Turasuzuma twigenga ibicuruzwa na serivisi byasabwe. Turashobora kubona indishyi niba ukanze kumurongo dutanga. Kugira ngo wige byinshi.
Nk’uko ikigo cy'igihugu cyita ku buzima (NIH) kibitangaza ngo mu mwaka wa 2020 abantu barenga miliyoni 21 bakuze b'Abanyamerika barwaye indwara yo kwiheba. COVID-19 yatumye kwiyongera kwiheba, kandi abafite ibibazo bikomeye, harimo n'ibibazo by'amafaranga, birashoboka cyane. guhangana niyi ndwara yo mumutwe.
Niba ufite ikibazo cyo kwiheba, ntabwo ari amakosa yawe kandi ukwiye kuvurwa. Hariho inzira nyinshi zo kuvura neza kwiheba, ariko wibuke ko iyi ari uburwayi bukomeye bwo mumutwe butagomba kugenda bwonyine. Emily Stein, umuganga w’indwara zo mu mutwe wemewe n’umwarimu wungirije w’indwara zo mu mutwe ku ishuri ry’ubuvuzi rya Icahn ku musozi wa Sinayi, Dr. Berger yagize ati: "Kwiheba ni indwara y’ubuzima bwo mu mutwe ikwirakwizwa cyane kandi ikaba ishobora kuvurwa hakoreshejwe ingamba zitandukanye." . Mugihe uhisemo gutangira gufata inyongeramusaruro kugirango uvure depression, ni ngombwa kwibuka ko inyongera zintungamubiri zifatwa nkubuvuzi bwinyongera bwo kwiheba. Ibi bivuze ko bashobora gufasha ubundi buvuzi kurushaho gukora neza, ariko ntabwo aribwo buryo bwiza bwo kuvura bwonyine. Nyamara, inyongera zimwe zishobora gukorana nubuvuzi muburyo bushobora guteza akaga, kandi icyakorera abantu bamwe gishobora kwangiza ibimenyetso kubandi. Izi nimpamvu nkeya zituma ari ngombwa gukorana nubuvuzi bwawe niba utekereza gufata inyongera zifasha kugabanya ibimenyetso byawe.
Iyo turebye inyongera zinyuranye zo kwiheba, twasuzumye efficacy, risks, imikoranire yibiyobyabwenge, hamwe nicyemezo cyabandi.
Itsinda ryacu ryinzobere mu bijyanye nimirire ryasuzumye kandi risuzume buri nyongera dusaba kurwanya uburyo bwacu bwiyongera. Nyuma yibyo, inama yinzobere mu buvuzi, abashinzwe imirire yanditswe, isuzuma buri ngingo kugira ngo ubumenyi bwa siyansi bube.
Buri gihe ujye kwa muganga mbere yo kongeramo inyongera mumirire yawe kugirango umenye neza ko ibyongeweho bikwiranye nibyo ukeneye kugiti cyawe no kuri dosiye.
Acide Eicosapentaenoic (EPA) ni aside ya omega-3. Carlson Elite EPA Amabuye y'agaciro arimo mg 1.000 ya EPA, igipimo ubushakashatsi bwerekanye gishobora gufasha kuvura depression. Nubwo bidashoboka ko bigira ingaruka zonyine cyangwa kuzamura umwuka wawe niba ufite ubuzima bwiza, hari ibimenyetso bifatika byo guhuza EPA na antidepressants. Carlson Elite EPA Amabuye yageragejwe na ConsumerLab.com gahunda yo gutanga ibyemezo kubushake kandi itora Top Choice muri 2023 Omega-3 Yongeyeho. Ibi biremeza ko ibicuruzwa birimo ibiranga byatangajwe kandi bitarimo ibintu byangiza. Mubyongeyeho, yemejwe ubuziranenge nubuziranenge nubuziranenge mpuzamahanga bwamafi y’amafi (IFOS) kandi ntabwo ari GMO.
Bitandukanye ninyongeramusaruro zamafi y amafi, ifite nyuma yinyuma nkeya, ariko niba uhuye n amafi, ubibike muri firigo cyangwa muri firigo.
Kubwamahirwe make, inyongera zujuje ubuziranenge zirashobora kuba zihenze, nkiyi. Ariko icupa rimwe rifite amezi ane yo gutanga, ugomba rero kwibuka kuzuza inshuro eshatu mumwaka. Kuberako ikozwe mumavuta y amafi, ntishobora kuba umutekano kubantu bafite allergie y amafi, kandi nayo ntabwo ari ibikomoka ku bimera cyangwa ibikomoka ku bimera.
Turi abafana ba vitamine karemano kuko zemewe na USP kandi akenshi zihendutse. Batanga inyongera ya vitamine D mubipimo biri hagati ya 1.000 IU kugeza 5.000 IU, bivuze ko ushobora kubona igipimo cyiza kibereye. Mbere yo gufata inyongera ya vitamine D, nibyiza ko ugenzura urugero rwamaraso ya vitamine D kugirango umenye neza ko ubuze. Umuganga w’imirire cyangwa ubuvuzi bwanditse arashobora kugufasha kumenya urugero rwiza kuri wewe.
Ni ngombwa kwibuka ko ubushakashatsi ku nyongera vitamine D no kwiheba bidahuye. Mugihe bigaragara ko hari isano iri hagati ya vitamine D nkeya ningaruka zo kwiheba, ntibisobanutse niba inyongeramusaruro zitanga inyungu nyinshi. Ibi birashobora gusobanura ko inyongera zidafasha, cyangwa ko hari izindi mpamvu, nko kutagira izuba ryinshi.
Ariko, niba ubuze vitamine D, kuzuza ni ngombwa kubuzima muri rusange kandi birashobora gutanga inyungu zamarangamutima.
Wort ya Mutagatifu Yohani irashobora kuba ingirakamaro mu kuvura ihungabana ryoroheje kandi rito nko guhitamo serotonine reuptake inhibitor (SSRIs), umwe mu miti ikunze kwandikirwa kwiheba. Ariko, ni ngombwa rwose kwisuzumisha kwa muganga mbere yo gutangira gukoresha iyi nyongera kuko ishobora guteza abantu benshi.
Iyo uhisemo inyongera ya wort ya Mutagatifu Yohani, ni ngombwa gusuzuma dosiye n'imiterere. Ubushakashatsi bwinshi bwarebye umutekano nubushobozi bwibintu bibiri bitandukanye (hypericine na hypericine) kuruta ibyatsi byose. Ubushakashatsi bwerekana ko gufata hypericine 1-3% 300 mg inshuro 3 kumunsi na 0.3% hypericine 300 mg inshuro 3 kumunsi bishobora kuba ingirakamaro. Ugomba kandi guhitamo ibicuruzwa birimo ibice byose byigihingwa (indabyo, ibiti, namababi).
Ubushakashatsi bushya bureba ibyatsi byose (aho kubikuramo) kandi byerekana imikorere myiza. Ku bimera byose, shakisha dosiye hamwe na 01.0.15% hypericine ifata inshuro ebyiri cyangwa enye kumunsi. Nyamara, ni ngombwa kumenya ko ibimera byose bishoboka ko byanduzwa na kadmium (kanseri na nephrotoxine) hamwe na gurş.
Dukunda Inzira ya Kamere Perika kuko ntabwo ari ishyaka rya 3 ryageragejwe gusa, ririmo na hypericine ishyigikiwe na 3%. Ikigaragara ni uko mugihe ConsumerLab.com yagerageje ibicuruzwa, umubare nyawo wa hypericine wari munsi ugereranije na label, ariko biracyari murwego rwo kwiyuzuzamo rwa 1% kugeza 3%. Mugereranije, hafi ya wort ya Mutagatifu Yohani wort yapimwe na ConsumerLab.com yarimo munsi yibyanditswe kurutonde.
Ifishi: Tablet | Umubare: 300 mg | Ibikoresho bifatika: Ikibabi cya Mutagatifu Yohani (uruti, ikibabi, indabyo) 3% hypericine | Serivisi kuri buri kintu: 60
Icyatsi cya Mutagatifu Yohani gishobora gufasha abantu bamwe, ariko mu bandi, gishobora kurushaho kwerekana ibimenyetso byo kwiheba. Birazwiho gukorana n'imiti myinshi, harimo imiti igabanya ubukana, imiti ya allergie, ibinini byo kuboneza urubyaro, imiti igabanya ubukana, immunosuppressants, imiti ya sida, imiti igabanya ubukana, n'ibindi. Rimwe na rimwe, irashobora gutuma ibiyobyabwenge bidakora neza, rimwe na rimwe birashobora gutuma bikora neza, kandi rimwe na rimwe birashobora guteza akaga kongera ingaruka.
“Niba wort ya Mutagatifu Yohani yajyanywe hamwe na SSRI, urashobora kwandura syndrome ya serotonine. Ikibanza cya Mutagatifu Yohani na SSRIs byongera urugero rwa serotonine mu bwonko, bishobora kurenza urugero kandi bigatera kurwara imitsi, kubira ibyuya byinshi, kurakara, no kugira umuriro. Ibimenyetso nka diyare, guhinda umushyitsi, urujijo ndetse na salusiyo. Iyo itavuwe, irashobora kwica ”, Khurana.
Wort ya Mutagatifu Yohani nayo ntisabwa niba ufite ikibazo gikomeye cyo kwiheba cyangwa indwara ya bipolar, utwite, uteganya gusama, cyangwa wonsa. Itera kandi ibyago abantu barwaye ADHD, schizofrenia, n'indwara ya Alzheimer. Ingaruka zishobora kubaho zirimo igifu, imitiba, kugabanuka kwingufu, kubabara umutwe, guhagarika umutima, kuzunguruka cyangwa urujijo, no kongera kumva izuba. Kubera izo mpamvu zose zishobora guteza ibyago, ni ngombwa kubanza kwa muganga mbere yuko utangira gufata ikibari cya Mutagatifu Yohani.
Kubera kubura vitamine B bifitanye isano nibimenyetso byo kwiheba, urashobora gutekereza kongeramo B Complex inyongera muburyo bwo kuvura. Turi abafana b'inyongera za Thorne kuko bashimangira cyane ubuziranenge kandi benshi muribo, harimo na Thorne B Complex # 6, ni NSF yemejwe na siporo, ibyemezo bikomeye byabandi-byemeza ko inyongera zikora ibyo zivuga kuri label (kandi nta kindi). ). Ifite vitamine B ikora kugirango ifashe umubiri kuyifata neza kandi nta na kimwe muri umunani allergène.
Birakwiye ko tumenya ko inyongera za vitamine B zitagaragaye ko zivura indwara yo kwiheba, cyane cyane ku bantu badafite vitamine B. Byongeye kandi, abantu benshi barashobora guhaza vitamine B bakeneye binyuze mumirire yabo, keretse niba ufite ibikomoka ku bimera, icyo gihe inyongera ya vitamine B12 irashobora gufasha. Mugihe ingaruka mbi ziterwa no gufata vitamine B nyinshi zidasanzwe, baza kwa muganga kugirango umenye neza ko utabonye ibirenze ibyo wemera.
Ifishi: Capsule | Ingano yo Gukora: 1 capsule Irimo multivitamine | Ibikoresho bifatika: thiamine, riboflavin, niacin, vitamine B6, aside folike, vitamine B12, aside pantothenike, choline | Serivisi kuri buri kintu: 60
Amashanyarazi ya folike agurishwa nka acide folike (ikenerwa numubiri kugirango ihindurwe muburyo ishobora gukoresha) cyangwa aside folike (ijambo rikoreshwa mugusobanura uburyo butandukanye bwa B9, harimo 5-methyltetrahydrofolate, mu magambo ahinnye nka 5-MTHF), nuburyo bukora bwa B9. Vitamine B9. Ubushakashatsi bwerekana ko ibipimo byinshi bya methylfolate, iyo bihujwe na antidepressants, bishobora kugabanya ibimenyetso byo kwiheba, cyane cyane kubantu bafite ihungabana rito cyangwa rikabije. Nyamara, aside folike ntabwo yerekanwe gutanga inyungu zimwe.
Inyungu zigaragara cyane kubantu bafite indyo ibuze aside folike. Byongeye kandi, abantu bamwe bafite ihindagurika ryimiterere igabanya ubushobozi bwo guhindura folate kuri methylfolate, muricyo gihe ni ngombwa gufata methylfolate mu buryo butaziguye.
Dukunda Thorne 5-MTHF 15mg kuko itanga uburyo bukora bwa aside folike muri dosiye ishigikiwe nubushakashatsi. Nubwo iyi nyongera itigeze igenzurwa nimwe mu masosiyete yacu ya gatatu yipimishije yipimisha, Thorne azwiho ibintu byiza byujuje ubuziranenge kandi bipimwa buri gihe kubihumanya. Kuberako iyi nyongera igira akamaro gusa iyo ihujwe nubundi buryo bwo kuvura indwara yo kwiheba, ni ngombwa kubanza kwa muganga mbere yuko utangira kuyifata kugirango umenye neza ko ari gahunda yawe yo kuvura.
Ifishi: capsule | Igipimo: 15 mg | Ibikoresho bifatika: L-5-methyltetrahydrofolate | Serivisi kuri buri kintu: 30
SAMe ni ibintu bisanzwe bibaho mu mubiri bigenga imisemburo kandi bigira uruhare mu gukora neurotransmitters dopamine na serotonine. SAMe yakoreshejwe mu kuvura ihungabana imyaka myinshi, ariko kubantu benshi ntabwo ikora neza nka SSRIs nizindi antidepressants. Nyamara, ubushakashatsi buracyakenewe kugirango hamenyekane inyungu zishobora kuvurwa.
Ubushakashatsi bwerekana ibyiza bya SAMe muri dosiye (igabanijwe) ya mg 200 kugeza 1600 mg kumunsi, bityo rero ni ngombwa gukorana na muganga winzobere mubuzima bwo mumutwe nibindi byongeweho kugirango umenye igipimo cyiza kuri wewe.
SAMe na Nature's Trove yageragejwe na progaramu yo gutanga ibyemezo kubushake bwa ConsumerLab.com kandi itora ihitamo ryambere muri 2022 SAME Yongeyeho. Ibi biremeza ko ibicuruzwa birimo ibiranga byatangajwe kandi bitarimo ibintu byangiza. Turakunda kandi ko Kamere ya Trove SAMe ifite igipimo cya 400mg giciriritse, gishobora kugabanya ingaruka kandi ni intangiriro nziza, cyane cyane kubantu bafite ihungabana ryoroheje cyangwa rito.
Irimo allergens umunani nyamukuru, gluten namabara yubukorikori hamwe na flavours. Ni kosher kandi itari GMO yemewe, bituma ihitamo neza.
Ifishi: tablet | Igipimo: 400 mg | Ibikoresho bifatika: S-adenosylmethionine | Serivisi kuri buri kintu: 60.
Kimwe n'imiti, inyongera zirashobora kugira ingaruka. “SAMe irashobora gutera isesemi no kuribwa mu nda. Iyo SAMe ifashwe hamwe na antidepressant nyinshi zisanzwe, ubu buryo bushobora gutera mania kubantu bafite ikibazo cya bipolar ”, Khurana.
SAMe nayo ihindurwa mumubiri ihinduka homocysteine, ikirenzeho gishobora kongera ibyago byindwara zifata umutima (CVD). Nyamara, ubushakashatsi burakenewe cyane kugirango wumve isano iri hagati yo gufata SAMe ningaruka zindwara z'umutima. Kubona vitamine B ihagije mumirire yawe birashobora gufasha umubiri wawe kwikuramo homocysteine ​​irenze.
Hano hari isoko ryinshi ryinyongera rishobora gufasha ubuzima bwo mumutwe, kunoza umutima, no kugabanya ibimenyetso byo kwiheba. Nyamara, benshi muribo ntibashyigikiwe nubushakashatsi. Ibi birashobora kugirira akamaro abantu bamwe, ariko birakenewe ubushakashatsi buhanitse bwo hejuru kugirango utange ibyifuzo bikomeye.
Hariho isano ikomeye hagati yinda nubwonko, kandi ubushakashatsi bwerekanye isano iri hagati ya microbiome yo munda (koloni ya bagiteri iboneka munda) no kwiheba.
Abantu bafite ikibazo cyigifu gishobora kungukirwa na porotiyotike kimwe nibyiza byamarangamutima. Nyamara, ubushakashatsi burakenewe cyane kugirango wumve urugero rwiza nubwoko bwihariye bwa probiotics. Byongeye kandi, ubushakashatsi bwerekanye ko kubantu bazima, kuvura bitazana inyungu nyazo.
Nibyiza nibyiza kuvugana na muganga, cyane cyane inzobere mubuzima bwigifu, kugirango umenye niba inyongera ya probiotic ishobora gufasha.
Khurana agira ati: "Kwiyongera kuri 5-hydroxytryptophan, izwi kandi ku izina rya 5-HTP, birashobora kongera urugero rwa serotonine kandi bikagira ingaruka nziza ku mwuka." Imibiri yacu isanzwe itanga 5-HTP ivuye muri L-tryptophan, aside amine iboneka mu biribwa bikungahaye kuri poroteyine, ikayihindura serotonine na melatonine. Niyo mpamvu iyi nyongera igurishwa nkumuti wo kwiheba no gusinzira. Nyamara, iyi nyongera yageragejwe gusa mubushakashatsi buke, kubwibyo ntibisobanutse neza uko ifasha nukuri kuri dosiye.
5-HTP inyongera nazo zigira ingaruka zikomeye, harimo na serotonine syndrome iyo ifashwe na SSRIs. Puelo agira ati: "Abantu bamwe bafata 5-HTP nabo bahura na mania cyangwa ibitekerezo byo kwiyahura."
Curcumin yizera ko ifasha abantu bafite depression mukugabanya umuriro. Nyamara, ubushakashatsi bugerageza inyungu zabwo ni buke kandi ubwiza bwibimenyetso buri hasi. Benshi mubitabiriye ubushakashatsi bafashe turmeric cyangwa curcumin (ifumbire ikora muri turmeric) nabo bafata imiti igabanya ubukana.
Hano ku isoko hari vitamine, imyunyu ngugu, antioxydants, hamwe n’ibimera byiyongera ku isoko kugira ngo bivure indwara yo kwiheba, hamwe n’ibimenyetso bitandukanye bishyigikira ikoreshwa ryabyo. Mugihe ibyongeweho ubwabyo bidashoboka gukiza burundu ihungabana, inyongera zimwe zishobora kuba ingirakamaro mugihe zikoreshejwe hamwe nubundi buvuzi. Jennifer Haynes, MS, RDN, LD agira ati: "Intsinzi cyangwa gutsindwa kw'inyongera birashobora guterwa n'impamvu zitandukanye nk'imyaka, igitsina, ubwoko, ubwoko, izindi nyongera n'imiti, n'ibindi."
Byongeye kandi, Sharon Puello, Massachusetts, RD, CDN, CDCES, agira ati: “Iyo usuzumye uburyo bwo kuvura indwara zo kwiheba, ni ngombwa kumva ko ubuvuzi karemano bushobora gukora igihe kirekire kuruta imiti yandikiwe.”
Gukorana cyane nabashinzwe ubuvuzi, harimo ninzobere mu buzima bwo mu mutwe, ni ngombwa iyo utekereje ku nyongera muri gahunda yo kuvura.
abantu bafite imirire mibi. Ku bijyanye na vitamine ninyunyu ngugu, ibindi ntabwo byanze bikunze ari byiza. Icyakora, Haynes yagize ati: "Icyakora, vitamine B12, aside folike, magnesium na zinc bigaragara ko bikabije ibimenyetso byo kwiheba kandi bishobora kugabanya imikorere y’imiti." Gukosora ibura rya vitamine D ni ingenzi kubuzima muri rusange kandi birashobora no gufasha kwiheba. Niyo mpamvu ari ngombwa kugenzura nushinzwe ubuzima kugirango ufate inyongera niba ubuze intungamubiri runaka.
Abantu bafata imiti igabanya ubukana. SAMe, methylfolate, omega-3s, na vitamine D nabyo birashobora gufasha cyane mugihe bihujwe na antidepressants. Byongeye kandi, Haynes agira ati: “EPA yerekanwe ko izamura cyane ibisubizo ku miti itandukanye igabanya ubukana.” Nubwo bimeze bityo ariko, hashobora kubaho ibyago byo guhura nimiti imwe n'imwe, banza ubaze muganga wawe mbere yo kongeramo izo nyongera, cyangwa cyane cyane niba urimo gufata imiti.
Abantu batitabira neza imiti. Steinberg yagize ati: "Abantu bashobora kungukirwa n’inyongeramusaruro zishobora kuba zirimo abatihanganira cyangwa barwanya imiti isanzwe yo kwiheba, harimo imiti yo mu mutwe ndetse n’ubuvuzi bwo mu mutwe".
Abantu bafite ibimenyetso byoroheje. Hariho ibimenyetso bimwe byemeza ikoreshwa ryinyongera, nka wort ya Mutagatifu Yohani, cyane cyane kubantu bafite ibimenyetso byoroheje. Ariko, ntabwo ari ingaruka mbi kandi irashobora gukorana nimiti myinshi, rero witonde kandi uganire kubimenyetso nuburyo bwo kuvura hamwe nubuvuzi bwawe.
Inzira nziza yo kumenya niba inyongeramusaruro zinyuranye zibereye kuri wewe nugukorana cyane nabashinzwe ubuzima. Steinberg yagize ati: "Kubera ko ibyatsi n'ibindi byongeweho bitagengwa na FDA, ntushobora kumenya niba ibyo ubona bifite umutekano, bityo buri wese agomba kwitonda". Nyamara, abantu bamwe bagomba kwirinda cyangwa gukoresha inyongera zimwe nubwitonzi bukabije, cyane cyane ibyatsi.
Umuntu wese aratandukanye kandi icyakorera umuntu umwe ntigishobora gukorera undi. Gauri Khurana, MD, MPH, umuganga w’indwara zo mu mutwe n’umwigisha w’ivuriro mu Ishuri ry’Ubuvuzi rya Yale yagize ati: "Ni ngombwa kumenya ko inyongeramusaruro z’ibyatsi zishobora kurushaho kwiheba ku barwayi."