10 Izinzuzo Green Tea Khipha

-Delile

• 1. Kuphezulu kuma-Antioxidants
• 2. Kwangathi Kungakhuthaza Impilo Yenhliziyo
• 3. Ilungele ingqondo
• 4. Ingasiza Ngokulahlekelwa Isisindo
• 5. Kungenzeka Kuzuze Umsebenzi Wesibindi
• 6. Senganciphisa Ubungozi Bomdlavuza
• 7. Izakhi Zaso Zingasilungela Isikhumba
• 8. Kwangathi Ungazuza Ukuzivocavoca Ukusebenza Nokululama
• 9. Kungasiza Ushukela Osehla Wegazi
• 10. Kulula ukwengeza ekudleni kwakho
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Itiye elihlaza ingenye yetiye ezisetshenziswa kakhulu emhlabeni.

I-green tea extract ifomu layo eligxilile, ne-capsule eyodwa nje equkethe inani elifanayo lezithako ezisebenzayo njengenkomishi ejwayelekile yetiye eliluhlaza.

Njengetiye eliluhlaza, i-green tea extract ingumthombo omuhle wama-antioxidants. Lokhu kunikezwe izinzuzo eziningi zezempilo, kusuka ekukhuthazeni impilo yenhliziyo, isibindi nobuchopho ekuthuthukiseni isikhumba sakho futhi kunciphise nengozi yomdlavuza (1).

Ngaphezu kwalokho, izifundo eziningi zibheke amandla ekhishwa wetiye eluhlaza okusiza ekwehliseni isisindo. Eqinisweni, imikhiqizo eminingi yokwehlisa isisindo iyibhala njengesithako esiyinhloko.

Lo mbhalo uhlola izinzuzo eziyi-10 ezenzelwe isayensi zokukhishwa kwetiye eluhlaza.

1. Kuphezulu kuma-Antioxidants

Izinzuzo zezempilo zokukhishwa kwetiye eluhlaza ikakhulukazi ngenxa yokuqukethwe kwayo okuphezulu kwe-antioxidant.

Ama-antioxidants angasiza ekunciphiseni ukucindezeleka kwe-oxidative ngokulwa nokulimala kwamaseli okubangelwa ama-radicals wamahhala. Lokhu kulimala kwamangqamuzana kuhlotshaniswa nokuguga nezifo eziningana ().

Ama-antioxidants e-Polyphenol abizwa ngokuthi ama-catechins aqukethe iningi lokuqukethwe kwe-antioxidant ekhishwa yetiye eluhlaza. Phakathi kwama-catechins asetiyeni eliluhlaza, i-epigallocatechin gallate (EGCG) yiyona ecwaningwe kakhulu futhi kucatshangwa ukuthi inikeza izinzuzo zezempilo.

Ucwaningo luye lwabonisa ukuthi i-green tea extract ikhulisa amandla e-antioxidant omzimba futhi ivikela ekucindezelekeni kwe-oxidative (,,).

Isibonelo, ucwaningo olulodwa lwalunabantu abangama-35 abakhuluphele bathatha ama-870 mg we-green tea extract amasonto ayisishiyagalombili. Umthamo wazo we-antioxidant wegazi unyuke usuka ku-1.2 uye ku-2.5 μmol / L, ngokwesilinganiso ().

Ukukhishwa kwetiye eluhlaza kukhulisa amandla e-antioxidant, angasiza ekuvikeleni izinkinga ezahlukahlukene zezempilo ezibangelwa yingcindezi ye-oxidative.

I-green tea extract icebile ngama-antioxidants abizwa ngokuthi ama-catechins, akhonjiswe ukuthi akhulisa amandla e-antioxidant futhi avikele ekucindezelekeni kwe-oxidative.

2. Kwangathi Kungakhuthaza Impilo Yenhliziyo

Ukucindezeleka okwenziwe nge-oxidative kwandisa ukwakheka kwamafutha egazini, okukhuthaza ukuvuvukala emithanjeni futhi kuholele ekucindezelweni kwegazi (,).

Ngenhlanhla, ama-antioxidants akhipha itiye eliluhlaza anganciphisa ukuvuvukala futhi asize ukunciphisa umfutho wegazi. Futhi zingavimbela ukumuncwa kwamafutha kumaseli, zisize ukunciphisa amazinga amafutha egazini (,,,).

Ucwaningo olulodwa lwalunabantu abangama-56 abakhuluphele abane-high blood pressure abathatha ama-379 mg we-green tea extract nsuku zonke izinyanga ezintathu. Bakhombise ukwehla okukhulu komfutho wegazi, uma kuqhathaniswa neqembu le-placebo ().

Ngokwengeziwe, bathola ukwehliswa okukhulu emazingeni amafutha egazi, kufaka phakathi ama-triglycerides aphansi kanye nengqikithi kanye ne-LDL cholesterol ().

Olunye ucwaningo kubantu abangama-33 abaphilile luthole ukuthi ukuthatha ama-250 mg weti eluhlaza okhiqizwa itiye nsuku zonke amasonto ayisishiyagalombili kunciphise i-cholesterol ephelele ngo-3.9% ne-LDL cholesterol ngo-4.5% ().

Njengoba kunikezwe ukuthi umfutho wegazi ophakeme namazinga aphezulu amafutha egazini yizinto eziyingozi ezifweni zenhliziyo, ukuzilawula kungakhuthaza impilo yenhliziyo.

Ama-catechins asetiyeni eliluhlaza angasiza ekwehliseni umfutho wegazi futhi athuthukise amanoni egazi, akhuthaza impilo yenhliziyo.

3. Ilungele ingqondo

Ama-antioxidants akhiphe itiye eliluhlaza, ikakhulukazi i-EGCG, akhonjisiwe ukuvikela amaseli obuchopho ekucindezelekeni kwe-oxidative ().

Lokhu kuvikelwa kungasiza ekunciphiseni ukulimala kobuchopho okungaholela ekwehleni kwengqondo nezifo zobuchopho ezinjengeParkinson's, i-Alzheimer's kanye ne-dementia (,,).

Ngaphezu kwalokho, ukukhishwa kwetiye eluhlaza kunganciphisa isenzo sezinsimbi ezisindayo njenge-iron nethusi, zombili ezingalimaza amangqamuzana obuchopho (,).

Kubuye kuboniswe ukusiza imemori ngokwenza ngcono ukuxhumana phakathi kwezingxenye ezahlukahlukene zobuchopho.

Ucwaningo olulodwa lwenze abantu abangu-12 baphuza isiphuzo esithambile esiqukethe ama-27.5 amagremu etiyi eluhlaza noma i-placebo. Ngemuva kwalokho, ngenkathi ababambiqhaza besebenza ekuhlolweni kwememori, izithombe zobuchopho zatholwa ukuhlola ukusebenza kobuchopho.

Iqembu elikhipha itiye eliluhlaza likhombise ukwanda kokusebenza kobuchopho nokusebenza komsebenzi okuthuthukisiwe, uma kuqhathaniswa neqembu le-placebo ().

Ukukhishwa kwetiye eluhlaza kuye kwaboniswa ukuthi kunomthelela omuhle empilweni yobuchopho nenkumbulo, futhi kungasiza ekuvikeleni ezifweni zobuchopho.

4. Ingasiza Ngokulahlekelwa Isisindo

I-green tea extract icebile kuma-catechins, futhi iqukethe inani elifanele le-caffeine.

Kuyathakazelisa ukuthi kubonakala sengathi le nhlanganisela yezithako inesibopho sezinto zayo zokwehlisa isisindo (,,,).

Womabili amakhathekini ne-caffeine akhonjisiwe ukuthi asiza ekwehliseni isisindo ngokulawula amahomoni angathuthukisa i-thermogenesis (,,).

I-Thermogenesis inqubo lapho umzimba wakho ushisa amakhalori ukugaya ukudla nokukhiqiza ukushisa. Itiye eliluhlaza likhonjisiwe ukukhulisa le nqubo ngokwenza umzimba wakho usebenze kakhulu ekushiseni ama-calories, okungaholela ekunciphiseni isisindo ().

Ucwaningo olulodwa lwenze abantu abangu-14 bathatha i-capsule equkethe inhlanganisela ye-caffeine, i-EGCG ephuma etiyeni eluhlaza kanye ne-guarana ekhishwe ngaphambi kokudla ngakunye. Ibuye yahlola umthelela ekushisweni kwamakhalori.

Kutholile ukuthi ababambiqhaza bashise ama-calories angu-179 ngaphezulu, ngokwesilinganiso, emahoreni angama-24 alandelayo ().

Olunye ucwaningo lukhombise ukuthi amadoda ayi-10 aphilile ashise ama-kilojoule angama-4% ngaphezulu ngesikhathi samahora angama-24 ngemuva kokudla isiphuzo setiye eluhlaza esiqukethe i-50 mg ye-caffeine kanye ne-90 mg ye-EGCG ().

Ngaphezu kwalokho, isifundo samasonto angu-12 esasinabesifazane abakhuluphele abayi-115 abathatha ama-856 mg wetiye eluhlaza satshalwa nsuku zonke babona ukwehla kwesisindo esingu-2.4-lb (1.1-kg) phakathi kwabahlanganyeli ().

Ukukhishwa kwetiye eluhlaza kungasiza ekunciphiseni isisindo ngokwandisa inani lama-calories umzimba wakho osha nge-thermogenesis.

5. Kungenzeka Kuzuze Umsebenzi Wesibindi

Ama-catechins akhiphe itiye eliluhlaza angasiza futhi ekunciphiseni ukuvuvukala okubangelwa ezinye izifo zesibindi njengezifo zesibindi esingenawo utshwala (i-NAFLD) (,).

Ucwaningo olulodwa lunikeze ababambiqhaza abangama-80 abane-NAFLD noma i-500 mg yokukhishwa kwetiye eluhlaza noma i-placebo nsuku zonke izinsuku ezingama-90 ().

Iqembu elikhipha itiye eliluhlaza likhombise ukuncipha okukhulu emazingeni e-enzyme yesibindi, okuyinkomba yokuthuthuka kwempilo yesibindi ().

Ngokufanayo, iziguli eziyi-17 ezine-NAFLD zithathe ama-700 ml wetiye eluhlaza, ebiqukethe okungenani i-1 gram yamakhatheni, nsuku zonke amasonto ayi-12. Babenokwehla okuphawulekayo kokuqukethwe kwamafutha esibindi, ukuvuvukala kanye nengcindezi ye-oxidative ().

Kuyathakazelisa ukuthi kubalulekile ukunamathela esilinganisweni esinconywayo sokukhishwa kwetiye eluhlaza, njengoba ukudlula lokho kukhonjisiwe ukuthi kuyingozi esibindini ().

Ukukhishwa kwetiye eluhlaza kubonakala kusiza ukuthuthukisa ukusebenza kwesibindi ngokunciphisa ukuvuvukala kanye nengcindezi ye-oxidative.

6. Senganciphisa Ubungozi Bomdlavuza

Ukugcinwa kwezicubu zomzimba kanye nezitho zomzimba wakho kubonakala ngokufa kwamaseli nokubuyela emumva. Amaseli akhethekile aziwa ngokuthi ama-stem cells akhiqiza amaseli amasha okuzothatha indawo yalezo ezifa. Le nqubo igcina amaseli esebenza futhi enempilo.

Kodwa-ke, lapho leli bhalansi liphazamiseka, umdlavuza kungenzeka. Yilapho umzimba wakho uqala ukukhiqiza amaseli angasebenzi kahle, futhi amaseli awafi lapho kufanele.

Ama-antioxidants akhiphe itiye eliluhlaza, ikakhulukazi i-EGCG, abonakala enemiphumela emihle ebhalansi yokukhiqizwa kwamaseli nokufa (,,).

Olunye ucwaningo luhlolisise imiphumela yokuthatha ama-600 mg wamakatekhin etiye eluhlaza ngosuku unyaka nonyaka ezigulini ezisengozini yokuthola umdlavuza wendlala yabesilisa.

Kutholile ukuthi amathuba okuba nomdlavuza abe ngu-3% weqembu letiyi eliluhlaza, uma kuqhathaniswa no-30% weqembu elilawulayo ().

Ukukhishwa kwetiye eluhlaza kuye kwaboniswa ukusiza ukugcina impilo yeseli. Kungasiza nokuvikela ezinye izinhlobo zomdlavuza, noma ngabe kudingeka olunye ucwaningo.

7. Izakhi Zaso Zingasilungela Isikhumba

Noma ngabe kuthathwe njengesengezo noma kusetshenziswe esikhumbeni, kukhishwe itiye eliluhlaza kuthuthukisa impilo yesikhumba ().

Ukubuyekezwa okukhulu kukhombisile ukuthi uma kufakwa esikhunjeni, ukukhishwa kwetiye eluhlaza kungasiza ekwelapheni izinkinga ezahlukahlukene zesikhumba, njenge-dermatitis, i-rosacea nama-warts. Futhi, njengesengezo, kukhonjisiwe ukuthi kusiza ngokuguga kwesikhumba kanye nezinduna (,,).

Isibonelo, ucwaningo lubonise ukuthi ukusebenzisa i-1,500 mg yetiye eluhlaza okhiqizwa nsuku zonke amasonto amane kuholele ekunciphiseni okukhulu kwamaqhuqhuva esikhumba abomvu abangelwa induna ().

Ngaphezu kwalokho, zombili izithasiselo kanye nokusetshenziswa kwesihloko kokukhishwa kwetiye eluhlaza kubonakala kusiza ukuvimbela izimo zesikhumba njengokulahleka kwesikhumba, ukuvuvukala, ukuguga ngaphambi kwesikhathi nomdlavuza obangelwa ukuvezwa yimisebe ye-UV (,).

Ucwaningo olwenziwe kubantu abayi-10 luveze ukuthi ukufaka ukhilimu oqukethe okukhishwa yetiye eluhlaza esikhunjeni izinsuku ezingama-60 kuholele ekuqineni kwesikhumba ().

Ngokwengeziwe, ucwaningo lukhombisile ukuthi ukusebenzisa i-green tea extract esikhunjeni kunciphise ukulimala kwesikhumba okubangelwa ukuvezwa yilanga ().

Kuyathakazelisa ukuthi, ukwengeza itiye eliluhlaza okotshani kwimikhiqizo yezimonyo kukhonjisiwe ukuthi kuzuzisa isikhumba ngokunikeza umphumela wokuthambisa ().

Ukukhishwa kwetiye eluhlaza kuye kwaboniswa ukusiza ukuvimbela nokwelapha izimo zesikhumba eziningana.

8. Kwangathi Ungazuza Ukuzivocavoca Ukusebenza Nokululama

Ukukhishwa kwetiye eliluhlaza kubonakala kuwusizo ekuzivocavoca umzimba, noma ngabe kungokwenza ngcono ukuzivocavoca umzimba noma ukukhulisa ukululama.

Ngenkathi ukuzivocavoca kunezinzuzo eziningi zezempilo, kuyaziwa ukuthi kukhiqiza ukucindezeleka kwe-oxidative futhi kulimaze amaseli emzimbeni.

Ngenhlanhla, ama-antioxidants njengama-catechins wetiye eluhlaza anganciphisa ukulimala kwamaselula futhi abambezele ukukhathala kwemisipha (,,).

Eqinisweni, ucwaningo olwenziwe emadodeni angama-35 lubonise ukuthi ukukhishwa kwetiye eluhlaza okuhlanganiswe nokuqeqeshwa kwamandla amasonto amane kuthuthukise ukuvikelwa komzimba we-antioxidant ().

Ukwengeza, ama-sprinters ayi-16 athathe itiye eliluhlaza okotshani amasonto amane akhombisile ukuvikelwa okwandayo ekulweni nengcindezi ye-oxidative ekhiqizwa ama-bout Sprint bouts aphindaphindiwe ().

Ngaphezu kwalokho, itiye eliluhlaza likhipha libonakala lizuzisa ukusebenza kokuvivinya umzimba.

Ucwaningo oluthile lwathola ukuthi amadoda ayi-14 aphuze itiye eliluhlaza okotshani amasonto amane akhuphule ibanga lawo lokugijima ngo-10.9% ().

Ukukhishwa kwetiye eluhlaza kukhulisa ukuvikelwa kwe-antioxidant ekulimaleni okwenziwe i-oxidative okubangelwa ukuvivinya umzimba Lokhu kuhumusha ekusebenzeni kangcono kokuzivocavoca nokululama.

9. Kungasiza Ushukela Osehla Wegazi

Ama-catechins asetiyeni eluhlaza, ikakhulukazi i-EGCG, akhonjisiwe ukukhulisa ukuzwela kwe-insulin nokulawula ukukhiqizwa kukashukela egazini, womabili lawo angehlisa amazinga kashukela egazini (,).

Ucwaningo lunikeze abantu abangu-14 abanempilo into enoshukela kanye no-1.5 amagremu wetiye eluhlaza noma i-placebo. Iqembu letiyi eliluhlaza labhekana kangcono nokubekezelelana koshukela egazini ngemuva kwemizuzu engama-30, laqhubeka nokukhombisa imiphumela engcono, uma liqhathaniswa neqembu le-placebo ().

Olunye ucwaningo lukhombisile ukuthi ukukhishwa kwetiye eluhlaza kuthuthukise ukuzwela kwe-insulin emadodeni aphilile ngo-13% ().

Ngaphezu kwalokho, ukuhlaziywa kwezifundo eziyi-17 kuphethe ngokuthi ukukhishwa kwetiye eluhlaza kuyasiza ekwehliseni amazinga kashukela asezingeni lokuzila. Kungasiza futhi amazinga aphansi we-hemoglobin A1C, okuyinkomba yamazinga kashukela ezinyangeni ezi-2 kuya kwezi-3 ezedlule ().

Ukukhishwa kwetiye eluhlaza kukhonjisiwe ukukhulisa ukuzwela kwe-insulin nokubekezelela ushukela egazini, konke lokhu kunciphisa amazinga e-hemoglobin A1C namazinga kashukela egazini.

10. Kulula ukwengeza ekudleni kwakho

I-green tea extract itholakala ngamafomu we-liquid, powder ne-capsule.

Ukukhethwa okubanzi kungatholakala ku-Amazon.

Okukhishwa kuketshezi kungahlanjululwa emanzini, kuyilapho i-powder ingaxubaniswa nama-smoothies. Noma kunjalo, inokunambitheka okuqinile.

Umthamo onconywayo wokukhishwa kwetiye eluhlaza uphakathi kuka-250-500 mg ngosuku. Le mali ingatholakala ezinkomishini ezi-3-5 zetiye elihlaza, noma amalitha angaba ngu-1.2.

Kepha kubalulekile ukwazi ukuthi akuwona wonke ama-supplements we-green tea akhiwe alinganayo. Ezinye izithasiselo ziqukethe amaqabunga wetiye eluhlaza okomile kuphela, kanti amanye aqukethe izinhlobo ezizimele zekatekini elilodwa noma amaningi.

Ikhathekhini elixhunyaniswe kakhulu nezinzuzo zezempilo zokukhishwa kwetiye eluhlaza yi-EGCG, ngakho-ke uzofuna ukuqinisekisa ukuthi isengezo osisebenzisayo siqukethe.

Ekugcineni, kungcono ukuthatha i-green tea extract ngokudla. Kokubili ukweqa umthamo onconyiwe nokuwuthatha esiswini esingenalutho kungadala ukulimala kwesibindi (,).

I-green tea extract ingadliwa nge-capsule, ifomu le-liquid noma le-powder. Umthamo onconyiwe ngu-250-500 mg othathwe nokudla.

Okusemqoka

Ngenxa yokuqukethwe kwayo okune-antioxidant ephezulu, kukhishwe itiye eliluhlaza okusiza ukuthuthukisa ukwakheka kwezempilo nomzimba.

Ucwaningo oluningi lukhombisile ukuthi ukukhishwa kwetiye eluhlaza kungakhuthaza ukwehla kwesisindo, ukulawulwa kukashukela egazini, ukuvimbela izifo nokululama kokuzivocavoca.

Kungasiza futhi ukugcina isikhumba sakho nesibindi siphilile, kwehlise amazinga amafutha emzimbeni, kulawule umfutho wegazi futhi kuthuthukise impilo yobuchopho.

Ingasetshenziswa ngefomu le-capsule, uketshezi noma i-powder. Umthamo onconywayo ungama-250-500 mg ngosuku, futhi kungcono ukuphuza ngokudla.

Noma ngabe ufuna ukuthuthukisa impilo yakho jikelele noma unciphise ubungozi besifo, ukukhishwa kwetiye eluhlaza kuyindlela elula yokwengeza ama-antioxidants akhulisa impilo ekudleni kwakho.