Iivithamini ezili-11 kunye nezongezelelo ezonyusa amandla

Umxholo

• 1. I-Ashwagandha
• 2. URhodiola Rosea
• 3. CoQ10

Ukutya ukutya okunezondlo, ukuzilolonga rhoqo kunye nokulala ngokwaneleyo zezona ndlela zilungileyo zokugcina amandla akho endalo.

Kodwa ezi zinto azisoloko zisenzeka, ngakumbi xa kulinganiswa iimfuno zobomi.

Ngethamsanqa, zininzi izongezo onokujika kuzo ukonyusa amandla.

Nazi iivithamini zendalo ezili-11 kunye nezongezo ezinokunyusa amandla akho.

1. I-Ashwagandha

I-Ashwagandha yenye yezona zinto zibaluleke kakhulu kwezamayeza eIndiya iAyurveda, yenye yeenkqubo zamayeza ezindala emhlabeni ().

I-Ashwagandha icingelwa ukuba inyusa amandla ngokwandisa amandla omzimba wakho kuxinzelelo lomzimba kunye nengqondo ().

Kwisifundo esinye, abantu abanikwe i-ashwagandha babonisa ukuphucuka okubonakalayo kumanyathelo oxinzelelo kunye noxinzelelo, xa kuthelekiswa nalawo anikwe indawo ye-placebo. Babenama-28% amanqanaba asezantsi e-cortisol, ihomoni eyonyukayo ekuphenduleni kuxinzelelo ().

Ukomeleza ezi zinto zifunyanisiweyo yayiluphononongo lwezifundo ezintlanu ezivavanya iimpembelelo ze-ashwagandha kuxinzelelo noxinzelelo ().

Zonke izifundo zibonise ukuba abo bathathe i-ashwagandha isicatshulwa bafumana amanqaku angcono kuvavanyo lokulinganisa uxinzelelo, uxinzelelo kunye nokudinwa.

Ukongeza ekuphuculeni ukudinwa kwengqondo kunye noxinzelelo, uphando lubonisa ukuba i-ashwagandha inokunciphisa ukudinwa okunxulunyaniswa nokuzilolonga.

Isifundo sabakhweli beebhayisikile abaphambili safumanisa ukuba abo bathathe i-ashwagandha babekwazi ukujikeleza i-7% ixesha elide kunabo banikwe indawo ye-placebo ().

Ngaphezulu, uphando lubonisa ukuba i-ashwagandha izongezo zikhuselekile kwaye zinomngcipheko ophantsi weziphumo ebezingalindelekanga (,).

I-Ashwagandha icingelwa ukunciphisa ukukhathala kwengqondo kunye nomzimba, ngaloo ndlela yonyusa amanqanaba amandla.

2. URhodiola Rosea

URhodiola rosea ngumfuno okhula kwimimandla ethile ebandayo, eneentaba. Isetyenziswa ngokubanzi njenge-adaptogen, into yendalo ekhulisa amandla omzimba wakho wokujamelana noxinzelelo.

Kwisifundo esinye, abaphandi badibanise kwaye bahlalutya iziphumo zophando ezili-11 ezivavanye iziphumo ze-rhodiola ekukhathaleni komzimba kunye nengqondo kubantu abangaphezulu kwama-500 ().

Kwizifundo ezili-11, ezisi-8 zafumana ubungqina bokuba i-rhodiola inokuphucula ukusebenza komzimba kunye nokunciphisa ukudinwa kwengqondo. Kwakungekho mngcipheko mkhulu wokhuseleko onxulunyaniswa nezongezo ze-rhodiola.

Olunye uphononongo luqukumbele ukuba i-rhodiola ithwala umngcipheko ophantsi weziphumo ebezingalindelekanga kwaye kunokuba luncedo ekunciphiseni ukudinwa emzimbeni nasengqondweni ().

URhodiola ucetyisiwe ukuba ancede noxinzelelo, oluqhele ukudibaniswa nokudinwa (, 10).

Uphononongo lweeveki ezili-12 luthelekisa umphumo woxinzelelo lwe-rhodiola kunye ne-sertraline ye-antidepressant eqhelekileyo, okanye iZoloft (11).

URhodiola wafunyanwa ukunciphisa iimpawu zoxinzelelo, kodwa hayi ngendlela eyiyo njenge-sertraline.

Nangona kunjalo, i-rhodiola ivelise iziphumo ebezingalindelekanga ezimbalwa kwaye yayinyamezeleka ngcono kune-sertraline.

I-Rhodiola icingelwa ukuba inyusa amandla omzimba wakho wokuziqhelanisa noxinzelelo ngokunciphisa ukudinwa emzimbeni nasengqondweni. Inokukunceda ukunciphisa ukudinwa kubantu abanexinzelelo.

3. CoQ10

I-CoQ10, emele i-coenzyme Q10, yenziwe ngokwendalo emzimbeni. I-CoQ10 iza ngeendlela ezimbalwa, kubandakanya ubiquinone kunye ne-ubiquinol. Zikhona kuyo yonke indawo emzimbeni, okuthetha ukuba zifumaneka kuzo zonke iiseli.

Zonke iiseli zine-CoQ10, nangona intliziyo, izintso kunye nesibindi zinamanqanaba aphezulu. Iiseli zisebenzisa i-CoQ10 ukwenza amandla kunye nokuzikhusela kumonakalo we-oxidative (,).

Xa amanqanaba e-CoQ10 ehla, iiseli zomzimba wakho azinakho ukuvelisa amandla awadingayo ukuze zikhule kwaye zihlale zisempilweni, ezinokuthi zibe negalelo ekudinweni ().

Intlanzi, inyama kunye namandongomane ziqulathe iCoQ10, kodwa hayi ngezixa ezaneleyo zokunyusa amanqanaba emzimbeni wakho ().

Ke ngoko, i-CoQ10 isongezo inokuba sisisombululo esingcono sokunciphisa ukudinwa kubantu abanokwehla okanye amanqanaba asezantsi.

Amanqanaba e-CoQ10 ancipha ngobudala kwaye anokuba sezantsi kubantu abanesifo sentliziyo, umhlaza othile, uhlobo lweswekile 2 okanye kubantu abathatha ii-statins, iklasi yamayeza asetyenziselwa ukuthoba amanqanaba e-cholesterol egazini (,,,).

Nangona kunjalo, izongezo zeCoQ10 akunakulindeleka ukuba zonyuse amandla kubantu abanamanqanaba afanelekileyo e-enzyme ().

Ukongeza, uphononongo olwenziwe ebantwini nakwizilwanyana lubonisa ukuba ii-CoQ10 zezongezelelo zikhuselekile kwiidosi ezifanelekileyo ().

Izifundo zibonisa ukuba enye yeendlela ezininzi ze-CoQ10, eyaziwa ngokuba yi-ubiquinol, isebenza ngakumbi ekuphuculeni amanqanaba e-CoQ10 kumadoda amadala. ()

• Abantu abadala abadala: Phantse i-10-30% yabantu abadala abangaphezu kweminyaka engama-50 banobunzima bokufumana i-vitamin B12 ekutyeni. Kungenxa yokuba zivelisa isisu esincinci seasidi kunye neeproteni, eziyimfuneko ekufunxweni okufanelekileyo ().
• Imifuno: Imifuno kunye nemifuno isemngciphekweni wokunqongophala kwe-B12 kuba ukutya kwezilwanyana kuphela komthombo wokutya wendalo wale vithamini ().
• Abo baneengxaki ze-GI: Iimeko ezichaphazela iphecana lesisu (GI), njengesifo se-celiac kunye nesifo sikaCrohn, sinokuphazamisa amandla omzimba okufumana i-B12 ().

• Ukutya okungenasondlo: Eyona mithombo ityebileyo yentsimbi ekutyeni kubandakanya inyama kunye nokutya kwaselwandle. Ngesi sizathu, iimfuno zentsimbi yee vegans ziphindwe amaxesha ayi-1.8 ngaphezulu kunabantu abatya inyama.
• Ukuphulukana negazi: Ingaphezulu kwesiqingatha somzimba wakho wentsimbi usegazini lakho. Ke ngoko, ukulahleka kwegazi ngamaxesha anzima okanye ukopha ngaphakathi kunokuwanciphisa kakhulu amanqanaba.
• Ukukhulelwa: Abafazi abakhulelweyo bafuna i-iron ephindwe kabini ukuxhasa ukukhula kwesiqhelo kosana. Ngelishwa, malunga nesiqingatha sabo bonke abasetyhini abakhulelweyo baba ne-anemia yokuswela i-iron.

• Imijikelezo emifutshane njenge-sprint yeemitha ezili-100 okanye i-sprints eziphakathi kwimidlalo efana nebhola ekhatywayo okanye ibhola ekhatywayo (,,).
• Mfutshane, ukuqhuma okunamandla kwemisebenzi efana nokudubula okanye ukutsiba (36).
• Imisebenzi efuna isixa esikhulu samandla, njengokuphakamisa ubunzima (37).

Izifundo zibonisa ukuba enye yeendlela ezininzi ze-CoQ10, eyaziwa ngokuba yi-ubiquinol, isebenza ngakumbi ekuphuculeni amanqanaba e-CoQ10 kumadoda amadala. ()