Litaba tsa Lihlahisoa
Re tseba Hokae ka Ashwagandha?
| Ke engAshwagandha? Ashwagandha e 'nile ea sebelisoa e le semela sa meriana ka lilemo tse likete, haholo-holo meriana ea setso ea Ayurvedic. |  |
Melemo ea Bophelo bo Botle baAshwagandha
- 1. E ka thusa ho fokotsa khatello ea maikutlo le matšoenyeho
Ashwagandhamohlomong e tsebahala haholo ka bokhoni ba eona ba ho fokotsa khatello ea maikutlo. E hlalosoa e le adaptogen, ntho e thusang 'mele ho sebetsana le khatello ea maikutlo.
Ashwagandha e ka thusa Bakena-lipakeng ba Ts'eptjoang ba ho laola khatello ea maikutlo, ho kenyelletsa le liprotheine tsa mocheso oa mocheso (Hsp70), cortisol, le c-Jun N-terminal protein kinase (JNK-1) e kentsoeng khatellong ea maikutlo.
E boetse e fokotsa ts'ebetso ea hypothalamic-pituitary-adrenal (HPA) axis, tsamaiso ea 'mele oa hau e laolang karabelo ea khatello ea kelello.
ResearchTrusted Source e fana ka maikutlo a hore li-supplement tsa Ashwagandha li ka thusa ho imolla khatello ea maikutlo le matšoenyeho.
Phuputsong e nyane e nang le barupeluoa ba 58, ba nkileng 250 kapa 600 mg ea motsoako oa ashwagandha bakeng sa libeke tse 8 ba fokolitse khatello ea maikutlo le maemo a hormone ea khatello ea maikutlo ea cortisol ha ba bapisoa le ba nkileng placebo.
Ba nkileng li-supplement tsa ashwagandha le bona ba bone ntlafatso ea boleng ba boroko ha bo bapisoa le sehlopha sa placebo.
Phuputso e 'ngoe e Tšepahalang ho batho ba 60 e fumane hore ba nkileng 240 mg ea motsoako oa ashwagandha ka letsatsi ka matsatsi a 60 ba na le phokotso e kholo ea matšoenyeho ha ba bapisoa le ba fumaneng kalafo ea placebo.
Kahoo, lipatlisiso tsa pele li fana ka maikutlo a hore ashwagandha e ka ba tlatsetso e thusang bakeng sa khatello ea maikutlo le matšoenyeho.
Leha ho le joalo, tlhahlobo ea 2021 Trusted Source of studies e fihletse qeto ea hore ha ho na bopaki bo lekaneng ba ho etsa tumellano mabapi le litekanyetso tse nepahetseng ka ho fetesisa le mofuta oa ashwagandha bakeng sa ho alafa mafu a amanang le khatello ea maikutlo a kang ho tšoenyeha.
- 2.E ka rua molemo tšebetsong ea liatleletiki
Patlisiso e bonts'itse hore ashwagandha e ka ba le litlamorao ho ts'ebetso ea liatleletiki mme e ka ba tlatsetso e ntle ho baatlelete.
Tlhahlobo e 'ngoe ea lipatlisisoTrusted Source e kenyelelitse lithuto tse 12 ho batho ba nkilengashwagandhalitekanyetso tse pakeng tsa 120 mg le 1,250 mg ka letsatsi. Liphetho li fana ka maikutlo a hore setlama se ka ntlafatsa ts'ebetso ea 'mele, ho kenyelletsa matla le ts'ebeliso ea oksijene nakong ea boikoetliso.
Mohloli o mong o ts'eptjoang o shebileng lithuto tse hlano o fumane hore ho nka ashwagandha ho ntlafalitse haholo tšebeliso ea oksijene (VO2 max) ho batho ba baholo ba phetseng hantle le baatlelete.
VO2 max ke boholo ba oksijene eo motho a ka e sebelisang nakong ea ts'ebetso e matla. Ke tekanyo ea ho phela hantle ha pelo le matšoafo.
Ho ba le VO2 max e nepahetseng ho bohlokoa ho baatlelete le bao e seng baatlelete ka ho tšoanang. Low VO2 max e amahanngoa le kotsi e eketsehileng ea lefu, ha VO2 max e phahameng e amahanngoa le kotsi e tlase Mohloli o Tšeptjoang oa lefu la pelo.
Ho feta moo, ashwagandha e ka thusa ho eketsa matla a mesifa.
Phuputsong ea 2015, barupeluoa ba banna ba neng ba nka 600 mg ea ashwagandha ka letsatsi mme ba nka karolo thupelong ea ho hanyetsa libeke tse 8 ba bile le phaello e kholo ho matla le boholo ba mesifa ha ba bapisoa le sehlopha sa placebo.
- 3. E ka fokotsa matšoao a maemo a mang a bophelo bo botle ba kelello
Bopaki bo bong bo fana ka maikutlo a hore ashwagandha e ka thusa ho fokotsa matšoao a maemo a mang a bophelo bo botle ba kelello, ho kenyelletsa le khatello ea maikutlo, ho batho ba bang.
Phuputsong e 'ngoe, bafuputsi ba ile ba sheba litlamorao tsa ashwagandha ho batho ba 66 ba nang le schizophrenia ba neng ba na le khatello ea maikutlo le matšoenyeho.
Ba fumane hore barupeluoa ba nkileng 1,000 mg ea ashwagandha extract letsatsi le letsatsi bakeng sa libeke tsa 12 ba na le phokotso e kholo ea khatello ea maikutlo le matšoenyeho ho feta ba nkileng placebo.
Lipatlisiso tse fokolang ho tloha 2013 li boetse li fana ka maikutlo a hore ashwagandha e ka thusa ho ntlafatsa bokooa ba kelello ho batho ba nang le lefu la ho ferekana kelellong.
Tlhahlobo ea 2021 Mohloli o Tšepahalang o fihletse qeto ea hore ashwaghanda e ka thusa ho laola khatello ea maikutlo, matšoenyeho, lefu la ho hlobaela le mathata a mang a amanang le bophelo ba kelello le methapo.
Leha ho le joalo, ho hlokahala lipatlisiso tse eketsehileng mabapi le litšebeliso tsena kaofela.
- 4. E ka thusa ho matlafatsa testosterone le ho eketsa tsoalo ho banna
Li-supplement tsa Ashwagandha li bontšitsoe lithutong tse ling ho thusa ho ba le bana le ho eketsa maemo a testosterone.
Phuputsong e 'ngoe, banna ba 43 ba lilemo li 40-70 ba nang le boima bo feteletseng le mokhathala o fokolang ba ile ba nka matlapa a nang le ashwagandha extract kapa placebo letsatsi le letsatsi bakeng sa libeke tse 8.
Kalafo e ne e amahanngoa le keketseho e kholo ea 18% ea DHEA-S, hormone ea thobalano e amehang tlhahiso ea testosterone. Barupeluoa ba nkileng setlama le bona ba bile le keketseho e kholo ea 14.7% ea testosterone ho feta ba nkileng placebo.
Ntle le moo, tlhahlobo ea lithuto tse 'ne tsa Trusted Source e fumane hore kalafo ea ashwagandha e ekelitse khatello ea peō ea botona haholo, bophahamo ba peo, le ho tsamaea ha peō ho banna ba nang le palo e tlase ea peo.
E boetse e ekelitse sperm concentration le motility ho banna ba nang le palo e tloaelehileng ea peō.
Leha ho le joalo, ho hlokahala lithuto tse eketsehileng.
- 5. E ka fokotsa maemo a tsoekere ea mali
Bopaki bo fokolang bo fana ka maikutlo a hore ashwagandha e ka ba le melemo e itseng ho batho ba nang le lefu la tsoekere kapa tsoekere e phahameng ea mali.
Tlhahlobo ea lithuto tse 24, ho kenyelletsa le lithuto tse 5 tsa bongaka ho batho ba nang le lefu la tsoekere, li fumane hore kalafo ka ashwagandha e fokolitse tsoekere ea mali haholo, hemoglobin A1c (HbA1c), insulin, lipids ea mali le matšoao a khatello ea oxidative.
Lebaka e kanna ea ba Mohloli o Tšeptjoang oa hore metsoako e meng ka har'a ashwagandha - ho kenyelletsa le e bitsoang withaferin A (WA) - e na le ts'ebetso e matla ea antidiabetic mme e ka thusa ho susumetsa lisele hore li nke tsoekere maling.
Leha ho le joalo, lipatlisiso li na le moeli nakong ena, 'me ho hlokahala lithuto tse ngata tse entsoeng hantle.
- 6. E ka fokotsa ho ruruha
Ashwagandha e na le metsoako, ho kenyeletsoa WA, e ka thusang ho fokotsa ho ruruha 'meleng.
Boithuto ba liphoofolo bo bonts'itse hore WA e ka boela ea thusa ho fokotsa maemo a protheine ea ho ruruha joalo ka interleukin-10 (IL-10), mme ho na le bopaki bo bong ba ashwagandha bo ka thusang ho fokotsa matšoao a ho ruruha ho batho.
Phuputsong ea 2021, bafuputsi ba file batho ba nang le COVID-19 moriana oa Ayurvedic o nang le ligrama tse 0.5 tsa ashwagandha le litlama tse ling habeli ka letsatsi ka matsatsi a 7. Sena se ile sa fokotsa maemo a barupeluoa ba matšoao a ho ruruha a CRP, IL-6, le TNF-α ha a bapisoa le placebo.
- 7. E ka ntlafatsa ts'ebetso ea boko, ho kenyelletsa le mohopolo
Ho nka ashwagandha ho ka thusa ts'ebetso ea kelello.
Tlhahlobo e le 'ngoe Mohloli o Tšepahalang oa lithuto tse hlano tsa bongaka li fumane bopaki ba pele ba hore ashwagandha e ka ntlafatsa ts'ebetso ea kelello ho batho ba itseng, ho kenyeletsoa batho ba baholo ba nang le bokooa bo fokolang ba kelello le batho ba nang le schizophrenia.
Mesebetsi ea kelello e ka u tsoela molemo e kenyelletsa:
- tshebetso ya tsamaiso
- tlhokomelo
- nako ea ho arabela
- tshebetso mesebetsing ya kelello
Phuputso e Tšepahalang ho batho ba baholo ba 50 e bonts'itse hore ho nka 600 mg ea motsoako oa ashwagandha ka letsatsi bakeng sa libeke tse 8 ho lebisitse ntlafatsong e kholo mehatong e latelang ha ho bapisoa le ho nka placebo:
- mohopolo o potlakileng le o akaretsang
- tlhokomelo
- lebelo la ho sebetsa litaba
Bafuputsi ba hlokometse hore metsoako e fumanoang ho ashwagandha, ho akarelletsa le WA, e na le liphello tsa antioxidant bokong, tse ka thusang bophelo bo botle ba kelello.
Leha ho le joalo, ho hlokahala lipatlisiso tse eketsehileng pele litsebi li ka etsa liqeto tse matla.
- 8. E ka thusa ho ntlafatsa boroko
Batho ba bangata ba nka ashwagandha ho khothaletsa boroko bo khutsitseng, 'me bopaki bo bong bo fana ka maikutlo a hore e ka thusa ka litaba tsa boroko.
Mohlala, boithuto bo Tšepahalang ho batho ba baholo ba 50 ba lilemo tse 65-80 bo fumane hore ho nka 600 mg ea motso oa ashwagandha ka letsatsi bakeng sa libeke tse 12 ho ntlafalitse haholo boleng ba boroko le ho falimeha kelellong ha motho a tsoha ha a bapisoa le kalafo ea placebo.
Ho feta moo, tlhahlobo e le 'ngoe Mohloli o Tšepahalang oa lithuto tse hlano tsa boleng bo holimo o fumane hore ashwagandha e hlahile ho:
e na le phello e ntle e nyane empa e kholo boleng ba boroko ka kakaretso
fokotsa maemo a ho tšoenyeha
thusa batho ho ikutloa ba falimehile ha ba tsoha
Liphello li ne li bonahala haholoanyane ho batho ba nang le lefu la ho hlobaela le ho ba neng ba nka ho feta 600 mg letsatsi le letsatsi bakeng sa libeke tsa 8 kapa ho feta.
Tekanyetso
Dosing likhothaletso bakeng saashwagandhafapana. Ka mohlala, lipatlisiso li bontšitse litekanyetso ho tloha ho 250-1,250 mg ka letsatsi ho sebetsa hantle bakeng sa maemo a fapaneng. Ikopanye le setsebi sa tsa bophelo bo botle haeba u na le lipotso mabapi le ashwagandha dosing.
U ka nka ashwagandha ka litsela tse ngata, ebang ke tekanyo e le 'ngoe kapa litekanyetso tse ngata ka letsatsi. 'Me u ka e nka ka lijo kapa ka mpeng e se nang letho.
Miranda Zhang