6 Supplements Dzinorwisa Kuzvimba

Zvemukati

• 1. Alpha-Lipoic Acid
• 2. Curcumin
• 3. Mafuta ehove
• 4. Ginger
• 5. Resveratrol
• 6. Spirulina
• Iva Nenjere Kana Zvasvika kuma Supplements

Kuzvimba kunogona kuitika mukupindura kushungurudzika, kurwara uye kushushikana.

Nekudaro, inogona zvakare kukonzerwa nezvikafu zvisina hutano uye maitiro ehupenyu.

Mune zvimwe zviitiko, kuwana rutsigiro rwakawedzerwa kubva kune zvinowedzera zvinogona kubatsira zvakare.

Heano matanhatu ekuwedzera ayo akaratidzirwa kudzikisa kuzvimba muzvidzidzo.

1. Alpha-Lipoic Acid

Alpha-lipoic acid is fatty acid inogadzirwa nemuviri wako. Inoita chinzvimbo chakakosha mumetabolism uye kugadzirwa kwesimba.

Iyo inoshandawo se antioxidant, kuchengetedza maseru ako kubva mukukuvara uye kubatsira kudzoreredza mamwe mazinga antioxidants, sevitamini C uye E ().

Alpha-lipoic acid inoderedzawo kuzvimba. Ongororo dzinoverengeka dzinoratidza kuti inoderedza kuzvimba kwakabatana ne insulin kudzivisa, gomarara, chirwere chechiropa, chirwere chemwoyo uye zvimwe zvinetso (,,,,,,, 9).

Pamusoro pezvo, alpha-lipoic acid inogona kubatsira kudzikisa huwandu hweropa hweanoverengeka mamaki, anosanganisira IL-6 uye ICAM-1.

Alpha-lipoic acid yakaderedzawo mamaki ekuzvimba muzvidzidzo zvakawanda muzvirwere zvemoyo varwere (9).

Zvisinei, zvidzidzo zvishomanana hazvina kuwana shanduko mune izvi zviratidzo muvanhu vanotora alpha-lipoic acid, zvichienzaniswa nemapoka ekudzora (,,).

Yakurudzirwa dosage: 300-600 mg zuva nezuva. Hapana nyaya dzakataurwa muvanhu vanotora mazana matanhatu emamiriyoni ealpha-lipoic acid kwemwedzi minomwe ().

Zvinogona kuitika mhedzisiro: Hapana kana ikatorwa pamwero wakakurudzirwa. Kana iwe zvakare uchitora chirwere cheshuga, saka ungangoda kuongorora yako mashuga eropa.

Hazvikurudzirwi ku: Vakadzi vane pamuviri.

Alpha-lipoic acid is antioxidant iyo inogona kudzora kuzvimba uye inogona kugadzirisa zviratidzo zveimwe hosha.

2. Curcumin

Curcumin chikamu che spice turmeric. Inopa akati wandei zvinonakidza hutano mabhenefiti.

Inogona kudzikisira kuzvimba muchirwere cheshuga, chirwere chemwoyo, chirwere chemuviri uye kenza, kungo taura mashoma (,,,).

Curcumin inoita kunge inobatsira zvikuru mukuderedza kuzvimba uye kugadzirisa zviratidzo zveosteoarthritis uye rheumatoid arthritis (,).

Imwe ongororo yakarongedzwa yakarongedzwa yakawana kuti vanhu vane metabolic syndrome avo vakatora curcumin vaive vakadzora zvakanyanya huwandu hwezviratidzo zvekuzvimba CRP neMDA, zvichienzaniswa neavo vakagamuchira placebo ().

Mune kumwe kuongorora, apo vanhu makumi masere vane mamota ane gomarara akasimba vakapihwa 150 mg ye curcumin, mazhinji emamaki avo ekuzvimba akaderera zvakanyanya kupfuura avo vari muboka rinodzora. Hupenyu hwavo hwehuwandu hwehupenyu hwakawedzera zvakanyanya ().

Curcumin haina kunyudzwa mukati kana ikatorwa yega, asi iwe unogona kusimudzira kunwa kwayo neinosvika zviuru zviviri muzana nekuitora nepiperine, inowanikwa mune nhema mhiripiri ().

Zvimwe zvinowedzera zvakare zvine mukomboni unonzi bioperine, uyo unoshanda sepiperine uye unowedzera kutora.

Yakurudzirwa dosage: 100-500 mg zuva nezuva, painotorwa nepiperine. Dosi anosvika gumi magiramu pazuva rakadzidzwa uye rinoonekwa rakachengeteka, asi rinogona kukonzera kugaya mhedzisiro ().

Zvinogona kuitika mhedzisiro: Hapana kana ikatorwa pamwero wakakurudzirwa.

Hazvikurudzirwi ku: Vakadzi vane pamuviri.

Curcumin chinhu chakasimba chinopesana nekurwisa chinoderedza chinoderedza kuzvimba munzvimbo dzakasiyana siyana dzezvirwere.

3. Mafuta ehove

Mafuta ehove anowedzera ane omega-3 fatty acids, ayo akakosha kuhutano hwakanaka.

Vanogona kudzikisa kuzvimba kwakabatana nechirwere cheshuga, chirwere chemwoyo, gomarara uye zvimwe zvakawanda mamiriro (,,,,,,,).

Mhando mbiri dzinonyanya kubatsira dze omega-3s ndeye eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA).

DHA, kunyanya, yakaratidzirwa kuve ine anti-kupisa mhedzisiro iyo inoderedza mwero wecytokine uye inosimudzira hutano hwematumbo. Inogona zvakare kudzikisa kuzvimba uye mhasuru kukuvara kunoitika mushure mekurovedza muviri (,,,).

Mune kumwe kuongorora, mwero wekuputika mucherechedzo IL-6 yaive 32% yakaderera muvanhu vakatora 2 magiramu eDHA, zvichienzaniswa neboka rinodzora ().

Mune kumwe kuongorora, DHA inowedzera zvakanyanya kudzikira mazinga ezvokumakisa mamaki TNF alpha uye IL-6 mushure mekusimba kurovedza muviri ().

Nekudaro, zvimwe zvidzidzo muvanhu vane hutano uye avo vane atrial fibrillation havana kuratidza bhenefiti kubva kuhove yekuwedzera mafuta (,,).

Yakurudzirwa dosage: 1-1.5 magiramu e omega-3s kubva kuEPA neDHA pazuva. Tarisa mafuta ehove anowedzera ane zvisingaonekwe zvemekiyuri zvirimo.

Zvinogona kuitika mhedzisiro: Mafuta ehove anogona kutetepa ropa pamadosi epamusoro, ayo anogona kuwedzera kubuda ropa.

Hazvikurudzirwi ku: Vanhu vanotora vanocheka ropa kana maaspirin, kunze kwekunge vapihwa mvumo nachiremba wavo.

Mafuta ehove anowedzera ane omega-3 fatty acids anogona kusimudzira kuzvimba muzvirwere zvakawanda nemamiriro.

4. Ginger

Ginger midzi inowanzo gayiwa kuita hupfu uye inowedzerwa kune inotapira uye inonaka madhishi.

Inowanzo shandiswa pakurapa kuzvimba uye kusvotwa, kusanganisira kurwara kwemangwanani.

Zvikamu zviviri zve ginger, gingerol uye zingerone, zvinogona kudzora kuzvimba kwakabatana necolitis, kukuvara kweitsvo, chirwere cheshuga nekenza yemazamu (,,,,).

Kana vanhu vane chirwere cheshuga vakapihwa 1,600 mg ye ginger zuva nezuva, yavo CRP, insulin uye HbA1c mazinga akaderera zvakanyanya kupfuura iro rinodzora boka ().

Chimwe chidzidzo chakawana kuti vakadzi vane gomarara repazamu avo vaitora zvekuwedzera zveginger vaive nezvikamu zvakaderera zveCRP neIL-6, kunyanya kana zvabatanidzwa nekurovedza muviri ().

Kune zvakare humbowo hunoratidza kuti ginger inowedzera inokwanisa kudzikisira kuzvimba uye kushushikana kwemhasuru mushure mekurovedza muviri (,).

Yakurudzirwa dosage: 1 gramu zuva nezuva, asi kusvika kumagiramu maviri anoonekwa akachengeteka ().

Zvinogona kuitika mhedzisiro: Hapana pane yakakurudzirwa muyero. Zvisinei, madheji akakwirira anogona kutetepa ropa, iro rinogona kuwedzera kubuda ropa.

Hazvikurudzirwi ku: Vanhu vanotora asipurini kana vamwe vanoonda ropa, kunze kwekunge vapihwa mvumo nachiremba.

Ginger zvinowedzera zvakaratidzwa kudzikisa kuzvimba, pamwe nekurwadziwa kwemhasuru uye kushushikana mushure mekurovedza muviri.

5. Resveratrol

Resveratrol is antioxidant inowanikwa mumazambiringa, blubheri uye mimwe michero ine ganda repepuru. Inowanikwawo muwaini tsvuku nenzungu.

Resveratrol zvinowedzera zvinogona kudzora kuzvimba muvanhu vane chirwere chemwoyo, insulin kushora, gastritis, ulcerative colitis uye mamwe mamiriro (,,,,,,,,,,,,.

Chimwe chidzidzo chakapa vanhu vane ulcerative colitis 500 mg ye resveratrol zuva nezuva. Zviratidzo zvavo zvakavandudzwa uye vakave nekudzikiswa muzviratidzo zvekuzvimba CRP, TNF uye NF-kB ().

Mune kumwe kuongorora, resveratrol inowedzera yakadzikisa anogumbura mamaki, triglycerides uye shuga yeropa mune vanhu vane kufutisa ().

Nekudaro, kumwe kuyedzwa kwakaratidza kusavandudzika kweanopisa mamaki pakati pevanhu vakafuta kupfuura avo vanotora resveratrol ().

Iyo resveratrol muwaini tsvuku inogona zvakare kuve nehutano mabhenefiti, asi huwandu muwaini tsvuku haina kukwirira sekutenda kwevanhu vazhinji ().

Waini tsvuku ine isingasviki 13 mg resveratrol paita (34 oz), asi ongororo zhinji dzichiongorora hutano hwe resveratrol yakashandiswa 150 mg kana kupfuura pazuva.

Kuti uwane yakaenzana resveratrol, iwe unofanirwa kunwa anosvika gumi nemana marita (matatu marita) ewaini zuva rega rega, izvo chaizvo zvisingakurudzirwe.

Yakurudzirwa dosage: 150-500 mg pazuva ().

Zvinogona kuitika mhedzisiro: Hapana pane chiyero chakakurudzirwa, asi nyaya dzekugaya dzinogona kuitika nemari yakawanda (magiramu mashanu pazuva).

Hazvikurudzirwi ku: Vanhu vanotora mishonga yekuonda ropa, kunze kwekunge yagamuchirwa nachiremba wavo.

Resveratrol inogona kudzora akati wandei ekumaka mamaki uye nekupa imwe hutano mabhenefiti.

6. Spirulina

Spirulina mhando yebhuruu-girini algae ine yakasimba antioxidant mhedzisiro.

Zvidzidzo zvakaratidza kuti inoderedza kuzvimba, inotungamira kune hutano kukwegura uye inogona kusimbisa immune system (,,,,,,,,,,,),.

Kunyangwe kutsvagurudza kwakawanda kusvika parinhasi kwakatsvaga spirulina mhedzisiro pamhuka, zvidzidzo muvarume nevakadzi vakura zvakaratidza kuti zvinogona kugadzirisa mamakisi ekuzvimba, kupererwa neropa uye immune system (,).

Kana vanhu vane chirwere cheshuga vakapihwa magiramu masere espirulina pazuva kwemavhiki gumi nemaviri, iwo mazinga echiratidzo chekuzvimba MDA akaderera ().

Uyezve, iwo mazinga eadiponectin akawedzera. Iyi ihormone inobatanidzwa mukugadzirisa shuga yeropa uye mafuta metabolism.

Yakurudzirwa dosage: 1-2 gramu pazuva, zvichibva pane zvidzidzo zvazvino. Spirulina yakaongororwa neUS Pharmacopeial Convention uye inoonekwa seyakachengeteka ().

Zvinogona kuitika mhedzisiro: Kunze kwekusawirirana, hapana pane iyo yakayerwa muyero.

Hazvikurudzirwi ku: Vanhu vane immune system kusagadzikana kana allergies kune spirulina kana algae.

Spirulina inopa antioxidant dziviriro iyo inogona kudzora kuzvimba uye inogona kugadzirisa zviratidzo zveimwe hosha.

Iva Nenjere Kana Zvasvika kuma Supplements

Kana iwe uchida kuyedza chero eaya ekuwedzera, saka zvakakosha kuti:

• Vatenge ivo kubva kune ane mukurumbira mugadziri.
• Tevedza rairo yekuyera.
• Tarisa nachiremba wako kutanga kana iwe uine chirwere chekurapa kana kutora mishonga.

Pakati pese, zviri nani kuwana yako inopesana-kupisa zvinovaka muviri kubva kuzvikafu zvese.

Nekudaro, mune kesi yekunyanyisa kana kusingaperi kuzvimba, zvinowedzera zvinogona kubatsira kubatsira kudzosa zvinhu muchiyero.