10 Mabhenefiti ehutano eAshwagandha (Withania somnifera)

Ashwagandha (Withania somnifera), inowanzonzi "Indian Winter cherry" kana kuti "Indian Ginseng," yaive musimboti wemishonga yechivanhu yechiIndia. Iwe unogona kunge uchijairana neAshwagandha Churna, hupfu hwakanyatsopepetwa uye hunogona kusanganiswa nemvura, ghee, kana huchi.

Rudzi urwu igwenzi diki, rakatetepa rinogona kusvika kureba 35-75 cm (14–30 mukati). Anokura zvakanyanya kubva padzinde pakati ari matavi etomentose. Mashizha akasvibira, ane elliptic mashizha anowanzo kureba 10–12 cm (3.9–4.7 mukati). Maruva akaita sebhero, madiki, egirinhi madiki muhukuru. Orange-tsvuku ndiyo ruvara rwemuchero wakaibva.

Midzi yeAshwagandha kana Withania somnifera yakagara ichishandiswa kurapa zvirwere zvakasiyana-siyana, zvinosanganisira kutadza ndangariro, arthritis, kupera simba, kushaya hope, zvirwere zveganda, kushushikana mupfungwa, kugaya zvokudya, uye chirwere cheshuga. Michero, mhodzi, uye kunyange mashizha zvose zvakashandiswa kurapa zvirwere zvakasiyana-siyana. Ngationgororei imwe neimwe zvakasiyana.

Verenga zvakare: Mabhenefiti ehutano eAshwagandha (Withania somnifera)

10 Mabhenefiti ehutano eAshwagandha (Withania somnifera)

Ashwagandha makuru emakemikari emakemikari anoipa ayo akasiyana ekurapa mabhenefiti. Nzira iyo inoshanda ndeyokuti zvirimwa zvose zvine zvakasiyana-siyana zvakasiyana-siyana zvinonzi phytochemicals.

Zvichitaurwa zviri nyore, aya phytochemicals aripo mumiti nekuti haakwanise kufamba, uye anoshanda mabasa akasarudzika. Mamwe ma phytochemicals anopindura kune ma antibodies ari kurwisa nekuita senge immune system.

Zvimwe zviripo nekuti chirimwa hachigone kufamba kuti chizvidzivirire uye chinoda kudzivirira zvipembenene kuti zvisazvidya. Mamwe phytochemicals anongobatsira mukukura kwechirimwa nekukurumidza.

Nekuti ashwagandha ine yakawanda yeaya phytochemicals, inobatsira zvakanyanya uye ine mhedzisiro yakanaka kune akawanda akasiyana masisitimu emuviri.

1. Kunobvisa Kuzvidya Mwoyo

Tichifunga kuti ashwagandha ndeye adaptogen, inobatsira muviri kubata nekushushikana. Inogona kuvandudza kushanda kwepfungwa uye kubatsira mukuderedza kusagadzikana uye zviratidzo zvekuora mwoyo.

Iyi miriwo inogona kuderedza zviratidzo muvarwere vane kushushikana uye kunetseka matambudziko, maererano neakawanda anodzorwa zvakanaka tsvakurudzo yevanhu. Kuzvidya mwoyo uye kushaya hope zvakaderedzwa neavhareji ye69% muongororo yemazuva makumi matanhatu yevakuru vane kusagadzikana kusingaperi, zvichienzaniswa ne11% muboka re placebo, kune avo vakatora ashwagandha supplements.

Kana iwe uchigara uchinetsekana, unogona kukwiza muviri wako neyakajairwa Ayurvedic oiri ine Ashwagandha seimwe yezvakakosha zvinoumba.

2. Zvekuzvimba

Kudavirira kwemuviri kuzvirwere zvakaita seutachiona, chepfu, uye kukuvadzwa kuzvimba. Kuti uzviwanezve, muviri unozogadzira anti-kuzvimba reaction.

Muviri, zvisinei, haugone kudzora mhinduro yekuzvimba kana paine marwadzo anoramba aripo. Marwadzo asingaperi uye kusaenzana ndiwo mhedzisiro.

Mazhinji Ayurvedic botanicals anobata kuenderera, kuzvimba kwakanyanya. Imwe yemakwenzi akadai yakaratidza kushanda mukudzikira kuzvimba ndeye ashwagandha. Tea yakagadzirwa kubva kumashizha e ashwagandha inoshanda mukuderedza kuzvimba.

3. Inodzivirira Mabundu

Ganda rinodzivirirwa kubva kuhutachiona kana mburwa nekuda kweiyo antibacterial uye antimicrobial maitiro eashwagandha mudzi.

Uyezve, inowedzera huwandu hwe collagen muganda, izvo zvinononoka kukwegura kweganda. Edza echisikigo kumeso mapaketi seupfu ashwagandha kana uine mburwa. Ashwagandha ndechimwe chezvinhu zvakakosha zveAyurvedic muNimrah Face Pack kubva kuKama Ayurveda.

Uku kurapwa kweacne kunobata kuputika uye matema, kunoderedza mavanga, kuburitsa toni yeganda, uye kunonyaradza kuzvimba.

4. Kurwisa Utachiona uye Boost Immune System

Wanga uchiziva here kuti imwe yezvikamu gumi neshanu mune yakakurumbira Lakshadi Thailam, inozivikanwa nekurapa fivha, kudzivirira hutachiona, uye kuwedzera kusadzivirirwa, ndeye ashwagandha? Nekuda kwehuwandu hwayo hweganda uye hutano hwakanakira, Lakshadi Thailam inoshandiswa semafuta ekukwiza muviri kune vacheche.

Ganda rinopisa kana rinonzwa rinodzikamiswa uye kunyaradzwa neashwagandha. Naizvozvo, yakanakira ganda revana vachangozvarwa. Kunyangwe zvirinani, iwe unogona kupa mucheche wako sipo yechisikigo ine ashwagandha seimwe yenzvimbo huru.

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5. ZveCancer

Zvinoenderana nekumwe tsvagiridzo, chikamu cheashwagandha chine aferin aids mukuiswa kweapoptosis, kana maseru egomarara akarongwa kufa.

Zvinotadzisawo kugadzirwa kwemasero egomarara matsva munzira dzinoverengeka. Withaferin inokanganisa basa remasero emukenza nekukurudzira kugadzirwa kweiyo reactive oxygen marudzi (ROS) mukati memasero.

Uyezve, zvidzidzo zvinoratidza kuti inogona kubatsira mukurapa kwekenza dzakawanda, kusanganisira ovarian, zamu, mapapu, colon, uye kenza yeuropi.

Mune kumwe kuyedzwa kwakadai, neaferin chete kana musanganiswa nemushonga unorwisa gomarara zvakanyanya kunonoka kukura kwemamota emaovarian mumakonzo aive nawo.

Kuitwa kwacho kunofungidzirwawo kuti kumisa gomarara kupararira kune dzimwe nhengo.

6. Yekurapa kweAlzheimer

Maererano nekutsvagisa, ashwagandha inodzivirira kuvandudzwa kwebeta-amyloid plaques. Munhu ane chirwere cheurourodegenerative senge Alzheimer's, senge plaques, ayo anofungidzirwa kuti anouraya kumasero europi, uye anoumba muuropi hwavo.

Vatsvagiri veNational Brain Research Center (NBRC) vakaedza mbeva dzakabatwa neAlzheimer. Kugona kuziva kwembeva kwakavandudzika zvakanyanya mushure memazuva mashoma ekurapwa.

Mushure memwedzi, kushanda kwehuropi hwembeva kwaive kwadzoreredzwa, uye huwandu hweamyloid plaque muhuropi hwadzo hwakanga hwadzikira.

Zvinoenderana nezvidzidzo, ashwagandha inomutsa puroteni muchiropa inobvisa amyloid kubva kuhuropi pane kushandura zvakananga chemistry yehuropi.

7. Kurapa Asma

Mamiriro ekufema anozivikanwa seasthma anogona kukonzera kuoma kwechipfuva, kukosora, kufema, uye kupfupika kwekufema. Varwere veAsthma vanogona kuwana Ashwagandha kuve yakabudirira ese-yakasikwa nzira yekurapa.

Asthma inogona kuunzwa nezvinhu zvakasiyana-siyana, zvinosanganisira huruva, mukume, kushushikana, kufunganya, kusvibiswa, nezvimwe. Mishonga yevakuru uye yevana asima yakanyorwa mune akasiyana mabhuku eAyurveda. Inosanganisira kushandiswa kwemishonga yeayurvedic uye herbs mukuwedzera kune yakakura kugadzirisa mararamiro.

Kana ashwagandha midzi ikapinzwa, kushushikana kunodzikira, izvo zvinobatsira mamiriro ekufema akadai.

8. Yekurapa Ulcer

Zvinoenderana netsvagiridzo, ashwagandha inogona kunge iri yechisikigo kurapwa kwemaronda. Zvironda zvinogona kuumba kubva mukukuvadzwa kusvika mudumbu maronda anonzi gastric ulcers. Njodzi yeronda inogonawo kukwira semugumisiro wekushungurudzika, zvose mupfungwa uye mumuviri.

Kwete chete ashwagandha inorapa maronda, asi inogona zvakare kuderedza njodzi yavo. Zvidzidzo izvi zvakare zvinoratidza kuti Ashwagandha, ingave iri yega kana yakasanganiswa nemamwe maherbs, inogona kuderedza mudumbu acid, kudzivirira kukura kwemaronda anorwadza.

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9. Zvechirwere cheshuga

Kurwisa chirwere cheshuga kwakaoma nekuti unofanirwa kugadzirisa mararamiro ako uye kuwedzera mushonga mutsva wemishonga kumararamiro ako ezuva nezuva.

Migumisiro yakaipa yemapiritsi ose aunotora ndiyo inonyanya kuoma pairi. Mishonga yeAyurvedic, zvisinei, inoitirwa kurapa pasina kukonzeresa mhedzisiro yavo pachavo.

Ivo vanozivikanwa nekurapa zvachose chirwere uye kudzorera muviri wako nepfungwa kuhutano.

Ashwagandha inodzora kugadzirwa kwe insulin yemuviri mukurapa chirwere cheshuga. Kuwedzera kukwanisa kweropa kuputsa glucose, kunokurudzira kusunungurwa kwe insulini muropa.

Nokuita izvi, unogona kuva nechivimbo chokuti muviri wako uri kuchengeta makabhohaidhiretsi ayo ane ngozi shoma.

Nekuda kweizvozvo, paunogara uchimedza maAshwagandha anotora, mazinga ako eshuga eropa anoramba akaderera. Ashwagandha inogonawo kupesvedzera general metabolism yemuviri, inovandudza kuraswa kwemarara uye kugara zvakanaka.

Yakaratidzwa kuva yakanyanya kubudirira kune avo vane Type 2 chirwere cheshuga.

10. Nokuda kwekureruka

Iwe unogara uchinetseka pamusoro pekurema here? Iwe unogona kuderedza uye kuchengetedza uremu hwako nekushandiswa kweashwagandha. Ashwagandha inotengeswa zvakare mune capsule fomu, kunyangwe zvichikurudzirwa kuti utore sehupfu inogadzirwa kubva kumashizha akaomeswa echirimwa.

Imwe teaspoon yeashwagandha powder inogona kusanganiswa negirazi remukaka uye humwe huchi. Cardamom inogona kuverengerwa kuwedzera kunaka, kukurumidza metabolism, uye kubatsira kugaya.

Zvakanakira kusanganisa ashwagandha mukudya kwako uye zvenguva dzose zvizorwa zvakaongororwa mune iyi runyorwa. Kunyangwe paine zvakawanda zvakanakira, iyi rondedzero haina-inosanganisirwa.

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Nutritional value of Ashwagandha (Withania somnifera)

1. Mapuroteni: Ashwagandha midzi poda ine 3.9 magiramu pa100 magiramu, ayo anotsigira kugadzirisa tsandanyama, immune immune, uye kugadzirwa kwehomoni.

2. Carbohydrates: Ne 49.9 magiramu pa 100 magiramu, makabhohaidhiretsi anopa simba rinoramba riripo, rinobatsira mukugadzirisa metabolic uye kutsungirira kwemuviri.

3. Crude Fiber: Inopa 32.3 magiramu pa100 magiramu, iyi fiber yekudya inosimudzira hutano hwekugaya, inogadzirisa mafambiro ematumbo, uye inobatsira kuchengetedza mazinga ehuga.

4. Mafuta: Pa 0.3 magiramu pa100 magiramu, iyo yakaderera mafuta yemukati inobatsira kune cell membrane kutendeseka uye kunwa kwemafuta-soluble mavhitamini pasina akawandisa macalorie.

5. Madota (Zvicherwa): Iine 4.41 magiramu pa100 magiramu, izvi zvinomiririra zvese zvicherwa zvemukati zvakakosha kune hutano hwemapfupa, electrolyte chiyero, uye enzymatic maitiro.

6. Calcium: Ne 23 milligrams pa 100 gramu, calcium inosimbisa mapfupa nemazino, inotsigira kuputika kwemhasuru, uye inobatsira mukusaina tsinga.

7. Simbi: Kupa 3.3 milligrams pa100 gramu, iron yakakosha pakufambisa oksijeni muropa, kugadzirwa kwesimba, uye kudzivirira kupererwa neropa.

8. Vitamin C: Pa 5.8 milligrams pa 100 gramu, vhitamini iyi inowedzera immune function, inoita se antioxidant, uye inowedzera collagen synthesis.

9. Withanolides: Key steroidal lactones senge neaferin A uye neanolide A aripo, achipa adaptogenic zvimiro zvinobatsira kurwisa kushushikana uye kuzvimba.

10. Alkaloids: Kusanganisira neanine uye somniferine, aya macomputer anobatsira pakunyaradza uye anti-anxiety mhedzisiro, inotsigira tsinga system hutano.

Humbowo hweSainzi uye Nyaya Dzidzo paAshwagandha (Withania somnifera)

1. Lopresti et al. (2019): Mune ino randomized, kaviri-mapofu, placebo-inodzorwa kudzidza kunosanganisira kushushikana, vanhu vakuru vane hutano, kuwedzera ne 240 mg yeyakajairwa ashwagandha yakatorwa kwemazuva makumi matanhatu zvakanyanya kuderedzwa zvibodzwa paHamilton Anxiety Rating Scale uye yakaratidza kuderera-kwakakosha kuderedzwa paKuora mwoyo, Kuzvidya Mwoyo, uye Stress Scale-21 kuwedzeredza nekunetsekana kwenzvimbo. hypothalamus-pituitary-adrenal axis. (Lopresti, A. L., Smith, S. J., & D'Andrea, A. (2019). Ongororo yezvekudzoreredza kushushikana uye zviito zvemishonga zveashwagandha (Withania somnifera) inotorwa: Chidzidzo chisina kurongeka, chipofu-mapofu, chinodzorwa ne placebo. Mushonga, 98(37), Chinyorwa e17186.

2. Gopukumar et al. (2021): Mune randomized, kaviri-mapofu, placebo-inodzorwa kudzidza nevakuru vane 125 vakamanikidzwa, zuva nezuva 300 mg ashwagandha midzi inotorwa kwemazuva makumi mapfumbamwe yakavandudza mashandiro enjere sendangariro nekutarisa, kuderedza kushushikana kwemazinga, kudzikisa serum cortisol, uye kukwidziridzwa kwekurara uye kugara zvakanaka kwepfungwa. (Gopukumar, K., Thanawala, S., Somepalli, V., Thamatam, V. B., & Chauhan, S. (2021) Kushanda uye kuchengetedzwa kweAshwagandha midzi inotorwa pamabasa ekuziva muvanhu vane hutano, vakamanikidzwa vakuru: Chidzidzo chisingaverengeki, mapofu maviri, placebo-controlled controlled. 8254344.)

3. Chauhan et al. (2022): Muyedzo we8-week-randomized, double-mapofu, placebo-inodzorwa muvarume vakuru vane chishuwo chakaderera chepabonde chakawana kuti 600 mg zuva nezuva ashwagandha midzi inobvisa yakavandudza hutano hwepabonde uye yakawedzera serum testosterone mazinga. (Chauhan, S., Salve, J., & Pandit, S. (2022). Mhedzisiro yeyakamisikidzwa midzi yeashwagandha (Withania somnifera) pakugara zvakanaka uye kuita zvepabonde muvarume vakuru: Chiyedzo chinodzorwa zvisina mwero. Health Science Reports, 5(4), Chinyorwa e741.)

4. Speers et al. (2021): Ongororo iyi yezvidzidzo yakaratidza ashwagandha midzi uye mashizha anotorwa akadzikisa kushushikana, kusagadzikana, kushushikana, uye kushaya hope zviratidzo mumhuka uye nemiedzo yevanhu kuburikidza nemodulation yeHPA, GABAergic, uye serotonergic nzira. (Speers, A. B., et al. (2021). Mhedzisiro yeAtania somnifera (Ashwagandha) pakushushikana uye kushungurudzika kunokonzerwa neuropsychiatric kusagadzikana, kuora mwoyo, uye kushaya hope. Current Neuropharmacology, 19 (9), 1468-1495.)

5. Wiciński et al. (2023): Muongororo iyi, ashwagandha midzi inobvisa inosimudzira thyroid basa nekuwedzera T3 uye T4 uku ichidzikisa TSH, yakajairwa cortisol muadrenals, uye yakagadziridzwa mahormone ekubereka seLH neFSH muvarume, achibatsira endocrine hutano uye kubereka. (Wiciński, M., & others. (2023). Ashwagandha inogona kubatsira endocrine system here?-Ongororo. International Journal of Molecular Sciences, 24(22), Chinyorwa 16513.)

Mibvunzo Inowanzo Kubvunzwa Nezve Ashwagandha (Withania somnifera)

1. Chii chinonzi Ashwagandha (Withania somnifera)? Iyo inogara yakasvibira shrub inowanikwa kuIndia, Africa, uye Middle East, inoshandiswa muAyurvedic mushonga kune yayo adaptogenic zvimiro kubva pamudzi nemashizha.

2. Ndezvipi zvakakosha zvehutano zveashwagandha? Inoderedza kushushikana uye kushushikana, inovandudza kurara, inosimudzira kugona kwekuziva, inosimudzira testosterone uye hutano hwepabonde muvarume, uye inotsigira endocrine hutano.

3. Ashwagandha ingashandiswa sei? Kazhinji semudzi unobviswa mumakapisi, poda, kana tii, ine madosi kubva pa300-600 mg zuva nezuva, asi bvunza mupi wehutano kuti uwane zano remunhu.

4. Pane here mhedzisiro yeashwagandha? Zvakajairwa zvinosanganisira kugumbuka kwegastrointestinal zvishoma, kukotsira, kana musoro; kazhinji inobvumirwa kushandiswa kwenguva pfupi kusvika kumwedzi mitatu.

5. Ashwagandha yakachengeteka kumunhu wese here? Hazvikurudzirwi kune vakadzi vane pamuviri kana vanoyamwisa, avo vane autoimmune zvirwere, kana pamishonga yethyroid nekuda kwekugona kusangana; kuchengetedzwa kwenguva refu hakuzivikanwi.

6. Ashwagandha inogona kubatsira here nekushushikana uye kunetseka? Ehe, zvidzidzo zvinoratidza kuti inodzikisa cortisol uye inoderedza kusagadzikana zviratidzo nekugadzirisa iyo HPA axis.

7. Ashwagandha inovandudza kurara here? Inogona kuwedzera kunaka kwekurara, kunyanya muvanhu vakamanikidzwa, nekuderedza kushaya hope uye kukurudzira kuzorora.

8. Ndezvipi zvinovaka muviri zviri mu ashwagandha? Inosanganisira mapuroteni, makabhohaidhiretsi, faibha, zvicherwa zvakaita sesimbi uye calcium, vhitamini C, uye bioactive makomisheni akadai neanolides uye alkaloids.

9. Ashwagandha inogona kuwedzera testosterone here? Tsvagiridzo inoratidza kuti inowedzera mazinga e testosterone muvarume, inovandudza kuita zvepabonde uye kubereka.

10. Ko ashwagandha inobata sei mahormone? Inoenzanisa mahomoni ethyroid, inoderedza cortisol, uye inotsigira mahomoni ekubereka, inobatsira zvachose endocrine basa.

Iwe une chero mibvunzo, mazano, kana mipiro? Kana zvirizvo, ndapota inzwa wakasununguka kushandisa bhokisi rekutaura pazasi kugovera pfungwa dzako. Tinokukurudzirawo kuti ugoverane nomutsa mashoko aya nevamwe vangabatsirwa nawo. Sezvo tisingakwanisi kusvika munhu wose panguva imwe chete, tinoonga zvechokwadi rubatsiro rwenyu mukuparadzira shoko. Ndinokutendai zvikuru nerutsigiro rwenyu uye nokugoverana!

Disclaimer: Ichi chinyorwa ndechekudzidzisa uye ruzivo chete. Mabhenefiti ehutano anotsanangurwa anobva patsvagiridzo yesainzi uye ruzivo rwechinyakare. Havasi kutsiva zano renyanzvi rekurapa, kuongororwa, kana kurapwa. Gara uchibvunzurudza nyanzvi yezvehutano usati washandisa chero mushonga kana mushonga wepanyama wezvinangwa zvekurapa.

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