Izithasiselo Ezilwa Nokuvuvukala

-Delile

• 1. I-Alpha-Lipoic Acid
• 2. ICurcumin
• 3. Amafutha Wenhlanzi
• 4. Ujinja
• 5. I-Resveratrol
• 6. USpirulina
• Hlakanipha Uma Kukhulunywa Ngezithasiselo

Ukuvuvukala kungenzeka lapho kuphendulwa ukuhlukumezeka, ukugula kanye nengcindezi.

Kodwa-ke, kungabangelwa nokudla okungenampilo nemikhuba yokuphila.

Kwezinye izimo, ukuthola ukwesekwa okungeziwe kusuka kuma-supplements kungasiza futhi.

Nazi izithasiselo ezi-6 eziye zaboniswa ukunciphisa ukuvuvukala ezifundweni.

1. I-Alpha-Lipoic Acid

I-Alpha-lipoic acid iyi-fatty acid eyenziwe ngumzimba wakho. Idlala indima ebalulekile ekukhiqizeni umzimba kanye namandla.

Isebenza futhi njenge-antioxidant, ivikela amaseli akho ekulimaleni futhi isize ukubuyisa amazinga amanye ama-antioxidants, njengamavithamini C no-E ().

I-Alpha-lipoic acid nayo inciphisa ukuvuvukala. Ucwaningo oluningi lukhombisa ukuthi kunciphisa ukuvuvukala okuxhumene nokumelana ne-insulin, umdlavuza, isifo sesibindi, isifo senhliziyo nokunye ukuphazamiseka (,,,,,,, 9).

Ngokwengeziwe, i-alpha-lipoic acid ingasiza ekwehliseni amazinga egazi amakaki wokuvuvukala, kufaka phakathi i-IL-6 ne-ICAM-1.

I-Alpha-lipoic acid futhi inciphise izimpawu zokuvuvukala ezifundweni eziningi ezigulini zesifo senhliziyo (9).

Kodwa-ke, izifundo ezimbalwa azitholanga zinguquko kulezi zimaki kubantu abathatha i-alpha-lipoic acid, uma kuqhathaniswa namaqembu wokulawula (,,).

Umthamo onconyiwe: 300-600 mg nsuku zonke. Azikho izingqinamba ezibikiwe kubantu abathatha ama-600 mg we-alpha-lipoic acid izinyanga ezifika kweziyisikhombisa ().

Imiphumela emibi engaba khona: Akukho uma kuthathwe kumthamo onconyiwe. Uma futhi uthatha imithi yesifo sikashukela, lapho-ke kungadingeka ukuthi ubheke amazinga kashukela egazini lakho.

Akunconyelwe i-: Abesifazane abakhulelwe.

I-Alpha-lipoic acid iyi-antioxidant enganciphisa ukuvuvukala futhi ingathuthukisa izimpawu zezifo ezithile.

2. ICurcumin

ICurcumin iyinxenye ye-spice turmeric. Inikeza izinzuzo eziningana zezempilo.

Kunganciphisa ukuvuvukala kwesifo sikashukela, isifo senhliziyo, isifo samathumbu esivuthayo nomdlavuza, ukubala abambalwa (,,,).

ICurcumin nayo ibukeka ilusizo kakhulu ekwehliseni ukuvuvukala nokwenza ngcono izimpawu ze-osteoarthritis ne-rheumatoid arthritis (,).

Isilingo esisodwa esilawulwa ngokungahleliwe sathola ukuthi abantu abane-metabolic syndrome abathathe i-curcumin banciphise kakhulu amazinga wezimpawu zokuvuvukala i-CRP ne-MDA, uma kuqhathaniswa nalabo abathola i-placebo ().

Kwesinye isifundo, lapho abantu abangama-80 abanezicubu eziqinile zomdlavuza banikezwa i-150 mg ye-curcumin, iningi lamakaki wabo wokuvuvukala ancipha kakhulu kunaleso seqembu elilawulayo. Izinga labo lokuphila liphinde lenyuka kakhulu ().

ICurcumin ayimuncwa kahle uma ithathwa yodwa, kepha ungakhuphula ukumuncwa kwayo ngokungafinyelela ku-2,000% ngokuyithatha ngepiperine, etholakala kupelepele omnyama ().

Ezinye izithasiselo zinezinto ezibizwa nge-bioperine, esebenza njenge-piperine futhi inyuse ukumuncwa.

Umthamo onconyiwe: I-100-500 mg nsuku zonke, lapho ithathwa nge-piperine. Imithamo efinyelela kuma-gramu ayi-10 ngosuku iye yafundwa futhi yathathwa njengephephile, kepha ingadala imiphumela emibi yokugaya ukudla ().

Imiphumela emibi engaba khona: Akukho uma kuthathwe kumthamo onconyiwe.

Akunconyelwe i-: Abesifazane abakhulelwe.

ICurcumin iyisengezo esinamandla sokulwa nokuvuvukala esinciphisa ukuvuvukala kwezifo ezahlukahlukene.

3. Amafutha Wenhlanzi

Izengezo zamafutha ezinhlanzi ziqukethe ama-omega-3 fatty acids, abalulekile empilweni enhle.

Banganciphisa ukuvuvukala okuhambisana nesifo sikashukela, isifo senhliziyo, umdlavuza nezinye izimo eziningi (,,,,,,).

Izinhlobo ezimbili ezizuzisa kakhulu ze-omega-3s yi-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA).

I-DHA, ikakhulukazi, ikhonjisiwe ukuthi inemiphumela elwa nokuvuvukala eyehlisa amazinga e-cytokine futhi ikhuthaze impilo yamathumbu. Kunganciphisa nokulimala nokulimala kwemisipha okwenzeka ngemuva kokuzivocavoca (,,,).

Kwesinye isifundo, amazinga omaka wokuvuvukala IL-6 ayengaphansi ngama-32% kubantu abathathe amagremu ama-2 we-DHA, uma kuqhathaniswa neqembu elilawulayo ().

Kwesinye isifundo, i-DHA yengeza amazinga anciphise kakhulu amamaki wokuvuvukala we-TNF alpha ne-IL-6 ngemuva kokuzivocavoca ngamandla ().

Kodwa-ke, ezinye izifundo kubantu abaphilile nalabo abane-fibrillation ye-atrial azikhombisanga nzuzo ekugcwalisweni kwamafutha ezinhlanzi (,,).

Umthamo onconyiwe: 1-1.5 amagremu we-omega-3s avela ku-EPA ne-DHA ngosuku. Bheka izengezo zikawoyela wezinhlanzi ngokuqukethwe okungatholakali kwe-mercury.

Imiphumela emibi engaba khona: Uwoyela wezinhlanzi unganciphisa igazi ngemithamo ephakeme, engakhuphula ukopha.

Akunconyelwe i-: Abantu abathatha izinciphisi zegazi noma i-aspirin, ngaphandle uma begunyazwe ngudokotela wabo.

Izengezo zamafutha ezinhlanzi aqukethe i-omega-3 fatty acids ingathuthukisa ukuvuvukala kwezifo nezimo eziningana.

4. Ujinja

Izimpande zikajinja zivame ukugaywa zibe impuphu bese zengezwa ezitsheni ezinoshukela nezinomsoco.

Ibuye isetshenziselwe ukwelapha ukuqunjelwa nokuhlanza, kufaka phakathi ukugula kwasekuseni.

Izingxenye ezimbili ze-ginger, i-gingerol ne-zingerone, zinganciphisa ukuvuvukala okuxhunyaniswe ne-colitis, ukulimala kwezinso, isifo sikashukela nomdlavuza webele (,,,,).

Lapho abantu abanesifo sikashukela benikwa i-ginger engu-1,600 mg nsuku zonke, amazinga abo e-CRP, insulin kanye ne-HbA1c ancipha kakhulu kuneqembu elilawulayo ().

Olunye ucwaningo luthole ukuthi abesifazane abanomdlavuza webele abathatha izithasiselo ze-ginger babenamazinga aphansi e-CRP ne-IL-6, ikakhulukazi uma ehlangene nokuzivocavoca umzimba ().

Kukhona nobufakazi obukhombisa ukuthi izengezo ze-ginger zinganciphisa ukuvuvukala nobuhlungu bemisipha ngemuva kokuzivocavoca (,).

Umthamo onconyiwe: 1 gram nsuku zonke, kepha kuze kufike ku-2 gramu kuthathwa njengokuphephile ().

Imiphumela emibi engaba khona: Akukho esilinganisweni esinconyiwe. Kodwa-ke, imithamo ephakeme inganciphisa igazi, elingakhuphula ukopha.

Akunconyelwe i-: Abantu abathatha ama-aspirin noma abanye abanciphisa igazi, ngaphandle uma begunyazwe ngudokotela.

Izengezo zikajinja zikhonjisiwe ukunciphisa ukuvuvukala, kanye nobuhlungu bemisipha nobuhlungu ngemuva kokuzivocavoca.

5. I-Resveratrol

I-Resveratrol iyi-antioxidant etholakala kumagilebhisi, ama-blueberries nezinye izithelo ezinesikhumba esinsomi. Iphinde itholakale ewayinini elibomvu namakinati.

Izithako ze-Resveratrol zinganciphisa ukuvuvukala kubantu abanesifo senhliziyo, ukumelana ne-insulin, i-gastritis, i-ulcerative colitis nezinye izimo (,,,,,,,,,,).

Ucwaningo olulodwa lunikeze abantu abane-ulcerative colitis 500 mg ye-resveratrol nsuku zonke. Izimpawu zabo zithuthukile futhi bancipha kuzimpawu zokuvuvukala i-CRP, i-TNF ne-NF-kB ().

Kwesinye isifundo, izengezo ze-resveratrol zehlisa izimpawu zokuvuvukala, i-triglycerides noshukela wegazi kubantu abanokukhuluphala ().

Kodwa-ke, olunye uvivinyo alukhombisanga ngcono kumaki wokuvuvukala phakathi kwabantu abakhuluphele kakhulu abathatha i-resveratrol ().

I-resveratrol ewayinini elibomvu nayo ingahle ibe nezinzuzo zezempilo, kepha inani ewayinini elibomvu aliphezulu njengoba abantu abaningi bakholelwa ().

Iwayini elibomvu liqukethe ngaphansi kuka-13 mg we-resveratrol ngelitha ngalinye (34 oz), kepha ucwaningo oluningi oluphenya ngezinzuzo zezempilo ze-resveratrol ezisetshenziswe ku-150 mg noma ngaphezulu ngosuku.

Ukuthola inani elilinganayo le-resveratrol, kuzodingeka uphuze okungenani amalitha ayi-11 (amalitha ama-3) ewayini nsuku zonke, okunganconyelwe nakanjani.

Umthamo onconyiwe: 150-500 mg ngosuku ().

Imiphumela emibi engaba khona: Akukho esilinganisweni esinconyiwe, kepha izingqinamba zokugaya ukudla zingavela ngamanani amakhulu (amagremu ama-5 ngosuku).

Akunconyelwe i-: Abantu abathatha imishanguzo yokuncipha kwegazi, ngaphandle uma kuvunywa ngudokotela wabo.

I-Resveratrol inganciphisa izimpawu eziningi zokuvuvukala futhi inikeze ezinye izinzuzo zezempilo.

6. USpirulina

I-Spirulina uhlobo lwe-algae eluhlaza okwesibhakabhaka nohlaza olunemiphumela enamandla ye-antioxidant.

Ucwaningo luye lwabonisa ukuthi kunciphisa ukuvuvukala, kuholela ekugugeni okunempilo futhi kungaqinisa amasosha omzimba (,,,,,,,,,).

Yize ucwaningo oluningi kuze kube yimanje luphenye imiphumela ye-spirulina ezilwaneni, ucwaningo olwenziwa emadodeni nakwabesifazane asebekhulile lukhombisile ukuthi lungathuthukisa izimpawu zokuvuvukala, i-anemia nokusebenza komzimba (,).

Lapho abantu abanesifo sikashukela benikezwa amagremu ayi-8 e-spirulina ngosuku amasonto ayi-12, amazinga abo e-marker yokuvuvukala i-MDA ancipha ().

Ngokwengeziwe, amazinga abo e-adiponectin anda. Le yihomoni ebandakanyeka ekulawuleni ushukela wegazi kanye nokugcwala komzimba.

Umthamo onconyiwe: 1-8 amagremu ngosuku, ngokususelwa ezifundweni zamanje. ISpirulina ihlolwe yi-US Pharmacopeial Convention futhi ithathwa njengephephile ().

Imiphumela emibi engaba khona: Ngaphandle kokungezwani komzimba, akekho kumthamo onconyiwe.

Akunconyelwe i-: Abantu abanezinkinga zokuzivikela komzimba noma ukungezwani komzimba ne-spirulina noma ulwelwe.

I-Spirulina inikeza ukuvikelwa kwe-antioxidant okunganciphisa ukuvuvukala futhi kungathuthukisa izimpawu zezifo ezithile.

Hlakanipha Uma Kukhulunywa Ngezithasiselo

Uma ufuna ukuzama noma yiziphi zalezi zithasiselo, kubalulekile ukuthi:

• Zithenge kumenzi onedumela elihle.
• Landela imiyalo yesilinganiso.
• Buza udokotela wakho kuqala uma unesimo sezempilo noma uthatha imithi.

Ngokuvamile, kungcono ukuthola izakhamzimba zakho ezilwa nokuvuvukala ekudleni okuphelele.

Kodwa-ke, esimweni sokuvuvukala ngokweqile noma okungapheli, izithasiselo zivame ukusiza ukubuyisela izinto kubhalansi.