Sizivavanya ngokuzimeleyo zonke iimpahla kunye neenkonzo ezicetyiswayo. Sinokufumana imbuyekezo ukuba ucofa ikhonkco esibonelela ngalo. Ukufunda ngakumbi.
NgokukaNational Institutes of Health (NIH), bangaphezulu kwe-21 yezigidi zabantu abadala baseMelika abanengxaki yoxinzelelo olukhulu ngo-2020. I-COVID-19 ikhokelele ekonyukeni koxinzelelo, kwaye abo bajongene noxinzelelo olumandla, kubandakanya ubunzima bezemali, banokunokwenzeka ngakumbi. ukulwa nesi sigulo sengqondo.
Ukuba unengxaki yokudakumba, ayilotyala lakho kwaye ufanele unyango. Zininzi iindlela zokunyanga ukudakumba ngokufanelekileyo, kodwa khumbula ukuba esi sigulo sengqondo esimandundu akufuneki sihambe ngokwaso. "Ukuxinezeleka yimeko yempilo yengqondo exhaphakileyo eyahluka ngobunzima kwaye inokuphathwa ngoluhlu lwezicwangciso," kusho u-Emily Stein, ibhodi ye-psychiatrist eqinisekisiweyo kunye noprofesa oncedisayo wengqondo yengqondo kwi-Icahn School of Medicine eNtabeni yeSinayi, uDkt Berger. . Xa uthatha isigqibo sokuqalisa ukuthatha izongezo zokunyanga ukudakumba, kubalulekile ukukhumbula ukuba izongezo zesondlo zihlala zithathwa njengonyango olongezelelweyo loxinzelelo. Oku kuthetha ukuba banokunceda olunye unyango ukuba lusebenze ngakumbi, kodwa ayilonyango olusebenzayo ngokwalo. Nangona kunjalo, ezinye izongezo zinokusebenzisana namayeza ngeendlela ezinokuthi zibe yingozi, kwaye oko kusebenza kwabanye abantu kunokunyusa iimpawu kwabanye. Ezi zizizathu nje ezimbalwa zokuba kutheni kubalulekile ukusebenzisana nomboneleli wakho wezempilo ukuba ucinga ngokuthatha izongezo zokukunceda ukuthomalalisa iimpawu zakho.
Xa sijonga izongezo ezahlukeneyo zoxinzelelo, sithathele ingqalelo ukusebenza, umngcipheko, ukusebenzisana kweziyobisi, kunye nesiqinisekiso somntu wesithathu.
Iqela lethu labasebenzi bokutya ababhalisiweyo baphonononga kwaye bavavanya isongezelelo ngasinye esiyicebisayo ngokuchasene nendlela yethu yokongeza. Emva koko, ibhodi yethu yeengcali zonyango, i-dietitians ebhalisiweyo, iphonononga inqaku ngalinye ngokuchaneka kwesayensi.
Njalo jonga ugqirha wakho ngaphambi kokuba ungeze isongezelelo kwisondlo sakho ukuze uqiniseke ukuba isongezelelo silungile kwiimfuno zakho zomntu kunye nokuba yeyiphi idosi.
I-Eicosapentaenoic acid (EPA) yi-omega-3 fatty acid. I-Carlson Elite EPA Gems iqulethe i-1,000 mg ye-EPA, umthamo oye waboniswa uphando unokunceda ukunyanga ukudakumba. Nangona kungenakwenzeka ukuba kusebenze ngokwakho okanye ukuphucula isimo sakho sengqondo ukuba usempilweni ngokwasemzimbeni, kukho ubungqina bokuxhasa ukudibanisa i-EPA kunye ne-antidepressants. I-Carlson Elite EPA Gems iye yavavanywa yinkqubo yezatifikethi yokuzithandela ye-ConsumerLab.com kwaye yavota uKhetho oluPhezulu kuPhononongo lwe-2023 ye-Omega-3 yokuSupplement. Oku kuqinisekisa ukuba imveliso iqulethe iimpawu ezichaziweyo kwaye ayiqulathanga ungcoliseko olunokuba yingozi. Ukongezelela, iqinisekiswa ngomgangatho kunye nokucoceka yi-International Fish Oil Standard (IFOS) kwaye ayikho i-GMO.
Ngokungafaniyo nezinye izongezo zeoyile yentlanzi, inencasa encinci kakhulu, kodwa ukuba ufumana i-fishy burps, yigcine efrijini okanye kwisikhenkcisi.
Ngelishwa, izongezo ezikumgangatho ophezulu zinokubiza, njengale. Kodwa ibhotile enye inobonelelo lweenyanga ezine, ke kufuneka ukhumbule ukuphinda ugcwalise kathathu ngonyaka. Ngenxa yokuba yenziwe kwioli yeentlanzi, ayinakukhuseleka kubantu abaneentlanzi, kwaye ayiyiyo imifuno okanye i-vegan.
Singabalandeli beevithamini zendalo kuba ziqinisekisiwe nge-USP kwaye zihlala zifikeleleka. Banikezela ngezongezo zevithamin D kwiidosi ukusuka kwi-1,000 IU ukuya kwi-5,000 IU, okuthetha ukuba ungafumana idosi esebenzayo ekulungeleyo. Ngaphambi kokuba uthathe izongezelelo ze-vitamin D, luluvo oluhle ukujonga amanqanaba egazi lakho le-vitamin D ukuqinisekisa ukuba unqongophele. Ugqirha wezokutya obhalisiweyo okanye umboneleli wezempilo unokukunceda ukuba ubone idosi efanelekileyo kuwe.
Kubalulekile ukukhumbula ukuba uphando malunga nokuxhaswa kwe-vitamin D kunye nokudandatheka akuhambelani. Nangona kubonakala ngathi kukho unxulumano phakathi kwamanqanaba e-vitamin D aphantsi kunye nomngcipheko wokudakumba, akucaci ukuba izongezo zibonelela ngenzuzo enkulu. Oku kunokuthetha ukuba izongezo azincedi, okanye kukho ezinye izizathu, njengokuchatshazelwa kancinci elangeni.
Nangona kunjalo, ukuba awunayo i-vitamin D, ukongezelela kubalulekile kwimpilo yonke kwaye kunokubonelela ngeenzuzo ezithile zengqondo.
ISt. Nangona kunjalo, kubaluleke kakhulu ukuba ujonge ugqirha wakho ngaphambi kokuba uqale ukusebenzisa esi songezelelo njengoko kunokuba yingozi kubantu abaninzi.
Xa ukhetha isongezelelo se-wort yaseSt., kubalulekile ukuqwalasela umthamo kunye nefom. Uninzi lwezifundo zijonge ukhuseleko kunye nokusebenza kwezicatshulwa ezimbini ezahlukeneyo (hypericin kunye ne-hypericin) kunokuba imifuno yonke. Izifundo zibonisa ukuba ukuthatha i-1-3% hypericin 300 mg ngamaxesha e-3 ngosuku kunye ne-0.3% hypericin 300 mg ngamaxesha e-3 ngosuku kunokuba luncedo. Kufuneka kwakhona ukhethe imveliso ebandakanya zonke iindawo zesityalo (iintyatyambo, iziqu, kunye namagqabi).
Olunye uphando olutsha lujonga imifuno epheleleyo (kunokuba isicatshulwa) kwaye ibonisa ukusebenza okuthile. Kwizityalo ezipheleleyo, khangela iidosi kunye ne-01.0.15% ye-hypericin ethathwe kabini ukuya kwamane ngosuku. Nangona kunjalo, kubalulekile ukwazi ukuba imifuno epheleleyo inokuthi ingcoliswe yi-cadmium (i-carcinogen kunye nephrotoxin) kunye nelothe.
Siyayithanda i-Nature's Way Perika kuba ayivavanywanga kuphela iqela le-3, ikwaqulethe i-3% hypericin exhaswa ngophando. Ngokucacileyo, xa i-ConsumerLab.com ivavanya imveliso, elona xabiso le-hypericin lalingaphantsi kuneleyibhile, kodwa lingaphakathi kwinqanaba elicetyiswayo lokuzalisa i-1% ukuya kwi-3%. Xa kuthelekiswa, phantse zonke izongezo zewort yeSt.
Ifomu: Icwecwe | Umthamo: 300 mg | Isithako esisebenzayo: i-St. John's wort extract (isiqu, igqabi, intyatyambo) 3% hypericin | Unikezelo ngesingxobo ngasinye: 60
ISt. Kuyaziwa ukusebenzisana namayeza amaninzi, kubandakanywa ne-antidepressants, amayeza okuxhatshazwa, iipilisi zokulawula ukuzala, ukukhohlela, i-immunosuppressants, amayeza e-HIV, i-sedatives, kunye nokunye. Ngamanye amaxesha kunokwenza ukuba ichiza lingasebenzi kakuhle, ngamanye amaxesha linokwenza ukuba lisebenze ngakumbi, kwaye ngamanye amaxesha kunokuba yingozi ukwandisa iziphumo ebezingalindelekanga.
“Ukuba iSt. John’s wort ithathwa kunye neSSRI, usenokuba neserotonin syndrome. Zombini i-St. John's wort kunye ne-SSRIs zonyusa amanqanaba e-serotonin ebuchotsheni, enokuthi ilayishe kakhulu inkqubo kwaye ikhokelele ekubambeni kwezihlunu, ukubila kakhulu, ukucaphuka kunye nomkhuhlane. Iimpawu ezifana norhudo, ukungcangcazela, ukubhideka kunye nokuba nombono. Ukuba ayihoywa, inokubulala,” utshilo uKhurana.
I-wort yaseSt. Ikwabeka umngcipheko kubantu abane-ADHD, i-schizophrenia, kunye nesifo sika-Alzheimer. Iziphumo ezinokuthi zibekho ziquka isisu esibuhlungu, ukubetha, ukuncipha kwamandla, intloko ebuhlungu, ukungazinzi, ukuba nesiyezi okanye ukudideka, kunye nokunyuka kobuntununtunu ekukhanyeni kwelanga. Ngenxa yazo zonke ezi zinto zomngcipheko, kubalulekile ukujonga ugqirha wakho ngaphambi kokuba uqale ukuthatha i-wort yaseSt.
Ngenxa yokuba ukunqongophala kwevithamin B kuye kwanxulunyaniswa neempawu zokudakumba, unokucinga ngokongeza i-B Complex yokongeza kwirejimeni yonyango lwakho. Singabalandeli bezongezelelo zeThorne njengoko bebeka ugxininiso oluninzi kumgangatho kwaye uninzi lwazo, kubandakanya iThorne B Complex #6, ziqinisekiswe yi-NSF yezemidlalo, isiqinisekiso esingqongqo somntu wesithathu esiqinisekisa ukuba izongezo zenza oko zikuthethayo kwileyibhile (kwaye. ayikho enye). ). Iqulethe iivithamini ze-B ezisebenzayo ukunceda umzimba ukuba uzifunxe ngcono kwaye ayinazo naziphi na izifo ezisibhozo ezinkulu.
Kuyaphawuleka ukuba izongezo ze-vitamin B azikabonakali ukuba zinyanga ukudakumba, ngakumbi kubantu abangenayo i-vitamin B. Ukongezelela, abaninzi abantu banokuhlangabezana neemfuno zabo ze-vitamin B ngokutya kwabo, ngaphandle kokuba ungumfuyi, apho i-vitamin B12 yongezelela inokunceda. Ngelixa iziphumo ezibi zokuthatha iivithamini B ezininzi zinqabile, jonga ugqirha wakho ukuze uqiniseke ukuba awufumani ngaphezulu komda wakho owamkelekileyo wokuthatha.
Ifom: Capsule | Ubungakanani bokukhonza: I-capsule ye-1 Iqukethe i-multivitamins | Izithako ezisebenzayo: i-thiamine, i-riboflavin, i-niacin, i-vitamin B6, i-folic acid, i-vitamin B12, i-pantothenic acid, i-choline | Unikezelo ngesingxobo ngasinye: 60
I-Folic acid izongezelelo zithengiswa njenge-folic acid (efunwa ngumzimba ukuyiguqula ibe yifom enokusebenzisa) okanye i-folic acid (igama elisetyenziselwa ukuchaza iintlobo ezahlukeneyo ze-B9, kuquka i-5-methyltetrahydrofolate, efinyeziweyo njenge-5-MTHF), eyifomu esebenzayo ye-B9. Vitamin B9. Uphononongo lubonisa ukuba amanani aphezulu e-methylfolate, xa edityaniswe ne-antidepressants, anokunciphisa iimpawu zokudakumba, ngakumbi kubantu abanokudakumba okuphakathi ukuya kobunzima. Nangona kunjalo, i-folic acid ayizange iboniswe ukuba ibonelele ngezibonelelo ezifanayo.
Iinzuzo zibonakala ngakumbi kubantu abatya ukutya okunqongopheleyo kwi-folic acid. Ukongezelela, abanye abantu banokuguqulwa kofuzo okunciphisa amandla okuguqula i-folate kwi-methylfolate, apho kubalulekile ukuthatha i-methylfolate ngokuthe ngqo.
Siyayithanda i-Thorne 5-MTHF 15mg kuba ibonelela ngefomu esebenzayo ye-folic acid kwidosi exhaswa ngophando. Nangona esi songezo singakhange siqinisekiswe yenye yeenkampani zethu ezikhokelayo zokuvavanya iqela lesithathu, iThorne iyaziwa ngezithako zayo ezikumgangatho ophezulu kwaye zivavanywa rhoqo ukuba zingcolile. Ngenxa yokuba esi songezo sisebenza kuphela xa sidityaniswe nolunye unyango lokudakumba, kubalulekile ukuba udibane nogqirha wakho phambi kokuba uqalise ukuyithatha ukuze uqiniseke ukuba ilungile kwisicwangciso sakho sonyango.
Ifom: capsule | Umthamo: 15 mg | Isithako esisebenzayo: L-5-methyltetrahydrofolate | Unikezelo ngesingxobo ngasinye: 30
I-SAMe yinto eyenzeka ngokwemvelo emzimbeni olawula iihomoni kwaye ibandakanyeka kwimveliso ye-neurotransmitters i-dopamine kunye ne-serotonin. I-SAMe isetyenziswe ukunyanga ukudakumba iminyaka emininzi, kodwa kubantu abaninzi ayisebenzi njenge-SSRIs kunye nezinye ii-antidepressants. Nangona kunjalo, uphando oluninzi luyafuneka okwangoku ukumisela inzuzo enokubakho yeklinikhi.
Uphando lubonisa izibonelelo ze-SAMe kwiidosi (iidosi ezahluliweyo) ze-200 ukuya kwi-1600 mg ngosuku, ngoko ke kubalulekile ukusebenza nogqirha ojongene nempilo yengqondo kunye nezongezelelo ukumisela idosi efanelekileyo kuwe.
I-SAMe yi-Nature's Trove iye yavavanywa yinkqubo yezatifikethi yokuzithandela ye-ConsumerLab.com kwaye yavota olona khetho luphezulu kuPhononongo lwe-2022 ye-SAMe Supplement. Oku kuqinisekisa ukuba imveliso iqulethe iimpawu ezichaziweyo kwaye ayiqulathanga ungcoliseko olunokuba yingozi. Sikwathanda nokuba i-Nature's Trove SAMe inedosi ephakathi ye-400mg, enokunciphisa iziphumo ebezingalindelekanga kwaye sisiqalo esihle, ngakumbi kubantu abanoxinzelelo oluphakathi ukuya koluphakathi.
Ikhululekile kwizinto ezisibhozo eziphambili, i-gluten kunye nemibala eyenziweyo kunye neencasa. Yi-kosher kwaye ayiqinisekisiweyo ye-GMO, iyenza ibe lukhetho olufikelelekayo.
Ifomu: ithebhulethi | Umthamo: 400 mg | Isithako esisebenzayo: S-adenosylmethionine | Unikezelo ngesingxobo ngasinye: 60.
Njengamayeza, izongezo zinokuba neziphumo ebezingalindelekanga. “I-SAMe inokubangela isicaphucaphu kunye nokuqhinwa. Xa i-SAMe ithathwa ngee-antidepressants ezininzi eziqhelekileyo, le ndibaniselwano inokubangela i-mania kubantu abane-bipolar disorder, ”utshilo uKhurana.
I-SAMe iphinda iguqulwe emzimbeni kwi-homocysteine, ukugqithisa kwayo kunokunyusa umngcipheko wesifo senhliziyo (CVD). Nangona kunjalo, uphando oluninzi luyafuneka ukuqonda ubudlelwane phakathi kwe-SAMe kunye nobungozi besifo senhliziyo. Ukufumana iivithamini ze-B ezaneleyo kukutya kwakho kunokunceda umzimba wakho ukhuphe i-homocysteine ​​engaphezulu.
Kukho intaphane yezongezelelo kwimarike ezinokuxhasa impilo yengqondo, ukuphucula imo, kunye nokunciphisa iimpawu zokudakumba. Nangona kunjalo, uninzi lwazo aluxhaswanga luphando. Oku kunokuba luncedo kwezinye iimeko kubantu abathile, kodwa uphando oluphezulu oluphezulu luyafuneka ukwenza iingcebiso ezinamandla.
Kukho unxibelelwano oluqinileyo phakathi kwamathumbu kunye nengqondo, kwaye izifundo zibonise ikhonkco phakathi kwe-gut microbiome (ikholoni yebhaktiriya efumaneka emathunjini) kunye nokudakumba.
Abantu abanengxaki yokwetyisa okwaziwayo banokuzuza kwiiprobiotics kunye namava athile okuxhamla ngokweemvakalelo. Nangona kunjalo, uphando oluninzi luyafuneka ukuqonda idosi efanelekileyo kunye neentlobo ezithile zeeprobiotics. Ngaphezu koko, uhlolisiso luye lwabonisa ukuba kubantu abasempilweni, unyango aluzisi nzuzo yokwenene.
Kuhlala kuyingcinga elungileyo ukuthetha nogqirha, ngakumbi lowo ujongene nempilo yokugaya ukutya, ukufumanisa ukuba isongezelelo seprobiotic sinokunceda.
"Ukongezwa nge-5-hydroxytryptophan, eyaziwa ngokuba yi-5-HTP, inokunyusa amanqanaba e-serotonin kwaye ibe nefuthe elihle kwimoya," kusho uKhurana. Imizimba yethu ngokwemvelo ivelisa i-5-HTP esuka kwi-L-tryptophan, i-amino acid efumaneka kwezinye i-protein-rich foods, kwaye iyiguqule ibe yi-serotonin kunye ne-melatonin. Kungenxa yoko le nto esi songezo sithengiswa njengonyango lokudakumba kunye nokulala. Nangona kunjalo, esi songezo sivavanyiwe kuphela kwizifundo ezimbalwa, ngoko ke akucaci ukuba inceda kangakanani kwaye ithini idosi.
I-5-HTP izongezelelo nazo zinemiphumo emibi kakhulu, kuquka i-serotonin syndrome xa ithathwa kunye ne-SSRIs. “Abanye abantu abasebenzisa i-5-HTP nabo baba nempambano okanye iingcinga zokuzibulala,” utshilo uPuelo.
I-Curcumin ikholelwa ukuba inceda abantu abanokudakumba ngokunciphisa ukuvuvukala. Nangona kunjalo, izifundo ezivavanya iinzuzo zayo zilinganiselwe kwaye umgangatho wobungqina uphantsi ngoku. Uninzi lwabathathi-nxaxheba abathatha i-turmeric okanye i-curcumin (i-compound esebenzayo kwi-turmeric) nabo bathatha i-antidepressants.
Kukho intaphane yevithamin, iminerali, i-antioxidant, kunye nezongezelelo zemifuno kwimarike yokunyanga uxinzelelo, kunye nobungqina obahlukeneyo obuxhasa ukusetyenziswa kwabo. Ngelixa izongezelelo ngokwazo azinakwenzeka ukuba zilunyange ngokupheleleyo udandatheko, ezinye izongezo zinokuba luncedo xa zisetyenziswa ngokudityaniswa nolunye unyango. "Impumelelo okanye ukungaphumeleli kwesongezelelo kunokuxhomekeka kwizinto ezahlukeneyo ezifana nobudala, ubulili, uhlanga, i-comorbidities, ezinye izongezo kunye namayeza, kunye nokunye," kusho uJennifer Haynes, MS, RDN, LD.
Ukongezelela, “xa ucinga ngonyango lwendalo lodandatheko, kubalulekile ukuqonda ukuba unyango lwendalo lunokusebenza ixesha elide kunamayeza abhalwe ngugqirha,” utsho uSharon Puello, Massachusetts, RD, CDN, CDCES.
Ukusebenza ngokusondeleyo nababoneleli bezempilo, kubandakanywa neengcali zempilo yengqondo, kubalulekile xa kuqwalaselwa izongezo njengenxalenye yesicwangciso sonyango.
abantu abangathathi ntweni. Xa kuziwa kwizongezelelo zevithamini kunye neeminerali, akukho nto ingcono. Nangona kunjalo, "i-vitamin B12, i-folic acid, i-magnesium kunye neentsilelo ze-zinc zibonakala zibuhlungu kakhulu iimpawu zokudakumba kwaye zinganciphisa ukusebenza kwamayeza," kusho uHaynes. Ukulungisa ukunqongophala kwevithamin D kubalulekile kwimpilo yonke kwaye kunokunceda noxinzelelo. Yiyo loo nto kubalulekile ukuba ujonge kumboneleli wakho wezempilo ukuba uthathe izongezo ukuba uyasilela kwisondlo esithile.
Abantu abathatha amayeza athile okudakumba. I-SAMe, i-methylfolate, i-omega-3s, kunye nevithamin D nazo zinokuba luncedo ngakumbi xa zidityaniswe nee-antidepressants. Ukongeza, uHaynes uthi, "i-EPA ibonakaliswe ukuba iphucula kakhulu impendulo kwii-antidepressants ezahlukeneyo." Nangona kunjalo, kunokubakho umngcipheko wokunxibelelana namayeza athile, ngoko jonga ugqirha wakho ngaphambi kokuba ungeze ezi zongezo, okanye ngakumbi ukuba usebenzisa amayeza.
Abantu abangaphenduli kakuhle kumayeza. "Abantu abanokuthi bazuze kwizongezelelo zemifuno banokubandakanya abo bangenakunyamezelwa okanye abachasayo kunyango oluqhelekileyo lokudakumba, kubandakanywa neziyobisi zengqondo kunye ne-psychotherapy," kusho uSteinberg.
Abantu abaneempawu ezibuthathaka. Kukho ubungqina bokuxhasa ukusetyenziswa kwezongezelelo ezithile, njenge-wort yaseSt. Nangona kunjalo, ayinayo imiphumo emibi kwaye inokunxibelelana namayeza amaninzi, ngoko qaphela kwaye uxoxe ngeempawu kunye neendlela zonyango kunye nomboneleli wakho wezempilo.
Eyona ndlela ilungileyo yokumisela ukuba ngaba izongezo ezahlukeneyo zokudakumba zikulungele ukuba usebenze ngokusondeleyo nomboneleli wakho wezempilo. “Ngenxa yokuba amayeza kunye nezinye izongezo azilawulwa yi-FDA, awusoloko uyazi ukuba into oyifumanayo ikhuselekile, ngoko wonke umntu kufuneka alumke,” utshilo uSteinberg. Nangona kunjalo, abanye abantu kufuneka baphephe okanye basebenzise izongezo ezithile ngononophelo olukhulu, ngakumbi izongezo zemifuno.
Wonke umntu wahlukile kwaye into esebenzela omnye umntu isenokungasebenzi komnye. “Kubalulekile ukwazi ukuba izongezelelo zamayeza zinokwandisa kakhulu uxinzelelo kwizigulana,” utshilo uGauri Khurana, MD, MPH, ugqirha wengqondo kunye nomqeqeshi weklinikhi kwiYale School of Medicine.