Sihlola ngokuzimela zonke izimpahla namasevisi anconyiwe. Singathola isinxephezelo uma uchofoza isixhumanisi esisinikezayo. Ukuze ufunde kabanzi.
Ngokusho kweNational Institutes of Health (NIH), abantu abadala baseMelika abangaphezu kwezigidi ezingama-21 baba nenkinga enkulu yokucindezeleka ngo-2020. I-COVID-19 iholele ekwenyukeni kokucindezeleka, futhi labo ababhekene nengcindezi enkulu, okuhlanganisa nobunzima bezezimali, kungenzeka ukulwa nalesi sifo sengqondo.
Uma ubhekene nengcindezi, akulona iphutha lakho futhi ufanelwe ukwelashwa. Ziningi izindlela zokwelapha ngempumelelo ukudangala, kodwa khumbula ukuthi lesi yisifo sengqondo esibi kakhulu okungafanele sizidlulele ngokwaso. "Ukucindezeleka kuyisimo sempilo yengqondo esandile esihlukahluka ngobukhulu futhi singelashwa ngamasu ahlukahlukene," kusho u-Emily Stein, udokotela wezifo zengqondo oqinisekisiwe webhodi kanye noprofesa osizayo wezifo zengqondo e-Icahn School of Medicine eMount Sinai, uDkt. Berger. . Lapho unquma ukuqala ukuthatha izithasiselo zokwelapha ukudangala, kubalulekile ukukhumbula ukuthi izithako zokudla okunomsoco ngokuvamile zibhekwa njengokwelashwa okwengeziwe kokucindezeleka. Lokhu kusho ukuthi zingasiza ezinye izindlela zokwelapha ukuthi zisebenze kangcono, kodwa azizona izindlela zokwelapha ezisebenzayo ngokwazo. Kodwa-ke, ezinye izithasiselo zingasebenzisana nemithi ngezindlela ezingase zibe yingozi, futhi lokho okusebenza kwabanye abantu kungase kube nzima kakhulu izimpawu kwabanye. Lezi yizizathu ezimbalwa zokuthi kungani kubalulekile ukusebenzisana nomhlinzeki wakho wezokunakekelwa kwempilo uma ucabanga ukuthatha izithasiselo ukusiza ukukhulula izimpawu zakho.
Uma sibheka izithasiselo ezahlukahlukene zokudangala, sicabangele ukusebenza kahle, ubungozi, ukusebenzisana kwezidakamizwa, kanye nesitifiketi somuntu wesithathu.
Ithimba lethu lezazi zezokudla ezibhalisiwe libuyekeza futhi lihlole isengezo ngasinye esisincomayo ngokumelene nendlela yethu yokwengeza. Ngemva kwalokho, ibhodi lethu lochwepheshe bezokwelapha, izazi zezokudla ezibhalisiwe, libuyekeza isihloko ngasinye ngokunemba kwesayensi.
Njalo hlola nodokotela wakho ngaphambi kokwengeza isengezo ekudleni kwakho ukuze uqiniseke ukuthi isengezo silungele izidingo zakho zomuntu ngamunye nokuthi ngasiphi isikali.
I-Eicosapentaenoic acid (EPA) i-omega-3 fatty acid. I-Carlson Elite EPA Gems iqukethe i-1,000 mg ye-EPA, umthamo ucwaningo olukhombisile ukuthi ungasiza ekwelapheni ukudangala. Nakuba kungenakwenzeka ukuba kuphumelele ngokwakho noma ukuthuthukisa isimo sakho sengqondo uma unempilo engokomzimba, kunobufakazi bokusekela ukuhlanganisa i-EPA nama-antidepressants. I-Carlson Elite EPA Gems ihlolwe wuhlelo lokuzithandela lwe-ConsumerLab.com futhi wavotela i-Top Choice ekubuyekezweni kwe-Omega-3 Supplement ka-2023. Lokhu kuqinisekisa ukuthi umkhiqizo uqukethe izici ezishiwo futhi awuqukethe ukungcola okungase kube yingozi. Ngaphezu kwalokho, iqinisekiswa ngekhwalithi nobumsulwa yi-International Fish Oil Standard (IFOS) futhi akuyona i-GMO.
Ngokungafani nezinye izithasiselo zikawoyela wezinhlanzi, unokunambitheka kwamuva okuncane kakhulu, kodwa uma uzwa ama-burps anezinhlanzi, wagcine esiqandisini noma efrijini.
Ngeshwa, izithasiselo zekhwalithi ephezulu zingabiza, njengalesi. Kodwa ibhodlela elilodwa linokunikezwa kwezinyanga ezine, ngakho-ke kufanele ukhumbule ukuphinda ugcwalise kathathu ngonyaka. Ngenxa yokuthi yenziwe ngamafutha ezinhlanzi, ingase ingaphephile kubantu abanesifo somzimba wezinhlanzi, futhi ayiyona imifino noma i-vegan.
Singabalandeli bamavithamini emvelo ngoba aqinisekisiwe we-USP futhi avame ukuthengeka. Banikeza izithasiselo zikavithamini D ngemithamo esukela ku-1,000 IU ukuya ku-5,000 IU, okusho ukuthi ungathola umthamo osebenza kahle okulungele. Ngaphambi kokuthatha izithasiselo zikavithamini D, kuwumqondo omuhle ukuhlola amazinga akho egazi likavithamini D ukuze uqiniseke ukuthi uyantula. Udokotela wezokudla obhalisiwe noma umhlinzeki wokunakekelwa kwezempilo angakusiza ukuthi unqume umthamo ongcono kakhulu wakho.
Kubalulekile ukukhumbula ukuthi ucwaningo mayelana nokwengezwa kwe-vitamin D nokucindezeleka akuhambelani. Nakuba kubonakala kunokuhlobana phakathi kwamazinga aphansi kavithamini D kanye nobungozi bokucindezeleka, akucaci ukuthi izithasiselo zinikeza inzuzo enkulu ngempela. Lokhu kungase kusho ukuthi izithasiselo azisizi, noma ukuthi kunezinye izizathu, njengokuchayeka kancane elangeni.
Kodwa-ke, uma untula uvithamini D, ukwengeza kubalulekile empilweni yonke futhi kungase kunikeze izinzuzo ezithile ezingokomzwelo ezilinganiselwe.
I-St. John's wort ingase iphumelele ekwelapheni ukucindezeleka okuncane kuya kokulinganisela njenge-selective serotonin reuptake inhibitors (SSRIs), omunye wemithi evame ukushiwo yokucindezeleka. Kodwa-ke, kubaluleke kakhulu ukuthi uhlole nodokotela wakho ngaphambi kokuqala ukusebenzisa lesi sithasiselo njengoba kungaba yingozi kubantu abaningi.
Lapho ukhetha isithako se-wort sika-St. John's, kubalulekile ukucabangela umthamo kanye nefomu. Ucwaningo oluningi luye lwabheka ukuphepha nokusebenza kwezingcaphuno ezimbili ezihlukene (hypericin ne-hypericin) kunawo wonke amakhambi. Ucwaningo lubonisa ukuthi ukuthatha 1-3% hypericin 300 mg izikhathi 3 ngosuku futhi 0.3% hypericin 300 mg 3 izikhathi ngosuku kungase kube yinzuzo. Kufanele futhi ukhethe umkhiqizo ohlanganisa zonke izingxenye zesitshalo (izimbali, iziqu, namaqabunga).
Olunye ucwaningo olusha lubheka amakhambi aphelele (kunokuba akhishwe) futhi lubonise ukusebenza kahle okuthile. Ezitshalweni eziphelele, bheka imithamo ene-hypericin engu-01.0.15% ethathwe kabili kuya kwezine ngosuku. Nokho, kubalulekile ukwazi ukuthi amakhambi aphelele kungenzeka angcoliswe i-cadmium (i-carcinogen ne-nephrotoxin) nomthofu.
Siyayithanda i-Nature's Way Perika ngoba ayihloliwe kuphela, futhi iqukethe i-hypericin esekelwe ucwaningo engu-3%. Ngokuphawulekayo, lapho i-ConsumerLab.com ihlola umkhiqizo, inani langempela le-hypericin lalingaphansi kunelebuli, kodwa lalingaphakathi kwezinga elinconyiwe lokugcwaliswa kwesikhala lika-1% ukuya ku-3%. Ngokuqhathanisa, cishe zonke izithako ze-St. John's wort ezihlolwe yi-ConsumerLab.com zaziqukethe okungaphansi kwalokho okwakusohlwini lwelebula.
Ifomu: Ithebhulethi | Umthamo: 300 mg | Isithako esisebenzayo: i-St. John's wort extract (isiqu, iqabunga, imbali) 3% hypericin | Izinsiza ngesitsha ngasinye: 60
I-St. John's wort ingase isize abanye abantu, kodwa kwabanye, ingase ibe yimbi kakhulu izimpawu zokucindezeleka. Kuyaziwa ukusebenzisana nemithi eminingi, okuhlanganisa ama-antidepressants, imithi yokungezwani komzimba, amaphilisi okulawula inzalo, amaphilisi okucindezela ukukhwehlela, ama-immunosuppressants, imithi ye-HIV, i-sedative, nokuningi. Ngezinye izikhathi kungenza umuthi ungasebenzi kahle, ngezinye izikhathi uwenza uphumelele, futhi ngezinye izikhathi kungaba yingozi ukwandisa imiphumela emibi.
“Uma i-St. John’s wort ithathwa ne-SSRI, ungase ube ne-serotonin syndrome. Kokubili i-St. John's wort kanye nama-SSRIs akhuphula amazinga e-serotonin ebuchosheni, engalayisha ngokweqile isimiso futhi kubangele amajaqamba emisipha, ukujuluka okukhulu, ukucasuka, kanye nemfiva. Izimpawu ezifana nesifo sohudo, ukundindizela, ukudideka ngisho nokubona izinto ezingekho. Uma ingelashwa ingabulala,” kusho uKhurana.
I-St. John's wort nayo ayituswa uma unenkinga enkulu yokucindezeleka noma i-bipolar disorder, ukhulelwe, uhlela ukukhulelwa, noma uncelisa. Kuphinde kube yingozi kubantu abane-ADHD, i-schizophrenia, nesifo i-Alzheimer's. Imiphumela engemihle engaba khona ihlanganisa ukucasuka kwesisu, ukuqunjelwa, ukuncipha kwamandla, ikhanda elibuhlungu, ukungahlaliseki, isiyezi noma ukudideka, kanye nokwanda kokuzwela ukukhanya kwelanga. Ngenxa yazo zonke lezi zici eziyingozi, kubalulekile ukubonana nodokotela wakho ngaphambi kokuba uqale ukuphuza i-St.
Ngenxa yokuthi ukuntuleka kukavithamini B kuye kwaxhunyaniswa nezimpawu zokucindezeleka, ungase ucabange ukwengeza isithasiselo se-B Complex ohlelweni lwakho lokwelapha. Singabalandeli bezithasiselo ze-Thorne njengoba zigcizelela kakhulu izinga futhi eziningi zazo, okuhlanganisa i-Thorne B Complex #6, zigunyazwe yi-NSF kwezemidlalo, izitifiketi eziqinile ezivela eceleni eziqinisekisa ukuthi izithako zenza lokho ezikushoyo kulebula (futhi akukho okunye). ). Iqukethe amavithamini B asebenzayo ukusiza umzimba ukumunca kangcono futhi ayinazo zonke izinto eziyisishiyagalombili ezinkulu ezingezwani nokudla.
Kuyaqapheleka ukuthi izithasiselo zikavithamini B azikafakazelwa ukuthi zelapha ukudangala, ikakhulukazi kubantu abangenakho ukushoda kwevithamini B. Ngaphezu kwalokho, abantu abaningi bangahlangabezana nezidingo zabo zikavithamini B ngokudla kwabo, ngaphandle uma wena odla imifino, lapho isithasiselo se-vitamin B12 singasiza. Nakuba imiphumela engemihle yokuthatha amavithamini B amaningi ingavamile, thintana nodokotela wakho ukuze uqiniseke ukuthi awutholi ngaphezu komkhawulo wakho owamukelekayo wokuwadla.
Ifomu: I-Capsule | Usayizi Wokukhonza: I-capsule engu-1 Iqukethe amavithamini amaningi | Izithako Ezisebenzayo: i-thiamine, i-riboflavin, i-niacin, i-vitamin B6, i-folic acid, i-vitamin B12, i-pantothenic acid, i-choline | Izinsiza ngesitsha ngasinye: 60
Izithako ze-folic acid zimakethwa njenge-folic acid (edingwa umzimba ukuze uyiguqule ibe yifomu ongayisebenzisa) noma i-folic acid (igama elisetshenziselwa ukuchaza izinhlobo ezahlukene ze-B9, okuhlanganisa i-5-methyltetrahydrofolate, efushanisiwe ngokuthi 5-MTHF), okuwuhlobo olusebenzayo lwe-B9. I-Vitamin B9. Ucwaningo lubonisa ukuthi imithamo ephezulu ye-methylfolate, uma ihlanganiswe nama-antidepressants, inganciphisa izimpawu zokucindezeleka, ikakhulukazi kubantu abanokucindezeleka okuphakathi kuya kobunzima. Nokho, i-folic acid ayizange iboniswe ukunikeza izinzuzo ezifanayo.
Izinzuzo zigqama kakhulu kubantu abakudla kwabo kuntula i-folic acid. Ngaphezu kwalokho, abanye abantu banokuguqulwa kofuzo okunciphisa amandla okuguqula i-folate ku-methylfolate, lapho kubalulekile ukuthatha i-methylfolate ngokuqondile.
Siyayithanda i-Thorne 5-MTHF 15mg ngoba inikeza uhlobo olusebenzayo lwe-folic acid kumthamo osekelwe ocwaningweni. Nakuba lesi sithasiselo singazange siqinisekiswe enye yezinkampani zethu eziholayo zokuhlola, i-Thorne yaziwa ngezithako zayo zekhwalithi ephezulu futhi zihlale zihlolelwa ukungcola. Ngenxa yokuthi lesi sithasiselo sisebenza kuphela uma sihlanganiswe nezinye izindlela zokwelapha zokudangala, kubalulekile ukuthi uthintane nodokotela wakho ngaphambi kokuba uqale ukusithatha ukuze uqiniseke ukuthi silulungele uhlelo lwakho lokwelapha.
Ifomu: capsule | Umthamo: 15 mg | Isithako esisebenzayo: L-5-methyltetrahydrofolate | Izinsiza ngesitsha ngasinye: 30
I-SAMe iyinhlanganisela eyenzeka ngokwemvelo emzimbeni elawula amahomoni futhi ibandakanyeka ekukhiqizeni ama-neurotransmitters i-dopamine ne-serotonin. I-SAMe isetshenziselwe ukwelapha ukudangala iminyaka eminingi, kodwa kubantu abaningi ayisebenzi njengama-SSRIs namanye ama-antidepressants. Nokho, ucwaningo olwengeziwe luyadingeka okwamanje ukuze kutholwe inzuzo yomtholampilo engaba khona.
Ucwaningo lubonisa izinzuzo ze-SAMe kumithamo (imithamo ehlukanisiwe) ka-200 kuya ku-1600 mg ngosuku, ngakho-ke kubalulekile ukusebenzisana nodokotela ogxile kwezempilo yengqondo nezithasiselo ukuze uthole umthamo ongcono kakhulu wakho.
I-SAMe by Nature's Trove ihlolwe wuhlelo lokuzithandela lwe-ConsumerLab.com futhi yavotela ukukhetha okuphezulu ku-2022 SAMe Supplement Review. Lokhu kuqinisekisa ukuthi umkhiqizo uqukethe izici ezishiwo futhi awuqukethe ukungcola okungase kube yingozi. Sithanda futhi ukuthi i-Nature's Trove SAMe inedosi emaphakathi engu-400mg, enganciphisa imiphumela engemihle futhi iyisiqalo esihle, ikakhulukazi kubantu abanokucindezeleka okuncane kuya kokumaphakathi.
Ayinawo ezintweni eziyisishiyagalombili ezinkulu ezingezwani nokudla, i-gluten nemibala yokwenziwa nama-flavour. I-kosher futhi ayiqinisekisiwe i-GMO, okuyenza ibe inketho ethengekayo.
Ifomu: ithebhulethi | Umthamo: 400 mg | Isithako esisebenzayo: S-adenosylmethionine | Izinsiza ngesitsha ngasinye: 60.
Njengemithi, izithasiselo zingaba nemiphumela engemihle. “I-SAMe ingadala isicanucanu nokuqunjelwa. Uma i-SAMe ithathwa nama-antidepressants amaningi ajwayelekile, le nhlanganisela ingadala ukusangana kubantu abane-bipolar disorder,” kusho uKhurana.
I-SAMe iphinde iguqulwe emzimbeni ibe yi-homocysteine, okweqile okungandisa ingozi yesifo senhliziyo nemithambo yegazi (CVD). Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuze kuqondwe ubudlelwano phakathi kokudla kwe-SAMe nobungozi besifo senhliziyo. Ukuthola amavithamini B anele ekudleni kwakho kungasiza umzimba wakho ukhiphe i-homocysteine ​​eyengeziwe.
Kunenqwaba yezithako emakethe ezingase zisekele impilo yengqondo, zithuthukise isimo sengqondo, futhi zinciphise izimpawu zokudangala. Nokho, iningi labo alisekelwa ucwaningo. Lokhu kungase kube yinzuzo kwezinye izimo kwabanye abantu, kodwa ucwaningo lwekhwalithi ephezulu luyadingeka ukwenza izincomo eziqinile.
Kunokuxhumana okuqinile phakathi kwamathumbu nobuchopho, futhi ucwaningo luye lwabonisa ukuxhumana phakathi kwe-gut microbiome (ikholoni yamagciwane etholakala emathunjini) nokucindezeleka.
Abantu abanezinkinga zokugaya ukudla ezaziwayo bangase bazuze kuma-probiotics futhi bathole izinzuzo ezithile ezingokomzwelo. Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuze kuqondwe umthamo ophelele kanye nezinhlobo ezithile zama-probiotics. Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi kubantu abanempilo, ukwelapha akulethi izinzuzo zangempela.
Kuhlale kuwumqondo omuhle ukukhuluma nodokotela, ikakhulukazi obhekelele impilo yokugaya ukudla, ukuthola ukuthi isithasiselo se-probiotic singasiza yini.
"Ukwengezwa nge-5-hydroxytryptophan, eyaziwa nangokuthi i-5-HTP, kungakhuphula amazinga e-serotonin futhi kube nomthelela omuhle emoyeni," kusho u-Khurana. Imizimba yethu ngokwemvelo ikhiqiza i-5-HTP evela ku-L-tryptophan, i-amino acid etholakala ekudleni okucebile ngamaprotheni, futhi iyiguqule ibe i-serotonin ne-melatonin. Yingakho lesi sithasiselo sithengiswa njengendlela yokwelapha ukudangala nokulala. Kodwa-ke, lesi sengezo sihlolwe kuphela ezifundweni ezimbalwa, ngakho-ke akucaci ukuthi kusiza kangakanani ngempela nokuthi ngamuphi umthamo.
Izithako ze-5-HTP nazo zinemiphumela emibi kakhulu, kuhlanganise ne-serotonin syndrome uma ithathwa nama-SSRIs. “Abanye abantu abasebenzisa i-5-HTP nabo baba nokuhlanya noma imicabango yokuzibulala,” kusho uPuelo.
I-Curcumin kukholakala ukuthi izuzisa abantu abanokucindezeleka ngokunciphisa ukuvuvukala. Nokho, izifundo ezihlola izinzuzo zayo zilinganiselwe futhi ikhwalithi yobufakazi okwamanje iphansi. Iningi labahlanganyeli bocwaningo abathatha i-turmeric noma i-curcumin (i-compound esebenzayo ku-turmeric) nabo bathatha ama-antidepressants.
Kunenqwaba yamavithamini, amaminerali, i-antioxidant, kanye nezithako zemithi emakethe ukwelapha ukudangala, ngamazinga ahlukahlukene obufakazi obusekela ukusetshenziswa kwazo. Nakuba izithasiselo ngokwazo mancane amathuba okuthi zelaphe ngokuphelele ukudangala, ezinye izithasiselo zingase zibe usizo uma zihlanganiswa nezinye izindlela zokwelapha. "Impumelelo noma ukwehluleka kwe-supplement kungancika ezintweni ezihlukahlukene ezifana neminyaka, ubulili, uhlanga, i-comorbidities, ezinye izithasiselo nemithi, nokunye," kusho uJennifer Haynes, MS, RDN, LD.
Ngaphezu kwalokho, “uma ucabangela izindlela zokwelapha ezingokwemvelo zokucindezeleka, kubalulekile ukuqonda ukuthi ukwelashwa kwemvelo kungase kusebenze isikhathi eside kunemithi kadokotela,” kusho uSharon Puello, Massachusetts, RD, CDN, CDCES.
Ukusebenzisana eduze nabahlinzeki bezempilo, okuhlanganisa nochwepheshe bezempilo yengqondo, kubalulekile lapho kucutshungulwa izithasiselo njengengxenye yohlelo lokwelapha.
abantu abanomsoco. Uma kukhulunywa ngezithako zamavithamini namaminerali, okuningi akusho ukuthi kungcono. Kodwa-ke, "uvithamini B12, i-folic acid, ukushoda kwe-magnesium ne-zinc kubonakala kwandisa izimpawu zokucindezeleka futhi kungase kunciphise ukusebenza kwemithi," kusho uHaynes. Ukulungisa ukuntula kwevithamini D kubalulekile empilweni yonke futhi kungasiza nasekucindezelekeni. Kungakho kubalulekile ukuthi uthintane nomhlinzeki wakho wokunakekelwa kwezempilo ukuze uthathe izithasiselo uma untula izakhi ezithile.
Abantu abasebenzisa ama-antidepressants athile. I-SAMe, i-methylfolate, i-omega-3s, novithamini D nakho kungase kube usizo ikakhulukazi uma kuhlanganiswa nama-antidepressants. Ngaphezu kwalokho, uHaynes uthi, "I-EPA iboniswe ukuthi ithuthukisa kakhulu ukusabela kuma-antidepressants ahlukahlukene." Nokho, kungase kube nengozi yokusebenzisana nemithi ethile, ngakho-ke thintana nodokotela wakho ngaphambi kokwengeza lezi zithako, ikakhulukazi uma usebenzisa imithi. .
Abantu abangaphenduli kahle emithini. "Abantu okungenzeka ukuthi bazuze ezithasiselweni zemithi bangabandakanya labo abangabekezeleli noma abamelana nemithi ejwayelekile yokucindezeleka, kuhlanganise nezidakamizwa zengqondo kanye nokwelashwa kwengqondo," kusho uSteinberg.
Abantu abanezimpawu ezithambile. Kunobufakazi obuthile obusekela ukusetshenziswa kwezithako ezithile, njenge-St. John's wort, ikakhulukazi kubantu abanezimpawu ezithambile. Kodwa-ke, ayinayo imiphumela engemihle futhi ingasebenzisana nemithi eminingi, ngakho-ke qaphela futhi uxoxe ngezimpawu nezinketho zokwelapha nomhlinzeki wakho wezempilo.
Indlela engcono kakhulu yokunquma ukuthi izithasiselo ezihlukahlukene zokucindezeleka zikulungele yini ukusebenza eduze nomhlinzeki wakho wokunakekelwa kwezempilo. “Ngenxa yokuthi amakhambi nezinye izithasiselo azilawulwa yi-FDA, awuhlali wazi ukuthi okutholayo kuphephile yini, ngakho wonke umuntu kufanele aqaphele,” kusho uSteinberg. Kodwa-ke, abanye abantu kufanele bagweme noma basebenzise izithasiselo ezithile ngokuqapha okukhulu, ikakhulukazi izithasiselo zemithi.
Wonke umuntu uhlukile futhi lokho okusebenzela umuntu oyedwa kungase kungasebenzi komunye. "Kubalulekile ukwazi ukuthi izithako ze-herbal empeleni zingakhuphula kakhulu ukucindezeleka ezigulini," kusho uGauri Khurana, MD, MPH, udokotela wezifo zengqondo kanye nomfundisi wezokwelapha e-Yale School of Medicine.