Ungayiphucula njani impilo yakho yeTi Chai

Umxholo

• Yintoni i-Chai Tea?
• Inokukunceda ukuphucula impilo yentliziyo
• I-Chai Tea inokunciphisa amanqanaba eswekile yegazi
• Inokunciphisa isicaphucaphu kunye nokuphucula ukugaya
• Inokukunceda ukuba wehlise ubunzima
• Isisombululo kunye noKhuseleko
• Uyenza njani iti yeChai ekhaya
• Ukugxila kweti yeChai
• Umgca osezantsi

Kwiindawo ezininzi zehlabathi, “iti” ligama nje elithetha iti.

Nangona kunjalo, kwihlabathi laseNtshona, igama elithi chai liye lafana nolo luhlobo lwevumba elimnandi, elinencasa laseIndiya elibizwa ngokuchanekileyo njengemasala chai.

Ngaphezulu, esi siselo sinokuba nezibonelelo kwimpilo yentliziyo, ukwetyisa, ukulawula amanqanaba eswekile yegazi nokunye.

Eli nqaku licacisa into ekufuneka uyazi malunga iti chai kunye nezibonelelo zayo ezinokubakho.

Yintoni i-Chai Tea?

I-Chai iti yeti emnandi kunye neqholiweyo eyaziwayo ngevumba layo elimnandi.

Kuxhomekeka apho uvela khona, unokuyibona njengemasala chai. Nangona kunjalo, ngenjongo yokucacisa, eli nqaku liza kusebenzisa igama elithi "iti chai" kuyo yonke.

Iti yeChai yenziwa ngokudibanisa iti emnyama, ijinja kunye nezinye iziqholo. Ezona zinongo zithandwayo zibandakanya i-cardamom, isinamoni, i-fennel, ipepile emnyama kunye nee-clove, nangona i-anise yeenkwenkwezi, imbewu ye-coriander kunye neepepercorns zezinye iindlela ezithandwayo.

Ngokungafaniyo neti eqhelekileyo, ekwenziwa ngayo amanzi, iti chai isenziwa ngokwesiko kusetyenziswa amanzi ashushu kunye nobisi olufudumeleyo. Ikwahlala ithandiwe ukuba ibe mnandi kumanqanaba ahlukeneyo.

I-Chai lattes yenye indlela eyaziwayo yokutya iti. Abantu benza ezi zinto ngokongeza iti yefreyiti egxila kubisi olunomphunga, ovelisa isiselo esinobisi oluninzi kunokuba ubunokufumana kwikomityi yetiye.

Iti yeChai inokuthengwa kwiivenkile ezininzi, kodwa kulula ukuyenza ekhaya, nokuba kukuqala, iibhegi zeti yangaphambi kokufakwa okanye ukugxila kwivenkile.

Ngaphezu, iti chai idityaniswe ezahlukeneyo izibonelelo zempilo.

Isishwankathelo: I-Chai iti yeti yemveli yaseIndiya yobisi eyenziwe ngokudibanisa iti emnyama, ijinja kunye nezinye iziqholo. Ingasetyenziswa ngeendlela ezahlukeneyo kwaye inokunika izibonelelo ezahlukeneyo zempilo.

Inokukunceda ukuphucula impilo yentliziyo

Kukho ubungqina bokuba iti ye-chai ingayilungela impilo yentliziyo yakho.

Izifundo zezilwanyana zibonise ukuba isinamon, yenye yezona zinto ziphambili kwi-chai, inokuhlisa uxinzelelo lwegazi (,).

Kwabanye abantu, isinamon ibonakalisiwe ukunceda ukunciphisa amanqanaba e-cholesterol iyonke, "embi" ye-LDL cholesterol kunye ne-triglycerides ukuya kuthi ga kwi-30% ().

Uninzi lwezifundo zisebenzisa iidosi ze-1 - 1 iigrem zesinamoni ngemini, ethe gabalala ingaphaya kokufumana kwikomityi yeti yetiyi.

Nangona kunjalo, uphononongo lwamva nje luxele ukuba iidosi ezincinci njenge-120 mg ngosuku zinokwanela ukubonelela ngezi ziphumo zempilo entle ().

Izifundo ezininzi zikwacebisa ukuba iti emnyama esetyenziselwa ukwenza iti ye-chai inokuba negalelo kumanqanaba e-cholesterol esezantsi (,).

Uninzi lophando lubonile ukuba ukusela iikomityi ezine okanye nangaphezulu zeti emnyama ngemini kunokunciphisa kancinci uxinzelelo lwegazi. Ngaphezu, ukusela iikomityi ezintathu okanye nangaphezulu zeti emnyama ngosuku kubonakala kunxulunyaniswa nomngcipheko ophantsi we-11% wesifo sentliziyo (,).

Nangona kunjalo, ayizizo zonke izifundo ezingavisisaniyo, kwaye akukho namnye ophande isiphumo ngqo seti chai kwimpilo yentliziyo. Ke, kufuneka uphando oluninzi ngaphambi kokuba kwenziwe izigqibo ezinamandla ().

Isishwankathelo: Iti yeChai iqulethe isinamon kunye neti emnyama, zombini ezinokunceda ukunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol. Nangona kunjalo, izifundo eziphanda ngokuthe ngqo kwiziphumo zetii ziyafuneka.

I-Chai Tea inokunciphisa amanqanaba eswekile yegazi

Iti yeCha inokuba negalelo kulawulo lweswekile yegazi.

Kungenxa yokuba iqulethe ijinja kunye nesinamoni, zombini ezinokuba neziphumo eziluncedo kumanqanaba eswekile yegazi.

Umzekelo, izifundo zibonisa ukuba isinamon inokunciphisa ukunganyangeki kwe-insulin kunye nokuzila amanqanaba eswekile yegazi nge-10-29% (,,,).

Ukuxhathisa kwe-insulin esezantsi kwenza ukuba kube lula emzimbeni wakho ukusebenzisa i-insulin ukukhupha iswekile egazini lakho nakwiiseli zakho. Oku kunokunceda ukunciphisa amanqanaba eswekile yegazi.

Uphononongo lwakutsha nje lwanika iigram ezimbini zomgubo weginger ngemini kubantu abanesifo seswekile sesi-2, kwaye bafumanisa ukuba banceda ukunciphisa amanqanaba eswekile yegazi ukuya kuthi ga kwi-12% ().

Iingxelo zophando ukuba i-ginger kunye nesinamon doses esebenzayo zihlala zivela kwi-1-6 gram ngosuku. Iidosi ezinjalo zingaphezulu kwento onokuyilindela ukuba uyifumane kwiingxowa zetiye ezithengwe evenkileni, okanye ikomityi elungiselelwe ibarista yendawo yakho.

Ukufumana izibonelelo, zama ukulungiselela iti ngokwakho kwasekuqaleni. Ngale ndlela, unokongeza isinamon kunye nejinja kancinci kunokuba uninzi lweendlela zokupheka zibiza njalo.

Kukwabalulekile ukuba uqaphele ukuba, ngokungafaniyo neti yeti ekwenziwa ekhaya, iindidi ezilungiselelwe kwiindawo zokutyela zihlala ziswiti kakhulu, ezinokuthi zichaphazele iswekile yegazi-yokunciphisa izibonelelo zezinye izithako kwitii.

Ngapha koko, i-ounce eyi-12 (i-360-ml) ye-nonfat yobisi chai latte e-Starbucks iqulethe ngaphezulu kwe-35 yeeswekile, kwaye malunga nesibini kwisithathu sayo sivela kwiswekile eyongeziweyo (14, 15).

I-American Heart Association (AHA) icebisa abantu basetyhini ukuba batye iswekile yabo engaphantsi kwe-25 yeegram ngosuku, kwaye amadoda agcina ukutya kwawo ngaphantsi kwe-38 gram ngemini. Le latte iyodwa inokuwukhupha loo mda ().

Iziphumo ezilungileyo zokunciphisa iswekile, khetha uhlobo olungenaswekile.

Isishwankathelo: Isinamoni kunye nejinja efumaneka kwi-chai ye-chai inokunceda ukwandisa ubuntununtunu be-insulin kunye nokunciphisa amanqanaba eswekile yegazi. Nangona kunjalo, kungcono ukuzikhupha kwiintlobo ezineswekile eninzi, ezivenkileni.

Inokunciphisa isicaphucaphu kunye nokuphucula ukugaya

Iti yeChai iqulethe ijinja, eyaziwa kakhulu ngefuthe layo lokulwa nesicaphucaphu (, 18).

Ijinja ibonakala isebenza ngokukhethekileyo ekunciphiseni isicaphucaphu ngexa lokukhulelwa. Ngapha koko, uphononongo lwezifundo ezenziwa kwinani elipheleleyo labasetyhini abakhulelweyo abayi-1,278 bafumanisa ukuba idosi yemihla ngemihla ye-1.1-1.5 gram yejinja inciphise isicaphucaphu ().

Oku malunga nenani lejinja onokulindela ukuba nayo kwindebe enye ye-chai.

Iti yeChai iqulethe isinamon, iicloves kunye nekhadiyamam, zonke ezineempawu zokulwa iintsholongwane ezibonakala ngathi ziyanceda ukuthintela imiba yokugaya ebangelwe lusulelo lwebacteria (,,, 23).

Ipepile emnyama, esinye isithako esifunyanwa kwitii, kubonakala ngathi sineempawu ezifanayo zokulwa neentsholongwane (18,).

Ukongeza, izifundo zezilwanyana zixela ukuba ipepile emnyama inokunyusa amanqanaba ee-enzymes zokugaya ukutya ezifunekayo ukuze kuphulwe ukutya ngokufanelekileyo kwaye kuxhaswe ukwetyisa okufanelekileyo ().

Nangona kunjalo, inani lepepile elisetyenzisiweyo kwezi zifundo zezilwanyana laliphindaphindwe kahlanu kunenani eliphakathi elisetyenziswe ngabantu. Ke, kuyafuneka ukuba kwenziwe uphando ngakumbi ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Isishwankathelo: Izithako zetiye ijinja, ipepile emnyama, isinamon kunye nee-clove zinokunceda ukunciphisa isicaphucaphu, kuthintele usulelo lwebhakteria kunye nenkxaso yokwetyisa.

Inokukunceda ukuba wehlise ubunzima

I-Chai iti inokunceda ukuthintela ukutyeba kunye nokukhuthaza ukulahleka kwamafutha ngeendlela ezininzi.

Okokuqala, iti chai ilungiswa ngokubanzi ngobisi lwenkomo okanye ubisi lwe-soy, zombini eyimithombo elungileyo yeprotheni.

Iprotein sisondlo esaziwayo ukunceda ukunciphisa indlala kunye nokukhuthaza iimvakalelo zokugcwala.

Ke, iti chai inokuthi isebenze ngakumbi kunezinye iintlobo zeti ekunciphiseni indlala kwaye ikuthintele ekutyeni kakhulu emva kwemini. Unokuyifumana iluncedo njengesiqwengana (,,,).

Uphando lukwabonisa ukuba iikhompawundi ezifumaneke kuhlobo lweti emnyama esetyenziselwa ukwenza iti inokukhuthaza ukonakala kwamanqatha kwaye incede ukunciphisa inani leekhalori ezifunxwa ngumzimba kukutya ().

Ngaphezulu, olunye uphando olukumgangatho ophezulu luxele ukuba ukusela iikomityi ezintathu zeti emnyama ngemini kunokunceda ekuthinteleni ukutyeba okungafunekiyo okanye ukuzuza kwamafutha esisu ().

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ezi ziphumo zihlala zincinci kwaye zibonakala zisebenza kuphela kwixesha elifutshane.

Okokugqibela, uphononongo lwezilwanyana lubonisa ukuba ukusebenzisa ipepile emnyama kunokunceda ukuthintela ukufumba kwamafutha omzimba, nangona kungacaci ukuba ezi ziphumo zihambelana njani nabantu ().

Nangona kunjalo, ukuba usela iti ye-chai, lumka ukuba ungadli iswekile eninzi kakhulu. Ezinye iintlobo ezithandwayo zeti yeti ziqulathe isixa esibalulekileyo, esinokuthi sichasane nazo naziphi na izibonelelo ezincinci ezichazwe apha ngasentla.

Isixa kunye nohlobo lobisi olongezwe kwi-chai ye-chai nayo inokongeza iikhalori.

Iti chai eyi-12-ounce (360-ml) eyenziwe ngobisi olunamafutha ineekhalori ezingama-60, ngelixa iti latte eyenziwe ekhaya inokuba nee-calories ezingama-80.

Xa kuthelekiswa, ubungakanani obufanayo be-nonfat chai latte kwikofu yakho yendawo yakho inokuba nee-calories ezingama-180. Kungcono ukunamathela kwiintlobo ezingenaswekile, ezenziwe ekhaya (14).

Isishwankathelo: Iti yeCha inezinto ezininzi ezinokusebenza kunye ukukhuthaza ukunciphisa umzimba okanye ukuthintela ukutyeba okungafunekiyo. Ukufumana ezona ziphumo zibalaseleyo, cima iti chai enencasa.

Isisombululo kunye noKhuseleko

Okwangoku, akukho mvumelwano malunga nokuba ingakanani iti yeti umntu oqhelekileyo anokuyifuna ukusela ukuvuna izibonelelo zezempilo ezidweliswe apha ngasentla.

Uninzi lwezifundo lujolise kwizibonelelo zezithako ezizodwa, ezenza kube nzima ukumisela inani elifanelekileyo letii okanye iresiphi ethile oya kuyidinga ukukhulisa ezi zibonelelo.

Ukongeza, kubalulekile ukuba uqaphele ukuba iti ye-chai iqulethe icaffeine, abanye abantu abanokuba novakalelo kuyo (32,).

Xa ityiwe kakhulu, icaffeine inokubangela iziphumo ezahlukeneyo ezingathandekiyo, kubandakanya uxinzelelo, migraines, uxinzelelo lwegazi kunye nokulala okungalunganga. I-caffeine eninzi inokunyusa umngcipheko wokukhulelwa kwesisu okanye ubunzima bokuzalwa okuphantsi (, 35,, 37).

Ngenxa yezi zizathu, abantu kufuneka baphephe ukutya ngaphezulu kwe-400 mg ye-caffeine ngosuku-kwaye ngexesha lokukhulelwa, kungabikho ngaphezulu kwe-200 mg (, 39).

Oko kwathiwa, ukungena ngokuqhelekileyo kweti ye-chai akunakwenzeka ukuba kudlule ezi ngcebiso.

Ikomityi nganye (240 ml) yeti ye-chai kulindeleke ukuba iqulethe malunga ne-25 mg ye-caffeine. Eso sisiqingatha sedosi ye-caffeine ebonelelwe sisixa seti emnyama, kunye nekota enye yekomityi yekofu eqhelekileyo (32).

Ngenxa yomxholo we-chai weti ye-chai, abantu abathanda uxinzelelo lwegazi okanye iswekile esezantsi yegazi, okanye abo bathabatha amayeza anciphisa igazi, banokufuna ukunciphisa ukutya kwabo okanye bakugcine kwinqanaba elisezantsi loluhlu.

Abantu abanganyamezelani ne-lactose banokufuna ukukhetha iti yeeti ezenziwe kubisi olusekwe kwizityalo okanye emanzini kuphela.

Isishwankathelo: I-Chai iti ngokubanzi ithathwa njengekhuselekileyo, nangona iqulethe icaffeine kunye nejinja, enokubangela iziphumo ezibi kwabanye abantu. Umthamo ophezulu awukaziwa.

Uyenza njani iti yeChai ekhaya

I-Chai iti ilula ukuyenza ekhaya. Ifuna kuphela izithako ezimbalwa kwaye unokulandela iindlela ezahlukeneyo zokupheka ukuyenza.

Iresiphi engezantsi yenye yeendlela zokulungiselela ezifanelekileyo oza kuzifumana.

Kudinga ukuba wenze ukugxila kwe-chai kwangaphambili kwaye uyigcine kwifriji yakho.

Le nkqubo ithatha ixesha elincinci ngaphambili, kodwa inciphisa kakhulu ixesha eliza kuthatha ukuba uyonwabele ikomityi yeti yeti okanye iti latte ekhaya.

Ukugxila kweti yeChai

Nantsi into oya kuyidinga ukwenza i-ounces ezili-16 (474 ​​ml) yomxube:

Izithako

• 20 iipeppercorn ezimnyama ezipheleleyo
• Ii-clove ezi-5
• Iifowuni ezi-5 eziluhlaza
• Intonga yesinamoni e-1
• Inkwenkwezi ye-1
• Iikomityi ezi-2.5 (593 ml) zamanzi
• 2.5 amacephe (38 ml) iti emnyama emnyama
• 4 intshi (10 cm) yejinja entsha, esikiweyo

Imikhombandlela

1. Roast peppercorns, cloves, cardamom, sinamon and star anise on low heat for around 2 minutes or until livumba elimnandi. Susa ekushiseni kwaye upholile.
2. Usebenzisa ikofu okanye ispice grinder, gaya izinongo ezipholileyo zibe ngumgubo erhabaxa.
3. Sebenzisa ipani enkulu, hlanganisa amanzi, ijinja kunye nezinongo zomhlaba uze uzise kwisimmer. Gquma kwaye yima imizuzu engama-20. Kunqande ukuvumela umxube wakho ufikelele emathunjini, nto leyo eya kubangela ukuba iziqholo zibe krakra.
4. Hlanganisa iti emnyama emnyama evaliweyo, cima ubushushu kwaye uvumele ukunyuka malunga nemizuzu eli-10, emva koko uxinzelele.
5. Ukuba ukhetha iti yakho eswiti, phinda uphinde uphinde umxube oxineneyo kunye neswiti enempilo oyikhethileyo kwaye uyimilise imizuzu emi-5 ukuya kweyesi-5, emva koko uyipholise kwaye uyenze ifriji.
6. Nciphisa iti egxile kwibhotile engenazintsholongwane kwaye yeka ukuphola ngaphambi kwefriji. Umxube ugcina efrijini ukuya kwiveki enye.

Ukwenza ikomityi yeti yeti, gxobhoza isahlulo esinye sigxile kwicandelo elinye lamanzi ashushu kunye nenxalenye enye yobisi lwenkomo olushushu okanye ubisi lwezityalo olungenaswekile. Kwinguqulelo ye-latte, sebenzisa icandelo elinye ukugxila kumacandelo amabini obisi. Gxotha kwaye wonwabe.

Isishwankathelo: Iti yeChai ilula kakhulu ukuyenza. Landela nje la manyathelo angentla ukwenza inguqulelo yakho kugxilwe.

Umgca osezantsi

I-Chai iti yeti enevumba elimnandi, enencasa enokunceda ukukhulisa impilo yentliziyo, ukunciphisa amanqanaba eswekile yegazi, ukunceda ukwetyisa ukutya kunye nokunceda ukunciphisa umzimba.

Nangona uninzi lwezibonelelo zezempilo zixhaswa yinzululwazi, kubalulekile ukuba uqaphele ukuba zihlala zinxulunyaniswa nezithako ezisetyenziswa kwitii kunetiyi uqobo.

Nangona kunjalo, ngekhe ulahlekelwe kakhulu ngokunika iti chai.

Qaphela nje ukuba uya kufumana ezona zibonelelo zezempilo kwiti yakho ngokukhetha uhlobo oluncinci olunencasa.