Iitayi ezi-6 ezinamandla ezilwa nokudumba

Umxholo

• 1. Iti eluhlaza (Camellia sinensis L.)
• 2. I-basil engcwele (i-Ocimum sanctum)
• 3. I-Turmeric (Curcuma longa)
• 4.Ijinja (iZingiber officinale)
• 5. I-rose hip (Rosa canina)
• 6. IFennel (iFoeniculum vulgare Mill)
• Iingcebiso kunye nokulumkisa kwabo basela iti
• Brew indebe engcono
• Lumka umgangatho iti yakho kunye nobungakanani
• Umgca wezantsi

Izityalo, imifuno, kunye neziqholo zisetyenziswe ngamayeza kangangeenkulungwane.

Ziqulathe iikhompawundi zezityalo ezinamandla okanye ii-phytochemicals ezinokuthintela umonakalo we-oxidative kwiiseli zakho kunye nokunciphisa ukudumba.

Ngenxa yeempawu zabo ezichasayo, ezinye izityalo zinokunciphisa iintlungu ezibangelwa kukudumba. Banokukunceda ukulawula izifo ezithile ezibangelwa yiyo.

Ukusela iti eyenziwe kwezi zityalo, imifuno, kunye neziqholo yindlela elula yokonwabela izibonelelo zazo.

Nazi iitayi ezinamandla ezi-6 ezinokulwa nokudumba.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Iti eluhlaza (Camellia sinensis L.)

Iti eluhlaza ivela kwi-shrub efanayo neyeti emnyama, kodwa amagqabi aqhutywa ngokwahlukileyo, ebavumela ukuba bagcine umbala wabo oluhlaza.

Iimveliso ezonyusa impilo kwiteyi eluhlaza zibizwa ngokuba ziipolyphenol, apho epigallocatechin-3-gallate (EGCG) yeyona inamandla ().

I-EGCG inezinto ezichasayo ezinokunceda ekuthomalaliseni ezinye zezifo ezinxulumene nezifo zamathumbu (IBDs) ezinjengesifo sikaCrohn kunye nesifo sokukrala kwezilonda (,).

Kwisifundo seentsuku ezingama-56 kubantu abane-ulcerative colitis abangaphendulanga kumayeza aqhelekileyo, unyango ngamayeza asekwe kwi-EGCG aphuculwe nge-58.3%, xa kuthelekiswa kungekho phuculo kwiqela le-placebo ().

Iti eluhlaza ikwabonakala ngathi iyazinciphisa iimeko eziqhutywa kukudumba njengesifo sentliziyo, i-Alzheimer's, kunye nomhlaza othile ().

Ukupheka iti eluhlaza, thambeka ibhegi yeti okanye ushiye iti kumagqabi eti kwisithuba semizuzu emihlanu. I-Matcha powder ngumhlaba ococekileyo ogqabi weti, kwaye unokuhambisa nje icephe emanzini ashushu okanye kubisi.

Ngelixa iti eluhlaza ikhuselekile ukuba ingatyiwa ngabantu abaninzi, iqulethe icaffeine, enokuthi ibe nefuthe elibi kubuthongo kwabanye abantu. Kwaye nokusela isixa esikhulu sesiselo kunokuthintela ukufunxwa kwentsimbi ().

Ukongeza, iikhompawundi zeti eluhlaza zinokusebenzisana namayeza athile, kubandakanya i-acetaminophen, i-codeine, i-verapamil, i-nadolol, i-tamoxifen, kunye ne-bortezomib, ke jonga umboneleli wakho wezempilo-ngakumbi ukuba usela kakhulu ().

Ukuba ufuna ukuzama iti eluhlaza ungayifumana ekuhlaleni okanye kwi-Intanethi. IMatcha powder ifumaneka ngokubanzi nayo.

Isishwankathelo Iti eluhlaza kunye nematcha yimithombo ye-anti-inflammatory polyphenol EGCG, enokunciphisa ukudumba kunye neempawu ezinxulumene nee-IBDs kunye nezinye iimeko ezingapheliyo eziqhutywa kukudumba.

2. I-basil engcwele (i-Ocimum sanctum)

Eyaziwa nangokuthiwa ligama lesiHindi elithi tulsi, ibasil engcwele sisityalo esingapheliyo esizalelwa eIndiya nakwimpuma yeAsia. Kumayeza e-Ayurvedic, yaziwa njenge "engenakuthelekiswa nanto" kunye "nokumkanikazi wamayeza" ngenxa yoluhlu olubanzi lweepropathi ezikhuthaza impilo.

Ebhekiswa kuyo njengeyeza le-adaptogenic kunyango olungelinye, i-basil engcwele icingelwa ukuba inokunceda umzimba ukuba ulwe noxinzelelo lwengqondo, lokusingqongileyo kunye noxinzelelo. Ezi zihlala zingunobangela wokudumba okukhokelela kwizifo ezingapheliyo ().

Zombini izilwanyana kunye nezifundo zabantu zifumanise ukuba i-basil engcwele inezinto ezichasayo ezinokunciphisa iswekile yegazi, icholesterol, kunye noxinzelelo lwegazi ().

Amakhompawundi kumagqabi kunye nembewu yesityalo esingcwele se-basil sinokunciphisa amanqanaba e-uric acid, ukunciphisa iintlungu ezibangelwa ziimeko zokudumba ezifana ne-gout kunye ne-rheumatoid arthritis ().

Ezinye zeekhompawundi ezingcwele zilwa nokudumba ngokuthintela i-cox-1 kunye ne-cox-2 enzymes, evelisa ukudumba okuvuthayo kunye neentlungu, ukudumba, kunye nokudumba ().

I-basil engcwele okanye iti ye-tulsi iyafumaneka kwiivenkile ezininzi zokutya kwendalo nakwi-Intanethi. Ukuyiphunga, sebenzisa amagqabi akhululekileyo okanye ibhegi yeti kwaye mayiyeke inyukele imizuzu emihlanu.

Iti yeTulsi kufuneka ikhuseleke kubantu abaninzi ukuba basele yonke imihla.

Isishwankathelo I-basil engcwele, okanye i-tulsi, iti inokulwa nokuvuvukala kunye nokunciphisa iintlungu kwi-gout, i-arthritis, okanye ezinye iimeko ezivuthayo. Inokunciphisa i-cholesterol yakho, iswekile yegazi, kunye namanqanaba oxinzelelo lwegazi.

3. I-Turmeric (Curcuma longa)

I-Turmeric sisityalo esidubula iintyatyambo esineengcambu ezityiwayo okanye irhizome edla ngokumiswa kwaye yenziwe isinongo. Ingcambu inokuhluthwa kwaye igalelwe.

Isithako esisebenzayo kwi-turmeric yi-curcumin, ikhompawundi etyheli eyaziwayo ngezibonelelo zayo ezininzi zezempilo. Iyanciphisa ukuvuvukala kunye nentlungu ngokuphazamisa ezinye zeendlela ezikhokelela kule meko ().

I-Turmeric kunye ne-curcumin ziye zafundelwa ngeziphumo zazo kwizifo ezingapheliyo zokuvuvukala njenge-rheumatoid arthritis, IBD, kunye nesifo sentliziyo. Banokuphinda badambise iintlungu zokudibana kwamathambo kunye nokuqaqamba kwemisipha emva kokuzilolonga - zombini ezi zinto zibangelwa kukudumba (,,).

Kwisifundo seentsuku ezi-6 kubantu abaneentlungu kunye nokudumba okuvela kwi-osteoarthritis, ukuthatha i-1,500 mg ye-curcumin kwiidosi ezahlulwe izihlandlo ezi-3 yonke imihla kunciphisa kakhulu iintlungu kunye nomsebenzi ophuculweyo womzimba, xa kuthelekiswa ne-placebo ().

Olunye uphononongo kumadoda angama-20 asebenzayo lubonise ukuba ukuthatha i-400 mg ye-curcumin kunciphise ukukhathazeka kwemisipha kunye nokonakala kwemisipha emva kokuzivocavoca, xa kuthelekiswa ne-placebo ().

Nangona kunjalo, ezi zifundo zisebenzise iidosi ezinkulu ze-curcumin egxileyo, ke akucaci nokuba ukusela iti turmeric kuya kuba nefuthe elifanayo ().

Ukuba ufuna ukuzama iti ye-turmeric, yima itispuni ye-1 yomgubo ocoliweyo okanye oxutywe, ingcambu egalelwe itoti kwimbiza eneekomityi ezi-2 (475 ml) zamanzi kangangemizuzu eli-10. Emva koko uxinanise okuqinileyo kwaye ungeze ilamuni okanye ubusi ukuze uzwe.

ICurcumin ibangwe ngcono ngepepile emnyama, ke yongeza ipinki kwiti yakho ().

Isishwankathelo I-Curcumin, isithako esisebenzayo kwi-turmeric, inokunciphisa ukudumba kunye nentlungu xa ithathwa ngeedosi ezinkulu. Nangona kunjalo, akucaci nokuba isixa esikwiti ye-turmeric siya kuba nefuthe elifanayo.

4.Ijinja (iZingiber officinale)

Ngaphezulu kwe-50 iikhompawundi ze-antioxidant ezichongiweyo kwijinja. Uninzi lwazo luyanciphisa ukuveliswa kwee-cytokines, ezizizinto ezinokubangela ukudumba emzimbeni wakho ().

Kwisifundo seeveki ezili-12 kubantu abanesifo seswekile, ukuthatha i-1,600 mg yejinja suku ngalunye kunciphisa iswekile yegazi, i-cholesterol iyonke, i-triglycerides, kunye neempawu zokukrala kwegazi, kubandakanya ne-C-esebenzayo yeprotein (CRP), xa kuthelekiswa ne-placebo ().

Kwangokunjalo, ukuthatha i-1,000 mg yejinja mihla le kwiinyanga ezi-3 kunciphise kakhulu ukumakisha kubantu abane-osteoarthritis ().

Okwangoku, ezi zifundo zisebenzise iidosi eziphezulu zejinja- hayi iti yejinja. Ke ngoko, akucaci nokuba ukusela iti yejinja kuya kuba neziphumo ezifanayo.

Ngenxa yencasa yayo eswiti encinci kunye nesinongo, ijinja yenza iti emnandi. Yimisa icephe e-1 lejinja entsha, ecoliweyo okanye itispuni e-1 yejinja engumgubo kunye neekomityi ezi-2 (475 ml) zamanzi. Yixinxe emva kwemizuzu eli-10, kwaye uyonwabele ngelam okanye ubusi.

Isishwankathelo Ijinja ineekhompawundi ezinqanda umda kwimveliso yezinto ezichasayo emzimbeni wakho. Inezibonelelo zeswekile yegazi kunye namanqanaba e-cholesterol kwaye inokunciphisa iintlungu ezinxulumene nesifo samathambo kunye nokudumba.

5. I-rose hip (Rosa canina)

Iinqe zeRose zizityalo ezibomvu zekorale, ezingqukuva, nezityiwayo ezishiyekileyo emva kokuba i-rose bush ilahlekelwe ziintyatyambo.

Zisetyenziswe njengonyango lwe-herbal iminyaka engaphezulu kwe-2 000, njengoko zipakishwe ngama-antioxidants, kubandakanya i-beta carotene kunye neevithamini C kunye no-E (14).

Iinqe zeRose zinee-phenolic compounds, ezinamandla ngokuchasene nokudumba okukhuselekileyo okukhusela iiseli zakho kumonakalo ().

Izifundo zibonisa ukuba umgubo we-rosehip unciphisa iintlungu kunye nezinye iimpawu ezinxulumene nesifo samathambo ngokunciphisa umda kwimveliso ye-cytokine chemical).

Iinqe zeRose ziqulathe iikhompawundi ezinamanqatha asempilweni njenge-triterpenoic acid, i-ursolic acid, i-oleanolic acid kunye ne-betulinic acid. Oku kuthintela i-cox-1 kunye ne-cox-2 enzymes, ebangela ukudumba kunye nentlungu ().

Ukwenza iti ye-rosehip, sebenzisa malunga ne-10 epheleleyo, esandula okanye eyomileyo okhalweni kwaye uyiqhekeze okanye uyidilize. Xuba malunga ne-1/2 yeekomityi (355 ml) zamanzi ashushu kakhulu (angabilayo) uze uziyeke zinyukele kangangemizuzu eyi-6-8. Nciphisa isiselo ukuze ususe eziqinileyo kwaye ungeze ubusi xa unqwenela.

Iti yeRosehip inombala onzulu obomvu we-coral kunye namanqaku eentyatyambo.

Isishwankathelo Uphononongo lubonisa ukuba ukunyuka kwamahiphu kunciphisa imichiza yokuthomalalisa kwaye kuthintela ii-enzymes ze-cox-1 kunye ne-2, ezibangela ukudumba kunye nentlungu.

6. IFennel (iFoeniculum vulgare Mill)

Incasa yembewu kunye nebhalbhu evela kwisityalo iMeditera fennel ihlala ithelekiswa naleyo yelayisensi okanye i-anise. Ke ukuba ungumlandeli wezi zinto, ifennel yenza iti emnandi ekwalwa nokudumba.

Njengamahips rose, i-fennel igcwele i-phenolic compounds ezichasayo. Ezinye zezona zisebenzayo ziyi-caffeoylquinic acid, i-rosmarinic acid, i-quercetin kunye ne-kaempferol ().

Olunye uphando lubonisa ukuba i-fennel inokunciphisa iintlungu, ngakumbi iintlungu ezinxulumene nokuya exesheni, ezinokubangelwa yimixube yayo enamandla yokulwa nokudumba.

Isifundo seentsuku ezi-3 kumabhinqa aselula angama-60 abonakalise ukuba unyango nge-120 gram yefennel ekhutshwe ngemini inciphise kakhulu iintlungu zokuya exesheni, xa kuthelekiswa ne-placebo ().

Iti yeFennel kulula ukuyenza ngembewu yefennel kwi-spice rack yakho. Thela ikomityi e-1 (240 ml) yamanzi abilayo ngaphezulu kweetispuni ezi-2 zembewu yefennel etyunyuziweyo kwaye bayeke bathambeke kangangemizuzu eli-10. Yongeza ubusi okanye iswiti xa uthanda.

Isishwankathelo Iti yeFennel, eyenziwe ngesiqholo esine-licorice-flavored, inokuthomalalisa iintlungu ngenxa yeempawu zayo ezichasayo.

Iingcebiso kunye nokulumkisa kwabo basela iti

Nazi iingcebiso ezimbalwa zokugcina engqondweni.

Brew indebe engcono

Xa usela ikomityi entsha yeti, sebenzisa amagqabi avulekileyo ngesifakeli seti endaweni yengxowa yeti ukuba kunokwenzeka. Isifundo kwii-antioxidants etiyeni safumanisa ukuba iti yamagqabi evulekileyo ihlala inee-antioxidants ezichasayo kunokuba kuneengxowa zeti (18).

Kwa olu phando luye lwaphawula ukuba xa utsiba iti, imizuzu emi-5 inde ngokwaneleyo ukukhupha i-80-90% yomxholo wayo we-antioxidant. Ixesha elide lokubaleka alikhuphi ngaphezulu (18).

Yenza ubuchule kwaye udibanise iti ezahlukeneyo kunye nezinye izityalo ezichasayo, iziqholo ezifana nesinamon kunye nekhadiyamom, okanye neziqhamo ezinjengeelamuni okanye izilayi zeorenji. Uninzi lwezi zinto zisebenza kunye ukubonelela ngezibonelelo zempilo nangakumbi ().

Ungalibali ukuba iitayi zenziwe kwizityalo, ezinokuthi zonakalise okanye ziphulukane namandla azo ekuhambeni kwexesha. Soloko usebenzisa izithako ezintsha xa usela iti yakho.

Lumka umgangatho iti yakho kunye nobungakanani

Ngelixa iti inokunceda ukulwa nokudumba kunye nokubonelela ngezinye izibonelelo zempilo, kukho izinto ezithile ekufuneka uziqwalasele.

Ezinye izityalo zeti ziphathwa ngamayeza okubulala izitshabalalisi kunye neyeza lokubulala ukhula, ngoko ke zama ukukhetha udidi oluphezulu, oluphilayo okanye olungenazo izitshabalalisi.

Uphononongo kumayeza okubulala izitshabalalisi kwiti eyangeniswa ivela e-China yafumana iintsalela kwiisampulu eziyi-198 ezingama-223. Ngapha koko, i-39 yayineentsalela ezazingaphezulu kwemida ephezulu ye-European Union (20).

Ukongeza, iti kufuneka zigcinwe kwisikhongozeli esingangeni moya kwindawo emnyama neyomileyo. Ukuba azigcinwanga ngokufanelekileyo, banokugcina i-mycotoxins, imveliso eyingozi evela kwifungus enokukhula kwezinye ukutya kwaye ifunyenwe kwiti ().

Okokugqibela, ezinye iti zinokusebenzisana namayeza, izongezo, okanye imifuno ukuba usela kakhulu. Qhagamshelana nonyango lwakho ukuba unenkxalabo malunga nokunxibelelana okunokwenzeka ().

Isishwankathelo Ukupheka eyona ndebe intle yeti, sebenzisa izinto ezintsha kwaye ulumke malunga nomgangatho ukuthintela i-pesticides, i-herbicides, okanye ukungunda. Kwakhona, yazi ukuba iikhompawundi kwezinye iti zinokusebenzisana namayeza akho.

Umgca wezantsi

Ukusela iti yindlela elula kwaye emnandi yokonwaba ngokuchasene nokudumba kunye nezinye izibonelelo zempilo zezityalo, imifuno kunye nezinongo.

Zama ukusela kwezinye zeeti ezidweliswe apha ngasentla, kubandakanya okuluhlaza, i-rosehip, ijinja, kunye netiyi ye-turmeric, ukuvuna izibonelelo zabo zokulwa nokudumba kunye nokukhuthaza impilo.

Ngeentlobo ezininzi kunye neencasa onokukhetha kuzo, akumangalisi ukuba iti sesinye sezona ziselo zidumileyo kwihlabathi liphela.