Timayesa paokha katundu ndi ntchito zonse zovomerezeka. Titha kulandira chipukuta misozi mukadina ulalo womwe timapereka. Kuti mudziwe zambiri.
Malinga ndi National Institutes of Health (NIH), akuluakulu aku America opitilira 21 miliyoni adadwala matenda ovutika maganizo mu 2020. COVID-19 yapangitsa kuti anthu azivutika maganizo kwambiri, ndipo omwe akukumana ndi mavuto aakulu, kuphatikizapo mavuto azachuma, akhoza kukhala ovuta kwambiri. kulimbana ndi matenda amisala awa.
Ngati mukuvutika maganizo, si vuto lanu ndipo muyenera kulandira chithandizo. Pali njira zambiri zothandizira kuvutika maganizo, koma kumbukirani kuti awa ndi matenda aakulu a maganizo omwe sayenera kuchoka okha. "Kupsinjika maganizo ndikofala kwambiri kwa matenda a maganizo omwe amasiyana molimba mtima ndipo amatha kuthandizidwa ndi njira zambiri," anatero Emily Stein, katswiri wa zamaganizo wovomerezeka ndi pulofesa wothandizira pa Icahn School of Medicine ku Mount Sinai, Dr. Berger. . Poganiza zoyamba kumwa mankhwala owonjezera kuti muchepetse kupsinjika maganizo, ndikofunika kukumbukira kuti zakudya zowonjezera zakudya nthawi zambiri zimatengedwa ngati chithandizo chowonjezera cha kuvutika maganizo. Izi zikutanthauza kuti angathandize kuti mankhwala ena akhale othandiza, koma paokha sakhala othandiza. Komabe, zina zowonjezera zimatha kuyanjana ndi mankhwala m'njira zowopsa, ndipo zomwe zimagwira ntchito kwa anthu ena zimatha kukulitsa zizindikiro kwa ena. Izi ndi zifukwa zingapo zomwe kuli kofunika kugwira ntchito ndi wothandizira zaumoyo wanu ngati mukuganiza zotenga zowonjezera kuti muchepetse zizindikiro zanu.
Tikayang'ana pazowonjezera zosiyanasiyana za kupsinjika maganizo, tidaganizira za mphamvu, zoopsa, kuyanjana kwa mankhwala, komanso chiphaso cha anthu ena.
Gulu lathu la akatswiri azakudya omwe adalembetsa amawunika ndikuwunika chilichonse chomwe timalimbikitsa motsutsana ndi njira yathu yowonjezera. Pambuyo pake, gulu lathu la akatswiri azachipatala, akatswiri azakudya olembetsa, amawunikanso nkhani iliyonse kuti iwonetse kulondola kwasayansi.
Nthawi zonse funsani dokotala musanawonjezere zowonjezera pazakudya zanu kuti muwonetsetse kuti chowonjezeracho ndi choyenera pa zosowa zanu komanso pa mlingo wotani.
Eicosapentaenoic acid (EPA) ndi omega-3 fatty acid. Carlson Elite EPA Gems ili ndi 1,000 mg ya EPA, mlingo womwe kafukufuku wasonyeza kuti ungathandize kuchiza kuvutika maganizo. Ngakhale kuti sizingatheke kuti zikhale zogwira mtima zokha kapena kusintha maganizo anu ngati muli ndi thanzi labwino, pali umboni wothandizira kuphatikiza EPA ndi antidepressants. Carlson Elite EPA Gems adayesedwa ndi pulogalamu yodzifunira ya ConsumerLab.com ndipo adavotera Top Choice mu 2023 Omega-3 Supplement Review. Izi zimatsimikizira kuti malondawo ali ndi zomwe zalengezedwa ndipo alibe zowononga zomwe zingawononge. Kuphatikiza apo, imatsimikiziridwa kuti ndi yabwino komanso yoyera ndi International Fish Oil Standard (IFOS) ndipo si ya GMO.
Mosiyana ndi zakudya zina zamafuta a nsomba, zimakhala ndi zokometsera pang'ono, koma ngati mukumva zowawa, zisungeni mufiriji kapena mufiriji.
Tsoka ilo, zowonjezera zowonjezera zimatha kukhala zokwera mtengo, monga izi. Koma botolo limodzi limakhala ndi miyezi inayi, kotero muyenera kukumbukira kudzaza katatu pachaka. Chifukwa chakuti amapangidwa kuchokera ku mafuta a nsomba, sangakhale otetezeka kwa anthu omwe ali ndi chifuwa cha nsomba, komanso si zamasamba kapena zamasamba.
Ndife mafani a mavitamini achilengedwe chifukwa ndi ovomerezeka a USP ndipo nthawi zambiri amakhala otsika mtengo. Amapereka zowonjezera za vitamini D mu Mlingo woyambira 1,000 IU mpaka 5,000 IU, zomwe zikutanthauza kuti mutha kupeza mlingo woyenera womwe uli woyenera kwa inu. Musanayambe kumwa mankhwala owonjezera a vitamini D, ndi bwino kuyang'ana kuchuluka kwa vitamini D m'magazi anu kuti muwonetsetse kuti mukupereŵera. Katswiri wodziwa zakudya kapena wothandizira zaumoyo angakuthandizeni kudziwa mlingo wabwino kwambiri kwa inu.
Ndikofunika kukumbukira kuti kafukufuku wokhudzana ndi vitamini D zowonjezera ndi kuvutika maganizo ndizosagwirizana. Ngakhale zikuwoneka kuti pali mgwirizano pakati pa kuchepa kwa vitamini D ndi chiopsezo cha kuvutika maganizo, sizikudziwika ngati zowonjezera zowonjezera zimapereka phindu lalikulu. Izi zikhoza kutanthauza kuti zowonjezera sizikuthandizira, kapena kuti pali zifukwa zina, monga kuchepa kwa dzuwa.
Komabe, ngati mulibe vitamini D, zowonjezera ndizofunikira pa thanzi lanu lonse ndipo zingapereke mapindu apakati pamaganizo.
John's wort akhoza kukhala othandiza pochiza kuvutika maganizo pang'ono kapena pang'onopang'ono monga kusankha serotonin reuptake inhibitors (SSRIs), imodzi mwa mankhwala omwe amalembedwa kawirikawiri pofuna kuvutika maganizo. Komabe, ndikofunikira kukaonana ndi dokotala musanayambe kugwiritsa ntchito chowonjezera ichi chifukwa zitha kukhala zowopsa kwa anthu ambiri.
Posankha chowonjezera cha St. John's wort, ndikofunika kuganizira mlingo ndi mawonekedwe. Kafukufuku wambiri ayang'ana chitetezo ndi mphamvu ya zigawo ziwiri zosiyana (hypericin ndi hypericin) osati zitsamba zonse. Kafukufuku amasonyeza kuti kutenga 1-3% hypericin 300 mg 3 pa tsiku ndi 0,3% hypericin 300 mg 3 pa tsiku kungakhale kopindulitsa. Muyeneranso kusankha mankhwala omwe ali ndi mbali zonse za zomera (maluwa, zimayambira, ndi masamba).
Kafukufuku wina watsopano amayang'ana zitsamba zonse (osati zowonjezera) ndikuwonetsa mphamvu. Pazomera zonse, yang'anani Mlingo wokhala ndi 01.0.15% hypericin wotengedwa kawiri kapena kanayi pa tsiku. Komabe, ndikofunikira kudziwa kuti zitsamba zonse zimatha kuipitsidwa ndi cadmium (carcinogen ndi nephrotoxin) ndi lead.
Timakonda Nature's Way Perika chifukwa sikuti ndi gulu lachitatu loyesedwa, lilinso ndi kafukufuku wothandizidwa ndi 3% hypericin. Makamaka, pamene ConsumerLab.com idayesa malondawo, kuchuluka kwenikweni kwa hypericin kunali kotsika kuposa kolembedwa, komabe mkati mwamlingo wovomerezeka wa 1% mpaka 3%. Poyerekeza, pafupifupi zowonjezera zonse za St. John's wort zoyesedwa ndi ConsumerLab.com zinali ndi zochepa kuposa zomwe zidalembedwa palembalo.
Fomu: Piritsi | Mlingo: 300 mg | Yogwira pophika: St. John's wort Tingafinye (tsinde, tsamba, maluwa) 3% hypericin | Kutumikira pachidebe chilichonse: 60
Wort St. Amadziwika kuti amalumikizana ndi mankhwala ambiri, kuphatikizapo antidepressants, mankhwala ozunguza bongo, mapiritsi oletsa kubadwa, chifuwa chachikulu, ma immunosuppressants, mankhwala a HIV, sedatives, ndi zina. Nthawi zina zimatha kupangitsa kuti mankhwalawa asagwire ntchito bwino, nthawi zina amatha kukhala othandiza, ndipo nthawi zina zimakhala zowopsa kuwonjezera zotsatira zake.
John's wort akamwedwa ndi SSRI, mutha kudwala matenda a serotonin. St. John's wort ndi SSRIs zimawonjezera kuchuluka kwa serotonin muubongo, zomwe zimatha kudzaza dongosolo ndikupangitsa kukomoka kwa minofu, kutuluka thukuta kwambiri, kukwiya, komanso kutentha thupi. Zizindikiro monga kutsekula m'mimba, kunjenjemera, chisokonezo komanso kuyerekezera zinthu m'maganizo. Ngati sichitsatiridwa, imatha kupha," adatero Khurana.
John's wort sichivomerezekanso ngati muli ndi vuto lalikulu lachisokonezo kapena bipolar disorder, muli ndi pakati, mukukonzekera kutenga pakati, kapena mukuyamwitsa. Zimayambitsanso chiopsezo kwa anthu omwe ali ndi ADHD, schizophrenia, ndi matenda a Alzheimer's. Zotsatira zomwe zingatheke ndi monga kukhumudwa m'mimba, ming'oma, kuchepa kwa mphamvu, kupweteka mutu, kusakhazikika, chizungulire kapena kusokonezeka, komanso kuwonjezeka kwa mphamvu ya dzuwa. Chifukwa cha zovuta zonsezi, ndikofunika kuti muwone dokotala musanayambe kumwa St. John's wort.
Chifukwa kusowa kwa vitamini B kumalumikizidwa ndi zizindikiro za kupsinjika maganizo, mungaganizire kuwonjezera B Complex yowonjezera pamankhwala anu. Ndife mafani a zowonjezera za Thorne pomwe amatsindika kwambiri zaubwino ndipo ambiri aiwo, kuphatikiza Thorne B Complex #6, ndi NSF yotsimikizika pamasewera, ziphaso zolimba za chipani chachitatu zomwe zimatsimikizira kuti zowonjezera zimachita zomwe akunena palemba (ndipo palibe china). ). Lili ndi mavitamini a B omwe amagwira ntchito kuti athandize thupi kuyamwa bwino ndipo alibe chilichonse mwazinthu zazikulu zisanu ndi zitatu zomwe zimasokoneza thupi.
Ndizofunikira kudziwa kuti zowonjezera za vitamini B sizinatsimikizidwe kuti zimathandizira kukhumudwa, makamaka mwa anthu omwe alibe vuto la vitamini B. Kuphatikiza apo, anthu ambiri amatha kukwaniritsa zosowa zawo za vitamini B kudzera muzakudya zawo, pokhapokha ngati muli ndi zamasamba, pomwe vitamini B12 yowonjezera ingathandize. Ngakhale kuti zotsatira zoipa za kutenga mavitamini a B ambiri ndizosowa, funsani dokotala kuti muwonetsetse kuti simukupeza zambiri kuposa zomwe mumaloledwa kudya.
Fomu: Kapisozi | Kukula kwa Kutumikira: 1 capsule Muli ndi multivitamins | Yogwira Zosakaniza: thiamine, riboflavin, niacin, vitamini B6, kupatsidwa folic acid, vitamini B12, pantothenic asidi, choline | Kutumikira pachidebe chilichonse: 60
Zowonjezera za folic acid zimagulitsidwa ngati folic acid (yofunikira ndi thupi kuti isinthe kukhala mawonekedwe omwe angagwiritse ntchito) kapena folic acid (mawu omwe amagwiritsidwa ntchito pofotokoza mitundu yosiyanasiyana ya B9, kuphatikiza 5-methyltetrahydrofolate, yofupikitsidwa ngati 5-MTHF), yomwe ndi yogwira ntchito ya B9. Vitamini B9. Kafukufuku amasonyeza kuti mlingo waukulu wa methylfolate, ukaphatikizidwa ndi antidepressants, ukhoza kuchepetsa zizindikiro za kuvutika maganizo, makamaka kwa anthu omwe ali ndi kuvutika maganizo kwakukulu. Komabe, kupatsidwa folic acid sikunasonyezedwe kuti kumapereka mapindu omwewo.
Ubwino umawonekera kwambiri kwa anthu omwe zakudya zawo zilibe folic acid. Kuonjezera apo, anthu ena ali ndi kusintha kwa majini komwe kumachepetsa mphamvu yosinthira folate kukhala methylfolate, choncho ndikofunika kutenga methylfolate mwachindunji.
Timakonda Thorne 5-MTHF 15mg chifukwa imapereka mawonekedwe a folic acid mulingo wothandizidwa ndi kafukufuku. Ngakhale kuti chowonjezerachi sichinatsimikizidwe ndi imodzi mwamakampani athu oyesa omwe akutsogolera gulu lachitatu, Thorne amadziwika chifukwa cha zinthu zake zapamwamba kwambiri ndipo amayesedwa pafupipafupi kuti apeze zonyansa. Chifukwa chakuti chowonjezerachi chimakhala chothandiza pokhapokha ngati chikuphatikizidwa ndi mankhwala ena okhudza kuvutika maganizo, ndikofunika kuti muyang'ane ndi dokotala musanayambe kumwa kuti muwonetsetse kuti ndi yoyenera pa dongosolo lanu la mankhwala.
Fomu: kapisozi | Mlingo: 15 mg | Zomwe zimagwira ntchito: L-5-methyltetrahydrofolate | Kutumikira pachidebe chilichonse: 30
SAMe ndi chinthu chopangidwa mwachilengedwe m'thupi chomwe chimayang'anira mahomoni ndipo chimakhudzidwa ndi kupanga ma neurotransmitters dopamine ndi serotonin. SAMe yakhala ikugwiritsidwa ntchito pochiza kuvutika maganizo kwa zaka zambiri, koma kwa anthu ambiri sizothandiza monga SSRIs ndi mankhwala ena ovutika maganizo. Komabe, kafukufuku wochuluka pakali pano akufunika kuti adziwe zomwe zingapindule ndi zachipatala.
Kafukufuku akuwonetsa ubwino wa SAMe mu Mlingo (wogawikana Mlingo) wa 200 mpaka 1600 mg patsiku, kotero ndikofunikira kugwira ntchito ndi dokotala yemwe ali ndi thanzi la maganizo ndi zowonjezera kuti mudziwe mlingo wabwino kwambiri kwa inu.
SAMe by Nature's Trove idayesedwa ndi pulogalamu ya certification ya ConsumerLab.com ndipo idavotera chisankho chapamwamba mu 2022 SAMe Supplement Review. Izi zimatsimikizira kuti malondawo ali ndi zomwe zalengezedwa ndipo alibe zowononga zomwe zingawononge. Timakondanso kuti Nature's Trove SAMe ili ndi mlingo wochepa wa 400mg, womwe ukhoza kuchepetsa zotsatirapo ndipo ndi poyambira bwino, makamaka kwa anthu omwe ali ndi vuto laling'ono kapena laling'ono.
Ndiwopanda ma allergens asanu ndi atatu akuluakulu, gilateni ndi mitundu yopangira komanso zokometsera. Ndizovomerezeka komanso zosavomerezeka za GMO, zomwe zimapangitsa kuti ikhale yotsika mtengo.
Fomu: piritsi | Mlingo: 400 mg | Zomwe zimagwira ntchito: S-adenosylmethionine | Kutumikira pachidebe chilichonse: 60.
Monga mankhwala, zowonjezera zowonjezera zimatha kukhala ndi zotsatira zoyipa. "SAMe imatha kuyambitsa nseru komanso kudzimbidwa. SAMe ikatengedwa ndi ma antidepressants ambiri, kuphatikiza kumeneku kungayambitse mania mwa anthu omwe ali ndi vuto la bipolar," adatero Khurana.
SAMe imasinthidwanso m'thupi kukhala homocysteine, kuchulukitsitsa komwe kungapangitse chiopsezo cha matenda amtima (CVD). Komabe, kafukufuku wochulukirapo akufunika kuti amvetsetse mgwirizano pakati pa kudya kwa SAMe ndi chiwopsezo cha matenda amtima. Kupeza mavitamini a B okwanira muzakudya zanu kungathandize thupi lanu kuchotsa homocysteine ​​​​yowonjezera.
Pali zowonjezera zambiri pamsika zomwe zimathandizira thanzi lamaganizidwe, kusintha malingaliro, komanso kuchepetsa zizindikiro za kukhumudwa. Komabe, ambiri aiwo samathandizidwa ndi kafukufuku. Izi zitha kukhala zopindulitsa nthawi zina kwa anthu ena, koma kafukufuku wapamwamba kwambiri amafunikira kuti apange malingaliro amphamvu.
Pali kugwirizana kwakukulu pakati pa matumbo ndi ubongo, ndipo kafukufuku wasonyeza kugwirizana pakati pa gut microbiome (mabakiteriya omwe amapezeka m'matumbo) ndi kukhumudwa.
Anthu omwe ali ndi vuto lodziwika bwino la m'mimba amatha kupindula ndi ma probiotics komanso amapeza phindu lamalingaliro. Komabe, kafukufuku wochulukirapo akufunika kuti amvetsetse mlingo woyenera komanso mitundu ina ya ma probiotics. Komanso, kafukufuku wasonyeza kuti kwa anthu athanzi, chithandizo sichibweretsa phindu lenileni.
Nthawi zonse ndibwino kuti muyankhule ndi dokotala, makamaka yemwe ali ndi thanzi labwino m'mimba, kuti adziwe ngati mankhwala a probiotic angathandize.
"Kuwonjezera ndi 5-hydroxytryptophan, yomwe imatchedwanso 5-HTP, ikhoza kuonjezera milingo ya serotonin ndikukhala ndi zotsatira zabwino pamaganizo," akutero Khurana. Matupi athu mwachilengedwe amapanga 5-HTP kuchokera ku L-tryptophan, amino acid yomwe imapezeka muzakudya zokhala ndi mapuloteni ambiri, ndikuisintha kukhala serotonin ndi melatonin. Ichi ndichifukwa chake chowonjezerachi chikugulitsidwa ngati chithandizo cha kupsinjika maganizo ndi kugona. Komabe, chowonjezera ichi chayesedwa m'maphunziro angapo, kotero sizikudziwika kuti chimathandiza bwanji komanso pa mlingo wotani.
Zowonjezera za 5-HTP zimakhalanso ndi zotsatira zoyipa, kuphatikizapo matenda a serotonin akatengedwa ndi SSRIs. "Anthu ena omwe amatenga 5-HTP amakumananso ndi misala kapena malingaliro ofuna kudzipha," akutero Puelo.
Curcumin imakhulupirira kuti imapindulitsa anthu omwe ali ndi vuto la kuvutika maganizo pochepetsa kutupa. Komabe, maphunziro oyesa zopindulitsa zake ndi ochepa ndipo mtundu wa umboniwo ndi wotsika. Ambiri omwe adachita nawo maphunziro omwe adatenga turmeric kapena curcumin (yogwira ntchito mu turmeric) adatenganso antidepressants.
Pali mavitamini ambiri, mchere, antioxidant, ndi zowonjezera zitsamba pamsika kuti zithetse kupsinjika maganizo, ndi umboni wosiyanasiyana wochirikiza kugwiritsidwa ntchito kwawo. Ngakhale kuti zowonjezera paokha sizingathetseretu kuvutika maganizo, zina zowonjezera zingakhale zopindulitsa zikagwiritsidwa ntchito pamodzi ndi mankhwala ena. "Kupambana kapena kulephera kwa chowonjezera kungadalire pa zinthu zosiyanasiyana monga zaka, jenda, mtundu, comorbidities, zina zowonjezera ndi mankhwala, ndi zina," anatero Jennifer Haynes, MS, RDN, LD.
Kuwonjezera apo, “poganizira za mankhwala achilengedwe a kuvutika maganizo, m’pofunika kumvetsa kuti mankhwala achilengedwe angagwire ntchito kwa nthawi yaitali kuposa mankhwala olembedwa ndi dokotala,” anatero Sharon Puello, Massachusetts, RD, CDN, CDCES.
Kugwira ntchito limodzi ndi opereka chithandizo chamankhwala, kuphatikiza akatswiri azamisala, ndikofunikira kwambiri poganizira zowonjezera monga gawo la dongosolo lamankhwala.
anthu omwe ali ndi vuto la zakudya. Pankhani ya mavitamini ndi mineral supplements, zambiri sizili bwino. Komabe, "vitamini B12, kuperewera kwa folic acid, magnesium ndi zinc kuperewera kumawoneka kuti kumawonjezera zizindikiro za kuvutika maganizo ndipo kungachepetse mphamvu ya mankhwala," adatero Haynes. Kuwongolera kusowa kwa vitamini D ndikofunikira paumoyo wonse komanso kungathandize kukhumudwa. Ndicho chifukwa chake kuli kofunika kukaonana ndi wothandizira zaumoyo wanu kuti amwe mankhwala owonjezera ngati mukusoweka muzakudya zinazake.
Anthu omwe amamwa mankhwala ochepetsa nkhawa. SAMe, methylfolate, omega-3s, ndi vitamini D angakhalenso othandiza makamaka akaphatikizidwa ndi antidepressants. Kuphatikiza apo, Haynes akuti, "EPA yawonetsedwa kuti imathandizira kwambiri kuyankha kwamankhwala osiyanasiyana ochepetsa kupsinjika." Komabe, pangakhale chiopsezo choyanjana ndi mankhwala ena, choncho funsani dokotala musanawonjezere zowonjezera izi, kapena makamaka ngati mukumwa mankhwala.
Anthu omwe samayankha bwino mankhwala. "Anthu omwe angapindule kwambiri ndi mankhwala owonjezera a zitsamba angaphatikizepo omwe ali osalolera kapena osagwirizana ndi mankhwala ochiritsira owonjezereka, kuphatikizapo mankhwala osokoneza bongo ndi psychotherapy," adatero Steinberg.
Anthu omwe ali ndi zizindikiro zochepa. Pali umboni wina wotsimikizira kugwiritsa ntchito mankhwala owonjezera, monga St. John's wort, makamaka kwa anthu omwe ali ndi zizindikiro zochepa. Komabe, sizikhala ndi zotsatirapo zake ndipo zimatha kuyanjana ndi mankhwala ambiri, choncho samalani ndikukambirana za zizindikiro ndi njira zamankhwala ndi wothandizira zaumoyo wanu.
Njira yabwino yodziwira ngati mitundu yosiyanasiyana ya kupsinjika maganizo ili yoyenera kwa inu ndikugwirira ntchito limodzi ndi wothandizira zaumoyo wanu. "Chifukwa zitsamba ndi zina zowonjezera sizimayendetsedwa ndi FDA, simudziwa nthawi zonse ngati zomwe mukupeza zili zotetezeka, choncho aliyense ayenera kusamala," adatero Steinberg. Komabe, anthu ena ayenera kupewa kapena kugwiritsa ntchito mankhwala enaake mosamala kwambiri, makamaka mankhwala azitsamba.
Aliyense ndi wosiyana ndipo zomwe zimagwirira ntchito kwa munthu mmodzi sizingagwire ntchito kwa wina. "Ndikofunikira kudziwa kuti mankhwala owonjezera azitsamba amatha kukulitsa kukhumudwa kwa odwala," adatero Gauri Khurana, MD, MPH, psychiatrist ndi mlangizi wazachipatala ku Yale School of Medicine.