Sizihlola ngokuzimela zonke izimpahla nezinsizakalo ezinconywayo. Singathola isinxephezelo uma uchofoza kusixhumanisi esisinikezayo. Ukuze ufunde kabanzi.
Ngokusho kweNational Institutes of Health (NIH), abantu abadala baseMelika abangaphezu kwezigidi ezingu-21 bahlushwa yisifo sokucindezeleka okukhulu ngo-2020. I-COVID-19 iholele ekwandeni kokucindezeleka, futhi labo ababhekene nokucindezeleka okukhulu, okuhlanganisa nobunzima bezezimali, bangase babe sengozini enkulu yokubhekana nalesi sifo sengqondo.
Uma ubhekene nokucindezeleka, akulona iphutha lakho futhi ufanele ukwelashwa. Kunezindlela eziningi zokwelapha ukucindezeleka ngempumelelo, kodwa khumbula ukuthi lesi yisifo sengqondo esibi kakhulu okungafanele siphele sodwa. “Ukucindezeleka kuyisimo sempilo yengqondo esisakazekile esihlukahluka ngobukhulu futhi singelashwa ngezindlela ezahlukene,” kusho u-Emily Stein, udokotela wezifo zengqondo oqinisekisiwe ebhodini kanye noprofesa osizayo wezifo zengqondo e-Icahn School of Medicine eMount Sinai, uDkt. Berger. . Lapho unquma ukuqala ukuthatha izithasiselo zokwelapha ukucindezeleka, kubalulekile ukukhumbula ukuthi izithasiselo zokudla okunempilo zivame ukubhekwa njengokwelashwa okwengeziwe kokucindezeleka. Lokhu kusho ukuthi zingasiza ezinye izindlela zokwelapha ukuthi zisebenze kakhudlwana, kodwa azizona izindlela zokwelapha ezisebenzayo zodwa. Kodwa-ke, ezinye izithasiselo zingasebenzisana nemithi ngezindlela ezingaba yingozi, futhi okusebenza kwabanye abantu kungase kube kubi kakhulu izimpawu kwabanye. Lezi yizizathu ezimbalwa nje zokuthi kungani kubalulekile ukusebenza nomhlinzeki wakho wezempilo uma ucabanga ukuthatha izithasiselo ukusiza ekunciphiseni izimpawu zakho.
Lapho sibheka izithasiselo ezahlukahlukene zokucindezeleka, sicabangele ukusebenza kahle, izingozi, ukusebenzisana kwezidakamizwa, kanye nesitifiketi somuntu wesithathu.
Ithimba lethu lochwepheshe bezokudla ababhalisiwe libuyekeza futhi lihlole isithasiselo ngasinye esisincomayo uma siqhathaniswa nendlela yethu yokwelapha. Ngemva kwalokho, ibhodi lethu lochwepheshe bezokwelapha, ochwepheshe bezokudla ababhalisiwe, libuyekeza isihloko ngasinye ukuze lithole ukunemba kwesayensi.
Hlola njalo nodokotela wakho ngaphambi kokufaka isithasiselo ekudleni kwakho ukuze uqiniseke ukuthi isithasiselo silungele izidingo zakho kanye nokuthi singakanani isilinganiso.
I-Eicosapentaenoic acid (EPA) iyi-omega-3 fatty acid. I-Carlson Elite EPA Gems iqukethe u-1,000 mg we-EPA, umthamo ocwaningwe oye wabonisa ukuthi ungasiza ekwelapheni ukucindezeleka. Nakuba kungenakwenzeka ukuthi iphumelele yodwa noma ithuthukise isimo sakho sengqondo uma uphilile ngokomzimba, kunobufakazi obusekela ukuhlanganisa i-EPA nemithi yokucindezeleka. I-Carlson Elite EPA Gems ihlolwe uhlelo lokuzithandela lwe-ConsumerLab.com futhi yavotelwa njenge-Top Choice ku-2023 Omega-3 Supplement Review. Lokhu kuqinisekisa ukuthi umkhiqizo uqukethe izici ezimenyezelwe futhi awunazo izinto ezingaba yingozi. Ngaphezu kwalokho, uqinisekiswe ngekhwalithi nobumsulwa yi-International Fish Oil Standard (IFOS) futhi awuyona i-GMO.
Ngokungafani nezinye izithako ze-fish oil, inokunambitheka okuncane kakhulu ngemuva kokusetshenziswa, kodwa uma uzwa ukubhoboza kwe-fish, kugcine esiqandisini noma efrijini.
Ngeshwa, izithasiselo ezisezingeni eliphezulu zingabiza kakhulu, njengale. Kodwa ibhodlela elilodwa linomthamo wezinyanga ezine, ngakho-ke kufanele ukhumbule ukugcwalisa kathathu ngonyaka. Ngenxa yokuthi lenziwe ngamafutha enhlanzi, kungenzeka lingaphephile kubantu abane-allergies yezinhlanzi, futhi futhi aliyona imifino noma i-vegan.
Singabantu abathanda amavithamini emvelo ngoba aqinisekiswe yi-USP futhi avame ukungabizi. Banikeza izithasiselo ze-vitamin D ngemithamo esukela ku-1,000 IU kuya ku-5,000 IU, okusho ukuthi ungathola umthamo osebenzayo ofanele wena. Ngaphambi kokuthatha izithasiselo ze-vitamin D, kungumqondo omuhle ukuhlola amazinga akho e-vitamin D egazini ukuze uqiniseke ukuthi awuphelele. Uchwepheshe wezokudla obhalisiwe noma umhlinzeki wezempilo angakusiza ukuthi unqume umthamo ofanele wena.
Kubalulekile ukukhumbula ukuthi ucwaningo ngokungezwani kwe-vitamin D kanye nokucindezeleka aluhambisani. Nakuba kubonakala sengathi kukhona ubudlelwano phakathi kwamazinga aphansi e-vitamin D kanye nengozi yokucindezeleka, akucaci ukuthi izithako zinikeza izinzuzo ezinkulu ngempela. Lokhu kungasho ukuthi izithako azisizi, noma ukuthi kunezinye izizathu, njengokukhanya okuncane elangeni.
Kodwa-ke, uma untula i-vitamin D, ukwengeza ukudla kubalulekile empilweni iyonke futhi kungakunikeza izinzuzo ezithile ezingokomzwelo.
I-St. John's wort ingase isebenze kahle ekwelapheni ukucindezeleka okuncane kuya kokuphakathi njenge-selective serotonin reuptake inhibitors (SSRIs), enye yemithi evame ukunqunywa yokucindezeleka. Kodwa-ke, kubaluleke kakhulu ukuhlola nodokotela wakho ngaphambi kokuqala ukusebenzisa lesi sithasiselo ngoba singaba yingozi kubantu abaningi.
Uma ukhetha isithasiselo se-St. John's wort, kubalulekile ukucabangela umthamo kanye nokwakheka kwayo. Izifundo eziningi zibheke ukuphepha kanye nokusebenza kahle kwezithako ezimbili ezahlukene (i-hypericin kanye ne-hypericin) kunokuba zibheke yonke imifino. Izifundo zibonisa ukuthi ukuthatha i-1-3% hypericin 300 mg izikhathi ezintathu ngosuku kanye ne-0.3% hypericin 300 mg izikhathi ezintathu ngosuku kungaba wusizo. Kufanele futhi ukhethe umkhiqizo ohlanganisa zonke izingxenye zesitshalo (izimbali, iziqu, namaqabunga).
Ucwaningo olusha lubheka amakhambi aphelele (kunokuba akhishwe) futhi lubonisa ukusebenza kahle okuthile. Ezitshalweni eziphelele, funa imithamo ene-hypericin engu-01.0.15% ethathwa kabili kuya kane ngosuku. Kodwa-ke, kubalulekile ukwazi ukuthi amakhambi aphelele angase angcoliswe yi-cadmium (i-carcinogen kanye ne-nephrotoxin) kanye ne-lead.
Siyayithanda i-Nature's Way Perika ngoba ayigcini nje ngokuhlolwa yiqembu lesithathu, kodwa futhi iqukethe i-hypericin engu-3% esekelwa ucwaningo. Okuphawulekayo ukuthi, lapho i-ConsumerLab.com ihlola umkhiqizo, inani langempela le-hypericin laliphansi kunelebula, kodwa lisalokhu lingaphakathi kwezinga lokugcwala elinconywayo elingu-1% kuya ku-3%. Uma kuqhathaniswa, cishe zonke izithako ze-wort ze-St. John ezihlolwe yi-ConsumerLab.com zaziqukethe okungaphansi kwalokho okwakubhalwe kulebula.
Ifomu: Ithebhulethi | Isilinganiso: 300 mg | Isithako esisebenzayo: I-St. John's wort extract (isiqu, iqabunga, imbali) 3% hypericin | Izinkonzo Ngesitsha: 60
I-St. John's wort ingasiza abanye abantu, kodwa kwabanye, ingase ibe yimbi kakhulu izimpawu zokucindezeleka. Iyaziwa ngokusebenzisana nemithi eminingi, okuhlanganisa imithi yokucindezeleka, imithi yokungezwani komzimba, amaphilisi okulawula ukuzalwa, imithi yokucindezela ukukhwehlela, imithi yokucindezela amasosha omzimba, imithi ye-HIV, imithi yokudambisa ukucindezeleka, nokuningi. Ngezinye izikhathi ingenza umuthi ungasebenzi kahle, ngezinye izikhathi ingenza usebenze kangcono, 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 ne-SSRI kwandisa amazinga e-serotonin ebuchosheni, okungacindezela kakhulu uhlelo futhi kuholele ekugugulekeni kwemisipha, ukujuluka okukhulu, ukucasuka, kanye nomkhuhlane. Izimpawu ezifana nesifo sohudo, ukuthuthumela, ukudideka ngisho nokubona izinto ezingekho. Uma kungelashwa, kungabulala,” kusho uKhurana.
I-St. John's wort nayo ayinconywa uma unesifo sokucindezeleka okukhulu noma i-bipolar disorder, ukhulelwe, uhlela ukukhulelwa, noma uncelisa. Iphinde ibeke engcupheni kubantu abane-ADHD, i-schizophrenia, nesifo se-Alzheimer's. Imiphumela emibi engaba khona ihlanganisa isisu esibuhlungu, ama-hives, ukuncipha kwamandla, ikhanda elibuhlungu, ukungaphumuli, isiyezi noma ukudideka, kanye nokuzwela okukhulu elangeni. Ngenxa yazo zonke lezi zinto eziyingozi, kubalulekile ukuhlola nodokotela wakho ngaphambi kokuba uqale ukuthatha i-St. John's wort.
Ngenxa yokuthi ukuntuleka kwevithamini B kuye kwahlotshaniswa nezimpawu zokucindezeleka, ungase ucabangele ukwengeza isithasiselo se-B Complex ohlelweni lwakho lokwelashwa. Singabalandeli bezithasiselo ze-Thorne njengoba zigcizelela kakhulu ikhwalithi futhi eziningi zazo, kufaka phakathi i-Thorne B Complex #6, zinesitifiketi se-NSF sezemidlalo, isitifiketi esiqinile esivela eceleni esiqinisekisa ukuthi izithasiselo zenza lokho ezikushoyo kulebula (futhi akukho okunye). ). Iqukethe amavithamini e-B asebenzayo ukusiza umzimba ukuthi umunce kangcono futhi ayinazo izinto eziyisishiyagalombili ezinkulu ezibangela ukungezwani komzimba.
Kubalulekile ukuqaphela ukuthi izithasiselo zamavithamini e-B azikabonakali ukuthi ziyakwelapha ukucindezeleka, ikakhulukazi kubantu abangenawo amavithamini e-B. Ngaphezu kwalokho, abantu abaningi bangahlangabezana nezidingo zabo zamavithamini e-B ngokudla kwabo, ngaphandle kokuthi ungumuntu odla imifino kuphela, lapho-ke isithasiselo sevithamini B12 singasiza. Nakuba imiphumela emibi yokuthatha amavithamini e-B amaningi kakhulu ingavamile, xhumana nodokotela wakho ukuqinisekisa ukuthi awutholi okungaphezu komkhawulo wakho wokudla owamukelekayo.
Ifomu: I-Capsule | Usayizi Wokukhonza: I-capsule eyi-1 Iqukethe ama-multivitamin | Izithako Ezisebenzayo: i-thiamine, i-riboflavin, i-niacin, i-vitamin B6, i-folic acid, i-vitamin B12, i-pantothenic acid, i-choline | Iziphako Ngesitsha: 60
Izithako ze-folic acid zithengiswa njenge-folic acid (edingwa ngumzimba ukuyiguqula ibe uhlobo ongalusebenzisa) noma i-folic acid (igama elisetshenziselwa ukuchaza izinhlobo ezahlukene ze-B9, okuhlanganisa i-5-methyltetrahydrofolate, efushaniswe njenge-5-MTHF), okuyifomu elisebenzayo le-B9. I-Vitamin B9. Izifundo zibonisa ukuthi imithamo ephezulu ye-methylfolate, uma ihlanganiswa nemithi yokucindezeleka, inganciphisa izimpawu zokucindezeleka, ikakhulukazi kubantu abanokucindezeleka okumaphakathi kuya kokukhulu. Kodwa-ke, i-folic acid ayikabonakali ukuthi inikeza izinzuzo ezifanayo.
Izinzuzo zibonakala kakhulu kubantu abadla ukudla okungenayo i-folic acid. Ngaphezu kwalokho, abanye abantu banokuguqulwa kwezakhi zofuzo okunciphisa ikhono lokuguqula i-folate ibe yi-methylfolate, lapho-ke kubalulekile ukuthatha i-methylfolate ngqo.
Siyayithanda i-Thorne 5-MTHF 15mg ngoba inikeza uhlobo olusebenzayo lwe-folic acid kumthamo osekelwe ocwaningweni. Nakuba lesi sithasiselo singakaqinisekiswa yinye yezinkampani zethu zokuhlola eziholayo, i-Thorne yaziwa ngezithako zayo ezisezingeni eliphezulu futhi ihlolwa njalo ukuze ithole izinto ezingcolisayo. Ngenxa yokuthi lesi sithasiselo sisebenza kuphela uma sihlanganiswa nezinye izindlela zokwelapha ukucindezeleka, kubalulekile ukuhlola nodokotela wakho ngaphambi kokuthi uqale ukusithatha ukuze uqiniseke ukuthi silungele uhlelo lwakho lokwelashwa.
Ifomu: i-capsule | Isilinganiso: 15 mg | Isithako esisebenzayo: L-5-methyltetrahydrofolate | Izinkonzo Ngesitsha: 30
I-SAMe iyisakhi esitholakala ngokwemvelo emzimbeni esilawula ama-hormone futhi sihilelekile ekukhiqizweni kwe-neurotransmitters i-dopamine kanye ne-serotonin. I-SAMe ibilokhu isetshenziswa ukwelapha ukucindezeleka iminyaka eminingi, kodwa kubantu abaningi ayisebenzi kahle njenge-SSRI kanye neminye imithi yokucindezeleka. Kodwa-ke, ucwaningo olwengeziwe luyadingeka okwamanje ukuze kutholakale izinzuzo ezingaba khona zezokwelapha.
Ucwaningo lubonisa izinzuzo ze-SAMe ngemithamo (imithamo ehlukene) engu-200 kuya ku-1600 mg ngosuku, ngakho-ke kubalulekile ukusebenza nodokotela ogxile empilweni yengqondo kanye nezithasiselo ukuze anqume umthamo ofanele wena.
I-SAMe yi-Nature's Trove ihlolwe uhlelo lokuqinisekisa ngokuzithandela lwe-ConsumerLab.com futhi yavotelwa njengokhetho oluphezulu ku-SAMe Supplement Review ka-2022. Lokhu kuqinisekisa ukuthi umkhiqizo uqukethe izici ezimenyezelwe futhi awunazo izinto ezingaba yingozi. Sithanda nokuthi i-Nature's Trove I-SAMe inomthamo omaphakathi ongu-400mg, onganciphisa imiphumela emibi futhi uyindawo enhle yokuqala, ikakhulukazi kubantu abanokucindezeleka okuncane kuya kokumaphakathi.
Ayinazo izinto eziyisishiyagalombili ezinkulu ezibangela ukungezwani komzimba, i-gluten nemibala kanye nokunambitheka okwenziwe. Iqinisekiswe yi-kosher kanye ne-non-GMO, okwenza kube inketho engabizi kakhulu.
Ifomu: ithebhulethi | Isilinganiso: 400 mg | Isithako esisebenzayo: S-adenosylmethionine | Izinkonzo Ngesitsha: 60.
Njengemithi, izithasiselo zingaba nemiphumela emibi. “I-SAMe ingabangela isicanucanu nokuqunjelwa. Uma i-SAMe ithathwa nemithi eminingi yokucindezeleka ejwayelekile, le nhlanganisela ingadala i-mania kubantu abane-bipolar disorder,” kusho uKhurana.
I-SAMe iguqulwa emzimbeni ibe yi-homocysteine, okungaphezu kwalokho okungandisa ingozi yesifo senhliziyo (CVD). Kodwa-ke, kudingeka ucwaningo olwengeziwe ukuze kuqondwe ubudlelwano phakathi kokudla i-SAMe kanye nengozi yesifo senhliziyo. Ukuthola amavithamini e-B anele ekudleni kwakho kungasiza umzimba wakho ukuqeda i-homocysteine ​​​​eningi.
Kunezithako eziningi emakethe ezingasekela impilo yengqondo, zithuthukise imizwa, futhi zinciphise izimpawu zokucindezeleka. Kodwa-ke, eziningi zazo azisekelwa ucwaningo. Lokhu kungaba usizo kwezinye izimo kwabanye abantu, kodwa kudingeka ucwaningo olusezingeni eliphezulu ukuze kwenziwe izincomo eziqinile.
Kukhona ukuxhumana okuqinile phakathi kwamathumbu nobuchopho, futhi izifundo zibonise ukuxhumana phakathi kwe-gut microbiome (ikoloni yamagciwane etholakala emathunjini) kanye nokucindezeleka.
Abantu abanezinkinga zokugaya ukudla ezaziwayo bangase bazuze kuma-probiotic futhi bathole izinzuzo ezithile ezingokomzwelo. Kodwa-ke, kudingeka ucwaningo olwengeziwe ukuze kuqondwe umthamo ofanele kanye nezinhlobo ezithile zama-probiotic. Ngaphezu kwalokho, izifundo zikhombisile ukuthi kubantu abaphilile, ukwelashwa akulethi izinzuzo zangempela.
Kuhlale kungumqondo omuhle ukukhuluma nodokotela, ikakhulukazi ochwepheshe bezempilo yokugaya ukudla, ukuze anqume ukuthi isithasiselo se-probiotic singasiza yini.
“Ukwengeza nge-5-hydroxytryptophan, eyaziwa nangokuthi i-5-HTP, kungakhuphula amazinga e-serotonin futhi kube nomthelela omuhle esimweni sengqondo,” kusho uKhurana. Imizimba yethu ikhiqiza ngokwemvelo i-5-HTP evela ku-L-tryptophan, i-amino acid etholakala ekudleni okucebile ngamaprotheni, bese iyiguqula ibe yi-serotonin ne-melatonin. Yingakho lesi sithasiselo sithengiswa njengokwelapha ukucindezeleka nokulala. Kodwa-ke, lesi sithasiselo sihlolwe ezifundweni ezimbalwa kuphela, ngakho-ke akucaci ukuthi sisiza kangakanani ngempela nokuthi singakanani isilinganiso.
Izithako ze-5-HTP nazo zinemiphumela emibi emibi kakhulu, okuhlanganisa ne-serotonin syndrome uma ithathwa nama-SSRI. “Abanye abantu abathatha i-5-HTP nabo babhekana nokuhlanya noma imicabango yokuzibulala,” kusho uPuelo.
Kukholakala ukuthi i-Curcumin izuzisa abantu abanokucindezeleka ngokunciphisa ukuvuvukala. Kodwa-ke, izifundo ezihlola izinzuzo zayo zilinganiselwe futhi ikhwalithi yobufakazi okwamanje iphansi. Iningi labahlanganyeli ocwaningweni abathathe i-turmeric noma i-curcumin (into esebenzayo ku-turmeric) nabo babethatha imithi yokucindezeleka.
Kunezinhlobo eziningi zamavithamini, amaminerali, ama-antioxidant, kanye nezithako zamakhambi emakethe zokwelapha ukucindezeleka, kanye nobufakazi obuhlukahlukene obusekela ukusetshenziswa kwazo. Nakuba izithako zodwa zingenakukwazi ukwelapha ngokuphelele ukucindezeleka, ezinye izithako zingaba usizo uma zisetshenziswa kanye nezinye izindlela zokwelapha. “Impumelelo noma ukwehluleka kwezithako kungancika ezintweni ezahlukahlukene njengobudala, ubulili, uhlanga, izifo ezihambisana nazo, ezinye izithako kanye nemithi, nokuningi,” kusho uJennifer Haynes, MS, RDN, LD.
Ngaphezu kwalokho, “lapho ucabanga ngokwelashwa kwemvelo kokucindezeleka, kubalulekile ukuqonda ukuthi ukwelashwa kwemvelo kungasebenza isikhathi eside kunemithi kadokotela,” kusho uSharon Puello, eMassachusetts, RD, CDN, CDCES.
Ukusebenzisana eduze nabahlinzeki bezempilo, okuhlanganisa nochwepheshe bezempilo yengqondo, kubalulekile uma ucabangela izithasiselo njengengxenye yohlelo lokwelashwa.
abantu abanokuntuleka kokudla okunempilo. Uma kukhulunywa ngezithako zokudla okunempilo, okunye akulona okungcono ngempela. Kodwa-ke, “ukuntuleka kwevithamini B12, i-folic acid, i-magnesium kanye ne-zinc kubonakala sengathi kwenza izimpawu zokucindezeleka zibe zimbi kakhulu futhi kunganciphisa ukusebenza kahle kwemithi,” kusho uHaynes. Ukulungisa ukuntuleka kwevithamini D kubalulekile empilweni iyonke futhi kungasiza nasekucindezelekeni. Yingakho kubalulekile ukuhlola nomhlinzeki wakho wezempilo ukuze athathe izithako zokudla uma untula izakhi ezithile.
Abantu abathatha imithi ethile yokucindezeleka. I-SAMe, i-methylfolate, i-omega-3s, kanye ne-vitamin D nakho kungaba usizo kakhulu uma kuhlanganiswa nemithi yokucindezeleka. Ngaphezu kwalokho, uHaynes uthi, “I-EPA iboniswe ukuthi ithuthukisa kakhulu indlela esabela ngayo emithini ehlukahlukene yokucindezeleka.” Kodwa-ke, kungase kube nengozi yokusebenzisana nemithi ethile, ngakho-ke hlola nodokotela wakho ngaphambi kokufaka lezi zithako, ikakhulukazi uma usebenzisa imithi.
Abantu abangasabeli kahle emithini. “Abantu abangase bazuze kakhulu ezithasiselweni zamakhambi bangafaka labo abangabekezeleli noma abangamelani nokwelashwa okujwayelekile kokucindezeleka, okuhlanganisa nemithi yengqondo kanye nokwelashwa kwengqondo,” kusho uSteinberg.
Abantu abanezimpawu ezincane. Kunobufakazi obuthile obusekela ukusetshenziswa kwezithasiselo ezithile, njenge-St. John's wort, ikakhulukazi kubantu abanezimpawu ezincane. Kodwa-ke, ayinayo imiphumela emibi futhi ingasebenzisana nemithi eminingi, ngakho-ke qaphela futhi uxoxe ngezimpawu nezinketho zokwelapha nomhlinzeki wakho wezempilo.
Indlela engcono kakhulu yokunquma ukuthi izithasiselo zokucindezeleka ezahlukahlukene zikulungele yini ukusebenzisana eduze nomhlinzeki wakho wezempilo. “Ngenxa yokuthi amakhambi nezinye izithasiselo azilawulwa yi-FDA, awazi njalo ukuthi lokho okutholayo kuphephile yini, ngakho wonke umuntu kufanele aqaphele,” kusho uSteinberg. Kodwa-ke, abanye abantu kufanele bagweme noma basebenzise izithasiselo ezithile ngokuqapha okukhulu, ikakhulukazi izithasiselo zamakhambi.
Wonke umuntu uhlukile futhi okusebenza komunye umuntu kungase kungasebenzi komunye. “Kubalulekile ukwazi ukuthi izithako zemithi empeleni zingaba zimbi kakhulu ukucindezeleka ezigulini,” kusho uGauri Khurana, MD, MPH, udokotela wezifo zengqondo kanye nomqeqeshi wezokwelapha eYale School of Medicine.