10 Makomborero eGoridhe (Turmeric) Mukaka uye Maitiro Ekuita Iwo

Zvemukati

• 1. Makiyi Anokosha Akatakurwa Neantioxidants
• 2. Dai Kubatsira Kuderedza Kuzvimba uye Joint Pain
• 3. Inogona Kuvandudza Ndangariro uye Brain Rinoshanda
• 4. Curcumin muTurmeric May Kuvandudza Mafungiro
• 5. Inogona Kuchengetedza Zvirwere zvemoyo
• 6.May Kuderera Ropa Shuga Matanho
• 7. Dai Kuderedza Njodzi Yako yeCancer
• 8.Ine Antibacterial, Antiviral uye Antifungal Properties
• 9. Ginger uye Turmeric May Kuvandudza Kugaya
• 10. Calcium neVhitamini D Zvinopa Mapfupa Akasimba
• Nzira Yokuita Nayo Goridhe Mukaka
• Icho Chinokosha
• 9. Ginger uye Turmeric May Kuvandudza Kugaya
• 10. Calcium neVhitamini D Zvinopa Mapfupa Akasimba
• Nzira Yokuita Nayo Goridhe Mukaka
• Icho Chinokosha

Mukaka wegoridhe - unozivikanwawo semukaka we-turmeric - chinwiwa cheIndia icho chave chiri kuwana mukurumbira mutsika dzekuMadokero.

Ichi chinwiwa chakajeka cheyero chinowanzo gadzirwa nekudziya mukaka wemukaka kana wemukaka-wakasimwa une turmeric nezvimwe zvinonhuwira, zvakaita sesinamoni uye ginger.

Yakagadzirirwa hutano hwayo hwakawanda uye inowanzoshandiswa semumwe mushonga wekusimudzira hutachiona uye kupedza chirwere.

Heano gumi sainzi-yakavakirwa mabhenefiti emukaka wegoridhe - uye nzira yekuita yako.

1. Makiyi Anokosha Akatakurwa Neantioxidants

Chinhu chakakosha mumukaka wegoridhe turmeric, yeyellow spice inozivikanwa muAsia cuisine, iyo inopa curry yero yeruvara.

Curcumin, chinhu chinoshanda mu turmeric, chakashandiswa mumushonga weAyurvedic kwemazana emakore nekuda kwesimba rayo rinodzivirira antioxidant ().

Antioxidants ndiwo makomponi anorwisa kukuvara kwesero, anodzivirira muviri wako kubva mukushushikana nekushushikana.

Iwo akakosha mukushanda kwemasero ako, uye zvidzidzo zvinogara zvichiratidza kuti kudya kwakapfuma muma antioxidants kunogona kubatsira kudzikisa njodzi yako yezvirwere nezvirwere (2,).

Mazhinji mapepa emukaka wegoridhe anosanganisirawo sinamoni uye ginger - ese ari maviri anonakidza antioxidant zvivakwa zvakare (,).

Pfupiso Mukaka wegoridhe wakapfuma muma antioxidants, ayo anobatsira kuchengetedza maseru kubva mukukuvara, kurwisa chirwere nezvirwere uye zvinopa hutano hwako hwese.

2. Dai Kubatsira Kuderedza Kuzvimba uye Joint Pain

Izvo zvinongedzo mumukaka wegoridhe zvine simba rinopesana nekuzvimba zvinhu.

Kuzvimba kusingaperi kunofungidzirwa kuti kunotora chinzvimbo chakakura muzvirwere zvisingaperi, kusanganisira cancer, metabolic syndrome, Alzheimer's uye chirwere chemwoyo. Nechikonzero ichi, kudya kwakapfuma mumakemikari anodzivirira kuzvimba kunogona kudzora njodzi yako yemamiriro aya.

Kutsvagisa kunoratidza kuti ginger, sinamoni uye curcumin - chinhu chinoshanda mu turmeric - chine simba rinopesana nekuzvimba (,,).

Zvidzidzo zvinototaridza kuti izvo zvinorwisa-kuzvimba mhedzisiro yecurcumin zvakaenzana neizvo zvemamwe mishonga yemishonga isina imwe yemhedzisiro (,).

Aya anti-anogumbura mhedzisiro anogona kudzora marwadzo akabatana kubva kuosteoarthritis uye rheumatoid arthritis.

Semuenzaniso, kumwe kuongorora muvanhu makumi mana nevashanu vane rheumatoid arthritis vakawana kuti mamirigiramu mazana mashanu e curcumin zuva nezuva akaderedza marwadzo akabatana anopfuura makumi mashanu magiramu echirwere cheArthritis kana musanganiswa wecurcumin nemushonga ().

Saizvozvowo, muchidzidzo chemavhiki matanhatu muvanhu mazana maviri nemakumi maviri nenomwe vane osteoarthritis, avo vakapihwa dhisiki yeginger vakasangana nemarwadzo mashoma uye vaida mishonga yekurwadziwa kushoma pane avo vakapiwa placebo ().

Pfupiso Turmeric, ginger uye sinamoni, izvo zvikuru zvinoshandiswa mumukaka wegoridhe, zvine yakasimba anti-kupisa zvivakwa izvo zvinogona kudzora kuzvimba uye kurwadza kwemajoini.

3. Inogona Kuvandudza Ndangariro uye Brain Rinoshanda

Mukaka wegoridhe unogona kuva wakanaka kune uropi hwako, zvakare.

Zvidzidzo zvinoratidza kuti curcumin inogona kuwedzera mazinga ehuropi-yakatorwa neurotrophic factor (BDNF). BDNF mubatanidzwa unobatsira uropi hwako kuumba hukama hwutsva uye inosimudzira kukura kwemasero ehuropi ().

Izvo zvakaderera huwandu hweBDNF hunogona kuve hwakabatana nematambudziko ehuropi, kusanganisira chirwere cheAlzheimer (, 15).

Zvimwe zvinoshandiswa zvinogona kupa mabhenefiti zvakare.

Semuenzaniso, chimwe chezviratidzo zveAlzheimer ndiko kuunganidzwa kweprotein chaiyo muuropi, inonzi tau protein. Kwayedza-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti makomponi musinamoni anogona kubatsira kudzikisira ichi chivakwa (,,).

Uyezve, sinamoni inoita kunge inoderedza zviratidzo zvehosha yaPasinson uye nekuvandudza mashandiro ehuropi muzvidzidzo zvemhuka ().

Ginger inogona zvakare kuwedzera huropi mashandiro nekuvandudza maitiro ekuita nguva uye ndangariro. Zvakare, muzvidzidzo zvemhuka, ginger inoita kunge inodzivirira kurwisa-zvine chekuita nezera rehuropi basa kurasikirwa (,,).

Izvo zvakati, kumwe kutsvagurudza kwevanhu kunodiwa kuti unzwisise zvizere mhedzisiro yezvinhu izvi mundangariro nekushanda kwehuropi.

Pfupiso Zvimwe zvinoshandiswa mumukaka wegoridhe zvinogona kubatsira kuchengetedza ndangariro uye kudzikisa kuderera kwehuropi hunoshanda kubva kuAlzheimer's uye chirwere cheParkinson.

4. Curcumin muTurmeric May Kuvandudza Mafungiro

Zvinotaridza kuti turmeric - kunyanya iyo inoshanda komputa curcumin - inogona kusimudzira mamood uye kudzikisa zviratidzo zvekushushikana.

Muchidzidzo chevhiki-matanhatu, vanhu makumi matanhatu vane hosha huru yekushungurudzika vakatora curcumin, antidipressant kana musanganiswa.

Ivo vakapihwa chete curcumin vakasangana nekuvandudzwa kwakafanana neakapihwa mishonga yekudzvinyirira, nepo mubatanidzwa weboka wakacherekedza iwo mabhenefiti ().

Kushungurudzika kunogona zvakare kuve kwakabatana neakaderera maseru ehuropi-yakatorwa neurotrophic factor (BDNF). Sezvo curcumin inoita kunge inowedzera huwandu hweBDNF, inogona kuve nekwaniso yekudzora zviratidzo zvekushushikana ().

Izvo zvakati, zvishoma zvidzidzo zvakaitwa munzvimbo ino uye zvimwe zvinodiwa pasati paitwa mhedziso dzakasimba.

Pfupiso Curcumin, chinhu chinoshanda mu turmeric, inogona kubatsira kudzikisa zviratidzo zvekushushikana. Zvisinei, kumwe kutsvagurudza kunodiwa.

5. Inogona Kuchengetedza Zvirwere zvemoyo

Chirwere chemwoyo ndicho chinonyanya kukonzera kufa. Sezvineiwo, sinamoni, ginger uye turmeric - izvo zvakakosha mumukaka wegoridhe - zvese zvakabatanidzwa nenjodzi yakaderera yechirwere chemoyo ().

Semuenzaniso, ongororo yezvidzidzo gumi yakapedzisa kuti 120 mg yesinamoni pazuva inogona kudzikisa huwandu hwecholesterol, triglyceride uye "yakaipa" mazinga eLDL apo ichisimudza "akanaka" HDL mazinga ().

Mune kumwe kuongorora, vatori vechikamu makumi mana nevana vane chirwere cheshuga chechipiri vakapihwa magiramu maviri eupfu hwejinja pazuva. Pakupera kwechidzidzo chemasvondo gumi nemaviri, zviyero zvine njodzi zvehosha yemoyo zvaive 23-28%% pazasi ().

Uyezve, curcumin inogona kuvandudza mashandiro eropa rako remidziyo linings - inozivikanwa seye endothelial basa. Yakakodzera endothelial basa kwakakosha kune hutano hutano ().

Mune kumwe kuongorora, vanhu vari kuvhiyiwa moyo vakapihwa ma4 gramu e curcumin kana placebo mazuva mashoma vasati uye mushure mekuvhiyiwa kwavo.

Vaya vakapihwa curcumin vaive 65% vashoma mukana wekusangana nekurwadziwa kwemoyo panguva yekugara kwavo muchipatara kupfuura vanhu vari muboka re placebo ().

Izvi zvinopesana nekuzvimba uye antioxidant zvivakwa zvinogona zvakare kudzivirira kubva kuchirwere chemoyo. Nekudaro, zvidzidzo zvidiki uye zviri pakati nepakati, uye zvimwe zvinodikanwa pasati paitwa mhedziso dzakasimba.

Pfupiso Turmeric, ginger nesinamoni - izvo zvakakosha mumukaka wegoridhe - zvese zvine zvivakwa zvinogona kubatsira kushanda kwemoyo uye kudzivirira kubva kuchirwere chemoyo. Zvakadaro, zvimwe zvidzidzo zvinodiwa kuratidza izvi mhedzisiro.

6.May Kuderera Ropa Shuga Matanho

Izvo zvinongedzo mumukaka wegoridhe, kunyanya ginger nesinamoni, zvinogona kubatsira kudzikisa mashuga eropa.

Semuenzaniso, 1-6 gramu yesinamoni pazuva inogona kudzikisa kutsanya kweshuga yeropa kusvika pa29%. Uyezve, sinamoni inogona kudzora insulin kuramba (,,).

Masero anodzivirira insulini haakwanise kutora shuga kubva muropa rako, saka kudzikisira insulin kushomeka kunowanzo deredza mashuga eropa (,).

Sinamoni inoita kunge inoderedza kuwanda kweglucose inopinza mudumbu rako mushure mekudya, izvo zvinogona kuwedzera kusimudzira shuga yeropa (,,,).

Saizvozvowo, kugara uchingowedzera madiki ginger mukudya kwako kunogona kubatsira kudzikisa mashuga eropa nekusvika ku12% ().

Chinhu chidiki, chezuva nezuva chejinja chinogona zvakare kudzikisa hemoglobin A1C mazinga anosvika pagumi% - mucherechedzo wenguva refu yeshuga yeropa ().

Izvo zvakati, humbowo hwakavakirwa pazvishoma chete zvidzidzo, uye kumwe kutsvagurudza kunodiwa kusimbisa uku kucherechedzwa.

Izvo zvakakosha kuti uzive kuti mazhinji endiro emukaka mapipi anotapira neuchi kana mapira manyuchi. Ropa reropa rekudzikisa mabhenefiti, kana paine, angangove aripo kana uchinwa zvisvinwa zvemhando dzakasiyana.

Pfupiso Sinamoni uye ginger, zvinhu zviviri zvakakosha mumukaka wegoridhe, zvinogona kudzikisa mashuga eropa uye kugadzirisa insulin senzwi. Zvisinei, kumwe kutsvagurudza kunodiwa.

7. Dai Kuderedza Njodzi Yako yeCancer

Gomarara chirwere chinoonekwa nekusadzora maseru kukura.

Pamusoro pekurapwa kwakajairika, dzimwe nzira dzekurwisa gomarara dziri kuramba dzichitsvakwa. Sezvineiwo, kumwe kutsvagurudza kunoratidza kuti zvinonhuwira zvinoshandiswa mumukaka wegoridhe zvinogona kupa zvakanakira mune izvi.

Semuenzaniso, zvimwe bvunzo-chubhu zvidzidzo zvinoratidzira anti-cancer zvivakwa kune 6-gingerol, chinhu chinowanikwa muhuwandu hwakawanda mune mbishi ginger (,).

Saizvozvowo, yezvidzidzo uye yezvidzidzo zvemhuka zvinoratidzira kuti makomponi mune sinamoni anogona kubatsira kudzikisa kukura kwekenza maseru (,,).

Curcumin, chinhu chinoshanda muturmeric, inogona zvakare kuuraya maseru ekenza ari ega mutubhu rekuyedza uye kudzivirira kukura kwemidzi mitsva yeropa mumamota, kudzikisira kugona kwavo kupararira (,).

Izvo zvakati, humbowo pane iyo yekurwisa gomarara mabhenefiti e ginger, sinamoni uye curcumin muvanhu inoramba iine mashoma.

Zvakare, mhedzisiro yekudzidza inopesana, uye hazvizivikanwe kuti yakawanda sei chinhu chimwe nechimwe chinoda kudyiwa kuti zvibudirire izvi (,,,).

Pfupiso Zvidzidzo zvinoratidza kuti sinamoni, ginger uye turmeric zvinogona kupa chengetedzo kubva kugomarara. Nekudaro, mhedzisiro inopesana uye kumwe kutsvagurudza kunodiwa.

8.Ine Antibacterial, Antiviral uye Antifungal Properties

MuIndia, mukaka wegoridhe unowanzo shandiswa semushonga wepamusha kurwisa dzihwa. Muchokwadi, iyo yeyero chinwiwa chinoitirwa yavo immune-inowedzera zvivakwa.

Ongororo-chubhu zvidzidzo zvinoratidza kuti curcumin ine antibacterial, antiviral uye antifungal zvivakwa izvo zvinogona kubatsira kudzivirira uye kurwisa hutachiona ().

Kunyangwe zvabuda zve test-tube zvidzidzo zviri kuvimbisa, parizvino hapana humbowo hwekuti mukaka wegoridhe unodzora hutachiona muvanhu.

Uyezve, makemikari mune nyowani ginger anogona kutadzisa kukura kwevamwe mabhakitiriya. Ginger mushoma unogona kurwisa hutachiona hwehutachiona hwehutachiona hwehutachiona hwehutachiona (HRSV), chisakiso chakajairika chehutachiona hwekufema (,,).

Saizvozvo, mabvunzo ebvunzo anoratidza kuti cinnamaldehyde, chinhu chinoshanda musinamoni, chinogona kudzivirira kukura kwebhakitiriya. Uye zvakare, inogona kubatsira kubata hutachiona hwehutachiona hunokonzerwa nefungi (,).

Izvo zvinongedzo mumukaka wegoridhe zvakare zvine yakasimba antioxidant uye anti-kupisa zvivakwa izvo zvinogona kusimbisa yako immune system ().

Pfupiso Izvo zvinoshandiswa zvinoshandiswa kugadzira mukaka wegoridhe zvine antibacterial uye antiviral zvivakwa zvinogona kudzivirira muviri wako kubva kuzvirwere. Ma antioxidant uye anti-anogumbura anogona kusimbisa immune system yako zvakare.

9. Ginger uye Turmeric May Kuvandudza Kugaya

Chirwere chisingaperi, chinonziwo dyspepsia, chinoonekwa nekurwadziwa uye kusagadzikana muchikamu chepamusoro chedumbu rako.

Kunonoka kubuda mudumbu ndiko kunogona kukonzera indigestion. Ginger, chimwe chezvinhu zvinoshandiswa mumukaka wegoridhe, inogona kubatsira kudzikamisa mamiriro aya nekumhanyisa mudumbu kubuda mukati mevanhu vanotambura nedyspepsia (,).

Tsvagiridzo inoratidza zvekare kuti turmeric, chimwe chinongedzo chinoshandiswa kugadzira mukaka wegoridhe, chingabatsira kudzikisa zviratidzo zvekugaya. Turmeric inogona zvakare kugadzirisa kugaya kwemafuta nekuwedzera kugadzirwa kwako kwenyuchi kusvika 62 muzana ().

Chekupedzisira, zvidzidzo zvinoratidza kuti turmeric inogona kubatsira kuchengetedza kugaya kwakaringana uye kudzivirira kuputika muvanhu vane ulcerative colitis, chirwere chinogumbura chekugaya chinokonzera maronda mudumbu (,).

Pfupiso Ginger uye turmeric, zviviri zvinosanganiswa mumukaka wegoridhe, zvinogona kubatsira kudzikisira kuzvidya. Turmeric inogona zvakare kubatsira kudzikisira zviratidzo kune vanhu vane ulcerative colitis.

10. Calcium neVhitamini D Zvinopa Mapfupa Akasimba

Mukaka wegoridhe unogona kupa kune akasimba mafupa.

Dzese mombe dzemombe uye dzakapfumisa mukaka kazhinji zvine hupfumi mucalcium uye vhitamini D - maviri zvinovaka muviri zvakakosha pakuvaka nekuchengetedza mapfupa akasimba ().

Kana chikafu chako chiri chakaderera mu calcium, muviri wako unotanga kubvisa calcium kubva mumapfupa ako kuti uchengetedze zvakajairwa calcium mazinga muropa rako. Nekufamba kwenguva, izvi zvinoita kuti mapfupa ashaye simba uye apwanye, zvichiwedzera njodzi yako yezvirwere zvepfupa, senge osteopenia uye osteoporosis (62).

Vitamin D inobatsira kumapfupa akasimba nekuvandudza matumbo ako kugona kutora calcium kubva pane chako chikafu. Kuderera kwevhitamini D mumuviri wako kunogona kutungamira kumapfupa asina kusimba uye anopwanya, kunyangwe chikafu chako chakazara mu calcium (62).

Kunyangwe mukaka wemombe zvakasikwa uine calcium uye uchiwanzo kukosheswa ne vitamini D, haasi ese mamiti emiti akapfuma mune izvi zviviri zvinovaka muviri.

Kana iwe uchida kugadzira mukaka wako wegoridhe uchishandisa mukaka-wakasimwa mukaka, sarudza imwe inowedzeredzwa nezvose calcium nevhitamin D kune mamwe mapfupa-ekusimbisa mabhenefiti.

Pfupiso Mukaka wegoridhe unogona kupfuma mucalcium uye vhitamini D zvichienderana nemukaka waunoshandisa. Zvese izvi zvinovaka muviri zvinopa mafupa akasimba, zvichideredza njodzi yako yezvirwere zvepfupa, senge osteopenia uye osteoporosis.

Nzira Yokuita Nayo Goridhe Mukaka

Mukaka wegoridhe uri nyore kugadzira kumba. Kune imwechete yekushandira yemukaka wegoridhe kana nezve imwe kapu, ingo tevera iyi recipe:

Zvisungo:

• 1/2 mukombe (120ml) yemukaka usina kutapira wesarudzo yako
• 1 tsp yeturmeric
• 1 chidimbu chidiki che grated nyowani ginger kana 1/2 tsp ye ginger powder
• 1/2 tsp yesinamoni upfu
• 1 pini pevhu pepuru nhema
• 1 tsp yeuchi kana maple syrup (kusarudza)

Mafambiro:

Kugadzira mukaka wegoridhe, ingo sanganisa zvese zvinoshandiswa muhomwe diki kana muhari uye uuye kumota. Deredza kupisa uye kumira kwemaminitsi gumi kana kusvika zvinonhuwira uye zvinonaka. Dzvinyirira chinwiwa kuburikidza neyekunaka strainer mumuggs uye kumusoro nepini yesinamoni.

Mukaka wegoridhe unogona zvakare kugadzirwa pamberi uye kuchengetwa mufiriji yako kusvika mazuva mashanu. Ingoidzokorora usati wanwa.

Pfupiso Mukaka wegoridhe uri nyore kugadzira kumba nekutevera iyo recipe iripamusoro. Ingosanganisa izvo zvinosanganisa mupani kana muhari wozvipisa kuti zvive chinwiwa chinonaka uye chine hutano.

Icho Chinokosha

Mukaka wegoridhe chinwiwa chinonaka chakatakurwa nema antioxidants ayo anogona kupa akawanda mabhenefiti ehutano, kubva pahutano hune hutano nemoyo kusvika kumapfupa akasimba, kunatsiridza kugaya uye nenjodzi yakaderera yechirwere.

Kuti ukohwe zvakanakira hutano, shandisa mukaka uine ese calcium nevhitamin D uye gadzirisa huwandu hwehuchi kana manyuchi zvaunowedzera pachinwiwa chako.

Kunyangwe zvabuda zve test-tube zvidzidzo zviri kuvimbisa, parizvino hapana humbowo hwekuti mukaka wegoridhe unodzora hutachiona muvanhu.

Uyezve, makemikari mune nyowani ginger anogona kutadzisa kukura kwevamwe mabhakitiriya. Ginger mushoma unogona kurwisa hutachiona hwehutachiona hwehutachiona hwehutachiona hwehutachiona (HRSV), chisakiso chakajairika chehutachiona hwekufema (,,).

Saizvozvo, mabvunzo ebvunzo anoratidza kuti cinnamaldehyde, chinhu chinoshanda musinamoni, chinogona kudzivirira kukura kwebhakitiriya. Uye zvakare, inogona kubatsira kubata hutachiona hwehutachiona hunokonzerwa nefungi (,).

Izvo zvinongedzo mumukaka wegoridhe zvakare zvine yakasimba antioxidant uye anti-kupisa zvivakwa izvo zvinogona kusimbisa yako immune system ().

Pfupiso Izvo zvinoshandiswa zvinoshandiswa kugadzira mukaka wegoridhe zvine antibacterial uye antiviral zvivakwa zvinogona kudzivirira muviri wako kubva kuzvirwere. Ma antioxidant uye anti-anogumbura anogona kusimbisa immune system yako zvakare.

9. Ginger uye Turmeric May Kuvandudza Kugaya

Chirwere chisingaperi, chinonziwo dyspepsia, chinoonekwa nekurwadziwa uye kusagadzikana muchikamu chepamusoro chedumbu rako.

Kunonoka kubuda mudumbu ndiko kunogona kukonzera indigestion. Ginger, chimwe chezvinhu zvinoshandiswa mumukaka wegoridhe, inogona kubatsira kudzikamisa mamiriro aya nekumhanyisa mudumbu kubuda mukati mevanhu vanotambura nedyspepsia (,).

Tsvagiridzo inoratidza zvekare kuti turmeric, chimwe chinongedzo chinoshandiswa kugadzira mukaka wegoridhe, chingabatsira kudzikisa zviratidzo zvekugaya. Turmeric inogona zvakare kugadzirisa kugaya kwemafuta nekuwedzera kugadzirwa kwako kwenyuchi kusvika 62 muzana ().

Chekupedzisira, zvidzidzo zvinoratidza kuti turmeric inogona kubatsira kuchengetedza kugaya kwakaringana uye kudzivirira kuputika muvanhu vane ulcerative colitis, chirwere chinogumbura chekugaya chinokonzera maronda mudumbu (,).

Pfupiso Ginger uye turmeric, zviviri zvinosanganiswa mumukaka wegoridhe, zvinogona kubatsira kudzikisira kuzvidya. Turmeric inogona zvakare kubatsira kudzikisira zviratidzo kune vanhu vane ulcerative colitis.

10. Calcium neVhitamini D Zvinopa Mapfupa Akasimba

Mukaka wegoridhe unogona kupa kune akasimba mafupa.

Dzese mombe dzemombe uye dzakapfumisa mukaka dzinowanzove dzakapfuma mucalcium uye vhitamini D - zviviri zvinovaka muviri zvakakosha pakuvaka nekuchengetedza mapfupa akasimba ().

Kana chikafu chako chiri chakaderera mu calcium, muviri wako unotanga kubvisa calcium kubva mumapfupa ako kuti uchengetedze zvakajairwa calcium mazinga muropa rako. Nekufamba kwenguva, izvi zvinoita kuti mapfupa ashaye simba uye apwanye, zvichiwedzera njodzi yako yezvirwere zvepfupa, senge osteopenia uye osteoporosis (62).

Vitamin D inobatsira kumapfupa akasimba nekuvandudza matumbo ako kugona kutora calcium kubva pane chako chikafu. Kuderera kwevhitamini D mumuviri wako kunogona kutungamira kumapfupa asina kusimba uye anopwanya, kunyangwe chikafu chako chakazara mu calcium (62).

Kunyangwe mukaka wemombe zvakasikwa uine calcium uye uchiwanzo kukosheswa ne vitamini D, haasi ese mamiti emiti akapfuma mune izvi zviviri zvinovaka muviri.

Kana iwe uchida kugadzira mukaka wako wegoridhe uchishandisa mukaka-wakasimwa mukaka, sarudza imwe inowedzeredzwa nezvose calcium nevhitamin D kune mamwe mapfupa-ekusimbisa mabhenefiti.

Pfupiso Mukaka wegoridhe unogona kupfuma mucalcium uye vhitamini D zvichienderana nemukaka waunoshandisa. Zvese izvi zvinovaka muviri zvinopa mafupa akasimba, zvichideredza njodzi yako yezvirwere zvepfupa, senge osteopenia uye osteoporosis.

Nzira Yokuita Nayo Goridhe Mukaka

Mukaka wegoridhe uri nyore kugadzira kumba. Kune imwechete yekushandira yemukaka wegoridhe kana nezve imwe kapu, ingo tevera iyi recipe:

Zvisungo:

• 1/2 mukombe (120ml) yemukaka usina kutapira wesarudzo yako
• 1 tsp yeturmeric
• 1 chidimbu chidiki che grated nyowani ginger kana 1/2 tsp ye ginger powder
• 1/2 tsp yesinamoni upfu
• 1 pini pevhu pepuru nhema
• 1 tsp yeuchi kana maple syrup (kusarudza)

Mafambiro:

Kugadzira mukaka wegoridhe, ingo sanganisa zvese zvinoshandiswa muhombodo diki kana muhari uye uuye kumota. Deredza kupisa uye kumira kwemaminitsi gumi kana kusvika zvinonhuwira uye zvinonaka. Dzvinyirira chinwiwa kuburikidza neyekunaka strainer mumuggs uye kumusoro nepini yesinamoni.

Mukaka wegoridhe unogona zvakare kugadzirwa pamberi uye kuchengetwa mufiriji yako kusvika mazuva mashanu. Ingoidzokorora usati wanwa.

Pfupiso Mukaka wegoridhe uri nyore kugadzira kumba nekutevera iyo recipe iripamusoro. Ingosanganisa izvo zvinosanganisa mupani kana muhari wozvipisa kuti zvive chinwiwa chinonaka uye chine hutano.

Icho Chinokosha

Mukaka wegoridhe chinwiwa chinonaka chakatakurwa nema antioxidants ayo anogona kupa akawanda mabhenefiti ehutano, kubva pahutano hune hutano nemoyo kusvika kumapfupa akasimba, kunatsiridza kugaya uye nenjodzi yakaderera yechirwere.

Kuti ukohwe zvakanakira hutano, shandisa mukaka uine ese calcium nevhitamin D uye gadzirisa huwandu hwehuchi kana manyuchi zvaunowedzera pachinwiwa chako.