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[title] => Je li kurkuma dobra za mršavljenje? Prije nego što posegnete za njom, trebate znati ove stvari
[alias] => je-li-kurkuma-dobra-za-mrsavljenje-prije-nego-sto-posegnete-za-njom-trebate-znati-ove-stvari
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Kurkuma je vjerojatno na vrhu popisa najpopularnijih začina za jačanje općeg zdravlja i imuniteta. U kafićima je sve češće u ponudi cafe latte s kurkumom ili dobrim starim kapučinom, a tablete kurkume u izlozima ljekarni obećavaju pomoć u podizanju imuniteta. Prah zlatne boje drevni je začin koji se koristi u curryju, a u ajurvedskim lijekovima kao protuupalna tvar. No, nedavna istraživanja pokazuju da bi kurkuma mogla biti dobra pomoć i u mršavljenju. Sadrži bioaktivne spojeve - kurkuminoide, od kojih je najaktivniji kurkumin. To je polifenol koji kurkumi daje svjetložutu boju, no vjeruje se da pomaže u liječenju nekoliko upalnih stanja, metaboličkog sindroma, artritisa, anksioznosti i hiperlipidemije, piše Živim.
Nedavno su na Iranskom institutu za zdravlje objavili i da antioksidativna i protuupalna svojstva kurkume, koja potječu iz kurkumina, pomažu u mršavljenju. Nekoliko studija na životinjama sugerira da kurkumin može ograničiti debljanje i poboljšati osjetljivost na inzulin. Kada je tijelo osjetljivo na inzulin, može lako koristiti glukozu kao energiju za tjelesne funkcije i pohraniti je kao glikogen u mišićima i jetri za kasniju uporabu.
---
---
Može smanjiti kroničnu upalu
Također izvješće “Kurkumin i pretilost” iz 2013. otkriva da polifenol suzbija kroničnu upalu u tjelesnom masnom tkivu. Ovi kronični problemi s upalama obično se nalaze kod debelih ili pretilih osoba. A kurkumin pomiješan s piperinom može smanjiti tjelesnu masnoću. Stoga se uz kurkumu savjetuje uvijek dodati malo papra. Piperin, aktivni sastojak crnog papra, može povećati apsorpciju kurkumina za gotovo 2000 posto, a kada se kombiniraju, može pomoći u mršavljenju. Studija na životinjama iz 2015. otkrila je da kombinacija kurkumina i piperina može povećati gubitak tjelesne masti i sniziti upalne markere uzrokovane prehranom s visokim udjelom masti. Iako ove studije pokazuju obećavajuće rezultate, potrebno je provesti i istraživanja na ljudima da bismo u potpunosti razumjeli učinke kurkumina na mršavljenje.
Oporavak mišića
Kurkumin je također pokazao ohrabrujuće rezultate u oporavku od bolova u mišićima povezanim s vježbanjem. A vježbanje je, uz reguliranje unosa hrane, jedna od bitnih sastavnica mršavljenja.
Koliko kurkume dnevno
Ne postoji službena preporuka za dnevnu količinu kurkume koju možete uzimati, a posebno za mršavljenje. Za neke ljude kurkuma može imati štetne učinke koji se manifestiraju kao mučnina ili iritacija kože. No, općenito se sigurnim smatra unos 1,4 mg kurkumina po kilogramu tjelesne mase na dan, prema Zajedničkom stručnom odboru FAO-a i SZO-a za prehrambene aditive. Kurkumin je topiv u mastima i može se bolje apsorbirati kada se konzumira s mastima. Kurkuma se može kombinirati s maslinovim i kokosovim uljem te bilo kojom drugom masnoćom koja vam se čini prikladna. U indijskoj kuhinji je među glavnim sastojcima, često se dodaje curryjima i jelima s lećom (dalima). Također se dodaje u toplo mlijeko (zlatno mlijeko) i pije kao kućni lijek za šmrcanjev
---
---
Mlijeko od kurkume
Iako kurkuma s mlijekom može pomoći u mršavljenju, evo nekoliko savjeta kako biste bili sigurni da je vaše mlijeko od kurkume učinkovito kao napitak za mršavljenje.
- Izbjegavajte dodavanje previše zaslađivača u mlijeko od kurkume poput šećera i meda jer su oni visoko na ljestvici glikemijskog indeksa i dovest će do naglog porasta šećera u krvi.
- Kave s kurkumom kupljene u kafićima mogu biti pune kalorija iz zaslađivača i vrhnja.
- Ako pokušavate smršavjeti, bolje je koristiti obrano umjesto punomasnog mlijeka. Također možete razrijediti piće vodom kako biste smanjili broj kalorija.
- Pokušajte kombinirati kurkumu sa zdrobljenim crnim paprom i đumbirom jer imaju visok termogeni učinak na tijelo, tj. pomažu u sagorijevanju masti.
---
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Kurkuma je vjerojatno na vrhu popisa najpopularnijih začina za jačanje općeg zdravlja i imuniteta. U kafićima je sve češće u ponudi cafe latte s kurkumom ili dobrim starim kapučinom, a tablete kurkume u izlozima ljekarni obećavaju pomoć u podizanju imuniteta. Prah zlatne boje drevni je začin koji se koristi u curryju, a u ajurvedskim lijekovima kao protuupalna tvar. No, nedavna istraživanja pokazuju da bi kurkuma mogla biti dobra pomoć i u mršavljenju. Sadrži bioaktivne spojeve - kurkuminoide, od kojih je najaktivniji kurkumin. To je polifenol koji kurkumi daje svjetložutu boju, no vjeruje se da pomaže u liječenju nekoliko upalnih stanja, metaboličkog sindroma, artritisa, anksioznosti i hiperlipidemije, piše Živim.
Nedavno su na Iranskom institutu za zdravlje objavili i da antioksidativna i protuupalna svojstva kurkume, koja potječu iz kurkumina, pomažu u mršavljenju. Nekoliko studija na životinjama sugerira da kurkumin može ograničiti debljanje i poboljšati osjetljivost na inzulin. Kada je tijelo osjetljivo na inzulin, može lako koristiti glukozu kao energiju za tjelesne funkcije i pohraniti je kao glikogen u mišićima i jetri za kasniju uporabu.
---
---
Može smanjiti kroničnu upalu
Također izvješće “Kurkumin i pretilost” iz 2013. otkriva da polifenol suzbija kroničnu upalu u tjelesnom masnom tkivu. Ovi kronični problemi s upalama obično se nalaze kod debelih ili pretilih osoba. A kurkumin pomiješan s piperinom može smanjiti tjelesnu masnoću. Stoga se uz kurkumu savjetuje uvijek dodati malo papra. Piperin, aktivni sastojak crnog papra, može povećati apsorpciju kurkumina za gotovo 2000 posto, a kada se kombiniraju, može pomoći u mršavljenju. Studija na životinjama iz 2015. otkrila je da kombinacija kurkumina i piperina može povećati gubitak tjelesne masti i sniziti upalne markere uzrokovane prehranom s visokim udjelom masti. Iako ove studije pokazuju obećavajuće rezultate, potrebno je provesti i istraživanja na ljudima da bismo u potpunosti razumjeli učinke kurkumina na mršavljenje.
Oporavak mišića
Kurkumin je također pokazao ohrabrujuće rezultate u oporavku od bolova u mišićima povezanim s vježbanjem. A vježbanje je, uz reguliranje unosa hrane, jedna od bitnih sastavnica mršavljenja.
Koliko kurkume dnevno
Ne postoji službena preporuka za dnevnu količinu kurkume koju možete uzimati, a posebno za mršavljenje. Za neke ljude kurkuma može imati štetne učinke koji se manifestiraju kao mučnina ili iritacija kože. No, općenito se sigurnim smatra unos 1,4 mg kurkumina po kilogramu tjelesne mase na dan, prema Zajedničkom stručnom odboru FAO-a i SZO-a za prehrambene aditive. Kurkumin je topiv u mastima i može se bolje apsorbirati kada se konzumira s mastima. Kurkuma se može kombinirati s maslinovim i kokosovim uljem te bilo kojom drugom masnoćom koja vam se čini prikladna. U indijskoj kuhinji je među glavnim sastojcima, često se dodaje curryjima i jelima s lećom (dalima). Također se dodaje u toplo mlijeko (zlatno mlijeko) i pije kao kućni lijek za šmrcanjev
---
---
Mlijeko od kurkume
Iako kurkuma s mlijekom može pomoći u mršavljenju, evo nekoliko savjeta kako biste bili sigurni da je vaše mlijeko od kurkume učinkovito kao napitak za mršavljenje.
- Izbjegavajte dodavanje previše zaslađivača u mlijeko od kurkume poput šećera i meda jer su oni visoko na ljestvici glikemijskog indeksa i dovest će do naglog porasta šećera u krvi.
- Kave s kurkumom kupljene u kafićima mogu biti pune kalorija iz zaslađivača i vrhnja.
- Ako pokušavate smršavjeti, bolje je koristiti obrano umjesto punomasnog mlijeka. Također možete razrijediti piće vodom kako biste smanjili broj kalorija.
- Pokušajte kombinirati kurkumu sa zdrobljenim crnim paprom i đumbirom jer imaju visok termogeni učinak na tijelo, tj. pomažu u sagorijevanju masti.
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11. svibanj 2024 16:29
