Zowonjezera 6 Zomwe Zimalimbana ndi Kutupa

Zamkati

• 1. Alpha-Lipoic Acid
• 2. Curcumin
• 3. Mafuta a Nsomba
• 4. Ginger
• 5. Resveratrol
• 6. Spirulina
• Khalani Ochenjera zikafika pakuwonjezera

Kutupa kumatha kuchitika poyankha zoopsa, matenda komanso kupsinjika.

Komabe, amathanso kuyambitsidwa ndi zakudya zopanda thanzi komanso zizolowezi zamoyo.

Nthawi zina, kupeza thandizo kuchokera kuzowonjezera kungathandizenso.

Nawa mavitamini 6 omwe awonetsedwa kuti achepetse kutupa m'maphunziro.

1. Alpha-Lipoic Acid

Alpha-lipoic acid ndi mafuta omwe amapangidwa ndi thupi lanu. Imagwira gawo lofunikira pakupangika kwa metabolism ndikupanga mphamvu.

Amagwiranso ntchito ngati antioxidant, kuteteza maselo anu kuti asawonongeke ndikuthandizira kubwezeretsanso ma antioxidants ena, monga mavitamini C ndi E ().

Alpha-lipoic acid imachepetsanso kutupa. Kafukufuku angapo akuwonetsa kuti amachepetsa kutupa komwe kumalumikizidwa ndi insulin kukana, khansa, matenda a chiwindi, matenda amtima ndi zovuta zina (,,,,,,, 9).

Kuphatikiza apo, alpha-lipoic acid imathandizira kuchepetsa magazi m'magulu angapo otupa, kuphatikiza IL-6 ndi ICAM-1.

Alpha-lipoic acid yachepetsanso zolembera zotupa m'maphunziro angapo a odwala matenda amtima (9).

Komabe, kafukufuku wowerengeka sanapeze kusintha pazizindikiro za anthu omwe amatenga alpha-lipoic acid, poyerekeza ndi magulu olamulira (,,).

Mlingo woyenera: 300-600 mg tsiku lililonse. Palibe nkhani zomwe zidanenedwapo mwa anthu omwe amatenga 600 mg ya alpha-lipoic acid kwa miyezi isanu ndi iwiri ().

Zotsatira zoyipa: Palibe ngati atengedwa pamlingo woyenera. Ngati mumwanso mankhwala a shuga, ndiye kuti mungafunike kuwunika kuchuluka kwa shuga m'magazi.

Zosavomerezeka pa: Amayi apakati.

Alpha-lipoic acid ndi antioxidant yomwe imatha kuchepetsa kutupa ndipo imatha kusintha zizindikilo za matenda ena.

2. Curcumin

Curcumin ndi gawo la zonunkhira zonunkhira. Amapereka maubwino angapo athanzi.

Itha kuchepetsa kutupa kwa matenda ashuga, matenda amtima, matenda am'matumbo ndi khansa, kungotchulapo ochepa (,,,).

Curcumin imawonekeranso kuti ndiyothandiza kwambiri pakuchepetsa kutupa ndikuwongolera zizindikiritso za nyamakazi ndi nyamakazi (,).

Chiyeso chimodzi chokhazikitsidwa mosasamala chidapeza kuti anthu omwe ali ndi matenda amadzimadzi omwe amatenga curcumin adachepetsa kwambiri kuchuluka kwa zotupa za CRP ndi MDA, poyerekeza ndi omwe adalandira placebo ().

Pakafukufuku wina, pomwe anthu 80 omwe ali ndi zotupa zolimba za khansa adapatsidwa 150 mg ya curcumin, zambiri zotupa zawo zidachepa kuposa omwe ali mgululi. Mtengo wawo wamaphunziro nawonso udakulanso kwambiri ().

Curcumin siyamwitsidwa bwino ikatengedwa yokha, koma mutha kuyamwitsa kuyamwa kwake ndi 2,000% poitenga ndi piperine, yomwe imapezeka mu tsabola wakuda ().

Zowonjezera zina zimakhalanso ndi kampani yotchedwa bioperine, yomwe imagwira ntchito ngati piperine ndikuwonjezera kuyamwa.

Mlingo woyenera: 100-500 mg tsiku lililonse, akamamwa piperine. Mlingo mpaka magalamu 10 patsiku awerengedwa ndipo amaonedwa kuti ndi otetezeka, koma atha kuyambitsa zovuta zina m'mimba ().

Zotsatira zoyipa: Palibe ngati atengedwa pamlingo woyenera.

Zosavomerezeka pa: Amayi apakati.

Curcumin ndi chowonjezera chotsutsana ndi zotupa chomwe chimachepetsa kutupa m'matenda osiyanasiyana.

3. Mafuta a Nsomba

Mafuta owonjezera a nsomba amakhala ndi omega-3 fatty acids, omwe ndi ofunikira kuti mukhale ndi thanzi labwino.

Amatha kuchepetsa kutupa komwe kumakhudzana ndi matenda ashuga, matenda amtima, khansa ndi zina zambiri (,,,,,,).

Mitundu iwiri yopindulitsa ya omega-3s ndi eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA).

DHA, makamaka, yawonetsedwa kuti imakhala ndi zotsutsana ndi zotupa zomwe zimachepetsa ma cytokine ndikulimbikitsa m'matumbo. Zitha kuchepetsanso kutupa ndi kuwonongeka kwa minofu komwe kumachitika mukatha kuchita masewera olimbitsa thupi (,,,).

Pakafukufuku wina, milingo yotupa IL-6 inali 32% yotsika mwa anthu omwe adatenga magalamu awiri a DHA, poyerekeza ndi gulu lolamulira ().

Mu kafukufuku wina, DHA imathandizira kwambiri kuchepa kwa zilembo zotupa za TNF alpha ndi IL-6 pambuyo pochita masewera olimbitsa thupi ().

Komabe, kafukufuku wina mwa anthu athanzi komanso omwe ali ndi atril fibrillation sanawonetse phindu lililonse kuchokera pamafuta owonjezera a nsomba (,,).

Mlingo woyenera: 1-1.5 magalamu a omega-3s ochokera ku EPA ndi DHA patsiku. Fufuzani zowonjezerapo mafuta a nsomba zomwe sizimapezeka mu mercury.

Zotsatira zoyipa: Mafuta a nsomba amatha kuchepa magazi pamlingo wambiri, womwe umatha kuwonjezera magazi.

Zosavomerezeka pa: Anthu omwe amatenga opopera magazi kapena aspirin, pokhapokha atavomerezedwa ndi dokotala wawo.

Mafuta a nsomba okhala ndi omega-3 fatty acids amatha kukonza kutupa m'matenda ndi mikhalidwe ingapo.

4. Ginger

Muzu wa ginger nthawi zambiri umasandulika kukhala ufa ndikuwonjezeredwa muzakudya zotsekemera komanso zokoma.

Amagwiritsidwanso ntchito pochiza kudzimbidwa ndi mseru, kuphatikizapo matenda am'mawa.

Zigawo ziwiri za ginger, gingerol ndi zingerone, zimatha kuchepetsa kutupa komwe kumalumikizidwa ndi colitis, kuwonongeka kwa impso, matenda ashuga komanso khansa ya m'mawere (,,,,).

Anthu omwe ali ndi matenda ashuga akamapatsidwa ginger wa 1,600 mg tsiku lililonse, ma CRP, insulin ndi HbA1c awo adatsika kwambiri kuposa gulu lolamulira ().

Kafukufuku wina adapeza kuti azimayi omwe ali ndi khansa ya m'mawere omwe amatenga zowonjezera ma ginger anali ndi ma CRP ochepa ndi IL-6, makamaka akaphatikiza zolimbitsa thupi ().

Palinso umboni wosonyeza kuti zowonjezera mavitamini zimatha kuchepetsa kutupa ndi kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi (,).

Mlingo woyenera: 1 gramu tsiku lililonse, koma mpaka magalamu awiri amawerengedwa kuti ndi otetezeka ().

Zotsatira zoyipa: Palibe pamlingo woyenera. Komabe, miyezo yayikulu imachepetsa magazi, omwe amatha kuwonjezera magazi.

Zosavomerezeka pa: Anthu omwe amatenga aspirin kapena oonda magazi ena, pokhapokha atavomerezedwa ndi dokotala.

Mankhwala owonjezera a ginger awonetsedwa kuti achepetse kutupa, komanso kupweteka kwa minofu ndikumva kupweteka mukatha kuchita masewera olimbitsa thupi.

5. Resveratrol

Resveratrol ndi antioxidant yomwe imapezeka mu mphesa, mabulosi abulu ndi zipatso zina zokhala ndi khungu lofiirira. Imapezekanso mu vinyo wofiira ndi mtedza.

Resveratrol supplements amatha kuchepetsa kutupa kwa anthu omwe ali ndi matenda amtima, insulin kukana, gastritis, ulcerative colitis ndi zina (,,,,,,,,,,).

Kafukufuku wina adapatsa anthu omwe ali ndi ulcerative colitis 500 mg ya resveratrol tsiku lililonse. Zizindikiro zawo zidakula ndipo adachepetsa mu zotupa za CRP, TNF ndi NF-kB ().

Pakafukufuku wina, resveratrol imathandizira kutsitsa zikwangwani zotupa, triglycerides ndi shuga m'magazi mwa anthu omwe ali onenepa kwambiri ().

Komabe, kuyesanso kwina sikuwonetsa kusintha kwa zotupa pakati pa anthu onenepa kwambiri omwe amatenga resveratrol ().

Resveratrol mu vinyo wofiira atha kukhalanso ndi thanzi labwino, koma kuchuluka kwa vinyo wofiira sikokwanira monga anthu ambiri amakhulupirira ().

Vinyo wofiira amakhala ndi zosakwana 13 mg ya resveratrol pa lita imodzi (34 oz), koma kafukufuku wambiri wofufuza zaubwino wa resveratrol amagwiritsa ntchito 150 mg kapena kuposa patsiku.

Kuti mupeze resveratrol yofanana, muyenera kumwa osachepera malita 11 (malita atatu) a vinyo tsiku lililonse, zomwe sizikulimbikitsidwa.

Mlingo woyenera: 150-500 mg patsiku ().

Zotsatira zoyipa: Palibe pamlingo woyenera, koma zovuta zam'mimba zimatha kuchitika ndi zochuluka (5 magalamu patsiku).

Zosavomerezeka pa: Anthu omwe amamwa mankhwala ochepetsa magazi, pokhapokha atavomerezedwa ndi dokotala wawo.

Resveratrol imatha kuchepetsa zikwangwani zingapo zotupa ndikupereka maubwino ena azaumoyo.

6. Spirulina

Spirulina ndi mtundu wa algae wabuluu wobiriwira wokhala ndi mphamvu zowononga antioxidant.

Kafukufuku wasonyeza kuti kumachepetsa kutupa, kumabweretsa ukalamba wathanzi ndipo kumatha kulimbitsa chitetezo chamthupi (,,,,,,,,),.

Ngakhale kafukufuku wambiri mpaka pano wafufuza momwe spirulina amakhudzira nyama, kafukufuku wa amuna ndi akazi okalamba awonetsa kuti zitha kukonza zotupa, kuchepa magazi komanso chitetezo chamthupi (,).

Anthu omwe ali ndi matenda ashuga atapatsidwa magalamu 8 a spirulina patsiku kwamasabata 12, milingo yawo yotupa MDA idachepa ().

Kuphatikiza apo, magulu awo a adiponectin adakulirakulira. Iyi ndi hormone yomwe imakhudzidwa ndikuwongolera shuga wamagazi ndi kagayidwe ka mafuta.

Mlingo woyenera: 1-2 magalamu patsiku, kutengera maphunziro apano. Spirulina adayesedwa ndi US Pharmacopeial Convention ndipo amadziwika kuti ndiotetezeka ().

Zotsatira zoyipa: Kupatula pazowopsa, palibe pamlingo woyenera.

Zosavomerezeka pa: Anthu omwe ali ndi vuto la chitetezo cha mthupi kapena chifuwa cha spirulina kapena algae.

Spirulina imapereka chitetezo cha antioxidant chomwe chimatha kuchepetsa kutupa komanso chitha kusintha zizindikilo za matenda ena.

Khalani Ochenjera zikafika pakuwonjezera

Ngati mukufuna kuyesa chimodzi mwazowonjezera izi, ndikofunikira kuti:

• Gulani iwo kuchokera kwa wopanga wodziwika.
• Tsatirani malangizo a mlingo.
• Funsani dokotala wanu poyamba ngati mukudwala kapena mumamwa mankhwala.

Mwambiri, ndibwino kuti mutenge zakudya zanu zotsutsana ndi zotupa kuchokera kuzakudya zonse.

Komabe, pakakhala kutupa kwakukulu kapena kosatha, zowonjezera nthawi zambiri zimathandizira kuti zinthu zibwerere m'thupi.