Zvinoshamisa Ashwagandha Mabhenefiti Anoita Kuti Iwe Ude Kuedza Iyi Adaptogen

Zvemukati

• Ashwagandha Bhenefiti
• Inoderedza Ropa Sugar Levels
• Inoderedza Kushushikana uye Kufunganya
• Dai Wedzera Muscle Misa
• Inovandudza Ndangariro uye Brain Basa
• Inoderedza Cholesterol uye Inovandudza Hutano hweMoyo
• Inonatsiridza Kuzvidzivirira uye Kunoderedza Marwadzo
• Inogona Kubatsira neCPOS
• Kugona Kurwisa Cancer
• Ndiani Anofanira Kudzivirira Ashwagandha?
• Maitiro Ekutora Ashwagandha Mudzi
• Ongororo ye

Ashwagandha mudzi wakashandiswa kweanopfuura makore zviuru zvitatu mumushonga weAyurvedic semushonga wechisikigo kune zvisingaverengeki zvinonetsa. (Zvakafanana: Ayurvedic Skin-Care Mazano Achiri Kushanda Nhasi)

Ashwagandha mabhenefiti anoita seasingaperi. "Ndiwo mumwe mushonga uyo une zvakawanda zvakanaka uye pasina kuzivikanwa mhedzisiro kana ukashandiswa nemazvo," anodaro Laura Enfield, N.D, chiremba naturopathic muSan Mateo, CA, uye nhengo yebhodhi yeCalifornia Naturopathic Doctors Association.

Ashwagandha mudzi-chikamu chakasimba kwazvo chemuti-chinonyanya kuzivikanwa nekudzora kushushikana mumatunhu. Asi inodiwa pakati pevarapi vemakwenzi nekuti mabhenefiti ayo anonyatso tarisa mamiriro ese akasiyana nezvirwere zvinokanganisa hupenyu hwevanhu mazuva ese, anodaro Irina Logman, mubhizimusi renyika-rakasimbiswa herbalist uye acupuncturist uye muvambi weAdvanced Holistic Center muNYC.

Kubatsira kwaAshwagandha kunonyanya kubva mukukwanisa kwayo kuita se adaptogen-kana kutsigira mhinduro yemuviri kunetseka uye kuenzanisa mashandiro emuviri, Enfield anotsanangura. . yakafanana neginseng muChina, inowedzera Enfield. Muchokwadi, inowanzo danwa kunzi Indian ginseng zvakare Withania somnifera.

Muchidimbu, bhenefiti hombe ye ashwagandha ndeyekuti inounza muyero kune pfungwa nemuviri nekuda kwemabasa ayo mazhinji uye kuchinjika.

Ashwagandha Bhenefiti

Ashwagandha mabhenefiti anovhara zvakanyanya zvese zvakakomba kunetseka. Kuongorora kwe2016 mu Yazvino Pharmaceutical Design akawana chimiro chakasarudzika chemakemikari chimiro chinoita kuti ive nzira yekurapa yemununotherapy uye yekurapa kushushikana, gomarara, hutachiona hutachiona, uye kunyangwe neurodegenerative kusagadzikana. Imwe ongororo yekudzidza mu Cellular uye Molecular Life Sayenzi inowedzera kurwisa kuzvimba, kushushikana, chirwere chemoyo, uye chirwere cheshuga kune iyo runyorwa.

"Anecdotally, ashwagandha yakashandiswa senge toniki kubatsira vana vakaondoroka kuisa uremu; mushonga unogadziridza wenyoka ine huturu kana kuruma chinyavada; inorwisa kuzvimba kwekuzvimba kunorwadza, mamota, uye mamota motility, kusimudzira kubereka kwevanhurume, "anodaro Enfield.

Pano, sainzi iri kumashure kweanonyanya kuratidzwa ashwagandha mabhenefiti.

Inoderedza Ropa Sugar Levels

Ashwagandha inogona kubatsira kuwedzera insulin kunzwa kune vanhu vane hutano uye mune avo vane shuga yakawanda yeropa, anodaro Logman.

Chidzidzo cheIran cha2015 chakawana mudzi wakabatsira kuisa shuga yeropa mumakonzo e hyperglycemic nekudzora kuzvimba nekuvandudza insulin senzwi, uye chidzidzo chekare muvanhu vane hunyoro hwerudzi rwechipiri chirwere cheshuga chakawanikwa ashwagandha yakadzikisa shuga yeropa yakafanana nemuromo wemushonga we hypoglycemic.

Mamwe mabhonasi.

Inoderedza Kushushikana uye Kufunganya

"Ashwagandha yakaratidzirwa kudzikisa huwandu hwecortisol [iyo inoshungurudza mahormone] uye inowedzera huwandu hweDHEA, iyo hormone inopesana nebasa recortisol muvanhu," anodaro Enfield. Iyo inorwisa-kushushikana mhedzisiro yemudzi weashwagandha inogona kunge yakakonzerwa, muchidimbu, nekugona kwayo kutevedzera chiitiko cheiyo inodzikamisa neurotransmitter GABA, iyo inobatsira kuderedza kuwanda kwemamwe ma neuron, kukurudzira kurara kwakanaka uye kusimudzira mafungiro, anodaro Enfield. (Yakabatana: 20 Stress Relief Matipi Matekiniki Ekudzima ASAP)

Uye izvo zvinodzora pasi kubatsira zvakanyanya kupfuura kungodzora kushushikana. Kana mudzi we ashwagandha uchidzivirira kushushikana, saka hutano hwako hwese huchavandudza, sezvo kushushikana kunoratidzwa kukonzeresa matambudziko mazhinji, semusoro, kurwadziwa nemudumbu, kuneta, uye kushaya hope, anowedzera Logman.

Dai Wedzera Muscle Misa

Chidzidzo cha2015 chakaburitswa mu Chinyorwa cheInternational Society of Sports Nutrition vakawana kuti varume vakabatanidza kudzidziswa kwavo kwesimba ne300mg yemidzi yeashwagandha kaviri pazuva kwemavhiki masere, vakawana zvakanyanya mhasuru uye simba, uye vaive nekukuvara kushoma kwemhasuru, zvichienzaniswa neboka re placebo. Tsvagurudzo yapfuura yawana zvakafanana (kunyangwe, pamwe zvisina kusimba) mhedzisiro muvakadzi.

Pane zvinhu zvishoma zvirikutamba pano: Kune imwe, ashwagandha hutano hunobatsira hunosanganisira kuwedzera testosterone, asi "nekuti ashwagandha iri adaptogen inogona kunge ichikanganisa zvakanyanya muhomoni uye nehupenyu," anowedzera Enfield. (Yakabatana: Tora Kubatsira kweHormone Yako Kuveza Muviri Wako Wakanaka Kwazvo)

Inovandudza Ndangariro uye Brain Basa

"Zvidzidzo zvakawanda zvinoratidza kuti ashwagandha inoshanda kwazvo pakutsigira ndangariro uye kushanda kwehuropi," anodaro Enfield. "Yakaratidzirwa kunonoka, kumira, kana kudzoreredza kuzvimba kwemitsipa uye synapse kurasikirwa kunoonekwa mukudzikira kwehuropi." Kuishandisa nesimba kunogona kubatsira kutsigira uropi hwako uye kuwedzera mikana yako yekudzivirira neurodegeneration.

Uyezve, kugona kwayo kudzikisa kusagadzikana uye kugadzirisa kurara kunovandudza mashandiro ehuropi uye nekudaro ndangariro, inowedzera Logman. (Inoenderana: Adaptogen Elixirs yeMamwe Simba uye Kuderera Kushushikana)

Inoderedza Cholesterol uye Inovandudza Hutano hweMoyo

"Ashwagandha's anti-inflammatory properties inoderedza cholesterol uye inoderedza zviratidzo zvekuzvimba izvo zvinowedzera njodzi yechirwere chemoyo," anodaro Logman. Uyezve, ashwagandha inowedzera kutsungirira kwemhasuru iyo inogona kunatsiridza zvisina kushanda kushanda kwemoyo, inowedzera Enfield. Iyo inotonyanya kusimba yemoyo kana ichishandiswa pamwe chete neimwe miriwo yeAyurvedic inonzi Terminalia arjuna, anowedzera.

Inonatsiridza Kuzvidzivirira uye Kunoderedza Marwadzo

"Ashwagandha ine zvakare kugona kunoshamisa kukurudzira immune system uye kuderedza kuzvimba," anodaro Enfield. "Iyo steroidal constituents muashwagandha yakaratidzwa kuva yakasimba anti-inflammatory effect kupfuura hydrocortisone." Izvo zvinoenda kune kwakanyanya kuzvimba pamwe nemamiriro asingagumi senge rheumatoid arthritis, anowedzera.

Mumakonzo, iyo yakatorwa yakabatsira kurwisa arthritis uye kuderedza kuzvimba, maererano neimwe ongororo ya2015. Uye kumwe kuongorora kweJapan kwe2018 kwakawana kuti kubviswa kweashwagandha midzi kunogona kubatsira kudzikisa ganda kuzvimba muvanhu.

Inogona Kubatsira neCPOS

Nepo Enfield achiti anoshandisa ashwagandha kubatsira vakadzi vane polycystic ovarian syndrome (PCOS), juri rekurapa richiri kunze pane izvi zvingabatsira ashwagandha. PCOS mugumisiro wemazinga akakwirira e androgens uye insulini, iyo inokanganisa adrenal basa uye inogona kukonzera kusabereka, anotsanangura kudaro. "PCOS inotsvedza inotsvedza: Kana mahomoni asina kuenzana, kushushikana kwemunhu kuri kuwedzera, izvo zvinogona kutungamirira kune zvakanyanya dysregulation." Izvi zvine musoro kuti sei ashwagandha chingave chiri chakakwana mushonga wePCOS, nekuti ichiyera shuga yeropa, cholesterol, uye mahormone ebonde-kungodudza mashoma.

Kugona Kurwisa Cancer

Ashwagandha zvirokwazvo inosimudzira immune system, iyo inogona kubatsira kurwisa rova ​​yako yekuzvidzivirira inotora panguva yechemo uye kurapwa kwemwaranzi, anodaro Enfield. Asi 2016 yekuongorora yekuongorora mukati Molecular Nutrition & Food Research inoshuma ashwagandha inogona kunge iine huturu-kurwisa kugona, ichiita iyo inokwikwidza kubatsira kudzivirira kupararira kwegomarara.

"Kwakave nezvidzidzo zvakatanga mugore ra1979 mumhando dzemhuka dzine mamota, uko kukura kwethumba kwakadzikira," anodaro Enfield. Mune imwe ongororo ichangoburwa mu BMC Inopindirana uye Imwe Mushonga, ashwagandha yakavandudza antioxidant basa uye yakaderedza kuzvimba macytokines mumasero egomarara mukati memaawa makumi maviri nemana chete.

Ndiani Anofanira Kudzivirira Ashwagandha?

Nepo, "kune vanhu vazhinji, ashwagandha mushonga wakachengeteka kutora kwenguva yakareba zuva nezuva," anodaro Enfield, unofanirwa kubvunza chiremba wako zvachose usati watanga. Kune maviri anozivikanwa matsvuku mireza kana zvasvika pakutora ashwagandha:

Iko hakuna kukwana kwakakwana kutsvagisa nezve kuchengetedzeka kweashwagandha yevakadzi vane nhumbu kana vanoyamwisa kana kune avo vane chaiwo mamiriro akange aripo. "Ashwagandha inogona kubatsira mukurapa zvimwe zviratidzo ichiwedzera zvimwe," anodaro Logman. Semuenzaniso, inobatsira kuderedza mazinga eshuga, asi kana uri rudzi rwechirwere cheshuga 1, inogona kuvadzikisa kusvika pamwero une ngozi. Zvakangofanana kana ukaitora kuti udzikise BP asi uchitotora beta-blocker kana imwe med inofanirwa kudzikisa BP-izvo zviviri pamwe chete zvinogona kuderedza nhamba iyoyo kusvika kumazinga ane ngozi. (Inofanira kuverenga: Madyiro ezvekudya anogona kudyidzana nemishonga yako yemishonga)

Kana iwe uri kutora chero mushonga kana uine chero huripo hutano mamiriro, ingo mhanya nachiremba wako kutanga kuitira kuti iye kana iye agone kusimbisa kuti wakachengeteka kutora chinowedzera.

Maitiro Ekutora Ashwagandha Mudzi

Mativi ese emuti anogona kushandiswa, asi iwe unozogona kusvika kune mudzi. "Ashwagandha mudzi une zvakawanda zvezvinhu zvinoshingairira - kunyanya maanolides - ayo anonyanya kushandiswa. Zvisinei, hazvishamise kushandisa shizha reashwagandha kugadzira tii kana kushandisa mubatanidzwa wezvikamu zviviri izvi," anodaro Enfield.

Iyo simiti inouya nenzira dzakawanda dzinosanganisira tii nemacapsule, asi ashwagandha poda uye mvura zviri nyore kuti muviri utore, uye nyowani ashwagandha poda inofungidzirwa kuti ine simba rakanyanya, anowedzera. Logman anoti hupfu hwakareruka sezvo uchigona kungoimwaya muchikafu chako, smoothies, kana kofi yemangwanani uye haina kana tambo.

Chiyero chekutanga chakachengeteka chiri 250mg pazuva, anodaro Enfield, asi iri zano rakanaka kutaura nachiremba wako kuti uwane imwe yakasarudzika (uye chengetedzo-inogamuchirwa) muyero.

Ongororo ye