Micah Stanley
Nthawi zambiri amanenedwa kuti turmeric sangathe kugwiritsidwa ntchito kotero sizothandiza ngati mukudya ndi turmeric kapena kumwa tiyi. Tikufotokozera momwe mungawonjezere zotsatira za turmeric ndi miyeso yosavuta.
Onjezani bioavailability wa turmeric
Aliyense amene amagwiritsa ntchito turmeric (Kurkuma longa L.) pofuna zokometsera amafunanso kupindula momwe angathere ndi muzu ndi thanzi lake. Potsirizira pake, turmeric ili ndi anti-inflammatory, anti-cancer, chiwindi-regenerating, bile flow-promoting, detoxifying, antimicrobial, magazi-shuga-kutsitsa, machiritso-machiritso, matumbo-ochezeka, chitetezo cha chitetezo cha mthupi, ndi zina zambiri. Chifukwa chake zingakhale zamanyazi ngati simunadziwe zidule zazing'ono zomwe mungagwiritse ntchito kuti muwonjezere bioavailability wa turmeric.
Bioavailable imatanthawuza kuti zowonjezera zokhudzana ndi thanzi zomwe zimagwira ntchito kuchokera ku turmeric zimatengedwa (kutengedwa m'matumbo), zimalowa m'magazi, ndipo zimakhalapo kwa nthawi yokwanira zisanawonongeke ndikuchotsedwa. Pokhapokha angavumbulutse zotsatira zawo zopindulitsa m'thupi.
Turmeric amafunikira mafuta
Chimodzi mwazinthu zodziwika bwino za zinthu zogwira ntchito mu turmeric ndi curcumin kapena zomwe zimatchedwa curcuminoids. Ndiwonso omwe amapatsa turmeric mtundu wake wokongola wachikasu. Komabe, curcumin ndi mafuta osungunuka. Kotero ngati mukukonzekera supu popanda mafuta kapena kuwonjezera turmeric ku saladi ya zipatso, simungapindule kwambiri ndi curcumin ndi zinthu zina zosungunuka zamafuta muzu wa turmeric poyang'ana koyamba (!). Momwemonso tiyi ya turmeric.
Choncho ndi bwino kuwonjezera madontho angapo a mafuta kapena zinthu zina zamafuta (monga mkaka wa mpunga, mkaka wa oat, mtedza kapena batala wa amondi, kapena zofananira) ku maphikidwe aliwonse okhala ndi turmeric.
Komabe, muzu wa turmeric mwachilengedwe nthawi zonse umakhala ndi mafuta ena - ochulukirapo kuposa mapuloteni. Kotero chilengedwe chatenga kale kusamala ndikupereka mafuta osachepera (osachepera 10 peresenti ya muzu). Komabe, kafukufuku akuwonetsa (onani m'munsimu) kuti mafuta owonjezera owonjezera amawonjezera bioavailability.
Kodi turmeric ikhoza kutenthedwa?
Kuphika, kuumitsa, kapena kutenthetsa turmeric kumachepetsa zomwe zili mu curcumin. Kafukufuku wochokera ku 1992 adawonetsa kuti curcumin yomwe ili mu turmeric idachepetsedwa mpaka 85 peresenti ngati zonunkhirazo zidaphika pakati pa 15 ndi 30 mphindi. Ngati tsabola wakuda agwiritsidwa ntchito, piperine mmenemo imachepetsedwa ndi 50 mpaka 60 peresenti. Poyerekeza: Capsaicin mu chilili amathyoledwa ndi 0 - 30 peresenti pamikhalidwe yomweyi, kotero kuti imakhala yosamva kutentha.
Zaka zingapo pambuyo pake (2007), kafukufuku wina pamutuwu adawonetsa kuti kuphika mu chophika chokakamiza (kwa mphindi 10) makamaka kumabweretsa kutayika kwakukulu kwa curcumin (mpaka 53 peresenti).
Kutentha kumabweretsa zotayika, koma nthawi yomweyo kumapangitsa kuti bioavailability ikhale yabwino
Kumbali inayi, pali maphunziro omwe amasonyeza kuti kutentha kwa turmeric - mwachitsanzo, kuphika, kuwira, etc. - kumawonjezera bioavailability wa curcumin chifukwa imapangitsa kuti madzi asasungunuke bwino. Ngati curcumin imathandizidwa m'madzi otentha kwa mphindi 10, izi zimawonjezera kusungunuka kwake ndi chinthu cha 12, zomwe zikutanthauza kuti zimathanso kuyamwa bwino ndipo kutayika kwachulukidwe kotchulidwa pamwambapa kungathe kulipidwa chifukwa cha kusintha kwa khalidwe.
Turmeric ndi yophikidwa bwino kuposa yaiwisi
Kafukufuku wa ku China kuchokera ku 2015 adapeza kuti ngakhale kuti curcumin yowoneka bwino imasungunuka muzovala ngakhale zitagwiritsidwa ntchito yaiwisi (mwachitsanzo mu saladi kuvala), kutentha kwa madigiri 100 kunapangitsa kuti curcumin ikhale yochuluka kwambiri. M'matumbo am'mimba, zidapezeka kuti curcumin yochulukirapo imatha kuyamwa kuchokera munjira yotentha kuposa kuvala saladi. Chifukwa chake, ofufuza omwe adakhudzidwa adalimbikitsa kuti asapereke curcumin pokonzekera curcumin muzakudya zosaphika, koma m'malo mwake aziwotcha kale.
Antioxidant zotsatira za curcumin kumawonjezeka pambuyo kutentha
Mu kafukufuku wa 2011 wofalitsidwa mu International Journal of Ayurvedic And Herbal Medicine, ofufuza analemba kuti antioxidant zochita mu turmeric akupanga anali apamwamba atatha kuwira kapena kuwotcha kuposa kale. Kumbali ina, mu ginger, yomwe idaphunziridwanso, mphamvu ya antioxidant imachepa pambuyo pophika ndi kuwotcha.
Akatenthedwa, zinthu zatsopano zogwira ntchito zimapangidwa
Ngakhale pamene curcumin imatenthedwa pa kutentha kwakukulu kwa nthawi yaitali, ubwino wa thanzi umakhalapo. Kafukufuku wa yunivesite ya Kiel anasonyeza kuti curcumin, yomwe imatenthedwa kwa mphindi 70 pa madigiri 180 Celsius, imapanga zinthu zina (vanillin, ferulic acid, etc.), zomwe zimakhala ndi anti-inflammatory and antioxidant properties.
Kaya kuwonongeka kukhala zinthu zatsopano ndikoyenera, popeza curcumin ingakhale ndi zinthu izi, ndizokayikitsa. Komabe, zotsatira za kafukufuku zomwe zatchulidwa ndizotsutsana chifukwa chakuti ngakhale kutentha kwa nthawi yaitali sikumayendera limodzi ndi kutayika kwa zinthu zabwino za curcumin.
Komabe, popeza turmeric sikuti imakhala ndi curcumin yokha, komanso zinthu zina zomwe zingakhale zosagwirizana ndi kutentha, simuyenera kuwiritsa kapena mwachangu turmeric (kwa nthawi yayitali), koma nthawi zonse muzigwiritsa ntchito yaiwisi ngati muzu watsopano.
Turmeric kukhitchini: Kutentha ndi mafuta kumatha kupanga machiritso atsopano
Malingana ndi zomwe tapeza pamwambapa, anthu amakonda kuphatikiza zonsezi: kutentha ndi mafuta, zomwe nthawi zambiri zimachitika pokonzekera chakudya. Kafukufuku waku Germany kuchokera ku 2014 adapeza kuti kutentha kwa turmeric mu kokonati kapena mafuta a azitona kumapangitsanso kupanga chotchedwa "deketene curcumin", chinthu chatsopano chomwe chimakhala ndi anti-cancer kuposa curcumin.
Mu kafukufuku wa ku Aigupto wa 2010, anapeza kuti curcumin yotenthedwa mu mafuta a mpendadzuwa imateteza kupsinjika kwa okosijeni ndipo inasonyeza kuti imateteza chiwindi makamaka, mwachitsanzo B. pamene amayenera kusokoneza mowa nthawi zonse kapena amakumana ndi zonyansa kuchokera ku mafuta osapatsa thanzi.
Turmeric ndi Piperine
Zimadziwika kuti tsabola wakuda kapena chomera chachiwiri chomwe chili ndi piperine chomwe chili nacho chikhoza kuonjezera bioavailability wa curcumin ndi 20, monga kafukufuku wakale wochokera ku 1998 adapeza. Ndikokwanira ngati 1 peresenti ya piperine ikuwonjezeredwa ku curcumin, zomwe sizinabweretse zotsatira zoipa m'mayesero a anthu.
Komabe, ziyenera kukumbukiridwa kuti piperine sichingangowonjezera bioavailability wa curcumin komanso zinthu zina, mwachitsanzo B. mankhwala ngati atengedwa nthawi yomweyo. Izi zingapangitse kuti mankhwala azigwira ntchito mosiyana kapena mwamphamvu kuposa chilakolako. Zonsezi ziyenera kutengedwa nthawi zosiyana ndi nthawi ya maola angapo. Komanso, kambiranani nkhaniyi ndi dokotala wanu.
Micellar curcumin
Mu March 2014, bioavailability wa mtundu watsopano wa curcumin, womwe umapezeka kokha ngati chakudya chowonjezera, unaphunziridwa: micellar curcumin. Ndi teknoloji yotchedwa micelle, zinali zotheka kuti mafuta osungunuka a curcumin asungunuke m'madzi. Kuti izi zitheke, "zodzaza" mu ming'oma yaing'ono (micelles), zomwe zimapangitsa kuti zikhale zamadzimadzi ndipo mwa mawonekedwe awa, zimatha kulowetsedwa mosavuta m'malo amadzimadzi mkati mwa selo.
Poyerekeza ndi bioavailability ya micellar curcumin ndi yachibadwa ya curcumin ufa inasonyeza kuti zakale zinali pafupifupi nthawi za 185 kuposa zotsirizirazi. Kwa akazi, inali nthawi yoposa 277 (mwa amuna idakali nthawi 114). Komabe, zoteteza zimawonjezeredwa ku micellar curcumin (polysorbate 80). Komabe, ndendende chinthu ichi chomwe chimanenedwa kuti chimathandizira kusokonezeka kwamatumbo am'mimba komanso kutupa kwamatumbo, kotero micellar curcumin imangolimbikitsidwa pang'ono (mwachitsanzo pakanthawi kochepa).
Palibenso kafukufuku mpaka pano omwe adawunikira makamaka ngati zotsatira ndi kulekerera kwa micellar curcumin zili bwino kuposa za "zabwinobwino" curcumin. Pakadali pano, bioavailability yokha ndiyomwe idawunikiridwapo.
Kodi turmeric ndiyabwino kuposa curcumin?
Popeza kuti turmeric sikuti imakhala ndi curcumin yokha komanso zinthu zina zambiri zomwe zimalimbitsa mphamvu ya wina ndi mzake (synergy effect), tsopano pali zizindikiro zosonyeza kuti kumwa turmeric nthawi zina kumakhala kwanzeru kuposa kutenga curcumin yokha.
Kuchokera pamawonedwe onse, choncho ndibwino kuti musamangoganizira za curcumin, koma nthawi zonse muzigwiritsa ntchito chakudya chonse - makamaka kuwonjezera pa curcumin supplement.
Kuchulukitsa bioavailability wa turmeric - mwachidule
Mwachidule, zotsatirazi zitha kunenedwa za kukulitsa bioavailability wa turmeric kapena zosakaniza zake:
- Kutentha kumawonjezera kusungunuka kwamadzi kwa curcumin ndi 12-fold.
- Kutentha kumawonjezera kusungunuka kwamadzi kwa turmeric ndi katatu.
- Curcumin imaphwanyidwa m'thupi mkati mwa mphindi za 30, chithandizo cham'mbuyo cha kutentha chimakhazikitsa curcumin kuti ikhale yogwira ntchito m'thupi motalika.
- Kuwotcha turmeric mu mafuta pa madigiri 100 kumawonjezera bioavailability.
- Ngati mutenthetsa turmeric, zinthu zina zimapangidwanso zomwe zimakhala ndi mankhwala, mwachitsanzo, machiritso, zotsatira. Chifukwa chake ngakhale kuchuluka kwa zinthu zina kutsika chifukwa cha kutentha, zinthu zatsopano zogwira ntchito zimapangidwa zomwe zikutanthauza kuti palibe kutayika kwa ntchito.
- Sizinafotokozedwe ngati kuwonjezeka kwakukulu kwa bioavailability kupyolera mu njira zamakono ndizofunikira kapena zopanda vuto kwa nthawi yaitali (mawu ofunika "micellar curcumin") kuyambira maphunziro ambiri am'mbuyomu a turmeric / curcumin - omwe poyamba adawonetsa machiritso - ndi "yachibadwa" Turmeric / Curcumin zidachitika.
- Popeza turmeric sikuti imakhala ndi curcumin yokha komanso zinthu zina zambiri zomwe zimathandizirana wina ndi mnzake, akukayikira kuti turmeric ikhoza kukhala yothandiza kwambiri kuposa curcumin yokhayokha: turmeric imagwira ntchito bwino kuposa curcumin. Choncho ndi bwino (makamaka pa matenda) kudya zonse ziwiri: turmeric (yophika ndi yaiwisi mosinthana) ndi zakudya zowonjezera ndi curcumin.
