{"id":17225,"date":"2024-07-10T15:29:47","date_gmt":"2024-07-10T13:29:47","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=17225"},"modified":"2024-08-28T13:41:42","modified_gmt":"2024-08-28T11:41:42","slug":"jak-zwiekszyc-biodostepnosc-kurkuminy","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/","title":{"rendered":"Jak zwi\u0119kszy\u0107 biodost\u0119pno\u015b\u0107 kurkuminy?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#Czym_jest_biodostepnosc\" >Czym jest biodost\u0119pno\u015b\u0107?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#Metody_zwiekszania_biodostepnosci_kurkuminy\" >Metody zwi\u0119kszania biodost\u0119pno\u015bci kurkuminy<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#1_Dodanie_piperyny_czarny_pieprz\" >1. Dodanie piperyny (czarny pieprz)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#2_Spozywanie_kurkuminy_z_tluszczami\" >2. Spo\u017cywanie kurkuminy z t\u0142uszczami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#3_Uzycie_technologii_liposomalnej\" >3. U\u017cycie technologii liposomalnej<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#4_Kombinacja_z_lecytyna\" >4. Kombinacja z lecytyn\u0105<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#5_Fermentacja\" >5. Fermentacja<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#Praktyczne_wskazowki\" >Praktyczne wskaz\u00f3wki<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#1_Kurkuma_w_codziennej_diecie\" >1. Kurkuma w codziennej diecie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#2_Suplementy_kurkuminy_z_dodatkami\" >2. Suplementy kurkuminy z dodatkami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#3_Regularne_spozywanie\" >3. Regularne spo\u017cywanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#Podsumowanie\" >Podsumowanie<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/swiatsupli.pl\/blog\/jak-zwiekszyc-biodostepnosc-kurkuminy\/#Bibliografia\" >Bibliografia<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kurkuma, a w szczeg\u00f3lno\u015bci jej g\u0142\u00f3wny sk\u0142adnik aktywny &#8211; kurkumina, jest znana ze swoich licznych korzy\u015bci zdrowotnych, w tym w\u0142a\u015bciwo\u015bci przeciwzapalnych, antyoksydacyjnych i przeciwnowotworowych. Jednak jednym z g\u0142\u00f3wnych wyzwa\u0144 zwi\u0105zanych z kurkumin\u0105 jest jej niska biodost\u0119pno\u015b\u0107, co oznacza, \u017ce organizm ma trudno\u015bci z wch\u0142anianiem i wykorzystywaniem tego zwi\u0105zku. W tym artykule om\u00f3wimy r\u00f3\u017cne metody zwi\u0119kszania biodost\u0119pno\u015bci kurkuminy, aby maksymalnie wykorzysta\u0107 jej korzy\u015bci zdrowotne.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Czym_jest_biodostepnosc\"><\/span>Czym jest biodost\u0119pno\u015b\u0107?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Biodost\u0119pno\u015b\u0107 odnosi si\u0119 do ilo\u015bci substancji, kt\u00f3ra po spo\u017cyciu jest faktycznie wch\u0142aniana do krwiobiegu i staje si\u0119 dost\u0119pna dla organizmu do wykorzystania. Poniewa\u017c niska biodost\u0119pno\u015b\u0107 kurkuminy wynika z jej szybkiego metabolizmu w w\u0105trobie i jelitach oraz jej s\u0142abej rozpuszczalno\u015bci w wodzie, trzeba stosowa\u0107 inne substancje by poprawi\u0107 jej wch\u0142anialno\u015b\u0107. Jest to jedna z najcz\u0119\u015bciej pomijanych przez laik\u00f3w informacji a jest kluczowa by dobrze dobra\u0107 preparat, dlatego te\u017c warto si\u0119 przyjrze\u0107 temu bli\u017cej.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metody_zwiekszania_biodostepnosci_kurkuminy\"><\/span>Metody zwi\u0119kszania biodost\u0119pno\u015bci kurkuminy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"601\" height=\"401\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/07\/cu-1.png\" alt=\"\" class=\"wp-image-17190\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/07\/cu-1.png 601w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/07\/cu-1-300x200.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2024\/07\/cu-1-360x240.png 360w\" sizes=\"auto, (max-width: 601px) 100vw, 601px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-left\"><span class=\"ez-toc-section\" id=\"1_Dodanie_piperyny_czarny_pieprz\"><\/span>1. <strong>Dodanie piperyny (czarny pieprz)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Piperyna, zwi\u0105zek wyst\u0119puj\u0105cy w czarnym pieprzu, jest jedn\u0105 z najskuteczniejszych metod zwi\u0119kszania biodost\u0119pno\u015bci kurkuminy. Warto zauwa\u017cy\u0107, \u017ce badania wykaza\u0142y, \u017ce piperyna mo\u017ce zwi\u0119kszy\u0107 biodost\u0119pno\u015b\u0107 kurkuminy nawet o 2000%. Piperyna dzia\u0142a poprzez hamowanie metabolizmu kurkuminy w w\u0105trobie, co pozwala jej d\u0142u\u017cej kr\u0105\u017cy\u0107 w organizmie. Dlatego warto te substancje bra\u0107 w zestawie. Jednak\u017ce mo\u017cna si\u0119 posun\u0105\u0107 do prostego tricku aby sobie pom\u00f3c.<\/p>\n\n\n\n<p><strong>Przyk\u0142ad:<\/strong> Dodanie szczypty czarnego pieprzu do potraw z kurkum\u0105 lub wybieranie suplement\u00f3w zawieraj\u0105cych zar\u00f3wno kurkumin\u0119, jak i piperyn\u0119.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Spozywanie_kurkuminy_z_tluszczami\"><\/span>2. <strong>Spo\u017cywanie kurkuminy z t\u0142uszczami<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Kurkuma jest rozpuszczalna w t\u0142uszczach, co oznacza, \u017ce jej biodost\u0119pno\u015b\u0107 mo\u017ce zosta\u0107 zwi\u0119kszona poprzez spo\u017cywanie jej razem z t\u0142uszczami. T\u0142uszcze pomagaj\u0105 kurkuminie przemieszcza\u0107 si\u0119 przez b\u0142ony kom\u00f3rkowe i zwi\u0119kszaj\u0105 jej wch\u0142anianie w jelitach, dlatego warto je razem \u0142\u0105czy\u0107.<\/p>\n\n\n\n<p><strong>Przyk\u0142ad:<\/strong> Gotowanie kurkumy z olejem kokosowym, oliw\u0105 z oliwek lub mas\u0142em klarowanym (ghee) lub przyjmowanie suplement\u00f3w kurkuminy z posi\u0142kami zawieraj\u0105cymi t\u0142uszcze jest doskona\u0142ym pomys\u0142em by zyska\u0107 to co najcenniejsze w tej substancji.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Uzycie_technologii_liposomalnej\"><\/span> 3. <strong>U\u017cycie technologii liposomalnej<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Aby zilustrowa\u0107, liposomy to mikroskopijne kulki t\u0142uszczu, kt\u00f3re mog\u0105 otacza\u0107 kurkumin\u0119, zwi\u0119kszaj\u0105c jej biodost\u0119pno\u015b\u0107. Technologia liposomalna chroni kurkumin\u0119 przed degradacj\u0105 w przewodzie pokarmowym i u\u0142atwia jej wch\u0142anianie przez kom\u00f3rki.<\/p>\n\n\n\n<p><strong>Przyk\u0142ad:<\/strong> Wybieranie suplement\u00f3w kurkuminy, kt\u00f3re wykorzystuj\u0105 technologi\u0119 liposomaln\u0105.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kombinacja_z_lecytyna\"><\/span> 4. <strong>Kombinacja z lecytyn\u0105<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Lecytyna to substancja t\u0142uszczowa, kt\u00f3ra mo\u017ce tworzy\u0107 emulsje z kurkumin\u0105, zwi\u0119kszaj\u0105c jej rozpuszczalno\u015b\u0107 w wodzie i biodost\u0119pno\u015b\u0107. Lecytyna r\u00f3wnie\u017c pomaga r\u00f3wnie\u017c stabilizowa\u0107 kurkumin\u0119 i chroni\u0107 j\u0105 przed degradacj\u0105.<\/p>\n\n\n\n<p><strong>Przyk\u0142ad:<\/strong> Spo\u017cywanie kurkuminy w po\u0142\u0105czeniu z lecytyn\u0105 lub wybieranie suplement\u00f3w, kt\u00f3re zawieraj\u0105 lecytyn\u0119.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Fermentacja\"><\/span>5. <strong>Fermentacja<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Fermentacja kurkumy mo\u017ce zwi\u0119kszy\u0107 biodost\u0119pno\u015b\u0107 kurkuminy poprzez przekszta\u0142canie jej w bardziej przyswajalne formy. Proces fermentacji rozk\u0142ada kurkumin\u0119 na mniejsze cz\u0105steczki, kt\u00f3re s\u0105 \u0142atwiej wch\u0142aniane przez organizm.<\/p>\n\n\n\n<p><strong>Przyk\u0142ad:<\/strong> Wybieranie suplement\u00f3w kurkuminy, kt\u00f3re przesz\u0142y proces fermentacji.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Praktyczne_wskazowki\"><\/span>Praktyczne wskaz\u00f3wki<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-left\"><span class=\"ez-toc-section\" id=\"1_Kurkuma_w_codziennej_diecie\"><\/span><a href=\"https:\/\/swiatsupli.pl\/szukane?s=Kurkuma+kurkumina&amp;utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Jak_zwi%C4%99kszy%C4%87_biodost%C4%99pno%C5%9B%C4%87_kurkuminy%3F\" target=\"_blank\" aria-label=\"1. Kurkuma w codziennej diecie (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">1. <strong>Kurkuma w codziennej diecie<\/strong><\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Dodawanie kurkumy do codziennych posi\u0142k\u00f3w mo\u017ce by\u0107 prostym i skutecznym sposobem na zwi\u0119kszenie spo\u017cycia kurkuminy. U\u017cywaj kurkumy jako przyprawy do da\u0144 mi\u0119snych, warzywnych, zup, sos\u00f3w i smoothie.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Suplementy_kurkuminy_z_dodatkami\"><\/span>2. <strong>Suplementy kurkuminy z dodatkami<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Wybieraj\u0105c suplementy kurkuminy, zwr\u00f3\u0107 uwag\u0119 na te, kt\u00f3re zawieraj\u0105 dodatki zwi\u0119kszaj\u0105ce biodost\u0119pno\u015b\u0107, takie jak piperyna, lecytyna lub kt\u00f3re wykorzystuj\u0105 technologi\u0119 liposomaln\u0105.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Regularne_spozywanie\"><\/span>3. <strong>Regularne spo\u017cywanie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Aby maksymalnie wykorzysta\u0107 korzy\u015bci zdrowotne kurkuminy, wa\u017cne jest jej regularne spo\u017cywanie, dlatego w\u0142\u0105cz kurkumin\u0119 do swojej codziennej diety lub przyjmuj suplementy zgodnie z zaleceniami producenta.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Podsumowanie\"><\/span>Podsumowanie<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Kurkuma i jej g\u0142\u00f3wny sk\u0142adnik aktywny, kurkumina, oferuj\u0105 liczne korzy\u015bci zdrowotne, ale ich niska biodost\u0119pno\u015b\u0107 stanowi wyzwanie. Na szcz\u0119\u015bcie istnieje wiele metod, kt\u00f3re mog\u0105 pom\u00f3c zwi\u0119kszy\u0107 biodost\u0119pno\u015b\u0107 kurkuminy, w tym dodanie piperyny, spo\u017cywanie kurkuminy z t\u0142uszczami, wykorzystanie technologii liposomalnej, kombinacja z lecytyn\u0105 oraz fermentacja. Poniewa\u017c wybieraj\u0105c odpowiednie metody i produkty, mo\u017cna maksymalnie wykorzysta\u0107 korzy\u015bci zdrowotne kurkuminy i poprawi\u0107 swoje zdrowie.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bibliografia\"><\/span>Bibliografia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>1. Anand, P., Kunnumakkara, A. B., Newman, R. A., &amp; Aggarwal, B. B. (2007)<\/strong>. Bioavailability of curcumin: problems and promises. Molecular Pharmaceutics, 4(6), 807-818.<\/p>\n\n\n\n<p><strong>2. Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., &amp; Srinivas, P. S. (1998)<\/strong>. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(4), 353-356.<\/p>\n\n\n\n<p><strong>3. Prasad, S., Tyagi, A. K., &amp; Aggarwal, B. B. (2014)<\/strong>. Recent developments in delivery, bioavailability, absorption and metabolism of curcumin: the golden pigment from golden spice. Cancer Research and Treatment: Official Journal of Korean Cancer Association, 46(1), 2-18.<\/p>\n\n\n\n<p><strong>4. Shah, B., &amp; Daver, S. (2013)<\/strong>. The role of curcumin in the treatment of skin diseases. International Journal of Dermatology, 52(4), 384-392.<\/p>\n\n\n\n<p><strong>5. Sasaki, H., Sunagawa, Y., Takahashi, K., Imaizumi, A., Fukuda, H., Hashimoto, T., &#8230; &amp; Wada, H. (2011)<\/strong>. Innovative preparation of curcumin for improved oral bioavailability. Biological and Pharmaceutical Bulletin, 34(5), 660-665.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Czy wiesz \u017ce kurkumina wp\u0142ywa pozytywnie na jako\u015b\u0107 Zdrowia?<br \/>\nCzy wiesz jak zwi\u0119kszy\u0107 biodost\u0119pno\u015b\u0107 Kurkuminy?<\/p>\n","protected":false},"author":6,"featured_media":17227,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[26,1382,1384,1380,1393],"tags":[1677,1838,1844,1437,42],"class_list":{"0":"post-17225","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta","8":"category-odchudzanie-dieta","9":"category-przepisy-i-dieta","10":"category-suplementy-naturalne","11":"category-zdrowie","12":"tag-krazenie","13":"tag-kurkumina","14":"tag-stan-zapalny","15":"tag-trawienie","16":"tag-zdrowie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak zwi\u0119kszy\u0107 biodost\u0119pno\u015b\u0107 kurkuminy? 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