Tinogona kuwana makomisheni ezvekubatanidza pane ino peji, asi isu tinongokurudzira zvigadzirwa zvatinotsigira.Nei vachivimba nesu?
Takagadziridza chinyorwa ichi muna Chivabvu 2023 neruzivo rwakawanda nezvechigadzirwa chega chega chinoratidzwa zvichibva pakutsvagisa kwakanyanya kwakaitwa nechikwata chedu.
Chero ani akambosangana nekurwadziwa kwemajoini muhupenyu hwavo anoziva kuti zvinoshungurudza sei.Kana majoini akaoma, akazvimba, uye achirwadza, kunyangwe zviitwa zviri nyore zvinogona kurwadza.Kunyange zvazvo kurwadziwa kungave kwenguva pfupi, kufanana nemarwadzo aunganzwa mushure mezuva refu patafura, zvinogonawo kukonzerwa nechirwere chisingaperi.Muchokwadi, anenge mumwe muvakuru vana vane arthritis (kana mamirioni gumi nemashanu vanhu) vanorondedzera kurwadziwa kwakanyanya kwemajoini.Sezvineiwo, akanakisa majoini ekuwedzera anogona kubatsira.
Zvechokwadi, kurwadziwa kunogona kuderedzwa kune vamwe vanhu vane-over-the-counter mishonga yakadai seacetaminophen (Tylenol), ibuprofen (Advil, Motrin IB), uye naproxen (Aliv), iyo inogona kubatsira kubvisa marwadzo uye kuderedza kuzvimba.Zvisinei, kushandiswa kwenguva refu kwezvipembenene izvi zvinogona kuva nemigumisiro isingafadzi.
Ichi ndicho chikonzero vanachiremba vakawanda vachikurudzira kuongorora mamwe mazano ekuderedza zviratidzo.Somuenzaniso, kudya kwakadzikama kwakapfuma muzvokudya zvinorwisa kuzvimba, kurovedza simba, uye kuchengeta uremu hwakakodzera hwomuviri “inzira dzinoshanda zvikuru uye dzakabvumikiswa dzokuvandudza zviratidzo zveosteoarthritis,” anodaro Elizabeth Matzkin, MD, mukuru wokuvhiya.Dhipatimendi reWomen's Musculoskeletal Health, Brigham neChipatara chevakadzi.
Sangana neNyanzvi: Elizabeth Matzkin, MD, Mutungamiriri, Women's Musculoskeletal Surgery, Brigham uye Chipatara chevakadzi;Thomas Wnorowski, MD, Clinical and Biomedical Nutritionist, Principal Investigator, Neurolipid Research Foundation, Millville, NJ;Jordan Mazur, MD, MD, murongi wezvokudya zvemitambo weSan Francisco 49ers;Valentina Duong, APD, muridzi weStrength Nutritionist;Kendra Clifford, ND, Naturopathic Physician uye Midwife paChiropractic Center muUxbridge, Ontario;Nicole M. Dr. Avena iNutritional Consultant uye Associate Purofesa muDhipatimendi reNeuroscience.paMount Sinai School of Medicine.
Pamusoro pekuchinja kwehupenyu, vamwe vanhu vari kutendeukira kune zvekuwedzera kuti vavandudze hutano hwakabatana.Asi usati wamhanyira kunzira yevhitamini pachitoro chemishonga, ziva kuti hazvisi zvese zvekuwedzera izvi zvinorapa-zvese kumatambudziko emajoini avanoti ndiwo.Nezvakawanda zvingasarudzwa zvekutarisa kuburikidza nemhando dzakasiyana-siyana hazvisi kufamba mupaki - ndosaka takakuitirai basa rose uye takawana emhando yepamusoro-soro yemajoint supplements anokurudzirwa nenyanzvi dzekurapa kwekunyaradza marwadzo uye hutano hwakabatana.Zvisinei, usati watenga, iva nechokwadi chekubvunza chiremba wako uye ita tsvakurudzo yako kuti uone kuti ndechipi chigadzirwa chakakunakira iwe.
Zvokudya zvinowedzera zvigadzirwa zvakagadzirirwa kuwedzera kudya.Haisi mishonga uye haina kuitirwa kurapa, kuongorora, kuderedza, kudzivirira, kana kurapa chirwere.Shandisa zvinovaka muviri nekuchenjerera kana uri nepamuviri kana uchiyamwisa.Uyewo, chenjerera paunenge uchinyorera vana mishonga yekuwedzera kunze kwekunge yakurudzirwa nachiremba.
Chigadzirwa chacho chine collagen, boswellia uye turmeric - zvinhu zvitatu zvine simba zvehutano hwekubatana.Dr. Nicole M. Avena, chipangamazano wezvekudya uye mubatsiri purofesa weNeuroscience paGomo reSinai Chikoro cheMishonga, anoda kusiyana kweYoutheory nekuti kambani ine nhoroondo refu yekugadzira collagen supplements."Mishonga yavo inotorwa kubva pasirese kuti ive yemhando yepamusoro, uye zvigadzirwa zvinogadzirwa mumafekitori avo," anodaro Avina.Youtheory mafekitori zvakare Akanaka Manufacturing Maitiro (GMP) anosimbiswa.
Chikafu ichi chinonyatso kutorwa kana chasanganiswa nepepire (kana kuti piperine) ine mhando iyi.Nyanzvi dzeArthritis Foundation dzinokurudzira kuti 100 mg pazuva inogona kubatsira kubvisa marwadzo osteoarthritis.Tribe Vegan Capsules ine 112.5 mg pakushumira.Iyo kambani inogadzirawo ma supplements muGood Manufacturing Practices (GMP) yakabvumidzwa nzvimbo.
"Kuwedzera 20-30 magiramu emhando yepamusoro collagen [peptides] inzira yakanaka yekudzivirira, ichipa muviri zvese zvaunoda kuti ugadzire collagen, puroteni yakakosha yemajoini ane hutano uye ligaments," anodaro Jordan Mazur (MS, MD) Chikwata. Sports Nutrition Coordinator San Francisco 49ers.Anofarira mhando iyi, iyo yakasimbiswa uye yakaedzwa neNSF International uye ine 11.9 magiramu e collagen peptides per scoop.
Thorne imhando inoremekedzwa yekudya kunovaka muviri yakabatana neMayo Clinic uye yakasimbiswa neGMP neNSF.Super EPA hove yemafuta chigadzirwa chine huwandu hukuru hwemishonga inopedza marwadzo: 425 mg yeEPA uye 270 mg yeDHA per capsule.
Nordic Naturals inopa 1000 IU yeD3 iyo isiri-GMO uye 3rd bato rakaedzwa.Sangano reNational Institutes of Health (NIH) rinokurudzira kuti vanhu vakuru vane makore 19-70 vatore 800 IU pazuva, zvinoreva kuti kuwedzera uku kunogona kuzadzisa zvaunoda.
Longvida yakakurudzirwa naDr. Thomas Wnorowski, Clinical and Biomedical Nutritionist uye Principal Investigator paNeurolipid Research Foundation muMillville, New Jersey.Iyo "yakachena uye inoshanda sosi" ye curcumin.Chiratidzo chinopa 400mg ye "bioavailable" curcumin per capsule, zvinoreva kuti muviri wako uchakwanisa kutora zvakawanda zvezvokudya.The Arthritis Foundation inoshuma kuti dhigirii yakakwana yecurcumin yekuzorodza kurwadziwa kweArthritis i500 mg kaviri pazuva, asi iyi dose inogona kusiyana zvichienderana nezvaunoda.
Iyi fomula yemuriwo ine 575 mg yeDevil's Claw per capsule.Kunyange zvazvo mishonga inokurudzirwa ichisiyana, nyanzvi dzeArthritis Foundation dzinokurudzira 750 kusvika 1,000 mg katatu pazuva kuvanhu vakuru.Asi zvakare, bvunza chiremba wako usati wasarudza kuti ingani kutora.Dose parutivi, chinhu chikuru nezveGreenbush Claws ndechekuti ivo vanogadzirwa kune GMP nhungamiro munzvimbo inodzorwa neFDA.
Kunyange zvazvo palmitoylethanolamide (PEA) ichiri kuongororwa, zvimwe zvidzidzo zvakaratidza kukwanisa kwayo kuderedza marwadzo emusana uye kusingaperi kurwadziwa kwepelvic.Nootropic Depot capsules inogadzirwa munzvimbo yeGMP yakasimbiswa uye ine 400mg yePEA per capsule.Iko hakuna dosi inokurudzirwa yeichi chikafu chinovaka muviri, asi 300 kusvika 600 mg yePEA yakaratidzwa kuva inoshanda mune dzimwe nguva.Kana uchida kuyedza kuwedzera ichi, bvunza chiremba wako kuti ndeipi dosi yaanorumbidza.
Blackmores Hove Oiri ine 540 mg yeEPA uye 36 mg yeDHA, zvichiita kuti ive sarudzo yakanakisa yemafuta ehove ekuwedzera.Bhonasi: Imhando yeAustralia, uye zvakakosha kuti tizive kuti hurumende yeAustralia inoronga "mishonga yekuwedzera" (inozivikanwawo sezvekuwedzera) zvakangofanana nemishonga.Blackmore inogadzirawo zvigadzirwa zvayo muGMP yakasimbiswa zvivakwa, imwe yakakosha mukana.
Omega-3 mafuta anowanzo kutorwa kubva kuhove, asi vanodya miriwo uye vegans vanogona vachiri kuwana omega-3 yekuwedzera kuti ienderane nekudya kwavo.Ichi chigadzirwa chevegan kubva kuDeva chine 500mg yeDHA uye EPA inotorwa kubva mumafuta ealgae, kwete hove.Izvi zvinowedzera zvinogadzirwa zvinoenderana nemirairo yeGMP mune FDA yakasimbiswa nzvimbo.
Nekuda kwekuti wedzero inotsigirwa nekutsvagisa kwakasimba hazvireve kuti chero chekuwedzera chaunowana pasherufu yechitoro chinoshanda.Kutanga, "zvigadzirwa zvine huwandu hwakawanda hwemishonga inoshandiswa," anodaro Kendra Clifford, chiremba we naturopathic uye nyamukuta paChiropractic Center muUxbridge, Ontario."[Asi] zvinotora muyero unoshanda kuti chekuwedzera chishande."
"Kunyangwe iwe uchigona kuwana kurudziro yedosi kubva kune akavimbika masosi seArthritis Foundation, dosi rinoshanda kwauri rinoenderana nemamiriro ako," Clifford anowedzera.Kutaura nachiremba wako kunogona kukubatsira kuona dosage chaiyo.
Kana zvese zvasarudzwa, inguva yekusarudza brand.Ziva kuti US Chikafu neDrug Administration (FDA) inodzora chikafu chekuwedzera pasi pemitemo yakasiyana pane "chinyakare" chikafu nemishonga.Iwe unozofanirwa kutsvaga chitambi chemvumo kubva kune yechitatu bato retifiketi chirongwa chakadai seConsumer Laboratories, NSF International, United States Pharmacopeia (USP) kana Yakanaka Kugadzira Maitiro kuti uve nechokwadi chekuti hapana zvinokuvadza zvinosanganisa uye kuti chigadzirwa chine zvese zvachiinacho. claims.
zvinoenderana.Muzviitiko zvakawanda, mhedzisiro yezvidzidzo haina kujeka, saka hapana mhinduro dzisina kujeka.Semuenzaniso, glucosamine uye chondroitin zvinowanzoitwa nekuda kwekukwanisa kwavo kubvisa marwadzo emajoini, asi maererano neAmerican Academy of Orthopedic Surgeons, izvi zvinowedzera hazvibatsiri kupfuura placebo pakurapa marwadzo eArthritis.Kune rumwe rutivi, Arthritis Foundation inoita kurudziro yakasiyana uye inosanganisira glucosamine uye chondroitin mune yavo runyorwa rwezvekuwedzera kubatsira kubvisa zviratidzo zveArthritis.
Nhau dzakanaka ndedzekuti mamwe ekuwedzera ane data risingapesane, zvinoreva kuti vangangove vakakodzera kuedza.
Tsvagiridzo inoratidza kuti zvinotevera zvinowedzera zvinogona kubatsira kubvisa marwadzo emajoini uye kugadzirisa hutano hwese hwemajoini:
✔️ Curcumin: Uyu ndiwo musanganiswa unoshanda muturmeric unopa spice kunaka kwayo uye ruvara."Inozivikanwa nekuda kwekurwisa-kupisa mhedzisiro nekuti inoparadza masero e-pro-inflammatory mumuviri," anodaro Vnorovsky.
Boswellia: Boswellia serrata kana Indian frankincense imwe yemabhiza akasviba munyika inorwisa-kuzvimba.Maererano neArthritis Foundation, inovhara ma enzymes anoshandura chikafu kuita mamorekuru anokuvadza majoini.Muna 2018, vaongorori vakaita ongororo yakarongeka yezvekuwedzera makumi maviri ekubvisa osteoarthritis uye vakawana kuti boswellia yakatorwa yaive yakanaka mukubvisa marwadzo emajoini.
Collagen: Imwe yemakiyi ekudzivirira kurwadza kwemajoini kuchengetedza shwashwa rakapfava rinodzivirira mapfupa.Chikamu checartilage chinoumbwa neprotein inonzi collagen, iyo "inoita basa rinokosha mukuchengetedza nekusimudzira majoini ane utano uye ligaments," akadaro Mazur.Ongororo ye2014 yakawana kuti collagen inodzivirira shwashwa, inobvisa marwadzo, uye inogona kusimbisa mapfupa.
Mafuta Ehove: Iyo omega-3 fatty acids mumafuta ehove yakadzidzwa zvakanyanya nekuda kweanopesana nekuputika maitiro mumamiriro akasiyana-siyana, kusanganisira arthritis.Vamwe vatsvakurudzi vakawana kuti vanhu vane osteoarthritis vakatora 200 mg yeEPA uye 400 mg yeDHA (iyo inoshandiswa mumafuta ehove) zuva nezuva kwemavhiki e16 vakawana kuderedzwa kwemarwadzo asingagumi.Mafuta ehove akave akaratidzwawo kuti anoshanda mukurapa gout, chirwere chakajairika asi chakaoma chearthritis umo zviratidzo zvinowanzova kamwe kamwe uye zvakanyanya.Sekureva kwaValentina Duong, APD, muridzi weStrength Nutritionist, kune inoshanda mafuta ehove yekuwedzera, unofanirwa kutsvaga mhando ine inokwana 500mg yeEPA neDHA yakasanganiswa.
✔️ Vitamin D: haizotsiva pamusoro-the-counter painkiller, asi yakakosha kumapfupa akasimba, kusanganisira mapfupa anoumba majoini.Vhitamini D inobatsira kutora calcium, imwe yezvivakwa zvekuvaka mapfupa, maererano neNational Institutes of Health (NIH).Inogadzirisawo mazinga efosfate, ayo anobvumira kuputika kwemhasuru dzinofambisa mapfupa emajoini.
Vazhinji vedu tinoda zvakawanda zvechikafu ichi chakakosha."Kuderera kwevhitamini D mazinga kunogona kutungamirira kumapfupa, majoini uye marwadzo emisumbu," anodaro Kendra Clifford, naturopath uye nyamukuta paChiropractic Center muUxbridge, Ontario."Kurwadziwa kwepfupa kunowanzo kuoma kusiyanisa nekurwadziwa kwetsandanyama, saka kushaikwa kwevhitamini D kunogona kuva chikonzero chakananga chemarwadzo muvanhu vazhinji."
✔️ PEA: Palmitoylethanolamide yakawanikwa muma1950s seyakasimba anti-kuzvimba uye ichiri kudzidzwa nekuda kwemarwadzo ayo ekubvisa.Ongororo dzakawanda dzakaratidza kuti PEA inogona kubatsira vanhu vane marwadzo emusana uye kusingaperi kurwadziwa kwepelvic.Mukuita kwake, Clifford akaona kuti PEA "inoshivirirwa zvakanaka uye inogona kushandiswa mumapoka ane njodzi huru, seaya ari pamushonga unorema, uko ma painkillers anogona kukanganisa zvakanyanya."
✔️ Devil's Claw: Yakatorwa kubva kuchirimwa chakaberekerwa kuSouth Africa, icho chakakurumbira chekuwedzera muFrance neGermany chekuzvimba, arthritis, kutemwa nemusoro, uye kurwadziwa kwemusana.Kutora Mashiripiti Claw kwemavhiki masere-12 kunogona kuderedza marwadzo nekuvandudza kushanda kwekubatana muvanhu vane osteoarthritis.
Takabvunzana naElizabeth Matskin, MD, Musoro weBrigham Women's Musculoskeletal Surgery uye Chipatara chevakadzi;Thomas Wnorowski, MD, kliniki uye biomedical nutritionist uye mukuru wekuongorora paNeurolipid Research Foundation muMillville, New Jersey;Jordan Mazur, MS, RD, Sports Nutrition Coordinator, San Francisco 49ers;Valentina Duong, APD, muridzi, simba rekudya chikafu;Kendra Clifford, ND, Naturopathic Physician uye Midwives;Dr. Nicole M. Avena inyanzvi yezvokudya uye mubatsiri purofesa weNeuroscience paMount Sinai School.Mushonga.Isu takatarisawo zvisingaverengeki ratings, wongororo, uye zvigadzirwa zvakatemwa online.
Kwemakore anopfuura 70, Prevention magazini yave iri mupi anotungamira weruzivo rwehutano hwakavimbika, ichipa vaverengi mazano anoshanda ekuvandudza hutano hwemuviri, hwepfungwa uye hwepfungwa.Vapepeti vedu vanobvunzurudza nyanzvi dzekurapa dzinotibatsira kusarudza zvigadzirwa zvine hutano.Dziviriro inotarisawo mazana eongororo uye inowanzoita bvunzo dzemunhu dzinoitwa nevashandi vedu kuti vakubatsire kuita sarudzo ine ruzivo.
Adele Jackson-Gibson murairidzi akasimbiswa, modhi, uye munyori.Akawana dhigirii remasters mukutora nhau kubva kuYunivhesiti yeNew York uye dhigirii reBachelor kubva kuYale University uye kubva ipapo akanyora zvinyorwa zvemitambo yakasiyana-siyana, kusimba, runako uye tsika nenhau.
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Nguva yekutumira: Sep-05-2023