Izixhobo zokunyusa amajoni omzimba ebusika obusempilweni

Umxholo

• Iti yeTurmeric kunye neGinger
• Ivithamin C ekhuselweyo
• IVithamin D3/K2
• Iiprobiotic
• Umdala
• Andrographis
• I-Hydrosol yesilivere
• Uphengululo lwe

Mhlawumbi ukulungele ukuzama nantoni na ukuhlala usempilweni ngeli xesha lomkhuhlane (eli xesha lomkhuhlane lelona libi kakhulu). Kwaye ngethamsanqa, ngaphezu kweminye imikhwa yokunyusa umzimba sele uqhuba kwi-reg (ukulala iiyure ezisibhozo ubusuku bonke, ukwenza umthambo ube ngumkhwa) kukho amanyathelo ongezelelweyo onokuwathatha ukuze uhlale usempilweni-oko kukuthi xa kufikwa kwisidlo sakho. (Eyeleleneyo: Kanene Wosulela kangakanani umkhuhlane?)

"Iivithamini kunye neeminerali ezinepropathi ye-antioxidant inokuxhasa amajoni omzimba asempilweni," utshilo uKelly Hogan, R.D, umphathi weklinikhi yokutya kunye nokuba sempilweni kwiziko laseDubin Breast kwisibhedlele iMount Sinai. (Cinga: ivithamin C, ivithamin E, i-beta-carotene, i-zinc, kunye neselenium.)

Kwaye ngelixa uninzi lunokufumaneka kukutya okupheleleyo-iziqhamo, imifuno, amandongomane, kunye nembewu-kukho imeko eyenziwayo yokuxhasa ukutya okunempilo ngeli xesha lonyaka. (Eyeleleneyo: Ukutya okuli-12 ukomeleza amajoni akho omzimba ngeli xesha lomkhuhlane)

"Amayeza ngamayeza okuqala, kwaye amaninzi anomsebenzi wokulwa nentsholongwane kunye ne-antibacterial," utshilo uRobin Foroutan, RD, isazi sokutya kwiZiko leMorrison kwisiXeko saseNew York kunye nesithethi seAcademy of Nutrition and Dietetics. Ngakumbi: "Bakhuselekile ngokupheleleyo, kwaye uninzi lunophando olukhulu lokubuyisela emva kweziphi izizukulwana ngaphambi kokuba sazi."

Ewe, akukho vithamini okanye minerali izokwakha umzimba wakho ube yinqaba nxamnye nosulelo. "Ngokubhekisele kumabango 'okomeleza amajoni omzimba', ndicinga ukuba kufuneka silumke," utshilo uHogan. Umzekelo: Olunye uphando lubonisa iivithamini ezithile (C, umzekelo) ezinokuthi zinciphise iimpawu ezibandayo, kodwa zifumanise ukuba azikhuseli ekugcineni ukubandayo.

Kodwa ukuba uziva kancinane phantsi kwemozulu (okanye ufuna ukondla umzimba wakho ngezakha mzimba ezisempilweni), jonga ezi zongezo zifungiswa ngabafaki bezidlo. (Njengesiqhelo, qiniseka ukuba ujonga ugqirha wakho ngaphambi kokuba uqale ukuthatha naziphi na izongezo.)

Iti yeTurmeric kunye neGinger

"Ndiyathanda ukusela iti eluhlaza okanye iti yemifuno ene-turmeric kunye nejinja ukuba ndiziva ngathi ndiyagula," utshilo uHogan. "Zikwagcwele i-antioxidants kwaye zinokunceda ukuqinisa amajoni omzimba." Iitayi kunye neziselo ezishushu nazo ziyathomalalisa, uyaphawula-kwimbonakalo xa uziva uphantsi kwemozulu.

Zama: I-Organic India Tulsi Turmeric Ginger Tea ($ 6; organicindiausa.com)

Ivithamin C ekhuselweyo

I-Vitamin C sele isetyenziselwa ukuxhasa ukusebenza komzimba. "Uphando lokuxhasa ukusetyenziswa kwayo njengesongezelelo sokuthintela okanye ukunciphisa ixesha lokubanda ngesiqhelo kubonisa ezinye izibonelelo-ezinye zibekelwe bucala, ezinye zibaluleke kakhulu, utshilo uStephanie Mandel, umcebisi opheleleyo wezokondla eMorrison Centre.

Ukhetha uvithamini C-uhlobo lwevithamin C-uhlobo lwevithamini edityaniswe nemagniziyam, potasium, kunye necalcium, ethi abantu abaninzi babe sezantsi kuyo. "Kulula esiswini, ke yinto efanelekileyo kubantu abakhathazwa yi-asidi ye-vitamin C," ucacisa uMandel. Injongo ye-2,000 ukuya kwi-4,000mg ngosuku.

Zama: IVithamin C ekhuselweyo (i-$38; dailybenefit.com)

IVithamin D3/K2

Uphononongo olupapashwe kwi BMJ ifumanise ukuba isongezelelo se-vitamin D sisebenza ngempumelelo ekuthinteleni usulelo olunamandla lokuphefumla. Ingcebiso yePro: "Kuyaziwa ukuba iivithamini D kunye ne-K zisebenza kunye emzimbeni, ngoko ke xa uncedisa nge-vitamin D, luluvo oluhle ukuyidibanisa ne-vitamin K," utsho uMandel. (I-FYI, iivithamini D kunye no-K nazo ziyanyibilika ngamanqatha, oko kuthetha ukuba umzimba wakho kufuneka ube namanqatha asempilweni ngokwaneleyo ukuze uvune izibonelelo zawo ezipheleleyo.)

Zama: IVithamin D3/K2 ($28; dailybenefit.com)

Iiprobiotic

"Njengoko siza kufunda ngakumbi malunga nendlela i-microbiome yethu esebenza ngayo, siqala ukuqonda ukuba iintlobo ezithile zebacteria zidlala indima ethile emzimbeni," utshilo uMandel. Zombini Lactobacillus plantarum kwaye Lactobacillus paracasei ziintlobo eziye zaboniswa zidlala indima ekukhuseleni umkhuhlane oqhelekileyo (kunye nokunciphisa ixesha lawo), uyaphawula.

Zama: Iicapsule zeProbiotic Immune Probiotic njengedola yemihla ngemihla ($ 35; dailybenefit.com)

Umdala

Ukukhupha kwi-elderberry kubonisiwe ukuba kune-antiviral, pro-immune system. "Ndiyayithanda i-elderberry extract yokuxhasa amajoni omzimba," utshilo uForoutan. Yenza isicatshulwa sakho ngokumilisa i-elderberries eyomileyo emanzini, uyaphawula. Okanye, thatha imveliso kwivenkile yakho yokutya yendalo. "Jonga iswekile eyongeziweyo, engeyomfuneko kwaphela kuba i-elderberry ngokwendalo imnandi kwaye imnandi," utshilo.

Zama: Sambucus Fizzy Elderberry ($5; vitaminlife.com)

Andrographis

Olunye uphando lufumanisa ukuba i-andrographis, isityalo esikrakra esizalelwa kumazwe athile ase-Asia, sinokudlala indima ekunciphiseni iimpawu zengqele eqhelekileyo ukuba sele ugula. Ngapha koko, izicatshulwa zesityalo bezisetyenziselwa amayeza kangangeenkulungwane, ngenxa yepropathi yokulwa nokudumba, iipropathi zentsholongwane. “Ezi capsules ayizona zilula ukuzifumana, kodwa kufanelekile,” utshilo uForoutan.

Zama: uKhuselo oluKhawulezayo lweGaia ($ 17; naturalhealthyconcepts.com)

I-Hydrosol yesilivere

Ithathwe yonke imihla, isilivere ekwimo yayo ye-hydrosol (amasuntswana anqunyanyiswe emanzini-afana nesilivere ye-colloidal) anokunceda ekulweni umkhuhlane kunye nomkhuhlane, utshilo u-Foroutan. (Kwifom yokutshiza, isilivere nayo inganceda ekuxinaneni ngeempumlo, uyaphawula.) "Yinyani kakhulu, ihlanjululwe kakhulu malunga nezahlulo ezilishumi kwisigidi," utshilo. "Kubekho izilumkiso malunga nokuphuhliswa kwe-argyria [ingwevu yesikhumba] ekusebenziseni iimveliso zesilivere, kodwa loo mngcipheko unxulunyaniswa nokusebenzisa iimveliso ezinamaxabiso aphantsi njengesilivere esisiseko, isilion yeion, okanye isilivere esemgangathweni esemgangathweni, yiyo loo nto kubalulekile ukwenza izinto ezilungileyo kakhulu."

Zama: Isilivere enguMongami ($ 21; vitaminshoppe.com)

Uphengululo lwe