12 Hutano Mabhenefiti uye Mashandisiro eSage

Zvemukati

• 1. Yakakwirira mune Zvakawanda zvinovaka muviri
• 2. Yakazara neAntioxidants
• 3. Inogona Kutsigira Oral Health
• 4. Zvingangorerutsa Kutadza Kuenda Kumwedzi Zviratidzo
• 5. Ngaaderedze Ropa Shuga Mazinga
• 6. Inogona Kutsigira Ndangariro uye Hutano Hutano
• 7. Chivabvu Dzikisa 'Zvakaipa' LDL Cholesterol
• 8. Inogona Kudzivirira Kune Dzimwe Gomarara
• 9–11. Zvimwe Zvingangoita Hutano Kubatsirwa
• 12. Nyore Kuwedzera kune Zvokudya Zvako
• Iine Zvikamu Zvakashata Here?
• Icho Chinokosha

Sage ishizha rinodyiwa mumakicheni akasiyana siyana kutenderera pasirese.

Mamwe mazita ayo anosanganisira sage akajairika, gadheni sage uye Salvia officinalis. Iyo yemhuri yemindi, padivi pemimwe miriwo yakaita se oregano, rosemary, basil uye thyme ().

Sage ine hwema hwakasimba uye ivhu repasi, ndosaka zvichishandiswa muzvishoma. Kunyangwe zvakadaro, yakazara nezvinhu zvakasiyana-siyana zvakakosha uye mishonga.

Sage inoshandiswa zvakare seyakasarudzika yekuchenesa mumiririri, mishonga yekuuraya zvipuka uye chinhu chetsika mune yemweya sage inopisa kana yekunyemwerera.

Iyi miriwo yakasvibirira inowanikwa nyowani, yakaomeswa kana fomu yemafuta - uye ine zvakawanda zvakanakira hutano.

Heano gumi nemaviri anoshamisa hutano mabhenefiti ehuchenjeri.

1. Yakakwirira mune Zvakawanda zvinovaka muviri

Sage inorongedza hutano hwakanaka hwevhitamini nemaminerari.

Imwe yetea (0.7 gramu) yevhu sage ine ():

• Makorori: 2
• Mapuroteni: 0.1 magiramu
• Carbs: 0.4 magiramu
• Mafuta: 0.1 magiramu
• Vhitamini K: 10% yereferenzi kudya kwezuva nezuva (RDI)
• Iron: 1.1% yeiyo RDI
• Vhitamini B6: 1.1% yeiyo RDI
• Calcium: 1% yeiyo RDI
• Manganese: 1% yeiyo RDI

Sezvauri kuona, shoma senge mapakeji gumi muzana evhitamini K yako yezuva nezuva inoda ().

Sage zvakare ine zvidiki zvemagesium, zinc, mhangura uye mavitamini A, C uye E.

Uyezve, zvinonhuhwirira izvi zvine dzimba dzecaffeic acid, chlorogenic acid, rosmarinic acid, ellagic acid uye rutin - zvese izvi zvinoita basa mune hunobatsira hutano mhedzisiro ().

Sezvo ichidyiwa zvidiki zvidiki, sage inopa chete minuscule zviyero zve carbs, macalorie, protein uye fiber.

Pfupiso Sage yakafuma mune zvinovaka muviri - kunyanya vhitamini K - kunyangwe iri shoma mumakhalori. Imwe yetea (0.7 gramu) inozvirumbidza gumi muzana yevhitamini K yako yezuva nezuva zvaunoda.

2. Yakazara neAntioxidants

Antioxidants mamorekuru anobatsira kusimbisa dziviriro yemuviri wako, achiisa simba pane zvinogona kukuvadza mahara radicals ayo akabatana nezvirwere zvisingaperi ().

Sage ine inopfuura 160 yakasarudzika polyphenols, ayo ari emiti-akavakirwa makemikari makomputa anoita seantioxidants mumuviri wako ().

Chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid uye rutin - ese anowanikwa mune sage - akabatana neanoyevedza hutano mabhenefiti, senge yakaderera njodzi yekenza uye yakagadziriswa huropi mashandiro uye ndangariro (,).

Imwe ongororo yakawana kuti kunwa 1 mukombe (240 ml) yesadza tii kaviri zuva nezuva zvakanyanya kuwedzera antioxidant dziviriro. Yakadzikisawo cholesterol yakazara uye "yakaipa" LDL cholesterol, pamwe nekusimudza "yakanaka" HDL cholesterol ().

Pfupiso Sage inotakurwa nemaantioxidants ayo akabatanidzwa kune akati wandei mabhenefiti ehutano, anosanganisira kuvandudzwa kwehuropi mashandiro uye yakadzika kenza njodzi.

3. Inogona Kutsigira Oral Health

Sage ine antimicrobial mhedzisiro, iyo inogona kudzikamisa hutachiona hunosimudzira mazino plaque.

Mune kumwe kuongorora, sage-based mouthwash yakaratidzwa kuti inyatso kuuraya iyo Streptococcus mutans mabhakitiriya, ayo anozivikanwa nekukonzera mazino mhango (,).

Mune bvunzo-chubhu yekuongorora, sage-based yakakosha mafuta yakaratidzwa kuuraya nekumisa kupararira kwe Candida albicans, chakuvhe icho chinogona zvakare kukonzera mhango (,).

Imwe ongororo yakaratidza kuti sage inogona kubata hutachiona hutachiona, mazino mapundu, matadza ane hutachiona uye maronda emuromo. Nekudaro, kumwe kutsvagurudza kwevanhu kunodikanwa kuti uite kurudziro yakazara (11).

Pfupiso Sage ine antimicrobial zvinhu zvinogona kuuraya hutachiona hunokurudzira kukura kwemazino plaque.

4. Zvingangorerutsa Kutadza Kuenda Kumwedzi Zviratidzo

Munguva yekumira kwemwedzi, muviri wako unosangana nekuderera kwechisikigo muhomoni estrogen. Izvi zvinogona kukonzera huwandu hwakawanda hwezviratidzo zvisingafadzi.

Zviratidzo zvinosanganisira kupisa kunopisa, kudikitira kwakanyanya, kuoma kwechikadzi uye kusagadzikana.

Sage yakajairika yaiwanzoshandiswa kudzikisa zviratidzo zvekuguma kuenda kumwedzi ().

Zvinotendwa kuti macomputer mune sage ane esrogen-senge zvivakwa, achivabvumidza kusunga kune mamwe ma receptors muuropi hwako kuti ubatsire kugadzirisa ndangariro uye kubata kupisa kupisa uye kunyanya kudikitira ().

Mune kumwe kuongorora, kushandiswa kwezuva nezuva kwesage yekuwedzera kwakadzora huwandu uye kusimba kwekupisa kwakapfuura vhiki sere ().

Pfupiso Sage inogona kubatsira kudzikisira kusimba uye kuwanda kwezviratidzo zvekuguma kuenda kumwedzi, senge kupisa kunopisa uye kusagadzikana.

5. Ngaaderedze Ropa Shuga Mazinga

Mashizha eakajairwa sage ave achishandiswa pachinyakare semushonga kurwisa chirwere cheshuga.

Kutsvaga kwevanhu uye kwemhuka kunoratidza kuti zvinogona kubatsira kudzikisa mashuga eropa.

Mune kumwe kuongorora, sage dhisiki yakadzora eropa glucose mumakonzo ane mhando 1 chirwere cheshuga nekumisikidza chaiyo yekugamuchira. Kana ichi receptor chikagoneswa, zvinogona kubatsira kujekesa emahara emafuta akasununguka muropa, izvo zvinobva zvasimudzira insulin kunzwa (,).

Chimwe chidzidzo mumakonzo ane mhando 2 chirwere cheshuga chakawana kuti sage tiyi inoshanda senge metformin - chinodhaka chakatemerwa kubata shuga yeropa mune vanhu vane chirwere chimwe chete ().

Muvanhu, sage mushizha wakabviswa wakaratidza kudzikisa shuga yeropa uye nekuvandudza insulin senzwi nemhedzisiro yakafanana neiyo rosiglitazone, imwe inorwisa-chirwere cheshuga ().

Nekudaro, hapachina humbowo hwakakwana hwekurudzira sage sekurapa chirwere cheshuga. Kutsvaga kwakawanda kwevanhu kunodiwa.

Pfupiso Nepo sage inogona kudzikisa huwandu hweshuga yeropa nekuwedzera insulin kunzwa, kutsvagurudza kwevanhu kunodikanwa.

6. Inogona Kutsigira Ndangariro uye Hutano Hutano

Sage inogona kubatsira kutsigira uropi hwako uye ndangariro munzira dzinoverengeka.

Kune imwe, yakatakurwa nemakomponi anogona kuita se antioxidants, ayo akaratidzirwa kuti anokanganisa hurongwa hwako hwekudzivirira hwehuropi (,).

Izvo zvinoita sekumisa kuparara kwemakemikari messenger acetylcholine (ACH), iyo ine basa rekurangarira. ACH mazinga anoita seanowira muchirwere cheAlzheimer (,).

Mune kumwe kuongorora, makumi mana nevatatu vatori vechikamu vane hunyoro kusvika pakuenzanisa chirwere cheAlzheimer vakadya chero makumi matanhatu madonhwe (2 ml) yesage mushoma wekuwedzera kana placebo zuva nezuva kwemwedzi mina.

Avo vanotora sage dhizaini vakaita zvirinani pane bvunzo dzakayera ndangariro, kugadzirisa matambudziko, kufunga uye humwe hunyanzvi hwekuziva ().

Muvanhu vakuru vane hutano, sage yakaratidzwa kuvandudza ndangariro mumadosi mashoma. Yakakwira dosi yakawedzerawo manzwiro uye kuwedzera kungwarira, kudzikama uye kugutsikana ().

Mune vese vadiki nevakuru vakuru, sage inoita kunge inovandudza ndangariro uye nehuropi basa (,).

Pfupiso Zvidzidzo zvinoratidza kuti sage inogona kuvandudza ndangariro, kushanda kwehuropi uye zviratidzo zvechirwere cheAlzheimer.

7. Chivabvu Dzikisa 'Zvakaipa' LDL Cholesterol

Mineti yega yega, vanopfuura munhu mumwe chete muUS vanofa nechirwere chemwoyo ().

Yakakwira "yakaipa" LDL cholesterol ndiyo yakakosha chirwere chemoyo njodzi, inokanganisa mumwe muvatatu veAmerica ().

Sage inogona kubatsira kudzikisa "yakaipa" LDL cholesterol, iyo inogona kuvaka mukati medu arteri uye inogona kukonzera kukuvara.

Mune kumwe kuongorora, kunwa sage tiyi kaviri zuva nezuva kwakadzora "yakaipa" LDL cholesterol uye yakazara ropa cholesterol mukati mekurera "yakanaka" HDL cholesterol mushure memasvondo maviri chete ().

Zvimwe zvakati wandei zvidzidzo zvevanhu zvinoratidza maitiro akafanana neakabvisa sage (,,).

Pfupiso Kudya kwe sage uye sage zvigadzirwa zvakaratidzirwa kudzikisa "yakaipa" LDL cholesterol mazinga uye kusimudza "yakanaka" HDL cholesterol mwero.

8. Inogona Kudzivirira Kune Dzimwe Gomarara

Gomarara ndicho chinonyanya kukonzera kufa uko maseru anokura zvisina kujairika.

Sezvineiwo, mhuka uye bvunzo-chubhu zvidzidzo zvinoratidza kuti sage inogona kurwisa mamwe marudzi ekenza, kusanganisira iwo emuromo, colon, chiropa, chibereko, zamu, ganda neitsvo (,,,,,,,,,,,,

Mune izvi zvidzidzo, zvigadzirwa zvevachenjeri hazvisi chete zvinodzora kukura kwemaseru egomarara asi zvakare zvinokurudzira kufa kwesero.

Nepo kutsvagurudza uku kuchikurudzira, zvidzidzo zvevanhu zvinodiwa kuti uone kana sage inoshanda pakurwisa kenza muvanhu.

Pfupiso Kwayedza-chubhu uye kutsvagurudza kwemhuka kunoratidza kuti sage inogona kurwisa mamwe maseru ekenza, asi kutsvagisa kwevanhu kuchidikanwa.

9–11. Zvimwe Zvingangoita Hutano Kubatsirwa

Sage uye makemikari ayo akabatanidzwa kune akati wandei mamwe mabhenefiti ehutano.

Zvisinei, izvi zvikomborero hazvina kuongororwa zvakanyanya.

1. Inogona kudzora manyoka: Sadza nyowani mushonga wechinyakare wemanyoka. Bvunzo-chubhu uye zvidzidzo zvemhuka zvakawanikwa kuti zvine makomputa anogona kudzora manyoka nekuzorodza ura hwako (41, 42).
2. Inogona kutsigira hutano hwepfupa: Vitamin K, iyo sage inopa muhuwandu hwakawanda, inoita basa mune hutano hwemapfupa. Kushomeka kwevhitamini iyi kwakabatana nekupwanya kwemapfupa uye kutsemuka (2,).
3. Inogona kurwisa kuchembera kweganda: Dzinoverengeka bvunzo-chubhu zvidzidzo zvinoratidza kuti sage macompound anogona kubatsira kurwisa zviratidzo zvekukwegura, senge makwinya (,).

Pfupiso Sage yakabatanidzwa kune zvimwe zvingave zvehutano zvinobatsira, sekudzora manyoka, kutsigira hutano hwepfupa uye kurwisa kuchembera kweganda.

12. Nyore Kuwedzera kune Zvokudya Zvako

Sage inouya nenzira dzakasiyana uye inogona kushandiswa nenzira dzakasiyana siyana.

Mashizha matsva esadza ane hwema hwakasimba hwekunhuhwirira uye anonyanya kushandiswa zvishoma mundiro.

Hedzino dzimwe nzira dzaungawedzera sage nyowani kuchikafu chako:

• Fukidza sekushongedzwa pamuto.
• Sanganisa mune yekuzadza mune yakagochwa ndiro.
• Sungai mashizha akachekwa nereti kuita sage bata.
• Wedzera mashizha akachekwa mutomatisi muto.
• Shumira iyo nemazai mune omelet.

Sage yakaomeswa inowanzo sarudzwa nevabiki uye inouya pasi, kukwizwa kana mumashizha akazara.

Hedzino dzimwe nzira dzaungashandisa sage yakaomeswa:

• Sekuzora nyama.
• Semwaka wemuriwo wakakangwa.
• Yakasanganiswa nembatatisi yakachekwa kana squash yehumwe hwakawanda hwevhu.

Iwe unogona zvakare kutenga zvigadzirwa zvevacheki, senge sage tii uye sage dhisiki zvinowedzera.

Pfupiso Sage inoshamisira zvakasiyana uye zviri nyore kuwedzera kune masobho, stews uye zvakabikwa ndiro. Inowanikwa nyowani, yakaoma kana pasi.

Iine Zvikamu Zvakashata Here?

Sage inoonekwa seyakachengeteka isina yakaziviswa mhedzisiro ().

Zvisinei, vamwe vanhu vane hanya ne thujone, mukomboni unowanikwa mune sage yakajairika. Kutsvaga kwemhuka kwakawana kuti mwero mizhinji ye thujone inogona kuve ine chepfu kuuropi ().

Izvo zvakati, hapana humbowo hwakanaka hwekuti thujone ine chepfu kuvanhu ().

Chii chimwe, zvinenge zvisingaite kudya zvine chepfu huwandu hwe thujone kuburikidza nezvikafu. Nekudaro, kunwa yakanyanya sage tii kana kumedza sage yakakosha maoiri - ayo anofanirwa kudzivirirwa mune chero mamiriro - angave ane chepfu mhedzisiro.

Kuti uve padivi rakachengeteka, ganisira sage kunwa tii kune 3-6 makapu pazuva ().

Zvikasadaro, kana iwe uine hanya nezve thujone mune yakajairwa sage, saka unogona kungo shandisa Spanish sage pachinzvimbo, sezvo isina thujone ().

Pfupiso Sage yakachengeteka kudya uye haina mhedzisiro, kunyangwe kudya sage kwakakosha mafuta kana yakanyanya sage tii inogona kuve yakabatana nemhedzisiro.

Icho Chinokosha

Sage imiriwo ine dzinoverengeka dzinovimbisa hutano mabhenefiti.

Iyo yakakwira ma antioxidants uye inogona kubatsira kutsigira hutano hwemuromo, kubatsira kwehuropi kushanda uye kudzikisa shuga yeropa uye cholesterol mazinga.

Iyi green zvinonhuwira zvakare zvakareruka kuwedzera kune chero chero chinonaka chikafu. Inogona kunakirwa nyowani, yakaoma kana seti.