Ungakushaya kanjani ukuqwasha ngaphandle kwemithi

-Delile

• 1. I-Banana Smoothie enamantongomane
• 2. Itiye leHop
• 3. Iwayini elinamakha
• 4. Iresiphi yesithelo se-Passion mousse
• 5. Itiye elimuncu lewolintshi
• 6. I-massage yokuqwasha ngamafutha abalulekile
• 7. Ukudla ukuze ulale kahle

Ikhambi elihle lemvelo lokuqwasha ikhambi elenziwe ngamakhambi elisuselwa ku-valerian elingathengwa ngaphandle kwencwadi kadokotela emakhemisi. Kodwa-ke, lolu hlobo lwamakhambi akufanele lusetshenziswe ngokweqile ngoba lungadala ukuncika okuthile ngesikhathi sokulala.

Ngakho-ke, ngaphambi kokusebenzisa amakhambi ekhemisi, kunezixazululo ezingokwemvelo ezinganela ukuqeda ukuqwasha, njenge:

1. I-Banana Smoothie enamantongomane

Le iresiphi kavithamini kabhanana ilungele ukuqwasha ngoba ubisi, ubhanana noju, uma kuhlangene, kukusiza uphumule, okwenza kube lula ukulala.

Ngaphezu kwalokho, lokhu kudla kukhulisa ukumuncwa kwe-tryptophan, okusiza ekwakheni i-serotonin, i-hormone okuthi lapho ikhishelwa emfudlaneni wegazi kunikeze umuzwa wenhlalakahle nokuzola, kukhuthaza ukulala.

Izithako

• 1 ubhanana
• 1 ucezu lukapapaya / papaya
• 1 inkomishi yobisi
• 1 isipuni soju
• Isipuni esingu-1 ama-walnuts aqoshiwe

Imodi yokulungiselela

Faka zonke izithako ku-blender bese ushaya kahle bese uyaphaka.

Kufanele uphuze 1 inkomishi yale vithamini nsuku zonke ngaphambi kokulala. Kodwa-ke, uma ukuqwasha kungathuthuki emavikini ama-3, kufanele kuboniswane nodokotela, njengoba kungadingeka umuthi othile.

2. Itiye leHop

Ikhambi lemvelo elihle kakhulu lokuqwasha nokukhathazeka, njengoba lesi sitshalo eselaphayo sinesenzo sokuzola futhi sokulala, esinamandla impela, ngakho-ke, ukusetshenziswa kwaso kukhonjisiwe kulabo abahlushwa ukuqwasha okususelwa ekukhathazekeni.

Izithako

• 1 isipuni samahops
• Isipuni esingu-1 samaqabunga esithelo sothando
• Isipuni esingu-1 se-lemon balm
• 200 ml wamanzi abilayo

Imodi yokulungiselela

Faka zonke izithako epanini ubilise cishe imizuzu emihlanu. Lindela ukufudumala, ukuhluza bese uphuza inkomishi eyodwa yaleli tiye izikhathi ezine ngosuku.

Izithelo ze-Passion, u-hops kanye ne-lemon balm yizitshalo zokwelapha ezinezinto zokutholisa umoya, azinakho ukuphikisana futhi uma zisetshenziswa ndawonye zisebenza kangcono kakhulu uma kwenzeka uqwasha.

3. Iwayini elinamakha

Le recipe inhle ukukusiza ulale ngokushesha futhi uthuthukise ikhwalithi yokulala ngoba iqukethe utshwala nezitshalo zokwelapha ezikhuthaza ukulala.

Izithako

• Ilitha elilodwa lewayini elibomvu
• 10 g wamaqabunga e-valerian
• 10 g we-wort yaseSt
• 10 g wezimbali ze-hops
• 10 g wezimbali ze-lavender
• Induku yesinamoni engu-1

Imodi yokulungiselela

Sika kahle wonke amaqabunga amakhambi okwelapha bese uwaxova kahle ngosizo lwe-pestle noma isibambo sesipuni sokhuni. Bese ubangeze ewayinini bese uwagcina endaweni evaliwe izinsuku eziyi-10, uvusa ngezikhathi ezithile. Ngemuva kwesikhathi esibekiwe, isiphuzo kufanele sihlungwe futhi silungele ukusetshenziswa. Thatha 1 inkomishi engu-200 ml yalezi ziphuzo ngaphambi kokulala ukuze wenze lula ukulala.

4. Iresiphi yesithelo se-Passion mousse

Le iresiphi yesifiso sesithelo semousse iyindlela enhle yokudla kwantambama kulabo abahlushwa ukuqwasha ngoba isithelo sogqozi sithoba ubuthongo, kanye noju, nalo olukuresiphi.

Izithako

• Ikani eli-1 lesifiso sesithelo sesithelo noma isithelo sesithelo esiphakathi nesi-6
• Ikani eli-1 lobisi olujiyile
• 1 ikani likakhilimu omuncu
• Amashidi ama-2 e-gelatin engathandeki
• 1 isipuni soju

Imodi yokulungiselela

Qala ngokuxuba ubisi olujiyile nokhilimu ku-blender bese ufaka uginindela wezithelo zothando kanye ne-gelatin engenanambitheka esivele ihlanjululwe ngezipuni ezimbili zamanzi afudumele. Shaya eminye imizuzu embalwa bese usafaka i-blender, susa ikepisi ephezulu bese ufaka uju.

Thela ingxube ku-refractory yengilazi, beka ifilimu epulasitiki ngaphezulu bese uyiqandisa okungenani amahora ama-4, ukuze ikwazi ukuqina futhi ihlale ibanda.Okwehliswayo, ungabeka uginindela wesithelo sothando esingu-1 esihlanganiswe ne-1 isipuni soju.

5. Itiye elimuncu lewolintshi

Umunyu owolintshi uyindlela enhle kulabo abaphethwe ukuqwasha ngoba usiza ezinkingeni ezahlukahlukene zesistimu yezinzwa, njengokukhathazeka, ukwethuka, ingcindezi nezinkinga zokulala, ngenxa yezindawo zayo zokutholisa nokuthambisa, ezinikeza ukukhululeka ekuxakaneni nasekuphumuleni komuntu.

Kodwa-ke, ukungeniswa kwewolintshi elibabayo kufanele kwenziwe ngokulinganisela futhi kugwenywe ngabantu abanomfutho wegazi ophezulu, ngoba kungakhuphula ingcindezi. Uma useqenjini eliyingozi, thintana nodokotela ngaphambi kokusebenzisa leli khambi lasekhaya.

Izithako

• 1 kuya ku-2 g wezimbali eziwolintshi ezibabayo
• 150 ml wamanzi

Imodi yokulungiselela

Ukulungisa leli khambi lasekhaya kulula kakhulu, vele uthele amanzi abilayo phezu kwezimbali ezibabayo ze-orange bese umboza isitsha imizuzu embalwa. Ngemuva kokuhluza itiye isilungele ukudakwa. Umuntu onesifo sokuqwasha kufanele aphuze okungenani inkomishi eyodwa yaleli tiye ngosuku anenkinga yokulala ngalo, noma uma kwenzeka eqwasha okungalapheki, aphuze kabili ngosuku nsuku zonke.

6. I-massage yokuqwasha ngamafutha abalulekile

Ukubhucungwa ngamafutha abalulekile kuyindlela yemvelo futhi esebenza kahle yokwelapha ukuqwasha futhi kukusize ulale kangcono.

Izithako

• 8 ml wamafutha e-alimondi
• Amaconsi ama-2 we-lime flower amafutha abalulekile
• Amaconsi ama-2 ka-bergamot kawoyela obalulekile
• Amaconsi ama-3 ka-oyela obalulekile we-lavender

Imodi yokulungiselela

Faka izithako esitsheni, uzihlanganise zonke, unyakazise kahle bese usebenzisa uwoyela ukubhucunga umzimba wonke.

Inani eliboniswe ngenhla lanele ukubhucungwa kokwelashwa. Akufanele ulungiselele ingxube engaphezulu kunesidingo sokubhucungwa, ngoba ingakonga futhi ilahlekelwe amandla ayo okwelashwa.

Ngaphezu kokulungisa izithako zokubhucungwa komzimba, kubalulekile ukukhetha isikhathi esithe cwaka sosuku, usebenzise umculo wangemuva futhi uqinisekise ukuthi indawo lapho kuzobhucungwa khona isezingeni lokushisa okunethezeka nokuthi umfutho wokukhanya awunamandla.

7. Ukudla ukuze ulale kahle

Bheka ezinye izinketho zemvelo zokulwa nokuqwasha:

Kepha uma ubunzima bokulala buba kaningi, ukubonisana nodokotela kunconywa ukuthi kuhlolwe ukuthi yini engadala le nkinga yokulala ukuze imbangela yelashwe hhayi uphawu kuphela.