Kodi Adaptogens Ndi Chiyani Ndipo Angakuthandizeni Kukulitsa Ntchito Yanu?

Zamkati

• Kodi adaptogens ndi chiyani?
• Kodi ma adaptogens amagwira ntchito bwanji m'thupi?
• Kodi maubwino amtundu wa adaptogens ndi ati?
• Kodi ma adaptogen akuthandizani pakuchita bwino kwanu?
• Kodi mungapeze bwanji ma adaptogen ambiri pazakudya zanu?
• Onaninso za

Mapiritsi amakala. Collagen ufa. Mafuta a kokonati. Zikafika pazinthu zamtengo wapatali, zikuwoneka kuti pali chakudya "chatsopano" kapena chothandizira kwambiri sabata iliyonse. Koma akuti chiyani? Chakale ndi chatsopano. Nthawi ino kuzungulira, aliyense kuchokera ku naturopaths ndi yogis kupita kwa opsinjika ndi mafani olimbitsa thupi amalankhula za zomwe zakhala zikuchitika kwanthawi yayitali: adaptogens.

Kodi adaptogens ndi chiyani?

Ngakhale mukungomva kulira kwa ma adaptogens, akhala gawo la mankhwala a Ayurvedic, Chinese, ndi njira zina kwazaka zambiri. ICYDK, iwo ndi gulu la zitsamba ndi bowa zomwe zimathandiza kulimbikitsa thupi lanu kukana zinthu monga kupsinjika maganizo, matenda, ndi kutopa, anatero Holly Herrington, katswiri wa zakudya zovomerezeka ndi Center for Lifestyle Medicine ku Northwestern Memorial Hospital ku Chicago.

Adaptogens amaganiziridwanso kuti ndi chida chothandizira kulinganiza thupi mwa kuwongolera mahomoni, akutero dokotala wogwira ntchito, Brooke Kalanick, N.D., dokotala wovomerezeka wa naturopathic. Pochita izi, Dave Asprey, woyambitsa ndi CEO wa Bulletproof, akuwafotokoza ngati zitsamba zomwe zimalimbana ndi kupsinjika kwachilengedwe komanso kwamaganizidwe. Zikumveka zamphamvu eti?

Kodi ma adaptogens amagwira ntchito bwanji m'thupi?

Chikhulupiriro chachipatala ndi chakuti zitsamba izi (monga rhodiola, ashwagandha, mizu ya licorice, mizu ya maca, ndi mane wa mkango) zimathandizira kubwezeretsa kulumikizana pakati paubongo wanu ndi adrenal gland poyerekeza hypothalamic-pituitary-endocrine axis-yomwe imadziwikanso kuti thupi "tsinde lopanikizika." Mzerewu ndi womwe umayang'anira kugwirizana pakati pa ubongo ndi mahomoni opsinjika maganizo, koma sizimagwira ntchito bwino nthawi zonse, akutero Kalanick.

Kalanick akuti: "Mukakhala pamavuto osalekeza amakono, ubongo wanu umapempha thupi lanu kuti likuthandizeni kuthana ndi kupsinjika, komwe kumapangitsa kuti nthawi ndi kutulutsidwa kwa mahomoni opsinjika a cortisol asokonekere," akutero Kalanick. Mwachitsanzo, izi zitha kutanthauza kuti zimatenga nthawi yayitali kuti thupi lanu lipange cortisol, ndiyeno nthawi yayitali kuti izi zitheke, atero Asprey. Kwenikweni, mahomoni anu amachoka-kilter pamene pali kusagwirizana kwa ubongo ndi thupi.

Koma ma adaptogens angathandize kubwezeretsa kulankhulana kumeneku pakati pa ubongo ndi adrenal glands, omwe ali ndi udindo wopanga ndi kulamulira mahomoni ena osiyanasiyana monga adrenaline, poyang'ana pa HPA axis, akuti Kalanick. Adaptogens amathanso kuthandizira kuthana ndi kuyankha kwamahomoni pazovuta zina, akuwonjezera Herrington.

Mwinamwake mukuganiza kuti lingaliro la zitsamba-zonse-lingaliro ndilabwino kwambiri kuti likhale loona? Kapena mwina nonse mwalowa, ndipo mwakonzeka kulowa m'malo ogulitsira zakudya zam'deralo. Koma mfundo ndi iyi: Kodi ma adaptogen amagwiradi ntchito? Ndipo mukuyenera kuwawonjezera pazomwe mumachita bwino kapena kudumpha?

Kodi maubwino amtundu wa adaptogens ndi ati?

Ma Adaptogen sikuti ali pa radar ya othandizira ambiri, akuti Herrington. Koma kafukufuku wina wapeza kuti ma adaptogen ali ndi kuthekera kochepetsera nkhawa, kukonza chidwi, kuwonjezera kupirira, ndikulimbana ndi kutopa. Ndipo pagulu lalikulu la "adaptogens" pali mitundu yosiyanasiyana, akufotokoza Kalanick, omwe anafufuzidwa mosiyanasiyana.

Ma adaptogens ena monga ginseng, rhodiola rosea, ndi mizu ya maca amatha kukhala olimbikitsa, zomwe zikutanthauza kuti atha kukulitsa magwiridwe antchito amalingaliro komanso kupirira kwakuthupi. Zina, monga ashwagandha ndi basil yoyera, zitha kuthandizira thupi kutulutsa mphamvu za cortisol mukapanikizika kwambiri. Ndipo mwina simunadziwe kuti anti-kutupa katundu wa turmeric ndi gawo la chifukwa chake zokometsera zapamwambazi zilinso m'banja la adaptogen.

Kodi ma adaptogen akuthandizani pakuchita bwino kwanu?

Chifukwa ma adaptogen akuyenera kuthandiza thupi lanu kuzolowera zovuta, ndizomveka kuti nawonso amalumikizidwa mwanjira zolimbitsa thupi, zomwe zimapangitsa kuti thupi lanu likhale lopanikizika, atero Audra Wilson, yemwe ndi wolemba zamankhwala wovomerezeka, ndi Metabolic Health and Surgical Weight Loss Center ku Northwestern Chipatala cha Medicine Delnor.

Adaptogens amatha kutenga nawo gawo pazolimbitsa thupi zazifupi komanso zazitali kwa othamanga amphamvu komanso opirira, akutero Asprey. Mwachitsanzo, mutatha CrossFit WOD yaifupi, mukufuna kuti thupi lanu lichepetse kuchuluka kwa cortisol yopangidwa kuti mutha kuchira mwachangu, akutero. Koma kwa othamanga opirira omwe akhala akuthamanga kwa maola asanu, asanu ndi limodzi, asanu ndi awiri, ma adaptogens angathandize kuti kupsinjika maganizo kusasunthike kuti musamatenthe kwambiri, kapena kuzimiririka pakati pa kuthamanga.

Koma zolimbitsa thupi sizitsimikizika. "Pali kafukufuku wochepa kwambiri wokhudzana ndi ma adaptogens onse, ndipo ngati simukudziwa kuti chowonjezera chomwe mukutenga chidzakuthandizani kuchita bwino kapena kuchira, ndikupangira kusiya," akutero wasayansi yochita masewera olimbitsa thupi, Brad. Schoenfeld, Ph.D., pulofesa wothandizira maphunziro a sayansi ku Lehman College ku New York komanso wolemba Wamphamvu ndi Wosema. "Sindikulimbikitsa iwowo chifukwa pali njira zambiri zofufuzira zomwe zingakuthandizeni kulimbitsa thupi," akuwonjezera katswiri wazolimbitsa thupi a Pete McCall, C.P.T., wolandila All About Fitness podcast. "Koma sizikutanthauza kuti sangapangitse kuti munthu azimva bwino." (ICYW, zinthu zothandizidwa ndi sayansi zomwe zingakuthandizeni kukhala wathanzi: kutikita masewera, masewera olimbitsa mtima, komanso zovala zatsopano zolimbitsa thupi.)

Koma ngakhale iwo akhoza kusintha olimba kuchira ndi ntchito, adaptogens sagwira ntchito ngati kapu ya khofi, anati Herrington-simumva zotsatira yomweyo. Muyenera kuwatenga kwa masabata asanu ndi limodzi mpaka 12 asanamangidwe m'dongosolo lanu kuti apange kusiyana kulikonse, akutero.

Kodi mungapeze bwanji ma adaptogen ambiri pazakudya zanu?

Adaptogens amabwera mosiyanasiyana, kuphatikiza mapiritsi, ufa, mapiritsi osungunuka, zowonjezera zamadzi, ndi tiyi.

Pa adaptogen iliyonse, momwe mumatengera imatha kukhala yosiyana pang'ono. Mwachitsanzo, mutha kupeza turmeric ngati kuwombera kwamadzi atsopano, ufa wowuma wa turmeric kuti muyike mu smoothies, kapena kuyitanitsa "mkaka wagolide" turmeric latte, akutero Dawn Jackson Blatner, R.D.N., wolemba mabuku. Kusinthanitsa Kwapamwamba Kwambiri. Kuti mupindule ndi ginger, mutha kuyesa tiyi wa ginger kapena mbale zosakaniza.

Ngati musankha chowonjezera cha adaptogen, Asprey amalimbikitsa kuti muwonetsetse kuti mukupeza zitsamba zoyera. Koma zindikirani kuti ma adaptogen savomerezedwa mwalamulo kuti agwiritsidwe ntchito kwathunthu kapena kuyendetsedwa ndi FDA.

Zotsatira za adaptogens: Adaptogens mwina sangathandizire pamavuto monga nkhawa komanso kukhumudwa, atero a Herrington. Koma atha kupereka maubwino kwa anthu athanzi omwe akufuna njira yachilengedwe yochepetsera kupsinjika. Izi zitha kugwiritsidwanso ntchito kuchira kwanu. Mwachitsanzo, ngati mukuphunzitsira chochitika kapena mpikisano, ndipo mukumva ngati minofu yanu (kapena minofu yamisala) ikubwerera pang'onopang'ono kusiyana ndi masiku onse, kungakhale bwino kufunsa dokotala wanu za kuyesa, kunena, turmeric (yomwe imadziwika kuti kuthandizira kuchepetsa kutupa), atero a Wilson. Kukambirana uku ndi katswiri sikungakambirane chifukwa ma adaptogens ena amatha kusokoneza mankhwala enaake, akuwonjezera Herrington.

Izi zati, ma adaptogen sayenera kugwiritsidwa ntchito m'malo mochira, atero a McCall. "Ngati mukuda nkhawa kuti simukuchira bwino pakulimbitsa thupi kwanu, ndikupangira kuti mungowonjezera tsiku lopumula ku ndandanda yanu yophunzitsira, yomwe yawonetsedwa kuti ikuthandizira kukonza minofu, mosiyana ndi ma adaptogens, omwe akadali ogwedezeka. pa kafukufukuyu, "akutero. (Kuchita masewera olimbitsa thupi mopitirira muyeso ndi kwenikweni. Nazi zifukwa zisanu ndi zinayi zomwe simuyenera kupita ku masewera olimbitsa thupi tsiku lililonse.)

Koma ngati mukufuna kuyesa ma adaptogens kumbukirani kuti ndi gawo limodzi lokha lazaumoyo lomwe liyenera kukhala ndi zakudya zopatsa thanzi komanso njira zochira. Chifukwa chake ngati mukuyang'ana kuti musangalatse masewera anu ndikuchira, Schoenfeld akuwonetsa kuti muziyang'ana pazoyambira: chakudya chambiri pazakudya zonse, mapuloteni apamwamba kwambiri, mbewu zonse, ndi mafuta athanzi molumikizana ndi masiku obwezeretsa ndi kupumula kwamasiku.

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