Mu bigeragezo bivura, amavuta yingenzi byagaragaye ko azamura umwuka. Urashobora kwibaza uburyo amavuta yingenzi akora. Kubera ko impumuro itwarwa mu bwonko, ikora nk'ibitera amarangamutima. Sisitemu ya limbic isuzuma ibyiyumvo, ikandika umunezero, ububabare, akaga cyangwa umutekano. Ibi noneho birema kandi bikayobora ibyiyumvo byamarangamutima, bishobora kuba birimo ibyiyumvo byubwoba, uburakari, kwiheba no gukurura.
Amarangamutima yacu yibanze hamwe na hormone iringaniza isubiza impumuro yibanze. Ibi bituma impumuro ikomeye mubuzima bwacu bwa buri munsi kuko ni inzira itaziguye yo kwibuka no kumarangamutima - niyo mpamvu bashobora kurwanya kwiheba no guhangayika. Dore hejuru yanjye kumavuta yingenzi yo kwiheba:
2. Lavender
Amavuta ya Lavender yunguka umwuka kandi kuva kera yakoreshejwe mugufasha kwiheba. Ubushakashatsi bwasohowe n’ikinyamakuru mpuzamahanga cy’indwara zo mu mutwe mu buvuzi bwa Clinical bwatangaje ko capsules ya miligarama 80 y’amavuta ya lavender ishobora gufasha kugabanya amaganya no kwiheba. Ubushakashatsi bwerekanye kandi ko nta ngaruka mbi zatewe no gukoresha amavuta ya lavender mu kuvura amaganya no kwiheba. Ninkuru nziza kuva tuzi ko imiti yubukorikori hamwe nibiyobyabwenge bya psychotropique akenshi bigira ingaruka mbi nyinshi. (3)
Ubushakashatsi bwakozwe mu mwaka wa 2012 bwasohotse mu gitabo cyitwa “Complementary Therapies in Clinical Practice” bwasuzumye abagore 28 bafite ibyago byinshi byo kwiheba nyuma yo kubyara basanga mu gukwirakwiza lavender mu rugo rwabo, bagabanutse cyane ku kwiheba nyuma yo kubyara ndetse no kugabanya indwara yo guhangayika nyuma y’ibyumweru bine byo kuvura lavender. aromatherapy. (4)
Ubundi bushakashatsi bwerekana ko lavender aromatherapy itezimbere umwuka wakozwe kubantu barwaye ihungabana nyuma yo guhahamuka (PTSD), bishobora kuviramo kwiheba. Lavender yagize ibisubizo bitangaje, yerekana ibimenyetso byimyumvire myiza. Ibisubizo byagaragaje ko amavuta ya lavender, iyo akoreshejwe buri munsi, yafashaga kugabanya ihungabana ku kigero cya 32.7 ku ijana kandi bigabanya cyane ihungabana ry’ibitotsi, kumererwa neza ndetse n’ubuzima muri rusange ku bantu 47 barwaye PTSD. (5)
Kugira ngo ugabanye imihangayiko kandi utezimbere ibitotsi, shyira diffuzeri ku buriri bwawe hanyuma ukwirakwize amavuta mugihe uryamye nijoro cyangwa mucyumba cyumuryango mugihe usoma cyangwa umuyaga nimugoroba. Na none, irashobora gukwega hejuru yamatwi yawe kubwinyungu zimwe.
3. Chamomile y'Abaroma
Chamomile ni kimwe mu bimera byiza bivura imihangayiko no guteza imbere kuruhuka. Iyi niyo mpamvu ubona chamomile nkibintu bizwi cyane muri buji nibindi bicuruzwa bya aromatherapy, haba mu cyayi, tincure cyangwa amavuta yingenzi.
Chamomile igirira akamaro amarangamutima yawe itanga imico ituje yo gufasha kwiheba. Nk’uko ubushakashatsi bwakozwe na Alternative Therapies in Health and Medicine na Pharmacognosy Review bubitangaza, guhumeka imyuka ya chamomile ukoresheje amavuta ya chamomile akenshi birasabwa nk'umuti karemano wo guhangayika no kwiheba muri rusange. (6, 7)
4. Ylang Ylang
Ylang ylang irashobora kugira izina risekeje, ariko ifite inyungu zitangaje zo gufasha kwirinda kwiheba n'amarangamutima mabi ajyanye no kwiheba. Guhumeka ylang ylang birashobora kugira ingaruka zihuse, nziza kumyumvire yawe kandi bigakora nkubwitonzi, umuti wo kwiheba. Ubushakashatsi bwerekana ko bushobora gufasha kurekura amarangamutima mabi nkumujinya, kwiyubaha gake ndetse nishyari! (8)
Ylang ylang ikora kubera ingaruka zayo zoroheje zo gutuza, zishobora kugabanya ibisubizo byingutu bigufasha kuruhuka. Kugirango wongere icyizere, umwuka hamwe no kwikunda, gerageza gukwirakwiza amavuta murugo rwawe cyangwa kuyakanda muruhu rwawe.
Nigute Ukoresha Amavuta Yingenzi yo Kwiheba
Hariho uburyo bwinshi ushobora gukoresha amavuta yingenzi mukwiheba.
Kugira ngo ugabanye imihangayiko mugihe utezimbere ibitotsi, shyira diffuzeri kuburiri bwawe hanyuma ukwirakwize amavuta mugihe uryamye nijoro. Urashobora kandi kunyunyuza hejuru inyuma yamatwi yawe, inyuma yijosi, inda yawe nibirenge.
Amavuta meza arashobora gukora amavuta ya massage, waba ufite massage yuzuye cyangwa ukoresha tekinike yo kwikinisha. Hasi ni resept nziza ushobora kugerageza!
Lavender na Chamomile Massage Ivanga Kwiheba
INGREDIENTS:
- 20-30 itonyanga amavuta meza ya lavender
- 20-30 ita amavuta meza ya chamomile
- Amavuta 2 yafashwe
AMABWIRIZA:
- Kuvanga ibintu byose neza mubibindi byikirahure.
- Kanda massage mumubiri wawe wose, cyangwa ujyane muri masseuse hanyuma umusabe kubikoresha, inshuro 2-33 mukwezi.
- Urashobora kandi gukoresha amavuta ya massage yintoki nijosi buri munsi cyangwa ukanakanda massage munsi yamaguru yawe nijoro mbere yo kuryama.
Igihe cyo kohereza: Nzeri-27-2023