Za mu iya samun kwamitocin don hanyoyin haɗin gwiwa a wannan shafin, amma muna ba da shawarar samfuran da muke tallafawa kawai.Me yasa suka amince mana?
Mun sabunta wannan labarin a cikin Mayu 2023 tare da ƙarin bayani game da kowane samfurin da aka nuna dangane da babban bincike na ƙungiyarmu.
Duk wanda ya sami ciwon haɗin gwiwa a rayuwarsa ya san yadda abin takaici zai iya zama.Lokacin da haɗin gwiwa yana da ƙarfi, kumburi, da zafi, har ma mafi sauƙi na ayyuka na iya zama mai raɗaɗi.Yayin da ciwon zai iya zama na wucin gadi, kamar ciwon da za ku iya ji bayan dogon rana a teburin, ana iya haifar da shi ta hanyar rashin lafiya.A gaskiya ma, game da daya cikin hudu manya da cututtukan arthritis (ko mutane miliyan 15) suna ba da rahoton ciwon haɗin gwiwa mai tsanani.Abin farin ciki, mafi kyawun kayan haɗin gwiwa na iya taimakawa.
Tabbas, za'a iya sauƙaƙa jin zafi ga wasu mutanen da ke da magunguna irin su acetaminophen (Tylenol), ibuprofen (Advil, Motrin IB), da naproxen (Aliv), wanda zai iya taimakawa wajen rage zafi da rage kumburi.Duk da haka, yin amfani da waɗannan magungunan na dogon lokaci na iya haifar da illa mara kyau.
Wannan shine dalilin da ya sa likitoci da yawa ke ba da shawarar yin binciko wasu dabarun don magance alamun.Misali, daidaitaccen abinci mai wadatar abinci mai saurin kumburi, horarwa mai ƙarfi, da kiyaye nauyin jiki mai kyau shine "hanyoyin da suka fi dacewa da tabbatarwa don inganta alamun cututtukan osteoarthritis," in ji Elizabeth Matzkin, MD, shugaban tiyata.Sashen Lafiyar Musculoskeletal Mata, Brigham da Asibitin Mata.
Haɗu da Kwararru: Elizabeth Matzkin, MD, Darakta, tiyata na Musculoskeletal Mata, Brigham da Asibitin Mata;Thomas Wnorowski, MD, Masanin Ilimin Abinci na Clinical da Biomedical, Babban Mai bincike, Cibiyar Nazarin Neurolipid, Millville, NJ;Jordan Mazur, MD, MD, mai kula da abinci mai gina jiki na wasanni don San Francisco 49ers;Valentina Duong, APD, mai kula da Ƙarfin Nutritionist;Kendra Clifford, ND, Likitan Naturopathic da ungozoma a Cibiyar Chiropractic a Uxbridge, Ontario;Nicole M. Dr. Avena Mashawarcin Abinci ne kuma Mataimakin Farfesa a Ma'aikatar Neuroscience.a Dutsen Sinai School of Medicine.
Baya ga canje-canjen salon rayuwa, wasu mutane suna juyawa zuwa kari don inganta lafiyar haɗin gwiwa.Amma kafin ku garzaya zuwa hanyar isle na bitamin a kantin magani, ku sani cewa ba duka waɗannan abubuwan kari ne ke magance matsalolin haɗin gwiwa da suke da'awar zama ba.Tare da zaɓuɓɓuka da yawa don bincika ta nau'ikan kari ba shakka ba tafiya ba ne a wurin shakatawa - shine dalilin da ya sa muka yi muku dukkan ayyukan kuma mun sami ingantattun kariyar haɗin gwiwa da kwararrun likitoci suka ba da shawarar don rage jin zafi da lafiyar haɗin gwiwa gabaɗaya.Duk da haka, kafin siyan, tabbatar da tuntuɓi likitan ku kuma kuyi binciken ku don sanin wane samfurin ya fi dacewa a gare ku.
Kariyar abinci samfuran samfuran da aka yi niyya don haɓaka abinci.Ba magunguna ba ne kuma ba a yi niyya don magani, tantancewa, ragewa, rigakafi, ko warkar da cuta ba.Yi amfani da kayan abinci mai gina jiki tare da taka tsantsan idan kana da ciki ko shayarwa.Hakanan, yi amfani da taka tsantsan lokacin rubuta abubuwan kari ga yara sai dai idan likita ya ba da shawarar.
Samfurin ya ƙunshi collagen, boswellia da turmeric - abubuwa uku masu ƙarfi don lafiyar haɗin gwiwa.Dokta Nicole M. Avena, mai ba da shawara game da abinci mai gina jiki kuma mataimakin farfesa a ilimin kimiyyar neuroscience a Dutsen Sinai School of Medicine, yana son bambance-bambancen Youtheory saboda kamfanin yana da dogon tarihi na yin abubuwan haɓakar collagen."An samo kayan aikin su daga ko'ina cikin duniya don tabbatar da mafi kyawun inganci, kuma ana yin samfuran a cikin masana'antun nasu," in ji Avina.Kamfanonin ka'idar matasa kuma suna da ƙwararrun Ƙwararrun Ƙwararru (GMP).
Wannan sinadari yana da kyau a sha lokacin da aka haɗa shi da barkono baƙi (ko piperine) wanda wannan alamar ta ƙunshi.Kwararrun Gidauniyar Arthritis sun ba da shawarar cewa 100 MG kowace rana zai iya taimakawa rage zafin osteoarthritis.Capsules na kabilar Vegan sun ƙunshi 112.5 MG kowace hidima.Har ila yau, kamfanin yana kera kari a cikin Kyawawan Ayyukan Masana'antu (GMP) da aka amince da su.
"Ƙarin 20-30 grams na high quality collagen [peptides] shine ma'auni mai kyau na rigakafi, samar da jiki tare da duk abin da yake bukata don hada collagen, wani muhimmin furotin don haɗin gwiwa da haɗin gwiwa," in ji Jordan Mazur (MS, MD) Team Mai Gudanar da Abinci na Wasanni San Francisco 49ers.Ya fi son wannan alamar, wanda NSF International ta tabbatar kuma ta gwada kuma ya ƙunshi gram 11.9 na peptides na collagen a kowane ɗigo.
Thorne alama ce ta kariyar abinci mai gina jiki da aka mutunta tare da Mayo Clinic kuma GMP da NSF suka tabbatar.Samfurin man kifi na Super EPA yana ƙunshe da adadi mai yawa na magungunan kashe raɗaɗi: 425 MG na EPA da 270 MG na DHA kowace capsule.
Nordic Naturals yana ba da 1000 IU na D3 wanda ba GMO bane kuma an gwada ƙungiya ta 3.Cibiyar Kiwon Lafiya ta Ƙasa (NIH) ta ba da shawarar cewa manya masu shekaru 19-70 su sami akalla 800 IU kowace rana, wanda ke nufin wannan ƙarin zai iya biyan bukatun ku.
Longvida ya ba da shawarar Dr. Thomas Wnorowski, Masanin Ilimin Abinci na Clinical da Biomedical da Babban Mai Bincike a Gidauniyar Bincike ta Neurolipid a Millville, New Jersey.Yana da "tushe mai tsabta kuma mai tasiri" na curcumin.Alamar tana ba da 400mg na "bioavailable" curcumin kowace capsule, wanda ke nufin jikinka zai iya sha yawancin abubuwan gina jiki.Gidauniyar Arthritis ta ba da rahoton cewa mafi kyawun kashi na curcumin don jin daɗin jin zafi na arthritis shine 500 MG sau biyu a rana, amma wannan kashi na iya bambanta dangane da bukatun ku.
Wannan dabarar cin ganyayyaki ta ƙunshi 575 MG na Claw na Iblis a kowace capsule.Yayin da shawarar allurai sun bambanta, masana a Gidauniyar Arthritis sun ba da shawarar 750 zuwa 1,000 MG sau uku a rana don manya.Amma kuma, bincika likitan ku kafin yanke shawarar nawa za ku sha.A gefe guda, babban abu game da Greenbush Claws shine cewa an ƙera su zuwa jagororin GMP a cikin kayan sarrafa FDA.
Ko da yake palmitoylethanolamide (PEA) har yanzu ana bincike, wasu nazarin sun nuna ikonsa na rage ƙananan ciwon baya da ciwo mai tsanani.Nootropic Depot capsules ana ƙera su a cikin ingantaccen wurin GMP kuma suna ɗauke da 400mg na PEA kowace capsule.Babu wani adadin shawarar da aka ba da shawarar don wannan musamman na gina jiki, amma 300 zuwa 600 MG na PEA an nuna yana da tasiri a wasu lokuta.Idan kuna son gwada wannan ƙarin, tambayi likitan ku abin da ya ba da shawarar.
Man Kifi na Blackmores ya ƙunshi MG 540 na EPA da 36 MG na DHA, yana mai da shi kyakkyawan zaɓi don ƙarin kayan mai.Kyauta: Alamar Australiya ce, kuma yana da kyau a lura cewa gwamnatin Ostiraliya tana tsara “maganin ƙarin magunguna” (wanda kuma aka sani da kari) kamar dai yadda magunguna suke.Blackmore kuma yana kera samfuran sa a cikin ƙwararrun wuraren GMP, wata babbar fa'ida.
Ana samun kitsen Omega-3 sau da yawa daga kifi, amma masu cin ganyayyaki da masu cin ganyayyaki na iya samun kari na omega-3 don dacewa da abincinsu.Wannan samfurin vegan daga Deva ya ƙunshi 500mg na DHA da EPA waɗanda aka samu daga man algae, ba kifi ba.Hakanan ana kera waɗannan abubuwan kari bisa ga ƙa'idodin GMP a cikin ingantaccen wurin FDA.
Kawai saboda ƙarin yana samun goyon bayan ingantaccen bincike ba yana nufin cewa duk wani kari da ka samu akan shararrun kantin magani zai yi aiki ba.Na farko, "kayayyakin sun ƙunshi nau'i-nau'i masu yawa na kayan aiki masu aiki," in ji Kendra Clifford, likitan naturopathic da ungozoma a Cibiyar Chiropractic a Uxbridge, Ontario."[Amma] yana ɗaukar ingantacciyar kashi don kari ya yi aiki."
Clifford ya kara da cewa "Yayin da za ku iya samun shawarwari na gaba daya daga amintattun tushe kamar Gidauniyar Arthritis Foundation, adadin da ke aiki a gare ku ya dogara da yanayin ku," in ji Clifford.Yin magana da likitan ku zai iya taimaka muku ƙayyade daidai adadin.
Da zarar an yanke komai, lokaci ya yi da za a zaɓi alama.Ku sani cewa Hukumar Abinci da Magunguna ta Amurka (FDA) tana tsara abubuwan abinci a ƙarƙashin ƙa'idodi daban-daban fiye da abinci da magunguna na "gargajiya".Kuna buƙatar nemo tambarin amincewa daga shirin takaddun shaida na ɓangare na uku kamar su Consumer Laboratories, NSF International, United States Pharmacopeia (USP) ko Kyawawan Ƙwararren Ƙwararrun Masana'antu don tabbatar da cewa babu wani sinadari mai cutarwa kuma samfurin ya ƙunshi duk abin da yake. iƙirari.
Ya dogara.A yawancin lokuta, sakamakon binciken yana da ma'ana, don haka babu amsoshin da ba su da tabbas.Misali, Glucoisamine da Chondroitin galibi ana shafa musu don iyawar su na kare raunin hadin gwiwa, amma a cewar makarantar likitocin Amurkawa, wadannan kayan abinci ba su da tasiri sosai fiye da yadda ake cutar da cutar arthritis.A gefe guda, Gidauniyar Arthritis ta ba da shawarwari daban-daban kuma ya haɗa da glucosamine da chondroitin a cikin jerin abubuwan kari don taimakawa rage alamun cututtukan arthritis.
Labari mai dadi shine cewa wasu abubuwan kari suna da ƙarancin rikice-rikice, wanda ke nufin za su cancanci gwadawa.
Bincike ya nuna cewa abubuwan da ke biyowa na iya taimakawa wajen rage ciwon haɗin gwiwa da inganta lafiyar haɗin gwiwa gaba ɗaya:
✔️ Curcumin: Wannan shi ne sinadarin da ake amfani da shi a cikin turmeric wanda ke ba wa yaji dandano da launinsa.Vnorovsky ya ce "An san shi da tasirin maganin kumburi saboda yana lalata ƙwayoyin cuta masu kumburi a cikin jiki.
Boswellia: Boswellia serrata ko turaren Indiya ɗaya ne daga cikin dawakai masu duhu a cikin duniyar anti-mai kumburi.A cewar Gidauniyar Arthritis, tana toshe enzymes da ke juya abinci zuwa kwayoyin da ke lalata haɗin gwiwa.A cikin 2018, masu bincike sun gudanar da nazari na yau da kullun na kari na 20 don magance cututtukan osteoarthritis kuma sun gano cewa cirewar boswellia yana da kyau a kawar da ciwon haɗin gwiwa.
Collagen: Ɗaya daga cikin maɓalli don hana ciwon haɗin gwiwa shine kare ƙashin ƙugu mai laushi wanda ke kare ƙasusuwa.Wani ɓangare na guringuntsi ya ƙunshi furotin da ake kira collagen, wanda "yana taka muhimmiyar rawa wajen kiyayewa da inganta haɗin gwiwa da haɗin gwiwa," in ji Mazur.Wani bita na 2014 ya gano cewa collagen yana kare guringuntsi, yana kawar da ciwo, kuma yana iya ƙarfafa kasusuwa.
Man Kifi: An yi nazari sosai kan sinadarin omega-3 da ke cikin man kifin saboda tasirin su na hana kumburi a yanayi iri-iri, ciki har da cututtukan fata.Wasu masu bincike sun gano cewa mutanen da ke fama da osteoarthritis wadanda suka dauki 200 MG na EPA da 400 MG na DHA (abin da ke aiki a cikin man kifi) kowace rana don makonni 16 sun sami raguwa a cikin ciwo mai tsanani.An kuma nuna cewa man kifi yana da tasiri wajen magance gout, nau'in ciwon huhu amma mai rikitarwa wanda alamun cututtuka sukan zama kwatsam da tsanani.A cewar Valentina Duong, APD, ma'abucin Ƙarfin Nutritionist, don ingantaccen kariyar mai kifi, kuna buƙatar nemo alamar da ta ƙunshi akalla 500mg na EPA da DHA a hade.
✔️ Vitamin D: Ba zai maye gurbin magungunan kashe-kashe ba, amma yana da mahimmanci ga kasusuwa masu ƙarfi, ciki har da ƙasusuwan da ke haɗa haɗin gwiwa.Vitamin D yana taimakawa wajen shan calcium, daya daga cikin manyan tubalan ginin kasusuwa, a cewar Cibiyar Kiwon Lafiya ta Kasa (NIH).Har ila yau, yana daidaita matakan phosphate, wanda ke ba da damar ƙaddamar da tsokoki da ke motsa kasusuwa na haɗin gwiwa.
Yawancinmu suna buƙatar ƙarin wannan muhimmin sinadirai."Ƙananan matakan bitamin D na iya haifar da kashi, haɗin gwiwa da ciwon tsoka," in ji Kendra Clifford, wani naturopath da ungozoma a Cibiyar Chiropractic a Uxbridge, Ontario."Ciwon kashi sau da yawa yana da wuyar bambanta daga ciwon tsoka, don haka rashi bitamin D na iya zama sanadin ciwo kai tsaye a cikin mutane da yawa."
✔️ PEA: An gano Palmitoylethanolamide a cikin shekarun 1950 a matsayin mai maganin kumburi mai ƙarfi kuma har yanzu ana yin nazari akan yuwuwar rage radadin sa.Yawancin karatu sun nuna cewa PEA na iya taimakawa mutanen da ke fama da ƙananan ciwon baya da kuma ciwo mai tsanani.A cikin aikinta, Clifford ta gano cewa PEA "ana iya jurewa da kyau kuma ana iya amfani da ita a cikin ƙungiyoyi masu haɗari, kamar waɗanda ke kan magunguna masu nauyi, inda magungunan kashe-kashe na yau da kullun na iya samun mummunan sakamako."
✔️ Kambun Iblis: An samo shi daga tsiron da aka samo asali a Afirka ta Kudu, yana da amfani da yawa a Faransa da Jamus don kumburi, ciwon kai, ciwon kai, da ciwon baya.Ɗaukar Magic Claw na makonni 8-12 na iya rage ciwo da inganta aikin haɗin gwiwa a cikin mutanen da ke fama da osteoarthritis.
Mun tuntubi Elizabeth Matskin, MD, Shugabar Tiyatar Musculoskeletal Women's Brigham da Asibitin Mata;Thomas Wnorowski, MD, masanin ilimin likitanci da ilimin halittu da kuma babban mai bincike a Cibiyar Bincike na Neurolipid a Millville, New Jersey;Jordan Mazur, MS, RD, Mai Gudanar da Abinci na Wasanni, San Francisco 49ers;Valentina Duong, APD, mai shi, mai kula da abinci mai ƙarfi;Kendra Clifford, ND, Likitan Naturopathic da Ungozoma;Dokta Nicole M. Avena mashawarcin abinci ne kuma mataimakiyar farfesa a fannin ilimin jijiya a Makarantar Dutsen Sinai.Magani.Mun kuma duba ƙididdiga masu yawa, sake dubawa, da ƙayyadaddun samfuri akan layi.
Sama da shekaru 70, Mujallar Rigakafi ta kasance jagorar samar da amintattun bayanan lafiya, tana ba masu karatu dabaru masu amfani don inganta lafiyar jiki, tunani da tunani.Editocin mu sun yi hira da ƙwararrun likita waɗanda ke taimaka mana zaɓar samfuran da suka fi mayar da hankali kan kiwon lafiya.Rigakafin kuma yana bincika ɗaruruwan bita kuma galibi yana gudanar da gwaje-gwaje na sirri da ma'aikatanmu suka yi don taimaka muku yanke shawara mai fa'ida.
Adele Jackson-Gibson ƙwararren mai horar da motsa jiki ne, abin ƙira, kuma marubuci.Ta sami digiri na biyu a aikin jarida daga Jami'ar New York da digiri na farko a Jami'ar Yale kuma tun daga lokacin ta yi rubuce-rubucen labaran wasanni daban-daban, motsa jiki, kyau da kuma al'adu.
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Lokacin aikawa: Satumba-05-2023