Izinzuzo Eziyi-10 Zezempilo Ezisuselwa Ebishini Leti Elimnyama

-Delile

• 1. Inezakhiwo ze-Antioxidant
• 2. Kwangathi Kungakhulisa Impilo Yenhliziyo
• 3. Kwangathi Kwehliswe “Okubi” I-LDL Cholesterol
• 4. Kwangathi Kungathuthukiswa Impilo Yamathumbu
• 5. Kungasiza Ukunciphisa Umfutho Wegazi
• 6. Kungasiza Ekunciphiseni Ubungozi Bokushaywa Unhlangothi
• 7. Kwangathi Amazinga Ushukela Wegazi Ephansi
• 8. Kungasiza Ekunciphiseni Ubungozi Bomdlavuza
• 9. Kwangathi Kungathuthukisa Ukugxila
• 10. Kulula Ukwenza
• Okusemqoka

Ngaphandle kwamanzi, itiye elimnyama lingenye yeziphuzo eziphuzwa kakhulu emhlabeni.

Kuvela kufayela le- UCamellia sinensis isitshalo futhi sivame ukuhlanganiswa nezinye izitshalo ukunambitheka okwehlukile, njenge-Earl Grey, ibhulakufesi lesiNgisi noma i-chai.

Inamandla ngokunambitheka futhi iqukethe i-caffeine eningi kunamanye ama-teas, kodwa i-caffeine encane kunekhofi.

Itiye elimnyama liphinde linikeze izinzuzo ezahlukahlukene zezempilo ngoba liqukethe ama-antioxidants nezinhlanganisela ezingasiza ukunciphisa ukuvuvukala emzimbeni.

Nazi izinzuzo eziyi-10 zetiye elimnyama, konke kusekelwa yisayensi.

1. Inezakhiwo ze-Antioxidant

Ama-antioxidants ayaziwa ngokuhlinzeka ngezinzuzo eziningi zezempilo.

Ukuzisebenzisa kungasiza ukususa ama-radicals amahhala futhi kunciphise ukulimala kwamaseli emzimbeni. Lokhu ekugcineni kungasiza ekunciphiseni ubungozi besifo esingelapheki (,).

Ama-polyphenols awuhlobo lwe-antioxidant etholakala ekudleni naseziphuzweni ezithile, kufaka phakathi itiye elimnyama.

Amaqembu ama-polyphenols, kufaka phakathi amakatekini, ama-thelavlav nama-thearubigins, yimithombo eyinhloko yama-antioxidants etiyeni elimnyama futhi angakhuthaza impilo yonke (3).

Eqinisweni, olunye ucwaningo olwenziwe kumagundane luhlolisise indima yama-flavour etiyeni emnyama kanye nengozi yesifo sikashukela, ukukhuluphala ngokweqile kanye ne-cholesterol ephakeme. Imiphumela ikhombise ukuthi ama-thelavlav anciphisa amazinga e-cholesterol namazinga kashukela egazini ().

Olunye ucwaningo luhlolisise indima yamakatekinisi aphuma ku-green tea akhiphe isisindo somzimba. Kutholakale ukuthi labo abadle ibhodlela eliqukethe ama-catechins angama-690 mg avela etiyeni nsuku zonke amasonto ayi-12 bakhombise ukwehla kwamafutha omzimba ().

Ngenkathi izithasiselo eziningi ziqukethe ama-antioxidants, indlela engcono yokuwadla ngokudla neziphuzo. Eqinisweni, olunye ucwaningo luthole ukuthi ukuthatha ama-antioxidants kwifomu yokwengeza kungalimaza impilo yakho ().

Itiye elimnyama liqukethe iqembu lama-polyphenols anezakhiwo ze-antioxidant. Ukudla ama-antioxidants kungasiza ekunciphiseni ubungozi besifo esingelapheki futhi kuthuthukise impilo yakho yonke.

2. Kwangathi Kungakhulisa Impilo Yenhliziyo

Itiye elimnyama liqukethe elinye iqembu lama-antioxidants abizwa ngokuthi ama-flavonoids, azuzisa impilo yenhliziyo.

Kanye netiyi, i-flavonoids ingatholakala kwimifino, izithelo, iwayini elibomvu noshokoledi omnyama.

Ukuzisebenzisa njalo kungasiza ekunciphiseni izinto eziningi eziyingozi zesifo senhliziyo, kufaka phakathi umfutho wegazi ophakeme, i-cholesterol ephezulu, amazinga aphakeme e-triglyceride nokukhuluphala ().

Ucwaningo olulodwa olulawulwa ngokungahleliwe luthole ukuthi ukuphuza itiye elimnyama amasonto ayi-12 kwehle kakhulu amanani we-triglyceride ngama-36%, kwehlisa amazinga kashukela ngegazi ngo-18% futhi kwehlisa isilinganiso se-LDL / HDL se-plasma ngo-17% ().

Olunye ucwaningo luthole ukuthi labo abaphuza izinkomishi ezintathu zetiye elimnyama ngosuku bancishiswe ngo-11% amathuba okuba nesifo senhliziyo ().

Ukungeza itiye elimnyama enkambisweni yakho yansuku zonke kuyindlela elula yokufaka ama-antioxidants ekudleni kwakho futhi enganciphisa ubungozi bezinkinga ezizayo zezempilo.

Itiye elimnyama liqukethe ama-flavonoids, alusizo empilweni yenhliziyo. Ucwaningo luthole ukuthi ukuphuza njalo itiye elimnyama kungasiza ekwehliseni ubungozi besifo senhliziyo.

3. Kwangathi Kwehliswe “Okubi” I-LDL Cholesterol

Umzimba uqukethe ama-lipoprotein amabili ahambisa i-cholesterol emzimbeni wonke.

Enye i-low-density lipoprotein (LDL), kanti enye i-high-density lipoprotein (HDL).

I-LDL ibhekwa njenge-lipoprotein "embi" ngoba ihambisa i-cholesterol uku amaseli emzimbeni wonke. Khonamanjalo, i-HDL ithathwa njenge- “good” lipoprotein ngoba ihambisa i-cholesterol kude kusuka kumaseli akho kuya esibindini esizokhishwa.

Lapho kune-LDL eningi kakhulu emzimbeni, ingakha emithanjeni futhi ibangele amadiphozithi we-waxy abizwa ngokuthi ama-plaque. Lokhu kungaholela ezinkingeni ezinjengokwehluleka kwenhliziyo noma isifo sohlangothi.

Ngenhlanhla, ezinye izifundo zithole ukuthi ukuphuza itiye kungasiza ukunciphisa i-cholesterol ye-LDL.

Olunye ucwaningo olwenziwe ngokungahleliwe luthole ukuthi ukuphuza iziphuzo ezinhlanu zetiye elimnyama ngosuku kunciphise i-cholesterol ye-LDL ngo-11% kubantu abanamazinga we-cholesterol aphakeme noma kancane ().

Olunye ucwaningo lwezinyanga ezintathu olwenziwe ngokungahleliwe kubantu abangama-47 luqhathanise nemiphumela yokukhishwa kwetiye elimnyama laseShayina kanye ne-placebo emazingeni e-LDL.

Imiphumela ikhombise ukwehla okuphawulekayo emazingeni e-LDL kulabo abaphuza itiye elimnyama, uma kuqhathaniswa ne-placebo, ngaphandle kwemiphumela emibi engathandeki. Abaphenyi baphetha ngokuthi itiye elimnyama lisize ukuthuthukisa amazinga e-cholesterol kubantu abasengozini yesifo senhliziyo noma yokukhuluphala ().

I-LDL ne-HDL yizinhlobo ezimbili zama-lipoprotein athwala i-cholesterol emzimbeni wonke. I-LDL eningi emzimbeni ingakhuphula ubungozi besifo senhliziyo nesifo sohlangothi. Ucwaningo luthole ukuthi itiye elimnyama lingasiza ekwehliseni amazinga e-LDL.

4. Kwangathi Kungathuthukiswa Impilo Yamathumbu

Ucwaningo luthole ukuthi uhlobo lwama-bacteria emathunjini akho lungadlala indima enkulu empilweni yakho.

Lokho kungenxa yokuthi amathumbu aqukethe izigidigidi zamagciwane, kanye no-70-80% wamasosha akho omzimba ().

Ngenkathi amanye amabhaktheriya asemathunjini akho elusizo empilweni yakho, amanye awekho.

Eqinisweni, ezinye izifundo ziphakamise ukuthi uhlobo lwebhaktheriya esiswini sakho lungadlala indima ebalulekile ekwehliseni ubungozi bezimo ezithile zempilo, njengesifo samathumbu esivuthayo, uhlobo lwesibili sikashukela, isifo senhliziyo, ukukhuluphala kanye nomdlavuza ().

Ama-polyphenols atholakala kutiye omnyama angasiza ukugcina isisu esinempilo ngokukhuthaza ukukhula kwamagciwane amahle nokuvimbela ukukhula kwamagciwane amabi, Salmonella (14).

Ngaphezu kwalokho, itiye elimnyama liqukethe izinto ezilwa namagciwane ezibulala izinto eziyingozi futhi zithuthukise amathumbu amabhaktheriya kanye nokuzivikela komzimba ngokusiza ukulungisa ulwelwesi lwendlela yokugaya ukudla.

Kodwa-ke, olunye ucwaningo luyadingeka ngaphambi kokuba kwenziwe isiphetho esinamandla maqondana nendima yeti elimnyama nokusebenza komzimba (15).

Amathumbu anezinkulungwane zezigidi zamabhaktheriya kanye neningi lamasosha akho omzimba. Ama-polyphenols nezindawo ezilwa namagciwane ezitholakala kutiye omnyama kungasiza ekuthuthukiseni impilo yamathumbu nokuzivikela komzimba.

5. Kungasiza Ukunciphisa Umfutho Wegazi

Umfutho wegazi ophezulu uthinta cishe abantu abayi-1 billion emhlabeni jikelele ().

Kungakhuphula ubungozi bokuhluleka kwenhliziyo nezinso, ukushaya unhlangothi, ukungaboni kahle nokuhlaselwa yisifo senhliziyo. Ngenhlanhla, izinguquko ekudleni kwakho nasendleleni ophila ngayo yehlisa umfutho wegazi ().

Ucwaningo olwenziwe ngokungahleliwe, olulawulwa lubheke indima yetiyi emnyama ekwehliseni umfutho wegazi. Ababambiqhaza baphuze izinkomishi ezintathu zetiye elimnyama nsuku zonke ezinyangeni eziyisithupha.

Imiphumela ithole ukuthi labo abaphuza itiye elimnyama babenokwehla okukhulu kwe-systolic ne-diastolic blood pressure, uma kuqhathaniswa neqembu le-placebo ().

Kodwa-ke, ucwaningo ngemiphumela yetiye elimnyama kuxinzelelo lwegazi luxubekile.

Ukuhlaziywa kwe-meta kwezifundo ezinhlanu ezihlukene ezibandakanya ababambiqhaza abangama-343 kubheke umthelela wokuphuza itiye elimnyama amasonto amane ekucindezelweni kwegazi.

Yize imiphumela ithole ukuthuthuka komfutho wegazi, abacwaningi baphetha ngokuthi okutholakele bekungabalulekanga ().

Ukuphuza itiye elimnyama nsuku zonke, kanye nokufaka ezinye izindlela zokuguqula indlela yokuphila njengamasu wokulawulwa kwengcindezi, kungazuzisa labo abane-high blood pressure.

Umfutho wegazi ophezulu ungadala izinkinga eziningi zempilo. Ukuphuza itiye elimnyama njalo kungasiza ukwehlisa umfutho wegazi we-systolic kanye ne-diastolic, kepha ucwaningo luxubekile.

6. Kungasiza Ekunciphiseni Ubungozi Bokushaywa Unhlangothi

Isifo sohlangothi singenzeka lapho umthambo wegazi ebuchosheni uvinjelwe noma uqhekeka. Yimbangela yesibili ehamba phambili yokufa emhlabeni wonke ().

Ngenhlanhla, imivimbo engu-80% iyavikeleka. Isibonelo, ukuphatha indlela odla ngayo, ukuvivinya umzimba, umfutho wegazi nokungabhemi kungasiza ekunciphiseni ubungozi bokushaywa unhlangothi ().

Kuyathakazelisa ukuthi izifundo zithole ukuthi ukuphuza itiye elimnyama nakho kungasiza ekunciphiseni ubungozi bokushaywa unhlangothi.

Ucwaningo olulodwa lulandele abantu abangama-74,961 ngaphezulu kweminyaka eyishumi. Kutholakale ukuthi labo abaphuza izinkomishi ezine noma ngaphezulu zetiye elimnyama ngosuku babenobungozi obuphansi obungama-32% bokushaywa unhlangothi kunalabo abangaphuzanga itiye ().

Olunye ucwaningo lubuyekeze idatha evela ezifundweni eziyisishiyagalolunye ezihlukene kubandakanya ababambiqhaza abangaphezu kuka-194,965.

Abaphenyi bathole ukuthi abantu abaphuza izinkomishi zetiye ezingaphezu kwezintathu (kungaba itiye elimnyama noma eliluhlaza) ngosuku banciphise ingozi yokushaywa unhlangothi ngama-21%, uma kuqhathaniswa nabantu abaphuza inkomishi yetiye engaphansi kweyodwa ngosuku ().

IStroke siyimbangela yesibili yokufa emhlabeni jikelele. Ngenhlanhla, ezimweni eziningi, ingavinjelwa. Ucwaningo luthole ukuthi itiye elimnyama lingasiza ekwehliseni ubungozi bokushaywa unhlangothi.

7. Kwangathi Amazinga Ushukela Wegazi Ephansi

Izinga eliphakeme likashukela egazini lingakhuphula ubungozi bezinkinga zempilo, ezinjengesifo sikashukela sohlobo 2, ukukhuluphala ngokweqile, isifo senhliziyo, ukuhluleka kwezinso nokudangala (24,).

Kusetshenziswa inani elikhulu likashukela, ikakhulukazi kusuka kuziphuzo ezinoshukela, kukhonjisiwe ukukhulisa amanani kashukela egazini kanye nengozi yohlobo lwesifo sikashukela sohlobo 2 ().

Uma udla ushukela, amanyikwe akhipha i-hormone ebizwa ngokuthi i-insulin ukuthwala ushukela emisipha ezosetshenziselwa amandla. Uma udla ushukela omningi kunalokho okudingwa ngumzimba wakho, ushukela okweqile ugcinwa njengamafutha.

Itiye elimnyama yisiphuzo esikhulu esingenashukela esitholakele ukusiza ukuthuthukisa ukusetshenziswa kwe-insulin emzimbeni.

Ucwaningo olulodwa lwe-test-tube lubheke izindawo ezithuthukisa i-insulin yetiye nezinto zalo. Imiphumela ikhombise ukuthi itiye elimnyama lenyusa umsebenzi we-insulin ngaphezu kokuphindwe ka-15.

Abaphenyi baphetha ngokuthi izinhlanganisela eziningana zetiye zikhonjiswe ukuthi zithuthukise amazinga e-insulin, ikakhulukazi ikatekini ebizwa nge-epigallocatechin gallate (27).

Olunye ucwaningo kumagundane luqhathanise imiphumela yokukhishwa kwetiye elimnyama noluhlaza emazingeni kashukela egazi. Imiphumela ithole ukuthi bobabili behlisa ushukela wegazi futhi bathuthukisa indlela umzimba owusebenzise ngayo ushukela (28).

I-insulini iyi-hormone efihlwayo uma udla ushukela. Itiye elimnyama yisiphuzo esikhulu esingenashukela esingasiza ekuthuthukiseni ukusetshenziswa kwe-insulin futhi sinciphise ushukela wegazi.

8. Kungasiza Ekunciphiseni Ubungozi Bomdlavuza

Zingaphezu kuka-100 izinhlobo ezahlukene zomdlavuza ezikhona, kanti ezinye azivikeleki.

Noma kunjalo, ama-polyphenols atholakala kutiye omnyama angasiza ekuvikeleni ukusinda komdlavuza.

Ucwaningo olulodwa lwe-test-tube luhlaziye imiphumela yama-polyphenols etiyeni kumaseli womdlavuza. Kubonise ukuthi itiye elimnyama neliluhlaza lingadlala indima ekulawuleni ukukhula komdlavuza wamaseli nokunciphisa ukukhula kwamaseli amasha ().

Olunye ucwaningo luhlaziye imiphumela yama-polyphenols etiyeni elimnyama kumdlavuza webele. Kubonise ukuthi itiye elimnyama lingasiza ekunqobeni ukusabalala kwezicubu zesifuba ezincike kuma-hormone ().

Yize itiye elimnyama kungafanele libhekwe njengenye indlela yokwelapha umdlavuza, olunye ucwaningo luye lwabonisa amandla etiye emnyama ukusiza ukunciphisa ukusinda komdlavuza.

Ucwaningo olwengeziwe kubantu luyadingeka ukuthola ngokucacile ukuxhumana phakathi kwetiye emnyama namangqamuzana omdlavuza.

Itiye elimnyama liqukethe ama-polyphenols, angasiza ukulwa namaseli omdlavuza emzimbeni. Yize ukuphuza itiye elimnyama kungeke kuwelaphe umdlavuza, kungasiza ekunciphiseni ukukhula kwamangqamuzana omdlavuza.

9. Kwangathi Kungathuthukisa Ukugxila

Itiye elimnyama liqukethe i-caffeine ne-amino acid ebizwa nge-L-theanine, engathuthukisa ukuqapha nokugxila.

I-L-theanine inyusa umsebenzi we-alpha ebuchosheni, okuholela ekuphumuleni nasekugxileni okungcono.

Ucwaningo luthole ukuthi iziphuzo eziqukethe i-L-theanine ne-caffeine zinomthelela omkhulu ekugxileni ngenxa yemiphumela ye-L-theanine ebuchosheni ().

Lokhu kungaba yingakho abantu abaningi babika amandla azinzile ngemuva kokuphuza itiye, uma kuqhathaniswa nezinye iziphuzo ezine-caffeine njengekhofi.

Izifundo ezimbili ezingahleliwe zahlola imiphumela yetiyi emnyama ngokunemba nokuqapha. Kuzo zombili lezi zifundo, itiye elimnyama lenyuse kakhulu ukunemba nokuzibika kokuziqhenya phakathi kwabahlanganyeli, uma kuqhathaniswa ne-placebo ().

Lokhu kwenza itiye elimnyama isiphuzo esikhulu uma ufuna ukuthuthukisa amandla futhi ugxile ngaphandle kwe-caffeine eningi.

Itiye elimnyama lingasiza ukuthuthukisa ukugxila ngenxa yokuqukethwe yi-caffeine ne-amino acid ebizwa nge-L-theanine. Le amino acid inyusa ukusebenza kwe-alpha ebuchosheni, okungasiza ekuthuthukiseni ukugxila nokuqapha.

10. Kulula Ukwenza

Akukona nje kuphela ukuthi itiye elimnyama likulungele wena, futhi kulula nokwenza.

Ukwenza itiye elimnyama, qala ubilise amanzi. Uma usebenzisa izikhwama zetiye ezithengwe esitolo, mane ufake isikhwama setiye emugini bese usigcwalisa ngamanzi ashisayo.

Uma usebenzisa itiye leqabunga elixekethile, sebenzisa ama-2-3 amagremu amaqabunga wetiye ngawo wonke ama-ounces ayisithupha amanzi ngesisefo.

Vumela itiye licwile emanzini imizuzu engu-3-5, kuye ngokuthanda kwakho. Ukuze uthole itiye elinamandla, sebenzisa amaqabunga wetiye amaningi nomqansa isikhathi eside.

Ngemuva kokunyathela, susa amaqabunga etiye noma isikhwama setiyi emanzini bese ukujabulela.

Ukwenza itiye elimnyama kulula futhi kuthatha imizuzu embalwa kuphela. Ungasebenzisa izikhwama zetiye noma amaqabunga axegayo futhi ulungise ukunambitheka kokuthandayo.

Okusemqoka

Itiye elimnyama liyindlela enhle uma ufuna ikhalori eliphansi, isiphuzo esingenashukela esine-caffeine encane kunekhofi noma iziphuzo zamandla.

Inokunambitheka okuqinile, okuhlukile futhi iqukethe ama-antioxidants amaningi, angahlinzeka ngezinzuzo eziningana zezempilo. Lokhu kufaka phakathi i-cholesterol ethuthukisiwe, impilo engcono yamathumbu nokwehla kwengcindezi yegazi.

Okuhle kunakho konke, kulula ukwenza futhi kungatholakala kalula ezitolo eziningi noma ku-inthanethi.

Uma ungakakwenzi lokho ngaphambili, cabanga ukuzama itiye elimnyama ukuze uzuze izinzuzo zalo eziningi zezempilo.