Iindaba zeMveliso
Singakanani esaziyo ngeAshwagandha?
| Yintoni iAshwagandha? I-Ashwagandha sele isetyenziswa njengesityalo sonyango kangangamawaka eminyaka, ngakumbi kumayeza emveli e-Ayurvedic. |  |
IiNzuzo zeMpilo zeAshwagandha
- 1. Isenokunceda ukunciphisa uxinzelelo kunye noxinzelelo
Ashwagandhamhlawumbi yaziwa kakhulu ngokukwazi kwayo ukunciphisa uxinzelelo. Ihlelwa njenge-adaptogen, into enceda umzimba ukumelana noxinzelelo.
I-Ashwagandha inokunceda uMthombo oThembekileyo olawula abalamli boxinzelelo, kubandakanya iiproteni zothuso lobushushu (Hsp70), i-cortisol, kunye ne-c-Jun N-terminal protein kinase (JNK-1).
Kwakhona kunciphisa umsebenzi we-hypothalamic-pituitary-adrenal (HPA) axis, inkqubo emzimbeni wakho elawula impendulo yoxinzelelo.
Umthombo oThenjiweyo wophando ucebisa ukuba izongezo ze-Ashwagandha zinokunceda ukunciphisa uxinzelelo kunye noxinzelelo.
Kuphononongo oluncinci uMthombo othembekileyo onabathathi-nxaxheba abangama-58, abo bathathe i-250 okanye i-600 mg yesicatshulwa se-ashwagandha kwiiveki ezisi-8 baye banciphisa kakhulu uxinzelelo kunye namanqanaba e-hormone yoxinzelelo lwe-cortisol xa kuthelekiswa nabo bathatha indawo ye-placebo.
Abo bathatha izongezelelo ze-ashwagandha babone ukuphucuka komgangatho wokulala xa kuthelekiswa neqela le-placebo.
Olunye uphononongo oluThembekileyo kubantu abangama-60 lufumanise ukuba abo bathatha i-240 mg ye-ashwagandha isicatshulwa ngemini kangangeentsuku ezingama-60 babenokuncipha okukhulu kwixhala xa kuthelekiswa nabo bafumana unyango lwe-placebo.
Ke, uphando lwakwangoko lucebisa ukuba i-ashwagandha inokuba sisongezelelo esiluncedo kuxinzelelo kunye noxinzelelo.
Nangona kunjalo, uphononongo luka-2021 uMthombo oThenjiweyo wezifundo wagqiba kwelokuba akukho bungqina baneleyo bokwenza imvumelwano kweyona thamo ifanelekileyo kunye nefom ye-ashwagandha yokunyanga iingxaki ezinxulumene noxinzelelo lwe-neuropsychiatric ezifana noxinzelelo.
- I-2.Inokuthi izuze ukusebenza kwezemidlalo
Uphando lubonise ukuba i-ashwagandha inokuba nemiphumo enenzuzo ekusebenzeni kwezemidlalo kwaye inokuba yinto efanelekileyo yokuncedisa iimbaleki.
Olunye uhlalutyo lophando oluTrusted Source luquka izifundo ezili-12 kubantu abathathileyoashwagandhaamanani phakathi kwe-120 mg kunye ne-1,250 mg ngosuku. Iziphumo zibonisa ukuba imifuno inokuphucula ukusebenza komzimba, kubandakanya amandla kunye nokusetyenziswa kweoksijini ngexesha lokuzilolonga.
Olunye uhlalutyo uMthombo othembekileyo ojonge kwizifundo ezihlanu wafumanisa ukuba ukuthatha i-ashwagandha kuphucula kakhulu ukusetyenziswa kweoksijini (VO2 max) kubantu abadala abasempilweni kunye neimbaleki.
I-VO2 max yeyona nto iphezulu yeoksijini umntu angayisebenzisa ngexesha lomsebenzi onzima. Ngumlinganiselo wokomelela kwentliziyo nemiphunga.
Ukuba ne-VO2 max eyiyeyona ibalulekileyo ibalulekile kwiimbaleki nakwabo bangezizo iimbaleki ngokufanayo. Ubuninzi be-VO2 obuphantsi bunxulunyaniswa nomngcipheko wokubhubha onyukileyo, ngelixa ubuninzi be-VO2 bunxulunyaniswa nomngcipheko osezantsi oThenjiweyo wesifo sentliziyo.
Ukongeza, i-ashwagandha inokunceda ukonyusa amandla emisipha.
Kuphononongo luka-2015 Umthombo othembekileyo, abathathi-nxaxheba abangamadoda abathatha i-600 mg ye-ashwagandha ngosuku kwaye bathatha inxaxheba kuqeqesho lokumelana neeveki ezi-8 babenenzuzo enkulu kakhulu kumandla wemisipha kunye nobukhulu xa kuthelekiswa neqela le-placebo.
- 3. Inokunciphisa iimpawu zezinye iimeko zempilo yengqondo
Obunye ubungqina bubonisa ukuba i-ashwagandha inokunceda ukunciphisa iimpawu zezinye iimeko zempilo yengqondo, kuquka nokudakumba, kubantu abathile.
Kolunye uphononongo oluThembekileyo, abaphandi bajonge iziphumo ze-ashwagandha kubantu abangama-66 abane-schizophrenia ababenoxinzelelo kunye noxinzelelo.
Baye bafumanisa ukuba abathathi-nxaxheba abathatha i-1,000 mg ye-ashwagandha extract imihla ngemihla kwiiveki ze-12 babenokunciphisa okukhulu kokudakumba kunye nokuxhalaba kunabo bathatha indawo ye-placebo.
Uphando oluncinci oluvela kwi-2013 lukwacebisa ukuba i-ashwagandha inokunceda ukuphucula ukukhubazeka kwengqondo kubantu abane-bipolar disorder.
Uphononongo luka-2021 Umthombo othembekileyo ugqibe kwelokuba i-ashwaghanda inokunceda ukulawula uxinzelelo, ixhala, ukuphuthelwa, kunye neminye imiba enxulumene nempilo yengqondo kunye ne-neurological.
Nangona kunjalo, uphando oluninzi luyafuneka kuzo zonke ezi zixhobo.
- 4. Inokunceda ukukhulisa i-testosterone kunye nokwandisa ukuchuma emadodeni
Izongezelelo ze-Ashwagandha zibonisiwe kwezinye izifundo ukuze kuxhamle ukuchuma kwamadoda kunye nokunyusa amanqanaba e-testosterone.
Kuphononongo olunye oluThembekileyo, amadoda angama-43 aneminyaka engama-40 ukuya kwengama-70 atyebe kakhulu kwaye adinwe kancinci athatha iipilisi ezine-ashwagandha extract okanye i-placebo yonke imihla kwiiveki ezisi-8.
Unyango ludibene ne-18% yokwanda okukhulu kwi-DHEA-S, ihomoni yesini ebandakanyekayo kwimveliso ye testosterone. Abathathi-nxaxheba abathathe imifuno nabo babenokwanda okukhulu kwe-14.7% kwi-testosterone kunabo bathatha indawo ye-placebo.
Ukongeza, uphononongo lwezifundo ezine uMthombo oThenjiweyo wafumanisa ukuba unyango lwe-ashwagandha lonyuse kakhulu ugxininiso lwesidoda, umthamo wamadlozi, kunye nokuhamba kwesidoda kumadoda anesibalo esisezantsi sesidoda.
Ikwanyuse ugxininiso lwesidoda kunye ne-motility kumadoda anesibalo esiqhelekileyo sesidoda.
Nangona kunjalo, izifundo ezingakumbi ziyafuneka.
- 5. Inokunciphisa amanqanaba eswekile yegazi
Ubungqina obuncinci bubonisa ukuba i-ashwagandha ingaba neenzuzo ezithile kubantu abanesifo sikashukela okanye amanqanaba aphezulu eshukela.
Uphononongo lwezifundo ezingama-24 Umthombo othembekileyo, kubandakanywa nezifundo zeklinikhi ezi-5 kubantu abanesifo seswekile, zafumanisa ukuba unyango nge-ashwagandha lunciphise kakhulu iswekile yegazi, i-hemoglobin A1c (HbA1c), i-insulin, i-lipids yegazi, kunye neempawu zoxinzelelo lwe-oxidative.
Isizathu sinokuba nguMthombo oThenjiweyo wokuba iikhompawundi ezithile ngaphakathi kwe-ashwagandha - kubandakanywa enye ebizwa ngokuba ne-aferin A (WA) - inomsebenzi onamandla we-antidiabetic kwaye inokunceda ukuvuselela iiseli ukuba zithathe i-glucose egazini.
Nangona kunjalo, uphando lulinganiselwe ngeli xesha, kwaye izifundo eziyilwe kakuhle ziyafuneka.
- 6. Inokunciphisa ukuvuvukala
I-Ashwagandha iqulethe iikhompawundi, kuquka i-WA, enokunceda ukunciphisa ukuvuvukala emzimbeni.
Izifundo zezilwanyana Umthombo oThenjiweyo ubonise ukuba i-WA inokunceda ukunciphisa amanqanaba eeproteni ezidumbayo ezifana ne-interleukin-10 (IL-10), kwaye kukho ubungqina bokuba i-ashwagandha inokunceda ukunciphisa iimpawu zokuvuvukala ebantwini.
Kuphononongo luka-2021 uMthombo oThenjiweyo, abaphandi banike abantu abane-COVID-19 ichiza le-Ayurvedic eliqulethe i-0.5 grams ye-ashwagandha kunye namanye amayeza kabini ngemini kangangeentsuku ezisi-7. Oku kunciphise amanqanaba abathathi-nxaxheba beempawu ezivuthayo ze-CRP, i-IL-6, kunye ne-TNF-α xa kuthelekiswa ne-placebo.
- 7. Inokuphucula ukusebenza kwengqondo, kuquka inkumbulo
Ukuthatha i-ashwagandha kunokuzuza umsebenzi wokuqonda.
Olunye uphononongo oluThembekileyo lwezifundo ezihlanu zeklinikhi lufumene ubungqina bokuqala bokuba i-ashwagandha inokuphucula ukusebenza kwengqondo kubantu abathile, kubandakanya abantu abadala abanengxaki yokuqonda kunye nabantu abane-schizophrenia.
Imisebenzi yengqondo enokuthi izuze iquka:
- ukusebenza kwesigqeba
- ingqalelo
- ixesha lokuphendula
- ukusebenza kwimisebenzi yengqondo
Uphononongo Umthombo othembekileyo kubantu abadala abangama-50 ubonise ukuba ukuthatha i-600 mg ye-ashwagandha isicatshulwa ngosuku kwiiveki ezisi-8 kukhokelele kuphuculo olubalulekileyo kula manyathelo alandelayo xa kuthelekiswa nokuthatha indawo ye-placebo:
- inkumbulo ekhawulezileyo kunye jikelele
- ingqalelo
- isantya sokwenziwa kolwazi
Abaphandi baqaphele ukuba iikhompawundi ezifunyenwe kwi-ashwagandha, kuquka i-WA, zineempembelelo ze-antioxidant kwingqondo, enokuthi izuze impilo yokuqonda.
Nangona kunjalo, uphando oluninzi luyafuneka ngaphambi kokuba iingcali zenze izigqibo eziqinileyo.
- 8. Inokunceda ukuphucula ukulala
Abantu abaninzi bathatha i-ashwagandha ukukhuthaza ubuthongo obumnandi, kwaye obunye ubungqina bubonisa ukuba inokunceda ngemiba yokulala.
Umzekelo, uphononongo oluThenjiweyo lwabantu abadala abaneminyaka engama-50 ukuya kwengama-80 lufumanise ukuba ukuthatha i-600 mg yengcambu ye-ashwagandha ngosuku kwiiveki ezili-12 kubuphucule kakhulu umgangatho wokulala kunye nokuphaphama kwengqondo ekuvukeni xa kuthelekiswa nonyango lwe-placebo.
Ukongeza, uphononongo olunye Umthombo othembekileyo wezifundo ezintlanu ezikumgangatho ophezulu wafumanisa ukuba i-ashwagandha ibonakala ku:
ibe nefuthe elincinci kodwa elibalulekileyo elilungileyo kumgangatho wokulala ngokubanzi
ukunciphisa amanqanaba okuxhalaba
nceda abantu bazive bephaphile xa bevuka
Iziphumo zichazwe ngakumbi kubantu abanesifo sokulala kunye nalabo bathatha ngaphezu kwe-600 mg imihla ngemihla kwiiveki ze-8 okanye ngaphezulu.
Umthamo
Izindululo zomthamo weashwagandhayahluka. Ngokomzekelo, uphando lubonise amayeza avela kwi-250-1,250 mg ngosuku ukuze asebenze kwiimeko ezahlukeneyo. Dibana nengcali yezempilo ukuba unemibuzo malunga ne-ashwagandha dosing.
Ungathatha i-ashwagandha ngeendlela ezininzi, nokuba idosi enye okanye iidosi ezininzi ngosuku. Kwaye unokuyithatha mhlawumbi ngokutya okanye kwisisu esingenalutho.
Miranda Zhang