Nkhani Zamalonda
Kodi timadziwa bwanji za Ashwagandha?
| Ndi chiyaniAshwagandha? Ashwagandha yakhala ikugwiritsidwa ntchito ngati mankhwala kwazaka masauzande ambiri, makamaka mumankhwala azikhalidwe a Ayurvedic. |  |
Ubwino Waumoyo waAshwagandha
- 1. Zingathandize kuchepetsa nkhawa ndi nkhawa
Ashwagandhamwina amadziwika bwino kwambiri chifukwa cha mphamvu yake yochepetsera nkhawa. Amagawidwa ngati adaptogen, chinthu chomwe chimathandiza thupi kuthana ndi nkhawa.
Ashwagandha atha kuthandizira oyimira odalirika owongolera kupsinjika, kuphatikiza mapuloteni owopsa (Hsp70), cortisol, ndi c-Jun N-terminal protein kinase (JNK-1).
Zimachepetsanso ntchito ya hypothalamic-pituitary-adrenal (HPA) axis, dongosolo m'thupi lanu lomwe limayang'anira kuyankha kwa nkhawa.
ResearchTrusted Source ikuwonetsa kuti zowonjezera za Ashwagandha zitha kuthandiza kuchepetsa nkhawa komanso nkhawa.
Pakafukufuku wochepa Wodalirika ndi otenga nawo gawo 58, omwe adatenga 250 kapena 600 mg ya ashwagandha kwa milungu 8 adachepetsa kwambiri kupsinjika ndi kuchuluka kwa mahomoni opsinjika cortisol poyerekeza ndi omwe adatenga placebo.
Iwo omwe adatenga zowonjezera za ashwagandha adawonanso kusintha kwa kugona poyerekeza ndi gulu la placebo.
Kafukufuku wina Wodalirika mwa anthu 60 adapeza kuti omwe adatenga 240 mg ya ashwagandha patsiku kwa masiku 60 adachepetsa kwambiri nkhawa poyerekeza ndi omwe adalandira chithandizo cha placebo.
Chifukwa chake, kafukufuku woyambirira akuwonetsa kuti ashwagandha ikhoza kukhala chothandizira pakupsinjika ndi nkhawa.
Komabe, ndemanga ya 2021, Trusted Source of studies inapeza kuti palibe umboni wokwanira kuti ugwirizane pa mlingo woyenera kwambiri wa ashwagandha pochiza matenda okhudzana ndi kupsinjika maganizo monga nkhawa.
- 2.Ikhoza kupindula masewera othamanga
Kafukufuku wasonyeza kuti ashwagandha ikhoza kukhala ndi zotsatira zopindulitsa pamasewera othamanga ndipo ikhoza kukhala yowonjezera kwa othamanga.
Kuwunika kumodzi kwa kafukufuku waTrusted Source kunaphatikizapo maphunziro 12 mwa anthu omwe adatengaashwagandhaMlingo pakati pa 120 mg ndi 1,250 mg patsiku. Zotsatira zikuwonetsa kuti zitsamba zimatha kukulitsa magwiridwe antchito amthupi, kuphatikiza mphamvu ndi kugwiritsa ntchito oxygen panthawi yolimbitsa thupi.
Kusanthula kwina kodalirika komwe kudayang'ana maphunziro asanu adapeza kuti kutenga ashwagandha kumathandizira kwambiri kugwiritsa ntchito mpweya wabwino (VO2 max) mwa akulu athanzi komanso othamanga.
VO2 max ndi kuchuluka kwa okosijeni komwe munthu angagwiritse ntchito akamachita zinthu mwamphamvu. Ndiko kuyeza kulimba mtima ndi mapapo.
Kukhala ndi VO2 max yokwanira ndikofunikira kwa othamanga komanso osathamanga chimodzimodzi. Kutsika kwa VO2 max kumalumikizidwa ndi chiwopsezo chowonjezereka cha kufa, pomwe VO2 max yapamwamba imalumikizidwa ndi chiwopsezo chocheperako.
Kuphatikiza apo, ashwagandha imatha kuthandizira kukulitsa mphamvu za minofu.
Mu kafukufuku wa 2015, omwe adatenga nawo gawo pamwambo wa 600 mg wa ashwagandha patsiku ndikuchita nawo maphunziro otsutsa kwa milungu 8 anali ndi phindu lalikulu pakulimba kwa minofu ndi kukula kwake poyerekeza ndi gulu la placebo.
- 3. Atha kuchepetsa zizindikiro za matenda ena amisala
Umboni wina umasonyeza kuti ashwagandha angathandize kuchepetsa zizindikiro za matenda ena amisala, kuphatikizapo kukhumudwa, mwa anthu ena.
Mu kafukufuku wina, ofufuza adawona zotsatira za ashwagandha mwa anthu 66 omwe ali ndi schizophrenia omwe anali ndi nkhawa komanso nkhawa.
Adapeza kuti omwe adatenga 1,000 mg ya ashwagandha yotulutsa tsiku lililonse kwa milungu 12 adachepetsa kwambiri kukhumudwa komanso nkhawa kuposa omwe adatenga placebo.
Kafukufuku wocheperako kuchokera ku 2013 akuwonetsanso kuti ashwagandha atha kuthandizira kukonza chidziwitso cha anthu omwe ali ndi vuto la bipolar.
Ndemanga ya 2021 Trusted Source inati ashwaghanda atha kuthandiza kuthana ndi kukhumudwa, nkhawa, kusowa tulo, ndi zina zokhudzana ndi thanzi labwino komanso minyewa.
Komabe, kafukufuku wochulukirapo akufunika pazogwiritsa ntchito zonsezi.
- 4. Zingathandize kulimbikitsa testosterone ndi kuonjezera chonde mwa amuna
Zowonjezera za Ashwagandha zawonetsedwa mu maphunziro ena kuti zithandizire kubereka kwa amuna ndikuwonjezera milingo ya testosterone.
Mu kafukufuku wina Wodalirika, amuna 43 azaka 40-70 omwe anali onenepa kwambiri komanso kutopa pang'ono adatenga mapiritsi okhala ndi ashwagandha kapena placebo tsiku lililonse kwa milungu 8.
Chithandizocho chinagwirizanitsidwa ndi kuwonjezeka kwakukulu kwa 18% kwa DHEA-S, hormone ya kugonana yomwe imakhudzidwa ndi kupanga testosterone. Omwe adatenga zitsambazo analinso ndi 14.7% kuwonjezeka kwakukulu kwa testosterone kuposa omwe adatenga placebo.
Kuphatikiza apo, kuwunikanso kwamaphunziro anayi a Trusted Source adapeza kuti chithandizo cha ashwagandha chimachulukitsa kuchuluka kwa umuna, kuchuluka kwa umuna, komanso kuyenda kwa umuna mwa amuna omwe ali ndi umuna wochepa.
Komanso kuchuluka umuna ndende ndi motility amuna ndi yachibadwa umuna chiwerengero.
Komabe, maphunziro ochulukirapo akufunika.
- 5. Atha kuchepetsa kuchuluka kwa shuga m'magazi
Umboni wochepa umasonyeza kuti ashwagandha ikhoza kukhala ndi ubwino wina kwa anthu omwe ali ndi matenda a shuga kapena shuga wambiri.
Kuwunikanso kwa maphunziro 24 odalirika, kuphatikiza maphunziro asanu azachipatala mwa anthu omwe ali ndi matenda ashuga, adapeza kuti chithandizo cha ashwagandha chimachepetsa kwambiri shuga wamagazi, hemoglobin A1c (HbA1c), insulin, lipids m'magazi, ndi zolembera za oxidative.
Chifukwa chake chikhoza kukhala kuti zinthu zina zomwe zili mu ashwagandha - kuphatikiza ndiaferin A (WA) - zimakhala ndi antidiabetic activate ndipo zimatha kulimbikitsa ma cell kuti atenge glucose kuchokera m'magazi.
Komabe, kafukufuku ndi wochepa panthawiyi, ndipo maphunziro opangidwa bwino amafunika.
- 6. Akhoza kuchepetsa kutupa
Ashwagandha ili ndi mankhwala, kuphatikiza WA, omwe angathandize kuchepetsa kutupa m'thupi.
Kafukufuku wa zinyama akuwonetsa kuti WA itha kuthandizanso kuchepetsa kuchuluka kwa mapuloteni otupa monga interleukin-10 (IL-10), ndipo pali umboni wina wa ashwagandha womwe ungathandizenso kuchepetsa zolembera zotupa mwa anthu.
Mu kafukufuku wa 2021, ofufuza adapatsa anthu omwe ali ndi COVID-19 mankhwala a Ayurvedic okhala ndi magalamu 0.5 a ashwagandha ndi zitsamba zina kawiri patsiku kwa masiku 7. Izi zidachepetsa kuchuluka kwa otenga nawo gawo pazolemba zotupa CRP, IL-6, ndi TNF-α poyerekeza ndi placebo.
- 7. Akhoza kupititsa patsogolo ntchito za ubongo, kuphatikizapo kukumbukira
Kutenga ashwagandha kumatha kupindula ndi chidziwitso.
Ndemanga imodzi yodalirika Gwero la maphunziro asanu azachipatala adapeza umboni woyambirira kuti ashwagandha amatha kusintha magwiridwe antchito anzeru mwa anthu ena, kuphatikiza achikulire omwe ali ndi vuto la kuzindikira pang'ono komanso anthu omwe ali ndi schizophrenia.
Ntchito zamaganizidwe zomwe zingapindule nazo zikuphatikizapo:
- magwiridwe antchito
- chidwi
- nthawi yochitira
- magwiridwe antchito anzeru
Kafukufuku wodalirika mwa achikulire 50 adawonetsa kuti kutenga 600 mg ya ashwagandha patsiku kwa milungu 8 kudapangitsa kuti pakhale kusintha kwakukulu munjira zotsatirazi poyerekeza ndi kutenga placebo:
- kukumbukira nthawi yomweyo komanso zonse
- chidwi
- liwiro-kukonza zambiri
Ofufuzawo adawona kuti mankhwala omwe amapezeka mu ashwagandha, kuphatikiza WA, ali ndi antioxidant zotsatira muubongo, zomwe zingapindulitse thanzi lachidziwitso.
Komabe, kufufuza kowonjezereka kumafunika akatswiri asanapeze mfundo zamphamvu.
- 8. Zingathandize kugona bwino
Anthu ambiri amatenga ashwagandha kuti alimbikitse kugona mopumula, ndipo umboni wina ukusonyeza kuti itha kuthandiza ndi kugona.
Mwachitsanzo, kafukufuku wodalirika mwa achikulire 50 azaka zapakati pa 65-80 adapeza kuti kumwa 600 mg wa mizu ya ashwagandha patsiku kwa milungu 12 kumathandizira kwambiri kugona komanso kukhala maso akadzuka poyerekeza ndi mankhwala a placebo.
Kuphatikiza apo, ndemanga imodzi Gwero Lodalirika la maphunziro asanu apamwamba adapeza kuti ashwagandha adawonekera ku:
kukhala ndi zotsatira zabwino pang'ono pakukula kwa kugona
kuchepetsa nkhawa
thandizani anthu kukhala atcheru akadzuka
Zotsatira zake zidadziwika kwambiri mwa anthu omwe ali ndi vuto la kugona komanso omwe adatenga 600 mg tsiku lililonse kwa masabata a 8 kapena kupitilira apo.
Mlingo
Mlingo ayamikira kwaashwagandhasiyana. Mwachitsanzo, kafukufuku wasonyeza kuti mlingo wa 250-1,250 mg pa tsiku kuti ukhale wogwira mtima pazinthu zosiyanasiyana. Funsani katswiri wazachipatala ngati muli ndi mafunso okhudzana ndi dosing ya ashwagandha.
Mutha kumwa ashwagandha m'njira zambiri, mwina mulingo umodzi kapena zingapo patsiku. Ndipo mukhoza kutenga ndi chakudya kapena pamimba yopanda kanthu.
Miranda Zhang