Ungakubetha njani ukulala ungenamayeza

Umxholo

• 1. I-Banana Smoothie ngamandongomane
• 2. Iti yehop
• 3. Iwayini enencasa
• 4. Iresiphi yemousse yeziqhamo ezithandekayo
• 5. Iti ekrakra yeorenji
• 6. Ukuphuthelwa kokuthanjiswa ngeoyile eyimfuneko
• 7. Ukutya ukuze ulale kakuhle

Unyango olukhulu ngendalo lokungalali liyeza elisekwe kwi-valerian enokuthengwa ngaphandle kokuyalelwa ezikhemesti. Nangona kunjalo, olu hlobo lwamayeza akufuneki lusetyenziswe ukugqitha njengoko kunokubangela ukuxhomekeka okuthile ngexesha lokulala.

Ke, ngaphambi kokusebenzisa amayeza ekhemesti, kukho izisombululo zendalo ezinokwanela ukuphelisa ukulala, njenge:

1. I-Banana Smoothie ngamandongomane

Le recipe ye-vitamin vithamini ilungele ukulala ngenxa yokuba ubisi, iibhanana kunye nobusi, xa zidibene kunye, ziyakunceda uphumle, zenze kube lula ukulala.

Ukongeza, oku kutya kukonyusa ukufunxwa kwe-tryptophan, enceda ekwakhiweni kwe-serotonin, ihormone ethi xa ikhutshelwa kumjelo wegazi inike imvakalelo yokuba sempilweni kunye nokuzola, ukuthanda ukulala.

Izithako

• 1 ibhanana
• Isilayidi esinye sepapa / papaya
• 1 indebe yobisi
• 1 icephe lobusi
• 1 icephe ye-walnuts ecoliweyo

Imowudi yokulungiselela

Beka zonke izithako kwi-blender uze ubethe kakuhle uze usebenze.

Kufuneka usele ikomityi enye yale vithamini yonke imihla ngaphambi kokulala. Nangona kunjalo, ukuba ukuphuthelwa akuphucuki kwiiveki ezi-3, kufuneka kuboniswane nogqirha, njengoko amanye amayeza enokufuneka.

2. Iti yehop

Unyango olugqwesileyo lwendalo lokungalali kunye noxinzelelo, njengoko esi sityalo sonyango sinesenzo sokuthomalalisa kunye nokulala, sinamandla kwaye, ke ngoko, ukusetyenziswa kwaso kubonisiwe kwabo banesifo sokungalali ngenxa yoxinzelelo.

Izithako

• 1 itispuni yeehops
• 1 icephe lamagqabi weziqhamo ezinomdla
• 1 icephe yelamuni yebhalsam
• 200 ml yamanzi abilayo

Imowudi yokulungiselela

Beka zonke izithako ngepani kwaye ubilise malunga nemizuzu emi-5. Lindela ukufudumala, ubunzima kunye nokusela ikomityi ye-1 yale ti amaxesha ama-4 ngosuku.

Iziqhamo zokukhathazeka, iihops kunye ne-lemon balm zizityalo ezingamayeza ezineempawu zokuthomalalisa, azinazo izichaso kwaye xa zisetyenziswa kunye zisebenza ngakumbi kwimeko yokulala.

3. Iwayini enencasa

Le recipe ilungile ukukunceda ulale ngokukhawuleza kwaye uphucule umgangatho wokulala kuba uqukethe utywala kunye nezityalo zonyango ezikhuthaza ukulala.

Izithako

• Ilitha enye yewayini ebomvu
• I-10 g yamagqabi e-valerian
• I-10 g ye-wort yaseSt
• 10 g yeentyatyambo zehops
• I-10 g yeentyatyambo ze-lavender
• Intonga yesinamoni e-1

Imowudi yokulungiselela

Gawula onke amagqabi amayeza amayeza kwaye uwaxabe kakuhle ngoncedo lwepestle okanye isiphatho secephe somthi. Emva koko bongeze kwiwayini kwaye uyigcine kwindawo evaliweyo kangangeentsuku ezili-10, ivuselela amaxesha ngamaxesha. Emva kwexesha elichaziweyo, isiselo kufuneka sixinaniswe kwaye sikulungele ukusetyenziswa. Thatha ikomityi enye ye-200 ml yezi ziselo ngaphambi kokuba ulale ukulungiselela ukulala.

4. Iresiphi yemousse yeziqhamo ezithandekayo

Iresiphi yemousse yeziqhamo imousse yeyona ndlela ilungileyo yokutya isidlo sangokuhlwa kwabo banengxaki yokungalali ngenxa yokuba iziqhamo ezinomdla zithomalalisa ubuthongo, kunye nobusi, obukwiresiphi.

Izithako

• Itoti enye ye-pulp yeziqhamo ezinomdla okanye iziqhamo ezi-6 eziphakathi zothando
• Itoti enye yobisi olujiyileyo
• I-1 inako ukhilimu omuncu
• 2 amaphepha e-gelatin engathandekiyo
• 1 icephe lobusi

Imowudi yokulungiselela

Qala ngokudibanisa ubisi olujijiweyo kunye nekhrimu kwi-blender kwaye ke wongeze umgubo weziqhamo ezinqwenelekayo kunye negelatin engenancasa esele ixutywe kwiipunipoli ezi-2 zamanzi afudumeleyo. Ukubetha eminye imizuzu embalwa kwaye usahleli ne-blender, susa ikepusi ephezulu kwaye wongeze ubusi.

Phala lo mxube kwiglasi ekhanyayo, beka ifilimu yeplastiki ngaphezulu kunye nefriji okungenani iiyure ezi-4, ukuze ikwazi ukujiya kwaye ihlale ibanda.Ngokwe-topping, unokubeka umgubo weziqhamo ezi-1 zothando oluxutywe necephe lobusi.

5. Iti ekrakra yeorenji

Ukukrakra kweorenji lukhetho olukhulu kwabo baphethwe bubuthongo kuba kunceda kwiziphazamiso ezahlukeneyo zenkqubo yeemvakalelo, ezinje ngexhala, uvalo, uxinzelelo kunye neengxaki zokulala, ngenxa yokuthomalalisa kunye nokuthomalalisa iipropathi, ezinikezela isiqabu kuxinzelelo kunye nokuphumla komntu.

Nangona kunjalo, ukungeniswa kweorenji okukrakra kufuneka kwenziwe ngokumodareyitha kwaye kuthintelwe ngabantu abanexinzelelo, njengoko kunokonyusa uxinzelelo. Ukuba ukwiqela lomngcipheko, qhagamshelana nogqirha ngaphambi kokusebenzisa eliyeza lasekhaya.

Izithako

• 1 ukuya kwi-2 g yeentyatyambo ezikrakra zeorenji
• I-150 ml yamanzi

Imowudi yokulungiselela

Ukulungiselela eliyeza lasekhaya kulula kakhulu, vele uthele amanzi abilayo ngaphezulu kweentyatyambo ezikrakra zeorenji kwaye ugqume isikhongozeli okwemizuzu embalwa. Emva kokuhluza iti ilungele ukuselwa. Umntu ongenabuthongo kufuneka asele ubuncinci ikomityi yale teyi ngemini apho kunzima khona ukulala, okanye kwimeko yokungalali okungapheliyo, thatha kabini ngemini.

6. Ukuphuthelwa kokuthanjiswa ngeoyile eyimfuneko

Ukuphulula ioyile kubalulekile yindlela yendalo kwaye isebenza kakuhle ukunyanga ukuqaqanjelwa kwaye kukuncede ulale ngcono.

Izithako

• 8 ml yeoyile yeamangile
• Amaconsi ama-2 e-lime intyatyambo ebalulekileyo
• Amaconsi ama-2 e-bergamot ayimfuneko yeoyile
• Amaconsi ama-3 e-lavender ayimfuneko

Imowudi yokulungiselela

Yongeza izithako kwisitya, uzixube zonke, gungqisa kakuhle kwaye usebenzise ioyile ukuphulula umzimba wonke.

Isixa esichazwe apha ngasentla sanele kwimithambo yokunyanga. Akufuneki ulungiselele umxube ongaphezulu kokunyanzelwa ukuba uthambise, njengoko unokwenza ioksijini kwaye ilahle amandla onyango.

Ukongeza ekulungiseleleni izithako zokuphulula, kubalulekile ukukhetha ixesha elithe cwaka losuku, sebenzisa umculo ongasemva kwaye uqinisekise ukuba indawo apho i-massage izakwenzelwa khona ikubushushu obutofotofo kwaye ukukhanya kokukhanya akunamandla.

7. Ukutya ukuze ulale kakuhle

Jonga ezinye iindlela zendalo zokulwa nokungalali:

Kodwa ukuba ubunzima bokulala buba rhoqo, ukubonisana ngonyango kuyacetyiswa ukuvavanya ukuba yintoni enokubangela obu bunzima bokulala ukuze unobangela anyangwe hayi uphawu kuphela.