Fa’idodin Lafiya 10 na Ashwagandha (Withania somnifera)

Ashwagandha (Withania somnifera), galibi ana kiranta "Cherry Winter Winter" ko "Indiya Ginseng," ya kasance jigon magungunan Indiyawan gargajiya. Kuna iya saba da Ashwagandha Churna, wani foda da aka siffata a hankali kuma ana iya haɗa shi da ruwa, ghee, ko zuma.

Wannan nau'in dan kadan ne, shrub mai laushi wanda zai iya kaiwa tsayin 35-75 cm (14-30 in). Radially girma daga kara a tsakiyar su ne tomentose rassan. Ganyen maras kyau, ganyen elliptical yawanci tsayin su ya kai 10-12 cm (3.9-4.7 in). Furannin furanni masu siffar kararrawa, ƙanana, koren furanni kaɗan ne. Orange-ja shine launin cikakke 'ya'yan itace.

Tushen Ashwagandha ko Withania somnifera a tarihi an yi amfani da su don warkar da cututtuka da yawa, gami da ɓacin rai, ciwon kai, maƙarƙashiya, rashin bacci, cututtukan fata, damuwa, matsalolin narkewar abinci, da ciwon sukari. An yi amfani da 'ya'yan itatuwa, tsaba, har ma da ganyen don magance cututtuka iri-iri. Bari mu bincika kowannensu dabam.

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Fa'idodin Lafiya 10 na Ashwagandha (Withania somnifera)

Babban abubuwan sinadaran Ashwagandha suna ba shi fa'idodin warkewa na musamman. Yadda yake aiki shine duk tsire-tsire sun ƙunshi nau'ikan abubuwa na musamman waɗanda aka sani da phytochemicals.

A taƙaice, waɗannan phytochemicals suna cikin tsire-tsire saboda ba su iya motsawa, kuma suna yin ayyuka na musamman. Wasu phytochemicals suna amsawa ga ƙwayoyin rigakafi waɗanda ke kai hari ta hanyar aiki azaman tsarin rigakafi.

Wasu suna can saboda shuka ba zai iya motsawa don kare kansa ba kuma yana buƙatar hana kwari cinye su. Wasu phytochemicals suna taimakawa kawai ga ci gaban shuka da sauri.

Saboda ashwagandha ya ƙunshi yawancin waɗannan sinadarai na phytochemicals, yana da taimako na musamman kuma yana da tasiri mai kyau akan tsarin jiki daban-daban.

1. Yana kawar da damuwa

Ganin cewa ashwagandha shine adaptogen, yana taimakawa jiki wajen jure damuwa. Zai iya inganta aikin tunani kuma yana taimakawa wajen rage damuwa da alamun damuwa.

Wannan ganyen na iya rage alamun bayyanar cututtuka a cikin marasa lafiya masu fama da damuwa da matsalolin damuwa, bisa ga binciken ɗan adam da aka sarrafa da yawa. An rage yawan damuwa da rashin barci da matsakaicin 69% a cikin nazarin kwanaki 60 na manya da damuwa na yau da kullum, idan aka kwatanta da 11% a cikin rukunin placebo, ga wadanda suka dauki nauyin ashwagandha.

Idan kuna fama da damuwa akai-akai, zaku iya tausa jikin ku tare da man Ayurvedic na gargajiya wanda ya ƙunshi Ashwagandha a matsayin ɗaya daga cikin manyan abubuwan.

2. Ga Kumburi

Amsar dabi'ar jiki ga cututtuka kamar kamuwa da cuta, guba, da rauni shine kumburi. Don dawo da kanta, jiki zai haifar da halayen anti-mai kumburi.

Jiki, duk da haka, ba zai iya sarrafa amsawar kumburi ba lokacin da akwai ciwo mai tsanani. Ciwo na yau da kullun da rashin daidaituwa sune sakamakon.

Yawancin Ayurvedic botanicals suna kula da ci gaba da kumburi. Ɗayan irin wannan ganyen da ya nuna inganci wajen rage kumburi shine ashwagandha. Tea da aka yi daga ganyen ashwagandha yana da tasiri wajen rage kumburi.

3. Yana hana kurajen fuska

Fatar tana da kariya daga cututtuka ko kuraje saboda halayen antibacterial da antimicrobial na tushen ashwagandha.

Bugu da ƙari, yana ƙara adadin collagen a cikin fata, wanda ke jinkirta tsufa na fata. Gwada fakitin fuska na halitta kamar foda ashwagandha idan kuna da kuraje. Ashwagandha yana ɗaya daga cikin mahimman kayan aikin Ayurvedic a cikin Fakitin Fuskar Nimrah daga Kama Ayurveda.

Wannan maganin kurajen fuska yana maganin karyewa da bakar fata, yana rage tabo, yana daidaita sautin fata, yana kuma kwantar da kumburi.

4. Yaki da Kamuwa da Kamuwa da Kariya

Shin kun san cewa daya daga cikin abubuwa 15 na sanannen Lakshadi Thailam, wanda ya shahara wajen magance zazzabi, hana kamuwa da cuta, da kara rigakafi, shine ashwagandha? Saboda fa'idodin fatar sa da yawa, ana amfani da Lakshadi Thailam azaman man tausa jiki ga jarirai.

Fata mai kumburi ko m yana kwantar da hankali kuma ashwagandha. Saboda haka, yana da kyau ga fata mai laushi ga jarirai. Har ma mafi kyau, zaku iya ba wa jaririnku sabulun halitta wanda ke da ashwagandha a matsayin ɗaya daga cikin manyan abubuwan.

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5. Domin ciwon daji

Dangane da wasu bincike, sashin ashwagandha tare da aferin yana taimakawa wajen shigar da apoptosis, ko ƙwayoyin kansar da ke shirin mutuwa.

Hakanan yana hana haɓakar sabbin ƙwayoyin cutar kansa ta hanyoyi da yawa. Withaferin yana rinjayar aikin ƙwayoyin kansa ta hanyar ƙarfafa samar da nau'in oxygen mai amsawa (ROS) a cikin sel.

Bugu da ƙari, nazarin ya nuna cewa yana iya taimakawa wajen maganin ciwon daji da yawa, ciki har da ovarian, nono, huhu, hanji, da kuma kansar kwakwalwa.

A daya daga cikin irin wannan gwaji, withaferin kadai ko a hade tare da maganin ciwon daji ya rage saurin ci gaban ciwan ovarian a cikin berayen da ke da su.

Ana kuma tunanin tsarin zai hana cutar kansa yaduwa zuwa wasu gabobin.

6. Domin Maganin Alhazai

A cewar bincike, ashwagandha yana hana haɓakar beta-amyloid plaques. Mutum yana da cututtukan neurodegenerative kamar Alzheimer's, irin su plaques, waɗanda ake tsammanin suna da haɗari ga ƙwayoyin kwakwalwa, kuma suna samuwa a cikin kwakwalwarsu.

Masu bincike a Cibiyar Nazarin Kwakwalwa ta Kasa (NBRC) sun gwada berayen da ke fama da cutar Alzheimer. Ƙarfin fahimtar mice ya inganta sosai bayan ƴan kwanaki na jiyya.

Bayan wata guda, aikin kwakwalwar berayen ya dawo daidai, kuma adadin amyloid plaques a cikin kwakwalwar su ya ragu.

Kamar yadda bincike ya nuna, ashwagandha yana motsa furotin a cikin hanta wanda ke share amyloid daga kwakwalwa maimakon canza sinadarai na kwakwalwa kai tsaye.

7. Maganin Asthma

Yanayin numfashi da aka sani da asma na iya haifar da matsewar ƙirji, tari, hushi, da ƙarancin numfashi. Marasa lafiyan asma na iya samun Ashwagandha a matsayin babban zaɓi na magani na halitta mai nasara.

Ana iya haifar da asma ta abubuwa iri-iri, ciki har da kura, pollen, damuwa, damuwa, gurɓataccen yanayi, da sauransu. Ana jera jiyya ga manya da ciwon asma na yara a cikin adabin Ayurveda daban-daban. Ya ƙunshi amfani da magungunan ayurvedic da ganyaye ban da ingantaccen tsarin rayuwa.

Lokacin da tushen ashwagandha ya cika, damuwa yana raguwa, wanda ke amfana da yanayin numfashi kamar wannan.

8. Domin Maganin Ulcer

Bisa ga bincike, ashwagandha na iya zama maganin ulcer na halitta. Ciwon gyambon da zai iya fitowa daga rauni zuwa ga rufin ciki ana kiransa gyambon ciki. Har ila yau, haɗarin ciwon huhu na iya tashi a sakamakon damuwa, na hankali da na jiki.

Ba wai kawai ashwagandha ke warkar da ciwon ciki ba, har ma yana iya rage haɗarinsu. Har ila yau, binciken ya nuna cewa Ashwagandha, ko dai shi kadai ko a hade tare da wasu ganye, na iya rage yawan adadin acid na ciki, yana hana ci gaban ulcers.

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9. Ga Ciwon Suga

Yaƙin ciwon sukari yana da ƙalubale saboda dole ne ku daidaita salon rayuwar ku kuma ku ƙara sabon tsarin magani a cikin ayyukan yau da kullun.

Mummunan illar duk magungunan da kuke sha shine mafi girman al'amari nasa. Magungunan Ayurvedic, duk da haka, ana nufin su bi da su ba tare da haifar da wani mummunan tasiri na nasu ba.

Sun shahara don warkar da rashin lafiya gaba ɗaya da dawo da jikinka da tunaninka ga lafiya.

Ashwagandha yana sarrafa samar da insulin na jiki a cikin maganin ciwon sukari. Inganta ikon jini don rushe glucose, yana haɓaka sakin insulin a cikin jini.

Ta yin wannan, ƙila ka kasance da tabbaci cewa jikinka yana adana carbohydrates waɗanda ba su da haɗari.

Sakamakon haka, lokacin da kuke sha a kai a kai a cikin abubuwan Ashwagandha, matakan sukarin jinin ku suna raguwa. Ashwagandha kuma na iya yin tasiri ga tsarin aikin jiki na gabaɗaya, wanda zai inganta zubar da sharar gida da lafiya gabaɗaya.

An nuna cewa yana da nasara musamman ga waɗanda ke da nau'in ciwon sukari na 2.

10. Domin Rage nauyi

Kuna yawan damuwa game da sanya nauyi? Kuna iya ragewa da kula da nauyin ku tare da amfani da ashwagandha. Hakanan ana siyar da Ashwagandha a cikin nau'in capsule, kodayake ana ba da shawarar ku ɗauki shi azaman foda da aka samar daga busasshen ganyen shuka.

Za a iya hada teaspoon daya na foda ashwagandha tare da gilashin madara da wasu zuma. Ana iya haɗa Cardamom don haɓaka dandano, saurin metabolism, da taimakawa narkewa.

An bincika fa'idodin haɗa ashwagandha a cikin abincin ku da kayan kwalliya na yau da kullun a cikin wannan jeri. Kodayake akwai fa'idodi da yawa, wannan jeri ba ya haɗa da duka.

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Darajar abinci mai gina jiki na Ashwagandha (Withania somnifera)

1. Protein: Ashwagandha tushen foda ya ƙunshi gram 3.9 a kowace gram 100, wanda ke tallafawa gyaran tsoka, aikin rigakafi, da samar da hormone.

2. Carbohydrates: Tare da gram 49.9 a kowace gram 100, carbohydrates suna samar da tushen makamashi mai dorewa, yana taimakawa cikin tafiyar matakai na rayuwa da juriya ta jiki.

3. Danyen Fiber: Bayar da gram 32.3 a kowace gram 100, wannan fiber na abinci yana inganta lafiyar narkewar abinci, yana daidaita motsin hanji, kuma yana taimakawa kiyaye matakan sukari na jini.

4. Fat: A 0.3 grams a kowace gram 100, ƙananan abun ciki yana ba da gudummawa ga amincin membrane na sel da sha na bitamin mai-mai narkewa ba tare da adadin kuzari ba.

5. Ash (Ma'adanai): Ya ƙunshi gram 4.41 a kowace gram 100, wannan yana wakiltar ma'adinan gabaɗaya da ke da mahimmanci ga lafiyar kashi, ma'aunin lantarki, da halayen enzymatic.

6. Calcium: Tare da milligrams 23 a kowace gram 100, calcium yana ƙarfafa ƙasusuwa da hakora, yana tallafawa ƙanƙantar tsoka, kuma yana taimakawa wajen siginar jijiya.

7. Iron: Samar da milligrams 3.3 a kowace gram 100, baƙin ƙarfe yana da mahimmanci don jigilar iskar oxygen a cikin jini, samar da makamashi, da hana anemia.

8. Vitamin C: A milligrams 5.8 a kowace gram 100, wannan bitamin yana haɓaka aikin rigakafi, yana aiki azaman antioxidant, kuma yana haɓaka haɓakar collagen.

9. Matsalolin: Maɓallin lactones na steroidal kamar withaferin A da withanolide A suna nan, suna ba da kaddarorin adaptogenic waɗanda ke taimakawa magance damuwa da kumburi.

10. Alkaloids: Ciki har da withanine da somniferine, waɗannan mahadi suna ba da gudummawa ga tasirin kwantar da hankali da damuwa, suna tallafawa lafiyar tsarin juyayi.

Shaidar Kimiyya da Nazarin Harka akan Ashwagandha (Withania somnifera)

1. Lopresti da al. (2019): A cikin wannan bazuwar, makafi biyu, binciken da aka sarrafa na placebo wanda ya shafi damuwa, manya masu lafiya, kari tare da 240 MG na daidaitaccen tsantsa ashwagandha na kwanaki 60 ya rage yawan maki akan Siffar Ma'aunin Tashin hankali na Hamilton kuma ya nuna raguwar kusan-mahimmanci akan Bacin rai, Damuwa, da Stress Scale-21 idan aka kwatanta da haɓakar haɓakawa ta hanyar rage damuwa a cikin 21. hypothalamus-pituitary-adrenal axis. (Lopresti, A. L., Smith, S. J., & D'Andrea, A. (2019). Binciken bincike game da damuwa da damuwa da ayyukan magunguna na ashwagandha (Withania somnifera) tsantsa: Bazuwar, makafi biyu, nazarin placebo. Medicine, 98 (37), Article e1718

2. Gopukumar da al. (2021): A cikin bazuwar, makafi biyu, mai sarrafa wuribo karatu tare da 125 tsofaffi masu damuwa, yau da kullum 300 MG ashwagandha tushen tsantsa na tsawon kwanaki 90 ya inganta ayyukan tunani kamar ƙwaƙwalwar ajiya da mayar da hankali, rage matakan damuwa, saukar da kwayar cutar cortisol, da haɓaka ingancin barci da jin dadi. (Gopukumar, K., Thanawala, S., Somepalli, V., Thamatam, V. B., & Chauhan, S. (2021) inganci da aminci na tushen tushen Ashwagandha akan ayyukan fahimi a cikin lafiya, manya da aka jaddada: Bazuwar, makafi biyu, nazarin sarrafa wuribo. Shaida-Based 2020 Magungunan Magunguna, Shaida-Based20. 8254344.)

3. Chauhan da al. (2022): Wani 8-week bazuwar, makafi biyu, gwajin gwajin gwaji a cikin maza masu girma da ƙananan sha'awar jima'i sun gano cewa 600 MG kowace rana ashwagandha tushen cirewa ya inganta jin daɗin jima'i da kuma ƙara yawan matakan testosterone. (Chauhan, S., Salve, J., & Pandit, S. (2022) Sakamakon daidaitaccen tushen tushen ashwagandha (Withania somnifera) akan jin daɗin jin daɗi da yin jima'i a cikin maza masu girma: Gwajin gwajin da bazuwar. Rahoton Kimiyyar Lafiya, 5 (4), Mataki na ashirin da e741.)

4. Masu magana da al. (2021): Wannan bita na nazarin ya nuna tushen ashwagandha da ganyen ganye sun rage damuwa, damuwa, damuwa, da alamun rashin barci a cikin gwaji na dabba da ɗan adam ta hanyar daidaitawa na HPA, GABAergic, da hanyoyin serotonergic. (Speers, A.B., et al. (2021). Sakamakon Withania somnifera (Ashwagandha) akan danniya da damuwa da ke da alaƙa da cututtukan neuropsychiatric damuwa, damuwa, da rashin barci. Neuropharmacology na yanzu, 19 (9), 1468-1495.)

5. Wiciński da al. (2023): A cikin wannan bita, tushen tushen ashwagandha ya inganta aikin thyroid ta hanyar ƙara T3 da T4 yayin da ragewar TSH, cortisol na al'ada a cikin adrenal, da inganta yanayin haifuwa kamar LH da FSH a cikin maza, suna amfanar lafiyar endocrin da haihuwa. (Wiciński, M., da sauransu. (2023) Ashwagandha zai iya amfana da tsarin endocrin?-Bita. Jarida ta Duniya na Kimiyyar Kwayoyin Halitta, 24 (22), Mataki na ashirin da 16513.)

Tambayoyin da ake yawan yi Game da Ashwagandha (Withania somnifera)

1. Menene Ashwagandha (Withania somnifera)? Yana da tsire-tsire masu tsire-tsire masu tsire-tsire zuwa Indiya, Afirka, da Gabas ta Tsakiya, ana amfani da su a cikin maganin Ayurvedic don abubuwan da suka dace daga tushen da ganye.

2. Menene babban amfanin kiwon lafiya na ashwagandha? Yana rage damuwa da damuwa, inganta barci, inganta aikin tunani, haɓaka testosterone da jin daɗin jima'i a cikin maza, kuma yana tallafawa lafiyar endocrin.

3. Ta yaya za a iya amfani da ashwagandha? Yawanci azaman tushen cirewa a cikin capsules, foda, ko teas, tare da allurai masu kama da 300-600 MG kowace rana, amma tuntuɓi mai bada sabis na kiwon lafiya don keɓaɓɓen shawara.

4. Akwai wasu illolin ashwagandha? Wadancan sun haɗa da ƙananan ciwon ciki, bacci, ko ciwon kai; gabaɗaya yana da kyau a yi amfani da shi na ɗan gajeren lokaci har zuwa watanni 3.

5. Shin ashwagandha lafiya ga kowa? Ba a ba da shawarar ga mata masu juna biyu ko masu shayarwa ba, waɗanda ke da cututtukan autoimmune, ko kan magungunan thyroid saboda yuwuwar hulɗar; aminci na dogon lokaci ba a sani ba.

6. Shin ashwagandha zai iya taimakawa tare da damuwa da damuwa? Ee, nazarin ya nuna yana rage cortisol kuma yana rage alamun damuwa ta hanyar daidaita ma'aunin HPA.

7. Shin ashwagandha inganta barci? Yana iya haɓaka ingancin barci, musamman a cikin mutane masu damuwa, ta hanyar rage rashin barci da haɓaka shakatawa.

8. Wadanne sinadirai ne ke cikin ashwagandha? Ya hada da sunadarai, carbohydrates, fiber, ma'adanai kamar baƙin ƙarfe da alli, bitamin C, da mahadi masu rai irin su withanolides da alkaloids.

9. Shin ashwagandha zai iya haɓaka testosterone? Bincike ya nuna yana ƙara matakan testosterone a cikin maza, inganta aikin jima'i da haihuwa.

10. Ta yaya ashwagandha ke shafar hormones? Yana daidaita hormones na thyroid, yana rage cortisol, kuma yana tallafawa hormones na haifuwa, yana amfana da aikin endocrin gaba ɗaya.

Kuna da wasu tambayoyi, shawarwari, ko gudummawa? Idan haka ne, da fatan za a yi amfani da akwatin sharhi da ke ƙasa don raba ra'ayoyin ku. Muna kuma ƙarfafa ku ku raba wannan bayanin tare da wasu waɗanda za su iya amfana da shi. Tun da ba za mu iya isa ga kowa a lokaci ɗaya ba, muna godiya da taimakon da kuka taimaka wajen yada kalmar. Na gode sosai don goyon bayan ku da kuma rabawa!

Rashin yarda: Wannan labarin don dalilai ne na ilimi da bayanai kawai. Amfanin kiwon lafiya da aka kwatanta sun dogara ne akan binciken kimiyya da ilimin gargajiya. Ba su zama madadin shawarwarin ƙwararrun likita ba, ganewar asali, ko magani. Koyaushe tuntuɓi ƙwararrun kiwon lafiya kafin amfani da kowane ganye ko magani na halitta don dalilai na likita.

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