Nuhou Huahana
Pehea ka nui o kā mākou ʻike e pili ana iā Ashwagandha?
| He aha kaAshwagandha? Ua hoʻohana ʻia ʻo Ashwagandha ma ke ʻano he lāʻau lapaʻau no nā kaukani mau makahiki, ʻoi aku hoʻi i ka lāʻau Ayurvedic kuʻuna. |  |
Pono Ola oAshwagandha
- 1. Hiki ke kōkua i ka hoʻemi ʻana i ke kaumaha a me ka hopohopo
Ashwagandhaʻike maikaʻi ʻia paha no kona hiki ke hoʻemi i ke kaumaha. Hoʻokaʻawale ʻia ʻo ia ma ke ʻano he adaptogen, kahi mea e kōkua ai i ke kino e hoʻokō i ke kaumaha.
Hiki ke kōkua ʻo Ashwagandha i nā mea hoʻoponopono koʻikoʻi o ke koʻikoʻi, e komo pū ana me nā protein haʻalulu wela (Hsp70), cortisol, a me c-Jun N-terminal protein kinase (JNK-1).
Hoʻemi pū ia i ka hana o ka hypothalamic-pituitary-adrenal (HPA) axis, kahi ʻōnaehana i loko o kou kino e hoʻoponopono i ka pane o ke kaumaha.
Manaʻo ʻo ResearchTrusted Source hiki i nā mea hoʻohui Ashwagandha ke kōkua i ka hoʻomaha ʻana i ke kaumaha a me ka hopohopo.
Ma kahi haʻawina liʻiliʻi me 58 mau mea komo, ʻo ka poʻe i lawe i ka 250 a i ʻole 600 mg o ka ashwagandha extract no 8 mau pule, ua hōʻemi nui lākou i ke kaumaha a me nā pae o ka cortisol hormone stress i hoʻohālikelike ʻia me ka poʻe i lawe i kahi placebo.
ʻO ka poʻe i lawe i nā mea hoʻohui ashwagandha i ʻike i ka hoʻomaikaʻi ʻana i ka maikaʻi o ka hiamoe i hoʻohālikelike ʻia me ka hui placebo.
ʻO kahi haʻawina ʻē aʻe i loko o 60 mau kānaka i ʻike ʻo ka poʻe i lawe i ka 240 mg o ka ashwagandha extract i kēlā me kēia lā no 60 mau lā i hōʻemi nui ʻia i ka hopohopo i hoʻohālikelike ʻia me ka poʻe i loaʻa i kahi mālama placebo.
No laila, ʻo ka noiʻi mua e hōʻike ana he mea kōkua ʻo ashwagandha no ke kaumaha a me ka hopohopo.
Eia nō naʻe, ua hōʻike ʻia kahi loiloi 2021 ʻaʻole lawa nā hōʻike e hoʻokumu i ka ʻae ʻana i ke ʻano kūpono a me ke ʻano o ka ashwagandha no ka mālama ʻana i nā maʻi neuropsychiatric pili i ke kaumaha e like me ka hopohopo.
- 2. Hiki ke pōmaikaʻi i ka hana pāʻani
Ua hōʻike ʻia ka noiʻi e loaʻa paha i ka ashwagandha nā hopena maikaʻi i ka hana haʻuki a he kumu waiwai paha ia no nā mea pāʻani.
Hoʻokahi ka nānā ʻana o ka noiʻi ʻo 12 mau haʻawina i ka poʻe i laweashwagandhaʻO ka nui ma waena o 120 mg a me 1,250 mg i kēlā me kēia lā. Hōʻike nā hopena i ka lāʻau hiki ke hoʻonui i ka hana kino, me ka ikaika a me ka hoʻohana ʻana i ka oxygen i ka wā hoʻoikaika kino.
ʻO kahi loiloi ʻē aʻe i nānā i ʻelima mau haʻawina ua ʻike ʻo ka lawe ʻana i ka ashwagandha i hoʻonui nui i ka hoʻohana ʻana i ka oxygen (VO2 max) i nā pākeke olakino a me nā mea pāʻani.
ʻO VO2 max ka nui o ka oxygen e hiki i ke kanaka ke hoʻohana i ka wā o ka hana ikaika. He ana no ka pono o ka puuwai a me ka mama.
He mea nui ka loaʻa ʻana o ka VO2 max maikaʻi loa no ka poʻe haʻuki a me ka poʻe ʻaʻole like. Hoʻopili ʻia ka VO2 max haʻahaʻa me ka piʻi ʻana o ka make, aʻo ka VO2 max kiʻekiʻe e pili ana me kahi haʻahaʻa haʻahaʻa e pili ana i ka maʻi puʻuwai.
Eia kekahi, hiki i ka ashwagandha ke kōkua i ka hoʻonui ʻana i ka ikaika o ka ʻiʻo.
Ma kahi noiʻi 2015, ʻo nā kāne i komo i ka 600 mg o ka ashwagandha i kēlā me kēia lā a komo i ka hoʻomaʻamaʻa kūʻē ʻana no 8 mau pule i loaʻa i ka nui o ka ikaika a me ka nui i hoʻohālikelike ʻia me kahi hui placebo.
- 3. Hiki ke hōʻemi i nā hōʻailona o kekahi mau kūlana olakino
Hōʻike kekahi mau hōʻike e hiki i ka ashwagandha ke kōkua i ka hōʻemi ʻana i nā hōʻailona o nā kūlana olakino ʻē aʻe, me ke kaumaha, i kekahi mau heluna kanaka.
Ma kahi noiʻi, ua nānā nā mea noiʻi i nā hopena o ka ashwagandha i 66 poʻe me ka schizophrenia e loaʻa ana i ke kaumaha a me ka hopohopo.
Ua ʻike lākou i ka poʻe i lawe i ka 1,000 mg o ka ashwagandha extract i kēlā me kēia lā no 12 mau pule he nui aʻe ka emi ʻana o ke kaumaha a me ka hopohopo ma mua o ka poʻe i lawe i kahi placebo.
ʻO ka noiʻi liʻiliʻi mai ka makahiki 2013 e hōʻike pū ana e hiki i ka ashwagandha ke kōkua i ka hoʻomaikaʻi ʻana i ka naʻau cognitive i ka poʻe me ka maʻi bipolar.
Ua hoʻoholo ʻia kahi loiloi 2021 e hiki i ka ashwaghanda ke kōkua i ka mālama ʻana i ke kaumaha, hopohopo, insomnia, a me nā pilikia pili i ke olakino a me nā neurological.
Eia nō naʻe, pono e noiʻi hou i kēia mau hoʻohana a pau.
- 4. Hiki ke kōkua i ka hoʻonui ʻana i ka testosterone a hoʻonui i ka momona i nā kāne
Ua hōʻike ʻia nā mea hoʻohui ʻo Ashwagandha i kekahi mau haʻawina e hoʻopōmaikaʻi i ka ulu kāne kāne a hoʻonui i nā pae testosterone.
Ma kahi noiʻi, 43 mau kāne 40-70 mau makahiki me ke kaumaha nui a me ka luhi haʻahaʻa i lawe i nā papa i loaʻa i ka ashwagandha extract a i kahi placebo i kēlā me kēia lā no 8 pule.
Hoʻopili ʻia ka lāʻau lapaʻau me ka piʻi ʻana o 18% i ka DHEA-S, kahi hormone sex i komo i ka hana testosterone. ʻO ka poʻe i lawe i ka lau nahele he 14.7% ka piʻi nui o ka testosterone ma mua o ka poʻe i lawe i ka placebo.
Hoʻohui hou, ua ʻike ʻia kahi loiloi o ʻehā mau haʻawina i ʻike ʻia ʻo ka mālama ʻana i ka ashwagandha i hoʻonui nui i ka nui o ka sperm, ka nui o ka semen, a me ka motility sperm i nā kāne me ka helu sperm haʻahaʻa.
Ua hoʻonui pū ʻia ka manaʻo sperm a me ka motility i nā kāne me ka helu sperm maʻamau.
Eia naʻe, pono nā haʻawina hou aku.
- 5. Hiki ke hoemi i ke koko koko
Hōʻike nā hōʻike liʻiliʻi e loaʻa paha i ka ashwagandha kekahi mau pono no ka poʻe me ka maʻi diabetes a i ʻole ke kiʻekiʻe o ke kō koko kiʻekiʻe.
ʻO kahi loiloi o 24 mau haʻawina, me 5 mau noiʻi lapaʻau i ka poʻe me ka maʻi diabetes, ʻike ʻia ʻo ka mālama ʻana me ka ashwagandha i hōʻemi nui i ke kō koko, hemoglobin A1c (HbA1c), insulin, lipids koko, a me nā hōʻailona koʻikoʻi oxidative.
ʻO ke kumu ke kumu o kekahi mau pūhui i loko o ka ashwagandha - me ka mea i kapa ʻia ʻo withaferin A (WA) - he hana antidiabetic ikaika a hiki ke kōkua i ka hoʻoulu ʻana i nā cell e lawe i ka glucose mai ke kahe koko.
Eia naʻe, ua kaupalena ʻia ka noiʻi ʻana i kēia manawa, a pono nā haʻawina i hoʻolālā maikaʻi ʻia.
- 6. Hiki ke ho'ēmi i ka mumū
Loaʻa iā Ashwagandha nā pūhui, me ka WA, hiki ke kōkua i ka hōʻemi ʻana i ka mumū i ke kino.
Ua hōʻike ʻia nā haʻawina holoholona e kōkua pū ana ʻo WA e hōʻemi i ke kiʻekiʻe o nā protein inflammatory e like me interleukin-10 (IL-10), a aia kekahi mau hōʻike hiki ke kōkua ʻo ashwagandha i ka hōʻemi ʻana i nā hōʻailona inflammatory i loko o ke kanaka.
Ma kahi noiʻi 2021, hāʻawi nā mea noiʻi i ka poʻe me COVID-19 i kahi lāʻau Ayurvedic i loaʻa i ka 0.5 grams o ashwagandha a me nā mea kanu ʻē aʻe ʻelua i ka lā no 7 mau lā. Ua hōʻemi kēia i nā pae o nā mea komo i nā hōʻailona inflammatory CRP, IL-6, a me TNF-α i hoʻohālikelike ʻia me kahi placebo.
- 7. Hiki ke hoʻomaikaʻi i ka hana o ka lolo, me ka hoʻomanaʻo
ʻO ka lawe ʻana i ka ashwagandha hiki ke pōmaikaʻi i ka hana cognitive.
Ua loaʻa i kahi loiloi ʻelima mau noiʻi lapaʻau i nā hōʻike mua e hiki ai i ka ashwagandha ke hoʻomaikaʻi i ka hana cognitive i kekahi mau heluna kanaka, me ka poʻe ʻelemakule me ka maʻi cognitive haʻahaʻa a me ka poʻe me ka schizophrenia.
ʻO nā hana cognitive e pōmaikaʻi paha ia:
- hana hoʻokō
- noonoo
- manawa pane
- hana ma na hana noonoo
Ua hōʻike ʻia kahi haʻawina i loko o 50 mau pākeke ʻo ka lawe ʻana i ka 600 mg o ka ashwagandha extract i kēlā me kēia lā no 8 mau pule i alakaʻi i ka hoʻomaikaʻi nui ʻana i kēia mau hana i hoʻohālikelike ʻia me ka lawe ʻana i kahi placebo:
- hoʻomanaʻo koke a maʻamau
- noonoo
- ka wikiwiki hoʻoponopono ʻike
Ua ʻike nā mea noiʻi ʻo nā pūhui i loaʻa i ka ashwagandha, me ka WA, he hopena antioxidant i ka lolo, hiki ke pōmaikaʻi i ke olakino cognitive.
Eia naʻe, pono nā noiʻi hou aʻe ma mua o ka hiki ʻana i nā loea ke huki i nā hopena ikaika.
- 8. Hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka hiamoe
Nui ka poʻe e lawe i ka ashwagandha e hāpai i ka hiamoe hoʻomaha, a ke hōʻike nei kekahi mau hōʻike e kōkua paha ia i nā pilikia hiamoe.
No ka laʻana, ua ʻike ʻia kahi haʻawina ma 50 mau makahiki 65-80 ʻo ka lawe ʻana i ka 600 mg o ka aʻa ashwagandha i kēlā me kēia lā no 12 mau pule i hoʻomaikaʻi maikaʻi ʻia ka maikaʻi o ka hiamoe a me ka makaʻala noʻonoʻo ma ke ala ʻana i hoʻohālikelike ʻia me kahi mālama placebo.
Eia kekahi, ua ʻike ʻia kahi loiloi kumu hilinaʻi o ʻelima mau haʻawina kiʻekiʻe i ʻike ʻia ʻo ashwagandha i:
loaʻa i kahi hopena maikaʻi liʻiliʻi akā nui i ka maikaʻi o ka hiamoe holoʻokoʻa
e hoemi i ka hopohopo
kōkua i ka poʻe e ʻoi aku ka makaʻala i ko lākou ala ʻana
Ua ʻoi aku ka maikaʻi o nā hopena i ka poʻe me ka insomnia a me ka poʻe i lawe ma mua o 600 mg i kēlā me kēia lā no 8 mau pule a i ʻole.
ʻAiʻai
ʻO nā ʻōlelo paipai no ka dosingashwagandhaʻokoʻa. No ka laʻana, ua hōʻike ʻia ka noiʻi ʻana i nā doses mai ka 250-1,250 mg i kēlā me kēia lā e pono ai no nā kūlana like ʻole. E nīnau i kahi loea mālama ola inā he nīnau kāu e pili ana i ka dosing ashwagandha.
Hiki iā ʻoe ke lawe i ka ashwagandha ma nā ʻano he nui, ma ka pā hoʻokahi a i ʻole ka nui o nā dosis i kēlā me kēia lā. A hiki iā ʻoe ke lawe me ka ʻai a i ʻole ma ka ʻōpū ʻole.
Miranda Zhang