Amavithamini ayi-11 Nezithasiselo Ezikhuthaza Amandla

-Delile

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

Ukudla ukudla okunomsoco, ukuzivocavoca umzimba njalo nokulala ngokwanele kuyizindlela ezingcono kakhulu zokugcina amazinga akho emvelo amandla.

Kepha lezi zinto akwenzeki ngaso sonke isikhathi, ikakhulukazi lapho kulinganiswa izidingo zempilo.

Ngenhlanhla, kukhona izithasiselo eziningi ongabhekela kuzo ukukhulisa amandla.

Nawa amavithamini wemvelo ayi-11 nezithasiselo ezingakhuphula amandla akho.

1. I-Ashwagandha

I-Ashwagandha ingenye yamakhambi abaluleke kakhulu okwelapha e-Indian Ayurveda, enye yezinhlelo zokwelapha ezindala kakhulu emhlabeni ().

I-Ashwagandha kucatshangwa ukuthi ikhulisa amandla ngokukhulisa ukuqina komzimba wakho ekucindezelekeni ngokomzimba nangokwengqondo ().

Kokunye ukuhlola, abantu abanikezwe i-ashwagandha bakhombise ukuthuthuka okukhulu ezinyathelweni eziningana zokuxineka nokukhathazeka, uma kuqhathaniswa nalabo abanikezwa i-placebo. Babenamazinga aphansi angama-28% we-cortisol, i-hormone ekhuphuka ekuphenduleni ukucindezeleka ().

Ukuqinisa lokhu okutholakele bekungukubuyekezwa kwezifundo ezinhlanu ezihlola imiphumela ye-ashwagandha ekukhathazekeni nasekucindezelekeni ().

Zonke izifundo zibonise ukuthi labo abathathe i-ashwagandha akhiphe amaphuzu kangcono ekuhlolweni kokulinganisa ukucindezeleka, ukukhathazeka nokukhathala.

Ngaphezu kokuthuthukisa ukukhathala kwengqondo nokucindezeleka, ucwaningo luphakamisa nokuthi i-ashwagandha inganciphisa ukukhathala okuhambisana nokuzivocavoca umzimba.

Ucwaningo lwabagibeli bamabhayisikili abaphambili luthole ukuthi labo abathathe i-ashwagandha bakwazi ukujikeleza nge-7% isikhathi eside kunalabo abanikezwe i-placebo ().

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ama-ashwagandha supplements aphephile futhi anengozi encane yemiphumela emibi (,).

I-Ashwagandha icatshangwa ukuthi inciphise ukukhathala ngokwengqondo nangokomzimba, ngaleyo ndlela kwandise amazinga wamandla.

2. URhodiola Rosea

URhodiola rosea imbiza ekhula ezindaweni ezithile ezibandayo, ezinezintaba. Isetshenziswa kabanzi njenge-adaptogen, into yemvelo ethuthukisa amandla omzimba wakho wokubhekana nokucindezeleka.

Kokunye ukuhlola, abacwaningi bahlanganisa baphinde bahlaziya imiphumela yezifundo eziyi-11 ezahlola imiphumela ye-rhodiola ekukhathaleni okungokomzimba nokungokwengqondo kubantu abangaphezu kwama-500 ().

Ezifundweni eziyi-11, eziyi-8 zithole ubufakazi bokuthi i-rhodiola ingakhuphula izinga lokusebenza komzimba futhi yehlise ukukhathala kwengqondo. Zazingekho futhi izingozi zokuphepha ezinkulu ezihambisana nezithako ze-rhodiola.

Okunye ukubuyekeza kuphethe ngokuthi i-rhodiola ithwala ubungozi obuphansi bemiphumela engemihle futhi ingasiza ekunciphiseni ukukhathala ngokomzimba nangokwengqondo ().

URhodiola uphakanyisiwe ukuthi asize ekucindezelekeni futhi, okuvame ukuxhunyaniswa nokukhathala (, 10).

Ucwaningo lwamaviki awu-12 luqhathanise umphumela we-anti-depressant we-rhodiola ne-sertraline ejwayelekile yokulwa nokucindezelwa, noma iZoloft (11).

URhodiola utholwe ukuthi wehlisa izimpawu zokudangala, kepha hhayi ngempumelelo njenge-sertraline.

Kodwa-ke, i-rhodiola ikhiqize imiphumela emibi embalwa futhi yabekezelelwa kangcono kune-sertraline.

I-Rhodiola icatshangwa ukuthi ikhulisa amandla omzimba wakho wokuzivumelanisa nengcindezi ngokunciphisa ukukhathala ngokomzimba nangokwengqondo. Kungasiza futhi ekunciphiseni ukukhathala kubantu abacindezelekile.

3. CoQ10

ICoQ10, emele i-coenzyme Q10, yenziwa ngokwemvelo emzimbeni. ICoQ10 iza ngezindlela ezimbalwa, kufaka phakathi i-ubiquinone ne-ubiquinol. Zitholakala yonke indawo emzimbeni, okusho ukuthi zitholakala kuwo wonke amaseli.

Wonke amaseli aqukethe i-CoQ10, yize inhliziyo, izinso nesibindi kunamazinga aphezulu kakhulu. Amaseli asebenzisa i-CoQ10 ukwenza amandla futhi azivikele emonakalweni we-oxidative (,).

Lapho amazinga e-CoQ10 ehla, amaseli omzimba wakho awakwazi ukukhiqiza amandla awadingayo ukuze akhule futhi ahlale enempilo, okungaba nomthelela ekukhathaleni ().

Inhlanzi, inyama namantongomane aqukethe i-CoQ10, kepha hhayi ngamanani amakhulu ngokwanele ukukhulisa kakhulu amazinga emzimbeni wakho ().

Ngakho-ke, izithako ze-CoQ10 zingaba yisixazululo esingcono sokunciphisa ukukhathala kubantu abanamazinga anciphayo noma aphansi.

Amazinga e-CoQ10 ancipha ngobudala futhi angaba phansi kubantu abanesifo senhliziyo, umdlavuza othile, uhlobo lwesifo sikashukela sesi-2 noma kubantu abathatha ama-statins, isigaba semithi esetshenziselwa ukwehlisa amazinga we-cholesterol egazini (,,,).

Kodwa-ke, izithasiselo ze-CoQ10 akunakwenzeka ukuthi zikhulise amandla kubantu abanamazinga anele we-enzyme ().

Ngokwengeziwe, ucwaningo olwenziwe kubantu nasezilwaneni luphakamisa ukuthi ama-CoQ10 supplements aphephile ngemithamo efanele ().

Ucwaningo lukhombisa ukuthi enye yezinhlobo eziningana ze-CoQ10, eyaziwa njenge-ubiquinol, isebenza kahle ekuthuthukiseni amazinga we-CoQ10 emadodeni amadala. ()

• Abantu abadala asebekhulile: Cishe i-10-30% yabantu abadala abangaphezu kweminyaka engama-50 banobunzima bokumunca uvithamini B12 ekudleni. Lokhu kungenxa yokuthi zikhiqiza i-asidi yesisu namaprotheni amancane, adingekayo ukumuncwa okufanele ().
• Imifino: Abalimi bemifino kanye nemifino kusengcupheni yokushoda kwe-B12 ngoba ukudla kwezilwane kungukuphela komthombo wokudla wemvelo wale vithamini ().
• Labo abanezinkinga ze-GI: Izimo ezithinta umgudu wamathumbu (GI), njengesifo se-celiac nesifo sikaCrohn, zingaphazamisa amandla omzimba okuthola i-B12 ().

• Ukudla okungenayo i-iron: Imithombo ecebe kakhulu yensimbi ekudleni ifaka inyama kanye nokudla kwasolwandle. Ngalesi sizathu, izidingo zensimbi yama-vegans ziphindwe izikhathi eziyi-1.8 kunabantu abadla inyama.
• Ukwehla kwegazi: Ingxenye engaphezu kwengxenye yomzimba wakho yensimbi isegazini lakho. Ngakho-ke, ukulahleka kwegazi ngezikhathi ezinzima noma ukuphuma kwangaphakathi kungawaqeda kakhulu amazinga.
• Ukukhulelwa: Abesifazane abakhulelwe badinga insimbi ephindwe kabili ukwesekela ukukhula kombungu okwejwayelekile. Ngeshwa, cishe isigamu sabo bonke abesifazane abakhulelwe baba ne-anemia yokushoda nge-iron.

• Ama-sprints amafushane njenge-sprint yamamitha ayi-100 noma ama-sprints amaphakathi kwezemidlalo njengebhola noma ibhola (,,).
• Okufushane, ukuqhuma okunamandla komsebenzi njengokudubula noma ukugxuma (36).
• Imisebenzi edinga inani elikhulu lamandla, njengokuphakamisa izinsimbi (37).

Ucwaningo lukhombisa ukuthi enye yezinhlobo eziningana ze-CoQ10, eyaziwa njenge-ubiquinol, isebenza kahle ekuthuthukiseni amazinga we-CoQ10 emadodeni amadala. ()