Sinokufumana iikhomishini zamakhonkco kweli phepha, kodwa sicebisa kuphela iimveliso esizixhasayo.Kutheni besithemba nje?
Sihlaziye eli nqaku ngoMeyi ka-2023 ngolwazi oluthe kratya malunga nemveliso nganye ebonakaliswe kuphando olubanzi lweqela lethu.
Nabani na oye wafumana intlungu edibeneyo ebomini babo uyazi ukuba inokuba buhlungu kangakanani.Xa amalungu eqinile, evutha, kwaye ebuhlungu, kwaneyona misebenzi ilula inokuba buhlungu.Nangona intlungu inokuba yethutyana, njengentlungu onokuthi uzive emva kosuku olude etafileni, inokubangelwa yimeko engapheliyo.Enyanisweni, malunga nomntu omnye kwabane abadala abane-arthritis (okanye i-15 yezigidi zabantu) baxela intlungu edibeneyo.Ngethamsanqa, ezona zongezelelo zidibeneyo zinokunceda.
Ngokuqinisekileyo, iintlungu zinokukhululeka kwabanye abantu abanamayeza angaphezulu kwe-counter-the-counter njenge-acetaminophen (iTylenol), ibuprofen (i-Advil, i-Motrin IB), kunye ne-naproxen (i-Aliv), enokunceda ukukhulula intlungu kunye nokunciphisa ukuvuvukala.Nangona kunjalo, ukusetyenziswa kwexesha elide kwezi zithomalalisi zentlungu kunokuba nemiphumo emibi engathandekiyo.
Yingakho oogqirha abaninzi bancoma ukuba bahlolisise ezinye iindlela zokunciphisa iimpawu.Ngokomzekelo, ukutya okunokulinganisela okutyebileyo kukutya okuchasayo, ukuqeqeshwa kwamandla, kunye nokugcina ubunzima bomzimba obufanelekileyo "zezona ndlela zisebenzayo kunye neziqinisekisiweyo zokuphucula iimpawu ze-osteoarthritis," kusho u-Elizabeth Matzkin, MD, intloko yotyando.ISebe lezeMpilo yeMisculoskeletal yabasetyhini, iBrigham kunye neSibhedlele sabaseTyhini.
Hlangana neeNgcali: u-Elizabeth Matzkin, MD, uMlawuli, i-Women's Musculoskeletal Surgery, iBrigham kunye neSibhedlele sabasetyhini;Thomas Wnorowski, MD, i-Clinical and Biomedical Nutritionist, uMphandi oyiNtloko, i-Neurolipid Research Foundation, i-Millville, i-NJ;UJordani Mazur, MD, MD, umququzeleli wezondlo zezemidlalo kwiSan Francisco 49ers;UValentina Duong, i-APD, umnini we-Strength Nutritionist;Kendra Clifford, ND, Ugqirha weNaturopathic kunye noMdlezana kwiziko leChiropractic e-Uxbridge, Ontario;UNicole M. UDkt. Avena nguMcebisi weZondlo kunye noNjingalwazi oDityanisiweyo kwiSebe le-Neuroscience.kwiMount Sinai School of Medicine.
Ukongeza kutshintsho lwendlela yokuphila, abanye abantu baphendukela kwizongezelelo zokuphucula impilo edibeneyo.Kodwa ngaphambi kokuba uleqe ukuya kwindawo yevithamin kwivenkile yeziyobisi, qaphela ukuba ayizizo zonke ezi zongezo ezilunyango lweengxaki ezidibeneyo ezibanga ukuba zizo.Ngokhetho oluninzi lokujonga kuluhlu lwezongezelelo ngokuqinisekileyo ayikokuhamba epakini-yiyo loo nto sikwenzele wonke umsebenzi kwaye safumana ezongezo ezidibeneyo zomgangatho ophezulu ezicetyiswa ziingcali zonyango zokuthomalalisa iintlungu kunye nempilo edibeneyo ngokubanzi.Nangona kunjalo, ngaphambi kokuthenga, qiniseka ukuba udibane nogqirha wakho kwaye wenze uphando lwakho ukuze ubone ukuba yeyiphi imveliso ekulungeleyo.
Izongezo zokutya ziyimveliso ezijoliswe ukuncedisa ekutyeni.Ayizoziyobisi kwaye azenzelwanga ukunyanga, ukuxilonga, ukuthomalalisa, ukuthintela, okanye ukunyanga izifo.Sebenzisa izongezo zesondlo ngononophelo ukuba ukhulelwe okanye uncancisa.Kwakhona, sebenzisa ngononophelo xa unika abantwana izongezelelo ngaphandle kokuba ucetyiswe ngugqirha.
Imveliso iqulethe i-collagen, i-boswellia kunye ne-turmeric - izithako ezintathu ezinamandla kwimpilo edibeneyo.UGqr Nicole M. Avena, umcebisi wezondlo kunye noprofesa oncedisayo we-neuroscience kwiNtaba yeSinayi yeSikole seMithi, uthanda ukuhlukahluka kwe-Youtheory kuba inkampani inembali ende yokwenza i-collagen supplements."Izithako zabo zithathwe kwihlabathi lonke ukuqinisekisa umgangatho ophezulu, kwaye iimveliso zenziwe kwiifektri zabo," kusho uAvina.Iifektri zethiyori zikwayiNdlela elungileyo yokuVelisa (GMP) eqinisekisiweyo.
Esi sondlo sithathwa kakuhle xa sidibene nepepile emnyama (okanye i-piperine) equlethwe lolu phawu.Iingcali ze-Arthritis Foundation zincoma ukuba i-100 mg ngosuku inokunceda ukukhulula intlungu ye-osteoarthritis.Tribe Vegan Capsules ziqulathe 112.5 mg ngokukhonza.Inkampani iphinda ivelise izongezo kwiziko eliVunyiweyo leMisebenzi yokuVelisa (GMP).
"Ukuncedisa i-20-30 grams ye-collagen ephezulu [i-peptides] yindlela efanelekileyo yokukhusela, ukubonelela umzimba ngayo yonke into efunekayo ukuze udibanise i-collagen, iprotheni ebalulekileyo yamalungu aphilileyo kunye nemigqa," kusho i-Jordan Mazur (MS, MD) Iqela. UMququzeleli weSondlo seMidlalo eSan Francisco 49ers.Ukhetha le brand, eqinisekisiwe kwaye ihlolwe yi-NSF International kwaye iqulethe i-11.9 grams ye-collagen peptides nganye.
I-Thorne luphawu oluhlonitshwayo lokongezelela isondlo oludityaniswa neKliniki yaseMayo kwaye yaqinisekiswa yi-GMP kunye ne-NSF.Imveliso yeoli yentlanzi ye-Super EPA iqulethe isixa esikhulu se-painkillers: 425 mg ye-EPA kunye ne-270 mg ye-DHA nge-capsule nganye.
I-Nordic Naturals inikezela nge-1000 IU ye-D3 engeyiyo i-GMO kunye neqela le-3 elivavanyiweyo.I-National Institutes of Health (NIH) incoma ukuba abantu abadala abaneminyaka eyi-19-70 bafumane ubuncinane i-800 IU ngosuku, oku kuthetha ukuba le ncediso inokuhlangabezana neemfuno zakho.
I-Longvida yanconywa nguDkt Thomas Wnorowski, i-Clinical and Biomedical Nutritionist kunye noPhando oPhambili kwi-Neurolipid Research Foundation e-Millville, eNew Jersey."Ngumthombo ococekileyo kunye osebenzayo" we-curcumin.I-brand inikeza i-400mg ye-curcumin "ye-bioavailable" nge-capsule nganye, oku kuthetha ukuba umzimba wakho uya kukwazi ukufumana ezininzi izondlo.I-Arthritis Foundation ibika ukuba idosi efanelekileyo ye-curcumin yokunciphisa intlungu ye-arthritis yi-500 mg kabini ngosuku, kodwa le dose inokwahluka ngokuxhomekeke kwiimfuno zakho.
Le fomula yemifuno iqulethe i-575 mg ye-Devil's Claw kwi-capsule nganye.Nangona iidosi ezicetyiswayo ziyahluka, iingcali kwi-Arthritis Foundation zincoma i-750 kwi-1,000 mg kathathu ngosuku kubantu abadala.Kodwa kwakhona, jonga ugqirha wakho ngaphambi kokuba uthathe isigqibo sokuba yimalini omele uyithathe.Idosi ecaleni, into entle malunga neGreenbush Claws kukuba zenziwa kwizikhokelo ze-GMP kwiziko elilawulwa yi-FDA.
Nangona i-palmitoylethanolamide (PEA) isaphandwa, ezinye izifundo zibonise amandla ayo okunciphisa iintlungu ezisezantsi kunye neentlungu ezingapheliyo ze-pelvic.Iipilisi ze-Nootropic Depot zenziwe kwindawo eqinisekisiweyo ye-GMP kwaye iqulethe i-400mg ye-PEA nge-capsule nganye.Ayikho idosi ecetyiswayo yesi sondlo esithile, kodwa i-300 ukuya kwi-600 mg ye-PEA ibonakaliswe ukuba iyasebenza kwezinye iimeko.Ukuba ungathanda ukuzama esi songezelelo, buza ugqirha wakho ukuba yeyiphi idosi ayicebisayo.
I-Blackmores Ioli yeentlanzi iqulethe i-540 mg ye-EPA kunye ne-36 mg ye-DHA, okwenza kube yinto ekhethekileyo yokukhetha izongezo zeoli yeentlanzi.Ibhonasi: Luphawu lwase-Australia, kwaye kubalulekile ukuqaphela ukuba urhulumente wase-Australia uyawalawula “amayeza awongezelelweyo” (ekwaziwa nangokuthi izongezo) kanye ngokungqongqo njengamayeza.IBlackmore ikwavelisa iimveliso zayo kumaziko aqinisekisiweyo e-GMP, enye inzuzo ephambili.
Amafutha e-Omega-3 ahlala efunyanwa kwiintlanzi, kodwa abantu abatya imifuno kunye nezilwanyana ezidliwayo zisenokufumana izongezo ze-omega-3 ukuze zilungele ukutya kwazo.Le mveliso ye-vegan evela kwi-Deva iqulethe i-500mg ye-DHA kunye ne-EPA ephuma kwioli ye-algae, kungekhona intlanzi.Ezi zongezo zenziwa ngokuhambelana nemigaqo ye-GMP kwiziko eliqinisekisiweyo le-FDA.
Kungenxa yokuba isongezelelo sixhaswa luphando oluqinileyo aluthethi ukuba nasiphi na isongezelelo osifumana kwishelufu yevenkile yamachiza siya kusebenza.Okokuqala, "iimveliso ziqulethe uluhlu olubanzi lwezithako ezisebenzayo," kusho uKendra Clifford, ugqirha we-naturopathic kunye nombelethisi kwiZiko leChiropractic e-Uxbridge, e-Ontario."[Kodwa] kuthatha ithamo elisebenzayo ukuze isongezelelo sisebenze."
"Ngelixa ungafumana iingcebiso zedosi ngokubanzi kwimithombo ethembekileyo njengeArthritis Foundation, idosi ekusebenzelayo ixhomekeke kwimeko yakho," wongeza uClifford.Ukuthetha nogqirha wakho kunokukunceda ukuba ubone idosi echanekileyo.
Nje ukuba yonke into igqitywe, lixesha lokukhetha uphawu.Qaphela ukuba i-US Food and Drug Administration (FDA) ilawula izongezo zokutya phantsi kwemithetho eyahlukileyo kunokutya "kwemveli" kunye neziyobisi.Kuya kufuneka ujonge isitampu seleyibhile yokuvunywa kwenkqubo yoqinisekiso lomntu wesithathu enje ngeLabhoratri zabathengi, iNSF International, i-United States Pharmacopeia (USP) okanye uMsebenzi wokuVelisa oLungileyo ukuqinisekisa ukuba akukho zithako ziyingozi kwaye imveliso iqulethe yonke into ekhoyo. amabango.
kuyaxhomekeka.Kwiimeko ezininzi, iziphumo zezifundo azicacanga, ngoko akukho zimpendulo ezicacileyo.Ngokomzekelo, i-glucosamine kunye ne-chondroitin zihlala zibonakaliswa ngenxa yokukwazi ukukhulula intlungu edibeneyo, kodwa ngokutsho kwe-American Academy of Orthopedic Surgeons, ezi zongezelelo azikho ngaphezu kwe-placebo ekuphatheni intlungu ye-arthritis.Ngakolunye uhlangothi, i-Arthritis Foundation yenza isincomo esahlukileyo kwaye iquka i-glucosamine kunye ne-chondroitin kuluhlu lwabo lwezongezelelo zokunceda ukukhulula iimpawu ze-arthritis.
Iindaba ezimnandi zezokuba ezinye izongezo zinedatha encinci ephikisanayo, nto leyo ethetha ukuba banokufanele ukuzama.
Uphando lubonisa ukuba ezi zongezo zilandelayo zinokunceda ukuthomalalisa iintlungu ezidibeneyo kunye nokuphucula impilo edibeneyo:
✔️ I-Curcumin: Le yikhompawundi esebenzayo kwi-turmeric enika i-spice incasa kunye nombala wayo."Iyaziwa ngeziphumo zayo zokuchasana nokudumba kuba itshabalalisa iiseli ezinokuvuvukala emzimbeni," utshilo uVnorovsky.
I-Boswellia: I-Boswellia serrata okanye intlaka yokuqhumisa yaseIndiya yenye yamahashe amnyama kwihlabathi elichasene nokudumba.Ngokutsho kwe-Arthritis Foundation, ivimbela i-enzymes eguqula ukutya ibe yi-molecule ezonakalisa amalungu.Ngo-2018, abaphandi baqhuba uphononongo olucwangcisiweyo lwezongezelelo ezingama-20 zokuthomalalisa i-osteoarthritis kwaye bafumanisa ukuba isicatshulwa se-boswellia sasigqibelele ekuthomalaliseni iintlungu ezidibeneyo.
I-Collagen: Esinye sezitshixo zokuthintela iintlungu zamalungu kukukhusela intlala ethambileyo ekhusela amathambo.Inxalenye ye-cartilage yenziwe yiprotheni ebizwa ngokuba yi-collagen, "edlala indima ebalulekileyo ekugcineni nokukhuthaza ukuxhamla kunye nemigqa enempilo," kusho uMazur.Uphononongo lwe-2014 lufumene ukuba i-collagen ikhusela i-cartilage, ikhulula intlungu, kwaye inokuqinisa amathambo.
Ioli yeentlanzi: I-omega-3 fatty acids kwioli yeentlanzi ifundwe ngokubanzi ngenxa yemiphumo yabo yokuchasana nokuvuvukala kwiimeko ezahlukeneyo, kuquka i-arthritis.Abanye abaphandi bafumanisa ukuba abantu abane-osteoarthritis abathatha i-200 mg ye-EPA kunye ne-400 mg ye-DHA (isithako esisebenzayo kwioli yeentlanzi) imihla ngemihla kwiiveki ze-16 bafumana ukunciphisa intlungu engapheliyo.Ioli yeentlanzi nayo ibonakaliswe ukuba iyasebenza ekunyangeni i-gout, uhlobo oluqhelekileyo kodwa olunzima lwe-arthritis apho iimpawu zivame ukuba ngokukhawuleza kwaye zinzima.Ngokutsho kukaValentina Duong, i-APD, umnini we-Strength Nutritionist, kwi-oyile yentlanzi esebenzayo, kufuneka ufumane uphawu oluqulethe ubuncinane i-500mg ye-EPA kunye ne-DHA edibeneyo.
✔️ IVithamin D: Ayizukuthatha indawo yezithomalalisi zeentlungu ezifumaneka ngaphandle kwekhawuntara, kodwa ibalulekile kumathambo omelele, kuquka namathambo enza amalungu.I-Vitamin D inceda ukufunxa i-calcium, enye yeebhloko eziphambili zokwakha amathambo, ngokutsho kweZiko leSizwe lezeMpilo (NIH).Ikwalawula amanqanaba e-phosphate, evumela ukucutheka kwemisipha ehambisa amathambo amalunga.
Uninzi lwethu ludinga ngaphezulu kwesi sondlo sibalulekileyo."Amanqanaba aphantsi e-vitamin D angakhokelela kwiintlungu zethambo, ezidibeneyo kunye nemisipha," kusho uKendra Clifford, i-naturopath kunye nombelethisi kwi-Chiropractic Centre e-Uxbridge, e-Ontario."Iintlungu zethambo zihlala zinzima ukwahlula kwiintlungu ze-muscle, ngoko ukungabikho kwe-vitamin D kunokuba yimbangela ethe ngqo yeentlungu kubantu abaninzi."
✔️ I-PEA: I-Palmitoylethanolamide yafunyanwa kwi-1950s njenge-anti-inflammatory enamandla kwaye isafundelwa ukuba buhlungu.Izifundo ezininzi zibonise ukuba i-PEA inokunceda abantu abaneentlungu ezisezantsi kunye neentlungu ezingapheliyo ze-pelvic.Kumsebenzi wakhe, uClifford ufumanise ukuba i-PEA “inyamezeleke kakuhle kwaye inokusetyenziswa kumaqela asemngciphekweni omkhulu, njengalawo akumayeza anzima, apho izidambisi zentlungu zinokuba neziphumo ebezingalindelekanga ezimandundu.”
✔️ Devil's Claw: Ithatyathwe kwisityalo esiyinzalelwane yaseMzantsi Afrika, sisongezelelo esithandwayo eFransi naseJamani sokudumba, isifo samathambo, intloko ebuhlungu, kunye neentlungu zomqolo.Ukuthatha i-Magic Claw kwiiveki ezi-8-12 kunokunciphisa intlungu kunye nokuphucula umsebenzi odibeneyo kubantu abane-osteoarthritis.
Sabonisana no-Elizabeth Matskin, MD, iNtloko ye-Brigham Women's Musculoskeletal Surgery kunye nesibhedlele sabasetyhini;UThomas Wnorowski, MD, i-kliniki kunye ne-biomedical nutritionist kunye nomphandi oyintloko kwi-Neurolipid Research Foundation e-Millville, eNew Jersey;IJordani Mazur, i-MS, i-RD, uMququzeleli weZondlo zeMidlalo, iSan Francisco 49ers;UValentina Duong, i-APD, umnini, isondlo samandla;Kendra Clifford, ND, uGqirha weNaturopathic kunye nababelekisi;UGqr Nicole M. Avena ungumcebisi wezondlo kunye noprofesa oncedisayo we-neuroscience kwi-Mount Sinai School.Iyeza.Siphinde sajonga ireyithingi ezingenakubalwa, uphononongo, kunye neenkcukacha zemveliso kwi-intanethi.
Ngaphezulu kweminyaka engama-70, iphephancwadi i-Prevention liye laba ngumboneleli ohamba phambili wolwazi lwezempilo oluthembekileyo, ukubonelela abafundi ngezicwangciso ezisebenzayo zokuphucula impilo yomzimba, yengqondo kunye neemvakalelo.Abahleli bethu benza udliwano-ndlebe neengcali zonyango ezisinceda sikhethe iimveliso ezigxile kwezempilo.Uthintelo lukwajonga amakhulu ophononongo kwaye luhlala luqhuba uvavanyo lomntu olwenziwa ngabasebenzi bethu ukukunceda wenze isigqibo esinolwazi.
U-Adele Jackson-Gibson ngumqeqeshi wokuqina oqinisekisiweyo, imodeli, kunye nombhali.Ufumene isidanga senkosi kubuntatheli kwiYunivesithi yaseNew York kunye nesidanga se-bachelor kwiYunivesithi yaseYale kwaye sele ebhale amanqaku emidlalo eyahlukeneyo, ukomelela, ubuhle kunye nenkcubeko yeendaba.
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Ixesha lokuposa: Sep-05-2023