Isu tinozvimiririra kuongorora zvese zvinokurudzirwa zvinhu uye masevhisi. Tinogona kuwana muripo kana ukadzvanya pane chinongedzo chatinopa. Kuti udzidze zvakawanda.
Sekureva kweNational Institutes of Health (NIH), vanhu vakuru vekuAmerica vanopfuura mamirioni makumi maviri nerimwe vakatambura nedepression yakakura muna 2020. COVID-19 yakonzera kuwedzera kwekuora mwoyo, uye avo vakatarisana nekushushikana kwakanyanya, kusanganisira kuomerwa kwemari, vanogona kunge vachiwedzera. kurwisa chirwere chepfungwa ichi.
Kana uri kusangana nekuora mwoyo, haisi mhosva yako uye unofanirwa kurapwa. Kune nzira dzakawanda dzekurapa kuora mwoyo zvinobudirira, asi yeuka kuti ichi chirwere chepfungwa chakakomba chisingafaniri kuenda pachako. "Kuora mwoyo chirwere chakapararira chehutano hwepfungwa chinosiyana mukuoma uye chinogona kurapwa nemhando dzakasiyana-siyana," akadaro Emily Stein, bhodhi rakasimbiswa chiremba wepfungwa uye mubatsiri purofesa wepfungwa paIcahn School of Medicine paGomo reSinai, Dr. Berger. . Paunosarudza kutanga kutora mishonga yekurapa kuora mwoyo, zvakakosha kuyeuka kuti kudya kunovaka muviri kunowanzoonekwa sekuwedzera kurapwa kwekuora mwoyo. Izvi zvinoreva kuti vanokwanisa kubatsira mamwe marapiro kuti anyatsoshanda, asi haasi ega marapiro anobatsira. Nekudaro, mamwe ma supplements anogona kudyidzana nemishonga nenzira dzine njodzi, uye izvo zvinoshanda kune vamwe vanhu zvinogona kuwedzera zviratidzo kune vamwe. Izvi zvingori zvikonzero zvishoma nei zvakakosha kushanda nemupi wako wehutano kana uri kufunga kutora ma supplements kuti ubatsire kudzikisa zviratidzo zvako.
Kana tichitarisa zvakasiyana-siyana zvekuwedzera zvekuora mwoyo, takafunga kushanda zvakanaka, njodzi, kusangana kwezvinodhaka, uye chechitatu bato chitupa.
Chikwata chedu chevanodya vakanyoreswa vanoongorora uye vanoongorora imwe neimwe yekuwedzera yatinokurudzira ichipokana neyedu yekuwedzera nzira. Mushure meizvozvo, bhodhi redu renyanzvi dzekurapa, vakanyoreswa vekudya, vanoongorora chinyorwa chimwe nechimwe chechokwadi chesainzi.
Nguva dzose tarisa nachiremba wako usati wawedzera kuwedzera kune kudya kwako kuti uone kuti kuwedzera kwakakodzera kune zvaunoda iwe pachako uye papi muyero.
Eicosapentaenoic acid (EPA) inonzi omega-3 fatty acid. Carlson Elite EPA Gems ine 1,000 mg yeEPA, muyero uyo tsvakiridzo yakaratidza inogona kubatsira kurapa kushushikana. Kunyange zvazvo zvisingabviri kushanda pachazvo kana kuvandudza mafungiro ako kana uine utano hwakanaka, pane uchapupu hunotsigira kubatanidza EPA nemishonga inoderedza kuora mwoyo. Carlson Elite EPA Gems akaedzwa neConsumerLab.com's yekuzvidira certification chirongwa uye akavhota Sarudzo yepamusoro mu2023 Omega-3 Supplement Wongororo. Izvi zvinotsigira kuti chigadzirwa chine maitiro akaziviswa uye hachina zvinosvibisa zvinogona kukuvadza. Pamusoro pezvo, inotenderwa kunaka uye kuchena neInternational Fish Oil Standard (IFOS) uye isiri-GMO.
Kusiyana nemamwe mafuta ehove anowedzera, ane zvishoma zvishoma, asi kana ukasangana nehove burps, zvichengete mufiriji kana mufiriji.
Nehurombo, zvemhando yepamusoro zvekuwedzera zvinogona kudhura, senge ino. Asi bhodhoro rimwe chete rine mwedzi mina, saka unongo rangarira kuzadza katatu pagore. Nemhaka yokuti yakagadzirwa nemafuta ehove, inogona kunge isina kuchengeteka kune vanhu vane hove yehove, uye haisi yezvinomera kana vegan.
Isu tiri mafani emavhitaminzi chaiwo nekuti ane USP anosimbiswa uye anowanzo kutengeka. Vanopa vhitamini D yekuwedzera mumadosi anotangira pa1,000 IU kusvika pa5,000 IU, zvinoreva kuti unogona kuwana mushonga unoshanda wakakunakira. Usati watora vhitamini D zvinowedzera, ipfungwa yakanaka kutarisa mazinga eropa rako revhitamini D kuti uone kuti hauna kukwana. Muongorori wezvekudya akanyoreswa kana mutarisiri wehutano anogona kukubatsira kuona dosi yakakunakira iwe.
Zvakakosha kuyeuka kuti tsvakurudzo pamusoro pevhitamini D yekuwedzera uye kuora mwoyo kunopesana. Kunyange zvazvo zvichiita kunge kune kushamwaridzana pakati pemazinga evhitamini D akaderera uye njodzi yekuora mwoyo, hazvina kujeka kana zvinowedzera zvinopa rubatsiro rwakawanda. Izvi zvinogona kureva kuti ma supplements haasi kubatsira, kana kuti pane zvimwe zvikonzero, sekunyanya kuratidzwa kwezuva.
Nekudaro, kana iwe usina vhitamini D, kuwedzera kwakakosha kune hutano hwese uye kunogona kupa mamwe mabhenefiti epakati pemoyo.
John's wort inogona kunge inoshanda mukurapa kuora mwoyo kwakapfava kusvika pakati nepakati seselective serotonin reuptake inhibitors (SSRIs), imwe yemishonga inonyanya kunyorerwa yekuora mwoyo. Nekudaro, zvakakosha kuti utarise nachiremba wako usati watanga kushandisa iyi yekuwedzera sezvo inogona kuve nenjodzi kune vanhu vazhinji.
Paunosarudza St. John's wort supplement, zvakakosha kufunga nezvehuwandu uye fomu. Zvidzidzo zvizhinji zvakatarisa kuchengetedzwa uye kushanda kwezvinyorwa zviviri zvakasiyana (hypericin uye hypericin) panzvimbo yemuriwo wose. Zvidzidzo zvinoratidza kuti kutora 1-3% hypericin 300 mg 3 kanomwe pazuva uye 0.3% hypericin 300 mg 3 kanomwe pazuva kunogona kubatsira. Iwe unofanirwawo kusarudza chigadzirwa chinosanganisira zvikamu zvose zvechirimwa (maruva, madzinde, uye mashizha).
Imwe tsvakurudzo itsva inotarisa mishonga yose (kwete zvinyorwa) uye inoratidza kushanda. Kumiti yese, tsvaga madosi ane 01.0.15% hypericin anotorwa kaviri kana kana pazuva. Zvisinei, zvakakosha kuziva kuti mishonga yose ingangove yakasvibiswa necadmium (carcinogen uye nephrotoxin) nemutobvu.
Isu tinoda Nature's Way Perika nekuti haisi chete yechitatu bato yakaedzwa, zvakare ine tsvakurudzo-inotsigirwa 3% hypericin. Zvakanyanya, apo ConsumerLab.com yakaedza chigadzirwa, huwandu chaihwo hwehypericin hwaive hwakaderera pane hwakanyorwa, asi ichiri mukati meiyo yakakurudzirwa saturation level ye1% kusvika 3%. Kana tichienzanisa, zvinenge zvese zve St. John's wort supplements zvakaedzwa neConsumerLab.com zvaiva zvishoma pane zvakanyorwa pa label.
Chimiro: Tablet | Chiyero: 300 mg | Active ingredient: St. John's wort extract (dzinde, shizha, ruva) 3% hypericin | Sevhisi pamudziyo wega:60
John's wort inogona kubatsira vamwe vanhu, asi mune vamwe, inogona kuwedzera zviratidzo zvekuora mwoyo. Inozivikanwa kupindirana nemishonga yakawanda, kusanganisira antidepressants, allergy mishonga, mapiritsi ekuberekwa, chikosoro, immunosuppressants, mishonga yeHIV, sedatives, nezvimwewo. Dzimwe nguva zvinogona kuita kuti mushonga wacho usanyanya kushanda, dzimwe nguva unogona kuita kuti uwedzere kushanda, uye dzimwe nguva zvinogona kuva nengozi kuwedzera migumisiro yechirwere.
“Kana St. John’s wort ikatorwa neSSRI, unogona kuita serotonin syndrome. Ose ari maviri St. John's wort uye SSRIs anowedzera serotonin mwero muuropi, izvo zvinogona kuremedza sisitimu uye kutungamirira kumakamhere etsandanyama, kudikitira zvakanyanya, kushatirwa, uye kupisa. Zviratidzo zvakadai semanyoka, kudedera, kuvhiringidzika uye kunyange kuona zvinhu. Kana ikasarapwa inogona kuuraya,” akadaro Khurana.
St. John's wort hainawo kukurudzirwa kana uine chirwere chikuru chekuora mwoyo kana bipolar disorder, uri nepamuviri, uchironga kuva nepamuviri, kana uchiyamwisa. Inoisawo njodzi kune vanhu vane ADHD, schizophrenia, uye chirwere cheAlzheimer. Zvinogona kuitika zvinosanganisira kugumbuka mudumbu, mikoko, kuderera kwesimba, kutemwa nemusoro, kusagadzikana, dzungu kana kuvhiringika, uye kuwedzera kunzwa kwezuva. Nekuda kwezvinhu izvi zvese zvine njodzi, zvakakosha kubvunza chiremba wako usati watanga kutora St. John's wort.
Nekuti kushomeka kwevhitamini B kwakabatana nezviratidzo zvekuora mwoyo, unogona kufunga kuwedzera B Complex yekuwedzera kuchirongwa chako chekurapa. Isu tiri mafani eThorne supplements sezvavanoisa zvakanyanya kusimba pamhando uye mazhinji acho, anosanganisira Thorne B Complex #6, ane NSF yakasimirirwa yemitambo, yakaomarara yechitatu-bato certification inoita kuti ma supplements aite zvavanotaura pane iyo label (uye. hapana chimwe). ) Iine mavhitaminzi eB anoshanda kuti abatsire muviri kuatora zvirinani uye haina chero yemasere makuru anokonzera.
Zvakakosha kucherechedza kuti B vitamin supplement haina kuratidzwa kurapa kuora mwoyo, kunyanya kune vanhu vasina B vitamin kushomeka. Pamusoro pezvo, vanhu vazhinji vanogona kusangana nezvinodiwa zvavo zvevhitamini B kuburikidza nekudya kwavo, kunze kwekunge iwe uri wemuriwo, mune iyo nyaya yekuwedzera vhitamini B12 inogona kubatsira. Kunyange zvazvo migumisiro yakaipa kubva pakutora mavhitamini akawanda eB isingawanzoitiki, tarisa nachiremba wako kuti uone kuti hausi kuwana zvinopfuura muganhu wako unogamuchirwa wekudya.
Chimiro: Capsule | Kushumira Kukura: 1 capsule Iine multivitamins | Active Ingredients: thiamine, riboflavin, niacin, vhitamini B6, folic acid, vhitamini B12, pantothenic acid, choline | Sevhisi pamudziyo wega:60
Folic acid supplements inotengeswa sefolic acid (inodiwa nemuviri kuishandura kuita fomu yainogona kushandisa) kana folic acid (izwi rinoshandiswa kutsanangura zvakasiyana siyana zveB9, kusanganisira 5-methyltetrahydrofolate, yakapfupikiswa se5-MTHF), inova iyo inoshanda fomu yeB9. Vitamin B9. Zvidzidzo zvinoratidza kuti methylfolate yakawanda, kana yakabatanidzwa nemishonga inoderedza kuora mwoyo, inogona kuderedza zviratidzo zvekuora mwoyo, kunyanya kune vanhu vane kuora mwoyo kwakanyanya. Nekudaro, folic acid haina kuratidzwa kuti inopa mabhenefiti akafanana.
Mabhenefiti anonyanya kutaurwa kune vanhu vane kudya kwakashomeka mu folic acid. Mukuwedzera, vamwe vanhu vane genetic mutation iyo inoderedza kukwanisa kushandura folate ku methylfolate, pane izvo zvakakosha kutora methylfolate zvakananga.
Isu tinoda Thorne 5-MTHF 15mg nekuti inopa inoshanda fomu yefolic acid muyedzo-inotsigirwa dosi. Kunyangwe ichi chekuwedzera chisina kusimbiswa neimwe yedu inotungamira yechitatu bato rekuyedza makambani, Thorne inozivikanwa nemhando yayo yemhando yepamusoro uye inogara ichiongororwa kusvibiswa. Nekuti ichi chekuwedzera chinoshanda chete kana chasanganiswa nemamwe marapirwo ekuora mwoyo, zvakakosha kubvunza chiremba wako usati watanga kuitora kuti uve nechokwadi chekuti inokodzera chirongwa chako chekurapa.
Chimiro: capsule | Dosage: 15 mg | Active ingredient: L-5-methyltetrahydrofolate | Sevhisi pamudziyo wega: 30
SAMe chinhu chinongoitika chega mumuviri chinodzora mahomoni uye chinobatanidzwa mukugadzirwa kweiyo neurotransmitters dopamine uye serotonin. SAMe yave ichishandiswa kurapa kuora mwoyo kwemakore akawanda, asi kuvanhu vakawanda haina kushanda seSSRIs nemamwe antidepressants. Zvisinei, tsvakurudzo yakawanda ikozvino inodiwa kuti uone zvingangobatsira kliniki.
Tsvagiridzo inoratidza mabhenefiti eSAMe mumadosi (akakamurwa madosi) e200 kusvika 1600 mg pazuva, saka zvakakosha kushanda nachiremba anorapa hutano hwepfungwa uye ma supplements kuti atarise dosi yakakunakira iwe.
SAMe neNature's Trove yakaedzwa neConsumerLab.com yekuzvidira certification chirongwa uye yakavhota sarudzo yepamusoro mu2022 SAMe Supplement Wongororo. Izvi zvinotsigira kuti chigadzirwa chine maitiro akaziviswa uye hachina zvinosvibisa zvinogona kukuvadza. Isu tinoda zvakare kuti Nature's Trove SAMe ine ine mwero 400mg dosi, iyo inogona kuderedza mhedzisiro uye yakanaka yekutanga nzvimbo, kunyanya kune vanhu vane nyoro kusvika pakati pekuora mwoyo.
Iyo yemahara kubva kune masere makuru emagetsi, gluten uye ekugadzira mavara uye flavour. Iyo kosher uye isiri-GMO yakasimbiswa, ichiita iyo inokwanisika sarudzo.
Chimiro: tablet | Dosage: 400 mg | Active ingredient: S-adenosylmethionine | Sevhisi pamudziyo wega:60.
Semishonga, ma supplements anogona kuva neside effects. “SAMe inogona kukonzeresa kusvotwa nekuzvimbirwa. Kana SAMe inotorwa neakawanda akajairwa antidepressants, musanganiswa uyu unogona kukonzera mania muvanhu vane bipolar disorder, "Khurana akadaro.
SAMe inoshandurwawo mumuviri kuita homocysteine, iyo yakawandisa inogona kuwedzera njodzi yechirwere chemoyo (CVD). Nekudaro, kutsvagisa kwakawanda kunodiwa kuti unzwisise hukama pakati peSAMe kutora uye njodzi yechirwere chemoyo. Kuwana mavhitamini eB akakwana mukudya kwako kunogona kubatsira muviri wako kubvisa yakawandisa homocysteine.
Kune akawanda ezvekuwedzera pamusika anogona kutsigira hutano hwepfungwa, kugadzirisa mafungiro, uye kuderedza zviratidzo zvekuora mwoyo. Zvisinei, vazhinji vavo havatsigirwi nekutsvakurudza. Izvi zvinogona kubatsira mune zvimwe zviitiko kune vamwe vanhu, asi kumwe kutsvagisa kwemhando yepamusoro kunodiwa kuita kurudziro yakasimba.
Pane hukama hwakasimba pakati pehura nehuropi, uye zvidzidzo zvakaratidza kubatana pakati pegut microbiome (bhakteria colony inowanikwa mumatumbo) uye kuora mwoyo.
Vanhu vane chirwere chekudya chinozivikanwa vanogona kubatsirwa kubva kumaprobiotics pamwe nekuwana mamwe mabhenefiti emanzwiro. Nekudaro, kutsvagisa kwakawanda kunodiwa kuti unzwisise iyo yakakwana dosage uye chaiwo marudzi emaprobiotics. Uyezve, zvidzidzo zvakaratidza kuti kuvanhu vane utano hwakanaka, kurapa hakuunzi betsero chaidzo.
Nguva dzose iri pfungwa yakanaka kutaura nachiremba, kunyanya uyo anonyanya kugadzirisa hutano hwekudya, kuti aone kana probiotic supplement inogona kubatsira.
"Kuwedzera ne5-hydroxytryptophan, inozivikanwawo se5-HTP, inogona kuwedzera mazinga e serotonin uye kuva nemigumisiro yakanaka pamafungiro," anodaro Khurana. Mitumbi yedu inogadzira 5-HTP kubva kuL-tryptophan, amino acid inowanikwa mune zvimwe zvekudya zvine mapuroteni, uye inoshandura kuita serotonin uye melatonin. Ichi ndicho chikonzero chekuwedzera ichi chinotengeswa semushonga wekuora mwoyo uye kurara. Nekudaro, iyi yekuwedzera yakaedzwa chete muzvidzidzo zvishoma, saka hazvizivikanwe kuti inobatsira yakawanda sei uye pachiyero chipi.
5-HTP yekuwedzera inewo yakakomba mhedzisiro, kusanganisira serotonin syndrome kana inotorwa neSSRIs. "Vamwe vanhu vanotora 5-HTP vanosanganawo nekupenga kana kufunga kuzviuraya," anodaro Puelo.
Curcumin inofungidzirwa kubatsira vanhu vane kuora mwoyo nekuderedza kuzvimba. Nekudaro, zvidzidzo zvekuyedza mabhenefiti ayo mashoma uye mhando yehumbowo parizvino yakaderera. Vazhinji vatori vechikamu chekudzidza vakatora turmeric kana curcumin (iyo inoshanda musanganiswa muturmeric) vaive vachitorawo antidepressants.
Kune akawanda evhitamini, mineral, antioxidant, uye herbal supplements pamusika kurapa kushushikana, nehumbowo hwakasiyana hunotsigira kushandiswa kwavo. Nepo ma supplements ari ega asingakwanisi kurapa kushushikana zvachose, mamwe ekuwedzera anogona kubatsira kana akashandiswa pamwe chete nemamwe marapirwo. "Kubudirira kana kukundikana kwekuwedzera kunogona kuvimba nezvinhu zvakasiyana-siyana zvakadai sezera, zvepabonde, rudzi, comorbidities, zvimwe zvinowedzera uye mishonga, nezvimwewo," anodaro Jennifer Haynes, MS, RDN, LD.
Mukuwedzera, “kana tichifunga nezvekurapa kwomuzvarirwo nokuda kwokuora mwoyo, zvinokosha kunzwisisa kuti kurapa kwomuzvarirwo kunogona kushanda kwenguva refu kupfuura mishonga yakanyorwa nachiremba,” anodaro Sharon Puello, Massachusetts, RD, CDN, CDCES.
Kushanda pamwe chete nevarapi vehutano, kusanganisira vashandi vehutano hwepfungwa, kwakakosha kana uchifunga nezvekuwedzera sechikamu chechirongwa chekurapa.
vanhu vane kushaya zvokudya zvinovaka muviri. Kana zvasvika kune vhitamini nemamineral supplements, zvakawanda hazvisi nani. Zvisinei, "vitamin B12, folic acid, magnesium uye zinc deficiencies inoratidzika kuwedzera zviratidzo zvekuora mwoyo uye inogona kuderedza kushanda kwemishonga," akadaro Haynes. Kugadzirisa kushomeka kwevhitamini D kwakakosha kune hutano hwese uye kunogona kubatsira nekuora mwoyo. Ndicho chikonzero nei zvakakosha kutarisa nemutarisiri wako wehutano kuti atore ma supplements kana iwe usingakwanisi mune chimwe chikafu chinovaka muviri.
Vanhu vanotora mamwe antidepressants. SAMe, methylfolate, omega-3s, uye vhitamini D zvinogonawo kubatsira zvakanyanya kana zvakabatanidzwa nemishonga inoderedza kuora mwoyo. Pamusoro pezvo, Haynes anoti, "EPA yakaratidzwa kuvandudza zvakanyanya kupindura kune akasiyana-siyana anodzvinyirira." Zvisinei, panogona kuva nengozi yekudyidzana nemimwe mishonga, saka bvunza chiremba wako usati wawedzera izvi zvinowedzera, kunyanya kana uri pamushonga. .
Vanhu vasingadaire zvakanaka kumishonga. "Vanhu vangangobatsirwa nemishonga yemishonga inogona kusanganisira avo vasingashiviriri kana kuti vasingadi kurapwa kwakanyanya kwekuora mwoyo, kusanganisira mishonga yepfungwa uye psychotherapy," akadaro Steinberg.
Vanhu vane zviratidzo zvinyoro. Pane humwe uchapupu hunotsigira kushandiswa kwezvimwe zvinowedzera, zvakadai seSt. John's wort, kunyanya kune vanhu vane zviratidzo zvishoma. Nekudaro, haina mhedzisiro uye inogona kudyidzana nemishonga yakawanda, saka chenjera uye kurukura nezvezviratidzo uye nzira dzekurapa nemupi wako wehutano.
Nzira yakanakisa yekuona kana zvakasiyana-siyana zvekuora mwoyo zvinowedzera zvakakukodzera iwe kushanda padhuze nemutarisiri wako wehutano. "Nekuti makwenzi uye zvimwe zvekuwedzera hazvisi kudzorwa neFDA, haugaroziva kana zvauri kuwana zvakachengeteka, saka munhu wese anofanira kungwarira," Steinberg akadaro. Nekudaro, vamwe vanhu vanofanirwa kudzivirira kana kushandisa zvimwe zvekuwedzera nekuchenjerera kwakanyanya, kunyanya mishonga yekuwedzera.
Munhu wese akasiyana uye izvo zvinoshanda kune mumwe munhu zvinogona kusashanda kune mumwe. "Zvakakosha kuziva kuti mishonga yekuwedzera inogona kuwedzera zvakanyanya kuora mwoyo muvarwere," akadaro Gauri Khurana, MD, MPH, chiremba wepfungwa uye murayiridzi wekiriniki paYale School of Medicine.