Ashwagandha ndi chomera chathanzi chodabwitsa.
Amatchulidwa kuti "adaptogen," zomwe zikutanthauza kuti zingathandize thupi lanu kuthana ndi nkhawa.
Ashwagandha imaperekanso zabwino zina zonse mthupi lanu ndi ubongo.
Mwachitsanzo, imatha kuchepetsa shuga m'magazi, kuchepetsa cortisol, kulimbikitsa ubongo kugwira ntchito, ndikuthandizira kuthana ndi zizindikiro za nkhawa ndi kuvutika maganizo.
Nawa maubwino 12 a ashwagandha omwe amathandizidwa ndi sayansi.
Zamkatimu
1. Ndi chomera chamankhwala chakale
Ashwagandha ndi amodzi mwa zitsamba zofunika kwambiri ku Ayurveda, mtundu wamankhwala osasinthika kutengera mfundo zaku India zakuchiritsa kwachilengedwe.
Zakhala zikugwiritsidwa ntchito kwa zaka zopitilira 3 kuti muchepetse kupsinjika, kukulitsa mphamvu, ndikuwongolera kukhazikika (000).
"Ashwagandha" ndi liwu la Sanskrit lotchedwa "fungo la akavalo," lomwe limatanthawuza kununkhira kwake kwapadera komanso kuthekera kwake kowonjezera mphamvu.
Dzina lake la botanical ndi Withania, ndipo amadziwikanso ndi mayina ena angapo, kuphatikizapo Indian ginseng ndi chitumbuwa chachisanu.
Ashwagandha ndi chitsamba chaching'ono chokhala ndi maluwa achikasu ku India ndi kumpoto kwa Africa. Zotulutsa kapena ufa kuchokera muzu kapena masamba a mmera zimagwiritsidwa ntchito pochiza matenda osiyanasiyana.
Zambiri mwazabwino zake zaumoyo zimatheka chifukwa cha kuchuluka kwa ma withanolides, omwe awonetsedwa kuti ndi othandiza polimbana ndi kutupa ndi kukula kwa chotupa (1).
Pitilizani Ashwagandha ndi therere lofunikira mu mankhwala a Indian Ayurvedic ndipo lakhala chowonjezera chodziwika bwino chifukwa cha thanzi lake.
2. Ikhoza Kuchepetsa Magazi a Shuga
M'maphunziro angapo, ashwagandha adawonetsedwa kuti amachepetsa shuga m'magazi.
Kafukufuku wamachubu oyesa adawonetsa kuti kutulutsa kwa insulin kumachulukira ndipo ma cell aminyewa amakhudzidwa kwambiri ndi insulin (2).
Kuphatikiza apo, kafukufuku wambiri wa anthu watsimikizira kuti amatha kuchepetsa shuga m'magazi mwa anthu athanzi komanso odwala matenda ashuga (3, 4, 5, 6).
Kuphatikiza apo, pakufufuza kwa milungu inayi kwa anthu omwe ali ndi schizophrenia, kuchuluka kwa shuga m'magazi kudatsika ndi 13,5 mg/dL mwa anthu omwe amathandizidwa ndi ashwagandha anali pafupifupi 4,5 mg/dL mwa omwe amalandila placebo (5).
Kuphatikiza apo, mu kafukufuku wochepa wa anthu asanu ndi mmodzi omwe ali ndi matenda a shuga amtundu wa 2, kumwa ashwagandha kwa masiku 30 kumachepetsa shuga m'magazi ngati mankhwala oletsa matenda a shuga. Oral (6).
Pitilizani Ashwagandha imatha kuchepetsa kuchuluka kwa shuga m'magazi chifukwa cha zotsatira zake pakupanga kwa insulin komanso kumva.
3. Lili ndi zotsutsana ndi khansa
Kafukufuku wamachubu a nyama ndi mayeso awonetsa kuti ashwagandha amathandizira pakuyambitsa apoptosis, yomwe ndi kufa kwa ma cell a khansa (7).
Zimalepheretsanso kukula kwa maselo atsopano a khansa m'njira zingapo (7).
Choyamba, ashwagandha amaganiziridwa kuti amatulutsa mitundu ya okosijeni yokhazikika, yomwe imakhala poizoni ku maselo a khansa koma osati ku maselo abwinobwino. Chachiwiri, ma cell a khansa amatha kukhala osagwirizana ndi apoptosis (8).
Kafukufuku wa zinyama akuwonetsa kuti angathandize kuchiza mitundu ingapo ya khansa, kuphatikizapo khansa ya m'mawere, mapapo, m'matumbo, ubongo, ndi mazira (9, 10, 11, 12, 13).
Mu kafukufuku wina, mbewa zokhala ndi zotupa zam'mimba zothandizidwa ndi ashwagandha zokha kapena kuphatikiza ndi mankhwala oletsa khansa zidachepetsa 70 mpaka 80 peresenti pakukula kwa chotupa. Chithandizocho chinalepheretsanso kuti khansayo isafalikire ku ziwalo zina (13).
Ngakhale kuti palibe maphunziro otsimikizira zotsatira izi mwa anthu, kafukufuku mpaka pano ndi wolimbikitsa.
Pitilizani Kafukufuku wa nyama ndi mayeso akuwonetsa kuti ashwagandha amalimbikitsa kufa kwa maselo a chotupa ndipo amatha kukhala othandiza polimbana ndi mitundu ingapo ya khansa.
4. Ikhoza kuchepetsa milingo ya cortisol
Cortisol imadziwika kuti "stress hormone" chifukwa ma adrenal glands amamasula poyankha kupsinjika, komanso ngati shuga wamagazi atsika kwambiri.
Tsoka ilo, nthawi zina, kuchuluka kwa cortisol kumatha kuchulukirachulukira, zomwe zingayambitse kuchuluka kwa shuga m'magazi ndi mafuta ochulukirapo m'mimba.
Kafukufuku wasonyeza kuti ashwagandha angathandize kuchepetsa milingo ya cortisol (3, 14, 15).
Pakufufuza kwa achikulire omwe ali ndi nkhawa yosatha, omwe adatenga ashwagandha adachepetsa kwambiri cortisol poyerekeza ndi gulu lowongolera. Omwe adatenga mlingo wapamwamba adachepetsedwa ndi 30% pafupifupi (3).
Pitilizani Zowonjezera za Ashwagandha zitha kuthandiza kuchepetsa milingo ya cortisol mwa anthu omwe akuvutika ndi nkhawa.
5. Zingathandize kuchepetsa nkhawa ndi nkhawa
Ashwagandha mwina amadziwika bwino chifukwa cha kuthekera kwake kuchepetsa nkhawa.
Ofufuzawo adanenanso kuti idatseka njira yopsinjika muubongo wa makoswe powongolera ma signature amankhwala mu dongosolo lamanjenje (16).
Maphunziro angapo olamulidwa mwa anthu awonetsa kuti amatha kuchepetsa zizindikiro mwa anthu omwe ali ndi nkhawa komanso nkhawa (14, 17, 18).
Pakufufuza kwamasiku 60 kwa anthu 64 omwe ali ndi nkhawa yosatha, anthu omwe ali mgulu lothandizira adanenanso kuti kuchepa kwa nkhawa ndi kusowa tulo kwa 69%, poyerekeza ndi 11% m'gulu la placebo (14).
Mu kafukufuku wina wa milungu isanu ndi umodzi, 88% ya anthu omwe adatenga ashwagandha adanenanso za kuchepa kwa nkhawa, poyerekeza ndi 50% ya omwe adatenga placebo (18).
Pitilizani Ashwagandha awonetsedwa kuti amachepetsa kupsinjika ndi nkhawa mu maphunziro a nyama ndi anthu.
6. Ikhoza Kuchepetsa Zizindikiro za Kukhumudwa
Ngakhale sizinaphunziridwe mozama, kafukufuku wina akuwonetsa kuti ashwagandha atha kuthandiza kuthetsa kukhumudwa (14, 18).
Mu kafukufuku woyendetsedwa wamasiku 60 wa akuluakulu 64 opsinjika, omwe adatenga 600 mg ya ashwagandha yamphamvu kwambiri tsiku lililonse adanenanso za kuchepa kwa 79% ya kukhumudwa kwakukulu, pomwe gulu la placebo linanena kuwonjezeka kwa 10%. (14)
Komabe, mmodzi yekha mwa omwe adachita nawo kafukufukuyu anali ndi mbiri ya kupsinjika maganizo. Pachifukwa ichi, kufunika kwa zotsatira sikudziwika bwino.
Pitilizani Kafukufuku wochepa omwe alipo akuwonetsa kuti ashwagandha angathandize kuchepetsa kukhumudwa.
7. Itha kuwonjezera testosterone ndikuwonjezera chonde mwa amuna
Zowonjezera za Ashwagandha zitha kukhala ndi zotsatira zamphamvu pamilingo ya testosterone komanso uchembere wabwino (15, 19, 20, 21).
Pakufufuza kwa amuna 75 osabereka, gulu lothandizidwa ndi ashwagandha lidawonetsa kuchuluka kwa umuna komanso kuyenda.
Kuphatikiza apo, chithandizocho chinapangitsa kuti ma testosterone achuluke kwambiri (21).
Ofufuzawo adanenanso kuti gulu lomwe lidatenga zitsambazo lidawonjezera ma antioxidants m'magazi awo.
Mu kafukufuku wina, amuna opatsidwa ashwagandha chifukwa cha kupsinjika adakumana ndi ma antioxidant apamwamba komanso umuna wabwino kwambiri. Pambuyo pa chithandizo cha miyezi itatu, 14% ya azibwenzi anali ndi pakati (15).
Pitilizani Ashwagandha imathandizira kukulitsa milingo ya testosterone komanso imapangitsa kuti umuna ukhale wabwino komanso chonde mwa amuna.
8. Ikhoza kuwonjezera minofu ndi mphamvu
Kafukufuku wasonyeza kuti ashwagandha amatha kusintha mawonekedwe a thupi ndikuwonjezera mphamvu (4, 20, 22).
Pakafukufuku wodziwa mlingo wotetezeka komanso wogwira mtima wa ashwagandha, amuna athanzi omwe amamwa pakati pa 750 ndi 1 mg patsiku pamizu ya ashwagandha tsiku lililonse amapeza mphamvu ya minofu patatha masiku 250 (30).
Mu kafukufuku wina, omwe adatenga ashwagandha adapeza phindu lalikulu pakulimba kwa minofu ndi kukula kwake. Kuchepetsa kuchuluka kwamafuta amthupi kumakhalanso kuwirikiza kawiri poyerekeza ndi gulu la placebo (20).
Pitilizani Ashwagandha yawonetsedwa kuti imachulukitsa minofu, kuchepetsa mafuta amthupi ndikuwonjezera mphamvu mwa amuna.
9. Ikhoza kuchepetsa kutupa
Maphunziro angapo a nyama awonetsa kuti ashwagandha amathandizira kuchepetsa kutupa (23, 24, 25).
Kafukufuku wa anthu wasonyeza kuti kumawonjezera ntchito za maselo akupha zachilengedwe, maselo chitetezo cha m'thupi amene amalimbana ndi matenda ndi kukuthandizani kukhala wathanzi (26, 27).
Zawonetsedwanso kuti zimachepetsa zolembera za kutupa, monga C-reactive protein (CRP). Chizindikiro ichi chikugwirizana ndi chiopsezo chowonjezeka cha matenda a mtima.
Pakafukufuku woyendetsedwa, gulu lomwe limatenga 250 mg ya ashwagandha yokhazikika patsiku linali ndi kuchepa kwa CRP ndi 36%, poyerekeza ndi kuchepa kwa 6% pagulu la placebo (3).
Pitilizani Ashwagandha imawonjezera zochitika zama cell akupha ndikuchepetsa zolembera za kutupa.
10. May Low Cholesterol ndi Triglycerides
Kuphatikiza pa zotsutsana ndi zotupa, ashwagandha imatha kuthandizira kupititsa patsogolo thanzi la mtima pochepetsa cholesterol ndi triglyceride.
Kafukufuku wa zinyama awonetsa kuti amachepetsa kwambiri mafutawa m'magazi.
Kafukufuku wa makoswe adawonetsa kuti mankhwalawa adatsitsa cholesterol yonse pafupifupi 53% ndi triglycerides pafupifupi 45% (28).
Ngakhale maphunziro olamulidwa mwa anthu awonetsa zotsatira zochepa kwambiri, awona kusintha kochititsa chidwi pazolemba izi (3, 4, 5, 6).
Pakafukufuku wamasiku 60 mwa akulu omwe ali ndi kupsinjika kwakanthawi, gulu lomwe limatenga mlingo wapamwamba kwambiri wa ashwagandha wokhazikika lidatsika ndi 17% mu "zoyipa" za LDL cholesterol komanso kuchepa kwa 11% kwa triglycerides pafupifupi (3).
Pitilizani Ashwagandha atha kuthandizira kuchepetsa chiwopsezo cha matenda amtima pochepetsa cholesterol ndi triglyceride.
11. Akhoza Kupititsa patsogolo Ntchito Yaubongo, Kuphatikizapo Memory
Kafukufuku wamachubu ndi nyama akuwonetsa kuti ashwagandha atha kuchepetsa mavuto a kukumbukira ndi ubongo chifukwa chovulala kapena matenda (29, 30, 31, 32).
Kafukufuku wasonyeza kuti amalimbikitsa antioxidant ntchito kuteteza mitsempha mitsempha ku zowononga ma free radicals.
Mu kafukufuku wina, makoswe akhunyu omwe amathandizidwa ndi ashwagandha pafupifupi adasinthiratu kulephera kwawo kukumbukira malo. Izi mwina zidachitika chifukwa chakuchepa kwa kupsinjika kwa okosijeni (32).
Ngakhale ashwagandha wakhala akugwiritsidwa ntchito mwachikhalidwe kuti alimbikitse kukumbukira muzochita za Ayurvedic, pali kafukufuku wochepa wa anthu mderali.
Mu kafukufuku woyendetsedwa bwino, amuna athanzi omwe amamwa 500 mg ya zolembera zokhazikika tsiku lililonse adanenanso zakusintha kwakukulu pakuchita kwawo nthawi ndi magwiridwe antchito, poyerekeza ndi amuna omwe amalandila placebo (33).
Kafukufuku wina wa masabata asanu ndi atatu mwa akulu 50 adawonetsa kuti kutenga 300 mg ya mizu ya ashwagandha kawiri tsiku lililonse kumathandizira kukumbukira, kugwira ntchito, komanso chidwi (34).
Pitilizani Zowonjezera za Ashwagandha zitha kupititsa patsogolo ntchito zaubongo, kukumbukira, nthawi zochitira, komanso kuthekera komaliza ntchito.
12. Ashwagandha ndi yotetezeka kwa anthu ambiri ndipo imapezeka kwambiri
Ashwagandha ndiwowonjezera otetezeka kwa anthu ambiri.
Komabe, anthu ena sayenera kumwa, kuphatikizapo amayi apakati ndi oyamwitsa.
Anthu omwe ali ndi matenda a autoimmune ayeneranso kupewa ashwagandha pokhapokha atavomerezedwa ndi dokotala. Izi zikuphatikizapo anthu omwe ali ndi matenda monga nyamakazi ya nyamakazi, lupus, Hashimoto's thyroiditis ndi mtundu woyamba wa shuga.
Kuphatikiza apo, anthu omwe amamwa mankhwala ochizira matenda a chithokomiro ayenera kusamala akamamwa ashwagandha, chifukwa amatha kuwonjezera kuchuluka kwa mahomoni a chithokomiro mwa anthu ena.
Zingathenso kuchepetsa shuga ndi kuthamanga kwa magazi. Choncho ndizotheka kuti mlingo wa mankhwala uyenera kusinthidwa ngati mukumwa.
Mlingo wovomerezeka wa ashwagandha umatengera mtundu wowonjezera. Zotulutsa ndizothandiza kwambiri kuposa muzu wa ashwagandha kapena ufa wamasamba. Kumbukirani kutsatira malangizo omwe ali pa zolembera.
Muzu wokhazikika womwe umatengedwa nthawi zambiri umatengedwa mu makapisozi a 450-500 mg kamodzi kapena kawiri tsiku lililonse.
Imanyamulidwa ndi opanga zowonjezera zingapo ndipo imapezeka kwa ogulitsa osiyanasiyana, kuphatikiza malo ogulitsa zakudya zaumoyo ndi malo ogulitsa mavitamini.
Palinso zosankha zazikulu zowonjezera zowonjezera zomwe zimapezeka pa Amazon.
Pitilizani Ngakhale ashwagandha ndi yotetezeka kwa anthu ambiri, anthu ena sayenera kuigwiritsa ntchito popanda chilolezo cha dokotala. Muzu wokhazikika womwe umatengedwa nthawi zambiri umatengedwa mu makapisozi a 450-500 mg kamodzi kapena kawiri tsiku lililonse.
Chotsatira chomaliza
Ashwagandha ndi chomera chamankhwala chomwe chili ndi maubwino angapo azaumoyo.
Ikhoza kuchepetsa nkhawa ndi kupsinjika maganizo, kuthandizira kuvutika maganizo, kuonjezera chonde ndi testosterone mwa amuna, komanso kungapangitse ubongo kugwira ntchito.
Kuwonjezera ndi ashwagandha kumatha kukhala njira yosavuta komanso yothandiza yosinthira thanzi lanu komanso moyo wanu.