Ingabe i-Black Pepper ikulungele, noma ayilungile? Ukudla okunomsoco, ukusetshenziswa, nokuningi

-Delile

• Kwangathi Unganikeza Izinzuzo Zezempilo
• I-Antioxidant Enamandla
• Ithuthukisa ukumuncwa komsoco
• Kwangathi Kungakhuthaza Ukugaya Nokuvimbela Uhudo
• Izingozi Ezingaba Khona Nemiphumela engemihle
• Ukusetshenziswa Culinary
• Okusemqoka

Sekuyizinkulungwane zeminyaka, upelepele omnyama ubulokhu uyisithako esiyisisekelo emhlabeni wonke.

Imvamisa ibizwa ngokuthi “inkosi yezinongo,” ivela esithelweni esomile, nesingavuthiwe sesitshalo somdabu saseNdiya IPiper nigrum. Kokubili ama-peppercorn amnyama nopelepele omnyama omnyama asetshenziswa kakhulu ekuphekeni (1).

Ngaphezu kokungeza ukunambitheka kokudla, upelepele omnyama ungasebenza njenge-antioxidant futhi unikeze izinzuzo ezahlukahlukene zezempilo.

Lo mbhalo ubheka upelepele omnyama, kufaka phakathi izinzuzo zawo, imiphumela engemihle, nokusetshenziswa okuphekwayo.

Kwangathi Unganikeza Izinzuzo Zezempilo

Amakhemikhali kupelepele omnyama - ikakhulukazi isithako sayo esisebenzayo i-piperine - angavikela ekulimaleni kweseli, athuthukise ukumuncwa kwezakhi, futhi asize izingqinamba zokugaya ukudla (2, 3).

I-Antioxidant Enamandla

Ucwaningo oluningi lukhombisa ukuthi upelepele omnyama usebenza njenge-antioxidant emzimbeni wakho (2, 4).

Ama-antioxidants ayizinhlanganisela ezilwa nokulimala kwamangqamuzana okubangelwa ama-molecule angazinzile abizwa ngama-radicals amahhala.

Ama-radicals wamahhala akha ngenxa yokudla okungafanele, ukuvezwa yilanga, ukubhema, ukungcola, nokuningi ().

Olunye ucwaningo lwe-test-tube luthole ukuthi okukhishwa kupelepele omnyama bekwazile ukumelana ngaphezu kwe-93% yomonakalo omkhulu wamahhala ososayensi abawukhuthaze ekulungiseleleni amafutha (6).

Olunye ucwaningo olwenziwe kumagundane ekudleni okunamafutha amaningi lwabona ukuthi ukwelashwa ngopelepele omnyama kanye ne-piperine kunciphise amazinga e-radical wamahhala okulingana nalawo amagundane adla ukudla okujwayelekile (7).

Ekugcineni, ucwaningo lwe-tube-test kumaseli womdlavuza womuntu luye lwaphawula ukuthi okukhishwa ngopelepele omnyama bakwazi ukumisa amaphesenti angama-85 omonakalo weselula ohlobene nokukhula komdlavuza (8).

Kanye ne-piperine, upelepele omnyama uqukethe ezinye izinhlanganisela ezilwa nokuvuvukala - kufaka phakathi uwoyela obalulekile i-limonene ne-beta-caryophyllene - engavikela ekuvukeleni, ekulimaleni kwamaselula, nasezifweni (,).

Ngenkathi imiphumela ye-antioxidant yopelepele omnyama ithembisa, ucwaningo okwamanje lukhawulelwe ekuhloleni ithubhu nezifundo zezilwane.

Ithuthukisa ukumuncwa komsoco

Upelepele omnyama ungakhulisa ukumuncwa nokusebenza kwezakhi ezithile zomzimba nezakhi eziwusizo.

Ikakhulu, kungathuthukisa ukumuncwa kwe-curcumin - isithako esisebenzayo ku-spice turmeric (,).

Ucwaningo oluthile lwathola ukuthi ukuthatha ama-20 mg we-piperine ngamagremu ama-2 we-curcumin kuthuthukise ukutholakala kwe-curcumin egazini lomuntu ngo-2,000% ().

Ucwaningo lukhombisa nokuthi upelepele omnyama ungathuthukisa ukumuncwa kwe-beta-carotene - inhlanganisela etholakala kwimifino nezithelo umzimba wakho oguqula ube uvithamini A (14, 15).

I-beta-carotene isebenza njenge-antioxidant enamandla engahle ilwe nokulimala kwamaselula, ngaleyo ndlela ivimbele izimo ezifana nesifo senhliziyo (,).

Ucwaningo lwezinsuku eziyi-14 kubantu abadala abanempilo luthole ukuthi ukuthatha u-15 mg we-beta-carotene nge-5 mg ye-piperine kukhuphule kakhulu amazinga egazi we-beta-carotene uma kuqhathaniswa nokuthatha i-beta-carotene yodwa (15).

Kwangathi Kungakhuthaza Ukugaya Nokuvimbela Uhudo

Upelepele omnyama ungakhuthaza ukusebenza kwesisu okufanele.

Ngokuqondile, ukudla upelepele omnyama kungashukumisa ukukhishwa kwama-enzyme kumanyikwe nasemathunjini asiza ukugaya amafutha nama-carbs (18, 19).

Ucwaningo lwezilwane lukhombisa ukuthi upelepele omnyama ungavimbela nohudo ngokuvimbela ukuphazamiseka kwemisipha endaweni yakho yokugaya ukudla bese unciphise ukugayeka kokudla (20,).

Eqinisweni, ucwaningo olwenziwe kumaseli wamathumbu wezilwane luthole ukuthi i-piperine ngemithamo engu-4.5 mg ngekhilogremu (10 mg ngekhilogremu) yesisindo somzimba yayilingana nemithi ejwayelekile yokulwa nesifo sohudo i-loperamide ekuvimbeleni ukuphambana kwamathumbu okuzenzekelayo (20, 22).

Ngenxa yemiphumela yayo emihle ekusebenzeni kwesisu, upelepele omnyama ungasiza kulabo abanokugaya ukudla okungahambi kahle nohudo. Kodwa-ke, kudingeka olunye ucwaningo kubantu.

Upelepele omnyama kanye ne-piperine yayo ehlanganisiwe esebenzayo ingaba nomsebenzi onamandla wokulwa ne-antioxidant, ithuthukise ukumuncwa kwezakhi ezithile zomzimba nezakhi eziwusizo, futhi ithuthukise impilo yokugaya ukudla. Noma kunjalo, kudingeka olunye ucwaningo.

Izingozi Ezingaba Khona Nemiphumela engemihle

Upelepele omnyama uthathwa njengophephile ukusetshenziswa komuntu ngamanani ajwayelekile asetshenziswa ekudleni nasekuphekeni (2).

Izithasiselo eziqukethe u-5-20 mg we-piperine ngomthamo ngamunye nazo zibonakala ziphephile, kepha ucwaningo kule ndawo lukhawulelwe (, 15).

Kodwa-ke, ukudla upelepele omnyama omningi noma ukuthatha izithako ezinomthamo omkhulu kungaholela emiphumeleni emibi, njengokushisa komphimbo noma kwesisu ().

Ngaphezu kwalokho, upelepele omnyama ungakhuthaza ukumuncwa kanye nokutholakala kweminye imishanguzo, kufaka phakathi ama-antihistamine asetshenziselwa ukuqeda izimpawu zokungezwani komzimba (,, 26).

Yize lokhu kungasiza imishanguzo engagxili kahle, kungaholela nasekunciphiseni okuphezulu okuyingozi kwabanye.

Uma unentshisekelo yokwandisa ukudla kwakho kwepelepele omnyama noma ukuthatha izithako ze-piperine, qiniseka ukuthi ubheka umhlinzeki wakho wezokunakekelwa kwezempilo mayelana nokuhlangana okungenzeka kwezidakamizwa.

Amanani ajwayelekile opelepele omnyama asetshenziswa ekuphekeni nakwezengezelwa nge-20 mg ye-piperine abukeka ephephile. Noma kunjalo, upelepele omnyama ungakhuphula ukumuncwa kwezidakamizwa futhi kufanele usetshenziswe ngokuqapha ngokuhambisana nemithi ethile.

Ukusetshenziswa Culinary

Ungangeza upelepele omnyama ekudleni kwakho ngezindlela eziningana.

Upelepele omnyama womhlabathi noma ama-peppercorns amnyama ngokuphelele embizeni ene-grinder kuvamile ezitolo zokudla, ezimakethe naku-inthanethi.

Sebenzisa upelepele omnyama njengesithako kuzindlela zokupheka ukwengeza ukunambitheka nezinongo enyameni, inhlanzi, imifino, okokugqoka isaladi, amasobho, ama-stir-fries, i-pasta, nokuningi.

Ungangeza futhi udwi wepelepele omnyama emaqandisini aqothuliwe, ubhontshisi we-avocado, izithelo, kanye nososo wokugoba wokukhahlela okubabayo.

Ukulungisa i-marinade usebenzisa i-spice, hlanganisa inkomishi ye-1/4 (60 ml) yamafutha omnqumo ne-1/2 isipuni sikapelepele omnyama, 1/2 isipuni sikasawoti kanye nokunye kokugcoba kwakho okuthandayo. Shayela le marinade ngenhlanzi, inyama, noma imifino ngaphambi kokupheka isidlo esinambitheka.

Lapho igcinwe endaweni epholile, eyomile, impilo eshalofini kapelepele omnyama ingafika eminyakeni emibili kuya kwemithathu.

Upelepele omnyama uyisithako esinemisebenzi eminingi esingangezwa ezinhlotsheni ezahlukahlukene, kufaka phakathi inyama, inhlanzi, amaqanda, amasaladi namasobho. Itholakala ezitolo eziningi zokudla.

Okusemqoka

Upelepele omnyama ungenye yezinongo ezithandwa kakhulu emhlabeni futhi unganikela ngezinzuzo ezihlaba umxhwele zezempilo.

I-Piperine, isithako esisebenzayo kupelepele omnyama, ingalwa nama-radicals amahhala futhi ithuthukise ukugaya kanye nokumuncwa kwamakhemikhali awusizo.

Upelepele omnyama uvame ukubhekwa njengophephile ekuphekeni futhi njengesengezo kepha kungakhuphula kakhulu ukumuncwa kwemithi ethile futhi kufanele kusetshenziswe ngokuqapha kulezi zimo.

Kodwa-ke, kubantu abaningi, ukunonga ukudla kwakho ngopelepele omnyama kuyindlela elula yokwengeza ukunambitheka ekudleni kwakho futhi uvune izinzuzo ezithile zezempilo.