Makina Ofunika A Zinthu Zathu
Aswagandha
Ashwaganda ndi Chitsamba cha Ayurvedic chomwe chimadziwikanso kuti Withania Somnifera chomwe chimagwiritsidwa ntchito ngati njira yothetsera mavuto ku India kwazaka zambiri (Pratte M et al, 2014).
Zitsamba zimatchedwa adaptogen, zomwe zimawonetsa kuthekera kwake pakuwongolera zochitika za thupi ndikulimbitsa thupi poyankha kupsinjika (Provino R, 2010). Ashwagandha amachititsa nkhawa ndi nyama komanso anthu. Kafukufuku wosawoneka kawiri wakhungu, wosawoneka bwino wa placebo wachitetezo ndi magwiridwe antchito a muzu wa ashwagandha wochepetsera kupsinjika ndi nkhawa kwa akulu (Chandrasekhar K et al, 2012) idawulula kuti 600mg ya ashwagandha imachotsa masiku 60 mwa anthu omwe ali ndi matenda Kupsinjika kwamaganizidwe kudatha kukonza magawo onse oyesedwa ndikuchepetsa serum cortisol ndi 27.9%.
Kafukufuku akuwonetsanso kuti zatsimikiziranso zakukhala ndi zovuta zofananira ndi za benzodiazepines wamba (Pratte M et al, 2014). Kafukufuku waposachedwa kwambiri (Lopresti A et al, 2019) adawulula kuti kumwa mlingo wa 240 mg wa Ashwagandha kumachepetsa kwambiri kupsinjika kwa anthu poyerekeza ndi placebo. Izi zidaphatikizapo kuchepa kwa cortisol yomwe ndi mahomoni opsinjika.
Bacopa
Bacopa monnieri ndi zitsamba za nootropic zomwe zakhala zikugwiritsidwa ntchito ngati mankhwala amtundu wautali komanso kukulitsa kuzindikira. Kuphatikiza Bacopa kumatha kuchepetsa nkhawa ndikupangitsa kukumbukira kukumbukira.
Kafukufuku wa 2008 (Calabrese C et al, 2008) pazotsatira zomwe Bacopa adachita pozindikira magwiridwe antchito, nkhawa ndi kukhumudwa mwa anthu zidawulula kusintha kwakukulu (osatengera chidwi chosafunikira), kukumbukira ntchito ndi zochepa nkhawa ndi kukhumudwa. Tikhozanso kudziwa kuchepa kwa kugunda kwa mtima popanda kusintha kuthamanga kwa magazi.
Kupitilira apa kafukufuku waposachedwa kwambiri (Benson S et al, 2013) kuwunika kuchuluka kwa Bacopa pakuchepetsa nkhawa ndikubwezeretsanso nkhawa kuwulula kuti mulingo wa 640mg wa zitsamba zomwe zimapangitsa kuchepa kwakukulu kwa milingo ya cortisol patangodutsa maola awiri kutenga.
GABA
Gamma-Aminobutyric acid ndi amino acid omwe amapangidwa mwachilengedwe muubongo. GABA imagwira ntchito ngati neurotransmitter, ikuthandizira kulumikizana pakati pama cell amubongo. Udindo waukulu wa GABA mthupi ndikuchepetsa zochitika zamitsempha muubongo ndi dongosolo lamanjenje, lomwe limakhudzanso thupi ndi malingaliro, kuphatikiza kupumula, kuchepa kwa nkhawa, kukhazikika, bata, Kuchepetsa ululu, komanso kugona tulo.
Udindo wa GABA yoletsa kuthana ndi ma neurotransmitter kwa nthawi yayitali wadziwika kuti ndi gawo lofunikira pakuchepetsa nkhawa ndipo makina am'mitsempha yotereyi ndi omwe amawagwiritsa ntchito benzodiazepines ndi mankhwala okhudzana ndi matendawa (Nuss P, 2015).
L-theanine
L-Theanine ndi amino acid osatinso proteinaceous omwe amapezeka kwambiri mu tiyi wobiriwira yemwe amathandizidwa ndi maubwino angapo azaumoyo kuphatikiza kusintha kwa malingaliro, kuzindikira komanso kuchepetsa zizindikilo zonga nkhawa (Everett JM et al, 2016).
Everett JM et al (2016) adawunikiranso mayesero asanu omwe adasankhidwa mwachisawawa omwe adaphatikizira omwe akutenga nawo gawo a 104 omwe amayang'anira abulu kumwa kwa L-theanines pokhudzana ndi kupsinjika ndi nkhawa. Kafukufuku adapeza kuti panali kuchepa momveka bwino kwa izi pomwe thiamine idadyedwa tsiku lililonse. Kafukufuku wowonjezera adayang'ana kwambiri kwa anthu omwe ali ndi vuto lalikulu monga schizophrenia ndi schizoaffective disorder. Kafukufuku adapeza kuti L-theanine adachepetsa nkhawa komanso kusintha kwa zizindikilo (Ritsner M et al, 2009).
5-HTP
5-HTP (5-hydroxytryptophan) ndi mankhwala ochokera ku puloteni L-tryptophan. Amapangidwa kuchokera ku malonda kuchokera ku mbewu za chomera cha ku Africa chotchedwa Griffonia simplicifolia.
5-HTP imagwira ntchito muubongo ndi pakatikati mwa manjenje powonjezera kupanga mankhwala a serotonin. Serotonin imatha kukhudza kugona, njala, kutentha, machitidwe ogonana, komanso kumva kupweteka. Popeza 5-HTP imawonjezera kaphatikizidwe ka serotonin, imagwiritsidwa ntchito pamavuto angapo pomwe serotonin imakhulupirira kuti imagwira ntchito yofunika kuphatikiza kukhumudwa, kugona tulo, kunenepa kwambiri, ndi zina zambiri.
Kafukufuku wopangidwa ndi Pediatr E (2004) adafuna kuwunika kugwiritsa ntchito 5-HTP pochiza zoopsa zakugona mwa ana. Zotsatira zopezeka kuti 2mg / kg ya 5-HTP yamasiku 20 idalumikizidwa ndi zoopsa zochepa kwambiri panthawi yolembetsa komanso mpaka miyezi 6 pambuyo pake.
timbewu
Tsabola (Mentha × alireza) ndi zitsamba zonunkhira mu banja lachitsulo zomwe ndi mtanda pakati pa chivwende ndi nthungo. Wachibadwidwe ku Ulaya ndi Asia, wakhala akugwiritsidwa ntchito kwa zaka masauzande ambiri chifukwa cha kukoma kwake, kukoma kwake komanso thanzi lake. Peppermint imagwiritsidwa ntchito pazinthu zosiyanasiyana koma koposa zonse, imawonetsedwa kuti imathandizira kugona (Groves M, 2018).
Kuwunikanso kwa bioactivity komanso phindu la thanzi la tiyi wa peppermint (Mckay D ndi Blumberg J, 2006) adawonetsa tiyi wa peppermint kuti akhale wopumula minofu womwe ungagwiritsidwe ntchito kupumula nthawi yogona.
Rhodiola
Rhodiola ndi zitsamba zomwe zimamera m'malo ozizira, amapiri aku Europe ndi Asia. Mizu yake imadziwika kuti adaptogens, kutanthauza kuti imathandizira thupi lanu kuzolowera kupsinjika mukamadya. Rhodiola amadziwikanso kuti mizu ya arctic kapena mizu yagolide, ndipo dzina lake lasayansi ndi Rhodiola rosea (Res P, 2015).
Muzu wake uli ndi zinthu zopitilira 140, zomwe ziwiri mwamphamvu kwambiri ndi rosavin ndi salidroside. Anthu ku Russia ndi mayiko a Scandinavia agwiritsa ntchito rhodiola pochiza nkhawa, kutopa ndi kukhumudwa kwazaka zambiri.
Kafukufuku wina adafufuza zotsatira za kuchotsa kwa rhodiola mwa anthu 101 omwe ali ndi nkhawa zokhudzana ndi moyo komanso ntchito. Ophunzira adapatsidwa 400 mg patsiku kwamasabata anayi (Res, P 2012). Idapeza kusintha kwakukulu kwa zizindikilo za kupsinjika, monga kutopa, kutopa ndi nkhawa, patangotha masiku atatu okha. Kusintha uku kunapitilira mu kafukufukuyu.
Zothandizira:
Pratte M, Nanavati K, Young V ndi Morley C. Njira Yina Yothetsera Nkhawa: Kuwunika Kwadongosolo Kwa Zotsatira Zoyeserera Kwa Anthu Zofotokozedwa Zitsamba za Ayurvedic Ashwagandha (Withania). J Altern Complement Med, 2014.
Provino R. Udindo wa ma adaptogen pakuwongolera kupsinjika. Aust J Med Zitsamba 2010; 22: 41-49
Bhattacharya S, Muruganandam A. Zochita za Adaptogenic za Andania somnifera: kafukufuku woyeserera pogwiritsa ntchito khola lachipsinjo chosatha. Pharmacol Biochem Behav 2003; 75: 547-555
Lopresti A, Smith S, Malvi H ndi Kodgule R. Kafufuzidwe pothana ndi nkhawa komanso zochita zamankhwala a ashwagandha (Withania) kuchotsa. Mankhwala (Baltimore) 2019.
K Chandrasekhar , Jyoti Kapoor, Sridhar Anishetty. Kafukufuku woyembekezeredwa, wosawona kawiri, wowongoleredwa ndi placebo wachitetezo ndi magwiridwe anthawi zonse a muzu wa ashwagandha pochepetsa kupsinjika ndi nkhawa kwa akulu. Indian J Psychol Med 2012 Jul; 34 (3): 255-62 (Adasankhidwa)
Calabrese C, Gregory W, Leo M, Kraemer D, Bone K, Oken B (2008) Zotsatira zakukhazikika kwa Bacopa monnieri pozindikira magwiridwe antchito, nkhawa, komanso kukhumudwa kwa okalamba: mayesero olamulidwa ndi placebo osasinthika, akhungu awiri. . J Njira Yothandizira Med 2008 Jul; 14 (6): 707-13.
Benson S, Downey L, Stough C, Wetherell M, Zangara A ndi Scholey A. Kafukufuku wowopsa, wakhungu kawiri, wolamulidwa ndi placebo wowerenga za 320 mg ndi 640 mg Mlingo wa Bacopa monnieri (CDRI 08) pakuchepetsa nkhawa ndi malingaliro. Phytother Res. 2014 Apr; 28 (4): 551-9.
Ritsner M, Miodownik C, Ratner Y, Shleifer T, Mar M, Pintov L ndi Lerner V. L-Theanine Amathandizira Zizindikiro Zabwino, Zoyambitsa, ndi Zodandaula Kwa Odwala Omwe Ali Ndi Schizophrenia ndi Schizoaffective Disorder: 8-Sabata, Randomized, Double-Blind , Olamulidwa ndi Placebo, 2-Center Study. Journal of Clinic Psychiatry. Schizophrenia ndi Schizoaffective. 2009.
Everett JM, Gunathilake D, Dufficy L, Roach P, Thoas J, Thomas J, Upton D, NAumovski N. Theanine kumwa, kupsinjika ndi nkhawa m'mayesero azachipatala a anthu: Kuwunika mwatsatanetsatane. Journal of Nutrition ndi Intermediary Metabolism. Vol 4, masamba 41 - 42. 2016.
Pediatr E. L -5-Hydroxytryptophan chithandizo cha zoopsa zakugona mwa ana. Laibulale ya Zaumoyo Yadziko Lonse. 163 (7): 402-7 2004.
Res P. Zithandizo zachitetezo ndi chitetezo cha Rhodiola rosea yotulutsa WS® 1375 m'mitu yomwe ili ndi zipsinjo zamoyo - zotsatira za kafukufuku wotseguka. Laibulale ya Zaumoyo Yadziko Lonse. 26 (8): 1220-5 2012.
Res P. Zotsatira za Rhodiola rosea L. Kuchotsa pa Nkhawa, Kupsinjika, Kuzindikira ndi Zizindikiro Zina Za Maganizo. Laibulale ya Zaumoyo Yadziko Lonse. 29 (12): 1934-9 (2015).