Maxay Yihiin Adaptogens oo Miyay Ka Caawin Karaan Kobcinta Shaqooyinkaaga?

Qanacsan

• Waa maxay adaptogens?
• Sidee bay adaptogens ugu shaqeeyaan jirka?
• Waa maxay faa'iidooyinka caafimaad ee adaptogens?
• Adaptogens ma kaa caawin doonaan waxqabadkaaga jirdhiska?
• Sideed ku heli kartaa adaptogens badan cuntadaada?
• Dib u eegis loogu talagalay

Kiniinnada dhuxusha. Budada Collagen. Saliidda qumbaha. Marka ay timaado alaabta cuntada qaaliga ah, waxa ay u muuqataa in ay jirto cunto cusub oo ah "waa in la helo" superfood ama kaabista usbuuc kasta. Laakiin maxay taasi odhanaysaa? Maxaa cusub ayaa mar kale cusub. Waqtigan xaadirka ah, qof kasta oo ka socda naturopaths iyo yogis ilaa hawl-wadeennada walaaca leh iyo taageerayaasha jirdhiska shaqeynaya waxay ka hadlayaan wax jiray muddo dheer: adaptogens.

Waa maxay adaptogens?

Iyadoo laga yaabo inaad maqasho guuxa ku xeeran adaptogens, waxay qayb ka ahaayeen Ayurvedic, Shiinaha, iyo dawooyin kale qarniyo badan. ICYDK, waa nooc ka mid ah geedo yaryar iyo boqoshaada kuwaas oo gacan ka geysanaya kor u qaadista iska caabbinta jirkaaga ee waxyaabaha sida walbahaarka, jirrada, iyo daalka, ayay tiri Holly Herrington, oo ah cunno yaqaan ka diiwaangashan Xarunta Daaweynta Hab -nololeedka ee Northwest Memorial Hospital ee Chicago.

Adaptogens -ka ayaa sidoo kale loo maleeyay inay yihiin aalad waxtar u leh isu -dheellitirka jirka iyadoo la xakameynayo hormoonnada, ayuu yiri dhakhtarka dawaynta shaqaynaya, Brooke Kalanick, N.D, oo ah dhakhtar dabiici ah oo ruqsad haysta. Si aan tallaabo dheeraad ah u qaadno, Dave Asprey, aasaasaha iyo maamulaha Bulletproof, wuxuu ku tilmaamay inay yihiin geedo la dagaallama diiqada nafleyda iyo nafsiga ah. Ma u muuqataa mid awood leh?

Sidee bay adaptogens ugu shaqeeyaan jirka?

Aragtida caafimaadku waxay tahay in geedahaas (sida rhodiola, ashwagandha, xidid licorice, xidid maca, iyo gogosha libaaxa) ay gacan ka geystaan ​​dib u soo celinta isgaarsiinta u dhexeysa maskaxdaada iyo qanjidhada adrenal adiga oo isku dheelitiraya dhidibka hypothalamic-pituitary-endocrine-kaas oo sidoo kale loo yaqaan jirka "Stress stem." dhidibkaani wuxuu mas'uul ka yahay nidaaminta isku xirka maskaxda iyo hormoonnada walaacaaga, laakiin had iyo jeer si fiican uma shaqeeyo, ayuu yidhi Kalanick.

"Markaad ku jirto walbahaarka aan joogtada ahayn ee nolosha casriga ah, maskaxdaadu waxay si joogto ah u weydiisataa jirkaaga inuu gacan ka geysto maareynta walbahaarkaas, kaasoo sababa waqtiga iyo sii deynta hormoonka walwalka cortisol inuu xumaado," ayuu yiri Kalanick. Tusaale ahaan, taasi waxay la macno tahay inay jidhkaaga ku qaadanayso waqti aad u dheer si uu u soo saaro cortisol, ka dibna aad u dheer si uu u soo saaro, ayuu yidhi Asprey. Asal ahaan, hormoonnadaada ayaa dila marka ay jirto kala goynta maskaxda-jirka.

Laakin adaptogens ayaa laga yaabaa inay gacan ka geysato soo celinta xiriirka ka dhexeeya maskaxda iyo qanjidhada adrenal, kuwaas oo ka mas'uul ah soo saarista iyo nidaaminta hormoonnada kale ee kala duwan sida adrenaline, iyaga oo diiradda saaraya dhidibka HPA, ayuu yidhi Kalanick. Adaptogens sidoo kale waxaa laga yaabaa inay door ka ciyaaraan maareynta jawaabtaada hormoonnada ee xaaladaha walaaca qaarkood, ayuu raaciyay Herrington.

Waxaa laga yaabaa inaad u malaynayso fikraddan geedo-hagaajinta-fikrad kasta inay aad u fiican tahay inay run noqoto? Ama laga yaabee inaad dhammaantiin ku jirtaan, oo aad diyaar u tihiin inaad si hordhac ah ugu quustaan ​​dukaanka cuntada caafimaadka ee xaafaddaada. Laakiin gunta hoose waa tan: Adaptogens ma shaqeeyaan runtii? Oo ma tahay inaad iyaga ku darto caadooyinkaaga fayoobida ama ka boodo iyaga?

Waa maxay faa'iidooyinka caafimaad ee adaptogens?

Adaptogens-ku qasab maaha inay ku jiraan raadaarka bixiyeyaasha daryeelka caafimaadka caadiga ah, ayuu yidhi Herrington. Laakiin cilmi-baadhisyada qaarkood waxay ogaadeen in adaptogens ay awood u leeyihiin inay yareeyaan walaaca, hagaajinta dareenka, kordhiyaan dulqaadka, iyo la dagaalanka daalka. Qeybta ballaaran ee "adaptogens" waxaa jira noocyo kala duwan, ayuu yiri Kalanick, kuwaas oo mid walba lagu baaray heerar kala duwan.

Qaar ka mid ah adaptogens -ka sida ginseng, rhodiola rosea, iyo xididka maca ayaa laga yaabaa inay noqdaan kuwa kiciya, taas oo macnaheedu yahay inay kor u qaadi karaan waxqabadka maskaxda iyo dulqaadka jirka. Kuwo kale, sida ashwagandha iyo basil quduuska ah, ayaa laga yaabaa inay ka caawiyaan jirku inuu qaboojiyo wax soo saarkiisa cortisol marka aad walaacsan tahay. Oo laga yaabee inaadan ogeyn in astaamaha ka-hortagga bararka ee turmeric ay qayb ka yihiin sababta uduggan aadka u sarreeya uu sidoo kale ugu jiro qoyska adaptogen.

Adaptogens ma kaa caawin doonaan waxqabadkaaga jirdhiska?

Sababtoo ah adaptogens ayaa loo malaynayaa inay ka caawiyaan jidhkaaga inuu la qabsado xaaladaha walaaca leh, waxay macno samaynaysaa inay sidoo kale ku xirnaan doonaan jimicsiga, taas oo culeyska saaraysa jirkaaga, ayuu yiri Audra Wilson oo diiwaangashan cunnooyinka, oo leh Xarunta Caafimaadka Metabolic iyo Miisaanka Qalliinka ee Waqooyi-galbeed. Isbitaalka Medicine Delnor.

Adaptogens-ku waxay door ka ciyaari karaan jimicsiga gaaban iyo kuwa dheer labadaba xoogga iyo adkaysiga labadaba, ayuu yidhi Asprey. Tusaale ahaan, ka dib CrossFit WOD oo gaaban, waxaad rabtaa in jirkaagu yareeyo xaddiga cortisol ee la soo saaro si aad dhakhso ugu bogsato, ayuu yidhi. Laakin ciyaartoyda dulqaadka leh ee socon doona shan, lix, todobo saacadood, adaptogens ayaa kaa caawin kara in ay heerarka walbahaarka sii ahaato mid joogto ah si aadan u bixin aad u kulul, ama aadan u libdhin bartamaha orodka.

Laakiin faa'iidooyinka jimicsigu kuma qanacsana. "Waxaa jira baaritaan aad u yar oo ku saabsan adaptogens -ka guud ahaan, oo haddii aadan hubin in kaabis aad qaadanayso ay kaa caawinayso waxqabadka ama soo -kabashada, waxaan ku talinayaa inaad ka baxdo," ayuu yiri saynisyahan jimicsi, Brad Schoenfeld, Ph.D., kaaliyaha borofisar cilmiga jimicsiga ee Lehman College ee New York iyo qoraaga Xoog iyo Farshaxan. "Aniga shaqsi ahaan kuma talinayo sababtoo ah waxaa jira habab badan oo cilmi-baaris lagu taageeray oo lagu xoojinayo jimicsigaaga," ayuu ku daray cilmi-nafsiga jimicsiga Pete McCall, CPT, oo martigeliyay All About Fitness podcast. "Laakiin taasi maaha in la yiraahdo ma yeeli doonaan in shaqsi dareemo fiicnaan." (ICYW, waxyaalaha sayniska taageeray ee hagaajin kara jirdhiskaaga: duugista isboortiga, tababarka garaaca wadnaha, iyo dharka tababarka cusub.)

Laakiin xitaa haddii laga yaabo inay hagaajiyaan soo-kabashada jirdhiska iyo wax-qabadka, adaptogens uma shaqeeyaan sidii koob bun ah, ayuu yidhi Herrington-ma dareemi doontid saamaynta isla markiiba. Waxaad u baahan doontaa inaad qaadato lix ilaa 12 toddobaad ka hor inta aysan ku dhisin nidaamkaaga si ku filan si ay u sameeyaan isbeddel kasta oo la dareemi karo, ayay tiri.

Sideed ku heli kartaa adaptogens badan cuntadaada?

Adaptogens waxay ku yimaadaan noocyo badan oo kala duwan, oo ay ku jiraan kaniiniyo, budo, kiniinno la milmi karo, dareeraha dareeraha ah, iyo shaaha.

Adapogen kasta, sida aad u qaadato ayaa laga yaabaa inay ka yara duwanaato. Tusaale ahaan, waxaad heli kartaa turmeric sida shuban casiir cusub ah, budada turmeric ee la qalajiyey si aad u geliso smoothies, ama waxaad dalban kartaa "caano dahab ah" oo latte ah, wuxuu soo jeedinayaa Dawn Jackson Blatner, R.D.N., qoraaga Isbeddelka Superfood. Si aad u hesho faa'iidooyinka sinjibiisha, waxaad isku dayi kartaa shaaha sinjibiisha ama suxuunta shiilan.

Haddii aad dooratid kabka adaptogen, Asprey wuxuu kugula talinayaa inaad hubiso inaad heshid qaab saafi ah oo geedo ah. Laakin ogow in adaptogens-ka aan si rasmi ah loo ansixin isticmaalka guud ee gaarka ah ama ay maamusho FDA.

Qeybta hoose ee adaptogens: Adaptogens lagama yaabo inay ka caawiso xaaladaha sida walaaca iyo niyad -jabka, ayuu yidhi Herrington. Laakiin waxay siin karaan faa'iidooyin qaar dadka caafimaadka qaba ee raadinaya hab dabiici ah oo lagu dhimo walaaca. Tan waxaa lagu dabaqi karaa sidoo kale soo kabashada jimicsigaaga. Tusaale ahaan, haddii aad u tababarayso dhacdo ama tartan, oo aad dareento in muruqyadaada (ama murqaha maskaxda) ay u soo kabsanayaan si kayar sidii caadiga ahayd, waxaa laga yaabaa inay mudan tahay inaad kala tashato dhakhtarkaaga isku dayga, dheh, turmeric (kaas oo loo yaqaan caawiyaan yaraynta caabuqa), ayuu yidhi Wilson. La-tashigan khabiirka ah waa mid aan laga gorgortami karin sababtoo ah qaar ka mid ah adaptogen-yada ayaa faragelin kara dawooyinka dhakhtarku qoro qaarkood, ayuu raaciyay Herrington.

Taasi waxay tidhi, adaptogens waa inaan loo isticmaalin meesha soo kabashada firfircoon, ayuu yidhi McCall. "Haddii aad ka walwalsan tahay inaadan si habboon uga soo kabanayn tababarkaagii, waxaan ku talin lahaa in si fudud loogu daro jadwalka tababarkaaga maalin nasasho dheeri ah, taas oo la muujiyey inay gacan ka geysaneyso hagaajinta muruqa, marka loo eego adaptogens, oo wali ruxmaya ku saabsan cilmi-baarista," ayuu yidhi. (Dib -u -tababarku waa dhab. Waa kuwan sagaal sababood oo ah inaadan jimicsiga aadin maalin kasta.)

Laakiin haddii aad rabto inaad siiso adaptogens isku day inaad xasuusnaato inay yihiin hal qayb oo ka mid ah nidaamka fayoqabka oo ay tahay inay ku jiraan nafaqo caafimaad leh iyo borotokoolka soo kabashada sidoo kale. Markaa haddii aad runtii raadineyso inaad hagaajiso waxqabadkaaga isboortiga iyo soo-kabashadaada, Schoenfeld wuxuu soo jeedinayaa in xoogga la saaro waxyaabaha aasaasiga ah: cunno cufan oo ku jirta cuntooyinka oo dhan, borotiinno tayo sare leh, miro dhan, iyo dufan caafimaad qaba oo la socda soo-kabashada firfircoon iyo maalmaha nasashada.

Dib u eegis loogu talagalay