Ngaba iTurmeric iyakunciphisa?

Umxholo

• I-Turmeric kunye nokulahleka kobunzima
• Ukhuseleko lweTurmeric kunye neziphumo ezibi
• Uyisebenzisa kanjani iturmeric
• Umgca wezantsi

I-Turmeric, ekwabizwa ngokuba yi-spice yegolide, ithandwa kwi-cuisine yase-Asia kwaye ibiyinxalenye yamayeza emveli ase-India-okanye i-Ayurveda- ngamawaka eminyaka.

Uninzi lweepropathi zempilo ye-turmeric zinokubangelwa yi-curcumin, ikhompawundi eneempawu zokulwa ne-antioxidant kunye ne-anti-inflammatory ().

Izifundo zamva nje zibonisa ukuba i-turmeric inokudlala indima ekulahlekeni kwesisindo ().

Nangona kunjalo, unokuzibuza ukuba iyasebenza-kwaye ungakanani oza kuyithatha ukuze ubone iziphumo.

Eli nqaku lichaza ukuba ngaba i-turmeric inceda ukunciphisa umzimba.

I-Turmeric kunye nokulahleka kobunzima

Uphando olutshanje luhlolisise indima ye-turmeric ekulahlekeni kwesisindo.

Ngapha koko, uvavanyo lweetyhubhu zovavanyo lubonisa ukuba i-curcumin inokucinezela amanqaku athile okudumba okudlala indima ekutyebeni kakhulu. La manqaku ayaphakanyiswa kubantu abanobunzima obugqithisileyo okanye ukutyeba kakhulu ().

Izifundo zezilwanyana zibonisa ukuba eli khompawundi linokukhuthaza ukwehla kobunzima, ukunciphisa ukukhula kwamanqatha, ukunciphisa ukuthambeka kobunzima, kunye nokunyusa ubuntununtunu bakho kwihomoni insulin (,,,).

Ngaphezu koko, isifundo seentsuku ezingama-30 kubantu abangama-44 ngaphambili ababengakwazi ukunciphisa umzimba bafumanisa ukuba ukongeza kabini ngemini nge-800 mg ye-curcumin kunye ne-8 mg ye-piperine kukhokelele ekunciphiseni okukhulu kubunzima bomzimba, isalathiso sobunzima bomzimba (BMI), kunye isinqe kunye nokujikeleza kwesinqe ().

I-Piperine sisixhobo esenziwe ngepelepele emnyama enokuthi inyuse ukufunxwa kwe-curcumin ukuya kuthi ga kwi-2,000% ().

Ngaphaya koko, uphononongo lwezifundo ezingama-21 kubantu abangaphezulu kwe-1,600 abadityaniswe kwi-curcumin yokunciphisa ubunzima, i-BMI, kunye nokujikeleza kwesinqe. Ikwaphawule ukonyuka kwamanqanaba e-adiponectin, ihomoni enceda ukulawula imetabolism (,).

Ngelixa uphando lwangoku luthembisa, izifundo ezingaphezulu zabantu ziyafuneka ngaphambi kokuba i-turmeric inokucetyiswa ukunciphisa umzimba.

I-Turmeric's antioxidant kunye ne-anti-inflammatory capacity - ininzi inxulumene ne-curcumin yayo ye-compound-inokudlala indima ekulahlekeni kwesisindo. Konke okufanayo, uphando olwenziweyo lomntu luyimfuneko.

Ukhuseleko lweTurmeric kunye neziphumo ezibi

Ngokubanzi, i-turmeric kunye ne-curcumin zithathwa njengezikhuselekileyo.

Uphando lwexesha elifutshane lubonisa ukuba ukuthatha ukuya kwi-8 yeegramu ze-curcumin ngemini kubeka umngcipheko omncinci kwimpilo, nangona kufuneka izifundo zexesha elide (,).

Nangona kunjalo, abanye abantu abathatha iidosi ezinkulu zeli khompawundi banokufumana iziphumo ezibi, ezinje ngeempendulo ezingafunekiyo, isicaphucaphu, ukugabha, iintlungu zesisu, ukuqhina, irhashalala, okanye urhudo ().

Kwakhona, abo banezi meko zilandelayo kufuneka baphephe izongezo ze-turmeric:

• Iingxaki zokopha. I-Turmeric inokuthintela ukujiya kwegazi, okunokubangela imiba kubantu abaneengxaki zokopha ().
• Seswekile. Ezi zongezelelo zinokunxibelelana namayeza eswekile kwaye zibangele amanqanaba eswekile yegazi ukuba awe phantsi kakhulu ().
• Ukunqongophala kwentsimbi. I-Turmeric inokuthintela ukufunxwa kwentsimbi ().
• Amatye eentso. Esi siqholo siphezulu kwii-oxalates, eziyimixube enokubopha kwi-calcium kwaye inegalelo ekwakhiweni kwamatye ezintso ().

Qaphela ukuba akukho bungqina baneleyo malunga nokhuseleko lwezi zongezelelo phakathi kwabafazi abakhulelweyo okanye abancancisayo. Ke ngoko, kufuneka babaphephe.

Ngapha koko, ezinye iimveliso ze-turmeric zinokuqulatha izinto zokufaka ezingatyhilwanga kwileyibhile, ke kungcono ukhethe isongezelelo esiqinisekisiweyo ngumntu wesithathu, njenge-NSF International okanye i-Informed Choice.

ICurcumin inokusebenzisana namayeza amaninzi, kubandakanya i-anticoagulants, i-antibiotics, iziyobisi zentliziyo, ii-antihistamines, kunye namachiza e-chemotherapy ().

Qhagamshelana nomboneleli wakho wezempilo ukuba unqume ukuba ngaba i-turmeric okanye i-curcumin izongezo zilungile kuwe.

I-Turmeric kunye ne-curcumin zithathwa ngokuba zikhuselekile, kodwa iidosi ezinkulu zinokuba neziphumo ezibi. Abanye abantu kufuneka baziphephe ezi zongezo.

Uyisebenzisa kanjani iturmeric

I-Turmeric iza ngeendlela ezininzi, nangona indlela elula yokuyisebenzisa ifana nokupheka.

Kukonwabele nakwiziselo ezinje nge-turmeric tiyi ye-ginger kunye nobisi lwegolide, olwenziwa ngokufudumeza ubisi, i-turmeric, ijinja, ipepile emnyama kunye ne sinamon powder.

Kwindawo yokutya yaseIndiya, i-turmeric ihlala ityiwa ngeti kunye nepepile emnyama kunye nezinye izinto ezinje ngobusi, ijinja, ioyile yeoyile kunye neoyile yekhokhonathi.

Oko kwathiwa, uninzi lwezifundo zabantu lubonisa ukuba izibonelelo zempilo zibonwa kuphela kwiidosi eziphezulu, ezinjengezo zifunyenwe kwizicatshulwa ze-turmeric okanye kwi-curcumin supplements.

Kungenxa yokuba i-turmeric isetyenziswa ngesixa esincinci njengesiqholo. Ngaphaya koko, i-spice iqulethe i-curcumin eyi-2-8% kuphela-ngelixa izicatshulwa zipakisha ukuya kwi-95% curcumin (, 17).

Unokufuna ukukhetha isongezelelo esibandakanya ipepile emnyama, njengoko iikhompawundi zayo zikuphucula kakhulu ukufunxwa kwe-curcumin.

Nangona kungekho zikhokelo zedosi ezisemthethweni zezi zongezo, uninzi lophando lubonisa ukuba i-500-2,000 mg ye-turmeric extract ngosuku yanele ukubona izibonelelo ezinokubakho ().

Nangona kunjalo, kuya kufuneka uphephe ukuthatha iidosi eziphezulu ze-turmeric ngaphezulu kweenyanga ezi-2-3 ngexesha, kuba uphando lwexesha elide alufumaneki.

Ngelixa ungalindelanga ukuba i-turmeric incede ekulahlekeni kobunzima, le mifuno inamandla inezinye izibonelelo ezininzi, njengokunciphisa umngcipheko weemeko zobuchopho kunye nesifo sentliziyo.

Khumbula ukwazisa umboneleli wakho wezempilo ngazo naziphi na izongezo ozithathayo, kubandakanya i-turmeric kunye ne-curcumin.

I-Turmeric sisipayisi esinezixhobo ezininzi kwaye inokusetyenziselwa ukupheka okanye ukuthathwa njengesongezo. Nangona iziphumo zokulahleka kobunzima zifuna ukuqhubeka ziphononongwa, inokubonelela ngezinye izibonelelo.

Umgca wezantsi

I-Turmeric sisipayisi esithandwayo esidityaniswa nezibonelelo ezininzi, kubandakanya impilo yengqondo nengqondo.

Ngelixa inesithembiso sokulahleka kobunzima, izifundo zoluntu ngokubanzi ziyafuneka ngaphambi kokuba kucetyiswe le njongo.

I-Turmeric kunye ne-curcumin yayo esebenzayo iyaziwa ngokubanzi njengekhuselekileyo, kodwa kuya kufuneka unxibelelane nengcali yezempilo ukuba unengxaki.