Isantya sobomi bethu siyaqhubeka ngokukhawuleza. Ukuzama wonke umntu ukubamba, sijamelene nemihla ngemihla ngoxinzelelo kunye neenkwantyaso zentlungu eziqokelele kwaye ekugqibeleni zikhokelele kwimpilo kunye nokuwohloka kwempilo. Kwaye oku kusoyikisa ikamva zizifo ezininzi ezingapheliyo, ukungalingani, i-insomnia kunye nezinye iziphumo ezingathandekiyo kwi-zdrow. Eyona ndlela ilungileyo yokuphumla emva kosuku olunzima lokuhlambela kukuthatha igumbi lokuhlambela elinokukunceda ukuba ususe ukudinwa, ukwenza inkqubo ye-nervous system kunye nokuphucula imeko yolusu.
Iphawu
Kwiimeko ezithile, kwanoogqirha bacebisa ukuthatha iibhati ezithambileyo. Kodwa ukuyiqonda le nto, akunyanzelekanga ukuba uye kwingcali. Ukufuna ubuchule bokubhabha okupholileyo kwezi meko zilandelayo:
- Uhlala uziva uxinzelelo kunye nokudinwa;
- Ngokuchasene nemvelaphi yokwaphula umsebenzi wenkqubo yovalo, uqaphela iingxaki ngolusu;
- Ulala kancinci, uhlala uvuke ebusuku okanye unesifo sesommia;
- Uziva ngathi ufuna uxinzelelo kunye nealammu engapheliyo.
Nangona kunjalo, ubungqina obunyanzelekileyo bokwamkelwa kwempahla yokuhlambela ayisoloko zifuneka, kuba iinkqubo ezinjalo zinefuthe eliyingenelo emzimbeni lilonke, ukomeleza amajoni ayo omzimba.
Ukuphikisana
Iibhateni ezipholileyo azikho kuphela i-plus kuphela. Kukho ezinye iindiisication xa kuqatshelwa kulanda ngcono ukuwamkela iibhatela okanye ziphathe ngononophelo olukhulu. Kuya kufuneka ucinge ukuba uthatha ihlazo lokuhlambela kwezi meko zilandelayo:
- Ukonyusa isikhumba somomileyo: Iindlela zokuhlamba rhoqo zenza umhlaba wolusu lwakho, ukuphosa ungqimba lwayo olukhuselekileyo;
- Ukhathazekile kwii-allergies kwizinto ezithile zezityalo ezinokubakho kwiindawo zokuhlambela;
- Unesifo sentliziyo okanye ezinye iintlobo zezifo zentliziyo;
- Unengxaki yesifo seswekile;
- Uziva ngathi inkqubo yokuvuvukala iqhubeka emzimbeni, eboniswa kubushushu bomzimba obuphezulu;
- Unazo izifo ze-gynecologicagicalogicalogicalogicalogicalogicalogicalogicalogicalogicalogicalogicalogicalogicalotion yokuvuvukala;
- Abafazi ngexesha lokukhulelwa kunye nomjikelo wokubhabha esikhathini baphulwe ngokubanzi.
Imigaqo kunye nexesha lokwamkela
Inkqubo yokuthatha igumbi lokuhlambela kufuneka ikuzise kuphela isibonelelo esiphezulu, kodwa sonwabile. Kwaye oku kufuneka ulandele imithetho ethile:
- Thatha ihlaselo lokuhlambela ngcono ngelo xesha uqinisekile ukuba akukho nto iyakuphazamisa. Ukuhlambela ngokugqibeleleyo ebusuku, kuya kuba negalelo ebukhali ngakumbi nokuzola;
- Kwigumbi lokuhlambela ngokwayo, kufuneka kubekho iimeko ezikhululekileyo zomanyano kunye nobushushu;
- Ukuthatha impahla kuyacetyiswa ubuncinci iiyure ezimbini ngaphambi kokutya okanye iiyure ezimbini emva kwesidlo;
- Emva kokuzivocavoca, ngakumbi kakhulu, impahla yokuhlamba ichasene;
- Ngaphambi kokuhlamba, ungazihlambe kwangaphambili phantsi kweshawa, kuba iibhafu ezithambileyo zithetha ukuba awuyi kuhlamba i-seap, kodwa phumla. Ukongeza, ngeendawo ezihlanjululwe phantsi emzimbeni kwaye ungenise ioyile efunekayo kunye nezinye ii-shriments zongezwa;
- Iqondo lobushushu lamanzi kufuneka lihambelane nobushushu bomzimba, ngokufanelekileyo liphezulu kakhulu;
- Sukufana nevila yokudala imeko yokuphumla efanelekileyo, umzekelo, ngomculo ozolileyo, ophunyeziweyo kunye nevumba elimnandi;
- Sukuyiqesha emva kokuhlamba kwaye ungaphuli ithawula, kulula ngokwaneleyo ukuba ulusu.
Inqaku lesihloko: Indlela yokuqokelela ifanitshala kwigumbi lokuhlala nezandla zakho
Ixesha lokuhlambela lixhomekeke kubushushu bamanzi. Kwaye sele, sele, ivela kweyiphi injongo oyenzayo, ukuvuyisa okanye uphumle. Kodwa unokubambelela kwezi ngcebiso zilandelayo:
- Kubushushu bamanzi, malunga ne-39-4 ukuya kwi-39-4 ukuya kwi-39 ukuya kwengama-40, ukunciphisa ixesha lokuhlala kwindawo yokuhlambela ukuya kwimizuzu eli-10, ukuze kungayilayishi intliziyo kwakhona. Igumbi lokuhlambela liya kunceda ukuphucula imetabolism, lityhila iipores kwaye ide ibonelele ngesiphumo somoya;
- Kubushushu bamanzi kwii-37-38 degrees, unokufumana ukuphumla kunye nokuzola, kwaye kukwenza iphupha elizayo. Imizuzu eli-15 ekuhlathweni enjalo iya kwanele;
- Amanzi apholileyo kwiidegrees ezingama-35-37 inegalelo emsebenzini osebenzayo wenkqubo ye-nervous kunye nokwandisa ithoni yolusu. Ngentseni, iibhafu ezinjalo ziya kunceda ukuba zive zichwayitile, ngoko ke kufuneka zithathe ixesha elincinci.
Nokuba usempilweni kangakanani, kungcono ungabisemanzini kangangemizuzu engama-20.
Izimvo
Qwalasela ezona ntlobo ziphambili zeebhafu eziya kukunceda uzolile kwaye uphumle.NgeVulerian
Ukuhlamba kunye ne-valerian kuya kunika ukuphumla kwezihlunu, kunceda ukuzola inkqubo ye-nervous kwaye kukhokelele ukubetha kwentliziyo. Akukho mfuneko yokubandakanyeka kwigumbi lokuhlambela kunye ne-valerian ngaphantsi koxinzelelo lomsebenzi. Ukulungiselela igumbi elinje, uyafuna:
- Lungiselela malunga ne-100 g yeengcambu ze-vyer;
- Galela ngelitha yamanzi abilayo;
- Kwigumbi lokuhlambela lamanzi ngesandla, nyanzelisa umxube wemizuzu eli-15;
- Ukunika iyure kwisisombululo se-vrotian, kwaye emva kokuba uyongeze kwibhafu.
I-Valerian tinction ilungele enye indlela. Ibhotile ye-tincy enjalo isetyenziswa kwiilitha ezi-5 zamanzi.
Yoodobromic
Ukuhlamba okunjalo kuya kukugcwalisa ukunqongophala kwezinto ezixhaphakileyo emzimbeni. Ukulungiselela igumbi lokuhlambela, uya kufuna i-intium eyi-100 ye-s sodium kwaye i-250 g ye-potassim bromide, exutywe kwilitha yamanzi. Kwibhafu enye, i-100 ml yesisombululo yanele, oko kukuthi, isiqingatha sendebe. Kwaye ugxininiso lunokugcinwa ngaphezulu konyaka kwindawo emnyama.
Inqaku lesihloko: Isitayile esinqamlezayo: Hayi indlela efanelekileyo, ukuba ngokuchanekileyo, ividiyo kunye neefoto, indlela yokufumana ukufunda, i-Osinka Dow, ixabiso leenkqubo ezivela kwi-scratch
Dibana
Izibonelelo ezikhethekileyo zeebhafu ezihlanganisiweyo kukuba zinegalelo kungekuphela nje ekubuyiselweni kwenkqubo ye-nervous, kodwa iqhubela phambili i-insomnia, yomeleza ukungazinzi kwaye uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde ugoduke umzimba.
Iibhateni ezinjalo zinefuthe elihle kwimo yolusu, i-Cardiovascular kunye nenkqubo yokuphefumla. Ngenxa yokubanda kunye nokukhuluphala, lungiselela ukuhlamba kwiresiphi yokuqala.
Izitya zokuhlambela zingalungiswa ngeendlela zokupheka:
- Ukunciphe kwe-cones. Kuya kuthatha i-50 g yeecones. Kuya kufuneka ukuba ugcwalise iilitha zabo ezintathu zamanzi ashushu kwaye ushiye inkohliso kangangemizuzu engama-40. Emva kokuba ixesha liphela, kufuneka libe yintsomi kwaye yongeza kwibhafu. Elona qondo lifanelekileyo lokuhlambela alingaphezulu kwe-35 degrees.
- Ukuncipha kwamasebe kunye neecones. Imirhumo edibeneyo iyathengiswa. Kwi-1 kg yee-akhawunti eziqokeleleyo zeelitha ezi-8 zamanzi. Ukuncitshiswa kubilisiwe kangangesiqingatha seyure, emva koko kunyanzelisa ezinye iiyure ezili-12 phantsi kwesivalo esivaliweyo.
- Ukuncitshiswa kwamasebe ezihlangwini eluhlaza . Amasebe enkolo agalelwe amanzi abilayo kwaye anyanzelise ukuhlamba kwamanzi kangangemizuzu engama-35, emva koko incopho ifakwe kuyo. Kwibhafu enye kwanele iilitha ezi-2 ezaneleyo.
Ngeoyile ebalulekileyo
Ukuhlamba kunye ne-oyile ebalulekileyo kukoyisa kwaye uphumle umzimba, ukhokelela kwithoni yolusu, uyilo. Ungasebenzisa iiresiphi ezininzi zebhate ezithobeni ezinqabileyo ngeoyile ebalulekileyo:
- I-4-5 yehla i-oyile ye-mint, amaconsi ama-2 e-orenji kunye nesibini se-chamomale;
- I-chipender ye-lavender ihla, i-lemon kunye ne-jasmine yehla;
- I-chaplets ye-chalft kunye namathontsi amathathu eBergamot;
- Ithontsi leorenji, ithontsi le-roses, amaconsi amathathu e-andalled ioyile.
Rhoqo, xa uthatha iibhate ezinjalo, kuyacetyiswa ukuba udibanise ioyile ebalulekileyo kwiglasi kunye ne-emulsifier. Apha ungasebenzisa iindlela zokupheka:
- Amathontsi amahlanu e-Neroli, i-Ylang-Ylang, i-orenji kunye neMagnolia ithatha, kwaye i-magnolia ithatha, kwaye itafile enesiqingatha yetyuwa yongezwa kwibhafu. Ukuhlamba okunjalo kuphumla;
- Amaconsi amahlanu e-oyile edibeneyo kunye namaconsi amahlanu e-I-TEA ye-TEA, amaconsi amathathu kaShooran kunye nesibini samaconsi. Isiqingatha seglasi ye wayini ebomvu yongezwa kwibhafu. Ukuhlamba okunjalo kuya kunceda ukukhulula uxinzelelo kunye nokudinwa;
- Kwi-100 ml ye-oyile ye-oily, i-DAPS ezi-6 zeoyile ye-vanilla iqhawule umtshato, i-5 yehla kwi-4 yecothu yeoyile yeGeranium. Ukuhlamba enjalo yeyona ndlela ibalaseleyo abathandi ukucamngca.
Ityiwa
Iibhafu ezinetyiwa yolwandle zishushu zomzimba kwaye zivelisa isiphumo esithobekileyo. Kwityuwa yolwandle iqulethe izinto zomkhondo ozifunayo umntu, ngoko ke izibonelelo zeebhateni zizithetha ngokwazo. I-teg imixube ethile incedise ngokugqibeleleyo ukulwa nezifo zamalungu kunye nenkqubo yovalo, kunye nokufumana kwakhona emva kokonzakala. Ukuba udibanisa ityuwa kunye namayeza, impembelelo iya kuba namandla. Kucetyiswa ukongeza ioyile eyahlukeneyo.
Inqaku lesihloko: Ukuzoba kwisilingi ngezandla zakho - ubuchwephesha besicelo
Zidityanisiwe
Iibhafu ezidityanisiweyo ziluncedo kuba izithako ezisetyenziswayo ekubunjweni kubo zinefuthe kwi-hamet, ezidibanisa ezona mpawu zibalaseleyo zezo okanye ezinye izinto.
Umzekelo, kukho iresiphi enjalo: Iilitha ezi-3 zamanzi abilayo zithatha i-50 g yekhalenda, ukujika, imiphefumlo kunye neMint. Kwigumbi lokuhlambela lamanzi, ukungcola kuphakanyisiwe kangangemizuzu eli-15. Emva koko isibindi sifuna ukumela imizuzu engama-45. Emva koko, kunokuba yinto yoxinzelelo kwaye yongeza kwibhafu.
Iibhati ezipholileyo zabantwana
Kubantwana, njengabantu abadala, kukho uxinzelelo, ngenxa yokuba umntwana angaqala ukuba aqalise ukubanjiswa, kwaye i-oudidi ibandakanya i-insomnia. Ke ngoko, oogqirha bacebisa ukuthoba iintsana.
Imelwe kukwenziwa ngokuhlwa, ngokoqobo iyure ngaphambi kokuba ilale. Yonke imirhumo ye-herbal iyafumaneka kwaye ikho kwikhemesti nganye. Baza kunceda ukuzola inkqubo ye-nervous kwaye banefuthe elihle kulusu, umzekelo, banciphise ukucaphukisa okanye ukubulala iintsholongwane kuyo. Kwangelo xesha, iibhate ezithobeni zomntwana ziya kuba nefuthe elinomdla, livelisa isiphumo esinenzuzo kuwo wonke umzimba.
Kungcono ukuba iibhafu ziqhutywa yikhosi, hayi, ziya kubonakala ngokwenyani. Musa ukumshiya umntwana ebhafini ngaphezulu kwemizuzu engaphezu kwe-10-15. Iqondo lobushushu lamanzi elifanelekileyo kufuneka lisondele kubushushu bomzimba.
Ezi ndlela zokupheka ezilandelayo zebhafu ezithobekileyo zinceda ekulaleni kakubi:
- Thatha i-30 g yamagqabi amancinci, iintyatyambo zekhalendi, imiphefumlo kunye ne-chamomile. Amayeza athulule iilitha ezi-3 zamanzi abilayo, anyanzelisa isiqingatha seyure, emva kokuba ungcolile kwaye wongezwe kwibhafu;
- Thatha i-20 g yeCAGRIA COOOR, iintyatyambo zaseChamomale kunye ne-40 g yeSalfa neTiyan. Gcwalisa i-Herbs 3 iilitha zibila amanzi kwaye uyishiye kangangesiqingatha seyure. Emva koko, ukucoca isicoci sobumba kwaye wongeze kwibhafu;
- Thatha i-20 g yekhalenda kunye neengcambu ze-valeriya, 30 g zeMint kunye ne-40 g yothotho. Ngokwesikitho sengca sengca, iilitha ezi-3 zamanzi abilayo ziyagcwala, zikhuselwe kwisiqingatha seyure, zavela ngaphandle zongezwa kuhlamba;
- Gcwalisa iilitha ezi-3 zamanzi abilayo 50 g calendula, i-50 g ye-mint kunye ne-50 g ye-oregano. Umhlobiso sisiqingatha seyure, wahlutha kwaye wongezwa kwibhafu;
- Gcwalisa i-1 ilitha lamanzi abilayo 5 TBSP. I-consons ye-podmarnik, nika isisombululo sokuma isiqingatha seyure, uxinezelekile kwaye wongeze kwibhafu.
