Dusuzuma ibicuruzwa na serivisi byose twasabwe ku giti cyacu. Dushobora kubona ingurane iyo ukanze kuri iyi link dutanga. Kugira ngo umenye byinshi.
Nk’uko Ikigo cy’Igihugu cy’Ubuzima (NIH) kibitangaza, abantu barenga miliyoni 21 b’Abanyamerika barwaye indwara ikomeye yo kwiheba mu 2020. COVID-19 yatumye abantu benshi barwara indwara yo kwiheba, kandi abahura n’ibibazo bikomeye, harimo n’ibibazo by’ubukungu, bashobora kuba bafite amahirwe menshi yo guhangana n’iyi ndwara yo mu mutwe.
Niba ufite ikibazo cyo kwiheba, si ikosa ryawe kandi ukwiye kuvurwa. Hari uburyo bwinshi bwo kuvura indwara yo kwiheba neza, ariko ibuka ko iyi ari indwara ikomeye yo mu mutwe idakwiye kwiherera ubwayo. Emily Stein, umuganga wemewe n'inama akaba n'umwarimu wungirije w'ubuvuzi bwo mu mutwe mu Ishuri ry'Ubuvuzi rya Icahn muri Mount Sinai, Dr. Berger, yagize ati: “Kwiheba ni indwara yo mu mutwe ikwirakwira hose kandi ihindagurika mu bukana bwayo kandi ishobora kuvurwa hakoreshejwe ingamba zitandukanye.” Mu gihe ufata icyemezo cyo gutangira gufata imiti igabanya kwiheba, ni ngombwa kwibuka ko imiti igabanya kwiheba ikunze gufatwa nk'indi miti ivura kwiheba. Ibi bivuze ko ishobora gufasha ubundi buryo bwo kuvura kugira ingaruka nziza, ariko si uburyo bwo kuvura bwonyine. Ariko, imiti imwe n'imwe ishobora kugira ingaruka mbi ku miti, kandi icyakora kuri bamwe gishobora gutuma ibimenyetso birushaho kwiyongera ku bandi. Izi ni zimwe mu mpamvu zituma ari ngombwa gukorana n'umuganga wawe niba urimo gutekereza gufata imiti igabanya kwiheba kugira ngo igufashe kugabanya ibimenyetso byawe.
Ubwo twarebaga inyongeramusaruro zitandukanye zivura ihungabana, twatekereje ku bushobozi, ingaruka, ingaruka z'imiti, n'icyemezo cy'umuntu wa gatatu.
Itsinda ryacu ry’inzobere mu mirire ryiyandikishije risuzuma kandi rigasuzuma buri nyongeramusaruro dutanga ugereranije n’uburyo bwacu bwo gutera inyongeramusaruro. Nyuma y’ibyo, inama yacu y’abaganga, impuguke mu mirire, isuzuma buri ngingo kugira ngo irebe niba ari ukuri kwa siyansi.
Buri gihe banza ubaze muganga wawe mbere yo kongeramo inyongeramusaruro mu mirire yawe kugira ngo umenye neza ko inyongeramusaruro ikubereye kandi ikwiranye n'ingano y'umuti wawe.
Aside Eicosapentaenoic (EPA) ni aside irike ya omega-3. Carlson Elite EPA Gems irimo mg 1.000 za EPA, urugero ubushakashatsi bwagaragaje ko rushobora gufasha kuvura ihungabana. Nubwo bidashoboka ko izagira ingaruka ubwayo cyangwa ngo irusheho kugira ibyiyumvo byiza niba uri muzima ku mubiri, hari ibimenyetso byemeza ko ivanga EPA n'imiti igabanya ubukana. Carlson Elite EPA Gems yageragejwe na gahunda yo gutanga icyemezo ku bushake ya ConsumerLab.com, inatoranywa nk'iya Top Choice mu Isuzuma rya Omega-3 ryo mu 2023. Ibi byemeza ko iki gicuruzwa kirimo imiterere yatangajwe kandi ko kidafite ibintu bishobora kwangiza umubiri. Byongeye kandi, cyemejwe ko gifite ubuziranenge n'ubuziranenge n'Ihame Mpuzamahanga ry'Amavuta y'Amafi (IFOS) kandi ko kitari GMO.
Bitandukanye n'ibindi birungo by'amavuta y'amafi, ifite uburyohe buke cyane nyuma yo kuyanywa, ariko niba ubyimbye nk'amafi, ubibike muri firigo cyangwa muri firigo.
Ikibabaje ni uko inyongeramusaruro nziza zishobora kuba zihenze, nk'iyi. Ariko icupa rimwe rishobora kugurwa amezi ane, bityo ugomba kwibuka kongeramo amazi gatatu mu mwaka. Kubera ko akozwe mu mavuta y'amafi, ashobora kuba atari meza ku bantu bafite ubwivumbure bw'amafi, kandi ntabwo ari imboga cyangwa imboga gusa.
Dukunda vitamine karemano kuko zemewe na USP kandi akenshi zihendutse. Batanga inyongeramusaruro za vitamine D mu bipimo kuva kuri 1.000 IU kugeza kuri 5.000 IU, bivuze ko ushobora kubona dose ikubereye. Mbere yo gufata inyongeramusaruro za vitamine D, ni byiza gusuzuma urugero rwa vitamine D mu maraso yawe kugira ngo umenye neza ko udahagije. Inzobere mu mirire cyangwa ikigo cyita ku buzima gishobora kugufasha kumenya dose ikubereye.
Ni ngombwa kwibuka ko ubushakashatsi ku kongeramo vitamine D no kwiheba budahuye. Nubwo bigaragara ko hari isano iri hagati y’urugero ruto rwa vitamine D n’ibyago byo kwiheba, ntibiramenyekana neza niba koko inyongeramusaruro zitanga inyungu nyinshi. Ibi bishobora gusobanura ko inyongeramusaruro zidafasha, cyangwa ko hari izindi mpamvu, nko kutagira izuba rihagije.
Ariko, niba udafite vitamine D ihagije, inyunganiramirire ni ingenzi ku buzima muri rusange kandi ishobora gutanga inyungu zimwe na zimwe mu buryo bw'amarangamutima.
Umuti wa St. John ushobora kugira akamaro mu kuvura indwara yo kwiheba yoroshye kugeza ku iringaniye kimwe n'imiti igabanya ubukana bwa serotonin (SSRIs) ikoreshwa cyane mu kuvura indwara yo kwiheba. Ariko, ni ngombwa cyane kubanza kubaza muganga wawe mbere yo gutangira gukoresha iyi nyongeramusaruro kuko ishobora guteza akaga ku bantu benshi.
Mu guhitamo inyunganiramirire ya St. John's wort, ni ngombwa gutekereza ku gipimo n'imiterere yayo. Ubushakashatsi bwinshi bwarebye ku mutekano n'ubushobozi bw'ibinyabutabire bibiri bitandukanye (hypericin na hypericin) aho kureba ku bimera byose. Ubushakashatsi bwerekana ko gufata 1-3% ya hypericin 300 mg inshuro 3 ku munsi na 0.3% ya hypericin 300 mg inshuro 3 ku munsi bishobora kuba ingirakamaro. Ugomba kandi guhitamo umuti urimo ibice byose by'ikimera (indabyo, amashami, n'amababi).
Ubushakashatsi bushya bureba ibyatsi byuzuye (aho kuba ibikomoka ku bimera) kandi bugaragaza ko bufite akamaro. Ku bimera byuzuye, shakisha doze irimo 01.0.15% hypericin ifatwa kabiri cyangwa kane ku munsi. Ariko, ni ngombwa kumenya ko ibyatsi byuzuye bishobora kwanduzwa cyane na cadmium (ikanseri na nephrotoxin) na lead.
Dukunda Nature's Way Perika kuko atari gusa ko yapimwe n'umuntu wa gatatu, ahubwo inafite hypericin ya 3% ishyigikiwe n'ubushakashatsi. Ikigaragara ni uko igihe ConsumerLab.com yageragezaga uyu muti, ingano nyayo ya hypericin yari iri hasi ugereranyije n'iyanditseho, ariko yari iri mu rugero rwasabwaga rwo gupima hagati ya 1% na 3%. Ugereranije, hafi ya inyongeramusaruro zose za St. John's wort zapimwe na ConsumerLab.com zari zifite bike ugereranyije n'ibyari byanditse ku kirango.
Imiterere: Ikinini | Igipimo: 300 mg | Ikintu gikora: Ikinyabutabire cya St. John's wort (igishishwa, ikibabi, indabyo) 3% hypericin | Serivisi kuri buri gikoresho: 60
Umuti wa St. John's wort ushobora gufasha abantu bamwe, ariko mu bandi, ushobora kongera ibimenyetso by'ihungabana. Bizwiho kugira uruhare mu miti myinshi, harimo imiti igabanya ubukana bw'indwara zo kwiheba, imiti igabanya allergie, ibinini byo kuboneza urubyaro, imiti igabanya inkorora, imiti igabanya ubudahangarwa bw'umubiri, imiti ya virusi itera SIDA, imiti igabanya ububabare, n'indi. Hari igihe ushobora gutuma umuti udakora neza, rimwe na rimwe ushobora gutuma ugira akamaro kanini, kandi rimwe na rimwe bishobora kuba akaga kongera ingaruka mbi.
“Iyo umuti wa St. John's wort ufashwe hamwe na SSRI, ushobora kurwara serotonin syndrome. Umuti wa St. John's wort na SSRI byombi byongera urugero rwa serotonin mu bwonko, bishobora kuremerera umubiri bigatuma habaho kuribwa mu mitsi, kubira ibyuya byinshi, kurakara, no kugira umuriro. Ibimenyetso nko gucibwamo, guhinda umushyitsi, urujijo ndetse no kubona ibintu mu buryo butunguranye. Iyo utitaweho, ushobora kwica,” Khurana yagize ati.
Umuti wa St. John's wort kandi ntusabwa niba ufite indwara ikomeye yo kwiheba cyangwa indwara ya bipolar, utwite, uteganya gutwita, cyangwa uri konsa. Nanone utera ibyago abantu barwaye ADHD, schizophrenia, na Alzheimer's. Ingaruka mbi zishobora kubaho zirimo kubabara mu gifu, kurwara ibisebe, kugabanuka kw'ingufu, kuribwa umutwe, kubura ituze, kuzerera cyangwa urujijo, ndetse no kwiyongera k'ubuhanga ku zuba. Kubera izi mpamvu zose zishobora gutera, ni ngombwa kubanza kubaza muganga wawe mbere yuko utangira gufata umuti wa St. John's wort.
Kubera ko kubura vitamine B byakunze kugaragara ko bifitanye isano n'ibimenyetso by'ihungabana, ushobora gutekereza kongeramo inyunganiramirire ya B Complex ku miti yawe. Dukunda inyunganiramirire ya Thorne kuko ishyira imbere cyane ubwiza kandi inyinshi muri zo, harimo na Thorne B Complex #6, zifite icyemezo cya NSF cyo gukora siporo, icyemezo gikomeye cy’umuntu wa gatatu gihamya ko inyunganiramirire zigira icyo zivuga ku kirango (nta kindi). ). Irimo vitamine B zikora kugira ngo zifashe umubiri kuzifata neza kandi nta kintu na kimwe mu bintu umunani by’ingenzi bishobora gutuma umuntu arwara.
Ni ngombwa kumenya ko inyongeramusaruro za vitamine B zitaragaragaye ko zivura indwara yo kwiheba, cyane cyane ku bantu badafite ikibazo cyo kubura vitamine B. Byongeye kandi, abantu benshi bashobora guhaza ibyo bakeneye bya vitamine B binyuze mu mirire yabo, keretse niba utari imboga gusa, muri icyo gihe inyongeramusaruro ya vitamine B12 ishobora gufasha. Nubwo ingaruka mbi zo gufata vitamine B nyinshi zidakunze kubaho, banza ubaze muganga wawe kugira ngo umenye neza ko utabona ibirenze urugero rwemewe rw'ibyo kurya.
Imiterere: Kapsule | Ingano yo gutanga: Kapsule 1 Irimo vitamine nyinshi | Ibikoresho bikora: thiamine, riboflavin, niacin, vitamine B6, aside folike, vitamine B12, aside pantothenic, choline | Serivisi kuri buri gikoresho: 60
Inyongeramusaruro za aside folike zigurishwa nka aside folike (ikenewe n'umubiri kugira ngo uyihinduremo uburyo ushobora gukoresha) cyangwa aside folike (ijambo rikoreshwa mu gusobanura ubwoko butandukanye bwa B9, harimo 5-methyltetrahydrofolate, mu magambo ahinnye nka 5-MTHF), ari na yo ngirabuzimafatizo ya B9. Vitamine B9. Ubushakashatsi bwerekana ko methylfolate nyinshi, iyo ihujwe n'imiti igabanya ubukana bw'indwara zo kwiheba, ishobora kugabanya ibimenyetso by'ihungabana, cyane cyane ku bantu bafite ihungabana riri hagati kugeza ku rikomeye. Ariko, aside folike ntabwo byagaragaye ko itanga inyungu zimwe.
Ibyiza biragaragara cyane ku bantu bafite indyo nkeya ya aside folike. Byongeye kandi, hari abantu bafite imiterere y’uturemangingo igabanya ubushobozi bwo guhindura folate muri methylfolate, muri icyo gihe ni ngombwa gufata methylfolate mu buryo butaziguye.
Dukunda Thorne 5-MTHF 15mg kuko itanga ubwoko bw'aside folike mu gipimo gishingiye ku bushakashatsi. Nubwo iyi nyongeramusaruro itigeze yemezwa n'imwe mu masosiyete yacu akomeye yo gupima, Thorne izwiho ibikoresho byayo byiza kandi ipimwa buri gihe kugira ngo irebe ko hari ibyanduye. Kubera ko iyi nyongeramusaruro igira akamaro gusa iyo ihujwe n'ubundi buryo bwo kuvura indwara yo kwiheba, ni ngombwa kubanza kubaza muganga wawe mbere yo gutangira kuyifata kugira ngo umenye neza ko ikwiranye na gahunda yawe yo kuvurwa.
Ishusho: kapsule | Igipimo: 15 mg | Ikintu gikora: L-5-methyltetrahydrofolate | Serivisi kuri buri gikoresho: 30
SAMe ni ikintu gisanzwe kiba mu mubiri kigenga imisemburo kandi kikagira uruhare mu ikorwa rya dopamine na serotonin mu mitsi yo mu bwonko. SAMe imaze imyaka myinshi ikoreshwa mu kuvura indwara yo kwiheba, ariko ku bantu benshi ntabwo igira akamaro nk'imiti ya SSRI n'indi miti igabanya ubukana bw'indwara zo kwiheba. Ariko, ubu hakenewe ubushakashatsi bwinshi kugira ngo hamenyekane inyungu zishobora guterwa n'ubuvuzi.
Ubushakashatsi bwerekana ibyiza bya SAMe mu bipimo (ibipimo bigabanyijemo) kuva kuri 200 kugeza 1600 mg ku munsi, bityo ni ngombwa gukorana na muganga w’inzobere mu buzima bwo mu mutwe n’inyongeramusaruro kugira ngo amenye urugero rwiza rukubereye.
SAMe ya Nature's Trove yageragejwe na gahunda yo gutanga icyemezo ku bushake ya ConsumerLab.com, inatoranywa nk'iya mbere mu Isuzuma rya SAMe ryo mu 2022. Ibi byemeza ko iki gicuruzwa kirimo imiterere yatangajwe kandi ko kidafite ibintu bishobora kwangiza umubiri. Dukunda kandi ko Nature's Trove SAMe ifite dose iri hagati ya 400mg, ishobora kugabanya ingaruka mbi kandi ikaba ari intangiriro nziza, cyane cyane ku bantu bafite ikibazo cy'ihungabana ryoroheje kugeza ku riciriritse.
Nta bintu umunani by’ingenzi bitera allergie, gluten n’amabara n’uburyohe by’ubukorano. Ni iyemewe na kosher na GMO, bigatuma ihendutse.
Ishusho: ikinini | Igipimo: 400 mg | Ikintu gikora: S-adenosylmethionine | Serivisi kuri buri gikoresho: 60.
Nk’imiti, inyongeramusaruro zishobora kugira ingaruka mbi. “SAMe ishobora gutera isesemi no kuribwa mu nda. Iyo SAMe ifashwe hamwe n’imiti myinshi isanzwe igabanya ubukana bw’indwara zo kwiheba, iyi miti ishobora gutera indwara yo kwiheba mu bantu bafite indwara ya bipolar,” Khurana yagize ati.
SAMe kandi ihinduka homocysteine ​​mu mubiri, ikaba nyinshi muri yo ishobora kongera ibyago byo kurwara indwara z'umutima n'imitsi (CVD). Ariko, hakenewe ubushakashatsi bwinshi kugira ngo dusobanukirwe isano iri hagati yo kurya SAMe n'ibyago byo kurwara indwara z'umutima n'imitsi. Kugira vitamine B ihagije mu mirire yawe bishobora gufasha umubiri wawe gukuraho homocysteine ​​irenze urugero.
Hari inyongeramusaruro nyinshi ku isoko zishobora gufasha ubuzima bwo mu mutwe, kunoza amarangamutima, no kugabanya ibimenyetso by'ihungabana. Ariko, inyinshi muri zo ntizishyigikiwe n'ubushakashatsi. Ibi bishobora kugirira akamaro mu bihe bimwe na bimwe kuri bamwe, ariko hakenewe ubushakashatsi bwiza kurushaho kugira ngo hatange inama zikomeye.
Hari isano ikomeye hagati y’amara n’ubwonko, kandi ubushakashatsi bwagaragaje isano iri hagati ya mikorobe zo mu mara (agakoko ka bagiteri kaboneka mu mara) n’agahinda.
Abantu bafite ibibazo bizwi byo mu igogora bashobora kungukirwa na probiotics ndetse bakabona inyungu zimwe na zimwe mu marangamutima. Ariko, hakenewe ubushakashatsi bwinshi kugira ngo hamenyekane ingano nziza n'ubwoko bwihariye bwa probiotics. Byongeye kandi, ubushakashatsi bwagaragaje ko ku bantu bazima, ubuvuzi butagira akamaro gafatika.
Ni byiza kuganira na muganga, cyane cyane umuhanga mu bijyanye n'ubuzima bw'igogora, kugira ngo amenye niba inyongeramusaruro ya probiotic ishobora gufasha.
Khurana agira ati: “Inyongeramusaruro ya 5-hydroxytryptophan, izwi kandi nka 5-HTP, ishobora kongera urugero rwa serotonin kandi ikagira ingaruka nziza ku byiyumvo.” Imibiri yacu isanzwe ikora 5-HTP iva kuri L-tryptophan, aside amine iboneka mu biribwa bimwe na bimwe bikungahaye kuri poroteyine, ikayihinduramo serotonin na melatonin. Niyo mpamvu iyi nyongeramusaruro icuruzwa nk'umuti wo kuvura kwiheba no gusinzira. Ariko, iyi nyongeramusaruro imaze kugeragezwa mu bushakashatsi buke, bityo ntibiramenyekana neza uburyo ifasha mu by'ukuri n'ingano yayo.
Inyongeramusaruro za 5-HTP nazo zigira ingaruka mbi zikomeye, harimo na serotonin syndrome iyo ifashwe hamwe na SSRI. Puelo agira ati: “Hari abantu bafata 5-HTP bagira n’ibitekerezo byo kwiyahura.”
Bivugwa ko Curcumin ifasha abantu bafite ikibazo cyo kwiheba mu kugabanya ububyimbirwe. Ariko, ubushakashatsi bwagaragaje akamaro kayo ni buke kandi ubuziranenge bw'ibimenyetso buri hasi. Abenshi mu bitabiriye ubushakashatsi bafashe turmeric cyangwa curcumin (ikintu kigaragara muri turmeric) nabo bafataga imiti igabanya ubukana bw'indwara zo kwiheba.
Hari inyongeramusaruro nyinshi za vitamine, imyunyu ngugu, antioxidant, n'ibimera ku isoko zo kuvura ihungabana, hamwe n'ibimenyetso bitandukanye byemeza ikoreshwa ryazo. Nubwo inyongeramusaruro zonyine zidashobora gukiza burundu ihungabana, inyongeramusaruro zimwe na zimwe zishobora kuba ingirakamaro iyo zikoreshejwe hamwe n'ubundi buryo bwo kuvura. Jennifer Haynes, MS, RDN, LD agira ati: “Intsinzi cyangwa gutsindwa kw'inyongeramusaruro bishobora guterwa n'ibintu bitandukanye nko imyaka, igitsina, ubwoko, indwara zimwe na zimwe, izindi nyongeramusaruro n'imiti, n'ibindi.”
Byongeye kandi, “mu gihe utekereza ku kuvura indwara zo kwiheba mu buryo busanzwe, ni ngombwa kumva ko uburyo bwo kuvura indwara bushobora gukora igihe kirekire kurusha imiti yanditswe na muganga,” nk’uko Sharon Puello, wo muri Massachusetts, RD, CDN, CDCES abivuga.
Gukorana bya hafi n'abatanga serivisi z'ubuvuzi, harimo n'inzobere mu by'ubuzima bwo mu mutwe, ni ingenzi cyane mu gihe hatekerezwa ku nyongeramusaruro nk'igice cy'uburyo bwo kuvura.
abantu bafite ikibazo cy’imirire mibi. Ku bijyanye n’inyongeramusaruro za vitamine n’imyunyu ngugu, byinshi si ngombwa ko biba byiza kurushaho. Ariko, “kubura vitamine B12, aside folike, manyeziyumu na zinc bisa nkaho byongera ibimenyetso by’ihungabana kandi bishobora kugabanya ubushobozi bw’imiti,” Haynes yavuze. Gukosora ikibazo cy’ibura rya vitamine D ni ingenzi ku buzima muri rusange kandi bishobora no gufasha mu gihe cy’ihungabana. Niyo mpamvu ari ngombwa kugisha inama abaganga kugira ngo bagufashe gufata inyongeramusaruro niba udafite intungamubiri runaka.
Abantu bafata imiti imwe n'imwe igabanya ubukana bw'indwara zo kwiheba. SAMe, methylfolate, omega-3, na vitamine D na byo bishobora kuba ingirakamaro cyane iyo bivanze n'imiti igabanya ubukana bw'indwara zo kwiheba. Byongeye kandi, Haynes avuga ko “EPA byagaragaye ko yongera cyane uburyo bwo kwakira imiti itandukanye igabanya ubukana bw'indwara zo kwiheba.” Ariko, hashobora kubaho ingaruka zo kugirana imiti imwe n'imwe, bityo rero banza ubaze muganga wawe mbere yo kongeramo iyi miti, cyane cyane niba uri gufata imiti.
Abantu batemera imiti neza. Steinberg yagize ati: “Abantu bashobora kungukirwa cyane n’inyongeramusaruro zikomoka ku bimera bashobora kuba barimo abatihanganira cyangwa batemera uburyo busanzwe bwo kuvura indwara yo kwiheba, harimo imiti yo mu mutwe n’ubuvuzi bwo mu mutwe.”
Abantu bafite ibimenyetso byoroheje. Hari ibimenyetso bimwe na bimwe byemeza ikoreshwa ry'inyongera zimwe na zimwe, nka St. John's wort, cyane cyane ku bantu bafite ibimenyetso byoroheje. Ariko, ntabwo idafite ingaruka mbi kandi ishobora kugira ingaruka ku miti myinshi, bityo witondere kandi uganire n'umuganga wawe ku bimenyetso n'uburyo bwo kuvura.
Steinberg yagize ati: “Kubera ko imiti ikomoka ku bimera n’indi miti igabanya ububabare idakoreshwa mu kuvura indwara, ntabwo uba uzi neza niba ibyo uhabwa ari byiza, bityo rero buri wese agomba kwitonda.” Ariko, hari abantu bagomba kwirinda cyangwa gukoresha imiti imwe n’imwe mu buryo bwitondewe cyane, cyane cyane imiti ikomoka ku bimera.
Buri wese aratandukanye kandi icyo umuntu akorera umuntu umwe gishobora kudakorera undi. “Ni ngombwa kumenya ko inyongeramusaruro zikomoka ku bimera zishobora kongera cyane kwiheba mu barwayi,” ibi byavuzwe na Gauri Khurana, MD, MPH, umuhanga mu by’indwara zo mu mutwe akaba n’umwarimu mu ishuri ry’ubuvuzi rya Yale.