{"id":489801,"date":"2023-09-06T14:07:55","date_gmt":"2023-09-06T12:07:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=489801"},"modified":"2025-09-26T15:01:28","modified_gmt":"2025-09-26T13:01:28","slug":"ashwagandha-biljka-u-kojoj-se-kriju-cuda","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/","title":{"rendered":"Ashwagandha: u\u010dinci, dobrobiti i preporu\u010deni unos kroz objektiv 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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#Sto_je_ashwagandha\" title=\"\u0160to je ashwagandha?\">\u0160to je ashwagandha?<\/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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#Na_koja_podrucja_zdravlja_ashwagandha_utjece_i_kakvi_su_njezini_ucinci\" title=\"Na koja podru\u010dja zdravlja ashwagandha utje\u010de i kakvi su njezini u\u010dinci?\">Na koja podru\u010dja zdravlja ashwagandha utje\u010de i kakvi su njezini u\u010dinci?<\/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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#1_Upravljanje_stresom_i_anksioznoscu\" title=\"1. Upravljanje stresom i anksiozno\u0161\u0107u\">1. Upravljanje stresom i anksiozno\u0161\u0107u<\/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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#2_Zivcani_sustav_i_kognitivne_funkcije\" title=\"2. \u017div\u010dani sustav i kognitivne funkcije\">2. \u017div\u010dani sustav i 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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#San\" title=\"San\">San<\/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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#4_Fizicka_i_atletska_izvedba\" title=\"4. Fizi\u010dka i atletska izvedba\">4. Fizi\u010dka i atletska izvedba<\/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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#5_Imunoloski_sustav\" title=\"5. Imunolo\u0161ki sustav\">5. Imunolo\u0161ki sustav<\/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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#6_Muski_reproduktivni_sustav_i_razine_testosterona\" title=\"6. Mu\u0161ki reproduktivni sustav i razine testosterona\">6. Mu\u0161ki reproduktivni sustav i razine 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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#7_Reproduktivno_zdravlje_zena\" title=\"7. Reproduktivno zdravlje \u017eena\">7. Reproduktivno zdravlje \u017eena<\/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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#8_Na_koje_druge_aspekte_zdravlja_ashwagandha_moze_potencijalno_utjecati\" title=\"8. Na koje druge aspekte zdravlja ashwagandha mo\u017ee potencijalno utjecati?\">8. Na koje druge aspekte zdravlja ashwagandha mo\u017ee potencijalno utjecati?<\/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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#Pomaze_li_ashwagandha_u_mrsavljenju\" title=\"Poma\u017ee li ashwagandha u mr\u0161avljenju?\">Poma\u017ee li ashwagandha u mr\u0161avljenju?<\/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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#Kako_koristiti_ashwagandhu\" title=\"Kako koristiti ashwagandhu?\">Kako koristiti ashwagandhu?<\/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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#Moze_li_upotreba_ashwagandhe_imati_negativne_ucinke\" title=\"Mo\u017ee li upotreba ashwagandhe imati negativne u\u010dinke?\">Mo\u017ee li upotreba ashwagandhe imati 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.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/#Koji_je_glavni_zakljucak\" title=\"Koji je glavni zaklju\u010dak?\">Koji je glavni zaklju\u010dak?<\/a><\/li><\/ul><\/nav><\/div>\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><strong>Ashwagandha<\/strong> je jedna od najpoznatijih biljaka u Ayurvedi, a odavno joj se pripisuje <strong>mno\u0161tvo pozitivnih u\u010dinaka<\/strong> <strong>na zdravlje<\/strong>. Kako vrijeme prolazi, njezine se potencijalne dobrobiti sve vi\u0161e istra\u017euju u <strong>znanstvenim krugovima<\/strong>. Dakle, koji su mogu\u0107i zdravstveni u\u010dinci ove biljke i koji su od njih potkrijepljeni znanstvenim dokazima?<\/span><\/p>\n<\/div>\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=\"Sto_je_ashwagandha\"><\/span>\u0160to je ashwagandha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><a href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\"><strong>Ashwagandha<\/strong><\/a>(latinski: Withania somnifera) poznata je i kao <strong>indijski ginseng, zimska tre\u0161nja<\/strong> ili <strong>otrovni ogrozd.<\/strong> Aroma ove biljke podsje\u0107a na miris konja, zbog \u010dega se na engleskom jeziku \u010desto naziva &#8220;<strong>Miris konja<\/strong>&#8220;. To je grm sa \u017eutim cvjetovima i dugo se smatra jednom od najva\u017enijih biljaka u tradicionalnom indijskom medicinskom sustavu <strong>Ayurveda<\/strong>.<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Najve\u0107a koncentracija aktivnih spojeva u ashwagandhi nalazi se u njenom korijenu. Zato se u dodacima prehrani \u010desto koriste <strong>ekstrakti<\/strong> ovog dijela biljke. Korijen se mo\u017ee pohvaliti s vi\u0161e od pedeset poznatih aktivnih spojeva, uklju\u010duju\u0107i <strong>steroidne laktone,<\/strong> poznate i kao <strong>vitanolidi<\/strong>. Ovi spojevi su glavni aktivni sastojak koji se nalazi u ovoj biljci, a ekstrakt korijena obi\u010dno je standardiziran da sadr\u017ei odre\u0111enu koli\u010dinu istih. <span style=\"color: #ff6600;\">[11]<\/span><\/span><\/p>\n<\/div>\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=\"ashwagandha-indijski ginseng\" class=\"wp-image-483475\" title=\"ashwagandha-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_koja_podrucja_zdravlja_ashwagandha_utjece_i_kakvi_su_njezini_ucinci\"><\/span>Na koja podru\u010dja zdravlja ashwagandha utje\u010de i kakvi su njezini u\u010dinci?<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_Upravljanje_stresom_i_anksioznoscu\"><\/span>1. Upravljanje stresom i anksiozno\u0161\u0107u<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Primarna i najvi\u0161e istra\u017eena dobrobit ashwagandhe je njezin utjecaj na <strong>upravljanje stresom<\/strong>. Svrstava se me\u0111u  <strong><a href=\"https:\/\/gymbeam.hr\/blog\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/\">adaptogene<\/a><\/strong> koji poma\u017eu tijelu da obnovi <strong>prirodnu otpornost na \u010dimbenike stresa.<\/strong> Te tvari razli\u010ditim mehanizmima podr\u017eavaju unutarnju obranu tijela od u\u010dinaka fizi\u010dkih i psihi\u010dkih stresora. Tijelo se stoga mo\u017ee<strong> lak\u0161e prilagoditi<\/strong> stresu i pritisku, \u010dime se pove\u0107ava njegova otpornost.<span style=\"color: #ff6600;\"> [14]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">To je vjerojatno povezano s utjecajem ashwagandhe na <strong>mentalno zdravlje<\/strong> i njezinim potencijalnim<strong> anksioliti\u010dkim u\u010dincima<\/strong> (u\u010dinci smanjenja tjeskobe) i <strong>antidepresivnim svojstvima<\/strong>. Kao \u0161to mo\u017eda znate, stres se obi\u010dno smatra jednim od okida\u010da za anksioznost i depresiju. <span style=\"color: #ff6600;\">[15,18]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Prethodno navedeni u\u010dinci vjerojatno se pripisuju nekolicini mehanizama. Istra\u017eivanja pokazuju da ashwagandha vjerojatno poma\u017ee u smanjenju razine hormona <strong>kortizola<\/strong> i drugih <strong>hormona stresa<\/strong> utje\u010du\u0107i na hipotalamo-hipofizni sustav koji utje\u010de na njihovu proizvodnju. U\u010dinci ashwagandhe tako\u0111er mogu biti rezultat <strong>antioksidativnih<\/strong> i <strong>protuupalnih svojstava<\/strong>. \u0160tovi\u0161e, vjeruje se da ima utjecaj na <strong>GABA receptore<\/strong> i aktivnost <strong>serotonina<\/strong>, koji imaju antidepresivne i anksioliti\u010dke u\u010dinke. Kombinacija svih ovih mehanizama vjerojatno je odgovorna za njegove u\u010dinke na stres i anksioznost. <span style=\"color: #ff6600;\">[11,18]<\/span><\/span><\/p>\n<\/div>\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=\"u\u010dinak ashwagandhe na stres\" class=\"wp-image-483492\" title=\"u\u010dinak ashwagandhe na stres\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kroz le\u0107u znanosti: U\u010dinak Ashwagandhe na anksioznost<\/h3>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">U\u010dinak ekstrakta korijena ashwagandhe na anksioznost istra\u017eivan je u studiji koja je uklju\u010divala 60 sudionika u razdoblju od 60 dana. Studija je pratila razinu anksioznosti, stresa i odre\u0111ene razine hormona sudionika. Polovica sudionika, koji se nazivaju <strong>eksperimentalnom skupinom<\/strong>, uzimala je <strong>240 mg ashwagandhe,<\/strong> dok su preostali sudionici, koji su \u010dinili <strong>kontrolnu skupinu<\/strong>, primali <strong>placebo<\/strong>.<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Razina anksioznosti mjerena je HAM-A ljestvicom koja uzima u obzir 14 razli\u010ditih podru\u010dja za procjenu intenziteta anksioznosti. Tijekom 60-dnevnog razdoblja istra\u017eivanja uo\u010deno je da je grupa koja je uzimala ashwagandhu do\u017eivjela <strong>zna\u010dajno i postupno smanjenje anksioznosti u usporedbi s placebo grupom<\/strong>. Kao rezultat toga, utvr\u0111eno je da je razina anksioznosti u skupini koja je uzimala ashwagandhu do <strong>41% ni\u017ea.<\/strong> [11]<\/span><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/09\/Anxiety-level-based-on-the-HAM-A-scale-hr-1-1124x588.png\" alt=\"\" class=\"wp-image-494002\" title=\"u\u010dinak ashwagandhe na anksioznost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Anxiety-level-based-on-the-HAM-A-scale-hr-1-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Anxiety-level-based-on-the-HAM-A-scale-hr-1-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Anxiety-level-based-on-the-HAM-A-scale-hr-1.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">U\u010dinci ove biljke na stres vjerojatno su temeljni razlog za njezine druge pozitivne u\u010dinke. Op\u0107e je poznato da <strong>kroni\u010dni stres<\/strong> pridonosi raznim zdravstvenim problemima. Utje\u010du\u0107i na razinu stresa, ashwagandha mo\u017ee pozitivno utjecati na druge aspekte zdravlja, uklju\u010duju\u0107i <strong>imunitet, rizik od metaboli\u010dkih poreme\u0107aja, kardiovaskularne probleme<\/strong> i <strong>pretilost<\/strong>, izme\u0111u ostalog. <span style=\"color: #ff6600;\">[16,22]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prou\u010davana podru\u010dja primjene ashwagandhe za mentalno zdravlje:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kroni\u010dni stres<\/li>\n\n\n\n<li>stanja tjeskobe<\/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<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">\u017delite li saznati vi\u0161e o utjecaju stresa na zdravlje i kako ga ubla\u017eiti, pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\"><strong>Za\u0161to je stres opasan i kako ga smanjiti?<\/strong><\/a><\/span><\/p>\n<\/div>\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_Zivcani_sustav_i_kognitivne_funkcije\"><\/span>2. \u017div\u010dani sustav i kognitivne funkcije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Aktivni sastojci koji se nalaze u ekstraktu korijena ashwagandhe tako\u0111er bi trebali imati potencijalne u\u010dinke na <strong>mozak<\/strong> i <strong>\u017eiv\u010dani sustav<\/strong>. Stoga se \u010dini da ova biljka ima utjecaj na <strong>kognitivne funkcije<\/strong> kao \u0161to su <strong>pa\u017enja, pam\u0107enje, mentalna o\u0161trina<\/strong>, vje\u0161tine <strong>rje\u0161avanja problema<\/strong> i <strong>planiranje<\/strong>. Stoga spada u kategoriju  <a href=\"https:\/\/gymbeam.hr\/blog\/nootropici-za-poboljsavanje-mozdanih-i-memorijskih-funkcija-za-koje-morate-znati\/\">nootropika<\/a>,  <a href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\">tvari<\/a> koje potpoma\u017eu ove funkcije mozga. <span style=\"color: #ff6600;\">[13]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Neka istra\u017eivanja pokazuju da ashwagandha mo\u017ee podr\u017eati <strong>dopaminergi\u010dki sustav<\/strong> mozga, potencijalno utje\u010du\u0107i na pam\u0107enje. Me\u0111utim, na kognitivne funkcije tako\u0111er mogu utjecati \u010dimbenici poput stresa ili anksioznosti, a vjerojatno je da i tu ulogu igra njegov u\u010dinak na smanjenje stresa.<span style=\"color: #ff6600;\"> [24]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">U studijama su ti u\u010dinci na kognitivne funkcije tako\u0111er primije\u0107eni kod ljudi s neurodegenerativnim bolestima kao \u0161to su <strong>Parkinsonova bolest, Alzheimerova bolest<\/strong> i drugi oblici <strong>demencije<\/strong>. Njegova <strong>antioksidativna svojstva<\/strong> vjerojatno igraju ulogu u tome, poma\u017eu\u0107i u borbi protiv slobodnih radikala koji su tako\u0111er uklju\u010deni u razvoj Alzheimerove bolesti. Prema istra\u017eiva\u010dima, ashwagandha tako\u0111er mo\u017ee utjecati na smanjenje gubitka mo\u017edanih stanica djelovanjem na<strong> amiloidne plakove<\/strong> koji su karakteristi\u010dna komponenta ove bolesti i igraju klju\u010dnu ulogu u njenom napredovanju. <span style=\"color: #ff6600;\">[8,13,20,24]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28554,77932,44698,41356,46066,44749,36247,62365,67060,37915,41356\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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\">Kroz le\u0107u znanosti: U\u010dinak Ashwagandhe na pam\u0107enje<\/h3>\n\n\n\n<p>Povezanost ashwagandhe i pam\u0107enja jedno je od naj\u010de\u0161\u0107e istra\u017eivanih podru\u010dja o utjecaju ove biljke na zdravlje. Pozitivan u\u010dinak primije\u0107en je, primjerice, u studiji koja je istra\u017eivala u\u010dinak njegove konzumacije na kognitivne funkcije tijekom 90 dana sa 130 sudionika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Sudionici su podijeljeni u dvije skupine, pri \u010demu je eksperimentalna skupina uzimala <strong>300 mg ekstrakta korijena ashwagandhe dnevno<\/strong>, dok su sudionici kontrolne skupine dobivali <strong>placebo<\/strong>. Na po\u010detku i na kraju razdoblja istra\u017eivanja podvrgnuti su nizu testova pam\u0107enja (CANTAB), a rezultati su na kraju uspore\u0111eni. Studija je otkrila da dok je skupina koja je primala placebo do\u017eivjela blagi pad pam\u0107enja, skupina koja je uzimala ashwagandhu pokazala je <strong>zna\u010dajno pobolj\u0161anje<\/strong>. <span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/09\/Memory-HR-1124x588.png\" alt=\"\" class=\"wp-image-494018\" title=\"u\u010dinci ashwagandhe na pam\u0107enje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Memory-HR-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Memory-HR-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Memory-HR.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Prou\u010davana podru\u010dja primjene ashwagandhe za \u017eiv\u010dani sustav i kognitivne funkcije:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pam\u0107enje<\/li>\n\n\n\n<li>pa\u017enja<\/li>\n\n\n\n<li>mentalna o\u0161trina<\/li>\n\n\n\n<li>planiranje<\/li>\n\n\n\n<li>rje\u0161avanje problema<\/li>\n\n\n\n<li>neurodegenerativne bolesti (Alzheimerova bolest, Parkinsonova bolest)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ako \u017eelite nau\u010diti kako u\u010dinkovito pobolj\u0161ati svoju koncentraciju, pro\u010ditajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/\"><strong>Kako pobolj\u0161ati koncentraciju i ostati fokusiran na poslu i tijekom u\u010denja?<\/strong><\/a><\/span><\/p>\n<\/div>\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=\"San\"><\/span>San<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Jo\u0161 jedno podru\u010dje u kojem bi ashwagandha potencijalno mogla biti korisna je san, koji se \u010desto zanemaruje u dana\u0161njem u\u017eurbanom dobu. \u010cini se da ova biljka utje\u010de na <strong>trajanje sna, kvalitetu<\/strong> i <strong>latenciju po\u010detka sna<\/strong>. <span style=\"color: #ff6600;\">[23]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Iza ovog u\u010dinka vjerojatno stoji nekoliko mehanizama. Ashwagandha vjerojatno utje\u010de na san putem <strong>GABAergi\u010dkih receptora<\/strong>, koji su bitne komponente ciklusa spavanja i budnosti. Jo\u0161 jedna tvar koja bi mogla igrati ulogu u tome je <strong>etilen glikol<\/strong>, koji se prirodno nalazi u ovoj biljci i mo\u017ee izazvati <strong>pospanost<\/strong> i <strong>umor<\/strong>. <span style=\"color: #ff6600;\">[23]<\/span><\/span><\/p>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/iStock-1411245642-1124x749.jpg\" alt=\"u\u010dinak ashwagandhe na san\" class=\"wp-image-483686\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"u\u010dinak ashwagandhe na san\" 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\">Kroz le\u0107u znanosti: U\u010dinak Ashwagandhe na san<\/h3>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">U\u010dinak ashwagandhe na san dokazan je u studiji koja je pratila 58 osoba. Podijeljeni su u tri skupine, od kojih je jedna tre\u0107ina uzimala <strong>250 mg ekstrakta ashwagandhe<\/strong>, druga grupa je dobivala <strong>600 mg ekstrakta<\/strong>, a ostali su uzimali <strong>placebo<\/strong> u obliku \u0161kroba.<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Sudionici su ocjenjivali kvalitetu svog sna na ljestvici od 1 do 7, gdje je najni\u017ea vrijednost ozna\u010davala najbolju kvalitetu sna, a najvi\u0161a vrijednost lo\u0161u kvalitetu sna. Nakon osam tjedana otkriveno je da se u skupinama koje su uzimale ashwagandhu <strong>kvaliteta<\/strong> <strong>sna<\/strong> <strong>pobolj\u0161ala.<\/strong> Pobolj\u0161anje je bilo zna\u010dajnije u skupini koja je konzumirala 600 mg ekstrakta u usporedbi sa skupinom koja je primala dozu od 250 mg. <span style=\"color: #ff6600;\">[16]<\/span><\/span><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/09\/Sleep-HR-1124x588.png\" alt=\"\" class=\"wp-image-494034\" title=\"u\u010dinak ashwagandhe na san\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Sleep-HR-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Sleep-HR-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Sleep-HR.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Prou\u010davana podru\u010dja primjene ashwagandhe za spavanje:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kvaliteta sna<\/li>\n\n\n\n<li>trajanje sna<\/li>\n\n\n\n<li>latencija po\u010detka spavanja<\/li>\n\n\n\n<li>mentalna budnost nakon bu\u0111enja<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Vi\u0161e o tome kako posti\u0107i kvalitetan san mo\u017eete saznati u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\"><strong>Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san.<\/strong><\/a><\/span><\/p>\n<\/div>\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_Fizicka_i_atletska_izvedba\"><\/span>4. Fizi\u010dka i atletska izvedba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ashwagandha je pokazala potencijalne pozitivne u\u010dinke na <strong>atletsku izvedbu<\/strong>, uklju\u010duju\u0107i <strong>snagu mi\u0161i\u0107a<\/strong>. To\u010dni mehanizmi kojima ashwagandha utje\u010de na fizi\u010dku izvedbu nisu u potpunosti shva\u0107eni, ali je vjerojatno povezan s njezinim <strong>antioksidativnim svojstvima<\/strong>. Antioksidansi mogu pomo\u0107i u za\u0161titi tijela od <strong>oksidativnog stresa<\/strong>, koji ina\u010de mo\u017ee <strong>ugroziti<\/strong> <strong>oporavak mi\u0161i\u0107a<\/strong>. Prema nekim studijama, suplementacija ashwagandhe mo\u017ee \u010dak <strong>odgoditi umor mi\u0161i\u0107a<\/strong> tijekom dugotrajne aktivnosti, pomo\u0107i u <strong>oporavku mi\u0161i\u0107a<\/strong> i pripremiti mi\u0161i\u0107e za sljede\u0107e treninge. <span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Prema nekim istra\u017eivanjima ashwagandha pridonosi i <strong>pove\u0107anju razine hemoglobina<\/strong> (crvenog krvnog pigmenta koji ve\u017ee kisik) i drugih sastojaka krvi. Kao rezultat toga, njegova \u0107e konzumacija vjerojatno pomo\u0107i u u\u010dinkovitijoj <strong>oksigenaciji krvi,<\/strong> promicanju <strong>izdr\u017eljivosti<\/strong> i <strong>performansi tijekom vje\u017ebanja<\/strong>.<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">To je tako\u0111er povezano s potencijalnim u\u010dinkom ashwagandhe na <strong>pove\u0107anje VO2 max<\/strong>, \u0161to predstavlja maksimalnu koli\u010dinu kisika koju tijelo mo\u017ee iskoristiti tijekom fizi\u010dkog napora u odre\u0111enom trenutku. \u0160to je ova vrijednost ve\u0107a, to je bolje fizi\u010dko stanje. VO2 max usko je povezan s <strong>u\u010dinkom izdr\u017eljivosti,<\/strong> a elitni sporta\u0161i izdr\u017eljivosti posti\u017eu najvi\u0161e vrijednosti.<span style=\"color: #ff6600;\"> [5,9]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Utjecaj na pove\u0107anje snage tako\u0111er se mo\u017ee povezati s utjecajem <strong>antioksidativnih svojstava<\/strong> ashwagandhe na mi\u0161i\u0107nu masu. Pobolj\u0161ani <strong>oporavak mi\u0161i\u0107a<\/strong> i <strong>prilagodljivost<\/strong> usko su povezani s <strong>boljom izvedbom<\/strong> i <strong>pove\u0107anom snagom<\/strong>. <span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/274786587_4839481489475805_6344546134958647418_n.jpg\" alt=\"u\u010dinak ashwagandhe na fizi\u010dku izvedbu\" class=\"wp-image-483546\" style=\"width:696px;height:540px\" width=\"696\" height=\"540\" title=\"u\u010dinak ashwagandhe na fizi\u010dku izvedbu\" 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\"><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Kroz le\u0107u znanosti: U\u010dinak Ashwagandhe na ekstenziju nogu i snagu <em>bench pressa<\/em><\/span><\/p>\n\n<\/div><\/h3>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Pozitivan u\u010dinak na mi\u0161i\u0107nu snagu pokazalo je istra\u017eivanje u kojem je sudjelovalo 50 mu\u0161karaca koji su pro\u0161li 8-tjedni program treninga. Polovica sudionika izvodila je trening snage dok je uzimala <strong>300 mg ekstrakta korijena ashwagandhe<\/strong>. Druga polovica trenirala je sli\u010dno, ali je primila <strong>placebo<\/strong> u obliku <strong>300 mg \u0161kroba<\/strong>. Snaga sudionika mjerena je te\u017einom podignutom tijekom vje\u017ebi <strong>bench pressa<\/strong> i <strong>no\u017ene ekstenzije<\/strong>. Uo\u010dena su zna\u010dajna pobolj\u0161anja u obje vje\u017ebe za one sudionike koji su uzimali ashwagandhu. [19]<\/span><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/09\/Bench-Press-1124x588.png\" alt=\"\" class=\"wp-image-494050\" title=\"u\u010dinak ashwagandhe - bench press\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Bench-Press-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Bench-Press-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Bench-Press.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.hr\/blog\/wp-content\/uploads\/2023\/09\/Leg-Extension-1124x588.png\" alt=\"\" class=\"wp-image-494066\" title=\"u\u010dinak ashwagandhe - ekstenzije nogu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Leg-Extension-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Leg-Extension-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Leg-Extension.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Podru\u010dja primjene ashwagandhe prou\u010davana za fizi\u010dku i sportsku izvedbu:\n<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>snaga mi\u0161i\u0107a<\/li>\n\n\n\n<li>oporavak mi\u0161i\u0107a<\/li>\n\n\n\n<li>zamor mi\u0161i\u0107a<\/li>\n\n\n\n<li>performanse izdr\u017eljivosti<\/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<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Iza svakog sportskog uspjeha stoji dobro osmi\u0161ljen plan treninga. Pomo\u0107i \u0107emo vam u izradi jednog u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\"><strong>Kako napraviti kvalitetan plan treninga u teretani?<\/strong><\/a><\/span><\/p>\n<\/div>\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_Imunoloski_sustav\"><\/span>5. Imunolo\u0161ki sustav<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Danas znamo da kroni\u010dni stres mo\u017ee naru\u0161iti funkciju imunolo\u0161kog sustava, \u0161to dovodi do <strong>smanjene otpornosti<\/strong> na zdravstvene probleme. Budu\u0107i da se \u010dini da ashwagandha ima pozitivan u\u010dinak na smanjenje stresa, tako\u0111er bi mogla neizravno utjecati na imunolo\u0161ku funkciju na pozitivan na\u010din. Osim toga, ashwagandha vjerojatno pokazuje <strong>imunomodulatorne u\u010dinke<\/strong>, \u0161to zna\u010di da potencijalno mo\u017ee pomo\u0107i utjecati na imunolo\u0161ke procese. <span style=\"color: #ff6600;\">[2,22]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prou\u010davana podru\u010dja primjene ashwagandhe za imunolo\u0161ki sustav:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>upala<\/li>\n\n\n\n<li>imunomodulatorni u\u010dinci<\/li>\n\n\n\n<li>koncentracija imunolo\u0161kih stanica<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ako \u017eelite oja\u010dati svoj imunolo\u0161ki sustav, svakako pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\"><strong>15 na\u010dina da oja\u010date svoj imunolo\u0161ki sustav i za\u0161titite zdravlje<\/strong><\/a><\/span><\/p>\n<\/div>\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\u010dinak ashwagandhe na imunitet\" class=\"wp-image-483611\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"u\u010dinak ashwagandhe na imunitet\" 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_Muski_reproduktivni_sustav_i_razine_testosterona\"><\/span>6. Mu\u0161ki reproduktivni sustav i razine testosterona<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ashwagandha je tako\u0111er poznata po svojim u\u010dincima na mu\u0161ki reproduktivni sustav. Istra\u017eivanja pokazuju da mo\u017ee pove\u0107ati razinu mu\u0161kog spolnog hormona <a href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/\"><strong>testosterona<\/strong><\/a> i pomo\u0107i u uspostavljanju <strong>optimalne hormonalne ravnote\u017ee<\/strong> u tijelu. To zauzvrat vjerojatno mo\u017ee podr\u017eati <strong>libido<\/strong> i cjelokupno <strong>seksualno zdravlje.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Postoje i istra\u017eivanja koja ukazuju na njegov pozitivan u\u010dinak na pove\u0107anje <strong>koncentracije sperme<\/strong> i pobolj\u0161anje <strong>kvalitete<\/strong> sperme. \u010cini se da bi ova biljka mogla podr\u017eati <strong>proizvodnju spermija<\/strong> (spermatogenezu) dok ih u isto vrijeme <strong>\u0161titi od oksidativnog stresa<\/strong>. Za\u0161tita spermija od o\u0161te\u0107enja pobolj\u0161ava njihovu kvalitetu, a time i ukupnu plodnost mu\u0161karca. <span style=\"color: #ff6600;\">[12]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kroz le\u0107u znanosti: U\u010dinak Ashwagandhe na razine testosterona<\/h3>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Znanstvenici su mjerili razinu testosterona kod 50 volontera koji su istovremeno pro\u0161li 8-tjedni program obuke. Polovica ih je konzumirala <strong>300 mg ekstrakta ashwagandhe<\/strong>, dok je druga polovica dobila <strong>placebo<\/strong> u obliku \u0161kroba. Na kraju studije, oni koji su uzimali ekstrakt ashwagandhe pokazali su zna\u010dajno <strong>pove\u0107anje razine testosterona<\/strong> u usporedbi s placebo grupom. <span style=\"color: #ff6600;\">[19]<\/span><\/span><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/09\/Testosterone-level-hr-1124x588.png\" alt=\"\" class=\"wp-image-494082\" title=\"u\u010dinak ashwagandhe na razinu testosterona\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Testosterone-level-hr-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Testosterone-level-hr-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Testosterone-level-hr.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kroz le\u0107u znanosti: U\u010dinak Ashwagandhe na koncentraciju sperme<\/h3>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Veza izme\u0111u suplementacije ashwagandhom i koncentracije sperme bila je prili\u010dno o\u010dita u studiji u kojoj je sudjelovalo 50 mu\u0161karaca. Polovica njih dobivala je 6<strong>75 mg ekstrakta korijena ashwagandhe<\/strong> dnevno tijekom dvanaest tjedana, dok je druga polovica uzimala <strong>placebo<\/strong>. Koncentracija sperme je mjerena tri puta kod ovih mu\u0161karaca, i otkriveno je da je konzumacija ashwagandhe dovela do zna\u010dajnog <strong>pove\u0107anja koncentracije sperme,<\/strong> dok je placebo skupina pokazala samo minimalno pove\u0107anje. [3]<\/span><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/09\/Sperm-concentration-hr-1124x588.png\" alt=\"\" class=\"wp-image-494098\" title=\"u\u010dinak ashwagandhe na koncentraciju sperme\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Sperm-concentration-hr-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Sperm-concentration-hr-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Sperm-concentration-hr.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Prou\u010davana podru\u010dja primjene ashwagandhe za zdravlje mu\u0161karaca:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>razine testosterona<\/li>\n\n\n\n<li>optimalna hormonska ravnote\u017ea<\/li>\n\n\n\n<li>libido<\/li>\n\n\n\n<li>spolno zdravlje<\/li>\n\n\n\n<li>kvaliteta sperme (pokretljivost)<\/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<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Za vi\u0161e informacija o optimalnoj prehrani za zdravlje mu\u0161karaca pro\u010ditajte na\u0161 \u010dlanak: Mu\u0161karci i prehrana: <a href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/\"><strong>najva\u017eniji vitamini i minerali za zdravlje, testosteron i izvedbu<\/strong><\/a><\/span><\/p>\n<\/div>\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_zdravlje_zena\"><\/span>7. Reproduktivno zdravlje \u017eena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ashwagandha potencijalno mo\u017ee utjecati ne samo na mu\u0161ko nego i na \u017eensko reproduktivno zdravlje. Na primjer, pokazalo se da utje\u010de na razine <strong>luteiniziraju\u0107eg<\/strong> i <strong>folikulostimuliraju\u0107eg hormona<\/strong>, \u0161to ukazuje na potencijalni utjecaj na <strong>seksualno zdravlje<\/strong>. Neke su studije \u010dak ukazale na mogu\u0107i u\u010dinak u <strong>smanjenju seksualne disfunkcije<\/strong>. [1,6]<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prou\u010davana podru\u010dja primjene ashwagandhe za zdravlje \u017eena:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>optimalna hormonska ravnote\u017ea<\/li>\n\n\n\n<li>spolno zdravlje<\/li>\n\n\n\n<li>seksualna disfunkcija<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Za detaljnije informacije o sastavu hranjivih tvari koje mogu podr\u017eati zdravlje \u017eena, mo\u017eete istra\u017eiti \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/\"><strong>\u017dene i prehrana: osnovni vitamini i minerali za zdravlje i ljepotu<\/strong><\/a><\/span><\/p>\n<\/div>\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=\"u\u010dinak ashwagandhe na \u017eensko zdravlje\" class=\"wp-image-483659\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"u\u010dinak ashwagandhe na \u017eensko zdravlje\" 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_koje_druge_aspekte_zdravlja_ashwagandha_moze_potencijalno_utjecati\"><\/span>8. Na koje druge aspekte zdravlja ashwagandha mo\u017ee potencijalno utjecati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Istra\u017eivanja spominju i istra\u017euju mnoge druge potencijalne zdravstvene prednosti kori\u0161tenja ashwagandhe. Koje su to prednosti?\n<\/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><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">\u010cini se da ashwagandha mo\u017ee pomo\u0107i u <strong>smanjenju \u0161e\u0107era u krvi<\/strong> (<strong>glikemije<\/strong>) i <strong>razine triglicerida u krvi<\/strong> (masno\u0107e u krvi). [4]<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Vjerojatno \u0107e pomo\u0107i u smanjenju <strong>upale<\/strong> i mo\u017ee biti korisno, na primjer, u stanjima kao \u0161to je <strong>artritis<\/strong> (kroni\u010dna upalna autoimuna bolest zglobova). [22]<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Prema nekim studijama, tako\u0111er mo\u017ee pomo\u0107i u optimizaciji razine <strong>hormona \u0161titnja\u010de.<\/strong> [17]<\/span><\/p><\/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=\"Pomaze_li_ashwagandha_u_mrsavljenju\"><\/span>Poma\u017ee li ashwagandha u mr\u0161avljenju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Danas je dobro poznato da kroni\u010dni stres nije povezan samo sa zdravstvenim problemima, ve\u0107 i s <strong>debljanjem<\/strong>, pa \u010dak i <strong>pretilo\u0161\u0107u<\/strong>. Kada do\u017eivimo stres, razina hormona <strong>kortizola<\/strong> raste, \u0161to dovodi do zna\u010dajnijeg nakupljanja tjelesne masti, osobito oko podru\u010dja trbuha. Tako\u0111er je uobi\u010dajeno <strong>do\u017eivjeti ja\u010di osje\u0107aj gladi<\/strong> i <strong>\u017eelju za slatkim<\/strong>, \u0161to mo\u017ee rezultirati <strong>ve\u0107im unosom kalorija<\/strong>. [10]<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">U\u010dinak upotrebe ashwagandhe na smanjenje stresa tako\u0111er mo\u017ee igrati ulogu u <strong>boljoj kontroli apetita<\/strong> i, posljedi\u010dno, <strong>kontroliranju<\/strong> <strong>te\u017eine<\/strong>. Uzimanje ashwagandhe moglo bi biti korisno sredstvo u <strong>mr\u0161avljenju<\/strong> rje\u0161avanjem gladi, smanjenjem \u017eelje za slatkim, pa \u010dak i sprje\u010davanjem prejedanja povezanog sa stresom. [10]<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Prije nego posegnete za bilo kojim dodatkom prehrani, va\u017eno je usredoto\u010diti se na svoj cjelokupni stil \u017eivota. Na\u0161 \u010dlanak &#8220;<a href=\"https:\/\/gymbeam.hr\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/\"><strong>15 savjeta o tome kako smr\u0161aviti, po\u010deti vje\u017ebati i jesti zdravo&#8221;<\/strong><\/a>mo\u017ee vam pru\u017eiti vrijedne uvide o tome kako to posti\u0107i.<\/span><\/p>\n<\/div>\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_koristiti_ashwagandhu\"><\/span>Kako koristiti ashwagandhu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Zaista ne postoji poseban preporu\u010deni unos za ashwagandhu, jer se razlikuje ovisno o individualnim potrebama. Studije su koristile doze u rasponu od <strong>120 do 5000 mg ekstrakta korijena ashwagandhe,<\/strong> s naj\u010de\u0161\u0107im rasponom unosa izme\u0111u <strong>300 i 600 mg dnevno<\/strong>. Ta se koli\u010dina obi\u010dno dijeli u <strong>dvije dnevne doze,<\/strong> ujutro i nave\u010der, jer se \u010dini da je to naju\u010dinkovitije.<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">U\u010dinci adaptogena su postupni, stoga je va\u017eno uzimati ashwagandhu <strong>redovito<\/strong> i biti strpljiv kada se o\u010dekuju rezultati jer se oni <strong>mogu pojaviti nakon nekoliko tjedana<\/strong>. Me\u0111utim, dugoro\u010dni u\u010dinci kori\u0161tenja ashwagandhe jo\u0161 nisu dobro utvr\u0111eni. Radi sigurnosti, preporu\u010dljivo je koristiti ga <strong>najvi\u0161e tri mjeseca<\/strong>, a zatim napraviti pauzu prije nastavka kori\u0161tenja. [21,22]<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><strong>Ashwagandha se mo\u017ee uzimati u razli\u010ditim oblicima<\/strong>. Naj\u010de\u0161\u0107i je oblik prakti\u010dnih <a href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\">kapsula<\/a>standardiziranih da sadr\u017ee aktivne spojeve, posebice vitanolide. No, dostupan je i kao \u010daj ili <a href=\"https:\/\/gymbeam.hr\/bio-ashwagandha-prah-gymbeam.html\">prah<\/a> koji se lako mo\u017ee dodati u obroke. Prilikom kupnje ovog dodatka prehrani mo\u017eete nai\u0107i na oznaku &#8220;<a href=\"https:\/\/gymbeam.hr\/ashwagandha-ksm-66r-gymbeam.html\">KSM-66<\/a>&#8220;, \u0161to ukazuje na ve\u0107i sadr\u017eaj ne samo vitanolida, ve\u0107 i drugih aktivnih spojeva. To se posti\u017ee kori\u0161tenjem jedinstvene metode obrade. Me\u0111utim, sve varijante sadr\u017ee dovoljan volumen i aktivnih sastojaka i vitanolida.<\/span><\/p>\n<\/div>\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 koristiti ashwagandhu\" class=\"wp-image-483675\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"kako koristiti ashwagandhu\" 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=\"Moze_li_upotreba_ashwagandhe_imati_negativne_ucinke\"><\/span>Mo\u017ee li upotreba ashwagandhe imati negativne u\u010dinke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ashwagandha sadr\u017ei razli\u010dite aktivne spojeve koji mogu sudjelovati u metaboli\u010dkim procesima i me\u0111usobno djelovati. Osim toga, neki od ovih spojeva imaju funkcije koje nisu u potpunosti shva\u0107ene, unato\u010d opse\u017enim istra\u017eivanjima ove biljke. Stoga mo\u017ee imati i svoje ne\u017eeljene u\u010dinke o kojima treba voditi ra\u010duna pri njegovoj uporabi.\n<\/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><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Tijekom nekih studija, <strong>pospanost<\/strong> ili <strong>sedacija<\/strong> (pretjerano umirenje tijela) zabilje\u017eena je kao nuspojava upotrebe ashwagandhe. [22]<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">U rijetkim slu\u010dajevima mo\u017ee do\u0107i do <strong>povra\u0107anja, nadutosti<\/strong> ili drugih <strong>probavnih problema.<\/strong><\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Druga mogu\u0107nost je potencijalna <strong>interakcija s drugim aktivnim tvarima.<\/strong> Mo\u017ee, primjerice, stupiti u interakciju s lijekovima. Stoga, ako uzimate bilo kakve lijekove, po\u017eeljno je <strong>posavjetovati se s lije\u010dnikom o primjeni ovog dodatka prehrani.<\/strong><\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Zbog potencijalnih u\u010dinaka na razinu \u0161e\u0107era u krvi, imunolo\u0161ki sustav, pa \u010dak i spavanje, postoji mogu\u0107nost da bi ashwagandha mogla stupiti u interakciju s lijekovima koji ciljaju na ova specifi\u010dna podru\u010dja zdravlja. [21]<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Na kraju, ali ne manje va\u017eno, uzimanje ove biljke se<strong> ne preporu\u010duje tijekom trudno\u0107e ili dojenja.<\/strong> To je zbog \u010dinjenice da nema dovoljno dokaza o njegovoj sigurnosti tijekom ovih \u017eivotnih faza.<\/span><\/p>\n\n<\/div><\/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=\"Koji_je_glavni_zakljucak\"><\/span>Koji je glavni zaklju\u010dak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ashwagandha je ve\u0107 dugo poznata biljka u ajurvedskoj praksi, zahvaljuju\u0107i svojim obe\u0107avaju\u0107im zdravstvenim prednostima. Nedavno su se znanstvenici jako zainteresirali za njegova svojstva, a mnogi od njegovih u\u010dinaka sada su potkrijepljeni znanstvenim dokazima. Danas znamo da ekstrakt korijena ashwagandhe vjerojatno igra ulogu u smanjenju stresa i tjeskobe, podr\u017eava kognitivne funkcije i pobolj\u0161ava atletsku izvedbu i snagu mi\u0161i\u0107a. Osim toga, \u010dini se da poma\u017ee u promicanju boljeg sna, pove\u0107anju razine testosterona i ja\u010danju funkcije imunolo\u0161kog sustava. Sa svojim raznolikim rasponom zdravstvenih dobrobiti, ashwagandha se pojavila kao svestrani biljni dodatak koji bi mogao pomo\u0107i pobolj\u0161ati cjelokupno zdravlje i oja\u010dati otpornost tijela.<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li nau\u010dili ne\u0161to novo ili zanimljivo iz ovog \u010dlanka? Ako je tako, nemojte to zadr\u017eati samo za sebe, ve\u0107 ga podijelite s prijateljima kako biste pro\u0161irili znanje.\n<\/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.hr\/nootropici-i-stimulansi-za-mozak-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.hr\/sportska-prehrana\" 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>Ashwagandha je odavno poznata po svojim pozitivnim u\u010dincima na zdravlje. Kako utje\u010de na stres, san i snagu mi\u0161i\u0107a te kako znanstvenici do\u017eivljavaju njegove u\u010dinke?<\/p>\n","protected":false},"author":156,"featured_media":483440,"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":[130],"tags":[6200,6500,7364,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-489801","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-adaptogeni-hr","9":"tag-dodaci-prehrani-hr","10":"tag-stres-hr","11":"tag-zdrav-nacin-zivota-hr","12":"tag-zdravlje-hr","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>Ashwagandha: u\u010dinci, dobrobiti i preporu\u010deni unos kroz objektiv znanosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako ashwagandha utje\u010de na zdravlje? 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