Akụkọ ngwaahịa
Kedu ihe anyị maara maka Ashwagandha?
| Gịnị bụAshwagandha? A na-eji Ashwagandha eme ihe dị ka ihe ọkụkụ kemgbe ọtụtụ puku afọ, ọkachasị na ọgwụ Ayurvedic ọdịnala. |  |
Uru ahụike nkeAshwagandha
- 1. Nwere ike inye aka belata nchekasị na nchekasị
Ashwagandhabụ eleghị anya a maara nke ọma maka ikike ya ibelata nchekasị. A na-ekewa ya dị ka adaptogen, ihe na-enyere ahụ aka ịnagide nrụgide.
Ashwagandha nwere ike inyere ndị ogbugbo na-achịkwa isi iyi ntụkwasị obi nke nrụgide, gụnyere proteins ujo ujo (Hsp70), cortisol, na c-Jun N-terminal protein kinase (JNK-1) na-arụ ọrụ nrụgide.
Ọ na-ebelata ọrụ nke axis hypothalamic-pituitary-adrenal (HPA), usoro dị n'ime ahụ gị nke na-achịkwa nzaghachi nrụgide.
ResearchTrusted Source na-atụ aro mgbakwunye Ashwagandha nwere ike inye aka belata nchekasị na nchekasị.
N'ime obere ọmụmụ ihe ntụkwasị obi na ndị sonyere 58, ndị were 250 ma ọ bụ 600 mg nke ashwagandha wepụ maka izu 8 belatara nke ukwuu nchekasị na ọkwa nke hormone nchekasị cortisol ma e jiri ya tụnyere ndị were placebo.
Ndị were ihe mgbakwunye ashwagandha hụkwara mmụba n'ịdị mma ụra ma e jiri ya tụnyere ndị otu placebo.
Nnyocha ọzọ a tụkwasịrị obi na mmadụ 60 chọpụtara na ndị were 240 mg nke ashwagandha wepụ kwa ụbọchị maka ụbọchị 60 nwere mbelata nchegbu dị ukwuu ma e jiri ya tụnyere ndị natara ọgwụgwọ placebo.
Ya mere, nchọpụta mbụ na-egosi na ashwagandha nwere ike ịbụ ihe mgbakwunye na-enye aka maka nchekasị na nchekasị.
Agbanyeghị, nyocha nke 2021 tụkwasịrị obi nke ọmụmụ kwubiri na enweghị ihe akaebe zuru oke iji mepụta nkwenye na usoro kachasị dabara adaba na ụdị ashwagandha maka ịgwọ ọrịa neuropsychiatric metụtara nchekasị dị ka nchekasị.
- 2.May na-erite uru egwuregwu arụmọrụ
Nnyocha egosiwo na ashwagandha nwere ike inwe mmetụta bara uru na egwuregwu egwuregwu ma bụrụ ihe mgbakwunye bara uru maka ndị na-eme egwuregwu.
Otu nyocha nyocha nke ntụkwasị obi gụnyere ọmụmụ 12 na ndị wereashwagandhadoses n'etiti 120 mg na 1,250 mg kwa ụbọchị. Nsonaazụ na-egosi na ahịhịa ahụ nwere ike ịkwalite arụmọrụ anụ ahụ, gụnyere ike na iji oxygen n'oge mgbatị ahụ.
Isi iyi ọzọ tụkwasịrị obi nke lere anya nyocha ise chọpụtara na ịṅụ ashwagandha kwalitere oke oriri oxygen (VO2 max) na ndị okenye na ndị na-eme egwuregwu.
VO2 max bụ oke oxygen mmadụ nwere ike iji n'oge ọrụ siri ike. Ọ bụ nleba anya nke obi na ngụgụ.
Inwe ezigbo VO2 max dị mkpa maka ndị na-eme egwuregwu na ndị na-abụghị ndị egwuregwu. A na-ejikọta VO2 max dị ala na ihe ize ndụ nke ịnwụ anwụ, ebe VO2 max dị elu jikọtara ya na obere ihe ize ndụ nke ntụkwasị obi nke ọrịa obi.
Na mgbakwunye, ashwagandha nwere ike inye aka ịbawanye ike akwara.
N'ime ọmụmụ 2015 ntụkwasị obi, ndị nwoke sonyere na-ewere 600 mg nke ashwagandha kwa ụbọchị wee sonye na ọzụzụ nguzogide maka izu 8 nwere nnukwu uru dị ukwuu na ike ike na nha ma e jiri ya tụnyere otu placebo.
- 3. Nwere ike ibelata mgbaàmà ụfọdụ ọnọdụ ahụike uche
Ụfọdụ ihe akaebe na-egosi na ashwagandha nwere ike inye aka belata mgbaàmà nke ọnọdụ ahụike uche ndị ọzọ, gụnyere ịda mbà n'obi, na ụfọdụ ndị mmadụ.
N'otu akwụkwọ nyocha ntụkwasị obi, ndị nchọpụta lere anya mmetụta nke ashwagandha na mmadụ 66 nwere schizophrenia bụ ndị na-enwe nkụda mmụọ na nchekasị.
Ha chọpụtara na ndị sonyere na-ewere 1,000 mg nke ashwagandha wepụ kwa ụbọchị maka izu iri na abụọ nwere mbelata ịda mbà n'obi na nchekasị karịa ndị were placebo.
Nnyocha ole na ole sitere na 2013 na-atụkwa aro na ashwagandha nwere ike inye aka melite nkwarụ n'ime ndị nwere ọrịa bipolar.
Otu nyocha 2021 tụkwasịrị ntụkwasị obi kwubiri na ashwaghanda nwere ike inye aka jikwaa ịda mbà n'obi, nchekasị, ehighị ụra nke ọma na nsogbu ahụike uche ndị ọzọ metụtara na akwara ozi.
Agbanyeghị, achọrọ nyocha karịa n'ime ojiji ndị a niile.
- 4. Nwere ike inye aka mee ka testosterone dịkwuo elu ma mụbaa ọmụmụ na ụmụ nwoke
E gosipụtara ihe mgbakwunye Ashwagandha na ụfọdụ ọmụmụ iji rite uru na ọmụmụ nwoke na ịbawanye ọkwa testosterone.
N'ime otu ọmụmụ ntụkwasị obi, ụmụ nwoke 43 dị afọ 40-70 nwere oke ibu na ike ọgwụgwụ dị nro were mbadamba ihe nwere ashwagandha wepụ ma ọ bụ placebo kwa ụbọchị maka izu asatọ.
Ejikọtara ọgwụgwọ ahụ na mmụba 18% ka ukwuu na DHEA-S, homonụ mmekọahụ na-etinye aka na mmepụta testosterone. Ndị sonyere na-ewere ahịhịa ahụ nwekwara mmụba dị ukwuu na testosterone 14.7% karịa ndị were placebo.
Na mgbakwunye, ntụleghachi nke ọmụmụ anọ ntụkwasị obi chọpụtara na ọgwụgwọ ashwagandha na-abawanye ụbara mkpokọta spam, oke semen, na sperm motility na ụmụ nwoke nwere ọnụ ọgụgụ spam dị ala.
Ọ na-amụbakwa itinye uche na sperm na motility na ụmụ nwoke nwere ọnụ ọgụgụ spam nkịtị.
Otú ọ dị, a chọkwuru ọmụmụ ihe.
- 5. Nwere ike ibelata ọkwa shuga dị n'ọbara
Ihe akaebe dị ntakịrị na-egosi na ashwagandha nwere ike ịnwe ụfọdụ uru maka ndị nwere ọrịa shuga ma ọ bụ ọkwa shuga dị elu.
Ntụleghachi nke ọmụmụ 24 ntụkwasị obi, gụnyere ọmụmụ ụlọ ọgwụ 5 na ndị nwere ọrịa shuga, chọpụtara na ọgwụgwọ ashwagandha belatara nke ukwuu shuga ọbara, hemoglobin A1c (HbA1c), insulin, lipids ọbara, na akara nrịbama oxidative.
Ihe kpatara ya nwere ike bụrụ ntụkwasị obi na ụfọdụ ogige dị n'ime ashwagandha - gụnyere nke a na-akpọ withaferin A (WA) - nwere ọrụ antidiabetic siri ike ma nwee ike inye aka kpalie mkpụrụ ndụ ịnara glucose n'ọbara.
Otú ọ dị, nchọpụta dị ntakịrị n'oge a, a chọkwara ọmụmụ ihe ndị a haziri nke ọma.
- 6. Nwere ike ibelata mbufụt
Ashwagandha nwere ogige, gụnyere WA, nke nwere ike inye aka belata mbufụt na ahụ.
Ọmụmụ anụmanụ atụkwasịkwara obi egosila na WA nwekwara ike inye aka belata ọkwa nke protein ndị na-akpasu iwe dị ka interleukin-10 (IL-10), na enwere ụfọdụ ihe akaebe ashwagandha nwere ike inye aka belata akara nrịbama n'ime mmadụ.
N'ime ọmụmụ 2021 ntụkwasị obi, ndị nyocha nyere ndị nwere COVID-19 ọgwụ Ayurvedic nwere gram 0.5 nke ashwagandha na ahịhịa ndị ọzọ ugboro abụọ kwa ụbọchị maka ụbọchị asaa. Nke a belatara ọkwa ndị sonyere na akara mkpali CRP, IL-6, na TNF-α ma e jiri ya tụnyere placebo.
- 7. Nwere ike melite ọrụ ụbụrụ, gụnyere ebe nchekwa
Inweta ashwagandha nwere ike ịbara ọrụ ọgụgụ isi uru.
Otu nyochaa ntụkwasị obi nke ọmụmụ ụlọ ọgwụ ise chọpụtara n'oge na-egosi na ashwagandha nwere ike imeziwanye ọrụ ọgụgụ isi na ụfọdụ ndị mmadụ, gụnyere ndị toro eto nwere nkwarụ dị nro na ndị nwere schizophrenia.
Ọrụ ọgụgụ isi ọ nwere ike ịba uru gụnyere:
- Executive arụ ọrụ
- anya
- oge mmeghachi omume
- ịrụ ọrụ na ọgụgụ isi
Otu ihe ọmụmụ tụkwasịrị obi na ndị okenye 50 gosiri na ịweta 600 mg nke ashwagandha wepụ kwa ụbọchị maka izu 8 mere ka ọganihu dị ukwuu na usoro ndị a ma e jiri ya tụnyere ị na-ewere placebo:
- ozugbo na izugbe ebe nchekwa
- anya
- ọsọ nhazi ozi
Ndị nchọpụta ahụ kwuru na ogige ndị dị na ashwagandha, gụnyere WA, nwere mmetụta antioxidant na ụbụrụ, nke nwere ike ịba uru ahụike uche.
Otú ọ dị, a chọkwuru nnyocha tupu ndị ọkachamara enwee ike nweta nkwubi okwu siri ike.
- 8. Nwere ike inye aka melite ụra
Ọtụtụ ndị mmadụ na-ewere ashwagandha iji kwalite ụra zuru ike, ụfọdụ ihe akaebe na-egosi na ọ nwere ike inye aka na nsogbu ụra.
Dịka ọmụmaatụ, otu nnyocha a tụkwasịrị obi na ndị okenye 50 dị afọ 65-80 chọpụtara na ịṅụ 600 mg nke mgbọrọgwụ ashwagandha kwa ụbọchị maka izu iri na abụọ mere ka ụra dịkwuo mma na ịmụrụ anya nke uche mgbe ị na-eteta ma e jiri ya tụnyere ọgwụgwọ placebo.
Na mgbakwunye, otu nyocha tụkwasịrị ntụkwasị obi nke nyocha ise dị elu chọpụtara na ashwagandha pụtara:
nwere mmetụta dị mma nke dị ntakịrị mana n'ozuzu oke ụra
belata ọkwa nchegbu
nyere ndị mmadụ aka ịmụrụ anya karị mgbe ha tetara
Nsonaazụ ahụ pụtakwara na ndị nwere ehighi ura na ndị na-ewere ihe karịrị 600 mg kwa ụbọchị maka izu 8 ma ọ bụ karịa.
Usoro onunu ogwu
Ntụnye ọgwụ makaashwagandhaiche iche. Dịka ọmụmaatụ, nchọpụta egosila doses sitere na 250-1,250 mg kwa ụbọchị ka ọ dị irè maka ọnọdụ dị iche iche. Kpọtụrụ onye ọkachamara ahụike ma ọ bụrụ na ị nwere ajụjụ gbasara dosing ashwagandha.
Ị nwere ike were ashwagandha n'ọtụtụ ụzọ, na otu dose ma ọ bụ ọtụtụ doses kwa ụbọchị. Ị nwere ike were ya na nri ma ọ bụ na afọ efu.
Miranda Zhang