Mavitamini 11 ndi Zowonjezera Zomwe Zimalimbikitsa Mphamvu

Zamkati

• 1. Ashwagandha
• 2. Rhodiola Rosea
• 3. CoQ10

Kudya chakudya chopatsa thanzi, kuchita masewera olimbitsa thupi pafupipafupi komanso kugona mokwanira ndi njira zabwino kwambiri zopezera mphamvu.

Koma zinthu izi sizotheka nthawi zonse, makamaka pakuwongolera zofunikira pamoyo.

Mwamwayi, pali zowonjezera zambiri zomwe mungatembenukire kuti muwonjezere mphamvu.

Nawa mavitamini achilengedwe ndi mavitamini 11 omwe angakulitse mphamvu yanu.

1. Ashwagandha

Ashwagandha ndi imodzi mwazitsamba zofunika kwambiri zamankhwala ku Indian Ayurveda, imodzi mwamankhwala akale kwambiri padziko lonse lapansi ().

Ashwagandha amaganiza kuti iwonjezera mphamvu polimbitsa thupi lanu kupsinjika kwakuthupi ndi kwamaganizidwe ().

Pakafukufuku wina, anthu omwe adapatsidwa ashwagandha adawonetsa kusintha kwakukulu pamitengo ingapo yamavuto ndi nkhawa, poyerekeza ndi omwe adapatsidwa malowa. Amakhalanso ndi 28% m'munsi mwa cortisol, mahomoni omwe amakula chifukwa cha kupsinjika ().

Kulimbitsa zotsatirazi kunali kuwunika kwamaphunziro asanu omwe amafufuza zomwe ashwagandha amakhala nazo pamavuto ndi kupsinjika ().

Kafukufuku onse adawonetsa kuti omwe adatenga kuchotsa kwa ashwagandha adapeza bwino pamayeso omwe amayesa kupsinjika, nkhawa komanso kutopa.

Kuphatikiza pakuthandizira kutopa kwamaganizidwe ndi kupsinjika, kafukufuku akuwonetsanso kuti ashwagandha amatha kuchepetsa kutopa komwe kumakhudzana ndi masewera olimbitsa thupi.

Kafukufuku wa oyendetsa njinga zapamwamba adapeza kuti iwo omwe adatenga ashwagandha adatha kuyendetsa 7% kutalika kuposa omwe adapatsidwa placebo ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti ma ashwagandha owonjezera ali otetezeka ndipo amakhala ndi zovuta zoyipa (,).

Ashwagandha akuganiza kuti amachepetsa kutopa kwamaganizidwe ndi thupi, motero kumawonjezera mphamvu.

2. Rhodiola Rosea

Rhodiola rosea ndi zitsamba zomwe zimamera m'malo ozizira, mapiri. Amagwiritsidwa ntchito kwambiri ngati adaptogen, chinthu chachilengedwe chomwe chimalimbikitsa thupi lanu kuthana ndi kupsinjika.

Kafukufuku wina, ofufuza anaphatikiza ndikusanthula zotsatira za maphunziro 11 omwe anafufuza zotsatira za rhodiola kutopa kwakuthupi ndi kwamaganizidwe mwa anthu opitilira 500 ().

Mwa maphunziro 11, 8 adapeza umboni kuti rhodiola imatha kupititsa patsogolo magwiridwe antchito ndikuchepetsa kutopa kwamaganizidwe. Panalibe zoopsa zazikulu zokhudzana ndi ma rhodiola zowonjezera.

Ndemanga ina idatsimikiza kuti rhodiola imakhala ndi chiopsezo chazovuta zina ndipo zitha kuthandiza kutopa kwakuthupi ndi kwamaganizidwe ().

Rhodiola adalangizidwanso kuti athandizire pakukhumudwa, komwe kumalumikizidwa kwambiri ndi kutopa (, 10).

Kafukufuku wamasabata 12 adayerekezera zovuta za rhodiola ndi sertraline yodziwika bwino, kapena Zoloft (11).

Rhodiola anapezeka kuti amachepetsa zizindikilo zakukhumudwa, koma osati mogwira mtima ngati sertraline.

Komabe, rhodiola idatulutsa zovuta zochepa ndipo idaloledwa kuposa sertraline.

Rhodiola akuganiziridwa kuti aziwonjezera mphamvu ya thupi lanu kuti lizolowere kupsinjika pakuchepetsa kutopa kwakuthupi ndi kwamaganizidwe. Zingathandizenso kuchepetsa kutopa kwa anthu omwe ali ndi nkhawa.

3. CoQ10

CoQ10, yomwe imayimira coenzyme Q10, imapangidwa mwachilengedwe mthupi. CoQ10 imabwera m'njira zingapo, kuphatikiza ubiquinone ndi ubiquinol. Amapezeka paliponse m'thupi, kutanthauza kuti amapezeka m'maselo onse.

Maselo onse ali ndi CoQ10, ngakhale mtima, impso ndi chiwindi zili ndi milingo yayikulu kwambiri. Maselo amagwiritsa ntchito CoQ10 kuti apange mphamvu ndikudziteteza ku kuwonongeka kwa okosijeni (,).

Pamene milingo ya CoQ10 ikuchepa, maselo amthupi lanu sangatulutse mphamvu zomwe amafunikira kuti akule ndikukhala athanzi, zomwe zimatha kutopa ().

Nsomba, nyama ndi mtedza zili ndi CoQ10, koma osati yokwanira kuti ichulukitse kwambiri thupi lanu ().

Chifukwa chake, zowonjezera za CoQ10 zitha kukhala yankho labwino pochepetsa kutopa kwa anthu omwe achepetsa kapena kutsika.

Magawo a CoQ10 amachepetsa ndi ukalamba ndipo amatha kukhala otsika mwa anthu omwe ali ndi vuto la mtima, khansa ina, mtundu wa 2 shuga kapena mwa anthu omwe amatenga ma statins, mankhwala omwe amagwiritsidwa ntchito kutsitsa magazi m'magazi (,,,).

Komabe, zowonjezera zowonjezera za CoQ10 ndizokayikitsa kuti zimawonjezera mphamvu kwa anthu omwe ali ndi michere yokwanira ().

Kuphatikiza apo, kafukufuku pakati pa anthu ndi nyama akuwonetsa kuti zowonjezera za CoQ10 ndizotetezeka pamiyeso yoyenera ().

Kafukufuku akuwonetsa kuti imodzi mwanjira zingapo za CoQ10, yotchedwa ubiquinol, imagwira bwino ntchito potukula milingo ya CoQ10 mwa akulu. ()

• Okalamba okalamba: Pafupifupi 10-30% ya achikulire azaka zopitilira 50 amavutika kuyamwa vitamini B12 pachakudya. Izi ndichifukwa choti amatulutsa asidi m'mimba wocheperako komanso mapuloteni, omwe amafunikira kuti amwe bwino ().
• Zamasamba: Olima ndiwo zamasamba ndi ziweto ali pachiwopsezo cha kuchepa kwa B12 popeza zakudya za nyama ndizo zokha chakudya cha vitamini ().
• Omwe ali ndi vuto la GI: Zinthu zomwe zimakhudza thirakiti la m'mimba (GI), monga matenda a celiac ndi matenda a Crohn, zitha kusokoneza thupi kutengera B12 ().

• Zakudya zopanda vuto lachitsulo: Zida zolemera kwambiri zachitsulo mu zakudya zimaphatikizapo nyama ndi nsomba. Pachifukwa ichi, zofunikira zachitsulo pazinyama ndizokwera nthawi 1.8 kuposa anthu omwe amadya nyama.
• Kutaya magazi: Oposa theka la chitsulo cha thupi lanu ali m'magazi anu. Chifukwa chake, kutaya magazi kudzera munthawi yolemera kapena kutuluka magazi mkati kumatha kuchepa kwambiri.
• Mimba: Amayi apakati amafuna chitsulo chowirikiza kawiri kuti athandizire kukula kwa mwana wosabadwayo. Tsoka ilo, pafupifupi theka la amayi onse apakati amakhala ndi vuto la kuchepa kwa ayoni.

• Zothamanga zazifupi ngati mita ya 100 kapena kuthamanga kwakanthawi pamasewera ngati mpira kapena mpira (,,).
• Ntchito zazifupi, zamphamvu ngati kuwombera kapena kulumpha (36).
• Zochita zomwe zimafunikira mphamvu zambiri, monga kunyamula zolemera (37).

Kafukufuku akuwonetsa kuti imodzi mwanjira zingapo za CoQ10, yotchedwa ubiquinol, imagwira bwino ntchito potukula milingo ya CoQ10 mwa akulu. ()