Yini ama-Adaptogens futhi angakusiza yini ukukhulisa ukusebenza kwakho?

-Delile

• Yini ama-adaptogens?
• Ama-adaptogens asebenza kanjani emzimbeni?
• Ziyini izinzuzo zezempilo zama-adaptogens?
• Ingabe ama-adaptogens azosiza ekusebenzeni kwakho kokufaneleka?
• Ungawathola kanjani ama-adaptogens amaningi ekudleni kwakho?
• Buyekeza kwe-

Amaphilisi amalahle. I-Collagen powder. Amafutha kakhukhunathi. Uma kukhulunywa ngezinto ezishibhile zamakhekhe, kubonakala sengathi kukhona okusha "okumele kube" nokudla okuphezulu noma isengezo esikhulu njalo ngesonto. Kodwa uthini lokho? Okudala kusha futhi. Okwamanje, wonke umuntu kusuka kuma-naturopaths nakuyoga kuya kuma-execs akhathazekile nabalandeli bokuqina bokusebenza bakhuluma ngento ekade ikhona isikhathi eside: ama-adaptogens.

Yini ama-adaptogens?

Ngenkathi ungase uzwe nje umsindo mayelana nama-adaptogens, abeyingxenye ye-Ayurvedic, Chinese, kanye nemithi ehlukile amakhulu eminyaka. I-ICYDK, bayisigaba samakhambi namakhowe asiza ukukhulisa ukumelana nomzimba wakho ezintweni ezinjengokuxineka, ukugula nokukhathala, kusho uHolly Herrington, ingcweti yezokudla ebhalisiwe neCentre for Lifestyle Medicine eNorthwestern Memorial Hospital eChicago.

Ama-Adaptogens nawo acatshangwa ukuthi ayithuluzi eliwusizo lokulinganisa umzimba ngokulawula amahomoni, kusho udokotela wezokwelapha osebenzayo, u-Brooke Kalanick, N.D., udokotela onelayisensi ye-naturopathic. Ukuthatha igxathu eliya phambili, uDave Asprey, umsunguli kanye ne-CEO ye-Bulletproof, ubachaza njengamakhambi alwa nokucindezeleka kwezinto eziphilayo kanye nengqondo. Umsindo kwesokudla enamandla?

Ama-adaptogens asebenza kanjani emzimbeni?

Ithiyori yezokwelapha ithi lezi zitshalo (njenge-rhodiola, i-ashwagandha, impande ye-licorice, impande ye-maca, ne-lion's mane) zisiza ukubuyisela ukuxhumana phakathi kobuchopho bakho nezindlala ze-adrenal ngokulinganisa i-hypothalamic-pituitary-endocrine axis-eyaziwa nangokuthi umzimba. "Stress stem." Le eksisi inesibopho sokulawula ukuxhumana phakathi kobuchopho namahomoni akho okuxineka, kepha akusebenzi ngaso sonke isikhathi ngokuphelele, kusho uKalanick.

"Uma ungaphansi kwengcindezi engapheli yempilo yanamuhla, ubuchopho bakho buhlala bucela umzimba wakho ukuthi usize ukuphatha lokho kucindezeleka, okwenza ukuthi isikhathi nokukhululwa kwe-hormone yokucindezeleka i-cortisol kungahambi kahle," kusho uKalanick. Isibonelo, lokho kungasho ukuthi kuthatha umzimba wakho isikhathi eside kakhulu ukukhiqiza i-cortisol, futhi ngenxa yalokho isikhathi eside kakhulu ukuthi iphume, kusho u-Asprey. Ngokuyisisekelo, amahomoni akho ayaphuma-kilter lapho kunokunqamuka kobuchopho nomzimba.

Kepha ama-adaptogens angasiza ukubuyisela lokhu kuxhumana phakathi kobuchopho nezindlala ze-adrenal, ezibhekele ukukhiqiza nokulawula amanye ama-hormone ahlukahlukene njenge-adrenaline, ngokugxila ku-eksisi ye-HPA, kusho uKalanick. Ama-Adaptogens nawo angadlala indima ekuphatheni impendulo yakho ye-hormonal ezimweni ezithile zokukhathazeka okuphezulu, engeza uHerrington.

Mhlawumbe ucabanga ukuthi lo mbono wokulungisa amakhambi ulunge kakhulu ukuba ungaba yiqiniso? Noma mhlawumbe seningenile nonke, futhi nilungele ukugxumela kuqala esitolo sakho sasendaweni sokudla sezempilo. Kodwa okubalulekile yilokhu: Ingabe ama-adaptogens ayasebenza ngempela? Futhi kufanele ngabe ubangeza enkambisweni yakho yempilo noma weqe?

Ziyini izinzuzo zezempilo zama-adaptogens?

Ama-Adaptogens awekho ku-radar yabahlinzeki bezempilo abaningi abajwayelekile, kusho uHerrington. Kodwa olunye ucwaningo luye lwathola ukuthi ama-adaptogens anamandla okunciphisa ukucindezeleka, ukuthuthukisa ukunaka, ukwandisa ukukhuthazela, nokulwa nokukhathala. Futhi ngaphakathi kwesigaba esibanzi se- "adaptogens" kunezinhlobo ezahlukahlukene, kuchaza uKalanick, ngayinye ecwaningwe ngamazinga ahlukahlukene.

Amanye ama-adaptogens afana ne-ginseng, i-rhodiola rosea, nezimpande ze-maca angakhuthaza kakhulu, okusho ukuthi angathuthukisa ukusebenza kwengqondo nokukhuthazela ngokomzimba. Ezinye, njenge-ashwagandha ne-basil engcwele, zingasiza umzimba ukuthi uphume ekukhiqizeni i-cortisol lapho ucindezeleke kakhulu. Futhi mhlawumbe ubungazi ukuthi izakhiwo ezilwa nokuvuvukala ze-turmeric ziyingxenye yokuthi kungani le spice superfood nayo isemndenini we-adaptogen.

Ingabe ama-adaptogens azosiza ekusebenzeni kwakho kokufaneleka?

Ngoba i-adaptogens kufanele isize umzimba wakho uvumelane nezimo ezinengcindezi, kunengqondo ukuthi nazo zizoxhumeka ngokwemvelo ekuzivocavoca umzimba, okubeka ingcindezi emzimbeni wakho, kusho isazi sezokudla esibhalisiwe u-Audra Wilson, ne-Metabolic Health and Surgical Weight Loss Center eNyakatho-ntshonalanga IMedicine Delnor Hospital.

Ama-Adaptogens angadlala indima ekusebenzeni okufushane nokude kwabo bobabili abasubathi bamandla nokubekezela, kusho u-Asprey. Isibonelo, ngemuva kwe-WOD emfushane ye-CrossFit, ufuna umzimba wakho unciphise inani le-cortisol elikhiqizwayo ukuze ululame ngokushesha, uthi. Kepha kubagijimi abakhuthazelayo abazobe begijima amahora amahlanu, ayisithupha, ayisikhombisa, ama-adaptogens angasiza ukugcina amazinga okuxineka azinzile ukuze ungaphumi ushise kakhulu, noma uphele maphakathi nokugijima.

Kepha ukuzivocavoca umzimba akuqinisekile. "Kunocwaningo oluncane kakhulu oluqinisekisayo ngama-adaptogens esewonke, futhi uma ungazi nakancane ukuthi isengezo osithathayo sizosiza ngokusebenza noma ngokululama, ngincoma ukusishiya ngaphandle," kusho usosayensi wokuzivocavoca, uBrad Schoenfeld, Ph.D., umsizi kaprofesa wesayensi yokuzivocavoca eLehman College eNew York nombhali we Iqinile futhi Eqoshiwe. "Angibancomi ngokwami ​​ngoba kunezindlela eziningi ezisekelwa ngocwaningo zokunika amandla ukusebenza kwakho," kunezela isazi sokuzivocavoca umzimba uPete McCall, C.P.T., ophethe i-All About Fitness podcast. "Kodwa lokho akusho ukuthi ngeke benze umuntu azizwe engcono." (I-ICYW, izinto ezisekelwa isayensi ezingathuthukisa ukuqina kwakho: ukubhucungwa kwezemidlalo, ukuqeqeshwa kokushaya kwenhliziyo, nezingubo ezintsha zokujima.)

Kepha noma ngabe bangathuthukisa ukululama nokusebenza, ama-adaptogens awasebenzi njengenkomishi yekhofi, kusho uHerrington-ngeke uyizwe imiphumela ngokushesha. Uzodinga ukuthi ubathathe amasonto ayisithupha kuya kwayi-12 ngaphambi kokuthi bakhe ohlelweni lwakho ngokwanele ukwenza noma yimuphi umehluko obonakalayo, usho kanjalo.

Ungawathola kanjani ama-adaptogens amaningi ekudleni kwakho?

Ama-adaptogens eza ngezinhlobo eziningi ezahlukene, okuhlanganisa amaphilisi, izimpushana, amaphilisi ancibilikayo, okukhishwe okuwuketshezi, namatiye.

Ku-adaptogen ngayinye, ukuthi uyithatha kanjani ingahluka kancane. Isibonelo, ungathola i-turmeric njenge-fresh juice shot, i-turmeric powder efakwe kuma-smoothies, noma u-ode "ubisi lwegolide" i-turmeric latte, kuphakamisa uDawn Jackson Blatner, R.D.N., umbhali we Ukushintshwa Kwe-Superfood. Ukuze uvune izinzuzo ze-ginger, ungazama itiye le-ginger noma izitsha zokuthosa.

Uma ukhetha isengezo se-adaptogen, u-Asprey uncoma ukuthi uqiniseke ukuthi uthola ifomu elimsulwa lemifino. Kepha yazi ukuthi ama-adaptogens awavunyelwe ngokusemthethweni ukuthi asetshenziswe ngokuphelele noma alawulwe yi-FDA.

Umugqa oyinhloko kuma-adaptogens: Ama-Adaptogens kungenzeka angakusizi ngezimo ezinjengokukhathazeka nokudangala, kusho uHerrington. Kepha banganikela ngezinzuzo ezithile kubantu abaphilile abafuna indlela yemvelo yokwehlisa ukucindezeleka. Lokhu kungasetshenziswa ekululameni kwakho kokujima. Isibonelo, uma uqeqeshela umcimbi noma umjaho, futhi uzizwa sengathi imisipha yakho (noma imisipha yengqondo) iyalulama kancane kunokujwayelekile, kungakuhle ukubonisana nodokotela wakho ngokuzama ukuthi, turmeric (eyaziwa ukusiza ukunciphisa ukuvuvukala), kusho uWilson. Lokhu kubonisana nochwepheshe akunakuphikiswa ngoba amanye ama-adaptogens angaphazamisa imithi ethile kadokotela, engeza uHerrington.

Sekushiwo lokho, ama-adaptogens akufanele asetshenziswe esikhundleni sokululama okusebenzayo, kusho uMcCall. "Uma ukhathazekile ukuthi awululami ekusebenzeni kwakho kahle, ngincoma ukuthi ukwengeza nje usuku lokuphumula olwengeziwe ohlelweni lwakho lokuziqeqesha, olukhonjiswe ukusiza ukulungisa imisipha, ngokungafani nama-adaptogens, asadidizela ocwaningweni,” usho kanje. (Ukweqisa okwengeziwe kungokoqobo. Nazi izizathu eziyisishiyagalolunye okungafanele uye ejimini nsuku zonke.)

Kepha uma ufuna ukuzama i-adaptogens uzame khumbula ukuthi ziyingxenye eyodwa kuphela yenqubo yokuphila okufanele ifake nokudla okunempilo kanye namaphrothokholi wokululama futhi. Ngakho-ke uma ubheka ngempela ukwenza ngcono ukusebenza kwezemidlalo nokululama kwakho, uSchoenfeld uphakamisa ukugxila ezintweni eziyisisekelo: ukudla okuminyene ekudleni okuphelele, amaprotheni asezingeni eliphakeme, okusanhlamvu okuphelele, namafutha anempilo ngokuhlangana nezinsuku zokululama okusebenzayo nezinsuku zokuphumula.

Buyekeza kwe-