Dab tsi yog Adaptogens thiab Lawv Puas Pab Tau Lub Hwj Chim Ua Haujlwm Rau Koj?

Zoo Siab

• Dab tsi yog adaptogens?
• Yuav ua li cas adaptogens ua haujlwm hauv lub cev?
• Dab tsi yog cov txiaj ntsig kev noj qab haus huv ntawm adaptogens?
• Puas yuav adaptogens pab nrog koj qhov kev ua tau zoo?
• Yuav ua li cas kom tau txais ntau adaptogens hauv koj cov zaub mov?
• Tshuaj xyuas rau

Tshuaj ntsiav. Collagen hmoov. Txiv maj phaub roj. Thaum nws los txog rau cov khoom kim heev pantry, nws zoo li muaj ib qho tshiab "yuav tsum muaj" superfood lossis super-supplement txhua lub lim tiam. Tab sis qhov ntawd yog dab tsi? Dab tsi qub yog tshiab dua. Lub sijhawm no nyob ib puag ncig, txhua tus neeg los ntawm naturopaths thiab yogis rau kev tawm dag zog thiab ua haujlwm lub cev muaj zog cov kiv cua tau tham txog qee yam uas tau nyob ib puag ncig ntev: kev hloov pauv.

Dab tsi yog adaptogens?

Thaum koj tsuas yog tau hnov ​​lub suab nrov nyob ib puag ncig adaptogens, lawv tau yog ib feem ntawm Ayurvedic, Suav, thiab lwm yam tshuaj rau ntau pua xyoo. ICYDK, lawv yog ib chav kawm ntawm tshuaj ntsuab thiab nceb uas pab txhawb koj lub cev tiv thaiv tej yam xws li kev ntxhov siab, mob, thiab qaug zog, hais tias Holly Herrington, tus kws kho mob sau npe nrog Center for Lifestyle Medicine ntawm Northwestern Memorial Tsev Kho Mob hauv Chicago.

Adaptogens kuj tau xav tias yog cov khoom siv muaj txiaj ntsig zoo rau lub cev los ntawm kev tswj cov tshuaj hormones, hais tias tus kws kho mob ua haujlwm, Brooke Kalanick, ND, tus kws kho mob naturopathic muaj ntawv tso cai. Txhawm rau ua nws cov kauj ruam ntxiv, Dave Asprey, tus tsim thiab CEO ntawm Bulletproof, piav qhia lawv li tshuaj ntsuab uas tawm tsam kev lom neeg thiab kev puas siab puas ntsws. Suab muaj zog txoj cai?

Yuav ua li cas adaptogens ua haujlwm hauv lub cev?

Txoj kev kho mob yog tias cov tshuaj ntsuab no (xws li rhodiola, ashwagandha, licorice paus, maca paus, thiab tsov ntxhuav's mane) pab rov qab sib txuas lus nruab nrab ntawm koj lub hlwb thiab qog adrenal los ntawm kev sib npaug hypothalamic-pituitary-endocrine axis-uas tseem hu ua lub cev "kev nyuaj siab." Lub axis no yog lub luag haujlwm tswj hwm kev sib txuas ntawm lub hlwb thiab koj cov tshuaj hormones kev nyuaj siab, tab sis nws tsis tas ua haujlwm tau zoo, hais tias Kalanick.

"Thaum koj nyob hauv qhov kev nyuaj siab tsis tu ncua ntawm lub neej niaj hnub no, koj lub paj hlwb tau thov koj lub cev tas li los pab tswj qhov kev nyuab siab ntawd, uas ua rau lub sijhawm thiab tso cov tshuaj hormone cortisol mus rau qhov tsis zoo," hais Kalanick. Piv txwv li, qhov ntawd tuaj yeem txhais tau tias nws yuav siv koj lub cev ntev dhau los tsim cov tshuaj cortisol, thiab tom qab ntawd ntev heev rau nws kom nce qib, hais Asprey. Yeej, koj cov tshuaj hormones tau tawm-kilter thaum muaj lub hlwb-lub cev disconnect.

Tab sis adaptogens tuaj yeem pab rov kho qhov kev sib txuas lus no ntawm lub hlwb thiab qog adrenal, uas yog lub luag haujlwm tsim thiab tswj hwm ntau yam lwm yam tshuaj xws li adrenaline, los ntawm kev tsom mus rau HPA axis, hais Kalanick. Adaptogens kuj tseem tuaj yeem ua lub luag haujlwm tswj hwm koj cov tshuaj hormones rau qee yam kev ntxhov siab, ntxiv Herrington.

Tej zaum koj tab tom xav txog tshuaj ntsuab-kho-txhua yam lub tswv yim zoo dhau los ua qhov tseeb? Los yog tej zaum koj txhua tus nyob hauv, thiab npaj txhij dhia taub hau ua ntej hauv koj lub khw muag khoom noj qab haus huv hauv ib cheeb tsam. Tab sis cov kab hauv qab yog qhov no: Puas yog adaptogens ua haujlwm tiag? Thiab koj yuav tsum tau ntxiv lawv rau koj txoj kev noj qab haus huv los yog hla lawv?

Dab tsi yog cov txiaj ntsig kev noj qab haus huv ntawm adaptogens?

Adaptogens tsis tas yuav nyob ntawm radar ntawm ntau tus kws saib xyuas kev noj qab haus huv, hais tias Herrington. Tab sis qee qhov kev tshawb fawb tau pom tias adaptogens muaj peev xwm txo qis kev ntxhov siab, txhim kho kev saib xyuas, nce kev ua siab ntev, thiab tawm tsam kev qaug zog. Thiab nyob hauv qeb dav ntawm "adaptogens" muaj ntau hom sib txawv, piav qhia Kalanick, uas txhua tus tau tshawb fawb txog qib sib txawv.

Qee qhov kev hloov pauv xws li ginseng, rhodiola rosea, thiab maca paus tuaj yeem ua rau muaj kev txhawb zog ntau dua, uas txhais tau tias lawv tuaj yeem txhim kho kev puas siab puas ntsws thiab ua kom lub cev muaj zog. Lwm tus, xws li ashwagandha thiab dawb huv basil, tuaj yeem pab lub cev txias ntawm nws cov cortisol ntau lawm thaum koj ntxhov siab heev. Thiab koj tej zaum tsis tau paub tias cov tshuaj tiv thaiv kab mob ntawm qej yog ib feem ntawm vim li cas qhov txuj lom superfood no kuj tseem nyob hauv tsev neeg adaptogen.

Puas yuav adaptogens pab nrog koj qhov kev ua tau zoo?

Vim tias adaptogens yuav tsum pab koj lub cev yoog raws qhov xwm txheej ntxhov siab, nws ua rau pom tias lawv tseem yuav cuam tshuam nrog kev tawm dag zog, uas ua rau muaj kev ntxhov siab ntawm koj lub cev, hais tias sau npe tus kws noj zaub mov Audra Wilson, nrog Metabolic Health and Surgical Weight Loss Center ntawm Northwestern Tsev Kho Mob Delnor Tsev Kho Mob.

Adaptogens tuaj yeem ua lub luag haujlwm hauv kev tawm dag zog luv thiab ntev rau ob qho kev sib tw muaj zog thiab ua siab ntev, hais Asprey. Piv txwv li, tom qab luv luv CrossFit WOD, koj xav kom koj lub cev txo cov cortisol uas tsim tawm kom koj tuaj yeem rov qab tau sai dua, nws hais. Tab sis rau cov neeg ncaws pob uas muaj kev sib tw uas yuav tau khiav rau tsib, rau, rau xya teev, kev hloov pauv tuaj yeem pab ua kom muaj kev ntxhov siab ntau ntxiv kom koj tsis txhob tawm mus kub heev, lossis ploj mus ib nrab.

Tab sis kev tawm dag zog tsis txaus ntseeg. "Muaj qhov kev tshawb fawb me me ntawm adaptogens tag nrho, thiab yog tias koj tsis paub meej tias ib qho ntxiv uas koj tab tom noj yuav pab nrog kev ua tau zoo lossis rov zoo, Kuv pom zoo tso nws tawm," hais tias tus kws tshawb fawb qoj ib ce, Brad Schoenfeld, Ph.D., tus pab xibfwb ntawm kev tawm dag zog kev tshawb fawb ntawm Lehman College hauv New York thiab tus sau ntawm Muaj zog thiab Duab puab. "Kuv tsis qhia tus kheej rau lawv vim tias muaj ntau txoj hauv kev tshawb fawb-txhawb nqa lub zog koj li kev tawm dag zog," ntxiv kev tawm dag zog lub cev Pete McCall, CPT, tus tswv ntawm All About Fitness podcast. "Tab sis qhov ntawd tsis tau hais tias lawv yuav tsis ua rau tus neeg zoo dua." (ICYW, kev tshawb fawb txog tej yam uas tuaj yeem txhim kho koj lub cev muaj zog: ncaws pob ncaws pob, qhia lub plawv dhia, thiab tso khaub ncaws ua haujlwm tshiab.)

Tab sis txawm hais tias lawv yuav txhim kho kev noj qab haus huv thiab ua haujlwm tau zoo, adaptogens tsis ua haujlwm zoo li khob kas fes, hais tias Herrington-koj yuav tsis hnov ​​qhov cuam tshuam tam sim. Koj yuav tsum tau noj lawv li 6 txog 12 lub lis piam ua ntej lawv yuav tsim hauv koj lub cev txaus los ua qhov txawv txav, nws hais.

Yuav ua li cas kom tau txais ntau adaptogens hauv koj cov zaub mov?

Adaptogens tuaj ntau hom ntawv sib txawv, suav nrog cov tshuaj, hmoov, cov ntsiav tshuaj uas yaj tau, kua rho tawm, thiab tshuaj yej.

Rau txhua qhov kev hloov pauv, koj yuav coj nws li cas yuav txawv me ntsis. Piv txwv li, koj tuaj yeem tau turmeric raws li cov kua txiv tshiab tua, cov hmoov av qhuav kom muab tso rau hauv smoothies, lossis xaj kom "mis nyuj kub" turmeric latte, qhia tias Dawn Jackson Blatner, RNN, tus sau ntawm Superfood Swap. Txhawm rau sau cov txiaj ntsig ntawm qhiav, koj tuaj yeem sim cov tshuaj yej qhiav lossis cov tais diav.

Yog tias koj xaiv rau cov tshuaj adaptogen ntxiv, Asprey xav kom koj tau txais daim ntawv ntshiab ntawm cov tshuaj ntsuab. Tab sis nco ntsoov tias adaptogens tsis tau pom zoo los ntawm kev siv tshwj xeeb lossis tsis tau tswj hwm los ntawm FDA.

Cov kab hauv qab ntawm adaptogens: Adaptogens yuav tsis tas yuav pab nrog cov xwm txheej xws li kev ntxhov siab thiab kev nyuaj siab, hais tias Herrington. Tab sis lawv tuaj yeem muab qee cov txiaj ntsig rau cov neeg noj qab haus huv uas tab tom nrhiav txoj hauv kev los txo kev ntxhov siab. Qhov no tuaj yeem siv rau koj qhov kev rov ua haujlwm ib yam nkaus. Piv txwv li, yog tias koj tab tom kawm rau ib qho kev tshwm sim lossis kev sib tw, thiab xav tias zoo li koj cov leeg (lossis cov leeg hlwb) rov qab qeeb dua li qub, nws yuav tsim nyog nrog koj tus kws kho mob tham txog kev sim, hais, turmeric (uas paub txog. pab txo qhov mob), hais Wilson. Qhov kev sab laj nrog tus kws tshaj lij tsis tuaj yeem txiav txim siab tau vim tias qee qhov adaptogens tuaj yeem cuam tshuam nrog qee yam tshuaj noj tshuaj, ntxiv Herrington.

Uas tau hais tias, adaptogens yuav tsum tsis txhob siv rau hauv qhov chaw rov ua haujlwm, hais tias McCall. "Yog tias koj txhawj xeeb tias koj tsis rov qab los ntawm koj qhov kev tawm dag zog kom zoo, kuv xav kom tsuas yog ntxiv ib hnub so ntxiv rau koj lub sijhawm cob qhia, uas tau pom tias yuav pab kho cov leeg nqaij, tsis zoo li cov adaptogens, uas tseem tshee. ntawm kev tshawb fawb, "nws hais. (Overtraining yog qhov tseeb. Nov yog cuaj qhov laj thawj uas koj yuav tsum tsis txhob mus rau lub gym txhua hnub.)

Tab sis yog tias koj xav muab adaptogens sim nco qab tias lawv tsuas yog ib feem ntawm kev noj qab haus huv ib txwm muaj uas yuav tsum suav nrog kev noj zaub mov zoo thiab rov ua raws txoj cai ib yam. Yog li yog tias koj tab tom nrhiav tiag tiag txhawm rau txhim kho koj cov kev ua kis las thiab rov zoo, Schoenfeld qhia txog tsom mus rau qhov pib: kev noj zaub mov hnyav nyob rau hauv tag nrho cov zaub mov, cov protein zoo, cov nplej tag nrho, thiab cov rog kom noj qab haus huv nrog rau kev rov zoo thiab so hnub.

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