Izibonelelo ezili-10 zeGreen Green Tea

Umxholo

• 1. Phezulu kwii-Antioxidants
• 2. Ngamana angakhuthaza impilo yentliziyo
• 3. Ilungele iBongo
• 4. Ngaba unokunceda ekulahlekeni kobunzima
• 5. Kusenokwenzeka ukuba kuZuze ukusebenza kwesibindi
• 6. Ngamana unganciphisa umngcipheko womhlaza
• 7. IiComputer zayo zinokulunga ulusu
• 8. Ngamana angazuza ukuSebenza ngokuSebenza kunye nokuBuyisa
• 9. Ngamana unokunceda ukunciphisa iSwekile yeGazi
• 10. Kulula ukongeza kwisidlo sakho
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Iti eluhlaza yenye yeetayi ezisetyenziswa kakhulu kwihlabathi.

Green tea luthathe ifomu yayo kanzulu, kunye philisi enye kuphela equlathe inani elifanayo izithako ezisebenzayo njengoko indebe avareji yeti eluhlaza.

Njengeti eluhlaza, isicatshulwa seti eluhlaza ngumthombo omkhulu wee-antioxidants. Ezi ziye zaxelwa kuluhlu lwezibonelelo zempilo, ukusuka ekukhuthazeni intliziyo, isibindi kunye nempilo yengqondo ukuphucula ulusu lwakho kunye nokunciphisa umngcipheko womhlaza (1).

Ngaphezulu, izifundo ezininzi zijonge ukukhutshwa kweti eluhlaza ukunceda ukunciphisa umzimba. Ngapha koko, uninzi lweemveliso ezilahlekileyo zoluhlu njengesithako esiphambili.

Eli nqaku liphonononga izibonelelo ezili-10 zesayensi zokukhupha iti eluhlaza.

1. Phezulu kwii-Antioxidants

Izibonelelo zezempilo zokukhutshwa kweti eluhlaza ikakhulu ngenxa yomxholo wayo ophezulu wokulwa ne-antioxidant.

I-antioxidants inokunceda ukunciphisa uxinzelelo lwe-oxidative ngokulwa nomonakalo weseli obangelwa zii-radicals zasimahla. Lo monakalo weseli unxulunyaniswa nokuguga kunye nezifo ezininzi ().

I-Polyphenol antioxidants ebizwa ngokuba yikatixins iquka uninzi lwee-antioxidant ezinomxholo weti eluhlaza. Phakathi kweekatekini ezikwiti eluhlaza, i-epigallocatechin gallate (EGCG) yeyona iphandwe kakhulu kwaye kucingelwa ukuba inika ezona zibonelelo zezempilo.

Uphononongo lubonise ukuba isicatshulwa iti eluhlaza kwandisa amandla antioxidant yomzimba kwaye ikhusela nxamnye noxinzelelo oxidative (,,).

Umzekelo, isifundo esinye abantu 35 abatyebe ukuthatha 870 mg isicatshulwa iti eluhlaza iiveki ezisibhozo. Umthamo we-antioxidant wegazi unyuke ukusuka kwi-1.2 ukuya kwi-2,5 μmol / L, kwi-avareji ().

Iti eluhlaza isicatshulwa yandisa amandla e-antioxidant, anokunceda ekuthinteleni iingxaki ezahlukeneyo zempilo ezibangelwa luxinzelelo lwe-oxidative.

Isicatshulwa iti eluhlaza ityebile antioxidants ekuthiwa catechins, eziye zabonisa ukwandisa umthamo antioxidant nokukhusela nxamnye noxinzelelo oxidative.

2. Ngamana angakhuthaza impilo yentliziyo

Uxinzelelo lwe-oxidative lwonyusa ukwakheka kwamafutha egazini, okukhuthaza ukudumba kwimithambo kwaye kukhokelele kuxinzelelo lwegazi oluphezulu (,).

Ngethamsanqa, ii-antioxidants kwi-green tea extract zinganciphisa ukuvuvukala kwaye zincede ukunciphisa uxinzelelo lwegazi. Banokuthintela ukufunxwa kwamafutha kwiiseli, ukunceda ukunciphisa amanqanaba egazi egazini (,,,).

Olunye uphononongo lwalunabantu abangama-56 abatyebe kakhulu abanoxinzelelo oluphezulu lwegazi bathatha i-379 mg yokukhutshwa kweti eluhlaza yonke imihla iinyanga ezintathu. Babonise ukwehla okubonakalayo koxinzelelo lwegazi, xa kuthelekiswa neqela le-placebo ().

Ukongeza, bafumana ukuncipha okubonakalayo kumanqanaba egazi, kubandakanya i-triglycerides esezantsi kunye ne-LDL cholesterol ().

Olunye uphononongo kubantu abangama-33 abasempilweni bafumanise ukuba ukuthatha i-250 mg yeti eluhlaza ikhupha yonke imihla iiveki ezisibhozo kunciphise i-cholesterol iyonke nge-3.9% kunye ne-LDL cholesterol nge-4.5% ().

Ngenxa yokuba uxinzelelo lwegazi oluphezulu kunye namanqanaba aphezulu amanqatha egazi zizinto ezinobungozi kwizifo zentliziyo, ukuzilawula kunokukhuthaza impilo yentliziyo.

Iikatekini ezikwiti eluhlaza zinokunceda ukunciphisa uxinzelelo lwegazi kunye nokuphucula amanqanaba egazi, ekhuthaza impilo yentliziyo.

3. Ilungele iBongo

I-antioxidants ekukhutsheni iti eluhlaza, ngakumbi i-EGCG, ibonakalisiwe ukukhusela iiseli zobuchopho kuxinzelelo lwe-oxidative ().

Olu khuselo lunokunceda ukunciphisa ukonakala kwengqondo okungakhokelela ekunciphiseni kwengqondo kunye nezifo zobuchopho ezinjengeParkinson's, i-Alzheimer's kunye ne-dementia (,,).

Ngapha koko, isicatshulwa seti eluhlaza sinokunciphisa isenzo sesinyithi esinzima njenge-iron kunye nobhedu, zombini ezinokonakalisa iiseli zengqondo (,).

Kukwabonakalisiwe ukunceda imemori ngokuphucula unxibelelwano phakathi kweendawo ezahlukeneyo zobuchopho.

Olunye uphononongo lwalunabantu abali-12 abasela isiselo esihlwahlwazayo esine-27.5 yeegramu zetiyi eluhlaza okanye i-placebo. Ke, ngelixa abathathi-nxaxheba besebenza kuvavanyo lwenkumbulo, imifanekiso yobuchopho yafunyanwa ukuvavanya ukusebenza kwengqondo.

Iqela lokukhupha iti eluhlaza libonise ukwanda kokusebenza kwengqondo kunye nokuphucula ukusebenza komsebenzi, xa kuthelekiswa neqela le-placebo ().

Ukukhutshwa kweti eluhlaza kuye kwaboniswa ukuba kunefuthe elihle kwimpilo yengqondo nakwimemori, kwaye kunokunceda ukukhusela kwizifo zobuchopho.

4. Ngaba unokunceda ekulahlekeni kobunzima

Isicatshulwa iti eluhlaza ityebile iikhatini, kwaye iqulethe isixa endilisekileyo caffeine.

Into enomdla kukuba, kubonakala ngathi olu manyano lwezixhobo luxanduva lweepropathi zokulahleka kobunzima (,,,).

Zombini iikatekini kunye ne-caffeine zibonisiwe ukuba zincedisa ekunciphiseni ubunzima ngokulawula iihormoni ezinokuphucula i-thermogenesis (,,).

Thermogenesis yinkqubo apho umzimba wakho utshisa iikhalori ukwetyisa ukutya kwaye uvelise ubushushu. Iti eluhlaza ibonakalisiwe ukukhulisa le nkqubo ngokwenza umzimba wakho usebenze ngakumbi ekutshiseni iikhalori, ezinokukhokelela ekulahlekeni kwesisindo ().

Olunye uphononongo lwalunabantu abali-14 abathatha i-capsule equkethe umxube we-caffeine, i-EGCG evela kwiti eluhlaza kunye nokukhutshwa kwe-guarana ngaphambi kwesidlo ngasinye. Emva koko yavavanya isiphumo sokutsha kweekhalori.

Kufunyenwe ukuba abathathi-nxaxheba batshise i-179 yeekhalori ezingaphezulu, kwi-avareji, kwezi zilandelayo iiyure ezingama-24 ().

Olunye uphononongo lubonise ukuba amadoda asempilweni ali-10 atshisa i-4% yeekhalori ngaphezulu kweeyure ezingama-24 emva kokutya ikomityi yencindi yeti eluhlaza ene-50 mg yecaffeine kunye ne-90 mg ye-EGCG ().

Ngaphezulu, isifundo seeveki ezili-12 esasinabafazi abangama-115 abatyebe ngaphezulu bathathe i-856 mg yokukhutshwa kweti eluhlaza bajonga yonke imihla i-2.4-lb (1.1-kg) yokuhla kwesisindo phakathi kwabathathi-nxaxheba ().

Ukukhutshwa kweti eluhlaza kunokunceda ukulahleka kobunzima ngokwandisa inani leekhalori zomzimba wakho otshisa nge-thermogenesis.

5. Kusenokwenzeka ukuba kuZuze ukusebenza kwesibindi

Ezi katekini zikwiti eluhlaza zinokunceda ekunciphiseni ukudumba okubangelwa zizifo ezithile zesibindi ezinjengezifo zesibindi ezinamafutha (non-alcohol) ezinamafutha (i-NAFLD) (,).

Olunye uphononongo lunike abathathi-nxaxheba abangama-80 abane-NAFLD nokuba ngama-500 mg ekhutshwe ngeti eluhlaza okanye kwi-placebo yonke imihla kangangeentsuku ezingama-90 ().

Iqela eliluhlaza lokwenza iti libonise ukunciphisa okukhulu kumanqanaba e-enzyme yesibindi, nto leyo ebonakalisa impilo yesibindi ().

Kwangokunjalo, izigulana ezili-17 ezine-NAFLD zithathe i-700 ml yeti eluhlaza, equlathe ubuncinci i-1 gram yekatekini, mihla le kwiiveki ezili-12. Babenokwehla okubonakalayo kumxholo wamafutha esibindi, ukudumba kunye noxinzelelo lwe-oxidative ().

Into enomdla kukuba kubalulekile ukuba unamathele kumthamo ocetyiswayo wokukhupha iti eluhlaza, njengoko ukugqithileyo kubonisiwe kuyingozi esibindini ().

Ukukhutshwa kweti eluhlaza kubonakala kunceda ukuphucula ukusebenza kwesibindi ngokunciphisa ukudumba kunye noxinzelelo lwe-oxidative.

6. Ngamana unganciphisa umngcipheko womhlaza

Ukugcinwa kwezicubu zomzimba wakho kunye namalungu abonakaliswa kukufa kweseli kunye nokubuyela kwakhona. Iiseli ezizodwa ezaziwa ngokuba zii-stem cells zivelisa iiseli ezintsha zokutshintsha ezo ziswelekayo. Le nkqubo igcina iiseli zisebenza kwaye zisempilweni.

Nangona kunjalo, xa oku kulungelelaniswa kuphazamisekile, umhlaza ungenzeka. Yilapho umzimba wakho uqala ukuvelisa iiseli ezingasebenzi, kwaye iiseli azifi xa kufanelekile.

I-antioxidants ekhutshwe kwi-tea eluhlaza, ngakumbi i-EGCG, ibonakala ngathi ineziphumo ezilungileyo kumlinganiso wemveliso yeseli kunye nokufa (,,).

Olunye uphononongo luhlolisise iziphumo zokuthatha i-600 mg yekatekini zeti eluhlaza ngosuku ngonyaka kwizigulana ezisemngciphekweni wokuba nomhlaza wedlala lobudoda.

Kufumanise ukuba amathuba okuba nomhlaza yi-3% kwiqela leti eluhlaza, xa kuthelekiswa ne-30% kwiqela lolawulo ().

Ukukhutshwa kweti eluhlaza kuye kwaboniswa ukunceda ukugcina impilo yeseli. Inokukunceda nokuthintela ezinye iintlobo zomhlaza, nangona uphando oluninzi lufunekayo.

7. IiComputer zayo zinokulunga ulusu

Nokuba sithathwa njengesongezelelo okanye sisetyenziswe kulusu, isicatshulwa seti eluhlaza kubonisiwe ukuphucula impilo yolusu ().

Uphengululo olukhulu lubonakalisile ukuba xa lusetyenziswa eluswini, isicatshulwa seti eluhlaza sinokunceda ekunyangeni iingxaki zolusu, ezinje nge-dermatitis, i-rosacea kunye neentsumpa. Kwakhona, njengesongezelelo, kubonisiwe ukunceda ukwaluphala kolusu kunye namabala (,,).

Umzekelo, isifundo sabonisa ukuba odlayo 1,500 mg isicatshulwa iti eluhlaza yonke imihla iiveki ezine kukhokelele ekunciphiseni kakhulu amaqhuma ulusu ebomvu okubangelwa induna ().

Ngaphezu koko, zombini izongezo kunye nokusetyenziswa kwesihloko sokukhupha iti eluhlaza kubonakala kunceda ekuthinteleni iimeko zolusu njengokulahleka kolusu, ukudumba, ukuguga ngaphambi kwexesha kunye nomhlaza obangelwe kukuvezwa yimitha ye-UV (,).

Uphononongo kubantu abali-10 lubonakalise ukuba ukusebenzisa cream ethwele isicatshulwa seti eluhlaza kulusu kangangeentsuku ezingama-60 kukhokelele ekuphuculeni ulusu luthambe ().

Ukongeza, uphononongo lubonise ukuba ukufaka isicatshulwa seti eluhlaza kulusu kunciphisa ukonakala kolusu okubangelwa kukuvezwa lilanga ().

Okubangela umdla kukuba, ukongeza isicatshulwa seti eluhlaza kwiimveliso zezithambiso kubonisiwe ukuba luzuze ulusu ngokubonelela ngesiphumo sokuthambisa ().

Ukukhutshwa kweti eluhlaza kuye kwaboniswa ukunceda ukuthintela nokunyanga iimeko zolusu ezininzi.

8. Ngamana angazuza ukuSebenza ngokuSebenza kunye nokuBuyisa

Ukukhutshwa kweti eluhlaza kubonakala kuluncedo ekwenzeni umthambo, nokuba kungokuphucula intsebenzo yomthambo okanye ukuphucula ukubuyiswa.

Ngelixa ukuzivocavoca kunezibonelelo ezininzi zempilo, kuyaziwa ngokuvelisa uxinzelelo lwe-oxidative kunye nokonakalisa iiseli emzimbeni.

Ngethamsanqa, ii-antioxidants ezinje ngeekati zeeti eluhlaza zinokunciphisa ukonakala kweselula kunye nokulibazisa ukudinwa kwezihlunu (,,).

Ngapha koko, uphononongo kumadoda angama-35 lubonise ukuba isicatshulwa seti eluhlaza esidityaniswe noqeqesho lwamandla kangangeeveki ezine siphucule ukhuselo lomzimba lwe-antioxidant ().

Ukongeza, i-sprinters ezili-16 ezithathe isicatshulwa seti eluhlaza kwiiveki ezine zibonise ukhuseleko olongezelelekileyo kuxinzelelo lwe-oxidative oluveliswa kukuphindaphindwa kwe-sprint bouts ().

Ngapha koko, isicatshulwa seti eluhlaza kubonakala ngathi siyanceda ekusebenzeni.

Olunye uphononongo lufumanise ukuba amadoda ali-14 athe atya isicatshulwa seti eluhlaza iiveki ezine andise umgama wabo nge-10.9% ().

Iti Green isicatshulwa kwandisa antioxidant ukhuseleko nxamnye umonakalo oxidative okubangelwa umthambo. Oku kuguqulela ekusebenzeni ngcono komzimba kunye nokubuyisela kwimeko yesiqhelo.

9. Ngamana unokunceda ukunciphisa iSwekile yeGazi

Iikatekini ezikwiti eluhlaza, ngakumbi i-EGCG, ziye zaboniswa zonyusa ubuntununtunu be-insulin kwaye zilawula imveliso yeswekile yegazi, zombini ezinokuhlisa amanqanaba eswekile yegazi (,).

Isifundo sinike abantu abali-14 abasempilweni into eneswekile kunye ne-1.5 yeegramu zeti eluhlaza okanye ye-placebo. Iqela leti eliluhlaza lafumana ukunyamezelana kweswekile yegazi emva kwemizuzu engama-30, kwaye laqhubeka libonisa iziphumo ezingcono, xa kuthelekiswa neqela le-placebo ().

Olunye uphando lubonise ukuba isicatshulwa seti eluhlaza siphucule ubuntununtunu be-insulin emadodeni asempilweni nge-13% ().

Ngapha koko, uhlalutyo lwezifundo ezili-17 zagqitywa kwelokuba isicatshulwa seti eluhlaza siluncedo ekunciphiseni amanqanaba eswekile yegazi. Ikwanokunceda amanqanaba asezantsi e-hemoglobin A1C, esisalathiso senqanaba leswekile yegazi kwezi nyanga zimbini zidlulileyo ().

Ukukhutshwa kweti eluhlaza kuye kwabonisa ukonyusa ubuntununtunu be-insulin kunye nokunyamezelana kweswekile yegazi, lonke elixa kuncipha ihemoglobin A1C kunye namanqanaba eswekile yegazi.

10. Kulula ukongeza kwisidlo sakho

Isicatshulwa seti eluhlaza sifumaneka kulwelo, umgubo kunye neefomsile.

Ukhetho olubanzi lunokufumaneka kwiAmazon.

Isicatshulwa samanzi sinokuhlanjululwa emanzini, ngelixa umgubo ungadityaniswa kwii-smoothies. Nangona kunjalo, inomdla oqinileyo.

Umthamo ocetyiswayo wokukhupha iti eluhlaza uphakathi kwama-250-500 mg ngosuku. Esi sixa-mali sinokufunyanwa kwiikomityi ezi-3-5 zeti eluhlaza, okanye malunga neelitha eziyi-1.2.

Kodwa kubalulekile ukwazi ukuba ayizizo zonke izongezo ze-tea eluhlaza ezenziwe ngokulinganayo. Ezinye izongezo ziqulathe kuphela amagqabi eti eyomileyo eluhlaza, ngelixa ezinye ziqulathe iifom ezizimeleyo zekatekini enye okanye ezingaphezulu.

Ikatekini edibene kakhulu nezibonelelo zezempilo zokukhupha iti eluhlaza yi-EGCG, ke uya kufuna ukuqinisekisa ukuba isongezelelo osisebenzisayo sinaso.

Okokugqibela, kungcono ukuthatha isicatshulwa seti eluhlaza kunye nokutya. Zombini ezigqitha idosi ekucetyiswa ukuyithatha kwisisu esingenanto kunokubangela ukonakala kwesibindi (,).

Isicatshulwa seti eluhlaza sinokudliwa njengephilisi, ulwelo okanye ifom. Umthamo ocetyiswayo yi-250-500 mg ethathwe kunye nokutya.

Umgca osezantsi

Ngombulelo kumxholo wayo ophezulu wokulwa ne-antioxidant, ukukhutshwa kwetiyi eluhlaza kubonisiwe ukunceda ukuphucula impilo kunye nokwakhiwa komzimba.

Izifundo ezininzi zibonise ukuba isicatshulwa seti eluhlaza sinokukhuthaza ukulahleka kwesisindo, ukulawulwa kweswekile yegazi, ukuthintela izifo kunye nokubuyisa imithambo.

Inokukunceda ukugcina ulusu kunye nesibindi siphilile, ukunciphisa amanqanaba egazi, ukulawula uxinzelelo lwegazi kunye nokuphucula impilo yengqondo.

Ingatyiwa njengephilisi, ulwelo okanye ifom. Umthamo ocetyiswayo yi-250-500 mg ngosuku, kwaye kungcono ukuthathwa nokutya.

Nokuba ufuna ukuphucula impilo yakho jikelele okanye ukunciphisa umngcipheko wesifo, isicatshulwa seti eluhlaza yindlela elula yokongeza i-antioxidants yokunyusa impilo ekutyeni kwakho.