Izindlela ezi-3 eziqinisekisiwe zasekhaya zokukhathazeka

-Delile

• 1. IKava-kava
• 2. UValerian
• 3. I-Ashwagandha
• Ukunakekela lapho usebenzisa amakhambi asekhaya

Izindlela zokwelapha ekhaya zokukhathazeka ziyindlela enhle kubantu abahlupheka ngokweqile, kepha zingasetshenziswa futhi ngabantu abatholakala ukuthi bane-generalized disorder disorder, ngoba bayindlela yemvelo yokuqeda izimpawu.

Kodwa-ke, ukusetshenziswa kwalezi zindlela zokwelapha akufanele nanini kungene esikhundleni sokwelapha esiboniswe udokotela, noma ukugcwaliseka kwezikhathi zengqondo, ikakhulukazi esimweni sokukhathazeka, futhi kufanele kube ukwelashwa okuhambisanayo ukusiza ukulawula ukukhathazeka isikhathi eside.

Bheka amanye amathiphu wemvelo wokukhathazeka kuvidiyo:

1. IKava-kava

IKava-kava isitshalo eselapha, esaziwa ngokwesayensi njenge I-Piper methysticum, ene-kavalactones ekubunjweni kwayo, izinto zemvelo ezikhombise isenzo esifana ne-benzodiazepines, ezingenye yezinhlobo eziyinhloko zamakhambi asetshenziswa ekwelapheni ukwelashwa kokukhathazeka.

Ngokwezifundo ezithile, ama-kavalactones abonakala enza lula ukusebenza kwe-GABA, i-neurotransmitter eyehlisa ukusebenza kohlelo lwemizwa oluphakathi, isiza umuntu ukuthi akhululeke. Ngaphezu kwalokho, i-kava-kava nayo ibonakala iqukethe ezinye izinto ezisebenzayo, ezisebenza kwezinye izifunda ezithile zobuchopho, ikakhulukazi e-amygdala nase-hippocampus, ezinciphisa izimpawu zokukhathazeka.

Yize enye yezindlela ezivame kakhulu zokudla i-kava-kava kungukusebenzisa itiye ezimpandeni zayo, okungcono ukuthatha isithasiselo se-kava-kava, osithenga ezitolo zokudla zezempilo, ngoba kulula ukulawula inani lezinto ezisebenzayo okufakiwe. Njengokwengeza kungakuhle ukuthi uthathe ama-50 kuye kuma-70 mg wokukhishwa okuhlanziwe, kathathu ngosuku, noma ngokusho kukadokotela noma umuthi wamakhambi.

Izithako

• 2 wezipuni zempande kava-kava;
• 300 ml wamanzi.

Imodi yokulungiselela

Beka impande ye-kava-kava ukuze ubilise ngamanzi imizuzu eyi-10 kuya kwengu-15. Ngemuva kwalokho mayifudumale futhi ihlunge. Phuza izikhathi ezimbili kuya kwezingu-3 ngosuku.

2. UValerian

IValerian iyindlela enhle kakhulu kubantu abahlushwa ukukhathazeka ngenxa yokuqwasha noma ukungalali. Lokhu kungenxa yokuthi i-valerian iqukethe i-valeric acid ekubunjweni kwayo, ingxenye esebenza kumaseli wesistimu yezinzwa futhi inomthelela wokuthula, ngaphezu kokusiza ukulawula umjikelezo wokulala.

Ngokwezifundo ezithile, lesi sitshalo kungenzeka singasebenzi kahle ekukhathazekeni okujwayelekile, ngoba sisiza kakhulu ukulawula ukulala.

IValerian icishe idliwe ngaso sonke isikhathi ngesimo setiyi, noma kunjalo, ingasetshenziswa futhi njengesengezo. Kulokhu, okuhle ukuthatha u-300 kuye ku-450 mg, kathathu ngosuku, noma ngokwesincomo sikadokotela noma se-herbalist.

Izithako

• Isipuni esingu-1 sezimpande ze-valerian;
• 300 ml wamanzi abilayo.

Imodi yokulungiselela

Faka impande ye-valerian emanzini abilayo bese uyiyeka ime imizuzu eyi-10 kuye kwengu-15, bese uyihluza uyivumele ifudumele. Phuza imizuzu engama-30 kuya kwengu-45 ngaphambi kokulala.

Ngokuhambisana nezimpande ze-valerian, ungangeza isipuni senye enye imifino ezolisayo, njenge-passionflower noma i-lavender, isibonelo.

3. I-Ashwagandha

I-Ashwagandha, eyaziwa nangokuthi yi-Indian ginseng, singesinye isitshalo somuthi esinomphumela oqinisekisiwe wokulwa nesifo sokukhathazeka nokucindezeleka okungapheli. Lesi sitshalo sisetshenziswa kakhulu eNdiya ngenxa yesenzo sayo se-adaptogenic, esisiza ukulawula ukucindezela komzimba, sinciphise ukukhiqizwa kweCortisol eyi-hormone ekhiqizwa ngezikhathi zengcindezi futhi okungalungile ekusebenzeni kahle komzimba ngamanani akhuliswe isikhathi eside.

Ngaphezu kwesenzo se-adaptogenic, i-ashwagandha nayo inezinto ezisebenza ohlelweni lwezinzwa oluphakathi ngendlela efanayo ne-neurotransmitter GABA, eshiya umuntu ekhululekile.

I-Ashwagandha ingadliwa ngendlela yetiye, kepha-ke, lesi sitshalo singatholakala nangohlobo lwesengezo. Endabeni yesengezo, ucwaningo lukhombisa ukuthi umthamo kufanele ube phakathi kuka-125 kuye ku-300 mg, kabili ngosuku. Okufanelekile ngaso sonke isikhathi ukusebenzisa isengezo ngokuholwa udokotela noma umuthi wamakhambi.

Izithako

• Isipuni esingu-1 se-ashwagandha powder;
• 1 inkomishi yamanzi abilayo.

Imodi yokulungiselela

Faka i-ashwagandha eyimpuphu enkomishini yamanzi abilayo bese umboza imizuzu eyi-10 kuye kwengu-15. Bese uhlunga inhlanganisela, mayifudumale futhi iphuze ama-2 kuya kathathu ngosuku.

Ukunakekela lapho usebenzisa amakhambi asekhaya

Izindlela zokwelapha zasekhaya ezethulwe ukwelapha izimpawu zokukhathazeka zinezinto ezisebenzayo futhi, ngakho-ke, kufanele zisetshenziswe njalo ngokuholwa udokotela.

Ngaphezu kwalokho, la makhambi aphikisiwe kwabesifazane abakhulelwe, abesifazane abancelisayo, izingane noma abantu abanenkinga ehlobene namasosha omzimba.