Kungakanani Esikwaziyo nge-Ashwagandha?

YiniAshwagandha? I-Ashwagandha isihlahla esihlala siluhlaza esitholakala ezingxenyeni zaseNdiya, e-Afrika naseMpumalanga Ephakathi. Iqukethe izinhlanganisela eziningana ze-bioactive, kuhlanganise neqembu lezinto ezaziwa ngokuthi ngama-anolides. Ama-Witanolides ahlotshaniswa nemiphumela elwa nokuvuvukala kanye ne-antioxidant. I-Ashwagandha ibilokhu isetshenziswa njengesitshalo sokwelapha izinkulungwane zeminyaka, ikakhulukazi emithini yendabuko ye-Ayurvedic.

Izinzuzo Zezempilo zeAshwagandha

• 1. Ingasiza ekunciphiseni ukucindezeleka nokukhathazeka

Ashwagandhamhlawumbe yaziwa kakhulu ngekhono layo lokunciphisa ukucindezeleka. Ihlukaniswa njenge-adaptogen, into esiza umzimba ukubhekana nokucindezeleka.

I-Ashwagandha ingasiza Umthombo Othembekile olawula abaxhumanisi bengcindezi, okuhlanganisa amaprotheni okwethuswa kokushisa (Hsp70), i-cortisol, kanye ne-c-Jun N-terminal protein kinase (JNK-1) eyenziwe yasebenza ingcindezi.

Iphinde yehlise ukusebenza kwe-axis ye-hypothalamic-pituitary-adrenal (HPA), uhlelo olusemzimbeni wakho olulawula impendulo yokucindezeleka.

I-ResearchTrusted Source iphakamisa ukuthi izithasiselo ze-Ashwagandha zingasiza ekudambiseni ingcindezi nokukhathazeka.

Ocwaningweni oluncane Umthombo Othenjwayo onababambiqhaza abangama-58, labo abathathe u-250 noma 600 mg we-ashwagandha ekhishwe amaviki angu-8 banciphise kakhulu ukucindezelwa okucatshangwayo namazinga e-cortisol yehomoni yokucindezeleka uma kuqhathaniswa nalabo abathathe i-placebo.

Labo abathathe izithasiselo ze-ashwagandha baphinde babona ukuthuthuka kwekhwalithi yokulala uma kuqhathaniswa neqembu le-placebo.

Olunye ucwaningo Umthombo Othenjwayo kubantu abangama-60 uthole ukuthi labo abathatha ama-240 mg we-ashwagandha ekhishwe ngosuku izinsuku ezingama-60 babe nokuncipha okukhulu kokukhathazeka uma kuqhathaniswa nalabo abathole ukwelashwa kwe-placebo.

Ngakho-ke, ucwaningo lwakuqala luphakamisa ukuthi i-ashwagandha ingaba isengezo esiwusizo sokucindezeleka nokukhathazeka.

Kodwa-ke, isibuyekezo sango-2021 Umthombo Othembekile Wezifundo uphethe ngokuthi abukho ubufakazi obanele bokwakha ukuvumelana ngomthamo ofaneleka kakhulu kanye nohlobo lwe-ashwagandha yokwelapha ukuphazamiseka kwe-neuropsychiatric okuhlobene nengcindezi njengokukhathazeka.

• 2.Kungase kuzuze ukusebenza kwezemidlalo

Ucwaningo selukhombisile ukuthi i-ashwagandha ingaba nemiphumela enenzuzo ekusebenzeni kwezemidlalo futhi ingaba isengezo esibalulekile kubasubathi.

Okunye ukuhlaziywa kocwaningoI-Trusted Source ihlanganisa izifundo eziyi-12 kubantu abathathaashwagandhaimithamo ephakathi kuka-120 mg no-1,250 mg ngosuku. Imiphumela iphakamisa ukuthi isitshalo singathuthukisa ukusebenza komzimba, okuhlanganisa amandla nokusetshenziswa komoyampilo ngesikhathi sokuzivocavoca.

Okunye ukuhlaziya Umthombo Othembekile obheke izifundo ezinhlanu uthole ukuthi ukuthatha i-ashwagandha kuthuthukisa kakhulu ukusetshenziswa komoya-mpilo (VO2 max) kubantu abadala abanempilo nabasubathi.

I-VO2 max inani eliphezulu lomoya-mpilo umuntu angalisebenzisa phakathi nomsebenzi oshubile. Kuyisilinganiso sokuqina kwenhliziyo namaphaphu.

Ukuba ne-VO2 max ephezulu kubalulekile kubasubathi nabangebona abasubathi ngokufanayo. I-VO2 max ephansi ihlotshaniswa nengozi yokufa eyandayo, kuyilapho i-VO2 max ephakeme ihlotshaniswa nengozi ephansi Umthombo Othenjwayo wesifo senhliziyo.

Ukwengeza, i-ashwagandha ingasiza ukukhulisa amandla emisipha.

Ocwaningweni lwango-2015 Umthombo Othembekile, ababambiqhaza besilisa abathatha u-600 mg we-ashwagandha ngosuku futhi babamba iqhaza ekuqeqesheni ukumelana namaviki angu-8 babe nezinzuzo ezinkulu kakhulu kumandla emisipha nosayizi uma kuqhathaniswa neqembu le-placebo.

• 3. Ingase yehlise izimpawu zezinye izimo zempilo yengqondo

Obunye ubufakazi buphakamisa ukuthi i-ashwagandha ingasiza ekwehliseni izimpawu zezinye izimo zempilo yengqondo, okuhlanganisa nokudangala, kubantu abathile.

Kolunye ucwaningo Umthombo Othembekile, abacwaningi babheke imiphumela ye-ashwagandha kubantu abangama-66 abane-schizophrenia ababenokucindezeleka nokukhathazeka.

Bathole ukuthi ababambiqhaza abathathe i-1,000 mg ye-ashwagandha ekhishwe nsuku zonke amasonto ayi-12 babe nokuncipha okukhulu kokudangala nokukhathazeka kunalabo abathatha i-placebo.

Ucwaningo olulinganiselwe oluvela ku-2013 luphinde luphakamise ukuthi i-ashwagandha ingasiza ekuthuthukiseni ukukhubazeka kwengqondo kubantu abane-bipolar disorder.

Ukubuyekezwa kwango-2021 Umthombo Othembekile uphethe ngokuthi i-ashwaghanda ingasiza ekulawuleni ukudangala, ukukhathazeka, ukuqwasha, nezinye izinkinga eziphathelene nempilo yengqondo nezinzwa.

Nokho, ucwaningo olwengeziwe luyadingeka kukho konke lokhu kusetshenziswa.

• 4. Ingasiza ekukhuliseni i-testosterone futhi ikhulise inzalo emadodeni

Izithako ze-Ashwagandha zikhonjisiwe kwezinye izifundo ukuze kuzuze ukuzala kwabesilisa futhi kukhuphule amazinga e-testosterone.

Ocwaningweni olulodwa Umthombo Othenjwayo, abesilisa abangama-43 abaneminyaka engu-40–70 abakhuluphele ngokweqile nokukhathala okuncane bathatha amaphilisi aqukethe i-ashwagandha extract noma i-placebo nsuku zonke amasonto ayi-8.

Ukwelashwa kwakuhlotshaniswa nokwanda okukhulu ngo-18% ku-DHEA-S, ihomoni yocansi ehilelekile ekukhiqizweni kwe-testosterone. Abahlanganyeli abathathe imifino nabo babe nokwanda okukhulu kwe-testosterone ngo-14.7% kunalabo abathatha i-placebo.

Ukwengeza, ukubuyekezwa kwezifundo ezine Umthombo othembekile wathola ukuthi ukwelashwa kwe-ashwagandha kwandisa kakhulu ukugxila kwesidoda, ivolumu yesidoda, kanye nokuhamba kwesidoda kwabesilisa abanesibalo esiphansi sesidoda.

Kuphinde kwandise ukugcwala kwesidoda kanye ne-motility kwabesilisa abanesibalo esijwayelekile sesidoda.

Nokho, kudingeka izifundo ezengeziwe.

• 5. Ingase yehlise amazinga kashukela egazini

Ubufakazi obulinganiselwe bubonisa ukuthi i-ashwagandha ingaba nezinzuzo ezithile kubantu abanesifo sikashukela noma amazinga aphezulu kashukela egazini.

Ukubuyekezwa kwezifundo ezingama-24 Umthombo Othembekile, okuhlanganisa nezifundo zomtholampilo ezi-5 kubantu abanesifo sikashukela, kutholwe ukuthi ukwelashwa nge-ashwagandha kwehlise kakhulu ushukela wegazi, i-hemoglobin A1c (HbA1c), i-insulin, i-lipids yegazi, kanye nezimpawu zokucindezeleka kwe-oxidative.

Isizathu singase sibe Umthombo Othembekile wokuthi izinhlanganisela ezithile ngaphakathi kwe-ashwagandha - okuhlanganisa nebizwa nge-aferin A (WA) - zinomsebenzi onamandla wokulwa noshukela futhi zingasiza ukuvuselela amaseli ukuthi athathe i-glucose egazini.

Kodwa-ke, ucwaningo lulinganiselwe ngalesi sikhathi, futhi izifundo eziklanywe kahle ziyadingeka.

• 6. Kungase kunciphise ukuvuvukala

I-Ashwagandha iqukethe izinhlanganisela, kufaka phakathi i-WA, engasiza ekwehliseni ukuvuvukala emzimbeni.

Izifundo zezilwane Umthombo Othembekile ubonise ukuthi i-WA ingasiza futhi ekwehliseni amazinga amaprotheni avuvukalayo njenge-interleukin-10 (IL-10), futhi kunobunye ubufakazi be-ashwagandha engasiza ekwehliseni izimpawu zokuvuvukala nakubantu.

Ocwaningweni lwango-2021 Umthombo Othembekile, abacwaningi banikeze abantu abane-COVID-19 umuthi we-Ayurvedic oqukethe amagremu angu-0.5 e-ashwagandha namanye amakhambi kabili ngosuku izinsuku eziyi-7. Lokhu kwehlise amazinga ababambiqhaza omaka be-CRP, i-IL-6, ne-TNF-α uma kuqhathaniswa ne-placebo.

• 7. Ingase ithuthukise ukusebenza kobuchopho, kuhlanganise nenkumbulo

Ukuthatha i-ashwagandha kungase kuzuze umsebenzi wokuqonda.

Isibuyekezo esisodwa Umthombo Othembekile wezifundo ezinhlanu zomtholampilo uthole ubufakazi bokuqala bokuthi i-ashwagandha ingathuthukisa ukusebenza kwengqondo kubantu abathile, okuhlanganisa abantu abadala asebekhulile abanokukhubazeka okuncane kwengqondo kanye nabantu abane-schizophrenia.

Imisebenzi yengqondo engase izuze kuhlanganise:

• ukusebenza okuphezulu
• ukunaka
• isikhathi sokuphendula
• ukusebenza emisebenzini yengqondo

Ucwaningo Umthombo Othembekile kubantu abadala abangama-50 ubonise ukuthi ukuthatha ama-600 mg we-ashwagandha ekhishwe ngosuku amaviki ayi-8 kuholele ekuthuthukisweni okukhulu ezinyathelweni ezilandelayo uma kuqhathaniswa nokuthatha i-placebo:

• inkumbulo esheshayo nejwayelekile
• ukunaka
• isivinini sokucubungula ulwazi

Abacwaningi baqaphele ukuthi ama-compounds atholakala ku-ashwagandha, kuhlanganise ne-WA, anemiphumela ye-antioxidant ebuchosheni, engase izuze impilo yokuqonda.

Nokho, ucwaningo olwengeziwe luyadingeka ngaphambi kokuba ochwepheshe bafinyelele iziphetho eziqinile.

• 8. Ingasiza ukuthuthukisa ukulala

Abantu abaningi bathatha i-ashwagandha ukukhuthaza ukulala okunethezekile, futhi obunye ubufakazi buphakamisa ukuthi ingasiza ngezinkinga zokulala.

Isibonelo, ucwaningo Umthombo Othenjwayo kubantu abadala abangama-50 abaneminyaka engu-65-80 luthole ukuthi ukuthatha u-600 mg wempande ye-ashwagandha ngosuku amaviki ayi-12 kuthuthukisa kakhulu ikhwalithi yokulala kanye nokuphaphama kwengqondo lapho uvuka uma kuqhathaniswa nokwelashwa kwe-placebo.

Ukwengeza, isibuyekezo esisodwa Umthombo Othembekile wezifundo ezinhlanu zekhwalithi ephezulu uthole ukuthi i-ashwagandha ibonakala ku:

ibe nomthelela omncane kodwa obalulekile omuhle kukhwalithi yokulala iyonke

ukunciphisa amazinga okukhathazeka

siza abantu bazizwe beqaphe kakhulu lapho bevuka

Imiphumela yabonakala kakhulu kubantu abanokuqwasha kanye nalabo abathatha ngaphezu kwe-600 mg nsuku zonke amaviki angu-8 noma ngaphezulu.

Umthamo

Izincomo zomthamo weashwagandhaziyahlukahluka. Isibonelo, ucwaningo lubonise imithamo esukela ku-250–1,250 mg ngosuku ukuze isebenze ezimweni ezehlukene. Xhumana nochwepheshe wezokunakekelwa kwempilo uma unemibuzo mayelana nokudoswa kwe-ashwagandha.

Ungathatha i-ashwagandha ngezindlela eziningi, ngethamo elilodwa noma imithamo eminingi ngosuku. Futhi ungayithatha ngokudla noma ngesisu esingenalutho.

Miranda Zhang