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ᐅ Kurkuma - Wirkung und Anwendung der gesunden Heilpflanze Kurkuma, hierzulande vor allem als fernöstliches Gewürz und Zutat eines jeden Currygerichts beliebt, ist bereits seit Jahrtausenden als Heilpflanze bekannt. Vor allem im asiatischen Heimatraum wird die Verwandte des Ingwers gegen allerlei Leiden eingesetzt.
In unseren Breitengraden rückt die Kurkuma in den letzten Jahren verstärkt in den Fokus der Wissenschaft, die vor allem den Hauptbestandteil Curcumin erforscht.
Kurkuma ist ein Vertreter aus der Familie der Ingwergewächse. Bekannt ist es vor allem als Bestandteil im Curry sowie als asiatisches Gewürz. In diesem Zusammenhang fällt besonders die gelbe Farbe der Kurkuma immer wieder auf.
Gewonnen wird das Pulver aus dem sogenannten Kurkumarhizom , dem Wurzelstock der Kurkumapflanze.
Hierzulande wird Kurkuma noch recht spärlich eingesetzt. In Asien hingegen zählt sie zu den beliebtesten Gewürzen. Darüber hinaus gilt Kurkuma als äußerst gesund.
Sie wird unter anderem
in der traditionellen Medizin Chinas, Indiens und Indonesiens als Heilmittel verwendet. In Indonesien ist die gesunde Kurkuma Bestandteil zahlreicher natürlicher Heilmittel, die zur Stärkung des Immunsystems sowie zur Abwehr von Infekten eingesetzt werden.
Die äußerst gesunde Kurkuma wird in Indien seit mindestens 4.000 Jahren verwendet und galt in früheren Zeiten als heilig. In der ayurvedischen Medizin wird sie zu den sogenannten “heißen Gewürzen ” gezählt, denen eine reinigende und energiespendende Wirkung attestiert wird.
Die botanische Bezeichnung der Kurkuma lautet Curcuma longa . Neben diesen trägt die Kurkuma zahlreiche weitere Namen, die allesamt auf ihr typisches Erscheinungsbild zurückzuführen sind. So ist sie unter anderem als Gelbwurz, Kurkume, Safranwurzel, Gelber Ingwer und Gilbwurzel bekannt.
Inhaltsstoffe In der Kurkuma finden sich zahlreiche Inhaltsstoffe. Von besonderer Bedeutung sind vor allem die Curcuminoide . Der bekannteste Stoff dieser Klasse ist das Curcumin , welches unter anderem für die Färbung und den Großteil der gesundheitlichen Wirkungen der Kurkuma verantwortlich ist.
Curcumin wird seit einigen Jahren verstärkt wissenschaftlich erforscht . Darüber hinaus kommt es als Lebensmittelfarbstoff E100 zum Einsatz und sorgt in dieser Funktion unter anderem für die gelbe Färbung von Senf oder gelbem Reis.
Nährstoffe Aus ernährungswissenschaftlicher Sicht handelt es sich bei der Kurkuma um ein äußerst wertvolles Lebensmittel. In Deutschland – oder allgemein in der westlichen Welt – ist Kurkuma dennoch nur wenig verbreitet. Nur wenige Menschen nutzen Kurkuma zum Würzen ihrer Gerichte.
Lediglich in Curry oder als Pulver kommt es hin und wieder zum Einsatz. In Asien hingegen wird Kurkuma meist frisch oder getrocknet verwendet und ist wichtiger Bestandteil zahlreicher Landesküchen.
Wer regelmäßig Kurkuma verzehrt, profitiert nicht nur von den Wirkungen des Curcumins, sondern auch von der Vielfalt an Nährstoffen, die in diesem unscheinbaren Gewächs zu finden sind.
Neben zahlreichen Vitaminen, vor allem
Vitamin B1, B2, B3, B6, A, C und E , enthält die Kurkuma etliche weitere wertvolle Nährstoffe. So sind unter anderem die
Spurenelemente Eisen, Mangan, Kupfer, Chrom, Selen und Zink zu finden. Hinzu kommen die
Mineralstoffe Magnesium, Kalium, Kalzium und Phosphor . Auch Karotinoide, Eiweiß und Vanillinsäure machen die Kurkuma zu einem gesunden Lebensmittel.
Insgesamt ist die Kurkuma also bereits aufgrund der zahlreichen enthaltenen Nährstoffe hervorragend für die tägliche Ernährung geeignet.
Wirkstoffe Neben den diesen Nährstoffen finden sich in der Kurkuma zahlreiche weitere Stoffe. Diese zeichnen das Gewächs ebenfalls aus und sorgen für das medizinische Potential, das in zahlreichen Studien untersucht wird . Dabei stellt das Curcumin den Hauptwirkstoff der Kurkuma dar und ist für den größten Teil der in Studien festgestellten Wirkungen verantwortlich.
Beim Curcumin handelt es sich um einen schwer wasserlöslichen Stoff, der nur schlecht vom Körper aufgenommen werden kann, was seine Wirksamkeit mindert. Erhitzt und in Öl gelöst kann er jedoch besser verarbeitet werden.
Medizin und Pharmazie interessieren sich aufgrund vieler positiver Forschungsergebnisse und des mindestens 4.000 Jahre währenden Einsatzes als Heilmittel in Asien besonders für den Hauptinhaltsstoff der Kurkuma.
Bereits erwiesen sind einige spezifische Wirkungen des Curcumins. So ist es beispielsweise in der Lage, die Menge eines antientzündlich wirkenden Proteins im Körper zu erhöhen und Entzündungsprozessen so entgegenzuwirken1 . Auch andere Wirkungen des Curcumins sind bereits klinisch bestätigt oder werden aktuell erforscht – es handelt sich also um einen medizinisch interessanten Stoff.
Doch nicht nur der Hauptwirkstoff macht die Kurkuma zu einem potentiellen Heilmittel. Auch ätherische Öle sind in nicht zu vernachlässigenden Mengen in der asiatischen Wurzel zu finden. Im getrockneten Pulver sind sie jedoch nicht enthalten, da es sich bei ihnen um flüchtige Stoffe handelt.
Sie wirken antimikrobiell, also gegen Bakterien, Viren und Pilze2 . Darüber hinaus unterstützen sie die Aufnahme des Curcumins im Körper und verstärken seine Wirkung. Letztendlich sind sie essentiell für die zahlreichen gesundheitlichen Wirkungen der Kurkuma.
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Gesundheitliche Wirkung von Kurkuma Die Liste an gesundheitlichen Wirkungen von Kurkuma ist sehr lang. Nachfolgend werden einige verschiedene Krankheiten und Beschwerden näher betrachtet, die in ihr Einsatzgebiet fallen.
Kurkuma als entzündungshemmendes und schmerzstillendes Mittel In mehreren Studien konnte belegt werden, dass Kurkuma eine entzündungshemmende und schmerzstillende Wirkung entfaltet. Bei Arthrosepatienten konnte eine signifikante Linderung der Schmerzen und Gelenkbeschwerden erreicht werden. Die
Wirkung der Kurkuma war mit der gängiger nicht-steroidaler Schmerzmittel wie Ibuprofen und Paracetamol vergleichbar 3 .
Auch in der traditionellen ayurvedischen Medizin Indiens wird Kurkuma als schmerz- und entzündungshemmendes Mittel eingesetzt. Eine deutsche Studie konnte vor wenigen Jahren einen der verantwortlichen Wirkmechanismen aufdecken4 . So erhöht der Hauptbestandteil Curcumin die Menge eines antientzündlich wirkenden Proteins im Körper .
Auch Cortison, das als entzündungshemmendes Medikament stark wirksam ist, jedoch mit zahlreichen Nebenwirkungen einhergeht, wirkt auf diese Art und Weise. Die Nebenwirkungen der Kurkuma sind jedoch weitaus weniger beeinträchtigend als die des Cortisons.
In diesem Zusammenhang wurde auch der Einsatz bei rheumatischen Erkrankungen untersucht5 . Auch in diesen Untersuchungen wurde festgestellt, dass Curcumin ebenso wirksam ist wie gängige Schmerzmittel. In Kombination mit diesen wurde meist die beste Wirkung erreicht.
Insgesamt kann die Curcumin also wissenschaftlich abgesichert als wirksames Mittel gegen Schmerzen und Entzündungen bezeichnet werden. Weitere Studien, die zusätzliche Wirkmechanismen bestätigen sollen, stehen jedoch noch aus. In Zukunft könnte Kurkuma als natürliche Alternative zu gängigen Medikamenten flächendeckend eingesetzt werden.
Bis dies der Fall ist, müssen jedoch noch weitere Untersuchungen durchgeführt werden, doch die bisherigen Ergebnisse sind absolut vielversprechend.
Kurkuma wirkt bei Verdauungsbeschwerden und beim Reizdarmsyndrom Verdauungsprobleme zählen zu den häufigsten Alltagsbeschwerden. Kurkuma kann bei derartigen Problemen eine wirksame Hilfe sein. So konnte nachgewiesen werden, dass Kurkuma die Verdauung anregt und sich insgesamt positiv auf den Magen-Darm-Trakt auswirkt 6 .
Die verdauungsfördernde Wirkung der Kurkuma basiert auf einer Anregung der Gallensaftausschüttung. Gallensäfte werden in der Leber produziert und in den Darm ausgeschüttet. Dort binden sie Nahrungsfette und unterstützen damit die Fettverdauung . Die Einnahme von Kurkuma kann aufgrund dieser Wirkung also typische Verdauungsbeschwerden wie Völlegefühle und Blähungen lindern.
Gegen Verdauungsprobleme wird Kurkuma nicht nur in Asien sondern auch hierzulande bereits erfolgreich eingesetzt. Aufgrund der guten Studienlage können Kurkumapräparate bei Völlegefühlen, Blähungen und ähnlichen Beschwerden problemlos verwendet werden.
Ebenfalls sinnvoll ist eine Anwendung beim sogenannten Reizdarmsyndrom . In einer randomisierten, doppelblinden Studie wurde die Wirkung von Kurkuma in Kapselform mit der eines Placebos verglichen. Die festgestellten Ergebnisse waren signifikant: Kurkuma linderte die mit dem Reizdarmsyndrom einhergehenden Beschwerden 7 .
Kurkuma senkt den Cholesterinspiegel Zivilisationskrankheiten nehmen in der westlichen Welt immer weiter zu. In Indien, der Heimat der Kurkuma, sind sie hingegen nahezu unbekannt. Selbstverständlich kann dies nicht alleine auf die Kurkuma zurückgeführt werden. Dennoch ließen sich interessante Tatsachen feststellen.
So wurde in einer Studie bewiesen, dass Curcumin in der Lage ist, den Cholesterinspiegel zu senken. In der Studie wurde ein Absinken des Gesamtcholesterins um zwölf Prozent beobachtet8 . Der Anteil des “guten” HDL-Cholesterins stieg gleichzeitig um 39 Prozent an .
Prinzipiell korreliert ein hoher Gesamtcholesterinspiegel mit einem hohen Body-Mass-Index. Es ist also davon auszugehen, dass Übergewicht den Gesamtcholesterinspiegel erhöht. Darüber hinaus kann Cholesterin die Entwicklung einer Arteriosklerose fördern und somit die Gefahr, Herzerkrankungen zu erleiden, steigern.
Zahlreiche Studien konnten nachweisen, dass cholesterinsenkende Medikamente auch das Herzinfarktrisiko senken 9 . Darüber hinaus scheint insbesondere bei Männern im Alter von bis zu 45 Jahren ein hoher Cholesterinspiegel mit einem höheren Risiko, an der koronaren Herzkrankheit zu erkranken, einherzugehen.
Das Senken des Cholesterinspiegels ist also sinnvoll, um das Risiko von Herzerkrankungen ebenfalls zu senken.
Kurkuma wirkt bei Diabetes mellitus Auch
Diabetes mellitus vom Typ 2 zählt zu den klassischen Zivilisationskrankheiten und wird durch die moderne Lebensweise begünstigt. Bereits im Jahr 1972 konnte erstmals nachgewiesen werden, dass Curcumin in der Lage ist, den
Blutzuckerspiegel bei Diabetikern nachhaltig zu normalisieren 10 . Außerdem konnte in weiteren Studien gezeigt werden, dass Kurkumapräparate bei Diabetikern den Blutfluss in den Füßen verbessern und Beinödemen vorbeugen können.
Darüber hinaus wirkt Curcumin den bei Diabetikern entstehenden Augenhintergrundödemen entgegen und führt so zu einer Verbesserung der Sehkraft 11 . Es muss jedoch darauf hingewiesen werden, dass die Kurkumapräparate in den Studien begleitend zur herkömmlichen Therapie verabreicht wurden. Somit ist nicht klar, ob die Kurkuma diese Wirkungen entfaltet oder lediglich die Wirkung der herkömmlichen Medikamente verbessert.
Die begleitende Gabe von Kurkumapräparaten scheint aufgrund der Studienlage jedoch sinnvoll zu sein.
Kurkuma unterstützt die Knochen Mehrere Studien konnten belegen, dass Kurkuma sich positiv auf die Gesundheit der Knochen auswirkt . So wurde unter anderem nachgewiesen, dass die Entwicklung sogenannter Osteoklasten gehemmt wird. Bei diesen handelt es sich um mehrkernige Zellen, die die Knochensubstanz auflösen12 .
Bei übermäßiger Aktivität dieser Osteoklasten kommt es zu erheblichen Beeinträchtigungen der Knochengesundheit, z.B. als Osteoporose . Der Knochenabbau wird durch die Aufnahme von Kurkuma nachweislich reduziert.
Weiterhin wirken Curcuminpräparate dem durch Estrogenmangel bedingten Verlust an Knochendichte entgegen 13 . Diese Wirkung konnte bisher jedoch nur in einem Tierversuch festgestellt werden.
Prinzipiell scheint Kurkuma eine positive Wirkung auf die Gesundheit der Knochen zu haben. Der vorbeugende Verzehr könnte also sinnvoll sein.
Kurkuma bei Schuppenflechte, Hautkrebs und Hautunreinheiten Hautprobleme sind für die Betroffenen meist sehr unangenehm, da sie für Außenstehende sichtbar sind und das Erscheinungsbild stark beeinträchtigen. Aus diesem Grund wird immer wieder nach Mitteln gesucht, die in der Lage sind, häufige Hautprobleme zu kurieren. In diesem Zusammenhang wurde auch die Kurkuma untersucht.
Eine Studie konnte belegen, dass Curcumincreme bei Psoriasis (Schuppenflechte) wirksam ist14 . Die einprozentige Creme wurde auf die von der Schuppenflechte betroffenen Regionen aufgetragen und hemmte die Entzündung. Neben sichtbaren Verbesserungen des Zustandes konnten auch verbesserte histologische und immunhistologische Parameter festgestellt werden.
Auch bei Hautkrebs zeigte Kurkuma eine wünschenswerte Wirkung 15 . So konnte der typische unangenehme Hautgeruch ebenso reduziert werden wie der im Zusammenhang mit den Hautläsionen auftretende Juckreiz. Darüber hinaus konnte bei zehn Prozent der Patienten eine Verminderung der Hautläsionen beobachtet werden.
Kurkuma wirkt also nicht zwingend gegen den Hautkrebs, lindert jedoch die mit diesem einhergehenden Beschwerden merklich. Als Ergänzung zu einer herkömmlichen Therapie ist der Einsatz von Kurkuma – in Absprache mit dem behandelnden Arzt – also denkbar und sinnvoll.
Daneben werden kurkumahaltige Mittel auch bei Hautunreinheiten eingesetzt. Hierzu liegen jedoch keine Studien vor, sodass nicht klar ist, ob der Einsatz tatsächlich sinnvoll ist.
Kurkuma wirkt gegen Darmpolypen und schützt vor Darmkrebs Darmpolypen gelten als großer Risikofaktor bezüglich des Entstehens von Darmkrebs. Dabei handelt es sich um nächst gutartige Veränderungen der Darmschleimhaut, aus denen aber auch Tumore entstehen können.
Selten sind die heimtückischen Polypen allerdings nicht: Jeder zehnte Mensch weist Darmpolypen auf und mit dem Alter nimmt die Wahrscheinlich zu. Etwa 90 Prozent aller Darmkrebsfälle sind auf Darmpolypen zurückzuführen16 .
In einer Studie konnte nachgewiesen werden, dass die mehrmonatige Einnahme von 0,48 Gramm Kurkuma pro Tag – angereichert mit dem Wirkverstärker Quercetin – Größe und Anzahl der Darmpolypen bei Patienten mit einer Erbkrankheit, die zu vermehrtem Polypenwachstum führt, signifikant zurückgingen17 .
Dieses Ergebnis zeigt, dass Kurkuma in der Lage ist, Darmkrebs vorzubeugen . Selbstverständlich sollten vorliegende Darmpolypen ärztlich entfernt werden – präventiv kann die Einnahme von Kurkuma jedoch sinnvoll sein.
Weiterhin konnte in zahlreichen Studien beobachtet werden, dass Curcumin auch bei vorliegendem Darmkrebs wirksam sein kann. Curcuminpräparate zeigten in mehreren Studien eine krebshemmende Wirkung 18 . Als Ergänzung zur herkömmlichen Therapie kann der Einsatz geeigneter Präparate, sofern er in Absprache mit dem behandelnden Arzt erfolgt, also sinnvoll sein.
Kurkuma bei Brustkrebs Eine Studie mit Brustkrebspatientinnen konnte nachweisen, dass Kurkumapräparate die Verträglichkeit der Chemotherapie steigerten 19 . Patientinnen, die zusätzlich zur Chemotherapie ein Curcumin erhielten, litten deutlich weniger stark unter Hautläsionen als Patientinnen, die ein Placebo erhielten.
In einem Tierversuch mit Mäusen wurde zudem festgestellt, dass Curcumin das Entstehen von Metastasen bei Brustkrebs hemmt 20 . Besonders ausgeprägt war die Wirkung, wenn Kurkuma zusammen mit dem gängigen Antikrebsmittel Paclitaxel verabreicht wurde. Ob diese Ergebnisse auf den Menschen übertragen werden können, ist bisher jedoch nicht klar.
Kurkuma kann möglicherweise Demenz vorbeugen Alzheimer und andere Demenzformen entstehen vermutlich durch die Ablagerung bestimmter Eiweißkomplexe im Gehirn. Forscher konnten feststellen, dass der Hauptwirkstoff Curcumin diese Ablagerung verhindert kann
21 . Durch diesen Mechanismus
könnte möglicherweise der Demenz vorgebeugt werden . Inwieweit diese vermutete Wirkung tatsächlich eintritt, ist bisher jedoch nicht bekannt.
Mehrere Studien untersuchten zudem, ob Kurkuma bei vorliegendem Alzheimer Krankheit wirksam ist. Die Ergebnisse lassen darauf schließen, dass die Lebensqualität der Patienten zwar verbessert wird, Kurkuma die bestehende Krankheit ansonsten jedoch nicht hinsichtlich einer Besserung der Befunde beeinflusst22 .
Die nachgewiesene Wirkung von Kurkuma bei Alzheimer ist vor allem auf den Bereich der Lebensqualität beschränkt. Ob Kurkumapräparate der Erkrankung vorbeugen können, ist noch nicht klar. Aufgrund der bisherigen Untersuchung scheint dies jedoch zumindest möglich zu sein.
Bei diesen Ergebnissen sollte jedoch stets bedacht werden, dass Kurkuma trotz der vielversprechenden Studien vermutlich nicht die Alzheimerkrankheit heilen kann.
Nebenwirkungen Wie jedes wirksame Mittel ruft auch die Kurkuma nicht nur erwünschte Wirkungen hervor. Im Vergleich mit gängigen Arzneimitteln fallen die in Studien beobachteten Nebenwirkungen jedoch gering aus .
Bereits in der indonesischen Volksmedizin wurde im Zusammenhang mit Kurkuma von erhöhter Blutungsneigung durch blutverdünnende Eigenschaften berichtet. Dieser Zusammenhang konnte in medizinischen Studien nachgewiesen werden. Toxische Eigenschaften konnten in Untersuchungen hingegen nicht festgestellt werden .
Auch die einmalige Verabreichung sehr hoher Dosen scheint kein Gesundheitsrisiko darzustellen. Hohe Dosen sollten jedoch nicht über einen längeren Zeitraum eingenommen werden, da in diesem Falle Leberschäden auftreten könnten.
Bei Erkrankungen der Gallenwege sowie bei Gallensteinen muss auf Kurkumapräparate verzichtet werden. Auch bei Lebererkrankungen wird von einer Einnahme abgeraten. Weiterhin sollten Personen, die erfahrungsgemäß empfindlich auf scharfes Essen reagieren, Kurkuma vorsichtig dosieren. Andernfalls kann es zu Magen-Darm-Beschwerden , insbesondere zu Übelkeit und Durchfällen kommen.
Aufgrund der unzureichenden Studienlage sollten auch Kleinkinder, Schwangere und Stillende auf die Einnahme von Kurkuma verzichten . Hierbei handelt es sich um eine reine Vorsichtsmaßnahme, die eventuell mögliche Schädigungen des Kindes verhindern soll.
Wechselwirkungen mit Medikamenten und Lebensmitteln konnten bisher nicht festgestellt werden , sind jedoch prinzipiell möglich.
Lediglich im Zusammenhang mit Piperin erscheint die Einnahme von Kurkumaprodukten bedenklich. Piperin ist ein Inhaltsstoff des schwarzen Pfeffers. Er verbessert die Aufnahme des Curcumins, kann jedoch die Schleimhäute des Darms angreifen23 . Viele Präparate enthalten eine Kombination aus Kurkuma und Piperin, sollten aber nur auf ausdrückliche ärztliche Empfehlung hin eingenommen werden.
Überdosierungen sind bisher nicht bekannt. Dennoch sollten kurkumahaltige Präparate mit Bedacht dosiert werden.
Anwendung, Dosierung und Darreichungsformen Kurkuma ist in verschiedensten Darreichungsformen und Dosierungen erhältlich. Vor dem Kauf eines Kurkukamproduktes stellen sich viele Interessenten Fragen nach der nötigen Dosierung, der besten Darreichungsform und der richtigen Anwendung.
Vorweg sei gesagt, dass Currypulver in der Regel nicht sonderlich wirksam sind, da Curcumin als Hauptwirkstoff in einer zu geringen Menge enthalten ist . Dennoch ist der Verzehr von Currygerichten aus gesundheitlicher Sicht sinnvoll, da alle Inhaltsstoffe prinzipiell gesund sind. Wer sich gesund und ausgewogen ernähren möchte, sollte also keineswegs verzichten.
Bioverfügbarkeit Die Bioverfügbarkeit stellt ein Hauptproblem der arzneilichen Anwendung der Kurkuma dar. Denn
nur ein minimaler Teil des Wirkstoffs Curcumin wird überhaupt vom Körper aufgenommen , während der Rest unverwendet ausgeschieden wird.
Durch Erhitzen und Auflösen in Öl bzw. durch den Verzehr mit ölreichen Speisen kann die Bioverfügbarkeit leicht gesteigert werden. Darüber hinaus steht der Stoff Piperin, ein Inhaltsstoff des schwarzen Pfeffers, zur Verfügung, welcher die Aufnahme des Curcumins um das Zwanzigfache steigert 24 . Aufgrund der Nebenwirkungen dieser Kombination sollte Piperin aber nur sparsam verwendet werden.
Kurkuma Kapseln Arzneilich wirksames Curcumin wird meist in Form von Kapseln eingenommen. In diesen Kapseln befindet sich entweder ausschließlich Kurkuma oder eine Mischung aus Kurkuma und Piperin . In beiden Fällen existieren gewichtige Gründe gegen die Einnahme.
Kapseln, die ausschließlich Kurkuma enthalten, werden meist kaum einen spürbaren Effekt haben, da das Problem der geringen Bioverfügbarkeit des Curcumins nicht gelöst wird. Ein großer Teil der in der Kapsel befindlichen Kurkuma wird vom Körper nicht aufgenommen.
Dieses Problem wird durch die Beimengung von Piperin gelöst, was aber gleichzeitig für negative Folgen für die Darmschleimhaut sorgen kann.
Kurkumakapseln stehen in verschiedensten Dosierungen zur Verfügung. Produkte, die in der Apotheke erhältlich sind, können eine größere Menge des Wirkstoffs enthalten als Produkte aus der Drogerie.
Alle Kurkumakapseln sind rezeptfrei erhältlich und können ohne ärztliche Anordnung erworben werden . Außerdem ist der Kauf über das Internet möglich.
Die Preise der verschiedenen Kurkumakapseln variieren stark. Es ist jedoch meist nicht sinnvoll, unbesehen zum günstigsten Produkt zu greifen. Qualitativ hochwertige Produkte kosten meist etwa 40 Cent pro Kapsel. Bei einer durchschnittlichen Einnahmeempfehlung von ein bis zwei Kapseln pro Tag fallen also monatliche Kosten zwischen 12 und 24 Euro an.
Wie die Kapseln anzuwenden sind, ist von der Art der Kapseln, der Dosierung und vom Grund der Einnahme abhängig. Eine Anleitung findet sich in der Packungsbeilage . Zudem können Einnahmeempfehlungen zumindest in Apotheken beim Personal erfragt werden. Online Anbieter stellen häufig detaillierte Informationen bereit, die diese Beratung ersetzen sollen.
Mizellen-Form Bei der Mizellenform handelt es sich um neuartige Präparate von Kurkuma, die vor wenigen Jahren in Deutschland entwickelt wurde und das Problem der geringen Bioverfügbarkeit des Curcumins löst. Durch die spezielle Form und den Aufbau der Mizellenkapsel kann die Aufnahme des Wirkstoffes um das 185-Fache gesteigert werden25 .
Curcumin ist nur sehr schwer in Wasser, aber gut in Fett löslich. Dies machen sich die Hersteller zunutze und greifen auf eine, auch in der Natur vorkommende, Bauform für ihre Kapseln zurück. So wird das Curcumin von wasserlöslichen Bläschen (Mizellen) umschlossen .
Mizellen sind amphiphil , was bedeutet, dass sie sowohl in Wasser als auch in Fett gut löslich und besser verdaulich sind.
Die Mizellenform ist gesundheitlich unbedenklich und dem Piperin somit gleich in zweierlei Hinsicht überlegen. Der einzige Nachteil besteht darin, dass bisher nur wenige Produkte in Mizellenform erhältlich sind. Diese sind dementsprechend teurer als herkömmliche Kapseln. Ein Monatsvorrat kostet etwa 40 Euro.
Kurkuma kaufen Beim Kauf von Kurkuma sollte vor allem auf die Qualität des Produkts geachtet werden. Während die in Drogerien und Apotheken verkauften Produkte zuvor eingehend geprüft wurden und somit als sicher gelten können, müssen Händler und Produkte aus dem Internet vor einer Kaufentscheidung vom Interessenten genauer unter die Lupe genommen werden.
Qualität Lockangebote mit besonders niedrigen Preisen, die weit unter dem Durchschnitt liegen, sind oft unseriös. Bei derartigen Angeboten besteht die Gefahr, ein minderwertiges Produkt zu erhalten. Es ist also dringend anzuraten, beim Kauf von Kurkuma nicht ausschließlich auf den Preis, sondern vor allem auf Sicherheit und Qualität zu achten .
Hersteller Wer Kurkuma kaufen will, sollte prinzipiell auch die Seriosität des gewählten Herstellers achten. Gegeben ist diese, wenn das Produkt im Internet durch einen zertifizierten Händler vertrieben wird. Ebenfalls sicher sind Produkte, die in der EU als Arzneimittel oder Medizinprodukt zugelassen sind.
Made in Germany Weiterhin sicher und hochwertig sind Produkte, die in Deutschland hergestellt und aus Deutschland geliefert werden. Derartige Präparate unterliegen strengen Qualitätsvorschriften, deren Einhaltung geprüft wird. Alle Informationen zum Produkt sollten in deutscher Sprache vorliegen.
Frische Wurzeln, die sich zum Kochen oder zur Teezubereitung eignen, können sowohl in Supermärkten als auch in Bioläden erworben werden. Möglichst frei von Schadstoffen sind die Wurzeln, wenn sie ein Biosiegel tragen und unter ökologischen Bedingungen angebaut wurden.
Pulver sind aus medizinischer Sicht zwar suboptimal, eignen sich jedoch hervorragend zum Kochen. Außerdem steht hier eine sehr große Auswahl an hochwertigen Bioprodukten zur Verfügung. Beim Kauf von frischem Kurkuma und von Kurkumapulver sollte beachtet werden, dass diese Produkte abfärben.
Zuletzt ist darauf hinzuweisen, dass Kapseln noch Pulver keine Zusatzstoffe enthalten sollten. Wer Kurkuma kaufen möchte, sollte sich für den Stoff in reiner Form entscheiden, um von maximaler Wirkung ohne Überraschungen zu profitieren.
Kurkuma in der Küche Kurkuma ist in der asiatischen Küche ein beliebtes Gewürz und wird dort zum Garnieren zahlreicher Speisen verwendet. Darüber hinaus sind auch Kurkumatees verbreitet.
Besonders beliebt ist die Kurkuma in Indien, wo sowohl als pulverförmiges Gewürz als auch in frischer Form verwendet wird. Hierzulande findet sich Kurkuma in Küchen beinahe ausschließlich als Gewürz. Frische Kurkuma ist dagegen nicht verbreitet.
In Indien sind Currys traditionell extrem beliebt. Diese enthalten reichlich Kurkuma, schmecken sehr aromatisch und sind äußerst gesund. In der westlichen Welt konsumieren die Menschen hingegen wesentlich weniger Kurkuma als in der östlichen.
Currys und andere indische Gerichte werden in Europa nur selten zubereitet. In anderen Gerichten kommt das Kurkumagewürz bei uns kaum zum Einsatz.
Wer Kurkuma als Gewürz in seine tägliche Ernährung einbauen möchte, sollte zuerst einen Blick auf die Vielfalt der indischen Küche werfen. Dort finden sich zahlreiche Gerichte, die ohne exotische Zutaten zubereitet werden können und viel Kurkuma enthalten.
In diesem Zusammenhang kann auch die Zubereitung frischer Kurkumawurzel getestet werden. Außerdem bietet sich Kurkumatee als gesunder Start in den Tag an.
Anleitung für die Goldene Milch Bei der goldenen Milch handelt es sich um ein Getränk der ayurvedischen Küche, dem vielfältige Wirkungen zugesprochen werden . In Indien ist es sehr bekannt und entsprechend verbreitet.
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Letztendlich ist vor allem die Kurkuma für die Wirkung der goldenen Milch verantwortlich. Doch auch andere Inhaltsstoffe, vor allem der verwandte Ingwer, machen die Goldene Milch zu einem gesunden Getränk. Im Folgenden findet sich eine einfache Schritt-für-Schritt-Anleitung.
Zutatenliste:
1 EL Kurkumapulver 350 ml (Pflanzen-)Milch 120 ml Wasser 1 fingernagelgroßes Stück Ingwer 1/4 TL schwarzer Pfeffer 1 TL Kokosöl 1 Prise Muskatnuss 1 Prise Zimt 1-2 TL Ahornsirup oder Agavendicksaft Wer nicht alle Zutaten im Haus hat, muss dennoch nicht auf die Goldene Milch verzichten. Für einen ersten Versuch können einzelne Zutaten weggelassen oder ersetzt werden.
Zubereitung:
Zunächst wird das Kurkumapulver im Wasser gelöst und in einen Topf gegeben. Anschließend wird der frische, geriebene Ingwer hinzugefügt. Das Wasser wird nun vorsichtig unter beständigem Rühren aufgekocht, bis nach circa zehn Minuten eine recht flüssige Paste entstanden ist. Anschließend wird die Milch in einem weiteren Topf erwärmt und wird die Kurkumapaste eingerührt. Nachdem die Milch erwärmt wurde, werden Zimt, Muskatnuss, Pfeffer und Kokosöl hinzugegeben. Abschließend wird die goldene Milch kurz umgerührt und in eine Tasse gefüllt und kann nach Belieben mit Ahornsirup oder Agavendicksaft gesüßt werden Achtung: Der Geschmack der Paste ist sehr intensiv. Wer sich erst an den Geschmack gewöhnen möchte, sollte nicht die gesamte Paste einrühren.
Fazit Die Kurkuma ist ein äußerst gesundes und vielseitig einsetzbares Gewächs . Nicht nur in der indischen Küche ist sie beliebt und geschätzt. Auch hierzulande kann sie als Gewürz, Tee oder zur goldenen Milch verarbeitet verzehrt werden. Überdies erweist sie sich in verschiedensten Studien gegen die unterschiedlichsten Leiden als wirksames Mittel .
Letztendlich lässt sich also festhalten, dass Kurkuma als Lebensmittel sehr gesund und des Weiteren für die medizinische Forschung interessant ist. Als Schmerzmittel und Entzündungshemmer hat sie sich bereits erwiesen und wird erfolgreich bei Arthrose und Rheuma eingesetzt. Auch Verdauungsbeschwerden können dank der Kurkuma auf sanfte Art gelindert werden.
Weitere Wirkungen konnten in verschiedenen Studien beobachtet werden. Sie müssen jedoch weiter erforscht werden, bevor der flächendeckende Einsatz der Kurkuma denkbar ist.
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Sonja Achbaum Sonja Achbaum hat sich auf die Themengebiete Nahrungsergänzungsmittel und körperliches Wohlbefinden spezialisiert. In diesem Zusammenhang hat sie viele Informationen über verschiedene Nahrungsergänzungsmittel und Behandlung körperlicher Beschwerden und Symptomen sammeln können. Etliche Studien zu den verschiedensten Wirkungsweisen hat Sie recherchiert und ist mittlerweile zu einer echten Expertin in diesen Themen geworden. Mehr Informationen zu unseren Autoren finden Sie auf der Seite Über uns
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