Izityalo eziphumlayo kwi-infusions: isikhokelo esipheleleyo, izibonelelo, kunye neendlela zokupheka

Ngaba ujonge isiselo sendalo esiza kukunceda uphumle, unciphise uxinzelelo, kwaye ukhulule umzimba wakho nengqondo? Izityalo zokuphumla ziyindlela yendabuko, esebenzayo kunye nendalo ukulungiselela i-infusions ekhuthaza inhlalakahle kunye nokuzola, ngaphandle kwemiphumo engafunekiyo, kunye nokufikelela okulula kunye nokufikelelekayo.

Ubugcisa bokulungiselela iti kunye ne-infusions ngeenjongo zonyango kunye nokuphumla yinto yakudala ekhoyo kwiinkcubeko ezininzi kwihlabathi jikelele. imifuno epholileyo Ziye zaxabiswa kwiipropathi zazo zokuthomalalisa inkqubo ye-nervous, ukunceda ukulwa nokulala kunye nokunciphisa ukuxhalaba.

Kweli nqaku uya kufumanisa kuphela izityalo eziphumlileyo ezingcono kakhulu ze-infusions, kodwa nazo zonke izibonelelo zabo, iingcebiso zokusetyenziswa, ukuchasana, kunye nendlela yokuzibandakanya kwindlela yakho yemihla ngemihla. Sikwabelana ngeeresiphi, iingcebiso zokuphucula umgangatho wokulala, kunye namaqhinga okuphucula ukuphumla.

Izibonelelo ze-infusions zokuphumla zendalo

Isithethe sokulungiselela kunye nokunandipha ukunyuswa okuphumlayo akuboneleli kuphela ulonwabo lweemvakalelo, ukuba akukho njalo uncedo olubambekayo kwimpilo yomzimba nengqondo:

• Nciphisa uxinzelelo kunye nexhala: Kanye njengokuba ukufunxa i-infusion kudala ikhefu kwisiqhelo, izityalo ezifana ne-linden, i-valerian, kunye ne-lemon balm ziqulethe iikhompawundi ezisebenza ngokuthe ngqo kwinkqubo ye-nervous, ezivelisa umphumo we-anxiolytic.
• Phucula umgangatho wokulala: Uninzi lwezityalo eziphumlayo, ezifana ne-chamomile kunye ne-lavender, ziyakwazi ukuququzelela ukulala kunye nokukhuthaza ubuthongo obunzulu, obunokuphumla.
• Yandisa amanziUkusela i-infusions kunegalelo kwi-hydration efanelekileyo, ngakumbi ukuba ukhetha iintlobo ngaphandle kwe-caffeine okanye i-theine.
• Zenza lula ukwetyisaUkongeza kwimpembelelo yabo yokuthomalalisa, i-infusions efana ne-chamomile okanye i-lemon balm inceda ukukhulula ukuphazamiseka kokugaya, ukuqunjelwa kwesisu, kunye nobunzima emva kokutya.
• Banciphisa ukugcinwa kwamanzi: Ezinye i-infusions eziphumlayo, ezifana ne-horsetail, i-anise, okanye i-fennel, inceda ukuhlambulula umzimba kunye nokulwa nokuqunjelwa.
• Bakhuthaza ukuzicingela nokuzinyamekelaUkuthatha imizuzu embalwa ngosuku ukonwabela i-infusion yindlela esebenzayo yokuziqhelanisa nokuzinyamekela kunye nokudibanisa nomzuzu wangoku.

Izityalo eziphambili zokuphumla: iipropati kunye nokusetyenziswa

• Chamomile (Matricaria chamomilla): Ithathwa njenge-anxiolytic ethambileyo, ibonelela nge-flavonoids kunye ne-terpenoids ezinceda ukukhulula izihlunu, ukukhuthaza ukulala, kunye nokuphucula ukugaya. Ilungele abantwana kunye nabantu abadala, kwaye iyasebenza ngokuchasene nokuqaqanjelwa kokuya exesheni kunye nokungakhululeki kwesisu.
• IValerian (Valerian officinalis): Isetyenziswa kakhulu ukulwa nokuphuthelwa, ukuxhalaba kunye noxinzelelo. Ingcambu ye-Valerian iqulethe i-valepotriates kunye neoli efunekayo esebenza njenge-sedative kunye ne-relaxant ye-nervous system. Kunconywa ukusetyenziswa ebusuku, yedwa okanye ngokudibanisa nezinye izityalo ezifana ne-lavender okanye i-lemon balm.
• ILinden okanye iBasswood (Tilia spp.): Iintyatyambo kunye namagqabi ayo aqukethe ukuzola kunye ne-antispasmodic compounds. Iyaziwa ngokunceda ukunciphisa uxinzelelo lwengqondo kunye nokukhuthaza ukulala. Ikwasetyenziselwa ukuthomalalisa intloko ebuhlungu, imikhuhlane, kunye nokuphazamiseka kokutya. Lelinye lawona mayeza esintu kwaye akhuselekile.
• ILavender (Lavandula angustifolia): Isetyenziswa kokubini njengokufakwa kunye ne-aromatherapy, yaziwa ngokuba yi-anxiolytic, ukuphumla, kunye neziphumo zokuchasa ukudumba. Ilungele abo banengxaki yokuxhalaba, ukuphuthelwa, okanye ukuqunjelwa. Ivumba layo linceda ukudala imekobume evumela ukuphumla.
• UMelissa (uMelissa officinalis): Eyaziwa ngokuba yi-lemon balm, isetyenziswa njenge-tranquilizer yendalo, i-antidepressant, kunye ne-anxiolytic. Isebenza kakuhle ekuthomalaliseni i-nervous palpitations, ukuphucula isimo sengqondo, kunye nokunciphisa iingxaki zokugaya. Inokuthi ithathwe yodwa okanye kwizinto zokulala.
• Passionflower (Passiflora incarnata): Intyatyambo yePassion ineempawu zokuthomalalisa, i-anxiolytic, kunye ne-hypnotic, iququzelela ukuphumla kunye nokulwa nokungalali. Ifanelekile ukunyanga i-tachycardia, ukudakumba okuncinci, kunye neentloko ezinxulumene noxinzelelo.
• I-Lemon verbena (iAloysia citrodora): Yaziwa ngevumba layo lelamuni kunye neziphumo zokuthomalalisa, iluncedo kwiimeko zovalo kunye nexhala. Inceda ukugaya kwaye inokuthatyathwa icocekile okanye idityaniswe namanye amayeza.
• IiHops (Humulus lupulus): Ngencasa ekrakrayo, sisihlunu esibalaseleyo kunye nesiphumlisi sengqondo. Iboniswa ekunyangeni ukuphuthelwa, ukungaphumli, kunye neengxaki zokwetyisa ezinxulumene novalo.
• IHawthorn (iCrataegus monogyna): Iintyatyambo kunye namagqabi ayo aqukethe i-proanthocyanidins, esebenza njenge-sedative epholileyo kwaye ilawula inkqubo ye-cardiovascular system. Isetyenziselwa ukuphatha i-tachycardia kunye nokuxhalaba okuhambelana noxinzelelo lwe-nervous.
• Angelica (Angelica archangelica): Ingcambu yayo iqulethe i-valerian kunye ne-angel acids, ekhuthaza ukuphumla kunye nokuphila kakuhle. Iluncedo ekudambiseni uxinzelelo lwemithambo-luvo kunye nokuphucula ukwetyisa ngexesha loxinzelelo.
• Schisandra (Schisandra chinensis): I-adaptogenic herb enceda ukunciphisa uxinzelelo lomzimba kunye nengqondo, ukuphucula ukusebenza, kunye nokuphucula ukugxila. Ukufakwa kwayo kunika amandla ngaphandle kokubangela umdla ogqithisileyo.
• I-Saffron, i-turmeric kunye nejinja: Ezi ngcambu, nangona zingagqalwa ziphumle ngendlela engqongqo, ziye zaboniswa iipropathi ezichasene nokuvuvukala, i-antioxidants kunye nenzuzo kwimpilo jikelele kunye nokubuyiswa kwemisipha emva kwemidlalo.

Ukulungiswa kwe-infusions yokuphumla okusebenzayo

Ukuze usebenzise ngokupheleleyo iipropathi zokuphumla zezityalo, landela la manyathelo: iingcebiso zokulungiselela:

1. Khetha izithako ezisemgangathweni: Sebenzisa omisiweyo, imifuno ephilayo nanini na kunokwenzeka ukunqanda iintsalela zezitshabalalisi.
2. Indlela yokufakwa: Uninzi lwezityalo eziphumlileyo zilungiswa kusetyenziswa indlela yokufaka (ukugalela amanzi abilayo phezu kwemifuno kwaye uvumele ukuba unyuke imizuzu emi-5 ukuya kwe-20). I-Steeping okanye i-decoction igcinelwe iingcambu ezinzima okanye imbewu efana ne-valerian okanye i-anise.
3. Proporciones recomendadas: Ngokuqhelekileyo i-teaspoon 1 indebe (malunga ne-2-3 grams yesityalo esomileyo) kunye ne-200 ukuya kwi-250 ml yamanzi yanele.
4. Imixube kunye nentsebenziswano: Unako ukudibanisa imifuno emininzi ukukhulisa iziphumo zabo okanye ukuphucula incasa yabo (umzekelo, i-chamomile enelavender; i-lemon balm, passionflower, kunye ne-linden; i-valerian ene-lemon balm kunye nentyatyambo ye-orenji).
5. Lungiselela incasa: Yongeza ubusi, i-sinamoni, izilayi zeziqhamo ezitsha, okanye i-lemon, kuxhomekeke kukhetho lwakho. Kuphephe ukugqithisa ngeswekile okanye i-sweeteners.
6. Ixesha lokusetyenziswa: I-infusions yokuphumla ingathathwa ngaphambi kokulala ukuphucula ubuthongo, okanye emini ukulwa noxinzelelo lomsebenzi, ukuxhalaba, okanye emva kokuzivocavoca umzimba.
7. Ehlotyeni Unokuzisela zibandayo, ukupholisa ukunyuswa kunye nokongeza umkhenkce kunye nemifuno enamakha.

Iiresiphi ze-infusion eziphumlileyo ezenziwe ekhaya

Ezinye iimbono zokonwabela imixube eneziphumo ezahlukeneyo:

• Good Night InfusionI-1 ithispoon ye-chamomile + 1 ithispoon ye-lavender. Yongeza amanzi abilayo, yiyeke inyuke imizuzu eyi-10, kwaye ucinezele. Efanelekileyo ngaphambi kokulala.
• UMelissa kunye nePassionflower Anti-Stress: I-teaspoon ye-1 ye-lemon balm + 1 ithispoon ye-passionflower. Gcoba imizuzu eyi-8-10 kwaye usele imini yonke.
• Isiphumlisi sentliziyo: I-1 teaspoon ye-hawthorn + 1/2 ithispoon ye-hops. Gcoba imizuzu eyi-12-15, ugxininise, kwaye usele amaxesha angama-2-3 ngosuku.
• Isiphumlisi sokwetyisa: Amalungu alinganayo i-chamomile, i-anise, kunye ne-licorice. Bilisa imizuzu emi-5 kunye noxinzelelo.
• Iti ye-herbal yezemidlalo: Umxube we-lemon balm, i-fennel, i-mint kunye ne-ginger root ukukhuthaza ukubuyiswa kwemisipha emva kokuzivocavoca.

Amacebo, iingcebiso, kunye nemikhwa yokuphucula ukuphumla kunye nokulala

• Ukunciphisa i-caffeine kunye ne-theine emva kwemini (ikofu, iti emnyama, iziselo zamandla). Khetha iti ze-herbal endaweni yoko.
• Gcina ucwangciso lokulala rhoqo; zama ulala uvuke kwangeloxesha.
• Ukuphumla umoyaGcina igumbi lakho lokulala limnyama, lingena umoya kwaye likwiqondo lobushushu obutofotofo. Ungawuphucula umoya ngamakhandlela anevumba elimnandi okanye i-lavender okanye ioyile yeentyatyambo eziorenji.
• Ziphephe izikrini kunye nezixhobo zombane ubuncinane imizuzu engama-45 ngaphambi kokulala.
• Ukukhanya kunye nesidlo sakusasaKuphephe ukutya okunzima kunye notywala ngaphambi kokulala.
• Ziqhelanise nokuphefumla, ukucamngca, okanye iindlela zokuphumla kwezihlunu ukuqhubela phambili ukulungisa ingqondo nomzimba wakho ukuphumla.
• Yenza umthambo rhoqo, ukuphepha ukwenza umthambo ngamandla ngaphambi nje kokuba ulale.
• Thatha ithuba lokutshiswa lilanga emini, enceda ukulawula umjikelo we-circadian.
• Kuphephe ukulala ixesha elide ngexesha lasemini; ukuba uyazithatha, qiniseka ukuba zihlala ngaphantsi kwemizuzu engama-30.

Contraindications kunye nezilumkiso xa usebenzisa infusions okuphumla

Ukuphumla kwe-herbal infusions kuyindalo, kodwa azisoloko zingenabungozi. Kubalulekile ukugcina engqondweni ezi ngcebiso zilandelayo:

• Ezinye izityalo ezifana ne-valerian, passionflower, hops kunye ne-hawthorn can Sebenzisana neziyobisi zengqondo, i-anticoagulants, kunye namayeza entliziyoDibana nogqirha wakho ukuba usebenzisa iyeza.
• Ukukhulelwa kunye nokuncancisa Uninzi lwezi zityalo azikhuthazwa oomama abakhulelweyo okanye abancancisayo ngenxa yemiphumo emibi enokwenzeka kwi-fetus okanye usana.
• Abantu abanezifo zesibindi, zentliziyo okanye zengqondo kufuneka udibane nochwepheshe ngaphambi kokuthatha i-infusions yokuphumla.
• Gwema ukusetyenziswa okugqithisileyo, ngakumbi kwi-infusions edibeneyo, kwaye ungaze wandise ukutya kwezityalo ezifana ne-valerian ngaphezu kweeveki ezimbalwa ngaphandle kokujongwa ngugqirha.
• Abanye abantu abanovelwano banokuba namava iziphumo ezingalunganga ezifana nokozela, intloko ebuhlungu okanye ukungaphatheki kakuhle kokwetyisa.
• Ukusetyenziswa kwezityalo zemvelaphi ethandabuzekayo kwandisa umngcipheko wokungcoliswa yi-pesticides okanye izinto eziyityhefu.

Imibuzo ebuzwa rhoqo malunga nokuphumla kwe-infusions

• Ngaba ndingadibanisa imifuno emininzi kwi-infusion efanayo? Ewe, iqhelekile kwaye ithande ukonyusa isiphumo sokuphumla kunye nencasa, kodwa ukudibanisa ngaphezulu kwesithathu okanye ezine akukhuthazwa ukunqanda ukusebenzisana okunokwenzeka okanye iziphumo ebezingalindelekanga.
• Kuthatha ixesha elingakanani ukuba ukufakwa okupholisayo kusebenze? Iziphumo zayo zivame ukuvakala phakathi kwe-20 kunye ne-60 imizuzu emva kokuyithatha. Isiphumo sixhomekeke kwisityalo esisetyenzisiweyo, umthamo, kunye novakalelo lomntu ngamnye.
• Leliphi ixesha elifanelekileyo lokusela i-infusion epholileyo? Inokuthathwa ngokuhlwa okanye ngaphambi kokulala ukukunceda ukuba ulale, nangona abanye abantu beyithatha emini ukuze banciphise uxinzelelo.
• Ngaba ukuthatha izixa ezikhulu kunokuba yingozi? Ukusetyenziswa ngokugqithiseleyo kunokubangela ukozela okugqithisileyo, ukungaphatheki kakuhle kokwetyisa, okanye ukuphazamiseka kwamanye amayeza. Landela iidosi ezicetyiswayo kwaye udibane nogqirha wakho ukuba unemibuzo.
• Ngaba kukho infusions ebangela ukuxhomekeka okanye umlutha? Amayeza esintu okuphumza, njenge-chamomile, i-linden, kunye ne-lemon balm, akubangeli ukuxhomekeka okanye ukukhobokisa, njengoko enokwenza amanye amayeza okulwa nokuxhalaba. Nangona kunjalo, kunokwenzeka ukuphuhlisa umkhwa ngenxa yesiphumo sabo esimnandi.

Iindlela ezizezinye kunye nokusetyenziswa okongeziweyo kwezityalo eziphumlayo

Ukongeza kwi-infusions yendabuko, kunokwenzeka thatha ithuba lokuphumla izityalo ngezinye iindlela zokuphucula izibonelelo zayo:

• Unyango: Ioyile ebalulekileyo yelavenda, i-orenji, okanye i-lemon balm inokusetyenziswa kwi-diffuser okanye kwi-massage, ukukhuthaza indawo ezolileyo kunye nokunceda ukuphumla.
• Iibhafu zokuphola: Yongeza i-lavender, i-chamomile, okanye ezinye i-oyile eziyimfuneko emanzini-ezifanelekileyo emva kosuku oludinisayo okanye ukukhulula imisipha yakho emva kokuzivocavoca.
• I-compress kunye ne-ointments: I-Infusions ingasetyenziswa kwii-compress ezifudumeleyo ukukhulula intlungu yemisipha, intlungu yokuya exesheni, okanye intloko.
• Imixube ekhethekileyo: Kukho i-infusions kwimarike eyenzelwe iimfuno ezithile: ukugaya, ukuchasana nokukhathazeka, ukulala, okanye iimbaleki ezinezithako ezifana nejinja, i-licorice, okanye i-rooibos.

Imifuno engaziwayo eneziphumo zokuphumla

• IYarrow (Achillea millefolium): Ukongeza ekuphumleni, ineziphumo ze-diuretic kwaye inceda kwiingxaki zokugaya kunye noxinzelelo.
• John's wort (Hypericum perforatum): Isetyenziselwa ukudakumba okuthambileyo, ukuxhalaba, kunye noxinzelelo lwengqondo, ngononophelo ngenxa yokunxibelelana okunokwenzeka.
• IKava (Piper methysticum): Ngokwemveli kuMzantsi Pasifiki, isiphumlisi esinamandla, nangona sinesilumkiso malunga nobutyhefu obunokubakho kwesibindi.
• I-Basil Engcwele okanye i-Tulsi (i-Ocimum sanctum): I-Adaptogen enefuthe lokuthomalalisa, iluncedo kuxinzelelo, intloko ebuhlungu kunye neengqele.
• I-Ginger kunye ne-turmeric: Kugxilwe ngakumbi ekubuyiseleni umzimba kunye nokunciphisa ukuvuvukala, kodwa kunye negalelo kwintlalontle jikelele.

Kuyo yonke imbali nakwiinkcubeko ezahlukeneyo, izityalo eziphumlayo kwi-infusions Baye bangqineka bengamahlakani endalo axabisekileyo ekulweni uxinzelelo, ukuthomalalisa ingqondo, nokukhuthaza ukubuyisela ubuthongo. Nokuba ufuna ukuphumla kwindlela yakho, ukuxhasa impilo yakho yengqondo, okanye ufumane iyeza lendalo lokuphuthelwa, ukumiliselwa kwe-chamomile, i-valerian, i-linden, i-lavender, i-passionflower, i-lemon balm, kunye nabanye abaninzi banikezela ngenye indlela esempilweni nesebenzayo.

Inqaku elidibeneyo:

Izityalo zangaphakathi eziguqula ikhaya lakho libe yindawo yentlalontle kunye nomoya omhle