Izibonelelo zeCinnamon, ilungele ntoni iTi yeCinnamon?

Yintoni isinamon? isinamon ikwenza ube mncinci? I-sinamoni isetyenzisiwe kwicandelo lezonyango amawaka eminyaka. Abantu baseYurophu kwi-Middle Ages babedibanisa isinamoni kunye nenyama njengendawo yokugcina izinto, kwaye i-6th century ama-Greek amisela isinamon ukunceda ukungaginywa sisifo kunye nezinye izifo. Kodwa namhlanje sithetha ngamabango athandwayo malunga nesinamon njengoncedo lokunciphisa umzimba.

Izibonelelo zeCinnamon

Ngaba ilungile isinamon? Nasi isishwankathelo sebango lezempilo elijolise kwindima yesinamoni ekulahlekeni kwesisindo:

• Isinamon kuthiwa yonyusa ubuntununtunu be-insulin kunye neswekile esezantsi yegazi, zombini ezi zinto ziphambili ekunciphiseni ubunzima kunye nokulawula uhlobo lweswekile yesi-2.¹
• ICinnamon ikwakholelwa ukuba iyonyusa imetabolism kuba umzimba wakho usebenzisa amandla ngakumbi ukwenza iziqholo kunokuba ukwenzela okunye ukutya.
• Ipakishwe ngefayibha, isondlo esifanelekileyo ukuze uzive ugcwele kwaye utyikitye umzimba wakho ukuba ixesha lesidlo liphelile.

Amabango malunga nefuthe lesinamoni kwi-insulin kunye noshukela wegazi athembekile.

Kwaye ngelixa kubhalwe kakuhle ukuba ifayibha ikunceda uzive ugcwele kwaye ukutya okunefayibha ephezulu kunokuba luncedo ekulahlekeni kwesisindo, akunakulindeleka ukuba ufumane ifayibha eninzi kwisinamon yodwa. Umntu unokusebenzisa isinamon eninzi ngosuku olunye. Ngapha koko, isinamon eninzi inokuba yityhefu, ke sukuyidlula.²

Kodwa isinamon inokukunceda ukunciphisa umzimba. Isinamoni encinci yongeza incasa eninzi kukutya kwakho kwiikhalori ezincinci, kwaye ihlala iyinto elungileyo xa kufikwa kukutya kwakho. Itispuni iphela ineekhalori ezintandathu kuphela kwaye malunga ne-2 g yee-carbohydrate, kunye nentwana ngaphaya kwegram yefayibha.³

ICinnamon nayo ingabuphucula ubumnandi bokutya, okuthetha ukuba isidingo esincinci seswekile okanye ezinye izinto ezimnandi.

Ungayisebenzisa njani isinamon ukukunceda ukunciphisa umzimba

• Kwi-oatmeal Ipiniki yesinamon iyimfuneko kubathandi be-oatmeal! Okanye zama iquinoa ngesinamoni.
• Kwikhefi -Musa nje ukuthulula isinamon kwindebe yakho yekofu. Yongeza kwindawo yakho yekofu ngaphambili lungisa ikofu yakho. Iya kungcamla iimbotyi ezisisiseko, ikongele imali kwezi zikhethiweyo.
• Malunga neziqhamo I-sinamoni imnandi kwi-apile nakwiisilayi zebhanana, isaladi yeziqhamo, izilayi zepere, kunye neepesika ezisikwe kwisiqingatha. Yindlela elula yokuphucula umdlalo wakho weziqhamo.
• Ngonyango olukhrim - Hlanganisa encinci nge-yogurt engenamafutha, i-cottage cheese ephantsi, okanye i-ricotta ushizi. I-sweetener encinci ye-calorie-free nayo ilungile. Kwaye ukuthatha i-ayisikhrim yokukhanya rhoqo kwinqanaba elilandelayo, uyazi ukuba wenzeni.
• EChile : Uvakala uphambene, kufanelekile ukuzama. Isinamoni encinci ivelisa ezo zityebile zesityebi ngendlela entle kakhulu ukuba ingaphikwa.

Iindlela ezi-6 zesinamon zinokukunceda ukunciphisa umzimba

Xa ucinga ngesinamoni, ucinga ngeelekese ezingakulungelanga ukutya kwakho? Kuyinyani ukuba isinamon isetyenziswa kwiidessert ezininzi ezimnandi, ezinje ngeesinamon rolls kunye nepie yeapile. Kodwa isinamon ngokwayo ilungile kuwe. Kwaye ukuba ujonge ukunciphisa umzimba, uya kufuna ukuqaphela ukongeza kwindlela yakho yemihla ngemihla nangayiphi na indlela onokwazi ngayo.

Icinnamon iyodwa inokucinezela ukutya, ukunciphisa i-cholesterol, ukukhawulezisa imetabolism, kunye nokulawula amanqanaba eswekile yegazi. Ngamafutshane, iyanceda ukuphelisa amanqatha, enza ukuba kube lula ukunciphisa umzimba. Ngelixa ugcina engqondweni ukuba ukutya okusempilweni kunye nokuzilolonga ngokufanelekileyo nako kubalulekile ekunciphiseni ubunzima, Nazi iindlela ezininzi onokuzisebenzisa isinamon imini yonke ukukhuthaza ukulahleka kwesisindo kunye nokuphalaza iipawundi ezimbalwa.

Vuka ngesinamoni, ilamuni kunye nobusi bamanzi:

ITycoon ngeefoto zediphozithi

Sele uvile malunga nezinto zomlingo ezenzekayo xa usela amanzi enencindi yobusi kusasa. Ngoku yongeza nje isinamon encinci kulo mxube kwaye uya kongeza amandla okunciphisa ubunzima kwisiselo sakho sakusasa!

Nciphisa isinamoni kwikofu yakho:

teine26 ngeefoto zedipozithi

Yeyiphi indlela ebalaseleyo yokuthambisa ikofu yakho ngaphandle kokongeza iikhalori? Sebenzisa isinamon endaweni yeswekile! Yongeza nje ipinki (okanye ezininzi) zesinamon kwikofu yakho ngenjongo yencasa. ICinnamon nayo iya kwenza umsebenzi ophindwe kabini njengoko isebenza ukunqanda umdla wakho wokutya kunye nokukhawulezisa imetabolism yakho.

Nciphisa i-oatmeal / cereal:

Isinamon iya kusebenza ukukunceda ukuba unciphise umzimba ngelixa usongeza incasa emnandi kwisitya sakho sasekuseni, i-oatmeal, okanye isiriyeli.

Sela isinamoni yamanzi: iti yeCinnamon ukunciphisa umzimba

Indlu yokutya esempilweni

Yintoni ukusetyenziswa kweti yesinamon? Bilisa iinkuni zesinamoni kwaye usele loo manzi imini yonke (ngakumbi phakathi kwesidlo).

Izibonelelo zetiye yesinamon

1. Ukuzinzisa iswekile yegazi
2. Ixhasa impilo yentliziyo
3. Ineempawu zokulwa umhlaza
4. Ngamana unokukhuthaza ukunciphisa umzimba
5. Nciphisa ukudumba
6. Igcina ukusebenza kwengqondo

1. Ukuqinisa iswekile yegazi

Yintoni iti yesinamon? Ngaba isinamon ilungile kwisifo seswekile? Isinamoni ibonakalisiwe ukuba ine ifuthe elinamandla kumanqanaba eswekile yegazi. Olunye uphando umboniso esebenza ngathi i-insulin emzimbeni , eyihomoni inoxanduva lokuhambisa iswekile egazini iye kwizicwili. Inokuphucula ukusebenza kwe-insulin emzimbeni kunye nokukhusela ngokuchasene ne-insulin. Ngokwokuphononongwa yiYunivesithi yaseThames Valley e-UK, isinamoni inokuhlisa amanqanaba eswekile yegazi ukuya kuthi ga kwi Iipesenti ezingama-29 kubantu abanesifo seswekile sesi-2 .

2. Ixhasa impilo yentliziyo

Ukongeza iti yesinamon kwindlela yakho yemihla ngemihla kunokuzisa izibonelelo ezinkulu xa kuziwa kwimpilo yentliziyo. Ngapha koko, isinamon ibonakalisiwe ukunciphisa iimeko ezinobungozi kwisifo sentliziyo ukugcina intliziyo yakho isebenza ngokufanelekileyo. Ukongeza ekunciphiseni amanqanaba eswekile yegazi, isinamon inokunceda ukuthoba amanqanaba e-cholesterol e-LDL kunye ne-triglycerides. Inokonyusa amanqanaba e-cholesterol ye-HDL, enceda ukususa i-cholesterol engaphezulu kwimithambo.

3. Ineempawu zokulwa umhlaza

Olunye uphononongo lwe-vitro kunye neemodeli zezilwanyana zifumene ukuba isinamon inokunceda ukuthintela umhlaza. Uphando lupapashwe kwiphephancwadi Umhlaza weBMC Wabonisa isicatshulwa sesinamoni sikwazile ukubangela ukubulawa siseli somhlaza kwiiseli zomhlaza wolusu ngokuguqula umsebenzi weeproteni ezithile.

Olunye uphononongo lwe-vitro eMaryland lwalufumene iziphumo ezifanayo, kwaye wakhomba ukuba ii-polyphenols ezahlukaniswe nesinamon zanceda ukunciphisa ukukhula kunye nokusasazeka kweeseli zomhlaza wesibindi. Nangona kunjalo, kufuneka uphando olongezelelekileyo lokuqonda ukuba ingaba ukulwa nesifo somhlaza sinamoni kunokusebenza na ebantwini.

4. Inokukhuthaza ukunciphisa umzimba

Yintoni ukusetyenziswa kwamanzi esinamon? Ngaba ukusela iti yesinamon kunokukunceda ukunciphisa umzimba? Nangona uphando lilinganiselwe kwimiphumo yeti yesinamoni yokunciphisa umzimba, izifundo ezininzi zifumene iziphumo ezithembisayo. Umzekelo, uphononongo olwenziwe e-India lubonise ukuba ukongezwa ngeegram ezintathu zesinamoni ngemini kangangeeveki ezili-16 kukhokelele ekunciphiseni okubonakalayo kokujikeleza kwesinqe kunye nesalathiso sobunzima bomzimba xa kuthelekiswa neqela lolawulo. Olunye uphando lwe-vitro olupapashwe kwi IiNgxelo zezeNzululwazi wafumanisa ukuba isinamoni ikhuphe i-cell cell browning, eyinkqubo ekholelwa ukuba yonyusa imetabolism kwaye ikhusele ekutyebeni kakhulu.

5. Ukunciphisa ukuvuvukala

Izifundo zibonisa ukuba isinamoni ityebile kwii-antioxidants kunye neempawu ezinamandla ezichasayo. Umzekelo, uphononongo olwenziwe yi China Medical University lubonise ukuba iikhompawundi ezithile ezifumaneka kwisinamon ziyasebenza ekunciphiseni ukumakisha kwi-vitro.

Oku kunokuguqula izibonelelo ezinamandla zetiye yesinamon yempilo yolusu, iintlungu ezidibeneyo, ukuthintela izifo, nokunye okuninzi. Njani? Uphando icebisa ukuba ukudumba kunokuba yingcambu yezifo ezingapheliyo njengomhlaza, isifo seswekile, kunye nokuphazamiseka komzimba.

6. Igcina ukusebenza kwengqondo

Esinye sezibonelelo ezinomtsalane zetiye yesinamoni ngaphambi kokulala kukukwazi kwayo ukukhusela kunye nokugcina ukusebenza kwengqondo. Into enomdla kukuba, uphononongo oluninzi lubonisa ukuba iikhompawundi ezithile ezifumaneka kwiti yesinamon zinokunceda kuthintelo lwezifo ezinjenge-Alzheimer's.

Umzekelo, imodeli yezilwanyana ibonakalise ukuba isinamon iphucule ukusebenza kweemoto kwaye yanceda ukukhusela iiseli zobuchopho kwiimpuku zikaParkinson. Olunye uphando lwe-vitro olwenziwe eCalifornia bonisile iikhompawundi ezithile zesinamon zanceda ukuthintela ukuguqulwa okungafaniyo kweproteni kwingqondo, enokunceda ukukhusela i-Alzheimer's.

Hlanganisa iiprotheyini ziyangcangcazela:

ICinnamon lulongezo olukhulu kwezi ziphuzo zisempilweni, nokuba ungumlinganiso wokuzivocavoca okanye hayi.

Yongeza ekhitshini lakho:

Ngaphaya kweKimchee

Iiresiphi zaseIndiya, ngakumbi, zihlala zibiza isinamon. Kodwa kutheni ungazami ukongeza isinamon kwiindlela zakho zokupheka ezingafuneki? Zama ukufafaza isinamoni kwilayisi, inkukhu, okanye izitya zemifuno egcadiweyo.

Kuthekani ngokunciphisa umzimba?

Iswekile eninzi egazini kunye nokumelana ne-insulin kuthetha ukuba iiseli zilambile yiglucose yamandla. Iswekile ke iya kugcinwa, ikakhulu njengamafutha esisu. Kwisifundo esapapashwa ngo-2012 kwi-International Journal of Preventive Medicine, abantu abanesifo seswekile sesi-2 abafumana i-3 gram yesinamoni ngemini baphulukana nobunzima beenqatha iiveki ezisibhozo.

Kwisifundo esahlukileyo esapapashwa ngo-2006 kwiJenali yoMbutho waMazwe ngaMazwe weSondlo sezeMidlalo, abantu abane-prediabetes okanye isifo se-metabolic syndrome, abafumana i-milligrams ezingama-500 ngosuku ngesicoci sesinamon esicocekileyo bafumana ukwehla okuncinci kwipesenti yeoli yomzimba kangangeeveki ezili-12. . Izifundo kwizifundo zombini ngaxeshanye zafumana ukuphuculwa okuthobekileyo kwiglucose yegazi kunye nokuziva kwe-insulin.

Njani isinamon inokukunceda

Akukho bungqina bokwenyani ukuza kuthi ga ngoku ukuba isinamon inokunceda ekulahlekelweni ngamafutha angaphantsi komntu onempilo. Ukuba usemngciphekweni wohlobo lweswekile 2, kunokunceda ukongeza isinamon encinci kwizidlo zakho ukongeza, hayi endaweni yokutya kunye nokuzilolonga. I-sinamon inokusebenza ngakumbi xa ifakwe kwi-carbohydrate foods. Umzekelo, unokuzama ukufafaza isinamon yomhlaba kwi-oatmeal okanye i-apile.

Ukukhonza ubungakanani kunye nokuthintela

Isinamoni encinci ihamba ngendlela ende. Iziphumo ezihle zibonwe zisebenzisa nje i-1 gram ngosuku, okanye malunga ne-1/4 ithisipuni yempuphu. Njengayo nayiphi na into engamayeza, ngokubanzi into encinci ilungile, kodwa ngaphezulu ayisiyongcono. Kwaye isinamon inokunyuka kuphela, ingabuyiseli, utshintsho kwindlela yokuphila elungileyo.

Kukho ikhemikhali kwezinye iintlobo zesinamon ebizwa ngokuba yi-coumarin, nesetyenziswa njengechiza le-anticoagulant. ICeylon cinnamon idume ngokuba necoumarin encinci kuneCassia. Ke ngoko, unokufuna ukukhetha umgangatho weCeylon cinnamon oza kuyisebenzisa yonke imihla.

Izalathiso:

1. URanasinghe P, uPigera S, Premakumara GA, uGalappaththy P, uConstantine GR, uKatulanda P.Iipropathi zamayeza zesinamon 'yinyani' (ICinnamomum zeylanicum): uphononongo olucwangcisiweyo. Iplagi ye-BMC eyahlukileyo yeMed . 2013; 13: 275. ikhonkco: 10.1186 / 1472-6882-13-275
2. I-Kawatra P, i-Rajagopalan R.I-Cinnamon: amandla e-mystical esithako esincinci. Pharmacognosy Res . 2015; 7 (Supl 1): S1-6. ikhonkco: 10.4103 / 0974-8490.157990
3. Isebe lezoLimo laseMelika UkutyaData okuphakathi .

Iziqulatho

• Izibonelelo zeCinnamon
• Ungayisebenzisa njani isinamon ukukunceda ukunciphisa umzimba
• Iindlela ezi-6 zesinamon zinokukunceda ukunciphisa umzimba
• Vuka ngesinamoni, ilamuni kunye nobusi bamanzi:
• Nciphisa isinamoni kwikofu yakho:
• Nciphisa i-oatmeal / cereal:
• Sela isinamoni yamanzi: iti yeCinnamon ukunciphisa umzimba
• Izibonelelo zetiye yesinamon
• 1. Ukuqinisa iswekile yegazi
• 2. Ixhasa impilo yentliziyo
• 3. Ineempawu zokulwa umhlaza
• 4. Inokukhuthaza ukunciphisa umzimba
• 5. Ukunciphisa ukuvuvukala
• 6. Igcina ukusebenza kwengqondo
• Hlanganisa iiprotheyini ziyangcangcazela:
• Yongeza ekhitshini lakho:
• Kuthekani ngokunciphisa umzimba?
• Njani isinamon inokukunceda
• Ukukhonza ubungakanani kunye nokuthintela

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