Turmeric, inozivikanwawo segoridhe spice, chirimwa chikuru chinokura muAsia neCentral America.
Inopa curry ruvara rweyero uye yakashandiswa mumishonga yechivanhu yeIndia kwezviuru zvemakore kurapa zvirwere zvakasiyana.
Zvidzidzo zvinotsigira kushandiswa kwayo uye zvinoratidza kuti inogona kubatsira hutano.
Asi kubatanidza turmeric nepepper yakasviba inogona kuwedzera mhedzisiro yayo.
Ichi chinyorwa chinoongorora zvingangobatsira hutano hwekubatanidza turmeric uye dema mhiripiri.
Main active ingredients
Mumakore achangopfuura, tsvagiridzo yakasimbisa kuti turmeric ine mishonga yekurapa (1).
Uye nepo vanhu vazhinji vachingofunga nezvayo semushonga, mhiripiri yakasviba inogonawo kuva nehutano hwakanaka.
Turmeric uye dema mhiripiri zvine zvakakosha zvinoshanda zvinokonzeresa kune avo anti-kuzvimba, anti-oxidant uye anti-chirwere hunhu.
Curcumin pamwe Turmeric
Iwo akakosha makomisheni muturmeric anonzi curcuminoids. Curcumin pachayo ndiyo inonyanya kushanda uye inoita seinonyanya kukosha.
Se polyphenol, curcumin ine akati wandei hutano mabhenefiti. Iyo ine simba antioxidant ine anti-inflammatory, antibacterial, uye antifungal properties (1, 2).
Zvisinei, chimwe chezvipingamupinyi zvikuru zve curcumin ndechokuti haina kunyatsobatwa nemuviri (1).
Piperine ine mhiripiri yakasviba
Mhiripiri nhema ine bioactive compound piperine, alkaloid senge capsaicin, iyo inoshanda chikamu chinowanikwa muchiri poda uye mhiripiri yecayenne (3).
Piperine yakaratidzwa kubatsira kubvisa kusvotwa, kutemwa nemusoro, uye nyaya dzekugaya, pamwe nekuve ne-anti-inflammatory properties (4, 5, 6).
Zvakadaro, bhenefiti yayo inonyanya kukosha inogona kuve kugona kwayo kuwedzera kubatwa kwe curcumin (2, 7).
Summary Curcumin mune turmeric uye piperine mune nhema pepper inovandudza hutano nekuda kweiyo inorwisa-kuzvimba, anti-oxidant, uye kurwisa-chirwere hunhu.
Piperine inovandudza kunyura kwe curcumin
Nehurombo, iyo curcumin muturmeric haina kunyudzwa muropa. Nekuda kweizvozvo, unogona kurasikirwa nemabhenefiti ayo ehutano.
Zvisinei, kuwedzera mhiripiri yakasviba kunogona kubatsira. Tsvagiridzo inoratidza kuti kusanganiswa kwepiperine mupepi nhema uye curcumin muturmeric inovandudza kunyura kwe curcumin nekusvika ku2% (000, 2, 7).
Imwe ongororo yakaratidza kuti kuwedzera 20 mg yepiperine kune 2 magiramu e curcumin zvakanyanya kuwedzera kutora kwayo (8).
Parizvino pane dzidziso mbiri dzekuti izvi zvinoshanda sei.
Kutanga, piperine inoita kuti zvive nyore kuti curcumin ipfuure nemumadziro emukati uye muropa rako (9).
Chechipiri, inogona kuderedza kuparara kwe curcumin nechiropa, kuwedzera mazinga eropa. (10, 11).
Nekuda kweizvozvo, kusanganiswa kwe curcumin uye piperine kunowedzera zvingangoita hutano hunobatsira.
Summary Iyo piperine mupepuru yakasviba inovandudza kunyura kwe curcumin, ichiita kuti ishandiswe nyore nemuviri wako.
Kusanganiswa Kunowedzera Mabhenefiti Ehutano
Kunyangwe curcumin uye piperine imwe neimwe ine hutano hwakanaka, ivo vakatove nani pamwechete.
Inorwisa kuzvimba uye inobatsira kuderedza marwadzo
Turmeric curcumin ine yakasimba anti-inflammatory properties.
Muchokwadi, ine simba zvekuti zvimwe zvidzidzo zvakaratidza kuti inoenderana nesimba remamwe anti-inflammatories, pasina mhedzisiro yakaipa (12, 13, 14).
Zvidzidzo zvakare zvinoratidza kuti turmeric inogona kuita basa mukudzivirira uye kurapwa kweArthritis, chimiro chinoratidzwa nekuzvimba kwekubatana uye kurwadziwa (15, 16, 17).
Iyo anti-inflammatory properties ye curcumin inowanzorumbidzwa nokuda kwekusunungurwa kwayo kubva pakurwadziwa uye kusagadzikana kwenguva pfupi.
Piperine inewo anti-inflammatory uye anti-arthritic properties. Inobatsira kubvisa marwadzo chaiwo anogamuchira mumuviri wako, izvo zvinogona kuwedzera kuderedza manzwiro ekusagadzikana (18, 19, 20).
Kana yakabatanidzwa, curcumin uye piperine inoumba yakasimba anti-inflammatory duo inogona kubatsira kuderedza kusagadzikana uye kurwadziwa.
Inogona kubatsira kudzivirira cancer
Curcumin inoratidzika kuratidza chivimbiso kwete chete mukurapa, asi kunyange mukudzivirira kenza (21, 22).
Test-tube zvidzidzo zvinoratidza kuti inogona kuderedza kukura, kukura uye kupararira kwegomarara pachikamu chemolecular. Inogonawo kubatsira pakufa kwemasero egomarara (23, 24, 25, 26).
Piperine inoratidzikawo kuita basa mukuuraya mamwe maseru egomarara, izvo zvinogona kuderedza njodzi yekuumbwa kwebundu, nepo kumwe kutsvagisa kunoratidza kuti kunogona kutadzisa kukura kwekenza maseru (27, 28).
Imwe ongororo yakaratidza kuti curcumin uye piperine, zvese zvakaparadzana uye zvakasanganiswa, zvakakanganisa maitiro ekuzvivandudza ega emazamu stem masero. Izvi zvakakosha nekuti kuita uku kunokonzera gomarara rezamu (29).
Zvimwe zvidzidzo zvinoratidza kuti curcumin uye piperine zvine zvidziviriro kune mamwe magomarara, anosanganisira prostate, pancreatic, colorectal, uye mamwe cancers (22, 23, 27, 30).
Digestion Aids
Mushonga weIndia wakashandisa turmeric kubatsira kugaya kwezviuru zvemakore. Zvidzidzo zvemazuva ano zvinotsigira kushandiswa kwayo, zvichiratidza kuti zvinogona kubatsira kuderedza intestinal spasms uye flatulence (31).
Piperine yakaratidzwa kuvandudza basa rekudya enzymes mumatumbo, iyo inobatsira muviri wako kugadzirisa chikafu nekukurumidza uye nyore (32).
Uyezve, iyo anti-inflammatory properties ye turmeric uye piperine inogona kubatsira kuderedza kuputika kwematumbo, izvo zvinogona kubatsira kugaya.
Summary Kana yakabatanidzwa, curcumin uye piperine inowanzova nemigumisiro yakakura pakuputika, kugaya, kuderedza marwadzo, uye kurwisa kenza.
Kuchengeteka uye chipimo chemushonga
Curcumin uye piperine zvinowanzoonekwa zvakachengeteka (32, 33, 34).
Iko hakuna kurudziro yepamutemo yekushandiswa kweiri, uye iyo inoshiviririka yekumusoro yekudya haina kuzivikanwa.
Vamwe vanhu vanogona kusangana nemhedzisiro yakadai sekusvotwa, kutemwa nemusoro, uye mapundu mushure mekutora curcumin mumazinga akanyanya. Saka zvakakosha kutevedzera kurudziro yedosi pane yekuwedzera packaging (35, 36).
The Joint FAO / WHO Nyanzvi Komiti yeZvokudya Zvinowedzera (JECFA) yakagadzirisa kudya kunogamuchirwa kwe curcumin pa 1,4 mg paundi (3 mg / kg) yehuremu hwemuviri pazuva, kana inenge 245 mg yepimo ye175 pounds (80). pondo). kg) munhu (37).
MuchiIndia tsika, turmeric uye dema mhiripiri zvinowanzodyiwa mutii, kazhinji inosanganiswa nemafuta omuorivhi, kokonati mafuta, uchi uye ginger.
Sezvo curcumin iri mafuta soluble, kuidya kunogona kuwedzera kunyura.
Nekudaro, kuti uwane zvizere mabhenefiti ekurapa e curcumin, inonyanya kudyiwa seyekuwedzera yakasanganiswa nepiperine.
Summary Turmeric uye mhiripiri yakasviba inoonekwa seyakachengeteka uye hapana yakakomba mhedzisiro yakataurwa. Kunyangwe zvichigona kuwedzerwa kune zvekudya uye zvinwiwa, zvekuwedzera zvinowanzopa rubatsiro rwakanyanya.
Mhedzisiro yekupedzisira
Turmeric uye dema mhiripiri imwe neimwe ine hutano hunobatsira, nekuda kwemakomponi curcumin uye piperine.
Sezvo piperine inovandudza kunyura kwe curcumin mumuviri kusvika ku2%, kubatanidza zvinonhuwira zvinowedzera maitiro avo.
Vanogona kuderedza kuzvimba uye kugadzirisa kugaya, kunyanya mune fomu yekuwedzera.
Kana iwe uchida kukohwa zvizere mabhenefiti eturmeric uye dema mhiripiri, funga kusanganisa izvi zvinonhuwira kuti uwane mhedzisiro yakanaka.
