Izakhi Eziyinhloko Zemikhiqizo Yethu
Ashwagandha
I-Ashwaganda iyi-Herb yase-Ayurvedic eyaziwa nangokuthi u-Andania Somnifera esetshenziswa njengekhambi elibanzi e-India amakhulu eminyaka (Pratte M et al, 2014).
Imifino ihlukaniswa njenge-adaptogen, ekhombisa amandla ayo okulawula izinqubo ze-physiologic futhi ngaleyo ndlela iqinise ukuphendula komzimba ekucindezelekeni (i-Provino R, 2010). I-Ashwagandha inomphumela wokukhathazeka ezilwaneni nakubantu. Ucwaningo olulawulwa ngokungahleliwe oluyimpumputhe, olwenziwe nge-placebo lokuphepha nokusebenza kahle kokukhishwa okuphelele kwezimpande ze-ashwagandha ekwehliseni ingcindezi nokukhathazeka kubantu abadala (Chandrasekhar K et al, 2012) kuveze ukuthi i-600mg ye-ashwagandha ikhishwa izinsuku ezingama-60 kubantu abane-chronic ingcindezi yengqondo ikwazile ukwenza ngcono yonke imingcele ehlolwe futhi yehlisa i-serum cortisol ngama-27.9%.
Ucwaningo lukhombisa nokuthi luye lwafakazelwa ukuthi lunemiphumela ekukhathazekeni okufana nalokho kwe-benzodiazepines ejwayelekile (Pratte M et al, 2014). Ucwaningo lwakamuva (Lopresti A et al, 2019) luveze ukuthi ukuthatha umthamo wansuku zonke ka-240 mg we-Ashwagandha kwehlise kakhulu amazinga okuxineka kwabantu uma kuqhathaniswa ne-placebo. Lokhu kufaka phakathi amazinga ancishisiwe we-cortisol okuyi-hormone yokucindezeleka.
Bacopa
I-Bacopa monnieri umuthi we-nootropic osetshenzisiwe emithini yendabuko yokuphila isikhathi eside nokwandiswa kwengqondo. Ukwengeza iBacopa kunganciphisa ukukhathazeka futhi kuthuthukise ukwakheka kwememori.
Ucwaningo lwango-2008 (uCalabrese C et al, 2008) ngemiphumela yokukhishwa okumisiwe kweBacopa ekusebenzeni kwengqondo, ukukhathazeka nokudangala kubantu kuveze intuthuko enkulu ekuqapheleni (okungenzeka ukuthi kunganakwa imininingwane engabalulekile), inkumbulo yokusebenza nokuncane ukukhathazeka nokudangala. Kungaphawulwa futhi ukwehla kwenhliziyo ngaphandle koshintsho kumfutho wegazi.
Ngaphezu kwalokhu ucwaningo lwakamuva (uBenson S et al, 2013) ukuhlola umthamo weBacopa ekusetshenzisweni kokuxineka okuningi kanye nemizwelo kuveze ukuthi isilinganiso sika-640mg semifino esiholela ekwehliseni okukhulu emazingeni e-cortisol emahoreni amabili nje emva ukuyithatha.
Gaba
IGamma-Aminobutyric acid iyi-amino acid ekhiqizwa ngokwemvelo ebuchosheni. I-GABA isebenza njenge-neurotransmitter, eyenza ukuxhumana kube lula phakathi kwamaseli obuchopho. Indima enkulu kaGABA emzimbeni ukunciphisa ukusebenza kwama-neuron ebuchosheni nasenkabeni yezinzwa, nakho okuba nemiphumela ehlukahlukene emzimbeni nasengqondweni, kufaka phakathi ukuphumula okwandayo, ukuncipha kwengcindezi, umoya ozolile, olinganiselayo, ukunciphisa izinhlungu, nokukhuthaza ukulala.
Indima ye-inhibitory neurotransmitter GABA sekuyisikhathi eside ibhekwa njengengqangi yokulawulwa kokukhathazeka futhi lolu hlelo lwe-neurotransmitter yilona okubhekiswe kulo i-benzodiazepines nezidakamizwa ezihlobene ezisetshenziselwa ukwelapha ukuphazamiseka kokukhathazeka (Nuss P, 2015).
L-theanine
I-L-Theanine iyi-amino acid engenawo amaprotheni etholakala kakhulu etiyeni eliluhlaza elihlotshaniswa nezinzuzo eziningi zezempilo kubandakanya ukwenziwa ngcono kwemizwelo, ukuqonda kanye nokwehla kwezimpawu ezifana nokukhathazeka (Everett JM et al, 2016).
U-Everett JM et al (2016) ubuyekeze izivivinyo ezinhlanu ezilawulwa ngokungahleliwe ezibandakanya ababambiqhaza be-104 abahlose ukusetshenziswa kwezimbongolo ukusetshenziswa kwe-L-theanines maqondana nengcindezi nokukhathazeka. Ucwaningo luthole ukuthi kube nokuncipha okusobala kulezi zimpawu lapho i-thiamine ibidla nsuku zonke. Ucwaningo olwengeziwe lugxile kubantu abaphila nezimo ezinzima njenge-schizophrenia kanye ne-schizoaffective disorder. Ucwaningo luthole ukuthi i-L-theanine inciphise ukukhathazeka nezimpawu ezithuthukisiwe (URitsner M et al, 2009).
5-HTP
I-5-HTP (5-hydroxytryptophan) ingumkhiqizo wamakhemikhali weprotheyini yokwakha i-L-tryptophan. Iphinde ikhiqizwe ngokuhweba kusuka enzalweni yesitshalo sase-Afrika esaziwa ngeGriffonia simplicifolia.
I-5-HTP isebenza ebuchosheni nasesimisweni sezinzwa eziphakathi ngokwandisa ukukhiqizwa kwe-serotonin yamakhemikhali. I-Serotonin ingathinta ukulala, isifiso sokudla, izinga lokushisa, ukuziphatha ngokocansi nokuzwa ubuhlungu. Njengoba i-5-HTP inyusa ukuhlanganiswa kwe-serotonin, isetshenziselwa izifo eziningana lapho i-serotonin ikholelwa ukuthi idlala indima ebalulekile kubandakanya ukucindezeleka, ukuqwasha, ukukhuluphala, nezinye izimo eziningi.
Ucwaningo olwenziwe yi-Pediatr E (2004) lwaluhlose ukuhlola ukusetshenziswa kwe-5-HTP ekwelapheni ukwethuka kokulala ezinganeni. Imiphumela itholakele i-2mg / kg ye-5-HTP yezinsuku ezingama-20 ihlotshaniswa nokwethuka okuncane kakhulu kokulala ngesikhathi sokungezelela futhi kuze kube izinyanga ze-6 ngemuva kwalokho.
Mint
I-Peppermint (UMentha × i-piperita) umuthi onephunga elimnandi emndenini we-mint oyisiphambano phakathi kwewermint ne-spearmint. Owomdabu waseYurophu nase-Asia, ubusetshenziselwe izinkulungwane zeminyaka ukuthola ukunambitheka kwawo okumnandi, oku-minty kanye nezinzuzo zezempilo. I-Peppermint isetshenziselwa izinhloso eziningi ezahlukahlukene kepha okubaluleke kakhulu ukuthi ikhonjiswa ukuthuthukisa ukulala (iGroves M, 2018).
Ukubuyekezwa kokusebenza kwe-bioactivity kanye nezinzuzo zempilo ezingaba khona zetiye le-peppermint (UMckay D noBlumberg J, 2006) kukhombise itiye le-peppermint ukuba libe isidambisi sokuphumula esingasetshenziswa ukuphumula ngaphambi kokulala.
Rhodiola
URhodiola umuthi okhula ezindaweni ezibandayo, ezinezintaba zaseYurophu nase-Asia. Izimpande zawo zibhekwa njenge-adaptogens, okusho ukuthi zisiza umzimba wakho ukuzivumelanisa nengcindezi lapho usetshenziswa. I-Rhodiola yaziwa nangokuthi impande ye-arctic noma impande yegolide, futhi igama layo lesayensi ngu URhodiola rosea (I-Res P, 2015).
Impande yawo iqukethe izithako ezingaphezu kwe-140 ezisebenzayo, ezimbili ezinamandla kakhulu i-rosavin ne-salidroside. Abantu eRussia nakwamanye amazwe aseScandinavia basebenzise i-rhodiola ukwelapha ukukhathazeka, ukukhathala nokudangala amakhulu eminyaka.
Ucwaningo olulodwa luphenye imiphumela yokukhishwa kwe-rhodiola kubantu abangu-101 abanengcindezi ehlobene nempilo nomsebenzi. Abahlanganyeli banikezwe i-400 mg ngosuku amasonto amane (i-Res, P 2012). Ithole ukuthuthuka okuphawulekayo kwizimpawu zokuxineka, njengokukhathala, ukukhathala nokukhathazeka, ngemuva kwezinsuku ezintathu nje kuphela. Lokhu kuthuthukiswa kwaqhubeka esifundweni sonke.
References:
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