Sage ( Salvia officinalis) mishonga inowanzowanikwa pane yako spice rack. Iwe unogona kuishandisa kuti uwedzere kunaka kune zvinyorwa zvako zvaunofarira uye nemativi, asi waiziva here kuti sage angave nemamwe mararamiro ehutano anoshamisa - kusanganisira kuwedzera cholesterol yako uye triglycerides?
Sage yakabva muMediterranean uye yakakura mumarudzi akawanda munyika yose.
Mashizha anowanzoomeswa uye akawedzerwa kune zvakasiyana-siyana zvekudya zvekudya, zvakadai sezvokudya uye kupfeka. Kunyange zvazvo nyanzvi inowanzoshandiswa semiriwo wekubereka, yakashandiswawo mune mushonga unoshandiswa kurapa kurapa zvirwere zvakasiyana-siyana, kusanganisira maronda, chirwere cheshuga, kushungurudzika mudumbu, nekuputika. Chimwe chekare chakaongorora kuti mamwe makemikari ari mumasimba anogona kugadzirana ne peroxisome proliferator activated receptor-gamma (PPAR-gamma), molecule mumuviri yakaratidzwa kuderedza kusuruvara, shuga shoma yeropa, uye kubvumira lipid inotora kana yakagadzirwa. Nokuda kweizvi zvinogona kugadziriswa, sage inofungidzirwa kuti inobatsira kuderedza cholesterol-asi inoshanda here?
Ko Sage Cholesterol Yakaderera Here?
Zvidzidzo zvishomanana zvakaitwa munhamba shomanana yevanhu vane chirwere cheshuga, vanhu vane utano, uye vamwe vane high cholesterol vakacherechedza mafungiro akanaka pamakumbo emakwenzi. Zvidzidzo izvi zvakabatanidza vanhu vachigadzira chero kupi zvako pakati pe 400 mg kusvika 1500 mg wevarume zuva nezuva semafuta, tei kana kuwedzera kwemwedzi mitatu.
Mune zvidzidzo zvishomanana zvakaratidzwa mazano kuti ave akabudirira:
- Zvose zvinokonzerwa neholesterol zvakadzika pakati pe16 ne20 muzana
- LDL cholesterol mazinga akaderedzwa ne12 muzana
- HDL yakasarudzwa neholesterol yakawedzera kusvika kusvika 20 muzana
- Triglycerides yakaderedzwa ne18 muzana
Mune zvimwe zvidzidzo, mazinga emiromo haana kuonekwa seakakanganiswa zvikuru nekugadzira sage.
Sage ine mavara akasiyana-siyana-ane utano hunoita kuti huve nehutachiona hunokonzerwa ne-cholesterol, kusanganisira phytosterols , flavonoids, uye antioxidants zvakadai sedpenoid, carnosic acid, uye polyphenols.
Iwe Unofanirwa Kusanganisira Sage Muviri Wako WePilidid-Kudya Zvokudya Zvishoma Here?
Izvo hazvina zviongorori zvakawanda zvakaongorora kubudirira kwehuchenjeri mukuderedza cholesterol uye triglyceride mazinga, asi mhinduro kubva pane zvidzidzo inooneka ichivimbisa. Kunyange zvazvo pasina hutano hwakasimbiswa hwakagadziriswa pakati pehupenzi uye huchidzikisa mapidhi, iyi yakaderera-mafuta, yakadzika-calori mishonga inogona kuiswa mumoyo-utano hwakanaka-kunyanya kana uri kushandisa nyanzvi kuti uwane zvokudya zvako panzvimbo yekushandisa zvinoshandiswa zvakadai sehotela kana munyu.
Kubika NaSage
Sage ine inonaka inokunda saka inowanzowedzerwa kune zvekudya uye isingashandisi yoga. Iyi miriwo inowanzoshandiswa mune zvakawanda zvezvokudya, saka hauzove nechinetso chekutsvaga muzvitoro zvekudya. Kune marudzi mazhinji ezvokudya unogona kuwanana nemashizha, kusanganisira:
- Wedzera sage kune mapuroteni ako. Iwe unogona kusasa mutsva kana mashizha akaomeswa pamakondohwe akawonda, huku, kana hove usati wapedza kana panguva yekubika kuitira kuti upe zvokudya zvakasvibira, zvinonaka. Ingova nechokwadi chekubvisa mafuta kubva kune mamwe mafuta ekucheka nyama asati apedza.
- Wedzera sage kudivi redivi. Sage inonaka inonaka pane dzimwe nzvimbo. Inzwa wakasununguka kusasa sage pazvipfeko zvako, mishonga, kana nyemba. Chimwe chemadiki chinokwana kuti upe huni hwekuwedzera kune yako divi ndiro.
- Wedzera sage kune zvingwa zvemasikati. Sage inogona kuwedzera tambo yekuzadza mashupine ane chero mafuta e-fat-e-chokusarudza. Kunyange zvazvo mapeji akawanda achidaidzira imwe hafu yepasipuni yemashizha akaomeswa kuti zvive zvakanakisa kunatsva, zvidzidzo zviri pamusoro apa zvakashandisa zvakawanda pane izvi zvinoshandiswa (2 mashupuni maviri emashizha akaomeswa = 1 gramu) kuti vawane cholesterol-kuderedza simba.
Sources:
Kianbakht S, Abasi B, Perham M, et al. Antihyperlipidemic migumisiro yeSalvia officinalis girasi rinobudiswa nevarwere vane hyperlipidemia: chirongwa chekliniki chinotarirwa mapoka maviri-blindbo-controlled. Phytother Res 2011; 25: 1849-1853
Kianbakht S, Dagaghian FH. Kuvandudzwa kweglycemic control uye chimiro cheputi mu hyperlipidemic chirwere chechipiri chirwere cheshuga chinopedza Salvia officinalis L extract leaf. Comp Therap Med 2013; 21: 441-446.
Natural Standard. (2014). Sage [Monograph].
Ninomiya K, Matsuda H, Shimoda H, et al. Carnosic acid, chikwata chitsva chekudzivirira inhibitor kubva kune sage. Bioorgan Med Chem Regai 2004; 14: 1943-1946.
Sa CM, Ramos AA, Azevedo MF, et al. Sage teji kunwa kunovandudza huwandu hwepombi uye antioxidant kudzivirirwa nevanhu. Int J Mol Sci 2009; 10: 3937-3950