IiNzuzo eziPhezulu zeMpilo ezi-8 zeArtichokes kunye ne-Artichoke Extract

Nangona ihlala ithathwa njengemifuno, iartichokes (Cynara cardunculus var. ibhungane lexolo) luhlobo lwenkunzane.

Esi sityalo sivela kwiMeditera kwaye sisetyenziswe iinkulungwane ngenxa yeempawu zayo zonyango.

Iinzuzo zayo zempilo ezifunwayo ziquka ukunciphisa iswekile yegazi kunye nokuphucula ukugaya, impilo yentliziyo, kunye nempilo yesibindi.

Isicatshulwa seArtichoke, esiqulethe ukugxila okuphezulu kweekhompawundi ezifumaneka kwisityalo, kuya kuthandwa kakhulu njengesongezo.

Nazi iinzuzo eziphezulu ze-8 zezempilo ze-artichokes kunye ne-artichoke extract.

Sibandakanya iimveliso esicinga ukuba ziya kuba luncedo kubafundi bethu. Ukuba uthenga ngamakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Ilayishwe ngeZondlo

I-Artichokes igcwele izondlo ezinamandla. Iartichoke ephakathi (128 grams ekrwada, 120 grams ephekiweyo) iqulethe ():

I-Artichokes iphantsi kwamafutha ngelixa iphezulu kwi-fiber, iivithamini, iiminerali kunye ne-antioxidants. Ngokukodwa zizityebi kwiivithamini C kunye ne-K, nazo zibonelela ngeeminerali ezibalulekileyo, ezifana ne-magnesium, i-phosphorus, i-potassium kunye nentsimbi.

I-artichoke eqhelekileyo iqulethe phantse i-7 grams ye-, emele i-23 ukuya kwi-28% ye-Reference Daily Intake (RDI).

Ezi makhakhasi amnandi ziqulathe kuphela 60 kilojoules per medium artichoke kunye malunga 4 grams protein, nto leyo engaphezulu komndilili ukutya isityalo-based.

Ukongeza kuyo yonke into, i-artichokes iphakathi kwemifuno etyebileyo kwi-antioxidants.

isishwankathelo I-Artichokes iphantsi kwamafutha, iphezulu kwi-fiber, kwaye ilayishwe ngamavithamini kunye neemaminerali ezifana ne-vitamin C, i-vitamin K, i-folate, i-phosphorus kunye ne-magnesium. Zikwangomnye wemithombo etyebileyo ye-antioxidants.

2. Inokunciphisa i-cholesterol "embi" ye-LDL kwaye inyuse i-cholesterol ye-HDL "elungileyo".

I-Artichoke leaf extract ingaba nefuthe elihle kwi.

Uphononongo olukhulu lwabantu abangaphezu kwe-700 lufumene ukuba ukuxhaswa kwansuku zonke kunye nesicatshulwa seqabunga le-artichoke kwii-5 ukuya kwiiveki ze-13 zakhokelela ekunciphiseni ngokupheleleyo kunye "nembi" ye-LDL cholesterol ().

Uphononongo lwabantu abadala be-143 abane-cholesterol ephezulu lubonise ukuba i-artichoke leaf extract ethathwe yonke imihla kwiiveki ezintandathu ibangele i-18,5% kunye ne-22,9% yehla kwi-cholesterol epheleleyo kunye "embi" ye-LDL. cholesterol, ngokulandelanayo ().

Ukongezelela, uphando lwezilwanyana luchaze i-30% yokunciphisa i-cholesterol "embi" ye-LDL kunye nokunciphisa i-22% emva kokusetyenziswa rhoqo kwe-artichoke extract ().

Ukongeza, ukusetyenziswa rhoqo kwe-artichoke extract kunokunyusa i-cholesterol "elungileyo" ye-HDL kubantu abadala abanamazinga aphezulu e-cholesterol ().

Isicatshulwa seArtichoke sichaphazela i-cholesterol ngeendlela ezimbini eziphambili.

Okokuqala, i-artichokes iqulethe i-luteolin, i-antioxidant evimbela ukubunjwa kwe-cholesterol ().

Okwesibini, i-artichoke leaf extract ikhuthaza umzimba wakho ukuba usebenze i-cholesterol ngokufanelekileyo, ekhokelela kumanqanaba aphantsi jikelele ().

isishwankathelo Isicatshulwa seArtichoke inokunciphisa i-cholesterol ye-LDL epheleleyo kunye ne-cholesterol "embi" ngelixa inyusa i-cholesterol "elungileyo" ye-HDL.

3. Ngamana iNceda yokulawula uxinzelelo lwegazi

Isicatshulwa seArtichoke sinokunceda abantu abanoxinzelelo lwegazi oluphezulu.

Uphononongo lwamadoda angama-98 anexinzelelo lwegazi oluphezulu lufumene ukuba ukusetyenziswa kwansuku zonke kwe-artichoke extract kwiiveki ze-12 kunciphisa i-diastolic kunye ne-systolic uxinzelelo lwegazi ngomlinganiselo we-2,76 kunye ne-2,85 mmHg, ngokulandelanayo ().

Indlela i-artichoke extract inciphisa ngayo uxinzelelo lwegazi ayiqondwa ngokupheleleyo.

Nangona kunjalo, uvavanyo-ityhubhu kunye nezifundo zezilwanyana zibonisa ukuba i-artichoke extract ikhuthaza i-enzyme eNOS, edlala indima ekwandiseni imithambo yegazi (,).

Ukongezelela, i-artichokes ngumthombo olungileyo, onceda ukulawula uxinzelelo lwegazi ().

Oko kwathiwa, akucaci ukuba ukutya i-artichokes epheleleyo kunika izibonelelo ezifanayo kuba isicatshulwa se-artichoke esisetyenziswe kwezi zifundo sigxininise kakhulu.

isishwankathelo Isicatshulwa seArtichoke sinokunceda ukunciphisa uxinzelelo lwegazi kubantu abanamanqanaba asele aphezulu.

4. Ngamana Ukuphucula iMpilo yesibindi

I-Artichoke leaf extract inokukhusela isibindi sakho emonakalweni kwaye ikhuthaze ukukhula kwezicubu ezintsha.

Kwakhona kwandisa imveliso ye-bile, enceda ukususa i-toxins eyingozi kwisibindi sakho ().

Kwisifundo esinye, isicatshulwa se-artichoke esilawulwa kwiigundane sibangele umonakalo omncinci wesibindi, amanqanaba aphezulu e-antioxidant, kunye nokusebenza kwesibindi esingcono emva kokugqithiswa kweziyobisi, xa kuthelekiswa neempuku ezingazange zifumane i-artichoke extract ().

Uphononongo ebantwini lukwabonisa iziphumo ezilungileyo kwi.

Ngokomzekelo, ulingo lwabantu be-90 abane-non-alcoholic fatty disease yesibindi lufumene ukuba ukutya i-600 mg ye-artichoke extract imihla ngemihla kwiinyanga ezimbini kukhokelele ekuphuculeni ukusebenza kwesibindi ().

Kolunye uphononongo kubantu abadala abatyebe kakhulu abanganxiliyo, ukuthatha isicatshulwa seartichoke yonke imihla kangangeenyanga ezimbini kubangele ukudumba kwesibindi okuncitshisiweyo kunye nokubekwa kwamafutha amancinci kunokungadli isicatshulwa seartichoke.

Iingcali zenzululwazi zikholelwa ukuba i-antioxidants ethile efunyenwe kwi-artichokes - i-cynarin kunye ne-silymarin - iyinxalenye yoxanduva lwezi nzuzo ().

Uphando olongezelelweyo luyafuneka ukuze kuqinisekiswe indima ye-artichoke extract kunyango lwesifo sesibindi.

isishwankathelo Ukusetyenziswa rhoqo kwe-artichoke extract kunokunceda ukukhusela isibindi sakho emonakalweni kunye nokunciphisa iimpawu zesifo sesibindi esinamafutha angenalo utywala. Nangona kunjalo, uphando olungakumbi luyafuneka.

5. Ngamana iyiphucula iMpilo yokuTyalisa

I-Artichokes ngumthombo ogqwesileyo wefiber, onokunceda ukugcina inkqubo yakho yokugaya iphilile ngokukhuthaza, ukunciphisa umngcipheko we-cancer ethile yamathumbu kunye nokunciphisa ukuqhina kunye nohudo (, , ).

IArtichokes iqulethe inulin, uhlobo lwefiber esebenza njenge.

Kolunye uphononongo, abantu abadala be-12 bafumana iibhaktheriya eziphuculweyo zamathumbu xa besitya isicatshulwa se-artichoke esine-inulin yonke imihla kwiiveki ezintathu (, ).

Isicatshulwa seArtichoke sinokunciphisa iimpawu zokungatyi ukutya, ezifana nokudumba, isicaphucaphu, kunye nesitshisa (, ).

Uphononongo lwabantu abangama-247 abane-indigestion bafumanisa ukuba ukusetyenziswa kwemihla ngemihla kwe-artichoke leaf extract kwiiveki ezintandathu kunciphise iimpawu, ezifana ne-flatulence kunye neemvakalelo ezingathandekiyo zokuhlutha, xa kuthelekiswa nokungathathwa kwe-artichoke leaf extract ().

I-Cynarin, i-compound ngokwemvelo efunyenwe kwi-artichokes, inokubangela le miphumo emihle ngokuvuselela ukuveliswa kwe-bile, ukukhawuleza ukunyakaza kwamathumbu, kunye nokuphucula ukugaywa kwamafutha athile (, ).

isishwankathelo I-Artichoke leaf extract inokugcina impilo yokugaya ngokuvuselela iibhaktheriya ezilungileyo zamathumbu kunye nokunciphisa iimpawu zokungacoleki.

6. Ngamana Ukuphelisa iimpawu ze-Irritable Bowel Syndrome

(IBS) yimeko echaphazela inkqubo yakho yokwetyisa kwaye inokubangela intlungu yesisu, ukukrazula, isifo sohudo, ukuqunjelwa, ukuqhina, kunye ne-flatulence.

Kuphononongo lwabantu abane-IBS, ukusetyenziswa kwansuku zonke kwe-artichoke leaf extract kwiiveki ezintandathu kuncede ukuthomalalisa iimpawu. Ukongeza, i-96% yabathathi-nxaxheba balinganisa isicatshulwa njengesebenzayo, ukuba akukho ngcono kunolunye unyango lwe-IBS, njenge-antidiarrheals kunye ne-laxatives ().

Olunye uphando lwabantu abangama-208 abane-IBS bafumanisa ukuba i-capsules eyi-1 ukuya kwe-2 ye-artichoke leaf extract, idliwe imihla ngemihla kwiinyanga ezimbini, ukunciphisa iimpawu ngama-26% kunye nokuphucula umgangatho wobomi ngama-20%.

I-Artichoke extract inokuphelisa iimpawu ngeendlela ezininzi.

Iikhompawundi ezithile kwi-artichokes zineempawu ze-antispasmodic. Oku kuthetha ukuba banokunceda ukuyeka i-spasms ye-muscle eqhelekileyo kwi-IBS, i-balance gut bacteria, kunye (,).

Nangona i-artichoke extract ibonisa isithembiso sokunyanga iimpawu ze-IBS, izifundo ezinkulu zabantu ziyafuneka.

isishwankathelo I-Artichoke leaf extract inokunceda ukunyanga iimpawu ze-IBS ngokunciphisa i-spasms yemisipha, ukulinganisa ibhaktheriya yamathumbu, kunye nokunciphisa ukuvutha. Nangona kunjalo, uphando olungakumbi luyafuneka.

7. Ngamana iNceda Lower Blood Sugar

I-artichokes kunye ne-artichoke leaf extract inokunceda ().

Uphononongo lwabantu abadala abangama-39 abatyebileyo bafumanisa ukuba ukusetyenziswa kwansuku zonke kweembotyi zezintso kunye ne-artichoke extracts kwiinyanga ezimbini kunciphisa amanqanaba eswekile yegazi ngokukhawuleza xa kuthelekiswa nokuxhaswa ().

Nangona kunjalo, akucaci ukuba le mpembelelo yayingakanani ngenxa ye-artichoke extract ngokwayo.

Olunye uphando oluncinci lubonise ukuba ukutya i-artichoke ebilisiwe ngexesha lokutya kunciphisa amanqanaba eswekile yegazi kunye nemizuzu engama-30 emva kokutya. Ngokucacileyo, esi siphumo sabonwa kuphela kubantu abadala abasempilweni ababengenayo i-metabolic syndrome ().

Indlela i-artichoke extract inciphisa ngayo iswekile yegazi ayiqondwa ngokupheleleyo.

Oko kwathiwa, i-artichoke extract ibonakaliswe ukuba icothise umsebenzi we-alpha-glucosidase, i-enzyme ephula isitashi kwi-glucose, enokuchaphazela amanqanaba eswekile yegazi ().

Gcina ukhumbule ukuba uphando olungakumbi luyafuneka.

isishwankathelo Obunye ubungqina bubonisa ukuba i-artichokes kunye ne-artichoke leaf extract inokunciphisa amanqanaba eswekile yegazi. Nangona kunjalo, uphando olungakumbi luyafuneka.

8. Isenokuba neziphumo ezichasene nomhlaza

Izilwanyana kunye nezifundo ityhubhu yovavanyo zibonisa ukuba i-artichoke extract iphazamisa ukukhula komhlaza (,,).

Ama-antioxidants athile - kubandakanywa i-rutin, i-quercetin, i-silymarin kunye ne-gallic acid - kwi-artichokes kucingelwa ukuba inoxanduva lokugqibela ().

Umzekelo, i-silymarin ibonakaliswe ukunceda ukukhusela kunye nokunyanga umhlaza wolusu kwizilwanyana kunye nezifundo zovavanyo lwetyhubhu ().

Ngaphandle kwezi ziphumo zithembisayo, akukho zifundo zabantu zikhoyo. Uphando olongezelelekileyo luyafuneka.

isishwankathelo Uvavanyo lwetyhubhu kunye nezifundo zezilwanyana zibonisa ukuba i-artichoke extract inokulwa nokukhula kweeseli zomhlaza. Nangona kunjalo, akukho zifundo zabantu zikhoyo, ngoko uphando olungakumbi luyafuneka ngaphambi kokuba kuthathwe naziphi na izigqibo.

Indlela yokuzongeza kwisidlo sakho

Ukulungiselela nokupheka i-artichokes ayisoyiki njengoko kubonakala.

Zinokuphekwa ngomphunga, zibiliswe, zosiwe, zosiwe okanye zomiswe. Unokuzilungiselela ukuba zixutywe okanye zisonke, ungeze kunye nezinye i-seasonings ukuze ufumane incasa eyongezelelweyo.

Ukuphunga yeyona ndlela idumileyo yokupheka kwaye idla ngokuthatha imizuzu engama-20 ukuya kuma-40, kuxhomekeke kubungakanani. Ngaphandle koko, unokupheka i-artichokes imizuzu engama-40 kwi-350 ° F (177 ° C).

Gcina ukhumbule ukuba amagqabi kunye ne-core inokudliwa.

Akuba evuthiwe, amagqabi angaphandle anokususwa aze afakwe kwisosi, njenge-aioli okanye imifuno. Yisuse nje inyama etyiwayo emagqabini ngokuyitsala phakathi kwamazinyo akho.

Akuba esusiwe amagqabi, susa ngononophelo into efuzzy ebizwa ngokuba yi-choke de ufikelele kumbindi. Unako ke ukususa undoqo ukuba uyitye wedwa okanye kwi pizza okanye isaladi.

isishwankathelo Iindawo ezidliwayo zeartichoke ziquka amagqabi angaphandle kunye nentliziyo. Xa sele iphekiwe, iartichokes zinokutyiwa zishushu okanye zibandayo kwaye zikhatshwe ziidiphu ezahlukeneyo.

Yongeza uKhuseleko kunye neThamo

Ukusebenzisa i-artichoke extract ngokuqhelekileyo ithathwa njengekhuselekile, kunye nemiphumo embalwa echazweyo (Sept, 37).

Nangona kunjalo, idatha ekhoyo ilinganiselwe. Imingcipheko ibandakanya:

• Ukwalana okunokwenzeka: Abanye abantu banokuthi bangabikho kwi-artichokes kunye / okanye i-artichoke extract. Umngcipheko uphezulu kuye nabani na ochasayo kwizityalo ezikusapho olunye, kubandakanywa iidaisies, oojongilanga, iichrysanthemums kunye neemarigolds.
• Abasetyhini abakhulelweyo okanye abancancisayo: Abasetyhini abakhulelweyo okanye abancancisayo bayacetyiswa ukuba bagweme i-artichoke extract ngenxa yokungabikho kolwazi lokhuseleko.
• Abantu abanenyongo evalekile okanye abanenyongo: Nabani na onale miqathango kufuneka aphephe i-artichokes kunye ne-artichoke extract ngenxa yokukwazi ukukhuthaza ukunyakaza kwe-bile (37).

Idatha okwangoku ayonelanga ukuseka iingcebiso zedosi.

Nangona kunjalo, iidosi eziqhelekileyo ezisetyenziswa kuphando lwabantu zivela kwi-300 ukuya kwi-640 mg ye-artichoke leaf extract kathathu ngosuku (ezisixhenxe).

Ukuba awuqinisekanga ukuba kufuneka uthathe i-artichoke extract, cela ugqirha wakho ukuba akucebise.

isishwankathelo Imiphumo emibi ye-artichoke extract ayinqabile, nangona abantu abaneengxaki ze-bile duct kunye nabasetyhini abakhulelweyo okanye abancancisayo banokufuna ukuyiphepha. Iidosi eziqhelekileyo zivela kwi-300 ukuya kwi-640 mg kathathu imihla ngemihla.

Umgca osezantsi

I-artichokes inezondlo kakhulu kwaye inokubonelela ngeenzuzo ezininzi zempilo.

Oko kwathiwa, ubungqina bukhawulelwe kwizifundo zisebenzisa i-artichoke extract.

Ukusetyenziswa rhoqo kwe-artichoke extract kunokuphucula amanqanaba e-cholesterol, uxinzelelo lwegazi, impilo yesibindi, i-IBS, i-indigestion, kunye namazinga eshukela egazi.