Kodi Tsabola Wakuda Ndi Wabwino Kwa Inu, kapena Woipa? Chakudya chopatsa thanzi, Ntchito, ndi Zambiri

Zamkati

• Mungapereke Ubwino Wathanzi
• Antioxidant Yamphamvu
• Kumathandizira Kuyamwa Kwazakudya
• Mulole Kulimbikitsa Kugaya ndi Kutsekula Kutsekula m'mimba
• Zowopsa zomwe zingachitike ndi zoyipa zake
• Ntchito Zophikira
• Mfundo Yofunika Kwambiri

Kwa zaka masauzande ambiri, tsabola wakuda wakhala chinthu chofunikira kwambiri padziko lonse lapansi.

Kawirikawiri amatchedwa "mfumu ya zonunkhira," amachokera ku chipatso chouma, chosapsa cha chomeracho ku India Piper nigrum. Mbeu zazikuluzikulu zakuda komanso tsabola wakuda wakuda amagwiritsidwa ntchito pophika (1).

Kuphatikiza pa kuwonjezera kununkhira kwa zakudya, tsabola wakuda atha kukhala ngati antioxidant ndikupereka maubwino osiyanasiyana azaumoyo.

Nkhaniyi imayang'ana tsabola wakuda, kuphatikiza maubwino ake, zovuta zake, komanso kagwiritsidwe ntchito kophikira.

Mungapereke Ubwino Wathanzi

Mitengo ya tsabola wakuda - makamaka piperine yake yogwira - imatha kuteteza kuwonongeka kwa khungu, kukonza kuyamwa kwa michere, komanso kuthandizira zovuta m'mimba (2, 3).

Antioxidant Yamphamvu

Kafukufuku angapo akuwonetsa kuti tsabola wakuda amachita ngati antioxidant mthupi lanu (2, 4).

Antioxidants ndi mankhwala omwe amalimbana ndi kuwonongeka kwa ma cell chifukwa cha mamolekyulu osakhazikika omwe amatchedwa radicals aulere.

Zowonongeka zaulere zimapangidwa chifukwa cha kusadya bwino, kuwonetsedwa dzuwa, kusuta, zoipitsa, ndi zina zambiri ().

Kafukufuku wina wofufuza anapeza kuti zotulutsa tsabola wakuda zidatha kuthana ndi 93% ya kuwonongeka kwaulere komwe asayansi adalimbikitsa pokonzekera mafuta (6).

Kafukufuku wina wamakoswe omwe amadya mafuta kwambiri adawona kuti chithandizo cha tsabola wakuda ndi piperine chimachepetsa milingo yayikulu yaulere yofanana ndi yomwe makoswe amadyetsa zakudya zabwinobwino (7).

Pomaliza, kafukufuku wofufuza m'maselo a khansa ya anthu adazindikira kuti zotulutsa tsabola wakuda zidatha kuyimitsa 85% yamawonedwe am'manja okhudzana ndi chitukuko cha khansa (8).

Pamodzi ndi piperine, tsabola wakuda amakhala ndi zinthu zina zotsutsana ndi zotupa - kuphatikiza mafuta ofunikira a limonene ndi beta-caryophyllene - omwe amatha kuteteza ku kutupa, kuwonongeka kwa ma cell, ndi matenda (,).

Pomwe zotsatira za antioxidant za tsabola wakuda zikulonjeza, kafukufuku pakadali pano amangopereka mayeso a mayeso a chubu ndi nyama.

Kumathandizira Kuyamwa Kwazakudya

Tsabola wakuda amatha kupititsa patsogolo kuyamwa ndi magwiridwe antchito azakudya zina ndi zina zopindulitsa.

Makamaka, zitha kupititsa patsogolo kuyamwa kwa curcumin - chinthu chogwira ntchito mu anti-inflammatory spice turmeric (,).

Kafukufuku wina adapeza kuti kutenga 20 mg ya piperine yokhala ndi magalamu awiri a curcumin kumathandizira kupezeka kwa curcumin m'magazi a anthu ndi 2,000% ().

Kafukufuku akuwonetsanso kuti tsabola wakuda amatha kusintha kuyamwa kwa beta-carotene - chophatikiza chomwe chimapezeka m'masamba ndi zipatso zomwe thupi lanu limasandutsa vitamini A (14, 15).

Beta-carotene imagwira ntchito ngati antioxidant yamphamvu yomwe imatha kuthana ndi kuwonongeka kwa ma cell, motero kupewa zinthu monga matenda amtima (,).

Kafukufuku wamasiku 14 mwa achikulire athanzi adapeza kuti kutenga 15 mg ya beta-carotene ndi 5 mg ya piperine kumachulukitsa kuchuluka kwa magazi a beta-carotene poyerekeza ndi kutenga beta-carotene yokha (15).

Mulole Kulimbikitsa Kugaya ndi Kutsekula Kutsekula m'mimba

Tsabola wakuda amalimbikitsa kugwira bwino ntchito kwa m'mimba.

Makamaka, kudya tsabola wakuda kumatha kuyambitsa kutulutsa kwa michere m'matumbo mwanu ndi m'matumbo omwe amathandiza kugaya mafuta ndi ma carbs (18, 19).

Kafukufuku wazinyama akuwonetsa kuti tsabola wakuda amathanso kupewa kutsekula m'mimba poletsa kutuluka kwa minofu m'matumbo anu ndikuchepetsa kugaya zakudya (20,).

M'malo mwake, kafukufuku m'maselo am'mimba anyama adapeza kuti piperine m'miyeso ya 4.5 mg pa paundi (10 mg pa kg) yolemera thupi inali yofanana ndi mankhwala wamba opatsirana m'mimba loperamide popewa kutsekemera kwam'mimba komwe kumachitika (20, 22).

Chifukwa cha zotsatira zake zabwino pamimba, tsabola wakuda atha kukhala wothandiza kwa iwo omwe sagaya bwino chakudya komanso kutsekula m'mimba. Komabe, kafukufuku wambiri mwa anthu amafunikira.

Tsabola wakuda komanso piperine yake yogwira ntchito imatha kukhala ndi mphamvu zama antioxidant, kumathandizira kuyamwa kwa michere ndi zinthu zina zopindulitsa, komanso kukonza thanzi m'mimba. Komabe, kufufuza kwina kuli kofunika.

Zowopsa zomwe zingachitike ndi zoyipa zake

Tsabola wakuda amaonedwa kuti ndiwotetezeka kuti angadye anthu monga momwe amagwiritsidwira ntchito pakudya ndi kuphika (2).

Zowonjezera zomwe zili ndi 5-20 mg wa piperine pa mlingo zimawonekeranso kuti ndi zotetezeka, koma kafukufuku mderali ndi ochepa (, 15).

Komabe, kudya tsabola wakuda wochuluka kapena kumwa mankhwala owonjezera amtundu wa mankhwala kumatha kubweretsa zovuta, monga kutentha pammero kapena m'mimba ().

Kuphatikiza apo, tsabola wakuda amalimbikitsa kuyamwa komanso kupezeka kwa mankhwala ena, kuphatikiza ma antihistamine omwe amagwiritsidwa ntchito kuthana ndi ziwengo (,, 26).

Ngakhale izi zitha kukhala zothandiza pamankhwala omwe sanayamwitsidwe bwino, amathanso kudzetsa ena mwangozi.

Ngati mukufuna kuwonjezera tsabola wanu wakuda kapena kumwa mapiritsi a piperine, onetsetsani kuti mwafunsana ndi omwe amakuthandizani pa zaumoyo pazomwe mungachite.

Tsabola wambiri wakuda yemwe amagwiritsidwa ntchito kuphika ndi zowonjezera mpaka 20 mg piperine amawoneka otetezeka. Komabe, tsabola wakuda amathandizira kuyamwa kwamankhwala ndipo ayenera kugwiritsidwa ntchito mosamala kuphatikiza mankhwala ena.

Ntchito Zophikira

Mutha kuwonjezera tsabola wakuda pazakudya zanu m'njira zingapo.

Tsabola wakuda wakuda kapena tsabola wakuda wonse mumtsuko wokhala ndi chopukusira ndizofala m'masitolo, misika, ndi intaneti.

Gwiritsani tsabola wakuda ngati cholowetsera mu maphikidwe kuti muwonjezere kununkhira ndi zonunkhira ku nyama, nsomba, ndiwo zamasamba, mavalidwe a saladi, msuzi, zotsekemera, pasitala, ndi zina zambiri.

Muthanso kuwonjezera tsabola wakuda kumazira othyoka, chotupitsa cha avocado, zipatso, ndi msuzi wokometsera.

Pofuna kukonzekera marinade pogwiritsa ntchito zonunkhira, phatikizani 1/4 chikho (60 ml) cha maolivi ndi 1/2 supuni ya supuni ya tsabola wakuda, 1/2 supuni ya tiyi ya mchere komanso zina zomwe mumakonda kwambiri. Sambani marinade awa pa nsomba, nyama, kapena masamba musanaphike chakudya chokoma.

Mukasungidwa pamalo ozizira, owuma, mashelufu a tsabola wakuda amakhala zaka ziwiri kapena zitatu.

Tsabola wakuda ndichinthu chosakanikirana chomwe chitha kuphatikizidwa pamaphikidwe osiyanasiyana, kuphatikiza nyama, nsomba, mazira, masaladi, ndi msuzi. Imapezeka m'malo ogulitsira ambiri.

Mfundo Yofunika Kwambiri

Tsabola wakuda ndi imodzi mwazonunkhira zotchuka kwambiri padziko lonse lapansi ndipo imatha kukupatsani thanzi labwino.

Piperine, pophika wakuda tsabola, amatha kulimbana ndi zopitilira muyeso ndikuwongolera chimbudzi komanso kuyamwa kwa mankhwala opindulitsa.

Tsabola wakuda amadziwika kuti ndi wotetezeka pophika komanso monga chowonjezera koma amatha kukulitsa kuyamwa kwa mankhwala ena ndipo amayenera kugwiritsidwa ntchito mosamala panthawiyi.

Komabe, kwa anthu ambiri, zonunkhira zakudya zanu ndi tsabola wakuda ndi njira yosavuta yowonjezeramo kukoma pazakudya zanu ndikukhala ndi maubwino ena azaumoyo.