Zithandizo zapakhomo za 3 zovutikira

Zamkati

• 1. Kava-kava
• 2. Valerian
• 3. Ashwagandha
• Kusamalira mukamagwiritsa ntchito mankhwala apanyumba

Zithandizo zapakhomo zapanikizika ndi njira yabwino kwambiri kwa anthu omwe ali ndi nkhawa, koma atha kugwiritsidwanso ntchito ndi anthu omwe amapezeka kuti ali ndi vuto la nkhawa, popeza ndi njira yachilengedwe yochotsera zodandaula.

Komabe, kugwiritsa ntchito mankhwalawa sikuyenera kuchotsera chithandizo chamankhwala chomwe dokotala akuwonetsa, kapena kuzindikira magawo a psychotherapy, makamaka pakakhala nkhawa, ndipo ayenera kukhala chithandizo chothandizira kuthana ndi nkhawa kwanthawi yayitali.

Onani malangizo ena achilengedwe okhalira ndi nkhawa muvidiyoyi:

1. Kava-kava

Kava-kava ndi chomera chamankhwala, chodziwika mwasayansi monga Piper methysticum, yomwe ili ndi kavalactones, zinthu zachilengedwe zomwe zikuwonetsa zomwe zikufanana ndi benzodiazepines, yomwe ndi imodzi mwazinthu zazikuluzikulu zomwe zimagwiritsidwa ntchito pochiza nkhawa.

Malinga ndi kafukufuku wina, mavalactones amawoneka kuti akuwongolera zochita za GABA, neurotransmitter yomwe imachepetsa magwiridwe antchito apakati amanjenje, kuthandiza munthu kumasuka. Kuphatikiza apo, kava-kava imawonekeranso kuti ili ndi zigawo zina zomwe zimagwira ntchito, zomwe zimachitika mdera lina laubongo, makamaka mu amygdala ndi hippocampus, zomwe zimachepetsa zisonyezo.

Ngakhale njira imodzi yodziwika kwambiri yodyera kava-kava ndi kudzera mu tiyi kuchokera kumizu yake, njira yabwinoko ndikutenga chowonjezera cha kava-kava, chomwe mumagula m'malo ogulitsa zakudya, chifukwa ndikosavuta kuyang'anira kuchuluka kwa zinthu zomwe zimagwiritsidwa ntchito zomwe zamizidwa. Monga chowonjezera ndibwino kuti mutenge 50 mpaka 70 mg ya chopukutidwa choyeretsedwa, katatu patsiku, kapena malinga ndi adotolo kapena azitsamba.

Zosakaniza

• Supuni 2 za muzu wa kava-kava;
• 300 ml ya madzi.

Kukonzekera akafuna

Ikani muzu wa kava-kava wiritsani ndi madzi kwa mphindi 10 mpaka 15. Ndiye izo zikhale zotentha ndi kupsyinjika. Imwani kawiri kapena katatu patsiku.

2. Valerian

Valerian ndi njira yabwino kwambiri kwa anthu omwe ali ndi nkhawa chifukwa chogona kapena kusowa tulo. Izi ndichifukwa choti valerian imakhala ndi valeric acid momwe imapangidwira, chinthu chomwe chimagwira pama cell amanjenje ndipo chimakhala ndi bata, kuphatikiza pakuthandizira kuwongolera magonedwe.

Malinga ndi kafukufuku wina, chomeracho sichingakhale chothandiza pakakhala nkhawa, chifukwa chimathandizira kugona.

Valerian nthawi zambiri amadya ngati tiyi, komabe amathanso kudyedwa ngati chowonjezera. Poterepa, zoyenera ndikutenga 300 mpaka 450 mg, katatu patsiku, kapena malinga ndi malingaliro a dokotala kapena wazitsamba.

Zosakaniza

• Supuni 1 ya mizu ya valerian;
• 300 ml ya madzi otentha.

Kukonzekera akafuna

Ikani mizu ya valerian m'madzi otentha ndikuyiyimilira kwa mphindi 10 mpaka 15, kenako nkupsyinjika ndikutentha. Imwani mphindi 30 mpaka 45 musanagone.

Pamodzi ndi muzu wa valerian, mutha kuwonjezera supuni ya tiyi ya zitsamba zina zotonthoza, monga passionflower kapena lavender, mwachitsanzo.

3. Ashwagandha

Ashwagandha, yemwenso amadziwika kuti Indian ginseng, ndi chomera china chamankhwala chotsimikizika kuthana ndi matenda amisala komanso kupsinjika kwakanthawi. Chomerachi chimagwiritsidwa ntchito kwambiri ku India chifukwa cha zochita zake zosinthika, zomwe zimathandiza kuchepetsa kupsinjika kwa thupi, kuchepetsa kupangika kwa Cortisol yomwe ndi mahomoni opangidwa munthawi yamavuto komanso omwe ndi oyipa pakugwira bwino ntchito kwa thupi kuchuluka komwe kukuwonjezeka nthawi yayitali.

Kuphatikiza pa zochita za adaptogenic, ashwagandha ilinso ndi zinthu zomwe zimagwira ntchito pakatikati mwamanjenje chimodzimodzi ndi neurotransmitter GABA, zomwe zimamupangitsa munthu kumasuka.

Ashwagandha ikhoza kudyedwa ngati tiyi, komabe, chomeracho chimapezekanso ngati chowonjezera. Pankhani yowonjezerayi, kafukufuku akuwonetsa kuti mlingowo uyenera kukhala pakati pa 125 mpaka 300 mg, kawiri patsiku. Chofunikira nthawi zonse chimagwiritsa ntchito chowonjezeracho mothandizidwa ndi dokotala kapena wazitsamba.

Zosakaniza

• Supuni 1 ya ashwagandha ufa;
• 1 chikho cha madzi otentha.

Kukonzekera akafuna

Onjezerani ashwagandha wothira ku chikho cha madzi otentha ndikuphimba kwa mphindi 10 mpaka 15. Ndiye unasi chisakanizo, chiloleni chikhale chotenthetsa ndikumwa kawiri kapena katatu patsiku.

Kusamalira mukamagwiritsa ntchito mankhwala apanyumba

Zithandizo zapakhomo zomwe zithandizire kuthana ndi nkhawa zimakhala ndi zinthu zogwira ntchito, chifukwa chake, ziyenera kugwiritsidwa ntchito nthawi zonse ndi chitsogozo cha dokotala.

Kuphatikiza apo, mankhwalawa amatsutsana ndi amayi apakati, amayi oyamwitsa, ana kapena anthu omwe ali ndi vuto lokhudzana ndi chitetezo cha mthupi.