I-Turmeric ibonakala yonke indawo kamuva nje, kusukela ekunambiseni ama-smoothie nama-chips kuya ekufakeni imibala kuma-curries, amasobho, kanye namatiye imbala.
Ithathwe esiqwini sesitshalo se-curcuma longa, futhi igaywe ibe yimpushana, i-turmeric yavela eNdiya futhi isineminyaka eyizinkulungwane ikhona. Amasiko amaningi asebenzise lesi sinongo ukupheka, ukubaluleka kwezenkolo, kanye nezinjongo zokwelapha, njengokwelapha ukusikeka nokusha, ukukhulula ubuhlungu besisu, ukuthuthukisa ukujikeleza kwegazi, nokwelapha umkhuhlane.
Kodwa ingabe le mpushana ephuzi esagolide inenzuzo ngempela njengoba besho? Namuhla sihlaziya izinzuzo zayo futhi sisula ukungabaza kwakho.
Kuyini lokhu?
I-Turmeric iyisinongo esinikeza i-curry umbala wayo ophuzi. Isetshenziswe eNdiya izinkulungwane zeminyaka njengezinongo nomuthi we-herbal. Muva nje, isayensi isiqalile ukusekela izimangalo zendabuko zokuthi i-turmeric iqukethe izinhlanganisela ezinezakhiwo zokwelapha. Lezi zinhlanganisela zibizwa ama-curcuminoids.
Okubaluleke kakhulu i-curcumin, okuyisithako esiyinhloko esisebenzayo ku-turmeric. Inemiphumela enamandla yokulwa nokuvuvukala futhi iyi-antioxidant enamandla kakhulu.
Kusipuni se-turmeric powder sithola:
- Amandla: 29 kilojoule
- Amaprotheni: 0,91 amagremu
- Amafutha: 0,31 amagremu
- Ama-carbohydrate: 6,31 amagremu
- Fibre: 2,1 amagremu
- Ushukela: 0,3 amagremu
- I-Manganese: 26%
- Insimbi: 16%
- I-Potassium: 5%
- I-Vitamin C: 3%
Izinzuzo
Kunezinzuzo eziningana zokusebenzisa i-turmeric njalo.
Izici zokwelapha
Okuqukethwe kwe-curcumin ye-turmeric akuyona into ephakeme, kuphela i-3% yesisindo sayo. Izifundo eziningi kule nhlanzi zisebenzisa izingcaphuno ze-turmeric eziqukethe ngokuyinhloko i-curcumin, imithamo evame ukudlula igremu elingu-1 ngosuku. Kungaba nzima kakhulu ukufeza la mazinga ngokusebenzisa i-turmeric njengesinongo ekudleni. Yingakho abanye abantu bekhetha ukusebenzisa izithasiselo.
Kodwa-ke, i-curcumin ayingeni kahle egazini. Ukuze uthole imiphumela egcwele ye-curcumin, i-bioavailability (izinga lapho into ithathwa khona ngumzimba) kufanele ithuthuke. Kuyasiza ukuyidla nge-black pepper, equkethe i-piperine. I-Piperine iyinto yemvelo ethuthukisa ukumuncwa kwe-curcumin ngo-2000%. Eqinisweni, izithako ezingcono kakhulu ze-curcumin ziqukethe i-piperine, futhi lokhu kuzenza ziphumelele kakhulu.
I-Curcumin nayo amafutha ancibilikayo, okusho ukuthi iyabhidliza bese incibilika emafutheni noma emafutheni. Yingakho kungase kube umqondo omuhle ukuthatha izithako ze-curcumin ngokudla okunamafutha amaningi.
I-anti-inflammatory yemvelo
Ukuvuvukala kubaluleke ngendlela emangalisayo. Isiza ukulwa nabahlaseli bakwamanye amazwe futhi ineqhaza ekulungiseni umonakalo emzimbeni. Nakuba ukuvuvukala okunamandla kwesikhashana kunenzuzo, kungaba ukukhathazeka uma kuba okungapheli futhi kuhlasela izicubu zomzimba.
Ososayensi manje bakholelwa ukuthi ukuvuvukala okungapheli, okuphansi kungase kubambe iqhaza kwezinye izimo zezempilo nezifo. Ezinye izibonelo isifo senhliziyo, umdlavuza, i-metabolic syndrome, isifo i-Alzheimer's, noma izimo ezihlukahlukene zokuwohloka. Kungakho noma yini engasiza ukulwa nokuvuvukala okungamahlalakhona ibaluleke kakhulu ekuvimbeleni nasekusizeni ukwelapha lezi zimo.
Nakuba indaba yokuvuvukala ine-multi-layered futhi cishe ayikho impendulo elula, okubalulekile okuthathayo mayelana ne-curcumin ukuthi iyinto esebenzayo ye-bioactive engalwa nokuvuvukala. Nokho, imithamo ephezulu kakhulu iyadingeka ukukhiqiza imiphumela yokwelapha.
Kubadlali, i-turmeric ingasiza ngokuvuvukala okunamandla (noma okwesikhashana) emalungeni ngemva kokuqeqeshwa okunamandla. Sifuna ukuvimbela lokho kuvuvukala noma ukukwelapha ngokushesha ngangokunokwenzeka ukuze sisize ngobuhlungu. Uma singakwenzi lokho, singase siholele ekuvuvukeni okungapheli, okuhambisana nokukhula kwezifo.
Kungase futhi kube usizo ekusheshiseni ukutakula ngemva kokuzivocavoca futhi kungase kube nenzuzo ekuvimbeleni ukubambezeleka kokuqala kobuhlungu bemisipha (DOMS).
Icebile kuma-antioxidants
Ukulimala kwe-oxidative kukholakala ukuthi kungenye yezindlela ezidala ukuguga nezifo eziningi. Lawa ama-radicals mahhala, ama-molecule asebenza kakhulu anama-electron angabhanqiwe. Lokhu kuvame ukusabela ngezinto ezibalulekile eziphilayo, njengama-fatty acids, amaprotheni, noma i-DNA.
Isizathu esiyinhloko sokuthi ama-antioxidants anenzuzo kakhulu ukuthi avikela umzimba kuma-radicals mahhala. I-Curcumin iyi-antioxidant enamandla engakwazi ukunciphisa ama-radicals mahhala ngenxa yesakhiwo samakhemikhali. Ukwengeza, izifundo zamangqamuzana nezilwane zibonisa ukuthi i-curcumin ingase ivimbele isenzo sama-radicals mahhala futhi ingase ikhuthaze isenzo samanye ama-antioxidants. Kudingeka ucwaningo olwengeziwe lwezokwelapha lwabantu ukuze kuqinisekiswe lezi zinzuzo.
Ukwelashwa kwe-Alzheimer
Isifo i-Alzheimer's siwuhlobo oluvame kakhulu lokuwohloka komqondo futhi singaba nomthelela kufika ku-70% wezigameko zokuwohloka komqondo. Nakuba kukhona ukwelashwa kwezinye zezimpawu zayo, alikabikho ikhambi le-Alzheimer's. Yingakho ukuvimbela ukuthi kungenzeki kwasekuqaleni kubaluleke kakhulu.
I-Curcumin ikhonjiswe ukuwela isithiyo sobuchopho begazi. Ukuvuvukala kanye nokulimala okwenziwe nge-oxidative kwaziwa ukuthi kunendima ku-Alzheimer's disease, futhi i-curcumin inemiphumela enenzuzo kukho kokubili. Futhi, isici esiyinhloko sesifo i-Alzheimer's ukwakheka kwama-protein tangles abizwa ngokuthi ama-amyloid plaques. Ucwaningo lubonisa ukuthi i-curcumin ingasiza ekususeni lawa ma-plaque.
kuthuthukisa isifo sokuqaqamba kwamalunga
Isifo samathambo siyinkinga evamile emazweni asentshonalanga. Kunezinhlobo eziningana ezahlukene ze-arthritis, eziningi zazo ezibandakanya ukuvuvukala emalungeni. Njengoba i-curcumin iyinhlanganisela enamandla yokulwa nokuvuvukala, kunengqondo ukuthi ingasiza nge-arthritis. Eqinisweni, ucwaningo oluningi lubonisa ukuthi kukhona inhlangano.
Ocwaningweni lwabantu abane-rheumatoid arthritis, i-curcumin yayisebenza kangcono kunesidakamizwa esilwa nokuvuvukala. Ezinye izifundo kungenzeka zibheke imiphumela ye-curcumin ku-arthritis futhi zaphawula ukuthuthukiswa kwezimpawu ezihlukahlukene.
Yehlisa ukudangala
I-Curcumin ibonise isithembiso ekwelapheni ukucindezeleka. Ocwaningweni olulawulwayo, abantu abanokucindezeleka babelwa ngamaqembu amathathu ngokungahleliwe. Iqembu elilodwa lathatha iProzac, elinye lathatha igremu elilodwa le-curcumin, kanti iqembu lesithathu lathatha iProzac ne-curcumin. Ngemuva kwamaviki angu-1, i-curcumin ikhiqize ukuthuthukiswa okufanayo ku-Prozac. Iqembu elathatha iProzac ne-curcumin lenze kangcono.
Ngokwalolu cwaningo oluncane, i-curcumin iyasebenza njenge-antidepressant. Ukucindezeleka kuphinde kuxhunyaniswe namazinga e-BDNF ancishisiwe kanye ne-hippocampus enciphile, indawo yobuchopho edlala indima yokufunda nenkumbulo. I-Curcumin ingasiza ekwandiseni amazinga e-BDNF, angase ahlehlise ezinye zalezi zinguquko.
Kukhona nobunye ubufakazi bokuthi i-curcumin ingase ikhuthaze ama-neurotransmitters obuchopho i-serotonin ne-dopamine.
Impilo engcono yenhliziyo
Isifo senhliziyo siyimbangela yokuqala yokufa kwabantu emhlabeni. Abacwaningi sebeyifunde amashumi amaningi eminyaka futhi bafunde okuningi ngokuthi kungani kwenzeka. Ngokungamangalisi, isifo senhliziyo siyinkimbinkimbi ngendlela emangalisayo, futhi kunezinto eziningana ezinomthelela kuso.
I-Curcumin ingasiza ukuguqula izinyathelo eziningi enqubweni yesifo senhliziyo. Mhlawumbe inzuzo eyinhloko ye-curcumin uma kuziwa nesifo senhliziyo thuthukisa umsebenzi we-endothelial, ulwelwesi lwemithambo yegazi. Ukungasebenzi kahle kwe-Endothelial kuyinkinga enkulu yesifo senhliziyo. Kulapho i-endothelium ingakwazi ukulawula umfutho wegazi, ukujiya kwegazi, nezinye izici ezihlukahlukene.
Ukwengeza, i-curcumin ingasiza ekunciphiseni ukuvuvukala kanye ne-oxidation, okungase kube nendima ekuguleni kwenhliziyo.
Contraindication
Nakuba i-turmeric inikeza izinzuzo zezempilo ezingaba khona, idala ezinye izingozi okufanele zicatshangelwe ngaphambi kokudla amanani amakhulu.
Isisu esibuhlungu
Ama-ejenti afanayo ku-turmeric asekela impilo yokugaya angacasula uma ethathwa ngamanani amakhulu. Abanye ababambiqhaza ezifundweni ezibheka ukusetshenziswa kwe-turmeric ekwelapheni umdlavuza kwadingeka bayeke ngoba ukugaya kwakuthinteke kabi.
I-Turmeric ishukumisa isisu ukuthi sikhiqize i-asidi eningi yesisu. Nakuba lokhu kusiza ukugaya kwabanye abantu, kungase kuphazamise nabanye.
Izakhiwo ze-Anticoagulant
Izakhiwo zokuhlanza ze-Turmeric nazo zingenza ukopha kube lula. Isizathu salokhu asicacile. Ezinye izinzuzo eziphakanyisiwe, njengokwehlisa i-cholesterol nokwehlisa umfutho wegazi, zingase zibe nokuthile kwendlela i-turmeric esebenza ngayo egazini.
Abantu abathatha izinto ezinciphisa igazi, njenge-warfarin, kufanele bagweme ukudla imithamo emikhulu ye-turmeric.
ukufinyela okuvuselelayo
Kungenzeka ukuthi sezwa ukuthi ukudla okufakwe i-curry kungavusa umshikashika. Nakuba idatha encane yomtholampilo ikhona ukusekela lesi simangalo, ucwaningo lubonisa ukuthi i-turmeric ingase inciphise izimpawu ze-PMS.
Abesifazane abakhulelwe kufanele bagweme ukuthatha izithako ze-turmeric ngenxa yemiphumela yayo ye-anticoagulant. Ukwengeza amanani amancane e-turmeric ekudleni njengesinongo akufanele kubangele izinkinga zempilo.
Ingabe iyasebenza kakhulu ngokudla noma kuma-supplement?
Lokhu kuncike ezintweni eziningi.
Ngokusetshenziswa okuqondile kokwelapha, njengokwelashwa kwe-arthritis, isengezo se-turmeric kumthamo ophezulu, kuze kufike ku-4 amagremu ngosuku, kunenzuzo enkulu. Bheka indawo esebenzayo ye-curcumin futhi uqiniseke ukuthi isengezo futhi asinawo umbala wokudla noma izithasiselo.
Kodwa uma ufuna nje ukuhlala unempilo futhi usebenzise i-turmeric njengendlela yokuvimbela, ukuyengeza ekudleni kwakho kuwukubheja okuphephile. Kuyisinongo ongayengeza kunoma yini: imifino egazingiwe, amaqanda, isobho, njll. Ingxenye yesipuni ngosuku izokunikeza izinzuzo eziningi. Khumbula ukuthi umzimba wakho uthatha i-turmeric kangcono uma uyihlanganisa nemisoco ethile.
Ukudlula ukudla okunconyiwe kungabangela ukucindezeleka kwe-GI kwabanye abantu. Kodwa ngenxa yokuthi isayensi ibonise ukuthi amanani ahlukene we-turmeric ne-curcumin anconywa ukusiza ukwelapha izimo ezihlukahlukene, njalo uthintane nodokotela wakho kuqala ukuze uthole ukwelashwa okungcono kakhulu kanye nesilinganiso sanoma yisiphi isimo sezokwelapha.
Ungayithatha kanjani i-turmeric?
I-Turmeric iyisinongo esisebenza ngezindlela eziningi esingangezwa ekudleni ngezindlela eziningi. Ezinye izibonelo yilezi:
- Engeza i-turmeric ezixubeni zezinongo ezifana ne-curries noma i-barbecue marinade
- Yenza ukugqoka okuzenzela ngengxenye yamafutha, ingxenye kaviniga, nezinongo, kuhlanganise ne-turmeric
- Shintsha ama-marinades owathandayo ngokungeza i-turmeric
- Isaladi ye-Lentil ye-Turmeric
- I-Cumin-lime kanye ne-turmeric vinaigrette
- I-Turmeric Mango Smoothie
- ubisi lwe-turmeric
- isobho legolide
I-Turmeric iyatholakala futhi njengesengezo kuma-capsules, uketshezi, okukhishwe, nama-tinctures aqukethe i-powder. I-Bromelain, i-protein ekhishwe kuphayinaphu, inyusa ukumuncwa kanye nemiphumela ye-turmeric, yingakho ivame ukuhlanganiswa ne-turmeric kule mikhiqizo. Izithako ze-Turmeric kanye nempushana ziyatholakala ukuze uzithenge ku-inthanethi.
Kufanele kukhulunywe nodokotela ngaphambi kokuthatha noma yisiphi isithasiselo ukuze kuqinisekiswe ukuthi siphephile.