Li-vithamine le Li-Supplements tsa 11 Tse Matlafatsang Matla

Litaba

• 1. Ashwagandha
• 2. Rhodiola Rosea
• 3. CoQ10

Ho ja lijo tse nang le phepo e nepahetseng, ho ikoetlisa khafetsa le ho robala ka ho lekaneng ke litsela tse molemohali tsa ho boloka matla a hau a tlhaho.

Empa lintho tsena ha se kamehla li khonehang, haholo ha li leka-lekanya litlhoko tsa bophelo.

Ka lehlohonolo, ho na le litlatsetso tse ngata tseo u ka retelehelang ho tsona bakeng sa ho matlafatsa matla.

Mona ke li-vithamine tsa tlhaho tsa 11 le li-supplement tse ka eketsang matla a hau.

1. Ashwagandha

Ashwagandha ke e 'ngoe ea litlama tsa meriana ea bohlokoahali ho Ayurveda ea India, e leng e' ngoe ea litsamaiso tsa khale ka ho fetisisa tsa bongaka lefatšeng).

Ashwagandha ho nahanoa hore e eketsa matla ka ho matlafatsa 'mele oa hau ho mamella khatello ea' mele le kelello ().

Phuputsong e 'ngoe, batho ba fuoeng ashwagandha ba bontšitse lintlafatso tse kholo mehatong e' maloa ea khatello ea maikutlo le khatello ea maikutlo, ha li bapisoa le tse fuoeng sebaka sa polokelo ea matsoho. Ba ne ba boetse ba na le li-cortisol tse 28% tse tlase, hormone e eketsehang ho arabela khatello ea maikutlo ().

Ho matlafatsa liphuputso tsena e ne e le tlhahlobo ea lithuto tse hlano tse hlahlobang litlamorao tsa ashwagandha mabapi le matšoenyeho le khatello ea maikutlo ().

Liphuputso tsohle li bontšitse hore ba nkileng ashwagandha ntšitsoeng ba fumane hantle litekong tse lekanyang khatello ea maikutlo, khatello ea maikutlo le mokhathala.

Ntle le ho ntlafatsa mokhathala oa kelello le khatello ea maikutlo, lipatlisiso li boetse li fana ka maikutlo a ashwagandha e ka fokotsa mokhathala o amanang le boikoetliso.

Phuputso e entsoeng ke baesekele ba maemo a holimo e fumane hore ba nkileng ashwagandha ba khona ho potoloha 7% ho feta ba fuoeng placebo ().

Ho feta moo, lipatlisiso li fana ka maikutlo a hore li-supplement tsa ashwagandha li bolokehile ebile li na le kotsi e tlase ea litla-morao (,).

Ashwagandha ho nahanoa hore e fokotsa mokhathala kelellong le 'meleng, ka hona e eketsa maemo a matla.

2. Rhodiola Rosea

Rhodiola rosea ke setlama se melang libakeng tse itseng tse batang, tse lithaba. E sebelisoa haholo joalo ka adaptogen, ntho ea tlhaho e ntlafatsang bokhoni ba mmele oa hau ba ho sebetsana le khatello ea maikutlo.

Phuputsong e 'ngoe, bafuputsi ba kopanya le ho sekaseka liphetho tsa lithuto tse 11 tse hlahlobileng litlamorao tsa rhodiola mokhathala oa mmele le kelello ho batho ba fetang 500 ().

Har'a lithuto tse 11, tse 8 fumane bopaki ba hore rhodiola ka ntlafatsa tshebetso 'meleng le kokobetsa mokhathala kelellong. Ho ne ho boetse ho se likotsi tse kholo tsa polokeho tse amanang le li-supplement tsa rhodiola.

Tlhahlobo e 'ngoe e phethile ka hore rhodiola e na le kotsi e tlase ea litla-morao mme e ka ba molemo bakeng sa ho fokotsa mokhathala oa' mele le kelello ().

Rhodiola o khothalelitsoe hore le eena a thuse ka khatello ea maikutlo, eo hangata e amanang le mokhathala (, 10).

Phuputso e entsoeng ka libeke tse 12 e bapisoa le phello ea ho imeloa kelellong ea rhodiola ho sertraline e atisang ho laeloa, kapa Zoloft (11).

Rhodiola o fumanoe a fokotsa matšoao a khatello ea maikutlo, empa eseng ka mokhoa o atlehileng joalo ka sertraline.

Leha ho le joalo, rhodiola e hlahisitse litla-morao tse fokolang mme e mamelletsoe betere ho feta sertraline.

Rhodiola ho nahanoa hore e eketsa bokhoni ba mmele oa hau ba ho ikamahanya le khatello ea maikutlo ka ho bebofatsa mokhathala oa mmele le kelello. E ka thusa hape ho fokotsa mokhathala ho batho ba nang le khatello ea maikutlo.

3. CoQ10

CoQ10, e emelang coenzyme Q10, e entsoe ka tlhaho 'meleng. CoQ10 e tla ka mefuta e 'maloa, ho kenyeletsoa ubiquinone le ubiquinol. Li fumaneha hohle 'meleng, ho bolelang hore li fumaneha liseleng tsohle.

Lisele tsohle li na le CoQ10, leha pelo, liphio le sebete li le maemong a holimo haholo. Lisele li sebelisa CoQ10 ho etsa matla le ho itšireletsa tšenyo ea oxidative (,).

Ha maemo a CoQ10 a theoha, lisele tsa 'mele oa hau li ke ke tsa hlahisa matla ao ba a hlokang ho hola le ho lula ba phetse hantle, tse ka tlatsetsang mokhathala ().

Litlhapi, nama le linate li na le CoQ10, empa eseng ka bongata bo lekaneng ho eketsa haholo maemo 'meleng oa hau.

Ka hona, CoQ10 e tlatsetsang e ka ba tharollo e betere ea ho fokotsa mokhathala ho batho ba nang le maemo a fokotsehang kapa a tlase.

Maemo a CoQ10 a fokotseha ka lilemo mme a kanna a ba tlase ho batho ba nang le bofokoli ba pelo, mefuta e meng ea mofetše, mofuta oa 2 oa lefu la tsoekere kapa batho ba nkang li-statin, sehlopha sa meriana e sebelisetsoang ho theola maemo a k'holeseterole ea mali (,,,).

Leha ho le joalo, li-supplement tsa CoQ10 ha li na monyetla oa ho eketsa matla ho batho ba nang le maemo a lekaneng a enzyme ().

Ntle le moo, lithuto tsa batho le liphoofolo li fana ka maikutlo a hore li-supplement tsa CoQ10 li bolokehile ka litekanyetso tse loketseng ().

Boithuto bo bonts'a hore e 'ngoe ea mefuta e' maloa ea CoQ10, e tsejoang ka hore ke ubiquinol, e sebetsa hantle ho ntlafatsa maemo a CoQ10 ho banna ba baholo. ()

• Batho ba baholo ba baholo: Hoo e ka bang 10-30% ea batho ba baholo ba fetang lilemo tse 50 ba na le bothata ba ho monya vithamine B12 lijong. Lebaka ke hore li hlahisa asiti le liprotheine tse fokolang ka mpeng, tse hlokehang bakeng sa ho monyela hantle ().
• Meroho: Li-Vegetarian le vegans li kotsing ea ho haelloa ke B12 kaha lijo tsa liphoofolo ke ona feela mohloli oa lijo tsa tlhaho oa vithamine () ena.
• Ba nang le mathata a GI: Maemo a amang pampitšana ea masapo (GI), joalo ka lefu la celiac le lefu la Crohn, a ka kena-kenana le matla a mmele a ho monya B12 ().

• Lijo tse se nang tšepe: Mehloli e ruileng ka ho fetisisa ea tšepe lijong e kenyelletsa nama le lijo tsa leoatleng. Ka lebaka lena, litlhoko tsa tšepe bakeng sa vegans li phahame makhetlo a 1.8 ho feta batho ba jang nama.
• Ho lahleheloa ke mali: Karolo e fetang halofo ea 'mele oa hau oa tšepe e maling a hao. Ka hona, ho lahleheloa ke mali ka linako tse boima kapa ho tsoa mali kahare ho ka fokotsa maemo haholo.
• Bokhachane: Bakhachane ba hloka tšepe e fetang habeli ho ts'ehetsa kholo e tloaelehileng ea lesea. Ka bomalimabe, hoo e ka bang halofo ea basali bohle ba baimana ba ba le khaello ea mali ea khaello ea tšepe.

• Likhahla tse khutšoane joalo ka lebelo la limithara tse 100 kapa lipapaling tse kenang lipapaling joalo ka bolo ea maoto kapa bolo ea maoto (,,).
• Ho phatloha ho khuts'oane, ho matla ha tšebetso joalo ka ho thunya kapa ho tlolela (36).
• Mesebetsi e hlokang matla a mangata, joalo ka ho phahamisa litšepe (37).

Boithuto bo bonts'a hore e 'ngoe ea mefuta e' maloa ea CoQ10, e tsejoang ka hore ke ubiquinol, e sebetsa hantle ho ntlafatsa maemo a CoQ10 ho banna ba baholo. ()