Titha kupeza ndalama zamalumikizidwe patsamba lino, koma timangopangira zinthu zomwe timathandizira.N’chifukwa chiyani amatikhulupirira?
Tidasintha nkhaniyi mu Meyi 2023 ndikudziwitsanso zambiri za chinthu chilichonse chomwe chimawonetsedwa kutengera kafukufuku wambiri wa gulu lathu.
Aliyense amene adakumanapo ndi ululu wamagulu m'moyo wawo amadziwa momwe zimakhalira zokhumudwitsa.Pamene mafupa ali olimba, kutupa, ndi kupweteka, ngakhale ntchito zosavuta zimakhala zowawa.Ngakhale kuti ululu ukhoza kukhala wanthawi yochepa, monga ululu umene mungamve mutatha tsiku lalitali patebulo, ukhozanso kuyambitsidwa ndi matenda aakulu.Ndipotu, pafupifupi mmodzi mwa akuluakulu anayi omwe ali ndi nyamakazi (kapena anthu 15 miliyoni) amafotokoza ululu waukulu wamagulu.Mwamwayi, zowonjezera zowonjezera zowonjezera zingathandize.
Inde, ululu ukhoza kuthetsedwa kwa anthu ena omwe ali ndi mankhwala owonjezera monga acetaminophen (Tylenol), ibuprofen (Advil, Motrin IB), ndi naproxen (Aliv), zomwe zingathandize kuthetsa ululu ndi kuchepetsa kutupa.Komabe, kugwiritsa ntchito mankhwalawa kwa nthawi yayitali kumatha kukhala ndi zotsatirapo zosasangalatsa.
Ichi ndichifukwa chake madokotala ambiri amalangiza kufufuza njira zina zochepetsera zizindikiro.Mwachitsanzo, zakudya zopatsa thanzi zokhala ndi zakudya zotsutsana ndi kutupa, kuphunzitsa mphamvu, ndi kusunga thupi labwino ndilo njira zabwino kwambiri komanso zotsimikiziridwa zowonjezera zizindikiro za osteoarthritis, "anatero Elizabeth Matzkin, MD, wamkulu wa opaleshoni.Dipatimenti ya Women's Musculoskeletal Health, Brigham ndi Women's Hospital.
Kumanani ndi Akatswiri: Elizabeth Matzkin, MD, Mtsogoleri, Opaleshoni ya Mitsempha ya Akazi, Brigham ndi Chipatala cha Akazi;Thomas Wnorowski, MD, Clinical and Biomedical Nutritionist, Principal Investigator, Neurolipid Research Foundation, Millville, NJ;Jordan Mazur, MD, MD, wogwirizanitsa zakudya zamasewera ku San Francisco 49ers;Valentina Duong, APD, mwiniwake wa Strength Nutritionist;Kendra Clifford, ND, Naturopathic Physician and Midwife ku Chiropractic Center ku Uxbridge, Ontario;Nicole M. Dr. Avena ndi Nutritional Consultant ndi Pulofesa Wothandizira mu Dipatimenti ya Neuroscience.ku Mount Sinai School of Medicine.
Kuphatikiza pa kusintha kwa moyo, anthu ena akutembenukira kuzinthu zowonjezera kuti akhale ndi thanzi labwino.Koma musanayambe kuthamangira kumalo osungiramo mavitamini ku sitolo ya mankhwala, dziwani kuti sizinthu zonsezi zomwe zimachiritsira mavuto omwe amadzinenera kuti ali nawo.Ndi zosankha zambiri zomwe mungayang'ane pamitundu yambiri yazowonjezera sikungoyenda pakiyo - ndichifukwa chake takuchitirani ntchito zonse ndipo tapeza zowonjezera zapamwamba kwambiri zomwe akatswiri azachipatala amalangiza kuti muchepetse ululu komanso thanzi labwino.Komabe, musanagule, onetsetsani kuti mwafunsana ndi dokotala ndikupanga kafukufuku wanu kuti mudziwe chomwe chili choyenera kwa inu.
Zakudya zowonjezera zakudya ndi mankhwala omwe amapangidwa kuti aziwonjezera zakudya.Si mankhwala ozunguza bongo ndipo cholinga chake si kuchiza, kutulukira matenda, kuchepetsa, kupewa, kapena kuchiza matenda.Gwiritsani ntchito zakudya zowonjezera zakudya mosamala ngati muli ndi pakati kapena mukuyamwitsa.Komanso, samalani popereka mankhwala owonjezera kwa ana pokhapokha atalangizidwa ndi dokotala.
Mankhwalawa ali ndi collagen, boswellia ndi turmeric - zinthu zitatu zamphamvu za thanzi labwino.Dr. Nicole M. Avena, mlangizi wa zakudya komanso pulofesa wothandizira wa neuroscience ku Mount Sinai School of Medicine, amakonda zosiyana za Youtheory chifukwa kampaniyo ili ndi mbiri yakale yopanga collagen zowonjezera."Zosakaniza zawo zimatengedwa kuchokera padziko lonse lapansi kuti zitsimikizire kuti zili bwino kwambiri, ndipo zopangidwazo zimapangidwa m'mafakitale awo," akutero Avina.Mafakitole a Youtheory nawonso ali ndi mbiri ya Good Manufacturing Practices (GMP).
Chomerachi chimayamwa bwino mukaphatikizidwa ndi tsabola wakuda (kapena piperine) yomwe mtundu uwu uli.Akatswiri a Arthritis Foundation amalimbikitsa kuti 100 mg patsiku angathandize kuthetsa ululu wa osteoarthritis.Makapisozi amtundu wa Vegan ali ndi 112.5 mg pa kutumikira.Kampaniyo imapanganso zowonjezera mu malo ovomerezeka a Good Manufacturing Practices (GMP).
"Kuwonjezera 20-30 magalamu a collagen apamwamba kwambiri [peptides] ndi njira yabwino yodzitetezera, kupatsa thupi zonse zomwe zimafunikira kuti apange collagen, mapuloteni ofunikira a mafupa ndi mitsempha yathanzi," akutero Jordan Mazur (MS, MD) Team. Wogwirizanitsa Zakudya Zamasewera ku San Francisco 49ers.Amakonda mtundu uwu, womwe umatsimikiziridwa ndikuyesedwa ndi NSF International ndipo uli ndi 11.9 magalamu a collagen peptides pa scoop.
Thorne ndi mtundu wolemekezeka wopatsa thanzi womwe umagwirizana ndi Mayo Clinic ndikutsimikiziridwa ndi GMP ndi NSF.Mafuta a nsomba a Super EPA ali ndi mankhwala ambiri opha ululu: 425 mg wa EPA ndi 270 mg wa DHA pa capsule.
Nordic Naturals imapereka 1000 IU ya D3 yomwe si GMO ndi 3rd party yoyesedwa.National Institutes of Health (NIH) imalimbikitsa kuti akuluakulu a zaka zapakati pa 19-70 apeze osachepera 800 IU patsiku, zomwe zikutanthauza kuti chowonjezerachi chikhoza kukwaniritsa zosowa zanu.
Longvida adalimbikitsidwa ndi Dr. Thomas Wnorowski, Clinical and Biomedical Nutritionist ndi Principal Investigator ku Neurolipid Research Foundation ku Millville, New Jersey.Ndi "gwero loyera komanso lothandiza" la curcumin.Chizindikirochi chimapereka 400mg ya "bioavailable" curcumin pa capsule, zomwe zikutanthauza kuti thupi lanu lidzatha kutenga zakudya zambiri.Arthritis Foundation inanena kuti mlingo woyenera wa curcumin wothandizira kupweteka kwa nyamakazi ndi 500 mg kawiri pa tsiku, koma mlingowu ukhoza kusiyana malinga ndi zosowa zanu.
Njira yazamasamba ili ndi 575 mg ya Devil's Claw pa capsule.Ngakhale kuti mlingo wovomerezeka umasiyana, akatswiri a Arthritis Foundation amalimbikitsa 750 mpaka 1,000 mg katatu patsiku kwa akuluakulu.Koma kachiwiri, funsani dokotala musanasankhe kuchuluka kwa kumwa.Mlingo pambali, chinthu chachikulu chokhudza Greenbush Claws ndikuti amapangidwa kukhala malangizo a GMP pamalo olamulidwa ndi FDA.
Ngakhale kuti palmitoylethanolamide (PEA) ikufufuzidwabe, kafukufuku wina wasonyeza kuti amatha kuchepetsa kupweteka kwa msana komanso kupweteka kwa msana.Makapisozi a Nootropic Depot amapangidwa mu malo ovomerezeka a GMP ndipo ali ndi 400mg ya PEA pa capsule.Palibe mlingo wovomerezeka wa michere iyi, koma 300 mpaka 600 mg wa PEA wawonetsedwa kuti ndi wothandiza nthawi zina.Ngati mukufuna kuyesa chowonjezera ichi, funsani dokotala wanu mlingo womwe amalimbikitsa.
Mafuta a Nsomba a Blackmores ali ndi 540 mg ya EPA ndi 36 mg ya DHA, zomwe zimapangitsa kukhala chisankho chabwino kwambiri cha mafuta a nsomba.Bonasi: Ndi mtundu waku Australia, ndipo ndikofunikira kudziwa kuti boma la Australia limayang'anira "mankhwala owonjezera" (omwe amadziwikanso kuti zowonjezera) monga momwe amapangira mankhwala.Blackmore imapanganso zinthu zake m'malo ovomerezeka a GMP, mwayi wina wofunikira.
Mafuta a Omega-3 nthawi zambiri amachokera ku nsomba, koma odyetsera zamasamba ndi omwe amadya nyama amathabe kupeza omega-3 supplements kuti agwirizane ndi zakudya zawo.Chogulitsa cha vegan ichi chochokera ku Deva chili ndi 500mg ya DHA ndi EPA yochokera kumafuta a algae, osati nsomba.Zowonjezera izi zimapangidwanso motsatira malamulo a GMP pamalo otsimikiziridwa ndi FDA.
Chifukwa choti chowonjezera chimathandizidwa ndi kafukufuku wokhazikika sizitanthauza kuti chowonjezera chilichonse chomwe mumapeza pashelufu yogulitsa mankhwala chidzagwira ntchito.Choyamba, "zogulitsazo zimakhala ndi mitundu yambiri yogwiritsira ntchito mankhwala," anatero Kendra Clifford, dokotala wa naturopathic ndi mzamba ku Chiropractic Center ku Uxbridge, Ontario."[Koma] pamafunika mlingo wothandiza kuti chowonjezeracho chigwire ntchito."
"Ngakhale mutha kupeza malingaliro anthawi zonse kuchokera kumadera odalirika monga Arthritis Foundation, mlingo womwe umakuthandizani umadalira momwe mulili," Clifford akuwonjezera.Kulankhula ndi dokotala kungakuthandizeni kudziwa mlingo woyenera.
Zonse zikasankhidwa, ndi nthawi yoti musankhe mtundu.Dziwani kuti US Food and Drug Administration (FDA) imayang'anira zakudya zowonjezera zakudya pansi pa malamulo osiyanasiyana kuposa zakudya "zachikhalidwe" ndi mankhwala.Muyenera kuyang'ana sitampu yovomerezeka kuchokera ku pulogalamu yaziphaso za gulu lachitatu monga Consumer Laboratories, NSF International, United States Pharmacopeia (USP) kapena Good Manufacturing Practice kuti muwonetsetse kuti palibe zopangira zovulaza komanso kuti mankhwalawo ali ndi chilichonse. zonena.
zimatengera.Nthawi zambiri, zotsatira za maphunziro zimakhala zosamvetsetseka, choncho palibe mayankho omveka bwino.Mwachitsanzo, glucosamine ndi chondroitin nthawi zambiri amatchulidwa kuti amatha kuthetsa ululu wamagulu, koma malinga ndi American Academy of Orthopedic Surgeons, zowonjezerazi sizigwira ntchito kuposa placebo pochiza ululu wa nyamakazi.Kumbali inayi, Arthritis Foundation imapanga malingaliro osiyana ndipo imaphatikizapo glucosamine ndi chondroitin pamndandanda wawo wowonjezera kuti athetse zizindikiro za nyamakazi.
Nkhani yabwino ndiyakuti zina zowonjezera zili ndi deta yochepa yosagwirizana, zomwe zikutanthauza kuti zingakhale zoyenera kuyesa.
Kafukufuku akuwonetsa kuti zowonjezera zotsatirazi zingathandize kuchepetsa ululu wamagulu ndikuwongolera thanzi labwino:
✔️ Curcumin: Awa ndi mankhwala omwe amathandizira mu turmeric omwe amapatsa zonunkhirazo kukoma kwake komanso mtundu wake."Zimadziwika chifukwa cha zotsutsana ndi zotupa chifukwa zimawononga maselo otupa m'thupi," akutero Vnorovsky.
Boswellia: Boswellia serrata kapena lubani waku India ndi amodzi mwa akavalo akuda m'dziko loletsa kutupa.Malinga ndi Arthritis Foundation, imalepheretsa ma enzymes omwe amasintha chakudya kukhala mamolekyu omwe amawononga mafupa.Mu 2018, ofufuza adawunikiranso mwadongosolo zowonjezera 20 kuti athetse nyamakazi ya osteoarthritis ndipo adapeza kuti chotsitsa cha boswellia chinali chabwino kwambiri pochotsa ululu wamagulu.
Collagen: Chimodzi mwa makiyi oletsa kupweteka kwa mafupa ndi kuteteza chichereŵechereŵe chofewa chomwe chimateteza mafupa.Mbali ina ya cartilage imapangidwa ndi mapuloteni otchedwa collagen, omwe "amathandiza kwambiri kusunga ndi kulimbikitsa mafupa ndi mitsempha yathanzi," adatero Mazur.Ndemanga ya 2014 inapeza kuti collagen imateteza chiwombankhanga, imachepetsa ululu, ndipo imatha kulimbikitsa mafupa.
Mafuta a Nsomba: Omega-3 fatty acids mu mafuta a nsomba akhala akuphunziridwa mozama chifukwa cha zotsatira zake zotsutsana ndi kutupa muzochitika zosiyanasiyana, kuphatikizapo nyamakazi.Ofufuza ena adapeza kuti anthu omwe ali ndi nyamakazi ya osteoarthritis omwe adatenga 200 mg ya EPA ndi 400 mg ya DHA (chomwe chimagwiritsidwa ntchito m'mafuta a nsomba) tsiku lililonse kwa masabata a 16 adachepetsa kupweteka kosalekeza.Mafuta a nsomba awonetsedwanso kuti ndi othandiza pochiza gout, matenda ofala koma ovuta a nyamakazi omwe zizindikiro zimakhala mwadzidzidzi komanso zovuta kwambiri.Malinga ndi Valentina Duong, APD, mwiniwake wa Strength Nutritionist, kuti muwonjezere mafuta a nsomba, muyenera kupeza mtundu womwe uli ndi 500mg wa EPA ndi DHA kuphatikiza.
✔️ Vitamini D: Sangalowe m'malo oletsa kupweteka kwapakhomo, koma ndikofunikira kuti mafupa akhale olimba, kuphatikiza mafupa omwe amapanga mfundo.Vitamini D imathandizira kuyamwa kashiamu, chimodzi mwazinthu zazikulu zomanga mafupa, malinga ndi National Institutes of Health (NIH).Imawongoleranso milingo ya phosphate, yomwe imalola kutsika kwa minofu yomwe imasuntha mafupa a mafupa.
Ambiri aife timafunikira michere yofunika imeneyi."Mavitamini otsika a vitamini D angayambitse kupweteka kwa mafupa, mafupa ndi minofu," anatero Kendra Clifford, katswiri wa zachipatala ndi mzamba ku Chiropractic Center ku Uxbridge, Ontario."Kupweteka kwa mafupa nthawi zambiri kumakhala kovuta kusiyanitsa ndi ululu wa minofu, choncho kusowa kwa vitamini D kungakhale chifukwa cha kupweteka kwa anthu ambiri."
✔️ PEA: Palmitoylethanolamide idapezeka m'zaka za m'ma 1950 ngati anti-inflammatory anti-inflammatory ndipo ikuphunziridwabe chifukwa chochepetsa ululu.Kafukufuku wambiri wasonyeza kuti PEA ikhoza kuthandiza anthu omwe ali ndi ululu wochepa wammbuyo komanso kupweteka kwa msana.M'zochita zake, Clifford wapeza kuti PEA "imalekerera bwino ndipo ingagwiritsidwe ntchito m'magulu omwe ali pachiwopsezo chachikulu, monga omwe amamwa mankhwala olemetsa, pomwe oletsa ululu amatha kukhala ndi zotsatirapo zoyipa."
✔️ Devil's Claw: Wochokera ku chomera chochokera ku South Africa, ndiwowonjezera ku France ndi Germany pa kutupa, nyamakazi, kupweteka kwa mutu, ndi kuwawa kwa msana.Kutenga Magic Claw kwa masabata a 8-12 kungachepetse ululu ndikuwongolera ntchito yolumikizana mwa anthu omwe ali ndi nyamakazi ya osteoarthritis.
Tinakambirana ndi Elizabeth Matskin, MD, Mtsogoleri wa Brigham Women's Musculoskeletal Surgery ndi Chipatala cha Akazi;Thomas Wnorowski, MD, katswiri wazachipatala komanso wofufuza kafukufuku wamkulu ku Neurolipid Research Foundation ku Millville, New Jersey;Jordan Mazur, MS, RD, Wogwirizanitsa Zakudya Zamasewera, San Francisco 49ers;Valentina Duong, APD, mwiniwake, wopatsa mphamvu;Kendra Clifford, ND, Naturopathic Physician and Midwives;Dr. Nicole M. Avena ndi wothandizira zakudya komanso pulofesa wothandizira wa sayansi ya ubongo pa Mount Sinai School.Mankhwala.Tayang'ananso mavoti osawerengeka, ndemanga, ndi katchulidwe kazinthu pa intaneti.
Kwa zaka zopitirira 70, magazini ya Prevention yakhala ikupereka chidziwitso chodalirika cha zaumoyo, kupatsa owerenga njira zothandizira kuti azitha kukhala ndi thanzi labwino, m'maganizo ndi m'maganizo.Akonzi athu amafunsa akatswiri azachipatala omwe amatithandiza kusankha zinthu zokhudzana ndi thanzi.Kupewa kumayang'ananso ndemanga zambiri ndipo nthawi zambiri kumayesa mayeso anu omwe amachitidwa ndi ogwira nawo ntchito kuti akuthandizeni kupanga chisankho mwanzeru.
Adele Jackson-Gibson ndi mphunzitsi wotsimikizika wolimbitsa thupi, wachitsanzo, komanso wolemba.Analandira digiri ya master mu utolankhani kuchokera ku yunivesite ya New York ndi digiri ya bachelor kuchokera ku yunivesite ya Yale ndipo wakhala akulemba zolemba zamasewera osiyanasiyana, kulimbitsa thupi, kukongola ndi chikhalidwe cha TV.
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Nthawi yotumiza: Sep-05-2023