Isikali se-Valerian Root sokukhathazeka nokulala

-Delile

• Yini impande ye-valerian?
• Isebenza kanjani impande ye-valerian?
• Umthamo onconyiwe wezimpande ze-valerian zokulala
• Isilinganiso esinconyiwe sokukhathazeka
• Ngabe ukuthatha impande ye-valerian kuyasebenza ekukhathazekeni nasekulaleni?
• Ingabe impande ye-valerian iphephile?
• Ubani okungafanele athathe impande ye-valerian?
• Izinyathelo ezilandelayo
• Q:
• A:

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

Uma uhlangabezane nokukhathazeka noma unenkinga yokulala, mhlawumbe uke wacabanga ngokuzama ikhambi lamakhambi ukuze uthole ukukhululeka.

Impande yeValerian iyisithako esivamile esithengiswa kwizithasiselo zokudla. Abagqugquzeli bathi yelapha ukuqwasha nokungezwani okubangelwa ukukhathazeka. IValerian isetshenziswe amakhulu eminyaka njengekhambi lamakhambi.

Yayisetshenziswa eGrisi naseRoma lasendulo ukwenza lula:

• ukuqwasha
• uvalo
• ethuthumela
• ikhanda
• ukucindezeleka

Kungaba yilokho okudingayo ukuze ekugcineni uthole ukulala okuhle ebusuku. Kunemikhiqizo eminingi yezimpande ze-valerian emakethe namuhla. Kepha inani lempande ye-valerian eliqukethwe kwi-capsule ngayinye lihluka kakhulu.

Nalu ulwazi olwengeziwe mayelana nomthamo onconyiwe wezimpande ze-valerian kanye nezinzuzo ezingaba khona zezempilo.

Yini impande ye-valerian?

IValerian isitshalo esingapheli esinegama lesayensi Valeriana officinalis. Lesi sitshalo sikhula emathafeni otshani kulo lonke elaseNyakatho Melika, e-Asia, naseYurophu.

Ikhiqiza izimbali ezimhlophe, ezinsomi noma ezibomvana ehlobo. Amalungiselelo we-Herbal enziwa ngempande ye-rhizome yesitshalo.

Isebenza kanjani impande ye-valerian?

Abaphenyi abaqiniseki ukuthi impande ye-valerian isebenza kanjani ukunciphisa ukuqwasha nokukhathazeka. Bacabanga ukuthi ikhulisa ngobuqili amazinga ekhemikhali eyaziwa ngokuthi i-gamma aminobutyric acid (GABA) ebuchosheni. I-GABA inegalelo ekuthomalaliseni emzimbeni.

Izidakamizwa ezivamile zemithi ekhathazayo, njenge-alprazolam (Xanax) ne-diazepam (Valium), nazo zandisa amazinga we-GABA ebuchosheni.

Umthamo onconyiwe wezimpande ze-valerian zokulala

Ukuqwasha, ukungakwazi ukulala noma ukulala, kuthinta cishe ingxenye eyodwa kwezintathu zabo bonke abantu abadala okungenani kanye ngesikhathi sempilo yabo. Kungaba nomthelela omkhulu enhlalakahleni yakho nasempilweni yakho yansuku zonke.

Ngokuya ngocwaningo olukhona, thatha ama-milligrams angama-300 kuye kwangama-600 (mg) wezimpande ze-valerian imizuzu engama-30 kuya emahoreni amabili ngaphambi kokulala. Lokhu kungcono kakhulu ekuqwashisweni noma enkingeni yokulala. Ukuze uthole itiye, cwilisa u-2 kuya ku-3 amagremu ezimpande ze-valerian ezomisiwe enkomishini engu-1 yamanzi ashisayo imizuzu eyi-10 kuya kwengu-15.

Impande yeValerian ibonakala isebenza kahle kakhulu ngemuva kokuyithatha njalo amasonto amabili noma ngaphezulu. Ungathathi izimpande ze-valerian isikhathi esingaphezu kwenyanga ngaphandle kokukhuluma nodokotela wakho.

Isilinganiso esinconyiwe sokukhathazeka

Ngokukhathazeka, thatha u-120 kuye ku-200 mg, kathathu ngosuku. Umthamo wakho wokugcina wezimpande ze-valerian kufanele ube ngaphambi kokulala.

Isilinganiso esinconyiwe sokukhathazeka ngokuvamile siphansi kunesilinganiso sokuqwasha. Lokhu kungenxa yokuthi ukuthatha imithamo ephezulu yezimpande ze-valerian emini kungaholela ekulaleni kwasemini.

Uma ulele emini, kungenza kube nzima kuwe ukuthi ubambe iqhaza emisebenzini yakho ejwayelekile yasemini.

Ngabe ukuthatha impande ye-valerian kuyasebenza ekukhathazekeni nasekulaleni?

Izifundo eziningi ezincane zokwelashwa zenziwe ukuhlola ukusebenza nokuphepha kwezimpande ze-valerian zokulala. Imiphumela ixutshiwe: Ocwaningweni olulawulwa yi-placebo lwango-2009, ngokwesibonelo, abesifazane abanokuqwasha bathatha ama-300 mg we-valerian akhiphe imizuzu engama-30 ngaphambi kokulala amasonto amabili.

Abesifazane ababikanga ukuthuthuka okuphawulekayo ekuqaleni noma kwikhwalithi yokulala. Ngokufanayo, ukubuyekezwa kwezifundo ezingama-37 kutholakale ukuthi izilingo eziningi zemitholampilo yezimpande ze-valerian azibonisanga mehluko phakathi kwempande ye-valerian ne-placebo lapho ilele. Lezi zifundo zenziwa kubantu abaphile kahle nakubantu abanokuqwasha.

Kepha i-National Institutes of Health (NIH) ichaza ucwaningo lwakudala olukhombisa ukuthi i-400 mg ye-valerian root extract yakwenza ngcono kakhulu ukulala uma kuqhathaniswa ne-placebo kumavolontiya anempilo ayi-128.

Ababambiqhaza babike ukuthuthuka ngesikhathi esidingekayo sokulala, ikhwalithi yokulala, kanye nenombolo yokuvuka maphakathi nobusuku.

I-NIH iphinde yaphawula isilingo somtholampilo lapho abantu abayi-121 abanokuqwasha abathatha ama-600 mg wezimpande ze-valerian ezomile bebe nezimpawu zokuqwasha uma kuqhathaniswa ne-placebo ngemuva kwezinsuku ezingama-28 zokwelashwa.

Ucwaningo ngokusetshenziswa kwezimpande ze-valerian ekwelapheni ukukhathazeka lutholakala ngandlela thile. Ucwaningo olulodwa oluncane lwango-2002 ezigulini ezingama-36 ezinenkinga yokukhathazeka ejwayelekile lithole ukuthi ama-50 mg wezimpande ze-valerian anikezwe kathathu ngosuku amasonto amane anciphise kakhulu isilinganiso esisodwa sokukhathazeka uma kuqhathaniswa ne-placebo. Ezinye izifundo zokukhathazeka zisebenzisa imithamo ephakeme kancane.

Ingabe impande ye-valerian iphephile?

I-U.S.Food and Drug Administration (i-FDA) ilebula impande ye-valerian "eyaziwa njengephephile" (GRAS), kepha kubikwe imiphumela emibi.

Imiphumela emibi engaba khona ifaka:

• ikhanda
• isiyezi
• ukucasuka kwesisu
• ukungahlaliseki

Njengemikhiqizo eminingi yamakhambi nezithako e-United States, imikhiqizo yezimpande ze-valerian ayilawulwa kahle yi-FDA. Izimpande zeValerian zingakwenza wozele, ngakho-ke ungashayeli noma usebenzise imishini ngemuva kokuyithatha.

Ubani okungafanele athathe impande ye-valerian?

Yize impande ye-valerian ngokuvamile ibhekwa njengephephile, abantu abalandelayo akufanele bayithathe:

• Abesifazane abakhulelwe noma abahlengikazi. Ubungozi enganeni ekhulayo abukaze buhlolwe, yize u-2007 kumagundane anqume ukuthi impande ye-valerian kungenzeka ingayithinti ingane ekhulayo.
• Izingane ezingaphansi kweminyaka emithathu ubudala. Ukuphepha kwezimpande ze-valerian akuvivinywanga ezinganeni ezingaphansi kweminyaka engu-3.

Ungahlanganisi impande ye-valerian notshwala, ezinye izinsiza zokulala, noma ama-anti-depressants.

Futhi gwema ukuyihlanganisa nezidakamizwa ezithomalalisayo, njenge-barbiturates (isb., Phenobarbital, secobarbital) kanye ne-benzodiazepines (isb., Xanax, Valium, Ativan). Impande yeValerian nayo inomphumela wokuthambisa, futhi umphumela ungaba umlutha.

Uma uthatha noma yimiphi imithi, buza udokotela wakho ukuthi kuphephile yini ukuthatha impande ye-valerian. Impande yeValerian nayo ingakhuphula imiphumela ye-anesthesia. Uma uhlela ukuhlinzwa, yazisa udokotela wakho kanye ne-anesthesiologist ukuthi uthatha impande ye-valerian.

Izinyathelo ezilandelayo

Izimpande ze-valerian ezimpuphu zitholakala ngefomu le-capsule nethebhulethi, kanye netiye. Ungathenga izimpande ze-valerian kalula ku-inthanethi noma ezitolo zezidakamizwa.

Qiniseka ukuthi ufunda amalebula womkhiqizo nezinkomba ngaphambi kokuthatha impande ye-valerian. Eminye imikhiqizo iqukethe imithamo yezimpande ze-valerian eziphakeme kunamanani anconyiwe angenhla. Khumbula, noma kunjalo, ukuthi awukho umthamo ojwayelekile wezimpande ze-valerian.

Ngenkathi kusaphephile, akucaci ukuthi ngabe imithamo ephezulu iyadingeka yini ukuze umkhiqizo ube nomphumela.I-NIH iqaphele ucwaningo oluthile lwangosuku oluthola ukuthatha i-900 mg yezimpande ze-valerian ebusuku empeleni kungakhulisa ukulala futhi kuholele "kumphumela we-hangover" ngakusasa ekuseni.

Buza udokotela wakho uma ungaqiniseki ngomthamo okufanele uwuthathe.

Izimpande zeValerian zingakwenza wozele. Ungashayeli noma usebenzise imishini esindayo ngemuva kokuthatha impande ye-valerian. Isikhathi esihle sokuthatha impande ye-valerian yokulala singaphambi kokulala.

Amakhambi noma amakhambi akuzona njalo izimpendulo zezinkinga zokulala nokukhathazeka. Bona udokotela wakho uma ukulala kwakho, ukukhathazeka / ukwesaba, noma ukucindezeleka kuqhubeka. Ungase ube nesimo esingaphansi, njenge-apnea yokulala, noma ukuphazamiseka kwengqondo, okudinga ukuhlolwa.

Q:

Ingabe kufanele uthenge izimpande ze-valerian ozozithatha uma uhlangabezana nokukhathazeka noma ukuqwasha?

Isiguli esingaziwa

A:

Noma kungaqinisekisiwe, abanokukhathazeka nabaqwashayo bangahlomula ngokuthatha izimpande ze-valerian nsuku zonke. Kungabuye kube nemiphumela emibi embalwa kunemithi yendabuko yokukhathazeka noma yokuqwasha, okwenza kube ukwelashwa okufanelekile kwabantu abaningi.

UNatalie Butler, RD, Izimpendulo ze-LDA zimelela imibono yochwepheshe bethu bezokwelapha. Konke okuqukethwe kunolwazi oluqinile futhi akufanele kuthathwe njengezeluleko zezokwelapha.

Izimpendulo zimelela imibono yochwepheshe bethu bezokwelapha. Konke okuqukethwe kunolwazi oluqinile futhi akufanele kuthathwe njengezeluleko zezokwelapha.

UJacquelyn Cafasso ubengumbhali nomhlaziyi wocwaningo esikhaleni sempilo nezemithi selokhu ephothule iziqu ze-biology eCornell University. Umdabu waseLong Island, NY, wathuthela eSan Francisco ngemuva kwekolishi, wabe esethatha isikhashana ukuhamba emhlabeni. Ngo-2015, uJacquelyn wasuka eCalifornia enelanga waya eGainesville, eFlorida, lapho ephethe khona amahektare ayi-7 nezihlahla zezithelo ezingama-58. Uthanda ushokoledi, i-pizza, ukuhamba izintaba, i-yoga, ibhola lezinyawo kanye ne-capoeira yaseBrazil. Xhuma naye ku-LinkedIn.