Menene Adaptogens kuma Za su iya Taimakawa Ƙarfafa Ayyukanku?

Wadatacce

• Menene adaptogens?
• Ta yaya adaptogens ke aiki a cikin jiki?
• Menene amfanin lafiyar adaptogens?
• Shin adaptogens za su taimaka tare da aikin motsa jiki?
• Ta yaya za ku sami ƙarin adaptogens a cikin abincin ku?
• Bita don

Magungunan gawayi. Collagen foda. Man kwakwa. Idan ya zo ga kayan kwalliya masu tsada, da alama akwai sabon "dole ne" babban abinci ko ƙarin kari kowane mako. Amma menene wannan maganar? Abinda ya tsufa kuma sabo ne. A wannan karon, kowa daga naturopaths da yogis zuwa ƙwararrun execs da masu sha'awar motsa jiki suna magana game da wani abu da ke kusa da shi na dogon lokaci: adaptogens.

Menene adaptogens?

Yayin da kawai kuna jin kuwwa a kusa da adaptogens, sun kasance wani ɓangare na Ayurvedic, Sinanci, da madadin magunguna tsawon ƙarni. ICYDK, su aji ne na ganyayyaki da namomin kaza waɗanda ke taimakawa haɓaka juriyar jikin ku ga abubuwa kamar damuwa, rashin lafiya, da gajiya, in ji Holly Herrington, mai cin abinci mai rijista tare da Cibiyar Magungunan Rayuwa a Asibitin tunawa da Arewa maso yamma a Chicago.

Hakanan ana tsammanin adaptogens kayan aikin taimako ne don daidaita jiki ta hanyar daidaita abubuwan hormone, in ji likitan aikin likita, Brooke Kalanick, N.D, likitan naturopathic mai lasisi. Don ci gaba da gaba, Dave Asprey, wanda ya kafa kuma Shugaba na Bulletproof, ya bayyana su a matsayin ganyayyaki waɗanda ke yaƙar damuwar halittu da tunani. Sauti mai iko dama?

Ta yaya adaptogens ke aiki a cikin jiki?

Ka'idar likitanci ita ce waɗannan ganyayyaki (kamar rhodiola, ashwagandha, tushen licorice, tushen maca, da hancin zaki) suna taimakawa dawo da sadarwa tsakanin kwakwalwar ku da glandar adrenal ta hanyar daidaita ma'aunin hypothalamic-pituitary-endocrine-wanda kuma aka sani da jiki "danniya kara." Wannan axis yana da alhakin daidaita haɗin tsakanin kwakwalwa da hormones na damuwa, amma ba koyaushe yake aiki daidai ba, in ji Kalanick.

Kalanick ya ce "Lokacin da kake cikin damuwa mara karewa na rayuwar zamani, kwakwalwarka kullum tana neman jikinka ya taimaka wajen sarrafa wannan damuwa, wanda ke sa lokaci da sakin hormone damuwa cortisol ya lalace," in ji Kalanick. Misali, hakan na iya nufin yana ɗaukar jikin ku da tsayi don samar da cortisol, sannan kuma ya yi tsayi sosai don a daidaita shi, in ji Asprey. Ainihin, hormones ɗinku suna kashewa lokacin da aka cire haɗin kwakwalwa.

Amma adaptogens na iya taimakawa sake dawo da wannan sadarwa tsakanin kwakwalwa da glandan adrenal, waɗanda ke da alhakin samarwa da daidaita wasu nau'ikan hormones kamar adrenaline, ta hanyar mai da hankali kan axis HPA, in ji Kalanick. Har ila yau, Adaptogens na iya taka rawa wajen sarrafa martanin ku na hormonal ga wasu yanayi mai yawan damuwa, in ji Herrington.

Wataƙila kuna tunanin wannan ganye-gyara-duk abin da ra'ayin ya yi kyau ya zama gaskiya? Ko wataƙila kun kasance duka, kuma a shirye ku nutse cikin kantin kayan abinci na kiwon lafiya na gida. Amma kasan abin shine: Shin adaptogens suna aiki da gaske? Kuma yakamata ku ƙara su zuwa tsarin lafiyar ku ko tsallake su?

Menene amfanin lafiyar adaptogens?

Ba lallai ne adaptogens su kasance a kan radar yawancin masu ba da kiwon lafiya ba, in ji Herrington. Amma wasu bincike sun gano cewa adaptogens suna da damar rage damuwa, inganta hankali, ƙara juriya, da yaki da gajiya. Kuma a cikin babban nau'in "adaptogens" akwai nau'ikan daban -daban, in ji Kalanick, waɗanda kowannensu ya yi bincike zuwa matakai daban -daban.

Wasu adaptogens kamar ginseng, rhodiola rosea, da tushen maca na iya zama mafi ƙarfafawa, wanda ke nufin za su iya haɓaka aikin tunani da jimiri na jiki. Wasu, kamar ashwagandha da basil mai tsarki, na iya taimaka wa jiki ya yi sanyi a kan samar da cortisol lokacin da aka cika damuwa. Kuma wataƙila ba ku sani ba cewa kaddarorin anti-mai kumburi na turmeric wani ɓangare ne na dalilin da yasa wannan kayan ƙanshin abincin ma yana cikin dangin adaptogen.

Shin adaptogens za su taimaka tare da aikin motsa jiki?

Saboda adaptogens yakamata su taimaka wa jikin ku daidaita da yanayin damuwa, yana da ma'ana cewa su ma za a haɗa su da alaƙa da motsa jiki, wanda ke sanya damuwa a jikin ku, in ji Audra Wilson mai cin abinci mai rijista, tare da Cibiyar Metabolic Health and Surgery Weight Loss Center. Asibitin Medicine Delnor.

Asprey ya ce Adaptogens na iya taka rawa a takaice da dogayen motsa jiki don duka masu karfi da juriya. Misali, bayan gajeriyar CrossFit WOD, kuna son jikin ku ya rage adadin cortisol da ake samarwa domin ku iya murmurewa da sauri, in ji shi. Amma ga 'yan wasa masu juriya waɗanda za su yi gudu na awanni biyar, shida, bakwai, adaptogens na iya taimakawa ci gaba da matakan damuwa don kada ku fita da zafi sosai, ko ku ɓace tsakiyar gudu.

Amma ribar motsa jiki ba ta gamsu ba. "Akwai karancin bincike a kan adaptogens gaba ɗaya, kuma idan ba ku san tabbas cewa ƙarin da kuke ɗauka zai taimaka tare da aiki ko murmurewa ba, Ina ba da shawarar barin shi," in ji masanin kimiyyar motsa jiki, Brad Schoenfeld, Ph.D., mataimakin farfesa a kimiyyar motsa jiki a Kwalejin Lehman a New York kuma marubucin Karfi kuma Mai sassaka. "Ba ni da kaina na ba da shawarar su saboda akwai ƙarin hanyoyin da ke tallafawa bincike don ƙarfafa ayyukanku," in ji masanin ilimin motsa jiki Pete McCall, CP, mai watsa shirye-shiryen Podcast na Duk Game da Lafiya. "Amma wannan ba yana nufin ba za su sa mutum ya ji daɗi ba." (ICYW, abubuwan da kimiyya ke goyan baya waɗanda zasu iya inganta lafiyar ku: tausa wasanni, horar da ƙima, da sabbin rigunan motsa jiki.)

Amma ko da za su iya inganta farfadowa da kuma aiki, adaptogens ba sa aiki kamar kopin kofi, in ji Herrington-ba za ku ji sakamakon nan da nan ba. Kuna buƙatar ɗaukar su na tsawon makonni shida zuwa 12 kafin su gina a cikin tsarin ku don yin kowane bambanci mai mahimmanci, in ji ta.

Ta yaya za ku sami ƙarin adaptogens a cikin abincin ku?

Adaptogens suna zuwa da yawa daban -daban, gami da kwayoyi, foda, allunan narkewa, ruwan ruwa, da shayi.

Ga kowane adaptogen, yadda kuke ɗauka yana iya zama ɗan bambanci. Misali, zaku iya samun turmeric azaman sabon ruwan 'ya'yan itace, busasshen turmeric foda don sanyawa cikin santsi, ko yin odar "madarar zinari" turmeric latte, in ji Dawn Jackson Blatner, RDN, marubucin Canjin Superfood. Don girbe fa'idodin ginger, zaku iya gwada shayi na ginger ko jita-jita.

Idan kun zaɓi wani kari na adaptogen, Asprey yana ba da shawarar tabbatar da cewa kuna samun nau'i mai tsafta na ganye. Amma lura cewa adaptogens ba a yarda da su bisa hukuma don takamaiman amfani ko FDA ta tsara su.

Layin ƙasa akan adaptogens: Adaptogens ba lallai ne su taimaka da yanayi kamar damuwa da bacin rai ba, in ji Herrington. Amma suna iya ba da wasu fa'idodi ga mutane masu lafiya waɗanda ke neman hanyar halitta don rage damuwa. Hakanan za'a iya amfani da wannan don dawo da aikin motsa jiki ku. Misali, idan kuna horo don wani taron ko tsere, kuma kuna jin kamar tsokarku (ko tsoka ta hankali) tana murmurewa da sauri fiye da yadda aka saba, yana iya zama da kyau ku tuntuɓi likitan ku game da ƙoƙarin, faɗi, turmeric (wanda aka sani da taimaka rage kumburi), in ji Wilson. Herrington ya kara da cewa wannan shawarwarin tare da mai ba da shawara ba zai yuwu ba saboda wasu adaptogens na iya tsoma baki tare da wasu magungunan magani, in ji Herrington.

Wannan ya ce, bai kamata a yi amfani da adaptogens ba a madadin murmurewa, in ji McCall. "Idan kun damu cewa ba ku murmurewa daga ayyukanku yadda yakamata, Ina ba da shawarar cewa kawai ƙara ƙarin ranar hutu zuwa jadawalin horo, wanda aka nuna yana taimakawa gyaran tsoka, sabanin adaptogens, waɗanda har yanzu suna girgiza. akan bincike, "in ji shi. (Overtraining gaskiya ne. Ga dalilai tara da bai kamata ku je gidan motsa jiki a kowace rana ba.)

Amma idan kuna son ba da adaptogens gwada ku tuna cewa ɓangare ɗaya ne kawai na tsarin yau da kullun na lafiya wanda dole ne ya haɗa da ingantaccen abinci mai gina jiki da kuma ka'idojin farfadowa. Don haka idan da gaske kuna neman haɓaka aikin motsa jiki da dawo da ku, Schoenfeld yana ba da shawarar mai da hankali kan abubuwan yau da kullun: abinci mai yawa a cikin abinci gabaɗaya, sunadarai masu inganci, hatsi duka, da mai mai lafiya tare da dawo da aiki da kwanakin hutu.

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