Paunenge uchirwara nekuora mwoyo zvakanyanya uye kudiwa kununurwa kwakavimbika kubva kune zviratidzo, kurapa mishonga inopesana nezvinodhaka ndiyo yakanakisisa yako. Zvisinei, kana iwe uine kuora kunononoka kuenzanisa pasina kuzviuraya uye kukurudzira, zvimwe zvakapfuura-the-counter kugadzirira zvingave zvakakodzera kuedza.
St. John's Wort
Chirwere cheSt. John chine nguva yakareba yekushandiswa, kudzokera kumashure ekare. Munyika yemazuva ano, yave yakave yakakurumbira kugadzirisa mishonga pamwe chete, yakatsigirwa nekuwedzera rubatsiro mumabhuku ekurapa.
Zvinonzi migumisiro yaro yakajairika uye isingawanzoitiki, kusanganisira muromo wakaoma, chizuru, kubatwa, zviratidzo zvepachiviri uye kuvhiringidzika. Ndinogonawo kubatana nemamwe mishonga. Nyanzvi dzinokurudzirawo kushandiswa kwezuva nezuva nemishonga iyi zvichienderana nekukwanisa kuumba zuva rekunzwa.
Nhamba dzinoshandiswa mune zvidzidzo dzave dzakasiyana-siyana uye dzinotarisana nekugadzirwa kwemiriwo kana zvinyorwa zvayo. Iwe unofanirwa kutevera mirayiridzo yepakiti yako yechinhu chakanaka chechigadzirwa.
Omega-3 Fatty Acids
Omega-3 fatty acids inokosha zvikuru kune utano; asi, sezvo miviri yedu isingagoni kuzviita, inofanira kuwanikwa kubva kune zvatinodya. Zvinosuruvarisa, tinowanzorega kudya zvakakwana zvezvizvi kuitira kuti tirambe tiine mukana wakakwana mumitumbi yedu, inotendwa kuti inobatsira kuora mwoyo uye nezvimwe zvehutano.
Kunyange zvazvo omega-3 fatty acid inowedzera, inowanzobva kumafuta ehove, inofungidzirwa kunge yakachengeteka, vamwe vanhu vanogona kugumburwa nesimba uye hove inokwidziridzwa nepamusoro. Mukuwedzera, vanachiremba vanonyevera kuti vanogona kuwedzera migumisiro yemishonga yekuchera ropa.
Hapana huwandu hwemadhora hunokurudzirwa panguva ino nokuda kwekuora mwoyo, kunyange zvazvo inowanzotaurirwa kutanga mazamu inenge inenge 0.5 kusvika ku 2 g zuva rega rega. Iyo FDA inokurudzira kuti usapfuurire 3 g zuva rimwe nerimwe pasina chiremba chechiremba wako nekuda kwekuwedzera kwengozi yekubuda ropa. Kune avo vanosarudza kudya hove panzvimbo pokutora mari yekuwedzera, American Heart Association inorumbidza maitiro maviri ehove pavhiki kwehutano hwehutano, izvo zvingatorwa sezvakanaka zvishoma kushandiswa kwemazinga.
5-HTP
5-HTP , kana kuti 5-hydroxytryptophan, is amino acid iyo muviri wedu unogadzira kubva pane kudya amino acid inonzi l-tryptophan. Sezvo inogona kuitwa mu serotonin, neurotransmitter iyo inonzi inobatanidzwa mune mafungiro-mutemo, inofungidzirwa kuti inogona kuwedzerwa mufomu yepiritsi kuitira kuti ibatsire kuora mwoyo.
Kunyange zvazvo zvidzidzo zvepamusoro-soro zvinodiwa kuti kusimbise kusimba kwayo sechirwere chinopesana, kune humwe humwe uchapupu huri kubatsira mukuderera. Mukuwedzera, inowanzochengeteka uye inoregererwa, kunyange zvazvo migumisiro yemaitiro inogona kuitika uye pane zvinonetsa kuti inogona kutungamirira kune ngozi inowedzera yepamusoro ye serotonin mazinga kana inoshandiswa pamwe chete nemimwe mishonga inokonzera serotonin.
Maitiro ezenharaunda 200-300 mg pazuva anoita seyakanaka.
SAMe
SAMe (S-adenosylmethionine) inobudiswa mumitumbi yedu kubva pamaminodiyumu amino acid methionine uye inokonzerwa nemagetsi anodenosine triphosphate (ATP). Inogonawo kutorwa sekuwedzera kwekudya.
SAMe inobatanidzwa mune methylation, iyo inobatanidzwa mukugadzirisa kwevana vezvematachiona se serotonin saka inogona kuita basa mukuora mwoyo.
Kutsvakurudza kunoratidza kuti inogona kubvisa kuora mwoyo pamwe nemhando yakwegura yezvinodhaka zvinonzi tricyclic zvinodzvinyirira. Kusvika ikozvino hauna kuenzaniswa neyakanyanya kuzivikanwa yeSSRI kunetseka.
Hapana mimwe migumisiro yakakomba yakataurwa.
Mumakiriniki ekuedzwa kunosanganisira kushandiswa kwaro mukurapa kuora mwoyo, maitiro akave pakati pe800 kusvika ku600 mg. Tevera mirayiridzo yepapaji kana kuti taurirana nachiremba wako kuti uwane mukana wakakodzera kwauri.
Rhodiola Rosea
Kunyange zvazvo kusanyanya kuongororwa kwechirungu kwechirungu kwave kuwanika kuRoddiola rosea , yakadzidza zvikuru muRussia neScandanavia semishonga inorwisa zvirwere uye kushungurudzika. Mukuwedzera, yakagara yakashandiswa nevashambadziri se adaptogen , zvinoreva kuti inofungidzirwa kuti inogona kubatsira vanhu zviri nani kubata nemigumisiro yekushungurudzika. Kunyange zvazvo kutsvakurudza kweAmerica neEurope kuchiri mumakore ekutanga, mishonga iyi inoratidzika seine chimwe chinhu chakaita sechirwere chekudzivirira uye ine yakachengetwa yakachengeteka.
Maitiro anowanzoshandiswa anosvika kubva ku200 kusvika 600 mg / zuva. Mukutsvakurudza, 340 kusvika 680 mg yeR R. rosea yakabudiswa inozivikanwa seSSH-5 yakayerwa kusvika kumavhiki gumi nemaviri ekushandiswa.
Vitamine neMaminari
Pane mavitamini akawanda nemaminerari akaongororwa nekuda kwezvavanogona kuita pakuora mwoyo. Zvimwe zvezvokudya zvinovaka muviri izvo zvakatsvakurudzwa zvinosanganisira vitamini B12 , chromium uye inositol. Hazvibviri mukati mechidimbu chechikamu chino kupa huwandu huzere pamusoro pezvese zvekudya zvinobatanidzwa mukuora mwoyo. Mamwe mashoko akajeka anowanika pazvibatanidzwa. Muzhinji, zvakadaro, kudya kwakakwana, kwakanyatsogadzikana kuchapa mavitamini nemaminerari anodiwa nemumwe munhu ane hutano hwakanaka uye manzwiro ekufunga. Zvimwe, vitamini uye mineral supplement ingashandiswa. Ndapota ona chiremba wako kana iwe unonetseka zvakanyanya pamusoro pekushaiwa kwevhitamini kana kwemineral.
Sources:
Iovieno, Nadia, Elizabeth D. Dalton, Maurizio Fava naDavid Michoulon. "Chechipiri-tier chaiwo inodzvinyirirwa: Ongorora uye kurudzira." Zvinyorwa zveAffective Disorders . 130 (2011): 343-357.
Michoulon, David, MD, Phd. "Kuvandudza uye Kubvunzurudzwa Kwemakemikirwo Emasikirwo seAradepressant Treatments." Obstetrics & Gynecology Makliniki eNorth America 36 (2009): 789-807.
"Rhodiola Rosea." Drugs.com . Wolters Kluwer Health. Yakabudiswa: 2009. Yakasvika: June 27, 2015.
The Natural Standard Research Research. "Zvinodhaka uye Mishonga: SAMe." Mayo Clinic . Mayo Foundation yeChirapa Dzidzo uye Ongororo. Yakagadziriswa: November 1, 2013. Yakasvika: June 27, 2015.