Ukulala ngoxolo kuwe kunye neyona mifuno ibalulekileyo emithathu

Ukulala ngoxolo kuwe kunye neyona mifuno ibalulekileyo emithathu

Ubuthongo obuhle kunye nokhuseleko oluqinileyo luhamba kunye kwindlela ekhokelela kwimpilo enhle. Ukunika umzimba ukuphumla okufanelekileyo kunye nokubuyisela kubalulekile, kuba rhoqo xa ulala, iiseli ze-T, umdlali oyintloko kwi-immune response, ziyakwazi ukulwa ngokuphumelelayo neentsholongwane ezihlaselayo kunye neebhaktheriya eziyingozi. Ngakolunye uhlangothi lwe-equation, kukho izinto ezininzi onokuzenza ukuxhasa ukhuseleko oluqinileyo, njengokwenza umthambo kunye nokunciphisa uxinzelelo, okunokukunceda ukuba ulale ubusuku obuhle.

Ngokutsho kwengxelo epapashwe yi-Mind Your Body Green, kunengqiqo, ngoko ke, ukusebenzisa inani lezityalo zendalo ukuxhasa ukugonywa kunye nokukhuthaza ukulala kakuhle, kwaye ngokuphambene noko. Iingcali zincoma imifuno emithathu yendalo enika izibonelelo eziqinisekisiweyo zokulungiselela umzimba womntu ukulwa nokusuleleka kunye nokufumana isiqabu xa kufuneka.

1. Elderberry

Abantu bebesebenzisa i-elderberry ukuxhasa amajoni omzimba kangangeenkulungwane. "I-Elderberry iqukethe i-anthocyanins, eyi-antioxidants," kuchaza uNjingalwazi uSima Boni, umsunguli kunye nomlawuli wezonyango weZiko lokulwa nokuguga kunye nobude obude. Ezi antioxidants zigcina amajoni omzimba omelele kwaye abhetyebhetye. Kukwakholelwa ukuba ineempawu ze-antiviral.

Ingcali yamayeza uRachel Robinette yongeza ukuba i-elderberry iye yabizwa ngabanye ngokuthi "intyatyambo endala," ethathwa njengekhuselekile ukuyitya ikrwada, kwaye kudala isetyenziswa njengeqhinga lesintu lesintu. Ikwadume kakhulu kunyango lwenkxaso yokhuselo lomzimba lwabantwana.
Unjingalwazi uBonnie uchaza ukuba i-elderberry okwangoku ibandakanyiwe kwinani lezongezo zesondlo ezinceda ubuthongo obunzulu bubulela kumandla ayo okuxhasa ukuphumla kunye nokuchacha.

2. ilavenda

Ivumba elimnandi lelavenda okanye i-lavender lihlala linxulunyaniswa nokuzola kunye nokuphumla. Xa kuthelekiswa namanye ama-oyile ayimfuneko asetyenziswa kwi-aromatherapy, kukho uphando lwezenzululwazi olungqina iinzuzo zokunuka i-lavender ekukhuthazeni ukulala kunye nokunciphisa uxinzelelo, ngokweziphumo zovavanyo luka-2015. I-lavender aromatherapy iphucula umgangatho wokulala jikelele. Kwi-meta-analysis yezifundo ze-34 ezijonge indlela amavumba ahlukeneyo achaphazela ngayo ukuphumla kunye nomgangatho wokulala, i-lavender ifunyenwe njengeyona nto isebenzayo ekuphuculeni inani kunye nomgangatho wokulala.

Ioli yeLavender idlala indima ebalulekileyo ekuphuculeni umsebenzi oqhelekileyo wokuzivikela komzimba, ngokweziphumo zovavanyo lwe-2017 lwabasetyhini abakhulelweyo abafumana i-aromatherapy massages. Iziphumo zangqina ukuba i-massage ngeoyile yelavender ikhokelele ekwehleni kwehomoni yoxinzelelo i-cortisol kunye nokonyuka kwamanqanaba eprotheyini ye-IgA, i-antibody esegazini ekhusela umzimba kumngcipheko wokosuleleka ziintsholongwane, iintsholongwane kunye neentsholongwane. Ioyile yeLavender ingathathwa ngomlomo kwizincedisi zokuthomalalisa imithambo-luvo kwaye inike uzinzo lwemo.

3. I-Chamomile

Unjingalwazi uBoni uchaza ukuba i-chamomile ye-herb okanye i-chamomile inembali ende yokusetyenziswa ukuxhasa ukuphumla kwemisipha kunye nokulala ngenxa yeziphumo zayo zokuthoba. I-Chamomile yaziwa ngokunceda ukuthomalalisa inkqubo ye-nervous kunye nokunciphisa uxinzelelo kunye noxinzelelo olubangela ukuphuthelwa okukhathazayo. Ngombulelo kwi-antioxidants yayo, i-chamomile nayo inceda ukuxhasa amajoni omzimba kunye nempilo yonke.

“I-Chamomile iyathomalalisa kwaye iyaphumla kwaye yenye yeyona tiye ilungileyo emva kwesidlo sangokuhlwa ukuze uphumle ekupheleni kosuku,” utshilo ugqirha wamayeza uCammy McBride.