Tsvagiridzo inoratidza kuti kutora multivitamin nguva nenguva kunogona kuvandudza ndangariro uye huropi hwese kushanda.
Kune zvakawanda zvekudya, zvekuwedzera, uye zvinodhaka zvinotengeswa se "zvinosimudzira uropi." Izvo zvine mazana ezvikafu zvega - mavhitaminzi, zvicherwa, herbs, amino acids uye phytonutrients.
Kune zviuru zvemisanganiswa yezvigadzirwa. Zvidzidzo zvakaratidza kuti kutora ma supplements akakodzera kunogona kuve nemhedzisiro yakanaka pahutano hwehuropi nekushanda, kunyangwe zvisingaite kuti mumwe kana mumwe mushonga udzore nemashiripiti mhedzisiro yehupenyu husina hutano.
Mukuwedzera, kusarudza iyo yakarurama haisi basa riri nyore. Kusarudzwa kwezvokudya zvinoenderana nemigumisiro yauri kutsvaga. Iwe unoda kuvandudza ndangariro kana kuwedzera kuisa pfungwa?
Dambudziko rako guru nderokuneta here kana kuti kuderera kwepfungwa kunoenderana nezera? Uri kutambura nekushungurudzika, kuora mwoyo kana kufunganya here?
Heino runyoro rwezvinosimudzira uropi izvo zvakaratidzwa nesainzi kuve zvakachengeteka, zvinoshanda uye zvinovhara zvakasiyana-siyana zvezvido.
1. DHA (docosahexaenoic acid)
Iyi ndiyo omega-3, iyo inonyanya kukosha yemafuta acids; chimwe chezvivakwa zvikuru zvekuvaka kwecerebral cortex - chikamu chehuropi chine mutoro wekurangarira, kutaura, kusika, manzwiro uye kutarisa. Ndicho chikafu chinonyanya kukosha chekushanda kwakakwana kwehuropi.
Kushaikwa kweDHA mumuviri kunobatanidza nekuora mwoyo, kutsamwa, kukanganisa kwakakomba kwepfungwa, pamwe nekuderera kukuru kwehuropi.
Kurasikirwa nendangariro, kuora mwoyo, kushanduka kwemafungiro, dementia, chirwere cheAlzheimer uye kushaya hanya - mune zvese izvi kuongororwa, mamiriro evarwere akawanikwa achivandudza nekuwedzera kweasidhi iyi mukudya.
Vakuru vakura vane huwandu hweDHA yekudya vane mikana mishoma yekukudziridza dementia (senile dementia) uye chirwere cheAlzheimer.
Masayendisiti anofungidzira kuti 70% yehuwandu hwepasi rose haina omega-3s, saka anenge munhu wese anogona kubatsirwa nekuwedzera neDHA.
2. Curcumin
Curcumin ndiyo inonyanya kusimba uye inoshanda musanganiswa muIndia spice inonzi turmeric.
Iyo inokonzera ruvara rwegoridhe rweturmeric uye ine anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, uye anti-cancer madhara.
Curcumin inodzivirira huropi hwedu munzira dzakawanda.
Iyo ine simba antioxidant zvimiro zvinobatsira kuderedza kuzvimba kwehuropi uye kuputsa plaque muhuropi zvinoenderana nechirwere cheAlzheimer.
Curcumin inowedzera mazinga e dopamine uye serotonin, iyo "kemikari inosanganisa yekufara."
Muchokwadi, curcumin inongoshanda pakuora mwoyo seyakakurumbira antidepressant Prozac.
Curcumin yakawanikwa ichibatsira nekurasikirwa kwendangariro uye obsessive-compulsive disorder.
Curcumin parizvino iri kudzidzwa semushonga wechirwere cheParkinson.
Imwe yezvisina kunaka zve curcumin ndeyokuti yakanyanyisa kubatwa - kusvika ku85% ye curcumin inowanzopfuura nemumatumbo asina kushandiswa!
Zvisinei, kuwedzerwa kwepiperine, chinhu chinowanikwa mupepuru yakasviba, inowedzera kubatwa kwe curcumin ne2000%.
3. Periwinkle diki
Vinpocetine ishanduro yakagadzirwa yevincamine. Muzvisikwa, komisheni iyi inowanikwa mu periwinkle (small periwinkle).
MuEurope neJapan, vinpocetine inongowanikwa chete nemishonga, asi mune dzimwe nyika komboni iripo mune zvakawanda zvinowanzowanikwa zvinowedzera.
Vanachiremba muEurope vanotenda kuti inoshanda kupfuura ginkgo biloba, mushonga une mukurumbira seimwe yeakanakisa ekuwedzera uropi.
Vinpocetine inovandudza chiyeuchidzo, nguva yekuita, uye hutano hwepfungwa. Inokurumidza kupinda muuropi, inowedzera kuyerera kweropa, inoderedza kuputika kwehuropi, inodzivirira kubva kune mahara radicals, uye inochengetedza kuenzana kwemaurotransmitters.
Inodzivirira huropi kubva mukuora, ichiita kuti ive mushonga weAlzheimer's.
Zvine musoro kusarudza vinpocetine kana dambudziko rako guru riri kurasikirwa nekuyeuka kana kuderera kwepfungwa kwezera.
4. Vasora
Vasora ndeyechinyakare Ayurvedic herbal tonic iyo yakashandiswa kwezviuru zvemakore kuvandudza ndangariro, kudzidza uye kuisa pfungwa.
Bacopa yakanakisa adaptogen, chirimwa chinoderedza mhedzisiro yekushushikana.
Inoshanda muchikamu nekuenzanisa neurotransmitters dopamine uye serotonin, uku ichidzikisa mazinga ekushushikana kwehomoni cortisol.
Iyo ine zvakare inodzikamisa mhedzisiro uye inoshandiswa kurapa kusagadzikana, kubatsira kugadzirisa kushushikana, nekuvandudza kurara.
Bacopa isarudzo yakanakisa kana uine matambudziko nekurangarira, kudzidza uye kuisa pfungwa kunokonzerwa nekushushikana.
5. Hyperzine
Chinese moss chinyakare Chinese mishonga yemakwenzi inoshandiswa kuvandudza ndangariro, kuwedzera kuyerera kweropa kuuropi, uye kuderedza kuzvimba.
Masayendisiti akawana chinhu chikuru chinoshanda muChinese moss, hyperzine A.
Iyi alkaloid inoshanda nekuvharira uropi enzyme inoputsa neurotransmitter acetylcholine.
Huperzine A inotengeswa sechikafu chekuwedzera kunyanya kuvandudza ndangariro, kutarisisa, uye kugona kudzidza muvadiki nevakuru.
Inodzivirira huropi kubva mukukuvadzwa kubva kumahara radicals uye chepfu yezvakatipoteredza.
Inoshanda nenzira imwechete seyakakurumbira mushonga weAricept uye unoshandiswa zvakanyanya kurapa Alzheimer's kuChina.
6 Ginkgo biloba
Mishonga yeGinkgo biloba yakamira muyedzo yenguva, mune zvechivanhu zvechiChinese mushonga uye muEurope.
Ginkgo inowedzera kuyerera kweropa kuuropi, inoenzanisa kemisitiri yehuropi, uye inodzivirira huropi kubva kune mahara radical kukuvara.
Zvinoshamisa ndezvokuti zvidzidzo zviviri zvakakura zvakagumisa kuti ginkgo haina zvikomborero zvinogona kuyerwa sechinhu chinokurudzira pfungwa, hainatsiri ndangariro kana humwe huropi hunoshanda muvanhu vane hutano. Asi izvozvo hazviiti kuti ginkgo ishaye basa. Ginkgo yakaratidzwa kuva inobatsira pakurapa kushungurudzika, kuzvidya mwoyo, uye kuora mwoyo. Iko kuwedzera kunobatsira mukurapa schizophrenia. Pakupedzisira, kune avo vanorarama nekuongororwa kwedementia kana chirwere cheAlzheimer, ginkgo ine chivimbiso chikuru chekuvandudza chiyeuchidzo uye hupenyu hwehupenyu.
7. Acetyl-L-carnitine
Acetyl-L-carnitine (ALCAR) is amino acid inoshanda seyakasimba antioxidant inodzivirira huropi kubva kune mahara radical kukuvara.
Ichi chikamu chinobatsira mukuvandudza kujeka kwepfungwa, kutarisa, manzwiro, kukurumidza kugadzirisa, uye ndangariro, uye ine yakasimba anti-tumor mhedzisiro pahuropi hwekuchembera.
ALCAR inokurumidza-kuita-antidepressant iyo inowanzopa imwe zororo mukati mevhiki.
Inowedzera kunzwisiswa kwe insulin yemasero europi, ichivabatsira kushandisa shuga yeropa, iyo uropi ndiyo huru yehuni.
Mushonga uyu unobatsira kudzivirira kukuvara kwehuropi kubva pakunwa doro zvakanyanyisa.
8. Phosphatidylserine
Phosphatidylserine (PS) ndeye phospholipid inosanganisirwa kune yega yesero membrane mumuviri, asi inowanikwa mukunyanya kukwira kwakanyanya muuropi.
FS inoshanda se "muchengeti wegedhi" weuropi. Inogadzirisa izvo zvinovaka muviri zvinopinda muuropi uye izvo zvinoburitswa semarara.
Komisheni iyi ine musoro kutora kuti uvandudze ndangariro, kuisa pfungwa uye kudzidza.
Zvidzidzo zvakakura zvakaratidza kuti phosphatidylserine inogona kunge iri kurapa kunoshanda kwechirwere cheAlzheimer uye mamwe marudzi edementia.
Inogadzirisa mwero wekushushikana kwehomoni cortisol, inoderedza kukanganiswa kwemamiriro ekushushikana.
Phosphatidylserine inodzivirira kubva kune yakaderera simba mazinga, inogona kuvandudza mafungiro, uye inogonawo kubatsira nekuora mwoyo, kunyanya kune vakwegura.
FS inodzivirira huropi kubva kuzviratidzo zvekuchembera uye inofarira pakati pevadzidzi kuvandudza ndangariro mukumhanya-kusvika pabvunzo.
9. Alpha GPC
L-alpha-glycerylphosphorylcholine, inowanzonzi alpha-GPC, is a synthetic version ye choline.
Choline ndiyo inotangira acetylcholine, iyi neurotransmitter ine basa rekudzidza nekuyeuka.
Kushaikwa kweAcetylcholine kwakabatana nekukura kwechirwere cheAlzheimer.
Alpha GPC inotengeswa sechinhu chinosimudzira ndangariro pasi rese uye semushonga wechirwere cheAlzheimer muEurope.
Alpha GPC inokurumidza uye zvinobudirira inofambisa choline kuuropi, uko inoshandiswa kuumba hutano hwesero membranes, kukurudzira kukura kwemasero matsva europi, uye kuwedzera mazinga eurotransmitters dopamine, serotonin, uye gamma-aminobutyric acid, kemikari yeuropi inobatanidzwa. nekuzorora.
Alpha GPC isarudzo yakanaka yekuvandudza ndangariro, hunyanzvi hwekufunga, sitiroko, dementia uye Alzheimer's.
10. Citicoline
Citicoline musanganiswa wechisikigo unowanikwa musero rega rega riri mumuviri wemunhu. Citicoline inowedzera kuyerera kweropa kuuropi, inobatsira kuvaka masero ane hutano membranes, inowedzera huropi plastiki, uye inogona kuvandudza zvakanyanya ndangariro, kuisa pfungwa, uye kutarisa.
Vanachiremba muEurope yose vanga vachiraira citicoline kwemakore akawanda kurapwa kwezvirwere zvakakomba zvetsinga zvakadai sekurasikirwa nezera rekurasika, sitiroko, kukuvara kwehuropi, dementia, chirwere cheParkinson uye chirwere cheAlzheimer.
Citicoline inoderedza zvinokuvadza zvemahara radicals zvinokonzeresa kukuvadzwa uye kuzvimba, izvo zviviri zvinokonzeresa kuchembera kwehuropi.
Zvinotendwa kuti kushayikwa kwevhithamini chinhu chekare, asi hachisi. Kusvika ku40% yevaAmerica havana vhitamini B12, 90% muvhitamini D, uye 75% mumineral magnesium. Kushaikwa kwechimwe kana chimwe chinoteedzera chinhu chinogona kuita zvakanyanya pahuropi. Chikoro cheHarvard cheHutano Hwevanhu chinopa zano vese vakuru kuti vatore multivitamin, kana zvikaitika, kuzadza chero pangave mukana wekudya.