Izibonelelo ezili-10 zeGolide (iTurmeric) yobisi kunye nendlela yokwenza ngayo

Umxholo

• 1. Izithako eziphambili zilayishwe ngeantioxidants
• 2. Ngamana unokunceda ukunciphisa ukuvuvukala kunye neentlungu ezidibeneyo
• 3. Ngamana unokuphucula iMemori kunye nokuSebenza kweBongo
• 4. I-Curcumin kwi-Turmeric Meyi inokuphucula iMood
• 5. Ngamana Singakhusela Kwisifo Sentliziyo
• 6. Ngamana amaNqanaba eSwekile eGazi asezantsi
• 7. Ngamana Unciphise umngcipheko womhlaza
• 8.Ineempawu zokuBulala iintsholongwane, iAntiviral kunye neAntifungal
• 9. Ijinja kunye neTurmeric zingaphucula ukugaya
• 10. ICalcium kunye neVitamin D inegalelo kwiiBones ezomeleleyo
• Indlela yokwenza ubisi lwegolide
• Umgca osezantsi
• 9. Ijinja kunye neTurmeric zingaphucula ukugaya
• 10. ICalcium kunye neVitamin D inegalelo kwiiBones ezomeleleyo
• Indlela yokwenza ubisi lwegolide
• Umgca osezantsi

Ubisi lwegolide- okwaziwa ngokuba bubisi lwe-turmeric- sisiselo saseIndiya esiye sanda ukuthandwa kwiinkcubeko zaseNtshona.

Esi siselo siqaqambileyo sityheli ngokwesiko senziwa ngokufudumeza ubisi lweenkomo okanye lwezityalo ezine-turmeric nezinye iziqholo, ezinje ngesinamoni kunye nejinja.

Yenzelwe izibonelelo zayo ezininzi zempilo kwaye ihlala isetyenziswa njengesixhobo esinyukayo sokunyusa amajoni omzimba kunye nokuthintela ukugula.

Nazi izibonelelo ezili-10 ezisekwe kwisayensi kubisi lwegolide- kunye neresiphi yokwenza ngokwakho.

1. Izithako eziphambili zilayishwe ngeantioxidants

Esona sithako siphambili kubisi lwegolide yi-turmeric, ispice esimthubi esidumileyo kwi-cuisine yaseAsia, enika i-curry umbala wayo omthubi.

ICurcumin, icandelo elisebenzayo kwi-turmeric, isetyenzisiwe kunyango lwe-Ayurvedic kangangeenkulungwane ngenxa yeempawu zayo ezinamandla zokulwa ne-antioxidant ().

Antioxidants yimixube elwa nokonakala kweseli, ikhusela umzimba wakho koxinzelelo lwe-oxidative.

Zibalulekile ekusebenzeni kweeseli zakho, kwaye uphononongo rhoqo lubonisa ukuba ukutya okune-antioxidants kunokunceda ukunciphisa umngcipheko wosulelo kunye nezifo (2,).

Uninzi lweendlela zokupheka zobisi lwegolide zikwabandakanya isinamon kunye nejinja-zombini ezo zinempawu ezinomtsalane ze-antioxidant ngokunjalo (,).

Isishwankathelo Ubisi lwegolide lutyebile kwii-antioxidants, ezinceda ukukhusela iiseli kumonakalo, ukulwa izifo kunye nosulelo kunye negalelo kwimpilo yakho iyonke.

2. Ngamana unokunceda ukunciphisa ukuvuvukala kunye neentlungu ezidibeneyo

Izithako zobisi lwegolide zineempawu ezinamandla ezichasayo.

Ukudumba okungapheliyo kucingelwa ukuba kudlala indima enkulu kwizifo ezingapheliyo, kubandakanya umhlaza, isifo se-metabolic, i-Alzheimer's kunye nesifo sentliziyo. Ngesi sizathu, ukutya okunezinto ezinxamnye nokuvuvukala kunokunciphisa umngcipheko wale miqathango.

Uphando lubonisa ukuba ijinja, isinamoni kunye necurcumin - isithako esisebenzayo kwi-turmeric-sinezixhobo ezinamandla ezichasayo (,,).

Izifundo zitsho nokuba iziphumo zokuchasana ne-curcumin ziyafana nezo zamachiza amayeza ngaphandle kweziphumo ebezingalindelekanga (,).

Ezi ziphumo zichasene nokudumba zinokunciphisa iintlungu ezidibeneyo ezivela kwi-osteoarthritis kunye nesifo samathambo.

Umzekelo, isifundo esinye kubantu abangama-45 abane-rheumatoid arthritis bafumanisa ukuba i-500 milligrams ye-curcumin mihla le inciphisa iintlungu ezidibeneyo ngaphezulu kwe-50 gram yesiyobisi samathambo esiqhelekileyo okanye indibaniselwano ye-curcumin kunye neziyobisi ().

Ngokufanayo, kwisifundo seeveki ezi-6 kubantu abangama-247 abane-osteoarthritis, abo banikwe isicatshulwa sejinja banamava entlungu kwaye bafuna amayeza eentlungu angaphantsi kunalawo anikwe indawo ().

Isishwankathelo I-Turmeric, ijinja kunye nesinamon, eyona nto iphambili kubisi lwegolide, inezinto ezinamandla ezichasayo ezinokunciphisa ukudumba kunye nentlungu edibeneyo.

3. Ngamana unokuphucula iMemori kunye nokuSebenza kweBongo

Ubisi lwegolide lunokuba lolungileyo kwingqondo yakho, nawe.

Izifundo zibonisa ukuba i-curcumin inokunyusa amanqanaba e-neurotrophic factor (BDNF) efumaneka kwingqondo. I-BDNF sisixhobo esinceda ingqondo yakho yenze unxibelelwano olutsha kwaye ikhuthaze ukukhula kweeseli zengqondo ().

Amanqanaba asezantsi e-BDNF anokuqhagamshelwa kukuphazamiseka kwengqondo, kubandakanya isifo se-Alzheimer's (, 15).

Ezinye izithako zinokunika izibonelelo ngokunjalo.

Umzekelo, olunye lweempawu ze-Alzheimer's kukuqokelelwa kweprotein ethile kwingqondo, ebizwa ngokuba yiprotein ye-tau. Ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisa ukuba iikhompawundi kwisinamon zinokunceda ukunciphisa oku kwakhiwa (,,).

Ngaphezu koko, isinamoni ibonakala ukunciphisa iimpawu zesifo sikaParkinson kunye nokuphucula ukusebenza kwengqondo kwizifundo zezilwanyana ().

Ijinja inokuphakamisa ukusebenza kwengqondo ngokuphucula ixesha kunye nememori. Ngapha koko, kwizifundo zezilwanyana, ijinja ibonakala ikhusela ngokuchasene nokusebenza kwengqondo okunxulumene nobudala (,,).

Oko kwathethi, uphando olwenziwa ngabantu luyafuneka ukuze baqonde ngokupheleleyo iziphumo zezi zinto kwimemori nakwimeko yokusebenza kwengqondo.

Isishwankathelo Ezinye izithako kubisi lwegolide zinokunceda ukugcina inkumbulo kunye nokunciphisa ukwehla kokusebenza kwengqondo kwi-Alzheimer's kunye nesifo sika-Parkinson.

4. I-Curcumin kwi-Turmeric Meyi inokuphucula iMood

Kubonakala ngathi i-turmeric-ngakumbi ngakumbi i-curcumin yayo esebenzayo-inokunyusa imeko kunye nokunciphisa iimpawu zoxinzelelo.

Kwisifundo seveki ezi-6, abantu abangama-60 abaneengxaki ezinkulu zokudakumba bathathe i-curcumin, i-antidepressant okanye indibaniselwano.

Abo banikwe kuphela i-curcumin abanamava ophuculo olufanayo nolo banikwe i-anti-depressants, ngelixa iqela elidibeneyo liqaphela uninzi lwezibonelelo ().

Uxinzelelo kunokunxulunyaniswa namanqanaba asezantsi e-neurotrophic factor (BDNF) yengqondo ethathwe kwingqondo. Njengoko i-curcumin ibonakala inyusa amanqanaba e-BDNF, inokuba nakho ukunciphisa iimpawu zoxinzelelo ().

Oko kwathiwa, zimbalwa izifundo ezenziweyo kule ndawo kwaye ziyafuneka ngakumbi ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Isishwankathelo I-Curcumin, isithako esisebenzayo kwi-turmeric, inokunceda ukunciphisa iimpawu zoxinzelelo. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

5. Ngamana Singakhusela Kwisifo Sentliziyo

Isifo sentliziyo sesona sizathu siphambili sokufa. Into enomdla kukuba, isinamon, ijinja kunye neturmeric -ezona zithako ziphambili kubisi lwegolide- zonke zinxulunyaniswe nomngcipheko osezantsi wesifo sentliziyo ().

Umzekelo, uphononongo lwezifundo ezili-10 kugqityiwe ukuba i-120 mg yesinamon ngemini inokuhlisa i-cholesterol iyonke, i-triglyceride kunye ne-"bad" ye-LDL amanqanaba ngelixa iphakamisa amanqanaba "amahle" e-HDL ().

Kwesinye isifundo, abathathi-nxaxheba abangama-41 abanesifo seswekile sesi-2 banikwa i-2 gram yomgubo wejinja ngosuku. Ekupheleni kwesifundo seeveki ezili-12, izinto ezinobungozi ezilinganiselweyo zesifo sentliziyo zazingama-23-28% ezantsi ().

Ngaphezu koko, i-curcumin inokuphucula umsebenzi wee-linings zakho zegazi-ezaziwa ngokuba ngumsebenzi wokuphela. Umsebenzi we-endothelial ofanelekileyo ubalulekile kwintliziyo esempilweni ().

Kwisifundo esinye, abantu abenziwa utyando lwentliziyo banikwe iigramu ezi-4 zec curcumin okanye i-placebo kwiintsuku ezimbalwa ngaphambi nasemva kotyando.

Abo banikwe i-curcumin babengama-65% amathuba okuba bahlaselwe sisifo sentliziyo ngexesha lokuhlala kwabo esibhedlele kunabantu abakwiqela le-placebo ().

Ezi zixhobo zichasene nokudumba kunye ne-antioxidant zinokukhusela kwisifo sentliziyo. Nangona kunjalo, izifundo zincinci kwaye ziphakathi, kwaye ngaphezulu ziyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Isishwankathelo I-Turmeric, ijinja kunye nesinamon -ezona zithako ziphambili kubisi lwegolide-zonke zinempawu ezinokuthi zincedise ukusebenza kwentliziyo kwaye zikhusele kwisifo sentliziyo. Okwangoku, kufuneka uphando olongezelelekileyo ukuqinisekisa ezi ziphumo.

6. Ngamana amaNqanaba eSwekile eGazi asezantsi

Izithako zobisi lwegolide, ngakumbi ijinja kunye nesinamon, zinokunceda ukunciphisa amanqanaba eswekile yegazi.

Umzekelo, i-1--6 yeegram zesinamon ngemini inokuhlisa amanqanaba eswekile yokuzila ukutya ukuya kuthi ga kwiipesenti ezingama-29. Ngaphezu koko, isinamon inokunciphisa ukunganyangeki kwe-insulin (,,).

Iiseli ezinganyangekiyo nge-insulin azikwazi ukuthatha iswekile egazini lakho, ke ukwehlisa ukunganyangeki kwe-insulin ngokubanzi kunciphisa amanqanaba eswekile yegazi (,).

Isinamoni kubonakala ngathi iyanciphisa ukuba ingakanani iswekile efunxwayo emathunjini akho emva kwesidlo, enokuthi iqhubeke nokuphucula ulawulo lweswekile yegazi (,,,).

Ngokufanayo, ukongeza rhoqo isixa esincinci sejinja kwisidlo sakho kunokunceda ukuthoba amanqanaba eswekile yegazi ukuya kuthi ga kwi-12% ().

Umthamo omncinci, wemihla ngemihla wejinja unokuhlisa amanqanaba e-hemoglobin A1C ukuya kuthi ga kwi-10%-umakishi wolawulo lweswekile yegazi yexesha elide ().

Oko kwathiwa, ubungqina busekwe kwizifundo ezimbalwa kuphela, kwaye kufuneka uphando olongezelelekileyo ukuqinisekisa oku kuqatshelweyo.

Kubalulekile ukuba uqaphele ukuba uninzi lweendlela zokupheka zobisi lwegolide zinencasa yobusi okanye isiraphu yemephu. Isibonelelo sokunciphisa iswekile egazini, ukuba sikhona, sinokubakho kuphela xa usela iintlobo ezingenaswekile.

Isishwankathelo I-sinamoni kunye nejinja, izinto ezimbini eziphambili kubisi lwegolide, zinokwehlisa amanqanaba eswekile yegazi kunye nokuphucula ubuntununtunu be-insulin. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

7. Ngamana Unciphise umngcipheko womhlaza

Umhlaza sisifo esiphawulwa kukukhula okungalawulwayo kweseli.

Ukongeza kunyango oluqhelekileyo, ezinye iindlela zokulwa umhlaza ziyafunwa ngakumbi. Into enomdla kukuba, olunye uphando lubonisa ukuba iziqholo ezisetyenziswa kubisi lwegolide zinokubonelela ngezibonelelo malunga noku.

Umzekelo, ezinye izifundo zovavanyo lwetyhubhu zibonisa iipropathi ezichasene nomhlaza kwi-6-gingerol, into efumaneka kwisixa esikhulu kwijinja eluhlaza (,).

Kwangokunjalo, izifundo zelebhu kunye nezilwanyana zinika ingxelo yokuba iikhompawundi kwisinamon zinokunceda ukunciphisa ukukhula kweeseli zomhlaza (,,).

I-Curcumin, isithako esisebenzayo kwi-turmeric, isenokubulala iiseli zomhlaza ezizimeleyo kwityhubhu yovavanyo kunye nokuthintela ukukhula kwemithambo yegazi entsha kwizilonda, kuthintela amandla abo okusasazeka (,).

Oko kwathethi, ubungqina kwizibonelelo zokulwa nomhlaza wejinja, isinamoni kunye necurcumin ebantwini zihlala zinomda.

Ngaphezulu, iziphumo zophando ziyangqubana, kwaye akucaci ukuba singakanani isithako ngasinye ekufuneka sisetyenzisiwe ukuze kufezekiswe ezi zibonelelo (,,,).

Isishwankathelo Izifundo zibonisa ukuba isinamon, ijinja kunye neturmeric zinokukhusela kumhlaza. Nangona kunjalo, iziphumo ziyaphikisana kwaye uphando olongezelelweyo luyafuneka.

8.Ineempawu zokuBulala iintsholongwane, iAntiviral kunye neAntifungal

E-India, ubisi lwegolide luhlala lusetyenziswa njengeyeza lasekhaya ngokuchasene nokubanda. Ngapha koko, isiselo esimthubi senzelwe iipropathi zokunyusa amajoni omzimba.

Uvavanyo lweetyhubhu zovavanyo lubonisa ukuba i-curcumin ine-antibacterial, antiviral kunye ne-antifungal iipropathi ezinokunceda ukuthintela kunye nokulwa nosulelo ().

Nangona iziphumo zovavanyo lweetyhubhu zovavanyo zithembisa, okwangoku akukho bungqina bokuba ubisi lwegolide luyanciphisa usulelo ebantwini.

Ngapha koko, iikhompawundi kwijinja entsha zinokuthintela ukukhula kweentsholongwane ezithile. Ukukhutshwa kwejinja kunokulwa intsholongwane yokuphefumla ye-syncytial virus (HRSV), unobangela oqhelekileyo wosulelo lokuphefumla (,,).

Kwangokunjalo, uphononongo lweelebhu lubonisa ukuba i-cinnamaldehyde, indawo esebenzayo kwisinamoni, inokuthintela ukukhula kweentsholongwane. Ukongeza, inokunceda ukunyanga usulelo lokuphefumla olubangelwa ngumngundo (,).

Izithako zobisi lwegolide zikwanamandla okulwa ne-antioxidant kunye ne-anti-inflammatory ezinokuqinisa amajoni akho omzimba ().

Isishwankathelo Izinto ezisetyenziselwa ukwenza ubisi lwegolide zineempawu zokulwa intsholongwane kunye neentsholongwane ezinokukhusela umzimba wakho kukosuleleka. Iipropathi yabo yokulwa ne-antioxidant kunye ne-anti-inflammatory inokuqinisa amajoni akho omzimba ngokunjalo.

9. Ijinja kunye neTurmeric zingaphucula ukugaya

Ukunyanzeliswa okungapheliyo, okwaziwa nangokuthi yi-dyspepsia, ibonakaliswa yintlungu kunye nokuphazamiseka kwinxalenye ephezulu yesisu sakho.

Ukucothisa ukukhupha isisu kungunobangela wokugaya ukutya. Ijinja, esinye sezithako ezisetyenziswa kubisi lwegolide, sinokunceda ukukhulula le meko ngokukhawulezisa ukukhupha isisu kubantu abanedyspepsia (,).

Uphando luqhubeka lubonisa ukuba i-turmeric, esinye isithako esisetyenziselwa ukwenza ubisi lwegolide, sinokunceda ukunciphisa iimpawu zokugaya ukutya. I-Turmeric ikwanokuphucula ukwetyiswa kwamafutha ngokwandisa imveliso yakho ye-bile ukuya kuthi ga kwi-62% ().

Okokugqibela, uphononongo lubonisa ukuba i-turmeric inokunceda ukugcina ukwetyisa okufanelekileyo kunye nokuthintela ukuqaqanjelwa ngabantu abane-ulcerative colitis, isifo sokugaya esiswini esidala izilonda emathunjini (,).

Isishwankathelo Ijinja kunye ne-turmeric, izithako ezibini kubisi lwegolide, zinokunceda ekunciphiseni ukugaya. I-Turmeric inokukunceda ukukhulula iimpawu kubantu abane-ulcerative colitis.

10. ICalcium kunye neVitamin D inegalelo kwiiBones ezomeleleyo

Ubisi lwegolide lunokuba negalelo kumathambo omeleleyo.

Zombini iinkomo zezityalo zeenkomo nezicebileyo ngokubanzi zityebile ngecalcium kunye novithamini D - izondlo ezibini eziyimfuneko ekwakheni nasekugcineni amathambo omelele ().

Ukuba ukutya kwakho kuphantsi kakhulu kwi-calcium, umzimba wakho uqala ukususa i-calcium emathanjeni akho ukugcina amanqanaba e-calcium egazini lakho. Ixesha elingaphezulu, oku kwenza ukuba amathambo abuthathaka kwaye aphuke, okwandisa umngcipheko wezifo zamathambo, ezinje nge-osteopenia kunye ne-osteoporosis (62).

IVitamin D inegalelo kumathambo omeleleyo ngokuphucula amandla akho emathunjini okufunxa ikhalsiyam ekudleni kwakho. Amanqanaba asezantsi e-vitamin D emzimbeni wakho anokukhokelela kumathambo abuthathaka kunye nophuko, nokuba ukutya kwakho kutyebile kwi-calcium (62).

Nangona ubisi lwenkomo ngokwendalo luqukethe ikhalsiyam kwaye ihlala ityebiswa ngevithamin D, ayizizo zonke iimilk zezityalo ezizityebi kwezi zondlo zimbini.

Ukuba ukhetha ukwenza ubisi lwakho lwegolide usebenzisa ubisi olusekwe kwizityalo, khetha olucebiswa ngecalcium kunye novithamin D ngezibonelelo ezomeleza amathambo.

Isishwankathelo Ubisi lwegolide lunokuba sisityebi ngecalcium kunye novithamini D kuxhomekeke kubisi olisebenzisayo. Zombini ezi zondlo zifaka isandla kumathambo omeleleyo, ukunciphisa umngcipheko wezifo zamathambo, ezinje nge-osteopenia kunye ne-osteoporosis.

Indlela yokwenza ubisi lwegolide

Ubisi lwegolide kulula ukwenza ekhaya. Ukuhanjiswa okukodwa kobisi lwegolide okanye malunga nekomityi enye, landela le recipe:

Izithako:

• I-1/2 indebe (120ml) yobisi olungenaswekile olukhethile
• 1 tsp yeturmeric
• Iqhekeza elincinci elincinci le-ginger okanye i-1/2 tsp ye-ginger powder
• I-1/2 tsp yesinamoni powder
• I-1 pinch yompompo omnyama womhlaba
• 1 tsp yobusi okanye isiraphu ye-maple (ukhetho)

Imikhombandlela:

Ukwenza ubisi lwegolide, xuba zonke izithako kwipani encinci okanye embizeni kwaye uzise kumathumba. Nciphisa ubushushu kwaye udilize malunga nemizuzu eli-10 okanye kude kube livumba elimnandi kunye nelinambitheka. Nciphisa isiselo nge-strainer efanelekileyo kwiiggs kunye nephezulu nge-pinch yesinamon.

Ubisi lwegolide lunokwenziwa kwangaphambili kwaye ligcinwe kwifriji yakho kangangeentsuku ezintlanu. Yiphindaphinde ngaphambi kokuba usele.

Isishwankathelo Ubisi lwegolide kulula ukwenza ekhaya ngokulandela iresiphi engentla. Hlanganisa nje izithako epanini okanye embizeni kwaye uzifudumeze ngesiselo esimnandi nesinempilo.

Umgca osezantsi

Ubisi lwegolide sisiselo esimnandi esigcwele i-antioxidants enokuthi ibonelele ngezibonelelo zezempilo, ukusukela kwingqondo esempilweni nentliziyo ukuya kumathambo omelele, ukuphucula ukwetyisa kunye nomngcipheko ophantsi wezifo.

Ukuvuna ezona zibonelelo zempilo, sebenzisa ubisi ngecalcium kunye novithamini D kwaye unciphise inani lobusi okanye isiraphu oyongezayo kwisiselo sakho.

Nangona iziphumo zovavanyo lweetyhubhu zovavanyo zithembisa, okwangoku akukho bungqina bokuba ubisi lwegolide luyanciphisa usulelo ebantwini.

Ngapha koko, iikhompawundi kwijinja entsha zinokuthintela ukukhula kweentsholongwane ezithile. Ukukhutshwa kwejinja kunokulwa intsholongwane yokuphefumla ye-syncytial virus (HRSV), unobangela oqhelekileyo wosulelo lokuphefumla (,,).

Kwangokunjalo, uphononongo lweelebhu lubonisa ukuba i-cinnamaldehyde, indawo esebenzayo kwisinamoni, inokuthintela ukukhula kweentsholongwane. Ukongeza, inokunceda ukunyanga usulelo lokuphefumla olubangelwa ngumngundo (,).

Izithako zobisi lwegolide zikwanamandla okulwa ne-antioxidant kunye ne-anti-inflammatory ezinokuqinisa amajoni akho omzimba ().

Isishwankathelo Izinto ezisetyenziselwa ukwenza ubisi lwegolide zineempawu zokulwa iintsholongwane kunye neentsholongwane ezinokukhusela umzimba wakho kwizifo. Iipropathi yabo yokulwa ne-antioxidant kunye ne-anti-inflammatory inokuqinisa amajoni akho omzimba ngokunjalo.

9. Ijinja kunye neTurmeric zingaphucula ukugaya

Ukunyanzeliswa okungapheliyo, okwaziwa nangokuthi yi-dyspepsia, ibonakaliswa yintlungu kunye nokuphazamiseka kwinxalenye ephezulu yesisu sakho.

Ukucothisa ukukhupha isisu kungunobangela wokugaya ukutya. Ijinja, esinye sezithako ezisetyenziswa kubisi lwegolide, sinokunceda ukukhulula le meko ngokukhawulezisa ukukhupha isisu kubantu abanedyspepsia (,).

Uphando luqhubeka lubonisa ukuba i-turmeric, esinye isithako esisetyenziselwa ukwenza ubisi lwegolide, sinokunceda ukunciphisa iimpawu zokugaya ukutya. I-Turmeric ikwanokuphucula ukwetyiswa kwamafutha ngokwandisa imveliso yakho ye-bile ukuya kuthi ga kwi-62% ().

Okokugqibela, uphononongo lubonisa ukuba i-turmeric inokunceda ukugcina ukwetyisa okufanelekileyo kunye nokuthintela ukuqaqanjelwa ngabantu abane-ulcerative colitis, isifo sokugaya esiswini esidala izilonda emathunjini (,).

Isishwankathelo Ijinja kunye ne-turmeric, izithako ezibini kubisi lwegolide, zinokunceda ekunciphiseni ukugaya. I-Turmeric inokukunceda ukukhulula iimpawu kubantu abane-ulcerative colitis.

10. ICalcium kunye neVitamin D inegalelo kwiiBones ezomeleleyo

Ubisi lwegolide lunokuba negalelo kumathambo omeleleyo.

Zombini iinkomo zezityalo zeenkomo nezicebileyo ngokubanzi zityebile ngecalcium kunye novithamini D - izondlo ezibini eziyimfuneko ekwakheni nasekugcineni amathambo omelele ().

Ukuba ukutya kwakho kuncinci kwi-calcium, umzimba wakho uqala ukususa i-calcium emathanjeni akho ukugcina amanqanaba e-calcium egazini lakho. Ixesha elingaphezulu, oku kwenza ukuba amathambo abuthathaka kwaye aphuke, okwandisa umngcipheko wezifo zamathambo, ezinje nge-osteopenia kunye ne-osteoporosis (62).

I-Vitamin D inegalelo kumathambo omeleleyo ngokuphucula amandla akho emathunjini okufunxa ikhalsiyam ekudleni kwakho. Amanqanaba asezantsi e-vitamin D emzimbeni wakho anokukhokelela kumathambo abuthathaka kunye nophuko, nokuba ukutya kwakho kutyebile kwi-calcium (62).

Nangona ubisi lwenkomo ngokwendalo luqukethe ikhalsiyam kwaye ihlala ityebiswa ngevithamin D, ayizizo zonke iimilk zezityalo ezizityebi kwezi zondlo zimbini.

Ukuba ukhetha ukwenza ubisi lwakho lwegolide usebenzisa ubisi olusekwe kwizityalo, khetha olucebiswa ngecalcium kunye novithamin D ngezibonelelo ezomeleza amathambo.

Isishwankathelo Ubisi lwegolide lunokuba sisityebi ngecalcium kunye novithamini D kuxhomekeke kubisi olisebenzisayo. Zombini ezi zondlo zifaka isandla kumathambo omeleleyo, ukunciphisa umngcipheko wezifo zamathambo, ezinje nge-osteopenia kunye ne-osteoporosis.

Indlela yokwenza ubisi lwegolide

Ubisi lwegolide kulula ukwenza ekhaya. Ukuhanjiswa okukodwa kobisi lwegolide okanye malunga nekomityi enye, landela le recipe:

Izithako:

• I-1/2 indebe (120ml) yobisi olungenaswekile olukhethile
• 1 tsp yeturmeric
• Iqhekeza elincinci elincinci le-ginger okanye i-1/2 tsp ye-ginger powder
• I-1/2 tsp ye powder yesinamoni
• I-1 pinch yompompo omnyama womhlaba
• 1 tsp yobusi okanye isiraphu ye-maple (ukhetho)

Imikhombandlela:

Ukwenza ubisi lwegolide, xuba zonke izithako kwipani encinci okanye embizeni kwaye uzise kumathumba. Nciphisa ubushushu kwaye udilize malunga nemizuzu eli-10 okanye kude kube livumba elimnandi kunye nelinambitheka. Nciphisa isiselo nge-strainer efanelekileyo kwiiggs kunye nephezulu nge-pinch yesinamon.

Ubisi lwegolide lunokwenziwa kwangaphambili kwaye ligcinwe kwifriji yakho kangangeentsuku ezintlanu. Yiphindaphinde ngaphambi kokuba usele.

Isishwankathelo Ubisi lwegolide kulula ukwenza ekhaya ngokulandela iresiphi engentla. Hlanganisa nje izithako epanini okanye embizeni kwaye uzifudumeze ngesiselo esimnandi nesinempilo.

Umgca osezantsi

Ubisi lwegolide sisiselo esimnandi esigcwele i-antioxidants enokuthi ibonelele ngezibonelelo zezempilo, ukusukela kwingqondo esempilweni nentliziyo ukuya kumathambo omelele, ukuphucula ukwetyisa kunye nomngcipheko ophantsi wezifo.

Ukuvuna ezona zibonelelo zempilo, sebenzisa ubisi ngecalcium kunye novithamini D kwaye unciphise inani lobusi okanye isiraphu oyongezayo kwisiselo sakho.