Ashwagandha shuka ce mai matukar lafiyayyan magani.
An rarraba shi azaman "adaptogen," wanda ke nufin zai iya taimakawa jikin ku sarrafa damuwa.
Ashwagandha kuma yana ba da kowane irin fa'idodi ga jikin ku da kwakwalwar ku.
Alal misali, yana iya rage sukarin jini, rage cortisol, haɓaka aikin kwakwalwa, da kuma taimakawa wajen magance alamun damuwa da damuwa.
Anan akwai fa'idodi 12 na ashwagandha waɗanda kimiyya ke tallafawa.
Table na abubuwan ciki
1. Tsohuwar shuka ce ta magani
Ashwagandha yana daya daga cikin mahimman ganye a cikin Ayurveda, wani nau'i na madadin magani bisa ka'idodin Indiya na warkarwa na halitta.
An yi amfani da shi sama da shekaru 3 don rage damuwa, ƙara matakan makamashi, da inganta maida hankali (000).
"Ashwagandha" kalmar Sanskrit ce da ake kira "ƙarin doki," wanda ke nufin duka ƙamshinsa na musamman da kuma ikonsa na ƙara ƙarfi.
Sunan botanical shine Withania somnifera, kuma an san shi da wasu sunaye da yawa, ciki har da ginseng na Indiya da ceri na hunturu.
Ashwagandha ƙaramin shrub ne mai furanni rawaya ɗan asalin Indiya da Arewacin Afirka. Ana amfani da cirewa ko foda daga tushen ko ganyen shuka don magance yanayi daban-daban.
Yawancin fa'idodin lafiyarta ana danganta su da yawan adadin withanolides, waɗanda aka nuna suna da tasiri wajen yaƙi da kumburi da haɓakar ƙari (1).
Abinda ke ciki Ashwagandha wani muhimmin ganye ne a cikin magungunan Ayurvedic na Indiya kuma ya zama sanannen kari saboda fa'idodin lafiyarsa.
2. Yana Iya Rage Matsayin Sugar Jini
A cikin bincike da yawa, an nuna ashwagandha don rage matakan sukari na jini.
Wani bincike na bututun gwaji ya nuna cewa ƙwayar insulin ya karu kuma ƙwayoyin tsoka sun fi kulawa da insulin (2).
Bugu da ƙari, binciken ɗan adam da yawa ya tabbatar da ikonsa na rage matakan sukari na jini a cikin mutane masu lafiya da masu ciwon sukari (3, 4, 5, 6).
Bugu da ƙari, a cikin nazarin makonni huɗu na mutanen da ke fama da schizophrenia, matakan sukari na jini na azumi ya ragu da 13,5 MG / dL a cikin abubuwan da aka yi da ashwagandha sun kasance a matsakaici idan aka kwatanta da 4,5 MG / dL a cikin waɗanda ke karɓar placebo (5).
Bugu da ƙari, a cikin ƙaramin binciken da aka yi na mutane shida masu fama da ciwon sukari na 2, shan ashwagandha na tsawon kwanaki 30 yana rage matakan sukarin jini na azumi yadda ya kamata a matsayin maganin ciwon sukari.
Abinda ke ciki Ashwagandha na iya rage matakan sukari na jini ta hanyar tasirin sa akan sigar insulin da hankali.
3. Yana da maganin ciwon daji
Dabbobi da gwajin tube binciken sun nuna cewa ashwagandha yana taimakawa wajen shigar da apoptosis, wanda shine shirin mutuwar kwayoyin cutar kansa (7).
Hakanan yana hana haɓakar sabbin ƙwayoyin cutar kansa ta hanyoyi da yawa (7).
Na farko, ana tunanin ashwagandha don samar da nau'in oxygen mai aiki, wanda ke da guba ga kwayoyin cutar kansa amma ba ga kwayoyin halitta ba. Na biyu, ƙwayoyin kansa na iya zama ƙasa da juriya ga apoptosis (8).
Nazarin dabba ya nuna cewa yana iya taimakawa wajen magance nau'in ciwon daji da dama, ciki har da nono, huhu, hanji, kwakwalwa, da kuma ciwon daji na ovarian (9, 10, 11, 12, 13).
A cikin binciken daya, berayen da ciwace-ciwacen ovarian da aka yi wa maganin ashwagandha kadai ko a hade tare da maganin ciwon daji sun sami raguwar kashi 70 zuwa 80 cikin 13 na ci gaban tumo. Maganin ya kuma hana cutar kansa yaduwa zuwa wasu gabobin (XNUMX).
Ko da yake har yanzu babu wani binciken da ya tabbatar da wadannan sakamakon a cikin mutane, binciken da aka yi a yau yana da karfafa gwiwa.
Abinda ke ciki Nazarin dabbobi da gwajin-tube sun nuna cewa ashwagandha yana inganta mutuwar ƙwayar ƙwayar cuta kuma yana iya yin tasiri a kan nau'ikan ciwon daji da yawa.
4. Yana iya rage matakan cortisol
An san Cortisol a matsayin "hormone danniya" saboda glandon adrenal ɗin ku yana sakin shi don amsa damuwa, da kuma lokacin da sukarin jinin ku ya yi ƙasa sosai.
Abin takaici, a wasu lokuta, matakan cortisol na iya karuwa a lokaci-lokaci, wanda zai iya haifar da hawan jini da kuma tarin mai a cikin ciki.
Nazarin ya nuna cewa ashwagandha na iya taimakawa rage matakan cortisol (3, 14, 15).
A cikin nazarin manya da damuwa na yau da kullum, wadanda suka dauki ashwagandha sun sami raguwa sosai a cikin cortisol idan aka kwatanta da ƙungiyar kulawa. Wadanda suka dauki kashi mafi girma sun sami raguwa 30% akan matsakaici (3).
Abinda ke ciki Kariyar Ashwagandha na iya taimakawa rage matakan cortisol a cikin mutanen da ke fama da damuwa na yau da kullun.
5. Yana iya taimakawa wajen rage damuwa da damuwa
Ashwagandha watakila sananne ne don ikonsa na rage damuwa.
Masu bincike sun ba da rahoton cewa ya toshe hanyar damuwa a cikin kwakwalwar berayen ta hanyar daidaita siginar sinadarai a cikin tsarin juyayi (16).
Yawancin binciken da aka sarrafa a cikin mutane sun nuna cewa zai iya rage yawan bayyanar cututtuka a cikin mutanen da ke fama da damuwa da damuwa (14, 17, 18).
A cikin binciken kwanaki 60 na mutanen 64 da ke da damuwa na yau da kullun, mutanen da ke cikin rukunin kari sun ba da rahoton raguwar 69% na raguwa cikin damuwa da rashin bacci, idan aka kwatanta da 11% a cikin rukunin placebo (14).
A cikin wani binciken na makonni shida, 88% na mutanen da suka sha ashwagandha sun ba da rahoton raguwar damuwa, idan aka kwatanta da 50% na waɗanda suka ɗauki placebo (18).
Abinda ke ciki An nuna Ashwagandha don rage damuwa da damuwa a cikin nazarin dabba da ɗan adam.
6. Yana Iya Rage Alamun Bacin rai
Ko da yake ba a yi nazari sosai ba, ƴan bincike sun nuna cewa ashwagandha na iya taimakawa wajen rage damuwa (14, 18).
A cikin binciken da aka yi na kwanaki 60 na 64 da aka damu da tsofaffi, wadanda suka dauki 600 MG na tsantsa ashwagandha mai ƙarfi a kowace rana sun ba da rahoton raguwar 79% a cikin matsanancin damuwa, yayin da ƙungiyar placebo ta ba da rahoton karuwar 10%. (14)
Koyaya, ɗaya daga cikin mahalarta wannan binciken yana da tarihin baƙin ciki. Don haka, ba a san dacewar sakamakon ba.
Abinda ke ciki Ƙayyadadden bincike da ake samu ya nuna cewa ashwagandha na iya taimakawa wajen rage damuwa.
7. Yana iya kara testosterone da kuma kara haihuwa a cikin maza
Kariyar Ashwagandha na iya samun tasiri mai ƙarfi akan matakan testosterone da lafiyar haihuwa (15, 19, 20, 21).
A cikin binciken da aka yi a kan maza 75 marasa haihuwa, ƙungiyar ashwagandha da aka yi wa maganin sun nuna yawan adadin maniyyi da motsi.
Bugu da ƙari, maganin ya haifar da karuwa mai yawa a cikin matakan testosterone (21).
Masu binciken sun kuma bayar da rahoton cewa, kungiyar da ta dauki ganyen ta kara yawan sinadarin antioxidant a cikin jininsu.
A wani binciken, maza da aka ba ashwagandha don damuwa sun sami mafi girman matakan antioxidant da ingantaccen ingancin maniyyi. Bayan watanni uku na jiyya, 14% na abokan tarayya maza sun sami ciki (15).
Abinda ke ciki Ashwagandha yana taimakawa haɓaka matakan testosterone kuma yana inganta ingancin maniyyi da haɓakar haihuwa a cikin maza.
8. Yana iya ƙara yawan ƙwayar tsoka da ƙarfi
Bincike ya nuna cewa ashwagandha zai iya inganta tsarin jiki kuma ya kara karfi (4, 20, 22).
A cikin binciken don ƙayyade ƙimar lafiya da inganci don ashwagandha, maza masu lafiya waɗanda suka ɗauki tsakanin 750 da 1 MG kowace rana na tushen ashwagandha da aka rushe kowace rana sun sami ƙarfin tsoka bayan kwanaki 250 (30).
A cikin wani binciken, waɗanda suka ɗauki ashwagandha sun sami babban ci gaba a ƙarfin tsoka da girman. Rage yawan kitsen jiki kuma ya ninka fiye da ninki biyu idan aka kwatanta da ƙungiyar placebo (20).
Abinda ke ciki An nuna Ashwagandha yana ƙara yawan ƙwayar tsoka, rage kitsen jiki da kuma ƙara ƙarfi a cikin maza.
9. Yana iya rage kumburi
Yawancin binciken dabba sun nuna cewa ashwagandha yana taimakawa rage kumburi (23, 24, 25).
Nazarin da aka yi a cikin mutane ya nuna cewa yana ƙara yawan aiki na ƙwayoyin kisa na halitta, ƙwayoyin rigakafi waɗanda ke yaki da cututtuka kuma suna taimaka muku zama lafiya (26, 27).
Hakanan an nuna shi don rage alamun kumburi, kamar furotin C-reactive (CRP). Wannan alamar yana da alaƙa da ƙara haɗarin cututtukan zuciya.
A cikin binciken da aka sarrafa, ƙungiyar da ta ɗauki 250 MG na daidaitaccen tsantsa ashwagandha a kowace rana yana da matsakaicin 36% raguwa a cikin CRP, idan aka kwatanta da raguwar 6% a cikin rukunin placebo (3).
Abinda ke ciki Ashwagandha yana haɓaka aikin ƙwayoyin kisa na halitta kuma yana rage alamun kumburi.
10. May Lower Cholesterol da Triglycerides
Bugu da ƙari ga tasirin maganin kumburi, ashwagandha na iya taimakawa wajen inganta lafiyar zuciya ta hanyar rage cholesterol da matakan triglyceride.
Nazarin dabbobi ya nuna cewa yana rage yawan kitsen da ke cikin jini sosai.
Wani bincike a cikin berayen ya nuna cewa wannan magani ya saukar da jimlar cholesterol da kusan 53% da triglycerides da kusan 45% (28).
Kodayake binciken da aka sarrafa a cikin mutane ya ba da rahoton ƙananan sakamako masu ban mamaki, sun lura da ci gaba mai ban sha'awa a cikin waɗannan alamomi (3, 4, 5, 6).
A cikin binciken kwanaki 60 a cikin manya tare da damuwa na yau da kullun, ƙungiyar da ke ɗaukar mafi girman adadin daidaitaccen tsantsa ashwagandha sun sami raguwar 17% a cikin "mara kyau" LDL cholesterol da raguwar 11% a cikin triglycerides akan matsakaici (3).
Abinda ke ciki Ashwagandha na iya taimakawa rage haɗarin cututtukan zuciya ta hanyar rage ƙwayar cholesterol da matakan triglyceride.
11. Zai Iya Inganta Ayyukan Kwakwalwa, gami da ƙwaƙwalwa
Gwajin-tube da nazarin dabba sun nuna cewa ashwagandha na iya rage matsalolin ƙwaƙwalwar ajiya da aikin kwakwalwa da ke haifar da rauni ko rashin lafiya (29, 30, 31, 32).
Bincike ya nuna cewa yana inganta ayyukan antioxidant da ke kare ƙwayoyin jijiya daga radicals masu cutarwa.
A cikin binciken daya, berayen masu farfadiya da aka yi musu magani da ashwagandha kusan gaba daya sun juyar da nakasu a sararin samaniya. Wataƙila wannan ya faru ne saboda raguwar damuwa na oxidative (32).
Kodayake an yi amfani da ashwagandha a al'ada don haɓaka ƙwaƙwalwar ajiya a cikin aikin Ayurvedic, akwai ɗan binciken ɗan adam a wannan yanki.
A cikin binciken da aka sarrafa, maza masu lafiya waɗanda ke ɗaukar 500 MG na daidaitaccen tsattsauran ra'ayi yau da kullun sun ba da rahoton ingantattun ci gaba a cikin lokacin amsawa da aikinsu, idan aka kwatanta da maza waɗanda ke karɓar placebo (33).
Wani binciken na mako takwas a cikin 50 manya ya nuna cewa shan 300 MG na tushen tushen ashwagandha sau biyu a rana ya inganta ingantaccen ƙwaƙwalwar ajiya, aikin aiki, da hankali (34).
Abinda ke ciki Abubuwan kari na Ashwagandha na iya inganta aikin kwakwalwa, ƙwaƙwalwa, lokutan amsawa, da ikon kammala ayyuka.
12. Ashwagandha yana da aminci ga yawancin mutane kuma ana samunsu sosai
Ashwagandha ingantaccen kari ne ga yawancin mutane.
Sai dai bai kamata wasu su sha ba, ciki har da mata masu ciki da masu shayarwa.
Mutanen da ke fama da cututtukan autoimmune ya kamata su guji ashwagandha sai dai idan likitansu ya amince da su. Wannan ya haɗa da mutanen da ke da yanayi irin su rheumatoid amosanin gabbai, lupus, Hashimoto's thyroiditis da nau'in ciwon sukari na 1.
Bugu da ƙari, mutanen da ke shan magunguna don maganin cututtukan thyroid ya kamata su yi taka tsantsan lokacin shan ashwagandha, saboda yana iya haɓaka matakan hormone thyroid a wasu mutane.
Hakanan yana iya rage sukarin jini da hawan jini. Don haka yana yiwuwa a daidaita allurai na magunguna idan kuna sha.
Shawarar shawarar ashwagandha ya dogara da nau'in kari. Abubuwan da aka cire sun fi tasiri fiye da tushen ashwagandha ko foda ganye. Ka tuna ka bi kwatance akan lakabin.
Madaidaicin tushen tushen yawanci ana ɗaukar shi a cikin capsules na 450-500 MG sau ɗaya ko sau biyu kowace rana.
Masu kera kari da yawa ne ke ɗauke da shi kuma ana samun su a dillalai daban-daban, gami da shagunan abinci na kiwon lafiya da shagunan bitamin.
Har ila yau, akwai babban zaɓi na kayan abinci masu inganci da ake samu akan Amazon.
Abinda ke ciki Kodayake ashwagandha yana da lafiya ga yawancin mutane, bai kamata wasu mutane suyi amfani da shi ba tare da izinin likitansu ba. Madaidaicin tushen tushen yawanci ana ɗaukar shi a cikin capsules na 450-500 MG sau ɗaya ko sau biyu kowace rana.
Sakamakon karshe
Ashwagandha shuka ce ta gargajiya wacce ke da fa'idodin kiwon lafiya da yawa.
Yana iya rage damuwa da damuwa, taimakawa tare da bakin ciki, ƙara yawan haihuwa da testosterone a cikin maza, kuma yana iya ƙarfafa aikin kwakwalwa.
Ƙarawa tare da ashwagandha na iya zama hanya mai sauƙi kuma mai tasiri don inganta lafiyar ku da ingancin rayuwa.