Amakuru y'ibicuruzwa
Ni bangahe tuzi kuri Ashwagandha?
| NikiAshwagandha? Ashwagandha imaze imyaka ibihumbi ikoreshwa nkigiti cyimiti, cyane cyane mubuvuzi gakondo bwa Ayurvedic. |  |
Inyungu zubuzima bwaAshwagandha
- 1. Birashobora gufasha kugabanya imihangayiko no guhangayika
Ashwagandhabirashoboka ko azwi cyane kubushobozi bwo kugabanya imihangayiko. Byashyizwe mubikorwa nka adaptogen, ibintu bifasha umubiri guhangana nihungabana.
Ashwagandha irashobora gufasha Inkomoko yizewe kugenzura abunzi bahangayitse, harimo proteine ziterwa nubushyuhe (Hsp70), cortisol, hamwe na c-Jun N-terminal protein kinase (JNK-1).
Igabanya kandi ibikorwa bya hypothalamic-pituitar-adrenal (HPA) axis, sisitemu mumubiri wawe igenga igisubizo cyimyitwarire.
Ubushakashatsi bwizewe bwerekana ko inyongera ya Ashwagandha ishobora gufasha kugabanya imihangayiko.
Mu bushakashatsi buto bwizewe bwatanzwe nabitabiriye 58, abafashe mg 250 cyangwa 600 za mitiweli ya ashwagandha mugihe cyibyumweru 8 bari bagabanije cyane guhangayikishwa no kubona imisemburo ya hormone cortisol ugereranije nabafashe umwanya.
Abafashe inyongera ya ashwagandha nabo babonye iterambere ryibitotsi ugereranije nitsinda rya placebo.
Ubundi bushakashatsi bwizewe Inkomoko mu bantu 60 bwerekanye ko abafashe mg 240 z'umusemburo wa ashwagandha ku munsi mu minsi 60 bagabanutse cyane mu guhangayika ugereranije n'abahawe imiti.
Rero, ubushakashatsi bwambere bwerekana ko ashwagandha ishobora kuba inyongera ifasha guhangayika no guhangayika.
Nyamara, isuzuma ryo mu 2021 ryizewe Inkomoko y’ubushakashatsi ryanzuye ko nta bimenyetso bihagije byerekana ubwumvikane ku kigero gikwiye ndetse n’uburyo bwa ashwagandha bwo kuvura indwara ziterwa n’imitsi iterwa no guhangayika nko guhangayika.
- 2.Bishobora kunguka imikorere ya siporo
Ubushakashatsi bwerekanye ko ashwagandha ishobora kugira ingaruka nziza mubikorwa bya siporo kandi ishobora kuba inyongera yingirakamaro kubakinnyi.
Isesengura rimwe ryubushakashatsi Inkomoko yizewe yarimo ubushakashatsi 12 mubantu bafasheashwagandhadosiye iri hagati ya 120 mg na 1,250 mg kumunsi. Ibisubizo byerekana ko ibyatsi bishobora kongera imikorere yumubiri, harimo imbaraga nogukoresha ogisijeni mugihe imyitozo.
Ubundi isesengura ryizewe ryarebye ubushakashatsi butanu bwerekanye ko gufata ashwagandha byongereye cyane ikoreshwa rya ogisijeni (VO2 max) kubantu bakuze ndetse nabakinnyi.
VO2 max ni urugero ntarengwa rwa ogisijeni umuntu ashobora gukoresha mugihe gikomeye. Ni igipimo cy'umutima n'ibihaha.
Kugira VO2 max nziza ni ngombwa kubakinnyi ndetse na nonathletes kimwe. Hafi ya VO2 max ifitanye isano no kongera ibyago byo gupfa, mugihe VO2 max ijyanye ningaruka nkeIkizere cyizewe cyindwara z'umutima.
Byongeye kandi, ashwagandha irashobora gufasha kongera imbaraga zimitsi.
Mu bushakashatsi bwakozwe na 2015 bwizewe, abagabo bitabiriye gufata 600 mg ya ashwagandha kumunsi kandi bakitabira amahugurwa yo kurwanya ibyumweru 8 bagize inyungu nyinshi mumbaraga nubunini ugereranije nitsinda rya placebo.
- 3. Birashobora kugabanya ibimenyetso byubuzima bwo mumutwe
Ibimenyetso bimwe byerekana ko ashwagandha ishobora gufasha kugabanya ibimenyetso byubundi buzima bwo mu mutwe, harimo no kwiheba, mu baturage bamwe.
Mu bushakashatsi bumwe bwizewe Source, abashakashatsi barebeye hamwe ingaruka za ashwagandha ku bantu 66 barwaye sikizofreniya bahuye n'ihungabana no guhangayika.
Basanze abitabiriye gufata 1000 mg yumuti wa ashwagandha buri munsi ibyumweru 12 bagabanutse cyane mukwiheba no guhangayika kurusha abafashe umwanya.
Ubushakashatsi buke kuva mu 2013 burerekana kandi ko ashwagandha ishobora gufasha kunoza ubumuga bwo kutamenya kubantu bafite ikibazo cya bipolar.
Isubiramo ryakozwe mu 2021 Inkomoko yizewe yanzuye ko ashwaghanda ishobora gufasha gukemura ibibazo byo kwiheba, guhangayika, kudasinzira, nibindi bibazo bijyanye n'ubuzima bwo mu mutwe bijyanye na neurologiya.
Nyamara, ubushakashatsi bwinshi burakenewe muribi byose bikoreshwa.
- 4. Birashobora gufasha kongera testosterone no kongera uburumbuke kubagabo
Ashwagandha inyongeramusaruro zerekanwe mubushakashatsi bumwe na bumwe kugirango bigirire akamaro uburumbuke bwumugabo no kongera urugero rwa testosterone.
Mu bushakashatsi bumwe bwizewe, abagabo 43 bafite imyaka 40-70 bafite ibiro byinshi n'umunaniro woroshye bafashe ibinini birimo ibishishwa bya ashwagandha cyangwa umwanya wa buri munsi mu byumweru 8.
Ubuvuzi bwajyanye no kwiyongera kwa 18% muri DHEA-S, imisemburo yimibonano mpuzabitsina igira uruhare mu gukora testosterone. Abitabiriye gufata ibyatsi nabo biyongereyeho 14.7% muri testosterone kurusha abafashe ikibanza.
Byongeye kandi, ubushakashatsi bwakozwe ku bushakashatsi bune bwizewe bwerekanye ko kuvura ashwagandha byongereye cyane intanga ngabo, ubwinshi bw’amasohoro, hamwe n’intanga ngabo ku bagabo bafite intanga nke.
Yongereye kandi intanga ngabo hamwe ningendo kubagabo bafite intanga zisanzwe.
Ariko, harakenewe ubushakashatsi bwinshi.
- 5. Birashobora kugabanya urugero rwisukari mu maraso
Ibimenyetso bike byerekana ko ashwagandha ishobora kugira inyungu kubantu barwaye diyabete cyangwa isukari nyinshi mu maraso.
Ubushakashatsi bwakozwe ku bushakashatsi 24 bwizewe, harimo n’ubushakashatsi 5 bw’ubuvuzi ku bantu barwaye diyabete, bwerekanye ko kuvura ashwagandha byagabanije cyane isukari mu maraso, hemoglobine A1c (HbA1c), insuline, lipide y’amaraso, hamwe n’ibimenyetso bya okiside.
Impamvu irashobora kwizerwa Inkomoko yuko ibice bimwe na bimwe biri muri ashwagandha - harimo kimwe bita withaferin A (WA) - bifite ibikorwa bikomeye bya antidiabete kandi bishobora gufasha gukangurira ingirabuzimafatizo gufata glucose mu maraso.
Nyamara, ubushakashatsi bugarukira muriki gihe, kandi birakenewe ubushakashatsi bwateguwe neza.
- 6. Birashobora kugabanya umuriro
Ashwagandha irimo ibice, harimo WA, bishobora gufasha kugabanya uburibwe mumubiri.
Ubushakashatsi ku nyamaswa Inkomoko yizewe yerekanye ko WA ishobora no gufasha kugabanya urugero rwa poroteyine zitera nka interleukin-10 (IL-10), kandi hari ibimenyetso bimwe na bimwe ashwagandha ishobora gufasha kugabanya ibimenyetso byerekana umuriro no mu bantu.
Mu bushakashatsi bwakozwe mu 2021Twizewe, abashakashatsi bahaye abantu bafite COVID-19 imiti ya Ayurvedic irimo garama 0,5 za ashwagandha n’ibindi bimera kabiri ku munsi mu minsi 7. Ibi byagabanije urwego rwabitabiriye ibimenyetso byerekana umuriro CRP, IL-6, na TNF-α ugereranije na placebo.
- 7. Birashobora kunoza imikorere yubwonko, harimo no kwibuka
Gufata ashwagandha birashobora kugirira akamaro imikorere yubwenge.
Isubiramo rimwe ryizewe Inkomoko yubushakashatsi butanu bwubuvuzi bwabonye ibimenyetso byambere byerekana ko ashwagandha ishobora guteza imbere imikorere yubwenge mubantu bamwe, harimo nabakuze bakuze bafite ubumuga buke bwubwenge ndetse nabafite sikizofreniya.
Imikorere yo kumenya irashobora kugirira akamaro harimo:
- imikorere nyobozi
- kwitondera
- igihe cyo kwitwara
- imikorere kumurimo wo kumenya
Ubushakashatsi bwizewe Inkomoko ku bantu 50 bakuze bwerekanye ko gufata mg 600 z'umusemburo wa ashwagandha ku munsi mu byumweru 8 byatumye habaho iterambere ryinshi mu ngamba zikurikira ugereranije no gufata ikibanza:
- ako kanya kandi muri rusange
- kwitondera
- amakuru-gutunganya umuvuduko
Abashakashatsi bavuze ko ibice biboneka muri ashwagandha, harimo na WA, bigira ingaruka za antioxydeant mu bwonko, bishobora kugirira akamaro ubuzima bw’ubwenge.
Nyamara, ubushakashatsi burakenewe mbere yuko abahanga bashobora gufata imyanzuro ikomeye.
- 8. Birashobora gufasha kunoza ibitotsi
Abantu benshi bafata ashwagandha kugirango bateze ibitotsi neza, kandi ibimenyetso bimwe byerekana ko bishobora gufasha mubibazo byo gusinzira.
Kurugero, ubushakashatsi bwizewe Inkomoko kubantu 50 bakuze bafite imyaka 65-80 basanze gufata mg 600 zumuzi wa ashwagandha kumunsi mugihe cyibyumweru 12 byazamuye cyane ibitotsi no kuba maso mumutwe ukangutse ugereranije no kuvura umwanya.
Byongeye kandi, isubiramo rimweYizewe Inkomoko yubushakashatsi butanu bwo mu rwego rwo hejuru bwerekanye ko ashwagandha yagaragaye:
bigira ingaruka nziza ariko zingirakamaro muburyo bwiza bwo gusinzira
gabanya urwego rwo guhangayika
fasha abantu kumva neza iyo bakangutse
Ibisubizo byagaragaye cyane ku bantu bafite ikibazo cyo kudasinzira no mu bafashe mg zirenga 600 buri munsi mu byumweru 8 cyangwa birenga.
Umubare
Gukoresha ibyifuzo byaashwagandhabiratandukanye. Kurugero, ubushakashatsi bwerekanye ibipimo biri hagati ya 250-12.250 mg kumunsi kugirango bigire ingaruka mubihe bitandukanye. Baza inzobere mu by'ubuzima niba ufite ibibazo bijyanye no kunywa ashwagandha.
Urashobora gufata ashwagandha muburyo bwinshi, haba murwego rumwe cyangwa inshuro nyinshi kumunsi. Kandi urashobora kuyifata hamwe nifunguro cyangwa igifu cyuzuye.
Miranda Zhang