Chii chinonzi Adaptogens uye Vanogona Kubatsira Kusimudza Ma Workouts ako?

Zvemukati

• Chii chinonzi adaptogens?
• Adaptogens anoshanda sei mumuviri?
• Ndeapi mabhenefiti ehutano e adaptogens?
• Will adaptogens inobatsira nekugwinya kwako kuita?
• Ungawana sei mamwe adaptogens mukudya kwako?
• Ongororo ye

Marasha mapiritsi. Collagen upfu. Kokonati mafuta. Kana zvasvika pamutengo wezvinhu zvepantry, zvinoita sekunge kune nyowani "inofanirwa kuve ne" superfood kana super-yekuwedzera vhiki rega. Asi chii ichocho? Chitsaru chitsva zvakare. Ino nguva kutenderedza, munhu wese kubva naturopaths uye yogis kusvika kunetsekana-kunze maexs uye vanoshanda musimba mafeni vari kutaura nezve chimwe chinhu chave chiripo kwenguva yakareba: adaptogens.

Chii chinonzi adaptogens?

Ipo iwe uchingove uchingonzwa kurira kwakakomberedza adaptogens, vanga vari chikamu cheAyurvedic, Chinese, uye mimwe mishonga kwemazana emakore. ICYDK, iwo kirasi yemakwenzi uye howa zvinobatsira kusimudzira kushomeka kwemuviri wako kuzvinhu zvakaita sekushushikana, kurwara, uye kuneta, anodaro Holly Herrington, chiremba akanyoreswa wezvekudya neCentre for Lifestyle Medicine kuNorthwestern Memorial Hospital muChicago.

Adaptogens yakafungidzirwawo sechishandiso chinobatsira pakuenzanisa muviri nekudzora mahormone, anodaro mushandi anoshanda wemishonga, Brooke Kalanick, ND, chiremba ane rezinesi re naturopathic. Kuti utore danho rinoenderera mberi, Dave Asprey, muvambi uye CEO weBulletproof, anovarondedzera semishonga inorwisa biological uye psychological stress. Zvinonzwika zvine simba handiti?

Adaptogens anoshanda sei mumuviri?

Dzidziso yekurapa ndeyekuti aya mahebhu (senge rhodiola, ashwagandha, mudzi we licorice, maca midzi, uye mane weshumba) anobatsira kudzoreredza kutaurirana pakati pehuropi hwako neadrenal gland nekuyera iyo hypothalamic-pituitary-endocrine axis-inozivikanwawo seyemuviri "stress stem." Iyi axis ine basa rekugadzirisa kubatana pakati pehuropi uye mahormone ako ekudzvinyirira, asi hazviwanzoshanda zvakakwana, anodaro Kalanick.

"Paunenge uri pasi pekushushikana kusingaperi kwehupenyu hwazvino, huropi hwako huri kugara uchikumbira muviri wako kuti ubatsire kugadzirisa kunetseka, izvo zvinoita kuti nguva uye kuburitswa kwehomoni yekushushikana cortisol kuti iende zvisirizvo," anodaro Kalanick. Semuenzaniso, izvo zvinogona kureva kuti zvinotora muviri wako kureba kuti ubudise cortisol, uyezve nekudaro yakanyanya kureba kuti ienzane, anodaro Asprey. Chaizvoizvo, mahormone ako anobva-kilter kana paine huropi-muviri dhimbura.

Asi adaptogens inogona kubatsira kudzoreredza kutaurirana uku pakati pehuropi uye adrenal gland, ayo ane basa rekugadzira nekugadzirisa mamwe akasiyana mahormone senge adrenaline, nekutarisa kune HPA axis, anodaro Kalanick. Adaptogens inogona kuitawo basa mukugadzirisa mhinduro yako yehomoni kune mamwe mamiriro ekunyanya kushushikana, anowedzera Herrington.

Pamwe iwe urikufunga iyi yemakwenzi-gadzirisa-zvese pfungwa yakanyanya kunaka kuti ive yechokwadi? Kana kuti pamwe mese mapinda, uye makagadzirira kunyura muchitoro chenyu chekudya chehutano. Asi chinonyanya kukosha ndeichi: Do adaptogens anoshanda chaizvo? Uye iwe unofanirwa kunge uri kunge uchivawedzera kune rako rehutano tsika kana kuvasvetuka?

Ndeapi mabhenefiti ehutano e adaptogens?

Adaptogens haafanire kunge ari pa radar yevazhinji vanopa hutano hwehutano, anodaro Herrington. Asi kumwe kutsvagurudza kwakawana kuti adaptogens ine mukana wekudzora kushushikana, kuvandudza kutarisisa, kuwedzera kutsungirira, uye kurwisa kuneta. Uye mukati mechikamu chakafara che "adaptogens" kune marudzi akasiyana, anotsanangura Kalanick, iyo imwe neimwe yakatsvakurudzwa kune zvakasiyana-siyana.

Mimwe adaptogens senge ginseng, rhodiola rosea, uye maca midzi inogona kunge ichikurudzira, zvinoreva kuti vanogona kusimudzira kushanda kwepfungwa uye kutsungirira kwemuviri. Zvimwe, zvakaita seashwagandha uye basil tsvene, zvinogona kubatsira muviri kudzora kugadzirwa kwayo kwecortisol kana uchinge wakanyanya kushushikana. Uye iwe pamwe wanga usingazive kuti anti-kuzvimba zvimiro zveturmeric chikamu chechikonzero nei iyi superfood spice iriwo mumhuri yeadaptogen.

Will adaptogens inobatsira nekugwinya kwako kuita?

Nekuti adaptogens inofanirwa kubatsira muviri wako kujairana nemamiriro ezvinhu anoshungurudza, zvine musoro kuti ivo vangangove vakabatana nekurovedza muviri, izvo zvinoisa kushushikana mumuviri wako, anodaro akanyoreswa wezvekudya, Audra Wilson, neMetabolic Health uye Kuvhiya Kurema Kupera Center kuNorthwestern Mushonga Delnor Hospital.

Adaptogens inogona kuita basa mukushanda kwenguva pfupi uye kwenguva refu kune vese simba uye kutsungirira vatambi, anodaro Asprey. Semuenzaniso, mushure meCrossFit WOD ipfupi, iwe unoda kuti muviri wako udzikise huwandu hwecortisol iri kugadzirwa kuitira kuti ugone kupora nekukurumidza, anodaro. Asi kune vatambi vanotsungirira vari kuzomhanya kwemaawa mashanu, matanhatu, manomwe, adaptogens inogona kubatsira kuchengetedza kushushikana kwakadzika kuitira kuti usazonyanya kupisa, kana kupera pakati-kumhanya.

Asi maekisesaizi anobatsira haana chokwadi. "Kune kushoma kwekupedzisira kutsvagisa pamusoro peadaptogens sese, uye kana iwe usingazive chokwadi kuti chekuwedzera chauri kutora chichabatsira nekuita kana kupora, ndinokurudzira kusiya," anodaro musayendisiti wezvekurovedza muviri, Brad. Schoenfeld, Ph.D., mutevedzeri purofesa wekurovedza sainzi kuLehman College muNew York uye munyori we Yakasimba uye Yakavezwa. "Ini handizvikurudzire pachangu nekuti kune dzimwe nzira dzekutsvagisa-dzekupa simba kubatira kwako," anowedzera kurovedza muviri Pete McCall, C.P.T., anotungamira iyo All About Fitness podcast. "Asi hazvireve kuti havazoite kuti munhu anzwe zvirinani." (ICYW, zvinhu zvesainzi-zvinotsigirwa izvo zvinogona kuvandudza kugwinya kwako: mitambo yemitambo, kurovera pamwoyo, uye mbatya dzekudzidzira muviri.)

Asi kunyangwe vakagona kuvandudza kusimba kupora uye kuita, adaptogens haashande sekapu yekofi, anodaro Herrington-hauzonzwa mhedzisiro nekukurumidza. Unofanirwa kunge uchivatora kwemavhiki matanhatu kusvika gumi nemaviri vasati vavaka musystem yako zvakakwana kuti paite mutsauko unooneka, anodaro.

Ungawana sei mamwe adaptogens mukudya kwako?

Adaptogens anouya mumhando dzakasiyana siyana, kusanganisira mapiritsi, hupfu, mapiritsi anonyungudika, zvinwiwa, uye tii.

Kune adaptogen yega yega, maitiro aunotora anogona kunge akati siyanei. Semuenzaniso, unogona kuwana turmeric semuto mutsva, yakaomeswa turmeric poda yekuisa mu smoothies, kana kuraira "mukaka wegoridhe" turmeric latte, anodaro Dawn Jackson Blatner, RDN, munyori we Iyo Superfood Swap. Kuti ukohwe zvakanakira ginger, unogona kuyedza ginger tii kana kusanganisa-fry ndiro.

Kana iwe ukasarudza adaptogen yekuwedzera, Asprey anokurudzira kuve nechokwadi kuti uri kuwana fomu yakachena yemiriwo. Asi cherechedza kuti adaptogens haabvumirwe zviri pamutemo kushandiswa kwakazara kana kudzorwa neFDA.

Iyo yepasi mutsara pane adaptogens: Adaptogens inogona kunge isingabatsire nemamiriro akaita sekushushikana uye kushushikana, anodaro Herrington. Asi ivo vanogona kupa mamwe mabhenefiti kune vanhu vane hutano avo vari kutsvaga nzira yechisikigo yekudzora kushushikana. Izvi zvinogona kushandiswa kune yako Workout kupora futi. Semuenzaniso, kana iwe uri kudzidzira chiitiko kana mujaho, uye uchinzwa kunge mhasuru dzako (kana tsandanyama dzepfungwa) dziri kupora zvishoma nezvishoma pane zvakajairwa, zvingave zvakakodzera kubvunza nachiremba wako nezve kuyedza, toti, turmeric (inozivikanwa kubatsira kuderedza kuzvimba), anodaro Wilson. Uku kubvunzana nenyanzvi hakugone kutaurirana nekuti mamwe maadaptogens anogona kukanganisa mimwe mishonga yemishonga, anowedzera Herrington.

Izvo zvakati, adaptogens haifanire kushandiswa panzvimbo yekupora zvine simba, anodaro McCall. "Kana uchinetseka kuti hausi kupora kubva kubasa kwako nemazvo, ndinokurudzira kuti uwedzere rimwe zuva rekuzorora kuchirongwa chako chekudzidzisa, icho chakaratidzwa kubatsira kugadzirisa mhasuru, zvinopesana nema adaptogen, ayo achiri kunetsekana." patsvakiridzo,” anodaro. (Kuwedzeredza chaiko. Heano zvikonzero zvipfumbamwe zvausingafanire kuenda kujimu mazuva ese.)

Asi kana iwe uchida kupa adaptogens muyedzo yeuka kuti ivo vanongova chikamu chimwe chete chetsika tsika iyo inofanirwa kusanganisira kudya kunovaka muviri uye kupora maprotocol zvakare. Saka kana iwe uri kunyatsotarisa kuvandudza yako mitambo yemitambo uye kupora, Schoenfeld inoratidza kutarisisa pazvinhu zvekutanga: chikafu chakazara muzvikafu zvese, mapuroteni emhando yepamusoro, zviyo zvese, uye mafuta ane hutano pamwe chete nekushanda nesimba uye mazuva ekuzorora.

Ongororo ye