatonin c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111au (Trusted Source) nh\u1edd kh\u1ea3 n\u0103ng \u1ee9c ch\u1ebf c\u1ea3m gi\u00e1c \u0111au.<\/p>\n
-S\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9: C\u00e1c nghi\u00ean c\u1ee9u (Trusted Source) cho th\u1ea5y melatonin c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0o bu\u1ed5i s\u00e1ng \u1edf nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh Alzheimer. Tuy nhi\u00ean, c\u1ea7n c\u00f3 th\u00eam nghi\u00ean c\u1ee9u \u0111\u1ec3 hi\u1ec3u r\u00f5 t\u00e1c d\u1ee5ng c\u1ee7a melatonin l\u00ean n\u00e3o.<\/p>\n
4.C\u00e1ch d\u00f9ng melatonin
\nN\u1ebfu b\u1ea1n \u0111ang c\u00e2n nh\u1eafc d\u00f9ng melatonin \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi li\u1ec1u l\u01b0\u1ee3ng th\u1ea5p nh\u1ea5t. H\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi li\u1ec1u 0,5 \u0111\u1ebfn 1mg 30 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7. N\u1ebfu li\u1ec1u l\u01b0\u1ee3ng n\u00e0y kh\u00f4ng gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7, h\u00e3y th\u1eed t\u0103ng li\u1ec1u l\u00ean 3 \u0111\u1ebfn 5mg.<\/p>\n
D\u00f9ng melatonin qu\u00e1 5mg c\u0169ng kh\u00f4ng gi\u00fap b\u1ea1n ng\u1ee7 nhanh h\u01a1n. M\u1ee5c ti\u00eau l\u00e0 t\u00ecm ra li\u1ec1u l\u01b0\u1ee3ng th\u1ea5p nh\u1ea5t gi\u00fap b\u1ea1n ng\u1ee7 ngon.<\/p>\n
T\u1ed1t nh\u1ea5t n\u00ean l\u00e0m theo h\u01b0\u1edbng d\u1eabn s\u1eed d\u1ee5ng. H\u00e3y trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1ed5 sung melatonin.<\/p>\n
5.T\u00e1c d\u1ee5ng ph\u1ee5 c\u1ee7a melatonin
\nNgu\u1ed3n nghi\u00ean c\u1ee9u uy t\u00edn cho th\u1ea5y th\u1ef1c ph\u1ea9m b\u1ed5 sung melatonin an to\u00e0n, kh\u00f4ng \u0111\u1ed9c h\u1ea1i v\u00e0 kh\u00f4ng g\u00e2y nghi\u1ec7n cho c\u1ea3 tr\u1ebb em v\u00e0 ng\u01b0\u1eddi l\u1edbn.<\/p>\n
C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 t\u00ecm th\u1ea5y kh\u00f4ng c\u00f3 t\u00e1c d\u1ee5ng ph\u1ee5 \u0111\u00e1ng k\u1ec3 n\u00e0o li\u00ean quan \u0111\u1ebfn vi\u1ec7c s\u1eed d\u1ee5ng melatonin h\u00e0ng ng\u00e0y v\u1edbi li\u1ec1u l\u01b0\u1ee3ng t\u1eeb 2 \u0111\u1ebfn 10mg trong t\u1ed1i \u0111a 3,5 n\u0103m. Kh\u00f4ng c\u00f3 b\u1eb1ng ch\u1ee9ng n\u00e0o cho th\u1ea5y vi\u1ec7c s\u1eed d\u1ee5ng melatonin \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng t\u1ef1 s\u1ea3n xu\u1ea5t melatonin t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 b\u1ea1n.<\/p>\n
Tuy nhi\u00ean, m\u1ed9t s\u1ed1 t\u00e1c d\u1ee5ng ph\u1ee5 ng\u1eafn h\u1ea1n c\u1ee7a th\u1ef1c ph\u1ea9m b\u1ed5 sung melatonin \u0111\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi \u0111\u01b0\u1ee3c b\u00e1o c\u00e1o, bao g\u1ed3m: Bu\u1ed3n ng\u1ee7 ban ng\u00e0y, M\u1ec7t m\u1ecfi, Ch\u00f3ng m\u1eb7t, \u0110au \u0111\u1ea7u, Bu\u1ed3n n\u00f4n, C\u1ea3m gi\u00e1c l\u1ea1nh.<\/p>\n
6.T\u01b0\u01a1ng t\u00e1c c\u1ee7a Melatonin
\nMelatonin c\u00f3 th\u1ec3 t\u01b0\u01a1ng t\u00e1c v\u1edbi nhi\u1ec1u lo\u1ea1i thu\u1ed1c b\u1eb1ng c\u00e1ch l\u00e0m thay \u0111\u1ed5i hi\u1ec7u qu\u1ea3 ho\u1eb7c l\u00e0m t\u0103ng nguy c\u01a1 t\u00e1c d\u1ee5ng ph\u1ee5. C\u00e1c lo\u1ea1i thu\u1ed1c m\u00e0 melatonin c\u00f3 th\u1ec3 t\u01b0\u01a1ng t\u00e1c bao g\u1ed3m: thu\u1ed1c an th\u1ea7n, thu\u1ed1c l\u00e0m lo\u00e3ng m\u00e1u, thu\u1ed1c ch\u1ed1ng co gi\u1eadt, thu\u1ed1c \u0111i\u1ec1u tr\u1ecb huy\u1ebft \u00e1p, thu\u1ed1c ch\u1ed1ng tr\u1ea7m c\u1ea3m, thu\u1ed1c tr\u00e1nh thai \u0111\u01b0\u1eddng u\u1ed1ng, thu\u1ed1c \u0111i\u1ec1u tr\u1ecb ti\u1ec3u \u0111\u01b0\u1eddng, thu\u1ed1c \u1ee9c ch\u1ebf mi\u1ec5n d\u1ecbch.<\/p>\n
N\u1ebfu b\u1ea1n \u0111ang d\u00f9ng b\u1ea5t k\u1ef3 lo\u1ea1i thu\u1ed1c n\u00e0o \u1edf tr\u00ean, h\u00e3y n\u00f3i chuy\u1ec7n v\u1edbi b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u s\u1eed d\u1ee5ng melatonin.<\/p>\n
(theo Healthline)<\/p>\n
The post D\u00f9ng melatonin \u0111\u1ec3 ng\u1ee7 ngon, l\u1ee3i hay h\u1ea1i?<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" Melatonin l\u00e0 m\u1ed9t lo\u1ea1i hormone \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 ch\u00fang ta s\u1ea3n xu\u1ea5t m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. N\u00f3 th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 hormone gi\u1ea5c ng\u1ee7, v\u00ec \u1edf n\u1ed3ng \u0111\u1ed9 cao n\u00f3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7. B\u1ea3n th\u00e2n melatonin kh\u00f4ng khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7, n\u00f3 b\u00e1o cho c\u01a1 th\u1ec3 b\u1ea1n bi\u1ebft r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn gi\u1edd …<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[43],"tags":[],"class_list":["post-61341","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/61341","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=61341"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/61341\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=61341"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=61341"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=61341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}