Muna kimanta duk samfuran da aka ba da shawarar da sabis da kansu.Za mu iya samun diyya idan kun danna hanyar haɗin da muka bayar.Don ƙarin koyo.
A cewar Cibiyar Kiwon Lafiya ta Kasa (NIH), fiye da manya na Amurka miliyan 21 sun sha fama da babbar matsalar rashin damuwa a cikin 2020. COVID-19 ya haifar da haɓaka cikin baƙin ciki, kuma waɗanda ke fuskantar babban damuwa, gami da matsalar kuɗi, na iya zama mai yuwuwa. don gwagwarmaya da wannan tabin hankali.
Idan kuna fuskantar bakin ciki, ba laifinku bane kuma kun cancanci magani.Akwai hanyoyi da yawa don magance bakin ciki yadda ya kamata, amma ku tuna cewa wannan mummunan ciwon hauka ne wanda bai kamata ya tafi da kansa ba."Rashin damuwa shine yanayin lafiyar kwakwalwa da ke yaduwa wanda ya bambanta da tsanani kuma za'a iya bi da shi tare da hanyoyi daban-daban," in ji Emily Stein, likitan likitancin likita da kuma mataimakin farfesa na ilimin hauka a Makarantar Magunguna ta Icahn a Dutsen Sinai, Dr. Berger..Lokacin da za a yanke shawarar fara shan kari don magance bakin ciki, yana da mahimmanci a tuna cewa ana ɗaukar kayan abinci mai gina jiki a matsayin ƙarin magani don damuwa.Wannan yana nufin cewa za su iya taimakawa wasu jiyya su zama masu tasiri, amma ba su da tasiri a kan kansu.Duk da haka, wasu kari na iya yin hulɗa tare da magunguna a hanyoyi masu haɗari masu haɗari, kuma abin da ke aiki ga wasu mutane na iya cutar da bayyanar cututtuka ga wasu.Waɗannan ƴan dalilai ne kawai da ya sa yake da mahimmanci a yi aiki tare da mai ba da lafiyar ku idan kuna la'akari da shan kari don taimakawa rage alamun ku.
Lokacin kallon abubuwan kari daban-daban don bakin ciki, mun yi la'akari da inganci, haɗari, hulɗar miyagun ƙwayoyi, da takaddun shaida na ɓangare na uku.
Tawagar mu na masu cin abinci masu rijista suna duba da kimanta kowane kari da muke ba da shawarar sabanin tsarin kari na mu.Bayan haka, kwamitin ƙwararrun likitocinmu, masu cin abinci masu rijista, suna nazarin kowane labarin don daidaiton kimiyya.
Koyaushe duba tare da likitan ku kafin ƙara kari ga abincin ku don tabbatar da ƙarin ya dace don buƙatun ku na mutum ɗaya kuma a wane nau'i.
Eicosapentaenoic acid (EPA) shine omega-3 fatty acid.Carlson Elite EPA Gems ya ƙunshi 1,000 MG na EPA, kashi wanda bincike ya nuna zai iya taimakawa wajen magance damuwa.Duk da yake yana da wuya ya zama mai tasiri a kan kansa ko inganta yanayin ku idan kuna da lafiya ta jiki, akwai shaida don tallafawa hada EPA tare da antidepressants.An gwada Carlson Elite EPA Gems ta shirin ba da takardar shaida na son rai na ConsumerLab.com kuma ya zaɓi Babban Zabi a cikin Bitar Kari na 2023 Omega-3.Wannan yana tabbatar da cewa samfurin ya ƙunshi sifofin da aka ayyana kuma baya ƙunsar gurɓatattun abubuwa masu lahani.Bugu da ƙari, an tabbatar da shi don inganci da tsabta ta Ƙididdigar Kifi ta Duniya (IFOS) kuma ba GMO ba.
Ba kamar wasu kayan abinci na kifi ba, yana da ɗanɗano kaɗan kaɗan, amma idan kun sami burbushin kifi, adana su a cikin firiji ko injin daskarewa.
Abin baƙin ciki, high quality kari na iya zama tsada, kamar wannan daya.Amma kwalaba ɗaya tana da wadatar watanni huɗu, don haka dole ne ku tuna kawai kuna cika sau uku a shekara.Domin an yi shi da man kifi, yana iya zama ba lafiya ga masu fama da ciwon kifin ba, haka nan ba mai cin ganyayyaki ba ne ko kuma maras cin ganyayyaki.
Mu masu sha'awar bitamin na halitta ne saboda suna da takaddun shaida na USP kuma galibi masu araha.Suna ba da kariyar bitamin D a cikin allurai daga 1,000 IU zuwa 5,000 IU, wanda ke nufin za ku iya samun ingantaccen kashi wanda ya dace da ku.Kafin shan kari na bitamin D, yana da kyau a duba matakan bitamin D na jinin ku don tabbatar da cewa ba ku da lahani.Likitan abinci mai rijista ko mai bada sabis na kiwon lafiya zai iya taimaka maka ƙayyade mafi kyawun sashi a gare ku.
Yana da mahimmanci a tuna cewa bincike akan kari na bitamin D da damuwa bai dace ba.Duk da yake akwai alama akwai wata ƙungiya tsakanin ƙananan matakan bitamin D da haɗarin damuwa, ba a bayyana ba idan kari a zahiri yana ba da fa'ida sosai.Wannan na iya nufin cewa abubuwan da ake amfani da su ba su taimaka ba, ko kuma akwai wasu dalilai, kamar ƙarancin hasken rana.
Duk da haka, idan kuna da karancin bitamin D, haɓakawa yana da mahimmanci ga lafiyar gaba ɗaya kuma yana iya ba da wasu fa'idodin motsin rai.
St. John's wort na iya yin tasiri sosai wajen magance bakin ciki mai laushi zuwa matsakaici kamar yadda masu hana masu satar maganin serotonin (SSRIs), ɗaya daga cikin magungunan da aka fi wajabta don baƙin ciki.Koyaya, yana da matukar mahimmanci don bincika likitan ku kafin fara amfani da wannan ƙarin saboda yana iya zama haɗari ga mutane da yawa.
Lokacin zabar kari na St. John's wort, yana da mahimmanci a yi la'akari da sashi da tsari.Yawancin karatu sun duba aminci da tasiri na tsantsa daban-daban guda biyu (hypericin da hypericin) maimakon duka ganye.Nazarin ya nuna cewa shan 1-3% hypericin 300 MG sau 3 a rana da 0.3% hypericin 300 MG sau 3 a rana na iya zama da amfani.Hakanan ya kamata ku zaɓi samfurin da ya haɗa da duk sassan shuka (furanni, mai tushe, da ganye).
Wasu sababbin bincike suna duban ganye gaba ɗaya (maimakon tsantsa) kuma suna nuna wasu tasiri.Don dukan tsire-tsire, nemi allurai tare da 01.0.15% hypericin da aka ɗauka sau biyu zuwa hudu a rana.Duk da haka, yana da mahimmanci a san cewa dukan ganye sun fi dacewa su gurɓata da cadmium (carcinogen da nephrotoxin) da gubar.
Muna son tsarin dabi'a Perika saboda ba kawai an gwada shi na ɓangare na uku ba, yana kuma ƙunshi hypericin 3% mai goyon bayan bincike.Musamman ma, lokacin da ConsumerLab.com ya gwada samfurin, ainihin adadin hypericin ya yi ƙasa da yadda aka yi wa lakabin, amma har yanzu yana cikin matakin jikewa da aka ba da shawarar na 1% zuwa 3%.Idan aka kwatanta, kusan dukkanin abubuwan da ake amfani da su na St. John's wort da ConsumerLab.com suka gwada sun ƙunshi ƙasa da abin da aka jera akan lakabin.
Form: Tablet |Sashi: 300 mg |Abun aiki mai aiki: St John's wort tsantsa (sem, leaf, flower) 3% hypericin |Hidima ga Kwantena: 60
St. John's wort na iya taimakawa wasu mutane, amma a wasu, yana iya cutar da alamun damuwa.An san yana hulɗa tare da magunguna da yawa, ciki har da magungunan rage damuwa, magungunan rashin lafiyar jiki, maganin hana haihuwa, magungunan tari, maganin rigakafi, magungunan HIV, maganin kwantar da hankali, da sauransu.Wani lokaci yana iya sa maganin ba shi da tasiri, wani lokacin yana iya sa shi ya fi tasiri, wani lokacin kuma yana iya zama haɗari don ƙara yawan illa.
“Idan an sha St. John’s wort tare da SSRI, za ku iya haifar da ciwo na serotonin.Dukansu St. John's wort da SSRIs suna ƙara yawan matakan serotonin a cikin kwakwalwa, wanda zai iya wuce kima da tsarin kuma ya haifar da ciwon tsoka, yana haifar da gumi, rashin jin daɗi, da zazzabi.Alamu kamar gudawa, rawar jiki, rudani har ma da rudani.Idan ba a kula da shi ba, zai iya yin kisa,” in ji Khurana.
Har ila yau, ba a ba da shawarar St. John's wort idan kana da babbar cuta ta damuwa ko rashin jin daɗi, kana da ciki, ko shirin yin ciki, ko kuma kana shayarwa.Hakanan yana haifar da haɗari ga mutanen da ke da ADHD, schizophrenia, da cutar Alzheimer.Abubuwan da za a iya haifarwa sun haɗa da ciwon ciki, amya, raguwar kuzari, ciwon kai, rashin natsuwa, juwa ko ruɗani, da kuma ƙara sanin hasken rana.Saboda duk waɗannan abubuwan haɗari, yana da mahimmanci don duba likitan ku kafin ku fara shan St. John's wort.
Saboda rashi na bitamin B yana da alaƙa da alamun damuwa, ƙila za ku yi la'akari da ƙara ƙarin B Complex zuwa tsarin kula da ku.Mu magoya bayan Thorne kari ne yayin da suke ba da fifiko mai yawa akan inganci kuma da yawa daga cikinsu, gami da Thorne B Complex #6, sun sami NSF bokan don wasanni, takaddun shaida na ɓangare na uku wanda ke tabbatar da ƙarin abubuwan da suke faɗi akan lakabin (kuma babu wani abu).).Ya ƙunshi bitamin B masu aiki don taimakawa jiki ya sha su da kyau kuma ba shi da kowane daga cikin manyan allergens guda takwas.
Ya kamata a lura da cewa ba a tabbatar da cewa abubuwan da ake amfani da su na bitamin B suna magance damuwa ba, musamman a cikin mutanen da ba su da raunin bitamin B.Bugu da kari, yawancin mutane na iya biyan bukatunsu na bitamin B ta hanyar abincinsu, sai dai idan kai mai cin ganyayyaki ne, wanda hakan karin bitamin B12 zai iya taimakawa.Yayin da mummunan sakamako daga shan bitamin B da yawa ba su da yawa, duba tare da likitan ku don tabbatar da cewa ba ku samun fiye da iyakar abin da kuka yarda da ku.
Form: Capsule |Girman Bauta: Capsule 1 Ya ƙunshi multivitamins |Abubuwan da ke aiki: thiamine, riboflavin, niacin, bitamin B6, folic acid, bitamin B12, pantothenic acid, choline |Hidima ga Kwantena: 60
Ana sayar da kariyar Folic acid azaman folic acid (jiki yana buƙata don canza shi zuwa nau'in da zai iya amfani da shi) ko folic acid (waɗanda ake amfani da su don kwatanta nau'ikan B9 daban-daban, gami da 5-methyltetrahydrofolate, an rage shi azaman 5-MTHF). wanda shine nau'i mai aiki na B9.Vitamin B9.Nazarin ya nuna cewa yawan adadin methylfolate, idan aka haɗa shi da magungunan rage damuwa, zai iya rage alamun damuwa, musamman a cikin mutanen da ke da matsakaici zuwa matsananciyar damuwa.Koyaya, ba a nuna folic acid don samar da fa'idodi iri ɗaya ba.
Amfanin ya fi fitowa fili ga mutanen da abincinsu ya gaza a cikin folic acid.Bugu da ƙari, wasu mutane suna da maye gurbin kwayoyin halitta wanda ke rage ikon canza folate zuwa methylfolate, a cikin wannan yanayin yana da muhimmanci a dauki methylfolate kai tsaye.
Muna son Thorne 5-MTHF 15mg saboda yana samar da nau'i mai aiki na folic acid a cikin tsarin bincike-bincike.Duk da cewa ɗayan manyan kamfanonin gwaji na ɓangare na uku ba su tabbatar da wannan ƙarin ba, Thorne sananne ne da ingantaccen sinadarai kuma ana gwada su akai-akai don gurɓatawa.Domin wannan ƙarin yana da tasiri kawai idan aka haɗa shi tare da wasu magunguna don damuwa, yana da mahimmanci don duba likitan ku kafin ku fara shan shi don tabbatar da cewa ya dace da shirin ku.
Form: capsule |Matsakaicin: 15 mg |Abun aiki mai aiki: L-5-methyltetrahydrofolate |Hidima ga Kwantena: 30
SAME wani fili ne da ke faruwa a cikin jiki wanda ke sarrafa hormones kuma yana da hannu a cikin samar da kwayoyin neurotransmitters dopamine da serotonin.An yi amfani da SAME don magance bakin ciki shekaru da yawa, amma ga yawancin mutane ba shi da tasiri kamar SSRIs da sauran magungunan rage damuwa.Koyaya, a halin yanzu ana buƙatar ƙarin bincike don tantance yuwuwar fa'idar asibiti.
Bincike ya nuna fa'idodin SAME a cikin allurai (rabo allurai) na 200 zuwa 1600 MG kowace rana, don haka yana da mahimmanci a yi aiki tare da likita wanda ya kware kan lafiyar hankali da kari don tantance mafi kyawun kashi a gare ku.
SAME ta Nature's Trove an gwada shi ta shirin ba da shaida na son rai na ConsumerLab.com kuma ya zaɓi babban zaɓi a cikin 2022 SAME Supplement Review.Wannan yana tabbatar da cewa samfurin ya ƙunshi sifofin da aka ayyana kuma baya ƙunsar gurɓatattun abubuwa masu lahani.Muna kuma son cewa Nature's Trove SAME yana da matsakaicin kashi 400mg, wanda zai iya rage tasirin sakamako kuma yana da kyau wurin farawa, musamman ga mutanen da ke da rauni zuwa matsakaici.
Yana da 'yanci daga manyan allergens guda takwas, alkama da launuka na wucin gadi da dandano.Yana da kosher kuma ba GMO bokan ba, yana mai da shi zaɓi mai araha.
Form: kwamfutar hannu |Matsakaicin: 400 mg |Abun aiki mai aiki: S-adenosylmethionine |Hidima ga Kwantena: 60.
Kamar magunguna, kari na iya samun illa.“SAME na iya haifar da tashin zuciya da maƙarƙashiya.Lokacin da aka ɗauki SAME tare da ma'auni na yau da kullun, wannan haɗin zai iya haifar da mania a cikin mutanen da ke fama da cutar bipolar," in ji Khurana.
Hakanan ana canza SAME a cikin jiki zuwa homocysteine ​​​​, yawan abin da zai iya ƙara haɗarin cututtukan zuciya (CVD).Koyaya, ana buƙatar ƙarin bincike don fahimtar alaƙar da ke tsakanin shan SAME da haɗarin cututtukan zuciya.Samun isasshen bitamin B a cikin abincinku na iya taimakawa jikin ku kawar da wuce haddi na homocysteine ​​​​.
Akwai da yawa na kari akan kasuwa waɗanda zasu iya tallafawa lafiyar hankali, haɓaka yanayi, da rage alamun damuwa.Duk da haka, yawancin su ba su da tallafi ta hanyar bincike.Wannan na iya zama da amfani a wasu lokuta ga wasu mutane, amma ana buƙatar ƙarin bincike mai inganci don ba da shawarwari masu ƙarfi.
Akwai haɗin gwiwa mai ƙarfi tsakanin gut da kwakwalwa, kuma binciken ya nuna alaƙa tsakanin gut microbiome (wani yanki na kwayan cuta da aka samu a cikin gut) da damuwa.
Mutanen da ke fama da cututtukan narkewar abinci da aka sani suna iya amfana daga probiotics da kuma samun wasu fa'idodin motsin rai.Koyaya, ana buƙatar ƙarin bincike don fahimtar mafi kyawun sashi da takamaiman nau'ikan probiotics.Bugu da ƙari, nazarin ya nuna cewa ga mutane masu lafiya, maganin ba ya kawo amfani na gaske.
Yana da kyau koyaushe a yi magana da likita, musamman wanda ya ƙware kan lafiyar narkewar abinci, don sanin ko kari na probiotic zai iya taimakawa.
"Kari tare da 5-hydroxytryptophan, wanda kuma aka sani da 5-HTP, na iya ƙara yawan matakan serotonin kuma yana da tasiri mai kyau akan yanayi," in ji Khurana.Jikinmu a zahiri yana samar da 5-HTP daga L-tryptophan, amino acid da ake samu a cikin wasu abinci masu wadatar furotin, kuma suna canza shi zuwa serotonin da melatonin.Wannan shine dalilin da ya sa ake sayar da wannan kari a matsayin maganin damuwa da barci.Duk da haka, an gwada wannan ƙarin a cikin ƴan binciken kawai, don haka ba a san ko nawa yake taimakawa da kuma adadinsa ba.
Abubuwan kari na 5-HTP kuma suna da mummunan sakamako masu illa, gami da ciwo na serotonin lokacin ɗaukar su tare da SSRIs."Wasu mutanen da suke shan 5-HTP suma suna fuskantar maniya ko tunanin kashe kansu," in ji Puelo.
An yi imanin cewa curcumin yana amfanar mutanen da ke fama da damuwa ta hanyar rage kumburi.Koyaya, binciken da aka gwada fa'idodin sa yana da iyaka kuma ingancin shaidar yana da ƙasa a halin yanzu.Yawancin mahalarta binciken da suka dauki turmeric ko curcumin (filin da ke aiki a cikin turmeric) kuma suna shan maganin antidepressants.
Akwai ɗimbin bitamin, ma'adinai, antioxidant, da kayan abinci na ganye akan kasuwa don magance bakin ciki, tare da bambance-bambancen shaidar shaidar da ke tallafawa amfani da su.Duk da yake kari a kan nasu ba zai yiwu ya warke gaba ɗaya ba, wasu kari na iya zama da amfani idan aka yi amfani da su tare da sauran jiyya."Nasarar ko gazawar ƙarin na iya dogara ne akan abubuwa daban-daban kamar shekaru, jinsi, launin fata, cututtuka, sauran kari da magunguna, da sauransu," in ji Jennifer Haynes, MS, RDN, LD.
Bugu da ƙari, "lokacin yin la'akari da jiyya na yanayi don damuwa, yana da mahimmanci a gane cewa jiyya na halitta na iya yin aiki fiye da magungunan ƙwayoyi," in ji Sharon Puello, Massachusetts, RD, CDN, CDCES.
Yin aiki tare da ma'aikatan kiwon lafiya, gami da ƙwararrun lafiyar hankali, yana da mahimmanci yayin la'akari da kari azaman wani ɓangare na shirin jiyya.
mutanen da ke da karancin abinci mai gina jiki.Idan ya zo ga karin bitamin da ma'adanai, ƙari ba lallai ba ne mafi kyau.Duk da haka, "bitamin B12, folic acid, magnesium da zinc rashi sun bayyana suna damun alamun rashin tausayi kuma suna iya rage tasirin magunguna," in ji Haynes.Gyara ƙarancin bitamin D yana da mahimmanci ga lafiyar gabaɗaya kuma yana iya taimakawa tare da baƙin ciki.Shi ya sa yana da mahimmanci a tuntuɓi mai kula da lafiyar ku don ɗaukar kari idan kuna da ƙarancin abinci na musamman.
Mutanen da suke shan wasu magungunan rage damuwa.SAME, methylfolate, omega-3s, da kuma bitamin D na iya taimakawa musamman idan an haɗa su da magungunan rage damuwa.Bugu da ƙari, Haynes ya ce, "An nuna EPA don inganta mayar da martani ga daban-daban antidepressants."Koyaya, ana iya samun haɗarin hulɗa tare da wasu magunguna, don haka bincika tare da likitan ku kafin ƙara waɗannan abubuwan kari, ko musamman idan kuna shan magani.
Mutanen da ba su amsa da kyau ga magunguna."Mutanen da suka fi dacewa da cin gajiyar kayan abinci na ganye na iya haɗawa da waɗanda ba su da haƙuri ko juriya ga ƙarin daidaitattun jiyya don baƙin ciki, gami da magungunan tabin hankali da ilimin tunani," in ji Steinberg.
Mutanen da ke da ƙananan alamu.Akwai wasu shaidun da za su goyi bayan amfani da wasu abubuwan kari, irin su St. John's wort, musamman a cikin mutanen da ke da ƙananan bayyanar cututtuka.Duk da haka, ba tare da lahani ba kuma yana iya hulɗa tare da magunguna da yawa, don haka ku yi hankali kuma ku tattauna alamun cututtuka da zaɓuɓɓukan magani tare da mai ba da lafiyar ku.
Hanya mafi kyau don ƙayyade idan nau'ikan kari daban-daban sun dace a gare ku shine yin aiki tare da mai ba da lafiyar ku."Saboda ganye da sauran kayan abinci ba su da kayyade ta FDA, ba koyaushe ka san ko abin da kake samu ba shi da lafiya, don haka kowa ya yi hankali," in ji Steinberg.Duk da haka, wasu mutane ya kamata su guje wa ko amfani da wasu abubuwan kari tare da taka tsantsan, musamman kayan abinci na ganye.
Kowa ya bambanta kuma abin da ke aiki ga mutum ɗaya bazai yi aiki ga wani ba.Gauri Khurana, MD, MPH, likitan hauka da kuma malamin asibiti a Makarantar Magungunan Yale ya ce "Yana da mahimmanci a san cewa abubuwan da ake amfani da su na ganye na iya haifar da baƙin ciki sosai a cikin marasa lafiya."