Kana iwe uchirarama nekudzvinyirira muhupenyu hwako, ungangodaro uri kutsvaga nzira dzekurichengeta. Iwe unogona kunge wakamboedza zvekuita muviri kana maitiro ekuderedza kushungurudza, sekufungisisa, asi kunewo kumwe kutsvakurudza kunoratidza kuti mishonga ashwagandha ( Withania somnifera ) inogona kubatsira.
Kazhinji chinonzi "Indian ginseng" -sezvo zvisinei kuti zvinyorwa zvisingabatanidzwi nechokwadi ginseng -ashwagandha inoonekwa se adaptogen (chinhu chinonzi kusimbisa kusagadzikana kwako kudzvinyirira uchiwedzera simba rako).
Shanduro dzeAswagandha
Mukuwedzera kune kushandiswa kudzvinyirira nekuzvidya mwoyo, ashwagandha inonzi inokurudzira zvirwere zvemuviri mushure mekurwara.
Iyo inowanikwawo mumagadzirirwo anogadzirisa zvirwere zvakadai se rheumatoid arthritis, kurwadziwa, kuneta, kuora kwemimba, zvirwere zveganda, cerebellar ataxia, chirwere cheshuga, high cholesterol, uye chirwere chePasinson.
Zvakanakira Ashwagandha
Kutsvakurudza pamusoro pewa ashwagandha kune zvishoma, asi zvidzidzo zvakawanda zvinoratidza kuti mishonga inogona kubatsira pakubata zvinetso zvehutano zvinotevera:
1) Kuzvidya mwoyo
Mukudzokorora kwakabudiswa mu Journal of Alternative uye Complementary Medicine muna 2014, vatsvakurudzi vakaongorora mishanu miedzo yakabudiswa kare pamusoro pokushandiswa kwe ashwagandha kwekuzvidya mwoyo. Zvose zvishanu zvidzidzo zvakawana kuti kurapwa newawahwagandha kwakaguma nehuwandu hwehuwandu hunovandudzwa (zvichienzaniswa ne placebo) pachiyero kuenzanisa kushungurudzika uye kushungurudzika.
Mukupedza kwavo, vakatsvakurudza vakarayira kuti pakanga pasina ngozi yakajeka kana yakakwirira yezvingangove zvingave uye nzira dzakasiyana-siyana dzekudzidza dzinoshandiswa mumatambudziko.
2) Kurasikirwa kwehuremu
Kutsvakurudza kwepakutanga kunoratidza kuti ashwagandha inogona kubatsira mukurasikirwa kwemahombekero kune vanhu vane dambudziko rekusingaperi. Muchidzidzo che 2017, somuenzaniso, vanhu vakuru vanorarama nekusingaperi mupfungwa vakagamuchira ashwagandha kubvisa midzi kana placebo kaviri kwemavhiki masere.
Kurapa pamwe newawahwagandha kwakaguma nekuderedza kuwanda kwekuonekwa kwakanyanya kunetseka pavhiki ina uye masere, zvichienzaniswa ne placebo.
Paivawo nekuvandudzwa kukuru kwezvido zvekudya, uremu hwemuviri, muviri wehuwandu huwandu (BMI), kushandiswa kwemaitiro, cortisol mazinga, hupenyu hwakanaka, uye mufaro.
3) Musimba Simba uye Kudzorera
Ashwagandha inogona kusimbisa simba remasimba, maererano nekuongorora kwakabudiswa mu International Society of Sports Nutrition muna 2015. Mukudzidza, varume vasina ruzivo rwekudzivirira kudzidzira vakatora ashwagandha kana placebo kwevhiki masere. Pakupera kwekudzidza, varume vakatora ashwagandha vakanga vawedzera kukura kwemasimba musimba pabhenikari nemakumbo ekuwedzera kwekudzidzira uye kukura kwemasimba muzvigaro nemapfupa.
Kwakawanikwa
Ashwagandha inowanikwa mumapapule, powders, uye mazino, izvo zvose zvinogona kuwanikwa mune dzakawanda zvezvoutano-zvekudya uye maparamendi anoongorora zvirongwa zvepanyama. Mishonga yacho inowanzoonekwa mune adaptogen zvinowedzera zvinenge zvakasiyana siyana zvemishonga yemvura yakadai se ginseng uye rhodiola.
Migumisiro Yechiri
Maererano nekuongororwa kwekutsvakurudza, migumisiro yechirongwa cheashwagandha yakabatanidza giddiness, kushungurudzika kukuru mumusoro, kusvinura kwemaonero, mazinga e testosterone, nekuwedzera musimba acid.
Miti yacho inogona kubvisa kubvisa pamuviri kana iyo inotorwa muhomwe huru kwazvo. Naizvozvo, vakadzi vane pamuviri vanofanira kudzivisa kushandiswa kwe ashwagandha.
Vakadzi nevana vanofanira kubvisawo ashwagandha.
Ashwagandha inogonawo kuwedzera simba revarbiturates (kirasi yemishonga inovhiringidza hutachiona hwehutachiona hutsika), sedatives, uye kushungurudza mishonga. Vanhu vane kortisol yakaderera kana vanotora mishonga inobata cortisol yavo inofanirwa kudzivisa ashwagandha.
Kana iwe ukatora mishonga yekuchera ropa kana kuti une chirwere chekubuda ropa, iva nechokwadi chekuona chiremba wako usati watora ashwagandha. Miriwo inofanirwa kubviswa kwemavhiki maviri asati apera chirongwa chakarongwa.
Mumushumo wenyaya, mukadzi wemakore 32 ane utano akasika thyrotoxicosis (mamiriro ezvinhu anokonzera utachiona hwakawedzerwa mumuviri) mushure mokutora ma-capsules ane ashwagandha.
Zvimwe zviwanikwa hazvina kuongororwa kuchengetedzwa uye nekuda kwekuti zvokudya zvekudya zvinowedzera zvisina kutenderwa, zvinyorwa zvezvimwe zvinogadzirwa zvinogona kusiyana nezvinoitwa.
The Takeaway
Kushungurudzika kwenguva refu kunonyatsogadziriswa nenzira dzakasiyana-siyana, dzakadai sokugara uchiita muviri uye maitiro ekuzorodza. Kunyangwe pane humwe hutsva hunofunga kuti ashwagandha inogona kubatsira kuderedza kushungurudzika uye mamiriro ezvinhu anokonzerwa nehupombwe sekushaya hope uye kudya kwekudya, hakuna kumbove nemakirini makuru emakiriniki. Kana uchiri kufunga nezvekuedza, iva nechokwadi chekutaura nemutengi wako wehutano kuti aone kana zvakakunakira iwe.
> Sources:
> Choudhary D, Bhattacharyya S, Joshi K. Muviri Weight Management muAdults Under Under Stress Stress kuburikidza neMushonga NeAshwagandha Root Extract: A Dhiviri-Yakapofumara, Yakagadziriswa, Inzvimbo Yakarongedzwa. J Evid Yakagadzirwa Complementary Altern Med. 2017 Jan; 22 (1): 96-106.
> Pratte MA, Nanavati KB, Young V, Morley CP. Imwe nzira yekurapa kwekuzvidya mwoyo: kuongororongedzwa kwehutano hwehutano hwevanhu hunobudiswa pamushonga weAyurvedic ashwagandha (Withania somnifera). J Altern Complement Med. 2014 Dec; 20 (12): 901-8.
> Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Kuongorora zvinogadziriswa naAndania somnifera kuwedzera pane simba remusimba nekudzorera: chirongwa chinongorongedzwa. J Int Soc Sports Mushonga. 2015 Nyaya 25; 12: 43.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.