Singase sizuze amakhomishini ngezixhumanisi kuleli khasi, kodwa sincoma kuphela imikhiqizo esiyisekelayo.Kungani besethemba?
Sibuyekeze lesi sihloko ngoMeyi 2023 ngolwazi olwengeziwe mayelana nomkhiqizo ngamunye ofakiwe ngokusekelwe ocwaningweni olubanzi lwethimba lethu.
Noma ubani oke wabhekana nobuhlungu obuhlangene empilweni yakhe uyazi ukuthi kungakhungathekisa kanjani.Lapho amalunga eqinile, evuvukele, futhi ebuhlungu, ngisho nemisebenzi elula ingaba buhlungu.Nakuba ubuhlungu bungase bube besikhashana, njengobuhlungu ongabuzwa ngemva kosuku olude etafuleni, kungase kubangelwe isimo esingelapheki.Eqinisweni, cishe oyedwa kwabane abadala abane-arthritis (noma abantu abayizigidi ezingu-15) babika ubuhlungu obunzima bamalunga.Ngenhlanhla, izithasiselo ezihlangene ezingcono kakhulu zingasiza.
Yiqiniso, ubuhlungu bungadalulwa kwabanye abantu abanemithi etholakala ngaphandle kwe-counter efana ne-acetaminophen (Tylenol), ibuprofen (Advil, Motrin IB), ne-naproxen (Aliv), engasiza ukukhulula ubuhlungu nokunciphisa ukuvuvukala.Nokho, ukusetshenziswa isikhathi eside kwalawa maphilisi ezinhlungu kungaba nemiphumela engemihle.
Yingakho odokotela abaningi bencoma ukuhlola amanye amasu okukhulula izimpawu.Ngokwesibonelo, ukudla okulinganiselayo okucebile ekudleni okulwa nokuvuvukala, ukuqeqeshwa kwamandla, nokugcina isisindo somzimba esifanele “kuyizindlela eziphumelela kakhulu nezifakazelwe zokuthuthukisa izimpawu ze-osteoarthritis,” kusho u-Elizabeth Matzkin, MD, inhloko yokuhlinzwa.Umnyango Wezempilo Yemisipha Yabesifazane, i-Brigham kanye Nesibhedlela Sabesifazane.
Hlangana Nochwepheshe: U-Elizabeth Matzkin, MD, Umqondisi, Ukuhlinzwa Kwabesifazane Kwemisipha Yamathambo, Brigham kanye Nesibhedlela Sabesifazane;Thomas Wnorowski, MD, Clinical and Biomedical Nutritionist, Umphenyi Omkhulu, Neurolipid Research Foundation, Millville, NJ;UJordani Mazur, MD, MD, umxhumanisi wokudla kwezemidlalo weSan Francisco 49ers;U-Valentina Duong, i-APD, umnikazi we-Strength Nutritionist;Kendra Clifford, ND, Udokotela weNaturopathic kanye noMbelethisi esikhungweni se-Chiropractic e-Uxbridge, e-Ontario;U-Nicole M. UDkt. Avena unguMeluleki Wezokudla kanye Noprofesa Ohlangene eMnyangweni Wesayensi Yezinzwa.eMount Sinai School of Medicine.
Ngokungeziwe ekushintsheni kwendlela yokuphila, abanye abantu baphendukela ezithasiselweni zokuthuthukisa impilo ehlangene.Kodwa ngaphambi kokuba uphuthume endaweni yamavithamini esitolo semithi, qaphela ukuthi akuzona zonke lezi zithako eziyikhambi lezinkinga zamalunga ezithi ziyizo.Njengoba kunezinketho eziningi kangaka zokuphequlula uhla lwezithako zokudla akukona neze ukuhamba epaki - yingakho sikwenzele wonke umsebenzi futhi sathola izithasiselo ezihlangene ezinconywe ochwepheshe bezokwelapha ukuze banciphise izinhlungu kanye nempilo yamalunga evamile.Kodwa-ke, ngaphambi kokuthenga, qiniseka ukuthi uthintana nodokotela wakho futhi wenze ucwaningo lwakho ukuze uthole ukuthi yimuphi umkhiqizo okulungele wena.
Izithako zokudla ziyimikhiqizo ehloselwe ukwengeza ekudleni.Akuzona izidakamizwa futhi azihloselwe ukwelapha, ukuxilonga, ukudambisa, ukuvimbela, noma ukwelapha izifo.Sebenzisa izithasiselo zokudla okunomsoco ngokuqapha uma ukhulelwe noma uncelisa.Futhi, qaphela lapho unikeza izingane izithasiselo ngaphandle uma kunconywe udokotela.
Umkhiqizo uqukethe i-collagen, i-boswellia ne-turmeric - izithako ezintathu ezinamandla zempilo ehlangene.UDkt. Nicole M. Avena, umeluleki wezokudla okunempilo kanye nomsizi kaprofesa wesayensi yezinzwa e-Mount Sinai School of Medicine, uthanda ukuhlukahluka kwe-Youtheory ngoba inkampani inomlando omude wokwenza ama-collagen supplements.“Izithako zabo zitholakala emhlabeni wonke ukuqinisekisa izinga eliphezulu kakhulu, futhi imikhiqizo yenziwa emafemini abo,” kusho u-Avina.Izimboni ze-Youtheory nazo ziyi-Good Manufacturing Practices (GMP) eqinisekisiwe.
Lesi sakhi simunca kangcono uma sihlanganiswe nopelepele omnyama (noma i-piperine) equkethwe yilo mkhiqizo.Ochwepheshe be-Arthritis Foundation batusa ukuthi i-100 mg ngosuku ingasiza ekudambiseni ubuhlungu be-osteoarthritis.I-Tribe Vegan Capsules iqukethe i-112.5 mg ngokukhonza ngakunye.Le nkampani iphinde ikhiqize izithasiselo endaweni egunyaziwe ye-Good Manufacturing Practices (GMP).
"Ukwengeza amagremu angu-20-30 wekhwalithi ephezulu ye-collagen [ama-peptides] kuyisinyathelo esihle sokuvimbela, ukuhlinzeka umzimba ngakho konke okudingayo ukuze uhlanganise i-collagen, iphrotheni ebalulekile yamalunga anempilo nemigqa," kusho iThimba likaJordani Mazur (MS, MD) Umxhumanisi Wokondleka Kwezemidlalo uSan Francisco 49ers.Ukhetha lolu hlobo, oluqinisekisiwe futhi oluhlolwe yi-NSF International futhi luqukethe amagremu angu-11.9 we-collagen peptides nge-scoop ngayinye.
I-Thorne iwuphawu oluhlonishwayo lwesithasiselo sokudla okunempilo ebambisene neMayo Clinic futhi yaqinisekiswa yi-GMP kanye ne-NSF.Umkhiqizo kawoyela wezinhlanzi we-Super EPA uqukethe inani elikhulu lamaphilisi ezinhlungu: 425 mg we-EPA kanye no-270 mg we-DHA i-capsule ngayinye.
I-Nordic Naturals inikeza i-1000 IU ye-D3 engeyona i-GMO kanye neqembu langaphandle elihloliwe.I-National Institutes of Health (NIH) incoma ukuthi abantu abadala abaneminyaka engu-19-70 bathole okungenani i-800 IU ngosuku, okusho ukuthi lesi sithasiselo singahlangabezana nezidingo zakho.
U-Longvida unconywe uDkt. Thomas Wnorowski, i-Clinical and Biomedical Nutritionist kanye no-Principal Investigator ku-Neurolipid Research Foundation e-Millville, eNew Jersey."Kungumthombo ohlanzekile futhi osebenzayo" we-curcumin.Umkhiqizo unikeza i-400mg ye-curcumin "ye-bioavailable" nge-capsule ngayinye, okusho ukuthi umzimba wakho uzokwazi ukumunca izakhi eziningi.I-Arthritis Foundation ibika ukuthi umthamo ophelele we-curcumin wokudambisa izinhlungu ze-arthritis ngu-500 mg kabili ngosuku, kodwa lo mthamo ungahluka kuye ngezidingo zakho.
Le fomula yemifino iqukethe ama-575 mg weDevil's Claw ikhepsuli ngalinye.Nakuba imithamo enconyiwe ihluka, ochwepheshe be-Arthritis Foundation batusa u-750 kuya ku-1,000 mg kathathu ngosuku kubantu abadala.Kodwa futhi, hlola nodokotela wakho ngaphambi kokunquma ukuthi uzothatha malini.Umthamo eceleni, into enhle ngamaGreenbush Claws ukuthi enziwa abe imihlahlandlela ye-GMP endaweni elawulwa yi-FDA.
Nakuba i-palmitoylethanolamide (PEA) isacwaningwa, ezinye izifundo zibonise amandla ayo okunciphisa ubuhlungu obuphansi emuva kanye nobuhlungu obungapheli be-pelvic.Ama-capsules we-Nootropic Depot akhiqizwa endaweni eqinisekisiwe ye-GMP futhi aqukethe i-400mg ye-PEA nge-capsule ngayinye.Awukho umthamo onconywayo walesi sakhi esithile, kodwa u-300 kuya ku-600 mg we-PEA uboniswe ukuthi uyasebenza kwezinye izimo.Uma ungathanda ukuzama lesi sengezo, buza udokotela wakho ukuthi yisiphi isikali asincomayo.
I-Blackmores Fish Oil iqukethe ama-540 mg we-EPA kanye nama-36 mg we-DHA, okwenza kube ukukhetha okuhle kakhulu kwezithako zikawoyela wezinhlanzi.Ibhonasi: Iwuphawu lwase-Australia, futhi kubalulekile ukuqaphela ukuthi uhulumeni wase-Australia ulawula “imithi ehambisanayo” (eyaziwa nangokuthi izithasiselo) ngendlela eqinile njengemithi.I-Blackmore iphinde ikhiqize imikhiqizo yayo ezindaweni eziqinisekisiwe ze-GMP, enye inzuzo ebalulekile.
Amafutha e-Omega-3 avame ukuthathwa ezinhlanzini, kodwa abadla imifino kanye nezilwane basengakwazi ukuthola izithako ze-omega-3 ukuze zivumelane nokudla kwabo.Lo mkhiqizo we-vegan ovela ku-Deva uqukethe i-500mg ye-DHA ne-EPA etholakala kuwoyela we-algae, hhayi inhlanzi.Lezi zithako nazo zenziwa ngokuhambisana nemithetho ye-GMP endaweni eqinisekisiwe ye-FDA.
Ngenxa yokuthi isengezo sisekelwa ucwaningo oluqinile akusho ukuthi noma yisiphi isithasiselo osithola eshalofini lesitolo sezidakamizwa sizosebenza.Okokuqala, "imikhiqizo iqukethe izilinganiso eziningi zezithako ezisebenzayo," kusho uKendra Clifford, udokotela nombelethisi we-naturopathic e-Chiropractic Center e-Uxbridge, e-Ontario."[Kodwa] kuthatha umthamo osebenzayo ukuze isithasiselo sisebenze."
“Nakuba ungathola izincomo zomthamo ojwayelekile emithonjeni ethembekile njenge-Arthritis Foundation, umthamo okusebenzelayo uncike kakhulu esimweni sakho,” kwengeza uClifford.Ukukhuluma nodokotela wakho kungakusiza ukuthi uthole umthamo ofanele.
Uma konke sekunqunyiwe, sekuyisikhathi sokukhetha umkhiqizo.Qaphela ukuthi i-US Food and Drug Administration (FDA) ilawula izithasiselo zokudla ngaphansi kwemithetho ehlukile kunokudla “komdabu” nezidakamizwa.Uzodinga ukubheka isitembu selebula yokugunyaza kuhlelo lwesitifiketi somuntu wesithathu olufana ne-Consumer Laboratories, i-NSF International, i-United States Pharmacopeia (USP) noma i-Good Production Practice ukuze uqiniseke ukuthi azikho izithako eziyingozi nokuthi umkhiqizo uqukethe yonke into. izimangalo.
kuya ngesimo.Ezimweni eziningi, imiphumela yocwaningo ayicacile, ngakho-ke azikho izimpendulo ezicacile.Isibonelo, i-glucosamine ne-chondroitin zivame ukuphakanyiswa ngenxa yekhono labo lokukhulula ubuhlungu obuhlangene, kodwa ngokusho kwe-American Academy of Orthopedic Surgeons, lezi zithako azisebenzi ngaphezu kwe-placebo ekwelapheni ubuhlungu be-arthritis.Ngakolunye uhlangothi, i-Arthritis Foundation yenza isincomo esihlukile futhi ihlanganisa i-glucosamine ne-chondroitin ohlwini lwazo lwezithako ukusiza ukukhulula izimpawu ze-arthritis.
Izindaba ezinhle ukuthi ezinye izithasiselo zinedatha encane engqubuzanayo, okusho ukuthi zingahle zizanywe.
Ucwaningo lubonisa ukuthi izithako ezilandelayo zingasiza ekudambiseni ubuhlungu bamalunga futhi zithuthukise impilo yonke yamalunga:
✔️ I-Curcumin: Le yinhlanganisela esebenzayo ku-turmeric enikeza izinongo ukunambitheka nombala wayo."Kuyaziwa ngemiphumela yayo eqeda ukuvuvukala ngoba ibhubhisa amaseli avuselela ukuvuvukala emzimbeni," kusho uVnorovsky.
I-Boswellia: I-Boswellia serrata noma inhlaka yempepho yaseNdiya ingenye yamahhashi amnyama emhlabeni ophikisana nokuvuvukala.Ngokusho kwe-Arthritis Foundation, ivimbela ama-enzyme aguqula ukudla kube ama-molecule alimaza amalunga.Ngo-2018, abacwaningi benza ukubuyekezwa okuhlelekile kwezithako ezingama-20 zokudambisa i-osteoarthritis futhi bathola ukuthi ukukhishwa kwe-boswellia kuhle kakhulu ekudambiseni ubuhlungu obuhlangene.
I-Collagen: Esinye sezihluthulelo zokuvimbela ubuhlungu bamalunga ukuvikela uqwanga oluthambile oluvikela amathambo.Ingxenye ye-cartilage yenziwe iphrotheni ebizwa ngokuthi i-collagen, "edlala indima ebalulekile ekugcineni nasekukhuthazeni amalunga nemigqa enempilo," kusho uMazur.Ukubuyekezwa kuka-2014 kwathola ukuthi i-collagen ivikela uqwanga, ikhulula ubuhlungu, futhi ingase iqinise amathambo.
Amafutha Ezinhlanzi: Ama-omega-3 fatty acids emafutheni enhlanzi acutshungulwe kabanzi ngemiphumela yawo yokulwa nokuvuvukala ezimeni ezihlukahlukene, kuhlanganise nesifo samathambo.Abanye abacwaningi bathola ukuthi abantu abane-osteoarthritis abathatha i-200 mg ye-EPA kanye ne-400 mg ye-DHA (isithako esisebenzayo emafutheni enhlanzi) nsuku zonke amaviki angu-16 babhekana nokuncipha kobuhlungu obungapheli.Amafutha ezinhlanzi nawo aboniswe ukuthi ayasebenza ekwelapheni i-gout, uhlobo oluvamile kodwa oluyinkimbinkimbi lwe-arthritis lapho izimpawu zivame ukuvela ngokuzumayo futhi ezinzima.Ngokuka-Valentina Duong, i-APD, umnikazi we-Strength Nutritionist, ukuze uthole isithasiselo esisebenzayo sikawoyela wezinhlanzi, udinga ukuthola uhlobo oluqukethe okungenani u-500mg we-EPA ne-DHA kuhlangene.
✔️ I-Vitamin D: Ngeke ithathe indawo yezidambisa-zinhlungu ezitholakala ngaphandle kwekhawunta, kodwa ibalulekile emathanjeni aqinile, kuhlanganise namathambo akha amalunga.I-Vitamin D isiza ukumunca i-calcium, enye yezinto eziyinhloko zokwakha amathambo, ngokusho kweNational Institutes of Health (NIH).Iphinde ilawule amazinga e-phosphate, okuvumela ukufinyela kwemisipha ehambisa amathambo amalunga.
Abaningi bethu badinga okwengeziwe kwalesi sakhi esibalulekile."Amazinga aphansi e-vitamin D angaholela ebuhlungu bethambo, obuhlangene kanye nemisipha," kusho uKendra Clifford, i-naturopath kanye nombelethisi e-Chiropractic Centre e-Uxbridge, e-Ontario."Ubuhlungu bethambo ngokuvamile kunzima ukuhlukanisa nobuhlungu bemisipha, ngakho ukuntuleka kwevithamini D kungaba imbangela eqondile yobuhlungu kubantu abaningi."
✔️ I-PEA: I-Palmitoylethanolamide yatholwa ngeminyaka yawo-1950 njenge-anti-inflammatory enamandla futhi isafundelwa amandla ayo okudambisa izinhlungu.Ucwaningo oluningi lubonise ukuthi i-PEA ingasiza abantu abanobuhlungu obuphansi emuva kanye nobuhlungu obungapheli be-pelvic.Emsebenzini wakhe, uClifford uthole ukuthi i-PEA “ibekezelelwa kahle futhi ingasetshenziswa emaqenjini asengozini enkulu, njengalawo asebenzisa imithi enzima, lapho izidambisi zezinhlungu ezivamile zingaba nemiphumela emibi kakhulu.”
✔️ I-Devil's Claw: Isuselwa esitshalweni esidabuka eNingizimu Afrika, iyisengezo esidumile eFrance naseJalimane sokuvuvukala, isifo samathambo, ikhanda, nobuhlungu beqolo.Ukuthatha i-Magic Claw amasonto angu-8-12 kunganciphisa ubuhlungu futhi kuthuthukise ukusebenza kwamalunga kubantu abane-osteoarthritis.
Sabonisana no-Elizabeth Matskin, MD, Inhloko Yokuhlinza Imisipha Yabesifazane YaseBrigham kanye Nesibhedlela Sabesifazane;UThomas Wnorowski, MD, isazi sokudla okunempilo kanye ne-biomedical kanye nomphenyi oyinhloko ku-Neurolipid Research Foundation e-Millville, eNew Jersey;Jordan Mazur, MS, RD, Sports Nutrition Coordinator, San Francisco 49ers;U-Valentina Duong, APD, umnikazi, isazi sokudla okunempilo;Kendra Clifford, ND, Udokotela Wezemvelo kanye nababelethisi;UDkt. Nicole M. Avena ungumxhumanisi wezokudla okunempilo kanye noprofesa osizayo wesayensi yezinzwa e-Mount Sinai School.Umuthi.Siphinde sabheka izilinganiso ezingenakubalwa, ukubuyekezwa, kanye nokucaciswa komkhiqizo ku-inthanethi.
Sekuyiminyaka engaphezu kwengu-70, umagazini i-Prevention ube ngumhlinzeki oholayo wolwazi lwezempilo othembekile, enikeza abafundi amasu asebenzayo okuthuthukisa impilo engokomzimba, yengqondo nengokomzwelo.Abahleli bethu baxoxisana nochwepheshe bezokwelapha abasisiza ukuthi sikhethe imikhiqizo egxile kwezempilo.Ukuvimbela kuphinde kuhlole amakhulukhulu ezibuyekezo futhi kuvame ukwenza izivivinyo zomuntu siqu ezenziwa abasebenzi bethu ukukusiza wenze isinqumo unolwazi.
U-Adele Jackson-Gibson ungumqeqeshi wokufaneleka oqinisekisiwe, imodeli, nombhali.Uthole iziqu ze-master in journalism eNyuvesi yaseNew York kanye neziqu ze-bachelor eNyuvesi yaseYale futhi kusukela lapho usebhale izindatshana zemidiya ehlukahlukene yezemidlalo, ukuqina, ubuhle kanye namasiko.
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Isikhathi sokuthumela: Sep-05-2023