Xa unengxaki yokudakumba okukhulu kwaye udinga ukukhululeka okuthembakalayo kwiimpawu, imithi yokunyanzeliswa kwemithi iyona nto ingcono. Nangona kunjalo, ukuba unesidima sokudandatheka ngaphandle kweengcinga zokuzibulala kwaye unxusa, ukulungiswa kwamanye ama-counter-counter-worth-worth can be worth.
ISt John's Wort
I-wort yaseJohn inomlando omdala wokusetyenziswa, ubuyela kumaxesha amandulo. Kweli hlabathi lanamhlanje, liye laba yindlela yokudandatheka yokudandatheka kunye nokuxhaswa kwenkxaso yeencwadi zonyango.
Iziphumo zalo ezibikiwe aziqhelekanga kwaye ziqabile, kuquka umlomo owomileyo, utywaba, ukuzithemba, iimpawu zesisu kunye nokudideka. Ndiyakwazi ukusebenzisana namanye amachiza athile. Iingcali zincoma nokuba kusetyenziswe i-sunscreen kunye nale mifuno ngenxa yokukwazi ukudala i-sun sensitivity.
Imilinganiselo esetyenzisiweyo kwizifundo iye yahluka kwaye ixhomekeke ekuvelweni kwemifuno okanye izicatshulwa zayo. Kufuneka ulandele izikhokelo zephakheji malunga nomkhiqizo othile wemveliso.
I-Omega-3 Fatty Acids
I-Omega-3 fatty acids ibaluleke kakhulu kwimpilo; kodwa, ekubeni imizimba yethu ayinakuyenza, kufuneka ifumaneke ekudleni esiyidlayo. Ngelishwa, sivame ukungadli ngokwaneleyo kwezi zinto ukwenzela ukuba silondoloze imilinganiselo efanelekileyo emzimbeni wethu, okukholelwa ukuba igalelo ekudakaleni kunye neminye imiba yempilo.
Nangona i-omega-3 fatty acid supplement, ngokuqhelekileyo iphuma kwioli yeentlanzi, ithathwa njengekhuselekile, abanye abantu banokuguliswa kwesisu kunye ne-fishy burps iphezulu. Ukongezelela, oogqirha bayalumkisa ukuba banokwandisa imiphumo yokuxilisa igazi.
Akukho dayiti ethile iphakanyiswa ngeli xesha ngenxa yokudandatheka, nangona i-dose yokuqala ephakanyisiweyo iphakanyisiwe malunga ne-0.5 ukuya kweyesi-2 ngosuku. I-FDA icebisa ukuba ungayi ngaphezu kwe-3 g ngosuku ngaphandle kwemvume yakho yonyango ngenxa yengozi yokunyuka kwamanzi. Kulabo abakhetha ukutya iintlanzi kunokuba bathathe isongezelelo, i-American Heart Association incoma i-servings ezimbini kwiintlanzi ngeveki kwimpilo jikelele, enokuthi ithathwe njengezinga elincinci lokusetyenziswa kwamanani.
5-HTP
I-5-HTP , okanye i-5-hydroxytryptophan, i-amino acid eyenziwa ngumzimba wethu kwi-amino acid yokutya ebizwa nge-l-tryptophan. Ekubeni ingenziwa kwi-serotonin, i-neurotransmitter ekholelwa ukuba ibandakanyeka kwimimiselo-miselo, kucingelwa ukuba inokuxhaswa kwifomu yepilisi ukwenzela ukunceda uxinzelelo.
Nangona uphando lwekhwalithi olufanelekileyo lufunekayo ukuze luqiniseke ngokuphumelelayo ukusebenza kwalo njengengcinezelo, kukho ubungqina bokuba kunceda ekudakaleni. Ukongezelela, ngokubanzi ikhuselekile kwaye ikhuthazwe kakuhle, nangona iziphumo zemizila zingenzeka kwaye kukho iinkxalabo ezinokubangela ukuba kube yingozi ekwakheni amazinga ase-serotonin aphezulu xa isetyenziselwa namanye amayeza anokuchaphazela i-serotonin.
Amanqanaba angama-200-300 mg ngosuku ibonakala enyanzelekile.
SAMe
I-SAMe (i-S-adenosylmethionine) iveliswa emizimbeni yethu evela kwi-amino acid methionine kunye ne-generic-producing production adenosine triphosphate (ATP). Inokuthi ithathwe njengesongezelelo sokutya.
I-SAM idlala indima kwi-methylation, inkqubo echaphazelekayo ekulawuleni i-neurotransmitters efana ne-serotonin ukuze ikwazi ukudlala indima ekudakaleni.
Uphando lubonisa ukuba lunokunciphisa uxinzelelo kunye nohlobo oludala lweengcinezelo ezibizwa ngokuba yi-tricyclic antidepressants. Okwangoku akuthelekiswa ne-SSRI ethandwa kakhulu yi-anti-depressants.
Akukho ziphumo ezibi kakhulu eziye zabikwa.
Kwizilingo zeklinikhi ezibandakanya ukusetyenziswa kwayo ekuphatheni ukuxinezeleka, amanani aphakathi kwama-800-1600 mg. Landela imiyalelo yephakheji okanye udibane nodokotela wakho kwi dose efanelekileyo kuwe.
Rhodiola Rosea
Nangona uphando olungakumbi lweelwimi olwenziwa ngeRungudiyo eRadiola rosea , luye lwafundiswa kakhulu eRashiya naseScandanavia njengoluhlu lweengxaki zokuxhatshazwa kwemithi kunye nokuxhaswa kwengcinezelo. Ukongezelela, sele sele isetyenziswe ngabaxhamli be- adaptogen , oko kuthetha ukuba kucatshulwa ukuba banako ukubanceda abantu bajongane kakuhle nemiphumo yoxinzelelo. Nangona uphando lwamaMerika kunye nolwaseYurophu lusezinyathelo zalo zokuqala, le mifuno ibonakala ifana nesenzo esithile sokuxhatshazwa kwaye sinalo irekhodi elifanelekileyo lokukhusela.
Amanani asetyenziswa ngokuqhelekileyo avela kwi-200 ukuya kuma-600 mg / ngosuku. Kwizifundo, u-340 ukuya ku-680 mg we- R. rosea okhutshwayo obizwa ngokuba yi-SHR-5 uye wavavanywa kwiiveki ezili-12 zokusetyenziswa.
IiVithamini kunye neMaminera
Iindidi ezahlukahlukeneyo zamavithamini kunye neemaminerali ziye zaphandwa malunga nendima yazo ekudakaleni. Ezinye zezonyango zonyango oluphando ziquka i- vitamin B12 , i- chromium kunye ne-inositol. Akunakwenzeka ngaphakathi kweli nqaku ukunika iinkcukacha ezipheleleyo malunga nazo zonke izinto ezinokondla ezichaphazelekayo ekudakaleni. Iinkcukacha ezithe nkcukacha zifumaneke kwiikhonkco. Ngokubanzi, nangona kunjalo, ukutya okunokwaneleyo, okunokulinganisela kuya kunika zonke iivithamini kunye neemaminerali ezifunwa ngumntu onempilo enempilo kunye nokulinganiswa kwemvakalelo. Ngaphandle koko, isongezelelo sevithamini kunye nezamaminerali zisenokusetyenziswa. Nceda ubone ugqirha ukuba unenkxalabo ethile malunga ne-vitamin okanye i-mineral deficiency.
Imithombo:
Iovieno, Nadia, uElizabeth D. Dalton, uMaurizio Fava noDavid Michoulon. "I-Second-tier-anti-depressants yemvelo: Ukuphonononga nokuhlalutya." Umbhalo weengxaki ezichaphazelekayo . 130 (2011): 343-357.
Michoulon, David, MD, Phd. "Ukuhlaziywa kunye neCrititique yeZoNyango zokuNyuka kweNdalo njengeziNyango zokuThathaka." Iikliniki ze-Obstetrics & Gynecology yaseNyakatho Melika 36 (2009): 789-807.
"URodiola Rosea." Drugs.com . IWellters Kluwer Health. Yapapashwa: 2009. Kufumaneka: Juni 27, 2015.
UkuBambisana koMgangatho woPhando lweNdalo. "Iziyobisi kunye neziNcediso: i-SAMe." Clinical Mayo . Isiseko seMayo seMfundo yezeMpilo noPhando. Kugqitywe ukugqibela: Novemba 1, 2013. Kufumaneka: Juni 27, 2015.