I-Ashwagandha iyisitshalo sokwelapha esinempilo ngendlela emangalisayo.
Ihlukaniswa ngokuthi “i-adaptogen,” okusho ukuthi ingasiza umzimba wakho ulawule ukucindezeleka.
I-Ashwagandha iphinde inikeze zonke izinhlobo zezinye izinzuzo zomzimba wakho nengqondo.
Isibonelo, ingehlisa ushukela wegazi, inciphise i-cortisol, ithuthukise ukusebenza kobuchopho, futhi isize ukulwa nezimpawu zokukhathazeka nokucindezeleka.
Nazi izinzuzo eziyi-12 ze-ashwagandha ezisekelwa isayensi.
Uhlu lokuqukethwe
1. Kuyisitshalo sokwelapha sasendulo
I-Ashwagandha ingelinye lamakhambi abaluleke kakhulu e-Ayurveda, uhlobo lomuthi ohlukile olusekelwe ezimisweni zaseNdiya zokuphulukisa kwemvelo.
Isetshenziswe iminyaka engaphezu kwe-3 ukudambisa ingcindezi, ukukhulisa amazinga wamandla, nokuthuthukisa ukugxila (000).
"I-Ashwagandha" yigama lesiSanskrit elibizwa ngokuthi "iphunga lehhashi," elibhekisela kukho kokubili iphunga eliyingqayizivele namandla alo okwandisa amandla.
Igama layo lesayensi yezitshalo Withania somnifera, futhi yaziwa nangamanye amagama amaningana, okuhlanganisa i-ginseng yaseNdiya kanye ne-cherry yasebusika.
I-Ashwagandha isihlahla esincane esinezimbali eziphuzi ezidabuka eNdiya naseNyakatho Afrika. Izingcaphuno noma impushana ezivela empandeni noma amaqabunga esitshalo zisetshenziselwa ukwelapha izimo ezihlukahlukene.
Izinzuzo zayo eziningi zezempilo zibangelwa ukugcwala kwayo okuphezulu kwama-anolides, okukhonjiswe ukuthi ayasebenza ekulweni nokuvuvukala nokukhula kwesimila (1).
I-Sumumé I-Ashwagandha iyikhambi elibalulekile emithini ye-Indian Ayurvedic futhi isiphenduke isengezo esidumile ngenxa yezinzuzo zayo zezempilo.
2. Ingase Yehlise Amazinga Kashukela Egazini
Ezifundweni ezimbalwa, i-ashwagandha ikhonjiswe ukuthi yehlisa amazinga kashukela egazini.
Ucwaningo lweshubhu lokuhlola lubonise ukuthi ukukhiqizwa kwe-insulin kwanda futhi amaseli emisipha azwela kakhulu ku-insulin (2).
Ukwengeza, izifundo eziningi zabantu ziqinisekisile amandla ayo okunciphisa amazinga kashukela egazini kubantu abanempilo kanye nabantu abanesifo sikashukela (3, 4, 5, 6).
Ukwengeza, ocwaningweni lwamasonto amane lwabantu abane-schizophrenia, amazinga kashukela wegazi lokuzila ehle ngo-13,5 mg/dL ezifundweni eziphathwe nge-ashwagandha ayephakathi uma kuqhathaniswa no-4,5 mg/dL kulabo abathola i-placebo (5).
Ukwengeza, ocwaningweni oluncane lwabantu abayisithupha abanesifo sikashukela sohlobo 2, ukuthatha i-ashwagandha izinsuku ezingama-30 kwehlisa izinga likashukela wegazi lokuzila ukudla ngempumelelo njengomuthi wokulwa nesifo sikashukela. oral (6).
I-Sumumé I-Ashwagandha inganciphisa amazinga kashukela ngemiphumela yawo ekukhiqizweni kwe-insulin nokuzwela.
3. Inezindawo zokulwa nomdlavuza
Ucwaningo lwe-tube yezilwane nelokuhlola lubonise ukuthi i-ashwagandha isiza ekwenziweni kwe-apoptosis, okuwukufa okuhleliwe kwamaseli omdlavuza (7).
Kuphinde kuvimbele ukukhula kwamaseli amasha omdlavuza ngezindlela eziningi (7).
Okokuqala, i-ashwagandha kucatshangwa ukuthi ikhiqiza izinhlobo ze-oksijini ezisebenzayo, ezinobuthi kumaseli omdlavuza kodwa hhayi kumaseli ajwayelekile. Okwesibili, amaseli omdlavuza angase angamelani ne-apoptosis (8).
Ucwaningo lwezilwane luphakamisa ukuthi lungasiza ekwelapheni izinhlobo eziningana zomdlavuza, okuhlanganisa isifuba, amaphaphu, ikholoni, ubuchopho, nomdlavuza wesibeletho (9, 10, 11, 12, 13).
Ocwaningweni olulodwa, amagundane anama-ovarian tumors aphathwa nge-ashwagandha yedwa noma ehlangene nomuthi we-anticancer abe nokuncipha kwamaphesenti angama-70 kuya kwangama-80 ekukhuleni kwesimila. Ukwelashwa kuphinde kwavimbela umdlavuza ukuthi usabalele kwezinye izitho zomzimba (13).
Nakuba zingakabi khona izifundo zokuqinisekisa le miphumela kubantu, ucwaningo kuze kube manje luyakhuthaza.
I-Sumumé Ucwaningo lwezilwane kanye ne-test-tube lubonise ukuthi i-ashwagandha ikhuthaza ukufa kwe-tumor cell futhi ingase isebenze ngokumelene nezinhlobo eziningana zomdlavuza.
4. Kunganciphisa amazinga e-cortisol
I-Cortisol yaziwa ngokuthi "i-hormone yokucindezeleka" ngoba izindlala zakho ze-adrenal ziyikhulula ekuphenduleni ukucindezeleka, kanye nalapho ushukela wakho wegazi uphansi kakhulu.
Ngeshwa, kwezinye izimo, amazinga e-cortisol angakhula ngokungapheli, okungaholela ekuqoqweni kukashukela egazini kanye nokuqoqwa kwamafutha esiswini.
Ucwaningo luye lwabonisa ukuthi i-ashwagandha ingasiza ekunciphiseni amazinga e-cortisol (3, 14, 15).
Ocwaningweni lwabantu abadala abanengcindezi engapheli, labo abathatha i-ashwagandha baba nokuncipha okukhulu kwe-cortisol uma kuqhathaniswa neqembu lokulawula. Labo abathathe umthamo ophezulu kakhulu babe nokwehliswa okungama-30% ngokwesilinganiso (3).
I-Sumumé Izithako ze-Ashwagandha zingasiza ekwehliseni amazinga e-cortisol kubantu abahlushwa ingcindezi engapheli.
5. Kungasiza ukunciphisa ukucindezeleka nokukhathazeka
I-Ashwagandha mhlawumbe yaziwa kakhulu ngekhono layo lokunciphisa ingcindezi.
Abacwaningi babike ukuthi ivimbe indlela yokucindezeleka ebuchosheni bamagundane ngokulawula ukubonakaliswa kwamakhemikhali ohlelweni lwezinzwa (16).
Izifundo eziningana ezilawulwayo kubantu zikhombisile ukuthi zinganciphisa ngempumelelo izimpawu kubantu abaphethwe yingcindezi nokukhathazeka (14, 17, 18).
Ocwaningweni lwezinsuku ezingama-60 lwabantu abangama-64 abanengcindezi engapheli, abantu abaseqenjini lezengezo babike ukuncipha okuphakathi kwama-69% kokukhathazeka nokuqwasha, uma kuqhathaniswa ne-11% eqenjini le-placebo (14).
Kolunye ucwaningo lwamasonto ayisithupha, ama-88% abantu abathathe i-ashwagandha babike ukwehla kokukhathazeka, uma kuqhathaniswa nama-50% alabo abathatha i-placebo (18).
I-Sumumé I-Ashwagandha ikhonjiswe ukunciphisa ingcindezi nokukhathazeka ezifundweni zezilwane nezabantu.
6. Ingase Yehlise Izimpawu Zokudangala
Yize kungazange kufundwe kabanzi, ucwaningo olumbalwa luphakamisa ukuthi i-ashwagandha ingasiza ekudambiseni ukudangala (14, 18).
Ocwaningweni olulawulwa izinsuku ezingama-60 lwabantu abadala abangama-64 abacindezelekile, labo abathatha i-600 mg ye-ashwagandha ekhishwa nsuku zonke babika ukwehla ngo-79% kokudangala okukhulu, kanti iqembu le-placebo libike ukwanda kwe-10%. (14)
Nokho, oyedwa kuphela wabahlanganyeli kulolu cwaningo owayenomlando wokudangala. Ngalesi sizathu, ukuhambisana kwemiphumela akucacile.
I-Sumumé Ucwaningo olulinganiselwe olutholakalayo luphakamisa ukuthi i-ashwagandha ingasiza ekunciphiseni ukudangala.
7. Inganyusa i-testosterone futhi ikhulise inzalo emadodeni
Izithako ze-Ashwagandha zingaba nemiphumela enamandla kumazinga e-testosterone nempilo yokuzala (15, 19, 20, 21).
Ocwaningweni lwamadoda angama-75 angenayo inzalo, iqembu elaphathwa i-ashwagandha likhombise ukwanda kwesidoda kanye nokuhamba kahle.
Ukwengeza, ukwelashwa kubangele ukwanda okukhulu kwamazinga e-testosterone (21).
Abacwaningi baphinde babika ukuthi iqembu elithatha imifino lenyuke amazinga e-antioxidants egazini labo.
Kolunye ucwaningo, amadoda anikezwe i-ashwagandha yengcindezi athola amazinga aphezulu e-antioxidant kanye nekhwalithi engcono yesidoda. Ngemuva kwezinyanga ezintathu zokwelashwa, u-14% wabalingani besilisa base bekhulelwe (15).
I-Sumumé I-Ashwagandha isiza ukukhulisa amazinga e-testosterone futhi ithuthukisa kakhulu ikhwalithi yesidoda nokuzala emadodeni.
8. Kungandisa imisipha namandla
Ucwaningo luye lwabonisa ukuthi i-ashwagandha ingathuthukisa ukwakheka komzimba futhi ikhulise amandla (4, 20, 22).
Ocwaningweni lokunquma umthamo ophephile futhi osebenzayo we-ashwagandha, amadoda anempilo athatha phakathi kuka-750 no-1 mg wempande ye-ashwagandha egayiwe nsuku zonke athole amandla emisipha ngemva kwezinsuku ezingama-250 ( 30).
Kolunye ucwaningo, labo abathatha i-ashwagandha babenezinzuzo ezinkulu kakhulu kumandla wemisipha nosayizi. Ukwehliswa kwephesenti lamafutha omzimba nakho kuphindeke ngaphezu kokuphindwe kabili uma kuqhathaniswa neqembu le-placebo (20).
I-Sumumé I-Ashwagandha ikhonjiswe ukuthi yandisa imisipha, inciphisa amafutha omzimba futhi ikhulise amandla emadodeni.
9. Kunganciphisa ukuvuvukala
Izifundo eziningana zezilwane zibonise ukuthi i-ashwagandha isiza ukunciphisa ukuvuvukala (23, 24, 25).
Ucwaningo kubantu lubonise ukuthi kwandisa umsebenzi wamangqamuzana abulalayo emvelo, amangqamuzana omzimba omzimba alwa nezifo futhi akusize uhlale unempilo (26, 27).
Kuye kwaboniswa nokunciphisa izimpawu zokuvuvukala, njenge-C-reactive protein (CRP). Lo maka uxhunyaniswe nengozi eyengeziwe yesifo senhliziyo.
Ocwaningweni olulawulwayo, iqembu elithathe u-250 mg wokukhishwa kwe-ashwagandha okujwayelekile ngosuku libe nokwehla okumaphakathi kwama-36% ku-CRP, uma kuqhathaniswa nokwehla okungu-6% eqenjini le-placebo (3).
I-Sumumé I-Ashwagandha inyusa umsebenzi wamangqamuzana abulalayo wemvelo futhi yehlise izimpawu zokuvuvukala.
10. Kwangathi Kwehlisa I-Cholesterol nama-Triglycerides
Ngokungeziwe emiphumeleni yayo yokulwa nokuvuvukala, i-ashwagandha ingasiza ukuthuthukisa impilo yenhliziyo ngokunciphisa i-cholesterol namazinga e-triglyceride.
Ucwaningo lwezilwane lubonise ukuthi kunciphisa kakhulu la mafutha egazini.
Ucwaningo lwamagundane lubonise ukuthi lesi sidakamizwa sehlise i-cholesterol ephelele cishe ngo-53% kanye ne-triglycerides cishe ngama-45% (28).
Yize izifundo ezilawulwayo kubantu zibike imiphumela engemihle kangako, zibone ukuthuthuka okumangazayo kulabamaka (3, 4, 5, 6).
Ocwaningweni lwezinsuku ezingama-60 kubantu abadala abanengcindezi engapheli, iqembu elithatha umthamo ophezulu kakhulu wokukhishwa kwe-ashwagandha lehle ngo-17% ku-cholesterol "embi" ye-LDL kanye nokwehla kwe-triglycerides ngo-11%.
I-Sumumé I-Ashwagandha ingasiza ekwehliseni ubungozi besifo senhliziyo ngokwehlisa i-cholesterol namazinga e-triglyceride.
11. Kwangathi Ingathuthukisa Ukusebenza Kobuchopho, Kuhlanganisa Nenkumbulo
Ucwaningo lwe-Test-tube nezilwane luphakamisa ukuthi i-ashwagandha inganciphisa izinkinga ngenkumbulo nokusebenza kobuchopho okubangelwa ukulimala noma ukugula (29, 30, 31, 32).
Ucwaningo luye lwabonisa ukuthi ikhuthaza umsebenzi we-antioxidant ovikela amangqamuzana ezinzwa kuma-radicals mahhala ayingozi.
Kolunye ucwaningo, amagundane anesithuthwane aphathwe nge-ashwagandha acishe ahlehlisa ngokuphelele ukukhubazeka kwawo kwenkumbulo yendawo. Lokhu kungenzeka kube ngenxa yokuncipha kwengcindezi ye-oxidative (32).
Yize i-ashwagandha isetshenziswe ngokwesiko ukukhulisa inkumbulo kumkhuba we-Ayurvedic, luncane ucwaningo lwabantu kule ndawo.
Ocwaningweni olulawulwayo, amadoda aphile saka athatha u-500 mg wokukhishwa okujwayelekile nsuku zonke abike ukuthuthuka okukhulu esikhathini sokusabela nokusebenza kwawo, uma kuqhathaniswa namadoda athola i-placebo (33).
Olunye ucwaningo lwamasonto ayisishiyagalombili kubantu abadala abangama-50 lubonise ukuthi ukuthatha ama-300 mg wezimpande ze-ashwagandha kabili ngosuku kuthuthukisa kakhulu inkumbulo evamile, ukusebenza komsebenzi, nokunaka (34).
I-Sumumé Izithako ze-Ashwagandha zingathuthukisa ukusebenza kobuchopho, inkumbulo, izikhathi zokusabela, kanye nekhono lokuqeda imisebenzi.
12. I-Ashwagandha iphephile kubantu abaningi futhi itholakala kabanzi
I-Ashwagandha iyisengezo esiphephile kubantu abaningi.
Nokho, abanye abantu akufanele bawuthathe, kuhlanganise nabesifazane abakhulelwe nabancelisayo.
Abantu abanezifo ezizimele kufanele futhi bagweme i-ashwagandha ngaphandle uma begunyazwe udokotela wabo. Lokhu kuhlanganisa abantu abanezimo ezifana ne-rheumatoid arthritis, lupus, Hashimoto's thyroiditis kanye nesifo sikashukela sohlobo loku-1.
Ukwengeza, abantu abaphuza imithi yokwelapha isifo se-thyroid kufanele baqaphele lapho bethatha i-ashwagandha, njengoba kungase kukhulise amazinga e-hormone yegilo kwabanye abantu.
Kungehlisa noshukela egazini nomfutho wegazi. Ngakho-ke kungenzeka ukuthi imithamo yemithi idinga ukulungiswa uma uyithatha.
Umthamo onconyiwe we-ashwagandha uncike ohlotsheni lwesithasiselo. Izingcaphuno zisebenza kakhulu kunezimpande ze-ashwagandha noma impushana yeqabunga. Khumbula ukulandela izikhombisi-ndlela ezikumalebula.
Ukukhishwa okujwayelekile kwempande kuvame ukuthathwa ngamaphilisi angama-450-500 mg kanye noma kabili ngosuku.
Ithwalwa abakhiqizi abaningana bezithasiselo futhi iyatholakala ezitolo ezahlukahlukene, kufaka phakathi izitolo zokudla kwezempilo nezitolo zamavithamini.
Kukhona nokukhethwa okukhulu kwezithako ezisezingeni eliphezulu ezitholakala ku-Amazon.
I-Sumumé Nakuba i-ashwagandha iphephile kubantu abaningi, abanye abantu akufanele bayisebenzise ngaphandle kwemvume kadokotela wabo. Ukukhishwa okujwayelekile kwempande kuvame ukuthathwa ngamaphilisi angama-450-500 mg kanye noma kabili ngosuku.
Umphumela wokugcina
I-Ashwagandha isitshalo sokwelapha sendabuko esinezinzuzo eziningi zezempilo.
Inganciphisa ukukhathazeka nokucindezeleka, isize ngokucindezeleka, ikhulise inzalo kanye ne-testosterone emadodeni, futhi ingase ithuthukise nokusebenza kobuchopho.
Ukwengeza nge-ashwagandha kungaba indlela elula nesebenzayo yokuthuthukisa impilo yakho kanye nezinga lempilo.