Ukuba nezixhobo zendalo zokulwa nonxunguphalo, uxinzelelo, kunye nemithambo-luvo yeyona nto ixhaphakileyo kubomi banamhlanje. Siphila phakathi kwezinto ezikhuthazayo, iingcinezelo, neembopheleleko ezidla ngokungaphaya kwamandla ethu emihla ngemihla. Kule meko, Ukutya, kwaye ngakumbi iziselo ezithile kunye ne-infusions, kunokusinceda ukulawula uxinzelelo ngokufanelekileyo., ukubonelela nge-oasis encinci yokuzola kunye nokuphila kakuhle ngaphandle kokusebenzisa ngokukhawuleza amayeza okanye ezinye iindlela ezingaphantsi kwezempilo.
Kweli nqaku, uya kufumanisa, ngendlela ecacileyo nesebenzayo, zeziphi iziselo ezichasene noxinzelelo lwengqondo, ukuba zilungiswa njani, leliphi ixesha losuku lokuthatha inzuzo yazo, kwaye ngawaphi amanyathelo omele uwathathe. Ngokuphonononga obona bungqina bubalaseleyo besayensi kunye nolwazi lwamayeza esintu, siya kukuxelela yonke into oyifunayo ukuze ubandakanye iziselo zendalo kwindlela yakho yemihla ngemihla ezinceda ngokwenene ukuzola unxunguphalo kwaye uphumze imithambo-luvo yakho.
Iziselo zendalo kunye nefuthe labo kwixhala, uxinzelelo, kunye nemithambo-luvo
Iziselo ezichasene noxinzelelo azikho nje amayeza kamakhulu.Namhlanje, uninzi lwezityalo zemveli kunye nezithako ezisetyenziswa kwi-infusions kunye namalungiselelo anenkxaso yesayensi eqinisekisa ukusebenza kwazo, ngakumbi xa ziyingxenye yendlela yokuzinyamekela, ukutya okunokulinganisela, kunye nemikhwa yokuphila enempilo.
Uxinzelelo olungapheliyo luchaphazela ngokuthe ngqo impilo yomzimba kunye nengqondo, ukunyusa amanqanaba e-cortisol kwaye kwenza kube nzima ukuphumla, ukugxila, kunye nokusebenza kumajoni omzimba. Iziselo ezineziphumo zokuthomalalisa zisebenza ngeendlela ezahlukeneyo: Abaninzi bakhuthaza ukuveliswa kwee-neurotransmitters ezinxulumene nokuphumla (ezifana ne-serotonin okanye i-melatonin), ezinye zithintela isenzo sehomoni yoxinzelelo, kwaye ezinye zibonelela ngeeminerali kunye ne-antioxidants ezinceda ekuphuculeni ukuxhathisa komzimba kwizinto ezimbi.
Ukudibanisa i-infusions kunye nezinye iziselo ezisebenzayo kwindlela yakho yemihla ngemihla akuncedi nje ukuba uphumle, kodwa kunokuba negalelo kuxinzelelo olupheleleyo kunye nolawulo lwexhala., ngakumbi xa ikhatshwa yeminye imikhwa efana nokucamngca, ukuphefumla ngengqondo okanye ukwenza umthambo.
Eyona infusions yendalo esebenzayo kunye neziselo zokuthoba uxinzelelo kunye noxinzelelo
Makhe sihlolisise eyona nto idumileyo kwaye ifundwe nganye nganye, ichaza iimpawu zabo, iziphumo, kunye nendlela yokuzilungiselela ekhaya ngendlela elula neyona ndlela isebenzayo.
1. I-Chamomile: ukumkanikazi we-infusions yokuphumla
I-Chamomile mhlawumbi isiselo sendalo esikhethiweyo kwabo bafuna ukuthomalalisa ixhala, ukuphumza umzimba, kunye nokukhuthaza ukuphumla kobusuku obuhle. Le ntyatyambo incinci ineekhompawundi ezisebenzayo ezifana ne-apigenin, ebophelela kwizamkeli zobuchopho kwaye ibangele uvakalelo lokuzola. Ukusetyenziswa rhoqo kunokunciphisa ukunyanzeliswa kwemisipha, ukukhulula intlungu yokugaya, kunye negalelo kwimvakalelo epheleleyo yokuphila kakuhle.
Kwizifundo eziqhutywe kunye namaqela abantu abaphantsi koxinzelelo, ukusela iti ye-chamomile kubonakaliswe ukunciphisa iimpawu zokuxhalaba kunye nokuphucula umgangatho wokulala. Ngaphaya koko, yiti ekhuselekileyo kakhulu enokuthi ithathwe amaxesha amaninzi ngemini, isoloko ihlengahlengisa ithamo ngokobuntununtunu bomntu ngamnye.
Ukuyilungiselela, udinga i-tablespoon enye yeentyatyambo ezomileyo ngekomityi yamanzi abilayo. Yiyeke igxumeke imizuzu emi-5 ukuya kweli-10 kwaye uhluze phambi kokusela. Unokuyithambisa ngobusi okanye wongeze iqhekeza lemon ukuze uphucule izibonelelo zayo kunye nencasa.
2. I-Valerian: i-sedative yendalo enamandla kakhulu
I-Valerian lelinye lawona mayeza amadala kwaye asebenzayo ekuphumzeni inkqubo ye-nervous kunye nokulwa neziqephu zokuphuthelwa kunye noxinzelelo. Iingcambu zayo ziqulethe i-valepotriates kunye nezinye iikhompawundi ezisebenza njenge-anxiolytics epholileyo, inceda ukunciphisa amanqanaba okuvusa kunye nokuququzelela ubuthongo obunzulu.
Nangona i-flavour yayo eyahlukileyo, ebukhali (enokuthi ithambe ngokuyidibanisa ne-mint okanye i-chamomile), i-valerian iluncedo kakhulu ngexesha loxinzelelo, iimviwo, okanye utshintsho kwisiqhelo. Ukusetyenziswa rhoqo, ngokukhethekileyo ebusuku, kubonise kwizifundo ezahlukeneyo ukuphucula kakhulu umgangatho wokulala kunye nokunciphisa iziqephu zoxinzelelo. Akukhuthazwa kubantwana abangaphantsi kweminyaka eyi-14 ubudala, okanye ngexesha lokukhulelwa okanye ngesifo sesibindi. Kuhlala kucetyiswa ukuba udibane nochwepheshe bezempilo ukuba sele uthatha amayeza okuthomalalisa.
Ilungiselelwe ngokufaka i-teaspoon yeengcambu ezomileyo kwikomityi yamanzi ashushu malunga nemizuzu eyi-10, ihluthe kakuhle, kwaye iyidle malunga nemizuzu engama-30 ngaphambi kokulala.
3. I-Lavender: ivumba kunye nokuzola kuyo yonke i-sip
Ilavenda ixatyiswa ngamandla ayo okuphelisa unxunguphalo, ukuphuthelwa, noxinezeleko ngokwasemzimbeni nangokweemvakalelo. Nokuba isetyenziswa njenge-infusions okanye kwi-aromatherapy, i-oyile ye-lavender ebalulekileyo ifundwe ngokubanzi ngeziphumo zayo zokuphumla, nakubantu abaphantsi koxinzelelo oluphezulu okanye abaneengxaki zokukhathazeka kancinci.
Ilavender infusion idibanisa ivumba layo elikhethekileyo kunye neekhompawundi ezinceda ukunciphisa uxinzelelo lwegazi, ukuphucula ukujikeleza, kunye nokuphucula umgangatho wokulala. Iluncedo ngakumbi xa ixutywe nelamuni, njengoko esi siqhamo se-citrus siphucula izibonelelo zaso kwaye sibonelela ngedosi eyongezelelweyo yevithamin C kunye neeminerali ezinceda ukulinganisa i-electrolytes kwaye zomeleze amajoni omzimba.
Ukuyilungiselela, yongeza i-teaspoon yeentyantyambo ezomileyo kwikomityi yamanzi abilayo kwaye uvumele ukuba inyuke imizuzu emi-5 ukuya kwe-10. Kunconywa ukuba uyisebenzise ngexesha lokunyuka kwengcinezelo okanye ngaphambi kokulala. Akukhuthazwa ngabasetyhini abakhulelweyo okanye abancancisayo, okanye abo baneengxaki ezinzima zesisu ezifana ne-colitis okanye i-bowel syndrome enomsindo.
4. Passionflower: Ukuzola okuvela kwisandla sentyatyambo yothando
I-Passionflower yenye yezona zityalo ezixabiswa kakhulu kwisithethe se-phytotherapeutic ngenxa yeempawu zayo zokuthoba kunye ne-anxiolytic. Isetyenziswa kokubini njenge-infusion kunye ne-capsules kunye ne-extracts, kwaye ikhuthazwa ngokukodwa kubantu abanengxaki yokuphuthelwa ngamanye amaxesha, amaphupha amabi, okanye ukuxhalaba okuphakathi ukuya kophakathi.
Okwangoku, kukho uphononongo olulubeka ngokulinganayo namanye amayeza okulwa nokuxhalaba, kodwa ngaphandle kweziphumo zawo ebezingalindelekanga. Ibonelela nge-flavonoids ebangela ukuzola kwaye inenzuzo yokukwazi ukuthathwa yonke imini ngaphandle kokubangela ukozela okugqithisileyo okanye ukozela.
Beka ngokulula itispuni yeendawo zasemoyeni zesityalo emanzini ashushu, uyeke ukuba anyuke kangangemizuzu esi-8 ukuya kweyi-10 phambi kokuhluza nokusela. Kungcono ukuyisela ngexesha loxinzelelo oluphezulu okanye ngokuhlwa, ngakumbi xa unengxaki yokulala.
5. UMelissa (i-lemon balm): i-balm yengqondo kunye nomzimba
I-lemon balm yenye yezona zinto ziguquguqukayo kwaye zixatyiswa kakhulu kwizityalo zaseMeditera zokuthomalalisa inkqubo ye-nervous kunye nokunciphisa iimpawu zokuphazamiseka kokutya. Inencasa yesitrasi kancinci kunye nesiphumo esithambileyo sokuthomalalisa, iyenza ilungele amaxesha eemviwo, umsebenzi onzima, okanye emva kosuku oluxakekileyo.
Ukunyuswa kwayo kunceda ukulwa neentloko, isicaphucaphu, ukungcangcazela, kunye neziqendu ezincinci ze-tachycardia. I-lemon balm inokudityaniswa kunye neti eluhlaza okanye i-rooibos ukunika amandla kunye ne-antioxidant yokunyusa, iyenze ibe lukhetho olufanelekileyo kwiti yasemini nasemva kwemini.
Ukukhwela amaqabunga omisiwe emanzini abilayo imizuzu eyi-8 kwanele ukukhupha izithako zabo ezisebenzayo kwaye ujabulele incasa kunye neenzuzo zabo.
6. Ubisi olushushu kunye nobisi lwegolide: isithethe kunye nesayensi yokuphila kakuhle
Ubisi, nokuba lubisi lwenkomo okanye lusekelwe kwisityalo, lelinye iyeza eliqhelekileyo lokukhuthaza ukuphumla kunye nokuphucula ukuphumla ebusuku. Isetyenziswe kushushu ngaphambi kokulala, ibonelela nge-tryptophan, i-amino acid eyisandulela se-serotonin kunye ne-melatonin, ii-neurotransmitters eziyimfuneko ekulaleni nasekuphileni kakuhle ngokweemvakalelo. Xa idibene ne-turmeric (ubisi lwegolide) okanye ubusi, iziphumo zayo ziphuculwe: i-turmeric inezixhobo ezichasayo kunye ne-antioxidant, ngelixa ubusi bunceda ukuzinzisa iswekile yegazi kunye nokuphucula umphumo wayo wokuzola.
Ukulungiselela ubisi lwegolide kulula: ukutshisa nje indebe yobisi, yongeza isiqingatha se-teaspoon ye-turmeric, i-pinch ye-pepper emnyama, kunye ne-teaspoon yobusi, kwaye udibanise kakuhle ngaphambi kokusela. Le recipe ayikuncedi kuphela ukuphumla, kodwa iqinisa amajoni akho omzimba kwaye iphucule ukugaya.
7. UTila: ukumkanikazi wemithambo-luvo ezolileyo
I-Linden mhlawumbi yeyona nto idumileyo yokufakelwa kwimeko yemithambo-luvo, uxinzelelo, okanye ubunzima bokulala. Ine-anxiolytic, i-relax, kunye ne-antispasmodic properties, kwaye iluncedo ngakumbi kwiimviwo, udliwano-ndlebe, okanye nayiphi na isiganeko esibangela ukuxhalaba.
Ukwandisa izibonelelo zayo, kucetyiswa ukuba kufakwe iintyatyambo ezomileyo kumanzi afudumeleyo kwaye, ukuba i-taste ayifuni, yongeza amaconsi ambalwa e-lemon okanye i-pinch yobusi. Ukusetyenziswa kwayo kufuneka kugcinwe kumaxesha athile okanye ngaphambi kokulala, njengoko, nangona ikhuselekile, inokubangela ukozela xa ithathwa ngokugqithisileyo.
8. IiHops kunye ne-hawthorn: amaqabane ekuzoleni kwe-cardiovascular and sleep
IiHops kunye ne-hawthorn azaziwa kakhulu, kodwa zisebenza ngokulinganayo ekulweni uxinzelelo, ukuxhalaba, kunye nokukhuthaza ukulala okuvakalayo. Iihops, ngaphaya kokusetyenziswa kwazo kwibhiya, zine-lupulone kunye ne-humulone, izinto ezinesiphumo esincinci sokuthomalalisa, ezicetyiswayo kwiimeko zokuphazamiseka, ukuphuthelwa okuncinci, kunye nokuxhalaba. I-Hawthorn, inxalenye yayo, ilawula ukusebenza kwentliziyo, inciphisa uxinzelelo lwegazi, kwaye ikhuthaza ukuzola kubantu abanomdla kwi-tachycardia okanye i-palpitations ngenxa yovalo.
Zomibini zinokudibaniswa kwi-infusions okanye zithathwe ngokwahlukileyo, phantsi kweliso lonyango ukuba amayeza enhliziyo asetyenziswa, njengoko anokuphucula okanye aphazamise imiphumo yawo.
9. Iti eluhlaza kunye ne-matcha: amandla anempembelelo yokuzola
Iti eluhlaza, kwaye ngokukodwa inguqulo yayo ye-matcha, iqulethe i-L-theanine kunye ne-arginine, iikhompawundi ezifaka isandla ekunciphiseni uxinzelelo kunye nokuxhalaba. Nangona zibonelela nge-caffeine, isiphumo sezi amino acids kukwandisa iimvakalelo zokuzola kunye nokugxila, ngaphandle kokuzonwabisa okuqhelekileyo kwekofu. Ukusebenzisa iti eluhlaza ene-caffeine ephantsi kubonisiwe kwizifundo zamva nje zokuphucula imo, ukunciphisa uxinzelelo, kunye nokukhuthaza umgangatho wokulala kubantu abadala kunye nabafundi.
I-Matcha igxininisa ezi zondlo nangakumbi, iyenza ibe lolona khetho lubalaseleyo kwabo bafuna ukulungelelanisa amandla engqondo kunye noxolo lweemvakalelo, olulungele ukuselwa kusasa okanye emva kwemini.
10. I-lettuce infusion: enye indlela enomdla kunye nesebenzayo
I-lettuce leaf infusion iye yaduma ngenxa yokukwazi ukukhuthaza ukuphumla ebusuku kunye nokunciphisa uxinzelelo lwe-nervous. Kulula ukuyilungisa kwaye ifikeleleke kakhulu, eli nyango lesintu licetyiswa ngakumbi kwabo banengxaki yokuphuthelwa okanye ukuphambana ebusuku. Ubilise nje amagqabi amatsha okanye omisiweyo emanzini imizuzu eyi-10, ucinezele, kwaye udle imizuzu engama-30 ngaphambi kokulala.
Ngombulelo kumxholo wevithamin ye-B, ngakumbi i-thiamine, i-lettuce infusion inceda ukukhulula inkqubo ye-nervous kunye nokukhuthaza ukulala okuphumlileyo.
11. Amanzi, iijusi, kunye ne-smoothies esebenzayo: i-hydration kunye ne-micronutrients kwintlalontle
I-hydration ibalulekile kwibhalansi ye-nervous system. Amanzi endalo, ahlanjululweyo ngomlinganiselo ofanelekileyo anceda ukukhusela i-toxins kunye nokugcina i-cortisol (i-hormone yoxinzelelo) phantsi kolawulo. Ukuphelelwa ngamanzi emzimbeni, nokuba kuncinci, kuphakamisa amanqanaba eehomoni ezifana ne-cortisol kunye ne-adrenaline, ekhuthaza ukuqala kwexhala kunye neempawu zovalo.
Iziqhamo ezitsha zeziqhamo, ezifana nejusi ye-orange, zibonelela nge-vitamin C kunye ne-antioxidants ezinceda ukulwa noxinzelelo lwe-oxidative; ijusi ye-cherry ye-tart, ngenxa yomxholo we-melatonin yendalo, iphucula ubuthongo kwaye inciphisa ukuvuvukala. Amanzi eKhokhonathi, atyebileyo kwiiminerali ezifana ne-potassium kunye ne-magnesium, alungele ukugcwalisa i-electrolytes kunye nokukhuthaza ukukhululeka kwemisipha.
Unokwenza ibhanana kunye ne-almond smoothies, ilungele ukubonelela nge-magnesium, i-tryptophan, kunye namafutha anempilo. Idityaniswe nembewu yeflakisi okanye i-chia, amandla abo okuhlutha kunye nokuphumla ayanda. Kulula njengokudibanisa ibhanana evuthiweyo kunye nekomityi yobisi lwe-almond kunye nokuchukumisa kwesinamon.
12. I-Magnesium kunye ne-adaptogen-enriched drinks: i-innovation yamva nje yokulawula uxinzelelo
I-Magnesium yenye yeeminerali ezibandakanyeka kakhulu kulawulo lwenkqubo ye-nervous kunye nokuveliswa kwee-neurotransmitters ezinxulumene nokuphumla. Amanqanaba aphantsi e-magnesium ahambelana nokunyuka kokuxhalaba, uxinzelelo, kunye nobunzima bokulala. Ungayifumana kumanzi amaminerali ane-magnesium, i-smoothies eluhlaza kunye nesipinashi kunye nembewu, okanye kwizongezelelo ezithile (i-magnesium glycinate okanye i-citrate). Ukupholisa infusions Bakwanegalelo ekuphuculeni la manqanaba e-magnesium kunye nokunciphisa uvalo.
Kwiminyaka yakutshanje, iziselo ezisebenzayo ezinezicatshulwa zezityalo ze-adapogenic ezifana ne-ashwagandha, i-rhodiola, kunye ne-basil engcwele nazo ziye zafumana ukuthandwa. Le mifuno inceda umzimba ukuba ulungelelanise kakuhle kwaye uxhathise imiphumo emibi yoxinzelelo, ukulawula ukuveliswa kwe-cortisol kunye nokubonelela ngamandla ngaphandle kokubangela ukuzonwabisa okanye ukulala.
13. Olunye ukhetho olusekelwe kulwazi lwenzululwazi kunye nemveli
- iti yejinja: Ukongeza kwi-anti-inflammatory, inceda ukuzola inkqubo yokugaya kwaye, njengempembelelo engathanga ngqo, inciphisa ukungahambi kakuhle okuhambelana noxinzelelo.
- Ukufakwa kwe-oat: Ityebile kwifiber, inceda ukuzinzisa amanqanaba eswekile yegazi kwaye ikhuthaze ukuzinza ngokweemvakalelo.
- Amanzi anelamuni: ukuhlaziya, ucebile kwi-vitamin C kunye nefuthe elivuselelayo.
- Kava: Isityalo semveli esinempembelelo ye-anxiolytic, nangona ukusetyenziswa kwayo kufuneka kube ngamaxesha athile kwaye phantsi kweliso ngenxa yomngcipheko wetyhefu yesibindi.
Usela nini iziselo ezichasene noxinzelelo kunye nendlela yokuzifaka kwindlela yakho yesiqhelo?
Into ephambili kukulungelelanisa uhlobo lwesiselo kunye nokusetyenziswa kwayo kwixesha lemini kunye neemfuno zomntu. Ukufakwa okukhanyayo okunje nge-chamomile, i-lemon balm, i-lavender, okanye i-passionflower ilungile ngaphambi kokulala. Iti eluhlaza okanye i-matcha inokuselwa kusasa ukuqala usuku olunamandla kunye nokuzola. I-smoothies ene-Magnesium etyebileyo isebenza kakuhle emva kokuzilolonga, ngelixa iziselo zemifuno ezifana ne-hawthorn okanye i-hops zikunceda ukuba umelane neentsuku zoxinzelelo okanye iimvakalelo ezinzulu.
Kubalulekile ukudibanisa ezi ziselo kunye nemikhwa esempilweni: ukucima izikrini kwiyure enye phambi kokuba ulale, usebenzisa isibane esiluzizi, ukuziqhelanisa nokuphefumla nzulu, kunye nokudala indawo yokwamkela iindwendwe.
Ukhuseleko, indibaniselwano kunye ne-contraindications
Nangona i-herbal teas kunye neziphuzo zokuphumla zikhuselekile kubantu abaninzi, kukho iimeko apho kucetyiswa ukuba udibane nodokotela ngaphambi kokuba uthathe rhoqo. Amabhinqa akhulelweyo okanye ancancisayo, abantu abasebenzisa iyeza lenkqubo yemithambo-luvo okanye intliziyo, abantwana abangaphantsi kweminyaka eli-14 ubudala, okanye abo banezifo ezithile zokwetyisa, isibindi okanye izintso bafanele balumke ngokugqithiseleyo.
Eminye imifuno inokwandisa imiphumo ye-sedative, i-anticoagulants, okanye i-antidepressants. Ngoko ke, ukuba usebenzisa iyeza, kubalulekile ukubonisana nochwepheshe.
Iintlobo ngeentlobo malunga nencasa kunye nokusebenza kakuhle: unokudibanisa imifuno emininzi kwi-infusion enye (efana ne-chamomile ene-lavender okanye i-lemon balm kunye ne-passionflower) ukuphucula iziphumo kunye neencasa. Ukufaka isweete ngobusi bendalo, ukongeza ilamuni encinci, okanye ukongeza iziqholo ezifana nesinamon kunceda ukudala infusions ekhethekileyo kunye nevumba elimnandi.
Ehlotyeni, unokulungiselela i-infusions efanayo kwaye usele ukubanda, ukongeza i-ice okanye iziqwenga zeziqhamo ezitsha ukuze zibe mnandi kwaye zihlaziye. Ngale ndlela, awuyi kuthomalalisa ii-nerves zakho kuphela, kodwa kunye nokufaka amanzi emzimbeni wakho kwaye ulwe nobushushu.
Khumbula ukusoloko udibana nengcali ukuba unayo nayiphi na imibuzo okanye isicwangciso sokusela ezi ziselo rhoqo, ngakumbi ukuba ukwiqela elisemngciphekweni omkhulu.
Njengoko ubonile, kukho iintlobo ngeentlobo zeziselo zendalo ezinceda ukulawula uxinzelelo kunye nexhala, nganye ineempawu zayo ezizodwa kunye neendlela zokulungiselela. Ezi infusions, i-smoothies, kunye nejusi aziboneleli nje ngokukhululeka kwangoko, kodwa xa zidityaniswe ngokufanelekileyo kwindlela yakho yemihla ngemihla, zinokuguqula ixesha elincinci libe lizithethe eziyinyani zempilo. Nokuba ekupheleni kosuku uziphathele ukuphumla okufanelekileyo, okanye ngexesha lekhefu lomsebenzi ukutshaja iibhetri zakho, Ukukhetha ezi ziselo kuya kukuvumela ukuba unakekele umzimba wakho nengqondo ngendlela elula, efikelelekayo, exhaswa zizithethe kunye nesayensi yanamhlanje.Ngexesha elizayo xa uziva uxinezeleko lunyuka, zama enye yezi ndlela kwaye uzinike imizuzu embalwa yokuzola ngokurhabula ngakunye.