Bakeng sa batho ba sebetsanang le khatello ea kelello, ke habohlokoa ho nka mehato e kang ho sebelisa mekhoa ea boikhathollo, ho ikoetlisa kamehla le ho robala ka ho lekaneng, le ho buisana le setsebi sa bophelo bo botle ba kelello.
Ho kenya senoelo se futhumetseng sa tee bohareng ba motšehare kapa mantsiboeeng e ka ba mokhoa oa boikhathollo, 'me ho na le bopaki bo bong ba hore litlama tse ling tsa litlama li na le thepa e ka thusang ho imeloa kelellong. Mona ho sheba likhahla tse tšeletseng tsa litlama tse ka u thusang hore u lule u khobile matšoafo.
1 - Tea ea Linden
Mefuta e meng ea meriana ea setso, setlama se bitsoang Linden se boleloa ho thusa ho fokotsa matšoenyeho. Ho nahanoa hore ho nka lihlahisoa tsa lipalesa tsa setlama ka tee ho ka u thusa ho phutholoha 'me mohlomong ho nolofatsa boroko (boemo bo atisang ho amana le mathata a ho tšoenyeha).
Le hoja ho se na lipatlisiso tse ngata mabapi le melemo ea bophelo bo botle ba Linden, thuto e le 'ngoe ea pele e phatlalalitsoeng ho Journal of Ethnopharmacology e fumane hore setlama se ka thusa ho fokotsa matšoenyeho. Litlhahlobo ho litoeba, bangoli ba thuto ba hlokometse hore ho ntša linden ho ka 'na ha e-ba le litšobotsi tsa ho itšireletsa.
Bakeng sa thuso ea ho sebetsana le matšoenyeho le boroko, litlama tse kang valerian le likoti li ka 'na tsa e-ba molemo. Ho noa li-teas tse khutsitseng joaloka chamomile, ho phefumoloha monko o khathollang oa oli ea bohlokoa ea lavender, kapa ho sebelisa mekhoa ea boikhathollo e kang ho thuisa ho ka boela ha u thusa hore u theohe pele u robala.
2 - Tea e Tala
Amino e fumanehang ka tlhaho ka tee e tala, theanine e boleloa hore e khothalletsa ho phomola le ho phekola mathata a mangata a bophelo bo botle ba kelello. Ka mohlala, batho ba bangata ba nka li-supplement tsa theanine ho fokotsa khatello ea kelello, ho loantša ho tepella maikutlong le ho fokotsa khatello ea kelello.
Ho fihlela joale, bo-rasaense ha ba e-s'o hlahlobe ka ho hlaka liphello tsa bophelo bo botle ba theanine. Leha ho le joalo, lipatlisiso tsa pele li bontša hore theanine e ka thusa ho phahamisa maikutlo, ho ntlafatsa boko bo sebetsang, le ho kokobetsa tsela eo 'mele o arabelang ka eona khatellong ea maikutlo.
Le hoja e le kapele haholo ho khothalletsa tšebeliso ea li-supplement ea theanine bakeng sa phekolo kapa thibelo ea boemo leha e le bofe bo botle ba bophelo bo botle, ho kenya tlhahiso ea hau ea theanine ka ho noa tee e tala ho ka fana ka melemo e mengata ea bophelo bo botle. Ha e le hantle, lipatlisiso li bontša hore batho ba noang tee e tala ka linako tsohle ba ka 'na ba sireletsoa haholo khahlanong le khatello e phahameng ea mali le k'holeseterole e phahameng (mabaka a mabeli a kotsi a lefu la pelo), hammoho le mefuta e meng ea kankere.
3 - Tea ea Chamomile
Bakeng sa thuso ea ho fumana lihora tse robong bosiu bosiu bo bong le bo bong, leka ho khutlela ho li-chamomile. E re ho khutsisa methapo ea hau, li-chamomile li fumaneha ho ntlafatsa ts'ebetso ea motšehare ho batho ba nang le boroko thupelong ea lifofane e phatlalalitsoeng ho BMC Complementary le Alternative Medicine ka 2011.
Tlaleho e tsoang Journal ea Health Psychology e eketsa bopaki ba hore bothata ba boroko bo ka 'na ba se ke ba u thusa. Tlalehong eo, bo-rasaense ba bolela hore ho ba le boroko ba hao ho ferekane bosiu ho ka etsa hore u je haholo ha u ntse u tsoha.
Ntle le ho noa tee ea chamomile, ho na le bopaki bo bong ba hore monko oa chamomile (ho sebelisa motsoako oa aromatherapy o nang le chamomile oli ea bohlokoa) o ka 'na oa u thusa ho robala hantle. E le hore u kotule liphello tsa boikhathollo tsa li-chamomile, kopanya oli ena le oli e meng e tsitsitseng (e kang lavender) le ka oli e tsamaisang jojoba kapa almond e monate. Ke habohlokoa ho hlokomela hore oli ha ea lokela ho kenngoa.
4 - Tea ea rosemary
Ho boloka kelello ea hao e le matla ka lilemo, ke habohlokoa hore u lule u le mafolofolo 'meleng le kelellong, latela lijo tse nang le li-antioxidants le omega-3 fatty acids, le ho laola khatello ea kelello. Meriana e meng ea tlhaho, e kang setlama rosemary, e ka boela ea thusa. Hape ho na le bopaki bo bong ba hore rosemary e ka thusa ho ntlafatsa bophelo ba boko ka ho matlafatsa mosebetsi oa bokooa o amehang ho laola maikutlo.
Thuputsong e qalileng e hatisitsoeng koranteng ea Fitoterapia ka 2013, ka mohlala, bo-rasaense ba fumane hore rosemary e thusitse ho ntlafatsa mohopolo oa nako e telele likotong. Phuputso e fana ka maikutlo a hore lik'hemik'hale tse fumanehang rosemary li ka kena-kenana le ts'ebetso ea li-enzyme tse tsejoang e le ho khothalletsa ts'oaetso e amanang le botsofali mohopolong.
Bakeng sa thuso e eketsehileng ho matlafatsa likelello tsa hau, nahana ka ho nka ho thuisa. Liphuputso tse hlahang litekong tsa meriana tse hatisitsoeng lilemong tsa morao tjena li bontša hore ho nahanisisa ho ka '
5 - Tea ea Catnip
E le ho thusa ho imeloa kelellong, ba bang ba tšehetso ea litlama tsa litlama ba noa tee e entsoeng ka catnip, setlama selapeng sa koena. Hangata se sebelisoang e le setho sa tlhaho se khutsitseng sa likatse, catnip e nahanoa hore e na le thepa e ka ba thusang ho khothalletsa boikhathollo ho batho.
Le hoja ka linako tse ling catnip tea e sebelisoa bakeng sa mathata a bophelo bo amanang le khatello ea kelello joaloka ho tšoenyeha le ho hlobaela, hona joale ho hloka thuso ea saense bakeng sa melemo ea eona ea bophelo bo botle. Ha e le hantle, lipatlisiso tse ngata tse fumanehang ka catnip li bontša hore setlama se ka 'na sa ba le tšusumetso e matla ha se jeoa.
Bakeng sa infusion ea litlama e ka u thusang ho theoha, leka ho khetha tee e entsoeng ka chamomile, passionflower , le / kapa valerian. Liphuputso li bontša hore e mong le e mong oa litlama tsena a ka thusa ho kokobetsa tsamaiso ea methapo e meholo le ho thusa ho fokotsa tsitsipano ea hau.
6 - Tea ea Mafura a Oat
Ka linako tse ling lehlabula la oat le sebelisoa e le ntho ea tlhaho ea matla a tlhaho. Li nkiloe likarolong tse ka hodimo tsa limela tse setseng ka mor'a hore li ntše lijo-thollo, ho boleloe hore li khaotsa ho tsoa likhatholong tsa mantsiboea-mantsiboea-le ho nolofalletsa mathata a tloaelehileng a kang ho tšoenyeha, ho hlobaela le ho imeloa kelellong.
Le hoja e na le histori e telele ea tšebeliso e le pheko ea mekhoa ea ho thibela matla a matla a matla le ho khutsisa likelello, ho na le ho haella ha lithuto tsa saense tse tšehetsang litlaleho tsa liphello tse matlafatsang tsa mofuta oa oat. Leha ho le joalo, lipatlisiso tsa pele li bontša hore likarolo tse ling tsa semela sa oat li ka thusa ntlafatsang bophelo bo botle: ka mohlala, li-bran, li ka thusa ho theola likarolo tsa k'holeseterole le ho sireletsa khahlanong le ho thatafala ha methapo (e leng kotsi e kholo ea lefu la pelo).
7 - Litlhahiso Tse Eketsehileng ho Loantša Khatello ea Kelello
Bakeng sa thuso ea ho phahamisa maemo a hau le ho khutsisa likelello tsa hau, leka ho beha mokhoa oa ho robala hantle, ho fokotsa tsoekere le ho eketsa tšebetso e potlakileng ea ketsahalo ea letsatsi le letsatsi. Ho phaella moo, ho hema ka monko oa oli e matlafatsang joaloka lemon le morara oa morara ho ka thusa ho ntlafatsa matla a hau, ha mekhoa ea ho laola khatello ea kelello e ka 'na ea loantšana le ho tsuba.
Haeba u nahana ho sebelisa mofuta ofe kapa ofe oa mefuta e meng ea phekolo (ho akarelletsa le litlama tsa litlama) bakeng sa tsamaiso ea khatello ea kelello, etsa bonnete ba hore hlahloba le ngaka pele.
Lisebelisoa
Lundahl A, Nelson TD (2015) Ho robala le ho ja lijo: Ho hlahloba litsela tse ngata tsa mekhoa ea bana le batho ba baholo. Journal of Health Psychology 20 (6): 794-805.
Zick SM, Wright BD, Sen A, Arnedt JT.Preliminary tlhahlobo ea ts'ebetso ea ts'ebetso le ts'ireletseho ea lisebelisoa tsa chamomile tse tloaelehileng bakeng sa ho hlobaela ho sa tloaelehang ho sa tloaelehang: thuto ea maqhubu e laoloang ke li-placebo. BMC Complement Altern Med. 2011 Sep 22; 11: 78. doi: 10.1186 / 1472-6882-11-78.
Aguirre-Hernández E1, Martínez AL, González-Trujano ME, Moreno J, Vibrans H, Soto-Hernández M. Pharmacological evaluation of the anxiolytic and sedative effects of Tilia americana L. var. mexicana ka litoeba. J Ethnopharmacol. 2007 Jan 3; 109 (1): 140-5. Epub 2006 Jul 21.
Ozzykaak-Wieczorek J, Bobkoewakz-Wizzok J, Bobkoewakz-Wizzok J, Bobzzykka-Wizzok J, Bobzzykka-Wizzozk, Bobzzykkazzykz, Zzzykkazzykz, Zzzykkazzykz, Zzzyzykkazzykz, Zzzyzykkazzyzzykz, . Rosmarinus officinalis L. lekhasi le nkiloeng le ntlafatsa mokhoa oa ho hopola le ho ama lik'hemik'haliteria le mesebetsi ea butyrylcholinesterase ho boko ba litoeba. Fitoterapia. 2013 Dec; 91: 261-71. le: 10.1016 / j.fitote.2013.09.012. Epub 2013 Sep 27.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.