Kana iwe uchirarama nekunetseka kusingaperi, kuita maitiro epfungwa / muviri (zvakadai sekufungisisa kwepfungwa ) nekutaura kune unyanzvi hwehutano hwepfungwa kunogona kubatsira kuderedza kushushikana kwako uye kusunungura pfungwa dzako. Panewo kumwe kutsvakurudza kunoratidza kuti kunhuhwirira kwearomatherapy anokosha mafuta kunogona kubatsira.
Pano pane mapfumbamwe anonyanya kuonekwa, ane mazano ekuti ungashandisa sei:
1 - Lavender Essential Mafuta
Imwe yemafuta anokosha anozivikanwa mune aromatherapy, mafuta e-lavender anokosheswa pamigumisiro yaro yekunyaradza pamuviri nepfungwa uye kukwanisa kuderedza kuzvidya mwoyo. Nokuda kwekudzidza kwakabudiswa mu Journal of Alternative uye Complementary Medicine , somuenzaniso, vatori vechikamu vakazobatwa nechishushikana vasati vapedzisa basa rekuyeuka. Vaya vakanyorovesa kunhuhwirira kwevender vasati vamanikidzwa vakaitwa zviri nani kune avo vakanyorovesa bhenekeri ye placebo.
Mune chidzidzo chakabudiswa muInternet Journal of Nursing Practice , aromatherapy kushandisa 3 muzana lavender mafuta spray pane zvipfeko zvakawanikwa kunge zvakagadzirisa mukuderedza kushungurudzwa kwebasa kwemazuva matatu kusvika mana.
Mafuta e-lavender anogona kuwanikwa mune zvakasiyana-siyana zvemishonga ye-aromatherapy, kusanganisira mashizha ekushambidza uye mafuta ekuzorora. Imwe nzira yekushandisa nayo kunhuhwirira kwakanyorova kwelavender: kuvhara lavender-inokonzera herbal tea, iyo inotengeswa mune dzakawanda-zvekudya zvekudya.
2 - Bergamot Inokosha Mafuta
Mafuta anopa earl gray chai chiratidzo chake kunhuhwirira, bergamot mafuta anokosha inowanzoshandiswa mu aromatherapy. Kuchengetwa kubva kune rumwe ruvara rwechirimusi chinonzi Citrus bergamia , mafuta anokosha anogona kubatsira kuderedza kushungurudzika kwako.
Apo kutsvakurudza pamusoro pemigumisiro yemafuta ebelamot anokosha yakarurama zvishoma, dzimwe dzidzo dzinoratidza kuti mafuta anogona kubatsira kuderedza kushushikana uye kukurudzira kuzvidzora. Bhuku re 2017 rakabudiswa muPhytotherapy Research , somuenzaniso, rakaona kuti kudikanwa kunhuwirira kwemafuta anokosha eBergamot kwemaminitsi gumi nemashanu kwakagadziridza mafambiro evatori vechikamu mukati mechirindiro chekuchengetedza kwepfungwa yehutano hwepfungwa.
Bhergamot mafuta anokosha anogonawo kugadzirisa manzwiro asina kunaka uye kuneta uye kupera kwekodhiyo kortisol (hormone inowanzonzi muviri "stress hormone"), maererano nechidzidzo che2015.
Paunenge uchishandisa mafuta ebergamot anokosha ekugadzirisa mupfungwa, mafuta anofanira kunge akabatanidzwa nemafuta anotakura (zvakadai jojoba, sweet almond, kana avocado) asati ashandiswa zvishoma neganda kana kuwedzera mubhati. Iwe unogonawo kuisa kunhuhwirira kwakanyanyisa nekusasa dhesi kana maviri emafuta pamusoro pemucheka kana mishonga kana kushandisa aromatherapy diffuser.
3 - Lemongrass Essential Mafuta
Nokuda kwekusununguka kwekunyanya kuzvidya mwoyo, vamwe vanhu vanoenda kune aromatherapy inosanganisira kushandiswa kwemaimongrass mafuta anokosha, mafuta anobva mumuchero we lemongrass ( Cymbopogon citratus ). Inhaling hwekunhu hwemafuta (kana kuishandisa kune ganda zvishomanana mushure mekubatanidza nayo nemafuta anotakura) inofungidzirwa kukurudzira kuzvidzora uye kuderedza zviratidzo zvekuzvidya mwoyo.
Kunyange zvazvo pane zvishoma zvitsvakurudzo pamusoro pekubudirira kwemuraimurasi mafuta anokosha, chidzidzo chakabudiswa mu Journal of Alternative uye Complementary Medicine muna 2015 chakawana kuti vatori vechikamu vakazarura mafuta ekurapa emeralra anove nekuderedzwa nokukurumidza mukuzvidya mwoyo uye kushungurudzika uye zvakakurumidza kukurumidza kubva mukuzvidya mwoyo-mamiriro ezvinhu kuenzaniswa nevaya vakanyorovesa kunhuvira (mafuta omuti weti) kana placebo.
4 - Neroli Essential Mafuta
Anromatherapy inogadzirisa zvinonhuwira zvinofadza uye zvinonhuwira, neroli mafuta anokosha dzimwe nguva anoshandiswa kuderedza kufunganya. Vatsigiri vanotaura kuti kufema kunhuwirira kwemafuta anokosha (yakasvibiswa kubva pamaruva omuti wemarangi anorwadza) kunogona kubatsira kukurudzira kugadzikana uye kumira kunetseka kunetseka.
Kutsvakurudza nezvehutano hwehutano hwemaeroli hunokosha hunoita zvishoma. Mune chidzidzo chakabudiswa muHepato-gastroenterology , somuenzaniso, vatori vechikamu vakanyora kana neroli mafuta kana kuti kutonga (mafuta ezuva) asati awana colonoscopy. Vaya vakanga vanyorovesa mafuta eeroli vaiva nechepasi ye systolic yeropa yepamusoro (nhamba yepamusoro mukuderedzwa kweropa kuverenga), zvisinei, pakanga pasina kuchinja mukuzvidya mwoyo kana kurwadziwa.
5 - Lemon Essential Mafuta
Maori anokosha anodikanwa, akasvibiswa kubva kumashizha emiti yemiti, ave akawanikwa mune zvidzidzo zvokutanga mumhuka kuti ave nehupenyu uye kuzvidya mwoyo-kuderedza zvinhu.
Vakapfuma mu linalool (kamuti inowanikwa mumamoni, marangari, basil, mangos, mazambiringa, lavender, uye mamwe maruva nemaruva), vashandi vearomatherapy vanowanzoshandisa mafuta anodimu anokosha kuti vadzivirire kushungurudzika, kunatsiridza mafungiro, kukurudzira kurara, uye kuderedza zviratidzo zvekuora mwoyo .
MuUnited States, maitiro aromatherapy inhaler akave akashandiswa mumusana wekenza yekukurudzira kuzvidzora uye kubvisa kusuruvara, neamoni anokosha mafuta kuva imwe yenzvimbo dzinowanzoshandiswa.
6 - Yuzu Essential Mafuta
Nhuva yakashandiswa kwenguva refu mu aromatherapy, Japanese yuzu mafuta anokosha dzimwe nguva inotendwa sechigadziriswe chemugadziro wekushungurudzika mupfungwa. Zvinofungidzirwa kuti kufema mumucheka wekurimu wemafuta aya anokosha kunogona kudzivisa kunzwira tsitsi manzwiro emabasa (anokonzera kurwisana kwemuviri kana kupindura kwemhepo) uye, zvakare, anokurudzira kuzvidzora.
Maminitsi gumi ehuzu inopisa inhalation yakawanika kuderedza salivary chromogranin A (chinoratidza kugadzikana uye kunzwira tsitsi manzwiro epurogiramu) uye kushungurudzika mupfungwa mupfungwa, maererano nezvishoma zvidzidzo.
Mune chidzidzo chakabudiswa muComplementary Therapies muMishonga , kuputika kwehuyu husi hunokosha hunoita kuti uwedzere kuzvidya mwoyo mumadzimai kutarisira vana vanorwara pachipatara chevana.
7 - Orange Essential Mafuta
Unoda kusunungura? Kutsvakurudza kwepakutanga kunoratidza kuti kufema mukati mekunhuwirira kwakanaka kwemaorivhi anokosha kunogona kubatsira kuderedza kushushikana kwako. Chimwe chidzidzo chakabudiswa mu Journal of Alternative uye Complementary Medicine , somuenzaniso, chakawana kuti vatori vechikamu vakanyorovesa mafuta anoramende anokosha mafuta asina kuwedzera mukufunganya kana kushungurudzika munguva yekuzvidya mwoyo-mamiriro ezvinhu, kusiyana neavo vakanyorovesa kunhuhwirira kwehuni (chai weti mafuta) kana placebo.
Imwe rudzi rwemaori anokosha anozivikanwa seanoramic orange ( Citrus aurantium ) yakawanikwa kuderedza kushungurudzika panguva yechiitiko chekutaura kwevanhu, maererano neshoko ra2017.
8 - Ylang Ylang Essential Mafuta
Vanenge mamiriyoni 67 veAmerica vane kukwirira kweropa, chinonyanya kukonzera chirwere chemoyo. Kuti ubatsire kuisa ropa rako pasi uye kusimbisa moyo wako hutano, zvakakosha kuti urambe uine utano hwakanaka, kurovedza muviri nguva dzose, kutevera kudya kwakakwana, kurega kudya kwako munyu uye doro, uye usapinda kusvuta.
Kutsvakurudza kwepakutanga zvakare kunoratidza kuti ylang ylang mafuta anokosha (chinhu chinoshandiswa kwenguva refu mu aromatherapy) chinogona kuva chimwe chekubatsira kune vanhu vane ropa rakanyanya. Semuenzaniso, chidzidzo chiduku chakabudiswa muna 2012 chakawana kuti kufema kunhuhwirira kwearomatherapy mutsanana ane ylang ylang mafuta anokosha akakonzerwa nekuderera kweropa rega uye kushungurudzika kwehomoni.
Kunyange zvazvo zvisingakurumidzi kutaurira ylang ylang mafuta anokosha eropa rekudzivirira, kuisa aromatherapy ne ylang ylang mumutambo wako wekuzvitarisira kunogona kupa kunetseka-kuderedza zvigaro zvinogona kuwedzera hutano hwako hwose.
9 - Frankincense Essential Mafuta
Mafuta e-aromatherapy ane chinotapira, chinonhuwira, zvinonhuwira mafuta anokosha dzimwe nguva anoshandiswa kusunungura uye kuderedza kushungurudzika. Kazhinji yakasvibiswa kubva mubhedheni remuti we boswellia, zvinonhuwira mafuta anokosha zvinonziwo kuderedza kushungurudzika.
Kusvika ikozvino, kutsvakurudza pamusoro pezvinokonzera kushungurudzika-kubvisa zvinonhuwira zvemafuta anokosha anokosha zvikuru. Nepo pane ikozvino kushayikwa kwesayenzi kwekureva kuti zvinonhuwira zvinogona kurwisa kushungurudzika, zvinogona kuti kushandisa iyi mafuta anokosha pamwe chete namafuta akazorora akadai savender, rose, uye madonhwe emarangi emafuta pamucheka kana mishonga inogona kukubatsira kudzikama .
Paunenge uchishandisa mafuta anokosha, iva nechokwadi chekubatanidza mafuta pamwe nemafuta anotakura (sajojoba, sweet almond, kana avocado), usati waiswa kune rimwe ganda rako kana kuwedzera kuguva rako. Iwe unogona kushandisawo aromatherapy dissepuser kana vaporizer, kana kusasa madonhwe mashomanana emafuta pamucheka kana mishonga uye wofema muhuhu hwaro.
10 - Mazano Mazhinji Pamusoro Pokushandisa Mafuta Anokosha Anokonzera Kushushikana
Pasinei nenyaya yakareba ye aromatherapy yakashandiswa, pane kushayikwa kwezvikwereti zvakakura zvekuchirapa kutsvaga migumisiro yearomatherapy pane kuzvidya mwoyo. Kunyange zvazvo mafuta anokosha akabatanidzwa nemafuta anotakura uye kuiswa mucheka rako kana kuwedzerwa mubhati rinogona kukubatsira kuti usapedze zuva rinotambudza, taurira mushandi wako wehutano asati ashandisa mafuta anokosha chero chipi zvacho.
Kunyange zvazvo anenge ari munhu wose anonzwa kushungurudzika nguva dzose, zvinokosha kutarisa kune zviratidzo zvehutano hwekuzvidya mwoyo. Kana uine zviratidzo zvakadai sekugara kwenguva refu kwekuzvidya mwoyo kana kushushikana, kunetseka kuisa pfungwa, uye kurara kuvhiringidzika, kana kuti kune zvimwe zviratidzo zvinokutambudza, iva nechokwadi chekutaura nemupi wako wehutano.
Sources:
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> Anoenda TC, Ursulino FR, Almeida-Souza TH, Alves PB, Teixeira-Silva F. Nzira yeRimongrass Roma pamusoro pekuedza Kuzvidya mwoyo Muvanhu. J Altern Complement Med. 2015 Dec; 21 (12): 766-73.
> Hu PH, Peng YC, Lin YT, Chang CS, kana MC. Aromatherapy kuburikidza nekuderedza colonoscopy yakabatana nehutano husinganzwisisiki uye hutano hwemashoko: chirongwa chinongorongedzwa chinongororwa. Hepatogastroenterology. 2010 Sep-Oct; 57 (102-103): 1082-6.
> Kim IH, Kim C, Seong K, Hur MH, Lim HM, Lee MS. Inokosha mafuta inhalation pamusana pekudzivirira kweropa uye cortisol yepamusoro muhutachiona hwehutachiona uye hwehuwandu hwehutachiona. Evid Akatevedzerwa Kuzadzisa Alternat Med. 2012; 2012: 984203.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.