Mishonga yekumba yakanakisa yekurapa kushaya hope

Zvemukati

• 1. Melatonin
• 2. Valerian
• 3. Hops
• 4. Nyuchi
• 5. Passiflora
• Nguva yekuenda kuna chiremba

Mishonga yekumba yekushaya hope inzira yakasarudzika yekumutsa kurara, pasina njodzi yekukudziridza zvakajairika mhedzisiro yemishonga, senge kutsamira-kwenguva refu kana kuwedzera kwekushaya hope, semuenzaniso.

Kunyangwe mhedzisiro yacho isiri yekukasira semishonga yemishonga, chiito chayo chakasarudzika kumuviri uye hachikonzeri chero kutsamira. Uye zvakare, kana ichishandiswa kazhinji, mishonga yekumba inobatsira kudzora marara, ichibvumira mhedzisiro kuti ikurumidze uye nekukurumidza.

Nekushandisa kwemishonga yekumba zvinokurudzirwawo kutora mamwe matanho anobatsira kurara, sekudzivirira kuve nemarambi ebhuruu mumba uye kudzivirira zviitiko zvinokurudzira mumaminitsi makumi matatu nguva yekurara isati yarara. Ona aya uye mamwe matipi ekukubatsira iwe kurara zvirinani.

1. Melatonin

Urwu ndirwo rudzi rwehormone inogadzirwa zvakasikwa nemuviri uye, nekudaro, haina kunyanya kufarirwa muchikamu che "mishonga yemumba". Nekudaro, melatonin ndiyo inonyanya kukonzera kurara, iine zvikwangwani zvinoonekwa pakurwisa kushaya hope muzvidzidzo zvakati.

Izvo zvinokwanisika kuwedzera kugadzirwa kwemelatonin zvakasikwa. Kune izvi, zvinokurudzirwa kuti udzivise mamiriro ekumanikidza pakupera kwezuva, kudzikisira mwenje webhuruu, senge nharembozha, kupa mukana kune isina kunanga uye yero mwenje kumba, uye kuisa mari mukudyiwa kwezvikafu. akapfuma mu tryptophan, senge nzungu, zai kana nyama yehuku. Ona rondedzero yakazara ye tryptophan chikafu.

Vanhu vane hupenyu hwakabatikana kana vakaedza kuwedzera mwero we melatonin zvakasikwa, asi vasina kuwana mibairo yakanaka mukuvandudza kurara, vanogona zvakare kusarudza kushandisa iyo melatonin yekuwedzera, iyo inogona kutengwa muma pharmacy uye zvimwe zvigadzirwa zvinochengetera zvakasikwa. Mune ino kesi, yekuwedzera inofanirwa kugara ichitungamirwa nachiremba kana wemishonga.

Tarisa uone mimwe mishonga inogona kuratidzwa pakurapwa kwekushaya hope.

2. Valerian

Valerian mudzi tii yakaratidza muzvidzidzo zvakati wandei chiito chakasimba kurwisa kushaya hope kwakadzikama kusvika pakati nepakati, sezvo iine anxiolytic uye sedative zvivakwa zvinokubatsira iwe kurara zviri nyore.

Kusiyana nemishonga yemishonga inonyaradza, valerian haikonzeri chero kutsamira uye, nekudaro, inogona kushandiswa zvakachengeteka. Zvisinei, zvazvinoita zvinogona kutora kusvika kumavhiki mana kuti zvionekwe, sezvo zvinhu zvemuti zvishoma nezvishoma zvinoumba nguva yekurara.

Zvinoshandiswa

• 3 g yakaoma valerian midzi;
• 300 ml yemvura.

Kugadzirira modhi

Isa mvura uye mudzi wevalerian kuti ubike pamusoro pekupisa kwepakati kwemaminitsi gumi kusvika gumi neshanu wobva wabvisa kubva pamoto uye shungu. Rega kudziya uye kunwa 1 mukombe maminetsi makumi matatu usati warara.

Mukuwedzera kune tii, valerian inogona zvakare kudyiwa seyekuwedzera, uye inofanirwa kumedzwa padosi ye300 kusvika 900 mg ye0.8% yekubvisa. Uyu muyero ungangoda kuchinjwa nachiremba wemakwenzi kana chiremba, zvichienderana nekuoma kwehope uye zvimwe hunhu hwemunhu.

Valerian inofanira kushandiswa nekuchenjerera mune vakadzi vane nhumbu nevarwere vane imwe mhando yechinetso chechiropa.

3. Hops

Hops chirimwa chimwe chete icho chinoshandiswa mukugadzira doro, asi muchimiro cheti chakaratidza chiitiko chakanaka pakurara kushaya hope. Chiito chayo chave chakanangana nekugona kwayo kudzivirira kudzikiswa kweGABA, chinhu chinobatsira mukuzorodza manzwiro, mukuwedzera pakuonekwa sekuvandudza mashandiro eanogamuchira mamelatonin, zvichikonzera mhedzisiro yehomoni huru inokonzeresa kurara.

Zvinoshandiswa

• 1 teaspoon yemapops;
• 1 mukombe wemvura inopisa.

Kugadzirira modhi

Wedzera hops kumvura iri kufashaira uye mira imire kwemaminitsi gumi. Wobva waomesa moyo wobva watora maminetsi makumi matatu kusvika makumi matanhatu usati warara.

Iyi tii haifanire kushandiswa mukuzvitakura pasina kuongororwa nachiremba kana mishonga yemakwenzi.

4. Nyuchi

Lemon balm mashizha akashandiswa kwemazana emakore akati wandei kurapa zviitiko zvekushaya hope uye, mune ongororo dzichangoburwa, zvavakaita zvakaruramiswa nekugona kudzivirira kuparadzwa kweGABA, rudzi rweeurotransmitter iyo inobatsira kudzikamisa hurongwa hwemitsipa uye kuita kuti kurara kuve nyore .

Zvinoshandiswa

• 2 mashupuni emashizha emonamu balm;
• 500 ml yemvura irikufashaira.

Kugadzirira modhi

Isa balm yemoni mutepu uye uvhare nemvura inopisa. Vhara, tendera kudziya, simbisa kunwa zvinotevera, ndoda maminetsi makumi matatu kusvika makumi matanhatu usati warara.

Lemoni bharamu inogona zvakare kudyiwa muchimiro chemacapsule, ine madosi ari pakati pe300 kusvika 500 mg pazuva, kana madonhwe. Mune zviitiko izvi, iyo dosi inofanirwa kugara ichigadziriswa nachiremba kana mushonga wemakwenzi. Lemon balm haifanire kushandiswa panguva yekuzvitakura kana kuyamwisa pasina kutungamirwa nachiremba.

5. Passiflora

Passionflower ndiyo inoshuvira michero yemichero uye, kufanana nebalmimu, uyu mushonga wekurapa wakashandiswa kwemakore mazhinji kubatsira kurapa kushaya hope. Kunyangwe paine kuchine ongororo shomashoma pamashandisirwo emuti uyu wekushaya hope, zvizhinji zvezvinhu zvacho zvine mukana mukuru wekubatsira pakurapa.

Semuenzaniso, chrysin, inova iyo flavonoid huru yeshungu, yakaratidza chiito chakasimba pamabenzodiazepine receptors, ayo ari iwo maapuro anogamuchirwa anoshandiswa nefamasi anxiolytic zvinodhaka, izvo zvinokonzeresa kuzorora uye zvinokubatsira kurara. Uye zvakare, mukutsvagisa kwakaitwa pamakonzo, kusvibiswa kweruchiva kwakabatsira zvakanyanya kuwedzera nguva yekurara.

Zvinoshandiswa

• 6 g yeanoshuvira;
• 1 mukombe wemvura inopisa.

Kugadzirira modhi

Wedzera mvura neruchiva ruva uye rega imire kwemaminetsi mashanu kusvika gumi. Wobva waita kuti utonhore, simbisa uye unwe maminetsi makumi matatu usati warara. Passionflower inogona kuwedzerwa kune valerian tii, semuenzaniso, kune yakasimba simba.

Iyi tii inofanira kudzivirirwa mumadzimai akazvitakura.

Nguva yekuenda kuna chiremba

Nepo mishonga yekumba inogona kubatsira kubata akawanda kesi dzekushaya hope, kunewo akati wandei kesi uko asina kukwana, kunyanya kana paine zvimwe zvikonzero. Nekudaro, zvinokurudzirwa kuenda kuna chiremba kana pasina kuvandudzika kwekushaya hope mushure memasvondo mana ekurapwa nemushonga wemba kana kana kushaya hope kuchikanganisa hupenyu hwehupenyu, sezvo zvingave zvichidikanwa kuti uone chikonzero chakakodzera uye kutanga zvakanyanya kurapwa kwakakodzera.

Wonawo vhidhiyo inotevera uye ona kuti ndeapi matipi aunogona kutora kuti urare zvirinani: