I-7 yeeoyile ezifanelekileyo zoxinzelelo kunye noxinzelelo loxinzelelo

Umxholo

• Zithini iioyile eziBalulekileyo?
• Izibonelelo zeoyile ebalulekileyo
• Indlela yokusebenzisa iiOyile ezibalulekileyo
• I-oyile yeLavender ebalulekileyo
• I-oyile yeLemon engabalulekanga
• Ekrakrayo iOyile ebalulekileyo yeOrenji
• Clary Sage Ioyile ebalulekileyo
• IVetiver yeoyile ebalulekileyo
• I-oyile ebalulekileyo yeYlang Ylang
• Uphengululo lwe

Kungenzeka ukuba sele ufumene iioyile ezifanelekileyo-mhlawumbi ukhe wasebenzisa neeoyile ezifanelekileyo zoxinzelelo. Njengokuba umhlohli wakho weyoga wahlikihla ezinye emagxeni akho ekupheleni kokuziqhelanisa, okanye xa uhlala uziva unene kwigumbi lomhlobo wakho ngenxa yokuba enesiphatho esinuka kamnandi kwikhawunta yakhe. Kweli hlabathi liqhubeka lixhalabele impilo, ezi zilwelo zivela kwizityalo ngokukhawuleza ziyavela kuyo yonke indawo.

Zithini iioyile eziBalulekileyo?

Umkhuba wokusebenzisa ii-oyile eziyimfuneko waziwa ngokuba yi-aromatherapy, kwaye ezi oyile zilulwelo oluxineneyo olukhutshwe kwisityalo, ucacisa uHope Gillerman, ugqirha wezilwanyana oqinisekisiweyo kunye nombhali Essential Oyile yonke imihla. "Kwaye nangona zinevumba elimnandi kakhulu, ayilovumba ngokwalo elinesiphumo esiluncedo," utshilo. "Ziikhemikhali ezikulwelo ezinokuthi zibe nefuthe lomzimba kunye neekhemikhali kwikhemistri yengqondo kunye nomzimba."

Izibonelelo zeoyile ebalulekileyo

Ngelixa ukusetyenziswa kwezi oyile kubalulekile kunokuba yinto ukusuka ekuhlambululeni ulusu ukuya ekuphiliseni iinwele ezonakeleyo, enye yezinto eziphambili zeoyile eziyimfuneko ezinokukunceda kukuxhalaba. (UJenna Dewan Tatum ude azisebenzise ukubetha uxinzelelo.) Uxinzelelo oluqhutywa luxinzelelo luxhaphake kakhulu: Yinto oziva ngayo xa ufike emva kwexesha entlanganisweni, wenza intetho enkulu phambi komphathi wakho, okanye ujongene nomlo omkhulu kunye neqabane lakho kwaye, bam-intliziyo yakho iqala ukubaleka, ukubetha kwakho phezulu, kwaye kuba nzima ukugxila. Ngaphezu: Ukuxhalaba sesona sifo sixhaphakileyo sempilo yengqondo e-US, sichaphazela ngaphezulu kweepesenti ze-18 zabantu abadala minyaka le. Kwaye ngelixa iioyile ezifanelekileyo zingaze zisetyenziselwe ukubuyisela amayeza oxinzelelo amiselweyo, zinokuba sisixhobo esongezelelekileyo sokunciphisa uxinzelelo, okanye sincede abantu abanexhala, okanye imeko yoxinzelelo. (Olu vavanyo lungaqhelekanga lunokuqikelela ukuxhalaba kunye noxinzelelo ngaphambi kokuba ube neempawu.)

Indlela yokusebenzisa iiOyile ezibalulekileyo

Nantsi indlela esebenza ngayo. Ngokukhawuleza, oko kudala umphunga emzimbeni wakho, '' utshilo uGillerman.

Xa uphefumlela ngaphakathi, loo masuntswana aya kumacala amabini. "Bangena ngoko nangoko kwizono zakho, apho kukho i-nerve receptors evela kwindawo yengqondo," utshilo. Umphunga uye wangeniswe ngqo kwizicwili zobuchopho, apho uchaphazela inkumbulo, imvakalelo kunye nengqondo ye-lymphatic, edibene nokubetha kwentliziyo yakho, uxinzelelo lwegazi kunye nokuphefumla, utshilo uGillerman. "Kodwa amasuntswana aphefumlelwe kwimiphunga yakho, apho angena khona egazini lakho kwaye abandakanyeka kwinkqubo yakho [yehomoni] ye-endocrine, apho atshintsha indlela umzimba wakho osabela ngayo kuxinzelelo." (Funda ngakumbi malunga neziBonelelo zezeMpilo zeOyile ebalulekileyo.)

Okukhona amasuntswana owaphefumlelayo-kwaye ngokusondeleyo basondele empumlweni yakho-impembelelo enamandla yeoli ebalulekileyo. UGillerman ucebisa ukuba ubeke kancinci kwiminwe yakho kwaye uyiqabe kwiitempile zakho kunye nendawo phakathi kwamashiya akho phezulu kwibhulorho yempumlo yakho. "Inqaku elinamandla kakhulu lokuzolisa inkqubo yeemvakalelo," utshilo. Phefumla kancinane ngaphakathi nangaphandle kangangemiphefumlo emihlanu ukuya kwemithandathu. "Ungabeka ithontsi entendeni yesandla ngasinye, kwaye emva koko uthathe ikomityi yezandla ebusweni bakho uphefumle," utshilo. "Oku kuhle kuba ungabamba izandla zakho kufutshane okanye kude lee ebusweni bakho njengoko ufuna."

Ayizizo zonke iioyile eziyimfuneko ezenziweyo ngokulinganayo, nangona kunjalo, kwaye iioyile ezithile kucingelwa ukuba zijolise ekuxhalabiseni ngelixa ezinye zinokufumana izibonelelo ezahlukeneyo. Qiniseka ukuba nayiphi na ioyile oyisebenzisayo yeyendalo, izityalo eziphilayo, utshilo uGillerman. Iioyile ezibalulekileyo azilawulwa yi-US Food and Drug Administration, kodwa kufuneka ukhangele iinketho eziqinisekisiweyo ze-organic, uthi uGillerman. "Yindlela yakho yomlilo eqinisekileyo yokuqinisekisa ukuba ufumana ioyile ebalulekileyo engangxengwanga okanye ingcoliswe yityhefu okanye ipetrokhemikhali."

Ke ukuba unexhala, qala uthethe nogqirha wakho malunga nonyango olunokuthi lubekho. Ke, ukuba kunye uthathe isigqibo sokuzama iioyile ezifanelekileyo zoxinzelelo kunye noxinzelelo loxinzelelo, zezona zikhetho zakho zibalaseleyo. (Kwakhona ziqwalasele ezi Zisombululo zokunciphisa amaxhala kwiiNgcaciso eziXhalabisa ngokuQhelekileyo.)

I-oyile yeLavender ebalulekileyo

Kukho isizathu sokuba i-lavender isetyenziswe kwiinkonzo ezininzi ze-spa: Iya kukupholisa ngaphandle. "Isizathu sokuba ndiyithande i-lavender njenge-oyile ebalulekileyo yoxinzelelo kukuba ayiqulathanga kuphela i-linalool, enesiphumo sokuthomalalisa, ikwahlaziya izihlunu, yehlise uxinzelelo lwegazi, inyuse ukujikeleza, [kwaye] yehlise i-cortisol kwigazi lethu- zonke izinto esizijongayo ukuze zisincede sijongane noxinzelelo,” utshilo uGillerman. Kwaye isayensi iyavuma-kolunye uphononongo, abaguli abanengxaki yokukhathazeka banikwa i-lavender ngomlomo kwaye yaphucula iimpawu zokungaphumli kunye nokuphazamiseka kokulala, kwaye yaba nefuthe elihle kwintlalontle jikelele kunye nomgangatho wobomi. (Uyayithanda yonke into elavender? Zama le Iced Lavender Matcha Green Tea Latte.)

Yizame: Ubukhulu beoyile yeLavender egqibeleleyo ($ 22; amazon.com)

I-oyile yeLemon engabalulekanga

I-lemongrass yenye into yokutya kwe-spa, kwaye kufanelekile. Abantu abaphefumle amathontsi amathathu ukuya kwamathandathu evumba babonisa ukuncitshiswa koxinzelelo lwabo kunye namanqanaba oxinzelelo kwangoko, ngokutsho kophononongo olupapashwe kwi Ijenali ye-Alternative and Complementary Medicine. Ngapha koko, ngaphandle kokuphendula ngoxinzelelo kuvavanyo oluyilelwe ukulinganisa amanqanaba oxinzelelo (iyavakala), kwa aba bantu bachacha ngokupheleleyo kuxinzelelo kwimizuzu nje emihlanu.

Yizame: Ioyile yeLemongrass enyulu ($12.99; amazon.com)

Ekrakrayo iOyile ebalulekileyo yeOrenji

Umthi we-orenji okrakra ngenene uvelisa iioyile ezintathu ezahlukeneyo: ioyile evela kwiziqhamo; ingqolowa encinci, ephuma egqabini; kunye neroli, evela kwintyatyambo. “Ezi zizo zonke iioyile ezibalulekileyo zokuxhalaba, ngakumbi xa kufikwa ekulaleni,” utshilo uGillerman. Olunye uphononongo olwenziwe ngabaphandi beYunivesithi yaseMei eJapan bafumanise ukuba abantu abafunxa ivumba leorenji babenako ukunciphisa i-anti-depressants abayithathayo, kwaye ioyile yeorenji yabuyisela ama-endocrine kunye namajoni omzimba kwinqanaba eliqhelekileyo. Olunye uphando lupapashwe kwiphephancwadi I-Physiology kunye nokuziphatha bafumanise ukuba abantu abanuka iorenji (okanye i-lavender) ioyile ngelixa belinde inkqubo yamazinyo babenexhala kakhulu kunabo bamamele umculo opholileyo okanye abo bangenalo kwaphela ukuvuselela. Yaye ngubani ongafumani xhala xa esiya kugqirha wamazinyo? (Ezinxulumeneyo: I-10 yee-oyile ezibalulekileyo ongazange uve ngazo kunye nendlela yokuzisebenzisa)

Yizame: Ioyile Ekrakra Engaxutywanga IOyile Ebalulekileyo ($6.55; amazon.com)

Clary Sage Ioyile ebalulekileyo

Ukuba uyagula nge-lavender, uGillerman ucebisa ngesilumko. "Sisihlunu esihlaziyayo, kwaye isilumko esicacileyo sinefuthe elinamandla kwinkqubo yehomoni, enokuthi isebenze kakhulu kubantu abanobomi obulawulwa lutshintsho olunzima lwehomoni emzimbeni wabo." Cinga nantoni na ukusuka exesheni kunye nokukhulelwa ukuya kwezinye iingxaki zehomoni. Ngapha koko, ioyile ye-clary sage inokuwanciphisa amanqanaba e-cortisol ukuya kuthi ga kwiipesenti ezingama-36 kwaye inefuthe lokuthintela uxinzelelo, ngokophando olupapashwe kwi Ijenali yoPhando lwePhytotherapy. (Ngaba ubusazi ukuba i-Oli eziBalulekileyo zinokunceda ngeempawu ze-PMS?)

Yizame: I-Clary Sage Therapeutic Grade Essential Oil ($9.99; amazon.com)

IVetiver yeoyile ebalulekileyo

"I-Vetiver yi-oyile ebizwa ngokuba sisiseko-oko kuthetha ukuba inomjikelo ophantsi kakhulu wokonyuka kolophu," utshilo uGillerman, ke unokuyibeka emzimbeni wakho kwaye isazakunyuka emva kweentsuku ezimbini. Inyaniso yokuba iyanamathela kuwe ixesha elide inokuba yinto elungileyo kumntu owaziyo ukuba uza kuba kwimeko yoxinzelelo. (Ezi Ngcebiso zeNgcali zili-10 zikwanokunceda ekunciphiseni uxinzelelo.) "Amanqaku esiseko athambekele ekukucothiseni, ekuthomalaliseni, akwenze uzive usekwe phantsi-ayiloxesha lezonyango eli, kodwa isiseko osifumana kwinqaku lesiseko siyayiphumuza i-diaphragm yakho, ikhulula izihlunu zakho, ikuncede ugxile-ikakhulu ngokuchaseneyo nento eyenziwa luxinzelelo, utshilo uGillerman. Ioyile yeVetiver yayinxulunyaniswa noxinzelelo olwehlisiweyo kwisifundo esinye (nangona kunjalo, senziwe kwiigundane) ezipapashwe kulindixesha Uphando lweMveliso yeNdalo, ngoko uphando oluninzi kufuneka luqhutywe kwimiphumo yalo ebantwini.

Yizame: Ukunyanga iTherapy yeVetiver ebalulekileyo yeoyile ($ 13.95; amazon.com)

I-oyile ebalulekileyo ye-Chamomile

Mhlawumbi uvile malunga nemiphumo epholileyo, ebangela ukulala yeti ye-chamomile, kunye nezo zandisa kwi-chamomile ioli ebalulekileyo. I-Chamomile ikwanenqaku elisisiseko, ke linempembelelo efanayo nomhlaba njengevetiver, utsho uGillerman. Kodwa uphononongo luye lwabonisa impendulo yomzimba eqinisekisiweyo kuyo. I-Chamomile inokuthi "ibonelele ngesenzo esinentsingiselo yekliniki," ngokutsho kophando kwiYunivesithi yasePennsylvania School of Medicine. (I-PS: Ezi zibonelelo ziHlanu zeAromatherapy ziya kutshintsha uBomi bakho.)

Yizame: I-Chamomile Eyona Oyile iyimfuneko ($14.99; amazon.com)

I-oyile ebalulekileyo yeYlang Ylang

Esi sicatshulwa siphuma kumthi wase-Indonesia wase-Cananga. Xa i-oyile eyimfuneko yayitsalwa-kumxube kunye neoli ye-bergamot kunye ne-lavender-kanye ngosuku kwiiveki ezine, yehlisa iimpendulo zoxinzelelo lwabantu, kunye ne-cortisol yabo kunye namanqanaba oxinzelelo lwegazi, ngokophando olwenziwe yi-Geochang Provincial College yaseKorea. .

Yizame:I-Ylang Ylang Eyona Oli ibalulekileyo ($11.99; amazon.com)

Uphengululo lwe