Kubantu abajongene noxinzelelo, kubalulekile ukuthatha amanyathelo afana nokusebenzisa izixhobo zokuphumula, ukufumana umthambo wokuzilolonga nokulala ngokwaneleyo, nokuthetha nengcali yezempilo yengqondo.
Ukutshiza ikomidi elifudumeleyo yetiyi enomthi phakathi kwentsuku okanye ngokuhlwa kusiba yinto ephumayo, kwaye kukho ubungqina bokuba ezinye iibheyibhile zinezixhobo ezinokukunceda ukuxinezeleka. Nantsi ukhangelelaniso ezintandathu zeemithi eziza kukunceda uhlale uxolo.
1 - i-Linden Tea
Kwezinye iintlobo zonyango lomntu, ityhulwa ebizwa ngokuthi i-Lindeni kuthiwa inceda ukunciphisa uxhalaba. Kucinga ukuba ukuthatha izicucu zeentyatyambo zesiqhamo kwifomu kunokukunceda uphumule kwaye mhlawumbi unciphise ukusilala (imeko ehambelana neengxaki zokuxhalabisa).
Nangona kungekho uphando oluninzi malunga neenzuzo zezempilo zeLinden, olunye uphando olwalupapashwe kwi- Journal ye-Ethnopharmacology lufumene ukuba isityalo sinokukunceda ukunciphisa uxhalaba. Kwiimvavanyo kumagundane, abalobi beengxelo baqaphele ukuba i-linden ikhutshwe ingaba neendawo zokukhusela.
Ukuze uncedo olujongene nokuxhalaba nokulala, iilbs ezifana ne-valerian kunye ne-hops zinokuba luncedo. Ukuphuza iitayi ezinqabileyo ezifana ne-chamomile, ukuphefumla ngephunga elithozamisayo yeoli ye-lavender ebalulekileyo, okanye ukusebenzisa iindlela zokuphucula ezifana nokucamngca kunokukunceda ukuba uphuphe ngaphambi kokulala.
2 - I-Green Tea
I-amino acid efunyenwe ngokwemvelo kwi-tea eluhlaza, i-theanine kuthiwa ikhuthaza ukuphumula nokuphatha ezininzi iingxaki zempilo yengqondo. Ngokomzekelo, abaninzi abantu bathabatha izongezo zokuphelisa ukuxhalabisa, ukulwa nokudakumba, nokunciphisa uxinzelelo.
Okwangoku, izazinzulu azikaze zihlolisise imiphumo yempilo ye-ananine. Nangona kunjalo, uphando oluphambili lubonisa ukuba u-ananine unokunceda ukuphakamisa imizwa, ukuphucula ukusebenza kwengqondo, nokuzola ukuphendula komzimba kwixinzelelo.
Nangona ngokukhawuleza ukukhuthaza ukusetyenziswa kwezixhobo zonyango okanye ukukhusela nayiphi na imeko yempilo, ukufaka i-yoursanine ingeniso ngokuphuza itiye eluhlaza kunokunika uluhlu lweentlobo zempilo. Enyanisweni, uphando lubonisa ukuba abantu abaphuza itiye eluhlaza rhoqo banokukhuselwa okwandisiweyo kwi-high blood pressure kunye ne-cholesterol ephakamileyo (ezimbini ezibangela ingozi yesifo senhliziyo), kunye nezinye iindlela zomhlaza.
3 - i-Chamomile Tea
Ukufumana uncedo ekufumaneni iiyure ezisibhozo ezizimeleyo ubusuku bonke, zama ukujika kwi-chamomile. Uthi ukuzola iimbilini zakho, i-chamomile itholakale ukuphucula ukusebenza komsebenzi kwabasemsebenzini kwisigxina somqhubi opapashwe kwi- BMC Complementary and Alternative Medicine ngo-2011.
Ingxelo evela kwi- Journal of Health Psychology yongezelela ubungqina bokuthi ukuphazamiseka kokulala kungenakukunceda inqabileyo yakho. Kule ngxelo, izazinzulu zithetha ukuba ukulala kwakho kuphazamisekile ebusuku kungenza ube nokutya okuninzi ngexesha lokuvusa.
Ukongeza kokusela itiye ye-chamomile, kukho ubungqina bokuthi iphunga le-chamomile (usebenzisa umxube we-aromatherapy oqulethe i-chamomile ioli efunekayo) kunokukunceda ulale ngokugqithiseleyo. Ukuze uvune imiphumo ephumayo ye-chamomile, hlabanisa le oli kunye namanye amafutha okuguqula (njenge lavender) kunye neoli ephathekayo njengejojoba okanye i-almond amnandi. Kubalulekile ukuba uqaphele ukuba iioli eziyimfuneko akufanele zitshitshwe.
4 - i-Rosemary Tea
Ukugcina ingqondo yakho ibukhali kwiminyaka, kubalulekile ukuhlala ngokwenyama nangokwengqondo, landela ukutya okunotye kwi-antioxidants kunye ne-omega-3 fatty acids, nokulawula uxinzelelo lwakho. Ezinye izilwanyana zendalo, ezinjenge-rosemary yemifuno, zinokukunceda. Kukho ubungqina bokuba i-rosemary inokunceda ukuphucula impilo yengqondo ngokukhuthaza umsebenzi wengqondo echaphazelekayo ekulawuleni imizwa.
Kwisifundo sokuqala esapapashwa kwiphepha le- Fitoterapia ngo-2013, umzekelo, izazinzulu zathola ukuba i-rosemary yanceda ukuphucula imemori ende kwixesha. Uphononongo lubonisa ukuba izixhobo ezifumaneka kwi-rosemary zingaphazamisa umsebenzi we-enzymes eyaziwayo ukukhuthaza ukukhubazeka okunxulumene nokuguga kwimemori.
Ukufumana uncedo olungakumbi ekuhlaleni ingqondo yakho, cinga ukuthatha ukucamngca. Iziphumo ezivela kwizilingo zonyango ezipapashwe kwiminyaka yamuva zibonisa ukuba ukwenza ukucamngca kunokunceda ukunciphisa uxinzelelo kunye nokulwa nokulahlekelwa kwememori.
5 - I-Catnip Tea
Ukuncedisa ukuxinezeleka kwengxaki, abanye abaxhasayo bezilwanyana zamachiza bawaphuza itiye eyenziwa kunye ne-catnip, isityalo kwiintsapho zentsapho. Eyona nto iqhelekileyo isetyenziselwa ukuba i-agent yokutholisa iikati, i-catnip icingelwa ukuba ibe neepropati ezinokuzondla ezinokukunceda ukuphucula abantu.
Nangona i-catnip tea ngezinye izihlandlo isetyenziselwa uxinzelelo lwezempilo oluxinzeleleke uxinzelelo nokuxhalala, ngoku kukho ukungabikho kwenkxaso yesayensi yeemfuno zayo zempilo. Enyanisweni, uphando olunzulu olufumaneka kwi-catnip lubonisa ukuba isityalo singasenokuba nomphumo oshukumisayo xa sisetyenziswa.
Ukuze ukunyuka kwamagciwane okunokukunceda ukuphefumula, zama ukukhetha itiye eyenziwe nge-chamomile, passionflower , kunye ne-valerian. Uphando lubonisa ukuba ngasinye salezi zityalo singakunceda ukuzinza inkqubo yentsholongwane kunye nokunceda ukunciphisa uxinzelelo lwakho.
6 - I-Oat Straw Tea
Ngamanye amaxesha intlobo ye-Oat ifakwe njenge-booster energy. Kuthatyathwe kwiindawo ezingasentla ezingasentla ze-oat plant ezishiywe emva kokukrazula ingqolowa, kuthiwa uvale phakathi kwamanzi emini emva kokutshatyalaliswa kwamandla-kunye nokunciphisa iingxaki eziqhelekileyo ezifana nokuxhalaba, ukulala, kunye nokukhathazeka okungapheliyo.
Nangona kunomlando omude wokusetyenziswa njengendlela yokulungisa isicatshulwa ukuyeka ukuphuma kwamandla kunye nokuzinza ingqondo, kukho ukungabikho kovavanyo lwezesayensi oluxhasa izibango zempembelelo ye-oat straw. Nangona kunjalo, uphando oluphambili lubonisa ukuba ezinye iinxalenye zesityalo se-oat zinganceda ukuphucula impilo: i-oat bran, umzekelo, inokunceda amanqanaba e-cholesterol amancinci kunye nokukhusela ekukhuseleni kwemithambo yegazi (ingozi enkulu yentsholongwane ye-cardiovascular disease).
7 - Iingcebiso ezingakumbi malunga nokulwa neengcinezelo
Ukuze uncede ekuphakanyeni amanqanaba akho wamandla kwaye uhlalise ingqondo yakho, zama ukulungelelanisa indlela yokulala yakho, ukusika ishukela, kwaye ukongeza ukuqhuma okukhawulezayo komsebenzi kwindlela yakho yemihla ngemihla. Ukongezelela, ukuphefumula ngephunga elimnandi lokuphucula amafutha afana ne-lemon kunye negrapefruit kunokunceda uvuselele amandla akho, ngelixa usebenzise iindlela zokulawula uxinzelelo kunokulwa nokutshiswa.
Ukuba ucinga ukusebenzisa nayiphi na uhlobo leyeza (kunye nee-teas herbs) zokulawula uxinzelelo, qiniseka ukuba ukhangele ugqirha wakho kuqala.
Imithombo
ULundahl A, uNelson TD (2015) Ukulala nokutya: Ukuhlaziywa kweenkqubo ezininzi kubantwana nakubantu abadala. I-Journal yezeMpilo yengqondo 20 (6): 794-805.
UZick SM, i-Wright BD, iSen A, u-Arnedt JT.Uvavanyo lovavanyo olusebenzayo kunye nokukhuselwa kwenkqutyana ye-chamomile echanekileyo yokulahla okungundoqo okungapheliyo: isifundo somqhubi esilungelelanisa indawo. I-BMC Incedisa i-Altern Med. 2011 Septemba 22; 11: 78. i-doi: 10.1186 / 1472-6882-11-78.
Aguirre-Hernández E1, Martínez AL, González-Trujano ME, Moreno J, Vibrans H, Soto-Hernández M. Ukuhlolwa kwe-Pharmacological ye-anxiolytic and sedative effects of Tilia americana L. var. mexicana kwiigundane. J Ethnopharmacol. 2007 Jan 3; 109 (1): 140-5. Epub 2006 Julayi 21.
I-Ozarowski M1, i-Mikolajczak PL, i-Bogacz A, i-Gryszczynska A, i-Kujawska M, i-Jodynis-Liebert J, i-Piasecka A, i-Napieczynska H, i-Szulc M, i-Kujawski R, i-Bartkowiak-i-Wieczorek J, i-Cichocka J, uBobkiewicz-Kozlowska T, iCzerny B, iMrozikiewicz PM . I-Rosmarinus officinalis L. i-extract leaf ikhuphula ukukhulelwa kwememori kwaye ichaphazela i-acetylcholinesterase kunye nemisebenzi ye-butyrylcholineterase kwi-brain brain. Fitoterapia. 2013 Dec; 91: 261-71. i-doi: 10.1016 / j.fitote.2013.09.012. Epub 2013 Septemba 27.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.