Curcumin

Turmeric yakhala ikugwiritsidwa ntchito ndi anthu kwa zaka pafupifupi 4,000. Kwa zaka masauzande ambiri, wakhala akugwiritsidwa ntchito ngati utoto, ngati zokometsera zokometsera, komanso ngati zinthu za mankhwala. Zolemba za Sanskrit zomwe zimagwiritsidwa ntchito ngati zonunkhira zidayamba kale ku India. Dzina lakuti Turmeric limachokera ku Latin Terra merita chifukwa mizu yake, ikakhala pansi, imakhala yagolide. Zokometserazo zimapangidwa kuchokera ku chomera cha turmeric (Curcuma longa) cha banja la ginger. Turmeric imabzalidwa chifukwa cha tsinde lake. Tsinde limawuma ndikuphwanyidwa kukhala ufa wachikasu ndi kukoma kokoma kowawa komwe timadziwa komanso kukonda.

Chofunikira chachikulu cha turmeric chomwe chakopa chidwi ndi Curcumin. Pakhala pali malipoti oti ma curcumin-ngati polyphenols ali ndi mankhwala, kuphatikiza kuthandizira kuwongolera mayankho otupa, matenda osokonekera amaso, komanso metabolic syndrome. Ma polyphenols ndi ma metabolites a zomera omwe amathandiza kuteteza zomera ku kuwala kwa ultraviolet, tizilombo, mabakiteriya komanso mavairasi. Amakhalanso gwero lakuwawa, acidity, mtundu, kukoma, ndi mphamvu ya okosijeni.

Ma polyphenols ndi chiyani

Ma polyphenols, monga curcumin, atchuka chifukwa maphunziro a epidemiological awonetsa mobwerezabwereza kuti zakudya zokhala ndi zakudya zambiri zimatha kupereka mpumulo wotupa. Pama cell, ma polyphenols amathandizira kukhazikika kwa okosijeni m'magawo a cell. Oxidation imatha kuwononga ma organelles mkati mwa maselo, kuphatikiza mitochondria, "ma cell powerhouses" pomwe mphamvu zambiri za cell zimapangidwa ndi mpweya womwe timapuma. Kudya zakudya zokhala ndi antioxidant katundu, monga zipatso, mtedza, mafuta athanzi, ndi turmeric, zimaganiziridwa kuti zimathandizira kuti pakhale kuwonongeka kwa okosijeni.

Kodi curcumin ili ndi phindu lotani

Kafukufuku wowunikidwa kangapo wasonyeza kuti curcumin ikhoza kuthandizira kuchepetsa zolembera za kupsinjika kwa okosijeni m'magazi mwa kukhudza ntchito ya michere yomwe imachepetsa ma radicals aulere. Kuyankha kotupa ndizovuta zomwe zimachitika mu minofu iliyonse yochokera mkati kapena kunja. Cholinga chake ndikuteteza minofu ndikuchotsa zomwe zimayambitsa kuwonongeka kwa maselo. Komabe, kuyankha kwa kutupa kosalamulirika kwanthawi yayitali kungayambitse kuwonongeka kwa minofu kuposa momwe amayembekezera.

Kuti apange unyolo uwu wa machitidwe a mankhwala, ma molekyulu owonetsera amapangidwa ndi kumasulidwa ndi selo, zomwe zimapangitsa kuti pakhale mayankho opweteka kwambiri komanso kuyendayenda kosalekeza kwa maselo ndi mamolekyu, kutanthauza kuti kuyankha kotupa kumakhala kovuta kwambiri. Kafukufuku wambiri wasonyeza kuti curcumin imatchinga zizindikiro zam'manjazi, motero zimathandiza kusunga chiwerengero cha mapuloteni okhudzana ndi kutupa ndi maselo. Komabe, m'mafukufuku ambiriwa, ofufuza apeza kuti curcumin ilibe bioavailability.

Choncho, curcumin ikalowetsedwa m'thupi, zimakhala zovuta kuti m'mimba muzitha kuyamwa, kusungunuka ndi kuchotsa mwamsanga m'thupi. Kudya curcumin muzakudya zokhala ndi lecithin, monga mazira, mafuta a masamba, ndi buttermilk, zitha kuthandiza mayamwidwe ake kudzera m'matumbo. Kafukufuku wophatikiza curcumin ndi piperine, chinthu chachilengedwe cha tsabola wakuda, awonetsa kuti chifukwa piperine imachepetsa kagayidwe ka curcumin, imachulukitsa kuchuluka kwa curcumin ndi 20.

Zotsatira za kuyankha kotupa ndi chiyani

Ndikofunika kukumbukira kuti kuyankhidwa kotupa ndiko kuyankhidwa kwachilengedwe kwa thupi ku zokopa. Pali magulu awiri akuluakulu a mayankho otupa. Kuyankha kotupa kwambiri kumakhala kwakanthawi kochepa ndipo nthawi zambiri kumayambitsidwa ndi zokondoweza zosakhalitsa monga mabakiteriya, ma virus, kapena kuvulala.

Komabe, ngati kuyankha kotupa kukupitirirabe, kuyankha kotupa kumapita ku gawo lachiwiri. Gawoli limatchedwa kuti siteji yanthawi yayitali, ndipo ngati isiyanitsidwa, imatha kuyambitsa matenda osiyanasiyana. Zizindikiro zina za kuyankhidwa kotupa kwanthawi yayitali sizidziwika ndipo zingaphatikizepo kupweteka m'malo olumikizirana mafupa, kupweteka kwa thupi, kutopa kosatha, kusowa tulo, kukhumudwa, kunenepa kapena kuwonda.

Mavuto ophatikizana - makamaka mavuto a mafupa ndi olowa - amaganiziridwa kuti amalumikizidwa ndi mayankho otupa osatha. Kafukufuku wina akuwonetsa kuti kuwonjezera pa 500 milligrams mpaka 2 magalamu a curcumin kumatha kuchepetsa ululu wa mawondo.

Ngakhale kuti phunziroli silinasonyeze kutsika kwa zizindikiro za kuyankha kotupa m'magazi, zotsatira zake zimaganiziridwa kuti ndi chifukwa cha mapuloteni otupa omwe amapezeka mu malo olowa. Mmodzi mwa maphunzirowa adawonetsa kuti kupweteka kwapakati kumachepetsedwa m'maola awiri ndi chowonjezera cha curcurin ndi ola limodzi ndi mankhwala osagwiritsa ntchito steroidal otupa, ibuprofen, mankhwala omwe amalimbikitsidwa kuti agwirizane ndi zovuta. Kutalika kwa curcumin supplementation kunali 4 mpaka masabata a 12.

Metabolic syndrome, yomwe imagwirizana kwambiri ndi matenda a glycometabolic type II, ndi matenda ena omwe angagwirizane ndi mayankho otupa. Zimakhala ndi zizindikiro zosiyanasiyana, kuphatikizapo kukana insulini, kukwera kwa shuga m'magazi, kuthamanga kwa magazi, kuwonjezeka kwa triglycerides, kutsika kwa HDL, cholesterol "yabwino", mkulu wa LDL, cholesterol "yoipa", ndi kunenepa kwambiri. Kafukufuku wambiri pa curcumin ndi metabolic syndrome awonetsa kuti curcumin imatha kukulitsa chidwi cha insulin, kuwongolera kuthamanga kwa magazi, komanso zolembera zotupa.

Kafukufuku wina adawonetsa kuti kuphatikizira ndi 1 gramu ya curcumin kwa mwezi umodzi kunachepetsa milingo ya triglyceride, koma panalibe kusintha kwa cholesterol kapena mafuta m'thupi. Kafukufuku wawonetsanso kuti mayankho otupa, ma triglycerides okwera komanso cholesterol yayikulu zonse zimawonjezera chiopsezo cha matenda amtima. Curcumin supplementation imakhulupirira kuti imathandizira kuchepetsa chiopsezo chogwirizana.

Momwe mungatengere curcumin

Curcumin mu curries pafupifupi pafupifupi 3% ya kulemera youma. Tiyi ndi zakumwa zina con/aining turmeric, monga mkaka wa golide, ndizomwa zina zomwe zimapindula ndi anti-inflammatory properties za curcumin. Monga curry, zomwe zili mu curcumin zimasiyananso.

Zowonjezera zakudya za curcumin zomwe zili ndi mizu ya curcumin ndi mtundu wina wa kudya kwa curcumin. Zolemba zowonjezera zidzawonetsa magawo osiyanasiyana a curcumin extract. Ma laboratories odziyimira pawokha komanso otsimikizira zaubwino amayesa ndikuyang'ana malondawo kuti atsimikizire zonenazi ndikutsimikizira chizindikirocho monga momwe wopanga adapangira. Zakudya zina za curcumin zowonjezera zakudya zingakhalenso ndi zowonjezera zina, monga tsabola wakuda wa tsabola (piperine) kapena zosakaniza zomwe zili ndi masamba amasamba, kapena zokonzekera za lipid, pofuna kupititsa patsogolo bioavailability wa curcumin. Makamaka, kafukufuku wasonyeza kuti curcumin ikhoza kugwiritsidwa ntchito ngati mankhwala apamutu popanga mafilimu a collagen, mafuta odzola, masiponji ndi mabandeji kuti alimbikitse khungu lathanzi.

Mlingo ndi chitsimikiziro cha zowonjezera za curcumin

Curcumin yavomerezedwa ndi US Food and Drug Administration ngati mankhwala otonthoza. Mlingo wovomerezeka watsiku ndi tsiku umachokera ku 3 mg/kg mpaka 4-10 g/tsiku. Popeza kuti maphunziro ambiri omwe amagwiritsa ntchito mankhwalawa ali ndi malire a miyezi 1-3, mpaka pano, palibe umboni wa zotsatira za nthawi yaitali kuchokera ku ntchito kwa nthawi yaitali ya curcumin. Ngakhale kuti sipanakhalepo malipoti okhudzana ndi zovuta kwambiri pakugwiritsa ntchito curcumin, zotsatira zina zingaphatikizepo kutsegula m'mimba, kupweteka mutu, zotupa pakhungu, ndi chimbudzi chachikasu.

Ngati mukumwa mankhwala, funsani dokotala musanaganizire zoyambira zowonjezera za curcumin. Kafukufuku wa in vitro awonetsa kuti curcumin imawonjezera chiwopsezo chotaya magazi mwa odwala omwe amamwa mankhwala osungunuka nthawi imodzi, chifukwa chake kuyanjana kulikonse kwamankhwala kapena nkhawa kuyenera kukambidwa ndi dokotala. Pakhala pali malipoti a ufa wa curcumin womwe umachititsa kuti munthu asagwirizane nawo, monga kuyabwa kapena kuthamanga mwamsanga mutangokhudzana.

Ngati chimodzi mwa zizindikirozi chikachitika, siyani kugwiritsa ntchito nthawi yomweyo. Ndikofunikira kwambiri kusiya kugwiritsa ntchito mankhwala aliwonse omwe ali ndi curcumin ndikuyimbira chithandizo chadzidzidzi kwanuko ngati mukumva kupuma, kupuma movutikira, kulephera kumeza kapena kutupa kwa milomo.

Ponseponse, curcumin imawonetsa kuthekera kwakukulu ngati chinthu china ndipo imathandizira kukhalabe ndi thanzi labwino. Ndi zokometsera zabwino kuwonjezera kukoma kotsitsimula ndi mtundu ku chakudya, makamaka nkhuku ndi ndiwo zamasamba. Phatikizani zipatso, nyama zowonda, ndi mafuta athanzi, ndipo zakudya zanu zidzakhala zodzaza ndi ma polyphenols.

Kumbukirani, ngati mwasankha kuyamba kudya zakudya zilizonse zopatsa thanzi, onetsetsani kuti mwawonana ndi dokotala ndipo onetsetsani kuti mwawerenga lemba la mankhwalawa momveka bwino kuti mudziwe kuchuluka kwa curcumin yomwe ikuyenera kudyedwa.