Iindlela zeNdalo ezi-3 zokuLwa noxinzelelo kunye noxinzelelo

Umxholo

• 1. Thatha iti ezithobayo
• 2. Sebenzisa amayeza endalo ukuzola
• 3. Tyala ukutya okunceda ukuzola
• Jonga okunye ukutya kwendalo okuxhalabisayo: Ukutya okunexhala.

Indlela elungileyo yokulwa noxinzelelo kunye noxinzelelo kukusebenzisa iipropathi zokuthomalalisa ezikhoyo kwizityalo zonyango kunye nokutya okuthile kuba ukusetyenziswa kwayo rhoqo kunceda ukugcina uxinzelelo kulawulo, ukuphumla komzimba kunye nokuphepha iingxaki zoxinzelelo, ukungalali okanye uxinzelelo, umzekelo.

Ezona zinto zixhaphakileyo zendalo ezixhalabisayo ziitayi, ezinje nge-valerian, i-passionflower okanye i-chamomile, ukutya okunotye kakhulu kwi-tryptophan, enje ngeshizi kunye neebhanana, kunye ne-homeopathic okanye amayeza esintu anokusetyenziswa kunye nengcebiso kagqirha okanye usokhemesti.

Jonga ukuba zeziphi iindlela zendalo zokulwa noxinzelelo kunye noxinzelelo.

1. Thatha iti ezithobayo

Iitayi ezithomalalisayo kufuneka zisiwe kathathu ngemini kwaye eminye imizekelo yile:

• ChamomileInesenzo sokuthomalalisa, esibonisiweyo kwimeko yoxinzelelo, ukoyika okanye ubunzima bokulala. Iti ye-Chamomile kufuneka yenziwe ngeetapuni ezi-2-3 zeentyatyambo ezomileyo kwindebe yamanzi abilayo.
• Iintyatyambo: Inezinto eziphumlayo, ezichasene nokudakumba kunye nezokuthintela ukulala, eziboniswe kwiimeko zoxinzelelo, ukoyika, ukudakumba nokungalali. Iti ye-Passionflower kufuneka yenziwe nge-15 gram yamagqabi okanye ½ icephe lentyatyambo elithandayo.
• umjube: Inceda ukunciphisa uxinzelelo, ngenxa yesenzo sayo sokuthomalalisa. Iti yeJujube kufuneka yenziwe ngecephe lesipuni lamagqabi ngekomityi yamanzi abilayo.
• UValerianInesenzo sokuthomalalisa kunye nesomniferous kwaye ibonakalisiwe kwimeko yoxinzelelo kunye novalo. Iti yeValerian kufuneka yenziwe nge-1 ithisipuni yengcambu ecoliweyo kwindebe yamanzi abilayo.
• Ingca yeLemon: Inezinto zokuthomalalisa ezinceda ukunciphisa uxinzelelo, uvalo kunye nokuphazamiseka, kwaye inokusetyenziswa ngabafazi abakhulelweyo. Iti ye-lemongrass kufuneka yenziwe ngeepuni ezi-3 kwikomityi yamanzi abilayo.
• Hop: Ngenxa yesenzo sayo sokuthomalalisa kunye nokulala, inokusetyenziselwa imeko yoxinzelelo, ukuphazamiseka kunye nokuphazamiseka kokulala. Iti ye-Hop kufuneka yenziwe nge-1 ithisipuni yemifuno kwikomityi yamanzi abilayo.
• I-Asia Spark okanye iGotu KolaInesenzo sokuthomalalisa, isetyenziswa ngokubanzi kwimeko yovalo kunye noxinzelelo. Iti ehlwahlwazayo yaseAsia kufuneka yenziwe ngecephe le-1 yemifuno kwindebe yamanzi abilayo.

Bukela le vidiyo ilandelayo kwaye ubone ezinye iindlela zoncedo zendalo ezinceda ukunciphisa uxinzelelo:

Nangona ziyindalo, isityalo ngasinye sonyango sinesichaso ekufuneka sivavanywe ngaphambi kokusetyenziswa.Ke ngoko, abasetyhini abakhulelweyo, oomama abangabongikazi kunye nezigulana ezinengxaki yentliziyo kufuneka zifumane isikhokelo sobungcali ngaphambi kokuthatha nayiphi na iti.

2. Sebenzisa amayeza endalo ukuzola

Unyango lwendalo lokuthomalalisa ukuquka iipilisi zeengcambu, ezinje ngeHypericão, iValeriana kunye nePassiflora, umzekelo, okanye amayeza e-homeopathic, anje ngeHomeopax, iNervomed kunye neAlmeida Prado 35, enceda ukunciphisa uxinzelelo, ukunciphisa uvalo nokungalali.

Amayeza endalo anokuthengwa nakweyiphi na ikhemesti yesiqhelo okanye yokukhohlisa, kodwa kufuneka angeniswe ngokunxulumene nokuchasene nokufakwa kwephakheji kwaye ngokwemiyalelo kagqirha okanye yomenzi.

3. Tyala ukutya okunceda ukuzola

Ukutya okunotye ngokutya kunye ne-tryptophan yindlela elungileyo yokuncedisa unyango lokungalali kunye nokunciphisa uxinzelelo, njengoko i-tryptophan sisixhobo esinceda ukuvelisa i-serotonin, ihomoni enoxanduva lokunyusa imvakalelo yokuba sempilweni.

Ke, okunye ukutya okuncedayo ukuzola yicherry, ihabile, umbona, irayisi, itshizi, amandongomane, iibhanana, amaqunube, iitapile, ubisi olufudumeleyo kunye neenqoba zaseBrazil.

Jonga okunye ukutya kwendalo okuxhalabisayo: Ukutya okunexhala.