IziBonelelo eziMangalisayo zeAshwagandha eziya kukwenza ukuba ufune ukuzama le Adaptogen

Umxholo

• Izibonelelo zeAshwagandha
• Yehlisa amaNqanaba eSwekile eGazi
• Yehlisa uxinzelelo kunye noxinzelelo
• Inokunyusa iMiscle Mass
• Ukuphucula iMemori kunye nokusebenza kwengqondo
• Yehlisa iCholesterol kwaye iphucula impilo yentliziyo
• Iphucula ukungakhuseleki kunye nokunciphisa iintlungu
• Ngamana Uncedo ngePCOS
• Ngamana Ukulwa noMhlaza
• Ngubani omele aphephe i-Ashwagandha?
• Uyithatha njani iAshwagandha Root
• Uphengululo lwe

Ingcambu ye-Ashwagandha sele isetyenzisiwe ngaphezulu kweminyaka engama-3 000 kumayeza e-Ayurvedic njengeyeza lonyango kwindalo ezininzi. (Eyeleleneyo: Iingcebiso ze-Ayurvedic zokhathalelo lwesikhumba ezisasebenza namhlanje)

Izibonelelo zeAshwagandha zibonakala zingenasiphelo. "Yimifuno enye eneempembelelo ezininzi kwaye akukho miphumo eyaziwayo xa isetyenziswe kakuhle," kusho uLaura Enfield, N.D., ugqirha we-naturopathic eSan Mateo, CA, kunye nelungu lebhodi le-California Naturopathic Doctors Association.

Ingcambu ye-Ashwagandha-yeyona ndawo inamandla yesityalo-yaziwa kakhulu ngokunciphisa amanqanaba oxinzelelo. Kodwa yeyona nto ndiyithandayo phakathi kwamakhambi kuba izibonelelo zayo zichaphazela zonke iimeko ezahlukeneyo kunye nezifo ezichaphazela ubomi babantu yonke imihla, utshilo u-Irina Logman, i-herbalist kunye ne-acupuncturist eqinisekiswe yibhodi kuzwelonke kunye nomseki weZiko eliPhambili le-Holistic kwi-NYC.

Inzuzo ye-Ashwagandha ubukhulu becala ivela kwisakhono sayo sokusebenza njenge-adaptogen-okanye ukuxhasa impendulo eguquguqukayo yomzimba kuxinzelelo kunye nokulungelelanisa imisebenzi eqhelekileyo yomzimba, u-Enfield uyacacisa. (Funda nzulu: Zintoni iiAdaptogens kwaye zinokukunceda na amandla akho okusebenza?) I-Ashwagandha powder okanye i-capsule engamanzi-ezi ndlela zimbini zilula emzimbeni wakho ukuba zifunxe-zixhaphake kakhulu, imifuno ingafunyanwa kumakhaya onke amaIndiya, ngokufanayo ne-ginseng e-China, yongeza i-Enfield. Ngapha koko, ngokuqhelekileyo ibizwa ngokuba yi-ginseng yaseIndiya kunye U-Andania somnifera.

Ngamafutshane, inzuzo enkulu ye-ashwagandha kukuba izisa ibhalansi engqondweni nasemzimbeni ngenxa yemisebenzi emininzi kunye nokuguquguquka.

Izibonelelo zeAshwagandha

Izibonelelo ze-Ashwagandha zigubungela inkxalabo enkulu. Uhlalutyo lokufunda ngo-2016 kwi Uyilo lwaMayeza ngoku Ufumene ulwakhiwo olwahlukileyo lwesityalo esenza ukuba lube yindlela efanelekileyo yonyango lwe-immunotherapy kunye nonyango lwexhala, umhlaza, usulelo lwe-microbial, kunye nokuphazamiseka kwemithambo-luvo. Olunye uhlalutyo lophononongo kwi IiSayensi zoBomi zeSelula kunye neMolekyuli yongeza ukulwa nokuvuvukala, uxinzelelo, isifo senhliziyo, kunye nesifo sikashukela kolo luhlu.

Ngokungathandabuzekiyo, i-ashwagandha isetyenziswe njengetonic ukunceda abantwana ababhityileyo ukuba batyebe; unyango olongezelelweyo lokulunywa yinyoka enetyhefu okanye i-scorpion; i-anti-inflammatory yokudumba okubuhlungu, amathumba, kunye ne-hemorrhoids; kwaye njengonyango lokwandisa inani lesidoda kunye motility, ukuphucula ukuzala kwamadoda, utshilo u-Enfield.

Apha, inzululwazi ngasemva kwezinye zezona zibonelelo ziqinisekisiweyo ze-ashwagandha.

Yehlisa amaNqanaba eSwekile eGazi

I-Ashwagandha inokunceda ukonyusa uvelwano lwe-insulin kubantu abasempilweni nakwabo baneswekile ephezulu yegazi, utshilo uLogman.

Uphononongo olwenziwa eIran ngo-2015 lwafumanisa ukuba ingcambu inceda ukubuyisela iswekile yegazi kwiigundane ze-hyperglycemic ngokunciphisa ukudumba kunye nokuphucula ubuntununtunu be-insulin, kunye nophando oludala ebantwini abanesifo seswekile se-2 esifumene i-ashwagandha yehlisa iswekile yegazi efana neyeza lomlomo le-hypoglycemic.

Ezinye iibhonasi: "Amaxesha amaninzi sibona izigulana ezinesifo seswekile ziye zaphakamisa iipaneli zeepidid, kwaye olu phononongo ebantwini lukwabonisa ukwehla okubonakalayo kwecholesterol epheleleyo, i-LDL, kunye ne-triglycerides, ngenxa yoko isibonelelo saphindaphindeka," wongeza u-Enfield.

Yehlisa uxinzelelo kunye noxinzelelo

"I-Ashwagandha ibonakalisiwe ukunciphisa amanqanaba e-cortisol [ihormone yoxinzelelo] kunye nokunyusa amanqanaba e-DHEA, ihomoni elwa nomsebenzi we-cortisol ebantwini, utshilo u-Enfield. Iziphumo ezichaseneyo noxinzelelo lweengcambu ze-ashwagandha zinokubangelwa, ngokuyinxenye, kukukwazi kwayo ukulinganisa umsebenzi we-GABA ye-neurotransmitter ezolisayo, enceda ukunciphisa ukungasebenzi kwezinye ii-neurons, ukukhuthaza ukulala okuhle nokuphakamisa imo, utshilo u-Enfield. (Idibeneyo: 20 Iingcebiso zoNcedo lweNgcaciso kwiinkqubo zokuCima i-ASAP)

Kwaye loo nto ilawula ukunceda ngaphezulu koxinzelelo olusezantsi. Ukuba ingcambu ye-ashwagandha ithintela uxinzelelo, ke uya kuba yimpilo ngokubanzi, njengoko uxinzelelo lubonakalisiwe ludala iingxaki ezininzi, ezinjengeentloko, isisu esibuhlungu, ukudinwa kunye nokuqaqanjelwa sisisu, wongeza uLogman.

Inokunyusa iMiscle Mass

Uphononongo luka-2015 olupapashwe kwi Ijenali yoMbutho waMazwe ngaMazwe weSondlo seMidlalo bafumanise ukuba amadoda adibanisa uqeqesho lwawo lwamandla kunye ne-300mg yeengcambu ze-ashwagandha kabini ngemini kangangeeveki ezisibhozo, afumana ubunzima obukhulu bemisipha kunye namandla, kwaye anomonakalo omncinci wezihlunu, xa kuthelekiswa neqela le-placebo. Uphando lwangaphambili lufumene iziphumo ezifanayo (nangona kunjalo, mhlawumbi zingomelelanga) kwiziphumo zabafazi.

Kukho izinto ezimbalwa ezidlalwayo apha: Inye, izibonelelo ze-ashwagandha zezempilo zibandakanya ukwanda kwe testosterone, kodwa "kuba i-ashwagandha yi-adaptogen inokuchaphazela ngakumbi iihomoni kunye ne-biochemical," yongeza i-Enfield. (Idibeneyo: Thatha i-Hormone yakho ukuKwenza uMzimba wakho oPhambili)

Ukuphucula iMemori kunye nokusebenza kwengqondo

Izifundo ezininzi zibonisa ukuba i-ashwagandha isebenza kakhulu ekuxhaseni inkumbulo nokusebenza kwengqondo, utshilo u-Enfield. "Kubonakalisiwe ukucotha, ukuyeka, okanye ukuguqula ukudumba kwemithambo-luvo kunye nelahleko ye-synapse ebonwa kukuwohloka kwengqondo." Ukuyisebenzisa ngokufanelekileyo kunokunceda ukuxhasa ukusebenza kwengqondo yakho kunye nokwandisa amathuba okuthintela i-neurodegeneration.

Kwaye amandla ayo okunciphisa uxinzelelo kunye nokuphucula ukulala kuphucula ukusebenza kwengqondo kwaye ke inkumbulo yongeza uLogman. (Idibeneyo: I-Adaptogen Elixirs yamandla amaninzi kunye noxinzelelo oluncinci)

Yehlisa iCholesterol kwaye iphucula impilo yentliziyo

"Iipropathi ezichasene nokudumba okuku-Ashwagandha zinciphisa i-cholesterol kunye nokunciphisa amanqaku okumakisha anyusa umngcipheko wesifo sentliziyo," utshilo uLogman. Ngapha koko, i-ashwagandha yonyusa unyamezelo lwemisipha olunokuthi ngokungangqalanga luphucule ukusebenza kwentliziyo, yongeza i-Enfield. Inamandla ngakumbi kwintliziyo xa isetyenziswe kunye nenye imifuno ye-Ayurvedic ebizwa I-Terminalia arjuna, uyongezelela.

Iphucula ukungakhuseleki kunye nokunciphisa iintlungu

"I-Ashwagandha ikwanesakhono esimangalisayo sokuvuselela amajoni omzimba kunye nokunciphisa ukudumba," utshilo u-Enfield. "Iimpawu ze-steroidal kwi-ashwagandha ziye zaboniswa ukuba zinamandla okulwa nokudumba kune-hydrocortisone." Oko kuya kukudumba okukhulu kunye neemeko ezingapheliyo njenge-rheumatoid arthritis, uyongeza.

Kwiigundane, isicatshulwa sincedile ukulwa nesifo samathambo kunye nokunciphisa ukudumba, ngokophando olunye lowe-2015. Kwaye olunye u-2018 waseJapan ufumanise ukuba ukukhutshwa kweengcambu ze-ashwagandha kunokunceda ukunciphisa ukudumba kolusu ebantwini.

Ngamana Uncedo ngePCOS

Ngelixa u-Enfield esithi usebenzisa i-ashwagandha ukunceda abasetyhini abane-polycystic ovarian syndrome (i-PCOS), ijaji yezonyango isaphumile kule nzuzo ye-ashwagandha. I-PCOS sisiphumo samanqanaba aphezulu e-androgens kunye ne-insulin, ethi yona ichaphazele kakubi ukusebenza kwe-adrenal kwaye inokubangela ukungachumi, uyachaza. "I-PCOS i-slope slope: Xa i-hormone ingekho ibhalansi, amanqanaba oxinzelelo lomntu ayanda, nto leyo inokukhokelela kwi-dysregulation engaphezulu." Oku kuyavakala ukuba kutheni i-ashwagandha inokuba sisityalo esifanelekileyo se-PCOS, kuba ilinganisa iswekile yegazi, i-cholesterol, kunye neehomoni zesini-ukubalula nje ezimbalwa.

Ngamana Ukulwa noMhlaza

I-Ashwagandha ngokuqinisekileyo yongeza amajoni omzimba, anokunceda ukuchasana nokubetha ukhuseleko lwakho lwendalo ngexesha lonyango lwe-chemo kunye nemitha, utshilo u-Enfield. Kodwa uhlalutyo lwango-2016 ku Isondlo seMolekyuli noPhando lokutya Iingxelo ze-ashwagandha zinokubanakho ukulwa nokulwa nesisu, ukuyenza ukuba ikhuphisane ukunceda ukunqanda ukusasazeka komhlaza.

"Kukho izifundo ezisukela ngo-1979 kwiimodeli zezilwanyana ezinamathumba, apho ubukhulu besisu bunciphile," kusho u-Enfield. Kolunye uphando lwakutshanje kwi I-BMC eyongezelelweyo kunye neyeza elilolunye, I-ashwagandha iphucule umsebenzi we-antioxidant kunye nokunciphisa ii-cytokines ezivuthayo kwiiseli zomhlaza ngaphakathi kweeyure ezingama-24.

Ngubani omele aphephe i-Ashwagandha?

Ngelixa, "kubantu abaninzi, i-ashwagandha yimifuno ekhuselekileyo yokuthatha ixesha elide lemihla ngemihla," utsho u-Enfield, kufuneka udibane nogqirha wakho ngaphambi kokuba uqale. Zimbini iiflegi ezibomvu ezaziwayo xa kuziwa ekuthatheni i-ashwagandha:

Akukho lwanele uphando olucacileyo kukhuseleko lwe-ashwagandha yabasetyhini abakhulelweyo okanye abanyisayo okanye abo baneemeko ezithile esele zikho. "I-Ashwagandha inokunceda ekunyangeni iimpawu ezithile ngelixa isenza ezinye zibe mandundu," utshilo uLogman. Umzekelo, inceda amanqanaba eswekile ephantsi, kodwa ukuba unesifo seswekile soku-1, inokubehlisela kwinqanaba eliyingozi. Kuyafana nokuba uyithatha ukunciphisa uxinzelelo lwegazi kodwa sele uthatha i-beta-blocker okanye enye imed ekucingelwa ukuba yehlise uxinzelelo lwegazi-bobabini ngokudibeneyo banokunciphisa elo nani liye kumanqanaba anobungozi. (Kufuneka ifundeke: Indlela Izongezo zokutya ezinokunxibelelana namayeza akho kagqirha)

Ukuba uthatha nawaphi na amayeza okanye unayo nayiphi na imeko yezempilo, yiqhube nje ngugqirha wakho kuqala ukuze aqinisekise ukuba ukhuselekile ukuthatha isongezelelo.

Uyithatha njani iAshwagandha Root

Onke amacandelo esityalo angasetyenziswa, kodwa uya kuthi ufikelele kwingcambu. "Ingcambu ye-Ashwagandha inamalungu amaninzi asebenzayo-ngokukodwa i-anolides-esetyenziswa rhoqo. Nangona kunjalo, akuqhelekanga ukusebenzisa iqabunga le-ashwagandha ukwenza itiye okanye ukusebenzisa ukudibanisa kwamacandelo amabini, "kusho u-Enfield.

Isityalo siza ngeendlela ezininzi kubandakanya iti kunye neephilisi, kodwa i-ashwagandha powder kunye nolwelo zilula kakhulu ukuba umzimba uzamkele, kwaye i-ashwagandha powder entsha kucingelwa ukuba inefuthe elomeleleyo, uyongeza. U-Logman uthi umgubo ulula kuba unokuwufefa nje ekutyeni kwakho, kwi-smoothies, okanye ikofu yasekuseni kwaye ayinayo incasa.

Umthamo wokuqala okhuselekileyo ngowama-250mg ngosuku, utshilo u-Enfield, kodwa licebo elilungileyo ukuthetha nogqirha wakho ukuze ufumane idosi ebhalwe umntu (kunye nokhuseleko-oluvunyiweyo).

Uphengululo lwe