Izinzuzo Ezihle Ze-Ashwagandha Ezizokwenza Ufuna Ukuzama Le Adaptogen

-Delile

• Izinzuzo ze-Ashwagandha
• Yehlisa amazinga kashukela egazini
• Yehlisa Ukucindezeleka Nokukhathazeka
• Kwangathi Ingandisa Imisipha Mass
• Ithuthukisa Umsebenzi Wememori Nobuchopho
• Yehlisa I-Cholesterol futhi Ithuthukisa Impilo Yenhliziyo
• Ithuthukisa Amasosha omzimba futhi Yehlisa Ubuhlungu
• Kwangathi Usize nge-PCOS
• Angase Alwe Nomdlavuza
• Ubani Okufanele Agweme i-Ashwagandha?
• Ungayithatha Kanjani Umsuka We-Ashwagandha
• Buyekeza kwe-

Impande ye-Ashwagandha isetshenziswe iminyaka engaphezu kuka-3,000 emithini ye-Ayurvedic njengekhambi lemvelo lokukhathazeka okuningi. (Kuhlobene: Amathiphu e-Ayurvedic Skin-Care Asasebenza Nanamuhla)

Izinzuzo ze-Ashwagandha zibukeka zingenamkhawulo. "Kuwumuthi owodwa onemiphumela eminingi emihle futhi ayikho imiphumela emibi eyaziwayo uma isetshenziswe kahle," kusho uLaura Enfield, N.D., udokotela we-naturopathic e-San Mateo, CA, kanye nelungu lebhodi le-California Naturopathic Doctors Association.

Izimpande ze-Ashwagandha-ingxenye enamandla kakhulu yesitshalo-yaziwa kakhulu ngokunciphisa amazinga okucindezeleka. Kodwa iyintandokazi phakathi kwabasebenzisa amakhambi ngoba izinzuzo zayo zithatha zonke izimo nezifo ezahlukene ezithinta izimpilo eziningi nsuku zonke, kusho u-Irina Logman, udokotela wamakhambi ogunyazwe yibhodi kuzwelonke kanye ne-acupunturist kanye nomsunguli we-Advanced Holistic Center e-NYC.

Inzuzo ka-Ashwagandha ivela kakhulu ekhonweni lakhe lokwenza njenge-adaptogen-noma ukuxhasa impendulo yomzimba eguqukayo ekucindezelekeni nasekulinganiseni imisebenzi ejwayelekile yomzimba, u-Enfield uyachaza. (Funda kabanzi: Yini ama-Adaptogens futhi angakusiza yini ukukhuphula amandla wokusebenza kwakho?) I-Ashwagandha powder noma i-capsule ewuketshezi-amafomu amabili alula emzimbeni wakho ukuwamunca-asebenziseka kakhulu, imbiza ingatholakala emndenini omningi waseNdiya, efana ne-ginseng e-China, kunezela u-Enfield. Eqinisweni, kuvame ukubizwa nge-ginseng yaseNdiya kanye U-Andania somnifera.

Ngamafuphi, inzuzo enkulu ye-ashwagandha ukuthi iletha ukulingana engqondweni nasemzimbeni ngenxa yemisebenzi yayo eminingi nokuzivumelanisa nezimo.

Izinzuzo ze-Ashwagandha

Izinzuzo ze-Ashwagandha zimboza kakhulu konke ukukhathazeka okubucayi. Ukuhlaziywa kocwaningo ngo-2016 ku Ukwakhiwa Kwamanje Kwemithi ithole isakhiwo esiyingqayizivele samakhemikhali ezinto eziphilayo ezakha lesi sitshalo sisenza sibe yindlela yokwelapha esemthethweni yokwelashwa kwama-immunotherapy kanye nokwelashwa kokukhathazeka, umdlavuza, izifo ezinciphisa amagciwane, ngisho nokuphazamiseka kwemizwa. Okunye ukuhlaziywa kwesifundo ku Isayensi Yempilo Yamaselula kanye Namangqamuzana kungeza ukulwa nokuvuvukala, ingcindezi, isifo senhliziyo, nesifo sikashukela kulolo hlu.

"Ngokuvamile, i-ashwagandha isetshenziswe njenge-tonic ukusiza izingane ezacile ukuba zikhule; i-adjunct yokwelashwa kwenyoka enobuthi noma i-scorpion; i-anti-inflammatory yokuvuvukala okubuhlungu, amathumba, nama-hemorrhoids; futhi njengendlela yokwelapha ukwanda kwesidoda kanye i-motility, ukuthuthukisa ukuzala kwabesilisa," kusho u-Enfield.

Lapha, isayensi engeminye yezinzuzo ze-ashwagandha ezifakazelwe kakhulu.

Yehlisa amazinga kashukela egazini

I-Ashwagandha ingasiza ukukhulisa ukuzwela kwe-insulin kubantu abaphilile nakulabo abanoshukela ophakeme wegazi, kusho uLogman.

Ucwaningo lwango-2015 lwase-Iranian luthole ukuthi impande isize ukujwayela ushukela wegazi kumagundane we-hyperglycemic ngokunciphisa ukuvuvukala nokwenza ngcono ukuzwela kwe-insulin, futhi ucwaningo oludala kubantu abanesifo sikashukela sohlobo lwe-2 olutholile lathola i-ashwagandha yehlisa ushukela wegazi ofana nomuthi we-hypoglycemic womlomo.

Amanye amabhonasi: "Esikhathini esiningi sibona iziguli ezinesifo sikashukela ziphakamise amaphaneli e-lipid, futhi lolu cwaningo kubantu lukhombise nokwehla okukhulu kwe-cholesterol ephelele, i-LDL, ne-triglycerides, ngakho-ke inzuzo ibiphindaphindeka," kunezela u-Enfield.

Yehlisa Ukucindezeleka Nokukhathazeka

"I-Ashwagandha ikhonjisiwe ukuthi inciphisa amazinga e-cortisol [i-hormone yokucindezela] futhi yenyusa amazinga e-DHEA, i-hormone ephikisana nomsebenzi we-cortisol kubantu," kusho u-Enfield. Imiphumela yokulwa nokukhathazeka yempande ye-ashwagandha ingase ibangelwe, ngokwengxenye, ikhono layo lokulingisa umsebenzi we-neurotransmitter GABA epholile, esiza ukwehlisa ukusebenza ngokweqile kwamanye ama-neurons, okuthuthukisa ukulala okuhle nokuphakamisa isimo sengqondo, kusho u-Enfield. (Okuhlobene: 20 Amathiphu Okusiza Ingcindezi Yokuphola ASAP)

Futhi lokho kuyasiza ukusiza ngaphezu kokunciphisa ingcindezi. Uma impande ye-ashwagandha ivimbela ingcindezi, khona-ke impilo yakho iyonke izoba ngcono, njengoba ukucindezeleka kufakazelwa ukuthi kubangela izinkinga eziningi, ezifana nekhanda elibuhlungu, ubuhlungu besisu, ukukhathala, nokuqwasha, unezela u-Logman.

Kwangathi Ingandisa Imisipha Mass

Ucwaningo lwango-2015 olushicilelwe ku- Ijenali ye-International Society of Sports Nutrition bathole ukuthi amadoda ahlanganisa ukuqeqeshwa kwawo kwamandla ne-300mg yezimpande ze-ashwagandha kabili ngosuku amasonto ayisishiyagalombili, azuza ngokuphawulekayo imisipha namandla, futhi abe nokulimala okuncane kwemisipha, uma kuqhathaniswa neqembu le-placebo. Ucwaningo lwangaphambilini luthole imiphumela efanayo (yize, mhlawumbe ayinamandla) kwabesifazane.

Kunezinto ezimbalwa ezidlalwayo lapha: Kokunye, izinzuzo zezempilo ze-ashwagandha zihlanganisa ukwanda kwe-testosterone, kodwa "ngoba i-ashwagandha iyi-adaptogen ingase ithinte kakhulu ama-hormone kanye namakhemikhali," kunezela u-Enfield. (Okuhlobene: Thatha Inzuzo YamaHormone Akho Ukuqopha Umzimba Wakho Omuhle Kakhulu)

Ithuthukisa Umsebenzi Wememori Nobuchopho

"Izifundo eziningi zibonisa ukuthi i-ashwagandha iphumelela kakhulu ekusekeleni inkumbulo nokusebenza kobuchopho," kusho u-Enfield. "Kuye kwaboniswa ukuthi ihamba kancane, imise, noma ihlehlise ukuvuvukala kwezinzwa nokulahlekelwa kwe-synapse okubonakala ekuwohlokeni kobuchopho." Ukuyisebenzisa ngokuqhubekayo kungasiza ekusekeleni ukusebenza kobuchopho bakho futhi kwandise amathuba akho okuvimbela ukuwohloka kwemizwa.

Futhi, ikhono layo lokwehlisa ukukhathazeka nokwenza ngcono ukulala kuthuthukisa ukusebenza kobuchopho ngakho-ke inkumbulo, ingeza uLogman. (Okuhlobene: I-Adaptogen Elixirs Yamandla Angeziwe Nokucindezeleka Okuncane)

Yehlisa I-Cholesterol futhi Ithuthukisa Impilo Yenhliziyo

"Izakhiwo ze-Ashwagandha ezilwa nokuvuvukala zinciphisa i-cholesterol futhi zinciphise izimpawu zokuvuvukala ezandisa ubungozi besifo senhliziyo," kusho uLogman. Futhi, i-ashwagandha inyusa ukukhuthazela kwemisipha okungathuthukisa ngokungaqondile ukusebenza kwenhliziyo, kunezela u-Enfield. Inamandla nakakhulu enhliziyweni uma isetshenziswa ngokuhambisana nenye imifino ye-Ayurvedic ebizwa I-Terminalia arjuna, uyanezela.

Ithuthukisa Amasosha omzimba futhi Yehlisa Ubuhlungu

"I-Ashwagandha nayo inekhono elimangalisayo lokuvuselela amasosha omzimba nokunciphisa ukuvuvukala," kusho u-Enfield. "Izakhi ze-steroidal e-ashwagandha zikhonjiswe ukuthi zinamandla okulwa nokuvuvukala kune-hydrocortisone." Lokho kuya ngokuvuvukala okunamandla kanye nezimo ezingamahlalakhona ezifana nesifo samathambo, uyanezela.

Emagundaneni, ukukhishwa kuye kwasiza ukulwa ne-arthritis nokunciphisa ukuvuvukala, ngokusho kocwaningo olulodwa luka-2015. Futhi olunye ucwaningo lwaseJapan lwango-2018 lwathola ukuthi ukukhishwa kwezimpande ze-ashwagandha kungasiza ekunciphiseni ukuvuvukala kwesikhumba kubantu.

Kwangathi Usize nge-PCOS

Ngenkathi u-Enfield ethi usebenzisa i-ashwagandha ukusiza abesifazane abane-polycystic ovarian syndrome (i-PCOS), ijaji lezokwelapha lisaphumile ngale nzuzo engaba khona ye-ashwagandha. I-PCOS ingumphumela wamazinga aphezulu we-androgens kanye ne-insulin, yona ethinta kabi ukusebenza kwe-adrenal futhi ingaholela ekungazali, uyachaza. "I-PCOS ingumthambeka oshelelayo: Lapho ama-hormone engekho ebhalansi, amazinga okuxineka komuntu ayenyuka, okungaholela ekucindezelweni kakhulu." Lokhu kunengqondo ukuthi kungani i-ashwagandha ingaba umuthi ophelele we-PCOS, ngoba ilinganisa ushukela wegazi, i-cholesterol, namahomoni ezocansi-ukubala nje okumbalwa.

Angase Alwe Nomdlavuza

I-Ashwagandha iqinisa amasosha omzimba, angasiza ekulweni nokushaya ukuzivikela kwakho kwemvelo ngesikhathi sokwelashwa nge-chemo kanye nemisebe, kusho u-Enfield. Kepha ukuhlaziya kocwaningo luka-2016 ku Ukudla Okunempilo Nocwaningo Lokudla ibika ukuthi i-ashwagandha ingase ibe namakhono okulwa nesimila, iyenze ibe yimbangi ukusiza ukuvimbela ukusabalala komdlavuza.

"Kube nezifundo ezaqala ngonyaka we-1979 ezithombeni zezilwane ezinamathumba, lapho ubukhulu besimila bunciphe khona," kusho u-Enfield. Kokunye ukuhlola kwamuva ku Imithi Ehambisanayo ne-BMC, i-ashwagandha ithuthukise umsebenzi we-antioxidant futhi yehla ama-cytokines avuthayo kumaseli omdlavuza kungakapheli amahora angama-24.

Ubani Okufanele Agweme i-Ashwagandha?

Nakuba, "kubantu abaningi, i-ashwagandha iwumuthi ophephile kakhulu ongawuthatha isikhathi eside nsuku zonke," kusho u-Enfield, kufanele uthintane nodokotela wakho ngaphambi kokuqala. Kunamafulegi amabili abomvu aziwayo uma kuziwa ekuthatheni i-ashwagandha:

Akukho lucwaningo olwanele olucacile mayelana nokuphepha kwe-ashwagandha kwabesifazane abakhulelwe noma abahlengikazi noma kulabo abanezimo ezithile ezivele zikhona. "I-Ashwagandha ingasiza ekwelapheni izimpawu ezithile ngenkathi yenza ezinye zibe zimbi kakhulu," kusho u-Logman. Isibonelo, kuyasiza ukwehlisa amazinga kashukela egazini, kepha uma uthayipha uhlobo lwesifo sikashukela olungu-1, kungabatholela ezingeni eliyingozi. Ngokufanayo uma uyithatha ukuze wehlise umfutho wegazi lakho kodwa usuvele uthatha i-beta-blocker noma enye imithi okufanele yehlise umfutho wegazi—lokhu okubili kunganciphisa lelo nani libe amazinga ayingozi. (Kumele ufunde: Indlela Izithako Zokudla Zingasebenzisana Kanjani Nezidakamizwa Zakho Ezibhalwe Kadokotela)

Uma uthatha noma yimiphi imithi noma unesimo sezempilo esikhona, vele unikeze udokotela wakho kuqala ukuze aqinisekise ukuthi uphephile ukuthatha isithasiselo.

Ungayithatha Kanjani Umsuka We-Ashwagandha

Zonke izingxenye zesitshalo zingasetshenziswa, kepha mhlawumbe uzofinyelela impande. "Impande ye-Ashwagandha inezakhi eziningi ezisebenzayo-ikakhulukazi ama-anti-anolides - asetshenziswa kakhulu. Kodwa-ke, akuvamile ukusebenzisa iqabunga le-ashwagandha ukwenza itiye noma ukusebenzisa inhlanganisela yalezi zingxenye ezimbili," kusho u-Enfield.

Lesi sitshalo siza ngezindlela eziningi kufaka phakathi itiye namaphilisi, kepha i-ashwagandha powder noketshezi kulula kakhulu ukuthi umzimba umunce, futhi i-ashwagandha powder entsha kucatshangwa ukuthi inamandla amakhulu, uyanezela. U-Logman uthi impuphu ilula kakhulu ngoba ungamane uyifafaze ekudleni kwakho, kuma-smoothies, noma kukhofi yasekuseni futhi ayinakho ukunambitheka.

Umthamo wokuqala ophephile ngu-250mg ngosuku, kusho u-Enfield, kepha kuwumqondo omuhle ukukhuluma nodokotela wakho ukuthola isilinganiso esenzelwe wena uqobo (nesokuphepha).

Buyekeza kwe-