Amathisi ama-6 anamandla alwa nokuvuvukala

-Delile

• 1. Itiye elihlaza (uCamellia sinensis L.)
• 2. I-basil engcwele (i-Ocimum sanctum)
• 3. I-Turmeric (Curcuma longa)
• 4.Ujinja (iZingiber officinale)
• 5. I-rose hip (uRosa canina)
• 6.I-Fennel (isiguli seFoeniculum vulgare)
• Amathiphu nokuqapha kwabaphuza itiye
• Brew inkomishi engcono
• Qaphela ikhwalithi netiye lakho
• Okubalulekile

Izitshalo, amakhambi nezinongo kusetshenziswe okwelapha amakhulu eminyaka.

Ziqukethe izinhlanganisela zezitshalo ezinamandla noma ama-phytochemicals angavimbela ukulimala kwe-oxidative kumaseli akho futhi kunciphise ukuvuvukala.

Ngenxa yezinto zabo ezilwa nokuvuvukala, izitshalo ezithile zingadambisa ubuhlungu obudalwa ukuvuvukala. Zingasiza futhi ukuphatha izifo ezithile ezibangelwa yiyo.

Ukuphuza itiye elenziwe ngalezi zitshalo, amakhambi nezinongo kuyindlela elula yokujabulela izinzuzo zazo.

Nawa ama-teas ama-6 anamandla angalwa nokuvuvukala.

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

1. Itiye elihlaza (uCamellia sinensis L.)

Itiye eliluhlaza livela esihlahleni esifanayo netiye elimnyama, kepha amaqabunga acutshungulwa ngendlela ehlukile, ebavumela ukuthi bagcine umbala wabo oluhlaza.

Izinhlanganisela ezikhuthaza impilo etiyeni eluhlaza zibizwa ngokuthi ama-polyphenols, okuyi-epigallocatechin-3-gallate (EGCG) enamandla kakhulu ().

I-EGCG inezinto ezilwa nokuvuvukala ezingasiza ukukhulula ezinye zeziqubu ezihambisana nezifo zamathumbu ezivuvukalayo (IBDs) njengesifo sikaCrohn nesifo sezilonda emathunjini (,).

Ocwaningweni lwezinsuku ezingama-56 kubantu abane-ulcerative colitis abangaphendulanga emithini ejwayelekile, ukwelashwa ngemithi esekwe ku-EGCG kuthuthukise izimpawu ngo-58.3%, uma kuqhathaniswa nokungabi bikho okuthuthukisiwe eqenjini le-placebo ().

Itiye elihlaza nalo libonakala linciphisa izimo eziqhutshwa ukuvuvukala njengesifo senhliziyo, i-Alzheimer's, kanye nomdlavuza othile ().

Ukuphuza itiye eliluhlaza, yehla isikhwama setiye noma amaqabunga etiyi avulekile kumuthi wetiye imizuzu emihlanu. IMatcha powder ingamakhasi wetiye aluhlaza ocekeceke kahle, futhi ungamane uvuse isipuni emanzini ashisayo noma obisini.

Ngenkathi itiye eliluhlaza liphephile ukuthi lingadliwa ngabantu abaningi, liqukethe i-caffeine, engathinta kabi ukulala kwabanye abantu. Futhi, ukuphuza amanani amakhulu alesi siphuzo kungavimbela ukumuncwa kwensimbi ().

Ngaphezu kwalokho, izinhlanganisela zetiye eliluhlaza zingasebenzisana nemithi ethile, kufaka phakathi i-acetaminophen, i-codeine, i-verapamil, i-nadolol, i-tamoxifen, ne-bortezomib, ngakho-ke hlola umhlinzeki wakho wezokunakekelwa kwezempilo - ikakhulukazi uma uphuza kakhulu ().

Uma ufuna ukuzama itiye eluhlaza, ungayithola endaweni yangakini noma online. IMatcha powder iyatholakala kabanzi futhi.

Isifinyezo Ama-green and matcha teas ayimithombo ye-anti-inflammatory polyphenol EGCG, enganciphisa ukuvuvukala nezimpawu ezihambisana nama-IBD nezinye izimo ezingapheli eziqhutshwa ukuvuvukala.

2. I-basil engcwele (i-Ocimum sanctum)

Eyaziwa nangokuthi igama layo lesiHindi elithi tulsi, ibasil elingcwele isitshalo esingapheli esidabuka eNdiya naseNingizimu-mpumalanga ye-Asia. Kumuthi we-Ayurvedic, waziwa ngokuthi "ongenakuqhathaniswa" nokuthi "indlovukazi yamakhambi" ngenxa yobubanzi bayo bezinto ezikhuthaza impilo.

Njengoba kubhekiselwa kuyo njengemithi ye-adaptogenic komunye umuthi, i-basil engcwele kucatshangwa ukuthi izosiza umzimba wakho ulwe nengcindezi engokomzwelo, yezemvelo kanye neye-metabolic. Lezi yizikhathi eziningi eziyimbangela yokuvuvukala okuholela ezifweni ezingamahlalakhona ().

Kokubili izifundo zezilwane nezabantu zithole ukuthi i-basil engcwele inezinto ezilwa nokuvuvukala ezinganciphisa ushukela wegazi, i-cholesterol, kanye nomfutho wegazi ().

Izinhlanganisela emaqabungeni nasembewini yesitshalo esingcwele se-basil nazo zinganciphisa amazinga e-uric acid, kwehlise ubuhlungu obubangelwa izimo zokuvuvukala njenge-gout ne-rheumatoid arthritis ().

Amanye amakhemikhali e-basil angcwele alwa nokuvuvukala ngokuvimbela ama-enzyme e-cox-1 ne-cox-2, akhiqiza izinhlanganisela zokuvuvukala futhi kubangele ubuhlungu, ukuvuvukala nokuvuvukala ().

I-basil engcwele noma itiye le-tulsi liyatholakala ezitolo eziningi zemvelo nase-inthanethi. Ukuyiphuza, sebenzisa amaqabunga axegayo noma isikhwama setiye bese usidedela sinyuke imizuzu emihlanu.

Itiye le-Tulsi kufanele liphephe kubantu abaningi ukuthi baphuze nsuku zonke.

Isifinyezo I-basil engcwele, noma i-tulsi, itiye lingalwa nokuvuvukala futhi linciphise ubuhlungu obuvela ku-gout, i-arthritis, noma ezinye izimo zokuvuvukala. Kunganciphisa ne-cholesterol yakho, ushukela wegazi, namazinga egazi.

3. I-Turmeric (Curcuma longa)

I-Turmeric isitshalo esiqhakazayo esinezimpande ezidliwayo noma i-rhizome evame ukomiswa futhi yenziwe isipayisi. Impande nayo ingahluzwa futhi igayiwe.

Isithako esisebenzayo ku-turmeric yi-curcumin, inhlanganisela ephuzi eyaziwa ngezinzuzo zayo eziningi zezempilo. Kunciphisa ukuvuvukala nobuhlungu ngokuphazamisa ezinye zezindlela eziholela kulesi simo ().

I-Turmeric ne-curcumin zifundelwe imiphumela yazo ezifweni ezingapheli zokuvuvukala njenge-rheumatoid arthritis, IBD, nesifo senhliziyo. Zingabuye zidambise ubuhlungu obuhlangene be-arthritic kanye nobuhlungu bemisipha ngemuva kokuzivocavoca - zombili ezibangelwa ukuvuvukala (,,).

Esifundweni sezinsuku eziyisithupha kubantu abanezinhlungu nokuvuvukala kusuka ku-osteoarthritis, ukuthatha i-1,500 mg ye-curcumin ngamanani ahlukanisiwe amahlandla ama-3 nsuku zonke kunciphise kakhulu ubuhlungu nokusebenza okuthuthukile komzimba, kuqhathaniswa ne-placebo ().

Olunye ucwaningo emadodeni angama-20 asebenzayo lukhombisile ukuthi ukuthatha u-400 mg we-curcumin kunciphise ukukhathazeka kwemisipha kanye nokulimala kwemisipha ngemuva kokuzivocavoca, uma kuqhathaniswa ne-placebo ().

Kodwa-ke, lezi zifundo zisebenzise imithamo emikhulu ye-curcumin egxilile, ngakho-ke akucaci ukuthi ukuphuza itiye le-turmeric kungaba nomphumela ofanayo ().

Uma ufuna ukuzama itiye le-turmeric, bilisa isipuni 1 se-turmeric eyimpuphu noma ehlutshiwe, impande ye-turmeric egayiwe ebhodweni elinezinkomishi ezimbili (475 ml) zamanzi cishe imizuzu eyi-10. Bese uhlunga okuqinile bese ufaka ulamula noma uju ukunambitha.

ICurcumin imuncwa kangcono ngopelepele omnyama, ngakho-ke engeza ingcosana etiyeni lakho ().

Isifinyezo ICurcumin, isithako esisebenzayo ku-turmeric, ingaqeda ukuvuvukala nobuhlungu lapho ithathwa ngemithamo emikhulu. Noma kunjalo, akucaci ukuthi inani elisetiyeni le-turmeric lizoba nomphumela ofanayo.

4.Ujinja (iZingiber officinale)

Ngaphezulu kwamakhemikhali e-antioxidant ahlukene angama-50 atholakala ku-ginger. Eziningi zazo zinciphisa ukukhiqizwa kwama-cytokines, okuyizinto ezi-pro-inflammatory emzimbeni wakho ().

Ocwaningweni lwamasonto ayi-12 kubantu abanesifo sikashukela, ukuthatha i-ginger engu-1,600 mg usuku ngalunye kunciphise ukuzila ushukela wegazi, inani eliphelele le-cholesterol, i-triglycerides, nezimpawu zokuvuvukala zegazi, kufaka phakathi i-C-reactive protein (CRP), uma kuqhathaniswa ne-placebo ().

Ngokufanayo, ukuthatha i-ginger ka-1,000 mg nsuku zonke izinyanga ezintathu kwehlise kakhulu izimpawu zokuvuvukala kubantu abane-osteoarthritis ().

Noma kunjalo, lezi zifundo zisebenzise imithamo ephezulu ye-ginger - hhayi itiye le-ginger. Ngakho-ke, akucaci ukuthi ukuphuza itiye le-ginger kungaba nemiphumela efanayo.

Ngenxa yokunambitheka kwawo okuncane okumnandi futhi okubabayo, ujinja wenza itiye elimnandi. Faka isipuni esingu-1 se-ginger esisha, esihlutshiwe noma isipuni esingu-1 se-ginger oyimpuphu nezinkomishi ezimbili (475 ml) zamanzi. Yicindezele ngemuva kwemizuzu eyi-10, bese uyijabulela nolamula noma uju.

Isifinyezo Ujinja uqukethe izinhlanganisela ezikhawulela ukukhiqizwa kwezinto ezihlasela umzimba emzimbeni wakho. Inezinzuzo ngoshukela wegazi namazinga e-cholesterol futhi inganciphisa ubuhlungu obuhlobene nesifo samathambo nokuvuvukala.

5. I-rose hip (uRosa canina)

Izinqe ze-rose yizithelo mbumbulu ezibomvu zamakhorali, eziyindilinga, ezidliwayo ezisele ngemuva kokuba isihlahla se-rose silahlekelwe yizimbali.

Zisetshenziswe njengomuthi we-herbal iminyaka engaphezu kwengu-2 000, njengoba zigcwele ama-antioxidants, kufaka phakathi i-beta carotene namavithamini C no-E (14).

Izinqe zeRose ziqukethe izinhlanganisela ze-phenolic, ezinamandla anti-inflammatory antioxidants avikela amaseli akho ekulimaleni ().

Ucwaningo lukhombisa ukuthi i-rosehip powder inciphisa ubuhlungu nezinye izimpawu ezihlobene nesifo samathambo ngokunciphisa ukukhiqizwa kwamakhemikhali e-cytokine pro-inflammatory ().

Izinqe zeRose nazo zinezakhi zamafutha ezinempilo njenge-triterpenoic acid, i-ursolic acid, i-oleanolic acid, ne-betulinic acid. Lokhu kuvimbela i-cox-1 ne-cox-2 enzyme, ebangela ukuvuvukala nobuhlungu ().

Ukwenza itiye le-rosehip, sebenzisa ama-rose hips aphelele ayi-10 aphelele, amasha noma omisiwe bese uwahlanganisa noma uwaqhekeze. Zihlanganise nezinkomishi ezi-1 1/2 (355 ml) zamanzi ashisayo (hhayi abilayo) bese uzivumela ukuba wehle imizuzu engu-6-8. Hlunga isiphuzo ukuze ususe okuqinile bese ufaka uju uma ufisa.

Itiye leRosehip linombala ojulile obomvu we-coral namanothi ezimbali.

Isifinyezo Ucwaningo lukhombisa ukuthi ama-rose hips anciphisa amakhemikhali enza ukuvuvukala futhi avimbele ama-enzyme e-cox-1 no-2, adala ukuvuvukala nobuhlungu.

6.I-Fennel (isiguli seFoeniculum vulgare)

Ukunambitheka kwembewu nesibani esivela esitshalweni iMedithera fennel kuvame ukuqhathaniswa nokwelayisensi noma i-anise. Ngakho-ke uma ungumlandeli walezi zinto, i-fennel yenza itiye elimnandi nalo elilwa nokuvuvukala.

Njengama-rose hips, i-fennel igcwele ama-anti-inflammatory phenolic compounds. Amanye asebenza kakhulu yi-caffeoylquinic acid, i-rosmarinic acid, i-quercetin, ne-kaempferol ().

Olunye ucwaningo lukhombisa ukuthi i-fennel inganciphisa ubuhlungu, ikakhulukazi ubuhlungu obuhlobene nokuya esikhathini, okungenzeka ukuthi kungenxa yezakhi zayo ezinamandla zokulwa nokuvuvukala.

Ucwaningo lwezinsuku ezintathu kwabesifazane abasebasha abangama-60 lukhombisile ukuthi ukwelashwa ngamagremu ayi-120 okukhishwa kwefennel ngosuku kunciphise kakhulu ubuhlungu bokuya esikhathini, uma kuqhathaniswa ne-placebo ().

Itiye le-Fennel kulula ukwenza ngembewu yefennel kusuka ku-spice rack yakho. Thela u-1 inkomishi (240 ml) wamanzi abilayo ngaphezulu kwamathisipuni ama-2 wembewu yefennel echotshoziwe uwavumele acwilise cishe imizuzu eyi-10. Faka uju noma iswidi uma uthanda.

Isifinyezo Itiye le-Fennel, elenziwe ngesinongo esine-licorice-flavored, lingaqeda ubuhlungu ngenxa yezakhiwo zalo ezilwa nokuvuvukala.

Amathiphu nokuqapha kwabaphuza itiye

Nawa amathiphu ambalwa okufanele uwagcine engqondweni.

Brew inkomishi engcono

Lapho uphuza inkomishi yetiye entsha, sebenzisa amaqabunga axegayo ngomuthi wetiye kunesikhwama setiye uma kungenzeka. Ucwaningo lwama-antioxidants etiyini luthole ukuthi ama-teas-leaf teas ajwayele ukuba nama-antioxidants amaningi okulwa nokuvuvukala kunezikhwama zetiye (18).

Ucwaningo olufanayo luthi lapho itiye linyamalala, imizuzu emi-5 yinde ngokwanele ukukhipha u-80-90% wokuqukethwe kwayo okuyi-antioxidant. Isikhathi esinde esibambekayo asikhiphi okuningi (18).

Yiba nobuciko futhi uhlanganise ama-teas ahlukene namanye amakhambi alwa nokuvuvukala, izinongo ezifana nesinamoni kanye ne-cardamom, noma nezithelo ezinjengezingcezu zikalamula noma ze-orange. Eziningi zalezi zithako zisebenza ngokubambisana ukuhlinzeka ngezinzuzo ezengeziwe zezempilo ().

Ungakhohlwa ukuthi ama-teas enziwe ngezitshalo, ezingonakalisa noma zilahlekelwe amandla azo ngokuhamba kwesikhathi. Sebenzisa izithako ezintsha njalo lapho uphuza itiye lakho.

Qaphela ikhwalithi netiye lakho

Ngenkathi ama-teas engasiza ekulweni nokuvuvukala futhi anikeze nezinye izinzuzo ezahlukahlukene zezempilo, kunokunye ukukhathazeka okufanele ukubheke.

Ezinye izitshalo zetiye zilashwa ngemithi yokubulala izinambuzane kanye nokubulala ukhula, ngakho-ke zama ukukhetha izinhlobo ezisezingeni eliphakeme, eziphilayo noma ezingenazo izinambuzane.

Ucwaningo lwama-pesticides etiyeni olungeniswe luvela eChina luthole izinsalela kumasampuli ayi-198 kwangu-223. Eqinisweni, ama-39 ayenezinsalela ezazingaphezu kwemikhawulo ephezulu ye-European Union (20).

Ngaphezu kwalokho, ama-teas kufanele agcinwe esitsheni esingena moya endaweni emnyama, eyomile. Uma zingagcinwanga kahle, zingabamba ama-mycotoxin, umkhiqizo oyingozi ovela kukhunta ongakhula kokunye ukudla futhi utholakale etiyeni ().

Ekugcineni, amanye ama-teas angaxhumana nemithi, izithasiselo, noma amakhambi uma uphuza kakhulu. Xhumana nodokotela wakho wezempilo uma unezinkinga ngokusebenzisana okungenzeka kube khona ().

Isifinyezo Ukuphuza inkomishi yetiye ehamba phambili, sebenzisa izithako ezintsha futhi uqaphele ikhwalithi yokugwema ama-pesticides, ama-herbicides, noma isikhunta. Futhi, qaphela ukuthi izinhlanganisela kwamanye ama-teas zingasebenzisana nemithi yakho.

Okubalulekile

Ukuphuza itiye kuyindlela elula futhi emnandi yokujabulela izinzuzo zokulwa nokuvuvukala nezinye zezempilo zezitshalo, amakhambi nezinongo.

Zama ukuphuza amanye ama-teas abhalwe ngenhla, kufaka phakathi okuluhlaza, i-rosehip, i-ginger, netiye le-turmeric, ukuze uvune izinzuzo zabo zokulwa nokuvuvukala nezempilo.

Njengoba kunezinhlobonhlobo nezinongo eziningi ongakhetha kuzo, akumangalisi ukuthi itiye lingesinye seziphuzo ezithandwa kakhulu emhlabeni jikelele.