Funsani Dokotala: Zakudya Zobisalira

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Q: Kodi kutenga vitamini B-supplement kungakuthandizeni kuthana ndi matsire?

Yankho: Pamene magalasi ochepa kwambiri a vinyo usiku watha amakusiyani ndi mutu wopweteka komanso kumverera konyansa, mungapereke chilichonse kuti muthe kuchira msanga. Berocca, mankhwala atsopano odzaza ndi mavitamini a B omwe posachedwapa agunda mashelufu aku US, akhala akudziwika kwa zaka zambiri. Chikhulupiliro chakuti mavitamini a B amachiritsa matsire amachokera ku lingaliro loti zidakwa nthawi zambiri zimakhala ndi vuto la vitamini B, komabe poganiza kuti kubwezeretsa michereyi kumachiritsa zizindikiritso ndikulumpha kwakukulu kwachikhulupiriro osati sayansi.

Mavitamini a B ndi othandiza pakubwezeretsanso zakudya zomwe zidatayika chifukwa chakumwa kwambiri, koma sizingachiritse zizindikiro za kukomoka. Kotero pali chilichonse chomwe ndidzatero Thandizeni? Ngakhale pafupifupi zotsatira za 2000,000 zakusaka kwa Google pa mawu oti "matsire," sayansi sinapezebe njira yokhazikika komanso yodalirika yothetsera kupweteka kwa mutu, nseru, kusanza, kupsa mtima, kunjenjemera, ludzu, ndi pakamwa pouma zomwe zingakuvutitseni pambuyo pa usiku wa kumwa. Komabe, pali njira zina zomwe zingakuthandizeni pamene tikudikirira izi.

1. Imwani madzi ambiri. Kutaya madzi m'thupi ndi imodzi mwa njira zosavuta zopezera mutu (mutatha kumwa kapena ayi). Kumwa madzi okwanira nthawi yakutuluka usiku komanso mukadzuka ndikofunika kwambiri kuti muchepetse mavuto obwera chifukwa chakusowa madzi m'thupi komwe kumadza ndi matsire.

2. Sankhani mankhwala a mutu ndi caffeine. Kafeini amawonjezedwa kumankhwala ambiri amutu a OTC, chifukwa amatha kuwapangitsa kukhala amphamvu kwambiri ndi 40 peresenti poyendetsa mwachangu kumwa mankhwala ndi thupi lanu. Palinso kafukufuku wina wosonyeza kuti caffeine yokha ingathandize kuthetsa mutu, koma momwe amachitira izi sizimveka bwino. Komanso, kumbukirani kuti anthu osiyanasiyana amakhudzidwa ndi caffeine mosiyana; kwa ena kumatha kupweteketsa mutu.

3. Tengani peyala yamtengo wapatali. Mwina sizingalepheretse kuthawirako, koma chomerachi chimawonetsedwa poyeserera kamodzi kuti muchepetse kuuma kwa khunyu, kusowa kwa njala, ndi pakamwa pouma-ndi 50 peresenti. Posankha chowonjezera, dziwani kuti muyezo wa 1,600 IU umafunika pothana ndi matsire.

4. Yesani mafuta a borage ndi / kapena mafuta a nsomba. Zizindikiro za matsire zimayambitsidwa ndi kutupa kwa ma prostaglandin, mtundu wapadera wamagulu ofanana ndi mahomoni mthupi lanu omwe amapangidwa kuchokera ku omega-3 mafuta EPA ndi DHA (omwe amapanga mafuta a nsomba kutchuka), omega -6 mafuta GLA (omwe amapezeka mu borage kapena madzulo Primrose mafuta), ndi arachidonic acid. Kafukufuku wazaka zoyambirira za 1980 akuwonetsa kuti munthu akamamwa mankhwala omwe amaletsa kupanga prostaglandin, zizindikiritso zawo zimangochepetsedwa tsiku lotsatira. Popeza mulibe mankhwala osokoneza bongo a prostaglandin, chinthu chotsatira ndichophatikiza mafuta a borage ndi mafuta a nsomba. Awiriwa amagwira ntchito pama molekyulu kuti aletse kupanga ma prostaglandins otupa pomwe akuwonjezera kupanga kwa anti-inflammatory prostaglandins.

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