Yini isinamoni? isinamoni ikwenza ube mncane? Isinamoni isetshenziswe emkhakheni wezokwelapha izinkulungwane zeminyaka. Abantu baseYurophu ngeNkathi Ephakathi baxuba isinamoni nenyama njengesilondolozi, futhi amaGreki ekhulu lesi-6 anquma isinamoni ukusiza ngokugaya ukudla nezinye izifo. Kepha namhlanje sikhuluma ngezimangalo ezidumile ngesinamoni njengosizo lokunciphisa isisindo.
Izinzuzo zeCinnamon
Yini enhle ngesinamoni? Nasi isifinyezo sezimangalo zezempilo ezigxile endimeni yesinamoni ekwehliseni isisindo:
- ICinnamon kuthiwa yandisa ukuzwela kwe-insulin nokwehlisa ushukela egazini, okubili okuyizinto ezibalulekile zokwehlisa isisindo nokuphatha uhlobo lwesifo sikashukela sohlobo lwe-2.1
- ICinnamon nayo ikholelwa ukuthi ithuthukisa imetabolism ngoba umzimba wakho usebenzisa amandla amaningi ukucubungula izinongo kunokwenzela okunye ukudla.
- Igcwele i-fiber, isakhi esibalulekile ukuze uzizwe ugcwele futhi ukhombisa umzimba wakho ukuthi isikhathi sokudla sesiphelile.
Izimangalo ngomthelela wesinamoni ku-insulin noshukela wegazi zithembekile impela.
Futhi ngenkathi kubhalwe kahle ukuthi i-fiber ikusiza uzizwe ugcwele nokuthi ukudla okuphezulu kwe-fiber kungasiza ekunciphiseni isisindo, akunakwenzeka ukuthi uthole i-fiber eningi kusuka kusinamoni kuphela. Umuntu angadla isinamoni engaka ngosuku olulodwa. Eqinisweni, isinamoni eningi kakhulu ingaba yingozi, ngakho-ke ungayidluli.2
Kepha isinamoni ingakusiza wehlise isisindo. Isinamoni encane ingeza ukunambitheka okuningi ekudleni kwakho ngamakhalori amancane, futhi lokho kuhlala kuyinto enhle uma kukhulunywa ngokudla kwakho. Isipuni esiphelele sinama-calories ayisithupha kuphela futhi cishe u-2 g wama-carbohydrate, kanye no-gram we-fiber.3
Isinamoni nayo ingathuthukisa ubumnandi bokudla, okusho ukuthi isidingo esincane soshukela noma amanye ama-sweeteners.
Ungasisebenzisa kanjani isinamoni ukukusiza wehlise isisindo
- Ku-oatmeal : Ingcosana yesinamoni iyadingeka kubathandi be-oatmeal! Noma zama i-quinoa ngesinamoni.
- Ekhefi - Ungamane uthele isinamoni enkomishini yakho yekhofi. Yengeze ezindaweni zakho zekhofi ngaphambi lungisa ikhofi lakho. Izonambitha ubhontshisi oyisisekelo, ikongele imali kwabanandi.
- Mayelana nezithelo : Isinamoni simnandi kuma-apula nasebhanisi, izingcezu zesaladi lezithelo, izingcezu zamapheya kanye namapentshisi asikwe phakathi. Kuyindlela elula yokuthuthukisa umdlalo wakho wezithelo.
- Ekuphekeni okunokhilimu - Hlanganisa kancane ne-yogurt yamaGrikhi engenamafutha, ushizi wamafutha amancane, noma ushizi okhanyayo we-ricotta. I-sweetener encane engenalo ikhalori nayo inhle. Futhi ukuthatha i-ayisikhilimu ejwayelekile ye-vanilla iye ezingeni elilandelayo, uyazi ukuthi wenzeni.
- EChile : Kuzwakala kuhlanya, kufanele ukuzama. Isinamoni elincane likhipha lawo ma-chili acebile ngendlela enhle kakhulu ukuthi ungaphika.
Izindlela ezi-6 zesinamoni zingakusiza wehlise isisindo
Uma ucabanga ngesinamoni, ucabanga ngamaswidi angakulungele kangako ekudleni kwakho? Kuyiqiniso ukuthi isinamoni lisetshenziswa kuma-dessert amaningi amnandi, njengama-cinnamon rolls ne-apple pie. Kepha isinamoni uqobo luhle kakhulu kuwe. Futhi uma ufuna ukunciphisa isisindo, uzobe-ke ufuna ukucabanga ukukufaka enkambisweni yakho yansuku zonke nganoma iyiphi indlela ongakwenza ngayo.
Isinamoni iyodwa inganciphisa isifiso sokudla, i-cholesterol ephansi, isheshise imetabolism, futhi ilawule amazinga kashukela egazini. Ngamafuphi, kusiza ukuqeda amafutha, okusiza ekunciphiseni isisindo. Ngenkathi ugcina engqondweni ukuthi ukudla okunempilo nokuvivinya umzimba ngendlela efanele nakho kuyisihluthulelo sokulahla isisindo, nazi izindlela ezimbalwa ongasebenzisa ngazo isinamoni usuku lonke ukukhuthaza ukulahleka kwesisindo okuthe xaxa nokuchitha amakhilogremu ambalwa.
Vuka ngesinamoni, ulamula kanye namanzi oju:
I-Tycoon ngezithombe zeDepho
Usuvele uzwile ngezinto zomlingo ezenzekayo lapho uphuza amanzi oju lwelamula ekuseni. Manje engeza isinamoni elincane kulowo mxube futhi uzongeza amandla okunciphisa isisindo esiphuzweni sakho sasekuseni!
Fafaza isinamoni ekhofi lakho:
teine26 ngezithombe zeDepho
Iyiphi indlela engcono yokwenza ubumnandi bekhofi lakho ngaphandle kokungeza ama-calories? Sebenzisa isinamoni esikhundleni sikashukela! Vele ungeze ingcosana yesinamoni kukhofi yakho ukuze uthole ukunambitheka. ICinnamon nayo izokwenza umsebenzi ophindwe kabili njengoba isebenza ukucindezela isifiso sakho sokudla futhi isheshise imetabolism yakho.
Fafaza i-oatmeal / okusanhlamvu:
Isinamoni izosebenza ukukusiza wehlise isisindo ngenkathi ungeza ukunambitheka okumnandi esitsheni sakho sasekuseni, i-oatmeal, noma okusanhlamvu.
Phuza amanzi esinamoni: Itiye lesinamoni ukunciphisa umzimba
Indlu Yokudla Enempilo
Yini ukusetshenziswa kwetiye lesinamoni? Bilisa izinduku zesinamoni bese uphuza lawo manzi usuku lonke (ikakhulukazi phakathi kokudla).
Izinzuzo zetiye yesinamoni
- Iqinisa ushukela wegazi
- Usekela impilo yenhliziyo
- Inezinto ezilwa nomdlavuza
- Kwangathi kungakhuthaza ukuncipha komzimba
- Nciphisa ukuvuvukala
- Igcina ukusebenza kobuchopho
1. Iqinisa ushukela wegazi
Iyini itiye lesinamoni? Ngabe usinamoni ulungele yini isifo sikashukela? Isinamoni ikhonjisiwe ukuthi ine umthelela onamandla emazingeni kashukela egazini. Olunye uphenyo umbukiso lokho kusebenza njenge i-insulin emzimbeni , eyi-hormone ebhekele ukuhambisa ushukela ovela egazini uye ezicutshini. Ingabuye ithuthukise ukusebenza kwe-insulin emzimbeni futhi ivikele ekumelaneni ne-insulin. Ngokuya ngokubuyekezwa yiThames Valley University e-UK, isinamoni ingehlisa amazinga kashukela egazini azile kuze kufike ku Amaphesenti angama-29 kubantu abanesifo sikashukela sohlobo 2 .
2. Usekela impilo yenhliziyo
Ukungeza itiye lesinamoni enkambisweni yakho yansuku zonke kungaletha izinzuzo ezinkulu uma kukhulunywa ngempilo yenhliziyo. Eqinisweni, isinamoni ikhonjisiwe ukuthi inciphise izici eziningana zobungozi besifo senhliziyo ukugcina inhliziyo yakho isebenza kahle. Ngaphezu kokwehlisa amazinga kashukela egazini, isinamoni ingasiza futhi ukwehlisa inani eliphelele nelibi lamazinga e-cholesterol, kanye ne-triglycerides. Kungakhuphula futhi amazinga e-cholesterol ye-HDL ezuzisayo, esiza ukususa i-cholesterol eyeqile emithanjeni yegazi.
3. Inezinto ezilwa nomdlavuza
Olunye ucwaningo lwe-in vitro oluhlaba umxhwele nezinhlobo zezilwane zithole ukuthi isinamoni ingasiza ekuvikeleni umdlavuza. Ucwaningo olushicilelwe ephephabhukwini Umdlavuza we-BMC Wakhombisa lokho kukhishwa kwesinamoni kwakwenze ukuthi kubulawe isimila samangqamuzana kumaseli omdlavuza wesikhumba ngokuguqula ukusebenza kwamaprotheni athile.
Olunye ucwaningo lwe-in vitro eMaryland lwaluthola okufanayo, futhi wakhomba ukuthi ama-polyphenols ahlukaniswe nesinamoni asize ukunciphisa ukukhula nokusabalala kwamangqamuzana omdlavuza wesibindi. Kodwa-ke, kudingeka izifundo eziningi ukuqonda ukuthi imiphumela yokulwa nomdlavuza wesinamoni ingasebenza yini nakubantu.
4. Kungakhuthaza ukunciphisa umzimba
Yini ukusetshenziswa kwamanzi esinamoni? Ingabe ukuphuza itiye lesinamoni kungakusiza wehlise isisindo? Yize ucwaningo lukhawulelwe emiphumeleni yetiye lesinamoni lokwehlisa isisindo, izifundo ezimbalwa zithole imiphumela ethembisayo. Isibonelo, ucwaningo olwenziwe eNdiya lukhombise ukuthi ukwengezelwa ngamagremu amathathu esinamoni ngosuku amasonto ayi-16 kuholele ekwehleni okuphawulekayo kukalo lokuzungeza kanye nenkomba yomzimba uma kuqhathaniswa neqembu elilawulayo. Olunye ucwaningo lwe-in vitro olushicilelwe ku- Imibiko Yesayensi wathola lokho kukhishwa kwesinamoni okuholele ekufuseni kweseli lamafutha, okuyinqubo okukholelwa ukuthi yandisa umzimba futhi ivikele ukukhuluphala.
5. Kunciphisa ukuvuvukala
Ucwaningo lukhombisa ukuthi isinamoni licebile ngama-antioxidants nezakhiwo ezinamandla ezilwa nokuvuvukala. Isibonelo, ucwaningo olwenziwe yiChina Medical University lubonise ukuthi izinhlanganisela ezithile ezitholakala kusinamoni ziyasebenza ekwehliseni izimpawu zokuvuvukala ku-vitro.
Lokhu kungaguqulela ezinzuzweni ezinamandla zetiye lesinamoni lempilo yesikhumba, ubuhlungu obuhlangene, ukuvimbela izifo, nokuningi. Kanjani? Uphenyo kusikisela ukuthi ukuvuvukala kungaba yimbangela yezifo ezingamahlalakhona njengomdlavuza, isifo sikashukela, kanye nokuphazamiseka komzimba.
6. Igcina ukusebenza kobuchopho
Enye yezinzuzo ezihlaba umxhwele zetiye lesinamoni ngaphambi kokulala ikhono layo lokuvikela nokulondoloza ukusebenza kobuchopho. Kuyathakazelisa ukuthi ucwaningo oluthile lukhombisa ukuthi izinhlanganisela ezithile ezitholakala kutiye lesinamoni zingasiza ekuvikeleni ukuphazamiseka kwemizwa okufana nesifo i-Alzheimer's.
Isibonelo, imodeli yezilwane ikhombisile ukuthi isinamoni ithuthukise ukusebenza kwezimoto futhi yasiza ukuvikela amangqamuzana obuchopho kumagundane kaParkinson. Olunye ucwaningo lwe-in vitro olwenziwe eCalifornia kukhonjisiwe lezo zinhlanganisela ezikhethekile kusinamoni zisize ukuvimbela ukuguqulwa kwamaprotheni okungavamile ebuchosheni, okungasiza ukuvimbela i-Alzheimer's.
Hlanganisa kube amaprotheni shakes:
ICinnamon iyisengezo esihle kulezi ziphuzo ezinempilo, noma ngabe uyigundane lokuzivocavoca noma cha.
Yengeze ekhishini lakho:
Ngale kukaKimchee
Ukupheka kwamaNdiya, ikakhulukazi, kuvame ukubiza isinamoni. Kepha kungani ungazami ukufaka isinamoni kuzindlela zakho zokupheka ezingadingi lokho? Zama ukufafaza isinamoni elayisi, inkukhu, noma izitsha zemifino ezigazingiwe.
Kuthiwani ngokunciphisa umzimba?
I-glucose eningi egazini nasekuphikisweni kwe-insulin kusho ukuthi amaseli abulawa yindlala ye-glucose yamandla. I-glucose-ke izogcinwa, ikakhulukazi njengamafutha esiswini. Ocwaningweni olushicilelwe ngo-2012 kwi-International Journal of Preventive Medicine, abantu abanesifo sikashukela sohlobo lwesibili abathole amagremu amathathu esinamoni ngosuku balahlekelwe ngamafutha amaningi amasonto ayisishiyagalombili.
Ocwaningweni oluhlukile olushicilelwe ngo-2006 kwiJournal of the International Society of Sports Nutrition, abantu abane-prediabetes noma i-metabolic syndrome, abathole ama-milligram angama-500 ngosuku lokukhishwa kwesinamoni okuhlanziwe babhekana nokwehla okuncane kwamaphesenti amafutha omzimba amasonto ayi-12. . Izihloko kuzo zombili izifundo ngasikhathi sinye zabhekana nokuthuthuka okuncane ku-glucose yegazi nokuzwela kwe-insulin.
Isinamoni singakusiza kanjani
Abukho ubufakazi bangempela obukhona kuze kube manje bokuthi isinamoni ingasiza ekulahlekelweni kwamafutha angaphansi kwabantu abaphila kahle. Uma usengozini yesifo sikashukela sohlobo lwe-2, kungasiza ukufaka isinamoni encane ekudleni kwakho ngaphezu kokudla nokuzivocavoca umzimba, hhayi. I-sinamoni ingasebenza ngokukhethekile uma ifakwa ekudleni kwe-carbohydrate. Isibonelo, ungazama ukufafaza isinamoni yomhlabathi ku-oatmeal noma i-apula elisikiwe.
Ukukhonza osayizi kanye nokuqapha
Isinamoni elincane lihamba ibanga elide. Imiphumela emihle ibonwe kusetshenziswa nje u-1 gram ngosuku, noma cishe i-1/4 ithisipuni yempuphu. Njenganoma yini eyelapha, ngokuvamile okuncane kuhle, kepha okuningi akukuhle kakhulu. Futhi isinamoni ingakhuphuka kuphela, ingashintshi, izinguquko ezinhle zendlela yokuphila.
Futhi, kukhona ikhemikhali kwezinye izinhlobo zesinamoni okuthiwa i-coumarin, esetshenziswa njengesidakamizwa se-anticoagulant. ICeylon sinamoni idume ngokuqukethe i-coumarin engaphansi kakhulu kuneCassia. Ngakho-ke, ungahle uthande ukukhetha ikhwalithi ephezulu yeCeylon sinamoni ongayisebenzisa nsuku zonke.
Izinkomba:
- URanasinghe P, uPigera S, Premakumara GA, uGalappaththy P, uConstantine GR, uKatulanda P. Izakhiwo zokwelapha zesinamoni 'yeqiniso' (iCinnamomum zeylanicum): ukubuyekeza okuhlelekile. I-BMC Altern Med Plugin . 2013; 13: 275. i-doi: 10.1186 / 1472-6882-13-275
- I-Kawatra P, i-Rajagopalan R. Isinamoni: amandla angaqondakali esithako esincane. I-Pharmacognosy Res . 2015; 7 (Supl 1): S1-6. doi: 10.4103 / 0974-8490.157990
- Umnyango Wezolimo wase-US IFoodData Central .
Okuqukethwe
- Izinzuzo zeCinnamon
- Ungasisebenzisa kanjani isinamoni ukukusiza wehlise isisindo
- Izindlela ezi-6 zesinamoni zingakusiza wehlise isisindo
- Vuka ngesinamoni, ulamula kanye namanzi oju:
- Fafaza isinamoni ekhofi lakho:
- Fafaza i-oatmeal / okusanhlamvu:
- Phuza amanzi esinamoni: Itiye lesinamoni ukunciphisa umzimba
- Izinzuzo zetiye yesinamoni
- 1. Iqinisa ushukela wegazi
- 2. Usekela impilo yenhliziyo
- 3. Inezinto ezilwa nomdlavuza
- 4. Kungakhuthaza ukunciphisa umzimba
- 5. Kunciphisa ukuvuvukala
- 6. Igcina ukusebenza kobuchopho
- Hlanganisa kube amaprotheni shakes:
- Yengeze ekhishini lakho:
- Kuthiwani ngokunciphisa umzimba?
- Isinamoni singakusiza kanjani
- Ukukhonza osayizi kanye nokuqapha
- Amavithamini okulahlekelwa izinwele asebenzayo
- Kwenzekani uma ngithatha amaProtheni futhi ngingajimi?
- Imbewu ye-Chia yokwehlisa isisindo ngokushesha okukhulu kwe-Super!
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