Ukucindezeleka kuwuhlobo lokuphazamiseka kwemizwelo okulimaza kakhulu kanye nokubandakanyeka okubanzi kwabantu. Izinqubo zayo ze-pathogenic ngokuyinhloko zihlanganisa ukuphazamiseka kwesistimu ye-monoamine neurotransmitter, ukuntuleka kwezinto ze-neurotrophic kanye nokuphazamiseka kwe-hypothalamic-pituitary{2}}isistimu ye-adrenal stress.
Njengamanje, izindlela zokwelapha ezivame ukusetshenziswa kakhulu zinezinga lokwelapha eliphansi, imiphumela emibi emikhulu kanye nokumelana okuqinile kwezilaleli. Ngakho-ke, kuyadingeka ukuthi kuthuthukiswe ukudla kwezempilo okunomsebenzi wokulwa{1}}nokucindezeleka ngokomzwelo njengendlela yokwelapha eyinsiza. Okulandelayo, sethula izici eziningana zokudla okunomsoco.
01 AMAVITAMIN
1.1 Vitamin C
I-Vitamin C iyivithamini-encibilikayo emanzini kanye ne-antioxidant ebalulekile yokudla. Ukuhlola kwangaphambi kwesikhathi komtholampilo kwabonisa ukuthi imithamo ephezulu yokungena emthanjeni ye-VC (50mg/kg·d) ingadambisa izimpawu zokudangala ezibangelwa i-ACTH ezinganeni.
UBrody waphawula ukuthi i-VC iphinde ibe nomthelela othile wokuthuthukisa isimo sengqondo kubantu abadala abanempilo. Ucwaningo olwengeziwe lwathola ukuthi amazinga e-VC wegazi eziguli ezinokucindezeleka (0.37±0.14) mg/100ml), abonisa ukuxhumana okuqinile phakathi kokuntuleka kwe-VC kanye nokuqala kokucindezeleka.
Njengamanje, kukholelwa ukuthi ukwesekwa kwesayensi nokunengqondo kwe-VC kunomphumela omuhle ekuvimbeleni ukuvela kokucindezeleka nokunciphisa izimpawu.
1.2 amavithamini B
Kunezinhlobo eziningi zamavithamini B, futhi imisebenzi yawo yomzimba iyaphambana. Njengamanje, iningi lazo likhona emakethe ngendlela yezithako zokudla okunomsoco eziyinkimbinkimbi ze-VB, eziyingxenye yezithako zokudla okunomsoco zokudla kwezempilo.
Ucwaningo lwakamuva lukaLewis et al. kubonise ukuthi ukuthatha{1}}izithako zamavithamini eziyinkimbinkimbi izinsuku ezingaphezu kwezingu-30 kungathuthukisa ngempumelelo izimpawu zeziguli zokucindezeleka. Lo mphumela uhlinzeka ngombono omusha wokuthuthukiswa kwezithako zamavithamini ezihloselwe wena kakhulu.
1.3 Vitamin E
Imisebenzi ebaluleke kakhulu ye-physiological ye-vitamin E emzimbeni womuntu i-antioxidant kanye{0}}nemiphumela evimbela ukuvuvukala, okuhlanganisa ukuthuthukisa ukuqonda nenkumbulo, ukukhulula ukukhathazeka, ukumelana nesifo i-Alzheimer's nesifo sika-Parkinson nokunye.
Eminyakeni yamuva nje, ucwaningo ngomphumela we-antidepressant we-VE belukhula kancane kancane, futhi ucwaningo lwendlela yokusebenza lulokhu lujula.
02 AMADINI
2.1 zinc
I-Zinc igcwele ohlelweni lwezinzwa olumaphakathi, olugcina ibhalansi ebalulekile yomzimba futhi idlala indima ebalulekile ku-neurophysiology.
Sekuyisikhathi eside, inani elikhulu lezincwadi lifingqa imiphumela ye-antidepressant ye-zinc, kodwa ngenxa yemisebenzi yayo eminingi ye-neurophysiological, ayikho indlela ecacile yesenzo se-antidepressant.
Njengamanje, izithasiselo ze-zinc nokudla kwezempilo emakethe ikakhulukazi yimikhiqizo ye-zinc gluconate, ikakhulukazi esesimweni samaphilisi, uketshezi lomlomo kanye nosawoti oqinisiwe onomsoco, ikakhulukazi osebenza ngezimpawu zokungondleki kanye ne-anorexia ebangelwa ukushoda kwe-zinc entsheni.
2.2 mg
I-Magnesium igcina ibhalansi ebalulekile emzimbeni, futhi ukuntula kwayo kungaholela ekuvuvukeni nasekucindezelekeni kwe-oxidative, kanye nokuphazamiseka kwemizwa.
Ucwaningo olwenziwa eminyakeni yamuva lubonise ukuthi ukudla kwe-magnesium ekudleni kunokuhlobana okuqondile okuphambene nesigameko sokucindezeleka, futhi i-magnesium nayo inomphumela othile ekucindezelekeni, okulindeleke ukuba kuhileleke ekulinganiseni kokucindezeleka okwenziwe nge-oxidative ku-vivo.
2.3 imizuzwana
Umsebenzi oyinhloko wokuphila we-selenium uyingxenye ebalulekile ye-selenoprotein, okungaba ama-enzyme abaluleke kakhulu njenge-glutathione peroxidase, i-thyroxine deiodinase ne-selenophosphate synthase, futhi ingahlukaniswa ku-myocardium kanye nemisipha yamathambo ukuze idlale{0}}izindima zokulwa nokuvuvukala kanye{0}}nokuvuvukala.
Ucwaningo lubonise ukuthi i-selenium-equkethe ama-molecule asebenzayo ihlobene eduze nezifo zesistimu yezinzwa, futhi ucwaningo lokucindezeleka lwenze inqubekelaphambili enkulu eminyakeni yamuva nje.
03 OMEGA-3-AMAFUTHA ACIDS
Ucwaningo lubonise ukuthi izindlela zakho zokulwa{0}}nokucindezeleka zihlanganisa:
I-1) Ithinta amaprotheni phosphorylation
2) Lawula umsebenzi weprotein kinase C
3) Lawula amazinga e-5-hydroxytryptamine kanye ne-dopamine ohlelweni lwezinzwa olumaphakathi
4) Mayelana -nokuvimbela ukuvuvukala kanye ne-antioxidant
5) Thuthukisa i-genesis kanye ne-plasticity yamangqamuzana egazi e-neuron
04 I-TRYPTOPHAN
Ucwaningo luthole ukuthi ukushoda kwe-tryptophan ekudleni kuhlotshaniswa nokwanda kwezehlakalo zokucindezeleka kanye nokwanda kokucindezeleka okukhona.
Kusukela ngawo-1960, inani elikhulu lamacala libonise ukuthi i-tryptophan supplementation ingathuthukisa izimpawu zokucindezeleka futhi ithuthukise umphumela wokwelashwa kwezidakamizwa, kodwa kuze kube manje, umphumela wayo awuzange uqinisekiswe emtholampilo.
05 IZITALA FLAVANOIDS
Eminyakeni yamuva nje, kuye kwaba nenani elikhulu lemibiko mayelana nemiphumela yokucindezeleka ye-flavone yezitshalo zokudla, ezifana nobhontshisi we-cocoa, ihalananda, i-okra, i-rhodiola nesafroni.
Okwamanje, izithasiselo zokudla ezinezithako zezitshalo zemvelo, ezinobudlelwane obucacile phakathi kwezingxenye ezisebenzayo-nomphumela-, kufanele zibe isithasiselo esiyinhloko se-antidepressant plant flavonoid.
