{"id":486821,"date":"2023-08-17T14:14:36","date_gmt":"2023-08-17T12:14:36","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=486821"},"modified":"2023-08-17T14:14:41","modified_gmt":"2023-08-17T12:14:41","slug":"asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/","title":{"rendered":"A\u0161vaganda: U\u010dinki, koristi in priporo\u010den vnos skozi prizmo znanosti"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#Kaj_je_asvaganda\" title=\"Kaj je a\u0161vaganda?\">Kaj je a\u0161vaganda?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#Na_katera_podrocja_zdravja_vpliva_asvaganda_in_kaksni_so_njeni_ucinki\" title=\"Na katera podro\u010dja zdravja vpliva a\u0161vaganda in kak\u0161ni so njeni u\u010dinki?\">Na katera podro\u010dja zdravja vpliva a\u0161vaganda in kak\u0161ni so njeni u\u010dinki?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#1_Obvladovanje_stresa_in_tesnobe\" title=\"1. Obvladovanje stresa in tesnobe\">1. Obvladovanje stresa in tesnobe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#2_Zivcni_sistem_in_kognitivne_funkcije\" title=\"2. \u017div\u010dni sistem in kognitivne funkcije\">2. \u017div\u010dni sistem in kognitivne funkcije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#3_Spanje\" title=\"3. Spanje\">3. Spanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#4_Telesna_in_sportna_zmogljivost\" title=\"4. Telesna in \u0161portna zmogljivost\">4. Telesna in \u0161portna zmogljivost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#5_Imunski_sistem\" title=\"5. Imunski sistem\">5. Imunski sistem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#6_Moski_reproduktivni_sistem_in_raven_testosterona\" title=\"6. Mo\u0161ki reproduktivni sistem in raven testosterona\">6. Mo\u0161ki reproduktivni sistem in raven testosterona<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#7_Reproduktivno_zdravje_zensk\" title=\"7. Reproduktivno zdravje \u017eensk\">7. Reproduktivno zdravje \u017eensk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#8_Na_katere_druge_vidike_zdravja_lahko_vpliva_asvaganda\" title=\"8. Na katere druge vidike zdravja lahko vpliva a\u0161vaganda?\">8. Na katere druge vidike zdravja lahko vpliva a\u0161vaganda?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#Ali_asvaganda_pomaga_pri_hujsanju\" title=\"Ali a\u0161vaganda pomaga pri huj\u0161anju?\">Ali a\u0161vaganda pomaga pri huj\u0161anju?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#Kako_uporabljati_asvagando\" title=\"Kako uporabljati a\u0161vagando?\">Kako uporabljati a\u0161vagando?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#Ali_ima_lahko_uporaba_asvagande_negativne_ucinke\" title=\"Ali ima lahko uporaba a\u0161vagande negativne u\u010dinke?\">Ali ima lahko uporaba a\u0161vagande negativne u\u010dinke?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>A\u0161vaganda<\/strong> je ena od najbolj znanih rastlin v Ajurvedi, ki ji \u017ee dolgo pripisujejo \u0161tevilne pozitivne u\u010dinke na zdravje. S\u010dasoma so njene potencialne koristi vse bolj raziskane v znanstvenih krogih. Kak\u0161ni so torej mo\u017eni u\u010dinki te rastline na zdravje in kateri od njih so podprti z znanstvenimi dokazi?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_asvaganda\"><\/span>Kaj je a\u0161vaganda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/ashwagandha-90-kaps-gymbeam.html\" class=\"ek-link\">A\u0161vaganda<\/a><\/strong> (latinsko <em>Withania somnifera<\/em>) je znana tudi kot <strong>indijski ginseng ali zimska \u010de\u0161nja<\/strong>. Aroma te rastline spominja na vonj konja, zato jo v angle\u0161\u010dini pogosto imenujejo <strong>&#8220;The Smell of a Horse&#8221;<\/strong>. Je grm z rumenimi cvetovi in \u017ee dolgo velja za eno najpomembnej\u0161ih rastlin v tradicionalnem indijskem medicinskem sistemu <strong>ajurveda<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najve\u010dja koncentracija aktivnih spojin v a\u0161vagandi je v njeni korenini. Zato se v prehranskih dopolnilih pogosto uporabljajo <strong>izvle\u010dki<\/strong> iz tega dela rastline. Korenina se pona\u0161a z ve\u010d kot petdesetimi znanimi aktivnimi spojinami, vklju\u010dno s <strong>steroidnimi laktoni<\/strong>, znanimi tudi kot <strong>withanolidi<\/strong>. Te spojine so glavna aktivna sestavina te rastline, izvle\u010dek korenine pa je obi\u010dajno standardiziran tako, da vsebuje dolo\u010deno koli\u010dino teh spojin. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1-1124x749.jpeg\" alt=\"a\u0161vaganda - indijski ginseng\" class=\"wp-image-483475\" title=\"a\u0161vaganda - indijski ginseng\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Na_katera_podrocja_zdravja_vpliva_asvaganda_in_kaksni_so_njeni_ucinki\"><\/span>Na katera podro\u010dja zdravja vpliva a\u0161vaganda in kak\u0161ni so njeni u\u010dinki?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Obvladovanje_stresa_in_tesnobe\"><\/span>1. Obvladovanje stresa in tesnobe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glavna in najbolj raziskana korist s\u0161vagande je njen vpliv na obvladovanje stresa. Spada med <a href=\"https:\/\/gymbeam.si\/blog\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/\" class=\"ek-link\"><strong>adaptogene<\/strong><\/a>, ki pomagajo telesu obnoviti <strong>naravno odpornost na stresne dejavnike<\/strong>. Te snovi z razli\u010dnimi mehanizmi podpirajo notranjo obrambo telesa pred u\u010dinki fizi\u010dnih in psihi\u010dnih stresorjev. Telo se tako la\u017eje <strong>prilagaja stresu<\/strong> in pritiskom ter s tem pove\u010duje svojo odpornost. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je verjetno povezano z vplivom a\u0161vagande na <strong>du\u0161evno zdravje<\/strong> in njenimi potencialnimi <strong>anksioliti\u010dnimi u\u010dinki<\/strong> (u\u010dinki, ki zmanj\u0161ujejo anksioznost) in <strong>antidepresivnimi lastnostmi<\/strong>. Kot morda veste, stres obi\u010dajno velja za enega od spro\u017eilcev anksioznosti in depresije. <span class=\"tadv-color\" style=\"color: #ff6600\">[15,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omenjeni u\u010dinki so verjetno posledica ve\u010d mehanizmov. \u0160tudije ka\u017eejo, da ashwagandha verjetno pomaga zni\u017eevati raven hormona <strong>kortizola<\/strong> in drugih <strong>stresnih hormonov<\/strong> z vplivom na hipotalami\u010dno-hipofizni sistem, ki vpliva na njihovo proizvodnjo. U\u010dinki a\u0161vagande so lahko tudi posledica njenih <strong>antioksidativnih<\/strong> in <strong>protivnetnih lastnosti<\/strong>. Poleg tega naj bi vplivala na <strong>GABAergi\u010dne receptorje<\/strong> in aktivnost <strong>serotonina<\/strong>, ki imata antidepresivne in anksioliti\u010dne u\u010dinke. Kombinacija vseh teh mehanizmov je verjetno odgovorna za njegove u\u010dinke na stres in anksioznost. <span class=\"tadv-color\" style=\"color: #ff6600\">[11,18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/iStock-1415891376-1124x767.jpg\" alt=\"vpliv a\u0161vagande na stres\" class=\"wp-image-483492\" title=\"vpliv a\u0161vagande na stres\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Skozi prizmo znanosti: U\u010dinek a\u0161vagande na anksioznost<\/h3>\n\n\n\n<p>U\u010dinek izvle\u010dka korenine ashwagandha na anksioznost so preu\u010devali v \u0161tudiji, v kateri je sodelovalo 60 udele\u017eencev v obdobju 60 dni. V \u0161tudiji so spremljali raven anksioznosti, stresa in raven nekaterih hormonov pri udele\u017eencih. Polovica udele\u017eencev, imenovana <strong>eksperimentalna skupina<\/strong>, je jemala <strong>240 mg a\u0161vagande<\/strong>, medtem ko so preostali udele\u017eenci, ki so sestavljali kontrolno skupino, prejemali <strong>placebo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stopnjo anksioznosti smo merili z lestvico HAM-A, ki za oceno intenzivnosti anksioznosti upo\u0161teva 14 razli\u010dnih podro\u010dij. V 60-dnevnem obdobju \u0161tudije je bilo ugotovljeno, da se je v skupini, ki je jemala a\u0161vagando, <strong>anksioznost v primerjavi s skupino, ki je prejemala placebo, znatno in postopno zmanj\u0161ala<\/strong>. Tako je bila stopnja anksioznosti v skupini, ki je u\u017eivala ashwagandho, <strong>do 41% ni\u017eja<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Anxiety-level-based-on-the-HAM-A-scale-1124x588.png\" alt=\"\" class=\"wp-image-489228\" title=\"u\u010dinek a\u0161vagande na anksioznost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Anxiety-level-based-on-the-HAM-A-scale-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Anxiety-level-based-on-the-HAM-A-scale-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Anxiety-level-based-on-the-HAM-A-scale.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>U\u010dinki te rastline na stres so verjetno temeljni razlog za njene druge pozitivne u\u010dinke. Splo\u0161no znano je, da <strong>kroni\u010dni stres<\/strong> prispeva k razli\u010dnim zdravstvenim te\u017eavam. Z vplivanjem na raven stresa lahko a\u0161vaganda pozitivno vpliva na druge vidike zdravja, med drugim na <strong>odpornost, tveganje za presnovne motnje, sr\u010dno-\u017eilne te\u017eave in debelost<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[16,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Podro\u010dja uporabe ashwagandhe za du\u0161evno zdravje:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kroni\u010dni stres<\/li>\n\n\n\n<li>stanja tesnobe<\/li>\n\n\n\n<li>depresija<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o vplivu stresa na zdravje in kako ga zmanj\u0161ati, si oglejte na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" class=\"ek-link\"><strong>Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zivcni_sistem_in_kognitivne_funkcije\"><\/span>2. \u017div\u010dni sistem in kognitivne funkcije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aktivne sestavine, ki jih najdemo v izvle\u010dku korenine ashwagandha, naj bi imele tudi <strong>potencialne u\u010dinke na mo\u017egane<\/strong> in <strong>\u017eiv\u010dni sistem<\/strong>. Ta rastlina naj bi tako vplivala na <strong>kognitivne funkcije<\/strong>, kot so <strong>pozornost, spomin, miselna ostrina, sposobnost re\u0161evanja problemov<\/strong> in <strong>na\u010drtovanje<\/strong>. Zato spada v kategorijo <a href=\"https:\/\/gymbeam.si\/blog\/nootropiki-za-izboljsanje-funkcij-mozganov-in-spomina-ki-jih-morate-poznati\/\" class=\"ek-link\">nootropikov<\/a>, ki so <a href=\"https:\/\/gymbeam.si\/nootropiki-in-mozganski-stimulansi\">snovi<\/a>, ki pomagajo podpirati te mo\u017eganske funkcije. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekatere \u0161tudije ka\u017eejo, da lahko a\u0161vaganda podpira mo\u017eganski <strong>dopaminergi\u010dni sistem<\/strong>, kar lahko vpliva na spomin. Na kognitivne funkcije pa lahko vplivajo tudi dejavniki, kot sta stres ali anksioznost, zato je verjetno, da ima pri tem pomembno vlogo tudi njen u\u010dinek na zmanj\u0161evanje stresa. <span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u0161tudijah so te u\u010dinke na kognitivne funkcije opazili tudi pri ljudeh z nevrodegenerativnimi boleznimi, kot so <strong>Parkinsonova in Alzheimerjeva bolezen<\/strong> ter druge oblike <strong>demence<\/strong>. Pri tem imajo verjetno pomembno vlogo njegove <strong>antioksidativne lastnosti<\/strong>, saj pomaga v boju proti prostim radikalom, ki so prav tako vpleteni v razvoj Alzheimerjeve bolezni. Po mnenju raziskovalcev lahko a\u0161vaganda vpliva tudi na zmanj\u0161anje izgube mo\u017eganskih celic, saj deluje na <strong>amiloidne obloge<\/strong>, ki so zna\u010dilna sestavina te bolezni in imajo klju\u010dno vlogo pri njenem napredovanju. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,13,20,24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Skozi prizmo znanosti: U\u010dinek a\u0161vagande na spomin<\/h3>\n\n\n\n<p>Povezava med a\u0161vagando in spominom je eno najpogosteje raziskanih podro\u010dij vpliva te rastline na zdravje. Pozitiven u\u010dinek je bil na primer opa\u017een v \u0161tudiji, v kateri so pri 130 udele\u017eencih preu\u010devali vpliv njenega u\u017eivanja na kognitivne funkcije v 90-dnevnem obdobju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Udele\u017eence so razdelili v dve skupini, pri \u010demer je eksperimentalna skupina dnevno jemala <strong>300 mg izvle\u010dka korenine a\u0161vagande<\/strong>, udele\u017eenci kontrolne skupine pa so prejemali <strong>placebo<\/strong>. Na za\u010detku in na koncu \u0161tudijskega obdobja so opravili vrsto spominskih testov (CANTAB), rezultate pa so na koncu primerjali. Raziskava je pokazala, da se je pri skupini, ki je prejemala placebo, spomin nekoliko poslab\u0161al, pri skupini, ki je jemala ashwagandho, pa se je <strong>znatno izbolj\u0161al<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Memory-1124x588.png\" alt=\"\" class=\"wp-image-489244\" title=\"u\u010dinki a\u0161vagande na spomin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Memory-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Memory-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Memory.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Podro\u010dja uporabe a\u0161vagande so preu\u010devali za \u017eiv\u010dni sistem in kognitivne funkcije:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>spomin<\/li>\n\n\n\n<li>pozornost<\/li>\n\n\n\n<li>miselna ostrina<\/li>\n\n\n\n<li>na\u010drtovanje<\/li>\n\n\n\n<li>re\u0161evanje problemov<\/li>\n\n\n\n<li>nevrodegenerativne bolezni (Alzheimerjeva bolezen, Parkinsonova bolezen).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti, kako u\u010dinkovito izbolj\u0161ati koncentracijo, preberite na\u0161 \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-koncentracijo-in-ostati-osredotocen-pri-delu-in-med-ucenjem\/\">Kako izbolj\u0161ati koncentracijo in ostati osredoto\u010den pri delu in \u0161tudiju?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spanje\"><\/span>3. Spanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drugo podro\u010dje, na katerem bi lahko a\u0161vaganda prinesla koristi, je spanje, ki je v dana\u0161nji hekti\u010dni dobi pogosto zanemarjeno. Zdi se, da ta rastlina vpliva na <strong>trajanje in<\/strong> <strong>kakovost spanja ter na zakasnitev za\u010detka spanja<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta u\u010dinek je verjetno posledica ve\u010d mehanizmov. A\u0161vaganda verjetno vpliva na spanje prek <strong>GABAergi\u010dnih receptorjev<\/strong>, ki so bistvene sestavine cikla spanja in budnosti. Druga snov, ki bi lahko imela pri tem vlogo, je <strong>etilen glikol<\/strong>, ki je naravno prisoten v tej rastlini in lahko povzro\u010di <strong>zaspanost<\/strong> in <strong>utrujenost<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/iStock-1411245642-1124x749.jpg\" alt=\"u\u010dinki a\u0161vagande na spanje\" class=\"wp-image-483686\" width=\"843\" height=\"562\" title=\"u\u010dinki a\u0161vagande na spanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1411245642-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1411245642-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1411245642-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1411245642-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Skozi prizmo znanosti: U\u010dinek a\u0161vagande na spanje<\/h3>\n\n\n\n<p>Vpliv a\u0161vagande na spanje je bil dokazan v \u0161tudiji, ki je spremljala 58 posameznikov. Razdeljeni so bili v tri skupine, od katerih je tretjina jemala <strong>250 mg izvle\u010dka a\u0161vagande<\/strong>, druga skupina je prejemala <strong>600 mg izvle\u010dka<\/strong>, preostali pa so jemali <strong>placebo<\/strong> v obliki \u0161kroba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Udele\u017eenci so ocenili kakovost svojega spanja na lestvici od 1 do 7, pri \u010demer je najni\u017eja vrednost pomenila najbolj\u0161o kakovost spanja, najvi\u0161ja pa slabo kakovost spanja. Po osmih tednih se je izkazalo, da se je v skupinah, ki so jemale a\u0161vagando, <strong>kakovost spanja izbolj\u0161ala<\/strong>. Izbolj\u0161anje je bilo izrazitej\u0161e v skupini, ki je zau\u017eila 600 mg izvle\u010dka, v primerjavi s skupino, ki je prejemala odmerek 250 mg. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Sleep-1124x588.png\" alt=\"\" class=\"wp-image-489260\" title=\"u\u010dinki a\u0161vagande na spanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Sleep-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Sleep-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Sleep.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Podro\u010dja uporabe a\u0161vagande za spanje:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kakovost spanja<\/li>\n\n\n\n<li>trajanje spanca<\/li>\n\n\n\n<li>za\u010detek spanca<\/li>\n\n\n\n<li>mentalna budnost ob prebujanju<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o tem, kako dose\u010di kakovosten spanec, si lahko preberete v na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\"><strong>Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Telesna_in_sportna_zmogljivost\"><\/span>4. Telesna in \u0161portna zmogljivost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0161vaganda je pokazala potencialne pozitivne u\u010dinke na <strong>\u0161portno zmogljivost<\/strong>, vklju\u010dno z <strong>mi\u0161i\u010dno mo\u010djo<\/strong>. Natan\u010dni mehanizmi, s katerimi a\u0161vaganda vpliva na telesno zmogljivost, niso povsem znani, vendar so verjetno povezani z njenimi <strong>antioksidativnimi lastnostmi<\/strong>. Antioksidanti lahko pomagajo za\u0161\u010dititi telo pred <strong>oksidativnim stresom<\/strong>, ki sicer lahko <strong>poslab\u0161a obnovo mi\u0161ic<\/strong>. Po nekaterih \u0161tudijah lahko dodajanje a\u0161vagande celo <strong>odlo\u017ei utrujenost mi\u0161ic<\/strong> med dolgotrajno aktivnostjo, pomaga pri njihovem okrevanju in pripravi mi\u0161ice na nadaljnje treninge. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po nekaterih \u0161tudijah a\u0161vaganda prispeva tudi k <strong>pove\u010danju ravni hemoglobina<\/strong> (rde\u010de krvno barvilo, ki ve\u017ee kisik) in drugih sestavin krvi. Zato je verjetno, da njeno u\u017eivanje pripomore k u\u010dinkovitej\u0161i oksigenaciji krvi, kar <strong>spodbuja vzdr\u017eljivost in zmogljivost med vadbo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je povezano tudi s potencialnim u\u010dinkom a\u0161vagande na <strong>pove\u010danje VO2 max<\/strong>, ki predstavlja najve\u010djo koli\u010dino kisika, ki jo lahko telo v danem trenutku uporabi med telesnim naporom. Vi\u0161ja kot je ta vrednost, bolj\u0161a je telesna pripravljenost. VO2 max je tesno povezan z <strong>vzdr\u017eljivostno zmogljivostjo<\/strong>, elitni vzdr\u017eljivostni \u0161portniki pa dosegajo najvi\u0161je vrednosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vpliv na pove\u010danje mo\u010di je lahko povezan tudi z vplivom antioksidativnih <strong>lastnosti a\u0161vagande<\/strong> na <strong>mi\u0161i\u010dno maso<\/strong>. Bolj\u0161a regeneracija in prilagodljivost mi\u0161ic sta tesno povezani z <strong>bolj\u0161o zmogljivostjo in ve\u010djo mo\u010djo<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/274786587_4839481489475805_6344546134958647418_n.jpg\" alt=\"vpliv a\u0161vagande na telesno zmogljivost\" class=\"wp-image-483546\" width=\"696\" height=\"540\" title=\"vpliv a\u0161vagande na telesno zmogljivost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/274786587_4839481489475805_6344546134958647418_n.jpg 696w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/274786587_4839481489475805_6344546134958647418_n-400x310.jpg 400w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Skozi prizmo znanosti: U\u010dinek a\u0161vagande na mo\u010d iztegovanja nog in <em>bench pressa<\/em><\/h3>\n\n\n\n<p>Pozitiven u\u010dinek na mi\u0161i\u010dno mo\u010d se je pokazal v \u0161tudiji, v kateri je sodelovalo 50 mo\u0161kih, ki so opravili 8-tedenski program treninga. Polovica udele\u017eencev je izvajala vadbo za mo\u010d, medtem ko so jemali <strong>300 mg izvle\u010dka korenine a\u0161vagande<\/strong>. Druga polovica je trenirala podobno, vendar je prejemala placebo v obliki <strong>300 mg \u0161kroba<\/strong>. Mo\u010d udele\u017eencev so merili s te\u017eo, ki so jo dvignili pri vajah za bench press in iztegovanje nog. Pri udele\u017eencih, ki so jemali a\u0161vagando, so opazili znatno izbolj\u0161anje pri obeh vajah. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Bench-Press-1-1124x588.png\" alt=\"\" class=\"wp-image-489276\" title=\"u\u010dinek a\u0161vagande - bench press\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Bench-Press-1-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Bench-Press-1-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Bench-Press-1.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Leg-Extension-1-1124x588.png\" alt=\"\" class=\"wp-image-489292\" title=\"u\u010dinek a\u0161vagande - iztegovanje nog\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Leg-Extension-1-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Leg-Extension-1-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Leg-Extension-1.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Podro\u010dja uporabe a\u0161vagande za fizi\u010dno in \u0161portno zmogljivost:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mi\u0161i\u010dna mo\u010d<\/li>\n\n\n\n<li>regeneracija mi\u0161ic<\/li>\n\n\n\n<li>utrujenost mi\u0161ic<\/li>\n\n\n\n<li>vzdr\u017eljivostna zmogljivost<\/li>\n\n\n\n<li>VO<sub>2<\/sub> max<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vsakim \u0161portnim dose\u017ekom stoji dobro zasnovan na\u010drt treninga. Pri njegovi izdelavi vam bomo pomagali v tem \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/https-gymbeam-si-blog-kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\">Kako ustvariti kakovosten na\u010drt treninga v telovadnici?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Imunski_sistem\"><\/span>5. Imunski sistem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Danes vemo, da lahko kroni\u010dni stres poslab\u0161a delovanje imunskega sistema, zaradi \u010desar se <strong>zmanj\u0161a odpornost proti zdravstvenim te\u017eavam<\/strong>. Ker se zdi, da ima a\u0161vaganda pozitiven vpliv na zmanj\u0161evanje stresa, bi lahko posredno pozitivno vplivala tudi na delovanje imunskega sistema. Poleg tega ima a\u0161vaganda verjetno <strong>imunomodulatorne u\u010dinke<\/strong>, kar pomeni, da lahko pomaga vplivati na imunske procese. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Podro\u010dja uporabe a\u0161vagande za imunski sistem:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vnetje<\/li>\n\n\n\n<li>immunomodulatory effects<\/li>\n\n\n\n<li>koncentracija imunskih celic<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite okrepiti svoj imunski sistem, si oglejte na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/15-nacinov-za-krepitev-imunskega-sistema-in-zascito-zdravja\/\"><strong>15 na\u010dinov za krepitev imunskega sistema in za\u0161\u010dito zdravja<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg\" alt=\"u\u010dinek a\u0161vagande na odpornost\" class=\"wp-image-483611\" width=\"843\" height=\"562\" title=\"u\u010dinek a\u0161vagande na odpornost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/129873492_3502478669842767_545693395046496300_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/129873492_3502478669842767_545693395046496300_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/129873492_3502478669842767_545693395046496300_n.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Moski_reproduktivni_sistem_in_raven_testosterona\"><\/span>6. Mo\u0161ki reproduktivni sistem in raven testosterona<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0161vaganda je znana tudi po svojih u\u010dinkih na mo\u0161ki reproduktivni sistem. Raziskave ka\u017eejo, da lahko pove\u010da raven mo\u0161kega spolnega hormona <a href=\"https:\/\/gymbeam.si\/blog\/10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti\/\"><strong>testosterona<\/strong><\/a> in pomaga vzpostaviti <strong>optimalno hormonsko ravnovesje<\/strong> v telesu. To pa lahko verjetno podpira <strong>libido<\/strong> in splo\u0161no <strong>spolno zdravje<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstajajo tudi \u0161tudije, ki ka\u017eejo na njegov pozitiven u\u010dinek na pove\u010danje <strong>koncentracije sperme<\/strong> in izbolj\u0161anje <strong>kakovosti sperme<\/strong>. Zdi se, da bi ta rastlina lahko podpirala proizvodnjo spermijev (spermatogenezo) in jih hkrati <strong>\u0161\u010ditila pred oksidativnim stresom<\/strong>. Za\u0161\u010dita spermijev pred po\u0161kodbami izbolj\u0161a njihovo kakovost in s tem splo\u0161no mo\u0161ko plodnost. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Skozi prizmo znanosti: Vpliv a\u0161vagande na raven testosterona<\/h3>\n\n\n\n<p>Znanstveniki so izmerili raven testosterona pri 50 prostovoljcih, ki so hkrati opravili 8-tedenski program usposabljanja. Polovica jih je zau\u017eila <strong>300 mg izvle\u010dka a\u0161vagande<\/strong>, druga polovica pa je prejela <strong>placebo v obliki \u0161kroba<\/strong>. Ob koncu \u0161tudije se je pri tistih, ki so u\u017eivali izvle\u010dek a\u0161vagande, v primerjavi s skupino, ki je prejemala placebo, znatno <strong>pove\u010dala raven testosterona<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Testosterone-level-1124x588.png\" alt=\"\" class=\"wp-image-489308\" title=\"vpliv a\u0161vagande na raven testosterona\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Testosterone-level-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Testosterone-level-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Testosterone-level.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Skozi prizmo znanosti: U\u010dinek a\u0161vagande na koncentracijo spermijev<\/h3>\n\n\n\n<p>Povezava med dodajanjem a\u0161vagande in koncentracijo sperme je bila zelo o\u010ditna v \u0161tudiji, v kateri je sodelovalo 50 mo\u0161kih. Polovica jih je dvanajst tednov dnevno prejemala <strong>675 mg izvle\u010dka korenine a\u0161vagande<\/strong>, druga polovica pa je jemala <strong>placebo<\/strong>. Pri teh mo\u0161kih so trikrat izmerili koncentracijo sperme in ugotovili, da je u\u017eivanje a\u0161vagande povzro\u010dilo znatno <strong>pove\u010danje koncentracije sperme<\/strong>, medtem ko se je pri skupini s placebom koncentracija sperme pove\u010dala le minimalno. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Sperm-concentration-1124x588.png\" alt=\"\" class=\"wp-image-489324\" title=\"vpliv a\u0161vagande na koncentracijo sperme\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Sperm-concentration-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Sperm-concentration-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Sperm-concentration.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Podro\u010dja uporabe a\u0161vagande, preu\u010dena za zdravje mo\u0161kih:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>raven testosterona<\/li>\n\n\n\n<li>optimalno hormonsko ravnovesje<\/li>\n\n\n\n<li>libido<\/li>\n\n\n\n<li>spolno zdravje<\/li>\n\n\n\n<li>kakovost sperme (gibljivost)<\/li>\n\n\n\n<li>koncentracija sperme<\/li>\n\n\n\n<li>plodnost<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d informacij o optimalni prehrani za podporo mo\u0161kega zdravja preberite na\u0161 \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/\">Mo\u0161ki in prehrana: Najpomembnej\u0161i vitamini in minerali za zdravje, testosteron in u\u010dinkovitost<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Reproduktivno_zdravje_zensk\"><\/span>7. Reproduktivno zdravje \u017eensk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0161vaganda lahko vpliva ne le na mo\u0161ko, temve\u010d tudi na \u017eensko reproduktivno zdravje. Na primer, dokazano vpliva na raven <strong>luteinizirajo\u010dih<\/strong> in <strong>folikle stimulirajo\u010dih hormonov<\/strong>, kar ka\u017ee na mo\u017een vpliv na spolno zdravje. Nekatere \u0161tudije so pokazale celo mo\u017een u\u010dinek na <strong>zmanj\u0161anje spolnih motenj<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Podro\u010dja uporabe a\u0161vagande za zdravje \u017eensk:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>optimalno hormonsko ravnovesje<\/li>\n\n\n\n<li>spolno zdravje<\/li>\n\n\n\n<li>spolna disfunkcija<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za podrobnej\u0161e informacije o sestavi hranil, ki lahko podpirajo zdravje \u017eensk, si lahko preberete \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\">\u017denske in prehrana: Najpomembnej\u0161i vitamini in minerali za zdravje in lepoto<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/DSC09354-1124x749.jpg\" alt=\"vpliv a\u0161vagande na zdravje \u017eensk\" class=\"wp-image-483659\" width=\"843\" height=\"562\" title=\"vpliv a\u0161vagande na zdravje \u017eensk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC09354-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC09354-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC09354-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC09354-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Na_katere_druge_vidike_zdravja_lahko_vpliva_asvaganda\"><\/span>8. Na katere druge vidike zdravja lahko vpliva a\u0161vaganda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Raziskave omenjajo in raziskujejo \u0161tevilne druge mo\u017ene koristi uporabe a\u0161vagande za zdravje. Katere so to?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zdi se, da lahko ashwagandha pomaga <strong>zmanj\u0161ati raven sladkorja v krvi (glikemija)<\/strong> in<strong> trigliceridov v krvi (ma\u0161\u010dobe v krvi)<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li>Verjetno prispeva k zmanj\u0161anju <strong>vnetja<\/strong> in je lahko koristen na primer pri boleznih, kot je <strong>artritis<\/strong> (kroni\u010dna vnetna avtoimunska bolezen sklepov). <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li>Po nekaterih \u0161tudijah lahko pomaga optimizirati raven <strong>\u0161\u010ditni\u010dnih hormonov<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_asvaganda_pomaga_pri_hujsanju\"><\/span>Ali a\u0161vaganda pomaga pri huj\u0161anju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Danes je znano, da kroni\u010dni stres ni povezan le z zdravstvenimi te\u017eavami, temve\u010d tudi s <strong>pove\u010danjem telesne te\u017ee<\/strong> in celo debelostjo. Ko do\u017eivljamo stres, se pove\u010da raven hormona <strong>kortizola<\/strong>, kar vodi k ve\u010djemu kopi\u010denju telesne ma\u0161\u010dobe, zlasti v predelu trebuha. Pogosto se pojavijo tudi mo\u010dnej\u0161i <strong>ob\u010dutki lakote in \u017eelja po sladkem, kar lahko povzro\u010di ve\u010dji vnos kalorij<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u010dinek uporabe a\u0161vagande na zmanj\u0161anje stresa lahko vpliva tudi na bolj\u0161i <strong>nadzor apetita<\/strong> in posledi\u010dno na <strong>uravnavanje telesne te\u017ee<\/strong>. Jemanje a\u0161vagande bi lahko bilo koristno orodje pri huj\u0161anju, saj odpravlja lakoto, zmanj\u0161uje \u017eeljo po sladkem in celo prepre\u010duje s stresom povezano prenajedanje. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preden pose\u017eete po katerem koli prehranskem dopolnilu, se osredoto\u010dite na svoj splo\u0161ni \u017eivljenjski slog. V na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/\"><strong>15 nasvetov, kako shuj\u0161ati, za\u010deti telovaditi in se zdravo prehranjevati<\/strong><\/a> lahko najdete dragocene informacije o tem, kako to dose\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_uporabljati_asvagando\"><\/span>Kako uporabljati a\u0161vagando?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za a\u0161vagando v resnici ni posebnega priporo\u010denega vnosa, saj se ta razlikuje glede na individualne potrebe. V \u0161tudijah so uporabljali odmerke od <strong>120 do 5000 mg izvle\u010dka korenine a\u0161vaganda<\/strong>, najpogosteje pa so jih zau\u017eili med <strong>300 in 600 mg na dan<\/strong>. Ta koli\u010dina se obi\u010dajno razdeli na <strong>dva dnevna odmerka<\/strong>, ki se jemljeta zjutraj in zve\u010der, saj se zdi, da je to naju\u010dinkovitej\u0161e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u010dinki adaptogenov so postopni, zato je pomembno, da a\u0161vagando <strong>jemljete redno<\/strong> in ste potrpe\u017eljivi, ko pri\u010dakujete rezultate, saj se ti <strong>lahko pojavijo \u0161ele po nekaj tednih<\/strong>. Vendar pa dolgoro\u010dni u\u010dinki uporabe a\u0161vagande \u0161e niso dobro ugotovljeni. Za zagotovitev varnosti je priporo\u010dljivo, da jo uporabljate <strong>najve\u010d tri mesece<\/strong>, nato pa pred nadaljevanjem uporabe naredite premor. <span class=\"tadv-color\" style=\"color: #ff6600\">[21,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ashwagandha se lahko jemlje v razli\u010dnih oblikah<\/strong>. Najpogostej\u0161a je v obliki prakti\u010dnih <a href=\"https:\/\/gymbeam.si\/ashwagandha-90-kaps-gymbeam.html\">kapsul<\/a>, standardiziranih tako, da vsebujejo aktivne spojine, zlasti withanolide. Na voljo pa je tudi v obliki \u010daja ali <a href=\"https:\/\/gymbeam.si\/bio-asvaganda-v-prahu-gymbeam.html\">prahu<\/a>, ki ga je mogo\u010de zlahka vklju\u010diti v obroke. Pri nakupu tega prehranskega dopolnila lahko naletite na oznako &#8220;<a href=\"https:\/\/gymbeam.si\/asvaganda-ksm-66r-gymbeam.html\">KSM-66<\/a>&#8220;, ki ozna\u010duje vi\u0161jo vsebnost ne le withanolidov, temve\u010d tudi drugih aktivnih spojin. To je dose\u017eeno z uporabo edinstvene metode predelave. Vendar pa vse razli\u010dice vsebujejo zadostno koli\u010dino aktivnih sestavin in withanolidov.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/IMG_4279-1124x749.jpg\" alt=\"kako uporabljati a\u0161vagando\" class=\"wp-image-483675\" width=\"843\" height=\"562\" title=\"kako uporabljati a\u0161vagando\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4279-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4279-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4279-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4279-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_ima_lahko_uporaba_asvagande_negativne_ucinke\"><\/span>Ali ima lahko uporaba a\u0161vagande negativne u\u010dinke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0161vaganda vsebuje razli\u010dne aktivne spojine, ki lahko sodelujejo pri presnovnih procesih in medsebojno vplivajo druga na drugo. Poleg tega imajo nekatere od teh spojin funkcije, ki kljub obse\u017enim raziskavam te rastline \u0161e niso povsem razumljene. Zato ima lahko tudi svoje ne\u017eelene u\u010dinke, kar je treba upo\u0161tevati pri njeni uporabi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V nekaterih \u0161tudijah so kot ne\u017eeleni u\u010dinek uporabe a\u0161vagande poro\u010dali o <strong>zaspanosti ali sedaciji<\/strong> (pretirano umirjanje telesa). <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li>V redkih primerih se lahko pojavijo <strong>bruhanje, napenjanje<\/strong> ali druge <strong>prebavne te\u017eave<\/strong>.<\/li>\n\n\n\n<li>Druga mo\u017enost je morebitno <strong>medsebojno delovanje z drugimi aktivnimi snovmi<\/strong>. Lahko na primer deluje na zdravila. \u010ce jemljete zdravila, se o uporabi tega prehranskega dopolnila <strong>posvetujte z zdravnikom<\/strong>.<\/li>\n\n\n\n<li>Zaradi mo\u017enih u\u010dinkov na raven sladkorja v krvi, imunski sistem in celo spanje obstaja mo\u017enost, da bi lahko ashwagandha vplivala na zdravila, ki delujejo na ta posebna podro\u010dja zdravja. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/li>\n\n\n\n<li>Nenazadnje, u\u017eivanje te rastline <strong>ni priporo\u010dljivo med nose\u010dnostjo ali dojenjem<\/strong>. To je posledica dejstva, da ni dovolj dokazov o njeni varnosti v teh \u017eivljenjskih obdobjih.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0161vaganda je zaradi svojih obetavnih koristi za zdravje \u017ee dolgo znana rastlina v ajurvedski praksi. V zadnjem \u010dasu se znanstveniki zanimajo za njene lastnosti in mnogi njeni u\u010dinki so zdaj podprti z znanstvenimi dokazi. Danes vemo, da ima izvle\u010dek korenine a\u0161vagande verjetno vlogo pri zmanj\u0161evanju <strong>stresa in tesnobe, podpiranju kognitivnih funkcij ter izbolj\u0161anju \u0161portne zmogljivosti in mi\u0161i\u010dne mo\u010di<\/strong>. Poleg tega se zdi, da pomaga pri spodbujanju bolj\u0161ega spanca, pove\u010danju ravni testosterona in izbolj\u0161anju delovanja <strong>imunskega sistema<\/strong>. S svojim raznolikim naborom zdravstvenih koristi se je ashwagandha pojavila kot vsestranski dodatek na rastlinski osnovi, ki lahko pomaga izbolj\u0161ati splo\u0161no zdravje in okrepiti odpornost telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste se iz tega \u010dlanka nau\u010dili kaj novega ali zanimivega? \u010ce je tako, tega ne zadr\u017eujte samo zase, ampak ga delite s prijatelji in tako raz\u0161irite znanje.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nootropics-and-the-brain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNootropics and the brain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A\u0161vaganda \u017ee dolgo slovi po svojih pozitivnih u\u010dinkih na zdravje. Kako vpliva na stres, spanje in mi\u0161i\u010dno mo\u010d ter kaj si o njenih u\u010dinkih mislijo znanstveniki?<\/p>\n","protected":false},"author":156,"featured_media":483451,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6207,6507,7371,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-486821","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-adaptogeni-sl","9":"tag-prehranska-dopolnila","10":"tag-stres-sl","11":"tag-zdrav-zivljenjski-slog","12":"tag-zdravje","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A\u0161vaganda: U\u010dinki, koristi in priporo\u010den vnos skozi prizmo znanosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako a\u0161vaganda vpliva na zdravje? 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