Sizivavanya ngokuzimela zonke iimpahla kunye neenkonzo ezicetyiswayo. Sinokufumana imbuyekezo ukuba ucofa kwikhonkco esilinikayo. Ukuze ufunde okungakumbi.
Ngokutsho kweNational Institutes of Health (NIH), abantu abadala baseMelika abangaphezu kwezigidi ezingama-21 bahlushwa sisifo sokudakumba okukhulu ngo-2020. I-COVID-19 ikhokelele ekwandeni koxinzelelo, kwaye abo bajongene noxinzelelo olukhulu, kubandakanya ubunzima bezemali, banokuba nethuba elingcono lokulwa nesi sifo sengqondo.
Ukuba unengxaki yokudakumba, ayilotyala lakho kwaye ufanele unyango. Zininzi iindlela zokunyanga ukudakumba ngempumelelo, kodwa khumbula ukuba esi sisifo sengqondo esinzulu esingafanele siphele sodwa. “Ukudakumba yimeko yempilo yengqondo ebanzi eyahluka ngobunzima kwaye inokunyangeka ngeendlela ezahlukeneyo,” utshilo uEmily Stein, ugqirha wengqondo oqinisekisiweyo kunye noprofesa oncedisayo wezifo zengqondo kwiSikolo sezonyango sase-Icahn eMount Sinai, uGqr. Berger. . Xa ugqiba ekubeni uqale ukuthatha izongezo zokunyanga ukudakumba, kubalulekile ukukhumbula ukuba izongezo zesondlo zihlala zithathwa njengonyango olongezelelweyo lokudakumba. Oku kuthetha ukuba zinokunceda ezinye iindlela zonyango ukuba zisebenze ngakumbi, kodwa azizo zonyango ezisebenzayo zodwa. Nangona kunjalo, ezinye izongezo zinokusebenzisana namayeza ngeendlela ezinokuba yingozi, kwaye okusebenza kwabanye abantu kunokwenza iimpawu zibe zimbi ngakumbi kwabanye. Ezi zizizathu ezimbalwa zokuba kutheni kubalulekile ukusebenza nomboneleli wakho wezempilo ukuba ucinga ngokuthatha izongezo ukunceda ukunciphisa iimpawu zakho.
Xa sijonga izongezo ezahlukeneyo zokudakumba, siqwalasele ukusebenza kakuhle, iingozi, ukusebenzisana kwamayeza, kunye nesiqinisekiso somntu wesithathu.
Iqela lethu leengcali zokutya ezibhalisiweyo lihlola kwaye livavanye isongezelelo ngasinye esisicebisayo ngokuchasene nendlela yethu yokondla. Emva koko, ibhodi yethu yeengcali zonyango, iingcali zokutya ezibhalisiweyo, zihlola inqaku ngalinye ukuze zifumane ukuchaneka kwesayensi.
Soloko ubuza ugqirha wakho ngaphambi kokuba wongeze isongezelelo ekutyeni kwakho ukuqinisekisa ukuba isongezelelo sifanelekile kwiimfuno zakho kunye nokuba singakanani na idosi.
I-Eicosapentaenoic acid (EPA) yi-omega-3 fatty acid. I-Carlson Elite EPA Gems iqulethe i-1,000 mg ye-EPA, idosi efunyenwe luphando inokunceda ekunyangeni ukudakumba. Nangona kungenakwenzeka ukuba isebenze yodwa okanye iphucule indlela ovakalelwa ngayo ukuba usempilweni emzimbeni, kukho ubungqina obuxhasa ukudibanisa i-EPA kunye ne-antidepressants. I-Carlson Elite EPA Gems ivavanyiwe yinkqubo yokuqinisekiswa ngokuzithandela ye-ConsumerLab.com kwaye yavotelwa njenge-Top Choice kwi-2023 Omega-3 Supplement Review. Oku kuqinisekisa ukuba imveliso iqulethe iimpawu ezichaziweyo kwaye ayinazo izinto ezingcolisayo ezinokuba yingozi. Ukongeza, iqinisekiswe ukuba isemgangathweni kwaye icocekile yi-International Fish Oil Standard (IFOS) kwaye ayisiyo-GMO.
Ngokungafaniyo nezinye izongezo zeoyile yentlanzi, inencasa encinci emva koko, kodwa ukuba uziva ngathi yintlanzi, yigcine efrijini okanye efrijini.
Ngelishwa, izongezo ezisemgangathweni ophezulu zinokubiza kakhulu, njengale. Kodwa ibhotile enye inomthamo weenyanga ezine, ngoko ke kufuneka ukhumbule ukuyizalisa kathathu ngonyaka. Ngenxa yokuba yenziwe ngeoyile yentlanzi, isenokungabi khuselekile kubantu abane-allergies yentlanzi, kwaye ayisiyo imifuno okanye i-vegan.
Singabantu abathanda iivithamini zendalo kuba ziqinisekisiwe yi-USP kwaye zihlala zifikeleleka. Banikezela ngezongezo zevithamini D kwiidosi eziqala kwi-1,000 IU ukuya kwi-5,000 IU, oko kuthetha ukuba ungafumana idosi esebenzayo efanelekileyo kuwe. Ngaphambi kokuba uthathe izongezo zevithamini D, licebo elihle ukujonga amanqanaba evithamini D egazini lakho ukuqinisekisa ukuba awunazo zonke izakhamzimba. Ingcali yokutya ebhalisiweyo okanye umboneleli wezempilo unokukunceda umisele idosi efanelekileyo kuwe.
Kubalulekile ukukhumbula ukuba uphando malunga nokongezwa kwevithamini D kunye nokudakumba aluhambelani. Nangona kubonakala ngathi kukho unxibelelwano phakathi kwamanqanaba aphantsi evithamini D kunye nomngcipheko wokudakumba, akucaci ukuba izongezo zibonelela ngenzuzo enkulu na. Oku kunokuthetha ukuba izongezo azincedi, okanye kukho ezinye izizathu, ezifana nokuchatshazelwa kancinci lilanga.
Nangona kunjalo, ukuba awunayo i-vitamin D eyaneleyo, ukongeza ukutya kubalulekile kwimpilo iyonke kwaye kunokubonelela ngeenzuzo ezithile zeemvakalelo.
I-St. John's wort inokuba luncedo ekunyangeni uxinzelelo oluncinci ukuya koluphakathi njenge-selective serotonin reuptake inhibitors (SSRIs), enye yezona ziyobisi ziqhelekileyo ezinikwayo zokudakumba. Nangona kunjalo, kubaluleke kakhulu ukuba ujonge ugqirha wakho ngaphambi kokuba uqale ukusebenzisa esi songezo kuba sinokuba yingozi kubantu abaninzi.
Xa ukhetha isongezelelo se-St. John's wort, kubalulekile ukuqwalasela idosi kunye nokwakheka kwayo. Uninzi lwezifundo luye lwajonga ukhuseleko kunye nokusebenza kakuhle kwezicatshulwa ezimbini ezahlukeneyo (i-hypericin kunye ne-hypericin) endaweni yemifuno yonke. Izifundo zibonisa ukuba ukuthatha i-1-3% ye-hypericin 300 mg kathathu ngemini kunye ne-0.3% ye-hypericin 300 mg kathathu ngemini kunokuba luncedo. Kufuneka ukhethe imveliso equka zonke iindawo zesityalo (iintyatyambo, iziqu, kunye namagqabi).
Olunye uphando olutsha lujonga imifuno epheleleyo (endaweni yezicatshulwa) kwaye lubonisa ukusebenza kakuhle. Kwizityalo ezipheleleyo, khangela iidosi ezine-01.0.15% hypericin ethathwa kabini ukuya kane ngemini. Nangona kunjalo, kubalulekile ukwazi ukuba imifuno epheleleyo inokuba nongcoliseko lwe-cadmium (i-carcinogen kunye ne-nephrotoxin) kunye ne-lead.
Siyayithanda iNature's Way Perika kuba ayivavanywanga ngumntu wesithathu kuphela, ikwanayo ne-3% hypericin exhaswa luphando. Okuphawulekayo kukuba, xa iConsumerLab.com yayivavanya imveliso, isixa sokwenyani se-hypericin sasingaphantsi kunesiphawulwe, kodwa sasikwinqanaba elicetyiswayo lokugcwala eliyi-1% ukuya kwi-3%. Xa kuthelekiswa, phantse zonke izongezo ze-St. John's wort ezivavanywe yiConsumerLab.com zazinezincinci kunezo zidweliswe kwileyibhile.
Uhlobo: Ithebhulethi | Umthamo: 300 mg | Isithako esisebenzayo: Isicatshulwa se-St. John's wort (isiqu, igqabi, intyatyambo) 3% hypericin | Izixa ngesikhongozeli: 60
I-St. John's wort inokunceda abanye abantu, kodwa kwabanye, inokwenza iimpawu zokudakumba zibe zimbi ngakumbi. Iyaziwa ngokusebenzisana namayeza amaninzi, kuquka amayeza okudakumba, amayeza okulwa nee-allergy, iipilisi zokulawula ukukhulelwa, amayeza okukhwehlela, amayeza okucinezela amajoni omzimba, amayeza e-HIV, amayeza okuthomalalisa, nokunye. Ngamanye amaxesha ingenza iyeza lingasebenzi kakuhle, ngamanye amaxesha ingenza lisebenze ngakumbi, kwaye ngamanye amaxesha kunokuba yingozi ukwandisa iziphumo ebezingalindelekanga.
“Ukuba i-St. John’s wort ithathwa kunye ne-SSRI, unokuba ne-serotonin syndrome. Zombini i-St. John’s wort kunye ne-SSRI zonyusa amanqanaba e-serotonin engqondweni, nto leyo enokubangela ukuba inkqubo ixinezeleke kakhulu kwaye ikhokelele ekuqaqambeni kwemisipha, ukubila kakhulu, ukucaphuka, kunye nomkhuhlane. Iimpawu ezifana norhudo, ukungcangcazela, ukudideka kunye nokubona izinto ezingekhoyo. Ukuba ayinyangwa, inokubulala,” utshilo uKhurana.
I-St. John's wort ayikhuthazwa ukuba unesifo sokudakumba esikhulu okanye isifo se-bipolar, ukhulelwe, uceba ukukhulelwa, okanye uncancisa. Ikwabeka emngciphekweni abantu abane-ADHD, i-schizophrenia, kunye nesifo se-Alzheimer. Iziphumo ebezingalindelekanga ziquka isisu esibuhlungu, amaqhuqhuva, ukuncipha kwamandla, intloko ebuhlungu, ukungazinzi, isiyezi okanye ukudideka, kunye nokwanda kokuziva ukhululekile elangeni. Ngenxa yazo zonke ezi zinto zinobungozi, kubalulekile ukujonga ugqirha wakho ngaphambi kokuba uqale ukuthatha i-St. John's wort.
Ngenxa yokuba ukunqongophala kwevithamini B kuye kwanxulunyaniswa neempawu zokudakumba, ungacinga ngokongeza isongezelelo se-B Complex kunyango lwakho. Singabalandeli bezongezelelo zeThorne njengoko zigxininisa kakhulu kumgangatho kwaye uninzi lwazo, kuquka neThorne B Complex #6, ziqinisekiswe yi-NSF yezemidlalo, isiqinisekiso esiqinileyo somntu wesithathu esiqinisekisa ukuba izongezelelo zenza oko zikutshoyo kwileyibhile (kwaye akukho nto imbi). ). Iqulethe iivithamini ze-B ezisebenzayo ukunceda umzimba uzifunxe ngcono kwaye ayinazo naziphi na izinto ezisibhozo eziphambili ze-allergen.
Kubalulekile ukuqaphela ukuba izongezo zevithamini B azikabonakali ukuba ziyayinyanga ingcinezelo, ingakumbi kubantu abangenazo iziphene zevithamini B. Ukongeza, uninzi lwabantu lunokwanelisa iimfuno zabo zevithamini B ngokutya kwabo, ngaphandle kokuba ungummi wemifuno, apho isongezo sevithamini B12 sinokunceda. Nangona iziphumo ezimbi zokuthatha iivithamini B ezininzi zinqabile, jonga ugqirha wakho ukuqinisekisa ukuba awufumani ngaphezu komda wakho wokutya owamkelekileyo.
Ifomu: Ikhaphu | Ubungakanani bokukhonza: Ikhaphu e-1 Iqulethe ii-multivitamins | Izithako ezisebenzayo: i-thiamine, i-riboflavin, i-niacin, i-vitamin B6, i-folic acid, i-vitamin B12, i-pantothenic acid, i-choline | Iziphako Ngesikhongozeli: 60
Izongezo ze-folic acid zithengiswa njenge-folic acid (efunekayo ngumzimba ukuyiguqula ibe yifom onokuyisebenzisa) okanye i-folic acid (igama elisetyenziselwa ukuchaza iintlobo ezahlukeneyo ze-B9, kubandakanya i-5-methyltetrahydrofolate, efinyeziweyo njenge-5-MTHF), eluhlobo olusebenzayo lwe-B9. I-Vitamin B9. Izifundo zibonisa ukuba iidosi eziphezulu ze-methylfolate, xa zidityaniswe ne-antidepressants, zinokunciphisa iimpawu zokudakumba, ngakumbi kubantu abanokudakumba okuphakathi ukuya kokukhulu. Nangona kunjalo, i-folic acid ayibonakali ukuba inika izibonelelo ezifanayo.
Iingenelo zibonakala ngakumbi kubantu abatya ukutya okungenazo i-folic acid. Ukongeza, abanye abantu banotshintsho lwemfuza olunciphisa amandla okuguqula i-folate ibe yi-methylfolate, apho kubalulekile ukuthatha i-methylfolate ngqo.
Siyayithanda iThorne 5-MTHF 15mg kuba inika uhlobo olusebenzayo lwe-folic acid kwidosi exhaswa luphando. Nangona esi songezo singakhange siqinisekiswe yenye yeenkampani zethu eziphambili zovavanyo, iThorne yaziwa ngezithako zayo ezikumgangatho ophezulu kwaye ivavanywa rhoqo ukuze kubonwe izinto ezingcolisayo. Ngenxa yokuba esi songezo sisebenza kuphela xa sidityaniswe nezinye iindlela zonyango lokudakumba, kubalulekile ukujonga ugqirha wakho ngaphambi kokuba uqale ukusithatha ukuqinisekisa ukuba sifanelekile kwisicwangciso sakho sonyango.
Uhlobo: i-capsule | Umthamo: 15 mg | Isithako esisebenzayo: L-5-methyltetrahydrofolate | Izixa ngesikhongozeli: 30
I-SAMe yikhompawundi yendalo emzimbeni elawula iihomoni kwaye ibandakanyeka kwimveliso yee-neurotransmitters i-dopamine kunye ne-serotonin. I-SAMe ibisetyenziswa ukunyanga ukudakumba iminyaka emininzi, kodwa kubantu abaninzi ayisebenzi njengee-SSRI kunye nezinye izidambisi-ntlungu. Nangona kunjalo, uphando olongezelelweyo okwangoku lufuneka ukuze kuchongwe inzuzo enokubakho yezonyango.
Uphando lubonisa iingenelo ze-SAMe kwiidosi (iidosi ezahlulweyo) ezingama-200 ukuya kwi-1600 mg ngosuku, ngoko ke kubalulekile ukusebenzisana nogqirha ogxile kwimpilo yengqondo kunye nezongezo ukuze amisele idosi efanelekileyo kuwe.
I-SAMe yiNature's Trove ivavanyiwe yinkqubo yokuqinisekisa ngokuzithandela yeConsumerLab.com kwaye yavotelwa njengolona khetho luphezulu kwi-SAMe Supplement Review ka-2022. Oku kuqinisekisa ukuba imveliso iqulethe iimpawu ezichaziweyo kwaye ayinazo izinto ezingcolisayo ezinokuba yingozi. Sikwathanda nokuba iNature's Trove I-SAMe inedosi ephakathi ye-400mg, enokunciphisa iziphumo ebezingalindelekanga kwaye yindawo elungileyo yokuqala, ngakumbi kubantu abanesifo sokudakumba esincinci ukuya kwesiphakathi.
Ayinazo izinto ezibangela i-allergies ezisibhozo, i-gluten kunye nemibala kunye neencasa ezenziweyo. Iqinisekisiwe yi-kosher kunye ne-non-GMO, nto leyo eyenza ukuba ibe lukhetho olufikelelekayo.
Ifomu: ithebhulethi | Umthamo: 400 mg | Isithako esisebenzayo: S-adenosylmethionine | Izixa ngesikhongozeli: 60.
Njengamayeza, izongezo zinokuba nemiphumo emibi. “I-SAMe inokubangela isicaphucaphu kunye nokuqhina. Xa i-SAMe ithathwa kunye nezinye iindlela zokudakumba ezisemgangathweni, le ndibaniselwano inokubangela i-mania kubantu abane-bipolar disorder,” utshilo uKhurana.
I-SAMe ikwaguqulwa emzimbeni ibe yi-homocysteine, egqithisileyo enokunyusa umngcipheko wesifo sentliziyo (CVD). Nangona kunjalo, kufuneka uphando oluthe kratya ukuqonda ulwalamano phakathi kokutya i-SAMe kunye nomngcipheko wesifo sentliziyo. Ukufumana iivithamini ze-B ezaneleyo ekutyeni kwakho kunokunceda umzimba wakho ulahle i-homocysteine ​​egqithisileyo.
Kukho izongezo ezininzi ezithengiswayo ezinokuxhasa impilo yengqondo, ziphucule imeko yengqondo, kwaye zinciphise iimpawu zokudakumba. Nangona kunjalo, uninzi lwazo aluxhaswa luphando. Oku kunokuba luncedo kwezinye iimeko kwabanye abantu, kodwa uphando oluphezulu luyafuneka ukuze kwenziwe iingcebiso ezinamandla.
Kukho unxibelelwano oluqinileyo phakathi kwamathumbu nengqondo, kwaye izifundo zibonise unxibelelwano phakathi kwe-gut microbiome (ikoloni yebhaktheriya efumaneka emathunjini) kunye nokudakumba.
Abantu abaneengxaki zokugaya ukutya abaziwayo banokuzuza kwiiprobiotics kwaye bafumane ezinye iingenelo zeemvakalelo. Nangona kunjalo, uphando oluthe kratya luyafuneka ukuqonda idosi efanelekileyo kunye neentlobo ezithile zeeprobiotics. Ngaphezu koko, uphando lubonise ukuba kubantu abaphilileyo, unyango aluzisi iingenelo zokwenyani.
Kusoloko kuyinto entle ukuthetha nogqirha, ingakumbi lowo ugxile kwimpilo yokugaya ukutya, ukuze afumanise ukuba i-probiotic supplement inokunceda na.
“Ukongeza i-5-hydroxytryptophan, ekwaziwa ngokuba yi-5-HTP, kunokunyusa amanqanaba e-serotonin kwaye kube nefuthe elihle kwimood,” utshilo uKhurana. Imizimba yethu ivelisa i-5-HTP ngokwendalo kwi-L-tryptophan, i-amino acid efumaneka kwezinye ukutya okutyebileyo kwiproteni, kwaye iyiguqula ibe yi-serotonin kunye ne-melatonin. Yingakho esi songezo sithengiswa njengonyango lokudakumba nokulala. Nangona kunjalo, esi songezo sivavanyiwe kwizifundo ezimbalwa kuphela, ngoko akucaci ukuba sinceda kangakanani kwaye singakanani idosi.
Izongezo ze-5-HTP nazo zineziphumo ebezingalindelekanga ezibi, kuquka i-serotonin syndrome xa zithathwa kunye ne-SSRIs. “Abanye abantu abathatha i-5-HTP nabo banamava okuphambana okanye iingcinga zokuzibulala,” utshilo uPuelo.
Kukholeleka ukuba i-Curcumin inceda abantu abanengxaki yokudakumba ngokunciphisa ukudumba. Nangona kunjalo, izifundo ezivavanya iingenelo zayo zincinci kwaye umgangatho wobungqina okwangoku uphantsi. Uninzi lwabathathi-nxaxheba kuphando abathathe i-turmeric okanye i-curcumin (into esebenzayo kwi-turmeric) babesebenzisa ne-antidepressants.
Kukho uninzi lwee-vitamin, iiminerali, ii-antioxidant, kunye nezongezo zemifuno ezithengiswayo zokunyanga ukudakumba, kunye nobungqina obahlukeneyo obuxhasa ukusetyenziswa kwazo. Nangona izongezo zodwa zingenakukwazi ukunyanga ngokupheleleyo ukudakumba, ezinye izongezo zinokuba luncedo xa zisetyenziswa kunye nezinye iindlela zonyango. “Impumelelo okanye ukungaphumeleli kwesongezo kunokuxhomekeka kwizinto ezahlukeneyo ezifana nobudala, isini, uhlanga, izifo ezihambisana naso, ezinye izongezo kunye namayeza, nokunye,” utshilo uJennifer Haynes, MS, RDN, LD.
Ukongeza, “xa ucinga ngonyango lwendalo lokudakumba, kubalulekile ukuqonda ukuba unyango lwendalo lunokusebenza ixesha elide kunemithi kagqirha,” utshilo uSharon Puello, eMassachusetts, RD, CDN, CDCES.
Ukusebenza ngokusondeleyo nababoneleli bezempilo, kuquka neengcali zempilo yengqondo, kubalulekile xa kucingwa ngezongezo njengenxalenye yesicwangciso sonyango.
abantu abaneengxaki zesondlo. Xa kufikwa kwizongezo zevithamini kunye neeminerali, ezingaphezulu azingcono kangako. Nangona kunjalo, “ukungabikho kwevithamini B12, i-folic acid, i-magnesium kunye ne-zinc kubonakala ngathi kuyazenza zibe mandundu iimpawu zokudakumba kwaye kunokunciphisa ukusebenza kakuhle kwamayeza,” utshilo uHaynes. Ukulungisa ukungabikho kwevithamini D kubalulekile kwimpilo iyonke kwaye kunokunceda nasekudakumba. Yiyo loo nto kubalulekile ukujonga nomboneleli wakho wezempilo ukuze athathe izongezo ukuba uneengxaki zesondlo esithile.
Abantu abasebenzisa amayeza athile okudambisa uxinzelelo. I-SAMe, i-methylfolate, i-omega-3s, kunye ne-vitamin D nazo zinokuba luncedo ngakumbi xa zidityaniswe namayeza okudambisa uxinzelelo. Ukongeza, uHaynes uthi, “I-EPA ibonakalisiwe ukuba iphucula kakhulu indlela esabela ngayo kwiindlela ezahlukeneyo zokudambisa uxinzelelo.” Nangona kunjalo, kunokubakho umngcipheko wokusebenzisana namayeza athile, ngoko ke jonga ugqirha wakho ngaphambi kokuba wongeze ezi zongezo, okanye ngakumbi ukuba uthatha amayeza.
Abantu abangasabeli kakuhle kumayeza. “Abantu abanokungenelwa kakhulu zizithako zemifuno banokuquka abo banganyamezeliyo okanye abanganyamezeliyo kunyango oluqhelekileyo lokudakumba, kuquka amayeza engqondo kunye nonyango lwengqondo,” utshilo uSteinberg.
Abantu abaneempawu ezibuthathaka. Kukho ubungqina obuxhasa ukusetyenziswa kwezongezo ezithile, ezifana ne-St. John's wort, ingakumbi kubantu abaneempawu ezibuthathaka. Nangona kunjalo, ayinazo iziphumo ebezingalindelekanga kwaye inokuchaphazela amayeza amaninzi, ngoko ke lumka kwaye uxoxe ngeempawu kunye neendlela zonyango nomboneleli wakho wezempilo.
Eyona ndlela ilungileyo yokufumanisa ukuba izongezo ezahlukeneyo zokudakumba zikulungele na kukusebenzisana ngokusondeleyo nomboneleli wakho wezempilo. “Ngenxa yokuba iziqholo nezinye izongezo azilawulwa yi-FDA, awusoloko usazi ukuba oko ukufumanayo kukhuselekile na, ngoko ke wonke umntu kufuneka alumke,” utshilo uSteinberg. Nangona kunjalo, abanye abantu kufuneka baziphephe okanye basebenzise izongezo ezithile ngononophelo olukhulu, ingakumbi izongezo zezityalo.
Wonke umntu wahlukile kwaye oko kusebenza komnye umntu kusenokungasebenzi komnye. “Kubalulekile ukwazi ukuba izongezo zemifuno zinokwenza kube nzima ngakumbi ukudakumba kwizigulana,” utshilo uGauri Khurana, MD, MPH, ugqirha wengqondo kunye nomqeqeshi weklinikhi kwiYale School of Medicine.