Iziselo zobuthongo obunzulu
Ezinye iziselo zinokunceda ukuphucula umgangatho wokulala kwaye zikhuphe ukuphuthelwa. Ezi ziselo ziquka i-cocoa eshushu, ubisi olushushu, iti ye-chamomile, iti yelavender, kunye neti eluhlaza.
Ngokutsho kwewebhusayithi ye "Healthline", umgangatho wokulala uphuculwe ngokutya i-almonds, njengoko zibhekwa njengomthombo wamahomoni anceda ukukhuthaza ubuthongo obunzulu.
Ngaphaya koko, ijusi yecherry inento ebizwa ngokuba yi-tryptophan, i-amino acid enceda ukuvelisa ihomoni ye-melatonin, enceda ukulawula ukulala kunye nexesha lokuvuka.
Ngokuphathelele iti ye-lavender, ibonakaliswe ukuba inceda ukuphumla kunye nokuzola umzimba ngaphambi kokulala, okunceda ukufezekisa ubuthongo obunzulu, obuzolileyo.
Kubalulekile ukukhankanya ukuba ukongeza ekusebenziseni ezi ziselo, kufuneka kubekho ezinye iindlela ezisempilweni zokuphucula umgangatho wokulala, njengokubonelela ngendawo yokulala efanelekileyo, ukwenza umthambo rhoqo, kunye nokuphepha ukuthatha izinto ezivuselelayo ngaphambi kokulala.
Ezi ziselo zinokuba yindlela esebenzayo yokuphucula umgangatho wokulala kunye nokuphelisa ukuphuthelwa. Khumbula ukuba phambi kokuba usele nasiphi na kwezi ziselo, kuhle ukuba udibane nogqirha kuqala ukuze uqinisekise ukuba akukho nxibelelwano lunokubakho namanye amayeza anokuthi umntu uwasele.
Sesiphi isiselo esikunceda ukuba ulale ngokukhawuleza?
Uphando lwakutsha nje lubonisa ukuba iziselo ezishushu zinokudlala indima ebalulekileyo ekuphuculeni ubuthongo kunye nokuzola umzimba ngaphambi kokulala. Kukho inani leziselo ezinokukunceda uphumle kwaye ukhuthaze ukulala kakuhle.
Uphononongo lubonise ukuba ukusela i-cocoa eshushu ngaphambi kokulala kunokunceda ukuphucula umgangatho wokulala. Ikoko iqulethe into ebizwa ngokuba yi-melatonin, ihomoni enceda ukulawula ukulala nokuphumla. Ke, ukusela ikomityi yecocoa eshushu ngaphambi kokulala kunokuba lukhetho oluhle.
Ukongeza, unokusela ikomityi yobisi olufudumeleyo ngaphambi kokulala. Ubisi lunento ebizwa ngokuba yi-tryptophan, esebenza ukuzola umzimba nokuphucula ukulala. Ukuba nekomityi yobisi olushushu kunokukunceda uphumle kwaye ulungiselele ukulala.
Iti ye-Chamomile inokuba yinto efanelekileyo yokuphucula ubuthongo. Iti yeChamomile iqulethe i-antioxidants enceda ukuphumla kunye nokuzola imizwa. Ngokutsho kukaMargot, umthandi weti ye-chamomile, esi siselo "sesinye sezona ziselo zibalaseleyo ngaphambi kokulala." Ke, ungazama ukusela ikomityi yeti ye-chamomile ngaphambi kokulala ukukhuthaza ubuthongo obuhle.
Ngokuphathelele abantu abangakhethi ubisi, banokuzama ubisi lwe-almond. Olu hlobo lobisi lunepesenti ephezulu ye-tryptophan kwaye lunokunceda ukukhuthaza ubuthongo obunzulu.
Nangona kunjalo, kufuneka sikhankanye ukuba umphumo weziselo ebuthongweni uyahluka kumntu nomntu. Unokuba nempendulo eyahlukileyo ngokupheleleyo kwezi ziselo xa kuthelekiswa nomnye umntu. Ke ngoko, kuya kufuneka uzame ezi ziselo kwaye ubeke iliso kuyo nayiphi na impembelelo ezinayo kumgangatho wakho wokulala.
Ngokuzama iziselo ezininzi ngaphambi kokulala, uya kukwazi ukukhetha isiselo esikufanelayo kwaye sikuncede uphumle kwaye ulale ngokunzulu.
Ngawaphi amayeza akhokelela ekulaleni?
Iingxaki zokulala zezinye zezona ngxaki zempilo zixhaphakileyo ehlabathini, kwaye abantu abaninzi banokuba nobunzima bokuphumla nokulala ubuthongo obunzulu. Kule nkalo, ezinye izityalo kunye nezityalo ziluncedo kubantu abaninzi ekuthomalaliseni imithambo-luvo kunye nokubanceda balale ngcono.
I-Chamomile luhlobo lwemifuno eyaziwa ngokuba neempawu zayo zokuthomalalisa. Iti yeChamomile ine-antioxidant ebizwa ngokuba yi-apigenin, enokunceda ukuqalisa ukulala kunye nokuphucula umgangatho wayo. Ke ngoko, abantu abanobunzima bokulala banokucetyiswa ukuba basebenzise i-chamomile.
Kwelinye icala, ilavender lolunye uhlobo lwemifuno olutyiwayo ukuze kuxhamle impilo. Abaninzi banokusebenzisa i-lavender ukuzola imithambo-luvo kunye nokunciphisa amanqanaba okuxhalaba. Uphononongo lubonisa ukuba imifuno ye-lavender inokunceda ukuzinzisa isimo sengqondo kunye nokunciphisa uxinzelelo lwengqondo.
Ukongezelela, i-lavender (i-violets) kunye neengcambu ze-valerian zezinye imifuno ekhuthaza ukulala. ILavender inokuphumza imithambo-luvo kwaye incede ukuthomalalisa ukuphazamiseka kwemizwelo, ngelixa ingcambu yeValerian isetyenziswa kwinani lezongezo zesondlo ukukhuthaza ukuphumla kunye nokubuyisela ngexesha lokulala.
Ifanele igxininiswe into yokuba ukusetyenziswa kwamayeza okuphucula ubuthongo ngumbandela wobuqu yaye umphumo wawo unokwahluka kumntu nomntu. Ngoko ke, ngaphambi kokusebenzisa naluphi na uhlobo lwemifuno, kufuneka udibane nodokotela oyingcali ukuze unqume umthamo ofanelekileyo kunye nokuqinisekisa ukuba akukho ukusebenzisana kakubi kunye namanye amayeza athathwayo.
Ziziphi imifuno ezinceda ukuphumla kunye nokulala?
Ukuphumla kunye nokulala okusemgangathweni kubalulekile ekugcineni umzimba nengqondo esempilweni. Enye yeendlela ezinceda ukukhuthaza ukuphumla kunye nokulala ngoxolo kukusebenzisa imifuno yendalo. Kukho inani lezityalo ezaziwa ngokukwazi ukuthomalalisa umzimba kunye nokukhuthaza ukozela. Makhe sithethe ngamanye ala mayeza:
1- Anise:
I-anise ithathwa njengenye yezona zinto zibalulekileyo zonyango ezinceda ukufezekisa ukuphumla kunye nokulala ngokuthula. Unokusela ikomityi ye-anise ebilisiwe yonke imihla ngokuhlwa ukukhuthaza ukulala. Iqulethe amanqanaba aphezulu e-anisole compounds, esebenza njenge-tranquilizer yendalo ye-nervous system.
2-Lavender:
I-Lavender yenye yezona zityalo zendalo ezidumileyo kwihlabathi lokuphulula, ukukhathalela ulusu, kunye nokukhuthaza ukulala. Ilavenda iqhele ukusetyenziswa kwi-oyile eyimfuneko okanye kwifomu yomgubo ukongeza kwibhafu okanye ukuhlaziya imiqamelo. Unokuphefumlela ivumba lelavender ukuthomalalisa umzimba kwaye ufezekise ukuphumla.
3- Chamomile:
I-Chamomile ithathwa njengenye yezityalo ezidumileyo ezinceda ukuphumla nokulala. Isetyenziswa ngokuqhelekileyo ekwenzeni iti, kwaye inesiphumo sokuthomalalisa kunye ne-hypnotic enceda ukuthomalalisa izihlunu kunye nokunciphisa uxinzelelo. Kungcono ukusela ikomityi yeti ye-chamomile ngaphambi kokulala ukuze uphucule umgangatho wokulala.
4- Chamomile:
I-Chamomile okanye i-chamomile zezinye izityalo ezikhuthaza ukuphumla nokulala. Ingasetyenziswa ngendlela yemifuno eyomileyo ukwenza iti okanye ifakwe kwibhafu ngamaxesha okuphumla okunoxolo. I-Chamomile ineempawu ze-sedative kunye ne-hypnotic ezinceda ukufezekisa ubuthongo obunokuthula nobunzulu.
Ezi zizityalo zendalo ezikunceda ukuba uphumle kwaye ulale. Abantu abaneengxaki zokulala okanye abasebenzisa amayeza athile kufuneka badibane nogqirha ngaphambi kokuba basebenzise la mayeza njengolunye unyango.
Ndilala njani noba andinabo ubuthongo?
Ukuphuthelwa yenye yezona ngxaki zixhaphakileyo zempilo ezithwaxa abantu abaninzi ehlabathini lonke. Ukungalali kubangela ukungakwazi ukuphumla kwaye ukonwabele ubuthongo obunzulu, obuzolileyo, obuchaphazela impilo kunye nokusebenza kwemihla ngemihla kwabantu. Kodwa ngezinye iindlela ezilula nezisebenzayo, wonke umntu unokufikelela kubuthongo obunoxolo nokuphumla nokuba abaziva belele.
Enye yeendlela iingcali zehlabathi zokulala zinikezela ukulwa nokungalali kukuphelisa imithombo yokukhanya kwigumbi. Ngokutsho kukaGqr. Weil, ingcali yokulala, umzimba uxhomekeke kule mithombo ukuze ulawule umjikelo wawo wokulala. Ngoko ke, kucetyiswa ukucima izibane ezikhanyayo kunye nokunciphisa ukukhanya kwemitha kwigumbi ngaphambi kokulala.
Ukongezelela, uDkt Weil uncoma ukutya imifuno ngaphambi kokulala. Wabonisa ukubaluleka kokutya ukutya okunezondlo ezikhuthaza ukuziva usempilweni nokulala ubuthongo obunzulu. Ukunceda ukuzola ingqondo kunye nomzimba ngaphambi kokulala, iindlela zokuphefumla nzulu zinokuqheliselwa. Obu buchule bubandakanya ukubeka incam yolwimi eluphahleni lomlomo, ukuphefumla ngeempumlo nomlomo, kunye nokugxila ekubaleni ukusuka ku-4 ukuya ku-7.
Ubushushu begumbi bukwayinto ebalulekileyo ekuphumleni ubuthongo. Kucetyiswa ukuba unciphise kakhulu ubushushu begumbi ngaphambi kokulala, njengoko ubushushu obuphantsi bufaka isandla ekuthomalaliseni umzimba kunye nokukhuthaza ubuthongo obunzulu.
UGqr. Weil ubonisa ukuba ngokubambisana nokwamkela la manyathelo, kubalulekile ukugcina iwotshi yebhayoloji yomzimba. Kuya kufuneka uyeke ukusebenzisa izixa ezigqithisileyo zecaffeine kwaye ulawule amaxesha akho okulala kunye nokuvuka rhoqo.
Ngamafutshane, abantu abanengxaki yokuphuthelwa banokufumana ukuphumla, ubuthongo obumnandi ngokuzama ezi ndlela zilula nezisebenzayo ezibonelelwa nguGqr Weil. Ukungalali kakuhle akusengomqobo ekuphumleni nasekulaleni nzulu.
Iiresiphi ezinceda ebuthongweni obunzulu
Abantu abaninzi banengxaki yokulala, yaye oku kusenokubangelwa luxinezeleko okanye ixhala. Ukuze kulungiswe le ngxaki, izifundo zifumene ezinye iiresiphi zendalo ezinceda ubuthongo obunzulu kunye nokuphumla. Nazi ezinye zezi zokupheka:
ianise:
I-anise ithathwa njengenye yemifuno enceda ngokufanelekileyo ukulala, njengoko inceda ukususa imvakalelo yokuphuthelwa kwaye inika umzimba ukuzola kwe-nervous efunekayo kubuthongo obunzulu. I-anise inokulungiswa ngokulula ngokubilisa imbewu ye-anise emanzini.
ilavenda:
I-Lavender ikhulula inkqubo ye-nervous kwaye ilwa nokunyuka kweehomoni zoxinzelelo emzimbeni. Iingcali zicebisa ngokubeka icephe leti yelavenda kwikomityi yamanzi abilayo ukuze kuxhamle iingenelo zayo zokulala ngokuphumla.
Ilamuni:
I-Lemon iqulethe into ebizwa ngokuba yi-tryptophan ejika ibe yi-melatonin, ihomoni enoxanduva lokulawula ukulala. Ke ngoko, kungcono ukuxuba ijusi yelamuni kunye namagqabi ambalwa elamuni kunye nemifuno enceda ekuphumleni ukulungiselela iti ye-lemon herbal, enegalelo kubuthongo obunzulu kunye nokuphumla.
ibhanana:
Ukutya iibhanana ngaphambi kokulala kunceda ukufezekisa ubuthongo obumnandi, njengoko iibhanana ziqulethe inani elikhulu le-melatonin, elinceda ukulawula ubuthongo. Ikwane-tryptophan, enceda ekuphumleni kunye nobuthongo obunzulu. Kukwacetyiswa ukuba utye imifuno enamagqabi efana nesipinatshi ukwandisa umthamo we-magnesium ekunceda ukuba uphumle ngaphambi kokulala.
Ukutshintsha indawo yokulala:
Kucetyiswa ukuba uhlole igumbi lokulala kwaye ulilungiselele umoya ofanelekileyo wobuthongo obunzulu, njengoko indawo efanelekileyo inokuba negalelo ekuphuculeni umgangatho wokulala. Kukwacetyiswa ukuba utye ukutya okukhethekileyo okuqulethe i-tryptophan, njengokutya i-chickpeas ngekomityi yobisi, njengoko ezi zithako ziphucula ukulala kwaye zinike imvakalelo yokuphumla.
Kwakhona, musa ukulibala ukubaluleka kokunciphisa naluphi na uxinzelelo ngaphambi kokulala kwaye uzame ukubukela izigcawu zokuphumla okanye ukumamela umculo opholileyo ngaphambi kokulala. Nandipha ubuthongo obunzulu kunye nokuphumla!
Isiselo somlingo sokulala
Uphononongo lubonisa ukuba ukusela ikomityi yobisi olufudumeleyo ngaphambi kokulala kunokukunceda ukuba ulale ubuthongo obunzulu. Ubisi luthathwa njengesiselo esithomalalisa imithambo-luvo kwaye siphucule umgangatho wokulala. Olunye uphando lubonise ukuba ukutya ubisi ngokuhlwa kunokunceda ukukhuthaza ubuthongo jikelele.
Ngokohlolisiso olwenziwa kwiYunivesithi yaseLouisiana State, kwafunyaniswa ukuba ukusela ikomityi yejusi yecherry ngaphambi kokuba ulale kunokwandisa iiyure zokulala ngeyure enye nemizuzu engama-24 busuku ngabunye. Kufunyaniswe ukuba icheri ingumthombo otyebileyo weekhemikhali ezikhuthaza ukulala ezifana ne-tryptophan kunye ne-melatonin, ezisebenzela ukuphumla kunye nokuphelisa uxinzelelo, nto leyo ephucula umgangatho wokulala ngokubanzi.
Abaphandi bacebisa ukusela ubisi olufudumeleyo kunye ne-turmeric eyongeziweyo ngaphambi kokulala ukuze ulale ubusuku obunzulu. I-Turmeric iqulethe iikhompawundi ezinceda ekuphumleni kunye nokuphucula umgangatho uwonke wokulala.
Ukongeza, kukho ezinye izinto ezinokuthi zibe negalelo ekuphuculeni ukulala. I-Basil, eyaziwa nangokuthi "i-tulsi", yimifuno ye-adaptogenic esetyenziselwa ukukhulula amanqanaba oxinzelelo kunye nokukhuthaza ukuphumla, okukhokelela ekuphuculeni umgangatho wokulala.
Izinto ezikunceda ulale kwaye ungacingi
Ukulala kakuhle kunika umzimba ukuphumla kunye nokuphumla okuyimfuneko ukuze uhlaziye amandla kunye nempilo. Nangona kunjalo, abantu abaninzi banobunzima bokulala kwaye bacinge kakhulu ngaphambi kokulala. Ngoko ke, kukho izinto ezininzi ezinokukunceda uphucule ubuthongo bakho kwaye unciphise ukucinga ngaphambi kokulala.
Enye indlela enokwandisa amathuba okulala kamnandi kukutya imifuno enamagqabi. Kucetyiswa ukuba utye isipinatshi ukwandisa inani le-magnesium ngokwemvelo, okanye unokuthatha isongezelelo sesondlo esine-magnesium.
IMelatonin yihomoni yokulala enceda ukulawula umjikelo wokuvuka kokulala. Ngokolwazi olukhoyo, kuyacetyiswa ukuba utye ukutya okutyebileyo kwi-tryptophan, njenge-oatmeal, njengoko i-tryptophan yenye yezinto ezibangela i-melatonin emzimbeni.
I-Chamomile yimifuno eyaziwa kakhulu ngeempawu zayo zokuthomalalisa. Ngokutsho kwemithombo ekhoyo, iti ye-chamomile ine-antioxidant eyaziwa ngokuba yi-apigenin enokunceda ukuqalisa ukulala kunye nokuzola umzimba.
Enye yezinto ezibalulekileyo ezicetyiswayo ukuze ufumane ubuthongo obupholileyo kukumisela ixesha lokulala elimiselweyo yonke imihla. Iingcali zibonisa ukuba ukucinga ngegumbi lokulala njengendawo yokulala kunye nesondo kuphela kunokuncedisa ukuqeqesha umzimba ukuba ulale ngcono.
Ukongeza, ungasebenzisa iindlela zokuphumla ngaphambi kokulala, njengokuphumla kwengqondo yakho imizuzwana ye-10, kunye nokufumana indlela yokukhulula iingcamango ngaphambi kokulala, njengokuziqhelanisa nokucamngca rhoqo.
Okokugqibela, uphononongo lubonisa ukuba ukuphefumla umoya ngekhala lasekhohlo kunceda ngokucothayo ukuzolisa imithambo-luvo kwaye kuvuselele umzimba ukuba ulale.
Nangona kukho ezi zinto ezinokuthi zincede ngokulala kunye nokunciphisa ukucinga, kufuneka sikhankanye ukuba ukuphucula umgangatho wokulala kufuna ukuzibophelela kwindlela yokuphila enempilo, njengokwenza umthambo kunye nokuphepha i-caffeine kunye neziselo ezinxilisayo ngaphambi kokulala.
Kubalulekile ukufumana iindlela zokuziqhelanisa ezihambelana neemfuno zakho kwaye ufikelele kwiingcali zokulala ukuba iingxaki zokulala kunye nokucinga okugqithisileyo phambi kokulala kuyaqhubeka.
Isiselo esingcono kakhulu ngaphambi kokulala ukuphumla
Iingcali ziye zafumanisa ukuba zininzi iziselo ezinokuthi zisetyenziswe ngaphambi kokulala ukuze ziphumle. Phakathi kwezi ziselo ziluncedo, eyokuqala kukusela ubisi.
Ukusela ubisi ngaphambi kokulala ngumkhwa oqhelekileyo onceda ukuzola imithambo-luvo kwaye uphumle ngaphambi kokungena kwihlabathi lokulala. Ubisi lunokutyiwa ngeendlela ezininzi, mhlawumbi ngobisi olufudumeleyo okanye i-milky cocoa.
Iingenelo zobisi ngaphambi kokulala zininzi, njengoko ziyimithombo ecebileyo ye-calcium, enegalelo ekunciphiseni ukuphazamiseka kokulala kunye nokuphucula umgangatho wokulala. Ubisi lukwanento eyaziwa ngokuba yi-tryptophan, eyisandulela kwihomoni ye-melatonin. Le hormone idlala indima ebalulekileyo ekulawuleni ukulala kunye nexesha lokuvuka.
Ukusela ikomityi yobisi ngaphambi kokulala ngumkhwa odumileyo, kwaye oomama badla ngokuwusebenzisa ukuthomalalisa abantwana babo ngaphambi kokuba balale. Ubisi lubonelela ngedosi efanelekileyo ye-calcium kwaye lusebenza ukuzola ingqondo nomzimba.
Ukongeza kubisi, kukho iqela leziselo eziluncedo zokulala, ezifana ne-chamomile kunye nejusi ye-cherry. Kuye kwaboniswa ukuba i-chamomile iqulethe i-antioxidant apigenin, enegalelo ekuphuculeni umgangatho wokulala. Ngokuphathelele ijusi yecherry, isisityebi kwi-tryptophan, ephakamisa ukukhuselwa kwehomoni ye-melatonin kunye nokuphucula umgangatho wokulala.
Ngaphezu koko, kukho i-magnesium ebonelelwa ngamantongomane anje ngealmonds. Iialmond zingumthombo olungileyo wemagnesium, zikhawulelana ne-19% yeemfuno zomzimba zemihla ngemihla ngekomityi nje enye. Ukutya inani elaneleyo le-magnesium kuncedisa ekuphuculeni umgangatho wokulala kunye nokuphumla.
Ngaphambi kokutya nasiphi na isiselo ngaphambi kokulala, kufuneka udibane nodokotela ukuze uqinisekise ukuba kukho naziphi na iingcebiso ezikhethekileyo ezinxulumene nempilo yomntu.
