Ashwagandha chirimwa chekurapa chine hutano zvinoshamisa.
Inorondedzerwa se "adaptogen," zvinoreva kuti inogona kubatsira muviri wako kugadzirisa kushushikana.
Ashwagandha inopawo marudzi ese emamwe mabhenefiti emuviri wako uye uropi.
Semuenzaniso, inogona kuderedza shuga yeropa, kuderedza cortisol, kuwedzera kushanda kwehuropi, uye kubatsira kurwisa zviratidzo zvekuzvidya mwoyo uye kuora mwoyo.
Heano gumi nemaviri mabhenefiti eashwagandha anotsigirwa nesainzi.
Zviri mukati
1. Mushonga wekare wemishonga
Ashwagandha ndeimwe yemishonga yakakosha muAyurveda, imwe nzira yekurapa yakavakirwa paIndia misimboti yekurapa kwechisikigo.
Yakashandiswa kweanopfuura makore 3 kuderedza kushushikana, kuwedzera simba mazinga, uye kunatsiridza kutarisisa (000).
"Ashwagandha" ishoko reSanskrit rinonzi "kunhuhwirira kwebhiza," iro rinoreva kunhuhwirira kwaro kwakasiyana uye kugona kwaro kuwedzera simba.
Zita rayo re botanical ndiro Withania somnifera, uye inozivikanwawo nemamwe mazita akati wandei, kusanganisira Indian ginseng uye yechando cherry.
Ashwagandha igwenzi diki rine maruva eyero anowanikwa kuIndia neNorth Africa. Zvimedu kana hupfu kubva pamudzi kana mashizha echirimwa zvinoshandiswa kurapa mamiriro akasiyana.
Zvizhinji zvehutano hwayo hunobatsira hunonzi hwakanyanya kuwanda kweanolides, ayo akaratidzwa kuti anoshanda mukurwisa kuzvimba uye kukura kwebundu (1).
Summary Ashwagandha mushonga wakakosha muIndia Ayurvedic mushonga uye yave yakakurumbira yekuwedzera nekuda kwehutano hwayo mabhenefiti.
2. Inogona Kuderedza Mwero yeShuga yeRopa
Muzvidzidzo zvakati wandei, ashwagandha yakaratidzwa kudzikisa mazinga ehuga.
Chidzidzo che-test-tube chakaratidza kuti insulin secretion yakawedzera uye masero emhasuru ainyanya kufunga nezve insulin (2).
Pamusoro pezvo, zvidzidzo zvevanhu zvakati wandei zvakasimbisa kugona kwayo kuderedza mazinga ehuga muvanhu vane hutano uye vanhu vane chirwere cheshuga (3, 4, 5, 6).
Pamusoro pezvo, muongororo yemavhiki mana yevanhu vane schizophrenia, kutsanya kweshuga yeropa kwakadzikira ne13,5 mg/dL mune zvidzidzo zvakarapwa ashwagandha zvaive paavhareji zvichienzaniswa ne4,5 mg/dL kune avo vanogamuchira placebo (5).
Pamusoro pezvo, muchidzidzo chidiki chevanhu vatanhatu vane chirwere cheshuga cherudzi rwechipiri, kutora ashwagandha kwemazuva makumi matatu kwakadzikisa kutsanya kweshuga yeropa semushonga unorwisa chirwere cheshuga.
Summary Ashwagandha inogona kuderedza mazinga eshuga yeropa kuburikidza nemhedzisiro yayo pakuvhara kwe insulin uye kunzwa.
3. Iine anti-cancer properties
Mhuka uye test tube zvidzidzo zvakaratidza kuti ashwagandha inobatsira mukuiswa kweapoptosis, inova kufa kwakarongwa kwekenza maseru (7).
Inotadzisawo kukura kwemasero egomarara matsva munzira dzinoverengeka (7).
Chekutanga, ashwagandha inofungidzirwa kuti inogadzira reactive okisijeni marudzi, ayo ane chepfu kumaseru egomarara asi kwete kumasero akajairwa. Chechipiri, maseru egomarara anogona kuita kushomeka kune apoptosis (8).
Zvidzidzo zvemhuka zvinoratidza kuti inogona kubatsira kurapa akati wandei egomarara, kusanganisira zamu, mapapu, colon, uropi, uye ovarian cancers (9, 10, 11, 12, 13).
Mune imwe ongororo, mbeva dzine maovarian tumors dzakarapwa neashwagandha chete kana musanganiswa nemushonga unorwisa cancer yaive ne70 kusvika 80 muzana kuderedzwa kwekukura kwebundu. Kurapwa uku kwaiita kuti gomarara risapararire kune dzimwe nhengo (13).
Kunyangwe pasati pasati pave nezvidzidzo zvekusimbisa mhedzisiro iyi muvanhu, tsvakiridzo kusvika parizvino inokurudzira.
Summary Mhuka uye bvunzo-chubhu zvidzidzo zvakaratidza kuti ashwagandha inosimudzira bundu cell kufa uye inogona kushanda kurwisa akati wandei egomarara.
4. Inogona kuderedza cortisol mazinga
Cortisol inozivikanwa se "stress hormone" nokuti adrenal glands yako inoibudisa mukupindura kushushikana, uyewo kana shuga yako yeropa yakaderera.
Zvinosuruvarisa, mune dzimwe nguva, mazinga e cortisol anogona kuramba achiwedzera, izvo zvinogona kutungamirira kune shuga yakawanda yeropa uye kuunganidza mafuta mudumbu.
Zvidzidzo zvakaratidza kuti ashwagandha inogona kubatsira kuderedza cortisol mazinga (3, 14, 15).
Muchidzidzo chevakuru vane kusagadzikana kusingaperi, avo vakatora ashwagandha vaive nekudzikisira kwakanyanya mucortisol kana ichienzaniswa neboka rekutonga. Avo vakatora muyero wepamusoro vaive ne30% kuderedzwa paavhareji (3).
Summary Ashwagandha yekuwedzera inogona kubatsira kuderedza cortisol mazinga muvanhu vanotambura nekusingaperi kusagadzikana.
5. Inogona kubatsira kuderedza kushungurudzika uye kuzvidya mwoyo
Ashwagandha pamwe inonyanya kuzivikanwa nekugona kwayo kuderedza kushushikana.
Vatsvagiri vakashuma kuti yakavhara nzira yekushushikana muhuropi hwemakonzo nekudzora kusaina kemikari mutsinga system (16).
Zvidzidzo zvinoverengeka zvinodzorwa muvanhu zvakaratidza kuti zvinogona kunyatso kudzikisa zviratidzo muvanhu vanotambura nekushushikana uye kusagadzikana kusagadzikana (14, 17, 18).
Muchidzidzo chemazuva makumi matanhatu chevanhu makumi matanhatu nevane vane kusagadzikana kusingaperi, vanhu vari muboka rekuwedzera vakashuma avhareji 60% kuderedzwa kwekushushikana uye kushaya hope, zvichienzaniswa ne64% muboka re placebo (69).
Mune kumwe kudzidza kwemavhiki matanhatu, 88% yevanhu vakatora ashwagandha vakashuma kudzikiswa kwekushushikana, zvichienzaniswa ne50% yeavo vakatora placebo (18).
Summary Ashwagandha yakaratidzwa kuderedza kushushikana uye kusagadzikana muzvidzidzo zvemhuka uye zvevanhu.
6. Inogona Kuderedza Kushungurudzika Zviratidzo
Kunyangwe isina kuongororwa zvakanyanya, zvidzidzo zvishoma zvinoratidza kuti ashwagandha inogona kubatsira kudzoreredza kushushikana (14, 18).
Muchidzidzo chemazuva makumi matanhatu chakadzorwa chevakuru makumi matanhatu vakatsikirirwa, avo vakatora 60 mg yeashwagandha yakakwira-simba zuva nezuva vakashuma kuderedzwa kwe64% mukuora mwoyo kwakanyanya, nepo boka re placebo rakashuma kuwedzera gumi muzana. (600)
Nekudaro, mumwe chete wevatori vechikamu muchidzidzo ichi aive nenhoroondo yekuora mwoyo. Nechikonzero ichi, kukosha kwemhedzisiro hakuna kujeka.
Summary Tsvagiridzo shoma iripo inoratidza kuti ashwagandha inogona kubatsira kuderedza kushushikana.
7. Inogona kuwedzera testosterone uye kuwedzera kubereka muvarume
Ashwagandha yekuwedzera inogona kuve nemhedzisiro ine simba pamazinga e testosterone uye hutano hwekubereka (15, 19, 20, 21).
Muchidzidzo chevarume makumi manomwe neshanu vasina mbereko, boka rakarapwa ashwagandha rakaratidza kuwedzera kwembeu uye motility.
Uyezve, kurapwa kwakakonzera kuwedzera kukuru kwemazinga e testosterone (21).
Vatsvakurudzi vakashumawo kuti boka rakatora mushonga wacho rakawedzera mazinga e antioxidants muropa ravo.
Mune imwe ongororo, varume vakapihwa ashwagandha yekunetsekana vakawana yakakwira antioxidant mazinga uye nani urume hwemhando. Mushure memwedzi mitatu yekurapa, 14% yevarume vakaroorana vakanga vava nepamuviri (15).
Summary Ashwagandha inobatsira kuwedzera mazinga e testosterone uye inovandudza zvakanyanya kunaka kwembeu uye kubereka muvarume.
8. Inogona kuwedzera mhasuru uye simba
Tsvagiridzo yakaratidza kuti ashwagandha inogona kuvandudza kuumbwa kwemuviri uye kuwedzera simba (4, 20, 22).
Muchidzidzo chekuona yakachengeteka uye inoshanda dosage yeashwagandha, varume vane hutano vakatora pakati pe750 ne1 mg pazuva rekudzikiswa midzi yeashwagandha zuva nezuva vakawana simba remhasuru mushure memazuva makumi matatu (250).
Mune chimwe chidzidzo, avo vakatora ashwagandha vakawana budiriro yakakura musimba remhasuru uye saizi. Kuderedzwa kwehuwandu hwemafuta emuviri zvakare zvakapetwa kaviri kana zvichienzaniswa neboka re placebo (20).
Summary Ashwagandha yakaratidzwa kuwedzera mhasuru, kuderedza mafuta emuviri uye kuwedzera simba muvarume.
9. Inogona kuderedza kuzvimba
Zvidzidzo zvinoverengeka zvemhuka zvakaratidza kuti ashwagandha inobatsira kuderedza kuzvimba (23, 24, 25).
Zvidzidzo muvanhu zvakaratidza kuti zvinowedzera basa remasero anouraya echisikigo, masero ekudzivirira anorwisa hutachiona uye anokubatsira kuti ugare uine hutano (26, 27).
Yakaratidzwawo kuderedza zviratidzo zvekuzvimba, zvakadai seC-reactive protein (CRP). Mucherechedzo uyu wakabatana nenjodzi yakawedzera yechirwere chemoyo.
Muchidzidzo chakadzorwa, iro boka rakatora 250 mg yeyakajairwa ashwagandha kutorwa pazuva raive neavhareji 36% kuderera muCRP, zvichienzaniswa ne6% kudzikira muboka re placebo (3).
Summary Ashwagandha inowedzera yakasikwa mhondi sero chiitiko uye inoderedza mamaki ekuzvimba.
10. May Lower Cholesterol uye Triglycerides
Pamusoro peiyo anti-kuzvimba mhedzisiro, ashwagandha inogona kubatsira kuvandudza hutano hwemoyo nekudzikisa cholesterol uye triglyceride mazinga.
Zvidzidzo zvemhuka zvakaratidza kuti zvinoderedza zvakanyanya mafuta aya muropa.
Chidzidzo mumakonzo chakaratidza kuti mushonga uyu wakadzikisa cholesterol yakazara ne53% uye triglycerides neinenge 45% (28).
Kunyangwe zvidzidzo zvinodzorwa muvanhu zvakataura zvisinganyanyi kushamisa mhedzisiro, vakaona kuvandudzwa kunoshamisa mune izvi mamakisi (3, 4, 5, 6).
Muchidzidzo chemazuva makumi matanhatu muvanhu vakuru vane kushushikana kusingaperi, boka raitora yakakwira dosi yeashwagandha yakamisikidzwa yakawana kuderera kwe60% mu "yakaipa" LDL cholesterol uye 17% kuderera kwe triglycerides paavhareji (11).
Summary Ashwagandha inogona kubatsira kuderedza njodzi yechirwere chemoyo nekudzikisa cholesterol uye triglyceride mazinga.
11. May Kuvandudza Brain Function, Kusanganisira Memory
Test-tube uye zvidzidzo zvemhuka zvinoratidza kuti ashwagandha inogona kuderedza matambudziko nekuyeuka uye kushanda kwehuropi kunokonzerwa nekukuvara kana kurwara (29, 30, 31, 32).
Tsvagiridzo yakaratidza kuti inosimudzira antioxidant chiitiko kuchengetedza nerve masero kubva kune anokuvadza emahara radicals.
Mune imwe ongororo, makonzo epfari akabatwa neashwagandha akapotsa adzoreredza kukanganisa kwavo kwendangariro. Izvi zvingangove zvakakonzerwa nekuderedzwa kweoxidative kusagadzikana (32).
Kunyangwe ashwagandha yave ichishandiswa sechinyakare kukwidziridza ndangariro muAyurvedic tsika, pane kushoma kutsvagurudza kwevanhu munzvimbo ino.
Muchidzidzo chakadzorwa, varume vane hutano vanotora 500 mg yeakamisikidzwa akatorwa zuva nezuva vakashuma kuvandudzwa kwakakura mukuita kwavo nguva uye kuita kwavo, zvichienzaniswa nevarume vanogamuchira placebo (33).
Chimwe chidzidzo chemavhiki masere muvakuru makumi mashanu chakaratidza kuti kutora 50 mg yeashwagandha midzi inobvisa kaviri zuva nezuva yakavandudza ndangariro, kuita basa, uye kutarisisa (300).
Summary Ashwagandha yekuwedzera inogona kuvandudza kushanda kwehuropi, ndangariro, nguva yekuita, uye kugona kupedzisa mabasa.
12. Ashwagandha yakachengeteka kuvanhu vazhinji uye inowanikwa zvakanyanya
Ashwagandha ndeye yakachengeteka yekuwedzera kune vanhu vazhinji.
Zvisinei, vamwe vanhu havafanire kuitora, kusanganisira vakadzi vane pamuviri uye vanoyamwisa.
Vanhu vane autoimmune zvirwere vanofanirawo kudzivirira ashwagandha kunze kwekunge vatenderwa nachiremba wavo. Izvi zvinosanganisira vanhu vane mamiriro akadai se rheumatoid arthritis, lupus, Hashimoto's thyroiditis uye Type 1 chirwere cheshuga.
Pamusoro pezvo, vanhu vanotora mishonga yekurapa chirwere chethyroid vanofanirwa kungwarira pakutora ashwagandha, sezvo inogona kuwedzera huwandu hwehomoni yethyroid mune vamwe vanhu.
Inogonawo kuderedza shuga yeropa uye BP. Saka zvinokwanisika kuti mishonga yemishonga inoda kugadziriswa kana uri kuitora.
Iyo yakakurudzirwa dosi yeashwagandha zvinoenderana nerudzi rwekuwedzera. Zvinyorwa zvinoshanda zvakanyanya kupfuura ashwagandha mudzi kana hupfu hweshizha. Rangarira kutevedzera mafambiro ari pamavara.
Iyo yakamisikidzwa midzi inotorwa inowanzotorwa mu450-500 mg capsules kamwe kana kaviri pazuva.
Inotakurwa nevazhinji vagadziri vezvekuwedzera uye inowanikwa kune vakasiyana vatengesi, kusanganisira zvitoro zvekudya zvehutano uye zvitoro zvevhitamini.
Kune zvakare yakakura sarudzo yemhando yepamusoro yekuwedzera inowanikwa paAmazon.
Summary Kunyangwe ashwagandha yakachengeteka kune vanhu vazhinji, vamwe vanhu havafanirwe kuishandisa pasina mvumo yachiremba wavo. Iyo yakamisikidzwa midzi inotorwa inowanzotorwa mu450-500 mg capsules kamwe kana kaviri pazuva.
Mhedzisiro yekupedzisira
Ashwagandha chirimwa chemishonga yechivanhu chine hutano hwakawanda.
Inogona kuderedza kushushikana uye kushushikana, kubatsira nekuora mwoyo, kuwedzera kubereka uye testosterone muvarume, uye inogona kutowedzera kushanda kwehuropi.
Kuwedzera neashwagandha inogona kuve iri nyore uye inoshanda nzira yekuvandudza hutano hwako uye hupenyu hwehupenyu.