Guhangayika nikibazo gisanzwe cyubuzima bwo mumutwe bwibasira miriyoni zabantu kwisi yose.Uburyo bwuzuye bwo gucunga amaganya bikubiyemo guhindura imibereho no kwinjiza inyongera zigabanya amaganya mubikorwa byawe bya buri munsi.Mu kwishora mubikorwa bigabanya imihangayiko, kubungabunga indyo yuzuye, no gufata inyongera zituje, abantu barashobora gucunga neza amaganya no kuzamura ubuzima muri rusange.Intego yo gufata inzira yuzuye mugucunga amaganya ni ukuzamura imibereho myiza muri rusange no kubona uburinganire n'umutuzo.Muguhindura imibereho myiza no gufata ibyongeweho bigabanya amaganya, abantu barashobora kongera ubushobozi bwabo bwo kuyobora ubuzima bwabo bwo mumutwe kandi bakabaho neza.
Kumva uhangayitse ni ibintu bisanzwe, ariko birashobora no kubabaza cyane.“Kuki mpangayitse?”Iki nikibazo abantu benshi bibaza, akenshi hamwe no gucika intege no kwitiranya ibintu.Hariho ibintu byinshi bishobora kugira uruhare mu byiyumvo byo guhangayika, kandi gusobanukirwa ibi bintu birashobora kuba intambwe yingenzi mugucunga no gutsinda amaganya.
Ibidukikije n'ibinyabuzima byombi bishobora kugira uruhare mu kumva uhangayitse.Ku bantu bamwe, guhangayika birashobora kuba ingaruka ziterwa na genetique yibibazo byubuzima bwo mumutwe.Muri ibi bihe, ikibazo ntabwo "Kuki mpangayitse?"ariko kumenya ko guhangayika biri mubice byabo.Nubwo bimeze bityo ariko, no kubantu bafite genetiki, ibintu bidukikije birashobora kugira uruhare runini mugutera ibyiyumvo byo guhangayika.Ibintu bitesha umutwe mubuzima, ibyakubabaje, hamwe nihungabana ridakira byose bishobora kugira uruhare mugukuza ibimenyetso byamaganya.
Ikindi kintu kigira uruhare runini mu guhangayika ni ibintu bifatika.Ubusumbane muri neurotransmitter nka serotonine na dopamine burashobora kugira uruhare mubimenyetso byo guhangayika.Ubusumbane bwa hormone, ibibazo bya tiroyide, nibindi bibazo byubuzima byihishe nabyo bishobora kugira uruhare mu iterambere ryamaganya.
Usibye ibinyabuzima n'ibidukikije, imitekerereze yacu n'imyizerere yacu birashobora kugira uruhare runini mubyifuzo byo guhangayika.Uburyo bubi bwo gutekereza, nka catastrophising cyangwa rusange, birashobora kugira uruhare mubyifuzo byo gukomeza guhangayika.Imyizerere yo kugenzura, gushidikanya, n'umutekano nayo igira ingaruka ku bimenyetso byo guhangayika.Kubantu bamwe, guhangayika birashobora kuba bifitanye isano nibyabaye kera cyangwa pobiya yihariye, bigatera ubwoba bwinshi bwo gutinya no guhangayika.
1. Guhangayika bikabije
Kimwe mu bimenyetso bikunze kugaragara byo guhangayika ni guhangayika cyane.Ibi birashobora kubamo guhangayikishwa nibikorwa bya buri munsi, nkakazi cyangwa ishuri, kimwe no guhangayikishwa nibintu rusange mubuzima, nkubuzima, umuryango nubukungu.Abantu bafite ibibazo byo guhangayika birashobora kugorana kugenzura amaganya yabo kandi bashobora guhura nibimenyetso byumubiri nko kuruhuka, umunaniro, no kugorana.
2. Kurakara
Ikindi kimenyetso gikunze kugaragara cyo guhangayika ni ukurakara.Abantu bafite ibibazo byo guhangayika barashobora kumva bafite ubwoba cyangwa guhagarika umutima byoroshye kandi barashobora kurakara cyangwa kurakara kubibazo bito.Ibi birashobora kugira ingaruka mbi mubucuti kandi bikagorana kwitabira ibikorwa byimibereho cyangwa gusabana nabandi.
3. Ibimenyetso byumubiri
Guhangayika birashobora kandi kugaragara nkibimenyetso bitandukanye byumubiri, harimo guhagarika imitsi, kubabara umutwe, isesemi, guhinda umushyitsi, no gutera umutima byihuse.Ibi bimenyetso byumubiri birashobora kubabaza kandi bishobora gutuma umuntu yemera ko afite uburwayi bwumubiri aho kuba ikibazo cyubuzima bwo mumutwe.
4. Kudasinzira
Abantu benshi bafite ibibazo byo guhangayika bahungabanije ibitotsi.Ibi birashobora kubamo ingorane zo gusinzira, gusinzira, cyangwa gusinzira neza.Indwara idasinzira irashobora kongera amaganya kandi bikagorana gukora neza umunsi wose.
5. Irinde imyitwarire
Abantu bafite ibibazo byo guhangayika barashobora kwishora mubikorwa byo kwirinda kugirango bahangane nibyiyumvo byabo.Ibi birashobora kuba bikubiyemo kwirinda ibibazo byimibereho, akazi cyangwa inshingano zishuri, cyangwa ibindi bikorwa bishobora gutera amarangamutima.
Amaganya yo kugabanya amaganya akenshi arimo uruvange rwibintu bisanzwe na chimique bizwiho gutuza no kuringaniza imiterere.
Bumwe mu buryo bwingenzi bwibikorwa byinyongera bigabanya amaganya nubushobozi bwabo bwo kugenzura urwego rwa neurotransmitter mu bwonko.Neurotransmitters ni ubutumwa bwa chimique butwara ibimenyetso hagati yingirangingo, kandi ubusumbane muri izi neurotransmitter bwahujwe no guhangayika no guhungabana.Mugihe cyo kwibasira neurotransmitter, inyongera zo kugabanya amaganya zirashobora gufasha kugarura uburimbane no kugabanya ibyiyumvo byo guhangayika.
Kurugero, rhodiola rosea, ikindi kintu gikunze kugaragara mubyongeweho byo kugabanya amaganya, byagaragaye ko bigenga urugero rwa serotonine na dopamine, imitsi ibiri ya neurotransmitter igira uruhare runini muguhindura imyumvire no guhangayika.Mugutezimbere ibikorwa byaba neurotransmitter, rhodiola irashobora gufasha guteza imbere ibyiyumvo byo gutuza no kwisanzura.
Usibye kwibasira neurotransmitter, inyongera zo kugabanya amaganya akenshi zirimo ibintu bifite ingaruka za anxiolytique cyangwa kugabanya amaganya.Kurugero, aside amine L-theanine iboneka mu cyayi kibisi yerekanwe guteza imbere kuruhuka no kugabanya ibyiyumvo byo guhangayika no guhangayika.L-Theanine ikora mukongera urwego rwa GABA, neurotransmitter igira ingaruka zituza mubwonko.
Muri rusange, inyongera zo kugabanya amaganya zikora binyuze muburyo bwo kugabanya ibyiyumvo byo guhangayika no guteza imbere ibyiyumvo byo gutuza no kumererwa neza.Mu kwibasira neurotransmitter, kugenzura imisemburo ya stress, no guteza imbere kuruhuka, izi nyongera zitanga uburyo busanzwe kandi bwuzuye mugukemura ibibazo.
Guhangayika nikibazo gisanzwe cyubuzima bwo mumutwe bwibasira miriyoni zabantu kwisi yose.Irashobora gufata uburyo bwinshi, nk'indwara yo guhangayika muri rusange, ihungabana ryimibereho, cyangwa guhagarika umutima.Mugihe hariho uburyo bwinshi bwo kuvura buboneka, abantu bamwe bashobora gusanga inyongera zamaganya zishobora kugabanya amaganya.
1. Magnesium L-Threonate
Magnesium ni imyunyu ngugu igira uruhare runini mu mikorere irenga biohimiki irenga 300 mu mubiri, harimo imikorere y'imitsi n'imitsi, kugenzura isukari mu maraso, no kugenzura umuvuduko w'amaraso.Birazwi ko bigira ingaruka zituza mubwonko no mumitsi, bigatuma ihitamo gukundwa kubashaka kugenzura amaganya.
Magnesium L-threonate nuburyo budasanzwe bwa magnesium byagaragaye ko bwinjiye mu nzitizi yubwonko bwamaraso neza kuruta ubundi buryo bwimyunyu ngugu.Ibi ni ngombwa kuko bivuze ko magnesium L-threonate ishobora kugira ingaruka zikomeye kumikorere yubwonko no kugenzura imiterere.
Ubushakashatsi bwerekana ko urugero rwa magnesium nkeya mu mubiri rushobora kuba rufitanye isano no kongera ibyago byo guhangayika no kwiheba.Hiyongereyeho magnesium L-threonate, abantu barashobora gushigikira ubuzima bwabo bwo mumutwe muri rusange kandi bakagira ibyiyumvo byinshi byo gutuza no kwisanzura.
Ubushakashatsi bwasohotse mu kinyamakuru Neuron bwerekanye ko magnesium L-threonate yongerera imbaraga kwibuka no kwiga mu mbeba ishimangira isano ya synaptic mu bwonko.Ibi ni ngombwa kuko guhangayika no guhangayika akenshi bibangamira imikorere yubwenge, bigatuma kwibanda kubitekerezo.Mugutezimbere imikorere yubwonko, magnesium L-threonate irashobora gufasha abantu guhangana ningaruka zo guhangayika.
Usibye inyungu zishobora gutahurwa, magnesium L-threonate irashobora kandi gufasha kugabanya ibimenyetso byumubiri byo guhangayika, nko guhagarika imitsi no guhagarika umutima.Mugutuza imitsi yimitsi no guteza imbere kuruhuka, iyi nyongera irashobora kugabanya kwigaragaza kumubiri kumaganya, bigatuma abantu bumva bamerewe neza numubiri wabo.
2. Litiyumu orotate
Litiyumu orotate ni imyunyu ngugu isanzwe ikoreshwa mu myaka mirongo ivura ibibazo bitandukanye byubuzima bwo mu mutwe, harimo no kugabanya amaganya.
Litiyumu orotate ikekwa gukora muguhindura ibikorwa bya neurotransmitter mubwonko, cyane cyane mukongera umusaruro wa serotonine.Serotonin nintumwa yimiti ifasha kugenga imyumvire, umunezero, no guhangayika.Urwego rwa serotonine nkeya rwahujwe n’uburwayi butandukanye bwo mu mutwe, harimo no guhangayika.Mu kongera urugero rwa serotonine, lithium orotate irashobora gufasha kugabanya ibimenyetso byamaganya no kuzamura ubuzima bwo mumutwe muri rusange.
Ubushakashatsi bwasohotse mu kinyamakuru Neuropsychobiology bwerekanye ko lithium orotate yafashije kugabanya ibimenyetso byo guhangayika no guhagarika umutima mu basinzi.
Byongeye kandi, lithium orotate yerekanwe ko ifite imiterere ya neuroprotective, bivuze ko ishobora gufasha kurinda ubwonko kwangirika guterwa no guhangayika no guhangayika.Guhangayika bidashira no guhangayika birashobora gutera atrophy ya hippocampus, agace k'ubwonko gashinzwe kugenzura imyumvire no kwibuka.Mu kurinda ubwonko izo ngaruka, lithium orotate irashobora gufasha gukumira indwara ziterwa no guhangayika.
3.NAC
Ubushakashatsi bwerekana ko NAC ishobora kugabanya uburyo butandukanye bwo guhangayika, harimo indwara rusange yo guhangayika, ihungabana ry’imibereho, hamwe n’indwara ikabije.Uburyo bwibikorwa byabwo bukubiyemo uruhare rwa glutamate, neurotransmitter igira uruhare runini mugukemura ibibazo byubwonko.Mugutegeka urwego glutamate, NAC irashobora gufasha kugarura uburimbane no kugabanya ubukana bwibimenyetso byamaganya.
Ubushakashatsi bwasohotse mu kinyamakuru cya Clinical Psychopharmacology bwerekanye ko abarwayi ba OCD bafashe NAC bahuye n'ibimenyetso byagabanutse cyane ugereranije n'abafashe ikibanza.Ubu bushakashatsi butanga icyizere bwerekana ko NAC ishobora kuba inyongera yuburyo bwo kuvura indwara ziterwa no guhangayika.
Usibye ingaruka zishobora kugira kuri neurotransmitter, antioxydeant ya NAC nayo itekereza ko igira uruhare mu ngaruka zayo za anxiolytike (kugabanya amaganya).Guhangayikishwa na Oxidative bibaho mugihe habaye ubusumbane hagati ya radicals yubusa na antioxydants mu mubiri, kandi bifitanye isano no guhangayika nizindi ndwara mbi.Mugutesha agaciro radicals yubuntu no kugabanya kwangiza okiside, NAC irashobora gufasha kugabanya amaganya no guteza imbere ubuzima bwiza mumarangamutima.
Byongeye kandi, NAC byagaragaye ko ifite ingaruka zo kurwanya inflammatory, izwi cyane ko igira uruhare mu iterambere no gukaza umurego mu guhangayika.Mu kwibasira ubwonko mu mubiri no mu mubiri, NAC irashobora gufasha gutuza imitsi no kugabanya ibimenyetso byumubiri n’amarangamutima yo guhangayika.
4. L-theanine
L-Theanine nimwe mubyamamare bizwi cyane bigabanya amaganya.L-theanine ni aside amine iboneka mu cyayi kandi izwiho ingaruka zo gutuza.Ikora mukongera umusaruro wa GABA, neurotransmitter iteza imbere kuruhuka no kugabanya imihangayiko.Ubushakashatsi bwerekana ko L-theanine ishobora gufasha kugabanya amaganya no kunoza imikorere yubwenge.Abantu benshi basanga bifasha mugukemura ibibazo bya buri munsi no kwimakaza ituze.
5. Omega-3
Omega-3 fatty acide nayo ni amahitamo azwiho kugabanya amaganya.Omega-3 ni ibinure by'ingenzi biboneka mu mafi arimo amavuta, imbuto za flax, na walnuts.Bagaragaye ko bafite inyungu nyinshi mubuzima, harimo kugabanya umuriro, kuzamura ubuzima bwumutima, no kongera imikorere yubwonko.Ubushakashatsi bwerekana kandi ko aside irike ya omega-3 ishobora gufasha kugabanya amaganya no guteza imbere umwuka mwiza.Ubushakashatsi bumwe bwerekanye ko abantu barya omega-3s bafite impungenge nke kandi bafite ibyago bike byo guhungabana.
Usibye gufata inyongeramusaruro zifasha gucunga no kugabanya amaganya, ubahuze nubuzima buzira umuze kugirango ufashe muburyo busanzwe kugabanya amaganya no kugarura ituze no kugenzura mubuzima bwawe.
1. Witoze kuzirikana no kuzirikana
Kuzirikana no kuzirikana nibikoresho bikomeye byo gutuza ibitekerezo no kugabanya amaganya.Mugihe wibanda kumwanya wiki gihe ukareka guhangayikishwa nigihe kizaza cyangwa kwicuza ibyahise, urashobora gutsimbataza amahoro yimbere numutuzo.Tangira niminota mike yo kuzirikana cyangwa kuzirikana buri munsi hanyuma wongere buhoro buhoro uko wumva umerewe neza nimyitozo.Hariho porogaramu nyinshi hamwe nibikoresho byo kumurongo bishobora kukuyobora mubitekerezo no gutekereza kubitekerezo, byoroshye kwinjiza iyi mikorere mubuzima bwawe bwa buri munsi.
2. Imyitozo buri gihe
Imyitozo ngororamubiri ntabwo ari nziza kubuzima bwawe bwumubiri gusa, ariko kandi igira ingaruka zikomeye kubuzima bwawe bwo mumutwe.Imyitozo ngororangingo isanzwe irekura endorphine, niyongera imbaraga mumyumvire kandi ifasha kugabanya ibyiyumvo byo guhangayika no guhangayika.Byaba kugenda, kwitoza yoga, cyangwa gukora imyitozo ikomeye, gushaka uburyo bwo gukora siporo ukunda kandi ushobora gukora buri gihe birashobora kuzamura cyane ubuzima bwawe bwo mumutwe no mumarangamutima.
3. Kurya indyo yuzuye
Ibyo urya birashobora kugira ingaruka zikomeye kubuzima bwawe bwo mumutwe.Kurya indyo ikungahaye ku mbuto, imboga, ibinyampeke byose, hamwe na poroteyine yuzuye birashobora gutanga intungamubiri zingenzi zifasha ubuzima bwubwonko no kugabanya amaganya.Byongeye kandi, kugabanya gufata kafeyine, inzoga, nibiryo bitunganijwe birashobora kugufasha guhagarika umutima no kugabanya ibyiyumvo byo guhangayika.Tekereza kurya ibiryo bikungahaye kuri acide ya omega-3, nka salmon, flaxseeds, na walnuts, kuko intungamubiri byagaragaye ko zigira ingaruka nziza kubuzima bwo mumutwe.
4. Gusinzira bihagije
Gusinzira neza ni ngombwa mu kubungabunga ubuzima bw'amarangamutima no mu mutwe.Kubura ibitotsi birashobora kongera amaganya kandi bikagorana guhangana nihungabana.Intego yo gusinzira amasaha 7-9 buri joro kandi ushireho gahunda yo kuryama ituje kugirango ifashe guteza imbere ibitotsi bituje.Kwirinda ecran no gukangura ibikorwa mbere yo kuryama, gushiraho uburyo bwiza bwo gusinzira, no kwitoza uburyo bwo kuruhuka nko guhumeka cyane cyangwa kurambura byoroheje birashobora gufasha kunoza ibitotsi no kugabanya amaganya.
5. Shakisha inkunga
Kumva uri wenyine kandi ufite irungu birashobora gukaza umurego wo guhangayika, bityo rero ni ngombwa gushaka ubufasha no guhuza nabandi.Byaba ari kuvugana n'inshuti yizewe cyangwa umwe mu bagize umuryango, kwinjira mu itsinda ryunganira, cyangwa kuvugana n'inzobere mu buzima bwo mu mutwe, gushaka inkunga birashobora gutanga ihumure n'icyizere mu bihe bigoye.Guhuza nabandi bumva ibyo uhura nabyo birashobora gutanga ubusabane no kwemezwa, kandi birashobora kugufasha kubona ibitekerezo bishya ningamba zo guhangana namaganya.
Mugihe ushakisha inyongera nziza yo kugabanya amaganya, hari ibintu byinshi ugomba gusuzuma.Mbere na mbere, ni ngombwa gushakisha inyongera yo mu rwego rwohejuru yo kugabanya amaganya.Ibi byemeza ubuziranenge bwinyongera, kandi ubuziranenge bwiza bisobanura bioavailability no kwinjiza.Byongeye kandi, birasabwa guhitamo inyongera zakozwe nisosiyete izwi ifite amateka yerekanwe yo gukora ibicuruzwa byiza.Shakisha ibyemezo nkibikorwa byiza byo gukora (GMP) kugirango umenye neza ibicuruzwa n'umutekano.
Iyo bigeze ku nyongera, ntabwo ibirango byose byakozwe kimwe.Nibyingenzi guhitamo inyongera mubirango bizwi hamwe numurongo wo gukora ibicuruzwa byiza.Shakisha ibirango bisobanutse kubintu n'ibikorwa byo gukora kandi bifite serivisi nziza kubakiriya.Kandi, tekereza niba inyongera yarabaye iyindi-yapimwe ubuziranenge nubuziranenge.
Suzhou Myland Pharm & Nutrition Inc. yatangiye gukora ubucuruzi bwongera imirire kuva mu 1992. Nisosiyete ya mbere mu Bushinwa yateje imbere kandi igacuruza imbuto zinzabibu.
Hamwe nuburambe bwimyaka 30 kandi itwarwa nubuhanga buhanitse hamwe ningamba zinoze cyane R&D, isosiyete yateje imbere ibicuruzwa bitandukanye byapiganwa kandi ihinduka ubumenyi bwa siyanse yubuzima bushya, synthesis gakondo hamwe na serivise zikora inganda.
Byongeye kandi, isosiyete kandi ni uruganda rwanditswe na FDA, rwemeza ubuzima bwabantu bafite ireme rihamye kandi ryiterambere rirambye.Isosiyete R&D umutungo n'ibikoresho byo kubyaza umusaruro nibikoresho byisesengura nibigezweho kandi byinshi, kandi birashobora gukora imiti kuri miligarama kugeza kuri toni yubahiriza ibipimo bya ISO 9001 hamwe nuburyo bwo gukora GMP.
Ikibazo: Ni ubuhe buryo bwuzuye bwo kugabanya amaganya?
Igisubizo: Uburyo bwuzuye bwo kugabanya amaganya bikubiyemo guhuza impinduka zubuzima no gukoresha inyongera zo kugabanya amaganya kugirango ukemure ibintu byumubiri, imitekerereze, n amarangamutima yo guhangayika.
Ikibazo: Ni izihe mpinduka zubuzima zishobora gufasha kugabanya amaganya?
Igisubizo: Guhindura imibereho nkimyitozo ngororamubiri isanzwe, indyo yuzuye, gusinzira bihagije, hamwe nubuhanga bwo gucunga ibibazo birashobora gufasha kugabanya ibimenyetso byamaganya.
Inshingano: Iyi ngingo ni iyamakuru rusange gusa kandi ntigomba gusobanurwa nkinama zose zubuvuzi.Amwe mumakuru yohereza amakuru aturuka kuri enterineti kandi ntabwo ari umwuga.Uru rubuga rufite inshingano zo gutondeka, gutunganya no guhindura ingingo.Intego yo gutanga amakuru menshi ntabwo bivuze ko wemera ibitekerezo byayo cyangwa kwemeza ukuri kwibirimo.Buri gihe ujye ubaza inzobere mu buzima mbere yo gukoresha inyongera cyangwa guhindura ibintu byubuzima bwawe.
Igihe cyo kohereza: Ukuboza-20-2023
