Izongezo ezi-6 ezilwa nokudumba

Umxholo

• 1. IAlfa-Lipoic Acid
• 2. ICurcumin
• 3. I-oyile yeentlanzi
• 4. Ijinja
• 5. Resveratrol
• 6. USirulina
• Yiba nobuGcisa xa kusiza kwiZibonelelo

Ukudumba kunokwenzeka ekuphenduleni ukwenzakala, ukugula kunye noxinzelelo.

Nangona kunjalo, inokubangelwa kukutya okungenampilo kunye neendlela zokuphila.

Ngamanye amaxesha, ukufumana inkxaso eyongezelelweyo kwizongezo kunokuba luncedo ngokunjalo.

Nazi izongezo ezi-6 eziye zaboniswa ukunciphisa ukudumba kwizifundo.

1. IAlfa-Lipoic Acid

I-alfa-lipoic acid yi-asidi enamafutha eyenziwe ngumzimba wakho. Idlala indima ephambili kwimetabolism nakwimveliso yamandla.

Ikwasebenza njenge antioxidant, ikhusela iiseli zakho ekonakaleni nasekuncedeni ukubuyisela amanqanaba ezinye ii-antioxidants, ezinjengeevithamini C kunye no-E ().

I-alpha-lipoic acid ikwanciphisa nokudumba. Izifundo ezininzi zibonisa ukuba kunciphisa ukudumba okunxulunyaniswe ne-insulin ukumelana, umhlaza, isifo sesibindi, isifo sentliziyo kunye nokunye ukuphazamiseka (,,,,,,, 9).

Ukongeza, i-alpha-lipoic acid inokunceda ukunciphisa amanqanaba egazi amanqaku okumakisha, kubandakanya i-IL-6 kunye ne-ICAM-1.

IAlfa-lipoic acid ikwanciphisile amanqaku okumakisha kwizifundo ezininzi kwizigulana ezinesifo sentliziyo (9).

Nangona kunjalo, izifundo ezimbalwa azifumananga lutshintsho kula manqaku kubantu abathatha i-alpha-lipoic acid, xa kuthelekiswa namaqela olawulo (,,).

Umthamo ocetyiswayo: 300-600 mg yonke imihla. Akukho micimbi ichaziweyo ebantwini abathatha i-600 mg ye-alpha-lipoic acid ukuya kuthi ga kwiinyanga ezisixhenxe ().

Iziphumo ebezingalindelekanga ezinokubakho: Akukho namnye ukuba uthathwe kumthamo ocetyiswayo. Ukuba uthatha amayeza eswekile, emva koko kuya kufuneka ujonge amanqanaba eswekile yegazi.

Akucetyiswa ukuba: Abafazi abakhulelweyo.

I-Alpha-lipoic acid yi-antioxidant enokunciphisa ukudumba kwaye inokuphucula iimpawu zezifo ezithile.

2. ICurcumin

ICurcumin yinxalenye yespice turmeric. Inika izibonelelo ezininzi zempilo ezinomdla.

Inokunciphisa ukudumba kwisifo seswekile, isifo sentliziyo, isifo sokudumba kunye nomhlaza, ukubala nje abambalwa (,,,).

ICurcumin ikwabonakala iluncedo kakhulu ekunciphiseni ukudumba kunye nokuphucula iimpawu zesifo samathambo kunye nesifo samathambo (,).

Olunye uvavanyo olulawulwa ngokungakhethiyo lufumanise ukuba abantu abane-metabolic syndrome abathathe i-curcumin bawanciphise kakhulu amanqanaba ee-CRP kunye ne-MDA, xa kuthelekiswa nabo bafumana i-placebo ().

Kwesinye isifundo, xa abantu abangama-80 abanesifo esiqinileyo somhlaza banikwa i-150 mg ye-curcumin, uninzi lwamanqaku abo okuvuvukala anciphile kakhulu kunalawo akwiqela lolawulo. Umgangatho wabo wokufumana amanqaku anyuke kakhulu ().

ICurcumin ayifunxwa kakuhle xa ithathwa yodwa, kodwa ungakonyusa ukufunxeka kwayo kangange-2,000% ngokuyithatha ngepiperine, efumaneka kwipepile emnyama ().

Ezinye izongezo zikwanayo nekhompawundi ebizwa ngokuba yi-bioperine, esebenza njenge-piperine kwaye yonyuse ukufunxeka.

Umthamo ocetyiswayo: 100-500 mg yonke imihla, xa ithathwa ngepiperine. Iidosi ukuya kuthi ga kwiigramu ezili-10 ngosuku ziye zafundwa kwaye zithathwa njengezikhuselekileyo, kodwa zinokubangela iziphumo ezibi zokwetyisa ().

Iziphumo ebezingalindelekanga ezinokubakho: Akukho namnye ukuba uthathwe kumthamo ocetyiswayo.

Akucetyiswa ukuba: Abafazi abakhulelweyo.

ICurcumin sisongezo esinamandla sokuchasana nesinciphisa ukudumba kuluhlu olubanzi lwezifo.

3. I-oyile yeentlanzi

Izongezo zeoyile yeentlanzi ziqulathe omega-3 fatty acids, ezibalulekileyo kwimpilo entle.

Banokunciphisa ukudumba okunxulunyaniswa nesifo seswekile, isifo sentliziyo, umhlaza kunye nezinye iimeko ezininzi (,,,,,,).

Iindidi ezimbini eziluncedo ze-omega-3s zii-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA).

I-DHA, ngakumbi, ibonakalisiwe ukuba ineziphumo ezichasene nokuvuvukala ezinciphisa amanqanaba e-cytokine kunye nokukhuthaza impilo yamathumbu. Inokunciphisa nokudumba kunye nomonakalo wemisipha owenzeka emva kokuzilolonga (,,,).

Kwisifundo esinye, amanqanaba okuphawula ukuvuvukala IL-6 ayengama-32% asezantsi ebantwini abathathe iigram ezi-2 ze-DHA, xa kuthelekiswa neqela lolawulo ().

Kwesinye isifundo, i-DHA yongeze kakhulu ukunciphisa amanqanaba ee-TNF alpha kunye ne-IL-6 emva kokuzilolonga ngamandla ().

Nangona kunjalo, olunye uphononongo kubantu abasempilweni kunye nabo bane-atrial fibrillation khange babonakalise sibonelelo soncedo lweoyile yentlanzi (,,).

Umthamo ocetyiswayo: 1-1.5 iigrem ze-omega-3s ezivela kwi-EPA kunye ne-DHA ngosuku. Khangela izongezo zeoyile yeentlanzi kunye nomxholo we-mercury ongafumanekiyo

Iziphumo ebezingalindelekanga ezinokubakho: Ioyile yeentlanzi inokunciphisa igazi ngeedosi eziphezulu, ezinokunyusa ukopha.

Akucetyiswa ukuba: Abantu abathatha abacoci gazi okanye iasprini, ngaphandle kokuba kugunyaziswe ngugqirha.

Izongezo zeoyile yeentlanzi eziqukethe i-omega-3 fatty acids zinokuphucula ukudumba kwizifo ezininzi kunye neemeko.

4. Ijinja

Iingcambu zejinja zihlala zingumgubo kwaye zongezwa kwizitya ezimnandi nezinencasa.

Kukwasetyenziswa kakhulu ukunyanga ukungcungcutheka nokugabha, kubandakanya ukugula kwasekuseni.

Amacandelo amabini ejinja, i-gingerol kunye ne-zingerone, anokunciphisa ukudumba okunxulunyaniswa ne-colitis, ukonzakala kwezintso, isifo seswekile kunye nomhlaza webele (,,,,).

Xa abantu abanesifo seswekile banikwa i-1,600 mg yejinja mihla le, i-CRP yabo, i-insulin kunye nenqanaba le-HbA1c lehle kakhulu kunelo lolawulo ().

Olunye uphononongo lufumanise ukuba abasetyhini abanomhlaza wamabele abathathe izongezo zejinja babenamanqanaba asezantsi e-CRP kunye ne-IL-6, ngakumbi xa edityaniswe nokwenza umthambo ().

Kukho ubungqina obucebisa ukuba izongezo zejinja zinokunciphisa ukudumba kunye nokuqaqamba kwemisipha emva kokuzivocavoca (,).

Umthamo ocetyiswayo: I-gram e-1 yonke imihla, kodwa ukuya kuthi ga kwi-2 gr ithathwa njengekhuselekile ().

Iziphumo ebezingalindelekanga ezinokubakho: Akukho namnye kumthamo ocetyiswayo. Nangona kunjalo, iidosi eziphezulu zingalinciphisa igazi, elinokunyusa ukopha.

Akucetyiswa ukuba: Abantu abathatha iasprini okanye abanye abanciphisi begazi, ngaphandle kokuba kugunyaziswe ngugqirha.

Izixhasi zejinja ziye zaboniswa ukunciphisa ukudumba, kunye nentlungu yomzimba kunye nokuqaqamba emva kokuzilolonga.

5. Resveratrol

I-Resveratrol yi-antioxidant efumaneka kwiidiliya, iiblueberries kunye nezinye iziqhamo ezinesikhumba esimfusa. Ikwafumaneka nakwiwayini ebomvu kunye namandongomane.

Izongezo zeResveratrol zinokunciphisa ukudumba kubantu abanesifo sentliziyo, ukumelana ne-insulin, i-gastritis, i-ulcerative colitis kunye nezinye iimeko (,,,,,,,,,,,,).

Olunye uphando lunike abantu abane-ulcerative colitis 500 mg ye-resveratrol mihla le. Iimpawu zabo ziphuculwe kwaye bancitshisiwe kwiimpawu zokukrala i-CRP, i-TNF kunye ne-NF-kB ().

Kwesinye isifundo, i-resveratrol isongezelelo isinciphisa ukumakisha, i-triglycerides kunye neswekile yegazi kubantu abatyebe kakhulu ().

Nangona kunjalo, olunye uvavanyo alubonisanga kuphucuka kweempawu zokukrala phakathi kwabantu abatyebe kakhulu abathatha i-resveratrol ().

I-resveratrol kwiwayini ebomvu nayo inokuba neenzuzo zezempilo, kodwa imali kwiwayini ebomvu ayikho phezulu njengoko abantu abaninzi bakholelwa ().

Iwayini ebomvu iqulethe ngaphantsi kwe-13 mg ye-resveratrol ilitha nganye (34 oz), kodwa uninzi lwezifundo eziphanda ngezibonelelo zempilo ye-resveratrol esetyenzisiweyo eyi-150 mg okanye nangaphezulu ngemini.

Ukufumana isixa esilinganayo se-resveratrol, kuya kufuneka usele iilitha ezili-11 (iilitha ezi-3) zewayini yonke imihla, ngokuqinisekileyo engacetyiswayo.

Umthamo ocetyiswayo: 150-500 mg ngosuku ().

Iziphumo ebezingalindelekanga ezinokubakho: Akukho namnye kumthamo ocetyiswayo, kodwa imiba yokwetyisa inokwenzeka ngesixa esikhulu (iigram ezi-5 ngosuku).

Akucetyiswa ukuba: Abantu abathatha amayeza okucoca igazi, ngaphandle kokuba kuvunywe ngugqirha wabo.

I-Resveratrol inokunciphisa amanqaku amaninzi okuvuvukala kwaye inikezele ngezinye izibonelelo zezempilo.

6. USirulina

I-Spirulina luhlobo lwe-algae eluhlaza okwesibhakabhaka kunye nefuthe elinamandla lokulwa ne-antioxidant.

Izifundo zibonise ukuba kunciphisa ukudumba, kukhokelela ekugugeni okusempilweni kwaye kunokuqinisa amajoni omzimba (,,,,,,,,,,).

Nangona uninzi lophando ukuza kuthi ga ngoku luphande iziphumo ze-spirulina kwizilwanyana, uphononongo kumadoda nabafazi asebekhulile lubonakalisile ukuba lunokuphucula ukumakisha, i-anemia kunye nokusebenza komzimba (,).

Xa abantu abanesifo seswekile banikwa iigrama eziyi-8 ze-spirulina ngemini kangangeeveki ezili-12, amanqanaba abo ephawu lokuvuvukala i-MDA lehlile ().

Ukongeza, amanqanaba abo e-adiponectin andile. Le yihomoni ebandakanyekayo kulawulo lweswekile yegazi kunye nokutya okunamafutha.

Umthamo ocetyiswayo: I-1-8 yeegram ngosuku, esekwe kwizifundo ezikhoyo. I-Spirulina ihlolwe yiNgqungquthela ye-US ye-Pharmacopeial kwaye ithathwa njengekhuselekile ().

Iziphumo ebezingalindelekanga ezinokubakho: Ngaphandle kokungabikho komzimba, akukho nanye kumyinge okhuthazwayo.

Akucetyiswa ukuba: Abantu abanamajoni omzimba okanye i-allergies kwi-spirulina okanye i-algae.

I-Spirulina ibonelela ngokhuseleko lwe-antioxidant enokunciphisa ukudumba kwaye inokuphucula iimpawu zezifo ezithile.

Yiba nobuGcisa xa kusiza kwiZibonelelo

Ukuba ufuna ukuzama nasiphi na isongezo, kubalulekile ukuba:

• Zithenge kumvelisi owaziwayo.
• Landela imiyalelo yedosi.
• Jonga ugqirha wakho kuqala ukuba unengxaki yonyango okanye uthathe amayeza.

Ngokubanzi, kungcono ukufumana izakhamzimba zakho ezichasayo ekudleni okugcweleyo.

Nangona kunjalo, kwimeko yokuvuvukala okugabadeleyo okanye okungapheliyo, izongezo zihlala zinokunceda ukubuyisela izinto kubhalansi.