Ukuze uncedo lokulala ngokulula, abanye abantu abane- insomnia basebenzisa imifuno ebizwa nge-kava. Eyona nto isetyenziswa ngokuqhelekileyo njengendlela yokulungisa ixhala , i-kava icingelwa ukuba ikhuthaze ukulala ngokomoya ngokwengxenye ngokuvelisa ukuphazamiseka kwengqondo nomzimba.
Kutheni I-Kava Ngamanye Amanye Isetyenziswa Njengesixhobo Sokulala?
U-Kava ucebile kwii-kavalactones, iklasi yeemveliso ezifunyenwe ukuba zinezixhobo zokukhusela.
I-Kavalactones zicingelwa ukuba zidlala indima ebalulekileyo kwimiphumo ye-kava ekhuthaza ukulala.
Kuphando lokuqala, iimvavanyo kwizilwanyana zibonise ukuba i-kava inganceda ukulawula umjikelezo wokulala. Kuhlolisiso olupapashwe kwiphephancwadi ye- Psychopharmacology ngo-2005, umzekelo, ukuhlolwa kwamagqabi okuphazamisa ubuthongo kubonisa ukuba unyango nge-kava lwancedisa ixesha elithathayo ukuba izilwanyana zilale.
Uphando
Kuze kube ngoku, ezimbalwa izifundo zenzululwazi ziye zahlola ukuphumelela kwekava njengobuncedo bokulala. Ngaphezu koko, uphando olutholakalayo kwi-kava nokulala luye lwaveza iziphumo ezidibeneyo.
Ukuvavanywa kwezilingo ze-clinical trials zaba bantu abaneengxaki zokulala ziquka isifundo esincwadana esashicilelwe kwiNgxelo yeziNgxaki ezichaphazelekayo ngo-2004. Kuhlolisiso (olujoliswe kubantu abaphazamiseka ubuthongo obuhlobene nokuxhalaba okanye uxinzelelo), izigulane ezingama-61 zifumana izifo zemihla ngemihla i-kava okanye i-placebo kwiiveki ezine.
Ekupheleni kwexesha lokunyanga, abo bafumana i-kava babonisa ukuphuculwa okukhulu kwimiba yokulala kunye nokuphila (xa kuthelekiswa nalabo banikwe indawo ye-placebo).
Kwisifundo somqhubi wangaphambili (eshicilelwe kwiPhytotherapy Research ngo-2001), uvavanyo olubandakanya izigulane ezingama-24 ezixinzeleleke uxinzelelo olubangelwa uxinzelelo olufumene ukuba iiveki ezintandathu zonyango nge-kava zakhokelela ekuphuculeni okukhulu kwixesha elithathayo ukulala, iiyure ezilele, kunye nomoya xa evuka.
I-Kava yabonakala kwakhona ukunciphisa ubunzima boxinzelelo lwabathathi-nxaxheba.
Nangona kunjalo, kwisilingo sekliniki esekelwe kwi-Intanethi eshicilelwe kwiphepha leMagazini ngo-2005, abaphandi bafumanisa ukuba i-kava ingenakho ukusetyenziswa ngonyango yokulala. Uhlolisiso lwabandakanya abantu abangama-391 abanexhala kunye nosizi, elowo lalinikezelwa ngeentsuku ezingama-28 ze-kava, i- valerian okanye i-placebo. Iziphumo zityhila ukuba i-kava okanye i-valerian ayizange ikhulise uxhalabo okanye ukungazinzi ngokugqithiseleyo kunokuba i-placebo.
Imijelo
I-Institutes of Health (NIH) isilumkiso malunga nokusebenzisa i-kava, kuba isityalo singabangela ukulimala kwesibindi (nangona xa kuthathwa ixesha elifutshane kwaye lichithe kwiimeko eziqhelekileyo), kwaye mhlawumbi zikhokelela ekufeni. Ukuba usebenzisa i-kava, kubalulekile ukuthetha nodokotela wakho kuqala. Impawu zokuqala zomonakalo wesibindi ziquka:
- I-jaundice (oko kukuthi, ukuphuziza kwamehlo kunye nesikhumba)
- Ukukhathala
- Umchamo omnyama
I-Kava inokubangela ezinye iziphumo zecala, ezifana nokunyanzeliswa , intloko , ukulala, nokunciphisa uxinzelelo lwegazi . Ukongezelela, i-kava inokuphazamisa ukugqithisa kwegazi kunye nokwandisa iimpawu zesifo se- Parkinson kunye nokudandatheka.
Eminye indlela eya kwi-Kava yokulungela ukulala
Ukuxininiswa ngokukhawuleza nokungazinzi, ukuxinezeleka okungapheliyo kunye nokuxhalaba kucatshangelwa ukuphazamisa ubuthongo ngokubangela ukunyuka kwengxabano.
Ukunciphisa ukuxhatshazwa nokuphucula umgangatho wobuthongo bakho, abanye abantu bakufumanisa kuncedo ukuphefumula phambi kokulala kunye neendlela zokunciphisa uxinzelelo njengokwenza i-yoga, ukucamngca , ukuphumla kwemisipha, okanye imifanekiso ekhokelwayo.
Kukho ubungqina bokuthi ukuqhuba i- aromatherapy kunye neoli yokubaluleka i-lavender kunokukunceda ukuba ufumane ukulala kwebala.
Ukongezelela, iindlela zokuphila zifana nokunciphisa ukutya kwakho kwe-caffeine kunye notywala, ukuqhuba rhoqo, nokuhlala ixesha lokulala kunye nexesha lokuvuka kunokuhamba ixesha elide ekulwa nokulala.
Ezinye izinto zokusebenzisa i-Kava
Ukongezelela ekukhuseleni ubuthongo kwabanye abantu, i-kava ibonakala iyinciphisa uxhalaba.
Ukusebenzisa i-Kava ngenxa yokulahla
Ngenxa yokukhathazeka okukhuselekileyo, i-kava ayikhuthazwa ukukhululeka kokulala (okanye ukunyangwa kwayo nayiphi na imeko). Ukuba unenkathazo yokulala okanye ucinga ukusebenzisa i-kava, xela nodokotela wakho kuqala. Ukuziphatheka kakubi kunokuba nemiphumo emibi.
Umthombo
Jacobs BP1, Bent S, Tice JA, Blackwell T, Cummings SR. "I-intanethi esekelwe i-intanethi, elandelwe i-placebo ye-kava ne-valerian yokuxhalabisa nokulala." Amachiza (iBaltimore). 2005 Julayi; 84 (4): 197-207.
Lehrl S1. "Ukuphumelela klinikhi ye-kava yocatshulwa i-WS 1490 ekuphazamiseni ubuthongo obunxulumene nezifo ezixhalabileyo. Ichaphazela ukungavumelani. 2004 Feb; 78 (2): 101-10.
AmaZiko eZiko lezeMpilo. "I-Kava: i-MedlinePlus Supplements." Meyi 2014.
I-Shinomiya K1, Inoue T, Utsu Y, Tokunaga S, Masuoka T, Ohmori A, Kamei C. "Iimpembelelo ze-kava-kava zithatha umjikelezo wokulala ekuguleni okuphazamisayo." I-Psychopharmacology (Berl). 2005 Julayi; 180 (3): 564-9. Epub 2005 Feb 8.
Wheatley D1. "Ukulahla okuxinzelelekileyo kuphazamisekile kuphathwa nge-kava ne-valerian: ingoma kunye kunye." Hum Psychopharmacol. 2001 Juni; 16 (4): 353-356.
Wheatley D1. "I-Kava kunye ne-valerian ekwenzeni unyongqo obangele uxinzelelo." IRhy res. 2001 Sep; 15 (6): 549-51.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.