Yintoni i-Ashwagandha, yenzelwe ntoni, zeziphi izibonelelo?

Ashwagandha Sisityalo samayeza esisempilweni ngendlela emangalisayo. Ihlelwa njenge "adaptogen," oku kuthetha ukuba inokunceda umzimba ukulawula uxinzelelo.

Inika zonke iintlobo zeenzuzo emzimbeni nasengqondweni. Ngokomzekelo, yehlisa amanqanaba eswekile yegazi, inciphisa i-cortisol, iphucula ukusebenza kwengqondo, kwaye ilwa neempawu zokuxhalaba kunye nokudakumba.

Isicelo izibonelelo ze-ashwagandha kunye neengcambu zayo...

Ziziphi iiNzuzo ze-Ashwagandha?

Sisityalo samayeza

AshwagandhaYenye yezona zityalo zibalulekileyo kwi-Ayurveda. Isetyenziswe iminyaka engaphezu kwe-3000 ukunciphisa uxinzelelo, ukwandisa amanqanaba amandla kunye nokugxila.

"Ashwagandha' lithetha "ivumba lehashe" kwisiSanskrit, elibhekisa kuzo zombini ivumba lalo elahlukileyo kunye nokukwazi kwalo ukwandisa amandla.

igama lebhotani Andania somnifera kwaye kwangaxeshanye Iginseng yaseIndiya okanye icherry yasebusika Kwakhona kwaziwa ngamanye amagama amaninzi, kuquka

isityalo se-ashwagandhasisihlahlana esineentyantyambo ezityheli eziphuma eIndiya naseMntla Afrika. Izicatshulwa ezisuka kwingcambu okanye amagqabi esityalo, okanye “ashwagandha powderIsetyenziselwa ukunyanga iimeko ezahlukeneyo.

Uninzi lweenzuzo zayo zempilo zibalelwa kuxinzelelo oluphezulu lwekhompawundi "withanolides", eyaziwa ngokulwa nokudumba kunye nokukhula kwethumba.

yehlisa iswekile yegazi

Kwizifundo ezahlukeneyo, ingcambu ye-ashwagandhaibonakaliswe ukunciphisa amanqanaba eswekile yegazi. Uphononongo lwetyhubhu yovavanyo lwafumanisa ukuba lunyuse ukukhuselwa kwe-insulin kunye novelwano lwe-insulin kwiiseli zezihlunu.

Izifundo ezininzi zabantu ziqinisekisile amandla ayo okunciphisa amanqanaba eswekile yegazi kubantu abaphilileyo kunye nabanesifo seswekile.

Kuphononongo oluncinci lwabantu abathandathu abanesifo seswekile se-2, ashwagandha supplement Abo bayithathayo bafumanisa ukuba banciphisa amanqanaba eswekile yegazi ngokufanelekileyo njengamayeza omlomo wesifo sikashukela.

Ineempawu zokulwa nomhlaza

Izilwanyana kunye nezifundo zetyhubhu zovavanyo, ashwagandhaWafumanisa ukuba iyeza lincede ukubangela i-apoptosis, ukufa okucwangcisiweyo kweeseli zomhlaza. Ikwanqanda ukwanda kweeseli ezintsha zomhlaza ngeendlela ezahlukeneyo.

Okokuqala, ashwagandhaKucingelwa ukuba kuvelisa iintlobo zeoksijini ezisebenzayo (ROS) ezinetyhefu kwiiseli zomhlaza kodwa hayi iiseli eziqhelekileyo. Okwesibini, yenza iiseli zomhlaza zingakwazi ukumelana ne-apoptosis.

Izifundo zezilwanyana zibonisa ukuba inokunceda ukunyanga iintlobo ezininzi zomhlaza, kubandakanya ibele, imiphunga, ikholoni, ingqondo kunye nomhlaza wesibeleko.

Kuphononongo olunye, lodwa okanye kudityaniswe neyeza lokuchasana nomhlaza, ashwagandha Iigundane ezinamathumba e-ovarian aphathwe ngamathumba e-ovarian afumana i-70-80% yokunciphisa ukukhula kwe-tumor. Olu nyango lukwathintele ukuba umhlaza unganwenweli kwamanye amalungu.

Yehlisa amanqanaba e-cortisol

icortisol Yaziwa ngokuba yi "hormone yoxinzelelo" kuba amadlala eadrenal ayikhulula ekuphenduleni uxinzelelo, kwaye amanqanaba eswekile yegazi ehla kakhulu.

Ngelishwa, kwezinye iimeko, amanqanaba e-cortisol anokuphakama ngokungapheliyo, abangele amanqanaba aphezulu eswekile yegazi kunye nokunyuka kwamafutha esiswini.

Izifundo, ashwagandhaibonise oko kunokunceda ukunciphisa amanqanaba e-cortisol. Kuphononongo lwabantu abadala abaphantsi koxinzelelo olungapheliyo, ashwagandha Kwafunyaniswa ukuba abo bongezwa ngesongezelelo babenokunciphisa okukhulu kakhulu kwi-cortisol xa kuthelekiswa neqela lokulawula. Abo bafumene idosi ephezulu bafumana ukuthotywa komndilili wama-30%.

Inceda ukunciphisa uxinzelelo kunye nokuxhalaba

AshwagandhaIsiphumo saso esibalulekileyo kukukwazi ukunciphisa uxinzelelo. Abaphandi baye baxela ukuba ivimba indlela yoxinzelelo kwingqondo yeegundane ngokulawula imiqondiso yeekhemikhali kwinkqubo ye-nervous.

Uninzi lwezifundo zabantu ezilawulwayo uxinzelelo kunye nexhala ibonise ukuba inokunciphisa ngokufanelekileyo iimpawu kubantu abanesi sifo.

Kuphononongo lweentsuku ezingama-64 kubantu abangama-60 abanoxinzelelo olungapheliyo, abo bakwiqela elongezelelweyo baxele umyinge we-69% yokunciphisa ixhala kunye nokungalali.

Kwesinye isifundo seeveki ezintandathu, abo basebenzisa i-ashwagandha I-88% ibike ukunciphisa ukuxhalaba, ehambelana ne-50% yalabo bathatha indawo ye-placebo.

Yehlisa iimpawu zokudakumba

Nangona ingafundwanga, zimbalwa izifundo ashwagandhaicebisa ukuba inokunceda ukunciphisa uxinzelelo.

Kwisifundo seentsuku ze-64 kwi-60 yabantu abadala abagxininisekileyo, i-600 mg ngosuku ashwagandha Ukunciphisa i-79% yokudakumba okukhulu kwabikwa kubasebenzisi kunye nokunyuka kwe-10% kwiqela le-placebo.

Nangona kunjalo, mnye kuphela wabathathi-nxaxheba kolu phononongo owayenembali yangaphambili yokudakumba. Ngoko ke, ukufaneleka kweziphumo akuqinisekanga.

Yandisa inzala emadodeni

Ashwagandha izongezoIneziphumo ezinamandla kumanqanaba e testosterone kunye nempilo yokuzala. Kuphononongo lwamadoda angama-75 angamadlolo, ashwagandha Ubalo lwamadlozi kwiqela elinyangweyo lunyukile.

Ngaphezu koko, unyango lukhokelele ekunyukeni okuphawulweyo kumanqanaba e testosterone. Abaphandi baye baxela ukuba iqela elithatha imifuno liye landa amanqanaba e-antioxidants egazini labo.

Kwesinye isifundo, ngenxa yoxinzelelo ashwagandha Amanqanaba aphezulu e-antioxidant kunye nomgangatho ongcono wesidoda wabonwa kumadoda awathathayo. Emva kweenyanga ezintathu zonyango, i-14% yabafazi bamadoda bakhulelwa.

Yandisa ubunzima bemisipha kunye namandla

Izifundo, ashwagandhaKuye kwaboniswa ukuphucula ukubunjwa komzimba kunye nokwandisa amandla. Ashwagandha Kuphononongo lokumisela idosi ekhuselekileyo nesebenzayo kumadoda asempilweni athatha i-750-1250 mg ngosuku, bafumana amandla emisipha emva kweentsuku ezingama-30.

Kolunye uphononongo, ashwagandha Abasebenzisi baye bafumana inzuzo enkulu kakhulu kumandla wezihlunu kunye nobukhulu.

Yehlisa ukudumba

Izifundo zezilwanyana ezahlukeneyo ashwagandhaKuye kwaboniswa ukunceda ukunciphisa ukuvuvukala. Uphononongo ebantwini lufumene ukuba kwandisa umsebenzi weeseli ezibulalayo zendalo, ezingamajoni omzimba alwa nosulelo kwaye ancede uhlale usempilweni.

Kwakhona kuye kwathiwa ukunciphisa iimpawu zokuvuvukala ezifana ne-C-reactive protein (CRP). Esi siphawuli sonyusa umngcipheko wesifo sentliziyo.

Kwisifundo esilawulwayo, i-250 mg imihla ngemihla ashwagandha Iqela elithatha i-placebo libe nomyinge we-36% yokunciphisa i-CRP, ngelixa iqela le-placebo liye lanciphisa nge-6%.

Yehlisa i-cholesterol kunye ne-triglycerides

Ukongeza kwiimpembelelo zayo ezichasayo, ashwagandha Inceda ukuphucula impilo yentliziyo ngokunciphisa i-cholesterol kunye namanqanaba e-triglyceride.

Izifundo zezilwanyana ziye zafumanisa ukuba kunciphisa kakhulu la mafutha egazi. Olunye uphando kwiigundane lufumene ukuba lunciphisa i-cholesterol epheleleyo nge-53% kunye ne-triglycerides malunga ne-45%.

Kuphononongo lweentsuku ezingama-60 zabantu abadala abanoxinzelelo olungapheliyo, elona liphezulu ashwagandha Iqela elithatha umthamo wafumana i-17% yokunciphisa i-cholesterol "embi" ye-LDL kunye ne-avareji ye-11% yokunciphisa i-triglycerides.

Iphucula ukusebenza kwengqondo, kuquka inkumbulo

Iityhubhu yovavanyo kunye nezifundo zezilwanyana ashwagandhaIbonisa ukuba inokunciphisa imemori kunye neengxaki zokusebenza kwengqondo ezibangelwa ukulimala okanye ukugula.

Uphononongo lubonise ukuba ixhasa umsebenzi we-antioxidant okhusela iiseli zemithambo-luvo kwiiradicals zasimahla eziyingozi.

Kolunye uphononongo, ashwagandha Kwaphawulwa ukuba ukukhubazeka kwenkumbulo yendawo yeempuku zesifo sokuxhuzula eziphathwe ngechiza phantse kuguqulwe ngokupheleleyo. Oku mhlawumbi kwakungenxa yokunciphisa uxinzelelo lwe-oxidative.

Ashwagandha nangona kusetyenziswa ngokwesiko kwi-Ayurveda ukukhulisa inkumbulo, kukho inani elincinci lophando lomntu kule ndawo.

Kuphononongo olulawulwayo, amadoda aphilileyo athatha i-500mg yemifuno imihla ngemihla achaza ukuphuculwa okuphawulekayo kumaxesha okuphendula kunye nokusebenza komsebenzi xa kuthelekiswa namadoda athatha indawo ye-placebo.

Kwisifundo seeveki ezisibhozo kwi-50 yabantu abadala, i-300 mg ingcambu ye-ashwagandha isicatshulwawabonisa ukuba ukuthatha kabini

Yomeleza ukhuseleko

AshwagandhaInceda ukulwa nosulelo oluvela kwiintsholongwane ezininzi ezahlukeneyo, kubandakanya iintsholongwane, iintsholongwane, umngundo, kunye nezifunxi-gazi. Ngokubanzi, ukuthatha ingcambu yesityalo sase-Ashwagandha kunokunyusa ukusebenza kweeseli zesistim somzimba.

Ngenxa yempembelelo yayo ye-antibacterial, le mifuno xa idityaniswe namayeza esintu ukunyanga isifo sephepha uye yakhawuleza ixesha lokubuyisela kunye nokunciphisa iimpawu kwizigulane.

Kwakhona kuye kwaboniswa ukuba iyasebenza kunyango lwe-salmonella kunye ne-methicillin-resistant Staphylococcus aureus okanye i-MRSA.

AshwagandhaUkongeza ekuncedeni ukulwa neentsholongwane, kunokunceda nasekubulaleni iintsholongwane.

Kuye kwaboniswa kwizifundo ezahlukeneyo ukunceda ukubulala intsholongwane ebangela hepatitis viral, chikungunya, herpes simplex uhlobo 1, HIV-1 kunye Infectious Bursal Disease.

Isityalo kunye neengcambu zaso ziyasebenza ekulweni izifo ezithile zokungunda kwaye zinceda amajoni omzimba ukulwa isifo seengcongconi kunye neleishmania.

kunciphisa intlungu

kubantu abaninzi ashwagandhaingasetyenziselwa ukukhulula intlungu ngokufanelekileyo. Kuxelwe ukuba isebenze ngokufanelekileyo kwiintlungu ezidibeneyo kunye nokudumba kunye neentlungu ze-osteoarthritis.

Le mifuno isetyenziswe iinkulungwane ukunyanga zonke iintlobo zentlungu epholileyo. Kukhuselekile phantse wonke umntu ukuba asebenzise ukunyanga iintlungu zemihla ngemihla.

Ukuphucula impilo yamathambo

Ashwagandhainokuthintela ukuwohloka kwamathambo. Kwiimvavanyo zezilwanyana, kuye kwaboniswa ukunceda ukuphucula ukubala kwamathambo, ukuvuselela ukubunjwa kwamathambo amatsha, ukukhusela kwi-arthritis degeneration, ukucinezela i-gout, kunye nokuphucula amanqanaba e-phosphorus kunye ne-calcium kwizicubu zethambo.

Iphucula impilo yezintso

Izintso zinovakalelo kuzo zonke iintlobo zeekhemikhali kunye netyhefu yentsimbi enzima. Ashwagandhaibonise ukuba inefuthe elikhuselayo kula malungu ngokuchasene nezinto ezivela kwilothe, i-bromobenzene, i-gentamicin kunye ne-streptozotocin.

Inokunceda nokukhusela izintso ekuphelelweni ngamanzi emzimbeni.

Ikhusela isibindi

Ashwagandha Ikwakhusela isibindi, elinye ilungu elibalulekileyo. Ngokwandisa imveliso ye-bile acid, le mifuno inceda ukunciphisa i-cholesterol.

Inciphisa iziphumo zemitha ye-ionizing ngokuthintela ubutyhefu besibindi kwaye ikwabonelela ngokhuseleko kwiintsimbi ezininzi ezahlukeneyo ezinokuqokelelana kweli lungu lokucoca.

Ikhusela ulusu

I-Ashwagandha isetyenziswe iinkulungwane ukunyanga iingxaki zolusu ezifana ne-vitiligo, i-acne, iqhenqa kunye nezilonda.

Ziziphi iingozi ze-Ashwagandha?

Ashwagandha Sisongezo esikhuselekileyo kubantu abaninzi. Noko ke, abanye abantu, kuquka abakhulelweyo nabancancisayo, abafanele bayisebenzise.

izifo ze-autoimmune abantu, ngaphandle kokuba kucetyiswa ngugqirha. ashwagandhakufuneka iphephe. Oku kubandakanya isifo samathambo, lupus, Hashimoto's thyroiditis kunye uhlobo 1 seswekile ibandakanya izigulane ezifana

Ukongeza, ngenxa yokuba amayeza esifo se-thyroid anokunyusa amanqanaba ehomoni yegilo kwabanye abantu, ashwagandha Kufuneka kuqatshelwe xa kuthengwa.

Ikwathoba iswekile yegazi kunye namanqanaba oxinzelelo lwegazi, ngoko ke iidosi zamachiza zinokufuna ukulungiswa ngokufanelekileyo.

kwizifundo iidosi ze-ashwagandha ngokuqhelekileyo isuka kwi-125-1.250 mg yonke imihla.  Ashwagandha supplement Ukuba ufuna ukuyisebenzisa, unokuthatha ingcambu yengcambu okanye umgubo kwi-capsules ye-450-500 mg kanye ngosuku.