How to Increase Metabolism in Hindi – मेटाबॉलिज्म बढ़ाने की दवा

How to Increase Metabolism in Hindi – Metabolism को हिंदी भाषा में चयापचय कहते हैं। यह शरीर को स्वस्थ बनाए रखने में, इम्यूनिटि मेंटेन करने में, शरीर की ऊर्जा इत्यादि में महत्वपूर्ण स्थान रखता है। शरीर के लिये चयापचय या मेटाबॉलिज्म का क्या काम है, मेटाबॉलिज्म बढ़ाने की दवा या मेटाबॉलिज्म बढ़ाने के आहार, घरेलू उपाय, मेटाबॉलिज्म की कमी इत्यादि के बारे में आर्टिकल में विस्तार से जानने को मिलेगा, इसलिये आर्टिकल को पूरा पढ़ें…

चयापचय या मेटाबॉलिज्म क्या है – What is Metabolism in Hindi

शरीर में होने वाली सभी रासायनिक प्रतिक्रियाओं को Metabolism (चयापचय) कहते हैं। ये रासायनिक प्रतिक्रियाएं खाने को ऊर्जा में बदलने का काम करती हैं। ये रासायनिक प्रतिक्रियाएं आपके शरीर को जीवित एवं सक्रिय बनाएं रखने का काम करती हैं। आसान तरह से कहें तो –

आपके शरीर में भोजन का उर्जा में परिवर्तित होना मेटाबॉजिल्म कहलाता है।

अगर मेटाबॉलिज्म अच्छा होता पर शरीर सही तरीह से काम करता है। जब शरीर का मेटाबॉजिल्म तेज होता है, तब आसानी से अधिक कैलोरी बर्न कर लेते हैं और अधिक ऊर्जा मिलती है। वहीं जिनका मेटाबॉजिल्म धीमा होता है वह अपेक्षाकृत कम कैलोरी बर्न कर पाते हैं। इसके अलावा मेटाबॉलिज्म वजन नियंत्रण में भी सहायक होता है। इसके अलावा शरीर की अन्य क्रियाओं में मेटाबॉलिज्म जिम्मेदार है जो निम्न है…(1)

  • सांस लेने में
  • रक्त संचार में (Blood Circulation)
  • शरीर के तापमान (Body Temperature) को नियंत्रित करने में
  • मांसपेशियों को सिकोड़ने में (Muscle Contraction)
  • भोजन और पोषक तत्वों को पचाने में
  • शरीर से विषाक्त पदार्थों को बाहर निकालने में
  • मस्तिष्क और तंत्रिकाओं का सुचारु रूप से चलाने में

5 Tips to Increase Metabolism in Hindi – मेटाबॉलिज्म बढ़ाने के तरीके

शरीर का मेटाबॉलिज्म बढ़ाने के लिये हमें अपनी दिनचर्या में कुछ बदलाव करने चाहिये। आगे पढ़िये मेटाबॉलिज्म बढ़ाने के टिप्स (Tips to Increase Metabolism in Hindi)

1. नियमित रूप से पानी पीने के फायदे – Drinking Water Benefits in Hindi

एक शोध के अनुसार, 500 मिली लीटर पानी मेटाबोलिक दर को 30 प्रतिशत तक बढ़ा सकता है और ऑक्सीडेशन को कम कर सकता है(2)। एक दिन में कम से कम 2 लीटर पानी पीकर मेटाबॉलिज्म दर को बढ़ा सकते हैं।

2. तनाव कम करें

शारीरिक व मानसिक तनाव के कारण स्वास्थ संबंधी कई समस्याएं जैसे – मोटापा, डायबिटीज, शरीर में सूजन इत्यादि हो सकती है। इन साभी वजहों से मेटाबॉलिज्म दर कम हो सकती है(3)। तनाव से दूर रहने के लिये योग, Laughter Yoga कर सकते हैं। यह मूड को बेहतर बनाने के साथ ऊर्जा व्यय व हृदय गति को बढ़ा सकता है। इससे तनाव से राहत मिल सकती है, जिससे मेटाबोलिक दर बेहतर होने में भी मदद हो सकती है(4)(5)।

3. पर्याप्त नींद लें

नींद की कमी ग्लूकोज मेटाबॉलिज्म और मेटाबॉलिज्म को नियंत्रित करने वाले हार्मोस में बदलाव ला सकती है, यानी लेप्टिन का स्तर कम हो जाता है और घ्रेलिन हार्मोन (ghrelin hormone) के स्तर में वृद्धि होती है। घ्रेलिन हार्मोन भूख बढ़ाता है और शरीर में फैट जमा कर सकता है(6)। ऐसे में दिमाग को यह संदेश नहीं मिल पाता कि कितना खाना खाना है और शरीर में कितना फैट जमा है। यह वजन बढ़ने का एक कारण बन सकता है, जिससे मेटाबॉलिज्म दर कम हो सकती है। इसलिए, प्रतिदिन आठ से दस घंटे की नींद जरूर लें।

4. नशा न करें

एक रिपोर्ट के मुताबिक शराब भोजन को ऊर्जा में परिवर्तित होने से रोक सकती है, जिससे वह फैट के रूप में जमा होने लगता है। इसके अलावा, नशे करने से लोग भोजन का सेवन अधिक करने लगते हैं जिससे भी मोटापा बढ़ता है (7)। हालांकि इस अभी और शोध की जरूरत है।

5. नाश्ता न छोड़ें

कई शोध के अनुसार तो नाश्ता दिन भर के कामों के लिए पर्याप्त ऊर्जा देता है। इसके अलावा, यह दिमाग को भी स्वस्थ रखता है (8)। नाश्ता छोड़ने से टाइप 2 डायबिटीज और ह्रदय रोग का खतरा भी बढ़ सकता है (9)। इसके अलावा पूरा दिन कोशिश करें कि एक बार में पेट भर कर न खाएं और हर दो घंटे में कुछ न कुछ खाते रहें।

ऐसे में ट्रांस-फैट से भरे खाद्य पदार्थ खाने से बचें, जैसे – आलू वेफर्स व डीप फ्राई आहार आदि। ये मोटापे और टाइप 2 मधुमेह के खतरे को बढ़ा सकते हैं और मेटाबोलिक दर को कम कर सकते हैं (10)। ऐसे में दही, पिस्ता, बेबी गाजर, फल, ग्रीन टी, ऊलौंग चाय, ब्लैक कॉफी व नारियल पानी आदि का सेवन किया जा सकता है। ये खाद्य पदार्थ फाइबर और फाइटोन्यूट्रिएंट्स से भरपूर होते हैं, जो पेट को देर तक भरा हुआ रखते हैं, जिससे जल्दी भूख नहीं लगती। इस तरह ये चयापचय दर को बढ़ाने में मदद कर सकते हैं।

How to Increase Metabolism in Hindi – मेटाबॉलिज्म बढ़ाने की दवा

मेटाबॉलिज्म बढ़ाने की दवा की बात करें तो कई ऐसी जड़ी बूटियां हैं जो हमारे मेटाबॉलिज्म को बढ़ा सकती हैं। इनमें मुख्य हैं- दालचीनी, अदरक, अश्वगंधा व काली मिर्च। वहीं अगर आप Instant परिवर्तन चाहते हैं तो इसके लिये भी मार्केट में विभिन्न दवाएं उपलब्ध हैं जिसे आप अपने डॉक्टर की सलाह पर ले सकते हैं। इसके अलावा आर्टिकल में कुछ ऐसे खाद्य पदार्थों के बारे जानकारी दी जा रही है जिसका सेवन करके आप प्राकृतिक रूप से मेटाबॉलिज्म बढ़ा सकते हैं। आगे पढ़ें Metabolism Boosting Foods in Hindi…

1. ग्रीन टी के फायदे – Green tea Benefits in Hindi

शरीर के लिये ग्रीन टी के फायदे अनेक हैं। ग्रीन टी में एपिगैलोकैटेचिन-3-गैलेट नामक एक तत्व होता है, जो मेटाबॉलिज्म बढ़ाने में मदद करता है। इससे हृदय रोग और मधुमेह का जोखिम कम हो सकता है। इसके अलावा, ग्रीन टी मेटाबॉलिज्म पर भी असर करती है और यह ग्लूकोज मेटाबॉलिज्म में भी सुधार कर सकती है, जो डायबिटीज के मरीजों को लाभ पहुंचा सकता है। इसके अलावा, ग्रीन टी में एंटीओबेसिटी गुण मौजूद होते हैं, जो मोटापे की समस्या से भी बचाव कर सकते हैं (11)।

2. नट्स व ड्राई फ्रूट्स खाने के फायदे – Nuts and Dry Fruits Benefits in Hindi

मेटाबॉलिज्म बढ़ाने की दवा के रूप में नट्स व ड्राई फ्रूट्स का इस्तेमाल कर सकते हैं। एक शोध में बताया गया है कि, मेटाबॉलिज्म को प्रभावित करने वाले कारणों को कम करने में नट्स मदद कर सकते हैं, जैसे मेटाबोलिक सिंड्रोम और अधिक मोटापा। मेटाबोलिक सिंड्रोम से ह्रदय रोग, टाइप 2 मधुमेह व स्ट्रोक जैसी बीमारियों का खतरा बढ़ सकता है, जिससे मेटाबॉलिज्म दर कम हो सकती है। फिलहाल, इस पर अभी कम शोध हुए हैं कि नट्स के कौन से गुण लाभदायक हो सकते हैं (12)।

3. कॉफी पीने के फायदे – Benefits of Coffee in Hindi

सीमित मात्रा में कॉफी पीना मेटाबॉलिज्म बढ़ाने में सहायक है। कॉफी शरीर के मेटाबॉलिज्म दर को बढ़ाकर फैट ऑक्सीकरण को बढ़ा सकती है यानी कि कॉफी ऑक्सीजन के साथ मिलकर खाने को ऊर्जा के रूप में बदलती है और उसे फैट के रूप में जमा होने से बचा सकती है। एक वैज्ञानिक शोध के अनुसार, अगर अधिक वजन वाले लोग सीमित मात्रा में कैफीन युक्त कॉफी का सेवन करते हैं, तो मोटापा कुछ हद तक कम हो सकता है (13)। (पढ़ें ग्रीन कॉफी पीने के फायदे)

4. मेटाबॉलिज्म बढ़ाने की दवा है ताजे फल व सब्जियां – How to Increase Metabolism in Hindi

शोध के अनुसार, मेटाबॉलिज्म बढ़ाने के लिये आहार में ताजे फल व सब्जियां शामिल करें। कुछ फलों में एंटी-ओबेसिटी गुण पाए जाते हैं, जो मोटापा कम करने में मदद करके मेटाबॉलिज्म को बढ़ाने का काम करते हैं (14)। फल, फाइबर और पानी से भरपूर होता है, जिसे पचाना आसान होता है। वहीं सब्जियों में फाइटोकेमिकल्स व एंटी-ओबेसिटी एजेंट होते हैं, ये मोटापा बढ़ाने वाले एडिपोस टिश्यू को बढ़ने से रोकते हैं और मेटाबॉलिज्म को बढ़ाते हैं। साथ ही सब्जियां एडिपोस टिश्यू की वजह से होने वाले ऑक्सिडेटिव स्ट्रेस और इन्फ्लेमेशन से भी बचाती हैं(15)।

5. भोजन में शामिल करें यह सभी खाद्य पदार्थ – How to Increase Metabolism in Hindi

प्रोटीन

एक वैज्ञानिक शोध के अनुसार, आहार में फैट की मात्रा कम करके और प्रोटीन की मात्रा बढ़ाने से वजन नियंत्रित हो सकता है। प्रोटीन युक्त आहार लेने से अधिक समय तक भूख नहीं लगती है। जिससे वजन को नियंत्रित करने के साथ मेटाबॉलिज्म के स्तर में सुधार हो सकता है। खाने से मिलने वाली ऊर्जा का सबसे बड़ा स्रोत प्रोटीन होता है (16)।

ओमेगा-3 फैटी एसिड

ओमेगा-3 पॉलीअनसैचुरेटेड फैटी एसिड में एंटी-इन्फ्लेमेटरी गुण और हाइपेरिग्लीसेरिडेमिक गुण (रक्त में एक तरह के फैट को बढ़ने से रोकने वाले) पाए जाते हैं। ये वजन बढ़ने की समस्या को रोकने में सहायता कर सकते हैं (17)। जिन खाद्य पदार्थों में ओमेगा-3-फैटी एसिड की अच्छी मात्रा होती है, वो मेटाबॉलिज्म दर सुधारने में मदद कर सकते हैं (18)।

आयरन

शोध के अनुसार, शरीर में आयरन की कमी से मेटाबॉलिज्म दर कम हो सकती है। इससे न सिर्फ बेसल मेटाबोलिक रेट कम होता है, बल्कि शरीर की ऊर्जा भी कम होती है (19)। इसलिए मेटाबॉलिज्म में सुधार के लिए आहार में आयरन समृद्ध खाद्य सामग्रियों को जरूर शामिल करें।

6. इन मसालों का इस्तेमाल करें – How to Increase Metabolism in Hindi

हल्दी

हल्दी में एंटी-इन्फ्लेमेटरी और एंटीऑक्सीडेंट गुण होते हैं, जो मेटाबॉलिज्म ठीक करने में सहायक हैं। हल्दी के गुण मोटापे और मेटाबोलिक रोग जैसे ह्रदय रोग, स्ट्रोक, टाइप 2 मधुमेह आदि से बचाने में सहायक हो सकते हैं (20)।

काली मिर्च

मिर्च में कैपसाइसिन नामक एक सक्रिय पदार्थ होता है, जो वजन कम करने में सहायक है। इसके अलावा, मिर्च शरीर में इंसुलिन के स्तर के साथ वजन को नियंत्रित कर ओबेसिटी, मधुमेह व हृदय रोग जैसी बीमारियों के जोखिम को कम कर सकती है(21)। मेटाबॉलिज्म बढ़ाने के आहार में प्रतिदिन एक या दो हरी मिर्च को शामिल कर सकते हैं। (पढ़ें काली मिर्च के फायदे व नुकसान)

मेथी दाना

मेथी के बीज के गुण शरीर में फैट टिश्यू को कम करके और पाचन एंजाइम, एंटीऑक्सीडेंट, ब्लड शुगर के स्तर को नियंत्रित करके और इंसुलिन संवेदनशीलता को बढ़ाकर मेटाबॉलिज्म में सुधार करने में मदद कर सकते हैं। साथ ही ये ऑक्सिडेटिव स्ट्रेस से आराम दिलाने व रक्तचाप को नियंत्रित रखने में सहायक हो सकते हैं(22)। ऐसे में मेथी का उपयोग मेटाबॉलिज्म में सुधार के लिए फायदेमंद हो सकता है। (पढ़ें मेथी के फायदे व नुकसान)

लसहुन

लहसुन के नियमित सेवन से रक्त में ट्राइग्लिसराइड, लिपिड और हानिकारक कोलेस्ट्रॉल के स्तर को कम करने में मदद मिलती है। लहसुन में एंटी-इन्फ्लेमेटरी और एंटीऑक्सीडेंट गुण होते हैं, जो मेटाबॉलिज्म को बढ़ाने के साथ मोटापे व मधुमेह जैसी बीमारी से आराम दिला सकते हैं (23)।

दालचीनी

शोध के अनुसार दालचीनी मेटाबोलिक सिंड्रोम जैसे ह्रदय रोग, मधुमेह व स्ट्रोक आदि से आराम दिलाने में मदद कर सकती है। इसमें सिनेमल्डीहाइड, सिनामेट, सिनामिक एसिड और यूजेनॉल जैसे यौगिक होते हैं, जो ब्लड शुगर, मोटापे और उच्च रक्तचाप को नियंत्रित करने में मदद कर सकते हैं (24)।

अजवायन

अजवाइन में एंटीऑक्सीडेंट व एंटी-इंफ्लेमेटरी गुण होते हैं, जो मेटाबॉलिज्म बढ़ाने में मदद कर सकते हैं। यह शरीर में ऊर्जा का व्यय बढ़ाते हैं और भूख को कम करके भोजन का सेवन कम करने में मदद कर सकते हैं। ये प्रोस्टाग्लैंडीन के स्तर को नियंत्रित रख कर रक्तचाप और कोलेस्ट्रोल को भी नियंत्रित रखने में सहायक हो सकते हैं (25)। (पढ़ें अजवायन खाने के फायदे)

सरसों

सरसों के तेल में डायसेलिग्लिसरॉल (Diacylglycerol) नामक तत्व होता है, जो वजन कम करने में मदद कर सकता है (26)। इसके अलावा, सरसों में पाए जाने वाला इरुसिक एसिड (Erucic acid) हानिकारक कोलेस्ट्रोल को कम करने में लाभकारी हो सकता है (27)। इन तत्वों की वजह से सरसों मेटाबॉलिज्म बढ़ने में उपयोगी हो सकता है।

7. दही – How to Increase Metabolism in Hindi

दही में लैक्टिक एसिड बैक्टीरिया होते हैं, जो आंतों के लिए फायदेमंद हो सकते हैं और पाचन में सहायता कर सकते हैं। यह भूख को नियंत्रित करने के साथ ब्लड शुगर को भी संतुलित करता है। इसलिए, शरीर का वजन नियंत्रित करने, ऊर्जा संतुलन और टाइप 2 मधुमेह से निपटने के लिए दही की सहायता ले सकते हैं (28)। मेटाबॉलिज्म बढ़ाने के आहार में एक बाउल दही शामिल कर लें। (पढ़ें दही खाने के फायदे)

8. डार्क चॉकलेट – Dark Chocolate Benefits in Hindi

मेटाबॉलिज्म बढ़ाने के उपाय – एक शोध के अनुसार, 14 दिन तक रोज 40 ग्राम डार्क चॉकलेट का सेवन करने से मेटाबॉलिज्म दर बेहतर हो सकती है। यह स्ट्रेस हार्मोन्स को नियंत्रित कर तनाव जैसी समस्याओं से राहत दिला सकते हैं (29)। इसके अलावा, डार्क चॉकलेट में कोको होता है, जिसमें एंटी-ओबेसिटी गुण होते हैं जो मोटापे को कम करने में मदद कर सकते हैं (30)।

9. हर्ब्स – How to Increase Metabolism in Hindi

तनाव भी वजन बढ़ने का एक अहम कारण होता है, जिससे मेटाबॉलिज्म कम हो सकता है। ऐसे में हर्ब्स की मदद ले सकते हैं। इनमें एंटी-एंग्जायटी गुण होते हैं, जो तनाव को कम करके रोग प्रतिरोधक क्षमता व ग्लूकोज मेटाबॉलिज्म को ठीक और ऊर्जा बढ़ाने में लाभकारी हो सकते हैं। हर्ब्स तनाव कम करके ब्लड शुगर और रक्तचाप को नियंत्रित रखने में मदद कर सकती हैं (31)। ये निम्नलिखित हर्ब्स काम आ सकती हैं जैसे :

  • शिजण्ड्रा
  • अश्वगंधा
  • मुलेठी
  • कोडोनोपसिस
  • वेलेरियन
  • कृष्णकमल
  • कैलिफोर्निया खसखस
  • हॉप्स
  • नींबू बाम

10. सेब का सिरका – Apple Cider benefits in Hindi

सेब के सिरके में एंटीऑक्सीडेंट गुण होते हैं, जो ऑक्सिडेटिव स्ट्रेस से आराम दिला सकते हैं। इसके अलावा इसका उपयोग मोटापे की वजह से होने वाले ह्रदय रोग व रक्तचाप और कोलेस्ट्रॉल को नियंत्रित रखने में भी सहायता मिल सकती है(32)।

अधिकतर पूछे जाने वाले सवाल – FAQ

मेटाबॉलिज्म बढ़ाने से क्या होता है?

मेटाबॉलिज्म दर जितनी अधिक होगी, आप उतनी ही अधिक कैलोरी बर्न करेंगे. आप जितनी अधिक कैलोरी बर्न करते हैं, उतना ही अधिक वजन कम होता है. उच्च मेटाबॉलिज्म होने से आप ऊर्जावान रहते हैं और आप पूरे दिन बेहतर महसूस करते हैं. बीमारियों से बचने के लिए जरूरी है कि हम अपने मेटाबॉलिज्म पर ध्यान दें.

मेटाबॉलिज्म कितने प्रकार के होते हैं?

मेटाबॉलिज्म आमतौर पर दो प्रकार का होता है- ‘हाई मेटाबॉलिज्म’ और ‘स्लो मेटाबॉलिज्म’। मेटाबॉलिज्म के दोनों प्रकार हमारी सेहत को प्रभावित करते हैं। इसलिए इसका संतुलित होना जरूरी है। अगर शरीर में मेटाबॉलिज्म की प्रकिया धीमी हो जाती है, तो शरीर सुस्त हो जाता है।

मेटाबॉलिज्म को धीमा कैसे करें?

जब आप अपने शरीर को कम कैलोरी प्रदान करते हैं, तो इससे समग्र चयापचय दर कम करने में मदद मिलती है। और जाहिर सी बात है कम कैलोरी के इस्तेमाल करने से, आपका शरीर उसी मात्रा में एनर्जी को इस्तेमाल करने की उम्मीद नहीं कर सकता है, जितनी ज्यादा कैलोरी की सेवन से मिल सकती है।

संदर्भ –

  1. Metabolism: MedlinePlus Medical Encyclopedia
  2. Water-induced thermogenesis – PubMed (nih.gov)
  3. Stress and metabolism – PubMed (nih.gov)
  4. Laugh Away the Fat? Therapeutic Humor in the Control of Stress-induced Emotional Eating – PMC (nih.gov)
  5. Energy expenditure of genuine laughter – PubMed (nih.gov)
  6. Sleep and Metabolism: An Overview – PMC (nih.gov)
  7. Alcohol and weight gain – Better Health Channel
  8. Breakfast – Better Health Channel
  9. Regular Breakfast Consumption and Type 2 Diabetes Risk Markers in 9- to 10-Year-Old Children in the Child Heart and Health Study in England (CHASE): A Cross-Sectional Analysis – PMC (nih.gov)
  10. Metabolic implications of dietary trans-fatty acids – PubMed (nih.gov)
  11. Beneficial effects of green tea: A literature review – PMC (nih.gov)
  12. Nut consumption and risk of metabolic syndrome and overweight/obesity: a meta-analysis of prospective cohort studies and randomized trials – PMC (nih.gov)
  13. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals – PubMed (nih.gov)
  14. Paradoxical Effects of Fruit on Obesity – PMC (nih.gov)
  15. Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article – PMC (nih.gov)
  16. A high-protein diet for reducing body fat: mechanisms and possible caveats – PMC (nih.gov)
  17. Omega-3 fatty acids in obesity and metabolic syndrome: a mechanistic update – PubMed (nih.gov)
  18. Omega-3 fatty acids, hepatic lipid metabolism, and nonalcoholic fatty liver disease – PubMed (nih.gov)
  19. Iron, thermoregulation, and metabolic rate – PubMed (nih.gov)
  20. Targeting Inflammation-Induced Obesity and Metabolic Diseases by Curcumin and Other Nutraceuticals – PMC (nih.gov)
  21. (PDF) Chili pepper as a body weight-loss food (researchgate.net)
  22. Fenugreek Seed Extract Inhibit Fat Accumulation and Ameliorates Dyslipidemia in High Fat Diet-Induced Obese Rats – PMC (nih.gov)
  23. Beneficial Effects of an Aged Black Garlic Extract in the Metabolic and Vascular Alterations Induced by a High Fat/Sucrose Diet in Male Rats – PMC (nih.gov)
  24. Cinnamon effects on metabolic syndrome: a review based on its mechanisms – PMC (nih.gov)
  25. Hypolipidemic Effects of Seed Extract of Celery (Apium graveolens ) in Rats Mansi K, Abushoffa AM, Disi A, Aburjai T – Phcog Mag
  26. Dietary effects of diacylglycerol rich mustard oil on lipid profile of normocholesterolemic and hypercholesterolemic rats – PMC (nih.gov)
  27. Dietary effect of gamma-linolenic acid on the lipid profile of rat fed erucic acid rich oil – PubMed (nih.gov)
  28. The Potential Role of Yogurt in Weight Management and Prevention of Type 2 Diabetes – PubMed (nih.gov)
  29. Metabolic effects of dark chocolate consumption on energy, gut microbiota, and stress-related metabolism in free-living subjects – PubMed (nih.gov)
  30. doi:10.1016/j.nut.2004.10.008 (mit.edu)
  31. Using Herbal Remedies to Maintain Optimal Weight – PMC (nih.gov)
  32. Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats – PubMed (nih.gov)

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