Iingcambu kunye nemifuno zisetyenziselwa amayeza kangangeenkulungwane. I-Ashwagandha (Withania somnifera) sisityalo esingenatyhefu esifumene ingqalelo yoluntu ngenxa yeenzuzo ezininzi zempilo. Le mifuno, ekwabizwa ngokuba yicherry yasebusika okanye iginseng yaseIndiya, ibisetyenziswa eAyurveda amakhulu eminyaka.
I-Ayurveda yinkqubo yonyango yemveli esetyenziswa ngamaIndiya ukunyanga izigulo ezahlukeneyo ezifana nokungalali kunye ne-rheumatism. Iingcali zisebenzisa ingcambu ye-ashwagandha njenge-tonic ngokubanzi ukonyusa amandla kunye nokunciphisa uxinzelelo.
Ukongezelela, ezinye iingcali zikholelwa ukubaingcambu ye-ashwagandha isicatshulwakunokuba luncedo kunyango lwe-Alzheimer kunye neentlobo ezithile zomhlaza.

Kweli nqaku, sijonga kwiinzuzo ezilithoba eziqinisekisiweyo zezempilo ze-ashwagandha. Siza kugubungela nezinye izihloko ezifana nobungozi obunokubakho be-ashwagandha kunye neendlela zokuthatha i-ashwagandha.

I-Ashwagandha, ekwabizwa ngokuba yiAshwagandha, luhlobo oludumileyo lonyango olulolunye lwesintu eAyurveda. Ingcambu ye-Ashwagandha ithiywe ngegama “lehashe” layo, ekuthiwa linika amandla kunye namandla ehashe labasebenzisi.
Igama elithi "Ashva" ngesiSanskrit lithetha "ihashe" kwaye "gandhi" lithetha "ivumba". Iinxalenye ezahlukeneyo zesityalo sase-Ashwagandha zisetyenziselwa iinjongo ezahlukeneyo. Nangona kunjalo, izongezo ze-ashwagandha ezithathwa ngabantu abaninzi zithathwe kwiingcambu zayo.
Ii-adaptogens ezinje nge-ashwagandha zonyusa ukuxhathisa kwendalo komzimba kuxinzelelo. Izifundo zempuku kunye nenkcubeko yeeseli zibonisa ukuba i-ashwagandha inoluhlu lweenzuzo zempilo. Oko kuthethwa, nantsi izibonelelo ezilithoba eziqinisekisiweyo zezempilo ze-ashwagandha.
Ukukwazi kwe-Ashwagandha ukunciphisa ixhala yenye yezona ziphumo zayo zaziwayo. Ukuxinezeleka, kungakhathaliseki ukuba luhlobo luni na (okwasemzimbeni, ngokweemvakalelo, okanye ngokwasengqondweni), luhlala lunxulunyaniswa ne-cortisol.
Amadlala eadrenal akhupha i-cortisol, “ihomoni yoxinzelelo,” ukuphendula kuxinzelelo lweemvakalelo okanye lomzimba. Nangona kunjalo, oku kunokuba luncedo, njengoko izifundo ezininzi zibonise ukuba ingcambu ye-ashwagandha inokunceda ukunciphisa ixhala kunye namanqanaba oxinzelelo kubasebenzisi.
Ukongeza, iingcali zikholelwa ukuba ukusebenzisa i-ashwagandha kunokunceda ukuphucula umgangatho wokulala wabasebenzisi. Ukongeza, uphando lubonise ukuba abantu abathathe izongezo ze-ashwagandha babenamanqanaba asezantsi kakhulu e-cortisol yehomoni yoxinzelelo kunabo bathatha indawo ye-placebo.
Ngakolunye uhlangothi, idosi ephezulu ye-ashwagandha ingcambu yengcambu icingelwa ukunciphisa kakhulu amanqanaba e-serum cortisol. Olunye uphononongo lwafumanisa ukuba i-ashwagandha inciphise amanqanaba oxinzelelo lwabathathi-nxaxheba kwaye yaphucula umgangatho wabo wobomi.
Xa idityaniswe nolunye unyango, i-Ashwagandha iphucula kakhulu ukucaca kwengqondo, amandla omzimba, ukusebenzisana kwentlalo, kunye namandla.
Ukuthatha izongezo ze-ashwagandha aziyi kuthintela ukuphuhliswa kwesifo sikashukela. Nangona kunjalo, banokunceda ukunciphisa iswekile yegazi ebangelwa kukutya izinto ezifana ne-brownies. Uphando lokuqala lubonisa ukuba ukuthatha i-ashwagandha kunokuphucula ulawulo lweswekile yegazi kunye nokunciphisa ukuvela kwe-spikes yeswekile yegazi kunye ne-dips.
Ngelixa umatshini ungacacanga, izifundo zezilwanyana zibonisa ukuba umsebenzi we-ashwagandha we-antioxidant unokudlala indima. Ngokwezifundo ezincinci zeklinikhi, unyango lwe-ashwagandha luyasebenza ekwehliseni i-triglyceride kunye namanqanaba eswekile yegazi.
Iingcali zikholelwa ukuba i-ashwagandha inokwehlisa iswekile yegazi, efana nonyango oluqhelekileyo lohlobo lwe-2 yeswekile.
Sebenzisa i-ashwagandha powder okanye iipilisi zokunyusa i-testosterone ukwandisa amandla kunye nesantya. Ngokutsho kophando, ukutya le mifuno kunokunceda ukwandisa amandla omzimba kunye ne-cholesterol ephantsi kunye nepesenti yamafutha omzimba. Nangona kunjalo, uphando oluninzi luyenziwa ngoku kwimiphumo ye-ashwagandha ekunyuseni ubunzima bemisipha kunye namandla.
Iingcali zikholelwa ukuba iipropathi zokulwa noxinzelelo lwe-ashwagandha zinokunceda abafazi abanemiba ye-libido. Ukongeza, le mifuno inokunceda ukuphucula ukungasebenzi kakuhle ngokwesondo kwabasetyhini ngokwandisa amanqanaba e-androgen.
Ubuncinci uphononongo olunye lweklinikhi lucebisa ukuba i-ashwagandha inokunceda abafazi ukumelana nokungasebenzi kakuhle ngokwesondo. Ngokophononongo, abathathi-nxaxheba banike ingxelo yokunyuka okukhulu kwe-orgasm, ukuvuswa, ukuthambisa, kunye nokwaneliseka emva kokuthatha i-ashwagandha.
Uphononongo lukwabonise ukuba i-Ashwagandha inyuse kakhulu inani leendibano zesondo ezanelisayo.
Isityalo se-ashwagandha sikwadumile ngenxa yemiphumo emihle yokuzala kwamadoda. Uphononongo lubonisa ukuba ukuthatha i-ashwagandha kunokuphucula umgangatho wesidoda kumadoda angamadlolo ngokubuyisela ibhalansi yehomoni.
Kwakhona, kuphononongo loxinzelelo, i-ashwagandha yafunyanwa yonyusa amanqanaba e-testosterone emadodeni, kodwa hayi kwabasetyhini. Olunye uphononongo oluvavanya isiphumo se-ashwagandha kumandla emisipha emadodeni nayo yabona ukwanda okukhulu kumanqanaba e testosterone.
Ukusebenzisa izityalo ze-ashwagandha kunokuphucula ukuqonda kunye nememori. Kwakhona, le mifuno ibonise iziphumo ezithembisayo ekuphuculeni impendulo yemoto njengoko kuchaziwe.
Uphononongo lubonise ukuba i-ashwagandha ingcono kakhulu kune-placebo ekuphuculeni ixesha lokusabela kwabasebenzisi kwiimvavanyo zengqondo kunye nokuqonda. Ezi mvavanyo zilinganisa ukukwazi ukulandela imiyalelo kunye nokugqiba imisebenzi.
Ukongeza, izifundo zibonise ukuba ukuthatha i-ashwagandha kunokuphucula ukugxila kunye nememori epheleleyo kwiimvavanyo ezahlukeneyo. Iingcali zikholelwa ukuba imichiza ekulo myeza inokunceda ekuveliseni iiseli zengqondo.
Ukongeza, esi sityalo sibonise isithembiso kunyango lwe-Parkinson's disease kunye nokukhubazeka okuncinci kwengqondo. Ukongeza kwezi zibonelelo zingasentla, obunye ubungqina bezenzululwazi bubonisa ukuba lo myeza unokunceda ukuthomalalisa iimpawu zezinye izigulo zengqondo ezifana nokudakumba kunye ne-bipolar disorder.
Nangona uphononongo lubonisa ukuba i-ashwagandha inokuba neepropathi ezichasayo, akufanele uyisebenzise endaweni ye-antidepressants eqhelekileyo. Ukuba uneempawu zokudakumba, kungcono ukubonana nogqirha wakho ukuze ufumane iingcebiso okanye unyango.
Ukongeza ekuphuculeni impilo yomzimba kunye nengqondo, le mifuno ikwaxhasa impilo yentliziyo. Ubuncinci izifundo ezimbini zibonise ukuba i-Withania somnifera yonyusa i-VO2 max. Amanqanaba aphezulu e-VO2 alinganisa ukusetyenziswa kweoksijini ephezulu ngexesha lokuzilolonga.
Iingcali zenzululwazi zikwasebenzisa amanqanaba aphezulu e-VO2 ukulinganisa ukunyamezela kwe-cardiorespiratory. Eli nqanaba likwalinganisa indlela imiphunga kunye nentliziyo enika ngayo ioksijini kwimisipha ngexesha lokuzilolonga.
Ke ngoko, intliziyo esempilweni eqhuba kakuhle phantsi kweemeko ezithile inokuba ne-VO2 max engaphezulu komndilili.
Kule mihla, izinto zangaphakathi ezifana nokudumba, ukuxinezeleka okungapheliyo, kunye nokungalali kunokuwenza buthathaka amajoni akho omzimba. Ngokuphucula zonke ezi zinto kunye nokomeleza ukomelela kunye nonyamezelo ngokubanzi, i-Ashwagandha yongeza kakhulu ukungakhuseleki kwethu.
Ukongeza, le mifuno yamandulo ikhuthaza umsebenzi weseli yombulali wendalo. Iiseli ezibulalayo zendalo ziiseli zomzimba ezinoxanduva lokulwa nezifo.
Isicatshulwa se-Ashwagandha sikwabonise iziphumo ezithembisayo kwizigulana ezine-rheumatoid arthritis. Ingcambu ye-Ashwagandha ineempawu ezichasayo, iyenza ibe lunyango olusebenzayo kwi-rheumatoid arthritis.
Ukusetyenziswa kwe-ashwagandha njenge-anti-inflammatory agent iqala emva kweenkulungwane. Iingcali zonyango lwe-Ayurvedic zenza intlama ukusuka kwingcambu kwaye ziyisebenzise ngokusemthethweni ukunyanga iintlungu kunye nokuvuvukala.
Ukudibanisa i-ashwagandha powder kunye nolunye unyango lwe-arthritis ye-Ayurvedic lunokunceda ukukhulula intlungu edibeneyo kubantu abane-rheumatoid arthritis, ngokutsho kwesifundo esincinci. Uphando olongezelelweyo luye lwabonisa ukuba ukusetyenziswa kwe-ashwagandha kunokunceda ukunciphisa amanqanaba e-C-reactive protein (CRP).
I-CRP ngumqondiso wokuvuvukala okukhokelela kwisifo senhliziyo. Nangona kunjalo, uphando oluninzi kufuneka lwenziwe ukuze kuqondwe ngokupheleleyo iipropathi ezichasayo zokudumba kwesi sityalo.
I-Ashwagandha yimifuno ekhuselekileyo enenani leenzuzo zempilo. Lo myeza ukhuthaza ukulala okuphumlayo, uphucula umsebenzi wokuqonda, kwaye ukhulula iimpawu zoxinzelelo kunye nokuxhalaba. Kwakhona, unokufunda malunga nendlela yokuphatha ixhala nge-ashwagandha okanye naluphi na unyango lwendalo lwendalo. Ngelixa i-ashwagandha ithathwa njengekhuselekile, le mifuno ayiyena wonke umntu.
Ukusebenzisa ingcambu ye-ashwagandha kunokubangela iziphumo ezibi kumaqela athile abantu. Ngokomzekelo, abantu abaneengxaki zedlala lengqula bafanele bawuphephe lo mthi. Ukuba uneengxaki ze-thyroid, ungasebenzisi le mifuno ngaphandle kokubonisana nogqirha wakho.
I-Ashwagandha iphucula umsebenzi we-thyroid ngokuguqula i-T4 kwi-T3. I-T3 yi-hormone ye-thyroid esebenzayo kwaye i-T4 yi-hormone ye-thyroid ebuthathaka. Ngelixa i-ashwagandha inokuphucula ukusebenza kwe-thyroid kubantu abadala abasempilweni, inokubangela i-hyperthyroidism enzima.
Ngokuqhelekileyo kwenzeka kubantu abane-thyroid gland. Ngendlela, i-ashwagandha ayinakukhuseleka kumama abakhulelweyo nabancancisayo. Iyeza linokubangela iziphumo ebezingalindelekanga kubantu abakhubazekileyo kunye nabo baza kwenziwa utyando.
Kwakhona, ukuba awudibani namayeza athile, thetha nogqirha wakho ukuze abone ukuba loo myeza ukhuselekile na. Ukuba nayiphi na le miqathango isebenza kuwe, thetha nogqirha wakho okanye uchwepheshe wezempilo ukuze ubone ukuba kukhuselekile ukuba uthathe i-ashwagandha.
Ukongeza, le mifuno iyaziwa ngokwenza buthathaka okanye yokwandisa iziphumo zamanye amayeza. Ke ngoko, ukuba ngoku usebenzisa amayeza, nceda wazise ugqirha wakho ngaphambi kokuba wongeze i-ashwagandha kwindlela yakho yemihla ngemihla. Ukuba ungowakweliphi na lala maqela, kufuneka udibane nogqirha wakho phambi kokuba uthathe le mifuno.
Ukuba awukwenzi oko, ukuthatha i-ashwagandha kunokubangela iziphumo ebezingalindelekanga ezifana nokozela, isicaphucaphu, urhudo, kunye nesisu esibuhlungu. Abanye ekufuneka badibane nogqirha ngaphambi kokuba basebenzise i-ashwagandha ngabantu abanezilonda zesisu, isifo seswekile, kunye nomhlaza wedlala lobudoda ongeva ngamahomoni.
I-Ashwagandha ityebile kwiikhompawundi ze-bioactive ezibandakanya i-flavonoids, i-alkaloids, i-steroid lactones, i-glycosides kunye ne-steroids. Isityalo sikwanazo i-solanolides, iklasi ye-steroidal lactones ekucingelwa ukuba inegalelo kwimiphumo emihle yesityalo.
Isityalo se-ashwagandha sinamandla achasene nokuvuvukala kunye ne-antioxidant. Ezi mpawu ubuncinane zinoxanduva ngokuyinxenye kuninzi lweziphumo eziluncedo. I-Ashwagandha inokunyusa amanqanaba e-antioxidant enzymes emzimbeni.
Oku kubandakanya i-antioxidant enzymes ezifana ne-superoxide dismutase kunye ne-glutathione peroxidase. Ukongezelela, le mifuno inqanda ngokufanelekileyo i-lipid peroxidation, eyinzuzo ebalulekileyo. I-Ashwagandha, kwelinye icala, ichaphazela i-hypothalamic-pituitary-adrenal axis, enokuba yinxalenye yempembelelo yayo yokulwa noxinzelelo.
Ngenxa yokukwazi kwesityalo ukunciphisa amanqanaba e-cortisol, ikwadlala indima ebalulekileyo ekuphenduleni komzimba kuxinzelelo. Ukongeza, i-ashwagandha ibonakala iguqula ukubonakaliswa kwee-neurotransmitters ezahlukeneyo ezingasebenziyo kwixhala kunye noxinzelelo olunxulumene noxinzelelo.
Isiphumo esiluncedo salo myeza ebuthongweni singabalelwa kubuchule baso bokuphucula ukubonakaliswa nge-GABA receptors. I-Ashwagandha, kwelinye icala, inokukunceda ukonyusa unyamezelo lwakho ngokunyusa amanqanaba akho e-hemoglobin.
IHemoglobin yiprotheyini ekwiiseli ezibomvu zegazi (erythrocytes) ezithwala ioksijini kuwo wonke umzimba. Nangona kunjalo, uphando oluninzi luyafuneka ukuze kuqinisekiswe oku kusebenza. Ngakolunye uhlangothi, ukusebenza kwe-ashwagandha kwimpilo yokuzala ngenxa yeempawu zayo ze-antioxidant kunye nokukwazi ukwandisa imveliso ye testosterone.
Esi siphumo sasibonakala ngakumbi kumadoda anobudlolo kunye namanqanaba aphantsi e-testosterone. Nangona kunjalo, uphando lokuqala lubonisa ukuba i-ashwagandha inokunyusa amanqanaba e-testosterone kumadoda aphilileyo.
Amajikijolo kunye neengcambu zesityalo sase-Ashwagandha zinezixhobo zonyango, ngoko zinokuvunwa kwaye zidliwe.