Izibonelelo ezi-8 ezimangalisayo zeti yeLinden

Umxholo

• 1. Ngamana unokukhuthaza ukuphumla
• 2. Ngamana unokunceda ukulwa nokuvuvukala
• 3. Ngamana ukunciphisa iintlungu kancinci
• 4. Unokuba nefuthe lomchamo
• 5. Inxulunyaniswe noxinzelelo lwegazi olusezantsi
• 6. Ngamana unokukunceda ulale
• 7.Ithomalalisa inkqubo yakho yokwetyisa
• 8.Kulula ukongeza kwisondlo sakho
• Ezantsi
• Ukhuseleko ebantwaneni nakwabasetyhini abakhulelweyo okanye abanyisayo
• Ukusetyenziswa kwexesha elide kudibene nesifo senhliziyo
• Unokusebenzisana namayeza athile
• Umgca wezantsi

Iti yeLinden ixabisiwe ngenxa yeepropathi zayo ezinamandla zokuthambisa kangangamakhulu eminyaka (1).

Ithathwe kwi Tilia Uhlobo lwemithi, oluhlala lukhula kwimimandla eshushu eMntla Melika, eYurophu naseAsia. Tilia cordata, ekwaziwa njenge lime encinci, ithathwa njengezona ndidi zinamandla ze Tilia Uhlobo (1).

Iti yeLinden isetyenzisiwe kunyango lwabantu kwiinkcubeko zonke ukunciphisa uxinzelelo lwegazi, uxinzelelo kunye nokuzola.

Ukwenza oku kungeniswa kwe-herbal, iintyatyambo, amagqabi, kunye ne-bark ziyabiliswa kwaye zitshone. Ngokwahlukeneyo, la macandelo asetyenziselwa iinjongo zonyango ezahlukeneyo (1).

Nazi izibonelelo ezi-8 ezimangalisayo zeti ye-linden.

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

1. Ngamana unokukhuthaza ukuphumla

Ukuhlala phantsi ukonwabela indebe efudumeleyo yeti kunokuba sisithethe esithuthuzelayo kukodwa.

Nangona kunjalo, iti ye-linden iya ngaphaya kokuthuthuzela kwemag yemihla ngemihla yeti.

Iintyatyambo zayo ezimnandi ezishushu zisetyenziswe kumayeza esintu ukukhuthaza ukuphumla kunye nokunciphisa iimpawu zoxinzelelo, kwaye ezinye izifundo zibonakala zixhasa la mabango ().

Isifundo esinye sempuku sifumanise ukuba izicatshulwa ezivela kwimithombo ye I-Tilia tomentosa, uhlobo lomthi we-linden, obunezinto ezinamandla zokuthomalalisa ().

Abaphandi bagqibe kwelokuba le linden ikhuphe ilingisa imisebenzi ye-gaba-aminobutyric acid (GABA), ikhemikhali yengqondo ethintela ukonwaba kwinkqubo yeemvakalelo zomntu ().

Ke, iti ye-linden inokukhuthaza ukuphumla ngokwenza njenge-GABA. Okwangoku, uphando olongezelelekileyo luyafuneka ukuze ufunde ngokuchanekileyo ukuba kwenzeka njani oku ().

Isishwankathelo Iti yeLinden inokukhuthaza ukuphumla ngokuthintela amandla akho okuba nemincili. Nangona kunjalo, uphando lomntu ngale nto luyasilela.

2. Ngamana unokunceda ukulwa nokuvuvukala

Ukudumba okungapheliyo kunokuba negalelo kuphuhliso lweemeko ezininzi, kubandakanya uhlobo lweswekile 2 kunye nomhlaza ().

I-Antioxidants yimixube enceda ukulwa nokudumba, okunokunciphisa umngcipheko wesifo. I-Flavonoids luhlobo lwe-antioxidant kwi Tilia iintyatyambo, ngelixa i-tiliroside, i-quercetin, kunye nekaempferol zinxulunyaniswa ngokukodwa namahlumela e-linden (1,,,).

I-Tiliroside yi-antioxidant enamandla esebenza ngokuqhekeza ii-radicals simahla emzimbeni wakho. Iiradicals zasimahla zinokubangela umonakalo we-oxidative, onokuthi ukhokelele ekuvukeleni (1, 6,).

I-Kaempherol inokulwa nokudumba. Kwaye ezinye izifundo zibonisa ukuba inokubonelela ngepropathi yokulwa umhlaza ().

Njengokuba inani lezi antioxidants lingahluka ngohlobo lwebranti kunye neti yemixube, uphando oluthe kratya luyafuneka ukumisela ukuba ingakanani ilinden iti oya kuyidinga ukusela ukunciphisa ukudumba.

Isishwankathelo Iti yeLinden iqulethe i-antioxidants enamandla njenge-tiliroside kunye nekaempferol enceda ukulwa nokudumba. Ukudumba okungapheliyo kunxulunyaniswa nezifo ezininzi, kubandakanya isifo seswekile kunye nomhlaza.

3. Ngamana ukunciphisa iintlungu kancinci

Iintlungu ezingapheliyo zichaphazela izigidi zabantu kwihlabathi liphela. Ngo-2016, i-20% yabantu abadala base-US bayifumana. Into enomdla kukuba, ezinye ze-antioxidants kwi-linden tea zinokunciphisa iintlungu ().

Olunye uphononongo lufumanise ukuba unika i-45.5 mg ye-tiliroside iponti nganye (100 mg nge-kg) yobunzima bomzimba kwiimpuku ezinamaqhubu adumbileyo anciphise ukudumba kunye nentlungu ephantse ye-27% kunye ne-31%, ngokwahlukeneyo (6).

Olunye uphononongo lweeveki ezisi-8 kwabasetyhini abangama-50 abane-rheumatoid arthritis, ebonakaliswa ngamalungu abuhlungu kwaye aqine, bafumanisa ukuba ukongeza nge-500 mg ye-quercetin, i-antioxidant kwiti ye-linden, iphucule kakhulu iimpawu zentlungu kunye neempawu zokukrala (,,).

Nangona kunjalo, gcinani engqondweni ukuba i-500 mg ye-quercetin ininzi. Abantu abadala eUnited States badla i-10 mg yale antioxidant mihla le, ngokomndilili, nangona eli nani lihluka kakhulu kuxhomekeka kwindlela otya ngayo, kunye ne-80 mg ngemini ithathwa njengokutya okuphezulu (,).

Inani lequercetin okanye ezinye i-flavonoids kwiti ye-linden yahluke kakhulu ngokuxhomekeke kubunjani kunye nobungakanani bama buds, amagqabi kunye ne-bark kumxube othile.

Ngenxa yoko, akunakwenzeka ukuba wazi ukuba zininzi kangakanani ezi antioxidants onokuthi uzifumane kwindebe enye yeti. Uphando olongezelelweyo luyafuneka ukumisela ukuba singakanani na esi siselo sifunekayo ukuze kuthomalaliswe iintlungu.

Isishwankathelo I-Tiliroside kunye ne-quercetin -i-antioxidants ezimbini kwi-linden tea-inokunceda ukunciphisa iintlungu. Okwangoku, uphando olongezelelekileyo luyafuneka ukumisela ukuba ingakanani iti ekufuneka uyisele ukuze uvune esi sibonelelo kwaye nokuba isixa siya kukhuseleka na.

4. Unokuba nefuthe lomchamo

Ingxolo yangaphakathi ye Tilia Umthi unxulunyaniswe neziphumo zedire diuretic kunye diaphoretic. I-diuretic yinto ekhuthaza umzimba wakho ukuba ukhuphe ulwelo oluninzi, ngelixa i-diaphoretic yinto esetyenziselwa ukupholisa umkhuhlane ngokukhuthaza ukubila (, 13).

Iti yeLinden isetyenzisiwe kumayeza esintu ukukhuthaza ukubila kunye nokukhohlela okuvelisa xa isifo esincinci njengokubanda sibamba (1).

EJamani, i-1-2 iikomityi (235-470 ml) zeti ye-linden ngexesha lokulala zivunyiwe ukuba zisetyenziselwe ukukhuthaza ukubila kubantu abadala nasebantwaneni ngaphezulu kweminyaka eyi-12 (1).

Ezi ziphumo zinokubangelwa kukudityaniswa kwezihlanganisi zezityalo, ngakumbi i-quercetin, i-kaempferol, kunye iphe-icoumaric acid. Ngeli xesha, ubungqina benzululwazi obudibanisa ngokuthe ngqo iti ye-linden kunye neepropathi zayo zeekhemikhali kwiziphumo zomchamo abonelanga.

Ubuninzi beenkcukacha ezikhoyo malunga nalo mbutho zi-anecdotal, nangona zibuyela kumaxesha aphakathi. Yiyo ke loo nto okuxelwe ukuba kufanelekile kwezempilo kugunyazise ukuqhubeka kophando (1).

Isishwankathelo Iti yeLinden isetyenzisiwe kumayeza esintu ukukhuthaza ukubila kwaye kucingelwa ukuba ngumchamo. Nangona kunjalo, uphando lwezenzululwazi lokujonga ezi ziphumo zibanga kufanelekile.

5. Inxulunyaniswe noxinzelelo lwegazi olusezantsi

Ezinye zezixhobo zezityalo kwiti ye-linden, njenge-tiliroside, i-rutoside, kunye ne-chlorogenic acid, kucingelwa ukuba yehlisa uxinzelelo lwegazi (1, 6,, 15).

Isifundo esinye semouse sifumanise ukuba i-tiliroside, i-antioxidant ekwiti ye-linden, ichaphazele amajelo e-calcium entliziyweni. I-calcium idlala indima kwintliziyo ye-muscular contractions (6,,).

Iimpuku zazifakwe iidosi ze-0.45, 2.3, kunye ne-4.5 mg ye-antioxidant ngepawundi (1, 5, kunye ne-10 mg ngekg) yobunzima bomzimba. Njengempendulo, uxinzelelo lwegazi lwe-systolic (elona nani liphezulu lokufunda) lehlile (6,,).

Oku kunokunceda ukucacisa ukuba kutheni i-linden iti isetyenzisiwe ukunciphisa uxinzelelo lwegazi kumayeza esintu.

Nangona kunjalo, le mpembelelo ayikaqondwa ngokupheleleyo kwaye ifuna ukuqhubeka kophando lwenzululwazi. Iti yeLinden akufuneki isetyenziselwe ukubuyisela amayeza entliziyo.

Isishwankathelo Iyeza labantu lisebenzise iti ye-linden ukunciphisa uxinzelelo lwegazi. Indlela esebenza ngayo ayaziwa kwaye kufuneka iphinde ifundwe.

6. Ngamana unokukunceda ulale

Umgangatho wokulala kunye nexesha elichaphazela kakhulu impilo yakho.

Iti yeLinden isetyenziswa ngokulula kumayeza esintu ukukhuthaza ukulala. Amakhompawundi esityalo aneempawu zokuthomalalisa ezinamandla, ezinokukhuthaza ukuphumla okukhokelela ekulaleni (1,,).

Isifundo esinye semouse sifumanise ukuba izicatshulwa ezivela eMexico Tilia imithi ibangela ukulala. Abaphandi bakholelwa ukuba isicatshulwa sidakumba inkqubo ye-nervous system, ebangela ukozela (,).

Okwangoku, uphando olongezelelekileyo luyafuneka ukuphonononga ubudlelwane phakathi kweti ye-linden kunye nokulala.

Isishwankathelo Iti yeLinden ikhuthaza ukulala, kodwa indlela ekusebenza ngayo oku kunqunyelwe kubungqina be-anecdotal. Olunye uphando luyafuneka ukuqonda ubudlelwane.

7.Ithomalalisa inkqubo yakho yokwetyisa

Njengayo nayiphi na iti eshushu, iti ye-linden ihambisa ubushushu kunye ne-hydration. Zombini ziwuzolisa umgudu wokugaya ukutya, kuba amanzi anokunceda ukutya kuhamba emathunjini akho. Amayeza esintu achukumisa ukusetyenziswa kweti ye-linden ngamaxesha okuqaqanjelwa sisisu.

Kwisifundo esinye esincinci kubantwana abanesifo sorhudo esinganyangekiyo ngamayeza, i-tiliroside ibonakalise iipropathi ezinamandla zokulwa neentsholongwane. Ngelixa le antioxidant yayikhutshiwe kwintyatyambo eyahlukileyo, ifunyanwa kwiti ye-linden ngokunjalo ().

Oko kwathiwa, akukho bungqina bunxibelelanisa ngokuthe ngqo iikhompawundi ezikwi-linden iti kwisakhono sokuthomalalisa indlela yokugaya ecaphukisayo.

Isishwankathelo Ngamaxesha oxinzelelo lwesisu, iti ye-linden inokuyithoba inkqubo yokugaya ukutya. I-Tiliroside, enye yezixhobo zayo zezityalo, ibonakalisiwe ukunceda ukulwa urhudo olosulelayo. Okwangoku, uphando olongezelelekileyo luyafuneka ngakumbi kwiti ye-linden.

8.Kulula ukongeza kwisondlo sakho

Ukongeza iti ye-linden kwisidlo sakho kulula. Ngenxa yokuba inokukhuthaza ukuphumla kunye nokulala, kunokuba ngumbono olungileyo ukusela ikomityi ngaphambi kwexesha lokulala. Unokuzonwabisa wedwa okanye nge-wedge yelamuni kunye nodoli wobusi.

Unokude ubambe iingxowa ezimbalwa zeti ye-linden ubusuku bonke kwigumbi lobushushu bamanzi kwaye uyisele njengeti ebandisiwe ngexesha lasehlotyeni.

Ukuba kunokwenzeka, licebo elihle ukunyusa amagqabi eti akho ngaphandle kwengxowa yokuhluza. Izifundo zifumanise ukuba oku kuyanceda ukugcina ii-antioxidants zazo ().

Isishwankathelo Ukongeza iti ye-linden kwisidlo sakho kunokuba lula njengokupheka imagi yayo efudumeleyo. Ukufumana ii-antioxidants ngaphandle kweti yakho, yeka iti yakho ngokukhululekileyo ngaphandle kweebhegi ezicociweyo.

Ezantsi

I-Arhente yamaYeza yaseYurophu ifumanisa ukuba ukutya okumodareyithwayo, okuchazwa njenge-2-4 yeegram zomxube weti ngosuku, kukhuselekile. Nangona kunjalo, akufuneki usele iti ngaphezulu (1).

I-ounce eyi-8-ounce (235-ml) imagi yeti ye-linden iqulethe malunga ne-1.5 yegramu yeti evulekileyo. Okwangoku, kukho umahluko kwindlela ongayingenisa ngayo emva kokufaka amanzi ashushu. Ngumbono olungileyo ukunciphisa ukutya kwakho kungabikho ngaphezulu kweekomityi ezi-3 ngosuku, njengoko kufuneka (1).

Nangona ngokubanzi kuthathwa njengokukhuselekileyo, kunqande iti ye-linden ukuba awudibani ne-linden okanye umungu wayo.

Ukhuseleko ebantwaneni nakwabasetyhini abakhulelweyo okanye abanyisayo

Ukhuseleko lweti ye-linden kubafazi abakhulelweyo okanye abahlengikazi alwaziwa. Ke ngoko, akukhuthazwa ukuba usele le ti phantsi kwezi meko.

Ayikaze ihlolwe nakubantwana, ke ayikhuthazwa into yokuba isetyenziswe rhoqo kwaba bantu.

Ukusetyenziswa kwexesha elide kudibene nesifo senhliziyo

Iti yeLinden kunye nezinye iimveliso ezivela kwifayile ye- Tilia usapho lomthi akufuneki lusetyenziswe ngabo banembali yeemeko zentliziyo.

Rhoqo, ukusetyenziswa kwexesha elide kunxulunyaniswe nesifo sentliziyo kunye nomonakalo kwiimeko ezinqabileyo (, 21).

Ngesi sizathu, kungcono ukusela ngokumodareyitha. Abo banesifo sentliziyo okanye eminye imiba yentliziyo kufuneka bathethe nomboneleli wabo wezempilo ngaphambi kokuyisebenzisa rhoqo le ti ().

Unokusebenzisana namayeza athile

Abantu abathatha amayeza ane-lithium akufuneki basele iti ye-linden, njengoko isiselo sinokutshintsha indlela umzimba wakho ophuma ngayo kule nto. Oku kunokuchaphazela i-dosing kwaye kunokuba neziphumo ebezingalindelekanga ezibi (21).

Ngenxa yokuba iti ye-linden inokukhuthaza ukuphuma kwamanzi, thintela ukuyithatha kunye nezinye izinto zokuthintela ukomisa (21).

Isishwankathelo Ngelixa iti ye-linden inokubonelela ngezibonelelo ezininzi zempilo, ukusetyenziswa rhoqo, kwexesha elide kunokubangela ukonakala kwentliziyo. Akufanele isetyenziswe ngabantwana okanye abantu abaneengxaki zentliziyo, bathathe amayeza athile, okanye bakhulelwe okanye banesi.

Umgca wezantsi

Iti yeLinden ivela kwi Tilia umthi kwaye usetyenzisiwe kumayeza esintu kangangamakhulu eminyaka.

Nangona iintyatyambo zayo zixabiseke kakhulu, ixolo kunye namagqabi nazo zinokuntywiliselwa ukuze zivelise isiselo esimnandi nesinevumba elimnandi.

Ukusela iti ye-linden kunokukhuthaza ukuphumla, kuncede ukulwa nokuvuvukala, kunciphise iintlungu, kwaye kuthobe ukutya.

Nangona kunjalo, abantu abathatha amayeza athile, abo baneengxaki zentliziyo, kunye nabasetyhini abakhulelweyo okanye abancancisayo kufuneka bayiphephe. Kungcono ukusela le ti ngokumodareyitha hayi yonke imihla.

Ukongeza iti ye-linden kwisidlo sakho kulula. Ukufumana okuninzi kwindebe yakho, qiniseka ukwenza i-linden njengeti evokothekileyo.

Ukuba awufumani linden iti ekuhlaleni, ungathenga zombini iingxowa zeti kunye namagqabi akhululekileyo kwi-intanethi.