Abubuwa 9 na Bacci Na Zamani Wanda Zai Iya Taimaka Maka samun Wasu Masu Rufe Ido

Wadatacce

• 1. Melatonin
• 2. Tushen Valerian
• 3. Magnesium
• 4. Lavender
• 5. Furewar Fulawa
• 6. Glycine
• 7–9. Sauran kari
• Sauran zaɓuɓɓukan kan-kan-counter (OTC)
• Hadarin da kiyayewa
• Layin kasa
• Samfurori don gwadawa
• Gyara Abinci: Mafi Kyawun Barci

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Samun cikakken bacci yana da matukar mahimmanci ga lafiyar ku.

Barci yana taimakawa jikinka da kwakwalwarka suyi aiki yadda yakamata. Barcin dare mai kyau na iya inganta koyo, ƙwaƙwalwarka, yanke shawara, har ma da ƙirarka (, 2, 3, 4).

Abin da ya fi haka, rashin isasshen bacci yana da nasaba da haɗarin yanayi kamar cututtukan zuciya, ciwon suga, da kiba (5).

Duk da wannan, ingancin bacci da yawa suna cikin mafi ƙarancin lokaci, tare da mutane da yawa da ke fuskantar mummunan barci ().

Ka tuna cewa kyakkyawan bacci sau da yawa yana farawa ne da kyawawan halaye da halaye na bacci. Koyaya, ga wasu, wannan bai isa ba.

Idan kuna buƙatar extraarin helparin taimako don samun kyakkyawan bacci, la'akari da gwada followingan 9 masu zuwa na yau da kullun masu inganta bacci.

1. Melatonin

Melatonin wani sinadari ne wanda jikinka yake samarwa a dabi'ance, kuma yana yiwa kwakwalwarka sigina cewa lokaci yayi da zaka yi bacci ().

Wannan hawan hormone na samarwa da saki yana tasiri ta lokaci na rana - matakan melatonin a ɗabi'a suna tashi da yamma kuma suna faɗuwa da safe.

Saboda wannan dalili, abubuwan melatonin sun zama sanannen taimakon bacci, musamman ma a lokutan da ake hargitsi da melatonin, kamar su jet lag (8).

Abin da ya fi haka, bincike da yawa sun ba da rahoton cewa melatonin yana inganta ƙarancin bacci da rana. Wannan yana da fa'ida musamman ga mutanen da jadawalinsu ke buƙatar su yi bacci da rana, kamar masu sauyawa (9).

Bugu da ƙari, melatonin na iya inganta ƙimar bacci gaba ɗaya a cikin mutanen da ke fama da matsalar bacci. Musamman, melatonin yana bayyana don rage lokacin da mutane ke buƙatar yin bacci (wanda aka sani da latency na bacci) kuma yana ƙara adadin lokacin bacci (,).

Duk da yake akwai kuma karatun da ba su lura da melatonin suna da tasirin gaske a kan bacci, galibi sun kasance kaɗan ne a adadi. Wadanda suka lura da fa'idodi masu amfani galibi sun samarwa mahalarta milligrams 3-10 (mg) na melatonin kafin lokacin bacci.

Abubuwan da ke cikin Melatonin sun zama lafiya ga manya idan aka yi amfani da su na ɗan gajeren lokaci ko na dogon lokaci ().

Melatonin kari na iya inganta ingancin bacci. Da alama suna da taimako musamman idan kuna da layin jet ko kuna yin aikin canji.

2. Tushen Valerian

Valerian tsire-tsire ne na Asiya da Turai. Tushenta ana amfani dashi azaman magani na halitta don alamomin damuwa, ɓacin rai, da haila.

Tushen Valerian kuma ɗayan mafi yawan amfani dashi na haɓaka haɓakar ganye a cikin Amurka da Turai ().

Koyaya, sakamakon binciken ya kasance bai dace ba.

Matan da suka gama al'ada da na maza bayan haihuwa sun ga ingancin barcinsu da alamun rashin lafiyar bacci sun inganta bayan sun sha kwazo, bisa ga gwajin gwaji da bazuwar (,).

Tsoffin tsoffin wallafe-wallafe guda biyu kuma sun ba da rahoton cewa 300-900 MG na valerian, ɗauke kafin lokacin kwanciya, na iya inganta darajar bacci mai ƙima (,).

Koyaya, duk abubuwan da aka inganta a cikin waɗannan gwaje-gwajen da karatun suna da ma'ana. Sun dogara ga fahimtar mahalarta game da ingancin bacci maimakon gwargwadon maƙasudin da aka ɗauka yayin bacci, kamar raƙuman kwakwalwa ko bugun zuciya.

Sauran karatuna sun kammala cewa kyawawan tasirin valerian ba su da kyau a mafi kyau. Misali, yana iya haifar da ƙaramin ci gaba a ƙarancin bacci (,,).

Ba tare da la'akari ba, cin gajeren lokaci na tushen valerian yana da aminci ga manya, tare da ƙananan, illolin da ba safai ba ().

Duk da rashin ma'aunin manufa a bayan valerian, manya na iya la'akari da gwadawa da kansu.

Koyaya, aminci ya kasance mara tabbas don amfani tsawon lokaci kuma a cikin mutane na musamman kamar mata masu ciki ko masu shayarwa.

Tushen Valerian sanannen ƙarin ne wanda zai iya inganta ƙimar bacci da alamun rashin lafiyar bacci, aƙalla a cikin wasu mutane. Ana buƙatar ƙarin karatu kan amincin amfani na dogon lokaci.

3. Magnesium

Magnesium ma'adinai ne wanda ke tattare da daruruwan matakai a jikin mutum, kuma yana da mahimmanci ga aikin kwakwalwa da lafiyar zuciya.

Kari akan haka, magnesium na iya taimakawa nutsuwa ga hankali da jiki, yana sanya sauki yin bacci (20).

Nazarin ya nuna cewa nishaɗin magnesium na iya zama wani ɓangare saboda ikonsa na daidaita samar da melatonin. Magnesium sananne ne don shakatawa tsokoki da haifar da bacci ().

Wani bincike ya nuna cewa hadewar sinadarin magnesium, melatonin, da bitamin B na da tasiri wajen magance rashin bacci ba tare da yin la’akari da dalilin hakan ba. ()

Magnesium yana bayyana yana ƙaruwa da matakan gamma aminobutyric acid (GABA), mai isar da saƙo na kwakwalwa tare da tasirin nutsuwa ().

Karatuttukan karatu sun bada rahoton cewa rashin isassun matakan magnesium a jikinka na iya zama alaƙa da bacci mai wahala da rashin bacci ().

A gefe guda, kara yawan magnesium ta hanyar shan kari zai iya taimaka maka inganta inganci da yawan barcin ka.

Studyaya daga cikin binciken ya ba mahalarta 46 MG 500 na magnesium ko placebo kowace rana don makonni 8. Waɗanda ke cikin rukunin magnesium sun sami fa'ida daga cikakken ingancin bacci. Wannan rukuni kuma yana da matakan jini na melatonin da renin, duka kwayoyin halittar dake tsara bacci ().

A wani ƙaramin binciken, mahalarta sun ba ƙarin wanda ya ƙunshi 225 mg na magnesium sun yi barci mafi kyau fiye da waɗanda aka ba su placebo. Koyaya, ƙarin ya ƙunshi mg 5 na melatonin da 11.25 mg na tutiya, yana mai da wuya a danganta tasirin ga magnesium shi kaɗai ().

Ya kamata a lura da cewa duka karatun an yi su ne a kan tsofaffi, waɗanda wataƙila suna da ƙananan matakan magnesium na jini don farawa da. Ba shi da tabbas ko waɗannan tasirin zasu kasance da ƙarfi a cikin mutane tare da kyakkyawan cin abincin magnesium.

Magnesium yana da nishaɗin tasiri a jiki da ƙwaƙwalwa, wanda ƙila zai taimaka inganta ingancin bacci.

4. Lavender

Ana iya samun shuke-shuken lavender a kusan dukkanin nahiyoyi. Yana fitar da furanni masu launin shuɗi waɗanda, lokacin da suka bushe, suna da amfani iri-iri na gida.

Bugu da ƙari, ana jin ƙanshin mai lavender na inganta bacci.

A zahiri, karatuttuka da yawa sun nuna cewa kawai jin ƙanshin man lavender jim kaɗan kafin bacci na iya isa don inganta ƙimar bacci. Wannan tasirin yana bayyana da ƙarfi musamman a cikin waɗanda ke da matsalar rashin bacci, musamman mata da samari (,).

Wani karamin bincike a cikin tsofaffi masu fama da cutar ƙwaƙwalwa kuma ya ba da rahoton cewa aromatherapy na lavender yana da tasiri wajen inganta alamun rikicewar bacci. Jimlar lokacin bacci ya karu. Werananan mutane kuma sun farka da wuri (da ƙarfe 3 na safe) kuma suka sami kansu ba sa iya yin barci ().

Wani binciken ya ba mutane 221 da ke fama da tashin hankali 80 MG na mai mai lavender ko placebo a kowace rana.

A ƙarshen nazarin makon 10, ƙungiyoyin biyu sun sami ci gaba a cikin inganci da tsawon lokacin bacci. Koyaya, ƙungiyar lavender ta sami sakamako mafi girma na 14-24% ba tare da wani rahoton sakamako mai daɗi ba ().

Kodayake ana daukar lafiyayyen lavender mai lafiya, amma ana danganta yawan shan lavender da laulayin ciki da ciwon ciki a wasu lokuta. Ana amfani da mahimmin mai don aromatherapy kuma ba shayarwa ba ().

Har ila yau, ya kamata a lura da cewa iyakantattun karatun ne kawai za a iya samu kan tasirin abubuwan lavender a kan bacci. Don haka, ana buƙatar ƙarin bincike kafin a iya yanke shawara mai ƙarfi.

Lavender aromatherapy na iya taimakawa inganta bacci. Ana buƙatar ƙarin karatu kan lavender kari don kimanta inganci da amincin su.

5. Furewar Fulawa

Passionflower, wanda aka fi sani da Passiflora cikin incarnata ko maypop, sanannen magani ne na ganye don rashin bacci.

Nau'ikan furannin sha'awar da ke da alaƙa da haɓaka bacci sune asalin Arewacin Amurka. Hakanan a halin yanzu ana noma su a Turai, Asiya, Afirka, da Ostiraliya.

An nuna tasirin inganta bacci na Passionflower a cikin nazarin dabbobi. Koyaya, sakamakonsa a cikin mutane yana bayyana ne akan nau'in da aka cinye (,).

Studyaya daga cikin binciken da aka yi a cikin mutane ya kwatanta tasirin shayi mai ƙyashi da na shayin placebo da aka yi da ganyen parsley ().

Mahalarta sun sha kowane shayi kimanin awa 1 kafin kwanciya na tsawon sati 1, suna yin hutun sati 1 tsakanin shayin biyu. Kowane jaka mai shayi an ba shi izinin tsayi na mintuna 10, kuma masu bincike sun auna sifofin haƙiƙa na ingancin bacci.

A ƙarshen nazarin makonni 3, ƙididdigar makasudin sun nuna mahalarta ba su sami ci gaba a cikin bacci ba.

Koyaya, lokacin da aka umarce su da su kimanta ingancin barcinsu bisa ga ma'ana, sun kimanta shi kusan 5% mafi girma bayan makon shayi mai ban sha'awa idan aka kwatanta da makon shayi na faski ().

A cikin binciken da aka yi na kwanan nan game da mutanen da ke fama da rashin bacci, waɗanda suka ɗauki ɗimbin ɗimbin ruwa a cikin makonni 2 sun ga ci gaba mai mahimmanci a cikin wasu sigogin bacci idan aka kwatanta da rukunin wuribo ().

Waɗannan sigogin sune:

• duka lokacin bacci
• ingancin bacci, ko yawan lokacin da aka kwashe ana bacci sabanin kwanciya bacci a gado
• lokacin farkawa bayan fara bacci

A gefe guda kuma, nazarin 1998 ya kwatanta tasirin karin gram 1.2-gram, karin kayan bacci, da placebo. Masu binciken ba su sami bambanci tsakanin abubuwan da ake amfani da su ba da kuma wuribo ().

Ana buƙatar ƙarin karatu, amma yana da daraja a lura cewa yawan cin nishaɗin yana da aminci ga manya. A yanzu, da alama furannin ɗoki na iya ba da ƙarin fa'idodi idan aka sha kamar shayi ko cirewa sabanin ƙarin.

Shayi na shayi ko cirewa na iya taimakawa ɗan inganta ƙimar bacci a cikin wasu mutane. Koyaya, shaidar ta gauraya kuma wasu karatun basu sami sakamako ba.Don haka, ana buƙatar ƙarin karatu.

6. Glycine

Glycine shine amino acid wanda ke taka muhimmiyar rawa a cikin tsarin juyayi. Nazarin ya nuna yana iya taimakawa inganta bacci.

Ba a san takamaiman yadda wannan yake aiki ba, amma ana zaton glycine ta yi aiki a wani sashi ta hanyar rage zafin jiki a lokacin kwanciya, yana nuna cewa lokaci ya yi da za a yi bacci (,).

A cikin wani binciken na 2006, mahalarta da ke fuskantar mummunan barci sun cinye gram 3 na glycine ko placebo kai tsaye kafin lokacin bacci.

Waɗanda ke cikin ƙungiyar glycine sun ba da rahoton rashin jin kasala gobe da safe. Har ila yau, sun ce rayuwarsu, jin daɗinsu, da furcin kai sun fi girma washegari (37).

Nazarin 2007 ya kuma bincika tasirin glycine a cikin mahalarta da ke fuskantar ƙarancin bacci. Masu binciken sun auna ma'aunin kwakwalwar su, bugun zuciya, da numfashi yayin bacci.

Mahalarta waɗanda suka ɗauki gram 3 na glycine kafin lokacin bacci sun nuna ingantattun matakan haƙiƙa na ƙimar bacci idan aka kwatanta da rukunin wuribo. Abubuwan kari na Glycine sun taimaka wa mahalarta yin saurin bacci (38).

Glycine kuma yana inganta aikin rana a cikin mutanen da ke ɗan lokaci na bacci, a cewar wani ƙaramin binciken.

Mahalarta sun taƙaita barcinsu tsawon dare 3 a jere. Kowane dare, kafin lokacin bacci, sun ɗauki ko dai gram 3 na glycine ko kuma gram 3 na placebo. Glyungiyar glycine ta ba da rahoton raguwa mafi girma a cikin gajiya da kuma barcin rana ().

Zaku iya siyan glycine a cikin ƙwayar kwaya ko a matsayin foda da za a iya tsarma cikin ruwa. Toaukar nauyin gram 0.8 / kilogiram na nauyin jiki kowace rana ya zama lafiya, amma ana buƙatar ƙarin karatu. Yawancin mahalarta nazarin bacci kawai sun ɗauki gram 3 a rana ().

Hakanan zaka iya ƙara yawan abincin glycine ta hanyar cin abinci mai wadataccen abinci mai gina jiki, gami da:

• kayayyakin dabbobi kamar su romon kashi, nama, kwai, kaji, da kifi
• wake
• alayyafo
• Kale
• kabeji
• 'ya'yan itatuwa kamar ayaba da kiwi

Yin amfani da glycine kai tsaye kafin lokacin bacci na iya taimaka maka yin saurin bacci da kuma inganta ingancin bacci.

7–9. Sauran kari

Akwai karin kari da yawa na inganta bacci akan kasuwa. Koyaya, ba duka ke tallafawa da ƙarfin binciken kimiyya ba.

Jerin da ke ƙasa yana bayanin additionalan ƙarin ƙarin waɗanda zasu iya zama da amfani ga bacci amma suna buƙatar ƙarin binciken kimiyya.

• Gwadawa: Studyaya daga cikin binciken ya ba da rahoton cewa allurai kamar ƙasa da gram 1 a kowace rana na wannan muhimmin amino acid na iya taimaka inganta haɓakar bacci. Wannan samfurin na iya taimaka muku saurin bacci da sauri (,).
• Ginkgo biloba: Dangane da tsofaffin karatu, shan kusan MG 240 na wannan ganye na ganye 30-60 mintuna kafin bacci na iya taimakawa rage damuwa, haɓaka hutu, da inganta bacci. Har ila yau, nazarin dabba yana da alƙawarin (,, 45).
• L-theanine: Amfani da kari na yau da kullun wanda ya kunshi har MG 400 na wannan amino acid na iya taimakawa inganta bacci da annashuwa. Nazarin dabba yana ba da shawarar yana iya yin tasiri idan aka haɗu da GABA (,).

Kava wani tsire-tsire ne wanda ke da alaƙa da tasirin haɓaka bacci a wasu nazarin. Ya samo asali ne daga tsibiran Kudancin Tekun Pacific, kuma asalinsa a al'adance ana shirya shi a matsayin shayi. Hakanan za'a iya cinye shi a cikin ƙarin tsari.

Koyaya, amfani da kava shima yana da alaƙa da mummunan lalacewar hanta, mai yiwuwa saboda ƙarancin inganci ko zina. Wasu ƙasashe, kamar Kanada da wasu sassan Turai, har ma sun hana amfani da shi (,).

Ci gaba tare da ƙarin hankali kafin amfani da kava. Saya kawai abubuwan kari waɗanda -ungiyar ɓangare na uku masu daraja suka tabbatar da ingancinsu.

Tryptophan, ginkgo biloba, da L-theanine na iya taimakawa wajen inganta bacci. Koyaya, suna da ƙananan karatun da ke tallafa musu, don haka ana buƙatar ƙarin bincike kafin a iya yanke shawara mai ƙarfi. Yi amfani da hankali kafin gwada kava don bacci.

Sauran zaɓuɓɓukan kan-kan-counter (OTC)

Sauran kayan aikin bacci da zaku iya samu a kan kangin sune diphenhydramine da doxylamine succinate. Dukansu antihistamines ne.

Diphenhydramine shine sashi mai aiki a cikin shahararrun magungunan alerji kamar Benadryl. Amfani da Diphenhydramine na farko ba kamar maganin bacci bane, amma yana haifar da bacci kuma anyi amfani dashi don inganta bacci.

Hakanan ana samun Diphenhydramine a cikin ZzzQuil, Unisom SleepGels, da Unisom SleepMelts. Doxylamine succinate shine mai aiki a cikin taimakon bacci Unisom SleepTabs.

Shaidun da ke nuna fifikon amfani da su a matsayin kayan bacci mai rauni ne. Masana da yawa suna ba da shawara game da diphenhydramine da doxylamine succinate, tare da wasu suna cewa suna rage ingancin bacci (,, 51).

Sauran cututtukan na iya haɗawa da dizziness, rikicewa, da bushe baki ().

Amfani da kayan bacci na OTC na dogon lokaci na iya haifar da haƙuri da ƙwayoyi. Yawancin lokaci, yin amfani da magungunan ƙwayoyi, kamar su antihistamines, na iya ƙara haɗarin rashin lafiyar ku kuma (52,).

Idan kuna sha'awar gwada waɗannan kayan taimakon barci, ya kamata ku tsaya ga amfani lokaci-lokaci. Kada a taɓa amfani da su sama da makonni 2 a lokaci guda (54).

Koyaya, mutanen da ke da yanayin numfashi, hawan jini, ko cututtukan zuciya ya kamata su guji waɗannan magungunan duka. Suna iya haifar da tsarin jijiyoyin jiki wanda zai haifar da tachycardia, ko kuma haɓakar zuciya ().

Manya tsofaffi, musamman waɗanda ke da larurar hanta ko koda, bai kamata su yi amfani da diphenhydramine ba. Suna cikin haɗarin haɗarin mummunan tasirinsa (52).

Magungunan antihistamines diphenhydramine da doxylamine succinate na iya taimaka maka barci, kodayake wannan ba shine ainihin manufar su ba. Ana buƙatar ƙarin shaida mafi ƙarfi. Hakanan, kasance sane da yuwuwar illa kafin shan waɗannan kwayoyi.

Hadarin da kiyayewa

Ya kamata ku tuntuɓi likitanku kafin amfani da kowane ganye ko magungunan OTC don barci, musamman tunda akwai damar yin hulɗa da ƙwayoyi tare da magunguna kamar masu ba da jini.

Hakanan, sanar da likitanka idan damuwar barcin ka ya wuce sati 2.

Yawancin taimakon barci na OTC kawai suna haifar da ƙananan sakamako masu illa. Koyaya, yana da mahimmanci a yi hankali, tun da yake ba a san komai ba game da tasirin dogon lokaci na wasunsu.

Hanyoyin lalacewa waɗanda aka haɗu da takamaiman kayan taimakon barci an jera su a ƙasa. Wasu daga cikin waɗannan illolin an bayar da rahoton ne kawai a cikin sirri ko kuma a cikin studiesan karatu, ko kuma kawai ana lura dasu a cikin mutanen da suka karɓi allurai masu yawa:

• Melatonin: ƙananan sakamako masu illa, kamar ciwon kai, jiri, da jiri ()
• Tushen Valerian: gudawa, ciwon kai, tashin zuciya, da bugun zuciya (,)
• Magnesium: gudawa, tashin zuciya, da amai, lokacin da aka sha cikin manyan allurai ()
• Lavender: tashin zuciya da rashin narkewar abinci ()
• Tsakar Gida: dizziness da rikicewa, a lokuta masu wuya ()
• Glycine: kujeru masu laushi da ciwon ciki, a wasu lokuta (59)
• Gwadawa: laulayin ciki, bushe baki, jiri, da rawar jiki ()
• Ginkgo biloba: sakamako mai laushi da mara nauyi, irin su gudawa, ciwon kai, jiri, da kumburi ()
• L-theanine: babu tabbaci ko tasiri kai tsaye lokacin da aka ɗauka kai kaɗai; gudawa da ciwon ciki yayin haɗuwa da L-cystine (61)

Gabaɗaya, mata masu ciki ko masu shayarwa ya kamata suyi magana da likitocin su kafin gwada waɗannan ko wasu ƙarin. Ya kamata a guji yawancin kari tunda akwai ƙaramin bincike don tabbatar da cewa suna da aminci ga wannan yawan.

Magnesium, glycine, da tryptophan duk suna da mahimmanci ga ci gaban tayi kuma bai kamata a guje su ba idan kuna ciki ko shayarwa. Duk da haka, likitanku har yanzu yana buƙatar ba ku shawara game da madaidaicin sashi don kauce wa tasirin illa (, 63,).

Yawancin taimakon barci na OTC kawai suna haifar da ƙananan sakamako yayin amfani da gajeren lokaci. Har yanzu yakamata ku nemi likitanku kafin amfani da kowane ganye ko magungunan OTC don bacci. Guji yawancin waɗannan samfuran gaba ɗaya idan kuna da ciki ko shayarwa.

Layin kasa

Idan kuna sha'awar gwada waɗannan, zaku iya samun mafi yawan abubuwan da ke sama a cikin wani nau'i akan layi.

Ka tuna cewa barci mai inganci yana da mahimmanci ga lafiyar gaba ɗaya kamar cin abinci mai kyau da motsa jiki a kai a kai.

Koyaya, mutane da yawa suna da matsalar yin bacci, farkawa akai-akai, ko kasa farkawa suna jin an huta. Wannan ya sa ya zama ƙalubale don kiyaye lafiya da ƙoshin lafiya.

Kafin shan kowane magunguna, gwada haɗawa da kyawawan ayyukan bacci cikin abubuwan yau da kullun, kamar barin lantarki a cikin ɗakin kwana da iyakance shan maganin kafeyin kafin lokacin bacci.

Abubuwan kari a sama hanya ce ta haɓaka yiwuwar samun bacci mai nutsuwa. Wancan ya ce, tabbas suna da tasiri yayin amfani da su tare da kyawawan halaye da halaye na bacci.

Samfurori don gwadawa

Wadannan kayan bacci na dabi'a sunzo iri-iri, kamar kwayoyin, hoda, da shayi. Siyayya musu akan layi:

• melatonin
• tushen valerian
• magnesium
• lavender
• gwanin sha'awa
• glycine
• mubarak
• ginkgo biloba
• L-theanine

Gyara Abinci: Mafi Kyawun Barci