Melemo ea 12 ea Bophelo le Ts'ebeliso ea Sage

Litaba

• 1.Holimo ho limatlafatsi tse 'maloa
• 2. E imetsoe ka li-antioxidants
• 3. E kanna ea Ts'ehetsa Bophelo ba Molomo
• 4. E ka Fokotsa Matšoao a ho Ilela Khoeli
• 5. E ka fokotsa maemo a tsoekere ea mali
• 6. E kanna ea Ts'ehetsa Memori le Bophelo ba Brain
• 7. E ka Fokotsa Cholesterol e 'Mpe' ea LDL
• 8. E kanna ea Sireletsa Khahlanong le Mofets'e o Mong
• 9–11. Melemo e meng e ka bang teng ea bophelo bo botle
• 12. Ho bonolo ho e eketsa lijong tsa hau
• Na e na le Litla-morao?
• Ntlha ea Bohlokoa

Sage ke setlama sa mantlha lijong tse fapaneng lefatšeng ka bophara.

Mabitso a eona a mang a kenyelletsa sage e tloaelehileng, sage ea serapeng le Salvia officinalis. Ke ea lelapa la koena, hammoho le litlama tse ling tse kang oregano, rosemary, basil le thyme ().

Sage e na le monko o monate le tatso ea lefats'e, ke ka hona e sebelisoang hanyane ka hanyane. Leha ho le joalo, e tletse mefuta e fapaneng ea limatlafatsi le metsoako ea bohlokoa.

Sage e boetse e sebelisoa e le moemeli oa tlhaho oa ho hloekisa, chefo e bolaeang likokonyana le moetlo moeeng o chesang kapa o chesa.

Setlama sena se setala se fumaneha se le foreshe, se omisitsoe kapa se entsoe ka oli - 'me se na le melemo e mengata ea bophelo bo botle.

Mona ke melemo e 12 e makatsang ea bophelo ba sage.

1.Holimo ho limatlafatsi tse 'maloa

Sage e na le tekanyetso e nepahetseng ea livithamini le liminerale.

Teaspoon e le 'ngoe (0,7 grams) ea sage ea fatše e na le ():

• Lik'halori: 2
• Liprotheine: 0,1 dikgerama
• Li-carb: 0,4 dikgerama
• Mafura: 0,1 dikgerama
• Vithamine K: 10% ea ts'ebeliso ea letsatsi le letsatsi (RDI)
• Tšepe: 1.1% ea RDI
• Vithamine B6: 1.1% ea RDI
• Khalsiamo: 1% ea RDI
• Manganese: 1% ea RDI

Joalokaha u bona, lipalo tse seng kae tsa masene li 10% ea vithamine K ea hau ea letsatsi le letsatsi e hloka ().

Sage e boetse e na le magnesium, zinc, koporo le livithamine A, C le E.

Ho feta moo, senoko sena se nkhang hamonate se na le acid e nang le caffeic, chlorogenic acid, rosmarinic acid, ellagic acid le rutin - tseo kaofela li phethang karolo ea bohlokoa litlamong tsa tsona tsa bophelo bo botle ().

Kaha e sebelisoa ka bongata bo fokolang, sage e fana feela ka li-carbs, li-calories, protheine le fiber.

Kakaretso Sage e na le limatlafatsi tse ngata - haholo vithamine K - leha e na le lik'hilojule tse tlase. Teaspoon e le 'ngoe (0,7 grams) e ithorisa ka 10% ea litlhoko tsa hau tsa letsatsi le letsatsi tsa vithamine K.

2. E imetsoe ka li-antioxidants

Li-antioxidants ke limolek'hule tse thusang ho matlafatsa ts'ireletso ea 'mele oa hau, li fokotsa li-radicals tse ka bang kotsi tse amanang le mafu a sa foleng ().

Sage e na le li-polyphenols tse fetang 160, e leng metsoako ea lik'hemik'hale e thehiloeng limela e sebetsang e le li-antioxidants 'meleng oa hau ().

Chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid le rutin - tsohle tse fumanoang ho sage - li hokahane le melemo e khahlisang ea bophelo bo botle, joalo ka kotsi e tlase ea mofets'e le ntlafatso ea ts'ebetso ea boko le mohopolo (,).

Phuputso e 'ngoe e fumane hore ho noa kopi e le' ngoe (240 ml) ea tee ea sage habeli ka letsatsi ho ekelitse ts'ireletso ea antioxidant. E boetse e theotse k'holeseterole e akaretsang le "cholesterol" e "mpe", hape e phahamisitse "cholesterol" ea HDL "e ntle".

Kakaretso Sage e na le li-antioxidants tse amanang le melemo e 'maloa ea bophelo bo botle, ho kenyelletsa ts'ebetso e ntlafetseng ea boko le kotsi e tlase ea mofetše.

3. E kanna ea Ts'ehetsa Bophelo ba Molomo

Sage e na le litlamorao tsa lithibela-mafu, tse ka fokotsang likokoana-hloko tse khothalletsang lejoe la meno.

Phuputsong e 'ngoe, ho hlatsoa molomo ho thehiloe ho sage ho bonts'itsoe ho bolaea file ea Li-mutans tsa Streptococcus baktheria, e tummeng ka ho baka likoti tsa meno (,).

Phuputsong ea "tube-test", oli ea bohlokoa e thehiloeng ho ba bohlale e bontšitsoe e bolaea le ho emisa ho ata ha Candida albicans, fungus e ka bakang likoti (,).

Tlhahlobo e 'ngoe e hlokometse hore sage e ka phekola tšoaetso ea' metso, mathopa a meno, marenene a tšoaelitsoeng le liso tsa molomo. Leha ho le joalo, lipatlisiso tse ling tsa batho lia hlokahala ho etsa likhothaletso tse felletseng (11).

Kakaretso Sage e na le thepa ea likokoana-hloko e ka bolaeang likokoana-hloko tse khothalletsang kholo ea lejoe la meno.

4. E ka Fokotsa Matšoao a ho Ilela Khoeli

Nakong ea ho khaotsa ho ilela khoeli, 'mele oa hau o theoha ka tlhaho ho hormone ea estrogen. Sena se ka baka matšoao a fapaneng a sa thabiseng.

Matšoao a kenyelletsa ho chesa ho chesang, ho fufuleloa ho feteletseng, ho omella ka botšehaling le ho teneha habonolo.

Sage e tloaelehileng e ne e tloaetse ho sebelisoa ho fokotsa matšoao a ho ilela khoeli ().

Ho lumeloa hore metsoako ea sage e na le thepa e kang ea estrogen, e ba lumellang ho ikamahanya le li-receptor tse itseng bokong ba hau ho thusa ho ntlafatsa mohopolo le ho phekola ho chesa le ho fufuleloa ho fetelletseng ().

Phuputsong e 'ngoe, ts'ebeliso ea letsatsi le leng le le leng ea tlatsetso ea sage e fokolitse palo le matla a mahlaseli a chesang nakong ea libeke tse robeli ().

Kakaretso Sage e ka thusa ho fokotsa matla le makhetlo a matšoao a ho khaotsa ho ilela khoeli, joalo ka ho chesa le ho teneha habonolo.

5. E ka fokotsa maemo a tsoekere ea mali

Makhasi a sage a tloaelehileng a sebelisitsoe ka tloaelo e le pheko khahlano le lefu la tsoekere.

Patlisiso ea batho le ea liphoofolo e bonts'a hore e ka thusa ho theola maemo a tsoekere maling.

Phuputsong e 'ngoe, ho ntšoa ha masene ho fokolitse maemo a tsoekere ea mali ho likhoto tse nang le lefu la tsoekere la mofuta oa 1 ka ho etsa hore ho amoheloe motho ea itseng. Ha mokelikeli ona o sebelisoa, o ka thusa ho hlakola mafura a mangata a mangata maling, e leng se tla ntlafatsa kutloisiso ea insulin (,).

Phuputso e 'ngoe ho litoeba tse nang le lefu la tsoekere la mofuta oa 2 e fumane hore tee ea sage e sebetsa joalo ka metformin - setlhare se laetsoeng ho sebetsana le tsoekere maling ho batho ba nang le lefu le tšoanang ().

Ho batho, ho hlahisitsoe lekhasi la sage ho theola tsoekere maling le ho ntlafatsa kutloisiso ea insulin ka phello e ts'oanang le rosiglitazone, sethethefatsi se seng se khahlanong le lefu la tsoekere ().

Leha ho le joalo, ho ntse ho se na bopaki bo lekaneng ba ho khothaletsa sage joalo ka kalafo ea lefu la tsoekere. Ho hlokahala lipatlisiso tse ling tsa batho.

Kakaretso Le ha masene a ka theola tsoekere maling ka ho eketsa kutloisiso ea insulin, lipatlisiso tsa batho tse ngata lia hlokahala.

6. E kanna ea Ts'ehetsa Memori le Bophelo ba Brain

Sage e ka thusa ho ts'ehetsa boko le mohopolo ka litsela tse 'maloa.

Bakeng sa le leng, e jere metsoako e ka sebetsang joalo ka li-antioxidants, tse bonts'itsoeng ho koetlisa sistimi ea hau ea ts'ireletso ea boko (,).

Ho bonahala hape ho emisa ho senyeha ha lik'hemik'hale messenger acetylcholine (ACH), e nang le seabo mohopolong. Maemo a ACH a bonahala a oela lefung la Alzheimer's (,).

Phuputsong e 'ngoe, barupeluoa ba 39 ba nang le lefu la Alzheimer le bobebe ho isa boholong ba jele marotholi a 60 (2 ml) ea tlatsetso ea sage extract kapa placebo letsatsi le letsatsi ka likhoeli tse' ne.

Ba nkang karolo ea sage ba sebelitse betere litekong tse lekanyang mohopolo, ho rarolla mathata, ho beha mabaka le bokhoni bo bong ba kutloisiso ().

Ho batho ba baholo ba phetseng hantle, bohlale bo bontšitsoe ho ntlafatsa mohopolo ka tekanyetso e tlase. Litekanyetso tse phahameng li boetse li phahamisitse maikutlo le ho eketsa ho falimeha, khutso le khotsofalo ().

Ho batho ba baholo le ba baholo, bohlale bo bonahala bo ntlafatsa mohopolo le ts'ebetso ea boko (,).

Kakaretso Liphuputso li bonts'a hore bohlale bo ka ntlafatsa mohopolo, ts'ebetso ea boko le matšoao a lefu la Alzheimer's.

7. E ka Fokotsa Cholesterol e 'Mpe' ea LDL

Motsotso o mong le o mong, batho ba fetang a le mong US ba bolaoa ke lefu la pelo ().

Cholesterol e phahameng "e mpe" ke sesosa sa kotsi sa lefu la pelo, se amang motho a le mong ho ba bararo ba Maamerika ().

Sage e ka thusa ho theola k'holeseterole e "mpe" ea LDL, e ka kenang methapong ea hau mme e ka baka tšenyo.

Phuputsong e 'ngoe, ho noa tee ea sage habeli ka letsatsi ho theola "cholesterol" e mpe ea "LDL" le "cholesterol" e felletseng ea mali ha e ntse e phahamisa "cholesterol" e ntle ea HDL kamora libeke tse peli feela ().

Lithuto tse ling tse 'maloa tsa batho li bonts'a phello e ts'oanang le tlhahiso ea sage (,,).

Kakaretso Ho amoheloa ha lihlahisoa tsa sage le sage ho bonts'itsoe ho theola maemo a "mpe" a LDL cholesterol le ho phahamisa li "cholesterol" tse "ntle" tsa HDL.

8. E kanna ea Sireletsa Khahlanong le Mofets'e o Mong

Kankere ke sesosa se ka sehloohong sa lefu moo lisele li hola ka mokhoa o sa tloaelehang.

Ho khahlisang ke hore lithuto tsa li-test-tube li bonts'a hore sage e ka loants'a mefuta e meng ea mofets'e, ho kenyelletsa ea molomo, kolone, sebete, molomo oa popelo, letsoele, letlalo le liphio (,,,,,,,,,,),.

Lithutong tsena, lisebelisoa tsa sage ha li hatelle feela kholo ea lisele tsa mofets'e empa li boetse li hlohlelletsa lefu la sele.

Le ha lipatlisiso tsena li khothatsa, lithuto tsa batho lia hlokahala ho fumana hore na sage e sebetsa hantle ho loantseng mofetše bathong.

Kakaretso Thupelo ea liteko le phoofolo e fana ka maikutlo a hore sage a kanna a loantša lisele tse itseng tsa mofets'e, leha lipatlisiso tsa batho li hlokahala.

9–11. Melemo e meng e ka bang teng ea bophelo bo botle

Sage le metsoako ea eona li hokahane le melemo e meng e mengata ea bophelo bo botle.

Leha ho le joalo, melemo ena ha e so batlisisoe haholo.

1. E ka fokotsa lets'ollo: Sage e ncha ke pheko ea setso ea letshollo. Liphuputso tsa lipompo tsa liteko le tsa liphoofolo li fumane hore e na le metsoako e ka fokotsang letšollo ka ho phomotsa mala a hao (41, 42).
2. E kanna ea ts'ehetsa bophelo bo botle ba masapo: Vithamine K, eo sage e fanang ka eona ka bongata, e bapala karolo ea bophelo bo botle ba masapo. Ho haella ha vithamine ena ho amahanngoa le ho fokotsa masapo le ho robeha ha masapo (2,).
3. E kanna ea loants'a botsofali ba letlalo: Liphuputso tse 'maloa tsa li-test-tube li fana ka maikutlo a hore metsoako ea sage e ka thusa ho loants'a matšoao a botsofali, joalo ka makhopo (,).

Kakaretso Sage e hokahantsoe le melemo e meng e ka bang teng ea bophelo bo botle, joalo ka ho imolla letshollo, ho ts'ehetsa bophelo ba masapo le ho loants'a botsofali ba letlalo.

12. Ho bonolo ho e eketsa lijong tsa hau

Sage e tla ka mefuta e mengata mme e ka sebelisoa ka mekhoa e fapaneng.

Makhasi a sage a sa tsoa khuoa a na le tatso e matla 'me a sebelisoa hamolemo lijaneng.

Mona ke litsela tse ling tseo u ka kenyang bohlale bo bocha lijong tsa hau:

• Fafatsa joaloka khabiso ka sopho.
• Kopanya ho kenella ka lijana tse halikiloeng.
• Kopanya makhasi a khethiloeng le botoro ho etsa botoro ea sage.
• Kenya makhasi a khethiloeng ho mongobo oa langa le le lej.
• Sebeletsa mahe ka omelet.

Sage e omisitsoeng hangata e khethoa ke baapehi mme e ea fatše, e hohla kapa ka makhasi a felletseng.

Mona ke mekhoa e meng eo u ka sebelisang sage e omisitsoeng ka eona.

• Joaloka lesapo la nama.
• E le noka ea meroho e halikiloeng.
• E kopantsoe le litapole tse khotliloeng kapa squash bakeng sa tatso ea lefatše.

U ka reka lihlahisoa tsa mahlale, joalo ka tee ea sage le litlatsetso tsa mahlale a sage.

Kakaretso Sage e sebetsa ka mokhoa o makatsang ebile ho bonolo ho e eketsa ho sopho, sechu le lijana tse besitsoeng. E fumaneha e sa tsoa khuoa, e omisitsoeng kapa e katiloeng fatše.

Na e na le Litla-morao?

Sage e nkuoa e bolokehile ntle le litla-morao tse tlalehiloeng ().

Leha ho le joalo, batho ba bang ba tšoenyehile ka thujone, kompone e fumanoang ho sage e tloaelehileng. Phuputso ea liphoofolo e fumane hore tekanyetso e phahameng ea thujone e kanna ea ba chefo bokong ().

Seo se boletse, ha ho na bopaki bo botle ba hore thujone e chefo ho batho ().

Ho feta moo, ho batla ho le thata ho sebelisa chefo e ngata ea thujone ka lijo. Leha ho le joalo, ho noa tee e ngata ea sage kapa ho noa lioli tsa bohlokoa - tse lokelang ho qojoa ka tsela efe kapa efe - ho ka ba le litlamorao tse chefo.

Ho ba ka lehlakoreng le bolokehileng, fokotsa ts'ebeliso ea tee ea sage ho linoelo tse 3-6 ka letsatsi ().

Ho seng joalo, haeba u amehile ka thujone ho sage e tloaelehileng, u ka sebelisa sage ea Spain ho fapana, kaha ha e na thujone ().

Kakaretso Sage e bolokehile hore e ka jeoa ebile ha e na litla-morao tse tlalehiloeng, leha ho ja lioli tsa bohlokoa tsa sage kapa tee e ngata haholo ea sage ho ka amahanngoa le litlamorao.

Ntlha ea Bohlokoa

Sage ke setlama se nang le melemo e 'maloa e ts'episang ea bophelo bo botle.

E na le li-antioxidants tse ngata ebile e ka thusa ho ts'ehetsa bophelo bo botle ba molomo, ho thusa tšebetso ea boko le ho fokotsa tsoekere maling le li-cholesterol.

Linoko tsena tse tala li boetse li le bonolo ho li eketsa hoo e batlang e le sejana se monate. E ka natefeloa e le ncha, e omisitsoe kapa e le tee.