Ngati mukukhala ndi nkhawa m'moyo wanu, mukhoza kukhala mukufufuza njira zoyenera. Mwinamwake mwayesayesa kuchita masewera olimbitsa thupi kapena kupanikizika kwa njira zochepetsera, monga kusinkhasinkha, koma palinso kafukufuku wosonyeza kuti mankhwala ashwagandha ( Withania somnifera ) angathandize.
Kawirikawiri amatchedwa "Indian ginseng" ngakhale kuti sizogwirizana ndi ginseng -ashwagandha imatengedwa ngati adaptogen (chinthu chomwe chinalimbikitsidwa kuti musamapanikizike pamene mukuwonjezera mphamvu zanu).
Akugwiritsa ntchito Aswagandha
Kuwonjezera pa kugwiritsidwa ntchito pofuna kupanikizika ndi nkhawa, ashwagandha amanenedwa kuti apititse chitetezo cha mthupi chitatha.
Zimaphatikizidwanso mu majekiti omwe amayenera kuchitira matenda monga nyamakazi, kutupa, kutopa, matenda a m'mimba, matenda a khungu, cerebellar ataxia, shuga, cholesterol yapamwamba, ndi matenda a Parkinson.
Ubwino wa Aswagandha
Kafukufuku wa ashwagandha ndi ochepa, koma kafukufuku wambiri amasonyeza kuti zitsamba zingakhale zothandiza kuthetsa mavuto awa:
1) Nkhawa
Pofufuza mu Journal of Alternative and Complementary Medicine mu 2014, ofufuza anafufuza mayesero asanu omwe anafalitsidwa kale pa ntchito ya ashwagandha ya nkhawa. Maphunziro asanu onsewa adapeza kuti mankhwalawa ndi ashwagandha amachititsa kuti pulogalamuyi ikhale yowonjezera bwino (poyerekeza ndi placebo) pa mamba yothetsera nkhawa ndi nkhawa.
Pomaliza, ofufuzawa adachenjeza kuti panalibe chidziwitso chodziwika bwino kapena choopsa chokhalirapo komanso njira zosiyanasiyana zophunzirira zomwe zimagwiritsidwa ntchito pa mayesero.
2) Kutaya Kwambiri
Kafukufuku woyamba akusonyeza kuti ashwagandha ingakhale yothandiza kuchepetsa kulemera kwa anthu omwe ali ndi nkhawa. Mu phunziro la 2017, mwachitsanzo, anthu akuluakulu omwe amakhala ndi nkhawa nthawi zonse amatengedwa kuchokera ku extrava kapena rootboo kawiri pamasiku asanu ndi atatu.
Chithandizo ndi ashwagandha chinachepetsanso kuchepa kwa masewera omwe amaoneka kuti ali ndi nkhawa pa masabata anayi ndi asanu ndi atatu, poyerekeza ndi malo a placebo.
Panalinso kusintha kwakukulu kwa zilakolako za zakudya, kulemera kwa thupi, chiwerengero cha mthupi (BMI), kudya zakudya zowonongeka, kuchuluka kwa cortisol, ubwino, ndi chimwemwe.
3) Mphamvu zolimba ndi Kubwezeretsa
Aswagandha akhoza kulimbitsa mphamvu ya minofu, malinga ndi kafukufuku wofalitsidwa ku International Society of Sports Nutrition mu 2015. Phunziroli, amuna omwe sanadziwe zambiri pa ntchito yopewera adatenga ashwagandha kapena placebo kwa masabata asanu ndi atatu. Pa mapeto a phunzirolo, amuna omwe anatenga ashwagandha anali ndi kuchuluka kwakukulu kwa mphamvu ya minofu pamsewu wachitsulo ndi kukulitsa kwa miyendo ndi kupambana kwa minofu mmanja ndi pachifuwa.
Kumene Kupezeka
Ashwagandha amapezeka m'mapirisi, powders, ndi tinctures, zonse zomwe zingapezeke m'masitolo ambiri a zachipatala ndi apamadzi omwe amadziwika bwino pazochilengedwe. Zomera zimatchulidwanso mu adaptogen zowonjezeretsa zomwe ziri ndi zitsamba zosiyanasiyana monga ginseng ndi rhodiola.
Zotsatira Zotsatira
Malinga ndi kafukufuku wa kafukufuku, zotsatira zoyipa za ashwagandha zakhala zikuphatikizapo giddiness, kupsinjika kwakukulu pamutu, kuwona masomphenya, kuyeza kwa testosterone, ndi kuwonjezeka m'mimba ya asidi.
Zitsamba zingayese kuchotsa mimba ngati zimatengedwa muyezo waukulu kwambiri. Choncho, amayi apakati ayenera kupewa kugwiritsa ntchito ashwagandha.
Azimayi ndi ana omwe akuyamwitsa ayenera kupewa ashwagandha.
Ashwagandha ingathandizenso kuwonjezereka kwa mavitamini (gulu la mankhwala omwe amachititsa kuti mitsempha yambiri isokonezeke), mankhwala osokoneza bongo komanso mankhwala ovutika maganizo. Anthu omwe ali ndi cortisol otsika kapena omwe amamwa mankhwala omwe amakhudza cortisol awo ayenera kupewa ashwagandha.
Ngati mutenga mankhwala ochepetsa magazi kapena kukhala ndi matenda a magazi, onetsetsani kuti mufunsane ndi dokotala musanatenge ashwagandha. Zitsamba ziyenera kuthetsedwa patatha milungu iwiri isanakwane opaleshoni yokonzekera.
Mlandu wina, mayi wazaka 32 wathanzi adapanga thyrotoxicosis (vuto limene limayambitsa mahomoni ambiri a chithokomiro mumthupi) mutatha kutenga ma capsules okhala ndi ashwagandha.
Zakudya sizinayesedwe kuti zikhale zotetezeka chifukwa chakuti zakudya zowonjezera zakudya zimakhala zosalamulirika, zomwe zilipo zingakhale zosiyana ndi zomwe ziri pamalopo.
Mtsinje
Mavuto opanikizika amatha kuyendetsedwa bwino ndi njira zosiyanasiyana, monga kuchita masewera olimbitsa thupi komanso njira zowonongeka. Ngakhale pali kafukufuku wosonyeza kuti ashwagandha ikhoza kuthandizira kuchepetsa nkhawa ndi zovuta zaumphawi monga kusowa tulo ndi kudya mopitirira malire, sipanakhalepo mayesero akuluakulu a kliniki. Ngati mukuganiza kuti mukuyesera, onetsetsani kuti mukuyankhula ndi wothandizira zaumoyo wanu kuti mudziwe ngati zili zoyenera.
> Zotsatira:
> Choudhary D, Bhattacharyya S, Joshi K. Thupi lolemera Weight Management mu akuluakulu Under Under Stress Stress Kupyolera Chithandizo Ndi Chotsitsa cha Dothi la Ashwagandha: Mlandu Wolimbitsa Thupi Lachiwiri, Wosasinthika, Wowonongeka. J Evid Based Complementary Altern Med. 2017 Jan; 22 (1): 96-106.
> Pratte MA, Nanavati KB, Young V, Morley CP. Njira yowonjezera yodetsa nkhaŵa: ndondomeko yowonongeka ya zotsatira za mayesero a anthu inafotokozera zitsamba za Ayurvedic monga ashwagandha (Withania somnifera). J Altern Complement Med. 2014 Dec; 20 (12): 901-8.
> Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Kufufuza zotsatira za Andania somnifera supplementation pa mphamvu ya minofu ndi kuchiza: kuyesedwa kosasinthika. J Int Soc Maseŵera Olimbitsa Thupi. 2015 Nov 25; 12: 43.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.