Iti eluhlaza kunye neTi eMnyama: Yeyiphi eyona isempilweni?

Umxholo

• Izabelo ekwabelwana ngazo zeti eluhlaza kunye emnyama
• Ngaba ukukhusela intliziyo yakho
• Ngamana unokunyusa ukusebenza kwengqondo
• Iti eluhlaza ityebile kwi-antioxidant enamandla ye-EGCG
• Iti emnyama iqulethe iiflavini eziluncedo
• Yeyiphi ekufuneka uyisele?
• Umgca wezantsi

Iti ithandwa ngabantu kwihlabathi liphela.

Zombini iti eluhlaza kunye emnyama zenziwe ngamagqabi e UCamellia sinensis isityalo ().

Umahluko ophambili phakathi kwezi zimbini kukuba iti emnyama i-oxidized kwaye iti eluhlaza ayisiyiyo.

Ukwenza iti emnyama, amagqabi ayasongwa kuqala emva koko abhenceke emoyeni ukwenza inkqubo yokugcwala. Le mpendulo ibangela ukuba amagqabi ajike abe mdaka mnyama kwaye ivumela iincasa ukuba ziphakame kwaye zomeleze ().

Kwelinye icala, iti eluhlaza iyacutshungulwa ukunqanda igcwala kwaye ilula ngombala kunetayi emnyama.

Eli nqaku livavanya uphando olwenziweyo emva kweti eluhlaza kunye emnyama ukumisela ukuba yeyiphi esempilweni.

Izabelo ekwabelwana ngazo zeti eluhlaza kunye emnyama

Ngelixa iti eluhlaza nemnyama yahlukile, banokubonelela ngezibonelelo ezifanayo zempilo.

Ngaba ukukhusela intliziyo yakho

Zombini iti eluhlaza kunye emnyama zityebile kwiqela lama-antioxidants akhuselayo abizwa ngokuba ziipolyphenols.

Ngokukodwa, zine-flavonoids, iqela elincinci le-polyphenols.

Nangona kunjalo, uhlobo kunye nenani lee-flavonoids eziqulethweyo zahlukile. Umzekelo, iti eluhlaza inexabiso eliphezulu kakhulu le-epigallocatechin-3-gallate (EGCG), ngelixa iti emnyama ingumthombo otyebileyo wee-flavins ().

I-flavonoids ekwiti eluhlaza nakumnyama icingelwa ukuba ikhusela intliziyo yakho (,).

Olunye uphononongo lwesilwanyana lufumanise ukuba iti eluhlaza kunye emnyama yayisebenza ngokulinganayo ekuthinteleni ukwakheka kweplanti yegazi ngama-26% kwidosi ephantsi ukuya kuthi ga kuma-68% kwelonaqondo liphezulu ().

Uphononongo lufumanise ukuba zombini iintlobo zeti zincede ukunciphisa i-LDL (embi) i-cholesterol kunye ne-triglycerides ().

Ngaphezulu, ukuphononongwa okubini kuvavanyo lwezifundo ezisemgangathweni ezili-10 kufumanise ukuba ukusela iti eluhlaza kunye nemnyama kungalunciphisa uxinzelelo lwegazi (,).

Ngapha koko, olunye uphononongo lwezifundo zeti eluhlaza zafumanisa ukuba abantu abasele i-1-3 yeekomityi ngemini babene-19% kunye ne-36% banciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokufa icala ngokulandelelana, xa kuthelekiswa nabo babenengaphantsi kwekomityi enye yeti eluhlaza suku ngalunye ( ).

Ngokufanayo, ukusela ubuncinci iikomityi ezintathu zeti emnyama kunokunciphisa umngcipheko wesifo sentliziyo nge-11% ().

Ngamana unokunyusa ukusebenza kwengqondo

Iti eluhlaza kunye emnyama imele ine-caffeine, into evuselelayo eyaziwayo.

Iti eluhlaza iqulethe icaffeine encinci kuneti emnyama - malunga ne-35 mg nge-8-ounce (230-ml) indebe, xa kuthelekiswa ne-39-109 mg yokuhanjiswa okufanayo kweti emnyama (,, 9).

I-Caffeine ivuselela inkqubo yakho yemithambo ngokuthintela i-adenosine ye-neurotransmitter inhibitory. Ikwanceda ukukhutshwa kwee-neurotransmitters ezonyusa imood ezinje nge-dopamine kunye ne-serotonin (,).

Ngenxa yoko, icaffeine inokunyusa ukuphaphama, imood, ukubekeka esweni, ixesha lokuphendula kunye nokukhumbula ixesha elifutshane (9).

Iti eluhlaza kunye emnyama iqulethe i-amino acid L-theanine, engekhoyo kwikofu.

I-L-theanine icingelwa ukuba inqumle isithintelo segazi-nengqondo kwaye ibangele ukukhutshwa kwe-inhibitor ye-neurotransmitter kwingqondo ebizwa ngokuba yi-gamma-aminobutyric acid (GABA), ezisa imeko ekhululekile kodwa ephaphileyo (,,).

Kwangelo xesha, ikhuthaza ukukhutshwa kwehormone eyandisa imo yedopamine kunye ne-serotonin ().

I-L-theanine icingelwa ukuba ilungelelanise iziphumo zecaffeine. Ukudityaniswa kwezi zinto zimbini kunokuba kukunxibelelana, njengoko isifundo esinye sifumanise ukuba abantu abafake i-L-theanine kunye ne-caffeine ngokudibeneyo babenononophelo olungcono kunokuba lwalusetyenziswa lodwa (,).

Ngokubanzi, kukho i-L-theanine ethe kratya kwi-iti eluhlaza kuneti emnyama, nangona iimali zinokwahluka kakhulu ().

Zombini iti eluhlaza kunye emnyama ziindlela ezizezinye ezintle zokwenza ikofu kwabo bafuna ukuphakamisa imood ngaphandle kokungazinzi kwekofu.

Iti eluhlaza kunye emnyama ineepolyphenols ezinefuthe elinamandla lokulwa ne-antioxidant, ezinokuthi zinciphise umngcipheko wesifo sentliziyo. Zombini zine-caffeine yokwandisa ukuphapha kunye nokugxila kunye ne-L-theanine, ekhupha uxinzelelo kunye nokuthoba umzimba.

Iti eluhlaza ityebile kwi-antioxidant enamandla ye-EGCG

Iti eluhlaza ngumthombo ogqwesileyo we-antioxidant epigallocatechin-3-gallate (EGCG).

Nangona iti eluhlaza iqulethe ezinye ii-polyphenols, ezinje ngecatechin kunye ne-gallic acid, i-EGCG ithathwa njengeyona inamandla kwaye inoxanduva lokufumana uninzi lwezibonelelo zeti eluhlaza ().

Nalu uluhlu lwezibonelelo ezinokubakho ze-EGCG ngeti eluhlaza:

• Umhlaza. Uvavanyo lweetyhubhu zovavanyo lufumanise ukuba i-EGCG ekwiti eluhlaza inokuthintela ukuphindaphindeka kweeseli zomhlaza kwaye ibangele ukufa komhlaza weseli (,).
• Isifo se-Alzheimer. I-EGCG inokunciphisa iziphumo ezinobungozi zamacwecwe e-amyloid, aqokelelwa kwizigulana ze-Alzheimer's (,).
• Ukudinwa. Isifundo sifumanise ukuba iimpuku ezitya isiselo esine-EGCG zinexesha elide lokuqubha ngaphambi kokudinwa, xa kuthelekiswa nalawo aselwayo ().
• Ukukhuselwa kwesibindi. I-EGCG ibonakalisiwe ukunciphisa ukukhula kwesibindi esinamafutha kwiimpuku kukutya okunamafutha aphezulu (,).
• Unyango lwe-microbial. Le antioxidant inokubangela ukonakala kwindonga zeseli zebacteria kwaye inokunciphisa ukuhanjiswa kweentsholongwane ezithile (,,).
• Ukuzola. Ingadibana nee-receptors kwingqondo yakho ukuze ifumane amandla okuzola emzimbeni wakho,,).

Nangona uninzi lophando kwi-EGCG kwiti eluhlaza lwenziwe kwityhubhu yovavanyo okanye kwizifundo zezilwanyana, iziphumo ziboleka ukuthembeka kwizibonelelo ezichazwe ixesha elide zokusela iti eluhlaza.

Iti eluhlaza iqulethe i-EGCG, i-antioxidant ethi ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisile ukuba zingalwa nomhlaza kunye neeseli zebacteria kwaye zikhusele ingqondo kunye nesibindi.

Iti emnyama iqulethe iiflavini eziluncedo

I-Theaflavins liqela leepolphenol ezikhethekileyo kwiti emnyama.

Zenziwe ngexesha lenkqubo ye-oxidation kwaye zimele i-3-6% yazo zonke iipolyphenol kwiti emnyama ().

I-Theaflavins ibonakala ngathi ibonelela ngezibonelelo ezininzi zempilo-zonke zinxulumene namandla abo e-antioxidant.

Ezi polyphenols zinokukhusela iiseli ezinamanqatha kumonakalo ziiradicals zasimahla kwaye zinokuxhasa imveliso yemvelo yomzimba wakho (,).

Ngaphezulu, banokukhusela intliziyo yakho kunye nemithambo yegazi.

Olunye uphononongo lwesilwanyana lufumanise ukuba ii-flavins zinokunciphisa umngcipheko wokubekwa kwe-plaque kwimithambo yegazi ngokunciphisa ukudumba kunye nokwandisa ukubakho kwe-nitric oxide, enceda imithambo yegazi yakho ukuba yande (32).

Ukongeza, i-thelavlavins ibonakalise ukunciphisa kakhulu amanqanaba e-cholesterol kunye neswekile yegazi (,).

Banokude bakhuthaze ukonakala kwamanqatha kwaye banconyelwe njengoncedo olunokubakho kulawulo lokutyeba kakhulu (34).

Ngapha koko, i-thelavlavs ekwiti emnyama inokuba namandla okulwa ne-antioxidant njenge-polyphenols ekwiti eluhlaza ().

I-Theaflavins yahlukile kwiteyi emnyama. Ngempembelelo yabo yokulwa ne-antioxidant, banokuphucula ukusebenza kwenqanawa yegazi kunye nenkxaso yokulahleka kwamafutha.

Yeyiphi ekufuneka uyisele?

Iti eluhlaza kunye emnyama inikezela ngezibonelelo ezifanayo.

Ngelixa bahlukile kubume babo be-polyphenol, banokunika iziphumo ezifanayo eziluncedo ekusebenzeni kwenqanawa yegazi ().

Uninzi lophando lubonisa ukuba iti eluhlaza ineempawu ezinamandla zokulwa ne-antioxidant kuneti emnyama, kodwa olunye uphononongo lufumanise ukuba iti eluhlaza kunye emnyama ibonakalisa amandla alinganayo e-antioxidant (,, 38).

Nangona zombini zine-caffeine, iti emnyama ihlala inokwenza okungaphaya kokuluhlaza ukhetho olungcono kubantu abanolwazelelelo kwesi sivuseleli. Ngapha koko, iti eluhlaza iqulethe ngakumbi i-L-theanine, i-amino acid eyolisayo kwaye inokulinganisa iziphumo zecaffeine ().

Nangona kunjalo, ukuba ufuna i-caffeine yokuqinisa engenamandla njengekhofi, itiye emnyama ingaba yinto enhle kuwe.

Gcina ukhumbula ukuba zombini iti emnyama kunye nohlaza ineetannins, ezinokubopha kwizimbiwa kunye nokunciphisa amandla okufunxa. Ke ngoko, iti inokuthi ityiwe kakhulu phakathi kokutya ().

Iti eluhlaza inokuba neprofayili encinci yokulwa ne-antioxidant kuneti emnyama, kodwa iti emnyama ilunge kakhulu ukuba ufuna i-buzz ye-caffeine enamandla.

Umgca wezantsi

Iti eluhlaza kunye emnyama ibonelela ngezibonelelo ezifanayo zempilo, kubandakanya nentliziyo yakho nengqondo.

Ngelixa iti eluhlaza inokuba ne-antioxidants enamandla ngakumbi, ubungqina abuyithandi kwaphela iti enye kwenye.

Zombini ziqulathe icaffeine evuselelayo kunye ne-L-theanine, enefuthe lokuthomalalisa.

Ngamafutshane, zombini ezi zongezo olukhulu ekudleni kwakho.