I-Valerian supplementation ivame ukujwayela ukulala nokukhathazeka, kokubili okungaba izinkinga kubantu abane- fibromyalgia (i-FMS) nesifo esingapheliyo somzimba ( ME / CFS ).
I-supplement ye-herbal yenziwa ezimpandeni zesitshalo seValeriana officinalis . Sekusetshenziswe imithi amakhulu eminyaka. Kodwa-ke, izifundo zezokwelapha zanamuhla zihlukaniswe ngokuthi i-valerian iyasebenza yini.
Okunye ukuhlola kusikisela ukuthi i-valerian ingasiza ekunciphiseni ukulala ubuthongo ngokukusiza ukuthi ulale ngokushesha, nokuthi ingathuthukisa ikhwalithi yokulala kwakho. Okubi nakakhulu ukuthi umuntu ulele, i-valerian ebonakalayo ebonakalayo iyabonakala.
Ngenxa yokukhathazeka, ucwaningo oluningana lubonisa ukuthi i-valerian inganciphisa izimpawu. Olunye ucwaningo lubheke ekusetshenzisweni kwalo ekuphatheni ukucindezeleka kanye nezimpawu zokuya esikhathini.
Kodwa-ke, izifundo eziningi ezikhona ze-valerian zibhekwa njengezincane kakhulu noma zenziwe ngendlela engalungile, ngakho-ke asinayo ubufakazi obanele obuqinile bokuthi ngabe i-valerian iphumelela kakhulu kunoma yikuphi ukusetshenziswa kwezidakamizwa.
Indlela i-Valerian isebenza ngayo
Ososayensi abakakaze baphakamise kahle ukuthi i-valerian isebenza kanjani. Bakholelwa ukuthi kwandisa umsebenzi we- neurotransmitter yobuchopho okuthiwa i-gamma-aminobutyric acid, noma iGABA . Indima ye-GABA ukuphucula ubuchopho futhi ngaleyo ndlela kuncishise ukukhathazeka futhi kube lula ukulala.
I-Valerian ingase isebenze ngokufanayo nezidakamizwa zokudambisa ezifana neValium (diazepam) kodwa kumandla obuthakathaka kakhulu.
I-Valerian iphumelela kakhulu uma kuthathwa isikhathi esifushane.
I-Valerian ye-Fibromyalgia & Chronic Fatigue Syndrome
Isifiso mayelana ne-valerian sinengqondo uma ucabangela izimpawu nezimo ezixubile ze-FMS ne-ME / CFS. Ukungalahleki kanye nekhwalithi elibi lokulala, ukukhathazeka, ukucindezeleka kanye nezimpawu zokuqina zesifo sofuba konke kuvame kulezi zimo.
Kuze kube manje, asikho ucwaningo olwenziwe ngokusetshenziswa kuka-valerian ngokuqondene nalezi zimo. Okuphambene nesifundo esincane se-1999 esivela eJalimane esikhombisa ukuthi i-valerian-efakwe ama-whirlpool okugeza angathuthukisa ukulala nokuphila kwe-fibromyalgia.
Ubufakazi be-anecdot bavame ukuhlukaniswa ngokuthi i-valerian isebenza kanjani ngokumelene nezimpawu ze-FMS ne-ME / CFS. Abanye abantu bafunga ngakho ngenkathi abanye bathi kwakungasebenzi noma kubangele imiphumela emibi emibi.
Isilinganiso
Valerian itholakala kumafomu amaningi, kufaka phakathi:
- Izitokisi zamanzi kanye nama-tinctures
- Amaphilisi namatafula
- Ama-teas
Isilinganiso siyahlukahluka, kusuka ku-4 mL kwamanye ama-teas kuya ku- 600 mg we-extract powdered. Ngenxa yokulala, ngokuvamile kuvunyelwe ukuthatha ihora noma amabili ngaphambi kokulala. Ukuze ukhathazeke, kungathathwa izikhathi ezintathu noma ezine ngosuku.
I-flavour ingacatshangelwa uma ifika kuhlobo luni lwe-valerian oyithandayo. Kungcono ukukhumbuza izinyawo ezingcolile.
Imiphumela emibi kanye nezingozi
I-Valerian ngokuvamile ibhekwa njengephephile. Kodwa-ke, liye lahlanganiswa nemiphumela eminingi engase ibe khona, kuhlanganise:
- Izinwele
- Ukuzijabulisa
- Ukungahambi kahle, ukuphumula, ukukhathazeka, ukwesaba
- Isisu esibuhlungu
- Ukuzondwa nokungaqiniseki
- Ukushisa komzimba okuphansi
- Umqondo owedlulele wenhlalakahle
- Izinkinga zokucindezeleka
- Ukungalali , lapho kuthathwa isikhathi esingaphezu kwezinyanga ezingu-2-4
- I-Hangover ithinta ngosuku olulandelayo
Ngemuva kokusebenzisa isikhathi eside ukulinganisa okukhulu, ukwehla kwe-valerian kungabangela izimpawu zokuhoxiswa, njengokudideka nokushaya kwenhliziyo ngokushesha.
Ukusetshenziswa kwe-Valerian akukhuthazwa kwabesifazane abakhulelwe noma bancelisa ngenxa yokuntuleka kwedatha ngokuphepha nokukhathazeka ngamakhemikhali amakhemikhali athile.
Ezinye izinhlobo ze-valerian ezinamanye amakhambi amaningi ziye zaxhunyaniswa nobuthi obubangelwa isibindi, kodwa aziwa ukuthi iyiphi indima, uma ikhona, i-valerian idlala kulokhu. I-Valerian ingase ibe nomthelela endleleni isibindi sakho esenza ngayo ezinye izidakamizwa.
Qinisekisa ukuthi uhlole nodokotela wakho kanye nemithi mayelana nanoma yikuphi ukusebenzisana okungalungile i-valerian okungenzeka ibe nezidakamizwa noma ezinye izithako ozithathayo noma izinkinga ongazithola ngenkathi uzithatha.
Imithombo:
U-Ammer K, u-Melnizky P. Uxoshwa kakhulu. 1999 Apr; 6 (2): 80-5. Isihloko ngesiJalimane. Abstract ekhonjisiwe. Ukugeza ngemithi yokwelashwa kwe-fibromyalgia ejwayelekile.
I-Nunes A, i-Sousa M. Acta medica portuguesa. 2011 Dec; 24 IsiSwidi 4: 961-6. Isihloko ngesiPutukezi. Abstract ekhonjisiwe. Ukusetshenziswa kwe-valerian ekukhathazeni nasezinkingeni zokulala: yibuphi ubufakazi obuhle kakhulu?
Ramharter J, Mulzer J. Izinhlamvu ze-Organic. 2009 Mar 5; 11 (5): 1151-3. Ingqikithi yenani le-valerienic acid, i-modulator ye-GABAA ye-receptor enamandla.