Sinadaran bitamin 11 da suke kara kuzari

Wadatacce

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

Cin abinci mai kyau, motsa jiki a kai a kai da kuma samun isasshen bacci sune mafi kyawun hanyoyin kiyaye matakan kuzarinku.

Amma waɗannan abubuwan ba koyaushe suke yiwuwa ba, musamman yayin daidaita bukatun rayuwa.

Abin farin ciki, akwai abubuwa da yawa da za ku iya juyawa don ƙarfafa kuzari.

Anan akwai bitamin na halitta guda 11 da kari waɗanda zasu iya haɓaka kuzarin ku.

1. Ashwagandha

Ashwagandha yana daya daga cikin mahimman magungunan magani a Indian Ayurveda, ɗayan tsofaffin tsarin magunguna a duniya ().

Ashwagandha ana tsammanin ƙara ƙarfin kuzari ta hanyar haɓaka ƙarfin juriyar jikinku ga damuwa na zahiri da na hankali ().

A cikin wani binciken, mutanen da aka baiwa ashwagandha sun nuna ci gaba mai mahimmanci a cikin matakan matakan damuwa da damuwa, idan aka kwatanta da waɗanda aka ba wuribo. Hakanan suna da ƙananan matakan 28% na cortisol, hormone da ke ƙaruwa don amsa ga damuwa ().

Thesearfafa waɗannan binciken shine sake nazarin karatun biyar da ke nazarin tasirin ashwagandha akan damuwa da damuwa ().

Dukkanin binciken ya nuna cewa waɗanda suka ɗauki cirewar ashwagandha sun sami ci mafi kyau a kan gwaje-gwaje masu auna damuwa, damuwa da gajiya.

Baya ga inganta gajiya ta hankali da damuwa, bincike kuma ya nuna ashwagandha na iya rage gajiya da ke tattare da motsa jiki.

Wani bincike na fitattun masu keke ya gano cewa wadanda suka dauki ashwagandha sun sami damar zagayawa 7% fiye da wadanda aka basu placebo ().

Abin da ya fi haka, bincike ya nuna cewa abubuwan ashwagandha suna da aminci kuma suna da ƙananan haɗarin illa (,).

Ana tunanin Ashwagandha don rage gajiya ta hankali da ta jiki, don haka yana ƙaruwa matakan makamashi.

2. Rhodiola Rosea

Rhodiola rosea tsire-tsire ne da ke tsiro a wasu yankuna masu sanyi, masu tsaunuka. Ana amfani dashi ko'ina azaman adaptogen, wani abu na halitta wanda ke haɓaka ikon jikin ku don jimre wa damuwa.

A cikin binciken daya, masu bincike sun haɗu tare da nazarin sakamakon binciken 11 waɗanda suka bincika tasirin rhodiola akan gajiya ta jiki da ta hankali a cikin mutane sama da 500 ().

Daga cikin nazarin 11, 8 sun sami hujja cewa rhodiola na iya haɓaka aikin jiki da sauƙaƙe gajiya ta hankali. Hakanan babu manyan haɗarin tsaro masu alaƙa da ƙarin rhodiola.

Wani bita da aka yi ya nuna cewa rhodiola yana ɗauke da ƙananan haɗari ga sakamako masu illa kuma yana iya zama taimako don sauƙaƙa gajiya ta jiki da ta hankali ().

An ba da shawarar Rhodiola don taimakawa tare da bakin ciki kuma, wanda ke da alaƙa da gajiya (, 10).

Nazarin makonni 12 ya kwatanta tasirin antidepressant na rhodiola zuwa ga sertraline da aka saba ba da izini, ko Zoloft (11).

Rhodiola an samo shi ne don rage alamun cututtukan ciki, amma ba kamar yadda ya kamata ba kamar sertraline.

Koyaya, rhodiola ya haifar da ƙananan sakamako masu illa kuma an fi jurewa fiye da sertraline.

Ana tunanin Rhodiola don ƙara ƙarfin jikin ku don dacewa da damuwa ta hanyar sauƙaƙa gajiya ta jiki da ta tunani. Hakanan yana iya taimakawa rage gajiya a cikin mutane masu baƙin ciki.

3. CoQ10

CoQ10, wanda yake nufin coenzyme Q10, ana yinshi ne cikin jiki. CoQ10 ya zo a cikin 'yan siffofin, gami da ubiquinone da ubiquinol. Suna ko'ina cikin jiki, ma'ana ana samun su a cikin ƙwayoyin halitta duka.

Duk kwayoyin suna dauke da CoQ10, kodayake zuciya, koda da hanta suna da matakan girma. Kwayoyin suna amfani da CoQ10 don yin kuzari da kuma kare kansu daga lalacewar abu mai illa (,).

Lokacin da matakan CoQ10 suka ƙi, ƙwayoyin jikinku ba za su iya samar da kuzarin da suke buƙata don girma da kasancewa cikin ƙoshin lafiya ba, wanda zai iya haifar da gajiya ().

Kifi, nama da kwayoyi sun ƙunshi CoQ10, amma ba adadi mai yawa don ƙara ƙaruwa a cikin jikin ku sosai ().

Sabili da haka, abubuwan CoQ10 na iya zama kyakkyawan mafita don rage gajiya a cikin mutanen da ke da rauni ko ƙananan matakan.

Matakan CoQ10 sun ragu tare da shekaru kuma yana iya zama ƙasa da mutane masu fama da ciwon zuciya, wasu cututtukan kansa, rubuta ciwon sukari na 2 ko kuma a cikin mutanen da ke ɗaukar statins, rukunin magungunan da ake amfani da su don rage matakan cholesterol na jini (,,,).

Koyaya, abubuwan da ake buƙata na CoQ10 da wuya su ƙara kuzari a cikin mutanen da ke da isassun matakan enzyme ().

Bugu da ƙari, karatu a cikin mutane da dabbobi yana ba da shawarar cewa abubuwan haɗin CoQ10 suna da aminci a cikin allurai masu dacewa ().

Nazarin ya nuna cewa ɗayan nau'ikan CoQ10 da yawa, wanda aka sani da ubiquinol, ya fi dacewa wajen inganta matakan CoQ10 a cikin mazan maza. ()

• Manya tsofaffi: Kusan 10-30% na manya sama da shekaru 50 suna da wahalar shan bitamin B12 daga abinci. Wannan saboda suna samar da asirin ciki da sunadarai, wanda ake buƙata don sha mai kyau ().
• Vegans: Masu cin ganyayyaki da masu cin ganyayyaki suna cikin haɗarin rashi B12 tunda abincin dabba shine asalin asalin abincin wannan bitamin ().
• Wadanda ke da cutar GI: Yanayin da ke shafar sashin gastrointestinal (GI), kamar cututtukan celiac da cututtukan Crohn, na iya tsoma baki tare da ikon jiki na sha B12 ().

• Abincin maras ƙarfe: Mafi wadatar tushen ƙarfe a cikin abincin ya haɗa da nama da abincin teku. Saboda wannan, buƙatun ƙarfe don vegans sun ninka sau 1.8 fiye da na mutanen da suke cin nama.
• Rashin jini: Fiye da rabin baƙin ƙarfen jikinka yana cikin jininka. Sabili da haka, zubar jini ta cikin lokaci mai nauyi ko zubar jini na ciki na iya cika matakan cika fuska.
• Ciki: Mata masu ciki suna buƙatar ƙarfe ninki biyu don tallafawa ci gaban tayi. Abun takaici, kusan rabin dukkan mata masu juna biyu suna fama da karancin karancin ƙarfe.

• Gajerun gudu kamar tseren mita 100 ko tsagaita gudu a cikin wasanni kamar ƙwallon ƙafa ko ƙwallon ƙafa (,,).
• Shortananan, fashewar ƙarfi na aiki kamar harbin da aka sa ko tsalle (36).
• Ayyukan da ke buƙatar ɗimbin ƙarfi, kamar ɗaga nauyi (37).

Nazarin ya nuna cewa ɗayan nau'ikan CoQ10 da yawa, wanda aka sani da ubiquinol, ya fi dacewa wajen inganta matakan CoQ10 a cikin mazan maza. ()