Isu tinoongorora zvinhu zvese nemasevhisi anokurudzirwa takazvimiririra. Tinogona kubhadharwa kana ukadzvanya pane chinongedzo chatinopa. Kuti udzidze zvakawanda.
Sekureva kweNational Institutes of Health (NIH), vanhu vakuru vekuAmerica vanopfuura mamiriyoni makumi maviri nerimwe vakatambura nechirwere chekushungurudzika kukuru muna 2020. COVID-19 yakakonzera kuwedzera kwekushungurudzika, uye avo vari kutarisana nekushushikana kukuru, kusanganisira matambudziko emari, vanogona kunge vari panjodzi huru yekurwara nechirwere ichi chepfungwa.
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 chisingafanirwe kupera chega. "Kuora mwoyo chirwere chepfungwa chakapararira chinosiyana-siyana uye chinogona kurapwa nenzira dzakasiyana-siyana," akadaro Emily Stein, chiremba wepfungwa ane certified board uye mubatsiri wepurofesa wezvepfungwa paIcahn School of Medicine paMount Sinai, Dr. Berger. . Pakusarudza kutanga kutora mishonga yekurapa kuora mwoyo, zvakakosha kuyeuka kuti mishonga yekuwedzera inoonekwa seimwe nzira yekurapa kuora mwoyo. Izvi zvinoreva kuti inogona kubatsira mamwe marapirwo kuti ave anoshanda zvakanyanya, asi haasi mishonga inoshanda yega. Zvisinei, mimwe mishonga yekuwedzera inogona kushanda nemishonga nenzira dzine njodzi, uye zvinoshanda kune vamwe vanhu zvinogona kuwedzera zviratidzo kune vamwe. Izvi zvimwe zvikonzero nei zvichikosha kushanda nemupi wehutano wako kana uri kufunga kutora mishonga yekuwedzera kuderedza zviratidzo zvako.
Patakaongorora mishonga yakasiyana-siyana yekuderedza kushungurudzika, takafunga nezvekushanda kwayo, njodzi, kudyidzana kwemishonga, uye chitupa chevamwe vanhu.
Chikwata chedu chenyanzvi dzezvekudya dzakanyoreswa chinoongorora uye chinoongorora chimwe nechimwe chezvinowedzera chatinokukurudzira tichichienzanisa nenzira yedu yekuwedzera. Mushure meizvozvo, bhodhi redu renyanzvi dzezvekurapa, nyanzvi dzezvekudya dzakanyoreswa, dzinoongorora chinyorwa chega chega kuti chionekwe kuti chakarurama here mune zvesainzi.
Gara uchibvunza chiremba wako usati wawedzera chimwe chinhu chekuwedzera mukudya kwako kuti uve nechokwadi chekuti chinowedzerwa chacho chakakodzera zvaunoda iwe pachako uye kuti chinoshanda sei.
Eicosapentaenoic acid (EPA) iomega-3 fatty acid. Carlson Elite EPA Gems ine 1,000 mg yeEPA, dose iyo tsvakurudzo yakaratidza kuti inogona kubatsira kurapa kushungurudzika. Kunyange zvazvo zvisingaite kuti ishande yoga kana kuvandudza mafungiro ako kana uine hutano hwakanaka, pane humbowo hunotsigira kusanganisa EPA nemishonga inorwisa kushushikana. Carlson Elite EPA Gems yakaedzwa nechirongwa cheConsumerLab.com chekuzvipira uye yakavhoterwa seTop Choice mu2023 Omega-3 Supplement Review. Izvi zvinosimbisa kuti chigadzirwa ichi chine hunhu hwakaziviswa uye hachina zvinhu zvinogona kukuvadza. Pamusoro pezvo, chakabvumidzwa kuti chine hunhu uye kuchena neInternational Fish Oil Standard (IFOS) uye hachisi cheGMO.
Kusiyana nemamwe mafuta ehove, ine kuravira kushoma mushure mekunwa, asi kana ukanzwa kusviba kwehove, zvichengete mufiriji kana mufiriji.
Zvinosuwisa kuti mishonga yemhando yepamusoro inogona kudhura, senge iyi. Asi bhodhoro rimwe chete rine mushonga wemwedzi mina, saka unofanira kungoyeuka kuzadza katatu pagore. Nekuti yakagadzirwa nemafuta ehove, inogona kunge isina kuchengetedzeka kune vanhu vane allergies yehove, uye zvakare haisi yemiriwo kana yevegan.
Isu tinofarira mavhitamini echisikigo nekuti ane certification yeUSP uye anowanzo kudhura. Vanopa mavhitamini D ekuwedzera muhuwandu hwemadhigirii anotangira pa1,000 IU kusvika pa5,000 IU, zvinoreva kuti unogona kuwana mushonga unoshanda wakakunakira. Usati watora mishonga yekuwedzera yevhitamini D, zvakanaka kuti utarise huwandu hwevhitamini D muropa rako kuti uve nechokwadi chekuti hauna kukwana. Nyanzvi yezvekudya yakanyoreswa kana mupi wehutano anogona kukubatsira kusarudza mushonga wakanakira iwe.
Zvakakosha kuyeuka kuti tsvakiridzo pamusoro pekuwedzera vhitamini D uye kuora mwoyo haienderane. Kunyange zvazvo zvichiita sekunge paine hukama pakati pehuwandu hwakaderera hwevhitamini D nenjodzi yekuora mwoyo, hazvizivikanwe kana mishonga yekuwedzera ichibatsira zvikuru. Izvi zvinogona kureva kuti mishonga yekuwedzera haisi kubatsira, kana kuti pane zvimwe zvikonzero, zvakaita sekushomeka kwekuvhenekerwa nezuva.
Zvisinei, kana usina vhitamini D yakakwana, kudya zvinovaka muviri kwakakosha pahutano hwako uye kunogona kukupa mabhenefiti ari pakati nepakati epfungwa.
Mushonga weSt. John's wort ungangoshanda zvakanaka pakurapa kushushikana kudiki kusvika pakati nepakati semushonga unodzivirira kudzokororwa kweserotonin (SSRIs), mumwe wemishonga inowanzo nyorerwa varwere vekurwadziwa kwepfungwa. Zvisinei, zvakakosha kuti ubvunze chiremba wako usati watanga kushandisa mushonga uyu nekuti unogona kuva nengozi kuvanhu vazhinji.
Pakusarudza mushonga weSt. John's wort, zvakakosha kufunga nezvemupimo nechimiro chawo. Ongororo dzakawanda dzakatarisa kuchengetedzeka uye kushanda kwemishonga miviri yakasiyana (hypericin nehypericin) pane mushonga wese. Ongororo dzinoratidza kuti kutora 1-3% hypericin 300 mg katatu pazuva uye 0.3% hypericin 300 mg katatu pazuva kunogona kubatsira. Unofanirawo kusarudza mushonga une zvikamu zvese zvemuti (maruva, madzinde, nemashizha).
Imwe tsvakurudzo itsva inotarisa mishonga yese (kwete mishonga inotorwa kubva mumiti) uye inoratidza kushanda kwayo. Kune miti yese, tsvaga madosi ane 01.0.15% hypericin inotorwa kaviri kusvika kana pazuva. Zvisinei, zvakakosha kuziva kuti mishonga yese ine mukana wekusvibiswa ne cadmium (carcinogen ne nephrotoxin) uye lead.
Tinoda Nature's Way Perika nekuti haisi kungoongororwa nevanhu vechitatu chete, asiwo ine 3% hypericin inotsigirwa neongororo. Zvinonyanya kukosha kuti, apo ConsumerLab.com yakaedza chigadzirwa ichi, huwandu chaihwo hwehypericin hwaive hwakaderera pane hwakanyorwa, asi huchiri mukati mehuwandu hwakakurudzirwa hwe1% kusvika 3%. Kana tichienzanisa, zvinenge zvese zvinowedzerwa zveSt. John's wort zvakaedzwa neConsumerLab.com zvaive zvishoma pane zvakanyorwa pachinyorwa.
Fomu: Piritsi | Chipimo: 300 mg | Chinhu chinoshanda: St. John's wort extract (dzinde, shizha, ruva) 3% hypericin | Kushandiswa Pamudziyo: 60
Mushonga weSt. John's wort unogona kubatsira vamwe vanhu, asi kune vamwe, unogona kuwedzera zviratidzo zvekuora mwoyo. Unozivikanwa nekushanda pamwe chete nemishonga yakawanda, kusanganisira mishonga inorwisa kushushikana kwepfungwa, mishonga yeallergy, mapiritsi ekudzivirira pamuviri, mishonga inodzvinyirira chikosoro, mishonga inodzvinyirira immune system, mishonga yeHIV, mishonga inonyaradza marwadzo, nezvimwewo. Dzimwe nguva mushonga uyu unogona kusashanda zvakanaka, dzimwe nguva unogona kuita kuti ushande zvakanaka, uye dzimwe nguva zvinogona kuva nengozi kuwedzera migumisiro yakaipa.
"Kana St. John's wort ikatorwa neSSRI, unogona kutanga serotonin syndrome. St. John's wort neSSRIs zvese zvinowedzera huwandu hweserotonin muuropi, izvo zvinogona kuremedza muviri uye kutungamira kurwadza kwetsandanyama, kudikitira zvakanyanya, kushatirwa, uye fivha. Zviratidzo zvakaita semanyoka, kudedera, kuvhiringidzika uye kunyange kuona zvinhu zvisipo. Kana zvikasarapwa, zvinogona kuuraya," akadaro Khurana.
Mushonga weSt. John's wort haukurudzirwiwo kana uine chirwere chekushungurudzika kukuru kana bipolar disorder, une pamuviri, uri kuronga kuva nepamuviri, kana kuti uri kuyamwisa. Unoisawo njodzi kuvanhu vane ADHD, schizophrenia, uye chirwere cheAlzheimer's. Migumisiro inogona kuitika inosanganisira dumbu rakavhiringidzika, mapundu, simba shoma, musoro, kusagadzikana, dzungu kana kuvhiringidzika, uye kunzwa kwakanyanya kurwara nezuva. Nekuda kwezvinhu izvi zvese zvine njodzi, zvakakosha kuti ubvunze chiremba wako usati watanga kutora mushonga weSt. John's wort.
Nekuti kushomeka kwevhitamini B kwakabatana nezviratidzo zvekuora mwoyo, unogona kufunga nezvekuwedzera B Complex supplement kune yako regimen yekurapwa. Isu tinofarira Thorne supplements sezvo vachinyanya kusimbisa kunaka uye vazhinji vavo, kusanganisira Thorne B Complex #6, vane NSF certification yemitambo, yakasimba third-party certification iyo inoita kuti supplements iite zvayataura pane label (uye hapana chimwe). ). Ine active B vitamins inobatsira muviri kuinwa zviri nani uye haina chero chimwe chezvinhu zvisere zvikuru zvinokonzera allergy.
Zvakakosha kuziva kuti mavhitamini eB haasati aratidzwa kuti anorapa kushushikana, kunyanya kuvanhu vasina kushomeka kwevhitamini yeB. Pamusoro pezvo, vanhu vazhinji vanogona kugutsa zvinodiwa nevhitamini yeB kuburikidza nekudya kwavo, kunze kwekunge iwe usingadyi miriwo chete, saka kuwedzerwa kwevhitamini B12 kunogona kubatsira. Kunyange hazvo migumisiro yakaipa kubva mukutora mavhitamini eB akawandisa isingawanzoitiki, bvunza chiremba wako kuti uve nechokwadi chekuti hausi kuwana zvinopfuura mwero wekudya kwaunobvumirwa.
Fomu: Kapisiyuru | Saizi Yekushumira: Kapisiyuru 1 Ine mavhitamini akawanda | Zvishandiso Zvinoshanda: thiamine, riboflavin, niacin, vhitamini B6, folic acid, vhitamini B12, pantothenic acid, choline | Zvishandiso Pamudziyo: 60
Zvinowedzerwa zve folic acid zvinotengeswa se folic acid (inodiwa nemuviri kuti uishandise kuita fomu yaunogona kushandisa) kana folic acid (izwi rinoshandiswa kutsanangura marudzi akasiyana eB9, kusanganisira 5-methyltetrahydrofolate, yakapfupikiswa se 5-MTHF), inova fomu inoshanda yeB9. Vitamin B9. Zvidzidzo zvinoratidza kuti methylfolate yakawanda, kana ikasanganiswa nemishonga inorwisa kuora mwoyo, inogona kuderedza zviratidzo zvekuora mwoyo, kunyanya kuvanhu vane kuora mwoyo kuri pakati nepakati kusvika kwakanyanya. Zvisinei, folic acid haina kuratidzwa kuti inopa mabhenefiti akafanana.
Mabhenefiti acho anonyanya kuonekwa kune vanhu vane kudya kusina folic acid yakakwana. Pamusoro pezvo, vamwe vanhu vane majini anochinja anoderedza kugona kwekushandura folate kuita methylfolate, saka zvakakosha kutora methylfolate zvakananga.
Tinoda Thorne 5-MTHF 15mg nekuti inopa folic acid inoshanda muhuwandu hwakatsigirwa neongororo. Kunyangwe ichi chinowedzera chisina kusimbiswa neimwe yemakambani edu epamusoro ekuongorora, Thorne inozivikanwa nezvinhu zvayo zvemhando yepamusoro uye inoongororwa nguva dzose kuti haina chepfu. Nekuti ichi chinowedzera chinoshanda chete kana chikasanganiswa nedzimwe nzira dzekurapa kushungurudzika, zvakakosha kuti ubvunze chiremba wako usati watanga kuitora kuti uve nechokwadi chekuti yakakodzera chirongwa chako chekurapa.
Chimiro: kapisiyu | Chipimo: 15 mg | Chinhu chinoshanda: L-5-methyltetrahydrofolate | Kugoverwa Pamudziyo: 30
SAMe chinhu chinowanikwa mumuviri chinodzora mahormone uye chinobatanidzwa mukugadzirwa kwe neurotransmitters dopamine ne serotonin. SAMe yave ichishandiswa kurapa kushungurudzika kwemakore mazhinji, asi kune vanhu vazhinji haisi kushanda zvakanaka seSSRIs nedzimwe mishonga yekuora mwoyo. Zvisinei, pari zvino panodiwa tsvakurudzo yakawanda kuti ione kubatsira kunogona kuitika mukurapa.
Tsvagiridzo inoratidza mabhenefiti eSAMe muzvipimo (zvakakamurwa) zve200 kusvika 1600 mg pazuva, saka zvakakosha kushanda nachiremba ane hunyanzvi muhutano hwepfungwa uye zvekudya zvinovaka muviri kuti aone piritsi rakanakira iwe.
SAMe neNature's Trove yakaedzwa nechirongwa cheConsumerLab.com chekuzvidira uye yakavhoterwa seyakanakisa mu2022 SAMe Supplement Review. Izvi zvinosimbisa kuti chigadzirwa ichi chine hunhu hwakaziviswa uye hachina zvinhu zvinogona kukuvadza. Tinodawo kuti Nature's Trove SAMe ine dose ine mwero we400mg, iyo inogona kuderedza migumisiro uye inzvimbo yakanaka yekutanga, kunyanya kune vanhu vane kushushikana kudiki kusvika pakati nepakati.
Haina zvinhu zvisere zvinokonzera allergies, gluten uye mavara ekugadzira uye manakiro. Yakanyoreswa sekosher uye isiri GMO, zvichiita kuti ive sarudzo inodhura zvishoma.
Fomu: piritsi | Chipimo: 400 mg | Chinhu chinoshanda: S-adenosylmethionine | Kugoverwa Pamudziyo: 60.
Kufanana nemishonga, mishonga yekuwedzera inogona kuva nemigumisiro yakaipa. "SAMe inogona kukonzera kuda kurutsa uye kuvimbiwa. Kana SAMe ikatorwa nemishonga yakawanda yekuderedza kushungurudzika, musanganiswa uyu unogona kukonzera mania muvanhu vane chirwere chebipolar," akadaro Khurana.
SAMe inoshandurwawo mumuviri kuita homocysteine, iyo yakawandisa inogona kuwedzera njodzi yechirwere chemwoyo (CVD). Zvisinei, kutsvagurudza kwakawanda kunodiwa kuti tinzwisise hukama huripo pakati pekudya SAMe nenjodzi yechirwere chemwoyo. Kuwana mavhitamini B akakwana mukudya kwako kunogona kubatsira muviri wako kubvisa homocysteine ​​yakawandisa.
Kune mishonga yakawanda yekuwedzera iri pamusika inogona kutsigira hutano hwepfungwa, kuvandudza mafungiro, uye kuderedza zviratidzo zvekuora mwoyo. Zvisinei, mizhinji yacho haitsigirwi neongororo. Izvi zvinogona kubatsira mune dzimwe nguva kune vamwe vanhu, asi tsvakiridzo yepamusoro-soro inodiwa kuti pave nekurudziro dzakasimba.
Pane hukama hwakasimba pakati peura nehuropi, uye zvidzidzo zvakaratidza hukama pakati pema microbiome emudumbu (boka remabhakitiriya rinowanikwa muura) nekuora mwoyo.
Vanhu vane matambudziko ekugaya chikafu anozivikanwa vanogona kubatsirwa nemaprobiotic pamwe nekuwana mamwe mabhenefiti emanzwiro. Zvisinei, kutsvagurudza kwakawanda kunodiwa kuti tinzwisise chiyero chakakodzera uye mhando dzakasiyana dzemaprobiotic. Uyezve, zvidzidzo zvakaratidza kuti kune vanhu vane hutano, kurapwa hakuunzi mabhenefiti chaiwo.
Nguva dzose zvakanaka kutaura nachiremba, kunyanya nyanzvi yehutano hwekugaya chikafu, kuti uone kana mishonga yekuwedzera inorwisa mabhakitiriya ichigona kubatsira.
"Kuwedzera 5-hydroxytryptophan, inozivikanwawo se5-HTP, kunogona kuwedzera mazinga e serotonin uye kuva nemigumisiro yakanaka pamanzwiro," anodaro Khurana. Miviri yedu inobereka 5-HTP kubva kuL-tryptophan, amino acid inowanikwa mune zvimwe zvekudya zvine mapuroteni akawanda, uye inoishandura kuita serotonin ne melatonin. Ndokusaka ichi chinowedzera chiri kutengeswa semushonga wekuora mwoyo nekurara. Zvisinei, ichi chinowedzera chakaedzwa muzvidzidzo zvishomanana chete, saka hazvizivikanwe kuti chinobatsira zvakadini uye kuti chinotora nguva yakareba sei.
Mishonga ye5-HTP inewo migumisiro yakaipa, kusanganisira serotonin syndrome kana ikatorwa neSSRIs. "Vamwe vanhu vanotora 5-HTP vanonzwawo kupenga kana kufunga zvekuzviuraya," anodaro Puelo.
Curcumin inofungidzirwa kuti inobatsira vanhu vane kushungurudzika nekuderedza kuzvimba. Zvisinei, zvidzidzo zvinoongorora mabhenefiti ayo zvishoma uye humbowo hwayo pari zvino hwakaderera. Vazhinji vevatori vechikamu muongororo iyi vakatora turmeric kana curcumin (chinhu chinoshanda mu turmeric) vaitorawo mishonga yekuora mwoyo.
Kune mishonga yakawanda yekuwedzera mavitamini, maminerari, antioxidant, uye mishonga yemishonga iri kutengeswa yekurapa kuora mwoyo, ine humbowo hwakasiyana hunotsigira kushandiswa kwayo. Kunyange zvazvo mishonga yekuwedzera iri yoga isingakwanise kurapa kuora mwoyo zvachose, mimwe mishonga yekuwedzera inogona kubatsira kana ikashandiswa pamwe chete nedzimwe nzira dzekurapa. "Kubudirira kana kutadza kwemishonga yekuwedzera kunogona kutsamira pazvinhu zvakasiyana-siyana zvakaita sezera, murume kana mukadzi, rudzi, zvimwe zvirwere zvinosangana nazvo, mimwe mishonga yekuwedzera, nezvimwewo," anodaro Jennifer Haynes, MS, RDN, LD.
Pamusoro pezvo, "pakufunga nezvekurapa kwekuora mwoyo, zvakakosha kunzwisisa kuti kurapwa kwepanyama kunogona kushanda kwenguva yakareba kupfuura mishonga inonyorerwa nachiremba," anodaro Sharon Puello, Massachusetts, RD, CDN, CDCES.
Kushanda pamwe chete nevanoona nezveutano, kusanganisira nyanzvi dzehutano hwepfungwa, kwakakosha kana tichifunga nezvekushandisa mishonga yekuwedzera sechikamu chechirongwa chekurapa.
vanhu vane kushomeka kwekudya kunovaka muviri. Kana zvasvika kune zvinovaka muviri zvinovaka muviri, zvakawanda hazvisi nani. Zvisinei, "kushomeka kwevhitamini B12, folic acid, magnesium uye zinc zvinoita sekunge zvinowedzera zviratidzo zvekuora mwoyo uye zvinogona kuderedza kushanda kwemishonga," akadaro Haynes. Kugadzirisa kushomeka kwevhitamini D kwakakosha pahutano hwese uye kunogonawo kubatsira nekuora mwoyo. Ndosaka zvichikosha kubvunza chiremba wako kuti atore zvinovaka muviri kana usina chimwe chinhu chinovaka muviri chakakwana.
Vanhu vanotora mimwe mishonga yekudzora kushungurudzika. SAMe, methylfolate, omega-3s, uye vhitamini D zvinogonawo kubatsira kana zvikasanganiswa nemishonga yekudzora kushungurudzika. Pamusoro pezvo, Haynes anoti, "EPA yakaratidzwa kuti inovandudza zvakanyanya kupindura kune mishonga yakasiyana-siyana yekudzora kushungurudzika." Zvisinei, panogona kunge paine njodzi yekudyidzana nemimwe mishonga, saka bvunza chiremba wako usati wawedzera mishonga iyi, kunyanya kana uri pamishonga.
Vanhu vasingapindure zvakanaka nemishonga. "Vanhu vanowanzobatsirwa nemishonga yemishonga vanogona kusanganisira avo vasingatsungiriri kana kuti vasingadi kurapwa zvakanyanya kwekuora mwoyo, kusanganisira mishonga yepfungwa uye kurapa kwepfungwa," akadaro Steinberg.
Vanhu vane zviratidzo zvisina kunyanya kuipa. Pane humbowo hunotsigira kushandiswa kwezvimwe zvinovaka muviri, zvakaita seSt. John's wort, kunyanya kuvanhu vane zviratidzo zvisina kunyanya kuipa. Zvisinei, hazvina migumisiro yakaipa uye zvinogona kupindirana nemishonga yakawanda, saka chenjera uye kurukurai zviratidzo uye nzira dzekurapa nemupi wehutano wenyu.
Nzira yakanakisisa yekuona kana mishonga yakasiyana-siyana yekuderedza kuora mwoyo yakakunakira ndeyekushanda pamwe chete nemupi wehutano wako. "Nekuti mishonga yemishonga nezvimwe zvinovaka muviri hazvitongwi neFDA, hauzive nguva dzose kana zvauri kuwana zvakachengeteka, saka munhu wese anofanira kungwarira," akadaro Steinberg. Zvisinei, vamwe vanhu vanofanira kudzivisa kana kushandisa mimwe mishonga yekuwedzera nekungwarira kwakanyanya, kunyanya mishonga yekuwedzera mishonga yemishonga.
Munhu wese akasiyana uye zvinoshanda kune mumwe munhu zvingasashanda kune mumwe. "Zvakakosha kuziva kuti mishonga yemishonga inogona kuwedzera zvakanyanya kuora mwoyo muvarwere," akadaro Gauri Khurana, MD, MPH, chiremba wepfungwa uye mudzidzisi wekiriniki paYale School of Medicine.