Nangona kuqhelekile ukuba uzive uxhalabile kwixesha elide uziva uxhalabile ngaphandle kwesizathu kwaye ukuba ezi nkxalabo ziqhubeka kwaye zichaphazela impilo yakho yemihla ngemihla, unokufumana ingxaki yokukhathazeka jikelele.
Izibonakaliso zengxaki yokuxhalabisa ngokubanzi zingabandakanya ukungazinzi, ukuvakalelwa okanye ukuphazamiseka, ukucaphuka, ukunyamezela, okanye ukugxina. Abantu banokuphawula utshintsho kwimpilo yabo yempilo njengentloko, intlungu yomhlathi, ukuxhatshazwa kwemisipha, ubunzima bokuwa okanye ukulala (ubuthongo), umlomo owomileyo, ukukhathala, ukuqina kwesifuba, ukunyanzelisa, ukuqhaqhaqhayisa, ukujuluka okugqithiseleyo kunye nentloko.
IziNyango zeNdalo zoKhathazeka
Nangona uphando oluthile lubonisa ukuba izixhobo ezithile zendalo ziza kunika iingenelo, kubalulekile ukuthetha nodokotela wakho ngaphambi kokusebenzisa elinye iyeza . Hlalani nikhumbule ukuba akufanele isetyenziswe njengenxalenye yonyango oluqhelekileyo kunyango lwaluphi na uhlobo lwempilo. Ezi zezi ezinye zonyango zendalo ezihlolisiswa ngxhala.
1) Iflowflowflower
I-passion passioner (i- Passiflora incarnata ) inomlando omude wokusetyenziswa njengendlela yokulungisa isifo nokuxhalala.
Izifundo ezimbini ezibandakanya abantu abangama-198 bavavanya ukuphumelela kwe-passionflower yokuxhalabisa. Olunye uphando lufumene i-passionflower ukuba ifaniswe neziyobisi ze-benzodiazepine. Kwakhona kukho ukuphucula ukusebenza komsebenzi kunye nomsila wokutshatyalaliswa kunye nokulala kancinci kunye ne-passionflower xa kuthelekiswa ne-medication i-mexazolam, nangona kunjalo, kwakungabalulekanga.
Imiphumo emibi ye-passionflower ingabandakanya i-nausea, ukuhlanza, ukulala, kunye nentliziyo ekhawulezayo.
Ukhuseleko lwe-passionflower kumabhinqa abakhulelweyo okanye abahlengikazi, abantwana, okanye abantu abanezintso okanye isifo sesibindi akazange kusekwe. Kukho iingxelo ezintlanu kwiNorway yabantu abaye bekhubazeka ngokwengqondo emva kokusebenzisa imveliso edibeneyo enequkuta. Ayaziwa ukuba ezinye izithako ezongezelelweyo zidlala indima.
I-passionflower ayifanele ithathelwe ngaphandle kokulawulwa kwezonyango. I-passionflower inokuphucula umphumo we-pentobarbital, iyeza elisebenziselwa ukulala nokukhathazeka kwintlungu.
2) Umzimba
Ukunyanga kwamayeza, i-shiatsu kunye nezinye iifom zomzimba zisetyenziselwa ukunciphisa ukuxhatshazwa kwemisipha, ukunciphisa uxinzelelo, nokuphucula ukulala. Zama iintlobo ezahlukeneyo zokuzihlaziya .
3) Ingqondo / Amacandelo oMzimba
Ingqondo / umzimba ukuphefumula umzimba, ukuzivocavoca umzimba, yoga, tai chi , self-hypnosis, ukucamngca, kunye ne-biofeedback ziphela zindlela zokunciphisa uxinzelelo ezisetyenziselwa ukuxhalabisa. Zama iindlela ezahlukeneyo uze ubone ukuba yiyiphi indlela onokuyinyamekela ngayo. Iindlela ezimbalwa ezikhethileyo zezi: ukuphefumla, ukuphendula okuphumayo kunye nokucamngca kwengqondo.
4) Valerian
I- valerian yemifuno ( Valeriana officinalis ) iyaziwa ngokuba yimpilweni yokulala. I-Valerian isetyenziselwa kwizigulane ezinokukhathazeka, kodwa uphando oluxhasa ukusetyenziswa kwalo ukuxhalaba lunqongophele.
Ngokomzekelo, abaphandi abambisene neCocrane Collaboration baphonononge uphando kwi-valerian yokuxhalabisa. Uphando olulodwa kuphela luhlangabezane neenqobo zekhwalithi zabo. Kwakuyiveki yeeveki ezine ukuthelekisa i-valerian, imithi diazepam (Valium), kunye ne-placebo kubantu abangama-36 abaneengxaki zokukhathazeka jikelele.
Akukho nantlukwano ebonakalayo phakathi kwamacandelo, mhlawumbi ngenxa yobukhulu becala besifundo.
IValerian idla ngokuthatha iyure ngaphambi kokulala. Kuthatha iiveki ezimbini ukuya kwethathu ukusebenza kwaye akufanele kusetyenziswe ngaphezu kweenyanga ezintathu ngelo xesha. Imiphumo emibi ye-valerian ingabandakanya ukunyanzeliswa okukrakra, intloko, i-palpitations, kunye nesondlo. Nangona i-valerian itiye kunye nezicatshulwa zamanzi zikhoyo, abaninzi abantu abayithandi iphunga le-valerian kwaye bakhetha ukuthatha ifom ye-capsule.
I-Valerian akufanele ithathwe ngamachiza amaninzi, ingakumbi ezo ziphazamisa inkqubo ye-nervous central, njenge-sedatives kunye ne-antihistamines.
I-Valerian akufanele ithathwe ngotywala, ngaphambi okanye emva kokuhlinzwa, okanye ngabantu abanesifo sesibindi. Akufanele isetyenziswe ngaphambi kokuqhuba okanye ukusetyenziswa kwemishini. Ukucebisana nomsebenzi ochaphazelekayo wezempilo kuyaphakanyiswa.
5) Kava
Umthonyama ePolynesia, isityalo se-kava (i- Piper methysticum ) sitholakale sinemiphumo yokuxhalabisa abantu.
Kodwa i-United States Yokutya kunye noLawulo lweeDrug (i-FDA), nangona kunjalo, inikezele isiluleko kubaxhasi malunga neengozi enkulu yokulimala kwesibindi ngenxa yokusetyenziswa kwezongezelelo zokutya eziqukethe i-kava. Okwangoku, kukho iingxelo ezingaphezu kwe-25 zemiphumo emibi kakhulu ekusebenziseni i-kava kwamanye amazwe, kuquka nezigulane ezine ezifuna ukuguquka kwesibindi.
6) I-Gamma-Aminobutyric Acid (GABA)
IGABA yi-amino acid eyaziwayo ukuba idlale indima kwi-physiology yexhala. Ezinye izidakamizwa zemithi yokuxhala zisebenza ngokuchaphazela i-GABA receptors kwingqondo. Isiganga esisetyenziswa ngomlomo nge-GABA isongezelelo singafikelela kwingqondo, nangona kunjalo, ayifumaneki.
7) I-Aromatherapy
Iioli ezifunekayo zityalo ziyakongezwa kwiibhafu, ioli ye-massage okanye i-infused. Amafutha abalulekileyo asetyenziswa ukuxhalaba kunye nokukhathazeka kwemiba yile: i-bergamot, i-cypress, i-geranium, i-jasmine, i-lavender, i-melissa, i-neroli, i-rose, i-sandalwood kunye ne-ylang-ylang. I-Lavender yinto eqhelekileyo kwaye iyakha isiseko seendidi ezininzi eziphumayo.
- Yintoni iAromatherapy?
- Iingcebiso zokuthenga iiOyile ezibalulekileyo
- Ukusebenzisa iiOyile ezibalulekileyo ngokukhuselekileyo
Ezinye iziLungiso
Icebiso
Kubalulekile ukuba uhlolwe ngugqirha wakho ukuze uhlalutyo olufanelekileyo kwaye ulawule ezinye iingxaki zezokwelapha ezinokufana nokuxhalabisa.
> Imithombo:
> Andreatini R, Sartori VA, Seabra ML, Leite JR. Impembelelo ye-valepotriates (i-valerian extract) kwi-disorder disorder disorder: i-random-control controlled pilot study. IRhy res. 16.7 (2002): 650-654.
> Ernst E. Herbal izixhobo zokuxhalabisa - ukuphononongwa ngokuchanekileyo kwezilingo ezilawulwayo. Phytomedicine. 13.3 (2006): 205-208.
> Miyasaka LS, Atallah AN, Soares BG. Valerian ngeengxaki zokuxhalabisa. I-Cochrane Database Syst Rev. 2006 Okthoba 18; ( > 4): CD004515 >.
> Miyasaka L, Atallah A, Soares B. Passiflora yokugula ngengxaki. I-Cochrane Database Syst Rev. 2007 Jan 24; ( > 1): CD004518 >.