Ubwino Wodabwitsa wa Ashwagandha Zomwe Zingakupangitseni Kuyesa Adaptogen iyi

Zamkati

• Phindu la Ashwagandha
• Amachepetsa Magazi A shuga
• Amachepetsa Kupsinjika Maganizo ndi Nkhawa
• Mulole Kuchulukitsa Misala Ya Minyewa
• Imasintha Kukumbukira ndi Kugwiritsa Ntchito Ubongo
• Amachepetsa Cholesterol Ndipo Amasintha Thanzi La Mtima
• Bwino chitetezo ndi amachepetsa ululu
• Mulole Thandizo ndi PCOS
• Muthane ndi Khansa
• Ndani Ayenera Kupewa Ashwagandha?
• Momwe Mungatengere Muzu wa Ashwagandha
• Onaninso za

Mizu ya Ashwagandha yakhala ikugwiritsidwa ntchito kwazaka zopitilira 3,000 muzamankhwala a Ayurvedic ngati mankhwala achilengedwe ku zovuta zambiri. (Yogwirizana: Ayurvedic Skin-Care Malangizo Omwe Akugwirabe Ntchito Masiku Ano)

Mapindu a Ashwagandha akuwoneka kuti alibe malire. "Ndichitsamba chimodzi chomwe chimakhala ndi zotsatira zabwino zambiri ndipo palibe zotsatira zodziwika bwino zikagwiritsidwa ntchito moyenera," anatero Laura Enfield, N.D., dokotala wa naturopathic ku San Mateo, CA, ndi membala wa bungwe la California Naturopathic Doctors Association.

Muzu wa Ashwagandha - gawo lamphamvu kwambiri lazomera - limadziwika bwino pochepetsa kupsinjika. Koma ndizokondedwa kwambiri pakati pa azitsamba chifukwa zopindulitsa zake zimakhala ndi mikhalidwe yosiyanasiyana komanso matenda omwe amakhudza miyoyo ya anthu ambiri tsiku ndi tsiku, akutero Irina Logman, katswiri wa zamankhwala wodziwika bwino padziko lonse lapansi komanso woyambitsa matenda a acupuncturist komanso woyambitsa Advanced Holistic Center ku NYC.

Phindu la Ashwagandha limachokera makamaka pakukwanitsa kwake kukhala ngati adaptogen-kapena kuthandizira momwe thupi limayankhira pamavuto ndikuwongolera magwiridwe antchito amthupi, Enfield akufotokoza. (Dziwani zambiri: Kodi ma Adaptogens ndi ati ndipo angakuthandizireni kuchita masewera olimbitsa thupi?) Ashwagandha ufa kapena kapisozi wamadzi-mitundu iwiri yosavuta kwambiri kuti thupi lanu liyamwe-ndiyosunthika, zitsamba zimapezeka mumabanja onse achimwenye, ofanana ndi ginseng ku China, akuwonjezera Enfield. Ndipotu, nthawi zambiri amatchedwa Indian ginseng komanso Withania somnifera.

Mwachidule, phindu lalikulu la ashwagandha ndikuti limabweretsa malingaliro ndi thupi chifukwa cha ntchito zake zambiri komanso kusinthasintha.

Phindu la Ashwagandha

Ubwino wa Ashwagandha umakhudza kwambiri nkhawa zonse. Kusanthula kwa 2016 mu Mapangidwe Amakono a Pharmaceutical anapeza chomeracho chapadera chamankhwala amthupi chimapangitsa kukhala njira yovomerezeka yochizira ya immunotherapy komanso kuchiza nkhawa, khansa, matenda oyambitsidwa ndi tizilombo tating'onoting'ono, komanso matenda a neurodegenerative. Kufufuza kwina mu Ma Sayansi ya Moyo Wam'magulu kumawonjezera kulimbana ndi kutupa, kupsinjika, matenda amtima, ndi matenda ashuga pamndandandawu.

"Anecdotally, ashwagandha yakhala ikugwiritsidwa ntchito ngati chopatsa mphamvu kuti athandize ana owonda kulemera; chithandizo chothandizira njoka zapoizoni kapena zinkhanira kuluma; odana ndi zotupa zotupa zopweteka, zithupsa, ndi zotupa; komanso ngati chithandizo chowonjezera kuchuluka kwa umuna ndi motility, kukonza chonde kwa abambo, "akutero Enfield.

Apa, sayansi ya zina mwazinthu zotsimikizika kwambiri za ashwagandha.

Amachepetsa Magazi A shuga

Ashwagandha itha kuthandizira kukulitsa chidwi cha insulin mwa anthu athanzi komanso mwa iwo omwe ali ndi shuga wambiri m'magazi, atero Logman.

Kafukufuku waku Irani wa 2015 adapeza kuti muzu udathandizira kusintha kwa magazi m'magazi a hyperglycemic pochepetsa kutupa ndikuwonjezera mphamvu ya insulin, komanso kafukufuku wakale mwa anthu omwe ali ndi matenda a shuga ofatsa a 2 omwe ashwagandha adatsitsa magazi m'magazi ofanana ndi mankhwala am'magazi a hypoglycemic.

Ma bonasi ena: "Nthawi zambiri timawona odwala matenda ashuga akweza ma lipid panels, ndipo kafukufukuyu mwa anthu adawonetsanso kuchepa kwakukulu kwa cholesterol yonse, LDL, ndi triglycerides, chifukwa chake phindu lidachulukanso," akuwonjezera Enfield.

Amachepetsa Kupsinjika Maganizo ndi Nkhawa

"Ashwagandha adawonetsedwa kuti amachepetsa cortisol [mahomoni opsinjika] ndikuwonjezera kuchuluka kwa DHEA, mahomoni omwe amatsutsana ndi ntchito ya cortisol mwa anthu," akutero Enfield. Zotsatira zotsutsana ndi nkhawa za muzu wa ashwagandha zitha kukhala chifukwa, mwa zina, kuthekera kwake kutsanzira ntchito ya GABA yochepetsetsa ya neurotransmitter, yomwe imathandizira kuchepetsa kuchulukirachulukira kwa ma neuron ena, kulimbikitsa kugona bwino komanso kukweza malingaliro, akutero Enfield. (Zogwirizana: 20 Njira Zokuthandizani Kupanikizika Kuti Muchotse ASAP)

Ndipo izi zimathandizira kuti muchepetse kupsinjika. Ngati muzu wa ashwagandha uletsa kupsinjika, ndiye kuti muli ndi thanzi labwino, popeza kupsinjika kumatsimikizika kuti kumayambitsa mavuto ambiri, monga kupweteka mutu, kupweteka m'mimba, kutopa, ndi kusowa tulo, akuwonjezera Logman.

Mulole Kuchulukitsa Misala Ya Minyewa

Kafukufuku wa 2015 wofalitsidwa mu Journal ya International Society of Sports Nutrition adapeza kuti amuna omwe amaphatikiza mphamvu zawo ndi 300mg ya mizu ya ashwagandha kawiri patsiku kwamasabata asanu ndi atatu, adapeza minofu yolimba kwambiri komanso mphamvu, ndipo anali ndi kuwonongeka kochepa kwa minyewa, poyerekeza ndi gulu la placebo. Kafukufuku wam'mbuyomu wapeza zotsatira zofanana (ngakhale, mwina osati zamphamvu) mwa amayi.

Pali zinthu zingapo zomwe zikusewera pano: Choyamba, maubwino a ashwagandha azaumoyo akuphatikiza testosterone yowonjezerapo, koma "chifukwa ashwagandha ndi adaptogen itha kukhala yokhudza ma hormonal and biochemically," akuwonjezera Enfield. (Zokhudzana: Pezani Phindu la Ma Hormone Anu Kuti Mumasule Thupi Lanu Labwino Kwambiri)

Imasintha Kukumbukira ndi Kugwiritsa Ntchito Ubongo

"Kafukufuku wambiri akuwonetsa kuti ashwagandha ndiyothandiza kwambiri pakuthandizira kukumbukira komanso kugwira ntchito kwa ubongo," akutero Enfield. "Zasonyezedwa kuti zimachepetsa, zimasiya, kapena zimasintha kutupa kwa mitsempha ndi kuwonongeka kwa synapse kumawoneka mu ubongo." Kugwiritsa ntchito moyenera kumatha kuthandizira kuthandizira ubongo wanu ndikuwonjezera zovuta zomwe mungapewe kuti zisachitike.

Kuphatikiza apo, kuthekera kwake kuchepetsa nkhawa komanso kugona bwino kumathandizira kuti ubongo uzigwira ntchito motero kukumbukira, akuwonjezera Logman. (Zokhudzana: Adaptogen Elixirs for More Energy and Less stress)

Amachepetsa Cholesterol Ndipo Amasintha Thanzi La Mtima

"Zotsutsana ndi zotupa za Ashwagandha zimachepetsa cholesterol ndikuchepetsa zolembera zomwe zimawonjezera chiopsezo cha matenda amtima," akutero Logman. Kuphatikiza apo, ashwagandha imakulitsa kupirira kwa minofu komwe kumatha kusintha magwiridwe antchito amtima, akuwonjezera Enfield. Ndi yamphamvu kwambiri pamtima ikagwiritsidwa ntchito molumikizana ndi zitsamba zina za Ayurvedic zotchedwa Terminalia arjuna, akuwonjezera.

Bwino chitetezo ndi amachepetsa ululu

"Ashwagandha alinso ndi mphamvu yodabwitsa yolimbikitsa chitetezo cha mthupi komanso kuchepetsa kutupa," akutero Enfield. "Ma steroidal omwe amapezeka ku ashwagandha awonetsedwa kuti ali ndi mphamvu yolimbana ndi zotupa kuposa hydrocortisone." Izi zimachitika chifukwa chotupa kwambiri komanso matenda monga nyamakazi, akuwonjezera.

Mu makoswe, chotsitsacho chathandizira kuthana ndi nyamakazi ndikuchepetsa kutupa, malinga ndi kafukufuku wina wa 2015. Ndipo kafukufuku wina waku Japan wa 2018 adapeza kuti mizu ya ashwagandha imathandizira kuchepetsa kutupa pakhungu mwa anthu.

Mulole Thandizo ndi PCOS

Pomwe Enfield akuti amagwiritsa ntchito ashwagandha kuthandiza azimayi omwe ali ndi polycystic ovarian syndrome (PCOS), oweruza azachipatala akadapezabe phindu la ashwagandha. PCOS ndi zotsatira za kuchuluka kwa androgens ndi insulini, zomwe zimasokoneza ntchito ya adrenal ndipo zingayambitse kusabereka, akufotokoza. "PCOS ndi malo otsetsereka: Mahomoni akakhala kuti sali bwino, nkhawa za munthu zimachulukirachulukira, zomwe zimatha kubweretsa mavuto ambiri." Izi ndizomveka chifukwa chake ashwagandha atha kukhala zitsamba zabwino kwambiri pa PCOS, chifukwa imayeza shuga wamagazi, cholesterol, ndi mahomoni ogonana-kungotchulapo ochepa.

Muthane ndi Khansa

Ashwagandha imalimbikitsanso chitetezo cha mthupi, chomwe chingathandize kuthana ndi zomwe chitetezo chanu chachilengedwe chimatenga mukamachita chemo ndi radiation, atero Enfield. Koma kafukufuku wowerengeka wa 2016 mu Chakudya Cham'madzi & Kafukufuku Wazakudya malipoti a ashwagandha atha kukhala ndi luso lolimbana ndi zotupa, zomwe zimapangitsa kuti zikhale zotsutsana kuti zithandizire kupewa kufalikira kwa khansa.

"Pakhala pali maphunziro kuyambira 1979 mu mitundu yazinyama ndi zotupa, pomwe kukula kwa chotupacho kwachepa," akutero Enfield. Mu kafukufuku wina waposachedwapa mu BMC Complementary and Alternative Medicine, ashwagandha adathandizira antioxidant ntchito ndikuchepetsa ma cytokines otupa m'maselo a khansa mkati mwa maola 24 okha.

Ndani Ayenera Kupewa Ashwagandha?

Ngakhale kuti, "kwa anthu ambiri, ashwagandha ndi zitsamba zotetezeka kwambiri zomwe zimatengedwa tsiku ndi tsiku," akutero Enfield, muyenera kukaonana ndi dokotala musanayambe. Pali mbendera ziwiri zofiira zomwe zimadziwika potenga ashwagandha:

Palibe kafukufuku wokwanira wokhudza chitetezo cha ashwagandha kwa amayi apakati kapena oyamwitsa kapena kwa iwo omwe ali ndi matenda omwe analipo kale. "Ashwagandha imatha kuthandiza kuchiza zizindikiro zina ndikupangitsa zina kukhala zovuta," akutero Logman. Mwachitsanzo, zimathandizira kuchepetsa shuga m'magazi, koma ngati muli ndi matenda a shuga 1, zitha kuwatsitsa mpaka kufika pamlingo wowopsa. Chimodzimodzinso ngati mutenga kuti muchepetse kuthamanga kwa magazi koma mutatenga kale beta-blocker kapena mankhwala ena omwe akuyenera kutsitsa kuthamanga kwa magazi - zonsezi zingapangitse kuti chiwerengerocho chikhale choopsa. (Muyenera kuwerenga: Momwe Zakudya Zakudya Zingagwirizane ndi Mankhwala Anu)

Ngati mukumwa mankhwala aliwonse kapena muli ndi vuto lililonse lathanzi, ingoyendetsani kaye ndi dokotala kuti athe kutsimikizira kuti muli otetezeka kutenga chowonjezera.

Momwe Mungatengere Muzu wa Ashwagandha

Magawo onse am'munda atha kugwiritsidwa ntchito, koma mwina mutha kufikira muzu. "Mzu wa Ashwagandha uli ndi zinthu zambiri zomwe zimagwira ntchito makamaka ma ananides, omwe amagwiritsidwa ntchito kwambiri. Komabe, si zachilendo kugwiritsa ntchito tsamba la ashwagandha popanga tiyi kapena kugwiritsa ntchito magawo awiriwa," akutero Enfield.

Chomeracho chimabwera m'njira zosiyanasiyana kuphatikiza tiyi ndi makapisozi, koma ashwagandha ufa ndi madzi ndizosavuta kuti thupi lizitenga, ndipo ufa watsopano wa ashwagandha umaganiziridwa kuti umakhala wamphamvu kwambiri, akuwonjezera. Logman akuti ufa ndi wosavuta chifukwa mutha kungowaza muzakudya zanu, ma smoothies, kapena khofi yam'mawa ndipo ilibe kukoma.

Mlingo woyambira wotetezeka ndi 250mg patsiku, akutero Enfield, koma ndibwino kuti mulankhule ndi dokotala wanu kuti mupeze mlingo wokhazikika (komanso wovomerezedwa ndi chitetezo).

Onaninso za