Turmeric, ɗanɗano mai ɗanɗano mai rawaya wanda aka samo daga tushen Curcuma longa, an yi bikin shekaru aru-aru a cikin magungunan gargajiya, musamman a ayyukan Ayurvedic. Wurin da ke aiki da shi, curcumin, sananne ne don maganin kumburi da kaddarorin antioxidant.
Fahimtar Turmeric da Curcumin
Turmeric memba ne na dangin ginger kuma an yi amfani dashi a cikin al'adu daban-daban don kayan magani. Curcumin shine farkon abin da ake amfani da shi na bioactive na turmeric, yana da alhakin yawancin fa'idodin lafiyarsa. Koyaya, ƙarancin yanayin rayuwa na curcumin - ma'ana ba shi da kyau a cikin jiki - ya kasance ƙalubale wajen amfani da cikakkiyar damar warkewa. Dabarun inganta sha sun haɗa da haɗa curcumin tare da barkono baƙi (wanda ya ƙunshi piperine) ko cinye shi da abinci mai kitse.
Matsayin Turmeric a Lafiyar Narkar da Abinci
Yawancin karatu sun nuna cewa turmeric na iya tasiri ga lafiyar gastrointestinal ta hanyoyi daban-daban:
- Haɓaka Diversity na Gut Microbiota: Curcumin, wani polyphenol daga turmeric, yana da antioxidant da anti-inflammatory Properties amma low bioavailability. Binciken da aka yi kwanan nan ya nuna tasirin sa yana yin sulhu ta hanyar microbiota na gut, yana rinjayar bambancin ƙwayoyin cuta da lafiyar hanji. Hakanan microbiota yana metabolizes curcumin a cikin mahaɗan bioactive, yana haɓaka yuwuwar warkewarta don cututtukan rayuwa, gastrointestinal, da cututtukan jijiyoyin jini.
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- Ƙarfafa Katangar Hanji: Curcumin yana haɓaka aikin shinge na gut, yana rage ɗigon LPS (lipopolysaccharide) da kumburi da ke da alaƙa da haɓakar rayuwa, autoimmune, da cututtukan jijiyoyin jini. Yana ƙarfafa kariyar hanji ta hanyar haɓaka alkaline phosphatase, yadudduka na gabobin ciki, madaidaicin junctions, da peptides na ƙwayoyin cuta. Duk da ƙarancin bioavailability, aikin da aka yi niyya na gut yana ba da fa'idodin kiwon lafiya na tsarin.
- Ƙarfafa Ƙarfafa Bile: Curcumin yana rage jikewar bile cholesterol, yana rage haɗarin gallstone. A cikin manyan abinci-fee-cired hamsters, ya rage magani da hanta chobario, inganta bile acid synterol kai tsaye ta hanyar saukar da NPC7L1. Waɗannan binciken suna nuna yuwuwar curcumin don rigakafin gallstone.
- Rage Kumburi: Wani nazari na yau da kullum da kuma nazarin meta-bincike na 66 RCTs sun gano cewa curcumin / turmeric supplementation yana rage yawan alamun kumburi (CRP, TNF-α, IL-6) da alamun damuwa na oxidative (TAC, MDA, SOD) a cikin manya. Koyaya, bai yi tasiri sosai akan matakan IL-1β ba. Wadannan binciken sun nuna yuwuwar curcumin a matsayin maganin hana kumburi da kuma maganin antioxidant don cututtuka daban-daban.
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Yawancin karatu sun bincika tasirin turmeric da curcumin akan lafiyar narkewar abinci:
- Binciken na yau da kullun ya kimanta ingancin turmeric da aminci don cututtukan narkewa, gami da IBD, IBS, dyspepsia, GERD, da cututtukan peptic. Binciken ya bincika gwaje-gwajen 26, gano turmeric gabaɗaya lafiya tare da yuwuwar fa'idodin ga IBD da IBS amma rashin daidaituwa akan wasu yanayi. Babban sauye-sauye a cikin hanyoyin nazarin, girman samfurin, da tsarin turmeric yana iyakance ƙaddara mai ƙarfi. Ya kamata bincike na gaba ya haɗa da mafi girma, gwaje-gwajen da aka tsara da kyau ta amfani da daidaitattun matakan sakamako don tantance rawar turmeric a cikin lafiyar narkewa kamar yadda ya kamata.
- Wani nazari na yau da kullum ya kimanta ingancin turmeric da curcumin a cikin maganin ciwon ciwon hanji (IBS). Binciken gwaje-gwaje na asibiti guda tara da suka shafi marasa lafiya 850 sun nuna cewa turmeric da curcumin, kadai ko a hade tare da wasu jiyya, na iya inganta alamun IBS, musamman ciwon ciki da kuma ingancin rayuwa. Wasu nazarin sun ba da rahoton raguwa mai yawa a cikin ma'aunin tsanani na IBS da taimako na alama a cikin makonni hudu zuwa takwas. Duk da haka, binciken daya ya sami wani tasiri mai mahimmanci idan aka kwatanta da placebo. Yayin da curcumin ya bayyana lafiya kuma yana jurewa, ƙarin ƙarfi, ana buƙatar manyan gwaje-gwaje na asibiti don tabbatar da yuwuwar warkewarta na IBS.
Duk da waɗannan sakamako masu ban sha'awa, yana da mahimmanci a lura cewa yawancin bincike sun kasance ƙanana ko na farko, suna buƙatar ƙarin bincike don kafa tabbataccen ƙarshe game da ingancin turmeric ga lafiyar narkewa.
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Sashi da Gudanarwa
Don cimma yuwuwar fa'idodin narkewar abinci daga turmeric, mutane na iya yin la'akari da haɗa shi a cikin abincin su ko shan kari. Matsakaicin adadin abubuwan kari na curcumin daga 500 MG zuwa 2,000 MG kowace rana, galibi ana ɗaukar su tare da abinci don haɓaka sha. Koyaya, yana da mahimmanci a tuntuɓi ƙwararrun kiwon lafiya kafin fara kowane sabon tsarin kari, musamman ga waɗanda ke da yanayin kiwon lafiya ko waɗanda ke shan magunguna.
Halayen Side da Kariya mai yiwuwa
Duk da yake ana ɗaukar turmeric gabaɗaya lafiya lokacin cinyewa a cikin adadin kayan abinci, yawan allurai na kari na curcumin na iya haifar da illa kamar:
- Rashin jin daɗi na ciki
- Tashin zuciya
- zawo
- Aclu reflux
Mutanen da ke fama da cutar gallbladder ko waɗanda ke kan magungunan kashe jini ya kamata su yi taka tsantsan yayin amfani da kari na turmeric saboda yuwuwar hulɗa. Mata masu ciki ko masu shayarwa suma yakamata su tuntubi mai kula da lafiyar su kafin amfani da kurji ta hanyar warkewa.
Turmeric yana nuna alƙawarin a matsayin magani na halitta don inganta narkewa ta hanyar ikonsa na haɓaka bambance-bambancen microbiota, ƙarfafa shingen hanji, haɓaka haɓakar bile, rage kumburi, da rage alamun rashin narkewar abinci. Yayin da shaidar kimiyya ta goyi bayan waɗannan fa'idodin, ana buƙatar ƙarin bincike don kafa mafi kyawun allurai da tasirin dogon lokaci.
Hada turmeric a cikin daidaitaccen abinci na iya ba da fa'idodin kiwon lafiya na narkewa; duk da haka, bai kamata ya maye gurbin jiyya na al'ada da kwararrun kiwon lafiya suka tsara ba. Kamar koyaushe, tuntuɓar mai ba da kiwon lafiya kafin fara kowane sabon kari ko canje-canjen abinci yana da mahimmanci don tabbatar da aminci da dacewa dangane da bukatun lafiyar mutum.
Disclaimer: EFSA, KFDA ko FDA ba ta kimanta bayanin ba. Ba a yi nufin wannan samfurin don tantancewa, magani, warkewa, ko hana kowace cuta ba. Duk da yake bayanin da aka bayar ya dogara ne akan sahihan nassoshi, ba mu yin takamaiman da'awa ko garanti. Yana da mahimmanci a tuntuɓi mai ba ku shawara na kiwon lafiya don keɓaɓɓen shawara da jagora mai alaƙa da lafiyar ku.
References:
- Yawan Amfanin Turmeric
- Hanyoyin warkewa na curcumin a cikin cututtuka na narkewa
- Menene amfanin turmeric?
- Turmeric, Golden Spice
- Amfanin Lafiya 10 na Turmeric da Curcumin
- Sashin Turmeric: Nawa Ya Kamata Ku Sha kowace rana?
- Turmeric don Maganin Ciwon Hanji mai Haushi: Nazari na Tsare-tsare na Shaidar Bisa Yawan Jama'a
- Bita na yau da kullun na inganci da amincin turmeric a cikin maganin cututtukan narkewa
- Hanyoyin warkewa na curcumin a cikin cututtuka na narkewa
- Ingancin turmeric a cikin maganin cututtukan narkewa: bita na yau da kullun da ka'idar meta-bincike.
- Antioxidant da anti-mai kumburi sakamako na curcumin / turmeric kari a cikin manya: nazari na tsarin GRADE da aka kimanta da kashi-amsa meta-bincike na gwajin sarrafawa bazuwar.
- Ƙarin Curcumin Yana Haɓaka Ƙarfafawar Bile Cholesterol a cikin Hamsters ta hanyar Modulating Gut Microbiota da Cholesterol Absorption
- Hulɗa tsakanin Gut Microbiota da Curcumin: Sabuwar Maɓalli na Fahimtar Tasirin Lafiya na Curcumin
