Nawa muka sani game da Ashwagandha?

MeneneAshwagandha? Ashwagandha shrub ne mai koren kore wanda ake samu a sassan Indiya, Afirka, da Gabas ta Tsakiya. Ya ƙunshi mahaɗan bioactive da yawa, gami da rukunin abubuwan da aka sani da withanolides. Withanolides an haɗa su da anti-mai kumburi da tasirin antioxidant. An yi amfani da Ashwagandha azaman tsire-tsire na magani tsawon dubban shekaru, musamman a cikin magungunan Ayurvedic na gargajiya.

Amfanin LafiyaAshwagandha

• 1. Zai iya taimakawa rage damuwa da damuwa

Ashwagandhawatakila an fi saninsa da ikonsa na rage damuwa. An rarraba shi azaman adaptogen, wani abu da ke taimakawa jiki jure damuwa.

Ashwagandha na iya taimakawa amintattun masu shiga tsakani na tushen damuwa, gami da sunadaran girgiza zafi (Hsp70), cortisol, da c-Jun N-terminal protein kinase (JNK-1) da ke kunna damuwa.

Hakanan yana rage ayyukan hypothalamic-pituitary-adrenal (HPA), tsarin a cikin jikin ku wanda ke daidaita amsawar damuwa.

SourceTrusted Source yana nuna abubuwan Ashwagandha na iya taimakawa rage damuwa da damuwa.

A cikin wani karamin binciken Amintaccen Tushen tare da mahalarta 58, waɗanda suka ɗauki 250 ko 600 MG na tsantsa ashwagandha na tsawon makonni 8 sun rage yawan damuwa da matakan damuwa na cortisol idan aka kwatanta da waɗanda suka ɗauki placebo.

Wadanda suka dauki abubuwan ashwagandha kuma sun ga inganta ingancin barci idan aka kwatanta da rukunin placebo.

Wani binciken Amintaccen Tushen a cikin mutane 60 ya gano cewa waɗanda suka ɗauki 240 MG na tsantsa ashwagandha kowace rana don kwanaki 60 sun sami raguwa sosai cikin damuwa idan aka kwatanta da waɗanda suka karɓi maganin placebo.

Don haka, bincike na farko ya nuna ashwagandha na iya zama ƙarin taimako don damuwa da damuwa.

Koyaya, wani bita na 2021 Amintaccen Tushen binciken ya kammala cewa babu isassun shaida don samar da yarjejeniya kan mafi dacewa sashi da nau'in ashwagandha don magance matsalolin cututtukan neuropsychiatric kamar damuwa.

• 2.May amfana da wasan motsa jiki

Bincike ya nuna cewa ashwagandha na iya samun tasiri mai amfani akan wasan motsa jiki kuma yana iya zama abin da ya dace ga 'yan wasa.

Ɗaya daga cikin bincike na Tushen Amintaccen ya haɗa da bincike 12 a cikin mutanen da suka ɗaukaashwagandhaallurai tsakanin 120 MG da 1,250 MG kowace rana. Sakamakon ya nuna cewa ganye na iya haɓaka aikin jiki, gami da ƙarfi da amfani da iskar oxygen yayin motsa jiki.

Wani bincike da aka amince da shi wanda ya kalli bincike guda biyar ya gano cewa shan ashwagandha yana haɓaka matsakaicin yawan iskar oxygen (VO2 max) a cikin manya da 'yan wasa masu lafiya.

VO2 max shine matsakaicin adadin iskar oxygen da mutum zai iya amfani dashi yayin aiki mai tsanani. Yana da auna lafiyar zuciya da huhu.

Samun mafi kyawun VO2 max yana da mahimmanci ga 'yan wasa da waɗanda ba 'yan wasa ba. Ƙananan VO2 max yana da alaƙa da haɓakar haɗarin mace-mace, yayin da mafi girma VO2 max yana da alaƙa da ƙananan haɗari Amintaccen Tushen cututtukan zuciya.

Bugu da ƙari, ashwagandha na iya taimakawa ƙara ƙarfin tsoka.

A cikin binciken 2015 Amintaccen Tushen, mahalarta maza waɗanda suka ɗauki 600 MG na ashwagandha kowace rana kuma suka shiga horon juriya na makonni 8 sun sami babban ci gaba a ƙarfin tsoka da girman idan aka kwatanta da ƙungiyar placebo.

• 3. Zai iya rage alamun wasu yanayin lafiyar kwakwalwa

Wasu shaidun sun nuna cewa ashwagandha na iya taimakawa wajen rage alamun wasu yanayin lafiyar hankali, gami da baƙin ciki, a wasu al'ummomi.

A cikin binciken daya Amintaccen Tushen, masu bincike sun kalli tasirin ashwagandha a cikin mutane 66 masu fama da schizophrenia waɗanda ke fuskantar damuwa da damuwa.

Sun gano cewa mahalarta wadanda suka dauki 1,000 MG na ashwagandha cirewa kowace rana don makonni 12 sun sami raguwa mafi girma a cikin ciki da damuwa fiye da wadanda suka dauki placebo.

Ƙayyadadden bincike daga 2013 kuma ya nuna cewa ashwagandha na iya taimakawa wajen inganta rashin fahimta a cikin mutanen da ke fama da rashin lafiya.

Wani bita na 2021Trusted Source ya kammala da cewa ashwaghanda na iya taimakawa wajen sarrafa damuwa, damuwa, rashin barci, da sauran batutuwan da suka shafi lafiyar kwakwalwa da jijiyoyin jini.

Koyaya, ana buƙatar ƙarin bincike kan duk waɗannan amfani.

• 4. Zai iya taimakawa wajen haɓaka testosterone da ƙara yawan haihuwa a cikin maza

An nuna abubuwan da ake amfani da su na Ashwagandha a wasu nazarin don amfana da haihuwa na namiji da kuma kara yawan matakan testosterone.

A cikin binciken daya Amintaccen Tushen, maza 43 masu shekaru 40-70 tare da kiba da ƙarancin gajiya sun ɗauki allunan da ke ɗauke da cirewar ashwagandha ko placebo kowace rana don makonni 8.

An danganta jiyya tare da haɓakar 18% mafi girma a cikin DHEA-S, hormone na jima'i da ke cikin samar da testosterone. Mahalarta waɗanda suka ɗauki ganye kuma suna da 14.7% mafi girma a cikin testosterone fiye da waɗanda suka ɗauki placebo.

Bugu da ƙari, bita na bincike guda huɗu Amintaccen Source ya gano cewa maganin ashwagandha yana ƙara haɓaka ƙwayar maniyyi, ƙarar maniyyi, da motsin maniyyi a cikin maza masu ƙarancin adadin maniyyi.

Ya kuma kara yawan maniyyi da motsi a cikin maza masu yawan adadin maniyyi.

Koyaya, ana buƙatar ƙarin karatu.

• 5. Yana iya rage yawan sukarin jini

Shaida masu iyaka sun nuna cewa ashwagandha na iya samun wasu fa'idodi ga masu ciwon sukari ko matakan sukarin jini.

Bita na 24 Binciken Amintaccen Tushen, gami da nazarin asibiti 5 a cikin mutanen da ke fama da ciwon sukari, sun gano cewa jiyya tare da ashwagandha ya rage yawan sukarin jini, haemoglobin A1c (HbA1c), insulin, lipids na jini, da alamomin damuwa na oxidative.

Dalilin na iya zama Amintaccen Tushen cewa wasu mahadi a cikin ashwagandha - ciki har da wanda ake kira withaferin A (WA) - suna da aikin antidiabetic mai ƙarfi kuma yana iya taimakawa sel don ɗaukar glucose daga jini.

Koyaya, bincike yana iyakance a wannan lokacin, kuma ana buƙatar ƙarin ingantaccen nazari.

• 6. Zai iya rage kumburi

Ashwagandha ya ƙunshi mahadi, ciki har da WA, waɗanda zasu iya taimakawa rage kumburi a cikin jiki.

Binciken Dabbobi Tushen Amintaccen ya nuna cewa WA na iya taimakawa rage matakan sunadaran kumburi kamar su interleukin-10 (IL-10), kuma akwai wasu shaidun ashwagandha na iya taimakawa rage alamun kumburi a cikin mutane kuma.

A cikin wani bincike na 2021 Amintaccen Tushen, masu bincike sun ba mutanen da ke da COVID-19 maganin Ayurvedic wanda ke ɗauke da gram 0.5 na ashwagandha da sauran ganye sau biyu a rana tsawon kwanaki 7. Wannan ya rage matakan mahalarta masu alamar kumburi CRP, IL-6, da TNF-α idan aka kwatanta da wuribo.

• 7. Yana iya inganta aikin kwakwalwa, gami da ƙwaƙwalwa

Shan ashwagandha na iya amfanar aikin fahimi.

Ɗaya daga cikin bita Amintaccen Tushen binciken binciken asibiti guda biyar ya sami shaidar farko cewa ashwagandha na iya inganta aikin fahimi a cikin wasu al'ummomi, gami da tsofaffi waɗanda ke da ƙarancin fahimi da kuma mutanen da ke da schizophrenia.

Ayyukan fahimi zai iya amfana sun haɗa da:

• aikin zartarwa
• hankali
• lokacin amsawa
• aiki akan ayyukan fahimi

Wani binciken Amintaccen Tushen a cikin manya 50 ya nuna cewa shan 600 MG na tsantsa ashwagandha a kowace rana don makonni 8 ya haifar da babban ci gaba a cikin matakan masu zuwa idan aka kwatanta da ɗaukar placebo:

• nan take da kuma na gaba ɗaya ƙwaƙwalwar ajiya
• hankali
• saurin sarrafa bayanai

Masu binciken sun lura cewa mahadi da aka samu a cikin ashwagandha, gami da WA, suna da tasirin antioxidant a cikin kwakwalwa, wanda zai iya amfanar lafiyar hankali.

Koyaya, ana buƙatar ƙarin bincike kafin masana su iya yanke shawara mai ƙarfi.

• 8. Zai iya taimakawa inganta barci

Mutane da yawa suna shan ashwagandha don inganta barci mai dadi, kuma wasu shaidu sun nuna cewa yana iya taimakawa tare da matsalolin barci.

Misali, wani binciken Amintaccen Tushen a cikin manya 50 masu shekaru 65-80 ya gano cewa shan 600 MG na tushen ashwagandha kowace rana na tsawon makonni 12 yana inganta ingancin bacci da faɗakarwar hankali yayin farkawa idan aka kwatanta da maganin placebo.

Bugu da ƙari, wani bita ɗaya Amintaccen Tushen bincike mai inganci guda biyar ya gano cewa ashwagandha ya bayyana ga:

suna da ɗan ƙaramin tasiri mai inganci akan ingancin bacci gabaɗaya

rage matakan damuwa

taimaka wa mutane su ji karin faɗakarwa lokacin da suka farka

Sakamakon ya fi bayyana a cikin mutanen da ke fama da rashin barci kuma a cikin wadanda suka dauki fiye da 600 MG kowace rana don makonni 8 ko fiye.

Sashi

Shawarwari donashwagandhabambanta. Alal misali, bincike ya nuna allurai daga 250-1,250 MG kowace rana don zama tasiri ga yanayi daban-daban. Tuntuɓi ƙwararren kiwon lafiya idan kuna da tambayoyi game da maganin ashwagandha.

Kuna iya ɗaukar ashwagandha ta hanyoyi da yawa, ta kowane nau'i ɗaya ko nau'ikan allurai a kowace rana. Kuma za ku iya ɗauka ko dai tare da abinci ko a cikin komai a ciki.

Miranda Zhang