Zakumwa za tulo tofa nato
Zakumwa zina zingathandize kukonza kugona bwino komanso kuthetsa kusowa tulo.
Zakumwazi ndi monga koko, mkaka wotentha, tiyi ya chamomile, tiyi ya lavenda, ndi tiyi wobiriwira.
Malingana ndi webusaiti ya "Healthline", khalidwe la kugona limakhala bwino podya ma almond, chifukwa amatengedwa ngati gwero la mahomoni omwe amathandiza kulimbikitsa kugona tulo.
Kuphatikiza apo, madzi a chitumbuwa ali ndi chinthu chotchedwa tryptophan, amino acid yomwe imathandiza kupanga mahomoni otchedwa melatonin, omwe amathandiza kuchepetsa kugona ndi nthawi yodzuka.
Ponena za tiyi ya lavender, zatsimikiziridwa kuti zimathandiza kupumula ndi kukhazika mtima pansi thupi lisanagone, zomwe zimathandiza kupeza tulo tofa nato.
Ndikofunikira kunena kuti kuwonjezera pa kumwa zakumwazi, payenera kukhala machitidwe ena athanzi kuti apititse patsogolo kugona bwino, monga kupereka malo abwino ogona, kuchita masewera olimbitsa thupi nthawi zonse, ndi kupewa kumwa zolimbikitsa musanagone.
Zakumwazi zitha kukhala njira yabwino yowonjezerera kugona bwino komanso kuchotsa kusowa tulo.
Kumbukirani kuti musanamwe chilichonse mwa zakumwazi, ndi bwino kukaonana ndi dokotala kuti muwonetsetse kuti palibe kugwirizana ndi mankhwala ena omwe munthuyo akumwa.
Ndi chakumwa chotani chomwe chimakuthandizani kugona mwachangu?
Kafukufuku waposachedwapa akusonyeza kuti zakumwa zoziziritsa kukhosi zingakhale ndi gawo lofunika kwambiri pakuwongolera kugona ndi kukhazika mtima pansi musanagone.
Pali zakumwa zingapo zomwe zingakuthandizeni kupumula komanso kulimbikitsa kugona bwino.
Kafukufuku wasonyeza kuti kumwa koko wotentha musanagone kungathandize kugona bwino.
Cocoa ali ndi mankhwala otchedwa melatonin, amene ndi timadzi timene timathandiza kuti tizigona bwino ndiponso kuti tizisangalala.
Choncho, kumwa kapu ya cocoa otentha musanagone kungakhale njira yabwino.
Kuphatikiza apo, mutha kumwanso kapu ya mkaka wofunda musanagone.
Mkaka uli ndi chinthu chotchedwa tryptophan, chomwe chimapangitsa kuti thupi likhale lodekha komanso kugona bwino.
Kukhala ndi kapu ya mkaka wofunda kungakuthandizeni kupumula ndi kukonzekera kugona.
Tiyi ya Chamomile ingakhalenso njira yabwino yothetsera kugona.
Tiyi ya Chamomile imakhala ndi ma antioxidants omwe amathandizira kupumula komanso kukhazika mtima pansi.
Malinga ndi Margot, wokonda tiyi wa chamomile, chakumwachi ndi “chakumwa chabwino kwambiri musanagone.”
Chifukwa chake, mutha kuyesa kumwa kapu ya tiyi ya chamomile musanagone kuti mulimbikitse kugona bwino.
Kwa anthu omwe sakonda mkaka, amatha kuyesa mkaka wa amondi.
Mkaka wamtunduwu uli ndi kuchuluka kwa tryptophan ndipo umathandizira kulimbikitsa kugona tulo.
Komabe, tiyenera kutchula kuti zotsatira za zakumwa pa kugona zimasiyana munthu ndi munthu.
Mutha kukhala ndi yankho losiyana kwambiri ndi zakumwa izi poyerekeza ndi wina.
Chifukwa chake, muyenera kuyesa zakumwa izi ndikuwunika momwe zingakhudzire kugona kwanu.
Poyesa zakumwa zingapo musanagone, mudzatha kusankha chakumwa chomwe chimakuyenererani ndikukuthandizani kuti mupumule ndikugona mozama.
Ndi zitsamba ziti zomwe zimapangitsa kugona?
Matenda a tulo ndi amodzi mwa matenda omwe amapezeka kwambiri padziko lapansi, ndipo anthu ambiri amavutika kupuma komanso kugona tulo tofa nato.
Pachifukwa ichi, zitsamba zina ndi zomera zimakhala zothandiza kwa anthu ambiri pochepetsa mitsempha ndikuwathandiza kugona bwino.
Chamomile ndi mtundu wa zitsamba zomwe zimadziwika kuti zimatonthoza.
Tiyi ya Chamomile ili ndi antioxidant yotchedwa apigenin, yomwe ingathandize kuyambitsa kugona ndi kuwongolera khalidwe lake.
Choncho, anthu omwe ali ndi vuto logona akhoza kulangizidwa kuti adye chamomile.
Kumbali ina, lavenda ndi mtundu wina wa therere umene umadyedwa kuti ukhale ndi thanzi labwino.
Ambiri angagwiritse ntchito lavender kuti athetse mitsempha ndi kuchepetsa nkhawa.
Kafukufuku akusonyeza kuti zitsamba za lavenda zingathandize kukhazika mtima pansi komanso kuchepetsa nkhawa.
Kuphatikiza apo, lavender (violets) ndi mizu ya valerian ndi zitsamba zina zolimbikitsa kugona.
Lavender imatha kumasula minyewa ndikuthandizira kuthetsa kusokonezeka kwamalingaliro, pomwe muzu wa Valerian umagwiritsidwa ntchito muzakudya zingapo zopatsa thanzi kulimbikitsa kupuma ndi kuchira pakugona.
Tiyenera kutsindika kuti kugwiritsa ntchito zitsamba kuti agone bwino ndi nkhani yaumwini ndipo zotsatira zake zimasiyana munthu ndi munthu.
Choncho, musanagwiritse ntchito zitsamba zamtundu uliwonse, muyenera kukaonana ndi dokotala kuti mudziwe mlingo woyenera komanso kuti muwonetsetse kuti palibe kusagwirizana ndi mankhwala ena omwe akumwedwa.
Ndi zitsamba ziti zomwe zimathandiza kupumula ndi kugona?
Kupumula ndi kugona kwabwino ndikofunikira kuti thupi ndi malingaliro akhale athanzi.
Imodzi mwa njira zomwe zimathandiza kulimbikitsa kupuma ndi kugona mwamtendere ndi kugwiritsa ntchito zitsamba zachilengedwe.
Pali zitsamba zingapo zomwe zimadziwika kuti zimatha kuchepetsa thupi komanso kulimbikitsa kugona.
Tiyeni tidziwe zina mwa zitsamba izi:
1- Anise:
Anise amaonedwa kuti ndi imodzi mwa zitsamba zofunika kwambiri zamankhwala zomwe zimathandiza kupeza mpumulo komanso kugona mwamtendere.
Mutha kumwa kapu ya tsabola yophika tsiku lililonse madzulo kuti mulimbikitse kugona.
Lili ndi mankhwala ambiri a anisole, omwe amakhala ngati chitonthozo chachilengedwe cha dongosolo lamanjenje.
2 - Lavender:
Lavender ndi imodzi mwa zitsamba zodziwika kwambiri padziko lonse lapansi zakutikita minofu, kusamalira khungu, komanso kulimbikitsa kugona.
Lavenda amagwiritsidwa ntchito kwambiri ngati mafuta ofunikira kapena mawonekedwe a ufa kuwonjezera posamba kapena kutsitsimutsa mapilo.
Muthanso kutulutsa fungo la lavender kuti muchepetse thupi ndikupumula.
3 - Chamomile:
Chamomile imatengedwa kuti ndi imodzi mwa zitsamba zodziwika bwino zomwe zimathandiza kupumula ndi kugona.
Amagwiritsidwa ntchito kwambiri popanga tiyi, ndipo amakhala ndi sedative komanso hypnotic effect yomwe imathandiza kuchepetsa minofu ndi kuthetsa nkhawa.
Ndikwabwino kumwa kapu ya tiyi ya chamomile musanagone kuti muwonjezere kugona.
4 - Chamomile:
Chamomile kapena chamomile ndi zitsamba zina zomwe zimalimbikitsa kupuma ndi kugona.
Itha kugwiritsidwa ntchito ngati zitsamba zouma kupanga tiyi kapena kuwonjezeredwa posamba kuti mupumule mwamtendere.
Chamomile ali ndi sedative komanso hypnotic properties zomwe zimathandiza kupeza tulo tamtendere komanso mozama.
Izi ndi zitsamba zachilengedwe zomwe zimakuthandizani kuti mupumule ndikugona.
Anthu amene ali ndi vuto la kugona kapena kumwa mankhwala enaake ayenera kuonana ndi dokotala asanagwiritse ntchito zitsamba zimenezi ngati njira ina yochiritsira.
Ndigona bwanji ngakhale ndilibe tulo?
Kusoŵa tulo ndi limodzi mwa matenda amene anthu ambiri amadwala nawo padziko lonse lapansi.
Kusagona tulo kumayambitsa kulephera kumasuka ndi kusangalala ndi tulo tofa nato, zomwe zimakhudza thanzi ndi ntchito za tsiku ndi tsiku za anthu.
Koma ndi njira zosavuta komanso zogwira mtima, aliyense amatha kugona mwamtendere komanso mopumula ngakhale sakugona.
Imodzi mwa njira zomwe akatswiri mu dziko la kugona amapereka kuti athetse kusowa tulo ndikuchotsa magwero a kuwala m'chipindamo.
Dokotala Weil, yemwe ndi katswiri wa tulo, ananena kuti thupi limadalira zinthu zimenezi kuti zisamagone bwino.
Choncho, tikulimbikitsidwa kuti muzimitsa magetsi owala ndi kuchepetsa kuwala kwa dzuwa m'chipinda musanagone.
Komanso, Dr. Weil amalimbikitsa kudya masamba musanagone.
Ananenanso za kufunika kodya zakudya zopatsa thanzi zomwe zimalimbikitsa kukhala osangalala komanso kugona tulo tofa nato.
Kuti muchepetse malingaliro ndi thupi musanagone, njira zopumira kwambiri zimatha kuchitidwa.
Njira zimenezi ndi monga kuika nsonga ya lilime padenga la pakamwa, kupuma m’mphuno ndi m’kamwa, ndi kuika maganizo pa kuŵerenga kuyambira 4 mpaka 7.
Kutentha kwa chipinda ndi chinthu chofunika kwambiri pa kugona tulo.
Ndibwino kuti muchepetse kutentha kwa chipinda musanagone, chifukwa kutentha kochepa kumapangitsa kuti thupi likhale lokhazikika komanso limapangitsa kugona tulo tofa nato.
Dr. Weil akusonyeza kuti mogwirizana ndi kutsatira njira zimenezi, m’pofunika kusunga wotchi yachibadwa ya thupi.
Muyenera kupewa kumwa mowa wambiri wa caffeine ndikuwongolera nthawi yanu yogona komanso yodzuka pafupipafupi.
Mwachidule, anthu omwe ali ndi vuto la kusowa tulo amatha kupeza tulo tating'onoting'ono, tating'onoting'ono poyesa njira zosavuta komanso zothandiza zomwe zimaperekedwa ndi Dr. Weil.
Kusagona mokwanira sikulinso cholepheretsa kupuma ndi kugona tulo tofa nato.
Maphikidwe omwe amathandiza kugona kwambiri
Anthu ambiri amavutika kugona, ndipo mwina chifukwa cha nkhawa kapena nkhawa.
Pofuna kuthetsa vutoli, maphunziro apeza maphikidwe ena achilengedwe omwe amathandiza kugona mozama komanso mopumula.
Nawa ena mwa maphikidwe awa:
tsabola:
Anise amaonedwa kuti ndi imodzi mwa zitsamba zomwe zimathandiza kugona, chifukwa zimathandiza kuchotsa kusowa tulo ndikupatsa thupi bata lofunika kuti munthu agone.
Anise akhoza kukonzedwa mwa kuwiritsa njere za tsabola m'madzi.
lavenda:
Lavender imatsitsimula dongosolo lamanjenje ndikulimbana ndi kukwera kwa mahomoni opsinjika m'thupi.
Akatswiri amalangiza kuyika supuni ya tiyi ya lavenda m'kapu yamadzi otentha kuti agwiritse ntchito phindu lake kuti agone bwino.
Mandimu:
Ndimu imakhala ndi tryptophan yomwe imasandulika melatonin, yomwe ndi timadzi timene timayendetsa kugona.
Chifukwa chake, ndibwino kusakaniza madzi a mandimu ndi masamba ochepa a mandimu ndi zitsamba zina zomwe zimathandiza kupumula kukonzekera tiyi wa zitsamba za mandimu, zomwe zimapangitsa kuti munthu agone tulo tofa nato.
nthochi:
Kudya nthochi musanayambe kugona kumathandiza kupeza tulo tating'onoting'ono, chifukwa nthochi zimakhala ndi melatonin yambiri, yomwe imathandiza kuthetsa kugona.
Mulinso tryptophan, yomwe imathandiza kupumula komanso kugona kwambiri.
Ndibwinonso kudya masamba a masamba monga sipinachi kuti muwonjezere kuchuluka kwa magnesium yomwe imakuthandizani kuti mupumule musanagone.
Kusintha malo ogona:
Ndibwino kuti tiyang'ane chipinda chogona ndikuchikonzekera kuti chikhale malo abwino ogona tulo tofa nato, chifukwa malo abwino angathandize kuti kugona bwino.
Ndibwinonso kudya zakudya zina zapadera zomwe zili ndi tryptophan, monga kudya nandolo ndi kapu ya mkaka, chifukwa zinthuzi zimathandizira kugona komanso kupereka mpumulo.
Komanso, musaiwale kufunika kochepetsa nkhawa musanagone ndikuyesera kuwonera masewera osangalatsa kapena kumvetsera nyimbo zolimbikitsa musanagone.
Sangalalani ndi tulo tofa nato!
Chakumwa chamatsenga chogona
Kafukufuku amasonyeza kuti kumwa kapu ya mkaka wofunda musanagone kungakuthandizeni kuti mukhale ndi tulo tofa nato.
Mkaka umatengedwa kuti ndi chakumwa chotsitsimula chomwe chimachepetsa minyewa ndikuwongolera kugona.
Kafukufuku wina wasonyeza kuti kumwa mkaka madzulo kungathandize kulimbikitsa kugona kwathunthu.
Malinga ndi kafukufuku amene anachitika ku Louisiana State University, anapeza kuti kumwa kapu ya madzi a chitumbuwa musanagone kungatalikitse maola ogona ndi ola limodzi ndi mphindi 24 usiku uliwonse.
Zadziwika kuti ma cherries ali ndi mankhwala ambiri omwe amathandizira kugona monga tryptophan ndi melatonin, omwe amagwira ntchito kuti apumule komanso kuchepetsa nkhawa, zomwe zimapangitsa kugona bwino.
Ofufuza amalimbikitsanso kumwa mkaka wotentha wokhala ndi turmeric wowonjezeredwa musanagone kuti mugone kwambiri.
Turmeric ili ndi zinthu zomwe zimathandizira kupumula komanso kukonza kugona bwino.
Kuonjezera apo, pali zinthu zina zomwe zingathandize kuti kugona bwino.
Basil, yomwe imadziwikanso kuti "tulsi", ndi therere la adaptogenic lomwe limagwiritsidwa ntchito pochepetsa kupsinjika ndikulimbikitsa kupumula, zomwe zimapangitsa kugona bwino.
Zinthu zomwe zimakuthandizani kugona komanso osaganiza
Kugona bwino kumapatsa thupi mpumulo ndi mpumulo wofunikira kuti uwonjezere mphamvu ndi thanzi.
Komabe, anthu ambiri amavutika kugona ndi kuganiza mopambanitsa asanagone.
Choncho, pali zinthu zambiri zomwe zingakuthandizeni kugona bwino komanso kuchepetsa kuganiza musanagone.
Njira imodzi yomwe ingawonjezere mwayi wogona bwino ndiyo kudya masamba a masamba.
Ndibwino kuti mudye sipinachi kuti muwonjezere kuchuluka kwa magnesium mwachibadwa, kapena mutha kutenga zakudya zowonjezera zomwe zili ndi magnesium.
Melatonin ndi timadzi ta tulo tomwe timathandiza kuti munthu azigona mokwanira.
Malinga ndi zomwe zilipo, tikulimbikitsidwa kudya zakudya zokhala ndi tryptophan, monga oatmeal, chifukwa tryptophan ndi imodzi mwazinthu zomwe zimapanga melatonin m'thupi.
Chamomile ndi zitsamba zomwe zimadziwika kuti zimatonthoza.
Malinga ndi zomwe zilipo, tiyi ya chamomile ili ndi antioxidant yomwe imadziwika kuti apigenin yomwe ingathandize kuyambitsa kugona komanso kukhazika mtima pansi.
Chimodzi mwazinthu zofunika zomwe zimalimbikitsidwa kuti mugone bwino ndikukhazikitsa nthawi yogona tsiku lililonse.
Akatswiri amanena kuti kuganiza za chipinda chogona monga malo ogona ndi kugonana kokha kungathandize kuphunzitsa thupi kugona bwino.
Kuonjezera apo, mungagwiritse ntchito njira zotsitsimula musanagone, monga kupumula ubongo wanu kwa masekondi a 10, ndikupeza njira yotulutsira malingaliro musanagone, monga kuchita kusinkhasinkha nthawi zonse.
Pomaliza, kafukufuku akusonyeza kuti kupuma mpweya kudzera m’mphuno yakumanzere kumathandiza kuti minyewa ikhale bata komanso kuti thupi ligone.
Ngakhale kuti pali zinthu zimenezi zimene zingathandize kugona ndi kuchepetsa kuganiza, tiyenera kunena kuti kuwongolera kugona bwino kumafunanso kudzipereka ku moyo wathanzi, monga kuchita maseŵera olimbitsa thupi ndi kupeŵa zakumwa za caffeine ndi zakumwa zoledzeretsa musanagone.
Ndikofunika kupeza machitidwe omwe akugwirizana ndi zosowa zanu ndikufikira akatswiri ogona ngati vuto la kugona ndi kuganiza mopambanitsa musanagone.
Chakumwa chabwino kwambiri musanagone kuti mupumule
Akatswiri apeza kuti pali zakumwa zambiri zomwe zimatha kumwa musanagone kuti mupumule.
Pakati pa zakumwa zopindulitsa zimenezi, choyamba ndi kumwa mkaka.
Kumwa mkaka musanagone ndi chizolowezi chodziwika bwino chomwe chimathandiza kuchepetsa mitsempha ndikupumula musanalowe m'dziko la tulo.
Mkaka ukhoza kudyedwa m'njira zingapo, kaya ndi mkaka wofunda kapena mkaka wa koko.
Ubwino wa mkaka musanagone ndi wochuluka, chifukwa umakhala ndi calcium yambiri, yomwe imathandizira kuchepetsa kusokonezeka kwa tulo ndikuwongolera kugona.
Mkaka ulinso ndi chinthu chotchedwa tryptophan, chomwe ndi kalambulabwalo wa timadzi ta melatonin.
Hormoni iyi imagwira ntchito yofunika kwambiri pakuwongolera kugona komanso nthawi yodzuka.
Kumwa kapu ya mkaka musanagone ndi chizolowezi chofala, ndipo amayi nthawi zambiri amachigwiritsa ntchito kuti atontholetse ana awo asanagone.
Mkaka umapereka mlingo woyenerera wa calcium ndipo umagwira ntchito kukhazika mtima pansi maganizo ndi thupi.
Kuwonjezera pa mkaka, pali gulu la zakumwa zomwe zimapindulitsa kugona, monga chamomile ndi madzi a chitumbuwa.
Zawonetsedwa kuti chamomile ili ndi antioxidant apigenin, yomwe imathandizira kukonza kugona.
Ponena za madzi a chitumbuwa, ali ndi tryptophan yochuluka, yomwe imapangitsa kuti hormone ya melatonin ipangidwe komanso imapangitsa kugona bwino.
Komanso, palinso magnesium yoperekedwa ndi mtedza monga ma amondi.
Maamondi ndi gwero labwino la magnesium, amakwaniritsa 19% ya zosowa za tsiku ndi tsiku m'kapu imodzi yokha.
Kugwiritsa ntchito magnesium yokwanira kumathandizira kukonza kugona komanso kupumula.
Musanamwe chakumwa chilichonse musanagone, muyenera kufunsa dokotala kuti muwonetsetse kuti malingaliro aliwonse apadera okhudzana ndi thanzi lanu alipo.
