Emithi yokwelapha, i- valerian sekuyisikhathi eside isetshenziselwa ukuphatha izinkinga zokulala (ezifana nokulala ). I-herb ezalwa eYurophu nase-Asia, i-valerian ijwayele ukuthathwa ifomu le-capsule noma i-tincture (ngezinye izikhathi ngamafomula aqukethe namakhambi afana ne-hops ne- lemon balm ). Nakuba ososayensi bengakaqiniseki ukuthi i-valerian ingaphatha ngokuphumelelayo ukuleleka, ezinye izifundo zibonisa ukuthi i-valerian ingase ikhuthaze ukulala kahle.
I-Science Behind Valerian ne-Sleep
I-National Institutes of Health (NIH) ihlukanisa i-valerian ngokuthi "kungenzeka iphumelele" yokungakwazi ukulala. Ngempela, umbiko we-2006 we- American Journal of Medicine waphetha ngokuthi "i-valerian ingase ithuthukise izinga lokulala ngaphandle kokukhiqiza imiphumela emibi." Ababhali balo mbiko bahlaziya izilingo ezingu-16 zokwelashwa ngeziguli ezingu-1,093, beqaphela ukuthi amanani we-valerian nobude bezokwelapha bahluka kakhulu ekutadisheni ukutadisha.
Ekubukezeni okwedlule kakhulu (okushicilelwe encwadini ye- Sleep Medicine ngonyaka ka-2010), abacwaningi babheka izivivinyo zokwelashwa ezingu-18 ekusebenzeni kwe-valerian ekwelapheni kokulala. Bathola ukuthi i-valerian ingasiza ekunciphiseni isikhathi esithathayo ukulala, kodwa phawula ukuthi ucwaningo olwengeziwe luyadingeka ngaphambi kokuba iziphi iziphetho eziqinile zingathathwa ngokusebenza kahle kwe-valerian njengokwelashwa kokulahla.
Ngabe i-Valerian ingakusiza kanjani ukuthi ulale kangcono?
Abacwaningi abakakaqiniseki ukuthi kungani i-valerian ingasiza ekuthuthukiseni ukulala.
Kodwa-ke, ukufundwa kwezivivinyo zelabhu nokucwaninga kwezilwane kubonisa ukuthi i-valerian ingase ibe yinto yokudambisa, mhlawumbe ngokukhulisa amazinga obuchopho we- gamma-aminobutyric acid .
Amapulangwe
Nakuba i-valerian ngokuvamile ibhekwa njengophephile uma ithathwa isikhathi esifushane (njengamaviki amane kuya kwamasonto ayisithupha), ingabangela imiphumela eminye yemiphumela (kubandakanya ukukhanda ikhanda , isisu esithukuthele, nokulimala okulandelayo).
Kuze kube manje, kuncane okungaziwa ngokuphepha kokusetshenziswa kwesikhathi eside kwe-valerian. Ngaphezu kwalokho, i-valerian ingaveza imiphumela eyingozi lapho ithathwa ngokuhambisana nemithi yokuphuza utshwala noma / noma yokudambisa (kuhlanganise ne-Xanax, i-Valium ne-Klonopin).
Izindleko azange zihlolwe ukuphepha futhi ngenxa yokuthi izithako zokudla ngokuvamile azihambisani nomthetho, okuqukethwe kwemikhiqizo ethile kungase kuhluke kulokho okushiwo kwilebula lomkhiqizo. Futhi khumbula ukuthi ukuphepha kwezidakamizwa kwabesifazane abakhulelwe, omama abahlengikazi, izingane, nalabo abanezimo zezokwelapha noma abaphuza imishanguzo abazange basungulwe.
Ukusebenzisa i-Valerian yokulala
Ngokusho kwe-NIH, kungadingeka ukuthi usebenzise i-valerian ngokuqhubekayo (izinsuku eziningana noma amasonto) ngaphambi kokuthola ukuthuthuka okubonakalayo kokulala. Uma ucabangela ukusebenzisa i-valerian ukwelashwa kwesifo sokulala (noma iyiphi inkinga yezempilo engapheli), thintana nodokotela wakho ngaphambi kokuqala uhlelo lwakho lokwengeza. Ukwelapha isimo futhi ukugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba nemiphumela emibi.
Imithombo:
I-Bent S, iPadula A, Moore D, uPatterson M, Mehling W. "I-Valerian yokulala: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta." Am J Med. 2006 Dec; 119 (12): 1005-12.
Fernández-San-Martín MI, iMasa-Font R, Palacios-Soler L, Sancho-Gómez P, Calbó-Caldentey C, Flores-Mateo G. Ukuphumelela kweValerian ngokulala ubuthongo: ukuhlaziywa kwe-meta-analysis of trials-controlled controlled trials. " Ukulala ngo-2010 Juni; 11 (6): 505-11.
Isikhungo Sikazwelonke seMithi Ephelele Neyomunye. "I-Valerian [NCCAM Herbs ku-Glance]". I-NCCAM Ukushicilelwa No. D272. Idalwe ngo-May 2006. Ibuyekezwe ngoJulayi 2010.
Izikhungo zezempilo zikazwelonke. "Valerian: Izithako ze-MedlinePlus". Disemba 2010.
Ihhovisi Lezithako Zokudla. "Valerian". Januwari 2008.