Mafi Kyawun Shayi 6 Na Kwanciya Wanda Zai Taimaka Maka bacci

Wadatacce

• 1. Chamomile
• 2. Tushen Valerian
• 3. Lavender
• 4. Lemun tsami
• 5. Furewar Fulawa
• 6. Bawon Magnolia
• Layin kasa
• Gyara Abinci: Abinci don Ingantaccen Barci

Barci mai kyau yana da mahimmanci ga lafiyar lafiyar ku.

Abun takaici, kusan kashi 30% na mutane suna fama da rashin bacci, ko kuma rashin ci gaba da bacci, ko yin bacci, ko cimma burin gyarawa, ingantaccen bacci (,).

Shayi na ganye shahararren zaɓin abin sha ne idan ya zo lokacin shakatawa da shakatawa.

Shekaru aru-aru, ana amfani da su a duniya a matsayin maganin bacci na halitta.

Binciken zamani shima yana goyan bayan shayin ganyaye don taimakawa bacci.

Wannan labarin yana bincika 6 mafi kyawun shayi lokacin kwanciya don kama wasu z's.

1. Chamomile

Shekaru da yawa, ana amfani da shayi na chamomile azaman magani na halitta don rage kumburi da damuwa da kuma magance rashin bacci.

A zahiri, ana ɗaukar chamomile a matsayin mai kwantar da hankali ko mai kawo bacci.

Ana iya danganta tasirinsa na kwantar da hankali ga antioxidant da ake kira apigenin, wanda aka samo shi da yawa a cikin shayi na chamomile. Apigenin yana ɗaura ga takamaiman masu karɓa a cikin kwakwalwarku wanda zai iya rage damuwa da fara bacci ().

Wani bincike da aka yi a cikin mazauna gidajen kula da tsofaffi 60 ya gano cewa wadanda suka karbi miligiram 400 na cirewar chamomile a kullum suna da ingancin bacci sosai fiye da wadanda ba su sami wani ba ().

Wani binciken da ya shafi matan da suka haihu waɗanda ba su da ƙarancin bacci sun gano cewa waɗanda suka sha shayi na katako na tsawon makonni 2 sun ba da rahoton cikakken ingancin bacci fiye da waɗanda ba sa shan shayin chamomile ().

Koyaya, binciken da ya shafi mutanen da ke fama da rashin barci na yau da kullun ya gano cewa waɗanda suka karɓi 270 MG na chamomile cire sau biyu a rana don kwanaki 28 ba su da wata fa'ida mai mahimmanci ().

Duk da yake hujjoji don tallafawa fa'idodin chamomile ba su da daidaito da rauni, ƙananan karatu sun ba da sakamako mai ƙarfafawa. Ana buƙatar ƙarin karatu don tabbatar da tasirin shayi na chamomile akan bacci.

Takaitawa Shayi na shayi yana dauke da sinadarin antioxidant wanda ake kira apigenin, wanda zai iya taimakawa wajen fara bacci. Koyaya, shaidu don tallafawa fa'idodin chamomile basu dace ba.

2. Tushen Valerian

Valerian wani ganye ne wanda aka yi amfani dashi shekaru aru aru don magance matsaloli kamar rashin bacci, tashin hankali, da ciwon kai.

A tarihi, an yi amfani da shi a Ingila yayin Yaƙin Duniya na II don sauƙaƙa damuwa da damuwa da hare-haren iska ya haifar (7).

A yau, valerian na ɗaya daga cikin shahararrun kayan taimakon ganye a Turai da Amurka ().

Ana samunsa azaman abincin abincin mai ɗorewa a cikin kwali ko yanayin ruwa. Tushen Valerian shima ana yawan shanya shi ana sayar dashi azaman shayi.

Masu bincike ba su da cikakken tabbacin yadda tushen valerian ke aiki don inganta bacci.

Koyaya, ka'ida daya ita ce tana ƙaruwa matakan neurotransmitter da ake kira gamma-aminobutyric acid (GABA).

Lokacin da GABA ke cikin wadatattun matakan, zai iya ƙara bacci. A zahiri, wannan hanyar da wasu magunguna masu sa damuwa kamar Xanax suke aiki ().

Wasu ƙananan karatu suna tallafawa tushen valerian azaman ingantaccen taimakon bacci.

Misali, wani bincike a cikin mutane 27 da ke fama da matsalar bacci ya gano cewa kashi 89% na mahalarta sun ba da rahoton ingantaccen bacci yayin shan tushen valerian.

Bugu da ƙari, babu wani illa mai illa, kamar su bacci, da aka lura bayan an cire cirewar ().

Kwatankwacin haka, wani bincike da aka yi a cikin mutane 128 ya gano wadanda suka karɓi 400 mg na asalin kwayar cutar ta valerian sun ba da rahoton raguwar lokacin da ya ɗauke su su yi bacci, kazalika da inganta ingantaccen bacci gabaɗaya, idan aka kwatanta da waɗanda ba su karɓi cirewar ba).

Nazari na uku ya kimanta tasirinsa na dogon lokaci. A cikin wannan binciken, karawa da 600 MG na busassun tushen kwayar cutar yau da kullun na kwanaki 28 suna yin tasiri iri daya da na shan 10 mg na oxazepam - magani ne da aka tsara don magance rashin bacci ().

Yana da mahimmanci a lura cewa waɗannan binciken sun dogara ne akan rahoton mahalarta, wanda yake da ma'ana. Karatun ba su tantance haƙiƙan bayanan da ke tattare da ingancin bacci ba, kamar ƙarfin zuciya ko aikin kwakwalwa.

Shan tushen shayin valerian na iya taimakawa inganta ingancin bacci ba tare da illoli masu illa ba, amma da yawa daga cikin kwararrun likitocin sunyi la’akari da shaidun da basu cika ba.

Takaitawa Tushen Valerian na iya ƙara bacci ta hanyar ƙaruwa matakan neurotransmitter da ake kira GABA. Karamin karatuna na nuna cewa tushen valerian na iya inganta ingancin bacci gaba daya ta hanyar rage lokacin yin bacci da rage farkawa da daddare.

3. Lavender

Lavender ganye ne da ake yawan toyawa don ƙanshi mai daɗi da sanyaya rai.

A zamanin da, Girkawa da Romawa galibi suna ƙara lavender a bandakkun da suka zana suna numfashi cikin ƙanshin kwantar da hankali.

Ana yin shayin Lavender daga ƙaramin buhunan shunayya na shuke shuke.

Asali na asali zuwa yankin Bahar Rum, yanzu ya girma a duniya ().

Mutane da yawa suna shan shayi na lavender don shakatawa, daidaita jijiyoyinsu, da taimakawa bacci.

A zahiri, akwai bincike don tallafawa waɗannan fa'idodin da aka ambata.

Wani bincike da aka yi a cikin mata masu haihuwa na kasar Taiwan su 80 ya nuna cewa wadanda suka dauki lokaci suna jin kamshin shayin Lavender suna shan shi a kullum tsawon makonni 2 sun bayar da rahoton karancin gajiya, idan aka kwatanta da wadanda ba sa shan shayin na lavender. Koyaya, ba ta da wani tasiri a kan ingancin bacci ().

Wani binciken a cikin mata 67 da rashin bacci ya gano raguwar bugun zuciya da saurin bugun zuciya, da haɓaka ci gaba a cikin bacci bayan minti 20 na shakar lavender sau biyu a mako-mako na makonni 12 ().

Bincike ya kuma nuna cewa Silexan, wani shiri na mai na lavender, na iya rage damuwa da inganta ingancin bacci a cikin mutanen da ke da damuwa ko damuwa da alaƙa da damuwa (,).

Kodayake akwai iyakantattun shaidu cewa lavender na inganta ingancin bacci, ƙanshin shakatawa na iya taimaka maka kwanciyar hankali, yana sauƙaƙa muku yin bacci.

Takaitawa Lavender sananne ne don ƙanshin shakatawa. Koyaya, shaidun da ke tallafawa fa'idodi masu amfani na lavender tea akan ƙarancin bacci mai rauni ne.

4. Lemun tsami

Lemon balm na dangin mint ne kuma ana samun sa a duk duniya.

Duk da yake ana siyarwa akai-akai a cikin sifa don amfani a aromatherapy, ana sanya busassun ganyen lemun tsami don yin shayi.

An yi amfani da wannan ganyen mai citrus, mai daɗin ƙamshi don rage damuwa da inganta bacci tun tsakiyar Zamani.

Shaida ta nuna cewa man lemun tsami yana kara yawan GABA a cikin beraye, yana nuna cewa bawon lemun na iya zama azaman kwantar da hankali ().

Bugu da ƙari kuma, ɗayan, ƙaramin binciken ɗan adam ya nuna raguwar kashi 42% a cikin alamun rashin bacci bayan mahalarta sun karɓi 600 MG na ɗakunan lemun tsami a kowace rana tsawon kwanaki 15. Koyaya, binciken bai haɗa da rukunin sarrafawa ba, yana kiran sakamakon cikin tambaya ().

Idan kuna fuskantar matsalolin bacci akai-akai, shan lemun shayi mai ƙanshi kafin kwanciya na iya taimaka.

Takaitawa Lemon balm shine ganye mai ƙanshi wanda ke ƙaruwa da matakin GABA a cikin kwakwalwar beraye, don haka yana farawa sedation. Shan shayi na lemun tsami na iya rage alamun alaƙa da rashin bacci.

5. Furewar Fulawa

Ana yin shayin Passionflower daga busassun ganye, furanni, da tushe na Passiflora shuka.

A al'adance, ana amfani da shi don rage damuwa da inganta bacci.

Kwanan nan kwanan nan, nazarin ya bincika ikon shayi mai ƙyashi don inganta rashin bacci da ƙimar bacci.

Misali, wani bincike a cikin manya 40 masu lafiya ya gano cewa wadanda suke shan shayi mai zafin gaske a kullum tsawon sati 1 sun bada rahoton ingancin bacci sosai, idan aka kwatanta da mahalarta wadanda basu sha shayin ba).

Wani binciken ya gwada haɗuwar bishiyar fure da tushen valerian da hops tare da Ambien, wani magani ne da ake yawan ba shi don magance rashin bacci.

Sakamako ya nuna cewa haɗin gwanon sha'awa yana da tasiri kamar Ambien wajen haɓaka ƙimar bacci ().

Takaitawa Shan shayi mai ban sha'awa na iya inganta ƙimar bacci gaba ɗaya. Hakanan, bishiyar shaƙwa tare da tushen valerian da hops na iya rage alamun rashin bacci.

6. Bawon Magnolia

Magnolia shukar furanni ce wacce ta kasance sama da shekaru miliyan 100.

Ana yin shayin Magnolia galibi daga bawon tsire-tsire amma kuma ya ƙunshi wasu busassun ƙwayoyi da tushe.

A al'adance, ana amfani da sinadarin magnolia a maganin Sinawa don sauƙaƙa alamomi iri daban-daban, ciki har da rashin jin daɗin ciki, cushewar hanci, da damuwa.

Yanzu ana ɗaukarsa a duk duniya saboda abubuwan da ke haifar da damuwa da tashin hankali.

Tasirin sa na kwantar da hankali wataƙila ana danganta shi ne ga honokiol, wanda aka samo shi da yawa a cikin tushe, furanni, da bawon tsiron magnolia.

Honokiol ance zaiyi aiki ta hanyar sauya masu karɓar GABA a cikin kwakwalwarka, wanda zai iya ƙara bacci.

A cikin karatu da yawa a cikin beraye, magnolia ko honokiol da aka ciro daga tsiron magnolia ya rage lokacin da za a yi bacci kuma ya ƙara tsawon bacci (,,).

Duk da yake ana buƙatar ci gaba da bincike don tabbatar da waɗannan tasirin a cikin mutane, binciken farko ya nuna cewa shan shayi magnolia barkata na iya taimakawa inganta bacci.

Takaitawa A cikin nazarin linzamin kwamfuta, an nuna shayin magnolia barkon shayi don rage lokacin da za a yi bacci da kuma kara yawan bacci gaba daya ta hanyar sauya masu karbar GABA a cikin kwakwalwa. Koyaya, ana buƙatar ƙarin bincike don tabbatar da waɗannan tasirin a cikin mutane.

Layin kasa

Yawancin shayi na ganye, gami da chamomile, tushen valerian, da kuma lavender, ana tallata su azaman kayan bacci.

Yawancin ganyayyaki da suke ƙunshe da aiki ta hanyar haɓaka ko gyara takamaiman ƙwayoyin cuta waɗanda ke da hannu wajen fara bacci.

Wasu daga cikinsu na iya taimaka maka saurin yin bacci, rage farkawar dare, da haɓaka ƙimar baccinka gaba ɗaya. Koyaya, shaidun fa'idodin su a cikin mutane yawanci rauni ne kuma bai dace ba.

Hakanan, yawancin binciken da akeyi yanzu suna amfani da waɗannan ganyayyaki a cikin sifa ko ƙari - ba shayin ganye da kansa ba.

Ganin cewa abubuwan da ake samu na ganyayyaki da kari sune nau'ikan tsirrai na ganyayyaki, ingantaccen tushe kamar shayi zai iya zama ba shi da tasiri.

Ana buƙatar ci gaba da bincike wanda ya ƙunshi girman samfurin girma don cikakken fahimtar ikon teas na shayi don inganta bacci cikin dogon lokaci.

Bugu da ƙari, tun da yawancin ganye da kari suna da damar yin ma'amala tare da takardar sayan magani da magunguna, koyaushe ku shawarci likitocin ku na kiwon lafiya kafin ƙara shayi na ganye zuwa aikinku na dare.

Duk da yake sakamako na iya bambanta da mutum, waɗannan shayi na ganye na iya zama da ƙimar gwadawa ga waɗanda ke neman samun ingantaccen bacci da dare.

Gyara Abinci: Abinci don Ingantaccen Barci