Izisombululo ezi-3 eziqinisekisiweyo zasekhaya zoxinzelelo

Umxholo

• 1. IKava-kava
• 2. UValerian
• 3. I-Ashwagandha
• Khathalela xa usebenzisa amayeza asekhaya

Unyango lwasekhaya loxinzelelo lukhetho olukhulu kubantu abanengxaki yoxinzelelo olugqithisileyo, kodwa banokusetyenziswa ngabantu abafunyaniswe benesifo esixhalabisayo ngokubanzi, njengoko beyindlela yendalo yokunciphisa iimpawu.

Nangona kunjalo, ukusetyenziswa kwala mayeza akufuneki kuthathe indawo yonyango oluchazwe ngugqirha, okanye nokufezekiswa kweeseshoni zonyango lwengqondo, ngakumbi kwimeko yoxinzelelo, kwaye kufanele ukuba lube lunyango olongezelelekileyo ukunceda ukulawula uxinzelelo ixesha elide.

Jonga ezinye iingcebiso zendalo ngoxinzelelo kwividiyo:

1. IKava-kava

I-Kava-kava sisityalo sonyango, esaziwa ngokwenzululwazi njenge IPiper methysticum, ene-kavalactones ekwakhiweni kwayo, izinto zendalo ezibonise isenzo esifana ne-benzodiazepines, ezizezinye zeendlela eziphambili zonyango ezisetyenziswa kunyango lwexhala.

Ngokwezinye izifundo, i-kavalactones ibonakala iququzelela isenzo se-GABA, i-neurotransmitter eyanciphisa ukusebenza kwenkqubo ye-nervous system, inceda umntu ukuba aphumle. Ukongeza, i-kava-kava ikwabonakala iqulethe ezinye izinto ezisebenzayo, ezisebenza kwimimandla ethile yobuchopho, ngakumbi kwi-amygdala kunye nehippocampus, ukunciphisa iimpawu zoxinzelelo.

Nangona enye yezona ndlela zixhaphakileyo zokutya i-kava-kava kukusebenzisa iti kwiingcambu zayo, ukhetho olungcono kukuthatha isongezelelo se-kava-kava, osithenga kwiivenkile zokutya ezempilo, kuba kulula ukulawula isixa sezinto ezisebenzayo ukungenisa. Njengokuncedisa kuyacetyiswa ukuba uthathe i-50 ukuya kwi-70 mg yokukhutshwa okucociweyo, kathathu ngemini, okanye ngokutsho kugqirha okanye kwi-herbalist.

Izithako

• Iipunipoli ezi-2 zeengcambu ze-kava-kava;
• I-300 mL yamanzi.

Imowudi yokulungiselela

Beka ingcambu kava-kava ukubilisa ngamanzi imizuzu eli-10 ukuya kweli-15. Emva koko mayifudumale kwaye icofe. Sela izihlandlo ezi-2 ukuya kwezi-3 ngosuku.

2. UValerian

IValerian lukhetho olufanelekileyo kubantu abanengxaki yoxinzelelo ngenxa yokungalali okanye ukungalali ebusuku. Kungenxa yokuba i-valerian iqulethe i-valeric acid ekubunjweni kwayo, icandelo elisebenza kwiiseli zenkqubo ye-neva kwaye linempembelelo yokuzola, ukongeza ekuncedeni ukulawula umjikelo wokulala.

Ngokwezinye izifundo, esi sityalo sinokungasebenzi kakuhle kuxinzelelo ngokubanzi, kuba sinceda kakhulu ekulawuleni ukulala.

I-Valerian iphantse isetyenziswe ngohlobo lweti, nangona kunjalo, inokusetyenziswa njengesongezelelo. Kule meko, eyona nto ilungileyo kukuthatha ama-300 ukuya kuma-450 mg, kathathu ngemini, okanye ngokwesindululo sikagqirha okanye semithi yamayeza esintu.

Izithako

• 1 icephe leengcambu ze-valerian;
• I-300 mL yamanzi abilayo.

Imowudi yokulungiselela

Beka ingcambu ye-valerian emanzini abilayo kwaye mayime imizuzu eli-10 ukuya kweli-15, emva koko uxinzelele kwaye uyifudumale. Sela imizuzu engama-30 ukuya kwengama-45 ngaphambi kokulala.

Kunye nengcambu ye-valerian, unokongeza itispuni yomnye umfuno wokuthoba, njenge-passionflower okanye i-lavender, umzekelo.

3. I-Ashwagandha

I-Ashwagandha, ekwabizwa ngokuba yi-ginseng yaseIndiya, sesinye isityalo esinyangayo esinesiphumo esingqiniweyo ngokuchasene nengxaki yoxinzelelo kunye noxinzelelo olungapheliyo. Esi sityalo sisetyenziswa ngokubanzi e-India ngenxa yesenzo saso se-adaptogenic, esinceda ukulawula uxinzelelo lomzimba, ukunciphisa imveliso yeCortisol eyihomoni eveliswa ngamaxesha oxinzelelo kwaye engalunganga ekusebenzeni kakuhle komzimba kumanani anyuswe ixesha elide.

Ukongeza kwisenzo se-adaptogenic, i-ashwagandha ikwanazo izinto ezisebenza kwinkqubo ye-nervous system ngendlela efanayo ne-neurotransmitter GABA, ishiya umntu ekhululekile.

I-Ashwagandha inokutyiwa ngohlobo lweti, nangona kunjalo, isityalo sinokufumaneka ngohlobo lwesongezelelo. Kwimeko yesongezelelo, uphononongo lubonisa ukuba idosi kufuneka ibe phakathi kwe-125 ukuya kwi-300 mg, kabini ngemini. Eyona nto ilungileyo ihlala isetyenziselwa ukuncedisa ngokukhokelwa ngugqirha okanye i-herbalist.

Izithako

• 1 icephe ye-ashwagandha powder;
• 1 indebe yamanzi abilayo.

Imowudi yokulungiselela

Yongeza i-ashwagandha enomgubo kwindebe yamanzi abilayo kwaye ugqume imizuzu eli-10 ukuya kweli-15. Emva koko uxovule umxube, mawufudumale kwaye usele amaxesha ama-2 ukuya kwezi-3 ngosuku.

Khathalela xa usebenzisa amayeza asekhaya

Unyango lwasekhaya olunikezwe ukunyanga iimpawu zoxinzelelo lunezinto ezisebenzayo kwaye, ke, kufuneka zisetyenziswe kuphela ngokukhokelwa ngugqirha.

Ukongeza, la mayeza ayaphikiswa kwabasetyhini abakhulelweyo, abancancisayo, abantwana okanye abantu abanengxaki enxulumene nenkqubo yomzimba yokuzikhusela.