Ukuba uhlala noxinezeleko olungapheliyo, ukusetyenziswa kwengqondo / umzimba (ezifana nokucamngca kwengqondo ) kunye nokuthetha nengcali yezempilo yengqondo kunokuncedisa ukunciphisa iingxaki zakho kwaye ukhulule ingqondo yakho. Kukho uphando olubonisa ukuba iphunga leoli le-aromatherapy linokubangela.
Nazi zizithoba ezithandwayo, kunye neengcebiso malunga nendlela oyisebenzisa ngayo:
1 - i-Lavender i-Oil Essential
Enye yeoli eyaziwayo kakhulu kwi-aromatherapy, ioli ye-lavender iyayixabisa ngenxa yeempembelelo zokutholisa umzimba kunye nengqondo kunye nokukwazi ukunciphisa uxhalaba. Ukufunda okupapashwe kwi- Journal of Alternative and Complementary Medicine , ngokomzekelo, abathathi-nxaxheba babecala kwixinzelelo ngaphambi kokugqiba umsebenzi wememori. Abo babethelela i-lavender iphunga phambi kokuba bagxininiswe benza ngakumbi kunezo zibethe i-placebo iphunga.
Kwiphononongo epapashwe kwi- International Journal of Nursing Practice , i-aromatherapy esebenzisa i-3% ye-lavender i-oil spray kwiingubo zafunyanwa zisebenzayo ekunciphiseni uxinzelelo olusebenzayo iintsuku ezintathu ukuya kwezine.
Ioli ye-lavender inokufumaneka kwiintlobo zeemveliso ze-aromatherapy, kuquka i-salts yokuhlamba kunye neoli ye-massage. Enye indlela yokusebenzisa isiphunga elivuthayo le-lavender: ukusika i-lavender-ukungenisa itiye yemveliso, ethengiswa kwiindawo ezininzi zokutya ezendalo.
2 - i-Bergamot ebalulekileyo yeoli
Ioli eyenza i-grey ingqungquthela yayo isignatshu, ioli yebergamot ebalulekileyo iyasetyenziswa kakhulu kwi-aromatherapy. Ukuxhaswa kwinqanaba lezityalo zaseLitrus ezibizwa ngokuba yiCitrus bergamia , eli li-oyile elibalulekileyo linokukunceda ukunciphisa uxinzelelo lwakho.
Nangona uphando malunga nemiphumo yeoli ye-bergamot ibaluleke kakhulu, uphando oluthile lubonisa ukuba ioli inganceda ukunciphisa uxinzelelo kunye nokukhuthaza ukuphumla. Ucwaningo lwango-2017 olupapashwe kwi- Phytotherapy Research , ngokomzekelo, lufumene ukuba i-oyile yeoli ye-bergamot ebalulekileyo yimizuzu eyi-15 yenze iinguqu zengqesho zabathathi-nxaxheba ziphuculwe kwisigumbi sokulinda kwiziko leziko lempilo yengqondo.
I-Bergamot ioli efunekayo inokuphucula iimvakalelo eziphazamisayo kunye nokukhathala kunye namazinga e-cortisol emathunjini amancinci (i-hormone esoloko ibizwa ngokuthi "i-hormone yoxinzelelo"), ngokutsho kovavanyo luka-2015.
Xa usebenzisa ioli ye-bergamot ebalulekileyo yokuphucula uxinzelelo, ioli kufuneka idibaniswe neoli ye-oyilethi (njengejojoba, i-almond sweet, okanye i-avocado) ngaphambi kokuba isetyenziswe kancinci okanye yongezwe ebhahleni. Ungaphinda utyhuse iphunga elicocekileyo ngokufafaza i-drop okanye ezimbini zeoli phezu kwengubo okanye izicubu okanye usebenzisa i-aromatherapy diffuser.
I-3 - I-Lemongrass i-Oyili
Ngokwenyama yemvelo yokuxhalaba, abanye abantu baphendukela kwi-aromatherapy equka ukusebenzisa i-lemongrass ioli efunekayo, ioli efakwe kwi-lemongrass isityalo ( Cymbopogon citratus ). Ukufakela isiphunga seoli (okanye ukuyisebenzisa kancinci kancinci emva kokudibanisa neoli ephetheyo) kucingelwa ukukhuthaza ukuphumula nokunciphisa iimpawu zokuxhalabisa.
Nangona kukho uphando olunciphekileyo malunga nokusebenza kweoli ye-lemongrass ebalulekileyo, uphando olushicilelwe kwiNcwadi ye-Alternative and Complementary Medicine ngo-2015 yaboniswa ukuba abathathi-nxaxheba bavelele kwi-lemongrass ioli efunekayo yanyanzeliswa ngokukhawuleza kunye nokuxhatshazwa kwaye bafumana ngokukhawuleza kwimeko yokuxhalabisa xa kuthelekiswa nalabo abafakela isiphumo sokulawula (ioli yomthi we-tea) okanye i-placebo.
4 - i-Neroli i-oyile eyimfuneko
I-aromatherapy isilungiso ngesiphunga elimnandi nelivumba, i-neroli ioli efunekayo ngamanye amaxesha isetyenziselwa ukunciphisa uxhalaba. Abacebisi bathi ukuphefumula ngephunga lalo li-oyile elibalulekileyo (lisuka kwiintyatyambo zomthi ovuthayo wesiliva) kunokunceda ukuphucula nokuyeka ukukhathazeka ngokweqile.
Uphando malunga nempilo ye-neroli i-oyile ebalulekileyo iyancipha. Ngokomzekelo wophando olushicilelwe kwi- Hepato-gastroenterology , umzekelo, abathathi-nxaxheba bakhupha ioli ye-neroli okanye ulawulo (ioli ye-sunflower) ngaphambi kokugqithisa i-colonoscopy. Abo babebethelele ioli ye-neroli babenomfutho wegazi we-systolic ophantsi (inombolo ephezulu ekufundeni kwengcinezelo yegazi), nangona kunjalo, akukho tshintsho kwixhala okanye intlungu.
I-5 - I-Oli ebalulekileyo yeoli
Ioli efunekayo ye-lemon, echithwe kumagqabi esityalo semonon, sele ifunyenwe kwizifundo zokuqala kwizilwanyana ukuba zineenkcukacha zokunciphisa nokukhathazeka.
Ucebile nge-linalool (isakhi esifumaneka kwiimon, ii-oranges, i-basil, i-mangos, iidiliya, i-lavender, nezinye ukutya kunye neentyantyambo), oogqirha be-aromatherapy bavame ukusebenzisa ioli efunekayo yokuncedisa uxinzelelo, ukuphucula umoya, ukukhuthaza ukulala nokuphucula iimpawu zokudakumba .
E-UK, izixhobo ze-inhaler zomntu eziye zazisetyenziselwa kwisikhungo somhlaza ukukhuthaza ukuphumla nokukhupha isicupucu, kunye neoli efunekayo ye-lemon enye yezinto eziqhelekileyo ezisetyenziswayo.
6 - i-Yuzu Essential Oil
Iphunga elide elisetyenziswe kwi-aromatherapy, i-yuzu yamaJapan efunekayo ngamanye amaxesha ihlawuliswa njengesisombululo sendalo sokuxinwa kwengcinezelo. Kucinga ukuba ukuphefumula kwi-citrus ephosakeleyo yeoli efunekayo inokuyithintela umsebenzi wesistim sokukhathazeka (uxanduva lokulwa nomzimba okanye ukuphendula kwendiza) kwaye, kwakhona, kukhuthaza ukuphumla.
Imizuzu eyishumi ye-yuzu ivumba elivumbayo lifunyenwe ukunciphisa i-salivary chromogranin A (isalathisi soxinzelelo kunye novelwano lwenkqubo yesantya) kunye nokuxinezeleka kwengqondo, ngokutsho kwesifundo esincinci.
Kwiphononongo eshicilelwe kwiiNkcukacha zoPhicotho oluPheleleyo kwiMicrothe , ukuphulukiswa kweoli ye-yuzu ebalulekileyo kunciphisa amanqanaba okuxhalaba oomama abanakekela abantwana abagulayo kwiklinikhi yabantwana.
I-7 - I-Oyili ye-Orange ebalulekileyo
Kufuneka ukhulule? Uphando oluphambili lubonisa ukuba ukuphefumula kwiphunga elimnandi leoli eluncedo eluncedo kunokunceda ukunciphisa uxhalaba lwakho. Uphononongo olushicilelwe kwiNcwadi ye-Alternative and Complementary Medicine , umzekelo, watyhola ukuba abathathi-nxaxheba ababethebile ioli e-oyile ebalulekileyo ayinayo ukwanda kwexhala okanye uxinzelelo ngexesha lexinzelelo lokuxhalabisa, ngokungafani nalabo abafakela iphunga lokulawula (itiye lomthi ioli) okanye i-placebo.
Olunye uhlobo lweoli e-oyile ebalulekileyo eyaziwa njenge-orange embi (i- Citrus aurantium ) yafunyanwa ukunciphisa ukuxhalabisa ngexesha lesiganeko sokuthetha esidlangalaleni, ngokwe-2017.
I-Ylang Ylang Essential Oil
Phantse izigidi ezingama-67 zaseMerika zinexinzelelo ephezulu yegazi, ingozi ebalulekileyo yesifo senhliziyo. Ukuncedisa ukuhambisa uxinzelelo lwegazi kunye nokukhuthaza intliziyo yakho, kubalulekile ukugcina ubunzima obunempilo, usebenzise umzimba rhoqo, ulandele ukutya okunokulinganisela, unciphise ukutyiwa kwetyuwa kunye notywala, kwaye ugweme ukutshaya.
Uphando oluphambili lubonisa ukuba i-ylang ylang i-oyile ebalulekileyo (into esetyenziswa ixesha elide kwi-aromatherapy) ingaba yinzuzo kwabanye abantu abanegazi eliphezulu. Ngokomzekelo, isifundo esincinci esashicilelwe ngo-2012 sibone ukuba ukuphefumula kwintlaka ye-aromatherapy idibene equkethe i-ylang ylang ebalulekileyo yeoli iholele ekunciphiseni koxinzelelo lwegazi kunye namazinga e-hormonic stress.
Nangona ngokukhawuleza ukuphakamisa i-ylang ylang ioli efunekayo ekulawuleni uxinzelelo lwegazi, ukubandakanya i-aromatherapy kunye ne-ylang ylang kwindlela yakho yokuzinakekela kunokunika uncedo lokunciphisa uxinzelelo oluya kuphucula impilo yakho yonke.
9 - I-Oil Essential Oil Essential
Ioli e-aromatherapy enephunga elimnandi, elinomsoco, ioli yokubaluleka ngamaxesha ngamaxesha isetyenziselwa ukuphazamisa nokunciphisa uxinzelelo. Ngokuqhelekileyo igxothwe kwi-resin yesihlahla se-boswellia, ioli ye-intanethi ebalulekileyo ibhekiswe ekunciphiseni ukuxhalabisa.
Kuze kube ngoku, uphando malunga nemiphumo yokuxinwa kwengcinezelo yeoli ye-intanhla ibalulekile kakhulu. Nangona ngoku kukho ukungabikho kwenkxaso yenzululwazi yokuba ibhenca inokulwa nokuxinzezeleka, kunokwenzeka ukuba ukusebenzisa ioli efunekayo kunye neoli ephumayo efana ne-lavender, i-rose, kunye namaconsi e-orange kwioli okanye kwimizimba inokukunceda uhlalise .
Xa usebenzisa ii-oyile zibalulekileyo, qinisekisa ukudibanisa ioli kunye neoli ephathekayo (njengejojoba, i-almond amnandi, okanye i-avocado), ngaphambi kokuba uyibeke esikhanyeni okanye uyongeze ebhahleni lakho. Ungasebenzisa kwakhona i-aromatherapy diffuser okanye i-vaporizer, okanye ufefe amaconsi ambalwa eoli kwiphantshi okanye kwiisisiti uze uphefumule ngephunga layo.
10 - Iingcebiso ezingakumbi malunga nokusebenzisa iiOyile ezibalulekileyo zoxinzelelo
Nangona i-history ye-aromatherapy yexesha elide lokusetyenziswa, kusekho ukungabikho kwezilingo ezinkulu zeklinikhi ezihlola imiphumo ye-aromatherapy kwixhala. Nangona ioli efunekayo edibaniswe neoli ephetheyo kunye nokuxutywa kwesikhumba okanye eyongezwa kubhedi ingakunceda uguqulwe emva kosuku oluxinezelekileyo, qhagamshelana nomboneleli wakho wezempilo ngaphambi kokusebenzisa amafutha abalulekileyo nayiphi na imeko.
Nangona phantse wonke umntu uhlangabezana noxinzelelo rhoqo ngoku, kubalulekile ukubukela iimpawu zesifo sokuxhalabisa. Ukuba ufumana iimpawu ezifana nobukho obusondeleyo bokuba uxhala okanye uxinzelelo, ubunzima bokugxila, kunye nokuphazamiseka kokulala, okanye uneminye impawu echaphazelayo, qi niseka ukuthetha nomboneleli wakho wezempilo.
Imithombo:
> Chamine I, Oken BS. Iimpembelelo zamaRoma kwi-Physiologic kunye noCognitive Function Ukulandela uxinzelelo olunzulu: Uphando loMatshini. J Altern Complement Med. 2016 Sep; 22 (9): 713-21.
> Iya kwi-TC, i-Ursulino FR, i-Almeida-Souza TH, i-Alves PB, i-Teixeira-Silva F. I-Effect ye-Lemongrass i-Aroma kwi-Experimental Ukuxhalabisa kubantu. J Altern Complement Med. 2015 Dec; 21 (12): 766-73.
> Hu PH, Peng YC, Lin YT, Chang CS, okanye MC. I-Aromatherapy ekunciphiseni i-colonoscopy enxulumene neengxaki zenkqubo kunye nemigangatho yemvelo: uvavanyo olulawulwa ngokungahleliwe. Hepatogastroenterology. 2010 Sep-Oct; 57 (102-103): 1082-6.
> Kim IH, Kim C, Seong K, Hur MH, Lim HM, Lee MS. I-oil incineration inhalation kwixinzelelo legazi kunye namazinga angama-cortisol angama-sortary and hypertensive subjects. U-Evid osekelwe kwiNkxaso ye-Alternat Med. 2012; 2012: 984203.
> Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onikwe ilayisenisi. 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.