Maubwino Amphamvu a 9 a Chitowe

Zamkati

• 1. Chimalimbikitsa kugaya chakudya
• 2. Ndi Gwero Labwino Lachitsulo
• 3. Muli Makampani Opindulitsa
• 4. Angakuthandizeni Ndi Matenda A shuga
• 5. Angakulitse Kolesterol Yamagazi
• 6. Mulole Kulimbikitsa kuwonda ndi Kuchepetsa Mafuta
• 7. Mutha Kuteteza Matenda Omwe Amadza Ndi Chakudya
• 8. Angakuthandizeni Kudalira Mankhwala Osokoneza bongo
• 9. Atha Kulimbana ndi Kutupa
• Kodi Muyenera Kugwiritsa Ntchito Chitowe?
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chitowe ndi zonunkhira zopangidwa kuchokera ku mbewu za Zotayidwa cyminum chomera.

Zakudya zambiri zimagwiritsa ntchito chitowe, makamaka zakudya zochokera kumadera omwe amapezeka ku Mediterranean ndi Southwest Asia.

Chitowe chimapangitsa kukoma kwake kukhala chili, tamales ndi ma curry osiyanasiyana aku India. Kukoma kwake kwatchulidwa kuti ndi nthaka, mtedza, zokometsera komanso zotentha.

Komanso, chitowe wakhala akugwiritsidwa ntchito kwa nthawi yaitali ngati mankhwala achikhalidwe.

Kafukufuku wamakono atsimikizira zina mwazinthu zopatsa thanzi chitowe zomwe zimadziwika kale, kuphatikiza kulimbikitsa chimbudzi ndikuchepetsa matenda opatsirana ndi chakudya.

Kafukufuku awunikiranso maubwino ena atsopano, monga kupititsa patsogolo kuwonda ndi kuwongolera kuwongolera shuga m'magazi komanso cholesterol.

Nkhaniyi ifotokoza za chitowe pokhala ndi maumboni asanu ndi anayi.

1. Chimalimbikitsa kugaya chakudya

Kugwiritsa ntchito chitowe kofala kwambiri ndiko kudzimbidwa.

M'malo mwake, kafukufuku wamakono watsimikizira chitowe chingathandize kuyambiranso chimbudzi ().

Mwachitsanzo, zitha kuwonjezera ntchito ya michere yam'mimba, yomwe imatha kufulumizitsa kugaya (2).

Chitowe chimapangitsanso kutulutsa kwa bile kuchokera pachiwindi. Kuphulika kumathandiza kukumba mafuta ndi zinthu zina m'thupi lanu ().

Pakafukufuku wina, odwala 57 omwe ali ndi matenda opweteka m'mimba (IBS) adanenanso zakukhalitsa atatenga chitowe kwa milungu iwiri ().

Chitowe chimathandizira chimbudzi powonjezera ntchito ya mapuloteni am'mimba. Zingathenso kuchepetsa matenda okhumudwitsa m'mimba.

2. Ndi Gwero Labwino Lachitsulo

Mbeu za chitowe mwachilengedwe zimakhala ndi chitsulo ().

Supuni imodzi ya chitowe imakhala ndi 1.4 mg yachitsulo, kapena 17.5% ya RDI ya akulu (5).

Kuperewera kwachitsulo ndichimodzi mwazinthu zofala kwambiri m'thupi, zomwe zimakhudza 20% ya anthu padziko lapansi komanso anthu 10 mwa anthu 1,000 m'maiko olemera kwambiri (6,).

Makamaka, ana amafunikira chitsulo kuti athandizire kukula ndipo azimayi achichepere amafunikira chitsulo kuti asinthe magazi omwe adataya msambo (6).

Zakudya zochepa ndizolimba kwambiri ngati chitowe. Izi zimapangitsa kukhala chitsime chabwino chachitsulo, ngakhale chikagwiritsidwa ntchito pang'ono ngati zokometsera.

Anthu ambiri padziko lonse lapansi sapeza chitsulo chokwanira. Chitowe ndi cholimba kwambiri pazitsulo, chimapereka 20% yachitsulo chanu cha tsiku ndi tsiku mu supuni imodzi.

3. Muli Makampani Opindulitsa

Chitowe chimakhala ndi mankhwala ambiri omwe amalumikizidwa ndi kuthekera kwathanzi, kuphatikizapo terpenes, phenols, flavonoids ndi alkaloids (,,,).

Zambiri mwazi zimagwira ntchito ngati ma antioxidants, omwe ndi mankhwala omwe amachepetsa kuwonongeka kwa thupi lanu kuchokera kuzowonjezera zaulere ().

Zowonjezera zaulere kwenikweni ndi ma elekitironi osungulumwa. Ma electron amakonda kukhala awiriawiri ndipo akamasiyana, amakhala osakhazikika.

Ma electron omwewa okha, kapena "aulere" amabera anzawo ma electron kutali ndi mankhwala ena mthupi lanu. Izi zimatchedwa "makutidwe ndi okosijeni."

Kutsekemera kwa mafuta acids m'mitsempha yanu kumabweretsa mitsempha yambiri ndi matenda a mtima. Kutsekemera kumayambitsanso kutupa kwa matenda ashuga, ndipo makutidwe a DNA amathandizira khansa (13).

Antioxidants ngati omwe ali mu chitowe amapatsa ma elekitironi ku elekitironi yaulere yopanda pake, kuti ikhale yolimba ().

Ma antioxidant a Cumin mwina amafotokoza zina mwazabwino zake ().

Ma radicals aulere ndi ma elekitironi amodzi omwe amayambitsa kutupa ndikuwononga DNA. Chitowe chimakhala ndi ma antioxidants omwe amalimbitsa zopumira zaulere.

4. Angakuthandizeni Ndi Matenda A shuga

Zina mwa zinthu za chitowe zawonetsa lonjezo lothandizira kuchiza matenda ashuga.

Kafukufuku wina wazachipatala adawonetsa chitowe chowonjezera chomwe chimakulitsa zizindikiritso zoyambirira za matenda ashuga mwa anthu onenepa kwambiri, poyerekeza ndi placebo ().

Chitowe chimakhalanso ndi zinthu zomwe zimatsutsana ndi zovuta zina za matenda ashuga.

Njira imodzi yomwe matenda amtundu wa shuga amawonongera thupi m'thupi ndi kudzera munthawi yakumapeto kwa glycation end products (AGEs) ().

Amapangidwa mwadzidzidzi m'magazi a magazi mukakhala kuti mulingo wa shuga umakhala wokwera nthawi yayitali, chifukwa ali ndi matenda ashuga. AGE amapangidwa pamene shuga amalumikizana ndi mapuloteni ndikusokoneza magwiridwe antchito awo.

AGE mwina ndi omwe amachititsa kuwonongeka kwa maso, impso, mitsempha ndi mitsempha yaying'ono yamagazi mu matenda ashuga ().

Chitowe chimakhala ndi zinthu zingapo zomwe zimachepetsa zaka, makamaka m'mayeso oyesera ().

Ngakhale maphunzirowa adayesa zovuta zakuthira chitowe, kugwiritsa ntchito chitowe nthawi zonse monga zokometsera kumathandizira kuchepetsa shuga m'magazi mu matenda ashuga (,).

Sizikudziwika bwinobwino zomwe zimayambitsa izi, kapena chitowe chiti chikufunika kuti chipindule.

Cumin zowonjezera zimathandizira kuthandizira kuwongolera shuga wamagazi, ngakhale sizikudziwika chomwe chimayambitsa izi kapena kuchuluka kwake komwe kumafunikira.

5. Angakulitse Kolesterol Yamagazi

Cumin yasinthanso cholesterol yamagazi m'maphunziro azachipatala.

Pakafukufuku wina, 75 mg ya chitowe yotengedwa kawiri tsiku lililonse kwa milungu isanu ndi itatu yachepetsa magazi a triglycerides ().

Pakafukufuku wina, milingo ya cholesterol "yoyipa" ya LDL ya cholesterol idatsika ndi pafupifupi 10% mwa odwala omwe amatenga chitowe kwa mwezi umodzi ndi theka ().

Kafukufuku wina wa azimayi 88 ​​adawona ngati chitowe chikukhudza kuchuluka kwa "cholesterol" chabwino cha HDL. Omwe adatenga magalamu atatu a chitowe ndi yogurt kawiri patsiku kwa miyezi itatu anali ndi HDL yambiri kuposa omwe amadya yogurt popanda ().

Sizikudziwika ngati chitowe chomwe chimagwiritsidwa ntchito monga zokometsera mu zakudya chili ndi mafuta omwe amapindulira ndi mafuta am'magazi.

Komanso, si maphunziro onse omwe amavomereza izi. Kafukufuku wina sanapeze kusintha kwa mafuta m'magazi mwa omwe amatenga chitowe ().

Zowonjezera chitowe zasintha cholesterol yamagazi m'maphunziro angapo. Sizikudziwika ngati kugwiritsa ntchito chitowe pang'ono pokha ngati zokometsera zili ndi maubwino omwewo.

6. Mulole Kulimbikitsa kuwonda ndi Kuchepetsa Mafuta

Chitowe chowonjezera chimathandizira kupititsa patsogolo kuwonda m'maphunziro angapo azachipatala.

Kafukufuku wina wazimayi 88 ​​onenepa kwambiri adapeza kuti yogurt yokhala ndi magalamu atatu a chitowe imathandizira kuchepa thupi, poyerekeza ndi yogurt yopanda iyo ().

Kafukufuku wina adawonetsa kuti ophunzira omwe amatenga chitowe cha 75 mg tsiku lililonse amataya mapaundi 3 (1.4 kg) kuposa omwe adatenga placebo ().

Kafukufuku wachitatu wazachipatala adayang'ana pazowonjezera za chitowe chowonjezera mwa amuna ndi akazi achikulire 78. Omwe adatenga chowonjezera adataya kilogalamu imodzi kupitilira milungu isanu ndi itatu kuposa omwe sanatero ().

Apanso, si maphunziro onse omwe amavomereza. Kafukufuku wina yemwe amagwiritsa ntchito mlingo wocheperako wa 25 mg patsiku sanawone kusintha kwa thupi, poyerekeza ndi placebo (,).

Chitowe chowonjezera chimalimbikitsa kuchepa kwa thupi m'maphunziro angapo. Osati maphunziro onse awonetsa phindu ili ndi kuchuluka kwakukulu komwe kungafunike kuti muchepetse kunenepa.

7. Mutha Kuteteza Matenda Omwe Amadza Ndi Chakudya

Imodzi mwa ntchito zachikhalidwe za chitowe mu zokometsera mwina inali yachitetezo cha chakudya.

Zokometsera zambiri, kuphatikizapo chitowe, zimawoneka kuti zili ndi maantibayotiki omwe amachepetsa chiopsezo cha matenda obwera chifukwa cha chakudya (25).

Zigawo zingapo za chitowe zimachepetsa kukula kwa mabakiteriya obwera chifukwa cha zakudya komanso mitundu ina ya bowa wopatsirana (,).

Chitowe chikamayengedwa, chimatulutsa chinthu chotchedwa megalomicin, chomwe chili ndi maantibayotiki ().

Kuphatikiza apo, kafukufuku wofufuza adawonetsa kuti chitowe chimachepetsa kukana kwa mankhwala kwa mabakiteriya ena ().

Kugwiritsa ntchito kwa Cumin monga zokometsera kumatha kulepheretsa kukula kwa mabakiteriya opatsirana ndi bowa. Izi zitha kuchepetsa matenda obwera chifukwa cha chakudya.

8. Angakuthandizeni Kudalira Mankhwala Osokoneza bongo

Kudalira mankhwala osokoneza bongo ndi nkhawa yomwe ikukula padziko lonse lapansi.

Mankhwala osokoneza bongo a opioid amayambitsa chizolowezi polanda chilakolako chofuna kukhala ndi mphotho muubongo. Izi zimabweretsa kupitiliza kapena kugwiritsidwa ntchito.

Kafukufuku wama mbewa awonetsa kuti zida za chitowe zimachepetsa chizolowezi chomangolera komanso kusiya ().

Komabe, kafukufuku wambiri amafunikira kuti adziwe ngati zotsatirazi zingathandize anthu.

Njira zotsatirazi zikuphatikiza kupeza chinthu chomwe chinayambitsa izi ndikuyesa ngati chimagwira ntchito mwa anthu ().

Zotupa za chitowe zimachepetsa zizindikiritso za mankhwala osokoneza bongo mu mbewa. Sizikudziwika ngati zingakhale ndi zotsatira zofananira mwa anthu.

9. Atha Kulimbana ndi Kutupa

Kafukufuku woyeserera awonetsa zowonjezera za chitowe zoletsa kutupa ().

Pali magawo angapo a chitowe omwe angakhale ndi zotsatira zotsutsana ndi zotupa, koma ofufuza sanadziwebe zofunika kwambiri (,,,).

Makampani obzala muzonunkhira zingapo awonetsedwa kuti amachepetsa chikhomo chachikulu chotupa, NF-kappaB ().

Palibe chidziwitso chokwanira pakadali pano kuti mudziwe ngati chitowe mu zakudya kapena zowonjezera chitowe ndi zothandiza pochiza matenda otupa.

Chitowe chimakhala ndi mankhwala angapo omwe amachepetsa kutupa m'maphunziro oyeserera. Sizikudziwika ngati zingagwiritsidwe ntchito kuthandizira matenda opatsirana mwa anthu.

Kodi Muyenera Kugwiritsa Ntchito Chitowe?

Mutha kupeza maubwino ena a chitowe pongogwiritsa ntchito zochepa pakudya kwa nyengo.

Kuchuluka kumeneku kumapereka ma antioxidants, iron ndi zabwino zomwe zingachitike pakulamulira shuga wamagazi.

Zina, maubwino ena oyeserera - monga kuchepa thupi ndi mafuta m'magazi - angafunike mlingo wokwera, mwina mu mawonekedwe owonjezera.

Kafukufuku wambiri adayesa chitowe chowonjezera mpaka 1 gramu (pafupifupi supuni 1) popanda omwe akutenga nawo mbali akufotokozera mavuto. Komabe, kuwonongeka kwakukulu kwa chitowe kunanenedwa, koma ndizochepa kwambiri (33).

Izi zati, samalani mukamamwa chilichonse chowonjezera chomwe chili ndi chitowe chochuluka kuposa momwe mungadye.

Monga momwe zimakhalira ndi chinthu chilichonse, thupi lanu silingathe kukhala ndi mankhwala osakwanira.

Ngati mwasankha kuyesa zowonjezera mavitamini, dziwitsani dokotala zomwe mumamwa ndikugwiritsa ntchito zowonjezera kuti zikuthandizireni, osati m'malo mwake, mankhwala.

Mutha kupeza maubwino ambiri a chitowe pogwiritsira ntchito zochepa ngati zokometsera. Maubwino ena atha kupezeka pamlingo wowonjezera.

Mfundo Yofunika Kwambiri

Chitowe chimakhala ndi maubwino ambiri okhudzana ndi thanzi. Zina mwazi zimadziwika kuyambira nthawi zakale, pomwe zina zimangopezeka.

Kugwiritsa ntchito chitowe monga zonunkhira kumawonjezera antioxidant kudya, kumalimbikitsa chimbudzi, kumapereka chitsulo, kumathandizira kusintha kwa magazi m'magazi komanso kumachepetsa matenda obwera chifukwa chodya.

Kutenga Mlingo wochuluka mu mawonekedwe owonjezera kwalumikizidwa ndi kuchepa kwa thupi komanso kupititsa patsogolo magazi m'magazi, ngakhale pakufunika kafukufuku wina.

Ndimakonda kugwiritsa ntchito chitowe pophika m'malo mongowonjezera. Mwanjira iyi, ndimagwiritsa ntchito phindu la 10 la chitowe - ndizokoma.

Pali chitowe chosiyanasiyana pa Amazon.