Umthamo weValerian Root weXhala kunye nokulala

Umxholo

• Yintoni ingcambu yeValerian?
• Isebenza njani ingcambu yeValerian?
• Umthamo ophakanyisiweyo wengcambu ye-valerian yokulala
• Umthamo ophakanyisiweyo woxinzelelo
• Ngaba ukuthatha ingcambu ye-valerian kuyasebenza kuxinzelelo kunye nokulala?
• Ngaba ingcambu ye-valerian ikhuselekile?
• Ngubani ongafanele athathe ingcambu ye-valerian?
• Amanyathelo alandelayo
• Q:
• A:

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Ukuba ufumene ixhala okanye unengxaki yokulala, mhlawumbi ucinga ngokuzama iyeza le-herbal ukuze ufumane isiqabu.

Ingcambu yeValerian sisithako esiqhelekileyo esithengiswa kwizongezo zokutya. Abaxhasi babanga ukuba inyanga ukulala nokungazinzi okubangelwa luxinzelelo. IValerian isetyenzisiwe kangangeenkulungwane njengeyeza elikhanyayo.

Yayisetyenziselwa iGrisi kunye neRoma yakudala ukwenza lula:

• ukuphuthelwa
• uvalo
• ndingcangcazela
• intloko ebuhlungu
• uxinzelelo

Isenokuba yile nto uyifunayo ukuze ekugqibeleni ulale kakuhle. Zininzi iimveliso zeengcambu ze-valerian kwintengiso namhlanje. Kodwa inani leengcambu ze-valerian eziqulathwe kwi-capsule nganye lahluka kakhulu.

Nalu ulwazi oluthe kratya malunga nedosi ecetyiswayo yengcambu ye-valerian kunye nezibonelelo zayo ezinokubakho kwezempilo.

Yintoni ingcambu yeValerian?

IValerian sisityalo esingapheliyo esinegama lenzululwazi IValeriana officinalis. Isityalo sikhula endle kumathafa engca kuwo wonke uMntla Melika, eAsia naseYurophu.

Ivelisa iintyatyambo ezimhlophe, ezimfusa, okanye ezipinki ehlotyeni. Amalungiselelo e-Herbal enziwa ngengcambu yesityalo.

Isebenza njani ingcambu yeValerian?

Abaphandi abaqinisekanga ukuba ingcambu ye-valerian isebenza njani ukunciphisa ukuphuthelwa kunye noxinzelelo. Bacinga ukuba ngokufihlakeleyo inyusa amanqanaba eekhemikhali eyaziwa ngokuba yi-gamma aminobutyric acid (GABA) kwingqondo. I-GABA inegalelo kwimpembelelo yokuzola emzimbeni.

Amachiza amayeza aqhelekileyo oxinzelelo, anje nge-alprazolam (Xanax) kunye ne-diazepam (Valium), nawo anyusa amanqanaba e-GABA kwingqondo.

Umthamo ophakanyisiweyo wengcambu ye-valerian yokulala

Ukuphuthelwa, ukungakwazi ukulala okanye ukulala, kuchaphazela isinye kwisithathu sabo bonke abantu abadala kanye kube kanye ebomini babo. Inokuba nefuthe elibonakalayo kwimpilo-ntle yakho nakubomi bemihla ngemihla.

Ngokusekwe kuphando olukhoyo, thatha i-300 ukuya kwi-600 milligrams (mg) yengcambu ye-valerian imizuzu engama-30 ukuya kwiiyure ezimbini ngaphambi kokulala. Oku kulungele ukulala okanye ingxaki yokulala. Kwiti, cwina i-2 ukuya kwi-3 yeegram zengcambu ye-valerian eyomileyo kwi-1 indebe yamanzi ashushu kangangemizuzu eli-10 ukuya kweli-15.

Ingcambu yeValerian ibonakala isebenza kakuhle emva kokuyithatha rhoqo iiveki ezimbini okanye nangaphezulu.Musa ukuthatha ingcambu ye-valerian ngaphezulu kwenyanga ngaphandle kokuthetha nogqirha wakho.

Umthamo ophakanyisiweyo woxinzelelo

Ngexhala, thatha i-120 ukuya kwi-200 mg, kathathu ngemini. Umthamo wakho wokugqibela weengcambu ze-valerian kufuneka ube ulungile ngaphambi kokulala.

Umthamo ocetyiswayo woxinzelelo ngokubanzi uphantsi kunedosi yokulala. Kungenxa yokuba ukuthatha iidosi eziphezulu zeengcambu ze-valerian emini kunokukhokelela ekulaleni emini.

Ukuba ulele emini, kungenza kube nzima kuwe ukuba uthathe inxaxheba kwimisebenzi yakho yemihla ngemihla.

Ngaba ukuthatha ingcambu ye-valerian kuyasebenza kuxinzelelo kunye nokulala?

Uninzi lwezifundo ezincinci zeklinikhi zenziwe ukuvavanya ukusebenza kunye nokhuseleko lweengcambu ze-valerian zokulala. Iziphumo zixutywe: Kuhlolisiso olulawulwa yi-placebo ngo-2009, umzekelo, abasetyhini abanobuthongo bathatha i-300 mg ye-valerian ekhupha imizuzu engama-30 ngaphambi kokulala iiveki ezimbini.

Abafazi baxela ukuba akukho phuculo lubalulekileyo ekuqaleni okanye kumgangatho wokulala. Ngokunjalo, uphononongo lwezifundo ezingama-37 lufumanise ukuba uninzi lweemvavanyo zeklinikhi yengcambu ye-valerian ayibonisanga mahluko phakathi kwengcambu ye-valerian kunye ne-placebo xa ulele. Ezi zifundo zenziwa kubantu abasempilweni nakubantu abanesiphene.

Kodwa iZiko leSizwe lezeMpilo (i-NIH) lichaza isifundo esidala esibonisa ukuba i-400 mg ye-valerian yeengcambu ezikhutshiweyo ibuphucule kakhulu ubuthongo xa kuthelekiswa ne-placebo kumavolontiya asempilweni ayi-128.

Abathathi-nxaxheba baxele ukuphuculwa kwexesha elifunekayo ukuze balale, umgangatho wokulala, kunye nenani eliphakathi kokuvuka kobusuku.

I-NIH ikwaphawule ulingo lweklinikhi apho abantu abali-121 abanobuthongo bethatha i-600 mg yeengcambu ezomileyo ze-valerian bezinciphisile iimpawu zokungalali xa kuthelekiswa ne-placebo emva kweentsuku ezingama-28 zonyango.

Uphando ngokusetyenziswa kwengcambu ye-valerian ekunyangeni uxinzelelo luyasilela. Isifundo esinye esincinci sika-2002 kwizigulana ezingama-36 ezinengxaki yoxinzelelo ngokubanzi zifumanise ukuba i-50 mg yeengcambu ze-valerian zinikwe kathathu ngemini iiveki ezine zinciphise kakhulu umlinganiso woxinzelelo xa kuthelekiswa ne-placebo. Olunye uphando ngoxinzelelo lusebenzisa iidosi eziphezulu.

Ngaba ingcambu ye-valerian ikhuselekile?

Ulawulo lwe-U.S. Kunye noLawulo lweeDrug (i-FDA) lubhala ingcambu ye-valerian "eyaziwa njengekhuselekileyo" (GRAS), kodwa iziphumo ebezingalindelekanga ezixeliweyo zixeliwe.

Iziphumo ezinokubakho zibandakanya:

• intloko ebuhlungu
• isiyezi
• isisu esibuhlungu
• ukungazinzi

Njengazo zonke iimveliso ze-herbal kunye nezongezo e-United States, iimveliso zeengcambu ze-valerian azilawulwa kakuhle yi-FDA. Ingcambu yeValerian inokukwenza wozele, ngoko musa ukuqhuba okanye ukusebenzisa oomatshini emva kokuyithatha.

Ngubani ongafanele athathe ingcambu ye-valerian?

Nangona ingcambu ye-valerian ithathwa njengekhuselekileyo, aba bantu balandelayo akufuneki bayithathe:

• Abasetyhini abakhulelweyo okanye abongikazi. Umngcipheko wosana olukhulayo awukavavanywa, nangona u-2007 kwiigundane ezimisele ukuba ingcambu ye-valerian ayinakuchaphazela usana olukhulayo.
• Abantwana abangaphantsi kweminyaka emi-3 ubudala. Ukhuseleko lweengcambu ze-valerian aluzange luvavanywe kubantwana abangaphantsi kwe-3.

Musa ukudibanisa ingcambu ye-valerian kunye notywala, ezinye izixhobo zokulala, okanye i-anti-depressants.

Kulumkele ukuyidibanisa neziyobisi ezithomalalisayo, ezinje nge-barbiturates (umzekelo, phenobarbital, secobarbital) kunye ne-benzodiazepines (umzekelo, Xanax, Valium, Ativan). Ingcambu yeValerian inefuthe lokuthomalalisa, kwaye isiphumo sinokulutha.

Ukuba uthatha nawaphi na amayeza, buza ugqirha wakho ukuba kukhuselekile na ukuthatha ingcambu ye-valerian. Ingcambu yeValerian inokunyusa iziphumo ze-anesthesia. Ukuba uceba ukwenza utyando, yazisa ugqirha wakho kunye ne-anesthesiologist ukuba uthatha ingcambu ye-valerian.

Amanyathelo alandelayo

Ingcambu ye-valerian ene-powder ifumaneka kwifomule kunye nefomathi yethebhulethi, kunye neti. Ungathenga ingcambu ye-valerian ngokulula kwi-Intanethi okanye kwiivenkile ezithengisa iziyobisi.

Qiniseka ukuba ufunda iilebheli zemveliso kunye nezikhombisi ngaphambi kokuba uthathe ingcambu ye-valerian. Ezinye iimveliso zinedosi yengcambu ye-valerian ephezulu kunezixa zichaziweyo ngasentla. Gcina ukhumbula, nangona kunjalo, ukuba akukho dose imiselweyo yengcambu ye-valerian.

Ngelixa kukhuselekile, akucaci nokuba ngaba iidosi eziphezulu ziyafuneka na kwimveliso. I-NIH iqaphele isifundo esinye sangomhla esifumene ukuthatha i-900 mg yeengcambu ze-valerian ebusuku kunokwenyusa ubuthongo kwaye kukhokelele "kwisiphumo se-hangover" ngentsasa elandelayo.

Buza ugqirha wakho ukuba awuqinisekanga malunga nedosi ekufuneka uyithathileyo.

Ingcambu yeValerian inokukwenza wozele. Musa ukuqhuba okanye usebenzise oomatshini abanzima emva kokuthatha ingcambu ye-valerian. Elona xesha lilungileyo lokuthatha ingcambu ye-valerian yokulala ilungile ngaphambi kwexesha lokulala.

Amayeza esintu okanye amayeza ayisoloko iyimpendulo yeengxaki zokulala kunye noxinzelelo. Yiya kugqirha wakho ukuba ukulala, ixhala / uvalo, okanye uxinzelelo luyaqhubeka. Unokuba nemeko engaphantsi, njengokulala kwe-apnea, okanye ukuphazamiseka kwengqondo, efuna uvavanyo.

Q:

Ngaba kufanelekile ukuba uthenge ingcambu ye-valerian ukuba uyenze xa unamaxhala okanye ulala?

Isigulana esingaziwayo

A:

Nangona kungaqinisekiswanga, ixhala kunye nokuqaqanjelwa sisifo abanokulala banokuzuza ekuthatheni ingcambu ye-valerian yengcambu mihla le. Ikwanokubangela iziphumo ebezingalindelekanga ezimbalwa kunamayeza emveli okuba nexhala okanye ukulala, oko kuyenza inyango efanelekileyo kubantu abaninzi.

Natalie Butler, RD, LDAIimpendulo zimele uluvo lweengcali zethu zonyango. Yonke imixholo inolwazi ngokungqongqo kwaye akufuneki ukuba ithathelwe ingqalelo njengengcebiso yezonyango.

Iimpendulo zimele uluvo lweengcali zethu zonyango. Yonke imixholo inolwazi ngokungqongqo kwaye akufuneki ukuba ithathelwe ingqalelo njengengcebiso yezonyango.

UJacquelyn Cafasso ubekwangumbhali kunye nohlalutyo lophando kwindawo yezempilo kunye namayeza ukusukela waphumelela isidanga sebhayoloji kwiYunivesithi yaseCornell. Inzalelwane yaseLong Island, NY, wafudukela eSan Francisco emva kwekholeji, emva koko wathatha ikhefu elifutshane lokuhambahamba emhlabeni. Ngo-2015, uJacquelyn wasuka eCalifornia enelanga waya eGainesville, eFlorida, apho eneehektare ezisixhenxe kunye nemithi yeziqhamo engama-58. Uyayithanda itshokholethi, ipitsa, ukuhamba intaba, iyoga, ibhola ekhatywayo kunye necapoeira yaseBrazil. Nxibelelana naye kwi-LinkedIn.