IziBonelelo eziSekwe kwiMpilo yeTi eMnyama

Umxholo

• 1. Ngaba uneempawu ze-Antioxidant
• 2. Ngamana angakhulisa impilo yentliziyo
• 3. Ngamana ungaphantsi kweCholesterol ye-LDL engalunganga
• 4. Ngamana angayiphucula impilo yamathumbu
• 5. Ngamana unokunceda ukunciphisa uxinzelelo lwegazi
• 6. Ngamana unokunceda ekunciphiseni umngcipheko weStrowuku
• 7. Ngamana amanqanaba eswekile esezantsi yegazi
• 8. Ngamana Unokunceda Ukunciphisa Umngcipheko Womhlaza
• 9. Ngamana unokuphucula ukugxila
• 10. Easy ukwenza
• Umgca osezantsi

Ngaphandle kwamanzi, iti emnyama yenye yeziselo eziselwayo ehlabathini.

Ivela kwifayile ye- UCamellia sinensis Ukutyala kwaye kuhlala kudityaniswa nezinye izityalo ngeencasa ezahlukeneyo, ezinje ngeEarl Grey, isidlo sakusasa saseNgilani okanye iti.

Yomelele kunencasa kwaye inecaffeine engaphezulu kunezinye iti, kodwa icaffeine encinci kunekofu.

Iti emnyama ikwabonelela ngezibonelelo ezahlukeneyo zempilo kuba iqulethe ii-antioxidants kunye nezinto ezinokunceda ukunciphisa ukudumba emzimbeni.

Nazi izibonelelo zezempilo ezili-10 zeti emnyama, zonke zixhaswe yisayensi.

1. Ngaba uneempawu ze-Antioxidant

I-Antioxidants yaziwa ngokubonelela ngezibonelelo ezininzi zempilo.

Ukuzisebenzisa kunokunceda ukususa iiradicals zasimahla kunye nokunciphisa ukonakala kweseli emzimbeni. Oku ekugqibeleni kunokunceda ukunciphisa umngcipheko wesifo esinganyangekiyo (,).

Iipolyphenols luhlobo lwe-antioxidant efumaneka kukutya okuthile kunye neziselo, kubandakanya iti emnyama.

Amaqela eepolyphenol, kubandakanya iikatekini, iiflavini kunye neearubigins, yeyona mithombo iphambili ye-antioxidants kwiti emnyama kwaye inokukhuthaza impilo iyonke (3).

Ngapha koko, olunye uphononongo kwiigundane luvavanye indima yeaflavins kwiti emnyama kunye nomngcipheko wesifo seswekile, ukutyeba kakhulu kunye ne-cholesterol ephezulu. Iziphumo zabonisa ukuba i-thelavlavins zinciphise i-cholesterol kunye namanqanaba eswekile yegazi ().

Olunye uphononongo luvavanye indima yeekateyini ezivela kwi-tea eluhlaza ekhutshwe kubunzima bomzimba. Kufumanise ukuba abo batya ibhotile equlathe i-690 mg yekatekini ezivela kwiti yonke imihla kangangeeveki ezili-12 babonisa ukwehla kwamafutha omzimba ().

Ngelixa izongezo ezininzi zinee-antioxidants, eyona ndlela yokuyisebenzisa kukutya kunye neziselo. Ngapha koko, olunye uphando lufumanisile ukuba ukuthatha ii-antioxidants kwifom yokongeza kunokuyenzakalisa impilo yakho ().

Iti emnyama iqulethe iqela leepolphenol ezineempawu zokulwa ne-antioxidant. Ukusebenzisa i-antioxidants kunokunceda ukunciphisa umngcipheko wesifo esingapheliyo kunye nokuphucula impilo yakho yonke.

2. Ngamana angakhulisa impilo yentliziyo

Iti emnyama iqulethe elinye iqela le-antioxidants ebizwa ngokuba yi-flavonoids, elinceda impilo yentliziyo.

Kunye neti, i-flavonoids inokufumaneka kwimifuno, iziqhamo, iwayini ebomvu kunye netshokholethi emnyama.

Ukuzisebenzisa rhoqo kunokunceda ukunciphisa umngcipheko wesifo sentliziyo, kubandakanya uxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu, amanqanaba aphezulu e-triglyceride kunye nokukhuluphala ().

Olunye uphononongo olulawulwa ngokungacwangciswanga lufumanise ukuba ukusela iti emnyama kwiiveki ezili-12 kunciphise kakhulu amaxabiso e-triglyceride ngama-36%, kunciphisa amanqanaba eswekile yegazi nge-18% kwaye yehlisa umlinganiso we-LDL / HDL nge-17% ().

Olunye uphononongo lufumanise ukuba abo basela iikomityi ezintathu zeti emnyama ngosuku banomngcipheko we-11% wokunciphisa isifo sentliziyo ().

Ukongeza iti emnyama kwimisebenzi yakho yemihla ngemihla yindlela elula yokufaka ii-antioxidants kwisidlo sakho kwaye unokunciphisa umngcipheko wexesha elizayo lwempilo.

Iti emnyama iqulethe ii-flavonoids, eziluncedo kwimpilo yentliziyo. Izifundo ziye zafumanisa ukuba ukusela iti emnyama rhoqo kunokunceda ukunciphisa umngcipheko wesifo sentliziyo.

3. Ngamana ungaphantsi kweCholesterol ye-LDL engalunganga

Umzimba uneepoprotein ezimbini ezithutha i-cholesterol emzimbeni wonke.

Enye yeepoprotein ezixineneyo (LDL), kwaye enye yi-lipoprotein (HDL) exineneyo.

I-LDL ithathwa njenge "lipoprotein" embi "kuba ihambisa icholesterol ukuya iiseli emzimbeni wonke. Okwangoku, i-HDL ithathwa njengelungileyo "i-lipoprotein" kuba ihambisa i-cholesterol kude ukusuka kwiiseli zakho nakwisibindi ekufuneka sikhutshiwe.

Xa kukho i-LDL eninzi emzimbeni, inokwakha kwimithambo kwaye ibangele iidipozithi zetyhefu ezibizwa ngokuba ngamacwecwe. Oku kunokukhokelela kwiingxaki ezinjengokusilela kwentliziyo okanye ukubetha kwentliziyo.

Ngethamsanqa, ezinye izifundo ziye zafumanisa ukuba ukutya iti kunokunceda ukunciphisa i-cholesterol ye-LDL.

Olunye uphononongo olwenziwe ngokungahleliwe lufumanise ukuba ukusela iiseti ezintlanu zeti emnyama ngemini kunciphise i-cholesterol ye-LDL nge-11% kubantu abanamanqanaba e-cholesterol amancinci okanye aphezulu ().

Olunye uphononongo lwenyanga ezintathu olwenziwe ngokungahleliwe kubantu abangama-47 bathelekisa iziphumo zokukhupha iti emnyama emnyama kunye ne-placebo kumanqanaba e-LDL.

Iziphumo zabonisa ukwehla okubonakalayo kumanqanaba e-LDL kwabo basela iti emnyama, xa kuthelekiswa ne-placebo, ngaphandle kweziphumo ebezingalindelekanga. Abaphandi bagqiba kwelokuba iti emnyama yanceda ukuphucula amanqanaba e-cholesterol kubantu abasemngciphekweni wesifo sentliziyo okanye ukutyeba kakhulu ().

I-LDL kunye ne-HDL ziindidi ezimbini zeelopoprotein ezithwala i-cholesterol emzimbeni wonke. I-LDL eninzi emzimbeni inokunyusa umngcipheko wesifo sentliziyo kunye nokufa icala. Izifundo zifumene ukuba iti emnyama inokunceda ukunciphisa amanqanaba e-LDL.

4. Ngamana angayiphucula impilo yamathumbu

Izifundo zifumanise ukuba uhlobo lweebhaktiriya emathunjini akho lunokudlala indima ebalulekileyo kwimpilo yakho.

Kungenxa yokuba amathumbu aqulathe izigidigidi zebhaktiriya, kunye ne-70-80% yamajoni akho omzimba ().

Ngelixa ezinye zeebhaktheriya ezisemathunjini akho ziluncedo kwimpilo yakho, ezinye azilunganga.

Ngapha koko, olunye uphononongo lucebise ukuba uhlobo lweebhaktiriya emathunjini akho lunokudlala indima ebalulekileyo ekunciphiseni umngcipheko weemeko ezithile zempilo, ezinjengesifo sokukrala kwamathumbu, uhlobo lwesibini seswekile, isifo sentliziyo, ukutyeba nkqu nomhlaza ().

Iipolyphenols ezifumaneka kwiti emnyama zinokunceda ukugcina amathumbu asempilweni ngokukhuthaza ukukhula kweentsholongwane ezilungileyo kunye nokuthintela ukukhula kweentsholongwane ezimbi, ezinje Salmonella (14).

Ukongeza, iti emnyama inepropathi ye-antimicrobial ebulala izinto ezinobungozi kunye nokuphucula amathumbu ebhaktiriya kunye nokuzikhusela ngokunceda ukulungisa ulwelo lwendlela yokugaya ukutya.

Nangona kunjalo, uphando olongezelelweyo luyafuneka ngaphambi kokuba kwenziwe isigqibo esomeleleyo malunga nendima yeti emnyama kunye nomsebenzi wamajoni omzimba (15).

Amathumbu ahlala kwizigidigidi zeebhaktiriya kwaye uninzi lwamajoni akho omzimba. Iipolyphenols kunye neepropathi ze-antimicrobial ezifumaneka kwiti emnyama zinokunceda ukuphucula impilo yegciwane kunye nokuzikhusela.

5. Ngamana unokunceda ukunciphisa uxinzelelo lwegazi

Uxinzelelo lwegazi oluphezulu luchaphazela abantu abamalunga nesigidi esi-1 kwihlabathi liphela ().

Ingonyusa umngcipheko wokungaphumeleli kwentliziyo kunye nezintso, ukubetha, ukuphulukana nombono kunye nokuhlaselwa sisifo sentliziyo. Ngethamsanqa, utshintsho kwindlela otya ngayo nakwindlela ophila ngayo lunokuhlisa uxinzelelo lwegazi ().

Isifundo esenziwe ngokungahleliwe, esilawulwayo sijonge kwindima yetiyi emnyama ekunciphiseni uxinzelelo lwegazi. Abathathi-nxaxheba basela iikomityi ezintathu zeti emnyama yonke imihla ngaphezulu kweenyanga ezintandathu.

Iziphumo zafumanisa ukuba abo basela iti emnyama babenokwehla okubonakalayo koxinzelelo lwegazi lwe-systolic kunye ne-diastolic, xa kuthelekiswa neqela le-placebo ().

Nangona kunjalo, uphando ngeziphumo zeti emnyama kuxinzelelo lwegazi luxubekile.

Uhlalutyo lweemeta lwezifundo ezintlanu ezahlukeneyo ezibandakanya abathathi-nxaxheba abangama-343 bajonga ifuthe lokusela iti emnyama iiveki ezine kuxinzelelo lwegazi.

Nangona iziphumo zifumene ukuphucuka koxinzelelo lwegazi, abaphandi bagqiba kwelokuba iziphumo azibalulekanga ().

Ukusela iti emnyama yonke imihla, kunye nokubandakanya ezinye iindlela zokuguqula indlela yokuphila enjengeendlela zokulawula uxinzelelo, kunokuba luncedo kwabo banexinzelelo lwegazi.

Uxinzelelo lwegazi oluphezulu kunokubangela iingxaki ezininzi zempilo. Ukusela iti emnyama rhoqo kunokunceda ukunciphisa uxinzelelo lwegazi lwe-systolic kunye ne-diastolic, kodwa uphando luxubekile.

6. Ngamana unokunceda ekunciphiseni umngcipheko weStrowuku

Ukubetha kunokwenzeka xa isitya segazi kwingqondo siye savalwa okanye saphuka. Yinto yesibini ebangela ukufa emhlabeni wonke ().

Ngethamsanqa, ama-80% emivimbo iyathinteleka. Umzekelo, ukulawula indlela otya ngayo, ukusebenza komzimba, uxinzelelo lwegazi kunye nokungatshayi kunokunceda ukunciphisa umngcipheko wokubetha ().

Into enomdla kukuba, uphononongo lufumanise ukuba ukusela iti emnyama kunokunceda ukunciphisa umngcipheko wokubetha.

Isifundo esinye silandele abantu abangama-74,961 ngaphezulu kweminyaka eli-10. Kufumanise ukuba abo basela iikomityi ezine okanye nangaphezulu zeti emnyama ngemini babenomngcipheko ophantsi wama-32% wokubethwa kunaleyo bangakhange basele iti ().

Olunye uphononongo luphonononge idatha evela kwizifundo ezisithoba ezahlukeneyo kubandakanya abathathi-nxaxheba abangaphezu kwe-194,965.

Abaphandi bafumanise ukuba abantu abasele ngaphezulu kweekomityi ezintathu zeti (nokuba imnyama okanye iti eluhlaza) ngemini babenama-21% anciphise umngcipheko wokubetha, xa kuthelekiswa nabantu abasela ngaphantsi kwekomityi yeti ngemini ().

IStrowuku sesona sizathu siphambili sokufa kwihlabathi liphela. Ngethamsanqa, kwiimeko ezininzi, inokuthintelwa. Izifundo ziye zafumanisa ukuba iti emnyama inokunceda ukunciphisa umngcipheko wokubetha.

7. Ngamana amanqanaba eswekile esezantsi yegazi

Amanqanaba eswekile aphakamileyo anokunyusa umngcipheko weengxaki zempilo, ezinje ngohlobo lweswekile 2, ukutyeba kakhulu, isifo sentliziyo, ukusilela kwezintso kunye noxinzelelo (24,).

Ukutya isixa esikhulu seswekile, ngakumbi kwiziselo ezinencasa, kubonisiwe kukonyusa amaxabiso eswekile yegazi kunye nomngcipheko wohlobo lweswekile yesi-2 ().

Xa usitya iswekile, idakada ikhupha incindi yedlala ekuthiwa yi-insulin ukuze ithwale iswekile iye kwimisipha ukuze isetyenziselwe amandla. Ukuba usebenzisa iswekile eninzi kunesidingo somzimba wakho, iswekile egqithisileyo iyagcinwa njengamafutha.

Iti emnyama sisiselo esingenashukela esithe safunyanwa ukunceda ukuphucula ukusetyenziswa kwe-insulin emzimbeni.

Olunye uphononongo lwetyhubhu yokuvavanya lujonge iipropathi zokuphucula i-insulin yeti kunye nezinto zayo. Iziphumo zabonisa ukuba iti emnyama inyuse umsebenzi we-insulin ngaphezulu kweshumi elinesihlanu.

Abaphandi bagqiba kwelokuba iikhompawundi ezininzi zeti ziye zaboniswa ukuphucula amanqanaba e-insulin, ngakumbi ikatekini ebizwa ngokuba yi-epigallocatechin gallate (27).

Olunye uphononongo lweempuku luthelekisa iziphumo zokukhupha iti emnyama kunye nohlaza kumanqanaba eswekile yegazi. Iziphumo zafumanisa ukuba bobabini behlisa iswekile yegazi kunye nokuphucula indlela umzimba osusa ngayo iswekile (28).

I-insulin yihomoni efihliweyo xa usitya iswekile. Iti emnyama sisiselo esingenashukela esinokunceda ukuphucula ukusetyenziswa kwe-insulin kunye nokunciphisa iswekile yegazi.

8. Ngamana Unokunceda Ukunciphisa Umngcipheko Womhlaza

Zingaphezulu kwe-100 iintlobo ezahlukeneyo zomhlaza ezikhoyo, kwaye ezinye azikhuselwa.

Nangona kunjalo, iipolyphenols ezifumaneka kwiti emnyama zinokunceda ukuthintela ukusinda kweseli yomhlaza.

Olunye uvavanyo lwetyhubhu yovavanyo luhlalutye iziphumo zeepolyphenols kwiti kwiiseli zomhlaza. Ibonakalise ukuba iti emnyama noluhlaza inokudlala indima ekulawuleni ukukhula komhlaza kunye nokunciphisa ukukhula kweseli ().

Olunye uphononongo luhlalutye iziphumo zeepolyphenols kwiti emnyama kumhlaza webele. Kubonakalise ukuba iti emnyama inokunceda ukoyisa ukusasazeka kwamathumba webele axhomekeke kwincindi yamadlala ().

Nangona iti emnyama ingafanele kuthathelwa ingqalelo njengolunye unyango kunyango lomhlaza, olunye uphando lubonakalisile amandla eti emnyama yokunceda ukunciphisa ukusinda komhlaza weseli.

Uphando olongezelelekileyo ebantwini luyafuneka ukucacisa ngakumbi unxibelelwano phakathi kweti emnyama kunye neeseli zomhlaza.

Iti emnyama iqulethe iipolyphenol, ezinokunceda ukulwa iiseli zomhlaza emzimbeni. Nangona ukutya iti emnyama kungawunyangi umhlaza, kunokunceda ukunciphisa ukukhula kwesifo somhlaza.

9. Ngamana unokuphucula ukugxila

Iti emnyama iqulethe icaffeine kunye neamino acid ebizwa ngokuba yi-L-theanine, enokuphucula ukuphapha kunye nokugxila.

I-L-theanine yonyusa umsebenzi we-alpha kwingqondo, ekhokelela ekuphumleni nasekugxilwe ngcono.

Izifundo zifumanise ukuba iziselo ezine-L-theanine kunye ne-caffeine zinefuthe elikhulu ekugxileni ngenxa yeziphumo ze-L-theanine kwingqondo ().

Kungenxa yeso sizathu le nto abantu abaninzi bexela amandla azinzileyo emva kokusela iti, xa kuthelekiswa nezinye iziselo ezinecafini ezifana nekofu.

Izifundo ezibini ezingenamsebenzi zivavanye iziphumo zeti emnyama ngokuchaneka kunye nokulumkisa. Kuzo zombini ezi zifundo, iti emnyama ikonyuse ukwanda kokuchaneka kunye nokuzazisa ngokwakho phakathi kwabathathi-nxaxheba, xa kuthelekiswa ne-placebo ().

Oku kwenza iti emnyama ibe sisiselo esikhulu ukuba ujonge ukuphucula amandla kwaye ujolise ngaphandle kwecafine eninzi.

Iti emnyama inokunceda ukuphucula ukugxila ngenxa yomxholo wayo wecaffeine kunye neamino acid ebizwa ngokuba yiL-theanine. Le amino acid yonyusa umsebenzi we-alpha kwingqondo, enokunceda ukuphucula ukugxila kunye nokuphaphama.

10. Easy ukwenza

Ayisiyiyo kuphela iti emnyama elungileyo kuwe, ikwalula nokwenza.

Ukwenza iti emnyama, kuqala ubilise amanzi. Ukuba usebenzisa iibhegi zeti ezithengiweyo, yongeza nje ibhegi yeti kwimug kwaye uyigcwalise ngamanzi ashushu.

Ukuba usebenzisa iti yamagqabi evulekileyo, sebenzisa i-2-3 yeegramu zamagqabi eti kwi-ounces nganye emanzini.

Vumela iti inyibilike emanzini kangangemizuzu emi-3 ukuya kwezi-5, kuxhomekeke kukhetho lwakho lweencasa. Ukufumana iti eyomeleleyo, sebenzisa amagqabi eti kunye nokuhamba ixesha elide.

Emva kokutsiba, susa amagqabi eti okanye ibhegi yeti emanzini kwaye wonwabe.

Ukwenza iti emnyama kulula kwaye kuthatha imizuzu nje embalwa. Ungasebenzisa nokuba ziingxowa zeti okanye amagqabi akhululekileyo kwaye uhlengahlengise incasa kukhetho lwakho.

Umgca osezantsi

Iti emnyama yeyona ndlela ilungileyo ukuba ufuna ikhalori esezantsi, isiselo esingaswiti kunye necaffeine encinci kunekofu okanye iziselo zamandla.

Ine-flavour eyomeleleyo, eyahlukileyo kwaye inezinto ezininzi ze-antioxidants, ezinokubonelela ngezibonelelo ezininzi zempilo. Oku kubandakanya ukuphucula i-cholesterol, impilo entle yamathumbu kunye nokwehla koxinzelelo lwegazi.

Eyona nto ibaluleke kakhulu, kulula ukuyenza kwaye inokufumaneka ngokulula kwiivenkile ezininzi okanye kwi-Intanethi.

Ukuba awukwenzi oko ngaphambili, cinga ukuzama iti emnyama ukuze ufumane izibonelelo zayo ezininzi zezempilo.