12 Maubwino azaumoyo ndi Ntchito za Sage

Zamkati

• 1. Pamwamba pa Zakudya Zambiri
• 2. Yodzaza ndi Antioxidants
• 3. Angathandizire Thanzi Lamlomo
• 4. Zitha Kuchepetsa Zizindikiro Zakusamba
• 5. Angachepetse Magazi Atsuko wamagazi
• 6. Atha Kuthandizira Kukumbukira ndi Ubongo Wathanzi
• 7. Angachepetse Cholesterol Yemwe 'Yoyipa'
• 8. Atha Kuteteza Kansa Ina
• 9-11. Zina Zopindulitsa Zaumoyo
• 12. Chosavuta Kuonjezera Pazakudya Zanu
• Kodi Zili Ndi Zotsatira Zake?
• Mfundo Yofunika Kwambiri

Sage ndichitsamba chodyera m'makina osiyanasiyana padziko lonse lapansi.

Maina ake ena amaphatikizapo tchire wamba, wolima m'munda komanso Salvia officinalis. Ndi za banja la timbewu tonunkhira, pamodzi ndi zitsamba zina monga oregano, rosemary, basil ndi thyme ().

Sage ali ndi fungo labwino komanso lokoma kwapadziko lapansi, ndichifukwa chake amagwiritsidwa ntchito pang'ono. Ngakhale zili choncho, ili ndi michere yambiri yofunika komanso mankhwala.

Sage amagwiritsidwanso ntchito ngati choyeretsera chachilengedwe, mankhwala ophera tizilombo komanso chinthu chamakhalidwe oyipa auzimu oyaka kapena osuta.

Zitsamba zobiriwira izi zimapezeka zatsopano, zouma kapena mawonekedwe amafuta - ndipo zimakhala ndi maubwino ambiri azaumoyo.

Nazi madalitso 12 odabwitsa a sage.

1. Pamwamba pa Zakudya Zambiri

Sage amanyamula mavitamini ndi mchere wathanzi.

Supuni imodzi (0.7 magalamu) ya tchire yapansi ili ndi ():

• Ma calories: 2
• Mapuloteni: 0.1 magalamu
• Ma carbs: 0.4 magalamu
• Mafuta: 0.1 magalamu
• Vitamini K: 10% yazakudya tsiku lililonse (RDI)
• Chitsulo: 1.1% ya RDI
• Vitamini B6: 1.1% ya RDI
• Calcium: 1% ya RDI
• Manganese: 1% ya RDI

Monga mukuwonera, phukusi laling'ono limakhala ndi 10% ya vitamini K ya tsiku ndi tsiku ().

Sage imakhalanso ndi magnesium, zinc, mkuwa ndi mavitamini A, C ndi E.

Kuphatikiza apo, zonunkhira zonunkhirazi zimakhala ndi caffeic acid, chlorogenic acid, rosmarinic acid, ellagic acid ndi rutin - zonse zomwe zimathandizira pakuthandizira thanzi lake ().

Popeza amadya pang'ono, tchire limangopereka ma carbs ochepa, ma calories, mapuloteni ndi fiber.

Chidule Sage ali ndi michere yambiri - makamaka vitamini K - ngakhale ali ndi mafuta ochepa. Supuni imodzi (0.7 magalamu) imakhala ndi 10% ya zosowa zanu za tsiku ndi tsiku za vitamini K.

2. Yodzaza ndi Antioxidants

Antioxidants ndi mamolekyu omwe amathandiza kulimbitsa chitetezo cha thupi lanu, kulepheretsa zowopsa zaulere zomwe zimalumikizidwa ndi matenda osachiritsika ().

Sage ili ndi ma polyphenols opitilira 160, omwe amapangidwa ndi mankhwala omwe amapanga ma antioxidants mthupi lanu ().

Chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid ndi rutin - zonse zomwe zimapezeka mwa anzeru - zimalumikizidwa ndi maubwino ochititsa chidwi azaumoyo, monga chiopsezo chochepa cha khansa komanso magwiridwe antchito a ubongo ndi kukumbukira (,).

Kafukufuku wina adapeza kuti kumwa chikho chimodzi (240 ml) ya tiyi wa tchire kawiri tsiku lililonse kumawonjezera chitetezo cha antioxidant. Inachepetsanso mafuta onse a cholesterol ndi "oyipa" a LDL cholesterol, komanso adakweza "chabwino" HDL cholesterol ().

Chidule Sage ili ndi ma antioxidants omwe amalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza magwiridwe antchito aubongo komanso kuchepa kwa khansa.

3. Angathandizire Thanzi Lamlomo

Sage ali ndi ma antimicrobial zotsatira, zomwe zimatha kulepheretsa tizilombo tating'onoting'ono tomwe timalimbikitsa zolengeza mano.

Pakafukufuku wina, kutsuka kwapakamwa kochitidwa ndi anzeru kudawonetsedwa kuti kupha Kusintha kwa Streptococcus mabakiteriya, omwe amadziwika kuti amayambitsa zibowo zamano (,).

Pakafukufuku woyeserera, mafuta ofunikira anzeru adawonetsedwa kuti amapha ndikuletsa kufalikira kwa Candida albicans, bowa womwe ungathenso kuyambitsa zibowo (,).

Kafukufuku wina adawonetsa kuti wanzeru amatha kuchiza matenda am'mero, zotupa zamano, nkhama zotenga kachilomboka ndi zilonda zam'kamwa. Komabe, kafukufuku wowonjezera wa anthu amafunikira kuti apange malingaliro oyenera (11).

Chidule Sage ali ndi maantibayotiki omwe amatha kupha ma microbes omwe amalimbikitsa kukula kwa chipika cha mano.

4. Zitha Kuchepetsa Zizindikiro Zakusamba

Pa nthawi yoleka kusamba, thupi lanu limakumana ndi kuchepa kwachilengedwe mu hormone estrogen. Izi zitha kuyambitsa zizindikilo zingapo zosasangalatsa.

Zizindikiro zake zimaphatikizapo kutentha, thukuta kwambiri, kuuma kwa ukazi komanso kukwiya.

Sage wamba amagwiritsidwa ntchito pochepetsa kuchepa kwa kusamba ().

Amakhulupirira kuti mankhwala anzeru amakhala ndi zinthu ngati estrogen, zomwe zimawalola kuti azimangirira kuzinthu zina muubongo wanu kuti zikuthandizireni kukumbukira ndikuthana ndi zotentha komanso thukuta kwambiri ().

Pakafukufuku wina, kugwiritsa ntchito mankhwala anzeru tsiku ndi tsiku kudachepetsa kwambiri kuchuluka ndi kutentha kwa masabata asanu ndi atatu ().

Chidule Sage angathandize kuchepetsa kukula kwafupipafupi kwa zizindikiro za kusamba, monga kutentha ndi kukwiya.

5. Angachepetse Magazi Atsuko wamagazi

Masamba a tchire wamba akhala akugwiritsidwa ntchito ngati mankhwala ochizira matenda ashuga.

Kafukufuku wa anthu ndi nyama akuwonetsa kuti zitha kuthandiza kutsitsa shuga m'magazi.

Pakafukufuku wina, kuchotsa tchire kumachepetsa kuchuluka kwa magazi m'magazi okhala ndi mtundu wa 1 shuga poyambitsa wolandila. Chotumizira ichi chikatsegulidwa, chimatha kuthandiza kuchotsa mafuta ochulukirapo am'magazi, zomwe zimathandizanso kuti insulin izindikire ().

Kafukufuku wina wama mbewa omwe ali ndi matenda ashuga amtundu wa 2 adapeza kuti tiyi wa sage amachita ngati metformin - mankhwala omwe amapatsidwa kuti athetse shuga m'magazi mwa anthu omwe ali ndi matenda omwewo ().

Mwa anthu, kuchotsa masamba a sage kwawonetsedwa kuti kumachepetsa shuga m'magazi ndikuwonjezera mphamvu ya insulin yolingana ndi rosiglitazone, mankhwala ena odana ndi matenda ashuga ().

Komabe, pakadalibe umboni wokwanira wovomereza sage ngati chithandizo cha matenda ashuga. Kafukufuku wochuluka wa anthu amafunika.

Chidule Ngakhale kuti anzeru amachepetsa shuga m'magazi powonjezera chidwi cha insulin, kafukufuku wambiri wa anthu amafunikira.

6. Atha Kuthandizira Kukumbukira ndi Ubongo Wathanzi

Sage amatha kuthandiza kuthandizira ubongo wanu ndi kukumbukira m'njira zingapo.

Chifukwa chimodzi, chimadzaza ndi mankhwala omwe amatha kukhala ngati ma antioxidants, omwe awonetsedwa kuti ateteze chitetezo cham'mutu wanu (,).

Zikuwonekeranso kuti ziyimitsa kuwonongeka kwa mankhwala messenger acetylcholine (ACH), yomwe imathandizira kukumbukira. Milingo ya ACH ikuwoneka ikugwa mu matenda a Alzheimer's (,).

Pakafukufuku wina, ophunzira 39 omwe ali ndi matenda a Alzheimer ochepera pang'ono mpaka pang'ono adadya madontho 60 (2 ml) a chowonjezera cha sage kapena placebo tsiku lililonse kwa miyezi inayi.

Omwe amatenga chotulutsa cha sage adachita bwino pamayeso omwe amayesa kukumbukira, kuthetsa mavuto, kulingalira ndi luso lina lakuzindikira ().

Mwa achikulire athanzi, aluntha adawonetsedwa kuti amakumbutsa kukumbukira pang'ono. Mlingo wapamwamba udakwezanso chidwi ndikuwonjezera chidwi, kukhazikika ndi kukhutira ().

Mwa akulu akulu komanso achikulire, tchire zimawoneka ngati zikuthandizira kukumbukira ndikugwira ntchito kwa ubongo (,).

Chidule Kafukufuku akuwonetsa kuti wanzeru amatha kusintha kukumbukira, kugwira ntchito kwaubongo komanso zizindikilo za matenda a Alzheimer's.

7. Angachepetse Cholesterol Yemwe 'Yoyipa'

Miniti iliyonse, oposa munthu m'modzi ku US amamwalira ndi matenda amtima ().

Cholesterol "yoipa" kwambiri ya LDL ndichofunika kwambiri pamatenda amtima, chomwe chimakhudza m'modzi mwa atatu aku America ().

Sage angathandize kuchepetsa "cholesterol" cha LDL, chomwe chingakule m'mitsempha yanu ndipo chitha kuwononga.

Kafukufuku wina, kumwa tiyi wa tchire kawiri patsiku kumachepetsa "cholesterol choyipa" cha LDL ndi cholesterol yathunthu yamagazi kwinaku mukukweza "cholesterol" chabwino cha HDL patatha milungu iwiri yokha ().

Kafukufuku wina wowerengeka wa anthu akuwonetsa zotsatira zofananira ndi kuchotsa kwa sage (,,).

Chidule Kudya kwa anzeru ndi tchire kwawonetsedwa kuti kumachepetsa "oyipa" a LDL cholesterol ndikukweza "cholesterol" chabwino "cha HDL.

8. Atha Kuteteza Kansa Ina

Khansa ndi yomwe imayambitsa kufa komwe maselo amakula modabwitsa.

Chosangalatsa ndichakuti, kafukufuku wazinyama ndi mayeso akuwonetsa kuti anzeru amatha kuthana ndi mitundu ina ya khansa, kuphatikiza mkamwa, m'matumbo, chiwindi, khomo pachibelekeropo, bere, khungu ndi impso (,,,,,,,,,,),.

M'maphunziro awa, zowonjezera za anzeru sizimangolepheretsa kukula kwa maselo a khansa komanso zimapangitsa kuti maselo azifa.

Ngakhale kuti kafukufukuyu amalimbikitsa, maphunziro aanthu amafunikira kuti adziwe ngati anzeru aluso pakulimbana ndi khansa mwa anthu.

Chidule Kafukufuku woyesera ndi kafukufuku wazinyama akuwonetsa kuti anzeru amatha kulimbana ndi maselo ena a khansa, ngakhale kafukufuku waanthu amafunikira.

9-11. Zina Zopindulitsa Zaumoyo

Sage ndi mankhwala ake amalumikizidwa ndi maubwino ena angapo azaumoyo.

Komabe, maubwino awa sanafufuzidwe kwambiri.

1. Titha kuchepetsa kutsekula m'mimba: Sage watsopano ndi mankhwala achikhalidwe otsekula m'mimba. Kafukufuku woyeserera ndi kafukufuku wazinyama adapeza kuti mumakhala mankhwala omwe amachepetsa kutsekula m'mimba potulutsa m'matumbo (41, 42).
2. Titha kuthandizira thanzi la mafupa: Vitamini K, yemwe wanzeru amapereka mokwanira, amathandizira pa thanzi la mafupa. Kuperewera kwa vitamini iyi kumalumikizidwa ndi kupindika kwa mafupa ndi ma fractures (2,).
3. Muthane ndi ukalamba pakhungu: Kafukufuku wowerengeka akuwonetsa kuti mankhwala anzeru amatha kuthana ndi zizindikilo za ukalamba, monga makwinya (,).

Chidule Sage amalumikizidwa ndi zabwino zina zathanzi, monga kutsekula m'mimba, kuthandizira thanzi la mafupa komanso kuthana ndi ukalamba pakhungu.

12. Chosavuta Kuonjezera Pazakudya Zanu

Sage amabwera m'njira zingapo ndipo amatha kugwiritsidwa ntchito m'njira zosiyanasiyana.

Masamba a sage atsopano ali ndi kununkhira kwamphamvu ndipo amagwiritsidwa ntchito moyenera mu mbale.

Nazi njira zina zomwe mungawonjezere anzeru mwatsopano pa zakudya zanu:

• Fukani ngati zokongoletsa pa supu.
• Sakanizani mu choyika mu mbale zowotcha.
• Phatikizani masamba odulidwa ndi batala kuti mupange tchire batala.
• Onjezani masamba odulidwa ku msuzi wa phwetekere.
• Chitumikireni ndi mazira mu omelet.

Sage wouma nthawi zambiri amasankhidwa ndi ophika ndipo amabwera pansi, opaka kapena masamba athunthu.

Nazi njira zina zomwe mungagwiritsire ntchito tchire louma:

• Monga chopaka nyama.
• Monga zokometsera zamasamba wokazinga.
• Kuphatikizana ndi mbatata yosenda kapena sikwashi kuti mukhale ndi mavutowa.

Muthanso kugula zinthu zopusa, monga tiyi wa tchire ndi zowonjezera zowonjezera.

Chidule Sage ndiwosinthasintha modabwitsa komanso ndiosavuta kuwonjezera mumsuzi, mphodza ndi mbale zophika. Ipezeka yatsopano, yowuma kapena yapansi.

Kodi Zili Ndi Zotsatira Zake?

Sage amadziwika kuti ndiotetezeka popanda zotsatirapo zilizonse ().

Komabe, anthu ena ali ndi nkhawa ndi thujone, kampani yomwe imapezeka mwa anthu wamba. Kafukufuku wa zinyama apeza kuti kuchuluka kwa thujone kumatha kukhala koopsa muubongo ().

Izi zati, palibe umboni wabwino woti thujone ndiwowopsa kwa anthu ().

Kuphatikiza apo, ndizosatheka kudya kuchuluka kwa thujone kudzera mu zakudya. Komabe, kumwa tiyi wochuluka wa sage kapena kumeza mafuta ofunikira - omwe ayenera kupewedwa mulimonsemo - atha kukhala ndi zotsatira zoyipa.

Kuti mukhale otetezeka, chepetsani kumwa tiyi kwa makapu 3-6 patsiku ().

Kupanda kutero, ngati mukuda nkhawa ndi thujone wamba, ndiye kuti mutha kudya anzeru zaku Spain m'malo mwake, popeza mulibe thujone ().

Chidule Sage ndiwosavuta kudya ndipo alibe zovuta, ngakhale kumwa mafuta ofunikira a tiyi kapena tiyi wanzeru kwambiri atha kulumikizidwa ndi zovuta.

Mfundo Yofunika Kwambiri

Sage ndi zitsamba zokhala ndi madalitso angapo azaumoyo.

Zili ndi ma antioxidants ambiri ndipo zimatha kuthandizira thanzi pakamwa, kuthandizira ubongo kugwira ntchito ndikutsitsa shuga m'magazi komanso cholesterol.

Izi zonunkhira zobiriwira ndizosavuta kuwonjezera pachakudya chilichonse chokoma. Itha kusangalatsidwa mwatsopano, yowuma kapena ngati tiyi.