Ka arotake motuhake mātou i ngā taonga me ngā ratonga katoa e taunakitia ana. Tērā pea ka whiwhi mātou i te utu mēnā ka pāwhiritia e koe te hononga e tukuna ana e mātou. Mō ētahi atu kōrero.
E ai ki ngā National Institutes of Health (NIH), neke atu i te 21 miriona ngā pakeke o Amerika i pāngia e te mate pouri nui i te tau 2020. Nā te COVID-19 i piki ake ai te mate pouri, ā, ko te hunga e pāngia ana e te ahotea nui, tae atu ki te raruraru pūtea, ka nui ake te tūponotanga ka raru rātou i tēnei mate hinengaro.
Mena kei te pāngia koe e te pouri, ehara i te mea nāu, ā, e tika ana kia rongoatia koe. He maha ngā huarahi hei rongoā whai hua i te pouri, engari kia mahara he mate hinengaro nui tēnei e kore e memeha noa iho. "He mate hauora hinengaro whānui te pouri, he rerekē te kaha, ā, ka taea te rongoā mā te whakamahi i ngā rautaki maha," te kī a Emily Stein, he tohunga hinengaro whaimana poari me te ahorangi āwhina hinengaro i te Kura Rongoā o Icahn i Mount Sinai, a Tākuta Berger. I te whakatau ki te tīmata ki te tango i ngā tāpiringa hei rongoā i te pouri, he mea nui kia mahara ko ngā tāpiringa kai he maimoatanga tāpiri mō te pouri. Ko te tikanga ka taea e rātou te āwhina i ētahi atu maimoatanga kia whai hua ake, engari ehara i te maimoatanga whai hua i a rātou anō. Heoi, ka taea e ētahi tāpiringa te taunekeneke me ngā rongoā i roto i ngā huarahi morearea, ā, ko te mea e whai hua ana mō ētahi tāngata ka kino ake pea ngā tohu mō ētahi atu. Ko ēnei ētahi take he mea nui kia mahi tahi me tō kaiwhakarato hauora mena kei te whakaaro koe ki te tango i ngā tāpiringa hei āwhina i te whakamamae i ō tohu.
I te tirotiro i ngā tāpiringa rerekē mō te pouri, i whai whakaaro mātou ki te whai huatanga, ngā mōrearea, ngā taunekeneke rongoā, me te tiwhikete tuatoru.
Ka arotakehia, ka aromatawaihia hoki e tā mātou tīma tohunga kai kua rēhitatia ia tāpiringa e taunakihia ana e mātou, me te whakataurite ki tā mātou tikanga tāpiringa. Whai muri i tēnā, ka arotakehia ia tuhinga e tā mātou poari tohunga hauora, arā, ngā tohunga kai kua rēhitatia, kia tika ai te mahi pūtaiao.
Me pātai atu ki tō tākuta i mua i te tāpiri i tētahi tāpiringa ki tō kai kia tika ai te tāpiringa mō ō hiahia takitahi, me te horopeta hoki.
Ko te waikawa Eicosapentaenoic (EPA) he waikawa ngako omega-3. Kei roto i te Carlson Elite EPA Gems te 1,000 mg o te EPA, he horopeta kua whakaatuhia e ngā rangahau ka taea te āwhina i te rongoā i te pouri. Ahakoa kāore pea e whai hua i a ia anake, e whakapai ake rānei i tō wairua mena he hauora tō tinana, kei reira ngā taunakitanga hei tautoko i te whakakotahi i te EPA me ngā rongoā ārai pouri. Kua whakamatautauria a Carlson Elite EPA Gems e te kaupapa tiwhikete tūao a ConsumerLab.com, ā, kua pōtitia ko te Kōwhiringa Matua i roto i te Arotake Tāpiringa Omega-3 2023. Mā tēnei ka whakaū kei roto i te hua ngā āhuatanga kua whakapuakina, ā, kāore he poke kino pea. Hei tāpiri, kua whakamanahia mō te kounga me te parakore e te Paerewa Hinu Ika o te Ao (IFOS) ā, ehara i te GMO.
He rerekē tēnei i ētahi tāpiringa hinu ika, he iti noa te reka i muri mai, engari ki te pāngia koe e te ruaki ika, rongoatia ki roto i te pouaka whakamātao, ki te pouaka tio rānei.
Engari, he nui te utu mō ngā tāpiringa kounga teitei, pērā i tēnei. Engari e whā marama te roa o te tukunga o te pounamu kotahi, nō reira me mahara koe ki te whakakī anō kia toru ngā wā i te tau. Nā te mea he hinu ika te mea hanga, kāore pea e haumaru mō te hunga mate pāwera ki te ika, ā, ehara hoki i te kai huawhenua, i te kai vegan rānei.
He pai ki a mātou ngā huaora tūturu nā te mea he tiwhikete USP, ā, he maha ngā wā ka taea te utu. Kei a rātou ngā tāpiringa huaora D i roto i ngā horopeta mai i te 1,000 IU ki te 5,000 IU, ko te tikanga ka kitea e koe he horopeta whai hua e tika ana māu. I mua i te tango i ngā tāpiringa huaora D, he mea pai kia tirohia ngā taumata o te huaora D i roto i tō toto kia tino mohio ai kei te hapa koe. Ka taea e te tohunga kai, te kaiwhakarato hauora rānei te āwhina i a koe ki te whakatau i te horopeta pai rawa atu māu.
He mea nui kia maumahara he koretake ngā rangahau mō te tāpiringa huaora D me te pouri. Ahakoa te āhua nei he hononga i waenga i te iti o ngā taumata huaora D me te mōrearea o te pouri, kāore i te mārama mena he nui ngā painga o ngā tāpiringa. Ko te tikanga pea tēnei kāore ngā tāpiringa e āwhina ana, he take kē atu rānei, pērā i te iti o te pānga ki te rā.
Heoi, ki te kore koe e whiwhi i te huaora D, he mea nui te tāpiringa huaora mō te hauora whānui, ā, ka puta pea ētahi painga kare ā-roto.
Tērā pea he rite te whai huatanga o te wort o Hato Hoani ki te rongoā i te pouri ngawari ki te pouri taumaha, pērā i ngā aukati serotonin reuptake whiriwhiri (SSRI), tētahi o ngā rongoā e tino tohua ana mō te pouri. Heoi, he mea tino nui kia kōrero koe ki tō tākuta i mua i te tīmatanga o te whakamahi i tēnei tāpiringa nā te mea he mōrearea pea mō te tini o te tangata.
I te wā e whiriwhiri ana i tētahi tāpiringa wort a Hato Hoani, he mea nui kia whakaarohia te horopeta me te āhua. Ko te nuinga o ngā rangahau kua titiro ki te haumaru me te whai huatanga o ngā tangohanga rerekē e rua (hypericin me te hypericin) kaua ki te otaota katoa. E whakaatu ana ngā rangahau he pai pea te tango i te 1-3% hypericin 300 mg e 3 ngā wā i te rā me te 0.3% hypericin 300 mg e 3 ngā wā i te rā. Me whiriwhiri hoki koe i tētahi hua kei roto ngā wāhanga katoa o te tipu (ngā putiputi, ngā kakau, me ngā rau).
Kei te titiro ētahi rangahau hou ki ngā otaota katoa (kaua ki ngā tangohanga) ā, e whakaatu ana i ētahi whai huatanga. Mō ngā tipu katoa, rapua ngā horopeta me te 01.0.15% hypericin e tangohia ana e rua ki te whā ngā wā i te rā. Heoi, he mea nui kia mōhio koe he nui ake te tūponotanga o te poke o ngā otaota katoa ki te cadmium (he carcinogen me te nephrotoxin) me te mata.
E aroha ana mātou ki a Nature's Way Perika nā te mea ehara i te mea kua whakamatautauria e te hunga tuatoru anake, engari kei roto hoki he 3% hypericin i tautokona e te rangahau. He mea nui, i te whakamātautau a ConsumerLab.com i te hua, ko te nui tuturu o te hypericin he iti iho i te mea i tohua, engari kei roto tonu i te taumata kukū i tūtohutia o te 1% ki te 3%. Hei whakataurite, tata ki ngā tāpiringa wort St. John katoa i whakamatautauria e ConsumerLab.com he iti iho i te mea i whakarārangihia ki te tapanga.
Āhua: Papa | Inenga: 300 mg | Kai whakauru kaha: Tangohanga wort a Hato Hoani (kakau, rau, putiputi) 3% hypericin | Ngā Tūnga mō ia Ipu: 60
Tērā pea ka āwhina te wort o Hato Hoani i ētahi tāngata, engari i ētahi atu, ka kino ake pea ngā tohu o te pouri. E mōhiotia ana ka taunekeneke me te maha o ngā rongoā, tae atu ki ngā rongoā ārai mate, ngā rongoā mate pāwera, ngā pire ārai whānau, ngā rongoā maremare, ngā rongoā ārai mate, ngā rongoā HIV, ngā rongoā whakangāwari, me ētahi atu. I ētahi wā ka iti ake te whai huatanga o te rongoā, i ētahi wā ka nui ake te whai huatanga, ā, i ētahi wā ka kino te whakanui ake i ngā pānga taha.
"Ki te tangohia te wort o Hato Hoani me te SSRI, tera pea ka pāngia koe e te mate serotonin. Ka whakanuia e te wort o Hato Hoani me te SSRI ngā taumata serotonin i roto i te roro, ka taea e tēnei te whakakī i te pūnaha, ka arahi ki ngā uaua mamae, te werawera nui, te riri, me te kirika. Ko ngā tohu pēnei i te korere, te wiri, te pōhēhē me ngā moemoeā. Ki te kore e rongoatia, ka mate pea," te kī a Khurana.
Kāore hoki te wort o Hato Hoani i te tūtohutia mēnā he mate pouri nui tōu, he mate hinengaro rua rānei, kei te hapu koe, kei te whakamahere kia hapu, kei te whāngai u rānei. He mōrearea anō hoki ki te hunga whai ADHD, schizophrenia, me te mate a Alzheimer. Ko ngā pānga taha pea ko te puku pouri, te hives, te ngoikore o te kaha, te ānini, te kore okiokinga, te whanoke, te pōhēhē rānei, me te kaha ake o te aro ki te rā. Nā ēnei āhuatanga mōrearea katoa, he mea nui kia tirohia e tō tākuta i mua i te tīmatanga o te tango i te wort o Hato Hoani.
Nā te mea kua honoa te korenga o te huaora B ki ngā tohu o te pouri, ka taea e koe te whakaaro ki te tāpiri i tētahi tāpiringa matatini B ki tō tikanga maimoatanga. He pai ki a mātou ngā tāpiringa Thorne nā te mea he nui te aro ki te kounga, ā, he maha o aua tāpiringa, tae atu ki te Thorne B Complex #6, kua whai tiwhikete NSF mō ngā hākinakina, he tiwhikete pakari mai i te hunga tuatoru e whakarite ana kia tutuki ngā tāpiringa i ngā mea e kīia ana i runga i te tapanga (me te kore atu). Kei roto ngā huaora B hohe hei āwhina i te tinana kia pai ake te mimiti, ā, kāore he mate pāwera matua e waru.
He mea tika kia mōhiotia kāore anō kia whakamātauhia ngā tāpiringa huaora B hei rongoā i te pouri, inā koa mō te hunga kāore he ngoikore o te huaora B. Hei tāpiri, ka taea e te nuinga o te tangata te whakatutuki i ā rātou hiahia huaora B mā roto i ā rātou kai, ki te kore koe e kai huawhenua, ā, i roto i tēnā take, ka āwhina pea te tāpiringa huaora B12. Ahakoa he onge ngā pānga kino o te nui rawa o ngā huaora B e tangohia ana, me whakapā atu ki tō tākuta kia mōhio ai koe kāore koe e whiwhi ana i te nui atu i tō rohe kai e whakaaetia ana.
Āhua: Kāpū | Rahi Tūkino: 1 kāpū Kei roto ngā huaora maha | Ngā Kai Whakaora: thiamine, riboflavin, niacin, huaora B6, waikawa folic, huaora B12, waikawa pantothenic, choline | Ngā Tūkino mō ia Ipu: 60
Ka hokohokohia ngā tāpiringa waikawa folic hei waikawa folic (e hiahiatia ana e te tinana hei huri i a ia ki tētahi āhua ka taea e ia te whakamahi) hei waikawa folic rānei (he kupu e whakamahia ana hei whakaahua i ngā momo āhua o te B9, tae atu ki te 5-methyltetrahydrofolate, e whakarāpopototia ana ko te 5-MTHF), koinei te āhua hohe o te B9. Huaora B9. E whakaatu ana ngā rangahau ka taea e ngā horopeta nui o te methylfolate, ina honoa ki ngā rongoā ārai pouri, te whakaiti i ngā tohu o te pouri, inā koa i roto i te hunga e pāngia ana e te pouri ngawari ki te kino. Heoi, kāore anō kia whakaaturia he rite tonu ngā painga o te waikawa folic.
He nui ake ngā painga mō te hunga kāore i te nui te waikawa folic i roto i ā rātou kai. Hei tāpiri, he whakarerekētanga ira kei ētahi tāngata e whakaiti ana i te kaha ki te huri i te folate ki te methylfolate, ā, i roto i tēnei āhuatanga he mea nui kia tangohia tika te methylfolate.
He pai ki a mātou te Thorne 5-MTHF 15mg nā te mea e whakarato ana i te momo hohe o te waikawa folic i roto i te horopeta tautokona e te rangahau. Ahakoa kāore anō kia manatokohia tēnei tāpiringa e tētahi o ā mātou kamupene whakamātautau tuatoru matua, e mōhiotia ana a Thorne mō ōna kai kounga teitei, ā, ka whakamatautauria tonutia mō ngā poke. Nā te mea he whai hua anake tēnei tāpiringa ina honoa ki ētahi atu maimoatanga mō te pouri, he mea nui kia tirohia e koe tō tākuta i mua i te tīmatanga o te tango kia tika ai mō tō mahere maimoatanga.
Āhua: kāpūru | Inenga: 15 mg | Kai whakauru kaha: L-5-methyltetrahydrofolate | Ngā Tūnga mō ia Ipu: 30
He matū tūturu te SAMe i roto i te tinana e whakahaere ana i ngā homoni, ā, e whai wāhi ana ki te whakaputa i ngā neurotransmitters dopamine me serotonin. Kua roa te whakamahinga o te SAMe hei rongoā i te pouri, engari mō te nuinga o te tangata, kāore i te rite te whai hua ki ngā SSRI me ētahi atu rongoā ārai pouri. Heoi, me nui ake ngā rangahau e hiahiatia ana i tēnei wā hei whakatau i ngā painga haumanu pea.
E whakaatu ana ngā rangahau i ngā painga o te SAMe i roto i ngā horopeta (horopeta wehea) o te 200 ki te 1600 mg ia rā, nō reira he mea nui kia mahi tahi me tētahi tākuta e tohunga ana ki te hauora hinengaro me ngā tāpiringa hei whakatau i te horopeta pai rawa atu māu.
Kua whakamatautauria a SAMe nā Nature's Trove e te kaupapa tiwhikete tūao a ConsumerLab.com, ā, i pōtitia ko ia te whiringa matua i roto i te Arotake Tāpiringa SAMe 2022. E whakaū ana tēnei kei roto i te hua ngā āhuatanga kua whakapuakina, ā, kāore he poke kino pea. E pai ana hoki mātou ki te horopeta 400mg o te Nature's Trove SAMe, ka taea te whakaiti i ngā pānga taha, ā, he tīmatanga pai, inā koa mō te hunga e pāngia ana e te pouri ngawari ki te pouri.
Kāore he mate pāwera matua e waru, he kuruteni, he tae me he kakara horihori. He mea whai tiwhikete kosher, kāore hoki i te GMO, nō reira he kōwhiringa utu iti.
Āhua: papa | Inenga: 400 mg | Kai whakauru kaha: S-adenosylmethionine | Ngā Tūnga mō ia Ipu: 60.
Pērā i ngā rongoā, ka pāngia pea ngā tāpiringa e ngā pānga taha. "Ka pāngia pea te whakapairuaki me te mate puku o te SAMe. Ina tangohia te SAMe me te maha o ngā rongoā ārai mate, ka taea e tēnei huinga te whakaoho i te mania i roto i te hunga whai mate bipolar," te kī a Khurana.
Ka hurihia hoki te SAMe i roto i te tinana hei homocysteine, ā, mā te nui rawa o taua SAMe ka piki ake te mōrearea o te mate ngakau me te mate manawa (CVD). Heoi, me nui ake ngā rangahau hei mārama ki te whanaungatanga i waenga i te kai SAMe me te mōrearea o te mate ngakau me te mate manawa. Mā te nui o ngā huaora B i roto i tō kai ka āwhina i tō tinana ki te whakakore i te homocysteine ​​nui rawa.
He maha ngā tāpiringa kei te mākete hei tautoko i te hauora hinengaro, hei whakapai ake i te wairua, hei whakaiti hoki i ngā tohu o te pouri. Heoi, ko te nuinga o ēnei kāore i te tautokona e ngā rangahau. Tērā pea he pai tēnei i ētahi wā mō ētahi tāngata, engari me nui ake ngā rangahau kounga teitei hei whakaputa taunakitanga pakari.
He hononga kaha kei waenganui i te puku me te roro, ā, kua whakaatuhia e ngā rangahau he hononga kei waenganui i te microbiome puku (he koroni huakita kei roto i te puku) me te pouri.
Tērā pea ka whai hua ngā probiotics ki te hunga e mōhiotia ana he mate nakunaku, ā, ka pāngia hoki e ētahi painga kare ā-roto. Heoi anō, me nui ake ngā rangahau hei mārama ki te horopeta tino pai me ngā momo probiotics motuhake. Heoi anō, kua whakaatuhia e ngā rangahau kāore te rongoā e hua mai i ngā painga tūturu mō te hunga hauora.
He mea pai tonu te kōrero ki tētahi tākuta, inā koa tētahi e tohunga ana ki te hauora o te nakunaku, kia mōhio ai mēnā ka taea e te tāpiringa probiotic te āwhina.
"Mā te tāpiringa ki te 5-hydroxytryptophan, e mōhiotia ana ko te 5-HTP, ka taea te whakanui ake i ngā taumata serotonin, ā, ka pā pai ki te wairua," te kī a Khurana. Ka whakaputa noa ō tātou tinana i te 5-HTP mai i te L-tryptophan, he waikawa amino e kitea ana i roto i ētahi kai whai pūmua, ā, ka hurihia hei serotonin me te melatonin. Koinei te take e hokohokohia ai tēnei tāpiringa hei rongoā mō te pouri me te moe. Heoi, he torutoru noa ngā rangahau kua whakamatautauria tēnei tāpiringa, nō reira kāore i te mārama te nui o tana āwhina me te horopeta.
He pānga kino anō hoki ō ngā tāpiringa 5-HTP, tae atu ki te mate serotonin ina tangohia me ngā SSRI. "Ko ētahi o te hunga e tango ana i te 5-HTP ka pāngia e te mania, e ngā whakaaro whakamomori rānei," te kī a Puelo.
E whakaponohia ana ka whai hua te curcumin ki te hunga e pāngia ana e te pouri mā te whakaiti i te mumura. Heoi, he iti noa ngā rangahau e whakamātautau ana i ōna painga, ā, he iti te kounga o ngā taunakitanga i tēnei wā. Ko te nuinga o ngā kaiuru i tango i te turmeric, i te curcumin rānei (te matū hohe i roto i te turmeric) i tango hoki i ngā rongoā pouri.
He maha ngā huaora, ngā kohuke, ngā antioxidants, me ngā otaota kei te mākete hei rongoā i te pouri, me ngā taumata taunakitanga rerekē e tautoko ana i tā rātou whakamahinga. Ahakoa kāore pea ngā tāpiringa anake e whakaora katoa i te pouri, tera pea ka whai hua ētahi tāpiringa ina whakamahia ngātahi me ētahi atu maimoatanga. "Ko te angitu, te kore rānei o te tāpiringa ka whakawhirinaki ki ngā āhuatanga maha pēnei i te tau, te ira tangata, te iwi, ngā mate tāpiri, ētahi atu tāpiringa me ngā rongoā, me ētahi atu," te kī a Jennifer Haynes, MS, RDN, LD.
Hei tāpiritanga, "ina whakaarohia ana ngā maimoatanga taiao mō te pouri, he mea nui kia mārama ko ngā maimoatanga taiao ka roa ake te mahi i ngā rongoā kua tohua," te kī a Sharon Puello, Massachusetts, RD, CDN, CDCES.
He mea nui te mahi tahi me ngā kaiwhakarato hauora, tae atu ki ngā tohunga hauora hinengaro, ina whakaarohia ana ngā tāpiringa hei wāhanga o tētahi mahere maimoatanga.
ngā tāngata he ngoikore ō rātou kai. Mō ngā tāpiringa huaora me ngā kohuke, ehara i te mea he pai ake te nui ake. Heoi, "ko te ngoikore o te huaora B12, te waikawa folic, te konupora me te konutea te āhua nei ka kino ake ngā tohu o te pouri, ā, ka whakaiti pea i te whai huatanga o ngā rongoā," te kī a Haynes. He mea nui te whakatika i te ngoikore o te huaora D mō te hauora whānui, ā, ka taea hoki te āwhina i te pouri. Koia te mea nui kia tirohia e tō kaiwhakarato hauora te tango i ngā tāpiringa mēnā he ngoikore koe i tētahi matūkai motuhake.
Ngā tāngata e tango ana i ētahi rongoā ārai pouri. Tērā pea ka tino whai hua te SAMe, te methylfolate, te omega-3, me te huaora D ina honoa ki ngā rongoā ārai pouri. Hei tāpiri, e kī ana a Haynes, "Kua whakaatuhia te kaha o te EPA ki te whakapai ake i te urupare ki ngā momo rongoā ārai pouri." Heoi, tera pea he tūponotanga o ngā taunekeneke me ētahi rongoā, nō reira me pātai ki tō tākuta i mua i te tāpiri i ēnei tāpiringa, inā koa mēnā kei te tango rongoā koe.
Ko te hunga kāore e pai te urupare ki ngā rongoā. "Ko te hunga ka tino whai hua mai i ngā tāpiringa otaota ko te hunga kāore e manawanui, e ātete rānei ki ngā maimoatanga paerewa mō te pouri, tae atu ki ngā rongoā hinengaro me te hinengaro whakaora," te kī a Steinberg.
Ngā tāngata he ngawari ngā tohu. He taunakitanga kei te tautoko i te whakamahinga o ētahi tāpiringa, pērā i te wort o Hato Hoani, inā koa mō te hunga he ngawari ake ngā tohu. Heoi anō, ehara i te mea kāore he pānga taha, ā, ka taea te taunekeneke me te maha o ngā rongoā, nō reira kia tūpato, kia kōrerohia hoki ngā tohu me ngā kōwhiringa maimoatanga ki tō kaiwhakarato hauora.
Ko te huarahi pai ki te whakatau mēnā he tika ngā tāpiringa mō te pouri māu, ko te mahi tahi me tō kaiwhakarato hauora. "Nā te mea kāore ngā otaota me ētahi atu tāpiringa i raro i te mana o te FDA, kāore koe e mōhio tonu mēnā he haumaru te mea e whiwhi ana koe, nō reira me tūpato te katoa," te kī a Steinberg. Heoi, me tino tupato te karo, te whakamahi rānei a ētahi tāngata i ētahi tāpiringa, inā koa ngā tāpiringa otaota.
He rerekē te katoa, ā, ko te mea e pai ana mō tētahi tangata, kāore pea e pai mō tētahi atu. "He mea nui kia mōhio koe ka taea e ngā tāpiringa otaota te whakararuraru nui ake i te pouri o ngā tūroro," te kī a Gauri Khurana, MD, MPH, he tohunga hinengaro me te kaiako haumanu i te Yale School of Medicine.