ʻO Ashwagandha a me kona hopena - E ʻike i ka lāʻau moe!

Author: ʻO Lucie Garabasova

Ashwagandha, i kapa ʻia ʻo ginseng India, he lāʻau me ka mōʻaukala lōʻihi i ka lāʻau lapaʻau kuʻuna India i kapa ʻia ʻo ka lāʻau Ayurvedic. ʻO kēia mea kanu ke lilo nei i mea kaulana ma muli o kāna mau pono lapaʻau like ʻole a me kona hiki ke kākoʻo i ka maikaʻi holoʻokoʻa. E ʻike i kēia lau nahele moe nou iho!

He aha nā hopena o ka ashwagandha?

• Hoemi o stress a me ka hopohopo - Ua hōʻike ʻia i kēlā me kēia lā o 225-600 mg ma kahi manawa o 1-2 mau mahina e hoʻemi nui i nā pae cortisol (loaʻa kahi noiʻi ʻepekema HERE).
• Kākoʻo no ka hiamoe maikaʻi - ʻO ka nui o ka 600 mg i kēlā me kēia lā no nā pule he 8 i hōʻike ʻia i ka maikaʻi o ka hiamoe i loko o kahi haʻawina e pili ana i nā mea komo 400.
• ʻAʻole aoao waiwai ua hōʻike ʻia. E nānā i ka haʻawina piha.
• Kaauhau ka palekana - Hōʻike kēia haʻawina he 12 milliliters (ml) o ka aʻa aʻa ashwagandha i kēlā me kēia lā hiki ke hoʻonui i nā pae o nā cell immune (16Trusted Source).
• Hoʻonui i ka hoʻomanaʻo - Ma kahi haʻawina liʻiliʻi ʻewalu pule, ʻo ka lawe ʻana i ka 300 mg o ka ashwagandha root extract ʻelua i ka lā i hoʻomaikaʻi nui ʻia ka hoʻomanaʻo holoʻokoʻa, ka nānā ʻana, a me ka hana hana i hoʻohālikelike ʻia me kahi placebo.
• Kākoʻo i ke ola a me ka ikaika - Ua nānā ʻia kahi haʻawina he 16 mau pule i nā hopena o ka ashwagandha ma luhi, ikaika, a me nā hormones steroid i nā kāne ʻelemakule. ʻO nā kāne keu i piha i ka makahiki 40-70, me ka luhi haʻahaʻa, lawe i kahi placebo a i ʻole ashwagandha extract no 8 mau pule. Ua hoʻoholo ʻia ʻo ka lawe ʻana i ka extract ashwagandha standardized no nā wiki 8 i pili me ka piʻi ʻana o ka DHEA-S a me nā pae testosterone.
• Hoʻohaʻahaʻa aat i - Ua hōʻike nā haʻawina preclinical i ka hiki o kēia mea kanu ke hoʻoponopono i ka hana mitochondrial a me ka apoptosis, e hōʻemi ana i ka mumū ma ke kāohi ʻana. mumū nā māka e like me nā cytokines (me IL-6 a me TNF-a), nitric oxide, a me nā ʻano oxygen reactive.
• Kākoʻo hānai - Ma kahi noiʻi 2010 o nā kāne 75 e loaʻa ana i ka infertility, 5 grams o ashwagandha i kēlā me kēia lā i hoʻonui i ka helu sperm a me ka motility ma kahi o 3 mau mahina.
• Hoʻoponopono i ke kō koko a cholesterol pae - Ma kahi noiʻi 2013 o 25 poʻe, ua hoʻemi ʻo ashwagandha i ka hoʻokē ʻai ʻana i ke kō koko koko ʻekolu mau manawa ma mua o ka placebo ma hope o 4 mau pule.

He aha ka mea i ʻōlelo ʻia i kēlā me kēia lā o ashwagandha?

ʻO ke ʻano o ka ashwagandha i ʻōlelo ʻia he kanaka hoʻokahi (e like me CBD dosing), akā ʻo ka hapa nui o nā noiʻi e hōʻike ana i ka lawe ʻana i ka 250-500 milligrams (mg) i kēlā me kēia lā no ka liʻiliʻi o hoʻokahi mahina hiki ke pōmaikaʻi. No nā hopena olakino lōʻihi, hiki ke lawe mau ʻia ka ashwagandha a hiki i hoʻokahi makahiki.

I ka manawa hea ʻoe e lawe ai i ka ashwagandha?

Pili ia i ke kumu e hoʻohana ai ʻoe. Hiki iā ʻoe ke lawe i ka ashwagandha i ke kakahiaka e kākoʻo i ka ikehu a me ka ikaika a puni ka lā. Inā ʻoe e hakakā me Kanikani'āʻula., ʻoi aku ka maikaʻi o ka lawe ʻana i ke ahiahi (30-60 mau minuke ma mua o ka moe).

Inā ʻoe e lawe ana i ka ashwagandha no nā kumu ʻē aʻe ma waho o ka ikehu, ka ikaika, a i ʻole ka maikaʻi o ka hiamoe, manaʻo mākou e lawe i kēlā me kēia manawa o ka lā.

Nā hopena ʻaoʻao o ka ashwagandha

ʻOiai ua manaʻo ʻia ʻo ashwagandha he lāʻau palekana me ka liʻiliʻi o nā hopena ʻaoʻao, he mea nui ia e makaʻala a ʻike i nā hopena e hiki mai ana, ʻoi aku ka nui o ka lawe ʻana i nā kiʻekiʻe kiʻekiʻe a i ʻole e hui pū me nā mea ʻē aʻe. lapaʻauʻia.

Inā ʻike ʻoe diarrhea, constipation, bloating, a i ʻole kahi maʻi maʻi (itching), oki i ka hoʻohana ʻana i ka ashwagandha.

Mai hoʻohana i ka ashwagandha i ka wā hāpai keiki!

Hoʻohui i nā lāʻau lapaʻau a me Ashwagandha

ʻAʻole ʻōlelo ʻia e hoʻohui i ka ashwagandha me kekahi mau lāʻau lapaʻau:

• Nā lāʻau lapaʻau immunosuppressive: Hiki iā Ashwagandha ke hoʻoikaika i ka hana ʻōnaehana pale. ʻO kekahi mau lāʻau lapaʻau, e like me nā mea i hoʻohana ʻia ma hope o ka hoʻololi ʻana o ke kino, e hoʻemi i ka hana ʻōnaehana pale. ʻO ka lawe ʻana i ka ashwagandha me kēia mau lāʻau lapaʻau hiki ke hōʻemi i ko lākou hopena.
• Nā lāʻau hoʻomaha (benzodiazepines): Hiki i ka Ashwagandha ke hoʻoulu i ka hiamoe a me ka hanu lohi. ʻO kekahi mau lāʻau hoʻomaha hoʻomaha hoʻi e hoʻomoe a hoʻolohi i ka hanu. ʻO ka hoʻohui ʻana i ka ashwagandha me nā mea hoʻomaha hiki ke alakaʻi i nā pilikia hanu a / a i ʻole ka hiamoe nui.
• Ka pilina o ka hormone thyroid: Hoʻopuka maoli ke kino i nā hormones thyroid. Hiki iā Ashwagandha ke hoʻonui i ka nui o nā hormones thyroid i hana ʻia e kou kino. ʻO ka lawe ʻana me nā lāʻau thyroid hormone hiki ke alakaʻi i ka nui o ka nui o ka hormone thyroid a hoʻonui i ko lākou hopena a me nā hopena ʻaoʻao.
• Diabetes nā lāʻau lapaʻau (antidiabetics): Hiki iā Ashwagandha ke hoʻohaʻahaʻa i ke kō koko koko. ʻO ka lawe ʻana i ka ashwagandha me nā lāʻau maʻi diabetes hiki ke hoʻohaʻahaʻa haʻahaʻa loa ke kiʻekiʻe o ke kō koko. No laila, e nānā pono i nā pae kō koko inā hoʻohana pū.

Inā ʻoe e lawe i nā lāʻau lapaʻau ʻē aʻe, manaʻo mākou e nīnau i kāu kauka ma mua o ka hoʻokomo ʻana i nā mea hoʻohui ashwagandha.

Pehea ka lōʻihi o ka ashwagandha e hōʻike i nā hopena?

Hiki ke ʻokoʻa ka manawa e pono ai no ka ashwagandha i kēlā me kēia kanaka a hilinaʻi i nā kumu he nui:

• Hoʻoponopono: ʻOi aku ka wikiwiki o ka hana ashwagandha ma mua o nā haʻahaʻa haʻahaʻa. Eia nō naʻe, he mea nui e hoʻopili i ka dosage i ʻōlelo ʻia a pale i ka hoʻonui ʻana i ka wikiwiki e pale i nā hopena ʻaoʻao (e like kēia me ke ʻano o ka hana ʻana o ka huahana CBD, e like me ka mea i ʻōlelo ʻia ma kēia ʻatikala).
• ʻAno ʻai: ʻO nā ʻano like ʻole o ka ashwagandha (e laʻa, extract, pauka, tincture) hiki ke hoʻololi i ka wikiwiki o ka hopena. No ka laʻana, ʻoi aku ka wikiwiki o ka pauka ashwagandha i hui pū ʻia me ka wai a ʻai ʻia capsules, pono e hele mua i ka ʻōnaehana digestive.
• Nā ʻokoʻa pākahi: Hiki i kēlā me kēia kanaka ke ʻokoʻa i ka ashwagandha, ma muli o kā lākou biology kūʻokoʻa, kūlana olakino, a me ka ʻike i nā mea.

Ma keʻano laulā, hiki i kekahi poʻe ke hoʻomaka e manaʻo i nā hopena maikaʻi o ka ashwagandha me ka wikiwiki, i kekahi manawa ma hope o kekahi mau lā o ka hoʻohana maʻamau. Hiki i kēia mau hopena ke komo i ka hoʻonui ʻana i ka ikehu, ʻoi aku ka maikaʻi o ke ʻano, hoʻemi ʻia ka hopohopo, a i ʻole ka hoʻomaikaʻi ʻana i ka hiamoe. Eia nō naʻe, no ka hopena kiʻekiʻe a me nā pōmaikaʻi no ka wā lōʻihi, pono maʻamau ka hoʻohana ʻana i ka ashwagandha i ka manawa lōʻihi, maʻamau i nā pule he nui a i nā mahina.

Pehea e hoʻohana maikaʻi ai i ka ashwagandha?

Loaʻa ʻo Ashwagandha i nā ʻano like ʻole, no laila he mea nui e koho i ke ʻano i kūpono i kāu pono a me kou makemake.

Eia kekahi mau ala e hoʻohana pono ai i ka ashwagandha:

• Nā Capsules a i ʻole nā ​​papa: ʻO kekahi o nā ʻano maʻalahi o ka lawe ʻana i ka ashwagandha ma o nā capsules a i ʻole nā ​​​​papa i loaʻa i ka ashwagandha extract.
• Powder: ʻO ka pauka Ashwagandha kekahi koho kaulana. Hiki ke hoʻohui ʻia me ka wai, ka waiū, ka wai, a i ʻole i hoʻohui ʻia i ka smoothies. Hiki ke hoʻohana ʻia ka pauka i loko mea hoʻomanaʻo e like me ka porridge, nā lulu, a i ʻole ka kuke ʻana.
• Koko: ʻO Ashwagandha tincture kahi mea i hoʻoheheʻe ʻia i ka waiʻona. Hoʻohana pinepine ʻia me ka hoʻohana ʻana i kahi dropper, e ʻae ana i ka dosage pololei. Hiki ke lawe wale ʻia nā tincture a hui pū ʻia me ka wai a i ʻole ka wai.
• kī: ʻO ke kī ʻo Ashwagandha kahi koho ʻē aʻe. Aia nā ʻeke kī ashwagandha i hana mua ʻia, a i ʻole hiki iā ʻoe ke hana i ke kī mai ka pauka ashwagandha a i ʻole nā ​​aʻa maloʻo. E ninini wale i ka wai hoʻolapalapa ma luna o ia mea a e hoʻokuʻu iā ia no kekahi mau minuke.
• Hui me na Laau Laau: Makemake kekahi poʻe e hoʻohui i ka ashwagandha me nā mea kanu ʻē aʻe a i ʻole nā ​​​​mea hoʻohui no nā hopena synergistic. I kēia hihia, he mea nui e kamaʻilio pū me kahi loea nāna e hāʻawi i nā manaʻo kūpono a me ka ʻike e pili ana i nā pilina pili.
• Ashwagandha ehu: He koho hou kēia akā hōʻike i nā hopena wikiwiki loa, ʻoi loa no ka hopohopo a i ʻole ke kaumaha.
  

Hoʻohui ʻia ʻo CBD a me Ashwagandha: He aha ka mea hiki ke hāʻawi?

Hoʻohui i ka ashwagandha a me CBD (cannabidiol) he hui hoʻohiwahiwa e hāʻawi i nā pono olakino. ʻIke ʻia ʻo ashwagandha a me CBD no kā lākou mau adaptogenic waiwai a hiki ke kākoʻo i ka maikaʻi a me ke kaulike i ke kino.

Hiki iā lākou ke hui pū:

• Ke kaumaha a me ka hopohopo: ʻIke ʻia ʻo ashwagandha a me CBD no ko lākou pilikia a me nā hopena hoʻohaʻahaʻa hopohopo. ʻO ka hui pū ʻana i kēia mau mea hiki ke hoʻonui i ko lākou hopena, kākoʻo i ka noʻonoʻo mālie a hoʻemi i ka pane kaumaha.
• hiamoe: ʻO ka hoʻohaʻahaʻa i ka hopohopo a me ke kaumaha hiki ke alakaʻi i ka hiamoe maikaʻi. Hōʻike nā haʻawina e hiki i ka ashwagandha a me CBD ke kōkua i ka hoʻomaikaʻi ʻana i ka maikaʻi o ka hiamoe a hāpai i ka hiamoe maikaʻi me ka ʻole o nā hōʻailona insomnia.
• Hoʻōla ʻiʻo: no ka mea, 'âlapa a me nā kānaka ikaika, hiki i ka hui pū ʻana o ashwagandha a me CBD ke kākoʻo i ka hoʻihoʻi wikiwiki ʻana o ka ʻiʻo ma hope o ka hoʻoikaika kino kino, e alakaʻi ana i ka hoʻihoʻi wikiwiki ʻana a me ka hōʻemi ʻana i ka ʻeha ma hope o ka hoʻomaʻamaʻa.
• Pūnaehana Immune: Loaʻa i ka ashwagandha a me CBD nā waiwai immunomodulatory, ʻo ia ka mea hiki ke kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale a pale i ke kino mai nā maʻi a me nā maʻi.
• li nui: Loaʻa nā mea kūlohelohe ʻelua Anati-hoʻoʻino nā waiwai, hiki ke kōkua i ka poʻe e loaʻa ana i ka ʻeha mau a i ʻole nā ​​​​maʻi ʻeha e like me ka arthritis.

ʻO wai ka mea e pale aku i ka ashwagandha?

ʻOiai ʻo ka ashwagandha ka mea maʻamau i manaʻo ʻia he palekana a ʻae ʻia, aia kekahi mau pūʻulu o ka poʻe i kūpono ʻole ka hoʻohana ʻana a i ʻole e hoʻokokoke ʻia me ka akahele:

• ʻO nā wāhine hāpai a me nā wāhine hānai: ʻAʻole i aʻo maikaʻi ʻia ka palekana o ashwagandha i ka wā hāpai a me ka hānai. Manaʻo ʻia nā wahine hāpai a me nā wahine hānai e nīnau i kā lākou kauka ma mua o ka hoʻomaka ʻana i ka ashwagandha.
• keiki: Ka palekana a me ka pono o ka ashwagandha ma keiki ʻaʻole i aʻo maikaʻi ʻia. Pono nā mākua e nīnau i kahi pediatrician ma mua o ka hāʻawi ʻana i ka ashwagandha i kā lākou mau keiki.
• ʻO nā kānaka me nā maʻi autoimmune: Loaʻa paha iā Ashwagandha nā hopena immunostimulatory, hiki ke pilikia i ka poʻe me nā maʻi autoimmune e like me ka rheumatoid arthritis, lupus, a me ka maʻi o Crohn. Ma ia mau hihia, pono ke kukakuka i ke kauka.
• Pili nā kānaka i kekahi mau mea o ka ashwagandha: ʻOiai he kakaikahi ka hopena o ka maʻi maʻi i ka ashwagandha, hiki i kekahi poʻe ke noʻonoʻo i kekahi mau mea o ka lāʻau. Ina ua ike oe allergies i nā lālā o ka ʻohana Solanaceae (e like me ka ʻuala, nā tōmato), pono ʻoe e pale i ka ashwagandha a i ʻole e nīnau i ke kauka ma mua o ka hoʻohana ʻana.

He mea koʻikoʻi ka hoʻohālikelike ʻana ʻaʻole ʻo ashwagandha he lāʻau lapaʻau āpau a pono e hoʻohana ʻia me ka hoʻohaʻahaʻa a ma lalo o ke alakaʻi ʻoihana, ʻoi aku ka nui inā loaʻa iā ʻoe nā pilikia olakino a i ʻole e lawe ana i nā lāʻau lapaʻau. Eia nō naʻe, no ka hapa nui o ka poʻe, hiki i ka ashwagandha ke lilo i mea hoʻohui kūlohelohe maikaʻi loa e kōkua i ka mālama ʻana i ke kaumaha, hoʻomaikaʻi i ka hiamoe, a kākoʻo i ke ola holoʻokoʻa.

Ma muli o ka ulu ʻana o ka hoihoi i nā ʻano hoʻōla kūlohelohe a me ka maikaʻi, manaʻo ʻia e hoʻomau ka kaulana o ashwagandha. He mea hoʻokipa maikaʻi ia no ka poʻe e ʻimi nei i ke ala kūlohelohe i ke olakino maikaʻi a me ka maikaʻi. Inā makemake ʻoe i kona hopena, ʻo ia paha ka manawa e ʻike ai i nā mea kupanaha o kēia lāʻau kahiko.