Iyo 6 Yakanakisa Nguva Yokurara Tea Inokubatsira Iwe Kurara

Zvemukati

• 1. Chamomile
• 2. Mudzi weValerian
• 3. Lavender
• 4. Mafuta erimu
• 5. Pasifuruva
• 6. Magnolia kuhukura
• Chinokosha
• Chikafu Gadzirisa: Chikafu chekurara zvirinani

Kurara kwakanaka kwakakosha kuhutano hwako hwese.

Nehurombo, vangangoita makumi matatu muzana yevanhu vanotambura nekushaya hope, kana kusingaperi kusakwanisa kurara, kuramba wakarara, kana kuwana kudzoreredza, yepamusoro-soro yekurara (,).

Mishonga yetias ndiyo yakakurumbira sarudzo yezvinwiwa kana nguva yasvika yekuzorora uye kuzorora.

Kwemazana emakore, ivo ave achishandiswa kutenderera pasirese semasikirwo ekurara mishonga.

Tsvagiridzo yemazuva ano zvakare inotsigira miriwo tii 'kugona kubatsira kurara.

Chinyorwa ichi chinoongorora 6 yetii dzakanakisisa dzekurara dzekubata dzimwe z.

1. Chamomile

Kwemakore, chamomile tii yanga ichishandiswa senzira yekurapa yekudzora kuzvimba uye kunetseka uye kurapa kushaya hope.

Muchokwadi, chamomile inowanzoonekwa seyakareruka tranquilizer kana kurara inducer.

Mhedzisiro yaro yekunyaradza inogona kuverengerwa kune antioxidant inonzi apigenin, iyo inowanikwa mukuwanda mune chamomile tii. Apigenin inosunga kune chaiwo anogamuchira muuropi hwako ayo anogona kudzora kushushikana uye kutanga kurara ().

Chidzidzo mumakumi matanhatu emisha yevanochengeta vagari vakawana kuti avo vakagamuchira mazana mana emamiriyoni echamomile anoburitswa zuva nezuva vaive nehunhu hwakanaka hwekurara kupfuura avo vasina kugamuchira chero ().

Kumwe kuongorora kunosanganisira vakadzi mushure mekusununguka avo vaive nehurombo husina kunaka hwekurara vakaona kuti avo vanonwa chamomile tii kwevhiki-mbiri vanoratidzira huwandu hwese hwekurara kupfuura avo vasina kunwa chamomile tii ().

Zvisinei, chidzidzo chinosanganisira vanhu vane chirwere chisingaperi chekushaya hope chakawana kuti avo vakagamuchira 270 mg ye chamomile kubvisa kaviri zuva nezuva kwemazuva makumi maviri nemasere havana kuwana zvakakosha ().

Nepo humbowo hwekutsigira zvakanakira chamomomile zvisingawirirane uye zvisina kusimba, zvidzidzo zvishoma zvakapa mhedzisiro inokurudzira. Zvimwe zvidzidzo zvinodiwa kuti usimbise chamomile tii mhedzisiro pakurara.

Pfupiso Chamomile tii ine antioxidant inonzi apigenin, iyo inogona kubatsira kutanga kurara. Nekudaro, humbowo hwekutsigira zvakanakira chamomomile hazvienderane.

2. Mudzi weValerian

Valerian imiriwo yakashandiswa kwemazana emakore kurapa matambudziko senge kushaya hope, kutya, uye kutemwa nemusoro.

Nhoroondo, yaishandiswa muEngland panguva yeHondo Yenyika II kubvisa kushushikana uye kushushikana kunokonzerwa nekupamba kwemhepo (7).

Nhasi, valerian ndeimwe yeanonyanya kufarirwa mishonga yemakwenzi yekurara muEurope neUnited States ().

Inowanikwa sekuwedzera kwekudya mu capsule kana fomu yemvura. Midzi yeValerian inowanzoomeswa uye inotengeswa seiyi.

Vatsvakurudzi havana chokwadi zvachose kuti valerian midzi inoshanda sei kuvandudza kurara.

Nekudaro, imwe dzidziso ndeyekuti inowedzera mazinga eurourotransmitter inonzi gamma-aminobutyric acid (GABA).

Kana GABA iripo mumatanho akawanda, inogona kuwedzera kurara. Muchokwadi, iyi ndiyo nzira iyo mimwe mishonga yekurwisa kushushikana senge Xanax inoshanda ().

Zvimwe zvidzidzo zvidiki zvinotsigira valerian midzi seyakanaka yekurara rubatsiro.

Semuenzaniso, kumwe kuongorora muvanhu makumi maviri nevaviri vane matambudziko ekurara vakawana kuti 89% yevatori vechikamu vakarondedzera kuvandudzwa kwekurara kana vachitora valerian mudzi mushoma.

Pamusoro pezvo, hapana mhedzisiro inokanganisa, senge kukotsira kwemangwanani, yakaonekwa mushure mekutora iyo bvisa ().

Saizvozvowo, ongororo mune vanhu zana nemakumi masere nevaviri vakawana avo vakagamuchira mazana mana emamirigiri emidzi yevaalerian yakashumwa kuderera panguva yavakavatorera kurara, pamwe nehutano hwese hwekurara, zvichienzaniswa neavo vasina kugashira ().

Chidzidzo chechitatu chakaongorora zvazvakaita kwenguva refu. Muchidzidzo ichi, kuwedzera ne600 mg yemidzi yakaomeswa yeValerian zuva nezuva kwemazuva makumi maviri nemasere yakave nemhedzisiro yakafanana neiya yekutora 10 mg ye oxazepam - mushonga unorayirwa kurapa kushaya hope ().

Izvo zvakakosha kuti uzive kuti izvi zvakawanikwa zvaive zvinoenderana nekutora chikamu kwevatori vechikamu, inova subjective. Izvo zvidzidzo hazvina kuongorora chinangwa data icho chinosanganisirwa nehunhu hwekurara, senge kurova kwemoyo kana chiitiko chehuropi.

Kunwa valerian mudzi tii kunogona kubatsira kuvandudza hunhu hwekurara pasina mhedzisiro, asi vazhinji vashandi vehutano vanofunga humbowo husinga fungidzike.

Pfupiso Midzi yeValerian inogona kuwedzera kurara nekuwedzera mazinga eurotransmitter inonzi GABA. Zvidzidzo zvidiki zvinoratidza kuti valerian midzi inogona kuvandudza huwandu hwese hwekurara nekupfupisa nguva inotora kurara uye kudzikisira kumutswa kwehusiku.

3. Lavender

Lavender mushonga unogadzirirwa hwema hwekunhuwirira uye hunozorodza.

Munguva dzekare, maGiriki nemaRoma vaiwanzo kuwedzera lavender kumabhati avo akadhirowewa nekufema mukunhuhwirira kunodzikamisa.

Lavender tii inogadzirwa kubva kudiki diki dzepepuru dzeye maruva chirimwa.

Pakutanga yekuzvarwa kunharaunda yeMediterranean, ikozvino yakura pasi rese ().

Vanhu vazhinji vanonwa lavender tii kuzorora, kugadzirisa mitsipa yavo, uye kubatsira kurara.

Muchokwadi, kune ongororo yekutsigira izvi zvinofungidzirwa zvakanaka.

Ongororo yakaitwa mumakumi masere evanhukadzi vekusununguka mushure mekusununguka yakaratidza kuti avo vakatora nguva yekunhuwidza kunhuhwirira kwelavender tii nekuinwa zuva nezuva kwemavhiki maviri vakaneta kushomeka, zvichienzaniswa nevaya vasina kunwa lavender tii. Zvisinei, yakanga isina mimwe migumisiro pahutano hwekurara ().

Chimwe chidzidzo mumadzimai makumi matanhatu neshanu nekushaya hope chakawana kudzikiswa kwemoyo uye kusiyanisa kwemwoyo, pamwe nekuvandudzwa kwekurara mushure memaminitsi makumi maviri eLavender inhalation kaviri pasvondo kwevhiki gumi nembiri ().

Tsvagiridzo yakaratidzawo kuti Silexan, inogadzirira mafuta elavender kugadzirira, inogona kudzikisira kushushikana uye kugadzirisa hunhu hwekurara muvanhu vane kushushikana kana kusagadzikana kwakanangana nekushushikana (,).

Kunyangwe paine humbowo hushoma hwekuti lavender inovandudza hunhu hwekurara, kunhuwirira kwayo kunozorodza kunogona kukubatsira kusununguka, zvichiita kuti zvive nyore kwauri kuti ubate hope.

Pfupiso Lavender inonyanya kuzivikanwa nekunhuhwirira kwayo kunozorodza. Nekudaro, humbowo hunotsigira zvinobatsira zveravender tii pane yemhando yekurara hauna kusimba.

4. Mafuta erimu

Lemon balm ndeyemhuri yemindi uye inowanikwa pasi rese.

Ipo ichiwanzotengeswa mufomu rekuburitsa kuti ishandiswe muaromatherapy, mashizha ebharimu emonimu akaomeswa kugadzira tii.

Iyi citrus-inonhuwirira, miriwo inonhuhwirira yakashandiswa kudzora kushushikana uye kugadzirisa kurara kubva kuMiddle Ages.

Uchapupu hunoratidza kuti mandimu balm inowedzera GABA mazinga mumakonzo, zvichiratidza kuti mandimu bharamu inogona kuita sedative ().

Uyezve, imwe, diki yekudzidza kwevanhu yakaratidza kuderedzwa kwe42% muzviratidzo zvekushaya hope mushure mekunge vatori vechikamu vagamuchira 600 mg yemoni bharisamu yakabviswa pazuva kwemazuva gumi nemashanu. Zvisinei, chidzidzo chacho hachina kusanganisira boka rinodzora, kushevedza mhinduro kuva mubvunzo ().

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinetseka nazvo.

Pfupiso Lemon balm mushonga unonhuhwirira uyo unowedzera huwandu hweGABA muhuropi hwemakonzo, nekudaro uchitanga sedation. Kunwa remoni balm tii kunogona kudzora zviratidzo zvine chekuita nekushaya hope.

5. Pasifuruva

Passionflower tii inogadzirwa kubva kumashizha akaomeswa, maruva, uye madzinde eiyo Passiflora chirimwa.

Mutsika, yanga ichishandiswa kudzikamisa kushushikana uye kugadzirisa kurara.

Munguva pfupi yapfuura, zvidzidzo zvakaongorora kugona kweye passionflower tii yekuvandudza kushaya hope uye hunhu hwekurara.

Semuenzaniso, kumwe kuongorora muvanhu vakuru makumi mana vakagwinya vakawana kuti avo vanonwa svutugadzike tii mazuva ese kwevhiki rimwe chete vanotaura zvakanyanya kunaka kurara, zvichienzaniswa nevatori vechikamu vasina kunwa tii ().

Chimwe chidzidzo chakafananidza musanganiswa weanoshuvira uye valerian midzi uye hops neAbien, mushonga unowanzo gadzirirwa kurapa kushaya hope.

Mhedzisiro yakaratidza kuti iyo passionflower mubatanidzwa waive wakashanda seAmbien pakuvandudza kurara mhando ().

Pfupiso Kunwa passionflower tea kunogona kuvandudza huwandu hwekurara. Zvakare, kushuvira muruva pamwe chete nemidzi yeValerian uye hops zvinogona kudzora zviratidzo zvekushaya hope.

6. Magnolia kuhukura

Magnolia chirimwa chinotumbuka icho chave chiripo kweanopfuura makore zana emamirioni.

Magnolia tii inogadzirwa kazhinji kubva pamakwati emuti asi zvakare ine mamwe akaomeswa mapundu uye madzinde.

Pachinyakare, magnolia yaishandiswa mumushonga wechiChinese kudzikisira zviratidzo zvakasiyana, zvinosanganisira kusagadzikana kwepamuviri, kuzara kwemhino, uye kushushikana.

Izvozvi zvave kutarisirwa pasirese nekuda kweayo anti-kunetseka uye sedative mhedzisiro.

Iyo sedative mhedzisiro inogona kunge inofungidzirwa kune iyo komponi honokiol, iyo inowanikwa mukuwanda mumadzinde, maruva, uye kuhukura kweiyo magnolia chirimwa.

Honokiol inonzi inoshanda nekugadzirisa GABA zvinogamuchirwa muuropi yako, izvo zvinogona kuwedzera kurara.

Mune zvidzidzo zvakati wandei mumakonzo, magnolia kana honokiol yakatorwa kubva kumaginolia chirimwa yakadzora nguva yainotora kurara uye ikawedzera kureba kwekurara (,,).

Nepo kumwe kutsvagurudza kuchidikanwa kusimbisa izvi zvinokanganisa muvanhu, kwekutanga ongororo inoratidza kuti kunwa magnolia bark tii kunogona kubatsira kuvandudza kurara.

Pfupiso Muchidzidzo chegonzo, magnolia bark tii yakaratidzirwa kudzikisa iyo nguva inotora kurara uye kuwedzera huwandu hwese hwekurara nekugadzirisa GABA zvinogamuchirwa muuropi. Nekudaro, kumwe kutsvagurudza kunodiwa kuratidza izvi mhedzisiro muvanhu.

Chinokosha

Mazhinji tii emakwenzi, anosanganisira chamomile, valerian midzi, uye lavender, anotengeswa seyamuro yekurara.

Mazhinji emishonga iwo yaanowana anoshanda nekuwedzera kana kugadzirisa mamwe maurotransmitter ayo anobatanidzwa mukutanga kurara.

Dzimwe dzadzo dzinogona kukubatsira iwe kurara nekukurumidza, kudzikira kumuka kwehusiku, uye kugadzirisa yako yese yekurara mhando. Nekudaro, humbowo hwekubatsira kwavo muvanhu kazhinji hauna kusimba uye haupindirani.

Zvakare, zhinji dzekutsvagisa kwazvino dzakashandisa aya mahebhu mukubvisa kana kuwedzera fomu - kwete iyo tii yemakwenzi pachayo.

Tichifunga nezvekuti mishonga yemakwenzi inowedzerwa uye zvigadzirwa zvakanyatso nyorwa musanganiswa, sosi yakasvinwa senge tii inogona kunge isinganyanyo shanda.

Kumwe kutsvagurudza kunosanganisira yakakura sampuro saizi inodiwa kuti unzwisise zvakakwana kugona kwemakwenzi tii yekuvandudza kurara mukufamba kwenguva.

Pamusoro pezvo, sezvo akawanda mahebhu uye zvinowedzera zvine mukana wekupindirana nezvose zviri zviviri zvirevo uye mishonga inopfuura-the-counter, gara wabvunza wako mupi wezvehutano usati wawedzera yemakwenzi tii kune ako husiku maitiro.

Nepo mhedzisiro inogona kusiyanisa nemunhu ega, aya mishonga yemakwenzi angave akakosha kuyedza kune avo vari kutsvaga kuti vawane kurara kwakanaka kwehusiku zvakasikwa.

Chikafu Gadzirisa: Chikafu chekurara zvirinani