Li-adaptogens ke eng, 'me li ka u thusa ho matlafatsa boikoetliso ba hau?

Litaba

• Li-adaptogens ke eng?
• Li-adaptogen li sebetsa joang 'meleng?
• Melemo ea bophelo bo botle ea li-adaptogen ke efe?
• Na li-adaptogens li tla u thusa ka ts'ebetso ea hau ea boikoetliso?
• U ka fumana li-adaptogens tse ngata joang lijong tsa hau?
• Tlhahlobo bakeng sa

Lipilisi tsa mashala. Phofo ea collagen. Oli ea kokonate. Ha ho tluoa linthong tse theko e tlaase, ho bonahala ho na le "lijo tse ncha" kapa "super-supplement" tse ncha beke le beke. Empa ho thoe'ng? Ntho ea khale e ncha hape. Lekhetlong lena, motho e mong le e mong ea tsoang ho naturopaths le yogis ho isa ho baphethi ba khatello ea maikutlo le balateli ba sebetsang hantle ba bua ka ntho e 'nileng ea e-ba teng nako e telele: adaptogens.

Li-adaptogens ke eng?

Ha o ntse o utloa feela buzz e mabapi le li-adaptogen, e bile karolo ea meriana ea Ayurvedic, China le mefuta e meng ka makholo a lilemo. ICYDK, ke sehlopha sa litlama le li-mushroom tse thusang ho matlafatsa 'mele oa hao ho hanela lintho tse kang khatello ea maikutlo, ho kula le mokhathala, ho bolela Holly Herrington, setsebi sa phepo se ngolisitsoeng se nang le Setsi sa Lifestyle Medicine Sepetleleng sa Northwestern Memorial se Chicago.

Ho nahanoa hore li-Adaptogens ke sesebelisoa se thusang ho leka-lekanya 'mele ka ho laola lihormone, ho bolela ngaka e sebetsang ea bongaka, Brooke Kalanick, N.D., ngaka e nang le lengolo la tumello ea naturopathic. Ho nka mohato o tsoelang pele, Dave Asprey, mothehi le CEO oa Bulletproof, o ba hlalosa e le litlama tse loantšang khatello ea maikutlo le ea kelello. E utloahala e le matla tokelo ya?

Li-adaptogen li sebetsa joang 'meleng?

Khopolo ea bongaka ke hore litlama tsena (tse kang rhodiola, ashwagandha, licorice root, maca root, le lion's mane) li thusa ho tsosolosa puisano pakeng tsa boko ba hao le litšoelesa tsa adrenal ka ho leka-lekanya hypothalamic-pituitary-endocrine axis-eo hape e tsejoang e le 'mele oa' mele. "bakoang ke khatello ea maikutlo." Ts'ebetso ena e ikarabella bakeng sa ho laola khokahano lipakeng tsa boko le lihormone tsa khatello ea maikutlo, empa ha e sebetse hantle ka linako tsohle, ho bolela Kalanick.

Kalanick o re: "Ha u le tlas'a khatello ea kelello e sa khaotseng ea bophelo ba kajeno, boko ba hao bo lula bo kōpa 'mele oa hao hore o thuse ho laola khatello ea kelello eo, e leng se etsang hore nako le ho lokolloa ha hormone ea khatello ea kelello ea cortisol e tsamaee hampe. Mohlala, ho ka bolela hore ho nka 'mele oa hau nako e telele ho hlahisa cortisol, ebe ho latela nako e telele haholo hore e ka lekana, ho bolela Asprey. Ha e le hantle, lihomone tsa hau li theoha-kilter ha ho e-na le ho arohana ha 'mele oa boko.

Empa li-adaptogen li ka thusa ho khutlisa puisano ena lipakeng tsa boko le litšoelesa tsa adrenal, tse ikarabellang ho hlahiseng le ho laola lihormone tse ling tse fapaneng joalo ka adrenaline, ka ho tsepamisa mohopolo ho HPA axis, ho bolela Kalanick. Li-adaptogens le tsona li ka bapala karolo ea ho laola karabelo ea hau ea lihormone maemong a itseng a matšoenyeho a phahameng, ho eketsa Herrington.

Mohlomong u ntse u nahana hore mohopolo ona oa ho lokisa litlama ke ntho e ntle haholo hore e ka ba 'nete? Kapa mohlomong u kene kahare, 'me u itokiselitse ho qoela ka pele lebenkeleng la lijo tsa lehae. Ntlha ea bohlokoa ke ena: Na li-adaptogen li hlile lia sebetsa? Hona na u ka be u li eketsa kemisong ea hau ea boiketlo kapa ua li tlola?

Melemo ea bophelo bo botle ea li-adaptogen ke efe?

Herrington o re li-adaptogens ha li hlile li le radar ea bafani ba bangata ba tlhokomelo ea bophelo bo botle. Empa lipatlisiso tse ling li fumane hore li-adaptogens li na le monyetla oa ho fokotsa khatello ea kelello, ho ntlafatsa tlhokomelo, ho eketsa mamello le ho loantša mokhathala. 'Me kahare ho sehlopha se pharaletseng sa "adaptogens" ho na le mefuta e fapaneng, ho hlalosa Kalanick, tseo e' ngoe le e 'ngoe e fupulitsoeng ka mekhahlelo e fapaneng.

Li-adaptogen tse ling tse kang ginseng, rhodiola rosea le motso oa maca li kanna tsa hlasimolla ho feta, ho bolelang hore li ka ntlafatsa ts'ebetso ea kelello le mamello ea mmele. Tse ling, joalo ka ashwagandha le basil e halalelang, li ka thusa 'mele ho tsoa tlhahiso ea cortisol ha o imetsoe haholo. 'Me mohlomong u ne u sa tsebe hore thepa e khahlanong le ho ruruha ea turmeric ke karolo ea hore na ke hobane'ng ha senoko sena sa superfood se boetse se le lelapeng la adaptogen.

Na li-adaptogens li tla u thusa ka ts'ebetso ea hau ea boikoetliso?

Hobane li-adaptogens li tlameha ho thusa 'mele oa hau ho ikamahanya le maemo a sithabetsang, hoa utloahala hore le tsona li tla hokahana le boikoetliso, bo behang khatello ea maikutlo' meleng oa hau, ho bolela Audra Wilson, le Setsi sa Metabolism sa Bophelo bo Botle le Lits'oaetso sa Lost. Sepetlele sa Bongaka sa Bongaka.

Adaptogens a ka bapala karolo ea ho ikoetlisa ka nako e khuts'oane le e telele bakeng sa baatlelete ba matla le ba mamello, ho bolela Asprey. Mohlala, kamora 'CrossFit WOD e khuts'oane, o batla hore' mele oa hau o fokotse palo ea cortisol e hlahisoang e le hore o ka fola kapele, o re. Empa bakeng sa baatlelete ba mamellang ba tla baleha lihora tse hlano, tse tšeletseng, tse supileng, li-adaptogen li ka thusa ho boloka maemo a khatello ea maikutlo a tsitsitse hore o se ke oa tsoa o chesa haholo, kapa oa fela bohareng ba nako.

Empa litsebi tsa boikoetliso ha li kholisehe. "Ho na le lipatlisiso tse fokolang haholo mabapi le li-adaptogen ka kakaretso, 'me haeba u sa tsebe hantle hore tlatsetso eo u e nkang e tla thusa ka ts'ebetso kapa ho hlaphoheloa, ke khothaletsa ho e tlohela," ho bolela rasaense oa boikoetliso, Brad. Schoenfeld, Ph.D., motlatsi oa moprofesa oa mahlale a boikoetliso Lehman College New York le sengoli sa E matla ebile e betliloe. "Ha ke li khothaletse hobane ho na le mekhoa e mengata e tšehelitsoeng ke lipatlisiso tsa ho matlafatsa boikoetliso ba hau," ho eketsa setsebi sa boikoetliso ba 'mele Pete McCall, C.P.T., moamoheli oa podcast ea All About Fitness. "Empa seo ha se bolele hore li ke ke tsa etsa hore motho a ikutloe a le betere." (ICYW, lintho tse tšehelitsoeng ke mahlale tse ka ntlafatsang boikoetliso ba hau: ho silila lipapaling, boikoetliso bo otlang pelo, le liaparo tse ncha tsa ho ikoetlisa.)

Empa le haeba li ka ntlafatsa ho hlaphoheloa le ho sebetsa hantle, li-adaptogens ha li sebetse joalo ka kopi ea kofi, ho bolela Herrington-o ke ke oa utloa litlamorao hang hang. O tla hloka ho li nka libeke tse ts'eletseng ho isa ho tse 12 pele li ka aha ka har'a sistimi ea hau ho lekana ho etsa phapang efe kapa efe, o re.

U ka fumana li-adaptogens tse ngata joang lijong tsa hau?

Adaptogens e tla ka mefuta e fapaneng e fapaneng, ho kenyeletsoa lipilisi, phofshoana, matlapa a qhibilihang, lihlahisoa tsa metsi le li-teas.

Bakeng sa adaptogen ka 'ngoe, tsela eo u e nkang ka eona e ka fapana hanyane. Mohlala, o ka fumana turmeric joalo ka lero la lero le lecha, phofo e omisitsoeng ea turmeric ho e kenya ka smoothies, kapa o odara "lebese la khauta" turmeric latte, ho fana ka maikutlo a Dawn Jackson Blatner, R.D.N., mongoli oa Phetoho ea Superfood. Ho fumana melemo ea ginger, o ka leka tee ea ginger kapa lijana tse halikiloeng.

Haeba u khetha tlatsetso ea adaptogen, Asprey o khothaletsa ho etsa bonnete ba hore o fumana setlama se hloekileng. Empa hlokomela hore li-adaptogen ha li amoheloe ka molao bakeng sa ts'ebeliso e akaretsang kapa ho laoloa ke FDA.

Ntlha ea bohlokoa ho li-adaptogen: Li-adaptogens li kanna tsa se ke tsa thusa maemong a kang ho tšoenyeha le khatello ea maikutlo, ho bolela Herrington. Empa ba ka fana ka melemo ho batho ba phetseng hantle ba batlang mokhoa oa tlhaho oa ho fokotsa khatello ea maikutlo. Sena se ka sebelisoa le ho foleng ha hao ha u ikoetlisa. Mohlala, haeba u ikoetlisetsa ketsahalo kapa peiso, 'me u ikutloa eka mesifa ea hau (kapa mesifa ea kelello) e fola butle ho feta tloaelo, ho ka ba molemo ho buisana le ngaka ea hau ka ho leka, e re, turmeric (e tsejoang ke thusa ho fokotsa ho ruruha), ho bolela Wilson. Puisano ena le pro ha e lumellane hobane li-adaptogen tse ling li ka kena-kenana le meriana e meng ea ngaka, oa eketsa Herrington.

Seo se boletse, li-adaptogen ha lia lokela ho sebelisoa sebakeng sa ho fola ka mafolofolo, ho bolela McCall. "Haeba u tšoenyehile hore ha u hlaphoheloe mosebetsing oa hau hantle, ke khothaletsa hore u kenyelle letsatsi le eketsehileng la phomolo lenaneong la hau la koetliso, le bontšitsoeng ho thusa ho lokisa mesifa, ho fapana le li-adaptogens, tse ntseng li tsitsitse. mabapi le lipatlisiso, "o re. (Ho ikoetlisa ho feta tekano. Mona ke mabaka a robong ao u sa lokelang ho ea holong ea boithabiso letsatsi le leng le le leng.)

Empa haeba u batla ho leka adaptogens leka ho hopola hore ke karolo e le 'ngoe feela ea tloaelo ea bophelo bo botle e tlamehang ho kenyelletsa phepo e nepahetseng le melaoana ea ho hlaphoheloa hape. Kahoo haeba u hlile u batla ho ntlafatsa ts'ebetso ea hau ea lipapali le ho hlaphoheloa, Schoenfeld e fana ka maikutlo a ho tsepamisa maikutlo linthong tsa mantlha: phepo e matla lijong tse felletseng, liprotheine tsa boleng bo holimo, lithollo tse felletseng le mafura a phetseng hantle hammoho le matsatsi a phomolo le phomolo.

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