Ngaba iPelepele emnyama ilungile kuwe, okanye imbi? Isondlo, Ukusetyenziswa, kunye nokunye

Umxholo

• Ngamana ungabonelela ngeziBonelelo zezeMpilo
• I-Antioxidant enamandla
• Ukunyusa ukufunxwa kwesondlo
• Ngamana bangakhuthaza ukugaya kunye nokuthintela urhudo
• Iingozi ezinokubakho kunye neziphumo ebezingalindelekanga
• Ukusetyenziswa kweNkcubeko
• Umgca osezantsi

Ngamawaka eminyaka, ipepile emnyama ibisisixhobo esisisiseko kwihlabathi liphela.

Idla ngokubizwa ngokuba “ngukumkani weziqholo,” ivela kwiziqhamo ezomisiweyo nezingavuthwanga zesityalo saseIndiya IPiper nigrum. Zombini iipeppercorn ezimnyama ezipheleleyo kunye nepepile emnyama yomhlaba zisetyenziswa kakhulu ekuphekeni (1).

Ukongeza kokongeza incasa kukutya, ipepile emnyama inokuthi isebenze njenge-antioxidant kwaye inike izibonelelo ezahlukeneyo zempilo.

Eli nqaku lijonga ipepile emnyama, kubandakanya izibonelelo zayo, iziphumo ebezingalindelekanga, kunye nokusetyenziswa kokupheka.

Ngamana ungabonelela ngeziBonelelo zezeMpilo

Amakhompawundi kwipepile emnyama-ngakumbi into yayo esebenzayo i-piperine-inokukhusela ngokuchasene nomonakalo weseli, ukuphucula ukufunxeka kwezondlo, kunye nokunceda imiba yokwetyisa (2, 3).

I-Antioxidant enamandla

Izifundo ezininzi zibonisa ukuba ipepile emnyama isebenza njenge-antioxidant emzimbeni wakho (2, 4).

Antioxidants yimixube elwa nomonakalo weselfowuni obangelwa ziimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals.

Ifomathi ye-radicals yasimahla ngenxa yokutya okungalunganga, ukubonakaliswa lilanga, ukutshaya, ukungcola, kunye nokunye ().

Olunye uphononongo lwetyhubhu yovavanyo lufumanise ukuba izicatshulwa zepepile emnyama zikwazile ukuxhathisa ngaphezulu kwe-93% yomonakalo omkhulu wasimahla owenziwe zizazinzulu kulungiselelo lwamafutha (6).

Olunye uphononongo kwiigundane kukutya okunamafutha aphezulu kuqaphele ukuba unyango nge-pepper emnyama kunye ne-piperine yehle amanqanaba e-free radical kwiimali ezifanayo nezo kwiigundane ezondla ukutya okuqhelekileyo (7).

Okokugqibela, kufunyanwa ityhubhu yovavanyo kwiiseli zomhlaza womntu kuqatshelwe ukuba izicatshulwa zepepile emnyama zikwazile ukumisa ukuya kwi-85% yomonakalo weselfowuni onxulumene nophuhliso lomhlaza (8).

Kunye nepiperine, ipepile emnyama inezinye izinto ezichasayo-kubandakanya iioyile ezifanelekileyo ze-limonene kunye ne-beta-caryophyllene- ezinokukhusela ekuvukeleni, ekonakaleni kweselfowuni, nakwizifo (,).

Ngelixa iimpembelelo ze-antioxidant zepepile emnyama ziyathembisa, uphando ngoku lilinganiselwe kuvavanyo lweetyhubhu kunye nezifundo zezilwanyana.

Ukunyusa ukufunxwa kwesondlo

Ipelepele emnyama inokuphucula ukufunxwa kunye nokusebenza kwezakha mzimba ezithile kunye nezinto eziluncedo.

Ngokukodwa, inokuphucula ukufunxwa kwe-curcumin - isithako esisebenzayo kwi-spice turmeric (,).

Olunye uphononongo lufumanise ukuba ukuthatha i-20 mg ye-piperine ene-2 ​​gram ye-curcumin kuphucule ukubakho kwe-curcumin egazini lomntu nge-2,000% ().

Uphando lukwabonisa ukuba ipepile emnyama inokuphucula ukufunxwa kwe-beta-carotene-ikhompawundi efumaneka kwimifuno nakwiziqhamo umzimba wakho oguqula ube yivitamin A (14, 15).

I-Beta-carotene isebenza njenge-antioxidant enamandla enokulwa nomonakalo weselula, ngaloo ndlela kuthintelwe iimeko ezinje ngesifo sentliziyo (,).

Isifundo seentsuku ezili-14 kubantu abadala abasempilweni bafumanisa ukuba ukuthatha i-15 mg ye-beta-carotene ene-5 mg ye-piperine inyuse kakhulu amanqanaba egazi e-beta-carotene xa kuthelekiswa nokuthatha i-beta-carotene yodwa (15).

Ngamana bangakhuthaza ukugaya kunye nokuthintela urhudo

Umnyama omnyama unokukhuthaza isisu esifanelekileyo.

Ngokukodwa, ukusebenzisa ipepile emnyama kunokukhuthaza ukukhutshwa kwee-enzymes kwiipancreas kunye namathumbu anceda ukwetyisa amafutha kunye neecarbs (18, 19).

Izifundo zezilwanyana zibonisa ukuba ipepile emnyama inokuthintela urhudo ngokuthintela ukuphazamiseka kwemisipha kwindlela yakho yokwetyisa kunye nokucothisa ukwetyiswa kokutya (20,).

Ngapha koko, uphononongo lweeseli zamathumbu ezilwanyana lufumanise ukuba i-piperine ngeedosi ze-4.5 mg ngepawundi (i-10 mg nge-kg) yobunzima bomzimba yayinokuthelekiswa namayeza aqhelekileyo e-antidiarrheal loperamide ekuthinteleni ukuphambana kwamathumbu okuzenzekelayo (20, 22).

Ngenxa yeempembelelo zayo ezilungileyo ekusebenzeni kwesisu, ipepile emnyama inokuba luncedo kwabo banengxaki yokugaya ukutya kunye norhudo. Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka.

Ipepile emnyama kunye ne-piperine yayo esebenzayo inokuba nomsebenzi onamandla wokulwa ne-antioxidant, ukuphucula ukufunxwa kwezondlo ezithile kunye nezinto eziluncedo, kunye nokuphucula impilo yokwetyisa. Okwangoku, uphando olongezelelekileyo luyafuneka.

Iingozi ezinokubakho kunye neziphumo ebezingalindelekanga

Ipelepele emnyama ithathwa njengekhuselekileyo ukuba isetyenziswe ngabantu ngokwexabiso lesiqhelo elisetyenziswa ekutyeni nasekuphekeni (2).

Izibonelelo eziqukethe i-5-20 mg ye-piperine yedosi nganye nayo ikwabonakala ikhuselekile, kodwa uphando kule ndawo lukhawulelwe (, 15).

Nangona kunjalo, ukutya izixa ezikhulu zepepile emnyama okanye ukuthatha izongezo zedosi ephezulu kunokukhokelela kwiziphumo ebezingalindelekanga, ezinjengokutsha komqala okanye isisu ().

Ngaphezu koko, ipepile emnyama inokukhuthaza ukufunxwa kunye nokufumaneka kwezinye iziyobisi, kubandakanya ne-antihistamines esetyenziselwa ukunciphisa iimpawu zokungabikho komzimba (,, 26).

Ngelixa oku kunokuba luncedo kunyango olungafakwanga kakuhle, kunokukhokelela ekufunxeni abanye ngokuyingozi.

Ukuba unomdla wokwandisa ipepile yakho emnyama okanye ukuthatha izongezo zepiperine, qiniseka ukuba ujonge umboneleli wakho wezempilo malunga nokunxibelelana kweziyobisi okunokwenzeka.

Inani eliqhelekileyo lepelepele emnyama esetyenziselwa ukupheka kunye nezongezo ukuya kuthi ga kwi-20 mg ye-piperine ibonakala ikhuselekile. Okwangoku, ipepile emnyama inokuphucula ukufunxwa kweziyobisi kwaye kufuneka isetyenziswe ngononophelo ngokudibeneyo namayeza athile.

Ukusetyenziswa kweNkcubeko

Unokongeza ipepile emnyama kwindlela otya ngayo ngeendlela ezininzi.

Umhlaba omnyama wepepile okanye iipepercorns ezimnyama ezipheleleyo embizeni ene-grinder ziqhelekileyo kwiivenkile zokuthengisa, kwiimarike nakwi-intanethi.

Sebenzisa ipepile emnyama njengesithako kwiiresiphi ukongeza incasa kunye nesiqholo kwinyama, iintlanzi, imifuno, isaladi yokunxiba, iisuphu, ifrys, ipasta, kunye nokunye.

Unokongeza udwi wepepile emnyama kumaqanda aqhekeziweyo, i-avocado toast, iziqhamo, kunye nokudibanisa iisosi zokukhaba okuqholiweyo.

Ukulungiselela i-marinade usebenzisa i-spice, hlanganisa ikomityi ye-1/4 (i-60 ml) yeoyile yomnquma kunye ne-1/2 itispuni yepepile emnyama, 1/2 itispuni yetyuwa kunye nentwana yezinye izinto ozithandayo. Gxobhoza le marinade ngaphezulu kwentlanzi, inyama, okanye imifuno ngaphambi kokupheka ukutya okunencasa.

Xa igcinwe kwindawo epholileyo neyomileyo, ubomi beshelfu yepepile emnyama bufikelela kwiminyaka emibini ukuya kwemithathu.

Ipepile emnyama sisithako esinezinto ezininzi ezinokudityaniswa kwiindlela ezahlukeneyo zokupheka, kubandakanya inyama, intlanzi, amaqanda, iisaladi kunye neesuphu. Iyafumaneka kwiivenkile ezininzi zokutya.

Umgca osezantsi

Ipelepele emnyama yenye yezona zinongo zidumileyo emhlabeni kwaye inokunika izibonelelo zempilo ezinomdla.

I-Piperine, isithako esisebenzayo kwipepile emnyama, inokulwa neeradicals zasimahla kwaye iphucule ukwetyisa kunye nokufunxwa kwezihlanganisi eziluncedo.

Ipelepele emnyama ithathwa njengekhuselekileyo ekuphekeni nasekuboneleleni kodwa inokunyusa kakhulu ukufunxwa kwamachiza kwaye kufuneka isetyenziswe ngononophelo kwezi meko.

Nangona kunjalo, kubantu abaninzi, ukucoca ukutya kwakho nepepile emnyama yindlela elula yokongeza incasa kwizidlo zakho kwaye uvune izibonelelo zempilo.