Uyithatha njani iValerian yoxinzelelo kwaye isebenza njani

Umxholo

• Isebenza njani iValerian
• Ezinye iziselo ezixhalabisayo
• Ezinye iindlela zokulwa noxinzelelo

Iti yeValerian lukhetho oluhle kakhulu lwendalo lokunyanga uxinzelelo, ngakumbi kwimeko ezinobuzaza okanye ezimodareyithayo, kuba esi sisityalo esityebileyo kwiipropathi zokuthomalalisa kunye nezokuthomalalisa ezinceda ukunqanda uxinzelelo.

Ukongeza, iti ye-valerian inokusetyenziselwa ukuququzelela ukulala kunye nokunciphisa uxinzelelo lomzimba kunye nengqondo yosuku oludinisayo emsebenzini. Kule nto, kufanelekile kukuba iti ithathwa ukuya kuthi ga kwimizuzu engama-30 ngaphambi kokulala, njengoko inokubangela ukuphazamiseka okuncinci ngaphambi kokuba iqale ukusebenza kwayo.

Fumana ngakumbi malunga nokuba yeyiphi i-valerian kunye neepropathi zayo.

Le iti akufuneki ingeniswe ngabafazi abakhulelweyo okanye abantwana abangaphantsi kweminyaka emi-3 ubudala. Kuya kufuneka ungagqithi ekusetyenzisweni kweekomityi zeti ezimbini ngemini, njengoko kunokubangela isiphumo esichaseneyo, kubangele ukungazinzi nokulala:

Izithako

• 10 g yengcambu ye-valerian;
• 500 ml yamanzi.

Imowudi yokulungiselela

Beka izithako epanini uze ubilise imizuzu eli-10. Masime imizuzu emi-5, shushu kwaye usele iikomityi ezi-2 ngosuku. Kwimeko yokulala, iti kufuneka iselwe ukuya kwimizuzu engama-30 ngaphambi kokulala.

Isebenza njani iValerian

Nangona indlela yokusebenza kwesi sityalo ingaziwa ngokupheleleyo, uphando oluninzi lubonisa ukuba i-valerian ibangela ukonyuka kwamanqanaba eGABA emzimbeni.

I-GABA yi-neurotransmitter ebalulekileyo enceda ukumisela inkqubo ye-neva, ukuthomalalisa kunye nokulwa noxinzelelo. Ke, i-valerian inokuba nefuthe elifanayo nakwamanye amayeza asetyenziselwa ukunyanga iimeko zoxinzelelo, ezinje ngeAlprazolam okanye iDiazepam, umzekelo.

Ezinye iziselo ezixhalabisayo

Njenge-valerian, okunye ukutya kunye namayeza anezinto ezizolisayo kwaye ke zinokusetyenziswa ukulawula uxinzelelo:

1. Iti ye-Chamomile ngeoli yebhalsam: I-lemongrass inesakhono sokuphumla kunye nokuzola inkqubo ye-nervous system, ukunciphisa iimpawu kunye neempawu zoxinzelelo. Jonga ukuba zeziphi izibonelelo zeti yetiyamu yebhalsam;
2. Iti yaseSt. le mifuno, njenge-lemon balm kunye ne-valerian, iyakwazi ukusebenza kwinkqubo ye-nervous, ikhuthaza ukuphumla. Jonga indlela ititi yaseSt. John's wort kunye namanye amayeza endalo oxinzelelo anokwenziwa ngayo;
3. Ijusi yesiqhamo sesifiso: Isiqhamo senkanuko sinokuthomalalisa, sihlaziye, sithomalalise iintlungu kwaye sithomalalise inyathelo, kuba lukhetho olukhulu lokulwa noxinzelelo. Fumanisa ukuba zeziphi izibonelelo zeziqhamo ezinomdla.

Bona ezinye iindlela zonyango kumakhaya oxinzelelo kule vidiyo ilandelayo:

Ezinye iindlela zokulwa noxinzelelo

Ukunyusa isiphumo seti ye-valerian, ezinye iingcebiso zokunciphisa uxinzelelo zezi:

• Hlala endaweni ezolileyo, ethe cwaka;
• Ukumamela umculo opholileyo;
• Thatha umoya omninzi, unikele ingqalelo kuphela kwimpefumlo;
• Kuphephe ukucinga ngeengxaki;
• Sebenzisa ibhola echasene noxinzelelo.

Ukongeza kwezi ngcebiso, esinye isisombululo esifanelekileyo kukuthatha umoya ophefumlayo kwaye ujonge ingqondo yakho ekuphefumlweni kuphela. Isikimu esifanelekileyo sokuphefumla siquka ukuphefumla kancinci ngeempumlo, ukugcina umoya ngaphakathi kwimiphunga yakho imizuzwana emi-2 ukuya kwemi-3 emva koko uphefumle ngomlomo wakho, ukuphinda rhoqo xa kukho imfuneko.

Jonga ezinye iingcebiso ezisi-7 ezisebenza ngokwenene ukulawula uxinzelelo.