Ziziphi ii-Adaptogens kwaye zingakunceda ukomeleza ukusebenza kwakho?

Umxholo

• Yintoni i-adaptogens?
• I-adaptogens isebenza njani emzimbeni?
• Zithini izibonelelo zezempilo ze-adaptogens?
• Ngaba iiadaptogens ziya kukunceda ekusebenzeni komzimba wakho?
• Ungazifumana njani ii-adaptogens ezininzi kukutya kwakho?
• Uphengululo lwe

Iipilisi zamalahle. Collagen umgubo. Ioli yekhokhonathi. Xa kuziwa kwizinto zexabiso lepryry, kubonakala ngathi kukho into entsha "ekufuneka ibenayo" ukutya okuphezulu okanye ukongezwa okuphezulu veki nganye. Kodwa ithini loo nto? Into endala intsha kwakhona. Ngeli xesha, wonke umntu ovela kwi-naturopaths kunye neyogis ukuya koxinzelelo kunye nabalandeli bokuqina komzimba bathetha ngento ekudala ikho: iadaptogens.

Yintoni i-adaptogens?

Ngelixa usenokuva nje i-buzz ejikeleze i-adaptogens, bebeyinxalenye ye-Ayurvedic, isiTshayina, kunye namanye amayeza kwiinkulungwane. I-ICYDK, baludidi lwezityalo kunye namakhowa anceda ukunyusa ukuxhathisa komzimba wakho kwizinto ezifana noxinzelelo, ukugula, kunye nokudinwa, utsho uHolly Herrington, i-dietitian ebhalisiweyo kunye neZiko le-Lifestyle Medicine kwi-Northwestern Memorial Hospital e-Chicago.

IiAdaptogens zikwacingelwa ukuba zizixhobo eziluncedo ekulinganiseni umzimba ngokulawula iihormoni, utshilo ugqirha osebenzayo kwezamayeza, uBrooke Kalanick, ND, ugqirha onelayisensi ye-naturopathic. Ukuthatha inyathelo eliya phambili, uDave Asprey, umseki kunye ne-CEO yeBulletproof, ubachaza njengamayeza alwa noxinzelelo lwebhayoloji kunye nengqondo. Izandi zinamandla?

I-adaptogens isebenza njani emzimbeni?

Ithiyori yezonyango kukuba la mayeza (njenge-rhodiola, ashwagandha, ingcambu ye-licorice, ingcambu ye-maca, kunye ne-mane mane) zinceda ukubuyisela unxibelelwano phakathi kwengqondo yakho kunye ne-adrenal gland ngokulinganisa i-hypothalamic-pituitary-endocrine axis-ekwabizwa ngokuba ngumzimba "isiqu soxinzelelo." Le axis inoxanduva lokulawula unxibelelwano phakathi kwengqondo kunye neehormone zoxinzelelo lwakho, kodwa ayisoloko isebenza ngokugqibeleleyo, utshilo uKalanick.

"Xa uphantsi koxinzelelo olungapheliyo lobomi banamhlanje, ingqondo yakho ihlala icela umzimba wakho ukuba uncede ukulawula uxinzelelo, olwenza ukuba ixesha kunye nokukhululwa kwehormone ye-cortisol yoxinzelelo kungahambi kakuhle," utshilo uKalanick. Umzekelo, oko kunokuthetha ukuba kuthabatha umzimba wakho ixesha elide ukuvelisa i-cortisol, kwaye ngenxa yoko kukude kakhulu ukuba uphume, utshilo u-Asprey. Ngokusisiseko, iihomoni zakho ziyaphuma kwi-kilter xa kukho ukuqhawuka kobuchopho-nomzimba.

Kodwa i-adaptogens inokunceda ukubuyisela olu nxibelelwano phakathi kwengqondo kunye ne-adrenal glands, ejongene nokuvelisa nokulawula iindidi zezinye iihomoni ezifana ne-adrenaline, ngokugxila kwi-axis ye-HPA, uthi u-Kalanick. I-Adaptogens inokudlala indima ekulawuleni impendulo yakho yehomoni kwiimeko ezithile ezinxunguphalisayo, wongeza uHerrington.

Mhlawumbi ucinga ukuba lo mbono ulungisa yonke into ulunge kakhulu ukuba ungaba yinyani? Okanye mhlawumbi ungenile, kwaye ukulungele ukuntywila entlokweni kwivenkile yokutya esempilweni. Kodwa eyona nto iphambili yile: Ngaba iadaptogens ziyasebenza ngokwenene? Kwaye kufanelekile ukuba ubongeze kwinkqubo yakho yempilo okanye ubatsibe?

Zithini izibonelelo zezempilo ze-adaptogens?

Iadaptogens ayinyanzelekanga ukuba ibe kwi-radar yabanikezeli abaninzi bezonyango, utshilo uHerrington. Kodwa uphando oluthile lufumene ukuba i-adaptogens inamandla okunciphisa uxinzelelo, ukuphucula ingqalelo, ukwandisa ukunyamezela, kunye nokulwa nokudinwa. Kwaye phakathi koluhlu olubanzi lwe "adaptogens" kukho iindidi ezahlukeneyo, kuchaza i-Kalanick, ethe yaphandwa ngamanqanaba ahlukeneyo.

Ezinye i-adaptogens ezifana ne-ginseng, i-rhodiola rosea, kunye nengcambu ye-maca inokuvuselela ngakumbi, oku kuthetha ukuba banokuphucula ukusebenza kwengqondo kunye nokunyamezela ngokomzimba. Abanye, njenge-ashwagandha kunye ne-basil engcwele, banokunceda umzimba ukuba uphume kwimveliso yecortisol xa uxinezeleke kakhulu. Kwaye ngekhe ungazi ukuba iipropathi ezichasayo ezichasayo ze-turmeric ziyinxalenye yesizathu sokuba le spice yokutya kukutya kukwintsapho ye-adaptogen.

Ngaba iiadaptogens ziya kukunceda ekusebenzeni komzimba wakho?

Ngenxa yokuba iadaptogens kufanele ukuba incede umzimba wakho ukuba uziqhelanise neemeko ezixinzelelekileyo, iyavakala into yokuba banokunxibelelana ngokwemvelo nemithambo, ebeka uxinzelelo emzimbeni wakho, utshilo u-Audra Wilson, obhalise ukutya, kunye neZiko leMetaboliki lezeMpilo kunye noPhando lokuThoba umzimba Unyango kwisibhedlele i-Delnor.

I-Adaptogens inokudlala indima ekusebenzeni okufutshane kunye nexesha elide kubadlali bamandla kunye nokunyamezela, utshilo u-Asprey. Umzekelo, emva kweCrossFit WOD emfutshane, ufuna ukuba umzimba wakho unciphise inani lecortisol eveliswayo ukuze ufumane kwakhona ngokukhawuleza, utshilo. Kodwa kwiimbaleki zonyamezelo eziza kubaleka iiyure ezintlanu, ezintandathu, ezisixhenxe, iiadaptogens zinokunceda ukugcina amanqanaba oxinzelelo ukuze ungaphumi ushushu kakhulu, okanye uphele phakathi ebaleni.

Kodwa ukwenza umthambo akuqinisekanga. Luncinane kakhulu uphando olugqibeleleyo malunga ne-adaptogens xa iyonke, kwaye ukuba awazi ngokuqinisekileyo ukuba isongezelelo osithathayo siza kunceda ekusebenzeni okanye ekuvuseleleni, ndicebisa ukuba ushiye ngaphandle, utshilo usosayensi u-Brad. Schoenfeld, Ph.D., unjingalwazi oncedisayo kwisayensi kwiLehman College eNew York kunye nombhali Yomelele kwaye ikroliwe. Andizicebisi ngokwam kuba kukho iindlela ezininzi ezixhaswa kuphando zokunika amandla ukusebenza kwakho,” yongeza isazi ngemithambo yomzimba uPete McCall, C.P.T., umphathi we-All About Fitness podcast. Kodwa oko akuthethi ukuba abayi kwenza umntu azive ngcono. (I-ICYW, izinto ezixhaswe yisayensi ezinokuphucula impilo yakho: ukuthambeka kwezemidlalo, uqeqesho lwenqanaba lentliziyo, kunye neempahla ezintsha zokuzilolonga.)

Kodwa nokuba banokuthi baphucule ukuqina komzimba kunye nokusebenza, i-adaptogens ayisebenzi njengekomityi yekofu, utshilo uHerrington-awuyi kuva iziphumo kwangoko. Kuya kufuneka ukuba uzithathe iiveki ezintandathu ukuya kwezili-12 phambi kokuba zakheke kwinkqubo yakho ngokwaneleyo ukwenza nawuphi na umahluko obonakalayo, utshilo.

Ungazifumana njani ii-adaptogens ezininzi kukutya kwakho?

IiAdaptogens ziza kwiifom ezininzi ezahlukeneyo, kubandakanya iipilisi, iipowder, iipilisi ezinokunyibilika, izicatshulwa ezingamanzi kunye neti.

Kwi-adaptogen nganye, indlela oyithatha ngayo inokwahluka kancinci. Umzekelo, unokufumana i-turmeric njengejusi entsha, eyomileyo ye-turmeric powder ukuyifaka kwi-smoothies, okanye u-odole "ubisi lwegolide" lwe-turmeric latte, ucebisa uDawn Jackson Blatner, u-RDN, umbhali Ukutshintshana kokutya okuphezulu. Ukuvuna izibonelelo zejinja, unokuzama iti yejinja okanye izitya ze-stir-fry.

Ukuba ukhetha isongezelelo se-adaptogen, u-Asprey ucebisa ukuba uqiniseke ukuba ufumana ifom emsulwa. Kodwa qaphela ukuba i-adaptogens ayivunywanga ngokusemthethweni ukuba isetyenziswe ngokupheleleyo okanye ilawulwe yi-FDA.

Umgca we-adaptogens: Iiadaptogens zisenokungancedi kwiimeko ezinje ngoxinzelelo noxinzelelo, utshilo uHerrington. Kodwa banokunika izibonelelo ezithile kubantu abasempilweni abafuna indlela yendalo yokunciphisa uxinzelelo. Oku kungasetyenziselwa ukubuyisela kwakhona ukusebenza kwakho. Umzekelo, ukuba uqeqeshela umsitho okanye ugqatso, kwaye uzive ngathi izihlunu zakho (okanye izihlunu zengqondo) ziphola kancinci kancinci kunesiqhelo, kunokuba kufanelekile ukubonisana nogqirha wakho malunga nokuzama, yithi, iturmeric (eyaziwa uncede ukunciphisa ukudumba), utshilo uWilson. Olu thethwano nochwepheshe aluxoxiswana kuba ezinye iiadaptogens zinokuphazamisana namayeza athile amiselwe ngugqirha, wongeza uHerrington.

Oko kwathiwa, i-adaptogens akufuneki isetyenziswe endaweni yokubuyisela okusebenzayo, utshilo uMcCall. Ukuba unexhala lokuba awuchacha ekusebenzeni kwakho ngokufanelekileyo, ndingacebisa ukuba wongeze nje usuku olongezelelweyo lokuphumla kwishedyuli yakho yoqeqesho, eboniswe ukunceda ukulungiswa kwemisipha, ngokuchaseneyo nee-adaptogens, ezisangcangcazelayo. kuphando, utshilo. (Ukugqithisa okwenene kuyinyani. Nazi izizathu ezisithoba akufuneki uye ejimini yonke imihla.)

Kodwa ukuba ufuna ukunika iadaptogens uzame ukukhumbula ukuba yinxalenye enye yenkqubo yempilo ekufuneka ibandakanye ukutya okunesondlo kunye neeprotocol zokubuyisa kwakhona. Ke ukuba ujonge ngokwenyani ukuphucula ukusebenza kwakho kwezemidlalo kunye nokubuyiselwa kwimeko yesiqhelo, uSchoenfeld ucebisa ngokugxila kwiziseko: ukutya okuxineneyo kukutya okupheleleyo, iiprotein ezikumgangatho ophezulu, ukutya okuziinkozo, kunye namafutha asempilweni ngokudibeneyo kunye nokufumana kwakhona kunye neentsuku zokuphumla.

Uphengululo lwe