Zvakawanda Sei zvatinoziva nezveAshwagandha?

ChiiAshwagandha? Ashwagandha igwenzi rinogara rakasvibira rinowanikwa munzvimbo dzeIndia, Africa, uye Middle East. Iine akati wandei bioactive komisheni, kusanganisira boka rezvinhu zvinozivikanwa seaneanolides. Withanolides yakabatanidzwa ne-anti-inflammatory uye antioxidant mhedzisiro. Ashwagandha yanga ichishandiswa sechirimwa chemishonga kwezviuru zvemakore, kunyanya mumushonga wechinyakare weAyurvedic.

Health Benefits ofAshwagandha

• 1. Inogona kubatsira kuderedza kushungurudzika uye kuzvidya mwoyo

Ashwagandhazvichida inonyanya kuzivikanwa nekugona kwayo kuderedza kushushikana. Inotsanangurwa se adaptogen, chinhu chinobatsira muviri kurarama nekushushikana.

Ashwagandha inogona kubatsira Yakavimbika Sosi kudzora varevereri vekushushikana, kusanganisira kupisa kuvhunduka mapuroteni (Hsp70), cortisol, uye kushushikana-yakagadziriswa c-Jun N-terminal protein kinase (JNK-1).

Iyo zvakare inoderedza kuita kweiyo hypothalamic-pituitary-adrenal (HPA) axis, sisitimu iri mumuviri wako inogadzirisa mhinduro yekushushikana.

ResearchTrusted Source inoratidza Ashwagandha yekuwedzera inogona kubatsira kudzoreredza kushushikana uye kusagadzikana.

Muchidzidzo chidiki cheTrusted Source chine vatori vechikamu makumi mashanu nevasere, avo vakatora 250 kana 600 mg yeashwagandha yakatorwa kwemavhiki masere vakaderedza zvakanyanya kushushikana kushushikana uye mazinga eiyo stress hormone cortisol zvichienzaniswa nevaya vakatora placebo.

Avo vakatora ashwagandha supplements vakaonawo kuvandudzwa kwemhando yekurara zvichienzaniswa neboka re placebo.

Chimwe chidzidzo Chakavimbika Chinobva muvanhu makumi matanhatu chakawana kuti avo vakatora 240 mg yeashwagandha yakatorwa pazuva kwemazuva makumi matanhatu vaive nekudzikira kwakanyanya kwekushushikana kana vachienzaniswa nevaya vakagamuchira placebo kurapwa.

Nekudaro, kutsvagurudza kwekutanga kunoratidza ashwagandha inogona kunge iri yekuwedzera inobatsira yekushushikana uye kusagadzikana.

Nekudaro, ongororo ya2021 yaTrusted Source yezvidzidzo yakagumisa kuti hapana humbowo hwakakwana hwekugadzira kubvumirana pane yakanyanya kufanirwa dosi uye fomu yeashwagandha yekurapa kusagadzikana-ane chekuita neuropsychiatric kusagadzikana senge kusagadzikana.

• 2.Inogona kubatsirwa nemitambo yemitambo

Tsvagiridzo yakaratidza kuti ashwagandha inogona kuve nemhedzisiro inobatsira pakuita kwemumhanyi uye inogona kuve yakakosha yekuwedzera kune vatambi.

Imwe ongororo yeTrusted Source yaisanganisira gumi nemaviri zvidzidzo muvanhu vakatoraashwagandhadoses pakati pe120 mg uye 1,250 mg pazuva. Mhedzisiro yacho inoratidza kuti herb inogona kuwedzera kushanda kwemuviri, kusanganisira simba uye kushandisa oxygen panguva yekurovedza muviri.

Imwe ongororo Yakavimbika Source yakatarisa pazvidzidzo zvishanu yakawana kuti kutora ashwagandha kwakawedzera zvakanyanya kushandiswa kweokisijeni (VO2 max) muvakuru vane hutano nevamhanyi.

VO2 max ndiyo yakanyanya kuwanda yeokisijeni inogona kushandiswa nemunhu panguva yebasa rakasimba. Chiyero chekusimba kwemoyo nemapapu.

Kuve neyakakwana VO2 max kwakakosha kune vatambi nevasiri vatambi zvakafanana. Yakaderera VO2 max yakabatana nekuwedzera kwenjodzi yekufa, nepo yakakwira VO2 max inobatana nenjodzi yakadereraTrusted Source yechirwere chemoyo.

Pamusoro pezvo, ashwagandha inogona kubatsira kuwedzera simba remhasuru.

Muchidzidzo che2015 Trusted Source, vatori vechikamu vechirume vakatora 600 mg yeashwagandha pazuva uye vakapinda mukudzidzira kuramba kwemavhiki masere vakawana budiriro yakakura musimba remhasuru uye saizi zvichienzaniswa neboka re placebo.

• 3. Inogona kuderedza zviratidzo zvemamwe mamiriro ehutano hwepfungwa

Humwe humbowo hunoratidza kuti ashwagandha inogona kubatsira kuderedza zviratidzo zvehumwe hutano hwepfungwa, kusanganisira kushushikana, mune vamwe vanhu.

Mune imwe ongororo yakavimbika Source, vaongorori vakatarisa mhedzisiro yeashwagandha muvanhu makumi matanhatu nevatanhatu vane schizophrenia vaive nekushungurudzika uye kusagadzikana.

Vakaona kuti vatori vechikamu vakatora 1,000 mg yeashwagandha yakatorwa zuva nezuva kwemavhiki gumi nemaviri vaive nekudzikira kukuru mukuora mwoyo uye kusagadzikana pane avo vakatora placebo.

Tsvagiridzo shoma kubva muna 2013 inoratidzawo kuti ashwagandha inogona kubatsira kuvandudza kusagadzikana kwekuziva muvanhu vane bipolar disorder.

Ongororo ya2021 Trusted Source yakagumisa kuti ashwaghanda inogona kubatsira kubata kushushikana, kusagadzikana, kushaya hope, uye zvimwe zvine chekuita nehutano hwepfungwa uye neurological issues.

Zvakadaro, kutsvagisa kwakawanda kunodiwa mukushandiswa kwese uku.

• 4. Inogona kubatsira kuwedzera testosterone uye kuwedzera kubereka muvarume

Ashwagandha yekuwedzera yakaratidzwa mune zvimwe zvidzidzo kubatsira kubereka kwechirume uye kuwedzera mazinga e testosterone.

Mune chimwe chidzidzo chakavimbika Chinyorwa, varume makumi mana nevatatu vane makore makumi mana nematatu vane huremu hwakanyanya uye kuneta zvishoma vakatora mahwendefa ane ashwagandha inobvisa kana placebo zuva nezuva kwemavhiki masere.

Kurapa kwakabatanidzwa ne18% kuwedzera kukuru muDHEA-S, hormone yepabonde inobatanidzwa mukugadzirwa kwe testosterone. Vatori vechikamu vakatora herb zvakare vaive ne14.7% yakakura kuwedzera kwe testosterone pane avo vakatora placebo.

Pamusoro pezvo, ongororo yezvidzidzo zvina Trusted Source yakawana kuti kurapwa kweashwagandha kwakawedzera zvakanyanya kusungwa kwembeu, huwandu hwembeu, uye kufamba kwembeu muvarume vane yakaderera urume.

Yakawedzerawo sperm concentration uye motility muvarume vane normal sperm count.

Zvisinei, zvidzidzo zvakawanda zvinodiwa.

• 5. Inogona kuderedza mazinga ehuga

Humbowo hushoma hunoratidza kuti ashwagandha inogona kunge iine zvimwe zvakanaka kune vanhu vane chirwere cheshuga kana huwandu hweshuga hweropa.

Ongororo yezvidzidzo makumi maviri nemana eTrusted Source, kusanganisira zvishanu zvidzidzo zvekiriniki muvanhu vane chirwere cheshuga, zvakaona kuti kurapwa neashwagandha kwakaderedza zvakanyanya shuga yeropa, hemoglobin A1c (HbA1c), insulin, lipids yeropa, uye oxidative stress markers.

Chikonzero chinogona kunge chiri chakavimbika Sokuvimba kuti mamwe makomisheni ari mukati meashwagandha - kusanganisira anonzi aneaferin A (WA) - ane simba rekurwisa chirwere cheshuga uye anogona kubatsira kukurudzira masero kuti atore glucose kubva muropa.

Zvisinei, tsvakurudzo ishoma panguva ino, uye zvimwe zvidzidzo zvakanyatsogadzirwa zvinodiwa.

• 6. Inogona kuderedza kuzvimba

Ashwagandha ine makomboni, kusanganisira WA, anogona kubatsira kuderedza kuzvimba mumuviri.

Zvidzidzo zvemhuka, Yakavimbika Source yakaratidza kuti WA inogona zvakare kubatsira kudzikisira mazinga emapuroteni ekuzvimba senge interleukin-10 (IL-10), uye kune humwe humbowo ashwagandha inogona kubatsira kuderedza kuzvimba mamaki muvanhu zvakare.

Muchidzidzo cha2021 Trusted Source, vaongorori vakapa vanhu vane COVID-19 mushonga weAyurvedic une 0.5 magiramu eashwagandha nemamwe herbs kaviri pazuva kwemazuva manomwe. Izvi zvakaderedza vatori vechikamu 'mazinga ekuzvimba mamaki CRP, IL-6, uye TNF-α zvichienzaniswa ne placebo.

• 7. Inogona kuvandudza kushanda kwehuropi, kusanganisira ndangariro

Kutora ashwagandha kunogona kubatsira yekuziva basa.

Imwe wongororo Yakavimbika Tsime yezvidzidzo zvishanu zvekiriniki yakawana humbowo hwekutanga hwekuti ashwagandha inogona kuvandudza mashandiro ekuziva mune vamwe vanhu, kusanganisira vanhu vakuru vane hunyoro hwekuziva uye vanhu vane schizophrenia.

Cognitive mabasa ayo anogona kubatsira anosanganisira:

• Executive performance
• kutarisa
• reaction time
• kushanda pamabasa ekuziva

Chidzidzo cheTrusted Source muvakuru makumi mashanu chakaratidza kuti kutora 600 mg yeashwagandha inotorwa pazuva kwemavhiki masere kwakatungamira kuvandudzwa kwakakosha mumatanho anotevera zvichienzaniswa nekutora placebo:

• nekukurumidza uye kurangarira kwese
• kutarisa
• kukurumidza kugadzirisa ruzivo

Vatsvagiri vakacherekedza kuti makomisheni anowanikwa muashwagandha, kusanganisira WA, ane antioxidant mhedzisiro muuropi, izvo zvinogona kubatsira hutano hwekuziva.

Zvisinei, kutsvakurudza kwakawanda kunodiwa nyanzvi dzisati dzaita mhedziso dzakasimba.

• 8. Inogona kubatsira kuvandudza kurara

Vanhu vazhinji vanotora ashwagandha kukurudzira kurara kwakanaka, uye humwe humbowo hunoratidza kuti inogona kubatsira nenyaya dzekurara.

Semuyenzaniso, chidzidzo cheTrusted Source muvakuru makumi mashanu vemakore makumi matanhatu neshanu kusvika makumi masere akawana kuti kutora 600 mg yemudzi weashwagandha pazuva kwemavhiki gumi nemaviri kwakavandudza kunaka kwekurara uye kusvinura kwepfungwa pakumuka zvichienzaniswa nekurapa kwe placebo.

Pamusoro pezvo, imwe wongororo Yakavimbika Tsime yezvidzidzo zvishanu zvemhando yepamusoro yakawana kuti ashwagandha yakaonekwa kune:

iva nediki asi yakakosha mhedzisiro yakanaka pakurara kwese kunaka

kuderedza kushushikana

batsira vanhu kuti vanzwe vakangwarira pavakamuka

Zvigumisiro zvaive zvakanyanya kutaurwa kune vanhu vane kushaya hope uye kune avo vakatora zvinopfuura 600 mg zuva nezuva kwemavhiki masere kana kupfuura.

Dosage

Dosing kurudziro yeashwagandhasiyana. Semuenzaniso, tsvagiridzo yakaratidza madosi kubva ku250-1,250 mg pazuva kuti ashande kune akasiyana mamiriro. Bvunza nyanzvi yehutano kana uine mibvunzo nezve ashwagandha dosing.

Iwe unogona kutora ashwagandha munzira dzakawanda, mune imwechete dosi kana akawanda madhizi pazuva. Uye iwe unogona kuitora pamwe nekudya kana padumbu risina chinhu.

Miranda Zhang