Nhema mhiripiri yakakunakira iwe, kana yakaipa? Nutrition, Zvishandiso, uye Zvimwe

Zvemukati

• Inogona Kupa Hutano Kubatsirwa
• Inesimba Antioxidant
• Inosimudzira Nutrient Absorption
• Inogona Kukurudzira Kugaya uye Kudzivirira Manyoka
• Njodzi dzinogona kuitika uye mhedzisiro
• Culinary Zvishandiso
• Icho Chinokosha

Kwezviuru zvemakore, mhiripiri nhema yave iri chinhu chinonyanya kudyiwa pasirese.

Kazhinji inonzi "mambo wezvinonhuwira," inouya kubva kune yakaomeswa, isina kuibva michero yemuti wechiIndia Piper nigrum. Ose mairi mhiripiri nhema nhema uye pasi nhema mhiripiri zvinowanzo shandiswa pakubika (1).

Kunze kwekuwedzera kuravira kuzvikafu, mhiripiri nhema inogona kuita se antioxidant uye ichipa akasiyana mabhenefiti ehutano.

Ichi chinyorwa chinotarisa mhiripiri nhema, kusanganisira mabhenefiti ayo, mhedzisiro, uye zvekushandisa zvekudya.

Inogona Kupa Hutano Kubatsirwa

Makemikari mupepuru nhema - kunyanya chinhu chayo chinoshanda piperine - inogona kudzivirira kubva kukuvara kwesero, kugadzirisa kunwa kwehutano, uye kubatsira nyaya dzekugaya (2, 3).

Inesimba Antioxidant

Ongororo dzinoverengeka dzinoratidza kuti mhiripiri nhema inoshanda se antioxidant mumuviri wako (2, 4).

Antioxidants ndiwo makomponi anorwisa kukuvara kwemaseru kunokonzerwa nemamorekuru asina kugadzikana anonzi mahara radicals.

Mahara radicals fomu semhedzisiro yekushaya chikafu, kubuda kwezuva, kuputa, zvinosvibisa, uye nezvimwe ().

Imwe bvunzo-chubhu yekudzidza yakawana kuti dema mhiripiri dzakaburitswa dzakakwanisa kupikisa pamusoro pe93% yemahara yakashata kukuvara iyo masayendisiti akakurudzira mukugadzirira mafuta (6).

Chimwe chidzidzo mumakonzo pakudya kwakakora-mafuta chakacherekedza kuti kurapwa nepepuru nhema uye piperine kwakadzikira emahara emahara mazinga kuti aenzane neaya ari mumakonzo anodyiswa zvakajairwa kudya (7).

Chekupedzisira, bvunzo-chubhu yekuongorora mumasero ekenza yemunhu yakacherekedza kuti dema mhiripiri dzakaburitswa dzakakwanisa kumisa kusvika 85% yekukuvara kwemaseru kwakabatana nekenza kenza (8).

Pamwe pamwe nepiperine, nhema mhiripiri ine mamwe anti-anogumbura macomputer - anosanganisira akakosha maoiri limonene uye beta-caryophyllene - ayo anogona kudzivirira pakurwisa kuzvimba, kukuvara kwemaseru, uye chirwere (,).

Nepo iyo antioxidant mhedzisiro yevatema mhiripiri iri kuvimbisa, kutsvagisa parizvino kunogumira kuyedzo-chubhu uye zvidzidzo zvemhuka.

Inosimudzira Nutrient Absorption

Pepper nhema inogona kusimudzira kunwa uye mashandiro ehumwe huturu uye makomputa anobatsira.

Kunyanya, zvinogona kuvandudza kutora kwecurcumin - chinhu chinoshanda mune yakakurumbira inorwisa-kupisa spice turmeric (,).

Imwe ongororo yakawana kuti kutora 20 mg yepiperine ine 2 magiramu e curcumin kwakavandudza kuwanikwa kwecurcumin muropa revanhu ne2000% ().

Tsvagiridzo zvakare inoratidza kuti mhiripiri nhema inogona kuvandudza kunwiwa kwe beta-carotene - chinhu chinowanikwa mumiriwo nemichero inoshandurwa nemuviri wako kuita vhitamini A (14, 15).

Beta-carotene inoshanda seye antioxidant ine simba inogona kurwisa kukuvara kwemaseru, nekudaro ichidzivirira mamiriro akaita sechirwere chemwoyo (,).

Chidzidzo chemazuva gumi nemana muvanhu vakuru vane hutano chakawana kuti kutora 15 mg ye beta-carotene ine 5 mg yepiperine yakawedzera huwandu hweropa re beta-carotene zvichienzaniswa nekutora beta-carotene chete (15).

Inogona Kukurudzira Kugaya uye Kudzivirira Manyoka

Nhema mhiripiri inogona kukurudzira rakakodzera dumbu basa.

Kunyanya, kudya mhiripiri nhema kunogona kukurudzira kuburitswa kwemakemikari mupancreas uye ura zvinobatsira kugaya mafuta uye carbs (18, 19).

Zvidzidzo zvezvipfuwo zvinoratidza kuti mhiripiri nhema inogona zvakare kudzivirira manyoka nekudzivirira mhasuru yemukati mune yako yekugaya uye kunonoka kugaya kwezvikafu (20,).

Muchokwadi, ongororo mumhuka dzemukati maseru dzakawana kuti piperine mune madosi e4,5 mg paundi (10 mg pa kg) yehuremu hwemuviri waifananidzwa neyakajairika antidiarrheal mishonga loperamide mukudzivirira kwepamhepo kuputika kwemukati (20, 22).

Nekuda kwemhedzisiro yayo padumbu basa, mhiripiri nhema inogona kubatsira kune avo vasina kugaya kugaya uye manyoka. Nekudaro, kumwe kutsvagurudza muvanhu kunodiwa.

Pepper nhema uye pendi yayo inoshanda piperine inogona kunge iine simba antioxidant chiitiko, inowedzera kunwa kwemamwe macomputer uye makomputa anobatsira, uye nekuvandudza hutano hwekugaya. Zvakadaro, kumwe kutsvagurudza kunodiwa.

Njodzi dzinogona kuitika uye mhedzisiro

Pepper nhema inoonekwa yakachengeteka kudyiwa nevanhu muhuwandu hwacho hunoshandiswa mukudya nekubika (2).

Zvekuwedzera zvine 5-20 mg yepiperine padhizaini zvinoita kunge zvakachengeteka, asi kutsvagisa munzvimbo ino kune mashoma (, 15).

Nekudaro, kudya muhombe muhombe mhiripiri kana kutora muhombe-dhayeti zvinowedzera zvinogona kutungamira kune zvakashata mhedzisiro, sekutsva kwekunzwa muhuro kana mudumbu ().

Uyezve, mhiripiri nhema inogona kukurudzira kutorwa nekuwanikwa kwemimwe mishonga, kusanganisira ma antihistamine anoshandiswa kubvisa zviratidzo zvekurwara (,, 26).

Kunyangwe izvi zvingave zvinobatsira kumishonga isina kunyatso nyudzwa, zvinogona zvakare kutungamira mukukanganisa zvakanyanya kwevamwe.

Kana iwe uchifarira kuwedzera yako nhema mhiripiri yaunodya kana kutora piperine zvinowedzera, ita chokwadi chekutarisa nemupi wako wezvehutano mupi nezve zvingangoita kudyidzana kwemishonga.

Chaiwo huwandu hwepepuru nhema inoshandiswa mukubika uye zvinowedzera pamwe neanosvika 20 mg yepiperine inoita kunge yakachengeteka. Zvakadaro, mhiripiri nhema inogona kusimudzira kutora kwemishonga uye inofanira kushandiswa nehungwaru pamwe chete nemimwe mishonga.

Culinary Zvishandiso

Iwe unogona kuwedzera mhiripiri nhema kuchikafu chako nenzira dzinoverengeka.

Ground nhema mhiripiri kana pepuru tsvuku yakazara muhari ine grinder zvakajairika muzvitoro, pamisika, uye online.

Shandisa dema mhiripiri sechinhu chinogadzirwa mumabikirwo ekuwedzera kunhuwirira uye zvinonhuwira kune nyama, hove, miriwo, saradhi kupfeka, masobho, kurunga-fries, pasita, nezvimwe.

Iwe unogona zvakare kuwedzera dash yemhiripiri nhema kumazai akachekwa, hovhoni yewacado, michero, uye kudhonza sosi yekiki inonaka.

Kugadzirira marinade uchishandisa zvinonhuwira, sanganisa 1/4 mukombe (60 ml) yemafuta emuorivhi ne 1/2 teaspoon yemutema mhiripiri, 1/2 teaspoon yemunyu uye imwe yaunofarira mwaka. Shamba iyi marinade pamusoro pehove, nyama, kana miriwo usati wabika chikafu chinonaka.

Kana ikachengetwa munzvimbo inotonhorera, yakaoma, pasherufu hupenyu hwepepuru nhema inosvika kumakore maviri kusvika matatu.

Pepper nhema chinhu chinoshanduka-chinja chinogona kuwedzerwa kune akasiyana mabikirwo, anosanganisira nyama, hove, mazai, masaladi uye masobho. Inowanikwa pazvitoro zvakawanda zvekutengesa.

Icho Chinokosha

Pepper nhema ndeimwe yezvinonhuwira zvinozivikanwa pasi rese uye inogona kupa zvinofadza zvehutano.

Piperine, chinhu chinoshanda mune mhiripiri nhema, inogona kurwisa mahara radicals uye nekuvandudza kugaya uye kunwa kwemakomputa anobatsira.

Pepper nhema inowanzoonekwa yakachengeteka pakubika uye sekuwedzera asi inogona kuwedzera zvakanyanya kunwiwa kwemimwe mishonga uye inofanira kushandiswa nekuchenjerera mune idzi kesi.

Nekudaro, kune vanhu vazhinji, kunongedza chikafu chako nepepuru nhema inzira iri nyore yekuwedzera zvinonaka muzvikafu zvako uye kukohwa zvimwe zvinobatsira pahutano.