Kupaianaha Ashwagandha keu pono e makemake ʻoe e hoʻāʻo i kēia Adaptogen

Anter

• Nā pono ʻo Ashwagandha
• Hoʻoemi i nā pae kō kō
• Hoʻoemi i ke koʻikoʻi a me ka pīhoihoi
• Hiki ke hoʻonui i ka nui muscle
• Hoʻonui i ka Memory and Brain Function
• Hoʻemi i ka Cholesterol a hoʻomaikaʻi i ke ola o ka naʻau
• Hoʻonui i ka palekana a hōʻemi i ka ʻeha
• Hiki ke kōkua me PCOS
• Hiki ke kaua i ka maʻi ʻaʻai
• ʻO wai ka mea e hōʻalo iā Ashwagandha?
• Pehea e lawe ai iā Ashwagandha Root
• Nānā no

Ua hoʻohana ʻia ka aʻa Ashwagandha ma mua o 3,000 mau makahiki i ka lāʻau Ayurvedic ma ke ʻano he lāʻau kūlohelohe i nā hopohopo lehulehu. (Pili: Ayurvedic ʻili mālama mālama ʻili e hana mau nei i kēia lā)

ʻAʻohe pau o nā pono ʻo Ashwagandha. "He mea kanu hoʻokahi ia he nui nā hopena maikaʻi a ʻike ʻole ʻia nā hopena ʻē aʻe ke hoʻohana pono ʻia," wahi a Laura Enfield, N.D., he kauka naturopathic ma San Mateo, CA, a me ka lālā o ka hui ʻo California Naturopathic Doctors Association.

ʻO ke kumu ʻo Ashwagandha-ʻo ka ʻāpana mana loa o ka mea kanu-ʻike nui ʻia no ka hōʻemi ʻana i nā pae koʻikoʻi. Akā he punahele ia i waena o nā mea kanu lāʻau no ka mea ʻoi aku ka maikaʻi o nā pōmaikaʻi āpau i nā kūlana like ʻole a me nā maʻi e pili ana i nā ola he nui i kēlā me kēia lā, wahi a Irina Logman, kahi mea lāʻau lāʻau a me ka acupuncturist i hōʻoia ʻia i ka moku āpau a me ka mea hoʻokumu o Advanced Holistic Center ma NYC.

ʻO kā Ashwagandha pōmaikaʻi ke kumu nui mai kona hiki ke hana ma ke ʻano he adaptogen-a i ʻole kākoʻo i ka pane adaptive o ke kino i ke koʻikoʻi a me ke kaulike ʻana i nā hana o ke kino maʻamau, wehewehe ʻo Enfield. (E aʻo hou aʻe: He aha nā Adaptogens a hiki iā lākou ke kōkua i ka hoʻoikaika ʻana i kāu mau hana?) ʻO ka pauka Ashwagandha a i ʻole ka capsule wai-ʻo nā ʻano ʻelua ʻoi aku ka maʻalahi o kou kino e hoʻomoʻa-he maʻalahi loa ia, hiki ke loaʻa ka lau nahele i nā hale o India. like me ka ginseng ma Kina, hoʻohui ʻo Enfield. I ka ʻoiaʻiʻo, ua kapa ʻia ia he ginseng ʻInia pū kekahi Withania somnifera.

I ka pōkole, ʻo ka pōmaikaʻi nui o ashwagandha ka mea e lawe i ke kaulike i ka noʻonoʻo a me ke kino no ka nui o kāna mau hana a me ka hoʻololi.

Nā pono ʻo Ashwagandha

Uhi ʻia ʻo Ashwagandha i nā pono āpau loa. A 2016 anamanaʻo noiʻi ma Hoʻolālā Lapaʻau o kēia manawa ua loaʻa kahi hanana biochemical kū hoʻokahi o ka mea kanu i mea ʻano legit therapeutic form of immunotherapy a no ka mālama ʻana i ka hopohopo, maʻi ʻaʻai, maʻi maʻi microbial, a me nā maʻi neurodegenerative. ʻO kahi loiloi noiʻi ʻē aʻe i Pūlela a me ka Molecular Life Science hoʻohui i ka hakakā ʻana i ke kūpikipiki, ke koʻikoʻi, ka maʻi maʻi ʻōpū, a me ka maʻi kō i kēlā papa inoa.

"ʻO ka anecdotally, ua hoʻohana ʻia ka ashwagandha ma ke ʻano he tonic e kōkua i nā keiki ʻeleʻele e kau i ke kaumaha; he lāʻau lapaʻau no ka nahesa ʻawaʻawa a i ʻole nahu moʻo huelo ʻawa; he anti-inflammatory no ka ʻeha ʻeha, ʻeha, a me nā hemorrhoids; a ma ke ʻano he lapaʻau no ka hoʻonui ʻana i ka helu sperm a motility, hoʻomaikaʻi i ka momona o ke kāne, "wahi a Enfield.

Maʻaneʻi, ʻo ka ʻepekema ma hope o kekahi o nā pono ashwagandha i hōʻike ākea ākea.

Hoʻoemi i nā pae kō kō

Hiki iā Ashwagandha ke kōkua i ka hoʻonui ʻana i ka noʻonoʻo o ka insulin i ka poʻe olakino a i ka poʻe me ke kō kō.

Ua loaʻa kahi 2015 Iranian study i ke aʻa i kōkua maʻamau i ke kō kō i nā ʻiole hyperglycemic e ka hoʻēmi ʻana i ka mumū a me ka hoʻomaikaʻi ʻana i ka ʻike insulin, a me kahi noiʻi kahiko i nā kānaka me ka maʻi maʻisā ʻano 2 i loaʻa ʻo ashwagandha i hoʻohaʻahaʻa ʻia i ka glucose koko e like me ka lāʻau hypoglycemic oral.

Nā bonus ʻē aʻe: "ʻO ka manawa pinepine ʻike mākou i nā mea maʻi diabetic i hoʻokiʻekiʻe aʻe i nā lipid panels, a ua hōʻike pū ʻia kēia noiʻi i loko o nā kānaka i ka hōʻemi nui ʻana o ka nui o ka cholesterol, LDL, a me nā triglycerides, no laila ua nui ka pōmaikaʻi," wahi a Enfield.

Hoʻoemi i ke koʻikoʻi a me ka pīhoihoi

"Ua hōʻike ʻia ʻo Ashwagandha e hoʻēmi i nā pae o ka cortisol [ka hōmona koʻikoʻi] a hoʻonui i nā kiʻekiʻe o DHEA, ka hōmona e pale ana i ka hana o ka cortisol i loko o nā kānaka," wahi a Enfield. ʻO nā hopena anti-hopohopo o ke aʻa ashwagandha ma muli o ka hiki ke hoʻohālikelike i ka hana o ka neurotransmitter hōʻoluʻolu GABA, kahi e kōkua ai i ka hōʻemi i ka overactivity i nā neurons ʻē aʻe, e hāpai ana i ka hiamoe maikaʻi a me ka hoʻokiʻekiʻe ʻana i ka naʻau, wahi a Enfield. (Pili: 20 mau ʻaoʻao aʻoaʻo kōkua kōkua e hōʻoluʻolu iā ASAP)

A ʻo kēlā domino i lalo e kōkua ma mua o ka hoʻohaʻahaʻa i ke kaumaha. Inā pale ke aʻa ashwagandha i ke koʻikoʻi, a laila e hoʻomaikaʻi ʻoe i ke olakino holoʻokoʻa, no ka mea ua hōʻoia ʻia ke koʻikoʻi i nā pilikia he nui, e like me ka ʻeha poʻo, ʻeha o ka ʻōpū, luhi, a me ka hiamoe ʻole, hoʻohui ʻo Logman.

Hiki ke hoʻonui i ka nui muscle

Ua hoʻopaʻa ʻia kahi noi 2015 ma ka Nūpepa o ka International Society of Sports Nutrition ʻike i nā kāne i hui pū me ko lākou ikaika a hoʻomaʻamaʻa me 300mg o ka ashwagandha aʻa i ʻelua mau manawa i ka lā no ʻewalu pule, ua loaʻa ka nui a me ka ikaika o nā mākala, a ua liʻiliʻi ka hōʻino ʻana o nā mākala, hoʻohālikelike ʻia i ka hui placebo. Ua loaʻa nā noiʻi ma mua i nā hopena like (ʻoiai, ʻaʻole ikaika paha) nā hopena i nā wahine.

Aia kekahi mau mea e pāʻani ana ma aneʻi: No hoʻokahi, ʻo nā kōkua olakino ashwagandha me ka hoʻonui ʻana i ka testosterone, akā "no ka mea he adaptogen ʻo ashwagandha hiki ke loli ʻia i ka nui o ka hormonally a me ka biochemically," i hoʻohui ʻo Enfield. (Pili: E lawe i ka maikaʻi o kāu Hormones e kālai i kou kino maikaʻi loa)

Hoʻonui i ka Memory and Brain Function

"Hōʻike nā noiʻi he nui ka maikaʻi o ka ashwagandha i ke kākoʻo ʻana i ka hoʻomanaʻo a me ka hana o ka lolo," wahi a Enfield. "Ua hōʻike ʻia e lohi, kū, a hoʻohuli paha i ka mumū o nā aʻalolo a me ka nalowale o ka synaps i ʻike ʻia i ka hoʻohaʻahaʻa lolo." ʻO ka hoʻohana ʻana iā ia me ke kākoʻo hiki ke kōkua i ke kākoʻo ʻana i kāu hana lolo a hoʻonui i kāu mau manawa o ka pale ʻana i ka neurodegeneration.

Hoʻohui, ʻo kona hiki ke hōʻemi i ka hopohopo a hoʻomaikaʻi i ka hiamoe e hoʻomaikaʻi i ka hana o ka lolo a no laila hoʻomanaʻo, hoʻohui ʻo Logman. (Pili: Adaptogen Elixirs no ka ʻoi aku o ka ikehu a me ka liʻiliʻi o ke koʻikoʻi)

Hoʻemi i ka Cholesterol a hoʻomaikaʻi i ke ola o ka naʻau

"ʻO nā waiwai anti-inflammatory a Ashwagandha e hōʻemi i ka kolesterol a hoʻēmi i nā kaha kuni e hoʻonui ai i ka maʻi o ka puʻuwai," wahi a Logman. Hoʻohui, hoʻonui ʻo ashwagandha i ka hoʻomanawanui ʻana i nā mākala i hiki ke hoʻomaikaʻi kūpono ʻole i ka hana o ka puʻuwai, i hoʻohui ʻo Enfield. ʻOi aku ka mana o ka puʻuwai ke hoʻohana ʻia me kahi lāʻau Ayurvedic i kapa ʻia Terminalia arjuna, hoʻohui ʻo ia.

Hoʻonui i ka palekana a hōʻemi i ka ʻeha

"He mana kupaianaha hoʻi kā Ashwagandha e hoʻoulu ai i ka ʻōnaehana paleʻoniʻoni a hoʻēmi i ka mumū," wahi a Enfield. "Ua hōʻike ʻia nā mea steroidal i ashwagandha i ka hopena anti-inflammatory ikaika ma mua o ka hydrocortisone." Hele ia no ka mumū nui a me nā kūlana mau e like me ka rheumatoid arthritis, hoʻohui ʻo ia.

I nāʻiole, ua kōkua ka ʻūlū i ka counteract arthritis a hoʻemi i ka mumū, e like me kahi noiʻi 2015. A ʻo kekahi haʻawina ʻo Iapana 2018 i ʻike ʻia e hiki ke kōkua i ka hoʻēmi ʻana i ka ʻili o ka ʻili i ke kanaka.

Hiki ke kōkua me PCOS

ʻOiai ʻo Enfield e ʻōlelo nei ua hoʻohana ʻo ia i ka ashwagandha e kōkua i nā wahine me ka polycystic ovarian syndrome (PCOS), aia nō ke kiure lāʻau lapaʻau i kēia pono kūpono o ashwagandha. ʻO ka PCOS ka hopena o nā pae kiʻekiʻe o androgens a me ka insulin, a ʻo ka hopena e hopena maikaʻi ʻole i ka hana adrenal a hiki i ka hopena ke hānau ʻole, wehewehe ʻo ia. "He paheʻe pahee ʻo PCOS: ke pau ke kaulike ʻole o nā homone, piʻi aʻe nā pae o ke koʻikoʻi, a hiki i ka nui o ka disregulation." He mea kūpono kēia no ke aha e hiki ai iā ashwagandha ke lilo i mea kanu kūpono no PCOS, no ka mea ke kaulike ia i ke kō o ke kō, ka cholesterol, a me nā homone wahine-e inoa wale i kekahi.

Hiki ke kaua i ka maʻi ʻaʻai

Hoʻokū ʻo Ashwagandha i ka ʻōnaehana paleʻea, i hiki ke kōkua i ke pale aku i ke kuʻi o kou pale kūlohelohe i ka wā chemo a me ka radiation radiation, wahi a Enfield. Akā kahi ʻimi noiʻi 2016 ma Molecular Nutrition & ʻImi ʻImi hōʻike ʻo Ashwagandha i ka loaʻa maoli o ka hiki ke kaua-hakakā, ke hoʻolilo nei i mea hakakā e pale i ka hoʻolaha ʻana o ka maʻi ʻaʻai.

"Ua loaʻa nā haʻawina e pili ana i ka makahiki 1979 i nā ʻano holoholona me nā ʻōpū, kahi i emi ai ka nui o ka ʻōpū," wahi a Enfield. I hoʻokahi noi hou ʻana i ʻO ka BMC Complementary a me kahi lāʻau lapaʻau ʻē aʻe, ua hoʻomaikaʻi ʻo ashwagandha i ka hana antioxidant a hoʻemi i nā cytokine inflammatory i loko o nā maʻi kanesa i loko o 24 mau hola.

ʻO wai ka mea e hōʻalo iā Ashwagandha?

ʻOiai, "no ka hapanui o ka poʻe, he lāʻau palekana ʻo ashwagandha e lawe i kahi wā lōʻihi i kēlā me kēia lā," wahi a Enfield, pono ʻoe e nīnau aku i kāu kauka ma mua o ka hoʻomaka ʻana. Aia kekahi mau lepa ʻulaʻula i ʻike ʻia i ka lawe ʻana i ka ashwagandha:

ʻAʻole lawa ka noiʻi kūpono e pili ana i ka palekana o ashwagandha no nā wahine hāpai a hānai a i ʻole no nā mea me nā kūlana kikoʻī ma mua. "Hiki iā Ashwagandha ke kōkua i ka mālama ʻana i kekahi mau ʻōuli ke hana nei i nā mea ʻē aʻe i hewa," wahi a Logman. ʻO kahi laʻana, kōkua ia i ka hoʻohaʻahaʻa ʻana i nā pae kō kō, akā inā ʻoe he type 1 diabetic, hiki iā ia ke hoʻohaʻahaʻa iā lākou i kahi pae weliweli. Pēlā nō inā lawe ʻoe iā ia e hoʻohaʻahaʻa i kou kahe koko akā ua lawe mua i kahi beta-blocker a i ʻole med ʻē aʻe e manaʻo ʻia e hoʻohaʻahaʻa i ke kahe o ke koko-hiki i nā mea ʻelua ke hōʻemi i kēlā helu i nā pae weliweli. (Pono e heluhelu: Pehea e hiki ai i nā mea hoʻopihapihaʻai ke hoʻopili pū me kāu lāʻau i kuhikuhi ʻia)

Inā ʻoe e lawe i kahi lāʻau a i ʻole loaʻa i kahi ʻano olakino e kū nei, e holo wale iā ia e kāu kauka i hiki iā ia ke hōʻoia he palekana ʻoe e lawe i ka hoʻopiha.

Pehea e lawe ai iā Ashwagandha Root

Hiki ke hoʻohana ʻia i nā ʻāpana āpau o ka mea kanu, akā hiki paha ʻoe i ke aʻa. "ʻO ka aʻa Ashwagandha ka nui o nā mea hana-ʻo ka withanolides-i hoʻohana pinepineʻia. Akā naʻe,ʻaʻole ia he mea maʻamau ka hoʻohanaʻana i ka lau ashwagandha no ka hanaʻana i ke kī a iʻole ka hoʻohanaʻana i ka hui pūʻana o nā'āpanaʻelua, "wahi a Enfield.

Hele mai ka mea kanu i nā ʻano like ʻole me ke kī a me nā capsule, akā ʻo ka ashwagandha pauka a me ka wai ka mea maʻalahi no ke kino e komo, a ʻo kahi ashwagandha pauka hou ka mana o ka ikaika, ua hoʻohui ʻo ia. ʻ sayslelo ʻo Logman ʻoi aku ka maʻalahi o ka pauka mai ka wā hiki iā ʻoe ke pīpī iā ia i kāu meaʻai, nā mea leʻaleʻa, a me ke kope kakahiaka a ʻaʻohe ona ʻono.

ʻO kahi hana hoʻomaka hoʻomaka palekana ʻo 250mg i kēlā me kēia lā, wahi a Enfield, akā maikaʻi ke kamaʻilio me kāu kauka e kiʻi i kahi mea pilikino (a ʻae ʻia e ka palekana).

Nānā no