Ashwagandha ke semela sa bongaka se phetseng hantle haholo.
E khetholloa e le "adaptogen," e bolelang hore e ka thusa 'mele oa hau ho laola khatello ea kelello.
Ashwagandha e boetse e fana ka mefuta eohle ea melemo bakeng sa 'mele le boko ba hau.
Ka mohlala, e ka fokotsa tsoekere ea mali, ea fokotsa cortisol, ea matlafatsa boko bo sebetsang, 'me ea thusa ho loantša matšoao a ho tšoenyeha le ho tepella maikutlong.
Mona ke melemo e 12 ea ashwagandha e tšehetsoang ke mahlale.
Lethathamo la tse kahare
1. Ke semela sa khale sa moriana
Ashwagandha ke e 'ngoe ea litlama tsa bohlokoa ka ho fetisisa ho Ayurveda, mofuta oa meriana e meng e thehiloeng ho melao-motheo ea Maindia ea pholiso ea tlhaho.
E 'nile ea sebelisoa ka lilemo tse fetang 3 ho fokotsa khatello ea maikutlo, ho eketsa maemo a matla, le ho ntlafatsa mahloriso (000).
"Ashwagandha" ke lentsoe la Sanskrit le bitsoang "monko oa pere," le bolelang monko oa eona o ikhethang le bokhoni ba ho eketsa matla.
Lebitso la eona la botanical ke Withania somnifera, 'me e boetse e tsejoa ka mabitso a mang a mangata, ho akarelletsa le Indian ginseng le cherry ea mariha.
Ashwagandha ke sehlahla se senyenyane se nang le lipalesa tse mosehla tse tsoang India le Afrika Leboea. Metsoako kapa phofo e tsoang motsong kapa makhasi a semela a sebelisetsoa ho phekola maemo a fapaneng.
Boholo ba melemo ea eona ea bophelo bo botle e hlahisoa ke bongata ba eona ba li-aneanolides, tse bonts'itsoeng li sebetsa ho loants'a ho ruruha le kholo ea hlahala (1).
Lethathamo la tsebo tsa hau Ashwagandha ke setlama sa bohlokoa ho meriana ea Ayurvedic ea India mme e fetohile tlatsetso e tsebahalang ka lebaka la melemo ea eona ea bophelo bo botle.
2. E ka Fokotsa Maemo a Tsoekere ea Mali
Lithutong tse 'maloa, ashwagandha e bontšitsoe ho theola tsoekere ea mali.
Boithuto ba tube ea liteko bo bonts'itse hore secretion ea insulin e eketsehile mme lisele tsa mesifa li ne li ameha haholo ho insulin (2).
Ntle le moo, lithuto tse 'maloa tsa batho li netefalitse bokhoni ba eona ba ho fokotsa tsoekere ea mali ho batho ba phetseng hantle le batho ba nang le lefu la tsoekere (3, 4, 5, 6).
Ho feta moo, phuputsong ea libeke tse 'ne ea batho ba nang le schizophrenia, tsoekere e potlakileng ea mali e fokotsehile ka 13,5 mg / dL ho batho ba tšoaroang ka ashwagandha ka karolelano ha e bapisoa le 4,5 mg / dL ho ba fumanang placebo (5).
Ho feta moo, phuputsong e nyane ea batho ba tšeletseng ba nang le lefu la tsoekere la mofuta oa 2, ho noa ashwagandha ka matsatsi a 30 ho theotse tsoekere e potlakileng ea mali joalo ka moriana o thibelang lefu la tsoekere. Oral (6).
Lethathamo la tsebo tsa hau Ashwagandha e ka fokotsa tsoekere ea mali ka litlamorao tsa eona ho secretion ea insulin le kutlo.
3. E na le thepa e khahlanong le mofetše
Lithuto tsa li-tube tsa liphoofolo le liteko li bonts'itse hore ashwagandha e thusa ho kenya apoptosis, e leng lefu le reriloeng la lisele tsa mofetše (7).
E boetse e sitisa kholo ea lisele tse ncha tsa mofetše ka mekhoa e mengata (7).
Taba ea pele, ho nahanoa hore ashwagandha e hlahisa mefuta ea oksijene e sebetsang, e chefo ho lisele tsa mofetše empa eseng liseleng tse tloaelehileng. Taba ea bobeli, lisele tsa mofets'e li kanna tsa se ke tsa hanana le apoptosis (8).
Lithuto tsa liphoofolo li fana ka maikutlo a hore e ka thusa ho phekola mefuta e mengata ea mofets'e, ho kenyelletsa matsoele, matšoafo, mala, boko le mofets'e oa mahe a bomme (9, 10, 11, 12, 13).
Phuputsong e 'ngoe, litoeba tse nang le lihlahala tsa mahe a bomme tse tšoaroang ka ashwagandha feela kapa hammoho le sethethefatsi sa mofetše li bile le phokotso ea 70 ho isa ho 80 lekholong ea kholo ea hlahala. Kalafo eo e ne e boetse e thibela mofetše hore o se ke oa fetela lithong tse ling (13).
Leha ho se liphuputso tse tla tiisa liphetho tsena bathong, lipatlisiso ho fihlela joale lia khothatsa.
Lethathamo la tsebo tsa hau Liphuputso tsa liphoofolo le liteko tsa liteko li bontšitse hore ashwagandha e khothalletsa lefu la lisele tsa tumor 'me e ka sebetsa khahlanong le mefuta e mengata ea mofetše.
4. E ka fokotsa maemo a cortisol
Cortisol e tsejoa e le "hormone ea khatello ea maikutlo" hobane litšoelesa tsa hau tsa adrenal li e lokolla ka lebaka la khatello ea kelello, hammoho le ha tsoekere ea mali e le tlaase haholo.
Ka bomalimabe, maemong a mang, maemo a cortisol a ka eketseha ka nako e telele, e leng se ka lebisang ho tsoekere e phahameng ea mali le ho bokella mafura ka mpeng.
Boithuto bo bontšitse hore ashwagandha e ka thusa ho fokotsa maemo a cortisol (3, 14, 15).
Phuputsong ea batho ba baholo ba nang le khatello ea kelello e sa foleng, ba ileng ba nka ashwagandha ba ne ba e-na le phokotso e kholo ea cortisol ha e bapisoa le sehlopha sa taolo. Ba ileng ba nka tekanyo e phahameng ka ho fetisisa ba ile ba fokotseha ka 30% ka karolelano (3).
Lethathamo la tsebo tsa hau Litlatsetso tsa Ashwagandha li ka thusa ho fokotsa maemo a cortisol ho batho ba nang le khatello ea maikutlo e sa foleng.
5. E ka thusa ho fokotsa khatello ea maikutlo le matšoenyeho
Ashwagandha mohlomong e tsebahala haholo ka bokhoni ba eona ba ho fokotsa khatello ea maikutlo.
Bafuputsi ba tlaleha hore e thibile tsela ea khatello ea kelello bokong ba likhoto ka ho laola matšoao a lik'hemik'hale tsamaisong ea methapo (16).
Lithuto tse 'maloa tse laoloang ho batho li bontšitse hore e ka fokotsa matšoao ho batho ba nang le khatello ea maikutlo le mathata a ho tšoenyeha (14, 17, 18).
Phuputsong ea matsatsi a 60 ea batho ba 64 ba nang le khatello ea kelello e sa foleng, batho ba sehlopheng sa tlatsetso ba tlalehile ka karolelano ho fokotseha ha 69% ho tšoenyeha le ho hlobaela, ha ho bapisoa le 11% sehlopheng sa placebo (14).
Phuputsong e 'ngoe ea libeke tse tšeletseng, 88% ea batho ba ileng ba nka ashwagandha ba tlalehile phokotso ea matšoenyeho, ha ba bapisoa le 50% ea ba nkileng placebo (18).
Lethathamo la tsebo tsa hau Ashwagandha e bontšitsoe ho fokotsa khatello ea maikutlo le matšoenyeho lithutong tsa liphoofolo le batho.
6. E ka Fokotsa Matšoao a ho Tepella Maikutlo
Leha e so ithutoe haholo, liphuputso tse 'maloa li fana ka maikutlo a hore ashwagandha e ka thusa ho imolla khatello ea maikutlo (14, 18).
Phuputsong e laoloang ea matsatsi a 60 ea batho ba baholo ba 64 ba hatelitsoeng, ba ileng ba nka 600 mg ea ashwagandha e matla haholo letsatsi le leng le le leng ba tlaleha ho fokotseha ho matla ka 79%, ha sehlopha sa placebo se tlaleha keketseho ea 10%. (14)
Leha ho le joalo, ke a le mong feela oa bankakarolo thutong ena ea neng a kile a ba le khatello ea maikutlo. Ka lebaka lena, bohlokoa ba liphetho ha bo hlake.
Lethathamo la tsebo tsa hau Lipatlisiso tse fokolang tse teng li fana ka maikutlo a hore ashwagandha e ka thusa ho fokotsa khatello ea maikutlo.
7. E ka eketsa testosterone le ho eketsa tsoalo ho banna
Litlatsetso tsa Ashwagandha li ka ba le litlamorao tse matla maemong a testosterone le bophelo bo botle ba ho ba le bana (15, 19, 20, 21).
Phuputsong ea banna ba 75 ba hlokang thari, sehlopha sa phekolo ea ashwagandha se bontšitse ho eketseha ha peō ea botona le motility.
Ho feta moo, kalafo e hlahisitse keketseho e kholo ea maemo a testosterone (21).
Bafuputsi ba boetse ba tlaleha hore sehlopha se nkileng setlama se ne se eketsehile li-antioxidants maling a bona.
Phuputsong e 'ngoe, banna ba fuoeng ashwagandha bakeng sa khatello ea maikutlo ba bile le maemo a phahameng a antioxidant le boleng bo betere ba peo ea botona. Ka mor'a likhoeli tse tharo tsa phekolo, 14% ea balekane ba banna ba ne ba imme (15).
Lethathamo la tsebo tsa hau Ashwagandha e thusa ho eketsa maemo a testosterone mme e ntlafatsa haholo boleng ba peo le tsoalo ho banna.
8. E ka eketsa boima ba mesifa le matla
Lipatlisiso li bontšitse hore ashwagandha e ka ntlafatsa sebopeho sa 'mele le ho eketsa matla (4, 20, 22).
Phuputsong ea ho fumana tekanyo e bolokehileng le e sebetsang ea ashwagandha, banna ba phetseng hantle ba neng ba nka pakeng tsa 750 le 1 mg ka letsatsi ea motso oa ashwagandha letsatsi le leng le le leng ba ile ba fumana matla a mesifa ka mor'a matsatsi a 250 (30).
Phuputsong e 'ngoe, ba ileng ba nka ashwagandha ba ne ba e-na le phaello e kholo ea matla le boholo ba mesifa. Phokotso ea karolo ea mafura a 'mele e boetse e imenne habeli ha e bapisoa le sehlopha sa placebo (20).
Lethathamo la tsebo tsa hau Ashwagandha e bontšitsoe ho eketsa boima ba mesifa, ho fokotsa mafura a 'mele le ho eketsa matla ho banna.
9. E ka fokotsa ho ruruha
Lithuto tse 'maloa tsa liphoofolo li bontšitse hore ashwagandha e thusa ho fokotsa ho ruruha (23, 24, 25).
Liphuputso ho batho li bontšitse hore e eketsa ts'ebetso ea lisele tse bolaeang tsa tlhaho, lisele tsa 'mele tse loantšang tšoaetso le ho u thusa hore u lule u phetse hantle (26, 27).
E boetse e bontšitsoe ho fokotsa matšoao a ho ruruha, joalo ka protheine ea C-reactive (CRP). Lesupa lena le amahanngoa le kotsi e eketsehileng ea lefu la pelo.
Phuputsong e laoloang, sehlopha se nkileng 250 mg ea qotsulo e tloaelehileng ea ashwagandha ka letsatsi se bile le phokotso ea 36% ho CRP, ha e bapisoa le phokotso ea 6% sehlopheng sa placebo (3).
Lethathamo la tsebo tsa hau Ashwagandha e eketsa ts'ebetso ea lisele tse bolaeang le ho fokotsa matšoao a ho ruruha.
10. E ka 'na ea Fokotsa Cholesterol le Triglycerides
Ntle le litlamorao tsa eona tse khahlanong le ho ruruha, ashwagandha e ka thusa ho ntlafatsa bophelo bo botle ba pelo ka ho fokotsa maemo a cholesterol le triglyceride.
Liphuputso tsa liphoofolo li bontšitse hore e fokotsa haholo mafura ana maling.
Phuputso ea likhoto e bontšitse hore setlhare sena se theotse cholesterol e felletseng ka hoo e ka bang 53% le triglycerides ka hoo e ka bang 45% (28).
Leha lithuto tse laoloang ho batho li tlalehile liphetho tse tlase haholo, li bone lintlafatso tse khahlang ho matšoao ana (3, 4, 5, 6).
Phuputsong ea matsatsi a 60 ho batho ba baholo ba nang le khatello ea maikutlo e sa foleng, sehlopha se nkileng tekanyetso e phahameng ka ho fetesisa ea ashwagandha se bile le phokotso ea 17% ea "cholesterol" e mpe "le phokotseho ea triglycerides ka 11%.
Lethathamo la tsebo tsa hau Ashwagandha e ka thusa ho fokotsa kotsi ea lefu la pelo ka ho theola cholesterol le triglyceride.
11. E ka Ntlafatsa Mosebetsi oa Boko, Ho Kenyeletsoa le Memori
Liphuputso tsa liteko le liphoofolo li fana ka maikutlo a hore ashwagandha e ka fokotsa mathata a mohopolo le boko bo bakoang ke kotsi kapa bokuli (29, 30, 31, 32).
Lipatlisiso li bontšitse hore e khothalletsa tšebetso ea antioxidant e sireletsang lisele tsa methapo ho li-radicals tsa mahala tse kotsi.
Phuputsong e 'ngoe, likhoto tsa sethoathoa tse phekoloang ka ashwagandha li ile tsa batla li fetola ka ho feletseng mathata a tsona a ho hopola sebaka. Sena se kanna sa bakoa ke ho fokotseha ha khatello ea oxidative (32).
Leha ashwagandha esale e sebelisoa ka moetlo ho matlafatsa mohopolo ts'ebetsong ea Ayurvedic, ho na le lipatlisiso tse nyane tsa batho sebakeng sena.
Phuputsong e laoloang, banna ba phetseng hantle ba nkang 500 mg ea litlolo tse emeng letsatsi le letsatsi ba tlalehile ntlafatso e kholo nakong ea karabelo le ts'ebetso ea bona, ha e bapisoa le banna ba fumanang placebo (33).
Phuputso e 'ngoe ea libeke tse robeli ho batho ba baholo ba 50 e bonts'itse hore ho nka 300 mg ea motso oa ashwagandha habeli ka letsatsi ho ntlafalitse mohopolo o akaretsang, ts'ebetso ea mosebetsi le tlhokomelo (34).
Lethathamo la tsebo tsa hau Litlatsetso tsa Ashwagandha li ka ntlafatsa ts'ebetso ea boko, mohopolo, linako tsa karabelo le bokhoni ba ho phethela mesebetsi.
12. Ashwagandha e bolokehile ho batho ba bangata ebile e fumaneha hohle
Ashwagandha ke tlatsetso e bolokehileng bakeng sa batho ba bangata.
Leha ho le joalo, batho ba bang ha baa lokela ho e nka, ho akarelletsa le bakhachane le ba anyesang.
Batho ba nang le mafu a autoimmune le bona ba lokela ho qoba ashwagandha ntle le haeba ba lumelloa ke ngaka ea bona. Sena se kenyelletsa batho ba nang le maemo a kang ramatiki ea ramatiki, lupus, Hashimoto's thyroiditis le lefu la tsoekere la mofuta oa 1.
Ho phaella moo, batho ba noang meriana bakeng sa phekolo ea lefu la qoqotho ba lokela ho ba hlokolosi ha ba noa ashwagandha, kaha e ka eketsa maemo a lihomone tsa qoqotho ho batho ba bang.
E ka boela ea fokotsa tsoekere le khatello ea mali. Ka hona ho ka etsahala hore litekanyetso tsa meriana li lokela ho fetoloa haeba u li noa.
Tekanyo e khothaletsoang ea ashwagandha e ipapisitse le mofuta oa tlatsetso. Li-extracts li sebetsa ho feta motso oa ashwagandha kapa phofo ea makhasi. Hopola ho latela litaelo tse holim'a lileibole.
Motsoako o tloaelehileng oa motso hangata o nkuoa ka li-capsules tsa 450-500 mg hang kapa habeli ka letsatsi.
E tsamaisoa ke bahlahisi ba 'maloa ba tlatsetso mme e fumaneha ho barekisi ba fapaneng, ho kenyeletsoa mabenkele a lijo tsa bophelo bo botle le mabenkele a livithamine.
Ho boetse ho na le khetho e kholo ea lisebelisoa tsa boleng bo holimo tse fumanehang ho Amazon.
Lethathamo la tsebo tsa hau Le hoja ashwagandha e sireletsehile ho batho ba bangata, batho ba bang ha baa lokela ho e sebelisa ntle le tumello ea ngaka ea bona. Motsoako o tloaelehileng oa motso hangata o nkuoa ka li-capsules tsa 450-500 mg hang kapa habeli ka letsatsi.
Sephetho sa hoqetela
Ashwagandha ke semela sa setso sa bongaka se nang le melemo e mengata ea bophelo bo botle.
E ka fokotsa ho tšoenyeha le khatello ea maikutlo, ea thusa ho tepella maikutlong, ea eketsa tsoalo le testosterone ho banna, 'me e ka ba ea matlafatsa ts'ebetso ea boko.
Ho tlatselletsa ka ashwagandha e ka ba mokhoa o bonolo le o sebetsang oa ho ntlafatsa bophelo bo botle le boleng ba bophelo ba hau.