Uma uhlala nokucindezeleka empilweni yakho, kungenzeka ukuthi ufuna izindlela zokulondoloza. Kungenzeka ukuthi uzame ukuvivinya umzimba noma ukucindezela ukucindezeleka, njengokuzindla, kodwa kukhona futhi ucwaningo olubonisa ukuthi imifino ashwagandha ( Withania somnifera ) ingasiza.
Ngokuvamile okuthiwa "i-ginseng yamaNdiya" -ngakhathaliseki ukuthi i-ginseng -wagandha yeqiniso ayihlotshaniswa nanjengoba i-adaptogen (into ekhulunywe ukuqinisa ukumelana nokucindezeleka ngenkathi ukwandisa amandla akho).
Sebenzisa ama-Ashwagandha
Ngaphezu kokusetshenziswa kokucindezeleka nokukhathazeka, kusho u-ashwagandha ukukhulisa isimiso somzimba ngemuva kokugula.
Kubuye kufakwe ezifomeni ezihlose ukwelapha izimo ezifana nesifo samathambo, ubuhlungu, ukukhathala, ukuphazamiseka kwamathumbu, izifo zesikhumba, i-cerebellar ataxia, isifo sikashukela, i-cholesterol ephakeme nesifo sika-Parkinson.
Izinzuzo ze-Ashwagandha
Ucwaningo lwe-ashwagandha lukhawulelwe, kodwa izifundo eziningana zibonisa ukuthi imifino ingaba usizo ekubhekaneni nezinkinga zempilo ezilandelayo:
1) Ukukhathazeka
Ekubuyekezeni okushicilelwe ku- Journal of Alternative and Complementary Medicine ngo-2014, abacwaningi bahlaziya ukuhlolwa okuyisihlanu okushicilelwe ngaphambili ekusetshenzisweni kwe-ashwagandha yokukhathazeka. Zonke izifundo ezinhlanu zathola ukuthi ukwelashwa nge-ashwagandha kwaholela ekuthuthukiseni amaphuzu amaningi (kuqhathaniswa ne-placebo) esikalini esilinganisa ukukhathazeka nokucindezeleka.
Esiphethweni sabo, abacwaningi baxwayisa ukuthi kwakukhona ingozi engacacile noma ephakeme yokuzikhethela okungaba khona kanye nezindlela ezihlukahlukene zokutadisha ezisetshenziselwa ukuhlolwa.
2) Ukulahlekelwa Isisindo
Ucwaningo lokuqala luveza ukuthi i-ashwagandha ingase ibe usizo ekulahlekeni kwesisindo kubantu abanokucindezeleka okungapheli. Esifundweni sango-2017, isibonelo, abantu abadala abaphila nokucindezeleka okungapheli bathola i-ashwagandha izimpande ezikhishwe noma i-placebo kabili ngosuku ngamasonto ayisishiyagalombili.
Ukwelashwa nge-ashwagandha kwaholela ekunciphiseni izilinganiso esikalini esibhekene nokucindezeleka emavikini amane nesishiyagalombili, uma kuqhathaniswa ne-placebo.
Kwakukhona nokuthuthukiswa okuphawulekayo ekuthandweni kokudla, isisindo somzimba, inkomba yomzimba womzimba (BMI), ukudla okusebenzayo, amazinga e-cortisol, inhlalakahle, nenjabulo.
3) Amandla Emisipha Nokubuyiselwa
I-Ashwagandha ingase ikhulise amandla omzimba, ngokusho kocwaningo olwanyatheliswa kuyi- International Society of Sports Nutrition ngo-2015. Ukuze kuhlolwe, amadoda angenakuhlangenwe nakho ekuqeqesheni ukumelana nawo athatha i-ashwagandha noma i-placebo yamaviki angu-8. Ekupheleni kokutadisha, amadoda athatha u-ashwagandha abe nokwanda okukhulu kakhulu emasimini emicimbini yokunyathelisa kanye nomlenze wokukhulisa umlenze kanye nobukhulu obukhulu bemisipha ezandleni nasesifuba.
Lapho Kutholakala khona
I-Ashwagandha iyatholakala kuma-capsules, ama-powders, kanye nama-tinctures, konke okutholakala ezitolo eziningi zokudla kwezempilo kanye nama-pharmacy onguchwepheshe wezokwelapha zemvelo. I-herb nayo ivame ukubonakala kuma-adaptogen supplements aqukethe ama-herbs ahlukahlukene afana ne-ginseng ne-rhodiola.
Okuqhamuka uma udla imishanguzo
Ngokwenhlolovo yocwaningo, imiphumela emibi ye-ashwagandha ifaka phakathi kwe-giddiness, ukuzwa okunzima okukhulu ekhanda, umbono obonakalayo, amazinga we-testosterone aphakanyisiwe, nokwanda kwe-asidi yesisu.
I-herb ingase ibangele ukukhipha isisu uma kuthathwa amanani amaningi kakhulu. Ngakho-ke, abesifazane abakhulelwe kufanele bagweme ukusetshenziswa kwe-ashwagandha.
Abesilisa nabantwana kufanele baphinde bagweme i-ashwagandha.
I-Ashwagandha ingase iphinde ikhulise amandla ama-barbiturates (isigaba sezidakamizwa ezicindezela uhlelo lwesimiso esiyinhloko), imithi yokwelapha kanye nokukhathazeka. Abantu abanamazinga aphansi okuthiwa i-cortisol noma abathola imithi ethinta amazinga abo e-cortisol kufanele agweme i-ashwagandha.
Uma uthatha imithi yokwehlisa igazi noma unesifo sokuphuma kwegazi, qiniseka ukuthi uxhumana nodokotela wakho ngaphambi kokuthatha i-ashwagandha. Imifino kufanele ishiywe okungenani amasonto amabili ngaphambi kokuhlinzwa okuhleliwe.
Embikweni wesigameko, owesifazane oneminyaka engu-32 ubudala onempilo wayesebenzisa i-thyrotoxicosis (isimo esibangela i-hormone yegciwane engaphezu komzimba) ngemuva kokuthatha amakhisolisi aqukethe i-ashwagandha.
Izindleko azange zihlolwe ukuphepha futhi ngenxa yokuthi izithako zokudla ngokuvamile azihambisani nomthetho, okuqukethwe kwemikhiqizo ethile kungase kuhluke kulokho okukwebulili.
I-Takeaway
Ukucindezeleka okungapheli kuphethwe ngokuphumelelayo ngezindlela ezihlukahlukene, njengokuzivocavoca njalo kanye nezindlela zokuphumula. Ngenkathi kunomunye ucwaningo olubonisa ukuthi i-ashwagandha ingasiza ekunciphiseni ukucindezeleka kanye nezimo ezihlobene nokucindezeleka ezifana nokulala nokudla ngokweqile, akuzange kube khona ukuhlolwa kwamakliniki amakhulu. Uma usacabanga ngokuzama, qiniseka ukuthi ukhuluma nomhlinzeki wakho wezempilo ukuze unqume ukuthi kulungile yini kuwe.
> Imithombo:
> Choudhary D, Bhattacharyya S, Joshi K. Body Body Weight Management in Adult Under Under Stress Stress Through Treatment With Ashwagandha Root Extract: A Trial-Blind, Randomized, I-Tribo-Controled Trial. J Evid Based Based Complementary Altern Med. 2017 Jan; 22 (1): 96-106.
> Pratte MA, uNanavati KB, Young V, uMorley CP. Ukunye ukwelashwa kokukhathazeka: ukubuyekezwa okuhlelekile kwemiphumela yesilingo yabantu kubikwe isitshalo se-Ayurvedic ashwagandha (Withania somnifera). J Altern Supplement Med. 2014 Dec; 20 (12): 901-8.
> Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Ukuhlolisisa umphumela ka-Andania somnifera ukwengezwa ngokuqina kwamasipha nokuvuselela: isilingo esilawulwa ngokungahleliwe. J Int Soc Sports Nutriti. 2015 Nov 25; 12: 43.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.