Sengoli: Florence Bailey
Letsatsi La Creation: 25 La March 2021
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Melemo e Hlollang ea Ashwagandha e Tla Etsa Hore U Batle ho Leka Adaptogen Ena - Mokhoa Oa Bophelo
Melemo e Hlollang ea Ashwagandha e Tla Etsa Hore U Batle ho Leka Adaptogen Ena - Mokhoa Oa Bophelo

Litaba

Motso oa Ashwagandha o sebelisitsoe lilemo tse fetang 3,000 kalafong ea Ayurvedic e le pheko ea tlholeho ho likhathatso tse ngata. (Related: Malebela a Tlhokomelo ea Letlalo ea Ayurvedic a ntseng a sebetsa le kajeno)

Melemo ea Ashwagandha e bonahala e sa feleng. "Ke setlama se le seng se nang le liphello tse ngata tse ntle 'me ha ho na litla-morao tse tsejoang ha li sebelisoa hantle," ho bolela Laura Enfield, N.D., ngaka ea naturopathic San Mateo, CA, le setho sa boto ea California Naturopathic Doctors Association.

Motso oa Ashwagandha-karolo e matla ka ho fetisisa ea semela-o tsejoa haholo ka ho fokotsa maemo a khatello ea maikutlo. Empa ke ntho e ratoang haholo ke litsebi tsa litlama hobane melemo ea eona e hlile e akaretsa maemo le mafu a fapaneng a amang maphelo a batho ba bangata letsatsi le leng le le leng, ho bolela Irina Logman, setsebi sa litlama le sebapali sa maiketsetso sa naha ebile e le mothehi oa Advanced Holistic Center ho NYC.


Molemo oa Ashwagandha haholo o tsoa ho bokhoni ba eona ba ho sebetsa e le adaptogen-kapa ho ts'ehetsa karabelo e feto-fetohang ea 'mele khatellong ea maikutlo le ho leka-lekanya mesebetsi e tloaelehileng ea' mele, Enfield oa hlalosa. (Ithute ho eketsehileng: Adaptogens ke Eng 'me Na li ka U Thusa ho Matlafatsa Mosebetsi oa Hao?) Ashwagandha phofo kapa capsule ea metsi-mefuta e 'meli e bonolo hore' mele oa hao o e amohele-e na le mefuta e mengata haholo, setlama se ka fumanoa haholo malapeng a mang le a mang a Maindia, e tšoanang le ginseng Chaena, e phaella ka Enfield. Ebile, hangata e bitsoa ginseng ea India joalo ka Withania somnifera.

Ka bokhutšoanyane, molemo o moholo oa ashwagandha ke hore o tlisa botsitso kelellong le 'meleng ka lebaka la mesebetsi ea eona e mengata le ho ikamahanya le maemo.

Melemo ea Ashwagandha

Melemo ea Ashwagandha e akaretsa matšoenyeho ohle a tebileng. Tlhahlobo ea boithuto ea 2016 ho Moralo oa Hajoale oa Meriana e fumane sebopeho se ikhethileng sa semela sa semela se e etsa mokhoa o nepahetseng oa kalafo oa immunotherapy le kalafo ea matšoenyeho, mofetše, tšoaetso ea likokoana-hloko esita le mathata a methapo ea kutlo. Tlhahlobo e 'ngoe ea boithuto ho Lisaense tsa Bophelo ba Liselefounu le Limolek'hule e eketsa ho loantša ho ruruha, khatello ea kelello, lefu la pelo le methapo ea mali, le lefu la tsoekere lethathamong leo.


"Anecdotally, ashwagandha e sebelisitsoe e le monono ho thusa bana ba fokolang ho nona; kalafo e tlatsetsang bakeng sa noha e chefo kapa ho longoa ke liphepheng; anti-inflammatory bakeng la ho ruruha ho bohloko, mathopa le li-hemorrhoids; hape e le kalafo ea ho eketsa palo ea peo le motility, ho ntlafatsa tsoalo ea banna, "ho bolela Enfield.

Mona, mahlale a morao-rao a melemo e tsebahalang ea ashwagandha.

E Fokotsa Maemo a Tsoekere ea Mali

Ashwagandha e ka thusa ho eketsa kutloisiso ea insulin ho batho ba phetseng hantle le ho ba nang le tsoekere e phahameng maling, ho bolela Logman.

Phuputso ea 2015 ea Iranian e fumane motso o thusitse ho tloaeleha ha tsoekere ea mali ho likhoto tsa hyperglycemic ka ho fokotsa ho ruruha le ho ntlafatsa kutloisiso ea insulin, 'me thuto ea khale ho batho ba nang le lefu la tsoekere la mofuta oa 2 e bonolo e fumane hore ashwagandha e theola tsoekere ea mali e tšoanang le meriana ea hypoglycemic ea molomo.

Libonase tse ling: "Hangata re bona bakuli ba nang le lefu la tsoekere ba phahamisitse lipid lipid, mme thuto ena bathong le eona e bonts'itse phokotso e kholo ea" cholesterol "eohle, LDL, le triglycerides, ka hona molemo o bile ngata," ho eketsa Enfield.


E fokotsa khatello ea maikutlo le matšoenyeho

Enfield o re: "Ashwagandha e bonts'itse ho fokotsa maemo a cortisol [hormone ea khatello ea kelello] le ho eketsa maemo a DHEA, hormone e loantšang ts'ebetso ea cortisol bathong." Litlamorao tse khahlanong le ho tšoenyeha tsa motso oa ashwagandha li kanna tsa bakoa ke bokhoni ba eona ba ho etsisa ts'ebetso ea "neurotransmitter" e khutsitseng ea GABA, e thusang ho fokotsa ts'ebetso e feteletseng ho li-neuron tse ling, ho khothaletsa boroko bo botle le ho phahamisa maikutlo, ho bolela Enfield. (E amanang: Mekhoa e 20 ea Malebela a Phomolo ea Khatello ea Kelello ho Thibela ASAP)

Le hore dominos fatše ho thusa ho feta ho fokotsa khatello ea kelello feela. Haeba motso oa ashwagandha o thibela khatello ea maikutlo, bophelo ba hau ka kakaretso bo tla ntlafala, kaha khatello ea maikutlo e bonahala e baka mathata a mangata, joalo ka hlooho e bohloko, bohloko ba ka mpeng, mokhathala le ho hlobaela, ho eketsa Logman.

E ka Eketsa 'Misa oa Mosifa

Phuputso ea 2015 e phatlalalitsoeng ho Journal ea Mokhatlo oa Machaba oa Lipapali Phepo ba fumane hore banna ba kopantseng koetliso ea bona ea matla le 300mg ea motso oa ashwagandha habeli ka letsatsi bakeng sa libeke tse robeli, ba ile ba fumana mesifa le matla a mangata haholo, 'me ba ne ba e-na le tšenyo e fokolang ea mesifa, ha e bapisoa le sehlopha sa placebo. Lipatlisiso tse fetileng li fumane liphello tse tšoanang (leha ho le joalo, mohlomong ha li matla hakaalo) ho basali.

Ho na le lintho tse 'maloa tse bapaloang mona: Bakeng sa e' ngoe, melemo ea bophelo bo botle ea ashwagandha e kenyelletsa ho eketseha ha testosterone, empa "hobane ashwagandha ke adaptogen e ka ama haholo hormonally le biochemically," o phaella ka Enfield. (E amanang: Nka Molemo oa Lihomone tsa Hao ho Iketsetsa 'Mele oa Hao o Molemo ka ho Fetisisa)

E Ntlafatsa Mehopolo le Mosebetsi oa Boko

Enfield o re: "Liphuputso tse ngata li bontša hore ashwagandha e sebetsa haholo ho ts'ehetsa mohopolo le ts'ebetso ea boko." "Ho bontšitsoe ho lieha, ho emisa, kapa ho khutlisa ho ruruha ha methapo le tahlehelo ea synapse e bonoang ho senyeha ha boko." Ho e sebelisa ka matla ho ka thusa ho ts'ehetsa ts'ebetso ea boko ba hau le ho eketsa menyetla ea hau ea ho thibela neurodegeneration.

Hape, matla a eona a ho fokotsa matšoenyeho le ho ntlafatsa boroko a ntlafatsa ts'ebetso ea boko mme ka hona mohopolo, ho eketsa Logman. (E amanang le: Adaptogen Elixirs bakeng sa Energy More le khatello ea maikutlo e nyane)

E theola Cholesterol mme e ntlafatsa bophelo bo botle ba pelo

"Mananeo a Ashwagandha a khahlanong le ho ruruha a fokotsa k'holeseterole le ho fokotsa matšoao a ho ruruha a eketsang kotsi ea lefu la pelo," ho bolela Logman. Hape, ashwagandha e eketsa mamello ea mesifa e ka ntlafatsang ts'ebetso ea pelo ka tsela e sa tobang, ho eketsa Enfield. E matla le ho feta bakeng sa pelo ha e sebelisoa hammoho le setlama se seng sa Ayurvedic se bitsoang Terminalia arjuna, oa eketsa.

E Ntlafatsa Tšireletso ea 'mele le ho Fokotsa Bohloko

"Ashwagandha e boetse e na le bokhoni bo hlollang ba ho matlafatsa sesole sa 'mele le ho fokotsa ho ruruha," ho bolela Enfield. "Likarolo tsa steroidal tsa ashwagandha li bonts'itsoe hore li na le phello e matla e khahlanong le ho ruruha ho feta hydrocortisone." Seo se ea bakeng sa ho ruruha ho matla hammoho le maemo a sa foleng a kang ramatiki ea ramatiki, oa eketsa.

Likhotong, motsoako o thusitse ho loantša ramatiki le ho fokotsa ho ruruha, ho latela thuto e 'ngoe ea 2015. Mme thuto e ngoe ea 2018 ea Majapane e fumane hore ho ntša metso ea ashwagandha ho ka thusa ho fokotsa ho ruruha ha letlalo ho batho.

E ka thusa ka PCOS

Le hoja Enfield a re o sebelisa ashwagandha ho thusa basali ba nang le lefu la polycystic ovarian (PCOS), lekhotla la bongaka le ntse le le ka melemo ena e ka bang teng ea ashwagandha. PCOS ke sephetho sa maemo a phahameng a li-androgens le insulin, tse tla ama ts'ebetso ea adrenal hampe mme e ka baka ho hloka thari, oa hlalosa. "PCOS ke letsoapo le thellang: Ha li-hormone li tsoa ho leka-lekana, maemo a khatello ea kelello a eketseha, e leng se ka lebisang ho senyeha ho eketsehileng." Sena sea utloahala hore na ke hobane'ng ha ashwagandha e ka ba setlama se phethahetseng bakeng sa PCOS, hobane e lekanya tsoekere ea mali, k'holeseterole le lihomone tsa thobalano - ho bolela tse 'maloa feela.

E ka Loana le Kankere

Ashwagandha ehlile e matlafatsa sesole sa 'mele, se ka u thusang ho loants'a tšireletso ea tlhaho eo u e nkang nakong ea chemo le kalafo ea radiation, ho bolela Enfield. Empa tlhahlobo ea boithuto ea 2016 ho Phepo ea limolek'hule le Patlisiso ea Lijo e tlaleha hore ashwagandha e kanna ea ba le bokhoni ba ho loants'a hlahala, e etsa hore e be mohanyetsi ho thusa ho thibela ho ata ha mofets'e.

Enfield o re: "Ho bile le lithuto tse tsoang morao ho 1979 ka mefuta ea liphoofolo e nang le lihlahala, moo boholo ba hlahala bo fokotsehileng." Phuputsong e 'ngoe ea morao tjena ho Bongaka bo tlatselletsang le mefuta e meng ea BMC, ashwagandha e ntlafalitse ts'ebetso ea antioxidant mme ea fokotsa li-cytokine tse ruruhang liseleng tsa mofetše nakong ea lihora tse 24 feela.

Ke Mang ea Lokelang ho Qoba Ashwagandha?

Leha ho le joalo, "bakeng sa batho ba bangata, ashwagandha ke setlama se sireletsehileng haholo seo u ka se jang ka nako e telele letsatsi le leng le le leng," ho bolela Enfield, u lokela ho buisana le ngaka ea hau pele u qala. Ho na le lifolakha tse peli tse khubelu tse tsejoang ha ho tluoa tabeng ea ho nka ashwagandha:

Ha ho na lipatlisiso tse lekaneng tse hlakileng mabapi le polokeho ea ashwagandha bakeng sa bakhachane kapa basali ba anyesang kapa bakeng sa ba nang le maemo a itseng a seng a ntse a le teng. "Ashwagandha e ka thusa ho phekola matšoao a itseng ha a ntse a mpefatsa a mang," ho bolela Logman. Mohlala, e thusa ho theola maemo a tsoekere maling, empa haeba u le mofuta oa 1 oa lefu la tsoekere, o ka a theolela boemong bo kotsi. Ho ts'oana le ha o ka e nka ho theola khatello ea mali empa o se o ntse o nka beta-blocker kapa med e ngoe e lokelang ho theola khatello ea mali-bobeli ba bona ba ka fokotsa palo eo maemong a kotsi. (E tlameha ho bala: Lisebelisoa tsa phepo li ka sebelisana joang le lithethefatsi tsa hau tsa lengolo la ngaka)

Haeba u noa meriana efe kapa efe kapa u na le boemo bofe kapa bofe ba bophelo bo botle, e tsamaise pele ke ngaka ea hau e le hore e tle e tiise hore u bolokehile ho nka tlatsetso.

Mokhoa oa ho nka motso oa Ashwagandha

Likarolo tsohle tsa semela li ka sebelisoa, empa o kanna oa fihlela motso. "Motso oa Ashwagandha o na le likarolo tse ngata tse sebetsang-haholo-holo withanolides-e sebelisoang hangata. Leha ho le joalo, ho tloaelehile ho sebelisa lekhasi la ashwagandha bakeng sa ho etsa tee kapa ho sebelisa motsoako oa likarolo tse peli, "ho bolela Enfield.

Semela se tla ka mefuta e mengata ho kenyelletsa tee le li-capsules, empa ashwagandha phofo le mokelikeli li bonolo ho feta hore 'mele o li monye, ​​mme phofo ea ashwagandha e ncha e nahanoa hore e na le phello e matla ka ho fetisisa, oa eketsa. Logman o re phofo e bonolo ho feta kaha o ka e fafatsa lijong tsa hau, smoothies, kapa kofi ea hoseng mme ha e na tatso.

Tekanyetso e bolokehileng ea ho qala ke 250mg ka letsatsi, ho bolela Enfield, empa ke mohopolo o motle ho bua le ngaka ea hau ho fumana litekanyetso tse ikhethileng (le tse lumelletsoeng ka polokeho).

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