I-Turmeric, i-omega-3s, i-calcium ... Ngokuthatha izithasiselo, sithemba ukuthi zizosiza ukuqinisa amasosha omzimba wethu, ukuvimbela ukuvuvukala, ngisho nokwenza izinwele zethu zibe zijiyile, zibe zinde futhi ziqine. Kodwa amalebula awavamile ukukutshela ukuthi ungathola kanjani okuningi kuwo. Ingabe zikhona izithasiselo ezithathwa kangcono esiswini esingenalutho? Ekuseni noma kusihlwa? Kanye nemiphi imikhiqizo? Ngomunye nomunye noma ngokwehlukana nje? Okwamanje, uma ungalandeli imithetho edingekayo, ekugcineni ngeke kube nenzuzo.
Vele, ukuzelapha nokuzenezela ngaphandle kokubonisana nodokotela wakho kuqala kungaba yize noma kube yingozi. Futhi angikukhuthazi ukwenza lokhu nakancane! Kepha uma unesidingo sokusiza umzimba ukuthi ugcwalise ukuntula kwalokhu noma lokho, udokotela omuhle uzokuchazela zonke izingqinamba zokuphuza imithi. Ngaphezu kokuchazwa kodokotela, nginqume ukushicilela lezi zincomo, esizinikezwa nguTaz Bhatia, MD, umsunguli nomqondisi weCentre for Holistic and Integrative Medicine of Atlanta, noLisa Simperman, uchwepheshe waseMelika I-Academy Yezokudla Nezokudla.
Ngabe kufanele ngithathe izithasiselo ngokudla noma esiswini esingenalutho?
Izithako eziningi kufanele zithathwe ngokudla ngoba ukudla kudala ukukhiqizwa kwe-asidi esiswini, okuthuthukisa ukumuncwa. Kepha kukhona okunye okuhlukile.
Amavithamini ancibilika kumafutha afana namavithamini A, D, E, no-K amuncwa kangcono ngamafutha amancane, njengamafutha omnqumo, ibhotela lamantongomane, i-salmon, ukwatapheya, nembewu kabhekilanga. (Amafutha aphinde aqede isicanucanu kwabanye abantu lapho ethatha amavithamini.)
Ama-Probiotic nama-amino acid (njenge-glutamine) amuncwa kangcono esiswini esingenalutho. Linda amahora amabili ngemuva kokudla. Uma uthatha ama-probiotic ngokudla, ukudla kufanele kube namafutha azosiza ukuthi ama-probiotic angene.
Yiziphi izithasiselo ezisebenza kahle kakhulu zihlangene nezinye?
I-turmeric nopelepele. Ucwaningo luye lwabonisa ukuthi upelepele (omnyama noma i-cayenne) wandisa ukumuncwa kwe-turmeric. I-Turmeric inemiphumela yokulwa nomdlavuza, isiza ukuvimbela ukuvuvukala emzimbeni kanye nobuhlungu obuhlangene. (Ungathola lapha neminye imikhiqizo edambisa izinhlungu.)
I-Vitamin E ne-selenium. Laba bobabili basebenzisana kahle, ngakho-ke ngokuzayo uma uthatha uvithamini E, qiniseka ukuthi udla amantongomane ambalwa aseBrazil (amantongomane aseBrazil angompetha ku-selenium, ngokuphakelwa kwe-100 g eyodwa kuqukethe cishe u-1917 mcg we-selenium). I-Vitamin E isiza ukuqinisa amasosha omzimba futhi ivikela ezifweni zenhliziyo, umdlavuza, ukuwohloka komqondo kanye nesifo sikashukela, kuyilapho i-selenium ivikela amangqamuzana emonakalweni wama-radical wamahhala.
I-ayoni kanye ne-vitamin C. I-iron ifakwa kangcono ngokuhlanganiswa novithamini C (ngokwesibonelo, phuza isengezo ngengilazi yejusi le-orange elisanda kufinywa). I-ayoni isekela amangqamuzana emisipha futhi isiza abantu abanesifo sika-Crohn, ukucindezeleka, ukuzikhandla ngokweqile, nezinkinga zokuhlela ukukhulelwa.
I-calcium ne-magnesium. I-calcium ifakwe kahle uma ihambisana ne-magnesium. Ngaphandle kwempilo yethambo, i-calcium nayo ibalulekile enhliziyweni, emisipheni nasemithanjeni. IMagnesium ilawula umfutho wegazi nokulingana kwehomoni, ithuthukisa ukulala futhi yehlise ukukhathazeka.
Vitamins D futhi K2. I-Vitamin D isiza ukumuncwa kwe-calcium, futhi i-K2 iqinisekisa ukutholakala kwe-calcium emathanjeni. Ukudla kwe-vitamin D, njengamanye amavithamini ancibilikayo, kufanele kuhlanganiswe nokudla okunamafutha.
Yiziphi izithasiselo okungafanele zithathwe ndawonye?
Thatha i-iron ngokwehlukana ne-calcium nama-multivitamin njengoba i-iron iphazamisa ukumuncwa kwe-calcium.
Amahomoni egilo akufanele athathwe nezinye izithasiselo, ikakhulukazi i-iodine noma i-selenium. Ngenkathi uthatha la mahomoni, gwema i-soy ne-kelp.
Ingabe kunendaba ukuthi iziphi izithasiselo esizithathayo ekuseni noma kusihlwa?
Kunezithasiselo eziningana lapho isikhathi sibaluleke khona.
Izithako ezilandelayo kufanele zithathwe ekuseni ukukhulisa ukugxila nokugxila:
B amavithamini ayinkimbinkimbi: i-biotin, i-thiamine, i-B12, i-riboflavin, ne-niacin isiza ukwehlisa amazinga e-cholesterol, ithuthukise amasosha omzimba nokusebenza kwamaseli, futhi ivikele amangqamuzana obuchopho ekucindezelekeni.
I-Pregnenolone: kwandisa amazinga wamandla, kuvikela i-Alzheimer's futhi kuqinise inkumbulo, kunciphise ukucindezeleka futhi kukhulise amasosha omzimba.
Ginkgo biloba: ithuthukisa inkumbulo, ithuthukisa ukujikeleza kwegazi, iqinisa impilo yeseli nokuzivikela komzimba.
Ngokuphambene, lezi zithasiselo zizokusiza uphumule kusihlwa:
I-calcium / iMagnesium: vikela amathambo namazinyo.
Kuthatha isikhathi esingakanani phakathi kokuthatha izithasiselo?
Umthamo wezithasiselo ezintathu noma ezine ungathathwa ndawonye. Linda amahora amane ngaphambi kokuthatha ikhithi elandelayo.